Every parent wants their child to perform in the sport they love, so they can enjoy it, develop confidence and improve their self worth.

Doing well rubs off on other areas of their life as well.

It’s a fine line, you don’t want to get too pushy or involved because that can have the opposite effect.

Here are three things you can do without being overbearing…


A rough week at school, some bad news, a fight with a sibling or friend…

Whatever it is, cricketers need to go to sleep the night before and wake up the morning of a game in a good mental space.

The importance of the mental side of the game in cricket is becoming more and more prevalent and more time is being invested into developing that skill in an athlete.

As a parent you can help shift their mindset when you detect something is off, here’s a couple of simple ideas…


Talk out their issues with them, some kids don’t like sharing and discussing so you need to do it in a non-threatening and non-judgmental way.

Getting it off their chest can make a big difference and help them let it go.

Go one step further and see if you can help them find a lesson in it that they can be grateful for.


Get them to write down three things they’re grateful for in their life and then visualise each one vividly for 60 seconds.

Gratitude is proven to actually change the physiology of your brain, i.e. the way in which we function.

Do this right before bed the night before a game and I promise you they’ll wake up in a much better frame of mind having gone to sleep with those thoughts of gratitude at the front of their mind.


Sometimes their negative mindset can be self prescribed by nerves and anxiety about cricket.

Take them out to do something fun that they enjoy the night before a game and get their mind off cricket.



A lot of parents will never understand how much pressure their child puts on themselves because they want to impress you! Even if you don’t put pressure on them.

You can help with that.

If you are someone that occasionally pulls yourself up after making a pressure loaded comment, make a conscious effort to refrain from them.

Things like “It’s a big game tomorrow”, “You need some runs tomorrow”, “Don’t make the same mistake as last week.” These terms have absolutely no benefit, kids already put enough pressure on themselves without having Mum or Dad add to it.

If you’re someone that doesn’t do that but your child is still visibly affected by nerves and anxiety, let them know that you’re not going to think any more or less of them because they get 100 or a duck.

Have discussions with them and explain there are a lot bigger issues in the world than failing at cricket to help them gain perspective.

Perspective can be a great cure for performance anxiety.




Their physical condition plays a vital role in the way they perform and I’m not talking about fitness (that’s important too but not a job for the night before).

Three things that you can help control to make sure they’re ready to go are;


Make sure they get enough sleep the night before a game.

If you do take them out, make sure you’re home early enough for them to de-combust and get to sleep at a reasonable hour.

If you’ve got people over, make sure their environment is conducive for sleeping and not too noisy or light.

Sleep has a massive impact on the way your brain operates. Not enough sleep will leave them foggy and making slow decisions. Not what you want on a cricket field.


I’m not going to go into an in depth nutrition lesson because it’s not my field of expertise.

But I do know that eating correctly plays a vital role in your child’s energy levels.

Make sure they’re eating well the week of, night before and morning of a game.


A lot of young players leave this too late and start trying to hydrate when it’s too late.

Hydration starts the day before a game. Make sure they’re getting drinking plenty of water the day before and the morning of the game.

Dehydration effects every cell in our body, including our brain.

If you’re a parent who wants to play an active role in preparing your child to perform, that’s a really good platform to start with.

Thanks for reading, I hope you got value out of it and if there’s anything you’ve found works really well with your child I’d love to hear. Shoot me an email at nick@australiancricketinstitute.com


Author: Nick Fitzpatrick - ACI Co Founder & Coach



Being able to play this great game we love for as long as we can without suffering injuries can actually be difficult and it takes more effort than you may think. As I’m sure you’re aware of, cricketers seem to get injured quite often, especially fast bowlers.

Taking the time to do rehab and get yourself fully fit again is not only draining physically but mentally also.  Rehab consists of training by yourself, watching your mates play and lacking confidence in your body when you return to playing.

Cricket is physically tough on the body, games are long, bowling is unnatural and the game requires a lot of different physical skills such as sprinting, jumping and throwing. Because of this, being able to recover well and putting effort into recovery behaviours and habits is just as important as hitting and bowling cricket balls. We can’t get better at cricket if we aren’t playing, simple as that.

Here are some recovery tips that you can consider in and around your training and games. You can use one of them but using a combination of them is even better.


This would be one of the best recovery practices for your body. Your body crates inflammation from being physically pushed to its limits. Using ice baths after training and games immediately addresses this inflammation and starts the healing process for your body.

You can use a wheelie bin at your club or even your bath tub at home. Get a few bags of ice and fill it up with cold water.

Spend at least 5 minutes in it for maximum benefits.


Feeding your body healthy nutrients after training and games is very important. Your body needs quality food to help it rebuild the damage that has been done to the muscles. Eat a quality meal after training and games to aid excellent recovery.


Moving your body, the day after training or games gets the blood flowing back into your muscles and helps to get rid of the lactic acid build up. Active recovery may include a nice walk or an easy swim around, nothing strenuous.


Using a foam roller to actively release the restrictions built up in your muscles from cricket is very good recovery. MFR is one of the most beneficial practices and if you can get into a habit of using a foam roller every day you will be looking after your body a lot more than you know! TRUST ME!  

MRF is a lot better than static stretching.

I hope this helps. The younger you can get into good habits with your recovery the better your body will recover when you get older, bigger and stronger.

Author: James Bazley - Australian Cricket Institute Coach

Ok, I’m going to give you a bit of an insight into how we go about getting our body prepared for cricket during the pre-season.

I’ve called in for a chat with Miguel Rojano, who is the strength and conditioning coach inside my online t20 academy.

He’s got a wealth of knowledge and specialises in cricket specific fitness. He’s got a great track record of not only getting players in shape, but keeping them injury free and on the park.

He’s going to answer a few questions I’ve got for him…


What is the purpose of pre-season training?

The purpose of pre-season training is to build on your strengths and work on your weaknesses to ultimately make you a better cricketer. Each year you want to be getting stronger, faster and better at your craft.

So get in the gym, get yourself stronger, work on those base exercises, get your range of motion right, work on your mobility.

Practice outside the gym, listen and understand what you’re doing and why you’re doing it.

If you want to be a faster bowler, it doesn’t just mean bench pressing more. You’ve got to get each area right. You’ve got to get the connective tissue right, the range of motion right…and in the pre-season is the best time to do that.

How important is a good strength and conditioning pre-season to a players success?

Extremely important. Talent will only get you so far.

You will notice players have a poor season and then all of a sudden next season come out and dominate.

Generally that’s by no mistake. That’s the result of hours and hours of work, not just in the gym but on every aspect that I spoke about in pre-season.

To the person watching from the outside it looks like an overnight change. But the commitment, dedication and work behind the scenes during pre-season results in those dramatic improvements.

How long is a professional preseason and how long would you recommend a youth players pre-season to go for?

As I said, training for cricket is a bit of a continuum, and by that I mean you’re working on something all year round.

Pre-season is usually around 12 weeks. Adaptations take about 4-5 weeks. Meaning you will feel the difference but not see much of a difference and growth takes about 12 weeks. So 5 weeks in you’ll be feeling good. 12 weeks in you’ll be looking and feeling the part. That’s why pre-season generally goes for around 12 weeks.

Do you do the same thing throughout preseason or do you break it into different outcome goals?

You make sure you break it up year to year, depending on what you need to work on. Just because you did something last year, doesn’t mean you have to do it again this year.

So you need to think, what didn’t quite work for me this year? My coach wants me to bowl faster, what do I need to do to achieve that? Really focus on what it is you need to improve and plan your pre-season accordingly.

During pre-season mix it up to trick your mind out of routine. For example if it’s normally leg day, do an upper body session occasionally.

What age would you recommend players start doing strength and conditioning?

Very common question. It’s more a question of what type of exercise should you start doing at what age?

What happens in the gym, if you’re with the right trainer will never compare to the impact on the body that happens on the cricket field.

I could have a 6 year old in the gym with me and they’d be safe. But you know they’re not going to be lifting weights, they’re going to be doing body weight work, learning balance and range of motion etc.

I say to everybody, get your kids in the gym as young as you can because they’ll have that skill for the rest of their lives. The same as swimming, kids that start young can swim for the rest of their lives, kids that start late never fully pick it up.

Get in the gym early. But GET THE RIGHT COACH and make sure they’re safe.

If you’ve got a coach telling your 8 year old to do deadlifts, then you need to find another coach.

13, 14, 15 year old athletes is when we really want to see them in the gym. That’s when we see a lot of injuries. Poor posture, lower back issues, growing fast, soft tendons.

You really need to make sure they’re been supervised and guided in the right way because the impact on the cricket field is going to cause an untrained body injuries.

Do you train harder in preseason than in season?

The intensity in season needs to stay. You need to make sure they’re consistently working at a high intensity but less sessions and for a shorter duration.

The beauty of pre-season is that players are generally not playing cricket so you can work them really hard more often for longer both in the gym and on the running track.

In season it becomes more about customized training sessions for each athlete based on their output on match day.

If you’re a bowler and have bowled 30 overs over a weekend, the following week is going to be about recovery and a lot less physical work.

If you’re a batsmen who gets out first ball or bowler that gets hit all over the park and taken off after two overs, you’re the ones who need to get the joggers on and go for a run!

Pre-season…everybody needs to work hard!

Do bowlers and batters have different strength and conditioning programs?

Bowlers and batters will be similar but have some differences.

In general bowlers need to be working on leg strength, core strength and shoulder stability.

Batters need to be working on upper body and cross core strength.

Again it’s going to depend on each athlete. The smartest way to train someone is not to look at them as a batter or bowler but as an individual.

Back to Chris…

Thanks for giving us your time Miguel, some great insights there and I hope our readers got a lot out of it.

Leave a comment below if you have any questions.

If you’d like to learn more from Miguel, visit australiancricketinstitute.com and drop your email in, we’ll notify you when a spot opens up.