VICTO RIA U/ 17 STREN G TH A N D C O N D I TI O N I N G PRO G RA M

D A V I D BA I LEY ( STREN G TH & C O N D I TI O N I N G C RI C KET V I C TO RI A ) Deta iled below is your initia l strength session. Strength sessions will begin as generic p rograms d irec ted a t either ba tters or

bowlers. Those c onsidered as a ll rounders will utilise the bowlers p rogram.

Before any of the strength sessions take p lac e, p layers must be warmed up . The a im of the warm up is to;

(1) Promote an inc reased b lood flow to the musc les.

(2) Inc rease the tempera ture of the musc les.

(3) Prepare the mind and body (musc ula r and neura l system) for the exerc ises ahead.

The strength sessions will p rogress in the following order;

(1) 5 minutes of aerobic exerc ise (running, c yc ling etc ).

(2) Dynamic stretc hing of shoulders, hips and lower bac k.

(3) Proprioc ep tive / stab ilising exerc ises of the shoulders, g lutea ls and abdomina ls (as highlighted in your program).

(4) Ma in strength session.

(5) Cool down & stretc hes.

The c ool down is vita l! Spec ific stretc hes have been inc luded in your p rograms. Further stretc hing is required a t the end of

the sessions. When stretc hing, c onc entra te on what you a re stretc hing and hold the stretc hes for the appropria te time.

Certa in p layers may need to vary the stretc hes depend ing on any c urrent injuries and / or tightness.

Gym sessions will c omb ine stab ilising c omponents with strength. As well as ta rgeting ma jor musc le group , a ll these sessions

will a lso ta rget the intrinsic musc les of the skeleta l system. These intrinsic musc les represent the c ore and without p roper

rec ruitment pa tterns and motor c ontrol you will never reac h your true a thletic potentia l.

BA TTERS PRO G RA M EXERCISES TARGET W R W R W R W R W R W R W R W R W R W R W R

DB EXT/ INT ROTATION 2 X 15-20

FB MB ROTATIONS

3 x MAX

PUSH UPS AND VARIATIONS (STRETCH PECS @ END)

3 x MAX

STATIC HOLDS

2 SETS

STATIONARY LUNGES (PRE STRETCH HIP FLEXORS)

2 x 15

LAT PULLDOWNS

3 X 8-12

SQUATS 2 X 15

Injury Prevention

TA CONTRACTIONS 10 x 10 sec onds

OPPOSITE ARMS / LEGS 1 X 10 (Eac h side)

Stretc hes Lying Hamstrings (H & I)

Anc hored Hip Flexor (K)

Piriformis (L)

Thorac ic Sp ine (D)

Sea ted Side Stretc h (B)

BO WLERS PRO G RA M EXERCISES TARGET W R W R W R W R W R W R W R W R W R W R W R

DB EXT/ INT ROTATION 2 X 15-20

FB MB ROTATIONS

3 x MAX

ARABESQUES

2 x 12

PUSH UPS AND VARIATIONS (STRETCH PECS @ END)

3 x MAX

STATIC HOLDS

2 SETS

STATIONARY LUNGES (PRE STRETCH HIP FLEXORS)

2 x 15

LAT PULLDOWNS

3 X 8-12

SQUATS

2 X 15

Injury Prevention

TA CONTRACTIONS 10 x 10 sec onds

OPPOSITE ARMS / LEGS 1 X 10 (Eac h side)

Stretc hes

Lying Hamstrings (H & I)

Anc hored Hip Flexor (K)

Piriformis (L)

Thorac ic Sp ine (D)

Sea ted Side Stretc h (B)

EXERCISE IMAGE DESCRIPTION

THERABAND / CABLE EXT ROTATION

(1) Hold elbow a t your hip . Forming a right angle a t your elbow (2) Keep your elbow still and move your forearm out as fa r as you c an. (3) Return to sta rting position. (4) Do not forc e movement, use your wrist or let your elbow away from your side

THERABAND / CABLE INT. ROTATION

(1) Same sta rting position as above. (2) Keep elbow still and move forearm ac ross your body as fa r as you c an. (3) Return to sta rting position. (4) Do not forc e movement, use your wrist or let your elbow c ome away from your side.

FB MB ROTATION

(1) Sit on FB, hold ing a MB out in front of you with stra ight a rms. (2) Keep ing the fitba ll and your pelvis still, rota te your torso from left to right. (3) Try to get as muc h rota tion through your sp ine as possib le

ARABESQUE

(1) Plac e one foot on the ground and keep your pelvis stra ight ahead. (2) Stretc h your a rms out wide and lift your other leg into the a ir as high as you c an (wa tc h pelvis) (3) Keep the weight on your heels and gently bend your loaded leg into a squa t. (4) Watc h your knee doesnt transla te forwards.

PUSHUPS

(1) Set up on hands and knees. (2) Sink your shoulder b lades, d raw your belly button in and ma inta in neutra l sp ine. (3) Do not d rop your head , hips or lower bac k (4) Everything should stay stab le.

STATIC HOLD

(1) Set up on your elbows and knees. Shoulder b lades together, neutra l sp ine and abdomina ls d rawn in. (2) Contrac t your la ts and then gently ra ise your knees 1c m into the a ir. (3) Do not d rop your hips, head or lose positioning of your shoulder b lades. (4) Stop if there is any pa in in your lower bac k or your posture has fa iled .

STATIONARY LUNGE

(1) Sta rt in a kneeling position with both knees forming right angles. (2) Stand upright until both legs a re stra ight. (3) Slowly lower bac k down towards the sta rting position but without your knee touc hing the ground . (4) Watc h tha t your front knee does not move forward over your toes

LAT PULLDOWN

(1) Under or over hand grip . (2) Chest out, abs d rawn in. (3) Squeeze under your a rmp its to initia te the movement and fac ilita te your la t dorsi. (4) Bring the bar down to the front of your c hest and then return to the top of the movement (stra ight a rms).

SQUATS

(1) Feet just outside shoulder wid th. (2) Weight on your heels. (3) Draw belly button in, and stic k bum out. (4) Try to keep your c hest out as you squa t and do not let knees move foward or heels lift.

PRONE OPPOSITE ARMS

/ LEGS

(1) Lie fac e down (p rone) a rms and legs outstretc hed . (2) Draw your belly button in and gently work one a rm and your opposite leg into the a ir. (3) Hold and top of range, then return to sta rting position and swap sides. (4) Do not forc e the movement and keep your pelvis still.

S t r e t c h i n g p r o g r a m

The basic a im of stretc hing is to inc rease the flexib ility of the musc les throughout our body. In stretc hing, we c an improve

the musc le’s movement effic ienc y and a lso dec rease the risk of injury. Due to c ric ket being a one-side dominant game

your musc les will tend to tighten more on one side. This c an c ause serious p roblems throughout the sp ine and hips.

Stretc hing will help reduc e this risk. If your left hamstring is tighter then the other, it makes sense to spend more time

stretc hing this side.

Stretc hing will

a . inc rease the range of motion in the joints

b . c ond ition the musc les for exerc ise

c . Dec rease the stresses p lac ed on the joints

d . Prevent the tightening of musc les tha t may lead to an injury.

e. Hinder “ dominant” musc les from overworking and lead ing to an instab ility.

Guidelines for stretc hing inc lude:

� Brea the - hold ing your b rea th c rea tes tension in your body and works aga inst wha t you're trying to ac hieve.

� Relax - a im to be as relaxed as possib le.

� Hold eac h stretc h for a minimum of 30 sec onds or 10 deep b rea ths (unless spec ified otherwise.) � Conc entra te on the musc le(s) you a re stretc hing. Estab lish tha t you a re feeling a stretc h in the desired musc le(s).

BACK & UPPER BODY STRETCHES

(A) SINGLE LEG BACK ROT (B) SEATED SIDE STRETCH (30 – 45 seconds) (30 seconds)

(C) DOUBLE LEG BACK ROT (D) THORACIC SPINE

(40seconds) (45 Seconds)

(E) BOX POSE (F) PEC STRETCH (G) LAT STRETCH (30 seconds) (30-45 seconds) (30 seconds)

LOWER BODY STRETCHES – HIPS, HAMSTRINGS, QUADS & CALVES

STRAIGHT LEG HAMSTRING BENT LEG HAMSTRING (H) (60 seconds) (I) (45 seconds)

GROIN STRETCH (WALL) ANCHORED HIP FLEXOR (J) (60 seconds) (K) (60 seconds)

PIRIFORMIS (GLUTEAL) STRETCH PRETZEL STRETCH (L) (45-60seconds) (M) (45 seconds)

CALF STETCH 1 & 2 (N & 0) (45 seconds)

Ae rob ic e nd ura nc e / sp e e d tra ining :

Unit running

You will be emp loying Unit Running as a method of inc reasing your aerobic enduranc e. Unit running c ombines both

aerob ic and anaerobic running c ond itions. One unit c onsists of 15 minutes of work. The unit (or 15 minutes) is d ivided into

c ontinuous running of a steady pac e and interva l sp rint tra ining. For example, 8 minutes c ontinuous running, 7 minutes interva l tra ining.

The guidelines to follow inc lude:

� Your heart ra te should be no less than 150 bea ts per minute during the c ontinuous running phase.

� Eac h sprint needs to be run a t 100% effort.

� The rec overy between eac h sprint should be a light jog bac k to the sta rt position.

� Foc us on ac c elera ting as powerfully as possib le from a stand ing sta rt.

� Eac h unit fo llows d irec tly from the p revious one. � The following is an example of how we might c omplete a session of 4 units:

10 minutes c ontinuous running + 6 x 50m sprints

7 minutes c ontinuous running + 10 x 30m sprints up a steep hill

8 minutes c ontinuous running + 8 x 40m sprints 6 minutes c ontinuous running + 8 x 80m sprints

U N I T PRO TO C O LS

UNIT 1 UNIT 2 UNIT 3

10 minutes c ontinuous running

6 X 50m sprints

8 minutes c ontinuous running

10 x 30m sprints

8 minutes c ontinuous running

8 x 40m sprints

UNIT 4 UNIT 5 UNIT 6

8 minutes c ontinuous running 20 x 10m sprints

7 minutes c ontinuous running

15 x 20m sprints

8 minutes c ontinuous running 10 x 30m sprints up a hill

UNIT 7 UNIT 8 UNIT 9

7 minutes c ontinuous running

8 x 80m sprints

9 minutes c ontinuous running

12 x 20m quic k feet

6 minutes c ontinuous running

20 x 10m sprints up steep hill

UNIT 10

5 minutes c ontinuous running

8 x 100m sprints

Monday Tuesday

Wednesday

Thursday Friday Sa turday Sunday

Gym session

Cyc le OR Swim

(45min)

Unit Run (2

Units)

Gym session

Unit Run (2

Units)

Stretc h.