Proprioceptive Training in Cricket

This report investigates the role of proprioceptive training in improving agility, balance, and coordination among Hong Kong's national first team cricket players. It analyzes the biomechanics of cricket, focusing on lower limb movements, and examines the effectiveness of specific tests like the 5-0-5 test and the modified Illinois test. The report also explores core muscle exercises and proprioceptive balance workouts designed to enhance performance and reduce injury risk.

THE EFFECT OF
PROPRIOCEPTIVE
TRAINING ON AGILITY IN
HONG KONG NATIONAL
FIRST TEAM CRICKET
PLAYERS

TABLE OF CONTENTS
INTRODUCTION..........................................................................................................................1
PROPRIOCEPTIVE TRAINING ...................................................................................................1
Balance and coordination training ..................................................................................................2
DEFINITION OF AGILITY............................................................................................................2
RELATION BETWEEN AGILITY AND INJURIES ...................................................................2
Lower limbs biomechanics in cricket .............................................................................................3
5-0-5 test .........................................................................................................................................3
Modified Illinois test .......................................................................................................................4
Core muscle exercises which focuses on lower limb ......................................................................4
CONCLUSION ...............................................................................................................................5
REFERENCES ...............................................................................................................................6
APPENDIX : Matrix .......................................................................................................................8
.........................................................................................................................................................9

INTRODUCTION
Proprioceptors are known as the sensors which gives details of joints and muscular
tensions. They also transmit information to brain related to limb position in space. Proprioceptive
training aims at teaching individuals to establish a control over position of an injured or deficient
joint. The training held great importance especially for athletes and sports person as well as for
individuals injured in accidents (Telizabeth, 2018). The report will define the proprioceptive
training and its impact on terms like agility, balance and coordination. It will also describe the
biomechanics of cricket particularly in lower limb and impact of proprioceptive training on
national cricket team of Hong Kong. The report will also analyse the modified Ilinois and 5-0-5
tests. The report will focus on core muscles exercises and muscle group propriobalance
workouts.
PROPRIOCEPTIVE TRAINING
The joint injuries can cause impairment in proprioception capabilities. This impairment
can lead to an unstable sensation in joints. Its common symptom is difficulty in balancing. For
injured athletes like cricketers these training sessions serves as rehabilitation components. It
helps them to accomplish balance adjustments to varying terrain without meeting any injury.
Proprioception improvement can help cricketers to develop more efficient sports techniques
which improves the performance of cricket players (El-Gohary and et.al., 2016). For example
bowlers always start by taking small steps instead of directly taking large strides and for front
and back foot shots players aims at emphasising their weight on front and back foot respectively
(Robert, 2018). These sports techniques can be introduced only by proprioception training. This
resistance training session are accomplished with uniform level of intensity in muscular regions
surrounding joints then optimum proprioception benefits are obtained.
Muscular strength and balancing are the key components for qualitative performance in
cricket. Proprioception training encourages the reconstruction of anterior cruciate ligament in
lower limbs. It is also observed that there is strong correlation between proprioception and the
strength of players. Proprioception training involves the actions of joints, ligaments and muscles
using signals which are transmitted through central nervous system.
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Balance and coordination training
Ankle sprain and other limb injuries can severely affect the balancing skills of cricket
players. Balance is known as the capability to stay under control of body movement while
coordination is defined as the ability which allows movement of body parts smoothly, efficiently
and in controlled manner (Pratson and et.al., 2014). Balancing and coordination exercises aims at
improving balancing which is the fundamental building block for all functional movement.
Balance exercises allows players and others to distribute their weight uniformly. While
performing physical activities, hitting balls or leaning down balance and coordination is vital for
cricketers so that they do not get injured. According to Tereshchenko and et.al., 2015, these
exercises gives strength and support so that balancing and coordination issues does not affect the
performance of players or cause them to injuries due to fall. Statue batting, squats, single leg
dead-lift and lunge to front kick are some of the most effective balancing workouts.
DEFINITION OF AGILITY
Agility is defined as the ability to quickly change the body position and direction of
movement with control. In order to achieve agility speed, higher reflexivity, coordination,
accurate response to changing situation and balancing are the essential components (Parra,
Clayton and Kuhns, 2018). Cricketers are also required to respond to the movements and actions
of other players or ball. For providing quick response to ball or moves of opposite team players
must have these skills and abilities. For the purpose of testing agility Illinois run test are widely
used by the law enforcements. To gain the benefits from competitors in sports activities agility
provide stability and flexibility so that players can win. To improve the agility various training
drills such as tuck jumps, lateral plyometric jumps and sprints can be used (Karakaya and
et.al.,2015).
RELATION BETWEEN AGILITY AND INJURIES
Balance training and improved level of agility can reduce the risk of injury to a great
extent. According to Vos, Vandermeerschen and Scheerder, 2016, agility exercises significantly
decreases the knee or ankle injuries. The agility training teaches players to respond with proper
balance, speed and coordination in response to the sport's activity. It is also observed that the
players with slower times on agility tests such as Illinois have direct correlation with the number
of injuries. The cross athletes with low performances in agility test have more injuries. The
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agility factors give rise to the flexibility in players. Thus, poor agility means that players are less
flexible which in turn can make them prone to injuries (Greig and Naylor, 2017.). The reason
being that when players do not have flexibility or agility then during their attempts to quickly
change position ankle strains or other lower limb injuries are quite common.
Lower limbs biomechanics in cricket
Fast bowlers in cricket have higher probability of ankle injuries. While delivering fast
bowl, ankle experiences huge stress. It can be reflected by ankle plantar moment. The stress can
predispose to injury. It also plays an important role in rehabilitation post injury. Fast bowling
also cause transmission of forces through kinetic chain. This transmission begin from foot and
reaches to lumbar spine by following ankle and knee joints as well as hip joints. The front part of
lower limb is considered as the major cause of lower back injury in front foot contact phase. The
flexion angle of front knee directly affects the loading of lumbar spine.
As compare to flexed front knee, the bowlers with extended front knee experiences more
vertical and braking impact forces. Supportive devices can help players to reduce stress in lower
limbs and it also promotes the realignment of muscles and ligaments (Dello Iacono, Padulo and
Ayalon, 2016). The regular traumatic motions and abnormal movement of ankles and feet
indicates that player is suffering from biomechanical problem. The repetitive actions put extra
stress on joints and muscles. This stress can be eliminated by improving the core muscular
strength. For instance wicketkeepers continuously kneel down and knee flexing is their routine
task. It can lead to stress at knee joint. Thus, they must focus on improving strength at these
joints.
5-0-5 test
This is one of the most widely used agility test. Though it does not measure actual agility
instead can be considered as the speed test for direction change events. It measures the turning
ability of players in 180 degree extent. The test can measure the performance difference between
dominant and non-dominant legs during the same time. It does not require any reactive ability
and is pre-planned. The sports in which changing change of direction is essential for
performance improvement, 5-0-5 test is greatly beneficial. For instance in cricket players run
between wickets and carry bat during running. It requires sufficient balance and speed so that
players can change direction without any fall. The player also need to maintain the speed and
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balance in cricket grounds while running (Lockie, Callaghan and Jeffriess, 2013). Thus, 5-0-5
test serves as the necessity for speed test f of cricketers. For accuracy the bat is also incorporated
during run testing between wickets. The test requires consistent test environment, stopwatch,
tapes and timing gates. To generate the test score at least 3 efforts are performed on each leg
(Hachana and et.al., 2014). And finally mean scores are produced. The factors such as circadian
rhythms, starting points, height of timing gates and surface characteristics can affect the test
results. For instance surface must not be slippery because it will change the speed of player and
thus test score will also be changed.
Modified Illinois test
This test measures the speed of change of direction (COD) and is the modified version of
Illinois agility and change of direction test (ICODT). The key drawback which gave rise to
modified version (MICODT) is that its execution duration is quite longer and it does not support
some specific movements within game. In comparison to ICODT, its modified version consist of
less number of CODs and distances are also reduced. This test is considered as asymmetric
because number of COD in left and right are not equal (McKeon and et.al., 2015). Hence, this
variation or asymmetry can affect the reliability and validity of agility test outcomes. The agility
is one of the important parameter for cricketers. Batsman and fielders must have control over
acceleration and explosive turning. It requires cricketers to be highly trained in agility and COD
speed. Thus, Illinois test are used in cricket for analysing these capabilities of players (Boris,
2010).
Core muscle exercises which focuses on lower limb
For coordination in movement limbs must be attached to stable body. The cricket players
can achieve this coordination by performing core exercises in their training sessions. Different
muscles performs different tasks of stability, balancing and movement. Core stability trainings
aims at achieving stability and to provide a firm support to muscles so that they can be balanced.
Players and their trainers must identify their core muscles and if they face any difficulty it must
be analysed (Karakaya and et.al.,2015).
For instance if player experiences difficulty in performing squats then trainers must
identify its cause as movement is restricted by hips, ankle or knees. To strengthen the core
muscles of lower limb exercises such as leg lowers, planks, rock back bowling, arabesque
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windmill rotation and single leg stance activation can be used. These strategies can provide core
stability and improved agility. Core stability is known as the controlling ability to position the
trunk over pelvis so that optimize production and force can be transferred during integrated
kinetic chain activities (Dello Iacono, Padulo and Ayalon, 2016). Propriobalance exercises which
are mainly for strengthening and balancing the joint muscles can also improves the balancing.
The methods such as weight shifts, biceps curls by using dumbbell and single leg balance are
preferred by the players and athletes.
CONCLUSION
From the report it can be concluded that proprioceptive training is essential for improving
fitness level and strength of sports players. The balancing, agility and coordination factors are
essential for players to perform well in sports. The report has explained the role of above
mentioned training sessions on body. It has also described the biomechanics of cricket and the
importance of agility. The document has discussed 5-0-5 and modified Illinois agility test with a
focus on core joint related exercises.
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REFERENCES
Books and Journals
Dello Iacono, A., Padulo, J. and Ayalon, M., 2016. Core stability training on lower limb balance
strength. Journal of sports sciences. 34(7). pp.671-678.
El-Gohary, T.M., Khaled, O.A., and et.al., 2016. Effect of proprioception cross training on
repositioning accuracy and balance among healthy individuals. Journal of physical
therapy science. 28(11). pp.3178-3182.
Greig, M. and Naylor, J., 2017. The efficacy of angle-matched isokinetic knee flexor and
extensor strength parameters in predicting agility test performance. International journal
of sports physical therapy. 12(5). p.728.
Hachana, Y., Chaabène, H., and et.al., 2014. Validity and reliability of new agility test among
elite and subelite under 14-soccer players. PloS one. 9(4). p.e95773.
Karakaya, M.G., Rutbil, H., and et.al.,2015. Effect of ankle proprioceptive training on static
body balance. Journal of physical therapy science.27(10). pp.3299-3302.
McKeon, P.O., Hertel, J., and et.al., 2015. The foot core system: a new paradigm for
understanding intrinsic foot muscle function. Br J Sports Med. 49(5). pp.290-290.
Parra, J., Clayton, I. and Kuhns, D.P., Intel Corp, 2018.Proprioception training method and
apparatus. U.S. Patent Application 15/390,688.
Pratson, D.C., Le, T., and et.al., 2014. Proprioception training and exercise device. U.S. Patent
8,632,440.
Tereshchenko, I.A., Otsupok, A.P., and et.al., 2015. Coordination training of sportsmen,
specializing in sport kinds of gymnastic. Physical education of students. 19(3). pp.52-65.
Vos, S., Vandermeerschen, H. and Scheerder, J., 2016. Balancing between coordination,
cooperation and competition? A mixed-method approach for assessing the role ambiguity
of local sports authorities. International journal of sport policy and politics. 8(3). pp.403-
419.
Online
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Boris., Cricket related fitness tests, 2010 [Online] Accessed through
<http://www.bigcricket.com/community/threads/cricket-related-fitness-tests.51570/>
Elizabeth, Q., 2018, The Importance of Balance Training and Proprioception. [Online]
Accessed through <https://www.verywellfit.com/balance-training-and-proprioception-
3119142>
Lockie, R., Callaghan, S. and Jeffriess, M., 2013, Analysis of specific speed testing for
cricketers. [Online] Accessed through
<https://www.ncbi.nlm.nih.gov/pubmed/23439342>
Robert, W., Cricket Technique, 2018 [Online] Accessed through <
https://www.topendsports.com/sport/cricket/technique.htm>
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APPENDIX : Matrix
Author Year Journal Proprioception
training
Coordination
and balancing
Agility Excercise
1 Dello Iacono
and
et.al
2016 ^ ^ ^ ^
2 El-Gohary and
et.al
2016 ^ ^ ^ ^
3 Greig and et.al 2017 ^ ^ ^ ^
4 Hachana and
et.al
2014 ^ ^ ^
5 Karakaya and
et.al
2015 ^ ^ ^ ^
6 McKeon and
et.al
2015 ^ ^ ^
7 Parra and et.al 2018 Report ^ ^
8 Pratson and
et.al
2014 Report ^ ^
9 Tereshchenko
and
et.al
2015 ^ ^ ^
10 Vos and et.al 2016 ^ ^ ^
11 Elizabeth and
et.al
2018 Website ^ ^
8

12 Lockie and
et.al
2013 Website ^ ^ ^
13 Boris 2010 Website ^ ^
14 Robert 2018 Website ^
9