Speed and Acceleration

In this lesson you will look at why speed matters so much in T20 cricket. Most sprints in the game are short, often less than twenty metres, so the ability to accelerate quickly matters far more than top speed over a long distance. A batter who gets out of the crease fast can turn ones into twos and put pressure on fielders. A fielder who reaches the ball a stride earlier saves runs and creates run-out chances. Speed also buys you time, which helps decision making under pressure. The good news is that acceleration can be improved at any age with better technique and regular, high-quality practice, provided you train sensibly and always warm up first.

• Most cricket sprints are under twenty metres
• Acceleration matters more than top speed
• Quick starts turn ones into twos
• Technique and practice improve speed at any age

In this lesson you will learn what good acceleration looks like. In the first few strides your body leans forward from the ankles, not by bending at the waist, so that you push the ground backwards and drive yourself forwards. Your arms work powerfully and in opposition to your legs, with elbows bent and hands travelling from hip to cheek height. Steps start short and powerful, then gradually lengthen as you rise into a more upright running position. Keep your head in line with your spine and your eyes looking ahead. Push hard through the ball of the foot. Practising these points at gentle speeds first allows the movement pattern to become natural before you add full effort.

• Lean forward from the ankles, not the waist
• Drive arms powerfully, opposite to legs
• Short, powerful first steps that lengthen
• Practise technique at lower speeds first

In this lesson you will apply speed to running between the wickets. Back up from the non-striker's end by walking in with the bowler, keeping your bat grounded behind the crease until the ball is delivered. When running, carry the bat in one hand so your arms can still drive, and take a direct line down the side of the pitch rather than running on it. Run the first run hard, because it creates options for the second. Communication matters as much as speed, so call clearly and early with yes, no or wait. As you approach the crease, lower your body and reach out to slide the bat over the line, which is quicker than running it in.

• Back up with the bat grounded until delivery
• Carry the bat in one hand and keep arms driving
• Run the first run hard
• Call clearly and slide the bat in

In this lesson you will learn how to turn quickly for the second or third run. Slow down slightly in the last strides, lower your hips and keep your weight balanced. Ground your bat over the line as you plant your outside foot, then push off strongly in the opposite direction. Turn facing the ball where possible, so you can see where it is and judge whether another run is on. Many batters lose time by standing upright and stopping completely, or by turning blind. Practise turns on both sides, starting at moderate speed. Turning puts significant load on knees and ankles, so build up the volume gradually and stop if you feel any sharp pain.

• Lower hips and stay balanced on approach
• Ground the bat as you plant and push off
• Turn facing the ball to judge the next run
• Build turning volume gradually

In this lesson you will apply speed to fielding. Good fielders walk in as the bowler runs up so that they are moving and alert when the ball is struck. From this walk-in, they are ready to react and accelerate in any direction. Chasing towards the boundary is mostly an acceleration effort, while cutting the ball off before the rope requires a controlled approach. Sprinting onto a ball, picking it up and throwing in one movement is a skill that improves with repetition. Remember that speed is useless without control, so practise slowing down safely before a pick-up and keeping your balance on the throw. Fielding speed is covered further in the agility module.

• Walk in with the bowler to be ready
• React and accelerate in any direction
• Combine sprint, pick-up and throw smoothly
• Control and balance matter as much as speed

In this lesson you will learn how to plan a speed session. Speed must be trained when you are fresh, so place it early in a session after a full warm-up, never at the end when you are tired. Use short sprints of around five to twenty metres at near maximum effort, with plenty of rest between each, often a minute or more, so every rep is high quality. Keep the total number of sprints modest, perhaps six to ten for a beginner. Vary the starts, for example from a walk-in, a batting stance or a reaction to a call. One or two short speed sessions a week, alongside team training, is plenty for most amateur cricketers.

• Train speed when fresh, after a full warm-up
• Short sprints of five to twenty metres
• Long rests keep every rep high quality
• One or two short sessions a week is plenty

In this lesson you will look at how to train for speed safely. Sprinting places high loads on the hamstrings, calves and hip flexors, so a gradual build-up is essential, especially early in the season or after a break. Begin at around seventy per cent effort and progress over several weeks. Use a safe surface, avoid wet or uneven grass, and wear suitable footwear. Stop immediately if you feel a sudden pull, sharp pain or tightness, and do not try to run it off. Young players should develop speed through fun games and relays rather than repeated maximal sprints, under appropriate supervision. If you have any injury concerns, speak to a physiotherapist or GP before continuing.

• Build effort gradually over several weeks
• Use safe, dry surfaces and good footwear
• Stop immediately at any sudden pull or sharp pain
• Juniors develop speed through fun games