FITNESS PROGRAMS

Saudi Cricket Centre concluded final fitness test of senior players & U19 team last evening at Jeddah. It was attended by all short listed players from WPCA, RCA, EPCA, YACA & MCL. Fitness program was finalized, organized & personally supervised by SCC which included Agility Test, T-Test, Speed Test, Endurance Test & lastly Beep Test upto level 8 to be completed in 8.27 minutes.

Saudi Cricket Centre concluded final fitness test of senior players & U19 team last evening at Jeddah. It was attended by all short listed players from WPCA, RCA, EPCA, YACA & MCL. Fitness program was finalized, organized & personally supervised by SCC which included Agility Test, T-Test, Speed Test, Endurance Test & lastly Beep Test upto level 8 to be completed in 8.27 minutes.

5 WEEKS FITNESS DEVELOPMENT PROGRAM

Goal: to achieve the highest level of fitness

PHYSICAL FITNESS

Physical fitness refers to the capacity of an athlete to meet the varied physical demands of their sport without reducing the athlete to a fatigued state. The components of physical fitness are

Body Composition
  • Endurance
  • Flexibility
  • Strength
  • Speed
MOTOR FITNESS

Motor Fitness refers to the ability of an athlete to perform successfully at their sport. The components of motor fitness are

  • Agility
  • Balance
  • Co-ordination
  • Power (Speed & Strength)
  • Reaction Time
SPEED AND AGILITY DRILLS
Basic Sprints

Set 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. For example…

Face backwards, lie down, jump up, pretend to receive a throw, jump to take a catch etc.

Up Hill Sprints

In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between sets and reps.

An alternative to uphill running is a resistance parachute. Resistance chutes are one of the most popular and effective training aids for sprinters. If it’s adjustable it can be used to develop power for sprint trainers or even long distance runners.

Reduce the number of repetitions for this exercise as it takes longer to complete.

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Ladder Agility Drills
In-Out Drill

Another basic drill to master but no less effective.

  • Start with your feet hip width apart at the bottom of the ladder.
  • Step into the first square with your left foot first, immediately followed by your right foot.
  • With your left foot step outside to the left the second square, then immediately step outside
  • the second square with your right foot.
  • Step back into the third square with your left foot first, followed by your right foot.
  • Repeat this pattern in fluid motion for the length of the ladder.
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Lateral Feet Drill

The ladder agility drills from now on require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed.

  • Start with both feet outside of the first square and to the left.
  • Step into the first square with your left foot first, immediately followed by your right foot… in a 1-2 motion.
  • Step to the right, outside the first square again with your left foot fist, followed by your right.
  • Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion.
  • Now step out to the left-hand side of the second square and repeat for the full length of the ladder.
  • If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time.
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Five Count Drill

This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you’re ahead of most of the competition!

  • Start with your feet hip width apart at the bottom of the ladder
  • Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square.
  • Bring your right foot alongside your left in the first square then step into the second square with your left foot immediately followed by the right.
  • Count these first five steps in a 1-2-3-4-5 manor.
  • Reverse the sequence by stepping out to the right of the third square with your left foot.
  • Repeat for the full length of the ladder.

As with all the individual exercises that appear on this, or any other website, they are only as effective as the larger program that incorporates them. Developing speed and agility for your sport is a worth pursuit…

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Speed Endurance Drills

Speed endurance training should form the later part of pre-season training and in-season training. It is important to develop a solid fitness base beforehand, which includes strength and endurance conditioning.

No more than two speed endurance sessions are required. This may be reduced to once a week during the competitive season. Because speed endurance training can be so demanding, keep session duration to 20-30 minutes maximum. Rest intervals should consist of active recovery exercises such as walking or jogging slowly on the spot.

No more than two speed endurance sessions are required. This may be reduced to once a week during the competitive season. Because speed endurance training can be so demanding, keep session duration to 20-30 minutes maximum. Rest intervals should consist of active recovery exercises such as walking or jogging slowly on the spot.

High Intensity Shuttle Run
  • Pace out 30 meters on grass or a running track. Place a cone at the start and at 5 meter intervals (7 cones in total).
  • Sprint from the starting cone to 5 meter cone and back. Turn and sprint to 10 meter cone and back to start. Sprint to 15meter cone and back to start and so on until you sprint the full 30 meters and back.
  • Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.
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