ELITE AKADEMY SPORTS PHYSIOTHERAPY HIGH PERFORMANCE SERIES 2016

5 THINGS EVERY CLUB CRICKETER MUST KNOW

Kusal GoonewardenaElite Athlete APA Sports PhysiotherapistElite Akademy Sports Physiotherapy

15 YEAR CAREERFOUNDER/DIRECTOR OF 3 SPORTS MEDICINE CLINICS AUSTRALIA

OVER 55,000 TREATMENT SESSIONS IN SPORTS INJURIES & PERFORMANCE

MELB UNI SPORTS PHYSIO SINCE 2002

LECTURER, CONSULTANT - AUSTRALIA, CHINA, SINGAPORE, SRI LANKA, INDIA

AUTHOR MY LATEST RELEASES

WHY DO I GET PAIN? (#1)

WHY DO I GET PAIN?

WHY DO I GET PAIN?

WHY DO I GET PAIN?

WHY DO I GET PAIN?

FIXING YOUR PAIN ✔

AVOID PAIN (#2)-GOOD VS BAD MUSCLE-

Relaxed Muscle-Uncooked meat-Jelly Like

Working Out-Cooked meat-Firm/Springy

NO!-Ropey-Metal Rods

AVOID PAIN (#3)-POSTURE-

AVOID PAIN (#3)-POSTURE-

AVOID PAIN (#3)-POSTURE-

AVOID PAIN (#3)-POSTURE-

‘Grow’ Tall

Stand at your height

Good Posture In 21 Days!

USE TECH (#4)Video Yourself – batting, bowling and fielding

USE TECH (#4)Monitor your conditioning

10,000 steps per day (LOW)

2 sessions of training per week (MODERATE)

6 minutes high intensity interval training HIIT per week (HIGH)

Training Day 1 10 sec sprint x 6 sets x 3 timesDay 220 sec sprint x 3 sets x 3 times

DISTANCES TRAVELLED BY CRICKETERS

Multi Day One Dayers T20

Fast Bowlers 23km 13km 6km

Spin Bowlers - (est. 15-16km) 11km 4km

Keepers 17km 10km 3km

Fielders 16km 11km 5km

Batsman (Full Innings)

13km 9km 4km

Source: Journal Sports Sciences (2009)

RECOVERY (#5)

Compressions Garments

Nutrition (not covered today) and Hydration

Hot/Cold Treatment

Massage/Physio

Compression Garments

Sigvaris (Superior ) Vs Skins, 2XU☑☑

Drinks, Fluids and Hydration

Alcohol AwarenessRed Bull ⌧Gatorade/Powerade/Lucozade ☑

Hot / ColdContrast Baths and Sea Swims (30-40 min)

Contrast Baths (Hot/Cold) (Hot 1 min; Cold 30 sec)

Repeat 7 times.

Massage / PhysiotherapyMassage Formulas

Fielders/Batsman 30 minutes legs: 20 minute core: 10 minute shoulder/armsBowlers 30 minutes legs: 15 minute core: 15 minute shoulder/arms

Physio If you can’t take the pain away see your physioGood Therapists - 3 Sessions or less to make a difference

YOUR CHECKLISTMinimum Excellent High

Performance

Good/Bad MusclePosture (Sitting)

10,000 steps / dayVideo AnalysisHIIT (6 min / week)

Compression Garments

Hot/Cold Baths

Massage / PhysioNutritionHigh Performance Sports Physio

HOW ELITE AKADEMY SPORTS PHYSIO CAN HELP YOUKusal Goonewardena Elite Athlete APA Sports Physiotherapist

Will only work with you if he can help you. 2 Initial Sessions are FREE for him to work this out

FIX YOUR PAIN

4.0

12.0

20.0

28.0

36.0

PERFORMANCE PYRAMID

-BIO ASSESSMENTS-

YOUR BIO-ASSESSMENT PERFORMANCE SCORE

KINRGIZE - MEASURE PERFORMANCE APP

WHERE ARE WE LOCATEDMelbourne University Sport buildingNext to the poolTin alley (runs between Swanston St and Royal Pde)University of Melbourne

If you have any questions at all please do not hesitate to send a note or call our clinic ext 444948 or 83444948

My email address is: kusal@eliteakademy.comMy twitter address is @kusalkumar

The Elite Akademy twitter address is @EliteAkademy

We share performance advice on our Facebook site www.facebook.com/EliteAkademy

Lastly these slides have been uploaded to www.slideshare.net/KusalGoonewardena

THANK YOU