Learn Cricket With Frank Tyson

(A Cricket Coach’s Training Programme)

 

Unit One

Warm-up

Activity 1. The players each have a ball.They jog two laps of the oval, throwing the ball up in front of them and catching it again firstly at head height/then chest high/ waist high/ knee high/ finally ankle high.

Activity 2. The players each have a ball and jog twice around the oval. Periodically they  roll the ball along the ground in front of them, pursue, stoop and recover it, before rolling it out again.

 

Speed and Agility Work

Activity 3.  Running round the Rectangle.

    On a smooth part of the outfield, mark a rectangle 30 m by 20 m with witches' hats.

    The players (P) leave the starting point A at 5 seconds intervals, skipping sideways to their right at full speed to point B.

    At point B, they sprint forward to point C, where they again skip sideways, this time to their left at full speed to point D.

    They round point D and run backwards to point A.

    Each player should complete 10 circuits of the rectangle.

Stretching

1. Standing Calf Stretch.  Stand a metre from a  wall or fence. Place both hands on the wall, bend the arms and lean forwards, angling the upper body towards the wall. Keep the back leg straight, the front knee bent and both feet pointing forwards. Make sure that the heel of the back foot remains on the ground. Lunge forward on the front knee. The stretch may be increased by leaning closer to the wall. Additional stretch to the Achilles tendon may be achieved by bending the back knee.

2. Quadricep Stretch.  Stand on one leg, grasp the foot of the other leg and pull it behind the back into the buttock. To increase the stretch, draw the knee back and extend the hip a little further. If balancing on one leg is hard, support yourself against a wall or partner.

3. Hip Flexor Stretch. Take a large stride forward with one leg. Lower yourself towards the ground, bending the front knee so that it is directly above the ankle of the same leg. The rear leg is extended behind the leading leg so that the knee is touching the floor. Maintaining this position, lower the pelvis  to create an easy stretch.

4. Standing Groin Stretch. Stand with the feet about a metre apart and pointing forward.  Keeping one leg straight and the foot on the floor, bend the other knee and lean forwards.

5.  Seated Groin Stretch. Sit on the ground, legs apart, both knees bent, and with the soles of both feet together. Place the hands on the knees and push gently down to stretch the groin gradually.

6. Seated Hamstring Stretch. Sit on the ground with both legs together and extended and straight in front of the body. Bend slowly forward from the hips and try to reach beyond the toes. Keep the head up and if flexibility is poor the knees may be slightly bent.

 

 

7. Lower Back Stretch. Lie on the back with legs straight and extended. Bend one knee, clasping both hands around it. Pull it gently into the chest. Do not strain. The lower back should be pressed firmly against the floor and the other leg may bend if required.

8. Hamstring/Straight Knee Stretch.Lie flat on the back. Bend one knee so that the flat of the foot is on the ground. Keep the other leg extended. Grip the extended leg with both hands underneath the knee joint. Pull it as far back as possible until the hamstring stretch is felt. Try to keep the leg straight but do not lock the knee straight.

9. Leg Over/Back Stretch. Lie on your back, arms extended at right angles from the body, legs straight. Bend one leg at the knee and draw it into the chest. Place the hand of the arm opposite the bent leg on the knee and gently pull it across the thigh of the straight leg. Keep the shoulders on the ground and turn the head in the opposite direction to that of the bent knee. Change legs and stretch the back in the opposite direction.

10. Spinal Twist Stretch. Sit on the ground with the left leg straight. Bend the right knee and step with it across the straight left leg, placing it on the ground alongside and on the left side of the left knee.Turn the upper body in the opposite direction (i.e. to the right) and place the right hand and arm behind and to the right of the body. Push gently to the left with the bent left elbow against the bent right knee.

11. Standing Side Stretch: Stand with the feet astride, a little more than shoulder-width apart, knees slightly bent. Raise one arm high above the head and slide the other arm outstretched on the side of the thigh. Push the upraised arm against the side of the head, at the same time inclining the body from the hips upward in that direction. Slide the other arm further down the leg. Maintain the body movement on one sideways plane. Repeat to the opposite side.

12. Prone Spinal Extension Stretch: Lie face downwards on the floor, arms bent beneath the body and the hands under the shoulders. Exhale and keeping the hips on the floor, slowly extend the arms fully, pushing the shoulders as high as is comfortable.

13. Shoulder/Triceps Stretch: Raise one arm above the head fully extended. Bend it at the elbow so that the forearm passes behind the head and down the back, with the elbow pointing upwards. Place the hand of the other arm on the point of the elbow, and push it downwards.  Repeat with the other arm.

14. Upper Back Stretch: Stand feet apart, hands by the side of  the body. Raise one arm and move it horizontally across the body at shoulder height. Bend the arm so that its hand passes behind the opposite shoulder. Place the other hand on the bent elbow and push the arm further across and behind the body.

15. Shoulder/Chest Stretch: Stand erect, feet slightly apart and arms by the side of the body. Extend both arms behind the body and join hands with fingers interlocked. With the palms of the hands facing the body slowly raise the stiff arms upwards.

16. Side/Shoulder Stretch: Stand erect, feet slightly apart, arms straight and raised above the head. Join hands, interlacing fingers so that the palms of the hands point downwards. Push the hands slowly slightly back and up.

17. Wrist Stretch: Stand erect and assume a praying position, hands together, palms facing in front of the chest. Slowly press one palm with the other hand to push the opposite hand back and extend the wrist.

Proprioceptive Neuromuscular facilitation
Stretching (PNF)

1.  The Shoulder Stretch.

2.  The Lateral Trunk Stretch.

3.  The Hip Flexor Stretch.

4.  The Groin Stretch.

5.  The Hamstring Stretch.

6.  The Quadriceps Stretch.

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