Strength and Conditioning Guide for Cricket Parents

Helping a young cricketer thrive requires far more than showing up on match days. Parents play a critical role in guiding their child through growth spurts, supporting healthy development, and fostering a positive relationship with the sport. This guide, based on leading sports science research, explains everything parents need to know about the physical journey of youth cricket.

Understanding Growth and Peak Height Velocity (PHV)

During puberty, adolescents experience a dramatic growth phase called Peak Height Velocity (PHV). Limbs lengthen faster than muscles can adjust, making teenagers temporarily less coordinated and more prone to injuries (Lloyd & Oliver, 2013). Bones also become temporarily weaker, increasing the risk of stress fractures (Malina et al., 2004).

Signs your child is in a PHV phase:

• Growing more than 7 cm in one year
• Complaints of muscle tightness
• Clumsier movement than usual
• Increased fatigue and soreness after sport

Adjusting training during PHV is essential. Strength training should focus on perfecting technique, while cricket workloads, especially for fast bowlers, may need to be reduced (ECB, 2024).

The Truth About Strength Training

Many parents still believe weightlifting stunts growth. Research clearly shows that, when supervised, strength training is safe and beneficial (Faigenbaum et al., 2009). It helps:

• Strengthen bones and joints
• Reduce injury risk
• Improve confidence and coordination

Training should be age-appropriate and prioritise technique over lifting heavy loads. Younger athletes should learn fundamental movements like squats, lunges, and core exercises before progressing to more advanced cricket-specific work (Lloyd & Oliver, 2013).

Building Athletes Before Cricketers

Cricket demands complex movements and excellent coordination. Children who develop strong foundational athletic skills become better cricketers in the long run. Parents should encourage exercises that build overall athleticism rather than searching for the magic "cricket-speicifc" exercise.

Multi-Sport Participation Matters

Children who play multiple sports develop better overall movement skills, suffer fewer injuries, and avoid mental burnout (Jayanthi et al., 2013). Early specialisation can increase the risk of repetitive stress injuries and decrease long-term performance potential (Myer et al., 2015).

Benefits of multi-sport participation:

• Greater body awareness and coordination
• Broader physical development
• Improved problem-solving skills and adaptability

Parents should resist pressure to specialise too early. Variety builds a strong athletic base that will support cricket skills later.

Nutrition and Hydration for Young Athletes

Adolescent cricketers need high energy intake to support growth and sport demands. Teenage boys in intense training may require 3,000–4,500 kcal daily (IOC, 2018).

Guidelines for healthy nutrition:

• Carbohydrates (4–7 g/kg) provide fuel for training and matches.
• Protein (1.2–1.5 g/kg) is vital for muscle growth and recovery.
• Fats (25–35% of daily intake) support hormone health and vitamin absorption.

Hydration is also essential, as cricketers can lose 1–2.5 litres of sweat per hour in hot conditions. Parents should encourage regular drinking before, during, and after training (Milewski et al., 2014).

The Power of Sleep

Sleep is often overlooked but is the single most effective recovery tool for young athletes. Recommended sleep times:

• Ages 6–13: 9–11 hours per night
• Ages 14–17: 8–10 hours per night

Research shows that athletes sleeping less than 8 hours are 1.7 times more likely to suffer injuries (Milewski et al., 2014). Poor sleep also affects reaction time, decision-making, and mood.

Parents should:

• Encourage regular bedtimes
• Limit screen time before bed
• Educate their child on the importance of rest

Managing Bowling Workloads

Fast bowling places significant strain on young spines. The ECB provides clear workload guidelines to protect developing bodies:

• Under 13s: Maximum 5 overs per spell, 10 overs per day
• Under 15s: Maximum 6 overs per spell, 12 overs per day
• Under 19s: Maximum 7 overs per spell, 18 overs per day

According to ECB guidelines, no young bowler should bowl more than four days in a week, or more than two days consecutively. Parents should be vigilant for signs of back pain, fatigue, or technical changes in their child’s bowling action and adjust workloads accordingly (ECB, 2024).

S&C isn’t about starting at a specific age, it’s about training safely for the stage your child is in.

References

• Lloyd RS, Oliver JL. Strength and Conditioning for Young Athletes. Routledge, 2013.
• Malina RM et al. Growth, Maturation, and Physical Activity. Human Kinetics, 2004.
• Faigenbaum AD et al. Youth Resistance Training: Updated Position Statement. Strength and Conditioning Journal, 2009.
• Jayanthi NA et al. Sports Specialization in Young Athletes. Sports Health, 2013.
• Myer GD et al. Sports Specialization, Part I. Sports Health, 2015.
• IOC Consensus Statement on Youth Athlete Nutrition, 2018.
• Milewski MD et al. Chronic Lack of Sleep and Sports Injuries in Adolescents. J Pediatr Orthop, 2014.
• ECB Recreational Fast Bowling Guidance, 2024.

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