Cricket Training

HAND EYE DRILLS

Practice makes perfect, hence getting together as a team and working in the nets, simple throwing and catching drills will help the Neuro-muscular system. These should be practiced at all training sessions, but most importantly, prior to stepping on to the playing field.

Just like your car, if its not warmed up, it won't work to its optimum level, in cricket, that means you just dropped an easy catch, or going back to join your team in the club house.

Fielders throw the ball to each other, especially the slips, bats man should not sit around waiting to go on, the next 2 or 3 bats man in, should be stretching, warming up, and being bowled at - Rest is Rust.

FOOT DRILLS

Foot drills are used to gain speed in footwork, lay out a rope ladder, or chalk out an area with approximately 15 inch squares. Combining ladders so that you go both forward and sideway's, will give you rapid results. The numbers indicate the order to run in.

1

2

3

4

5

6

Single leg run aim to run on the ball of your foot, without catching the rope or chalk lines. = Left foot     = Right foot

1 2

3 4

5 6

7 8

9 10

11 12

Double leg run Aim to run at speed through the rope ladder, pumping with your arms. = Left foot    = Right foot

1     2

3     4

5     6

7     8

9     10

11   12

Double side step Run through the ladder in a sideways direction, with either double or single leg. = Left foot    = Right Foot

		6		12		18
2 1	4 5	8 7	10 11	14 13	16 17	Ickey Shuffle As with the double run, but this time every third step comes outside the rope. = Left foot    = Right foot
	3		9		15

1

2

3

4

5

6

Cross over's Side step through the rope, taking your leading leg both in front and then behind the trailing leg.  = Left foot    = Right foot

By performing these drills in both directions, you will soon realize that you are better on one side than the other. Aim to work on your weaker side for greater improvements in your game.

STRENGTH WORK

The following strength training exercises can be worked after you have performed your CV aerobic workout, or on completely different days, totally depending on how much time you have to perform your fitness training. Remember never work muscles when they are tired or sore, as this will lead to injury and negative results.

Where is states a rate of 2 - 0 - 2, this simply means that your lifting the weight up for a count of 2 seconds, having no rest at the final part of the movement, then lowering the weight for a count of 2 seconds. Your aim is to establish good lifting technique, whilst having a fixed body position (strong core muscle development) similar to that required whilst batting.

The next page focuses on upper body workouts as well as a work sheet :