How much better would your game be if you could clear the ropes on demand? The way cricket is going, power hitting is only becoming more and more valuable to batters of all levels. Contrary to popular opinion, smashing sixes isn't just dependent on brute strength. We're here to teach you about the biomechanics (Peploe et al., 2019) behind the swing and maximize your power. Keep reading as we reveal how cricket specific S&C can boost your power hitting potential.

Full references can be found at the end of the article along with our detailed video breakdown on YouTube.

Understanding Newton’s Third Law

“For every action, there is an equal and opposite reaction.”

As soon as you understand this you realise that when you press into the ground with your feet, the floor pushes back into you with an equal and opposite force. This energy flows through the kinetic chain, from your feet up through your body, allowing you to transfer energy into your bat. The stronger your lower body, the harder you can push into the floor and the harder the floor will push back. This is why a solid base is so critical as it allows you to generate large amounts of force.

Biomechanics of Power Hitting

The ultimate goal in power hitting is carry distance, the distance the ball travels through the air after contact. As a batter, you want to maximize this distance to consistently clear the boundary. Two essential factors affect carry distance: launch angle and launch speed (Peploe et al., 2019).

Launch angle refers to the angle at which the bat contacts the ball. Ideally, the angle should be around 45° for maximum carry but from an S&C point of view, this isn't something we're looking to impact.

Launch speed, on the other hand, is influenced by your bat speed and where you make contact on the bat. Hitting the ball in the middle of the bat is obviously key for maximum carry distance which once again, in S&C, we're not overly fussed about. But strength and conditioning can make a substantial difference to your bat speed.

Bat speed is dependent on 3 key factors:

• The X-factor
• Elbow extension
• Wrist un-cocking

Let's break down each of these now.

The X-factor

If you’ve ever watched elite power hitters, like Jos Buttler, you might notice a distinct “twist” in their upper bodies just before their downswing. This twist is called the X Factor—the degree of hip-shoulder separation. The greater this separation, the more tension builds up in your torso, and the faster you can move your bat, generating more power.

To achieve this with high speed, focus on rotational core power. Your core muscles, particularly those involved rotational movements, are crucial for creating the torque you need. Try exercises like medicine ball throws that mimic the rotational motion of your batting swing.

Mobility in your hips is also essential to unlock the X-Factor. This mobility allows your hips to rotate ahead of your shoulders, creating a delay or “lag” that then let's the shoulders snap through. Drills like  or pelvic rotations will improve hip mobility, giving you a smoother . Pair this with thoracic mobility exercises that enhance upper spine rotation, allowing your shoulders to follow your hips in one seamless, powerful movement.

Elbow Extension

As your bat approaches the ball, a crucial part of your swing involves elbow extension in your top hand. A strong, fast extension at the elbow drives your bat through the contact zone, adding power to your shot. Much of this power comes from the triceps, the muscles responsible for extending your arm.

To build strength in your triceps, incorporate cable tricep extensions and overhead tricep extensions into your workouts. By targeting these muscles from different angles. Strong triceps will help you snap the bat through the ball with more authority, translating to greater distance.

Wrist un-cocking

Your wrists are the final part of your kinetic chain so play a pivotal role in accelerating the bat just before impact. Keeping your wrists “cocked” with the toe of the bat pointing the sky (or flexed back) until the last moment, then releasing them explosively, adds a final burst of speed to your swing.

Strengthening your forearms and wrists will help you control and maximize this motion. Try dumbbell wrist curls, using lighter weights to improve strength in your forearms.

‍

Ready to take your Power Hitting to the next level?

If you’re serious about hitting more sixes, check out our Power Hitting Programme. This 12 week programme is designed to transform your power hitting through a comprehensive S&C programme that address each of these essential areas. With expert guidance on the Cricfit app, you’ll gain the edge needed to consistently clear the ropes and leave an impact every time you arrive at the crease.

References

Newton’s Laws of Motion. NASA Glenn Research Center. https://www1.grc.nasa.gov/beginners-guide-to-aeronautics/newtons-laws-of-motion/

Kinematic determinants of power hitting performance: a technique comparison of male and female cricketers. Stuart McErlain-Naylor, Chris Peploe, James Grimley, Paul Felton, Mark King. 2019. https://www.stuartmcnaylor.com/publication/wcsmc/

Hitting for Six: Cricket Power Hitting Biomechanics. Drs Stuart McErlain-Naylor, Chris Peploe, Paul Felton and Professor Mark King. 2022. https://www.stuartmcnaylor.com/publication/cricket_BASES/McErlain-Naylor_et_al_2022.pdf

Cricket Batting Biomechanics | Dr Stuart McErlain-Naylor. 2020. https://www.youtube.com/live/mTJfW2skBuk

‍

‍