8 Week | Return to Fast Bowling Program

TRIAX Performance

Field Sports
Coach
Damon Bednarski

Are you a fast bowler looking to take your game to the next level this cricket season? Well, you’ve come to the right place!

The 8-Week TRIAX Performance Return to Fast Bowling program is designed to reintroduce you to bowling, and safely progress your workloads over the pre-season. Allowing you to optimise your bowling performance and minimise your risk of injury.

This program has been designed by our S&C coach Damon Bednarski who has a wealth of experience training fast bowlers in his previous roles at Cricket Victoria and the Melbourne Renegades (WBBL). In addition to his coaching experience, Damon is also a published fast-bowling researcher, having investigated how fast-bowling workloads can optimise performance and minimise the risk of injury.

Drawing upon his industry and research experience, Damon has designed this program to guide fast-bowlers who are not in an elite level system, how to train and prepare like a professional to avoid burning out or getting injured in the lead up to round one.

Price is listed in USD. Approximate AUD cost = $30

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INJURY PREVENTION
Reduce your likelihood of suffering an injury this pre-season. This program focuses on educating bowlers how to properly warm up prior to bowling (ie. shoulder) and progressively increase your bowling loads and intensities to avoid common fast-bowling injuries such as stress fractures (foot and lower back) and soft tissue (hamstring & calves).
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CRICKET SPECIFIC DRILLS & TUTORIALS
This is not a generic 8-week template training program you just download off the internet. This program comes with tutorial videos and instructions on how to complete each cricket specific drill and exercise.
Features
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Access to your coaches
Coaches who will provide the feedback and assistance you need to grow
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Programming 2 days per week
Twice weekly fast-bowling program that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Mini Band // Resistance Band // Medicine Ball
Recommended
Knowledge of RPE Scale
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Sample Week
Week 1 of 8-week program
Monday
Bowling Session 1

Prep

A

General Warm Up

General Warm Up 20m Jog | On way back 10m of walking lunge + twist & 10m of lateral lunge 20m Jog | On way back 20m of Pendulums 20m Side Step (change sides halfway) 20m Carioca/Grapevine 10m Low (Ankle) Dribbling into 10m High (Knee) Dribbling + 20m Stride @ approx 60-70% 20m A-Skip + 20m stride @ approx 60-70% 4 x 40m strides (70/80/90/95%)

Prep

B

Shoulder Warm Up for Cricketers

Shoulder/Pre Bowling Warm Up 10 x Mini-Band External Rotation Complex (1 rep = straight arm, left diagonal and right diagonal) 10 x Mini-Band Overhead Pull Apart 10 x Band 90 degree External Rotations (on each arm) 10 x Band Follow Throughs (on each arm) 10 x Band Release Point Holds (bowling arm only) 10 x Double Band Bowling Drill (bowling arm only)

C1

Shadow Bowling

1 x 18

C2

Split Kneeling Bowl

1 x 6 @ 5

D

Bowling

1 x 18 @ 7

Wednesday
Bowling Session 2

Prep

A

General Warm Up

General Warm Up 20m Jog | On way back 10m of walking lunge + twist & 10m of lateral lunge 20m Jog | On way back 20m of Pendulums 20m Side Step (change sides halfway) 20m Carioca/Grapevine 10m Low (Ankle) Dribbling into 10m High (Knee) Dribbling + 20m Stride @ approx 60-70% 20m A-Skip + 20m stride @ approx 60-70% 4 x 40m strides (70/80/90/95%)

Prep

B

Shoulder Warm Up for Cricketers

Shoulder/Pre Bowling Warm Up 10 x Mini-Band External Rotation Complex (1 rep = straight arm, left diagonal and right diagonal) 10 x Mini-Band Overhead Pull Apart 10 x Band 90 degree External Rotations (on each arm) 10 x Band Follow Throughs (on each arm) 10 x Band Release Point Holds (bowling arm only) 10 x Double Band Bowling Drill (bowling arm only)

C1

Shadow Bowling

1 x 18

C2

Split Kneeling Bowl

1 x 6 @ 5

D

Bowling

1 x 24 @ 7

Coach
coach-avatar Damon Bednarski

Level 1 ASCA accredited S&C Coach with over 5+ years industry experience working with male and female cricket, football (AFL) and soccer athletes.

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Prepare like the pro's

This program is based on the same evidence-based protocols your favourite state and international fast-bowlers follow during their pre-seasons.

Get 8 Week | Return to Fast Bowling Program
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FAQs
Who is the Fast-Bowling Reload Program designed for?
This program is suitable for male and female fast bowlers of any ability, over the age of 16. Bowlers below this age can contact us for a personalised program based on Cricket Australia bowling restrictions for their age bracket.
What if I have a question about a drill or exercise?
You can contact the TRIAX Performance team directly through the TrainHeroic app's group chat function and they will assist you further.
Can I get an individualised program?
Yes, we can cater for athletes looking for an individualised training program. For individual program enquiries please get in touch with the TRIAX team at admin@triaxperformance.com or via any of our social media platforms.
8 Week | Return to Fast Bowling Program