Effects of Plyometrics Versus Conventional Exercises on Speed, Strength, and Injury Prevention in Bowlers.

Effects of Plyometrics Versus Conventional Exercises on Speed, Strength, and Injury Prevention in Bowlers.

Effects of Upper Body Plyometrics Versus Conventional Exercises on Speed, Strength and Injury Prevention in Bowlers.

To compare the effects of upper body plyometric versus conventional exercises on speed, strength, and injury prevention in bowlers

Bowling action is a highly skilled activity acquired over the year. A bowler needs speed and strength to challenge the batsman but the conventional protocols they follow for the speed and strength are not specific to their bowling actions. Bowling can result in different types of upper extremity injuries, such as rotator cuff sprains, impingement and stress fractures. There are many injury prevention programs such as electrostimulation training, resistance training, and plyometric training that can be used to treat upper limb injuries and improve maximal strength. Plyometric training can be done by overhead athletes to improve the effectiveness of throwing activity and to strengthen the rotator cuff muscles to prevent shoulder injury from overhead throwing activity. This study aims to evaluate the effectiveness of upper limb plyometric exercises on speed, strength and injury prevention in comparison with conventional exercises.

The Plyometric exercise group will receive 8 weeks of upper body plyometric exercise protocol. The session will last for 60 minutes 3 times per week. Exercises will be done according to FIIT protocol.

The conventional group will receive 8 weeks of upper body strength exercise protocol. The session will last for 60 minutes 3 times per week. Exercises will be done according to FIIT protocol.

This group will perform following exercises in first four weeks. Reverse overhead throw Rotational wall throws Overhead medicine ball Chest passes Resistance tubing 90-90 external rotation Frequency Rest between Exercises-: 60-120 Seconds Rest between Set of Exercise-: 45-60 Seconds after four weeks rest between exercise and rest between set of exercise will be reduced: Rest between Exercises-: 45-60 Seconds Rest between Set of Exercise-: 20-30 Seconds Tools used: Medicine Ball, Resistance band

This group will perform following exercise through out the session with different frequencies after 4 weeks Bench presses Triceps kickbacks bicep curls Overhead presses Push-ups Frequency: Rest between Exercises-: 60-120 Seconds Rest between Set of Exercise-: 45-60 Seconds After 4 weeks the frequency will be: Rest between Exercises-: 45-60 Seconds Rest between Set of Exercise-: 20-30 Seconds

Seated power throw (medicine ball) will be used to assess strength and explosive power of the upper body. The athlete sits on the floor with his legs fully extended, feet 24 inches (~60 cm) apart and with the back against a wall. The ball is held with the hands on the side and slightly behind the centre and back against the centre of the chest. The forearms are positioned parallel to the ground. The athlete throws the medicine ball vigorously as far straight forward as he can while maintaining the back against the wall. The distance thrown is recorded.

Speed gun will be used to assess the speed of a ball thrown by a bowler from one end of the pitch to another end.

DASH questionnaire (Reliability: ICC = 0.96, Validity: r > 0.70) It is a 30-item questionnaire that look the ability of a patient to perform certain upper extremity activities. This is a self-report questionnaire that patient can rate difficulty and interference with daily life on a 5-point Likert chart.

Inclusion Criteria: Players bowling for at least one year Bowlers age 18 to 35 years Exclusion Criteria: Any acute or chronic musculoskeletal injuries Any surgery in 6 months