VELOCITY PHYSIO / FREE RESOURCES
Practical programmes.
A place to start.
Free guides for active people and cricketers, ready to download and use at your own pace.
SHOULDER STRENGTH / 4-WEEK STARTER
Shoulder strength
starter programme
A practical starting plan for adults with gradual-onset shoulder pain during lifting, pressing or overhead activity—including throwing and bowling.
- Four weeks of progressive strength exercises
- Clear sets, repetitions and exercise instructions
- Guidance on adjusting the plan to your symptoms
- Session tracking and advice on when to get help
FREE PDF · 4 PAGES · NO SIGN-UP REQUIRED
General information, not an individual treatment plan. Read the suitability and safety guidance in the programme before starting. If you’re unsure whether it fits your situation, seek advice from a physiotherapist or GP.
FAST BOWLER MOBILITY / PRACTICAL MOVEMENT PLAN
Fast bowler
mobility plan
An optional 8–10 minute flow for comfortable movement through your back, hips, shoulders and ankles. Choose the movements that feel useful alongside your strength training and cricket.
- Seven movement options with clear instructions
- Simple repetitions and stretch durations
- Guidance on adapting the routine to your response
- Advice on using mobility alongside bowling preparation
FREE PDF · 4 PAGES · NO SIGN-UP REQUIRED
General mobility guidance, not an individual treatment plan or a complete bowling warm-up. Read the suitability and safety guidance before starting.
LOW BACK STRENGTH / 4-WEEK STARTER
Low back strength
starter programme
A practical four-week starting plan for adults with gradual-onset low back pain, focused on staying active and rebuilding strength with movements you can adjust to your symptoms.
- Two progressive stages of strength exercises
- Clear sets, repetitions and exercise instructions
- Guidance on adjusting load and monitoring symptoms
- Session tracking and advice on when to get assessed
FREE PDF · 4 PAGES · NO SIGN-UP REQUIRED
General information, not an individual treatment plan. Read the suitability and safety guidance before starting. Adolescent fast bowlers with back pain during bowling should get assessed before using this programme.
KNEE STRENGTH / 4-WEEK STARTER
Knee strength
starter programme
A practical starting plan for adult cricketers with gradual-onset knee pain, building from comfortable loading to single-leg strength and small jumps when ready.
- Two progressive stages of strength and loading exercises
- Clear sets, repetitions and exercise instructions
- Guidance on adjusting load and monitoring symptoms
- Session tracking and advice on returning to cricket
FREE PDF · 4 PAGES · NO SIGN-UP REQUIRED
General information, not an individual treatment plan or clearance for unrestricted cricket. Read the suitability and safety guidance before starting.
Want a plan built around you?
For an individual assessment and advice that fits your injury, training and goals, book an online consultation with Brandon.
Book an online physio appointment