Association of Cricket Officials Issue 32 | Page 12
Health and Well-being
Top Five Stretching Exercises for Umpires
In the last issue we explored the physical demands for umpires across the different formats. This time, we have enlisted the help
of Ross Hanbury, a sports scientist and strength and conditioning coach who has worked across numerous professional sports
including rugby union, football, rowing and athletics. He gives us his five top stretches for umpires, to ensure aches and pains on
a Sunday evening are a thing of the past, and there is no excuse not to be in position for the last ball run out.
Modern-day cricket umpires can spend over seven hours in the field and cover distances around five kilometres a match. It is
therefore important that every cricket umpire looks after their body so that they can make the right decision at the right time
consistently. The five stretching exercises below have been put together to help keep the modern-day cricket umpire flexible and
free from injury. Keeping muscles flexible allows muscles to absorb forces far more effectively, which also protects key joints and
their structures. These stretches can be performed before, during or after matches.
When carrying out each of these stretches it is imperative that you maintain good posture throughout the stretch and only use a
small amount of effort to stretch the relevant muscle.
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Stretch One: Calf Stretch Stretch Two: Groin Stretch
Using a wall for support, place two hands on the wall and
take a big step away from the wall with one foot. Keep your
back leg straight and weight in your back heel. You should
feel the stretch in the back of the lower leg of the rear foot.
Hold the stretch for 30 seconds on each leg. Sit on the floor with a good tall postural position. Next,
bend your knees and place the soles of your feet together.
Hold this position for 30 seconds. You should feel the
stretch in the inside of your thighs.
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