We are trying to post more and more videos on our Instagram page for you

 

Keep showing you inside on what we are doing with the professionals

 

One posted last week was the Adductor side plank with band rows

 

Have a look here https://www.instagram.com/p/BpwkzuzhSNM/

 

Now we had a question in on this one from Charlie

 

This is what he asked

 

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How long do you have the guys hold the plank for?

 

And what are the progressions and regressions

 

Charlie

 

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Now if you have got into our articles youd know we aren’t massive fans of holding planks for time, certainly not above 30 seconds

 

When you go over this you usually start seeing the body shifting all over the place

 

The muscles you are looking to strengthen usually are replaced by the bigger global muscles and technique goes out the window

 

So for this exercise we do it for reps of the band pull rather than time

 

And if technique fails then we stop the set

 

So you can maybe 12-15 reps

 

As far as regressions then the simple side plank on the knees would be the earliest you would go for this, and not an isometric hold. You’d come up into the plank, hold for a couple seconds and then down, gradually building up the time at the top position

 

Then full side planks, then adductor planks for 10 secs, and eventually onto the band pull

 

As far as progressions then you can come up onto the hand instead of the elbow on bottom hand

 

So add a physio pad under the elbow, or a partner adding some perturbations to the body

 

There are always way to make it slightly hard, but again make sure technique doesn’t fail

 

The reason I like the exercise is the bang for buck

 

Cross sling isometric strength, adductor loading, anti rotation for the trunk and scapula control

 

All things the fast bowler needs

 

If you think its something you need then get on the Online 1 to 1 programs

 

We will give you a full screening and put everything in place for your needs, we will cover everything

 

And there is money off this month

 

Hit this link now https://cricketstrength.com/online-1-to-1-training/

 

Think differently

 

Dewsy

 

 

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