The female game has grown exponentially over the past few years. In May 2014, the England Women's team offered their first professional contracts to 18 players, allowing them to become full-time cricketers. In the summer of 2020, eight regional cricket teams were created across the country, with five professional contracts offered per team. This number has continued to grow year on year, with more girls becoming full-time cricketers and professional academy setups being established around the country. Furthermore, the creation of franchise competitions such as The Hundred and the Women's IPL, alongside the Australian Big Bash, has helped develop the game and put women's cricket on the map worldwide. However, the finances and volume of cricket still lag behind the men’s game, with only T20 and 50-over cricket being played at the regional level and limited Test matches for internationals.

Demands of the women’s game

The research of the women’s game is growing as it becomes more professional, utilising GPS tracking and physical profiling of the players. GPS tracking allows staff to analyse the volume and intensity of the players' activities during both playing and training, enabling them to plan and manage training sessions accordingly.

On average, an international female cricketer will cover around 5 km in a T20 match and 9 km in a 50-over match (Garcia et al., 2020; Harland, 2023). A large portion of the game involves low-intensity activities, but the crucial actions require high-speed running and sprinting. Seamers generally cover the most distance and are required to perform more sprints than any other position.

Anterior Cruciate Ligament (ACL) Injuries in female cricket

Anterior cruciate ligament (ACL) injuries are a significant concern in female cricket, mirroring trends seen in other sports where female athletes are at a higher risk compared to their male counterparts. Research across various sports suggests that females are two to eight times more likely to injure their ACL compared to males (Prodromos et al., 2007; Joseph et al., 2013; Orthop, 2016). Furthermore, the likelihood of reinjury or damaging the ACL of the other limb increases, with research indicating more than a 20% chance (Patel et al., 2021). ACL injuries can sideline athletes for 9 months or more, and some females may never regain their pre-injury performance levels.

The ACL, a critical ligament in the knee, is essential for stabilising the knee joint during dynamic movements such as cutting, pivoting, jumping, and landing — common actions in cricket.

Research indicates that female athletes are more prone to ACL injuries due to a combination of anatomical, hormonal, and biomechanical factors (Ireland, 2002; Wojtys et al., 2002). Anatomically, women generally have a wider pelvis, resulting in a greater angle at the knee (called the Q angle), which can increase the stress on the ACL. Hormonal fluctuations, particularly involving oestrogen, are thought to affect ligament laxity and strength.  Biomechanically, differences in movement patterns, such as a tendency for women to land from jumps with less knee flexion and greater valgus (inward collapse), also contribute to the higher incidence of ACL injuries.

In cricket, the risk is particularly pronounced in fielding and bowling. Fast bowlers, for instance, generate significant force and torsion through their knees during the delivery stride, increasing the likelihood of ACL injuries at back foot or front foot contact. Fielders are at risk during quick directional changes, dives, and jumps, where these movements can put large stress on the knees.

Strength and conditioning programs focusing on enhancing lower limb strength, neuromuscular control, and proprioception are effective in helping prevent ACL injuries (Hamon & Ireland, 2000). Emphasis on proper landing techniques, agility drills, trunk and glute strengthening, and plyometrics can also yield significant benefits. Effective coaching at an early stage in athletic development, focusing on physical literacy and movement competency, is crucial as the game becomes more intense each year. Additionally, educating athletes and coaches on the importance of prehabilitation and consistent warm-up routines can play a pivotal role in reducing  ACL injury rates in female cricket.

Understanding these factors and implementing targeted prevention strategies are essential to protect female cricketers from ACL injuries, ensuring their longevity and success in the sport.

The Menstrual Cycle

The menstrual cycle in female athletes can significantly influence performance due to hormonal fluctuations that impact various physiological and psychological factors. On average, the menstrual cycle lasts 28 days and generally starts for females around 12 years old, although this can vary between individuals. Research indicates that the phases of the menstrual cycle—menstruation, follicular, ovulatory, and luteal—each present unique challenges and benefits.

During the menstruation phase, some athletes experience discomfort, pain, and reduced energy levels, potentially hindering performance. The follicular phase, characterised by rising oestrogen levels, is often associated with improved mood and increased endurance, which can enhance athletic performance. However, the ovulatory phase, with peak oestrogen levels, may lead to an increased risk of ligament injuries due to changes in ligament laxity. In the luteal phase, higher levels of progesterone can cause fatigue, mood swings, and thermoregulation issues, possibly diminishing performance capacity.

It is worth noting that individual variability is significant, with some athletes reporting minimal impact from their menstrual cycle, while others experience pronounced effects. Understanding these fluctuations allows for better training and competition planning. Personalised approaches, including adjusting training loads and nutritional strategies, can help mitigate negative impacts and optimise performance throughout the menstrual cycle.

Acknowledging and addressing these hormonal influences is crucial for supporting female athletes in achieving their full athletic potential.

Training Recommendations for female cricketers

A large proportion of female-based programs are similar to the training recommendations for their male counterparts, with the same principles applied, but with appropriate exercise selection, volume, and intensity. Movement competency needs to be prioritised first before adding complex training or higher loads to exercises.

Given the higher risks of ACL injuries, as mentioned, some portion of the program should be dedicated to mitigating this risk. This can be achieved through trunk and glute strength exercises, double and single-leg plyometrics, and balance and stability exercises.

Busting Female Training Myths

Myth 1 - Female programmes need to be completely different to male programmes

The majority of female training programs will be similar to male programmes aimed at achieving the same goals. The same principles apply with movement competency needing to be assessed and prioritised before incorporating more complex actions. Considerations should include factors such as movement competency, age, maturation status, position, training aims, time of the season, other sporting commitments, and more.

Myth 2 - Lifting weights will make you bulky

Lifting weights will not necessarily make you bulky. Strength training and lifting weights offer numerous benefits for physical development and performance on the pitch. "Bodybuilding" is one method of weight training, but manipulating exercise selection, volume, and intensity can vary the training outcome. The truth is that putting on a significant amount of muscle requires serious work and consistent training over time. Building muscle and gaining muscular benefits is just one outcome of strength training, alongside improvements in movement competency, neuromuscular function, bone, joint, and tendon strength, posture, balance, stability, and more.