This is the basic "pick up – put down – pick up" exercise we are doing with our bowlers at the Centre. It is designed to work the posterior chain of muscles and the hip flexors as well as reinforce the key positions in the bowling action.
Set out 3 cones or spots about 2 meters in front of where you will commence the drill – one straight in front of you, one half a meter to the right of this centre cone and one half a meter to the left of the centre cone. Place a cricket ball on the right-hand spot. Now work through the three bowling “poses” as you approach the cones from about 2 meters away. You will need to take three short steps as you move through the poses.
The photograhs below are taken as the bowler moves through his action in a game therefore the poses are not 100% accurate, but you should be able to see what shapes he is trying to make as he performs a very violent movent sequence. Use them as a basis for making the correct poses in the drill.
Pose 1 (Almost) – Right knee should be higher and right elbow closer to the right side.
Pose 1 is “Showing the ball” – you are standing on your left foot, your right knee is up and bent and your right hand is raised and showing the batsman the ball. Your left arm is bent and also raised to about shoulder level. Hold this pose for just a second or two then move to Pose 2.
Pose 2 (almost) – Rights side good. Left knee bent and higher. Left arm straighter.
Pose 2 is “Pulling down” – you are now standing on your right foot, your right hand is down near your right hip and the arm is straight. Your left knee is at hip height and your left arm is raised and the arm is straight. Hold this position for a couple of seconds then move to Pose 3.
Pose 3 (Almost!) – The right foot must be in the air toes pointing down head as straight as possible.
Pose 3 is “The Release” – You are now on your left foot again. Your right knee is bent at 90 degrees with your toes pointing down and your right arm is straight and above your head. Your left arm is close to your body, elbow bent. Hold this position for a couple of seconds after which you commence the drill!
From this pose, reach down as if following through after bowling (but remaining on your left foot) and pick up the ball from the right hand spot. Slowly return to the top of Pose 3 – pause, and then bend forward and place the ball on the centre spot and return empty-handed to the top of Pose 3 – pause and repeat, moving the ball to the left hand spot. You must move the ball all the way from the right hand side to the left hand side and back again to complete one rep and you must start and finish each pick up and each place at the top of Pose 3.
Stay tuned for a video demonstration of this drill!
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