Cricket

Cricket is a sport that is played generally over long durations, which require a high level of mental focus, as the game even though considered slow, has high periods of explosive action - namely when the ball leaves either the bowler or fielders arm, or when the batsman hits the ball or decides to sprint between the bails.

Batsman will benefit from plyometric exercises for improving their rotational strength and speed, generating greater power, along with speed work to increase their ground leg speed. Ideally aim to perform 1 - 2 sessions per week, having a minimum of 2 days rest between sessions, avoiding any plyometric work 2 days before any match. Your sessions may use both the batting and fielding drills, dependant upon your playing position.

Bowlers, especially fast bowlers should look at performing leg speed work, along with arm drills in order to increase bowling speed and accuracy, as well as helping to prevent injury. Perform sessions as per batsman, 1 - 2 sessions a week. Spin and non bowlers will get minimal benefit from plyometric's and would be better to spend time in the nets or doing the batting / fielder sessions.

Fielders will need to be able to run fast over short distances to reduce run rates, along with the ability to be able to jump both vertically and laterally in order to catch or block the ball. Sessions should include speed work - jumping and core / upper body exercises to improve throwing ability. Look at performing 1 - 2 sessions per week, 1 of which should be the batting session.

Session 1 For Batters

Forward Box	Low Squat	Toe Taps	3 - 5 Point Jump
Bounding	180 Jumps	Pass - Sprint	MB Wall
Tricep Dips	DB Swings	Lunge Pass	Swiss Ball

Session 2 For Fielder's & Bowlers

1 Foot Pass	1 Step Pass	Tennis	Back Toss
Low Squat	Side Sprint	Lateral Skating	Side Jumps
Start Throw	MB Shot Putt	Oblique Pass	Shoulder Toss