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(PEP) Training for Cricket

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(Personal Exercise Program) Training for Cricket Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. Example: A circuit-training program for football should include skills Like Dribbling, Shooting or Tackling. Specificity My circuit-training program is for Cricket and it is based over a six-week period. The 10 stations are specifically suited to what is needed to play Cricket. The Circuit is specified for a Bowler, as there are no Batting skills involved in this circuit. My circuit is aimed to improve the following over a six-week period: muscular endurance, muscular strength, speed, agility, and cardiovascular endurance and Ball movement skills. These are all needed for a fast bowler. * Muscular Endurance - To keep the muscles contracting for the full length of the match without them becoming tired or weak. * Muscular Strength - the force your muscles exert when they contract. This is an important part of Bowling as it is a contact sport and it is also very physical, players need to be able to bowl the ball with a great speed. ...read more.


This will help the bowler to get his line and length right. Station Five Use this time (1 minute) to rest and relax. Some light stretching can be done to remove the lactic acid that has built up in your muscles during the first four exercises. Station Six The exercise on this station are burpees, burpees are squat thrusts and star jumps mixed together. Do squat thrusts then stand up and do a star jump and then another squat thrust then stand up and do another star jump. This will improve your agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings. Station Seven The bowler will now have to bowl at only 1 stump in the nets, this time he is going to run towards the crees and bowl with extreme pace at 1 stump for 10 times and will have to right down how many times he hits the stump. This station can be repeated as many times as possible. This is a skill practice and also helps the bowler with his accuracy of bowling. Station Eight At this station the bowler will hold the ball with a different technique e.g. upright seems position. He will then try to ball at a certain spot and try to swing the ball. The bowler will have to practice six different types of movements on the ball and will have to see which ones work. ...read more.


This exercise will work out my back muscles along with Triceps. These muscles are also one of the most important in bowling. Dumbbells I am going to put some weights on the dumbbells and sit on the bench while holding the dumbbells in my both hands then I will put my elbows on my thighs and bend my arm towards my body the away from it. This exercise will help me build up my biceps, which are the most important muscles in a bowler's body. Butterfly I am going to lie down on the bench same position as in the Bench press but this time I m going to lift the weight with my arms from my shoulders level. I am going to bring the butterflies up to my chest and then back. This exercise will also work out my chest muscles with the abdominals. Jus like any other training I am going to stretch out all the muscles and for cool down I will cycle for 5 min at a very little speed. In all the above exercises I am going to use heavy weights because they will help me get bulk muscles by improving my Muscular Strength, power and Stamina. This table shows how I completed my first weight training. Evaluation First of all I would like to say that I have enjoyed every moment of my PEP, which has finally come up an end. After these six weeks of hard work. Abdullah Javad 11W George Mitchell School ...read more.

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