To help plan and identify achievable goals I am using the SMARTER system, this consists of.
S Specific
M Measurable
A Agreed
R Realistic
T Time
E Enjoyable
R Recorded
Skill Component 1
Specific- The preparation phase of throwing the ball directly at the wicket using a short throw, is the area which I will be concentrating on.
Measurable- I will measure this by recording the action in a mock up match play situation. This will enable me to see where I am going wrong and compare it to video clip of a professional applying this skill correctly.
I can then test my technique by looking at the success rate of hitting the stumps directly.
Agreed-When I begin my training programme there may be initially a decrease in percentage success rate as I may have to break down the motor programmes along with the sub-routines involved in direct hits of the stumps, and correcting it and store it in the LTM (long term memory).I have planned that by the end of my training programme I should be aiming for a minimum of 80% success rate from a 10m radius around them stump.
Realistic-The learning curve should not be at all large as I already know how to apply this skill at a high level, but this programme should enable me to perfect it. I would increase in %success rate initially but eventually reach an area of stability (plateau on the graph) where I can no longer improve.
Time- I have planned a 4-6 week training programme where I can implement the practices and other training
Enjoyable- To prevent tedium I will change the stimulus in each occasion. This will enable me to have better results and keep the longevity of the task going.
Recorded- I will tabulate the results.
Skill component 2 (strength)
Specific: Control of pitching the ball when pitching.
Measurable: This could be measured a number of ways, place a target on the pitch, e.g. cloth, and aim to pitch in that area. Or, how many times I can hit the off stump.
Agreed: I planned that “how many times I can hit the area or the stump in an over”. I should be aiming for an 80%+ success rate.
Realistically: This task is realistic as it can be done quiet easily, but repeating this consistently at a good rate is something I need to perfect.
Time: I have the same time range.
Enjoyable: This is something that could easily be incorporated into several drills to avoid repetition of the same one.
Recorded: I will be using the diary as a way of recording my results.
Fitness Component
Specific: I will work on my strength aspect of the game as it is required in all aspects of the game. When batting, I would need strong arms to face fast bowlers, when bowling I will need even stronger back, shoulder and arms and same with fielding. I will be working on the shoulders primarily because it is the most important areas in cricket, as it is used in all aspects of the game
Measurable: This will by conducted by lifting how much I can, keeping a fair test throughout the process by having the same stance and grip when lifting.
Realistically: Currently I can bench press 50kg
Time: I have the same time scale
Enjoyable: Working out, can be boring, thus I have decided to join a gym, to change the atmosphere, and workout with friends etc, hopefully being able to support and encourage each other to strive further.
Recorded: This will simply be tabulated showing what I achieve over the time period.
Tactical component
Specific- I will Bowl at the wicket or just outside off stump.
When attempting to swing the ball, aim to pitch the ball close to the batsman to encourage front foot strokes, i.e. bowl a full length.
Measurable: I can measure this by marking an area on the pitch and see how many times I hit the target in an over. Then see how many times I can hit the top of off stump.
Agreed: I will see how many times I hit the target in an over at a time.
Realistically: Realistically I want to hit the wicket every delivery, but as chance goes that will not happen.
Time: I have the same time scale.
Enjoyable: The Training for this will be done solely at training by myself and with the team, the players and coach have agreed to help me out as much as possible and think of new ways of getting me to move offensively, as well as running some drills for the whole team, as coach thinks we would all benefit from such drills.
Recorded: I will tabulate my result and video capture it to compare progress
Tactics for Seam Bowlers
-Bowl at the wicket or just outside off stump.
-When attempting to swing the ball, aim to pitch the ball close to the batsman to encourage front foot strokes, i.e. bowl a full length
-Vary length from time to time so that batsman has to think whether to play forward or back. Bowl the occasional bouncer.
-Encourage dangerous strokes by leaving gaps in the field and pitching the ball so that it is difficult to hit the ball into those gaps.
-Frustrate batsman by bowling to avoid his favourite strokes, e.g. keep front foot players on the back foot by bowling shorter length balls.
-Do not bowl too many variations, e.g. outswinger, inswinger, off cutter, leg cutter. It is difficult to set fields for a great variety of balls. Do vary your position on the crease.
I-f one batsman is poor try to bowl at him most of the time by allowing the better batsman the opportunity of scoring singles early in the over by setting the field deeper.
-Towards the end of an over do not allow the better batsman a single so that he faces the next over. Bring the field in to stop the single.
Overall training programme plan:
My action plan mainly consists of muscular training on the upper body but I will maintain muscular and physical balance by adding to the training programme a mixture of lower body exercise and a general fitness and cardiovascular programme with my regular squash training. I will have rest days during the week to keep the body going; this will allow the muscles to recuperate. Each weight session will consist of 2 sets of 6-8 reps. The table shows how I will alternate my weight training each day as it is important to let one part of the body to rest whilst train the other, if I were to e.g. upper body for 2days, it will become fatigued.
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-
- 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.
- Keeping your elbows slightly bent, breathe out as you lift the dumb bells up and out to the side, as you bring your arms up, imagine you are holding jugs of water and at the top of the movement you’re about to pour them out, bringing your arms round half a rotation. Return to the starting position.
Standing dumb bell press
- Stand with your feet shoulder width apart with your knees slightly bent. Hold the dumb bells above your shoulders, palms facing forwards elbows bent 90º
- Raise your arms above your head, pushing up through the movement and breathing out as you lift, keep your elbows unlocked as you lift and slowly return to the starting position. Repeat.
Biceps and Triceps
Seated dumb bell curls on a Swiss ball
- Sit facing forwards on Swiss ball, back straight, knees bent at 90 degrees and feet shoulder width apart, arms hanging straight down by your sides, palms facing towards the ball.
-
Lift the dumb bells to chest height, rotating your palms as you lift, so they are facing towards your chest at the top of the movement. Back should be straight and not leant forwards, exhale as movement is completed. Return to the start and repeat.
Standing barbell curl
A) Stand with your feet apart and your back straight, knees slightly bent, hold the bar in an underhand grip with your hands just brushing the outside of your thighs. Look straight ahead.
B) Keeping your wrists straight and your pelvis in, curl the bar towards your chest keeping your elbows close to your body. Return slowly to the start position and repeat.
Tricep dips
A) On parallel bars, lift yourself up onto the bars angling your lower body away from you. Make sure your elbows stay close to your body, keep your head up, don’t lock your arms and cross your legs at the ankle.
B) Lower your body down by bending your elbows to 90 degrees, keeping your arms by your side. Return to the start and repeat
Chin-ups
- Stand beneath the bar reach your arms up towards the bar, jump enough to grip the bar tightly with an overhand grip.
- Keeping the body as loose as possible, pull yourself up until your chin is level with your hands, hold then gently lower back to starting position, and repeat.
Chest
Swiss ball dumb bell chest press
- Lie face up on the ball making sure it supports your head and shoulders. Tuck your chin in, keep your back straight and your feet shoulder width apart, with your knees bent 90 degrees. Hold the dumb bells at chest level, arms bent 90 degrees with your palms in an overhand grip.
- Push the dumb bells straight up, keeping your palms facing forwards and your elbows slightly soft. Return to the start and repeat
Abdominals and lower back
Medicine ball crunches
- Lie face up on a Swiss ball making sure it’s under your core and shoulders. Use two dumb bells twice the weight of what you’re lifting to anchor your feet. As you lean back, hold the dumb bell under your chin. Make sure your head and upper back are touching the ball. Your feet shoulder width apart, knees bent 90 degrees, with the dumb bell below your chin, tuck your chin into your chest.
- As you prepare to crunch up, first of all put your tongue on the top of your mouth, tuck your chin in and nod your head before flexing your torso. Tip your chin first before moving into a sit up position. Crunch up slowly until the dumb bell is resting on your pecs. Pause, carefully return to the start and repeat.
Lower body
Dumb bell lunges with box
- Stand with your right leg on a box and balance on the toes of your back foot. Keep your back straight and with a dumb bell in each hand have your arms by your sides, palms in.
- Bend your leading leg 90 degrees, making sure your knee doesn’t go beyond your toes. Keep your body weight on the heel of your leading leg. Make sure you keep your shoulders back, your chest out, your arms by your sides and your back leg bent at almost 90 degrees, but not touching the floor. Return to the start and change legs.
Action Plan Summary
Evaluation
The best way to evaluate my action plan is to compare with my originally set targets.
Skill1- This was the short throw. I originally didn’t have a good technique when picking up the ball and turning. This was improved by following guides and video clips of professionals doing the skill. This improved my accuracy as well as I had the technique to throw the ball on the pick-up and turn, I did no longer have to turn around and get into a sufficient position. When I began the target practice I had to break down the skill and go back to cognitive learning. This made my percentage success low as I had earlier predicted. I managed to get 3/6 a 50% success rate. By the time I broke down the skill and practiced each individual segment, I began to improve my accuracy and pick up. The physical training to the upper body had helped a lot. The back and arms are the main groups of muscles which are used when throwing a ball, thus improving my accuracy and speed of the throw. I improved to roughly an average 80% success rate in an “over” of play, this was 5/6 direct hits average out of 10sets. Thus I generally felt that I had attained my original goal, they key now is to further improve, namely in a game situation and try and make it as consistent as possible.
Skill2- This was how many times I can hit the stumps by bowling fast in one over (6 deliveries). I didn’t meet the target 6/6 wickets, but then again this a very rarely happens when a batsman is standing in front of the stumps. I averaged out of 10sets of “overs”, at the end of my training programme 5/6 wickets. 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.