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Tuesday, May 20, 2014

Fitness drill - cricket specific

I've noted that my bowling this year has started off really well and I can only put it down to the fact that since Christmas I've been working on my fitness, stamina, upper body strength, core strength and flexibility. I've been doing a combination of this workout here (Cardio) and this one here (upper body). I've also been either power walking or running for 20 minutes most other nights. None of it religiously, but enough to make a difference. Now the weather is with us and we can get out on the paddock I've adapted what I do and made it even more cricket specific.

Been working on my fitness with Joe over the last week or so. The drill incorporates the kind of approach seen in SAQ cricket. It'll be interesting to hear from the experts that look in on my blog every now and then and comment on regards the worthiness of it?

Equipment & space

Training ball or cricket ball, stumps and optional keepers gloves or catching mit   + open space.


Set the stumps at 22 yards or more. One player acts as the coach whilst resting stands at end (A). The active player starts at end (B). The coach rolls the ball out towards end (B) and the active player runs in and attacks the ball scooping it up (Or long barrier) and throws it back to the coach over the stumps aiming to do so with accuracy.

The active player runs round the coach at (A) heading back to his/her starting end (B) as the active player sets off back to (B) the coach throws a high ball back towards the players end (B) so he has to catch the ball over his/her shoulder. On catching the ball he/she throws it back at the coaches end stumps (A) trying to hit them and then sprints back to (B). Then, runs round the stumps at (B).

Then finally runs back as fast as possible to (A) and the coach throws the ball to the incoming player underarm to catch whilst on the move and the throws down the stumps whilst running towards them.

Both players swap roles and repeat ad infinitum for either 20 minutes or until they can't run any more!

The theory is that the rest period whilst being the coach reflects the period when the body rests momentarily before having to set off again running at full pelt as in a batting situation. The 20 minutes gives you an aerobic work-out, the turning, stopping, accelerating all reflect movement in cricket. The catching and moving pick-ups reflect fielding skills. All in all I reckon that's a lot better than running or walking for 20 minutes which is boring as far as I'm concerned.
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