In this episode, Josh Kennedy and James Breese dive into the essential role of lower body strength in cricket. They discuss the limitations of traditional barbell squats for cricketers and present a tailored approach to developing leg strength, agility, and power for optimal performance on the field.

You'll Learn:

• Traditional barbell squats can compromise mobility and lead to injuries. Learn why they’re better suited for collision sports and how they may hinder cricket-specific movements.
• Why shoulder mobility and T-spine extension are critical for effective squats and how poor form can lead to reduced performance.
• The stages of squat progression starting with bodyweight and goblet squats, designed to improve form, strength, and endurance without risking injury.
• The connection between strong legs, power transfer, and improved batting, bowling, and fielding abilities.

Key Takeaways:

• Barbell back squats may not align with the demands of cricket, as they often cause lower back issues and limit agility. Mobility and proper form are more critical than heavy loads.
• Goblet squats with 25% of body weight for 25 reps are an excellent starting point for cricketers to build foundational strength and technique.
• Adding incremental load through progressive squat stages improves endurance and integrates core and leg strength for functional performance.
• Poor squat form can lead to a compromised batting or bowling stance, reducing power and precision. Focus on mobility first to avoid these pitfalls.
• Proper lower body strength enhances power transfer from the ground to the bat or ball, crucial for hitting sixes or achieving faster bowling speeds.

Quotes:

"If you don’t have a strong set of legs and core, how is that going to translate to actual power and movement?"

"You need fast, mobile, agile shoulders, whether you’re batting, bowling, or fielding."

"If you lack lower body strength and power, it’s not going to correlate to the game of cricket."

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode, Josh Kennedy and James Breese welcome back Kent coach Toby Radford to explore his article in Wisden Magazine. Toby shares fascinating insights into why left-handed batsmen are outperforming their right-handed counterparts in county cricket and how the data could reshape training and strategies in the game.

You'll Learn:

• The stats revealing left-handers' superior performance, with bowlers requiring significantly more deliveries to dismiss them compared to right-handers.
• How right-handed bowlers' angles and the increasing use of wobble seam affect the effectiveness of deliveries against left- and right-handed batsmen.
• How innovative coaching techniques are helping right-handers adapt to challenging conditions, including changes in stance and alignment.
• How team line-ups, recruitment, and match strategies can benefit from incorporating more left-handed batsmen into the mix.

Key Takeaways:

• Left-handed batsmen take nearly twice as many deliveries to dismiss compared to right-handers across most counties, with seven of the top ten batsmen in county cricket being left-handed.
• Many bowlers lack the ability to effectively challenge left-handers, with right-arm bowlers often defaulting to less effective angles and techniques.
• Coaches should encourage bowlers to practice against both right- and left-handed batsmen, honing specific skills like creating angles and maintaining wrist control.
• Right-handed batsmen can mitigate challenges by altering their guard, stance, and strategy to better counter the angles and movements of right-handed bowlers.
• Incorporating left-handers into the batting order can disrupt opposition strategies, especially in white-ball cricket where field adjustments and bowling lines are more critical.

Quotes:

"Thirteen of the eighteen counties take significantly longer to dismiss left-handers compared to right-handers—this isn’t just a trend, it’s a pattern."

"Left-handers are thriving in county cricket because bowlers aren't as practiced at delivering effective angles and swings to challenge them."

"Recruiting left-handers isn’t just a tactic—it’s becoming a necessity for competitive teams."

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

Welcome to another episode! Josh Kennedy and James Breese dive into the often-overlooked importance of warm-ups and cool-downs in cricket, especially when it comes to injury prevention. They explore key strategies and actionable tips backed by research to help cricketers stay fit and perform at their best.

You'll Learn:

• How a strategic 15-20 minute warm-up can reduce injuries by 36.6% and why dynamic, targeted movements are crucial for cricketers.
• How each joint's mobility and stability impacts the body as a whole, and why addressing the hips, T-spine, and shoulders is key for cricketers.
• How exercises like planks, dead bugs, and glute bridges prepare your body for optimal performance by engaging your core and supporting muscle synergy.
• Why static stretching after games or workouts is essential, including tips on holding stretches for a minimum of two minutes to achieve tissue change and recovery.

Key Takeaways:

• Research shows a strategic warm-up can reduce injuries by over 36%, highlighting its importance in a cricket training regimen.
• Warm-ups should be dynamic and movement-based, while cool-downs should be static, focusing on longer-held stretches for recovery.
• Prioritize warming up the hips, shoulders, and T-spine to prevent common cricket-related injuries.
• Core activation improves coordination between muscles, reducing strain on other areas like the back and hamstrings. Static stretching for two or more minutes post-activity helps prevent stiffness and promotes long-term flexibility and recovery.

Quotes:

"Warm-ups and cool-downs are often overlooked to people’s peril. A little extra time can save you a lot of trouble later."

"Think of warm-ups and cool-downs like bookends—they should match and support each other."

"Dynamic stretching gets you moving, while static stretching helps you recover and stay flexible."

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode, Josh Kennedy and James Breese discuss proven off-season weight loss strategies for cricketers. James shares his personal journey of shedding weight while maintaining performance, along with actionable tips that cricketers of all levels can implement.

You’ll Learn:

• Why "you can’t out-train a bad diet" and how understanding your maintenance calories sets the foundation for sustainable weight loss. Discover how small changes in your calorie deficit can yield big results over time.
• The impact of daily steps, weight-vest walks, and non-exercise activity thermogenesis (NEAT) on fat loss, and how these simple habits can accelerate progress.
• How intermittent fasting can be a flexible strategy for managing calories without feeling deprived, along with tips on tailoring it to suit your lifestyle and needs.
• How using a weight vest can trick your metabolism into maintaining a calorie deficit more effectively, based on the Gravitostat theory, without needing to drastically reduce food intake.

Key Takeaways:

• Knowing your maintenance calories through trial and error is the key to creating a sustainable deficit. Use online calculators as a starting point, but fine-tune based on your unique needs.
• Focus on a high-protein diet and adjust your weekly calorie average to balance occasional indulgences while staying on track.
• Even with occasional slip-ups, maintaining an overall weekly deficit ensures progress. Adjust the next day’s intake to balance any overages.
• Daily walks, especially with added weight, contribute significantly to fat loss and help maintain a consistent calorie deficit without over-restricting food.
• The off-season is the best time to focus on weight loss for cricketers, enabling optimal performance levels before the pre-season.

Quotes:

"You can’t out-train a bad diet. Nutrition is the foundation of weight loss."

"It’s not about perfection. One bad day doesn’t ruin your week—adjust and keep going."

"The best time to lose weight for cricketers is in the off-season, not pre-season or in-season."

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode, Josh Kennedy and James Breese dive deep into the world of explosive strength and power for cricket. They discuss why explosiveness is critical for cricketers at every level and explore practical exercises and strategies to build dynamic power effectively.

You’ll Learn:

• How explosiveness impacts batting, bowling, and fielding, and why dynamic movement is essential in modern cricket. The hosts highlight how foundational strength builds the base for explosive power.
• The mistakes cricketers make when trying to build power, including skipping foundational strength or focusing too much on tactics without a clear strategy.
• Plyometric exercises, kettlebell swings, med ball throws, and sprinting as powerful tools for developing dynamic movement and speed.
• How to structure explosive strength training depending on the cricket season and why even in-season work is critical for maintaining performance.

Key Takeaways:

• Without adequate strength, training for explosiveness can lead to poor results and potential injuries. Building a base is non-negotiable.
• Exercises like hops, jumps, and kettlebell swings are effective starting points for developing explosive power, especially when done with proper progression.
• While Olympic lifts can be useful, most cricketers lack the mobility and expertise required. Alternatives like kettlebell jerks and pendulum swings are safer and just as effective.
• Pre-season training can be more intensive, with explosive workouts 3–4 times a week. In-season work should focus on maintenance with 1–2 sessions weekly.
• Techniques like deceleration lunges and single-leg strength work help improve movement quality and prepare the body for explosive actions.

Quotes:

"Cricket is a game of explosiveness—hitting harder, running faster, and moving dynamically on the field."

"We don’t need cricketers back-squatting; functional movements like front squats and kettlebell swings work better and are safer." – James Breese

"Plyometric training is a must for explosive power, but your body has to be ready for it first." – James Breese

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode, Josh Kennedy and James Breese dive into the essentials of strength training for cricketers. They break down the misconceptions, strategies, and vital movements necessary for optimal athletic performance on the field.

You’ll Learn:

• Why it’s crucial to master proper movement patterns before adding weight, to avoid injuries and maximize strength gains.
• The distinctions between training to "look good" versus training to perform, and why cricketers should prioritize functional athletic movements.
• The seven core movement patterns that cricketers should focus on, including push, pull, hinge, squat, and rotation.
• Insights into achievable strength benchmarks, such as plank holds and deadlift standards, to assess and guide your training progress.

Key Takeaways:

• Loading weight onto improper movement patterns increases injury risk; focus on movement quality before adding intensity.
• Athletic strength training should prioritize movement patterns over isolated muscle work to build resilience and enhance performance.
• Ensure every training session includes locomotion, push, pull, hinge, squat, rotation, and anti-rotation for balanced, functional strength.
• Once foundational strength is built, athletes can shift to more complex movements and power training, enhancing overall athleticism.
• Developing strength is a learned skill, not just about lifting heavy—focus on technique to maximize both safety and effectiveness.

Quotes:

“Never load weight onto dysfunction—train movement first to build strength that lasts.”

“Locomotion, push, pull, hinge, squat, rotate, anti-rotate: these are the movements that make or break an athlete.”

“Strength is a skill, and like any skill, it can be taught and refined.”

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode of the Cricket Matters podcast, Josh and James delve into the concept of the "flow state" and how cricketers can harness it to elevate their performance. Drawing from both sports and psychology, the discussion focuses on the mental and physical aspects of getting "in the zone."

You'll Learn:

• About the flow state as described by psychologist Mihaly Csikszentmihalyi and how cricketers experience it during peak performances.
• The eight attributes that define being in the flow, such as concentration, transformation of time, and the balance between challenge and skill.
• How having a structured routine helps athletes consistently pull themselves into the flow state, fostering focus and clarity.
• How meditation and mental discipline help cricketers minimize distractions and focus entirely on the task at hand.

Key Takeaways:

• It's a state where athletes lose themselves in the task and perform at their peak, but reaching it consistently requires focus and preparation.
• Developing a routine provides familiarity and reduces fear, allowing athletes to step onto the field with confidence.
• Eliminating distractions through meditation and mindfulness is crucial to maintaining total focus during a game.
• The flow state is most achievable when the level of challenge matches the player’s skill set, allowing for effortless performance.
• Reflecting on successful performances and identifying what went right can help athletes replicate the conditions for future success.

Quotes:

"The flow state is a state in which people are so involved in an activity that nothing else seems to matter."

"You don't want to be playing something so easy or so hard; it's about finding the right balance for your abilities."

"Quiet the mind, and you'll have a better chance of achieving the flow state."

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode of the Cricket Matters Podcast, Josh Kennedy and James Breese discuss the importance of running workouts for cricketers to improve endurance. They break down the different running strategies for players at various positions and how these workouts contribute to better overall performance on the field.

You’ll Learn:

• Why building endurance is critical for cricketers, from running between wickets to sustaining energy for bowling and fielding over long matches.
• How cricketers can use longer, slower runs in the off-season to build a strong aerobic base, setting the foundation for better performance during the season.
• Specific running routines tailored for batsmen, bowlers, and fielders to enhance their game fitness and efficiency.
• The importance of managing intensity, recovery, and maintaining joint health, especially for amateur and overweight cricketers.

Key Takeaways:

• Whether batting, bowling, or fielding, running plays a crucial role in performance, and developing a love or tolerance for it is essential for success.
• Slow, steady runs at conversational pace build a solid aerobic foundation, helping cricketers recover faster and endure longer games.
• Tailored running workouts like shuttle runs for batsmen and fast bowlers’ repeated sprints mimic the real demands of the game, improving performance.
• Resting until your heart rate drops below 120 bpm between sprints ensures efficient recovery and helps cricketers last through long matches.
• engaging in regular, even monotonous running routines builds the fitness necessary for cricketers to perform at their best, especially when no one is watching.

Quotes:

"To become a better cricketer, you have to fall in love with running, or at least learn to like it more than dislike it."

"You never know when you're going to need your fitness the most, particularly when you're batting."

"The fitter you are, the healthier you are, the better you can perform, and the better cricketer you will become."

Read more on our blog here!

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com