Fast bowlers & summer heat: a 4-week plan to prevent back stress injuries

If you’re a junior or club fast bowler — or the parent of one — summer brings excitement and risk. The sun’s out, games are on, and you finally get to bowl again. But jumping from light winter training straight into full sessions, especially in hot weather, can overload your back. What starts as a small ache can turn into weeks off the field if you’re not careful.

The good news? You can prevent most of it. A smart build-up, good recovery, and staying smart in the heat can keep you bowling all season.

Why Fast Bowlers Get Hurt

There’s usually more than one reason. Most injuries happen because of a mix of three things:

• Workload spikes — Going from “hardly bowled all winter” to “three tough sessions plus a weekend game” is where stress injuries start.

• Growth spurts — Teens grow fast, and sometimes bones grow quicker than muscles can keep up. Add heavy training, and it’s a recipe for strain.

• Fatigue and technique — When you’re tired, your form breaks down. That lost energy has to go somewhere — and it often ends up in your back.

Your 4-Week Ramp-Up Plan

This isn’t a magic fix, but it’s a great way to start. Adjust it to your age, recent training, and how your body feels.

Before you start:

• Take at least one full rest day after your biggest bowling day.

• Don’t do two heavy bowling sessions in a row.

• Schedule leg workouts at least a day before your toughest bowling session.

• And if you feel sharp or lasting back pain — stop and get checked.

Week 1 — Ease In

Sessions: 2
Balls per session: 24–30
Total per week: 48–60
Strength: 2 sessions (moderate). Avoid heavy leg days before bowling.
Focus: Smooth run-up, balanced landing, steady pace. Find rhythm before chasing speed.

Week 2 — Build a Base

Sessions: 2–3
Balls per session: 28–34
Total per week: 60–80
Strength: 2 sessions (split upper/lower), include mobility work.
Focus: Target accuracy, clean landings, light change-ups. If you bowl a third time, make it short and technical.

Week 3 — Get Cricket-Fit

Sessions: 3
Balls per session: 30–36
Total per week: 72–96
Strength: 2 (slightly lighter).
Focus: Bowl in overs (3–4 overs at a time), add fielding drills and run-throughs.

Week 4 — Match Ready

Sessions: 3
Balls per session: 32–38
Total per week: 84–110
Strength: 2 (maintain power, reduce fatigue).
Focus: Match simulation — plan your spells, new-ball vs. old-ball tactics, and recovery (sleep, food, hydration).

👉 Want the full printable checklist? Submit this form and mention CHECKLIST

Stay Cool in the Heat

• Train cooler: Try morning or evening sessions when it’s not as hot.

• Stay hydrated: Sip water often. If training for over an hour or in high heat, use an electrolyte drink.

• Know the warning signs: Dizziness, headache, chills, or nausea mean it’s time to stop and cool off.

• Recover right: Have fluids and a salty snack within 30 minutes, then stretch or do light mobility work that night.

When to Get Checked

Book a physio screen if you notice:

• Back pain when bending backward

• Pain lasting longer than 2 days

• Tingling, numbness, or side pain that keeps coming back

Don’t wait until it’s bad — early help means faster recovery.

How Pivot Can Help

• Fast Bowler Screen: Technique review + safe workload plan

• Strength & Conditioning: Build speed safely — no back blowouts

• Recovery Access: Compression, hydration, and cooling support

Clinics: Ringwood & Bundoora

➡️ Next Step: Book your Fast Bowler Screen today and get a plan that fits you.