TrainersEye · Session of the Day · Cricket · #073

Cricket Fast Bowling Velocity — Front-Foot Brace & Trunk Power

Front-foot contact absorbs 6-9× bodyweight — braced knee, hip-shoulder separation, lumbar armor · Stage · Power & Ballistics (velocity intent)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · lumbo-pelvic & cuff prep · 6-8 min

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1	Wall Slidehips fire, shoulders lag — feel the separation coil	8 + 8
2	Cat-Cowsteady breathing rhythm	2 × 10
3	Cable External Rotationthe arm you decelerate is the arm you keep — slow eccentrics	2 × 12

Phase 2 · Crease Agility & Deceleration8-10 min · full recovery · react to the call, brake in two steps

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1	Drop Stepfront knee braces, never buckles — absorb through the chain	6 × 10 s
2	Lateral Shufflehips hinge to the ball, eyes level through release	6 × 10 s
3	Lateral Boundjump and STICK — silence at landing, hold 2 s	4 × 3/side

Progression: Ballistic rule: every throw mirrors a match action — scoop = pickup-release, chop = bat swing, slam = bowling trunk snap. 100% intent, full recovery, both sides logged.

Phase 3 · Rotational Ballistics10-12 min · 100% intent per throw · both sides · rest 45-60 s

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1	Wall Ballfront knee braces, never buckles — absorb through the chain	5 × 4/side
2	Medicine Ball Slamhips fire, shoulders lag — feel the separation coil	5 × 4
3	Overhead Throwjump and STICK — silence at landing, hold 2 s	5 × 4

Phase 4 · Match Strength & Structural Armor15-18 min · unilateral bias · trunk armor supersets · rest 90 s

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1	Trap Bar Deadliftfront knee braces, never buckles — absorb through the chain	3 × 6/side	kg
2	Stiff-Leg Deadliftleave reps in the tank — spells are won fresh	3 × 6	kg
3	Side Plankside wall stays tall — zero lateral collapse	3 × 30 s/side
4	Hanging Leg Raiseside wall stays tall — zero lateral collapse	2 × 8/side

Progression: Ballistic rule: every throw mirrors a match action — scoop = pickup-release, chop = bat swing, slam = bowling trunk snap. 100% intent, full recovery, both sides logged.

Phase 5 · Spinal Decompression & Vagal Reset4-6 min · hanging traction, hip flexor/QL release, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Thread the Needlesteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Protect the lumbar spine and bowling shoulder — trunk armor weekly, film the front-foot plant, stop at any back twinge. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.