💥 Senior Year 1 Offseason Bowler – Brief description
For Fast and Seam Bowlers chasing pace, resilience, and season readiness.
This 26-week high-performance program is designed specifically for bowlers, aligned with the Sydney Premier Grade Cricket schedule. It builds the physical qualities essential for success while managing the unique demands bowlers face across the offseason and preseason.
The focus is twofold:
• Reduce injury risk through tailored strength, mobility, and load management
• Increase bowling performance by developing speed, power, and repeat-effort capacity
🔁 Program Goals
• Build functional strength, max strength, and power output
• Improve speed and endurance for repeat spells • Develop trunk stability and shoulder resilience
• Create a bowling-specific load-tolerant body
• Complement technical bowling loads during preseason prep
⚙️ Program Components
- 🧪 Athlete Testing – Speed, power, strength, COD, and aerobic capacity
- 🏋️ Periodised Weight Training – Phased strength-to-power progression
- 🏃 Sprint & Running Work – Linear acceleration + repeat-effort fitness
- 🌀 Rotator Cuff & Posterior Chain Focus – Injury prevention for shoulder, back & hamstrings
- 🦘 Plyometric Training – Lower limb reactivity, jump mechanics, and landing control
- 🧘 Mobility & Recovery – To maintain joint health and fast recovery
- 🌊 Optional Cross-Training – Low-impact alternatives like bike/swim for active recovery
✅ Who It’s For
- Premier-level and aspiring fast bowlers
- Athletes aiming to build physical tools for pace, durability, and in-season performance
- Bowlers seeking a professional system to complement their skill work