Kusal Goonewardena, Elite Athlete APA Sports Physiotherapist, presents 5 things all club cricketers should be aware of to improve their batting, bowling and fielding. He covers 1. Understanding pain, what it means for a cricketer. 2. Knowing which muscles are performing well in your body. 3. How important everyday posture is to game/training days 4. Recovery and optimising it 5. Using your smart phones to create video analysis for batting/bowling and fielding

1. Kusal Goonewardena
Elite Athlete APA Sports Physiotherapist
Elite Akademy Sports Physiotherapy

12. ✔

13. Relaxed Muscle
-Uncooked meat
-Jelly Like
Working Out
-Cooked meat
-Firm/Springy
NO!
-Ropey
-Metal Rods

17. ‘Grow’ Tall
Stand at your height
Good Posture In 21 Days!

18. Video Yourself – batting, bowling and fielding

19. Monitor your conditioning
 10,000 steps per day (LOW)
 2 sessions of training per week (MODERATE)
 6 minutes high intensity interval training HIIT per week
(HIGH)
Training Day 1 10 sec sprint x 6 sets x 3
times
Day 2 20 sec sprint x 3 sets x 3
times

20. Multi Day One Dayers T20
Fast Bowlers 23km 13km 6km
Spin Bowlers - (est. 15-16km) 11km 4km
Keepers 17km 10km 3km
Fielders 16km 11km 5km
Batsman (Full
Innings)
13km 9km 4km
Source: Journal Sports Sciences (2009)

21. Compressions Garments
Nutrition (not covered today) and Hydration
Hot/Cold Treatment
Massage/Physio

22. Compression Garments
Sigvaris (Superior☑ ☑) Vs Skins, 2XU

23. Drinks, Fluids and Hydration
Alcohol Awareness
Red Bull ⌧
Gatorade/Powerade/Lucozade ☑

24. Hot / Cold
Contrast Baths and Sea Swims (30-40 min)
Contrast Baths (Hot/Cold)
(Hot 1 min; Cold 30 sec)
Repeat 7 times.

25. Massage / Physiotherapy
Massage Formulas
Fielders/Batsman
30 minutes legs: 20 minute core: 10 minute shoulder/arms
Bowlers
30 minutes legs: 15 minute core: 15 minute shoulder/arms
Physio
If you can’t take the pain away see your physio
Good Therapists - 3 Sessions or less to make a difference

26. Minimum Excellent High
Performance
Good/Bad Muscle
Posture (Sitting)
10,000 steps / day
Video Analysis
HIIT (6 min / week)
Compression Garments
Hot/Cold Baths
Massage / Physio
Nutrition
High Performance Sports
Physio

27. Kusal Goonewardena
Elite Athlete APA Sports Physiotherapist
 Will only work with you if he can help you.
 2 Initial Sessions are FREE for him to work this out

28. 4.0
12.0
20.0
28.0
36.0

32. kusal@eliteakademy.com
www.facebook.com/EliteAkademy
www.slideshare.net/KusalGoonewardena