3Sporting analysis Intermittent periods of intense action Running SprintingJumpingWalkingFielding throwingBowlingBattingcatchingGetting off ground
4Quick positional breakdown Batting – explosiveness, dexterity, speed.A faster batter can gain more runs.Bowling – repeated power, flexibility.A fitter bowler will repeat quality time and again with limited physical or mental fatique.Wickett keeper – mobility,agility,power.Fielder – speed, power, agility,Fitter faster fielders recover more balls more of the time and maintain mental focus longer.
5Cricket injuries28.4% to 71.6% of cricketers sustain between 1.61 and 1.91 injuries per season.Most injuries (33.0% to 65.7%) occurred during bowling.Most are first time and reccurent injuries from previous season.Younger players sustain the most, and most severe injuries, keeping them out of the game for up to 21 days.R Stretch 2001
6Key points• Schoolboy cricketers mainly suffer injuries to the back and trunk. • Lower-limb injuries are most common in senior cricketers. • Acute soft-tissue injuries are the most common injuries in cricket. • Bowling accounts for most cricket injuries.R stretch 2001
7Evaluation, fitness tests Maximum muscular power test – Vertical jump or staircase sprint.Anaerobic capacity – 300 yard shuttle testAgility – 20 yard shuttleSpeed – 40 yard sprintFlexibility – sit and reach testAerobic capacity – bleep test
8sessions3 sessions working to cover a variety of athletic qualities, strength and stability, straight line speed and speed agility.The 3 sessions here are disigned so you can test the players at the same time gaining valuable information to plan individual training, and also provide motivation for players to strive to improve.
9Conditioning drillsWarm up and preparation – use this time to develop technique, mobility and flexibility. Mobility complex – circled Work through over head squat, lunge, bear crawls, inch worms, grapplers, pogos, skips. Then move into a game based prep eg frisby, netball, bench ball etc keeps interest, motivation and team cohesion, but also prepares the bodies systems to respond to training.
10Dynamic warm upsGeneral Warm-up / Movement skills (5-15 minutes) – The goal to increase your core temperature by performing basic movement skills. (Example: bodyweight squats, jumping jacks, skipping etc be creative)Ground-based mobility (5-15 minutes) – should be slightly sweating now and muscle nicely warm, go for ground-based mobility drills for 5 even 15 minutes including grapplers, mountain climbers, groiners, planks, shoulder taps, sprint sits etcActivation drills (2-3 minutes) great to wake or excite central nervous system before beginning training especially speed. drills should only last 5-10 seconds, do 2-3 sets for each like low pogo jumps, wide drops, switch hops etc
11Stability focused session Stability circuit- perform repetitions per exercise or until loss of control. Or secs of hold based moves or dynamics like skipping.Rest 30 – 90 secs between stations, reduce rest weekly as stability increases and work capacity rises – but main focus is quality of moves.
12Example Stability circuit Pair or group players up to work through the exercisesBody weight squats – progression overheadMountain climbers (last man to drop)LungesPartner tug of war or band rowsSkipping for 40 secondsShoulder taps for 30 secondsReturn to the start and complete 2 more timesFinish with gameMake competitive once players are confident at all moves eg first team or pair to finish or best scores
13Speed focus session Following dynamic warm up. 10 yard sprints working on sprint technique – making game specific with throws to get scores and aid competitiveness. In small groups, best score 6 rounds.40 yard ball sprint w/throw return, 2 practice runs, 2-3 score rounds.Finish with gameKeep same teams throughout session, which ever team acquires most points is winner.
14Multidirectional speed agility session Following dynamic warm up.20 yard shuttle test – practice runs, followed by 3 timed attempts.Specific 20 yard shuttle drill w/throws – paired, 2 -3 goes per team per direction.3 cone drill – practice runs followed by 3 timed attemptsFinish with game