The 4 Keys To Cricket Training

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The 4 Keys To Cricket Training

The 4 Keys to Cricket Training


When it comes to preparation for cricket most people are pretty comfortable in their level of understanding as to what is required to help them improve their game in areas of skill development & general levels of fitness. This traditionally involves a couple of net session for practice and the odd long run during the week, pretty straight forward really. But for those of you who are wanting to get a bit more serious about your physical preparation this summer, here are 4 areas to focus on in order to get the most out of your game.


  1. Get hydrated – dehydration not only reduces you ability to sustain high levels of activity, but severely impacts your reaction time, decision making and concentration levels. Consuming fluid just before you start is too late, focus on getting hydrated in the 24-48 hrs prior to having to compete.


Putting into practice: Make sure you consume fluids with high sodium content try and aim for an average of between 200-300mls per 15 mins during play.


  1. Skill based conditioning – Everyone has to field in cricket , so theres no better way to get bang for your buck than by spending a bit longer on your fielding sessions during the week in an attempt to not only improve your skill but to work on aspects of your conditioning.


Putting into practice: Aim for 2 sessions per week, here are some ideas below.



Warm up

Work set

Session 1 –

Speed and acceleration.

15m x 5 @ 90% – falling start.

20m x 4 @ 95% – lateral step.

25m X 3 @ 100% – on signal.


Skill based conditioning: 40 mins fielding.

  1. 10 mins throwing/ run out drills.

  2. 30 mins high intensity modified game e.g. fielding soccer.

Session 2 –

Repeat Speed.

Run of 2 on 30 second repeat.

Aim for 7-8 seconds per rep.

Light 4 mins

Moderate 6 mins.

Heavy 8 mins.

Skill based conditioning: 40 mins fielding.

  1. 10 mins infield catches.

  2. 10 mins ground fielding inner circle.

  3. 10 mins outfield catches.

  4. 10 mins ground fielding boundary.


  1. Strength & Stability – Due the nature of their activities the position of fast bowlers and wicket keepers need appropriate levels of strength and stability. Keep in mind that the type of strength and stability required to improve performance is very specific; your strength training should focus on high levels of lower body strength combined with high speed upper body training. One last word of warning for budding fast bowlers, do not attempt heavy strength and power sessions in the 48 hrs prior to having to bowl in competition matches


Putting into practice; aim for 2 sessions per week, here are some guidelines below.


If you are under 18 years of age or have never performed any resistance training you need to follow the novice exercises


If you have had over 2 years experience with resistance training you can follow the intermediate exercises


If you have had over 2 years experience with resistance training programs with guidance from a qualified strength & conditioning specialist then you can follow the advanced exercises.



Novice

Exercises

Week 1

Week 2

Week 3

Week 4

Body Squat

2 x 10

3 x 10

3 x 12

2 x 12

Good morning

2 x 10

3 x 10

3 x 12

2 x 12

M/B Bench (3 kg)

3 x 6

3 x 8

4 x 8

3 x 8

Supine pull up (speed)

3 x 5

3 x 6

3 x 7

2 x 8


Intermediate

Exercises

Week 1

Week 2

Week 3

Week 4

Single leg Squat

3 x 6

3 x 8

4 x 6

2 x 8

Single leg dead lift

3 x 6

3 x 6

4 x 6

2 x 8

Clap push up

3 x 4

4 x 4

4 x 5

2 x 5

Catch grip chin

3 x 4

4 x 4

4 x 5

2 x 5


Advanced

Exercises

Week 1

Week 2

Week 3

Week 4

Barbell Front Squat

4 x 4

5 x 3

5 x 4

2 x 4

Hang Clean

3 x 3

4 x 3

5 x 3

2 x 3

Plate drop Push up

4 x 6

5 x 4

5 x 5

2 x 4

Switch grip chin

4 x 6

5 x 4

5 x 5

2 x 4


Stability exercises

Batters

Bowlers

Keepers

Wood chop

3 x 8 each side

Bar Rip Kneeling

4 x 8

M/B Lateral Wall throw

3 x 10

M/B Sling

3 x 10

Plate sweep

4 x 6 each side

M/B V-sit catch

3 x 12


  1. Recovery – Often over looked is the importance of adequate recovery not only post match but post training session as well. It is especially important for those of you competing in multiday formats or junior carnivals where you are required to back up the following day.


Putting into practice:
Take the 3 step approach to make sure you hit the ground running the following day.


  1. Rehydrate & Replenish

Consume energy rich fluids and food sources containing protein in the 5-10 minutes post activity.

  1. Stretch

Whilst you are still warm take the time to perform 10 mins of static stretches with 30-60s holds.

  1. Hydrotherapies

Fancy word for exposing the body to cold water.

Try having a shower of contrasting hot and cold water for 1 minute at a time for a combined total of 8-10 minutes.

Want to get really serious, try a bath or wheelie bin containing ice set at 12-16 degrees for 8-10 minutes.



Stuart Karppinen

Stuart is the Physical Performance Manager at Bangladesh Cricket and the former National Team Strength & Conditioning Coach for Cricket Australia.


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