Pre Season Training Information

Season 2010/11 demonstrated that there are areas of our game that need improvement. Too many times poor decision making and skill execution resulted in opportunities to seize the initiative go begging. Cricket is a momentum based game and sides that have momentum are very hard to compete against. The focus for us this season, and more on this will be discussed at the season launch at the ‘Vic On Hyde’ on Aug 7 at 2.30pm, is to improve our;

Decision Making Under Pressure

Our sessions at the Westgate Indoor Centre (Tues 26/7 & 2/8, 8pm-9.30pm) will focus on executing our skills under fatigue. The program will take the form of 2 parts.

• The Batting/Fitness group will involve 4/5 stations comprising of a mix of fitness and skills based activities.

• The Fielding/Technique group will also involve 4/5 stations comprising of skills and technique activities.

Each station will take 8 mins to complete and are designed for groups of 2 or 4.

The format will be as follows;

The entire group will be divided in 2, each group will be required to pair up. Half will do the Batting/Fitness session, the other half will do the Fielding/Technique session. After 40 mins the groups will swap and do the other session.

A detailed description of each station is contained with this document. Please familiarise yourselves with the purpose and task at each station as there will be minimal time on the night for detailed explanations.

Each player is required to bring;

• cricket gear (not prohibitive if you don’t have it) and suitable cricket attire
• water bottles
• energy and enthusiasm
• preparedness to push yourself physically and mentally

There will be no facing of bowlers during this phase of training, bowling will start at the indoor lanes on Tuesday August 9th.

Please Note: If you are injured or not physically able to complete every station, you can still provide encouragement to those who are, but also you are encouraged to do as much of it as you can. There is no minimum skill requirement as each station has been designed for players of all levels of ability.

As always if there are any concerns, don’t hesitate to speak to me and above all else;

Enjoy!

Tim Grant (0409 807 212)
Club Coach

BATTING/FITNESS GROUP
(To be completed in pads, thigh pad, box, gloves and bat)

Station 1 – Running 50

• One player at a time runs a 5, his partner then runs a 5.
• After you complete your 5, you then go down for 10 push ups.
• Repeat 10 times.

Station 2 – Evasion

• From ¾ pitch length, one player with a tennis racquet and tennis ball tries to ‘pin’ his partner above elbow height who will attempt to avoid (duck/weave) being hit.
• The batsman will be in batting stance (preferably with helmet) and will endeavour not to take his eye off the ball.
• This drill calls for common sense by the hitter, but as a drill is a very effective way of getting players to develop good technique when avoiding a rising delivery, but also highlights flaws in the way a player handles such a delivery.
• The skill here is to drop the hands and sway back at best, or at worst turn your back and wear it as well as develop a hard focus on the ball.
• Each player will do 5 push ups for every time he is hit above elbow height.
• Each player faces 20 balls, and the partner who gets hit the most, does 20 push ups/sit ups.

Station 3 – Sweep Shot development

• From a similar distance to the evasion drill, a player throws cricket balls to a batsman for him to work on his sweep shot.
• There are many forms of this shot – the lap, genuine sweep, slog sweep
• The batsman initially starts in the sweep position (on one knee) and practices a form he particularly wants to work on.
• When hit well the player throwing the ball should be telling the batsman about his positioning, head line, covering/exposing his stumps.
• The batsman needs to mentally tag the feel of how the shot went when played correctly and look to replicate the feel.
• The batsman faces a dozen balls in the crouch position, then reverts to a regular batting stance to face a dozen more.
• The players swap after about 3 minutes.
• This station is set up in a corner of the space we have, so each batsman will need to position themselves so they are hitting into the net.

Station 4 – Boxing/Shuttle Runs

• With the boxing gloves on, the player does a combination of 20 punches on the pads his partner holds up for him then performs a shuttle run and back for 20 more punches and so on.
• There will be 4 cones set up each one further away than the previous one.
• The player starts with 20 hits then runs to cone 1 and back for 20 more.
• He then proceeds to cone 2 and back for more punches, then 3 and back for more punches, then 4 and back for final punches.
• After that round of punching, the players swap.

Station 5 – Top Hand Drill

• This drill focuses on the batsman in the batting position hitting a target using the top hand only.
• His partner will underarm half volleys from ¾ pitch length.
• The aim is to hit between cones at varying distances.
• The first ‘gate’ will be 2 metres away from the batsman, the next one will be level with the thrower, the last gate will be a pitch length away.
• The batsman needs to lock his wrist to prevent the bat from ‘twisting’ in his hand when playing the shot.
• The purpose is for the batsman to get his head over the ball as well as get the ‘feel’ of presenting the full face of the bat to the ball.
• The batsman will hit about 10 balls at each gate.
• The players will swap after 4 mins.

FIELDING/TECHNIQUE GROUP
(No batting gear required)

Station 1 – Skipping

• Each player will skip 100 times then swap with his partner.
• Players will alternate between skipping and resting until the signal is given to move to the next station

Station 2 – Tennis Ball Catching

• With a tennis racquet from short and mid distance, players will alternate catching 20 with a tennis ball
• The skill in this activity is to watch the ball hard and catch with soft hands.
• This drill develops soft hands as well as highlight poor catching technique.
• The player should endeavour to take ‘long catches’. That is, take the ball in front with arms outstretched and bring your hands into your body ‘giving’ with the ball
• Players alternate in batches of 10 from short range then mid range until the signal is given to move to the next station.

Station 3 – Cricket ball Catching

• With a cricket ball and bat the same process as station 2 is replicated.
• Every drop catch at this station incurs a 5 push up/sit up penalty at the end of the batch of 10.
• Players alternate until the signal is given to move to the next station.

Station 4 – Cricket Goalie

• The player attempts to block/catch/knock down his partner’s attempts to underarm a cricket ball between the cones.
• The partner from a distance of 5m away will underarm (without ‘dummying’) a ball, below knee height and try to get the ball between the cones.
• Players will alternate in batches of 10.
• The player who ‘scores’ the most will see his partner do 20 push ups/sit ups.
• A ball will only ‘score’ if it passes between the cones below knee height.

Station 5 – Throwing

• With a baseball glove, the pair will throw a cricket ball to each other at increasing distances concentrating on technique.
• The correct technique sees the thrower have his elbow higher than his shoulder on the pull back holding the ball in the ends of the fingers with the ball facing away from the target.
• The follow through needs to extend over the front leg and finish near the pocket of the front leg.
• The player needs to be throwing in a side-on motion which will occur when lining up his front arm with his target (ie point at your target).
• Cones will be set up at 10m intervals and players throw 10 or so accurate, flat balls before increasing each distance.
• Accuracy as well as flatness along with correct technique is what we are aiming for in this station. The player catching the ball should be taking it in front of their chest.

NOTES:

• These stations are not only designed for the pre-season. They are just as easily transferrable to the season proper and it would be great to see people doing these when they have a chance at training.
• The order in which each station is completed is important as it will provide the necessary fatigue for skill based stations so please stick to the order.
• Some of these stations will be taxing, so it is important each player has their water bottle with them at each station.
• If you feel pain at any stage (other than the evasion station) stop immediately and seek treatment or advice.
• Rest periods will be when the player’s partner is completing the station or when the station is completed.
• There will be notification of the half way mark of each 8 minute allotment.
• Transition between each station needs to be quick and immediate.
• A whistle will sound when it is time to rotate.
• If you are unable to participate but would still like to be involved, there are many stations that could use a supervisor/referee or ball fetcher.
• Each player is required to bring $5 to each of the indoor sessions (not only here, but at Brooklyn as well).
• Plan to arrive at 7.45 to allow you some time to stretch informally. At 8pm there will be a brief warm-up and stretch before breaking off into each task. There will also be a warm down at the conclusion of each session.

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