Cricket
Cricket is a sport that over recent years has developed from a gentleman's game to one which requires high levels of physical and mental abilities. The relationship that a good stretching program has on the game is simple, reduced injury and greater performance, regardless of batting or fielding.
Bowlers, especially fast bowlers are prone to injury in the shoulders and elbow of the bowling arm, whereas batsmen are generally injured due by the ball. The fielding players can spend hours, even days in a slightly squatted position such as that of the wicket keeper and slips, and as such the knee joint, quadriceps and hamstring muscles can become tight.
Due to the nature of the game it is difficult, other than the two opening batsmen, to warm-up and thus stretch properly. The next batsmen in should aim to regularly warm-up, even with just light jogging 2 minutes in every 10 followed by simulated batting movements in order to prepare themselves for the game both physically and mentally. Opening batsman, and all overs if possible should perform the following stretches after a minimum of 5 minutes light jogging and also all the mobility exercises in un-restrictive clothing.
Prior to going onto the field at short notice, the quick stretch routine should be performed, holding for 10 seconds each stretch.
Whilst walking onto the pitch, dynamic movements, should be carried out to help prepare for the short explosive actions that the game produces.
All fielding players should look at warming up with a minimum of 5 minutes mobility exercises, followed by light jogging before performing the warm-up stretches and dynamic movements, combined with the below stretches, prior to warming up with a ball, in order to prepare for hand eye coordination.
All players should aim to stay warm and hydrated throughout the game, and perform light dynamic movements and stretches to prevent muscle soreness and cramp.
Bowlers can increase their longevity and performance if they warm-up thoroughly and continue to stretch and stay mobile during the match.
The cool down should consist of an active raise in the heart rate to again warm-up the muscles, which have been very static for most players. Initially, a simple light jog for 5 minutes around the pitch, followed then by all the cool down stretches for a minimum of 15 seconds, before relaxing and increasing the stretch for a further 15 seconds.
PNF stretching carried out once per week at the end of a training session will help maintain the length of the muscle throughout.