8 Week | Return to Fast Bowling Program
TRIAX Performance
Field SportsAre 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
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
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
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.
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
Jackson Freeman
Vic Premier 1st XI All-Rounder
Verified Athlete"I have really enjoyed the variety of this program and believe the specific bowling warm ups and drills have prepared me well for the upcoming season"
