In this episode of The Cricket Matters Podcast, we dive into a topic that’s often ignored once the season begins—in-season strength training. We get it—game days, practice, and recovery all take time, but we’re here to show you why skipping the gym could be the biggest mistake you make this season.

You’ll Learn:

• Why In-Season Strength Training Matters: Skipping the gym during the season can lead to performance drops, injuries, and unwanted weight gain. We explain how continuing to train—even at reduced intensity—keeps you game-ready.
• How to Train Without Overtraining: In-season workouts should be lower in volume but still explosive and intentional. We talk through how to adjust your routine without burning out.
• Avoiding the Off-Season Reset: Losing strength mid-season means wasting the off-season rebuilding what you already had. Learn how to maintain muscle mass so you can use the off-season to get ahead, not catch up.
• Simple Training Strategies That Work: You don’t need hours in the gym—30-minute full-body sessions with smart movements like kettlebell swings and Turkish getups are enough. We break it down for you.

Key Takeaways:

• Consistency is king—even during the season. Athletes who train consistently throughout the season stay stronger, healthier, and more explosive.
• Reduced volume doesn’t mean reduced results. Strategic, focused workouts with lighter loads still maintain strength and prevent decline.
• Weight gain affects performance more than you think. Carrying even a few extra kilos can slow you down, increase injury risk, and hurt match-day results.
• Game fuel can be a trap. Treats like sweets and post-game beers are fine in moderation—but they must be balanced with continued training.
• The season is just getting started. Don’t back off now—this is when your strength work matters most to carry you through the months ahead.

Quotes:

“In-season is the time to maintain the strength you’ve gained.”

“The more unathletic you become, the more it impacts your performance.”

“Thirty minutes, full-body, in and out—that’s all it takes.”

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

We’ve seen more and more cricketers dealing with crippling back spasms lately, so we knew it was time to dive deep into the real reasons behind them. In this episode, we’re unpacking the mechanics of back spasms, why they’re not always about your back, and what you can do to fix them fast. From personal stories to professional insights, we’ve got the game plan you need.

You’ll Learn:

• How dysfunction in the lateral subsystem—especially the opposite side glutes and adductors—can trigger spasms. The pain might show up in your back, but the root problem is often elsewhere.
• How repetitive movements in cricket, especially fast bowling, put strain on specific muscle chains. You’ll understand why even simple actions like putting on socks can cause a spasm.
• Practical first steps to reduce threat levels and begin moving again. From floor-based resets to crawling, you’ll learn what helps your nervous system calm down.
• The step-by-step rehab protocol James used to recover in one week. It’s about more than massage—activation of neglected muscles is just as crucial.

Key Takeaways:

• Pain isn’t always where the problem is: Back spasms can be symptoms of deeper dysfunction in the lateral subsystem. The real culprit is often weak or inactive glutes and adductors on the opposite side of the spasm.
• Back spasms are protective mechanisms: The body locks down to protect itself when it senses instability. Resetting this response starts with reducing the “threat level” by getting closer to the floor and initiating small movements.
• Massage and dry needling work—but they’re not enough alone: Manual therapy provides immediate relief, but without activating weak muscles, the spasm cycle can return. Long-term relief requires integration.
• Movement is medicine, but the right movement: Crawling, bird-dogs, clamshells, and glute bridges are powerful tools when applied correctly. It’s not just about doing exercises—it’s about restoring balance in the system.
• Performance suffers when your lateral subsystem is off: Persistent issues like hip, groin, knee, or ankle pain—and even poor rotation—can all trace back to the same dysfunctional chain.

Quotes:

“You have to release and then activate—do one without the other and the problem will return.”

“When you go into spasm, reduce the threat level. Get your head closer to the floor and start moving.”

“If you’re not willing to spend a few days fixing it now, be ready to suffer with it for months.”

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode, we dig into a topic that’s often overlooked but absolutely essential for in-season performance: protein. We share our own routines and discuss how proper protein intake can make or break your recovery, energy levels, and injury risk throughout the cricket season.

You’ll Learn:

• How protein supports muscle retention, recovery, and overall performance—especially when gym time decreases and game time increases.
• The science-backed formula for determining your daily protein intake based on your body weight and activity level.
• Most players think they’re getting enough protein—but we explain why they’re usually far off and how to fix it.
• How to spot quality protein sources, including options for meat-eaters and vegetarians, plus why “cheap” protein powders could be sabotaging your performance.

Key Takeaways:

• Prioritizing protein curbs hunger and reduces the temptation to grab sugary snacks or energy drinks during long cricket matches.
• During the season, training volume often drops—protein becomes your insurance policy to maintain strength and mass.
• A simple formula of 2g of protein per kg of bodyweight is the sweet spot for most cricketers aiming for performance and recovery.
• Not all protein is created equal. Opt for whole food sources and reputable protein supplements to get the most bang for your buck.
• If calorie tracking isn’t your thing, aim for five palm-sized servings of protein daily to stay on track.

Quotes:

“Cricketers put on weight in-season because they’re not eating to stay full—they’re eating to feel better.”

“If you’re in a deficit or injured, your protein needs go up, not down.”

“High-quality protein isn’t cheap, but it pays off in how you feel and perform.”

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode of Cricket Matters, we dive into one of the most crucial—and often overlooked—aspects of the game: the mental side of batting. We share the proven six-step mental routine that can help cricketers of all levels improve focus, confidence, and performance at the crease.

You’ll Learn:

• Why mindset separates good players from great ones
  We explore how elite athletes—from cricketers to basketball legends—use mental clarity to gain a competitive edge and perform under pressure.
• How to control nerves and emotions before batting
  Understand the physiological and psychological responses to pressure and how to manage them with intentional actions.
• A breakdown of the two-phase batting mindset routine
  Learn the specifics of the Recover and Refocus phases, including actionable steps like Reset, Reflect, Relax, and Plan, Set, Cue.
• The importance of building personal pre-ball rituals
  Discover how professional athletes develop repeatable routines to stay calm and consistent between deliveries.

Key Takeaways:

• Mental clarity can make or break your innings.
  Losing focus for even a single ball can end your time at the crease, making mindset just as vital as technique.
• The "Recover" phase helps you move on from the previous ball.
  Reset, Reflect, and Relax are designed to process the last delivery and emotionally reset for the next.
• The "Refocus" phase prepares you for what’s next.
  Planning your intent, setting your stance, and using a personal cue helps eliminate distractions and build consistency.
• Personal rituals act as performance anchors.
  Repeating the same physical and mental actions before each ball helps eliminate nervous energy and fosters confidence.
• This mental routine is rooted in research, not guesswork.
  The six steps are supported by psychology and sport science, with parallels in disciplines like baseball, tennis, and basketball.

Quotes:

"The thing that separates the best players from the good players is what goes on between the ears."

"If you can’t learn to switch off, you’ll fatigue—and not just physically, but mentally."

"Top professionals have the same routine ball after ball—it’s what allows them to perform under pressure."

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode of Cricket Matters, we get personal. We share firsthand experiences of how physical pain can quietly creep into your technique and sabotage your game without you even noticing. From bruised wrists to locked-up hips, we dive into why ignoring pain is never the answer.

You’ll Learn:

• The subtle ways pain changes your technique: Even a minor wrist injury can shift your grip, leading to poor bat control and unintended shots. Pain doesn't just hurt—it rewires your mechanics.
• Why playing through pain is a long-term risk: Masking discomfort may get you through one match, but it can lead to compensation patterns that permanently alter your technique.
• The importance of proper assessment and treatment: Seeing a physio or sports therapist early can prevent small issues from becoming chronic. DIY fixes aren't always the answer.
• How grip strength can reveal underlying issues: James shares how a simple kettlebell test helped him measure his grip capacity—and discover he wasn’t as recovered as he thought.

Key Takeaways:

• Pain changes how your body moves—often without you knowing it. Your technique suffers silently, and over time, it can become your new normal.
• A minor injury in your hand can derail your batting technique. Something as simple as grip strength being off can lead to mistimed shots and reduced performance.
• Don’t rely on internet fixes—see a professional. Medical advice tailored to your body is always more effective than general YouTube routines.
• Athletes often ignore pain until it disrupts performance. Being proactive is crucial; regular assessments and mobility work should be part of your routine.
• Pain is usually a symptom, not the cause. Dig deeper into movement patterns, posture, and daily habits to find and address the root issue.

Quotes:

“Pain affects everything in your day-to-day life—but especially your performance on game day.”

“Grip strength doesn't lie—if you can't hold a kettlebell, something's wrong.”

“If you're moving like you're wearing concrete boots, it's time to take care of your body.”

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode, we dive into one of the most commonly repeated — yet misunderstood — pieces of batting advice: “Watch the ball.” We explore what that really means and how cricketers can improve their ability to see and track the ball more effectively through techniques borrowed from baseball and other sports.

You’ll Learn:

• Why just telling batters to “watch the ball” isn't enough, and learn what elite players actually do when they're watching it. You'll hear why many dismissals happen because players lose sight of the ball at a crucial moment.
• How shifting between a soft focus on the bowler’s body and a hard focus on the ball’s release point helps players track the ball better. These techniques, rooted in baseball, can transform how cricketers perceive and react.
• How keeping your head still improves both depth and speed judgment.
• How to improve your ball-tracking ability beyond match play — including apps, drills, and slow-motion practice. It’s not just about reflexes; it’s about awareness and training your visual muscles.

Key Takeaways:

• Soft and hard focus work together
  Soft focus helps you gather general information about the bowler's body and movement, while hard focus allows you to zero in on the release point. Switching between the two is a skill that can be practiced and developed.
• Not all bowlers are the same
  Facing bowlers with slingy or sidearm actions makes ball-tracking much harder. This is where a flexible visual strategy becomes essential.
• Stillness improves visual clarity
  A still head allows you to better judge line, length, and speed — it’s not just about technique, but perception too. A moving head can distort how fast the ball appears to be coming at you.
• Vision training is crucial
  Like any other physical skill, your eyes and focus can be trained. From net practice with slow-motion to using baseball-inspired vision apps, there are many ways to develop this edge.

Quotes:

“Soft focus is the wide gaze on the bowler; hard focus is locking in on the release point.”

“Not all bowlers present the ball cleanly. Some you lose it before you even pick it up.”

“Your eyes are muscles — they can and should be trained.”

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

We had the pleasure of sitting down with Luis Mesquita—physiotherapist, S&C coach, and co-founder of The Peak training facility—whose deep dive into eccentric strength and deceleration performance truly stopped us in our tracks. In this episode, we explore the science behind "putting on the brakes" and why it might just be the performance edge cricketers are missing.

You’ll Learn:

• How deceleration and eccentric strength affect everything from sprinting to bowling, and why the best athletes have the best “brakes.”
• Training methods to develop force quickly without overwhelming athletes—critical for fast bowlers and injury prevention.
• How excess fat and poor fueling sabotage athletic performance, even among elite athletes.
• Why eccentric work in the gym complements—but never replaces—sports-specific training on the pitch.

Key Takeaways:

• Eccentric strength is foundational for elite movement: Athletes who can absorb force quickly—like triple jumpers—perform better and stay healthier, especially in high-impact sports like cricket.
• Jump tests reveal hidden weaknesses: Many cricketers underperform in basic tests like the broad jump, indicating poor force production and transfer—issues that limit bowling speed and power.
• Different athletes need different strength strategies: Not everyone benefits from max strength gains. Elastic, reactive athletes often thrive with speed and plyometric work over heavy lifts.
• Body composition is a performance multiplier: Lean athletes not only move better—they recover faster. Poor body comp often signals deeper issues in professionalism and mindset.
• High-quality reps beat high-volume grinds: Intensity trumps volume when developing speed and reactive strength. Fewer, sharper reps with maximal focus deliver better results than “junk volume.”

Quotes:

“You don’t absorb force—you produce force to break.”

“Better athletes make better cricketers.”

“Technique and physical capacity can’t live without each other.”

Find Luís on:

• Instagram: @luismmesquita

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com

In this episode of the Cricket Matters podcast, we dive into one of the most overlooked but game-changing elements of batting—your sprint times between the wickets. We’re building on last week’s sprinting episode and getting laser-focused on the exact times you need to hit to become an elite-level runner between the wickets.

You’ll Learn:

• The ideal timings for singles, twos, and threes—critical benchmarks for every aspiring cricketer.
• Why training in both kit and no-kit setups gives a more accurate picture of your game-readiness and sprint performance.
• How professional athletes use exact sprint data to inform their decisions and improve their performance.
• The importance of proper turning techniques and sprinting mechanics for maximizing speed and minimizing lost time.

Key Takeaways:

• Know Your Numbers
  Elite cricketers know how fast they can run a single (around 3.1–3.5s), a two (7.1–7.3s), and a three (10.6–10.7s). Knowing your exact times gives you a tactical edge on the pitch.
• Train in and out of Kit
  Practicing both with and without cricket gear ensures better sprint mechanics and real-game preparedness. Your form changes when wearing full kit, so both environments are vital.
• Turning Can Make or Break a Run
  Efficient turns, especially off your strong side, can significantly cut down your total time. Bad turns equal lost runs.
• Sprint Mechanics Are Foundational
  Good sprinting form—strong arms, posture, and leg drive—transfers directly into faster in-game performance. Poor mechanics slow you down, especially under pressure.
• Women’s Sprint Data Is Catching Up
  While research is sparse, the team provides estimated benchmarks for female cricketers to work towards based on comparative sports science data.

Quotes:

“The best cricketers know how fast they can run a single, a two, and a three.”

“If you don't know your times, you're just guessing—and guessing won't win you matches.”

“Train like a sprinter, even in your pads. Mechanics matter.”

Find James on:

• Instagram: @jamesbreese
• Twitter: @_jamesbreese

To learn more about Cricket Matters and download your FREE copy of The High-Performance Handbook, please visit www.cricketmatters.com