Put your own 4 week program together!

This clip demonstrate more than 50 different bodyweight exercises. I have colour-coded the exercises so that you can put your own balanced program together. Try this:

Construct a 4 week program. Each week will contain 3 sessions. Each session will contain the same 6 exercises for that week. Two Blue Exercise, Two Green exercises and 2 Red exercises. Do your exercises in the following order:

Green 30 seconds on - 30 seconds rest - 40 seconds on - 1 minute rest
Blue 16 reps - 30 secs off - 20 reps - 1 minute rest
Red 16 reps - 30 secs rest - 20 reps - 1 minute rest
Blue 16 reps - 30 secs rest - 20 reps - 1 minute rest
Red 16 Reps - 30 secs rest - 20 reps - 1 minute rest
Green 40 secs on 40 secs rest - 40 secs on and finish with a slow jog and stretch for 5 minutes.

Week 2 will contain a blue, green and red exercise from week 1's program and a new blue, green and red exercise. The timings of reps and sets for each week will remain constant. Weeks 3 and 4 will also contain 3 new exercises and 3 exercises from the previous week.

Try to plan your sessions so that you do the simpler exercises in weeks 1 and 2 and more challenging exercises in weeks 3 and 4.

Start with the simpler exercises and only progress if you are confident you can handle the more complex activities!

Alternating Forward Lunges Divebomber Pushups Plank
Alternating Reverse Lunges Elbow Planks Plank w/ Alternate hand raise
Alternating Side Lunges Extended Pushups Plyometric Pushups
Alternating Split Squat Jumps Forward Lunges Prisoner Squats
Bird Dogs Grasshopper Pushups Pushup w/ shoulder tap
Box Pushups Half Burpees Pushup w/ side tap
Bulgarian Split Squats Hip Extensions Reverse Lunge
Burpees Incline Spiderman Pushups Side Lunge
Burpees + Pushup Jumping Jacks Side Lunge w/ Knee Up
Clap Pushups Knee Pushups Side Plank
Close Grip Pushups Lateral Squats Side Plank w/ Raised leg
Decline Pushups Mountain Climbers Side Plank w/ Leg Raises
Decline Spiderman Pushups Pike Pushups Side Plank w/ Knees up
Side to Side Pushups Single Arm Half Burpees Single Arm Burpees
Single leg Hip Extensions Single Leg Push Ups Spiderman Pushups
Split Squat Split Squat Jumps Squat Jumps
Staggered Pushups Standard Pushups T Pushups
Tranverse Squats Walking Lunges Y Squats
Walking Lunges w/ Torso Twist

I'll be interested to hear what you come up with! If you put a program together, leave a comment telling me what you are doing or drop me an email at johnhurley182@gmail.com
Enjoy!

5 Challenging Agility Cone Drills

This clip demonstrates why it is so valuable to look at what athletes from other sorts can show us to help cricketers become more agile and athletic.
This could be a very useful session within a training day as it works at balance, foot speed, explosive power and cardio endurance so it can be used by batsmen who are looking to become faster on their feet (everyone!), bowlers who are looking to bowl with more balance and explosive force (everyone) and fielders who are looking to be more mobile side to side and attacking the ball (everyone!!)
Remember - there is no point in doing agility drills at a jog - YOU MUST BE TRYING TO DO EVERY REP AT FULL SPEED so the rule of thumb for agility drills is "Short repetitions - Flat Out - Recovery 30secs plus as long as it takes to complete the rep." ie If it takes 30sec to complete the rep: rest for 60 sece before repeating. If it takes 45 secs to complete the rep, rest for 75secs before repeating.
Enjoy!

How to Increase your Speed - How do you get Faster

This is why I LOVE YouTube! Have a look at this clip - it presents you with a ready-made training session with a checklist of key points to work at as well as some discussion of what you might be doing incorrectly.
Fantastic! Enjoy!

Maximum Speed Training

Some good demonstration of sprinting drills EVERY cricketer should be doing REGULARLY! The benefits to fast bowlers are enormous! More speed across the ground means more momentum leading into the delivery stride, more efficient running style means you can bowl for longer without fatiguing, greater control of your arms, legs and core means greater control throughout the delivery stride. In short - improve your running style and technique and you make yourself a better bowler IMMEDIATELY!
Batsmen derive benefits by being quicker between wickets and fielders (which means EVERY cricketer!) can get to the ball quicker.
You should be trying to do some sort of sprinting activity every week either as part of team trainings or - if needs be - on your own or with a few mates.
IT IS IMPORTANT TO NOTE THAT WHILE YOUR SPEED MAY NOT INCREASE GREATLY, THE IMPROVEMENTS IN YOUR STAMINA AND YOUR OVERALL BALANCE AND ATHLETICISM WILL MAKE THE WORK WORTHWHILE!
Enjoy!

Subscribe to the Blog

Hi guys! Just a quick appeal to everyone who views these posts and/or visit my youtube sites (hurls2009 and the more creatively named Hurls2010), please consider subscribing to these sites. This helps me create a profile of the people viewing the clips I am posting or creating and this in turn helps me post stuff that is relevent and helpful to the people who are looking at my posts!
Just hit the follow or subscribe button and.... Enjoy!
JH

Full Body Static Stretching Routine

This is a great full body stretch routine that tou can do morning and evening as part of a general fitness routine. If you are active and working hard at your fitness you should be performing some type of routine every day to avoid muscle soreness.
A good stretching routine has many benefits.
Physically, the routine helps reduce muscle soreness and stiffness.
Mentally, once you are in the habit of stretching, you can use this time in the morning to plan your activities for the day and in the evening you can review the days activities - reflect on what you achieved and what you were unable to complete and plan for coming day. This will be very beneficial as you try and juggle sports, academic and social commitments.
Stretching is also a great method for stress releif!
Enjoy!

DETAILED Brett Lee Bowling Action Slow mo.

Not my analysis but still worth a look! ;-)
(I would have used a clip of Binga going Over the Wicket rather than Around!)