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Important Cricket Fitness
Aerobic fitness base :
- Better recovery between efforts
- Biological endurance of cricket
- Muscular endurance : Repeating many muscular movements
- Strength : Ability to produce force
- Speed : Ability to move quickly
- Power :Strength x Speed
- Flexibility and Stability : Supple and supportive muscles
Order of Training
Build a “strong base” – off season:
Good aerobic endurance
- Health & Fitness
- Weight management
- Provides good biological base to train other capacities
Good general strength base
- Strength needed to develop power
- General muscle development
- Weight management
- Optimum strength not absolute maximum
Introduce higher speed work – end off-season to pre-season :
- Cricket events are high speed
- Convert strength to power
- Maintain aerobic & strength base
- Skill work takes precedence as season approaches
Make FITNESS training cricket specific – pre-season :
- Design cricket skill drills with fitness component
- Developing cricketers that are fit means they are strong, have endurance, are flexible, powerful and flexible
- Ready to go for season
In Season – Skill predominates but maintain fitness components :
- Strength 1 x week
- Aerobic-Speed 1 x week
- Core & Flexibility 3-12 x week
- Rest is playing, skill work, recovery & rest
In Season – Skill predominates but maintain fitness components :
- Calisthenics – strength & muscle endurance Push-ups, pull-ups, swiss ball, lunges, squats
- Flexibility - Lower back, hamstrings, hip flexors, chest
- Specific Apparatus - Shoulder complex – thera-bands - Power – medicine balls
- Swimming pools, hills, mountains, bikes
Must not forget INDIVIDUALITY & REST
Athletes cope and respond differently
Athletes need rest
- Allows body to adapt to training stress
- Immune system & health
Tell tale signs of not coping
- Resting Heart Rate
- Motivation
- Irritability
- Cold symptoms – run down
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RECOVERY
The effectiveness of training is often determined by how quickly a player can bounce back, or recover before the next training stress is applied or before the next innings or game.
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Training makes you tired
- Feeling tired from training is OK
- Feeling tired all the time is NOT good
- Your body is telling you something is wrong
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Active Rest
- Lighter workloads at end of session
- Stretching after each workload / session
- Lighter sessions within each week
- At least one day off
- Light weeks within each month
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Nutrition
- Fluid – not just water
- Electrolytes in drinks
- Carbohydrates (especially in the first 20 - 60 minutes)
- Protein before,during and after weights
- Balanced diet
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