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Pilates

Both-ways Pilates for cricketers: a 25-minute class for rotation, trunk and side endurance, the hips and hamstrings, both shoulders and front-leg balance, with no back bends

A 25-minute Pilates class for a rest day or after a long day in the field. It turns the trunk the same amount both ways, builds trunk and side endurance with the spine long, works the hips, hamstrings and groin, trains the shoulder blades and the back of the shoulder on both arms, and finishes with front-leg balance and slow breathing. There are no back bends, on purpose, for young fast bowlers' backs. It doesn't replace the England and Wales Cricket Board's (ECB) bowling limits, the cricket warm-up or your strength work. No trial has tested this class.

25 minBeginner19 movesBand, anchor point, wallAbs · Back · Shoulders · Glutes · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and turn

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoThe same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation

Trunk endurance, spine long

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoLow back resting on the floorEasier: Dead bug heel tapsHarder: Forearm plank
  3. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoHips level; reach long, don't archEasier: Bird dog, one limb at a timeHarder: Bear crawl

Rotation and the side, both ways

  1. Criss-cross (Pilates)6 each side, slowly
    Intermediate · Abs, Hip flexors, Neck · 3D demoTurn from the ribs; elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)
  2. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit on a cushion; pelvis stillHarder: Saw (Pilates)
  3. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and knees; leave it out after a side strain until clearedHarder: Side plank

Shoulders, both arms

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; both arms, not only the throwing oneEasier: Wall angelHarder: Bent-over reverse fly
  2. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a light bandEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  3. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall if your shoulder, elbow or wrist is soreEasier: Dumbbell shoulder-blade punchHarder: Push-up

Hips, hamstrings and groin

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift from the inner thigh; start small after a groin strainEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  4. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off

Front-leg balance

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wall at firstEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; turn your pelvis open over the standing leg and backEasier: Single-leg standHarder: Single-leg Romanian deadlift

Breathe

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Once or twice a week, on a rest day or after a long day in the field; not in the hour before you bowl (our suggestion).
  • There are no back bends in this class on purpose. A teenage fast bowler with back pain that lasts more than a couple of weeks, is worse arching back or stops them bowling should stop fast bowling and see a GP or sports physiotherapist, as our spondylolisthesis guide advises.
  • Do every rotation the same number of times both ways, whichever way you bowl or bat.
  • This adds to the ECB's bowling limits, the cricket warm-up and the strength workout for fast bowlers; it doesn't replace them, and no study has shown that Pilates prevents cricket injuries.
  • After a side strain, leave out the side plank and the criss-cross until your physiotherapist clears them (our suggestion).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the both-ways pilates for cricketers: a 25-minute class for rotation, trunk and side endurance, the hips and hamstrings, both shoulders and front-leg balance, with no back bends take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 14 of its 19 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.