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Personal Performance Portfolio for Cricket

Extracts from this document...

Introduction

PPP- Personal Performance Portfolio for Cricket Identification of: 1. Skill components * Direct hit from 10m (My weakness) * Fast / swing bowling (my strength) 2. Fitness component; * Weight training (strength) 3. Tactic/Strategy * Offensive movement Strengths: Catching- * The high catch- This is used to catch a ball that is dropping quickly from a height. This can be a static catch if you're in the correct position to catch the ball comfortably but most of the time it's a mobile catch, as you have to judge where the ball is, how fast, etc. and then catch the ball. The method to catch like this is as follows- Sight the ball, move quickly to where it is coming down, stand still with hands above eye level, palms facing ball and fingers spread out, little fingers touching. The hands should "give" as the ball is caught; this is reducing the impact of the ball in the palms and also makes sure it won't bounce out. Currently I am performing this skill at a high level as it has become vary rare for me to drop a high catch, I have the speed and co-ordination to get to the ball in time. If I were to improve this skill it would help my game improve a lot. As the saying goes "catches win matches" so it would be paramount from the team aspect. * The close catch- These types of catches are primarily used close to action of play. They can include, slip, silly mid-on/off. When in this position the utmost amount of concentration is required as the ball is generally going to arrive at a fast pace as you are in close proximity of the batsman. You should be ready to catch in your position before the ball is even hit. Eyes should be level and head still, palms facing anticipated line of ball, fingers pointing down, elbows clear of body and the hands should "give" as in the same situation as a high catch. ...read more.

Middle

3 days of squash cardiovascular training -5*weights 9-10 reps -3 rests days -3 upper body workouts -1 lower body workout + 3 days of squash cardiovascular training -4*weights 9-10 reps -3 rests days -3 upper body workouts -1 lower body workout + 3 days of squash cardiovascular training Skills training programme 3 specific training sessions 2*skill 1 1*skill 2 3 specific training sessions 2*skill 1 1*skill 2 3 specific training sessions 2*skill 1 1*skill 2 4 specific training sessions 2*skill 1 2*skill 2 3 specific training sessions 2*skill 1 1*skill 2 3 specific training sessions 2*skill 1 1*skill 2 Recovery programme -3 rest days -Light aerobic activity to maintain general fitness, 20miniute run around the park, on rest days -2 rest days -Light aerobic activity to maintain general fitness, 20miniute run around the park, on rest days -3 rest days -Light aerobic activity to maintain general fitness, 20miniute run around the park, on rest days -2 rest days -Light aerobic activity to maintain general fitness, 20miniute run around the park, on rest days -2 rest days -Light aerobic activity to maintain general fitness, 20miniute run around the park, on rest days -3 rest days -Light aerobic activity to maintain general fitness, 20miniute run around the park, on rest days Before any activity that I endure, a warm-up is done, the minimum is a 5miniute jog followed by static and movement stretches Strength training regime: I designed the schedule, so it can be easily followed when doing the weight training sessions. I find it easy to work with the apparatus I have at home and use them as freely as I want, rather than going to a gym which is harder to organise. The strength training regime consists of a number of standard exercises. Shoulders Lateral raise- A) Stand with your feet shoulder width apart, with your knees slightly bent. Hold the dumb bells in front of your thighs, palms facing inwards, for full range of movement. ...read more.

Conclusion

I didn't managed to measure my speed of bowling but I felt, and was told that I looked quicker. This was a great accomplishment as the stronger I grow physically it should be easier to improve my bowling tactically. I will as always continue to practice as I have been to improve my bowling, so when the season comes I will be in my prime. Tactics- I wrote up in my SMARTER system all the possible tactics that could be used by a fast/seam bowler. I made sure that the aim was eventually the top of off stump. This was important because in a match situation batsman usually leave their off stump clear (partially), if I managed to get the line of the ball close to the body and make it swing away, there is a higher percentage chance that the batsman would edge it. The target practice on the pitch worked out very successfully as I was measured on how many times I would pitch the ball in the appropriate area sub-consciously (i.e. without thinking about it). Strength- my target was to bench press 60kg, I believe I attained this. Having achieved this target I believe I can continue to improve. To do this at a quicker rate I could use artificial protein Creatine, recommended by "Men's health magazine", this would increase my muscle strength at a faster rate. Overall I found the exercises and weight training very helpful. In the future I would train during a season, so I would specifically know what to improve in my game from feedback from my coach and myself in game situations. I found breaking down the programmes made it easy for me to follow which was a bonus on such a hectic schedule. The training is not complete for me as I have long-term goal set, I want to beat my personal best bowling figures in a match and at the end of a season and eventually be recognised by a scout. ?? ?? ?? ?? SPIDY Page 1 of 21 ...read more.

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