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Training decision tree, If no pain or slight soreness( 3/10) - Coggle…
Training decision tree
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Previous injuries
Shoulder
Work on trapezius activation, upper back strengthening, shoulder external rotation exercises+Oh pressing movements.
Lower back
Work on Psoas, and hip mobility exercises- Avoid full range/ heavy deadlifts, Speed and Range over weight lifted.
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Shin
Avoid sudden increase in running/bowling loads, add 3x shin series
Hamstring
Build gradually into sprint training, avoid excessive quadriceps training
Quadriceps
Work on using more posterior muscle, glutes- work on technique during strength
Side strain/ core
Manage bowling workload, Include med ball work and back strengthening exercise.
Elbow
Wrok on rotator cuff muscle, build gradually into batting workloads.
Lifestyle
Diet
NO SUGAR & PACKED FOOD, more vegetables, 2X body weight in gms protein
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