Training for Durability with Chinmoy Roy
There was an all pervading mood of despair. A pall of gloom enveloped the entire sporting fraternity across the universe. The virus had a strangle hold on life for a long time before the unflinching human race broke loose.
The ball started rolling from Anfield to Paris, from Southamton to Camp Nou.
One of the great achievements of 2020 was Rafael Nadal equaling Roger Federer’s 20 grand slams. Liverpool’s EPL win was historic. But very quietly James Anderson, as a fast bowler, broke into the 600 wicket club. He is first pace bowler in the history of test cricket to achieve that. Wheeling away for 17 years And4erson could accomplish a milestone that no other pace bowler could do in the 143 years of test cricket. Have a look at the list of illustrious names who could not do it - D.K. Lillee, Richard Haddlee, Kapil Dev, Malcom Marshal, Wasim Akram, Glen McGrath and Courtey Walsh.
Being intrigued by a persevering Anderson, surviving the rigors of both test and ODI cricket, playing a staggering 156 tests, I thought about taking a peek at the physical prowess of those who stood in the vicinity of Anderson. I am talking of those who belong to 500 plus wickets club
The three broad spectrums on which I evaluated them revealed that the great Glen Macgrath garnered the maximum 26 marks, followed by Anderson 25, Courtney Walsh 23 and Stuart Broad 19. It, of course, is my judgement and may not match with other experts.
Had he not hung up his boot a bit too early, Mcgrath would certainly have walked into the 600 wicket club. Except for Courtney Walsh during his early days, when he bowled quick Anderson, Mcgrath and Stuart Broad all bowled around mid 130 k. It proves that bowling express over a decade and half is physically impossible. By being less physical and relying more on craft and swing at mid 130 k it is possible to survive long and find a place at the top of stat list.
The key exercises to develop the three physical parameters discussed in the video are as follows:
1. Core stability for durability
Exercise: Side Plank
Brace the core
- Align the spine in one line from hip to neck.
- Hold the position between 20-30 seconds. Do 3 sets
- After about 3-4 weeks progress to Rotational Side Plank.
- Rotate the torso on the elbow and feet, maintaining the right form and posture.
- Do 12 reps each side X 3 sets
2. Power Endurance
Exercise: Step up and medicine ball rotational pass
- Find a 1-2 feet step box, if not stand next to a high stair.
- Use a 2-3 kgs medicine ball to begin with. Progress to 4-5 kg after about a month.
- Technical cue
- Step on the box standing sideways.
- Turn on the core
- Flex the hip of the free leg by lifting the knee to 90 degree.
- Simultaneously throw the medicine rotating it across the body.
- Maintain a tall hip position in the plant leg
- Do 12 reps each side X3 sets.
3. Cardio Endurance
Drill: Interval run
- Mark out a distance of 40 metres placing cones or poles at each side.
- Take a stop watch.
- Sprint from one cone to another in about 4-5 seconds.
- Rest at that end for 24 seconds then start sprinting again.
- Keep this sequence of running and resting going for 20 repetitions.
- Then Rest for 5 minutes. Repeat it one more time
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