A Strange Game

What happened when a team of men with one leg played a team of men with one arm - http://pulse.me/s/3y5su

The Minimalist Guide to Strength Training for Runners

The Minimalist Guide to Strength Training for Runners

Lots of Running and Agility Drills demonstrated

With the holidays on us, I thought I would put this video up as it includes lots of demonstrations of many different agility drills and running drills that you can use to work at your agility and your running style on your own.
Enjoy!

Front Foot Defence Demonstration

Very basic demonstration - but being confident and competant performing this shot is the basis of all driving. This is the shot that MUST be mastered at the very beginning of a players career and then practiced continually throughout your playing days!
Enjoy!

Front Foot Defence - Animated Demonstration

Watch "Front Foot Defence.wmv" on YouTube
Trying a new delivery system from my mobile!
Enjoy!
JH

Activate Cricket Coaching Program

How to Play Backfoot Shots

The Corridor! For Right Arm Fast Bowlers

Speed Training Program - Have a look!

Almost any sport can benefit from a combination of speed and endurance. Most athletes spend the bulk of their training time focused on endurance, but speed training is a great way to kick your performance up a notch.

Sprint and speed training drills should be used only after a general level of fitness has been achieved. Your current fitness level should allow you to run steadily for 20-30 minutes at a time and you should have a 3 month base of consistent athletic activity prior to adding speed drills.

Speed drills, like this one, can be part of an interval training regimen, and should be performed no more than twice a week with at least two recovery days between workouts.

Sample Speed Training Routine

Start with a Thorough Warm Up
Jog 10 minutes at an easy slow pace followed by some simple range of motion stretches for your shoulders, hips, ankles, neck, trunk and head. Move slowly and breathe deeply.

Maintain Proper Form 
Good form means maintaining proper posture while focusing on how you move not just how fast you move. To ensure proper form, you should not be fatigued when you start drills. Form is the first thing to suffer when you are tired. Drills should be done wearing trainers and not spikes.

·        Avoid bending forward at the waist

·        Push from the balls of your feet (not the toes)

·        Focused your vision to the end of the course

·        Keep smooth forward/backward arm swimgs (not across the body)

·        Hands pump from shoulder height to hips (men) and from chest height to hips (women)

·        Elbows at 90 degrees at all times

·        Maintain relaxed arms, shoulders, and hands

·        Avoid head bobbing or twisting

·        Keep momentum forward and not side to side.

20 Meter Drills
Perform the following drills 2-3 times each session.

·        High-step walking: (lifting knees up to hip level)

·        High-step jogging: (lifting knees up to hip level)

·        Skipping

·        Crossovers: (Jog sideways while crossing right leg over left leg, then left over right leg)

·        Heel kicks: (while jogging kick heels to buttocks with each step)

·        Ladder drills: one foot contact per square

·        Plyometrics: single leg hopping, bounding, bunny hops, tuck jumps, jumping obstacles.

30 Meter Drills
Perform the following drills 2-3 times each session.

·        Double leg hops (jump forward over cones or another marker)

·        Zig Zag hops (jump forward in a zig zag pattern)

·        One Leg lateral bounding (jump sideways one leg, then the other)

Speed Drills:

·        5 reps / 10 meters /100 percent effort (full out from a 4 point start) walk back. Take a 5 minute rest break between each set.

·        5 reps / 20 meters /100 percent effort (full out from a 3 point start).

·        5 reps / 40 meters /100 percent effort (full out from a 3 point start).

·        2-3 reps of flying 30 meter sprints at 100 percent for acceleration (built up over 20 meters and at max for 30 meters).

Cool Down 
Jog for 10 minutes at a slow, steady pace and finish with gentle whole body stretching.

Suggested Reading

·        More Runnning Workouts

·        Sample Workouts

·        The Principles of Sport Conditioning

Elsewhere on the Web

·        Sprint Technique Warm Up Drills

·        Speed Development Sprint Drills

·        Run Fast: How to Beat Your Best Time Every Time

Related Books

·        101 Agility Drills

·        Speed Training for Tennis

·        Training for Speed, Agility, and Quickness

Related Articles

·        Basketball Drills for Girls - These Basketball Drills Can Help Prevent Inju...

·        Squash Volley - The Squash Volley Drill Starts With an Easy Forward Toss

·        Army Basic Training (Page 3)

·        Beginner/Intermediate 1 Hour Table Tennis Training Program - Table Tennis T...

Adding Speed Work - Running

To read original Article go to:

http://sportsmedicine.about.com/od/runningworkouts/a/speeddrills.htm

9 Tips to Squeeze Exercise Into a Tight Schedule « Scott H Young

9 Tips to Squeeze Exercise Into a Tight Schedule « Scott H Young:

'via Blog this'

Shane Warne Masterclass

This is the best short video available outlining the basics of legspin bowling. Explanation is clear and easy to understand and the demonstrations are terrific! All the basics are covered - if you want to bowl legspin - or you want to help someone who bowls legspin - watch this video and do what warnie says!

Awesome Action - and Results. Michael Holding 1975

A great clip demonstrating how an efficient and athletic runup can make it easy to transfer your effort into your action and get all your energy going down the wicket and through the batsman! Apart from the magnificent running style (Mikey was a national 400m runner!) watch his delivery stride and the drive through he gets with his right knees and hip as he delivers the ball - right at his target!
Just beautiful - unless you are facing it!
Did I mention the time I scored 56 openning up against Mikey?...? Some other time maybe!...?

High Knees Drill for Improved Running Form

Another running drill with a good explanation and demonstration. Listen and watch. Then practice practice PRACTICE!
These drills all link in to the longer bowling drill with run throughs that I blogged late last month.

Paw Backs - A Running Form Drill

I really feel that improving running form is one of the most effective ways of increasing the efficiency of and faster bowler! All cricketers can reduce the amount of energy they waste running inefficiently but bowlers particularly can gain a huge advantage over other fast bowlers in terms of how well they bowl and for how long they can sustain an effort!
This drill is very good for practicing and improving how the runner uses the hips and legs when running at pace. Listen to the explanation.

Great Morning Stretching Routine

Another stretching routine. Every routine is useful and achieves approximately the same goal - muscular strength and flexibility. Variety in training routines also keeps training fresh and easier to complete day in and day out. Just giving you options guys!

Swiss Ball Stability/Strengthening Exercises

This is a great routine for core strength and flexibility as well as balance and variety when training.
Enjoy! You can substitute this routine for one of your regular core strength sessions to keep things interesting.

Introduction to Running Drills - How to Run Faster!

This guy sounds like he has been listening to me talk for years! He uses quite a few of the same phrases I like to use when I am trying to teach young cricketers how to run. It is such an important TECHNICAL skill, yet so many bowlers overlook it!

This is a great basic introduction to sprint training. Try it out and apply it when you are running in to bowl!

 

 

Bowlers! - You have to have a plan!

Thought I might write down a few thoughts regarding some basic guidelines for bowlers who are starting to think about developing bowling plans.

Firstly, bowlers should always remember: YOU START THE PROCESS! this means, while a batsman may arrive at the crease with a plan, and he may even have some idea about what he is going to try to do to you as you are running in, he must ultimately RESPOND to the delivery you produce. This knowledge should encourage you to select each ball carefully but with confidence.
Every bowlers plan should be built around your stock ball - I think the best definition of the stock ball is "The ball you are most confident in bowling with control in a pressure situation". Whatever your stock ball is, you should be trying to bowl it about 80% of the time - in other words in a 4 over (24 ball) spell, you should bowl your stock ball around 20 times! This should allow your skipper to set a supportive field and your variations to create surprise.

That does not mean your stock ball will land in the same spot at the same speed 20 times in 4 overs! We are all human and therefore if you try and bowl your stock ball 20 times in the same spot, you will produce some natural variation. This means if you try and produce identical stock balls they will all come down at a slightly different pace, from a slightly different release point. Remember - the batsman has to respond to every variation - big or small... intended or unintentional. It is often the suble, unintended variation that produces the false shot!

The bowler must always be monitoring the type of shots the batsman is playing. When deciding what variation he will use, the bowler should select a delivery that will most likely inconvenience the batsman given how he has been batting up to that point. Once selected, the bowler should think about the technique required to deliver that particular ball. Then he should IMAGINE the best possible result for the deliver....relax and then run in and bowl.

Stay relaxed and remember that even if you get it wrong you may get a good result and you get to try again!

If you know a batsman and have planned a strategy to implement against him, be patient enough to give the plan a chance to work! Often a players perceived strength is his actual weakness - you may have to be willing to give him a few runs bowling a particular line and length to eventually get the edge that turns the game!

Make sure your skipper knows what you are trying to do so he can support you with an appropriate field. It is often the case that - whatever the plan - if EVERYONE is working towards its success, it will succeed! Further to this, always try and work in with the guy bowling at the other end. If pressure is being exerted at both ends and the plan is co-ordinated, success is also more likely.

AND WHATEVER THE PLAN, IT WILL ONLY WORK IF THE BOWLER HAS THE CONTROL TO PUT THE BALL IN THE RIGHT PLACE AT THE RIGHT TIME! SO WORK AT YOUR CONTROL AT EVERY OPPORTUNITY!

Control comes from making the same shape every time. You can only do this if you are strong and confident. This comes from PRACTICE!!!

New Fast Bowlers Drill - Working on Acceleration in Run Up

Just starting to use this drill with the players who have done enough strength and conditioning work to keep good form throughout the drill.
In the demonstration Stephen is doing 2 reps of each drill, In the actual activity, the athlete should do a set of 6 reps on each drill - ie. Set 1 - Ankling to first cone (10m) then transfer to High Knees to second cone (15m) then around bottom cone, collect ball and transfer onto runup. Gradual acceleration to first cone then acceleration to maximum pace at delivery. Follow through to complete first Rep.
Possible Sets are as follows:

1. Ankling to High Knees
2. Jog to High Knees
3. Jog to Bound
4. Alternate High Knees to High Knees

Each set takes about 70-90 seconds to complete but it is physically challenging so rest for 2-3minutes between sets.

Tip - Always have a target for the bowler to aim at in the delivery so he has a point to run to throughout his runup. Coaches - Encourage your player throughout the drill as it is TOUGH!!
Enjoy!

Speed and Agility Drill 2 - Great Clip!

This is a GREAT clip! No fancy shoes or tracksuits...no flash training field....just some cones, some committed trainers trying to get better and a MANIC coach screaming at them! LOVE IT! WILL SOMEBODY PLEASE FIX HIS CONE?!!!!



Agility Ladder Drills - For after Warm-Up

Try some of these after you've warmed up and done your basics. Always good to have some new drills to work at to keep things fresh!

Static v Dynamic Stretching - When to Use Each

Static stretching exercises, in which you're not moving around at all but are simply elongating a particular muscle or group of muscles, do have a place in your training program, but their value and proper usage are often misunderstood.

It's probably best to place your static stretches at the end of your workout as part of the cool-down, not at the beginning of a training session. Static exercises help bring your body back toward a state of rest and recovery and allow you to relax and lengthen the muscles that you have put under stress during your workout.

Placing static stretches at the beginning of a training session, on the other hand, tends to interrupt the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow.

Improve your workouts – and your competitive efforts

Dynamic Mobility exercises warm you up, stretch you out and keep you moving as you make the transition from resting to highenergy activity. You'll feel a sense of warmth and relaxation in your muscles – and perspire lightly by the end of your five- to seven-minute warm-up period.
Dynamic Mobility exercises work on joints from your neck to your toes - and if you're wondering why you should attempt to expand the mobility of your neck and shoulders when the 'prime movers' during your workout are probably your legs, wonder no more.

Your whole body functions as a unit - a 'chain' of interrelated parts. For example, if your shoulders are stiff, you won't have a quick, fluid arm swing when you are running. If you don't have proper arm swing, your legs will slow down and so will your performance.

Mobility training should be carried out before every workout. It has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions. Best of all, you'll also notice an appreciable improvement in your workouts – and your competitive efforts!

Pre Season Training

There are a number of elements that anyone intending to play grade cricket should be addressing in the pre-season period. Some are specific to the roles you fulfil in a team (batsman, spinner, seamer, quick…) while while others need to be addressed by everyone. I will discuss them under a number of particular headings:

Fitness·
 
Strength: Strength aids in the production of energy that translates to power in motion. Strength also allows the player to remain stable and in control of their movements. Core strength is particularly important in this regard. The stronger you are coming into competition, the more capable you are of performing at your best. All players should be on a structured weights program specific to their individual needs.

Endurance: It goes without saying that if you can outlast your opponent physically and mentally on the cricket field you will go a long way towards defeating them on the scoreboard! Endurance also allows you to spend longer training and developing or improving technique. To develop greater endurance one must WORK – hard and often! Of course, overwork can lead to injury. As with all aspects of developing your game, PLANNING IS CRUCIAL!

Flexibility: To perform any powerful repetitive movement in cricket, a player must be flexible! Flexibility allows momentum to be generated and converted into power without injury. Players must continually work at improving their flexibility by performing a regular daily stretching routine. The value of this stretching routine can be greatly enhanced if the player uses the time they are stretching in a meditative and reflective manner!

If the player takes 20 minutes a day to stretch and – while stretching – they reflect on such questions as “What should I be working on today/this week?”; “Did I achieve what I wanted to yesterday/last week?”; “What are my short/medium/long term goals?”; “How am I going to achieve my short/medium/long term goals?” the players focus and organisation must improve and this will have a positive impact on their performance!

Speed
Across the ground: Speed is an asset to all players. Unfortunately, it is a physical gift that is very difficult to greatly improve. Technique and strength are major components and once these have been developed, most athletes are looking at very small incremental improvements, if any. However, if a maintenance program is not followed, speed can be lost quite quickly. Through the pre-season period, all players should be focussing on correct running technique as often as possible and attempting to develop as much speed across the ground as possible. The "Step Up" exercises we focus on at Activate can strengthen the "Posterior Chain" and strength in this area has been shown to produce poser and control in the sprinter.

Agility: Agility is the ability to change direction and pace quickly. This is another skill that is a pre-requisite for successful cricket and – unlike speed across the ground – this skill can be developed and enhanced quite significantly through drills and activities. Players should be performing such activities as skipping to develop their agility in the pre-season period. This site is full of agility drills that can add variety to your programs and keep your sessions fresh.

Everyone will be revisiting specific technical skills relating to their individual roles within a team. With any technical skill, players must focus on the movements they are making and ACTIVELY try to “feel the movement” until the movement is thoroughly learned!

Catching

Short catching: All players should be constantly attempting to improve the quality of their fielding! In the pre-season period, players must focus on the basic elements of catching in a very thoughtful and deliberate manner. This means they must be ACTIVELY thinking about the following:
a. Initial stance – hands low, feet shoulder width apart, weight on the inside of the feet and coming forward with neck and shoulders relaxed.
b. Movement to the ball – not just hands! Feet and head must also get into the best position so that the ball can be caught in the most comfortable position.
c. Catching with soft hands – self-explanatory! But using the wrists and elbows as shock absorbers can assist in developing soft hands.

Long Catching: In the pre-season period, players should once again be concentrating on the elements of successful long catching. These include:
a. Movement to the ball - This is where speed across the ground is a great asset! Players should work at developing speed in an attempt to take each long catch in a comfortable and stable position.
b. Soft hands - Players should experiment with comfortable and effective hand positions so that they can catch with soft hands. Wrists and elbows are important shock absorbers for all long catching.
It must be stressed that all players in the pre-season period need to actively think about each of the elements on every catch until the movements become automatic!

Throwing: In the pre-season period, players must revisit their throwing technique. They must make sure they are warmed up properly before they attempt to throw with any power. The movements should be gradually energised with distance thrown gradually increased. Technique must be the focus! As with catching, think hard about your movements when throwing – this is the only way to develop good technique.

Batsmen: The pre-season period must be used to practice correct technique with an emphasis on footwork and body position. Movements are much more important than shots at this early stage of the season! Stance, backlift and initial movements have got to be rock solid if you are going to spend any time in the middle as the season progresses so let’s get them right now! The other major element of batting that should be addressed in the pre-season period is WATCHING THE BALL. Work at picking up the ball and the seam as early as possible – practice it actively and you will develop better fine focus.

Try and acquire all of your equipment before the season starts so you can get used to its weight and feel.

Bowlers: All bowlers - regardless of their style or role within a team - should spend the next few weeks building rhythm, stamina and CONTROL. The bulk of your time in the nets should be spent bowling your stock delivery. Away from the nets, you should be working on flexibility and endurance.
Players who have grown taller during the off-season will have to get used to different delivery points and changing run ups. Be patient and accept the challenge of finding the best approach and action for the “new you”!

As far as impressing the selectors go – the thing that will impress them the most is a good attitude and an apparent willingness to work to get better! If you have these and a degree of ability we will persevere with you. On the other hand, if you have a degree of ability but you don’t appear to be working hard and listening to advice, don’t expect to graded. In fact, don’t even expect to be asked back next week!

Remember - most coaches are approachable and willing to work with you. If they think you are progressing satisfactorily, they may not be saying much to you. They are likely to be spending time helping players who they see are making mistakes. DON'T THINK THAT YOU ARE BEING IGNORED! If they are not “coaching” you it’s probably because they don’t think you need it!

So there it is guys – nothing new or revolutionary. As with many things related to sport, success is based on solid preparation and performing the basics correctly every time. Get used to working at them now and have a great season!

"The Map" Part 6 - How to Learn from Every Game You Play

Cricket is a great game in that you can learn from every game you play. The trick is organizing so that lessons learned can be identified and stored for future use.

Evaluating your game should be an ongoing feature of your map. By regularly assessing how your game is developing, you give yourself a better chance of picking up small flaws in your game before they develop into major problems. When developing evaluation routines try these techniques:

• Don’t evaluate your performance immediately after the game. It is always best to allow any emotional haze to clear before you evaluate your game. This highlights the importance of routines. Set aside a time the day after you have finished the game to calmly, even cold-bloodedly, to look back at your performance. This gives you the time to celebrate the win or deal with the loss as well as complete your physical post-game recovery routines. Once this is done, you can really focus clearly on what you did and didn’t do during the game.
• Work from a list. As with all these routines, a major reason for creating the routine is so that nothing ‘falls through the cracks’ in your preparation. When reflecting on your performance, working from a list is crucial. Some of the headings you may want to include in your list are:

How did I prepare this week? Details?
What was my plan?
Did I stick to my plan? Yes/no Details?
What should I do differently in the future?
What did I learn from the game?
How will I prepare for next game?

• Record your reflections. The human memory is quite selective and imperfect. If you really want to remember the lessons you have learned from game to game, write it down. Athletes often go through form cycles and going back to a plan that worked for you in the past can often help you get back on track.
• Review your records regularly. A great way to stay on track! Don’t waste time learning the same lesson again and again. If you regularly go back through your records, you memory will be jogged and you stand less chance of making the same mistake in the future. It also provides you with a reference point when developing a plan and helps you write good plans when the time comes.
• Be honest with yourself. This is the only way to develop your game. Identify and acknowledge your strengths and weaknesses and above all be honest about your efforts. If you have a session that is less than intense or you skip a session during the week, acknowledge the fact that you have been ill-disciplined and uncommitted and then get straight back into the training. As the cliché says: It's a marathon, not a sprint.

All these routines provide you with the framework, or map, from which you can develop your game to its maximum.

"The Map" Part 5 - How to Recover Quickly from Match to Match

Your post-match routine is another area where developing simple routines can be beneficial.
At the end of any contest there is the desire to relax, celebrate perhaps, reflect on performances and identify ‘what went wrong’.

In order to make this period as productive as possible you can employ:

Physical Recovery Routines
You might include a stretching and icing pattern (particularly if you are prone to stiffness or chronic muscle or joint injuries) or the use of a cold bath immediately after a game. The following morning have a light run or a swim. The point of these activities is not only to aid recovery, but also to allow you to assess whether you have the usual post-match soreness or have strained or injured something.

Mental Recovery Processes

This includes thinking about:

• The things you enjoyed most about the game
• The things you did well
• Areas you might handle differently in the future.

It should always be positive and forward looking and where possible should involve a second or third person whose opinion and ideas you trust. This is best done a little while after the "heat of battle" when everyone can look at performance in a less emotional way.
A word to parents here: Never have a detailed conversation about how your son or daughter performed in the car on the way home from the game. Your conversation should focus on finding out how much fun your child had and reinforcing your support for them regardless of how they performed.

The Ritual

Players often find themselves dwelling on poor performances much longer than the good ones and this can have a very negative impact on development. Having a special routine whereby you celebrate the successes of the team – individual good performances or collective efforts – can help you ‘finish’ the day and thus move forward quite quickly so you can prepare for the next game in a positive, focused and enthusiastic manner.
This ritual may involve singing the ‘team song’; shaking hands and congratulating or commiserating with each of your team mates; or simply listening to the same favourite piece of music in the car on the way home. It is so important to move on after each game. Find some little ritual and I am sure this process will start working for you.

Remember: If you stay physically and mentally fit you give yourself the best chance of improving your game and achieving you goals.

"The Map" Part 4 - Staying Focussed on Playing The Game

There is a large mental side to cricket and it is often our thinking that gets us out or stops us bowling well.

There are a lot of distractions going on through the course of a game: In the middle, waiting to bat, waiting to field, taking lunch, tea or a drinks break. What is required is a set of routines or processes you can employ, almost without thinking, that will allow you more time and ‘brain space’ to focus on playing the game as well as possible.

These routines will vary from person to person but there are some fundamentals:

• Must be easily performed and repeated. You want to save your mental and physical energy for the game, so employing a complex or lengthy routine will be counter-productive. Where possible try and build on something you already do naturally.
• Must be completely within your control. Make it what you do, not what you and a mate do to get ready to play. He may be sick one weekend and then what? If you need some equipment then make sure you have that equipment in your kit, not something you borrow on game day. If you want to do some skipping every so often while you are waiting to bat, get your own skipping rope!
• Make it specific to your own personality, physical makeup and mental strengths and weaknesses. Some people respond better to images than words, some respond better to sounds. Experiment and discover if listening to a CD has a more lasting effect on your ability to concentrate than reading a note or visualizing an image. Is skipping a better mini activity for you to perform while waiting to bat than using a dot mat?
• Must not be disruptive or a source of distraction to your team mates. Remember you are playing a team game and the team will have its own warm up routines etc. Remember that these routines are designed to get the team ready to play, so they should be performed with 100% effort every time. Your own routines will be added to these so make sure you have the time to perform your routines as well as the teams. If you are doing something that may be distracting, take yourself away from the group when appropriate and work on your own.

Let's look at some examples.

Game day routines for a junior club cricketer
This guy will probably be playing a reasonably short game with quite a bit of coach input. Typically he might arrive at the ground, put his gear down in the change room or wherever the team is basing itself and then go out to the centre and have a look at the pitch as well as the outfield and the length of the boundaries.
Having done this he will take part in the team warm up, during which everyone does a few throwdowns, some target bowling and some fielding. Our fellow might concentrate on:

• His set up and initial movement during throwdowns.
• Working his front arm when target bowling.
• Bending at the knees and at the waist when fielding.

Once the toss is decided, if he is on the batting side he must keep track of wickets and overs and make sure he is ready to bat when called upon.
He may get his gear ready when he is 3 wickets away from batting, put his pads, box and thigh guard on when he is 2 wickets away and keep his helmet and gloves with him when he is next in.
Once he is in, his thoughts and actions between deliveries should form a simple routine:
Relax; self talk: “Watch the Ball like a Hawk – Move to the Ball – Control the Bat” Check the field for gaps.
Once he has finished batting, the player should take some time to sit quietly and relax, have some food and drink if he is going to have to field later in the day and then rejoin his team mates.
If he is a bowler, perhaps some extra energy food and water would be taken on board. At the change of innings he must do a stretch and bowl a few deliveries, focusing on rhythm, line and length. When called on to bowl, he should mentally go through his list of 'Must Dos', for example: ‘Run through the crease, keep my head still, big wrist flick’.
He should have a routine for between deliveries to help him ‘fine tune’ his action and implement strategies to each batsman. Even a junior cricketer’s game day is full of smaller routines!

Game day routines for a senior club cricketer
The senior player will probably be playing in a longer form of the game so he should also develop some ‘waiting’ routines for when he is not directly involved in the match.
If he is waiting for a lengthy period of time with the pads on, he may get a skipping rope out of his bag and do a couple of minutes skipping. Or maybe he will produce a golf ball and do some underarm rebound catching in the change room (as long is it’s not distracting other players!).
If he is waiting to bowl, he may do a mini stretching routine every 4 or 5 overs so he is ready when called upon.
At the end of a days play, the senior player should do a stretch and a warm down routine before he leaves the ground. This will reduce his risk of muscle soreness, particularly helpful if he is playing a couple of days in a row.

Remember – the reason you introduce a routine is so that you can focus more acutely on the really difficult stuff: batting and bowling! Your mind must be uncluttered and your body ready to perform. Routines provide the necessary organisation.

 

"The Map" Part 3 - What Should I Do The Night Before A Game?

Parts 1 and 2 of this series dealt with Practice Routines and Non-Practice Training Routines that a player should develop as part of a ‘Map for Cricket Success’.

This article will deal with your ‘Game Eve Routines’.

You need a game eve routine so you that you can wake up on game day mentally calm and physically fresh. This way you can focus solely on performing to the best of your abilities. The routines should include an element of mental rehearsal plus all the ‘nuts and bolts’ of preparing for a game. Physically, the player should engage in whatever level of physical activity they find works best for them.

Example 1: The Junior Club or School Cricketer

Mental Rehearsal

• A few imaginary shots, perhaps in front of a mirror. Trying to concentrate on making all the right shapes (i.e. bent front knee, high front elbow and head over the ball…).
• Playing the first over or two perfectly and in as much detail as possible.

He should only do this long enough to answer himself honestly when he asked the question ‘Am I ready to play tomorrow?’ with a calm and confident ‘Yes!’

Nuts and Bolts

• Confirm venue address and start time. I know this sounds almost too simple, but I know very few senior cricketers who have not at one time or another turned up at the wrong ground or at the wrong time (or date!). check the time and place of your game,
• Make sure your transportation is organized. This may involve informing and organizing parents, looking up the venue in a street directory and setting dad’s alarm clock.
• Make sure all kit is clean and packed. Pack everything in the same order and in the same part of your bag every time. This leaves little room for overlooking a crucial piece of equipment.
  
  • Check shoelaces,
  • straps on pads and helmets,
  • Make sure all your spikes are tight and soles clean.

This also gives you some time to passively think about the game, making you calmer and more focused.

Physical

For the younger player, rest is most important.

• No more running around than usual. If you usually have a few throw downs after school, keep doing that.
• In bed at a reasonable hour, even if you don’t get straight to sleep – read a book or listen to some music. Don’t lay awake thinking about the coming match!
• Normal stretching routine

Example 2: The Senior Club or First Grade Cricketer

The routine for a senior player will necessarily be a bit more complex.

Mental

• Detailed visualization. Smell the grass, hear the sounds, visualize the ball coming out of the bowler’s hand and see the seam.
• Imagine the best possible result for each visualized shot.
• If he knows his opposition well, he should remind himself of their individual strengths and weaknesses and go over his batting and bowling plans.

Once again, he should only do this long enough to answer himself honestly when he asked the question ‘Am I ready to play tomorrow?’ with a calm and confident ‘Yes!’

Nuts and Bolts
Parents will probably not be involved so the senior player must make sure he not only knows where the game is being played, but how to get there on time.

• Check the train timetables or organize a reliable lift if he doesn’t drive
• If he does drive check the street directory so he knows exactly how to get to the ground. – check you have enough petrol for the trip!
• Clean and pack kit.
• If it is an all day game, pack some food for snacking.
• Respect your team mates and club enough to make sure all your clothing is clean.

Remember, the point is to leave your mind uncluttered on game day, so do as much as you can the day before!

Physical
Everyone is different, some players like a short, sharp session in the nets to focus their attention for the coming game; some players like a low impact hit out to clear their heads; some players like to get their feet up and freshen themselves for the game. It is a matter of experimenting and developing a routine that works for you.

• Whatever you do focus on doing it properly. Don’t introduce bad habits, reinforce good ones! As much as possible stick to the same physical activity – changing may produce new strains and soreness the following day.
• Make sure any physical activity is preceded and followed by a comprehensive stretch – particularly of any muscles or muscle groups that have been pulling up sore.
• Do what feels natural for you. If you are a very physically active person, doing nothing may in fact increase your stress levels and make it difficult for you to sleep.
• Plan to get at least your average nightly length of sleep.

Remember the key is to develop game eve routines that help you organize yourself way before you need to focus on the game. These routines should unclutter your mind and freshen your body so that game day can be a happy and successful one.

This is just another example of how putting in the hard work in an organized and determined fashion gives you the best chance of cricketing success.

"The Map" Part 2 - Developing Non-Practice Training Routines

Every player can benefit from developing their own set of routines and processes to help them prepare and play successfully.
In the first installment of this series, I dealt with developing routines to be employed during batting, bowling and fielding practice.

This article will deal with developing sound routines to help you get the most out of your training sessions away from the team: Non-practice training.

For some players this may be a long jog with the dog every other evening. For others it may involve gym sessions, road running, yoga lessons and a whole range of ‘cross training’ options. While it is great to devote time away from ‘just batting and bowling practice’, a haphazard approach can be detrimental, causing fatigue and lack of clear focus on the ultimate goal of improving your cricket.
How do you go about this training more systematically?

Adding value to cricket practice

 

As with the whole mapping process, the younger cricketer will not need a very detailed or complicated set of routines. They are supposed to make your job of preparing to play cricket easier.
More experienced players, playing at higher levels (or aspiring to reach higher levels) need to spend considerable amounts of time each week ‘adding value’ to the work they do at cricket practice. When deciding on your specific non-practice training routines it may be useful to follow a few rules.

• Examine your game and identify what physical and psychological aspects need attention
• Identify what action or activity will provide the required attention
• Identify how much time you have available to devote to an activity – if there are a number of activities you may also have to prioritise each activity to create the best overall fit.
• Try not to choose activities that require a hard and fast commitment. This will allow you the flexibility to miss the occasional session when it is at cross purposes with your specific preparation for cricket.
• Monitor your energy levels. Don’t over commit yourself to too many training activities. This may cause fatigue and physical injury or just a reduction in your enthusiasm for cricket training. You don’t want to burn out!
• Where possible, seek out experts to help you perform your identified activities properly. E.g. sprints coaches, psychologists, yoga teachers
• Evaluate your sessions constantly. While it may take a while for an activity to start having an impact on your cricket, don’t persevere with an activity that has not, over time, shown any beneficial results. Devote your time to activities that really do help your play better cricket

To clarify this further, let's look at some practical examples....

Example 1: The younger player

A young player may decide the one area they really need to improve is in their flexibility.
They are getting lots of strains and aches and pains after training and this is affecting their performance on weekends. A non-practice training routine for a young player focusing on improving their flexibility may be a simple morning and evening stretching regime (15 minutes of static stretches before breakfast and again before bed each day).

Example 2: The aspiring professional

As the player gets older, they may decide that improved flexibility has a very positive impact on their performance in games. This player may then decide to take some yoga lessons if they have the free time to do so.
They may also be going to a sprints coach one night a week to improve their running style (so important for bowlers of all types as well as fielders and runners between the wickets!); playing in a touch football competition (to improve their agility); and going to the gym twice a week (to improve their strength and muscular endurance).

For this player, organizing all of these activities into a routine is extremely important. If he is not organized, he will miss sessions, get over tired and end up falling well short of what he wanted to achieve by taking on so many activities – cricketing success.

The key to deciding what should be included in your non-practice training routine is the amount of time you have available to train and one other very important consideration: balance.

Always strive for Balance!

 

It is genuinely unhealthy and ultimately unproductive to devote all your time to a single pursuit such as cricket. One must have other things going on in one’s life to enjoy the whole human experience.
Non-practice training activities can provide some of this balance. Allowing you mix with ‘non-cricketers’ and spend time enjoying yourself away from the game. (Matthew Hayden identified this as being a major reason why he was able to play the game at the highest level for so long.)
So now we have discussed developing routines for cricket training as well as training routines conducted away from cricket. Hopefully your map is starting to take shape!

Every journey is an adventure, and every map provides an invitation to explore the world … and yourself!

"The Map" Part 1 - A Checklist for Playing Successful Cricket

Listening to ex-International bowler Damien Fleming recently, I was interested to hear him refer to some players as 'Having a good map' with respect to how they prepared for each game. I have always said “You have to have a plan!” and it seemed to me that Fleming was making the same sort of statement.

What is 'The Map'?

Everyone has a set of processes they follow prior to playing a game.

• Many players go through these processes in a very erratic manner. These players often find it difficult to produce consistently solid performances on game days.
• The good players identify the processes they go through and attempt to follow them in a deliberate way each time they prepare for a game.
• The very good players identify what works for them within these processes and apply themselves to working through these processes throughout the week leading up to and including game day.

These players are following their own 'map' in an effort to reach their destination: Success in the middle!
I would suggest all cricketers draw up their own map to cricketing success. The higher the level of cricket you play or aspire to play, the more detailed your map should be.
Over the course of the next few weeks I will deal specifically with various specific elements that make up a Players Map. I hope you will work through this process with me and develop your own map as you go. Please remember these maps once developed will be living documents that you constantly modify as your game develops.

The Basics

 

Regardless of age or standard, every cricketer can employ a map of some sort, each containing the same basic elements. These are:

• Practice Routines
• Non Practice Training Routines
• Organization of Diet
• Game Eve Routines
• Game Day Routines
• Recovery Routines
• Game Evaluation and Planning Routine

The very young cricketer will have the majority of these elements determined for them by parents and/or coaches. For those parents and coaches reading this: I would urge you to make your young players aware of the fact that a map exists and encourage them to identify a routine. This is so you can start them along the way to developing their own map. It must make things easier for everyone in the long run!

Practice Routines

All players, regardless of age, should learn a comprehensive warm-up routine. This should include dynamic as well as static stretches. As with all these elements, by turning these activities into a routine they can be learned and remembered more easily. They can also be completed rapidly, making your efforts more efficient and less time-consuming.

After the warm up, some mental rehearsal should take place before any cricket-specific physical activities. For younger players, this might take the form of a reminder from the coach about what specific batting, bowling and fielding skills they should be working at during the session. For older players, each individual should remind themselves what technical aspects of their game they want to focus on that day.

Following this mental rehearsal, players should move into physical skill work. For young players this should wherever possible involve some individual batting, bowling and fielding skills as well as some group activities that put the skills under scrutiny in a game situation.

As players mature and individual skill sets develop, each player will need to undertake diverse activities aimed at addressing weaknesses as well as further developing strengths. Net batting and bowling are only two of a number of activities that might be undertaken at a practice session.
Remember when you are part of a team, you must factor in other players practice needs. As your awareness of the needs of your team mates increases (this should happen with age), you can plan activities that satisfy the needs of a number of players. So you will need to develop a 'pre-training' routine to make sure you get to work at your game as well as helping your team mates and developing team spirit.

One activity common to most team practice sessions is net training. Young players should be reminded what they are trying to do when batting in the nets on a particular day. Should they focus on defence when batting or maybe hitting the loose ball? Should they be trying to bowl some variations or work at their stock ball?

Older players should develop a routine to employ when called upon to pad up for a batting net that will get them to the net with clear objectives and an uncluttered mind. This will vary from player to player.

Similarly, each bowler must develop an individualized routine that focuses their efforts on specific objectives when bowling in the nets.

More experienced players should develop 'mini-routines' that they work through between deliveries. These sets of thoughts and actions will be similar but not identical to the mini-routines players employ between deliveries on game day. (Game day routines must obviously have a strategic element while net practice routines may have a more technical focus.)

Once all the physical activities have been completed, a warm down routine should be performed. Again, this should be easily learned so that the player can perform their stretches while reflecting on how many of their training objectives they achieved during the current session and what objectives they will try and achieve next session. For younger players, the coach can provide this input by summarizing 'What we did today?' and 'What we are going to try and do next practice session?'. This provides some continuity from one practice session to the next.

So if like Damien Fleming and me, you think “You gotta have a plan!”, get a note book and start plotting your own course towards consistent cricketing success.
After all, how can you possible reach the desired destination without a map?