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Cricket: Double-leg Hip Hinge (stick)

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Horatius, Cricket Coach

DESCRIPTION

Stand with feet under the hips.
Place a stick behind your back with the following three points of contact:

Head
Mid-back
Tailbone

Hold the stick with one hand overhead and one hand behind the lower back.
Bend the trunk forward, hinging at the hip.
Keep the three points of contact at all times and maintain a hollow in your lower back.

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Injury Prevention for Bowlers

This session can be given to your athletes to complete at home as the drills require minimal equipment or assistance, giving you more available time at training.

OFTEN USED WITH...

Hamstring Stretch:

Place one foot forward while pressing your heel into the ground and toes towards your shin.
Keep your back straight as you hinge forward from the hips (hips may sink down).
Place your hands on the thigh above the knee for support.
Lower the torso until there is a slight pull in the back of the front thigh.
Hold the stretch for the recommended time (15-30 seconds).
Repeat with the opposite leg.

Injury Prevention

Single Leg Hip Hinge (Stick):

Stand on one leg.
Place stick behind back with the following three points of contact:

Head
Mid-back
Tail bone

Hold the stick with one hanfe overhead and one hand behind the lower back.
Bend the trunk forward, hinging at the hip.
Keep the three points of contact at all times.
Repeat with opposite leg.

Injury Prevention

Wall Squat:

Feet facing the wall
Hands above head
Squat down and maintain a neutral spine

Injury Prevention

Rotating Triangle Lunge:

Take a step forward (lunge) with your knee with rear leg stretched behind (knee off the floor).
Put opposite hand of bent leg down on the inside of the front foot.
Other hand is to reach high and rotate the trunk and look up at your hand.
Bring arm back down and step back.
Repeat on both sides.

Injury Prevention

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