Heather Knight's secrets of power hitting

SIMON HUGHES: Heather Knight has become one of the foremost hitters in the women’s game, with a strike-rate in T20 of 109

Heather Knight began as a specialist long-form batter. She made a superb seven-hour hundred in an Ashes Test in 2013. For a long time she was relatively ineffective in one-day cricket.

Now, having worked intensely hard on her power and her technique she is one of the foremost hitters in the women’s game, with a strike-rate in T20 of 109.

In this sequence of videos she reveals the techniques that have made her one of the most consistent limited-overs players in the world, who last summer struck a 62-ball 97 including five sixes in a Kia Super League game for Western Storm.  

There are some simple drills that anyone can use in nets, sports hall or even a back garden to enhance their power.

Technically, one of the keys to power hitting is the ‘hip drive.’ Knight demonstrates how to use the power in the hips to hit the ball further, emphasising the importance of clearing the front leg as a prelude to a big hit over the leg side, but making sure not to open yourself up too much.  

"Too open and you’ve lost your weight transfer, but if you’re position is too closed, you’re not going to access the most powerful position."

Ideally you want to clear the front leg slightly but have the front toe pointing down the wicket or even slightly towards mid off then "extend your hands through along with the back hip." The power comes from the legs and the weight transfer into the shot as much as the arms.  

Knight demonstrates three easy steps to improving your hitting range and consistency. First practise the basic swing with two bats. Its a good way to speed up and streamline your bat swing and strengthen your core. 

Second make a bungee out of a resistance band and attach it round the batter’s waist. "The restriction of the band helps you work your legs and glutes and generate more power," Knight says. Maintaining stability and balance through the shot is vital.

Thirdly practise your hitting with a 1kg medicine ball. "It really tests the stability of your body position and also ensures you keep the bat face going through the shot," Knight adds. "If you don’t connect with the full face, the heavier ball slices off. It makes sure the bat doesn’t skew in your hand."

Follow those drills and you’ll soon convert those thick inside edges to deep square leg for a single into clean hits over the fence at deep mid wicket.

Heather Knight is an ambassador for Vitality Health Insurance, Life Insurance and Investments, inspiring healthy and active lifestyles. Find out more at vitality.co.uk