THE HANDBOOK of CRICKET DRILLS Shayamal Vallabhjee the Handbook of Cricket Drills 3

ShayamalShayamal VallabhjeeVallabhjee

Foreword by Gary Kirsten THE HANDBOOK OF CRICKET DRILLS Shayamal Vallabhjee The Handbook of Cricket Drills 3

Published in 2013 by Shayamal Vallabhjee Flat 126 Nibana Apartments Pali Hill Road Bandra West, Mumbai 400 050

First published: 2006 Digi Sports cc

All rights reserved. No Part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photo- copying, recording, or any information storage and retrieval system, without prior permission in writing from the author.

Illustrations: Varun Bhardwaj Layout & Design: Abhilasha Roy Cover Design: Abhilasha Roy The Handbook of Cricket Drills 4

TABLE OF CONTENTS

6 Foreword by Gary Kirsten

9 Acknowledgements

10 Summary of Icons Used

12 Introduction

15 Conditioning for Cricketers 16 Principles of Scientific Prescription on Exercise 17 Heart Rate Intensity Formula 19 Components of Fitness 21 Conditioning the Cricketer 24 Resistance Training Principals 26 Core Stability

29 Sports Vision Training for Cricket 31 A Sports Vision Assessment 31 Components of Sports Vision 32 Dynamic Visual Acuity 33 Depth Perception 35 Peripheral Vision 36 Eye Motility 37 Eye Dominance 37 Eye Hand Coordination 40 Visual Reaction Time 41 Visualization 42 Speed of Focusing 42 Glare Recovery Speed 43 Ability to see in Dim Illumination 43 Colour Perception 43 Contrast Sensitivity 44 Fixation Ability 44 Visual Memory The Handbook of Cricket Drills 5

47 Best of the best 49 Plyometric Exercises 57 Dynamic medicine Exercises 65 Agility Exercises 73 Swiss ball Exercises 81 Weight training Exercises 89 Scapula Stability Exercises 97 The Lore of the Core 105 Speed and Power Exercises

113 Fielding Drills 114 Slip Catching 115 The Broken Line 116 Hand-Eye Co-ordination 117 Hand Soccer 118 A Bowler’s Run Out 119 Throwing at Stumps 120 The 3-Station Drill 121 The Basic Slide 122 The Under-arm Relay 123 Saving the Single/Throwing on the Run 124 The Triangle Fielding Drill 125 Develop Fielding Agility and the Ability to Throw under Pressure 126 Reaction Time Square Drill 127 Throwing at Stumps and Backing Up 128 Calling for Catches 129 Rapid Fire 130 Attacking and Retrieving 131 Throwing to the Wicketkeeper 132 The 3-Stump Drill 133 Round the Clock 134 Catching and Throwing 135 The Caught and Bowled 136 Slip Catching (Match Situation) 137 Run-Out Situations 138 Run-Out Situation (Match Simulation) 139 The Retrieve and Return 140 In the Ring 141 The Speed Drill 142 The 7-Minute Triangle with Fielding 143 Catching : Quick and Easy 144 The Bucket Drill The Handbook of Cricket Drills 6

145 Relay Throws 146 The 5-Stump Drill 147 The ‘V’-Shaped Drill 148 Reflex Catches

151 Fitness Drills 152 The Clock Face 153 The Soccer Field Drill 154 Team Sprints 155 The 7-Minute Triangles 156 Box Drill for Agility/Speed 157 The Repeat Sprint Ability Test 158 Basic Shuttles 159 The Indian File 160 Speed Circuit 161 The Side Step 162 The Ladder Drill 163 The 23–7 Drill

165 Lessons from Legends 167 Philip Edgar Russell 168 Jonathan Neil Rhodes 169 Eric Simons 170 John Buchanan 171 Vince van der Bijl 172 Gary Kirsten 174 Mickey Arthur 175 John Wright 178 Sachin Tendulkar 180 Doug Watson The Handbook of Cricket Drills 7

FOREWORD

As we head further and further into the professional era where the physical demands of the game have substantially increased, the need for every individual to build a solid physiological base has become critical. There have been many incidents of injuries causing major disruptions to a team, often at crucial times. A player needs to have a clear understanding of his responsibilities to himself and to the team so that he may enjoy a successful and prolonged career at the highest level.

Back to back one-day international 100’s in India in 35-degree heat– not possible without a high level of fitness. 25 overs an innings at consistently high pace over a 5-match test series – not possible without a high level of fitness. 12-hour innings to save a game for your country– again not possible without a high level of fitness.

These are possible scenarios that many young aspiring cricketers could be faced with. The opportunity to do something very special that will be etched into the history of this great game. Can you imagine not being physically ready and prepared? The Handbook of Cricket Drills 8

I believe there are many cricketers who have had the potential to have highly successful careers, but have fallen short through persistent injury and gen- eral lack of physical conditioning. In this professional era, where the physical demands are high due to increased game time, the player needs to have a clear understanding of the importance of maintaining fitness levels. This preparation will require discipline and sacrifice. As you begin to push those ‘comfort zones’, you will begin to understand what your body can achieve and how far you can go. This in turn will build your mental strength as you begin to achieve your short-term physiological goals.

A strong work ethic is the cornerstone to any successful endeavour. Taking short-cuts in your training will stop you from building that physiological base and allowing you to reach your full potential. Dennis Lillee sums it up in this quote:

‘Pre-season, I would be at it six days a week, running somewhere between four to six kilometres a day, and then, probably every second week, a 10 to 12 kilometre run. Some thought I was mad because at the end of practice I would run hard until it was dark and then do a series of other exercises.’

May this book provide you with the necessary skills and tools to build the physical base you will so badly need throughout your career.

Gary Kirsten. Head Coach South African Cricket Team, Former Head Coach Indian Cricket Team & 2011 World Cup Winning Squad. The Handbook of Cricket Drills 9

This book is dedicated to the memory of Biksham Badri Narian whose timeless encouragement and motivation helped me live a life of dreams fulfilled. The Handbook of Cricket Drills 10

SUMMARY OF ICONS USED

Running Fielders

Catching & Throwing Fielders

Stationary Fielders

Coach

Wicketkeeper

Bowler

Wickets & Beacon The Handbook of Cricket Drills 11

INTRODUCTION

“For all its reputation for conservatism, cricket in its history has demonstrated a remarkable capacity for innovation. What game has survived subjection to such extraordinary manipulations, having been prolonged to 10 days (in Durban 70 years ago), truncated to as few as 60 balls (in Hong Kong every year), and remained recognisable in each instance?” -Gideon Haigh The Handbook of Cricket Drills 12

Success for me has come from a love for the game, a determination to overcome adversity, and most importantly from the understanding that the road ahead will not be easy. In my eight years of professional cricket, I have always maintained that despite the innovations and technological advancements in the game, success will inevitably belong to the individual who is inspired, hard-working, positive and proactive. And if he can spread this aura to his team, then they too will enjoy the sweet taste of victory.

As we move into the new age of cricket, fitness will form the cornerstone of success for most teams: not necessarily in the cricketer’s ability to run fast but in his ability to utilise that fitness to uplift the team’s fielding, improve his mental strength, reduce injury, enhance performance, prevent fatigue and practice perfectly.

Training is a science designed to create an understanding of the physiology of the body and it is utilised to take the athlete beyond his own considerable expectations. It is what makes running 100m in under 10 seconds and breaking the 160km bowling speed barrier, efforts to marvel at.

Much of what we experience in life results from a combination of skill and luck. Different levels of skill and off good and bad luck are the realities that shape out lives. Success on the other hand is as a result of years of deliberate practice, a cultivated work ethic and adequate guidance. The purpose of this book is to help you untangle and interpret the processes necessary in developing a cricketer. The book in itself is a journey - my journey off how I, with the help of many passionate and knowledgable players and coaches, learnt to understand and quantify the skills needed to achieve success on an international podium. I hope that the experiences from my journey provide you with the guidance you need to live a life of dreams fulfilled. The Handbook of Cricket Drills 13

CONDITIONING FOR CRICKETERS

“Cricket is a most precarious profession; it is called a team game but, in fact, no one is so lonely as a batsman facing a bowler supported by ten fieldsmen and observed by two umpires to ensure that his error does not go unpunished.” - John Arlott The Handbook of Cricket Drills 14

CONDITIONING FOR CRICKETERS

Cricket is one of the longest competitively played games in the world. It can have a time span of between three and forty hours, and be played in the harshest of weather conditions, ranging from scorching hot days to (bowlers running up against a) gale force wind. The question that is of ultimate importance is whether a modern-day cricketer can sustain a career relying solely on his skill? The dictionary defines ‘skill’ as the ‘ability to use ones knowledge effectively and readily in execution or performance.’ Is the recipe for success just high skill levels or in combination with a physically well conditioned body and mind?

A scientific analysis will reveal that the game of cricket is played primarily in an aerobic energy system with intermittent bursts in the anaerobic system. When an individual stands in the sun for a day, he is taxing his aerobic system. Sudden bursts of energy such as running after a ball, a bowler delivering the ball and a wicketkeeper making an outstretched dive to reach a ball are examples of the anaerobic system coming under stress. Hence,the understanding of these systems in conjunction with a scientific approach to its training is paramount to any success at every level.

Since a strong aerobic base appears to be integral in the development of a cricketer, it becomes important to also interpret the nutritional needs of the cricketer and the role of adequate supplementation in every form of the game. The needs do differ slightly due to the varying intervals of play, but complex carbohydrates & lean protein should form part of the primary diet.

The secondary energy system is the phosphogen system which is oxygen inde- pendent. Here, phosphocreatine is used to generate adenotriphosphate (ATP), which is the energy source for muscles. This release of energy is far greater than the synthesis of simple carbohydrates, which explains why this energy system feeds high intensity activities that have a short duration.

The conditioning programme of a cricketer has to take into account the varying energy systems and its dietary and supplementary requirements. Training a cricketer with a scientific approach is guaranteed to enhance performance and reduce injuries.

This chapter will discuss the basic scientific principles of exercise prescription, the various components of fitness and some conditioning methods that will yield results at every level of competition. The Handbook of Cricket Drills 15

PRINCIPLES FOR SCIENTIFIC PRESCRIPTION ON EXERCISE There are important principles to take into account when a training programme is devised for a cricketer. These principles assume that the cricketer is asymptomatic and has had no ill health. The following principles are important to consider when devising an exercise programme:

F– Frequency: How often to perform the type of exercise. Frequency incorporates the principles of regularity and recovery. I– Intensity: How hard to exercise. Intensity incorporates the principles of overload and progression. T– Time: How long the exercise session should be. Time also incorporates the principles of overload and progression. T– Type: What type of activities train each component. Type incorporates the principles of specificity and variety. Intensity of exercise can be calculated using the Karvonen Heart Rate Formula. HEART RATE INTENSITY FORMULA

To estimate maximal heart rate (MHR), subtract the 220 individual’s age from 220. - 40 Age 180 MHR

Subtract the individual’s resting heart rate (RHR) from 180 MHR the maximal heart rate to get the heart rate reserve (HRR). - 84 RHR (RHR=84) 96 HRR

Multiply that number (96) by the intensity, the percentage 96 HRR of maximal heart rate (%MRH) desired. x 50 % 48 Find the training heart rate (THR) by adding the resting 48 heart rate to that number. + 84 RHR 132 THR

Therefore 132 beats per minute (bpm) is the lower limit at 50% of predicted maximum. The Handbook of Cricket Drills 16

Training errors are among the most common predisposing factors for sports injuries. Adequate and optimum training is about striking a balance between sufficient quality and quantity to maximise and enhance performance; but not so much that injury may occur. All exercise programmes are governed by exercise principles that ensure a safe and biomechanically correct training regime. These are:

Individuality Recovery Adaptation specificity Overload progression Regularity Reversibility Moderation Variety Periodisation

Although all exercise principles are important, I believe that the principle of periodisation requires further elaboration.

Periodisation: This is the most important component of a training programme. It comprises dividing the training programme into various components: conditioning, pre-season and competition. During the conditioning phase, the cricketer works on his aerobic, anaerobic, muscle strength and endurance, speed, agility, flexibility and power. It is also the phase during which most in-season injuries are rehabilitated. During the conditioning phase the cricketer’s body is generally ‘training tired’, and as a result performs very poorly.

The pre-season involves a toning down of fitness and conditioning and a step up in technique analysis, game strategy and mental conditioning. Muscular strength and cardio-respiratory endurance form the major part of pre-season maintenance. Sports vision training and eye hand coordination training are also integrally important during the pre-season phase.

During competition, a cricketer focuses solely on maximizing performance whilst reducing injuries. Only basic physical conditioning occurs to maintain adequate competition phase fitness levels. It is of paramount importance that the periodization programme incorporate sufficient rest periods that allow for both mental and physical recovery. The Handbook of Cricket Drills 17

COMPONENTS OF FITNESS

Cardio respiratory endurance: This is also known as cardiovascular or aerobic fitness. It refers to the degree to which the heart, lungs and circulatory system provide the cells of the body with substances necessary to perform work for long periods of time. This performance is called endurance. It is required in many physical activities such as long-distance running, cricket, swimming, cycling, canoeing and cross-country skiing. Interval training is also an excellent method of developing aerobic fitness.

Muscular endurance: This is the capacity of a muscle or a group of muscles to continue contracting over extended periods of time against a resistance. It is the ability to repeat a movement again and again without getting tired. This aspect of fitness is necessary for any repetitive activity, from running to bowling in cricket.

Muscular strength: This refers to the amount of force a person can generate for a single muscular effort. It is most commonly demonstrated in weight-lifting and supplements most training programmes.

Flexibility: This is a measure of the range of motion available at a joint or group of joints in the body. It is determined by the shape of bones in the joint, the length of the muscles and the ligaments which cross that joint and the neuromuscular ‘setting’. It is important in all sporting activities. Flexibility is improved by continuous stretching.

Agility: This can be described as the ability of the body to change position quickly and accurately. This is an important component with respect to cricket skills. Agility can be trained using drills that involve changing of direction and quick feet.

Power: This is described as the ability to produce work. In cricket this is required in bowling, batting and fielding. Batsmen taking off for a run, fielders exploding for a diving catch and bowlers putting in an extra bit during the effort delivery are examples of power output in cricket scenarios.

Balance: This is the maintenance of equilibrium during physical activity. Balance must be maintained while in motion or in a stationary position. Equal distribution of balance is essential in batting, bowling and fielding. The Handbook of Cricket Drills 18

Co-ordination: This describes the ability to use the senses in co-ordination with other body parts to execute physical skills with accuracy and smoothness. Ball games and hand-eye co-ordination drills help improve co-ordination.

Speed: The ability to perform a movement over a short period of time. This is an integral component in the fitness make-up of a cricketer. Speed can be improved by using interval training and sprint training in conjunction with each other to attain optimal results.

Reaction time: This refers to the time between stimulation and commencement of the reaction to that stimulation. Batters with excellent reaction times generally see the ball earlier and most often develop to become elite cricketers. Slip fielders are also good catchers with height- ened reflexes.

The Handbook of Cricket Drills 19

CONDITIONING THE CRICKETER The conditioning of a cricketer must follow the basic guidelines and physiological principles that govern the development of scientific training. In order to understand the science of training, one must grasp the energy systems theories discussed earlier. This is highlighted in the simple pyramid approach to conditioning.

Phosphocreatine level (short, high-intensity speed work – in-season)

Anaerobic level (speed work, weights, circuits – pre-season)

Aerobic level (long runs, cycling, interval training, circuit training, weights – off-season)

NB: aerobic maintenance of fitness is needed in all seasons.

The understanding of the pyramid is very simple. In order to progress up the pyramid one must have a strong base below. For example, a cricketer cannot train for anaerobic runs prior to having a strong aerobic base, and vice versa with phosphocreatine level vs. anaerobic level. Therefore a strong aerobic base cannot be stressed enough in all codes of sport. The Handbook of Cricket Drills 20

Aerobic exercise: Aerobic fitness is extremely important in cricket as the game is played within a time frame of between five and forty hours, depending on the game structure. The best method of improving aerobic fitness would be by running, cycling or swimming for a duration of ±40 minutes a day, for 4–5 days a week, at a heart rate of between 65–85% of maximum heart rate, for a period of 12–16 weeks or longer. Although cycling and swimming have shown to improve cardiovascular fitness, running seems to be the best with regard to sports-specific simulation. Other methods of improving the aerobic capacity are continuous slow running, continuous fast running, interval training, fartlek training and circuit training.

Anaerobic exercise: This can be coupled together with the phosphocreatine level. It represents the bursts of speed that are required during the game, for example, a fielder chasing a ball or a batsman running between the wickets. To improve at anaerobic workloads, one must train at greater than 180 bpm, for one session a day, for 3–4 days a week, for a period of 8–10 weeks. The distances should be between 3.5–5.5 kilometres. Other methods of improving anaerobic fitness are hollow sprints, accelerated sprinting, fast interval training and interval sprints.

Agility: This is probably one of the most neglected components in the conditioning programme of a cricketer. It is this aspect that draws the parallel difference between the superior team and the average team. Agility contributes to the team’s fielding performance. The ability to change direction and turn quickly during fielding is ultimately what determines who will win the match in the contest that is evenly matched. Training agility involves drills that require rapid feet movement and quick change of direction. An example of an agility drill is the zig-zag drill and quicker change of direction activities.

Flexibility: Lack of flexibility can be detrimental in the science of fast bowling. The delivery of a cricket ball during the delivery stride is an anaerobic activity. During anaerobic activities the majority of the energy is derived directly from the muscle. A well-stretched muscle will be able to contract much more vigorously, resulting in greater expulsion of energy and ultimately being able to bowl faster deliveries. A fast bowler requires above average flexibility of the shoulder, lower back and hamstrings. Inadequate flexibility can lead to muscular injuries and greater stress on the vertebral column to support the body during delivery.

Stretching, like all other aspects of fitness must follow the basic guidelines that prevent injury and enhance performance. The Handbook of Cricket Drills 21

GUIDELINES FoR STRETCHING

Do not bounce. Stretching should be slow and controlled. Stretching must be guided by tension not pain. Do not hold your breath – normal breathing. Hold each stretch position for 20–30 seconds. Stretching should be repeated every four hours as a stretch lasts for about that period. Stretch both sides equally. Stretch before and after activity. A pre work out stretch should follow a warm up.

BENEFITS oF STRETCHING Increased flexibility & joint range of motion Decreased muscle stiffness & soreness Decreased risk of injury Improved circulation Enhanced match readiness Enhanced performance Improved posture Enhanced muscular coordination Improved energy levels The Handbook of Cricket Drills 22

These are some of the guidelines that govern strength training. RESISTANCE TRAINING PRINCIPALS

With reference to cricket, muscular endurance (ability to perform repeated movements against resistance) is as important as muscular strength (ability to perform a single contraction against resistance – 1RM). Listed below are some sport specific resistance training exercises for cricket. These exercises can be used to improve the muscular strength and endurance of the specified muscles groups.

Chest Back Barbell bench press Wide grips lat pull down Incline barbell press Narrow gap lat pull down Incline dumbbell press Seated row Block/Raised push ups Single arm dumbbell row Dumbbell flies Reverse flies

Arms Shoulders Barbell bicep curls Dumbbell shoulder press Barbell 7s Lateral raises Dumbbell bicep curls Bend over lateral raises Tricep push down Internal rotation Tricep dips External rotation Reverse curls Shoulder shrugs Wrist Flex/extension

Legs Core Leg extension Upper abdominal crunches Hamstring curls Leg raises Leg press Oblique crunches Lunges Plank or Static bridge Calf raises Side bridge Squats Back hyper-extensions Leg abductors Hip Abduction/ Adduction Leg aductors The Handbook of Cricket Drills 23

Speed training: Speed training is all about activating the fast twitch fibres within each muscle. To achieve the best results from a speed programme, one must couple the running with weight training. The use of weights to recruit fast twitch fibres within muscles helps accelerate the development of speed in an athlete. After a strength base in weight training, a reduction in weight and an increase in repetitions will ensure that the muscle reacts quicker and can sustain resistance over a longer period of time. The interval running programme has shown to have excellent results with regards to speed. Shorter shuttle runs together with speed-play running is preferable in speed training.

Plyometric training:This type of exercise training has been designed to improve the relationship between maximum strength and explosive power. The biomechanics of plyometrics is very simple: in producing an overload of an isometric muscle, that muscle in turn invokes a stretch reflex in the muscle. The faster a muscle is forced to lengthen, the greater the tension that the muscle exerts. In plyometrics the rate of the stretch is more important that the magnitude of the stretch.

Examples of plyometric type exercises are:

Foot drills using a rope ladder Step ups Skipping – single and double leg Bounding Vertical jumps for 60 seconds at maximum speed Jumping off a step and exploding up onto a raised surface Bouncing on a trampoline and then jumping onto the ground and exploding into a run The Handbook of Cricket Drills 24

CORE STABILITY This is probably one of the most neglected aspects of training in all codes of sport. The core, which comprises the lumbar-pelvic hip region, which is the site of the body’s centre of gravity, forms the most integral part in the kinetic chain that links the upper body to the lower body.

“A core stabilisation programme is designed to help an individual gain strength, neuromuscular control, power and muscular endurance of the lumbar-pelvic hip complex.” (Prentice 2004: 10)

Core stability training should form the basis for training in all codes of sport. It can be incorporated into various components of fitness, ranging from agility and balance to muscular endurance and explosive power. Prentice (2004) indicates that core stability training should take place in a step formation. The initial establishment of stabilisation of the core is essential. Prior to progression from stabilisation to dynamic core training, one must first assess the current strength of the abdominal wall. During the concentric and eccentric strengthening phase, the athlete must still maintain initial stabilisation. The third phase involves advanced stabilisation in multiple planes together with dynamic work. The final phase of training involves sport-specific development. Training the core in the angles that simulate the sport is important. In cricket, oblique contractions together with oblique stabilisation simulate a bowler in a side-on delivery stride. Linear stabilisation is essential for the spinal support in all rotational activities.

Exercises that can be performed to strengthen the core are: Sit ups – straight and oblique Leg raises Medicine ball explosive throws Medicine ball rotations Stabilisation exercises that can be performed: Pelvic tilt for lumbar-pelvic hip stability Side bridge for oblique stability Bicycle simulator for lower abdominal stability The use of training tools such as physio balls, medicine balls and therabands can also help in core training, provided that a stability base is present. The benefits of core training are numerous. They help enhance performance, and can be incorporated into a sport-specific programme. It also helps reduce The Handbook of Cricket Drills 25

injury. Cricketers, and fast bowlers in particular, who have strong abdominal muscles with good stabilisers, reduce their risk of pars interarticularis, which is an injury to the vertebral disc due to overload.

Exercise specialists around the world are striving to produce physically well- conditioned cricketers. The training programmes that are being used vary from person to person, however the training principles that govern body conditioning are standard. There are a large number of training programmes and exercise prescription guidelines that are not covered in this brief chapter. This chapter serves as an introduction to fitness training and an overview of the principles of exercise physiology that govern conditioning a cricketer. The principles discussed here can be used to improve the fitness of cricketers from club through to international level.

References American College of Sports Medicine. 1991. Guide- lines for Exercise Testing and Prescription (4th edition). Philadelphia: Lea and Febiger. Brukner, P. and K. Khan. 1993. Clinical Sports Medicine. pp. 34–80. Prentice W.E,2004.Rehabilitation Techniques for Sports Medicine and Athletic Training. New York, The McGraw Hill Companies. Cooper, K.H. 1977. The Aerobics Way. New York: Evans. Fleck, S.J. and J.E. Falkel. 1986. ‘Value of resistance training for the reduction of sports injuries’. Sports Medicine 3 (1): 61–80. Kinch, M. 2001. ‘Principles of rehabilitation’. In P. Brukner and K. Khan, Clinical Sports Medicine (2nd edition), pp. 160–184. Rushall, B.S. and F.S. Pyke. 1990. Training for Sports and Fitness. Melbourne: Macmillan. The Handbook of Cricket Drills 26

SPORTS VISION TRAINING (Prof Kovin Naidoo - Sports Vision Specialist)

I do not believe so implicitly, as some cricketers and writers upon cricket do, in watching the bowler’s hand.I prefer to watch the ball, and not anticipate events. -W.G. Grace The Handbook of Cricket Drills 27

Cricket can be regarded as one of the sports that require a very high level of motor skills and competency. Being a so called open skill sport, it requires skills and actions that takes place in a temporally and/or spatially unpredictable and changing environment, as compared to a closed skill environment like golf where the object waits to be acted on by the performer.

Cricket is ranked as one of the most demanding sports in the world because of the consistently high level of motor performance that is required. A small ball travelling at high velocities, the demands of fielding, batting and bowling, playing in variable light conditions and the long hours of the game are just some of the factors that make the sport so intricately demanding. Motor performance depends on an efficient input system and an accurate central processing or decision making system to provide for an appropriate response. Vision and visual skills dominate the input system. Most people think of vision in terms of the ability to see clearly. However it is the entire process whereby an individual understands what he or she sees and directs one’s actions and motor activities accordingly. In batting, this involves the seeing of a cricket ball, the judgment of its speed and direction and the decision to swing the bat at the appropriate time in order to make effective contact with the ball. An efficient visual system would therefore be a prerequisite for any cricket player that wants to perform on a high level. It would therefore be futile for a coach to attempt to improve the motor skills of a cricketer without first ensuring that the cricketer has good basic visual skills.

Any and all deficiencies in the visual system can be addressed and corrected through normal vision care, visual performance enhancement programs and exercises designed to enhance motor performance. The study of the relationship between the visual system, motor skill performance and their role in sports performance is not new. Although the concept of sports vision may be new to some people, many successful coaches have been employing sports vision training exercises inadvertently. To obtain significant and sustainable improvements in these visual skills, one would be required to understand of the various visual skills needed. VISUAL SKILLS RELEVANT TO CRICKET

A visual skills assessment is performed to establish a player’s competency to perform certain visual tasks. Once the assessment is completed, an appropriate visual performance enhancement program is prescribed to address the problem areas. These training exercises can either be done “in office” or as part of the cricket practice session. A study by Ferreira on young elite cricket players indicated that the latter approach may be the way forward. He also found that visual skills are trainable and will result in improved sports performance. The Handbook of Cricket Drills 28

A SPORTS VISION ASSESSMENT A regular eye exam usually focuses on the patient’s ability to see clearly and their case history often centers on the clarity of the distance and near vision. However in the case of the cricketer, the sports vision optometrist would have to ask specific sport related questions. The following points are good indicators that the coach should enquire more or observe the player to determine specific problems. A positive response to any of the following points may indicate deficits in specific areas of visual skills.

Headaches related to visual strain caused by factors such as uncorrected visual acuity, concentration and glare Performance not up to potential Wearing prescription lenses, but leaving them off during sports Poor eye-hand coordination Performance worsens under high stress situations Little or no improvement with practice Making unusual errors Inconsistent performance Better performance on one side, or in one direction, than the other Avoiding sports or getting frustrated when participating in sports Early fatigue Loosing track of the ball through the air Inability to see the ball out of the bowler’s hand History of ocular injuries sustained in cricket

COMPONENTS OF SPORTS VISION Visual Acuity

This is the player’s ability to see clearly at a specified distance (6m). However this conventional approach of reading static black letters against a white background does not reflect the full demands of a cricketer. The cricketer’s world is one of constant motion. Therefore his ability to see is assessed in the following manner: Static Visual Acuity

This is the ability of a cricketer to see clearly while he and the target are immobile e.g. A fielder that is stationary and throwing a ball to another player. The Handbook of Cricket Drills 29

Dynamic Visual Acuity

Dynamic Visual Acuity tests one’s vision while the target is in motion. Fielders in particular are expected to see the wickets or the ball clearly while they and the target (ball) are in motion. Therefore a player’s vision while in motion is determined while the target is in motion. Good dynamic acuity will influence the cricketer’s reaction time and tracking ability (following the ball with his eyes). In 1972 Ted Williams, the fifty four year old manager of the Washington Senators demonstrated his unbelievable dynamic visual acuity to a skeptical umpire, Ron Lucian (The Athletic Eye). He covered the barrel of the bat with pine tar and each time he hit the ball he called out exactly where he had hit the ball e.g. Quarter of an inch above the seam etc. Hitting a baseball is the single most difficult feat in sports. A major league pitcher usually pitches the ball between seventy and hundred miles per hour. If a ball comes in at 80 m/ hr it takes 4/10 of a second for the ball to reach the home plate. Since it takes 2/10 just to swing the bat, the batter has less than that amount of time to make up his mind whether to swing at a pitch. A similar situation is applicable in cricket where bowlers are now capable of bowling at 160 km/hour. This means that the ball will reach the bat in approximately 0,45 seconds. Again it takes 0,2 seconds to swing the bat which gives the batsman 0,25 seconds to see the ball and decide what shot to play.

Training Dynamic Visual Acuity

The Marsden Ball: Attach letters to a swing ball and read out the letters as the ball is swung from one direction to the other. The Handbook of Cricket Drills 30

Bean Bag: Write different sized letter and numbers to a beanbag or ball. The athlete must then call them out while the bag is thrown towards him.

Trampoline: Reading whilst jumping on a trampoline is an excellent way to train dynamic visual acuity.

Primary vs. Secondary Positions

While most of our viewing is conducted in the straight ahead position, the situation varies significantly for a fielder on the boundary who is constantly faced with balls that are hit either on the ground or up in the air. A batsman also finds himself in a similar situation in that he needs to look up slightly to see the bowler’s hand. (Must tilt his eyes up not his head) Therefore vision testing should involve both primary (straight ahead) and secondary (up and down) positions.

Binocular Vision Skills

Binocular vision refers to the ability of a player to use both eyes simultaneously and efficiently. Binocular vision skills are integral to skills such as depth perception and the ability to track the flight of the ball smoothly, precisely and efficiently

We see with both of our eyes yet we see only one image. We do not see different things out of each eye as both the images are fused. The capacity to fuse these images impacts on our ability to make various judgments in sport. A player with strabismus (squints) is using one eye to see while the other is suppressed. This affects the player’s binocular visual skills and may impact on several other skills such as depth perception

Depth Perception

A batsman who miss times a stroke and sees his stumps uprooted or a fielder who misjudges a ball in flight values the importance of accurate depth perception. Judging distances and the spatial relationships between objects is made possible by depth perception (stereovision). Depth perception is achieved by the fusion of two-dimensional images from each eye into a three dimensional image. A function that is carried out by the brain. The Handbook of Cricket Drills 31

Training Depth Perception

Depth perception per se is not trainable but, since it is a function of good binocularity, one can train binocularity and stereovision should improve.

The Straw and Toothpick activity can serve as an indicator of ability and a possible training tool. A straw is held at arms length from the player. A toothpick is held with the other hand to the right or left of the straw. The player is then requested to concentrate on the straw with both of his eyes, paying only slight attention to the toothpick whilst he attempts to slide the toothpick into the straw. The Handbook of Cricket Drills 32

Peripheral Vision

Most of our viewing is in the straight-ahead position. Our vision is the clearest and sharpest in this the central field of vision and decreases as we move out towards the periphery. Peripheral vision is important to many positions and aspects of the game. Peripheral vision gives the fielders a sense of spatial localization. It allows the players to know where they are relative to the other players. It is also important to a batsman who must keep the ball, the bowler and the fielders in view as much as possible. Even a fielder in the slip position needs to react quickly to the ball that is often in his peripheral vision. Much of what players like Jonty Rhodes achieve on a cricket field is related to their perception of objects to the left and right of them. Keeping ones eye on the ball takes on a whole new meaning when one is reaching out suddenly or diving to take a catch. Success in this skill is attributed to an athletes peripheral vision and not to mention athleticism. Train Your Peripheral Vision

Hang a ball from a string at eye level. Whilst sitting on chair, swing the ball in a circle around your head and shoulders. The athlete must concentrate on a point in front of him. When the ball enters his peripheral field, the athlete must yell “now.” With practice, his ability to see objects entering his peripheral field will increase significantly. On the practice field this skill can be greatly enhanced by throwing and catching two balls simultaneously. The Handbook of Cricket Drills 33

Eye Motility (Tracking)

This skill refers to our ability to follow an object with our eyes; a task we rou- tinely perform in our daily lives. Cricket, however, demands a much greater skill in tracking when compared to our routine activities. A batsman who can track a ball until the point of contact has a greater chance of success than a batsman who sees the ball initially and then again just before contact. Most athletes lose track of an object anywhere from 6m to 1m before contact.

Billy Jean King once stated, “I swear that sometimes I see it and sometimes I don’t. When I do see the spin of the ball, that’s when I am on top of my game.” A successful cricketer will master the art of keeping his head still and moving only the eyes. Taking your eyes off the ball before the point of impact is detrimental to technique and dangerous. Eye tracking is a learned skill and can be developed and perfected with practice.

A batsman is highly reliant on his tracking ability. Hitting a cricket ball that travels at such high speeds is no easy task and is probably one of the most visually demanding aspects of cricket. If a batsman cannot follow a ball efficiently with his eyes, his chance of success is drastically reduced. Good eye motility is the first step to being a good batsman. Motility is also important to fielders who must follow the ball to the boundary and track a ball off a batsman’s bat.

Training Motility

Write letters and numbers on a swing ball and read them aloud while following the ball with your eyes. The Handbook of Cricket Drills 34

Eye Dominance

This skill is vitally important to a batsman. A cross eye-hand dominance (eg. a left handed batsman with a right eye dominance) is an advantage to the batsman as his dominant eye will be closest to the bowler and the ball. It is suggested that a same-side dominant player adjust his stance to compensate for the dominant eye being away from the bowler. A slight head turn should be sufficient.

Determining Eye Dominance:

Hold an empty paper towel tube in front of you. Look at an image or object through the tube with both eyes. Close your left eye and look at the object with the right eye only. If you see the object, you are right eye dominant. If not, repeat to the drill with your right eye to confirm your left eye dominance.

Eye Hand Coordination

Eye-hand coordination is a by-product of the successful integration of the visual and motor systems. When an athlete sees the ball, the information is transmitted to the brain, which immediately instructs the hand to respond. If the command to respond is not received quickly or the hand is too slow to react, the athlete will not be able to successfully execute the required skill. Successful eye-hand coordination can be trained and is very closely associated with anticipation and game awareness. The Handbook of Cricket Drills 35

Training Eye Hand Coordination

1. Try to continuously bounce the ball on the cricket bat without it falling to the ground. The quicker this task can be accomplished the better it is. Using the edge of the cricket bat can increase the complexity of this drill for more seasoned competitors.

2. Throwing a tennis ball against a wall with varying speeds and trajecto- ries and successfully catching it will also aid in improving ones eye hand coordination. The Handbook of Cricket Drills 36

3. Computer games are excellent tools to improve eye hand coordination on a micro level. Professional sports vision therapists use the Acu-Vision 1000 to get a computerized reading of eye hand coordination.

4. If you want to make eye hand coordination training fun and competitive, try to incorporate the use of reactions balls in your routine. Its an excellent tool to challenge players and bring out heir competitive edge. The Handbook of Cricket Drills 37

Visual Reaction Time

Visual reaction time is a measure of how rapidly one perceives and reacts to visual information. An increase in the speed of this process leads to an increase in the effectiveness of an action. If trained, a cricketer can stop or hit an oncoming ball a fraction of a second faster. This is critical given the fact that bowlers are performing at increasing speeds and every second matters in the modern game of cricket.

Training Visual Reaction Time

1. Try to read numbers while flashing a screen in front of them. This flashing process obstructs the view and limits the viewing time, which will aid in improving your processing and visual reaction time.

2. The Cross Drill: One player stands with his arms stretched out and a ball in each hand. The player must release the ball one at a time. The other player must kneel in front of him and catch the ball before it hits the ground. The kneeling player must maintain a single focus point directly in front. The aim of the drill is to train a players reaction speed in the periphery. The Handbook of Cricket Drills 38

Visualization

This is the ability to see an image in the minds eye and know how to respond to that image. Some people prefer to call this technique ‘imagery’. Research shows that all visualizations are based on prior observations. This is an important skill and experiments have shown that when you visualize a particular activity, the muscles involved with that activity contract. Visualization in sport capitalizes on those muscles ability to conform to the image you project in your mind. That is when a player is said to have a good muscle memory.

Training Visualization

Visualize the perfect cricket shot, delivery or catch. Play this scene over and over again in your mind - see the ball, smell the grass and hear the crowd shouting. During visualization, the key is to try to add as much detail to the image as possible. Preferably incorporate data from all senses, i.e.: sight, touch, smell, feel, and sound.

Visual Concentration

Visual concentration refers to ones ability to visually focus on the task at hand in the presence of other distractions. As visual skills are trained, the capacity to achieve adequate visual concentration is enhanced.

A well-focused cricketer will not need a cricket screen or even notice movement in the region of the screen unless it is a dramatic movement. Focusing on the seam of the ball when catching a ball will ensure greater precision. The key to success is to observe a small area of the ball so that the ball appears perceptually larger and simplifies the task. The Handbook of Cricket Drills 39

Speed of Focussing

Accommodation is the ability to change focus from one point in space to another. The shape of a lens is altered by the ciliary muscle. This alteration changes the power for near or distance viewing. In sport vision, we group accommodation and convergence (ability of the eye to focus precisely together on a given object). Cricket places a high demand on this skill. A fielder who is observing the action at the pitch will suddenly need to focus on the ball that is close to him. This demands an immediate change in focus or accommodation. The same applies for any batsmen. The faster the delivery, the greater the demand on the visual system.

Training Accommodative Resistance

Use lens flippers with plus and minus lenses to change the accommodative demand on the eye. It is not uncommon to see cricketers practice with this tool whilst waiting for their turn to bat. In fact the use of flipper lens is fast becoming a mandatory practice in most professional set ups.

Glare Recovery Speed

A poor ability to handle glare can significantly affect a player’s performance and contribute to a number of mistakes on the field. A good glare recovery speed is especially helpful to fielders on sunny days and during night games. After fielding a ball “in bright light”, the player must recover and throw the ball in to save runs or effect a run out. Batsmen are often also distracted by reflective objects in the stands. Unfortunately this cannot be trained but appropriate dispensing of sunglasses can reduce the effect of glare and assist the player tremendously. It is amazing that players will use sunglasses while fielding only to remove it when having to bowl. Every time the sunglasses are removed it takes time for the eyes to adapt to the lighting conditions. The same applies when they put their sunglasses back on. Brian Lara was probably the first to wear sunglasses whilst batting and it is not unlikely that other batsmen may start doing the same. It certainly helps against visual fatigue and reduces the glare factor, which improves visual concentration. The other astonishing issue is the fact that players use white sunscreen on their faces, especially on their cheekbones. This would increase the glare factor considerably. This should certainly be discouraged and for the same reason cricket hats or caps should never be white underneath. The Handbook of Cricket Drills 40

Ability to see in Dim Illumination

This is an important factor in poorly lit stadiums or the period just prior to the lights being switched on. Vision generally decreases in dim illumination. Cricket players will feel the effects of this to a greater extent as the cricket ball is small and the viewing distance for a boundary fielder is great. Some players experience greater problems than others. Its not uncommon for a player who may have good vision during the day to require a prescription at night. Using night vision lenses with an amber tint has been known to create subjective improvement.

Colour Perception

Colour perception is important as it enables us to observe the contrast between objects. Red- green colour deficiencies are not uncommon in males. A player with such a colour deficiency may find it difficult to distinguish the red ball from a varied background such as the crowd. Unfortunately this ability cannot be trained.

Contrast Sensitivity

The greater the contrast the easier it is to detect an object. The fielder has to be able to distinguish the cricket ball from a background that could either be the blue sky, a white screen, green grass or the crowd. A limited contrast ability can lead to costly mistakes. No training is available but the use of an anti-reflex coating on glasses will reduce glare and improve contrast. The Handbook of Cricket Drills 41

Fixation Ability

This refers to ones ability to maintain focus on the ball with both eyes. Instabilities in the teaming of the eyes may result in the player loosing track of the flight of a ball. Fielders require this to watch the ball into their hands, as do batsmen who need to concentrate on the each delivery.

Training Fixation Ability

1. Try to focus on as much the detail on the ball as possible. 2. Write tiny letters on the cricket ball and attempt to focus on them as you throw the ball up. Fine focus on the smallest possible detail on your target. The shorter the amount of time for fine focusing, the more intense the focusing demand.

Visual Memory

It is the ability to remember and visualize the action of a bowler or the movement pattern of a batsman or the flight path of the ball. Visual memory is the cornerstone of anticipation which is one of the most important skills in cricket. In the case of bowlers, remembering a batsman’s style or favorite strokes may prove advantageous. The Handbook of Cricket Drills 42

THE BEST OF THE BEST

The highest reward for a persons toil is not what they get for it, but what they become from it. - John Ruskin The Handbook of Cricket Drills 43

THE BEST OF THE BEST

Confidence! Its the birth place of success. Its the fundamental cornerstone thats gels together the unseen hours of preparation. And its that one trait that needs to be earned through good old fashioned hard work and discipline.

In my eight years at the pinnacle of first class cricket, one thing has stood out in this ever evolving game of cricket. That is, that the cricketers who enjoyed the longest, most successful careers were the ones who took the responsibility to nurture and develop their skills sufficiently enough to accommodate the wave of change that swept over game. They did that through endless of hours of practice. The beauty about practice is that it is free. Anyone can practice, anytime. The more you put in, the more you will get out. For far too long, I have seen athletes practice only what they good at. And why not? It gives them a sense of success, after all, who wants to constantly feel frustrated by the constant failures that accompany learning new skills. The secret to success and confidence lies in breaking this mold. As an athlete, you have to ensure that each and every session changes who you are - mentally, physically and emotionally.

This chapter is a collection of my five best exercises (under various components) that are needed to enhance your physical performance. This chapter is dedicated to those athletes who are not afraid to push the boundaries, because they know that everything they want to achieve in life is just outside their comfort zone. The Handbook of Cricket Drills 44

PLYOMETRIC EXERCISES

The word plyometric is derived from the Greek word ‘pleythyein’, which means ‘to increase’. Plyometrics refers to exercises that enable a muscle to reach maximum strength in as short a time as possible. These exercises form the basis of all speed, power, quickness and agility training. It still is the best way to improve your overall athletic performance. The Handbook of Cricket Drills 45

THE EXPLOSIVE PUSH UP

The standard push up has for a long time been the ultimate body weight exercise to develop strength and tone the upper body. To make this exercise slightly more challenging, we going to bring in an explosive component to activate those fast twitch fibers.

Try the straightforward explosive push up for starters. If that gets too easy, the clap version is slightly more challenging. On each explosive push up clap your hands in front of your chest. More experienced athletes can even try the double clap, which is a clap in the front and a clap behind the back on each explosive push up. The Handbook of Cricket Drills 46

SKIPPING

The cheap, portable and relatively inexpensive way to burn calories is also one of the best plyometric exercises for the calves and ankles. I use this simple exercise as part of my warm up and during weight training sessions for all athletes. Its an excellent way to get the heart rate up and turn a straight forward session into something a little more dynamic.

The double and triple skips are extremely difficult exercises but are incredibly beneficial for improving ankle elasticity, explosive power and coordination. The Handbook of Cricket Drills 47

BURPEES

The burpee is the ultimate full body exercise. Just one simple exercise will help you develop strength, improve your aerobic capacity and burn fat fast.

How do to a basic burpee:

Begin in a squat position with your hands on the floor in front of you. Kick your feet back to a push up position. Immediately return your feet to the squat position. Advanced athletes can do a single push up when in the push up position. From the squat position, explode up as high as possible with arms outstretched. Return to the original squat position and repeat the exercise. The key is to perform burpees in quick succession for maximum benefit. The Handbook of Cricket Drills 48

BOX JUMPS

The good old-fashioned box jump is a great exercise to develop explosive concentric strength, leg strength and dynamic core stability.

How to do a basic box jump:

Stand with your feet shoulder width apart at a comfortable distance from the box. When you ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, push your feet into the ground and propel yourself onto the box. Try not to land too ‘hard’. The key to a good box jump is a soft landing. Box jumps are compound multi joint exercises. Since they are all out effort exercises, it important to set the box to a challenging height and ensure adequate recovery between sets. The Handbook of Cricket Drills 49

SINGLE LEGS STEP JUMPS

This exercise is similar to the box jump, except that it is performed with a single leg onto lower steps. The drill is designed to increase the explosive power and propriception of each leg individually. The Handbook of Cricket Drills 50

DYNAMIC MEDICINE BALL EXERCISES

The medicine ball is an exceptional training tool that adds variety to any workout. When used correctly it will help you build a rock solid core, burn fat, increase your functional strength and improve your overall sports performance. These five exercises are designed to enhance your sports specific performance through dynamic explosive training. Start slowly and get used to the each movement pattern before you begin to push your limits. The Handbook of Cricket Drills 51

HAMMER TOSS

The key to functional sport specific strengthening lies in the ability to train the core in multi-directional and multi-planar movements. The hammer toss is one of the best dynamic rotational exercises for cricket.

Start in a lunge position about 1-2 m away from a wall. Hold the medicine at arms length. Begin the throwing pattern by moving the ball across the body from the left hip explosively. Release the ball in line with the right hip. Catch the rebounding ball and return it to the starting position. Repeat on both sides. This exercises trains the dynamic rotational force and the stabilizing component of the lumbar pelvic hip complex. Beginners: 2 sets x 10 reps Advanced: 4/5 sets x 15-20 reps The Handbook of Cricket Drills 52

MEDICINE BALL SLAMS

The medicine ball slam is a great exercise to develop explosive power in the shoulders and lower abdominal.

Stand with your feet shoulder width apart and knees slightly bent. Hold the medicine ball above your head. Throw the medicine ball forcefully onto the ground. Make sure you pull down with your abdominals on the downward throwing motion. Catch the rebounding ball and return to the start position. Advanced athletes can perform this exercise with one arm at a time. Beginers: 2 sets x 12 Advanced: 5 sets x 20 double arm or x 12 single arm The Handbook of Cricket Drills 53

EXPLOSIVE BALL CRUNCHES

The abdominals, like any other muscle requires resistance to develop and grow. The explosive medicine ball crunch not only provides resistance but also develops the explosive power of the abdominals and the stabilizing force of the lower back and hip flexors.

A training partner is recommended for this exercise. Begin in a sit up position facing your partner. The partner must toss the medicine ball over your head. The athlete must catch the ball on the way down and throw it back to the partner on the way up. The key to this exercise is to contract the abdominals on the explosive upward movement. The further and harder you toss the ball, the more you engage the core. The Handbook of Cricket Drills 54

EXPLOSIVE CHEST TOSS

All cricketers require explosive power from the chest. This exercise is designed to develop the fast twitch fibers in the chest.

The athlete stands between 1-3 meters away from a wall. He holds the medicine ball close to his chest with fingers pointed outwards. The exercise involves an explosive push off the ball onto the wall. The athlete must catch the rebounding medicine ball and repeat the chest toss instantaneously. The key to this drill is speed. Try to perform between 15-20 explosive repetitions in minimal time. The further away from the wall you stand, the more explosive power is required. Beginners: 3 sets x 15 reps from 1 meter. Advanced: 5 sets x 20 reps from 2/3 meters. The Handbook of Cricket Drills 55

IN LINE DOUBLE LEG BUNNY HOPS

The in-line double leg bunny hop is the perfect combo exercise to develop explosive power in the lower extremity. Every muscle in the body works in synergy to accomplish this relatively simple exercise.

The athlete starts in a squatting position with a medicine ball held close to the chest. (Fingers pointing outwards) He must explode up and forward and simultaneously push the medicine ball above over his head. On landing, he should return to his original squatting/ starting position. The athlete should aim to cover between 1-2 meters on each explosive jump. Beginners: 3 sets x 10 reps. Advanced: 5 sets x 20 reps The key to this exercise is to always use a weighted medicine ball that challenges you. Remember, the greater the resistance = the greater the muscle fiber recruitment = the greater the growth. The Handbook of Cricket Drills 56

AGILITY EXERCISES

Agility is the ability to change direction quickly and efficiently – a skill that is off paramount importance to cricket. Agility and quickness training will not only help improve the cricketers ability to change direction quickly but also his overall ability to perform his sport specific skills with speed and dexterity. It is important to remember that agility training is not intended to be physically exhausting. Its’ all about quality! The Handbook of Cricket Drills 57

LADDERS

Speed ladders are excellent for improving foot speed, agility, coordination and overall quickness. Ladder drills are most effective at the start of any session when your muscles are fresh. There are dozens off ladders drills all off which are equally effective, but its important to remember these key points:

Quality and form are integral factors to developing good muscle memory. Always push off from the balls of your feet. The toes are the body’s natural brakes. Trying to run with your toes in contact with the ground is equiva- lent to driving a car with the hand brakes up. Pump your arms. In terms of biomechanics, the upper body drives the lower body. This means that adequate use of your arms will translate into effective and efficient movement patterns in your feet. Keep your arms and hands relaxed. A tense muscle has a limited range of motion, which directly affects speed and power output. The Handbook of Cricket Drills 58

T- DRILL

This is the “king” of agility drills. It combines the four most important movements patterns (forward, backwards and lateral shuffling to the left and right) into one basic drill. In addition to enhancing your ability to transition from one movement into the next with control and coordination, this simple drill is also a very good baseline test for agility in many codes of sport.

5m 10m 10m

The athlete must sprint forward 10 meters. Then shuffle to the right 5 meters, followed by the shuffle to the left 10 meters. He then shuffles to the right 5m again before sprinting backwards to the starting position. This is a good warm up exercise but with the use of some cricket balls it can very easily turn into a complex fielding drill that will test the players ability to move and react under stress. The Handbook of Cricket Drills 59

FIGURE OF EIGHTS Multi-directional speed is very dependant on the strength and flexibility of the lumbar pelvic hip complex. The ability to move efficiently in various directions and at high speeds is integral to success at the highest level. The figure of eight drill brilliantly tests the body’s ability to withstand multi-directional stresses.

Set up two cones between 4 – 8 meters apart. Make sure the ground is even and clear off any hazards or obstacles. Start beside one cone facing forward. The distant cone is in front of you. Face forward throughout the entire exercise. Run forward from the near side of one cone to the far side of the other, looping around the cones to complete the figure of eight. Continue running the figure of eight pattern for at least 30 seconds before changing the direction. To increase the complexity of the drill, decrease the distance between the cones. The Handbook of Cricket Drills 60

FIVE DOT DRILL

The five-dot drill takes agility and multi-directional training to a micro level. This drill focuses on proprioception, ankle stability and micro agility.

A E C B D

The athlete must perform this drill with one foot at a time. The athlete starts at point A. He must jump in the following order: A-B-C-D-E-C-A He then repeats this movement pattern with the opposite foot. To increase the complexity on this drill, the athlete can try the following movement pattern: A-C-B-C-D-C-E-C-A This drill should be timed but whilst speed is important, one should not neglect the quality of the movement pattern. The Handbook of Cricket Drills 61

FOLLOW THE LEADER

This drill is commonly referred to as Simon Says. It works on the principle of shadowing. The key is to pair up athletes who are fairly similar in speed and skill.

The drill is very simple. One athlete leads and the other shadows his movement patterns. The movement patterns should include but not be restricted to forwards, backwards, lateral shuffling and diagonal stepping. The use of an evasion belt can make this simple drill extremely competitive and challenging. I would strongly recommend using evasion belts especially for the more seasoned athletes The Handbook of Cricket Drills 62

SWISS BALL EXERCISES The Swiss Ball has for a long time been used as a musculo-skeletal rehabilitation tool. However, in recent times, physiotherapists and physical therapists the world over have taken to the ball to develop, strengthen and improve the neuromuscular coordination of the ‘core’ musculature. The ‘core’, physiologically referred to as the ‘lumbar pelvic hip complex’ is vitally important to all functional movement patterns, which makes it the “Holy Grail” for any and all sport specific training. The Handbook of Cricket Drills 63

PIKES

The pike is the perfect abdominal exercise that develops and enhances shoulder stability, core control, pelvic stability and lumbar stability. As a pre-requisite to the pike, the athlete should be able to perform a plank or static hold on the floor for more than one minute.

Take a plank position on the ball. The ball is under your knees or shins and your legs are extended straight behind you. Your shoulders are rotated back and down with your hands positioned directly beneath your shoulders.

Movement:

In one smooth, flowing motion, use your abdominal muscles to pull your hips into a pike position. The ball will begin to roll under your legs and towards your ankles. Hold the pike position for a few seconds before returning to the start position in one slow, controlled movement. The higher your pike, the less stable you will be. Start slower and progress gradually. The Handbook of Cricket Drills 64

ROLLOUTS

This is a highly effective abdominal exercise that requires both core strength and stability. The Swiss ball roll-out is an intermediate/advanced exercises that should only be attempted by athletes who have significant core control, upper body strength and lumbar stability.

Kneel on the floor with the Swiss ball in front off you. Flex forward from the hips with your elbows and forearms on the ball. Continue to flex forward until your entire upper body is resting on your forearms. Contract the abdominal muscles and without your hips dropping or lifting, extend your elbows and roll the ball away from you. The shoulders, hips and knees should be in one straight line at the end of the rollout. Hold the end position for a few seconds, and then pull back to the starting position without losing form. The Handbook of Cricket Drills 65

BALANCING ON A SWISS BALL WITH YOUR KNEES Mastering the art of balancing on a Swiss ball is harder than it appears, but is a fun way to add a different and challenging dynamic to any core training program.

Place the Swiss ball in front of you with your knees resting slightly on it. Using your hands for support, gently roll forward till your feet are off the ground and you are perfectly positioned in the center of the ball. When you establish a position of stability, slowly sit up onto your knees. Contracting the abdominal muscles will help you maintain balance on the ball. Advanced athletes can try to stand up onto their feet from this position. Exercises: Catching tennis balls and medicine balls whilst balancing on the Swiss ball is an excellent exercise for improving eye hand coordination and balance. The Handbook of Cricket Drills 66

PELVIC BRIDGE ON A SWISS BALL

The Swiss ball version of the pelvic bridge is an excellent advanced exercise for lumbar pelvic hip complex (core) and the neural hamstrings.

Lie prone on the ground with your ankles on the Swiss ball. Roll the ball in towards you till your feet are flat on the ball. Then using your feet as support, push you pelvis up till your shoulders, hips and knees are in one straight line. Hold this position for a few seconds before slowly lowering your pelvis to the ground and returning your feet to its original position. This exercise requires considerable lumbar strength and core control. Beginners: 2 sets of 6-8 reps. Advanced: 3-4 sets of 12-15 reps The Handbook of Cricket Drills 67

THE ‘POSTURE PERFECT’ PUSH UP + LOWER AB TUCK

This combo exercise is the perfect ‘all body’ routine. Not only will it help to maintain and enhance your core strength and stability, it will also get your neuro-muscular system firing on all cylinders.

Get into a push up position with your shins resting on the Swiss ball and your hands shoulder width apart on the floor. Tighten your abs and perform a single push up. Then draw your knees in towards your chest until your toes are on top off the ball.(This is a knee tuck) Now, slowly straighten your legs so that the ball rolls back to the starting position. Make sure your abdominal muscles are contracted throughout the entire routine. Beginners: 3 sets x 10 without the push up. Advanced: 5 sets x 12 with a push up. Advanced athletes can even try a clap push up to develop some explosive power in the chest. The Handbook of Cricket Drills 68

WEIGHT TRAINING EXERCISES Weight training is fast becoming a mandatory aspect of conditioning in all sports. Not only will it help you build muscle and lose weight, its also extremely beneficial in preventing injuries, enhancing the neuromuscular firing within a muscle and improving an athletes overall sports performance. The Handbook of Cricket Drills 69

FURY ROWS The ‘Fury Row’ is a combination of a push up and a dumb-bell row. It’s an excellent exercise that requires core stability and upper body strength.

Get into a push up position. Hold a dumb-bell in each hand. Perform a single push up. Then do a single arm row whilst balancing on the other dumb-bell. Repeat the dumb-bell single arm row with the other hand. Repeat the exercise. Always choose a weight that is challenging. Beginners: 2 sets x 10 reps on each hand. Advanced: 4 sets x 15 reps on each hand. The Handbook of Cricket Drills 70

BULGARIAN LUNGES The ‘Bulgarian Lunge’ is one of the most basic single leg exercises but is also one of the most punishing. The fact that it is a unilateral exercise means that it will engage your core muscles and improve your body’s proprioceptive ability.

Stand approx 3-4 feet in front of a bench with a dumb-bell in each hand. Place your weight on one leg and with the opposite leg, reach back and place your toe on the edge of the bench. Once in position, lower your body to a point where the front knee reaches 90 degrees. Ensure that the front knee does not go past the front toe. Slowly lift up and return to the starting position. Perform the recommended number of sets and reps, and then repeat on the opposite side. Beginner: 2 sets x 10 reps on each leg. Advanced: 4 sets x 12 on each leg. The Handbook of Cricket Drills 71

BARBELL BURPEES

The ‘Barbell Burpee’ is an extremely grueling exercise that only will not only build muscle but also improve your cardiovascular fitness considerably. This is an advanced exercise that should only be attempted by seasoned athletes.

Start in an upright standing position. Hold a barbell (with weights). Hands should be shoulder width apart. Squat down and place the barbell on the ground. Holding the barbell for support, jump back with both legs into a push up position. Perform a single push up. Jump back into a sitting squat position. Stand up and perform a single upright clean. Repeat the exercise. Advanced: 3-5 sets x 12-15 reps The Handbook of Cricket Drills 72

DUMB-BELL SQUAT & PRESS

The squat is probably the most useful exercise in the gym because it is a natural catalyst for the release of anabolic growth hormone and testosterone in the body. Combine this powerful exercise with a simple shoulder press and you will have a one-two combo exercise that will build and tone both the upper and lower body.

Starting position: Stand on the floor holding dumb-bells at shoulder level with palms facing inwards. Your feet should be shoulder width apart. From the starting position, slowly lower yourself down to a fully squatted position. Keep your weight on your heels as you go down and push your chest out slightly to counter balance the heavy load on your heels. When you reach the depth of the squat, reverse the motion and drive up through your heels as you return to the starting position. At the top of each squat, perform a neutral grip (palms facing inwards) shoulder press to a fully flexed position and back down to the shoulders. Repeat the exercise as per your exercise prescription. Beginners: 2 sets x 10 reps. Advanced: 4 sets x 20 reps. Advanced athletes can also make the shoulder press an explosive exercise by forcefully pushing up the weight during the press. The Handbook of Cricket Drills 73

STORK PLUNGE The ‘Stork Plunge’ is an exceptional exercise that is designed to improve proprioception, ankle strength, core stability, core control and neural hamstring strength. It is an intermediate exercise that gets easier with practice - perfect practice.

Starting Position: Stand on one leg with the other knee lifted up at 90 degrees. Hold a dumb-bell on the same side as the standing leg.

Movement:

Simultaneously, lower the dumb-bell to the ground and kick the bent knee straight back whilst balancing on one leg. Slowly lift the dumb bell up and return the leg to the starting position. Repeat the exercise. They key is to perform the designed number of repetitions without losing balance. Beginners: 2 sets x 10 reps on each leg. Advanced: 4 sets x 12/15 reps on each side The Handbook of Cricket Drills 74

SCAPULA STABILITY EXERCISES The shoulder joint consists of three bones: the humerus, scapula and the clavicle. It is the most movable joint in the body, which makes it the most unstable as well. Scapula stability exercises will help strengthen the muscles and tendons around the shoulder joint and correct shoulder instability, two factors that are critical to the health of a rotator cuff - a joint that is vitally important to every cricketer.

These five exercises will help stabilize and strengthen the scapula which will in turn strengthen and increase the longevity of the shoulder joint. The Handbook of Cricket Drills 75

THE ‘V’ LIFT

Stand in an upright position with feet shoulder width apart. Lean forward from the hip - between 30 - 45 degrees. Arms start off directly beneath the shoulder joint. Slowly raise the arms in a ‘V’ formation, keeping the elbows locked during the entire movement. When at the top of the movement pattern, the scapula blades should be close to touching. Return the arms slowly to their starting position, and repeat the exercise. Advanced athletes can use a lightweight dumb-bell during the exercise. Beginners: 2 sets x 12 reps. Advanced: 5 sets x 20 reps The Handbook of Cricket Drills 76

LYING PRONE - PUSH AND LIFT

Lie prone (face down) on a mat with your arms extended in front of you. This exercise trains each arm individually. With your forehead on the mat, reach forward with one arm as far as you can. Rotate the thumb towards the sky and lift the entire arm off the ground. Hold for a second, bring the arm down and relax. Repeat the exercise with the opposite arm. Beginners: 2 sets x 10 reps each arm. Advanced: 4 sets x 20 reps each arm The Handbook of Cricket Drills 77

THE ‘PULL AND ROTATE’ DRILL

Stand in an upright position with feet shoulder width apart. Lean forward from the hip - between 30- 45 degrees. Arms start off directly beneath the shoulder joint. Advanced athletes can use a 1-2kg dumb-bell. Start by pulling the arm up till the elbow joint is in line with the shoulder. Keeping the elbow joint locked in position (90 degrees), slowly start to rotate the palms upwards until they are in line with the shoulder joint. Then, slowly extend both arms simultaneously until they are fully flexed and shoulder width apart. Return the arms to their original position by reversing the sequence. Repeat the exercise. Beginners: 2 sets x 10 reps. Advanced: 4 sets x 15 reps The Handbook of Cricket Drills 78

SCAPULA PUSH UPS

Start in a push up position (ankle, knees, hips and shoulder in a straight line). Maintaining that position, drop the shoulders without bending the elbows. This will allow the scapula blades to touch. From this position, slowly push up the scapula to the starting position to complete a single repetition. This exercise focuses on the development of the rhomboids, traps and sub scapularis. Beginners: 2 sets x 12 reps. Advanced: 4 sets x 20 reps The Handbook of Cricket Drills 79

HANDS UPS

Stand one foot away from a wall. Lean against the wall and using your core control, pull your lower back flat up against the wall. Position your elbows and hands flat against the wall. Elbows should start at shoulder height and palms perpendicular to your elbows (90 degrees) The key to this exercise is to always maintain core control and keep your lower back flat up against the wall. Slowly move your hands up until they meet above your head. At no point during the movement pattern should your lower back not be in contact with the wall. If you can, keep your shoulder in contact with the wall during the entire exercise. The final step is too slowly lower your hands to their original starting position. (Elbows at shoulder height & palms perpendicular to elbows) Repeat the exercise. Beginners: 2 sets x 12 reps. Advanced: 4 sets x 20 reps. The Handbook of Cricket Drills 80

THE LORE OF THE CORE

The core - scientifically know as the ‘lumbar-pelvic-hip complex’ is our body’s engine room. It is responsible for all our major movement patterns and spinal support. Ever since the fitness industry switched its focus to dynamic core strength, training has moved from individual muscle groups to functional, whole body training. The benefits of which are geared towards improving our lifestyle and enhancing our sport specific performance. These five exercises will help strengthen your core musculature and improve your core control significantly. When training the core, quality and form are non negotiable. The Handbook of Cricket Drills 81

BRIDGING (ON A BUSO BALL)

The BOSU ball is designed to create an unstable base while you perform an exercise. This instability helps isolate the ‘core’ musculature, which in turn increases the complexity of the exercise and the overall benefit.

Start by lying on the floor with your feet on a BOSU ball. Your knees should be perpendicular to your hips in the neutral starting position. Engage the abdominal muscles, followed by the gluteus muscles. Slowly, in a segmented pattern, using only your engaged core and feet for support, start to lift your hips until your shoulders, hip and knees are in a straight line. Hold the position for a few seconds before returning to the start position. Beginner: 2 sets x 12 reps. Advanced: 4 sets x 15 reps. Advanced athletes can squeeze a small medicine ball between their knees during the entire movement pattern. This will increase the complexity of the exercise. The Handbook of Cricket Drills 82

PUSH UP SUPERMAN

This combo exercise incorporates several simple exercises such as the plank, the push up and the superman. It requires a strong core and a little stamina.

Start in a push up position – straight arms with shoulders, hips and ankles in a straight line. Hold this position for 15 seconds. Perform a single push up. Then, extend one arm out in front of you at shoulder height and simultaneously extend the opposite leg. Hold for 2 seconds. Repeat this movement on the opposite side. Perform a single push up. Repeat the exercise. Beginners: 1 set x 10 reps. Advanced: 3 sets x 12 reps. Advanced athletes must end each set with a 30 second plank (straight arms) The Handbook of Cricket Drills 83

SINGLE LEG PELVIC BRIDGES

The single leg pelvic bridge is a great way to isolate and strengthen the gluteus and hamstring muscle. If done correctly, it is an excellent exercise to strengthen the core and enhance core control.

Start by lying on the ground. Keep one knee bent with the foot flat directly beneath the knee, and the other leg straight. Begin by tightening your abdominal and gluteus muscles. With one foot as support, slowly raise your hip until both knees are in line and the shoulders, hips and ankles off the straightened leg are in a straight line. Hold this position for a few seconds. If your hips sag or drop during the exercise, you should perform double leg pelvic lifts until such time you develop sufficient core strength and stability to progress. Lower your hips to the ground slowly. Repeat the exercise on one side at a time before switching over. Beginners: 2 sets x 10 reps. Advanced: 4 setx x 12 reps Advanced athletes can add weighted ankle straps to further increase the complexity of the drill. The Handbook of Cricket Drills 84

SIDE PLANKS

Stability exercises like the plank are highly effective at working the abdominal muscles. Isometric strength exercises are important for spinal support and truck stability. The side plank is a variation of the plank that targets the oblique muscles of the core. It requires core strength and stability, as well as good upper body strength.

Start by lying on your side on a mat. Place your forearm under your shoulder with your elbow perpendicular to your shoulder joint. Place your upper leg directly on top of the lower leg. Keep your knees straightened throughout the exercise. Slowly raise your waist upwards until your ankles, hips and shoulders are in a straight line. Only your forearm and foot should be in contact with the ground. Hold this position for between 30 seconds - 2 minutes. Repeat on the opposite side. Beginners: 2 sets x 30 sec - 1 min.Advanced: 4 sets x 2 – 5 min. The Handbook of Cricket Drills 85

PILATES CRUNCH

This exercise requires the ultimate core control and stability. It is an advanced exercise that gets easier with practice – perfect practice.

Start by lying supine (face up) on a mat with your arms and legs outstretched, shoulder width apart. The movement pattern will require both the outstretched arms and legs to be raised simultaneously until they meet above the hip joint. At all times, one must endeavor to keep both the knees and elbow joints locked throughout the movement pattern. This is a very controlled movement and should take between 5-7 seconds for each upward movement. Hold the end position for 2 seconds before slowly reversing the movement pattern to a flat supine lying starting position. Repeat the exercise. Beginners: 2 sets x 10 reps. Advanced: 4 sets x 15 – 20 reps. The Handbook of Cricket Drills 86

SPEED AND POWER EXERCISES Speed and power training is becoming a mandatory part of an athletes training regime. It improves their ability to generate power, which is essential in sports that require a fast burst of maximal effort, such as sprinting or jumping. In cricket, having this trained ability can mean the difference between winning and losing. The Handbook of Cricket Drills 87

BOUNDING Bounding is a terrific exercise that will help an athlete run faster by enhancing their ability to generate more power during the foot-strike portion of the gait. Bounding, which is a leaping or spring movement, is used to improve both stride rate and stride length.

Straight Bounding: Begin with a slow jog and try to bound as high as possible using a running form that emphasizes a high knee lift. Using this bounding technique as part of an interval training routine will help improve your explosive power and speed. Beginners: 5 sets x 50m with 1 min rest in between. Advanced: 10 sets x 100 m with 45 seconds in between. Interval Training: 50m jog + 50m bound + 50 m jog + 50m sprint x 10 sets with 2 min rest between sets. The Handbook of Cricket Drills 88

HURDLES

Hurdles force the legs to utilize correct running mechanics, which is the fundamental step to improving speed and power. You can only run as fast as your technique allows you, which is why concentrating on your biomechanics should be the first step in any speed, power and stability program.

The 12” hurdle is best for enforcing the correct technique in linear mechanics, and the 6” hurdle is a performance hurdle that is best used to develop speed and faster footwork patterns.

Single Leg Run: Place the hurdles in a straight line two feet apart. Run on the outside of the hurdle. (One leg outside the hurdle, one leg inside) Only the inside leg will go over the hurdle. The outside leg stays straight, with the emphasis on bouncing on the balls off the feet, while the moving leg cycles up and over the hurdles. This drill requires constant practice to help ingrain correct mechanics.

one Step Run: Place the hurdles in a straight line two feet apart. This drill is an aggressive sprint through the hurdles. Emphasis is on a high knee lift and a single foot stroke between each hurdle.

These drills should be set up into a circuit during warm ups and sport specific training sessions. The more you practice, the easier it gets. The more you practice, the quicker you get. Perfect practice = Speed. The Handbook of Cricket Drills 89

HAND DRIVE THE LEGS

As I have mentioned earlier, correct mechanics are critical to fast and efficient movement patterns. One of the most important and highly neglected areas of running mechanics is the use of the arms. Biomechanics operates on the principle of Newton’s 3rd Law, which states that for every action there is an equal, and opposite reaction. In terms of running mechanics, this means that if we move our arms quickly, our legs will in turn also move quickly. Hence, correct running mechanics uses the upper body to drive the lower body.

Tips for a proper arms swing: The three most important points to remember for good arm mechanics are:

Keep the arm at 90 degrees: Never let your arms drop below your waistline. Think off your arms as a pendulum, moving smoothly back and forth. Tuck your arms close to your body so that your elbows aren’t opening out wide or collapsing in.

Keep your hands loose: The tighter you clench your fists, the more muscle tension. Imagine your running with an egg in each hand that you don’t want to crush.

Push your elbows back: Drive your elbow back as high as you can. This will result in your opposite arm naturally reaching forward. A good, high elbow drive will help unlock the strength in the shoulders, which will result in significant speed gains.

The Arm Drive Drill: Get a partner to stand behind you with their palms facing down one foot away from your shoulders at shoulder height. The athlete must constantly drive his elbows up, making contact with his partner’s palms on each arm swing. The Handbook of Cricket Drills 90

RESISTOR BELTS

Resistor belts are fantastic training aids for speed and power. When an athlete has corrected his running mechanics, the use of a resistor belt will help him produce significant gains in strength and speed. It is also an exceptional tool to teach an athlete the correct lean angle required for running.

The ‘March’: Get the athlete to wear a resistor belt. With the aid of a partner, he should start by leaning forward from the hip. When he has reached the appropriate lean angle and is being ably supported by his partner, he can begin to ‘march walk’ with high knees and good elbow drive.

The natural progression from here is to get the athlete to ‘bound’ whilst being held back by a partner and then break into full sprint against resistance. The Handbook of Cricket Drills 91

INTERVAL SPRINTS

Interval sprints are the best way to build endurance, increase your anaerobic threshold, burn calories, and gain functional strength. Interval sprints are high intensity routines that require maximal effort and adequate recovery time between sets.

Try this interval training workout: 5 min warm up: Easy pace - jogging 5 min baseline training: Slowly start to pick up the pace and intensity form easy to moderate Intervals: 4 x 30 second sprints @ 65% with 1 min rest 4 x 20 second sprints @ 80% with 1 min rest 4 x 10 second sprints @ 100% with 1 min rest Recovery: 10 min slow jog The Handbook of Cricket Drills 92

FIELDING DRILLS Collectively and individually fielding is largely a matter of thoughts and discipline. I. A. R. Peebles The Handbook of Cricket Drills 93

SLIP CATCHING

A thrower stands at points X and flings the ball at stump height towards the coach. The coach runs the ball off the face of the bat towards the slips and the wicketkeeper. The distance between the slips and the coach can vary to simulate different match situations. If they are far apart, the drill is emulating a fast bowler and similarly, the distance can be reduced to simulate a spin bowling situation. If the distance between the coach and the slips are reduced, then the thrower should come a little closer and use the underarm flick to project the ball towards the coach. This drill is good for beginners. The short version is excellent for reflex training. The Handbook of Cricket Drills 94

THE BROKEN LINE

The players stand in two lines, with the players in the back line positioned in between the players in the front line. The coach stands between 20–30 metres away. The coach hits balls to the players. If it is directed at a player in the first line, he catches it. If it is in the gap, a player from the second line must take the catch. This drill teaches players to judge the speed and trajectory of cricket balls. It is also an excellent tool to help enhance their anticipatory skills. A high-flyer catch can also be hit, where the players must call for the catch, take it and then get back into position. The Handbook of Cricket Drills 95

HAND-EYE CO-ORDINATION

X2 X1 Y1 Y2 2 - 3 metres

The players should position themselves 2-3 m apart (X1-Y1). The drill begins with players tossing balls to each other consecutively. To increase the complexity of the drill, increase the number of balls between the pair. An advanced version of the drill will involve adding players to each side (X1,X2 & Y1,Y2). In this version of the drill, a player either catches the ball or tosses it. The sequencing is as follows: X1 throws to Y1, Y1 throws to X2, X2 throws to Y2, Y2 throws to X1. When a player either catches or throws the ball, he must quickly move into sequence behind the players in line. This movement pattern creates a split second ‘blind spot’ which helps enhance the players reaction and anticipatory skills. The Handbook of Cricket Drills 96

HAND SOCCER

40 - 60 metres

The team is divided into two groups. A designated field is marked with two scoring areas/goals at opposite ends. The aim of the game is to try to score a goal in the opposition net.

Rules of the game Only one cricket ball is to be used at a time. The ball must only be rolled along the ground. No player can run with the ball - a maximum of two steps are allowed once the ball is in a player’s possession. A player may not pass the ball to the player from whom he has received it. If a player fumbles or does not gather the ball clearly, possession must be given to the opposition. To increase the complexity of the game, the coach can nominate the hand to be used, for example, right hand only or left hand only. No kicking of the ball is allowed. It is a non-contact game. The Handbook of Cricket Drills 97

A BOWLER’S RUN OUT

X3 A2 X2 X1 A1

This drill is designed to practise initiating run outs at the bowler’s end. There are two groups of players: X & A The coach must hit the ball in the direction of group X. At this moment, player A1 must set off to run around the designated beacon & position himself at the stump from where he started running. Player X1 runs towards the beacon to gather the ball and throws it to player A1 who is positioned at the stumps. These players then join the back of their respective groups. The Handbook of Cricket Drills 98

THROWING AT STUMPS

4 1

This drill requires four groups, one at each numbered beacon. There is a ball between each pair (1 & 3) and ( 2 & 4). Player 1 throws the ball at the stump in the middle. Player 3 backs up and then has a chance to hit the stump in the middle, while player 1 backs up. The same process applies to pairing 2 and 4. The Handbook of Cricket Drills 99

THE 3-STATION DRILL

X4 X1 X3

This is an excellent drill for warm ups. The wicketkeeper rolls a ball towards player X1. Player X1 gathers the ball and under-arm flicks it towards the stump in front of the wicketkeeper. Player X2 backs up and throws the ball at the single stump between him and player X3. Player X3 backs up and returns the ball to the wicketkeeper, who rolls it out to player X4. Players can remain at their starting positions or move carefully to the next group. If they remain at their respective starting positions, the coach must rotate the groups every 2-4 minutes. The Handbook of Cricket Drills 100

THE BASIC SLIDE

X3 X2 X1

The coach begins the drill by hitting the ball in front of him. Player X1 sets off to retrieve. He must slide to gather the ball and return it over the top of the stumps to the wicketkeeper. Player X1 then joins the back of the line and player X2 has a chance. This is an elementary drill that is extremely effective in mastering the slide and return skill. The Handbook of Cricket Drills 101

THE UNDER-ARM RELAY

X3 X2 X1

The wicketkeeper is based at the single stump. The coach hits a ball towards player X1. Player X1 runs forward, gathers the ball and under-arm flicks it over the top of the stump to the wicketkeeper. Player X1 then joins the back of the line. The coach repeats the drill by hitting the ball to player X2, and so on. The Handbook of Cricket Drills 102

SAVING THE SINGLE/ THROWING ON THE RUN

X3 X2 X1

The coach is equipped with a baseball mitt and a bat to hit balls. The fielder X1 starts at the beacon. The coach hits a ball between the two beacons. Fielder X1 must run, pick it up with one hand and return it to the coach. He then keeps running to the next beacon, where he turns and gets ready to field the next ball from the opposite direction. Each fielder can field either two or four balls consecutively. The coach must ensure that the fielders are working hard and the intensity is high. The Handbook of Cricket Drills 103

THE TRIANGLE FIELDING DRILL

X1 X3

The coach hit the balls towards group X1 who gathers the ball and throws it at the single stump between them and group X2. Group X2 backs up and throws it at the stump between them and group X3. Group X3 backs up the throw and returns the ball to the wicketkeeper. The drill continues with the coaching hitting a ball towards Group X1 again. The players must remain in their respective groups after they have thrown the ball. These groups may rotate every few minutes. The complexity of the drill can be increased by varying the distances between groups. The Handbook of Cricket Drills 104

DEVELOP FIELDING AGILITY AND THE ABILITY TO THROW UNDER PRESSURE

X2 X1

This drill is designed to be competitive. The first player from each group (X1,Y1/ Z1) should stand next to their respective stump. On the command ‘GO’, the first player from each group sprints forward to pick up one ball from the middle. He then throws it at the stump at the end towards which he is running. The player then continues to run towards that stump. He touches that stump with one hand, turns around quickly and returns to the middle to pick up the second ball. He then attempts to knock down the stump towards which he is running (starting position). The drill is completed with a flat sprint from the middle to the starting position. The first player to pass the ‘starting point’ is the winner. This drill is not a continuous relay. The balls are replaced in the centre and the second member from each team commences. Teams are allotted points based on the number of hits and the time taken to complete the exercise. Variations of this exercise involve increasing the number of balls used or varying the throwing technique. The Handbook of Cricket Drills 105

REACTION TIME SQUARE DRILL

1 2

4 3

Four beacons mark out a square, with each beacon given a specific number. The player starts by lying face down in the middle of the square (Point X). The coach stands outside the square with a ball and baseball mitt. On the command ‘GO’, the player stands up to take a catch anywhere in the square. He quickly returns the ball to the coach, who simultaneously calls out a number (1,2,3 or 4). The players must sprint to the corresponding beacon, touch it, and return to the middle of the square to receive another catch. Each player should receive between 4-10 turns before they swop. It is the coaches responsibility to ensure that the athletes are physically tested during this drill. The Handbook of Cricket Drills 106

THROWING AT STUMPS AND BACKING UP

A1 B1

D1 C1

Divide the squad into four groups. Each group must stand at a beacon. Player A1 starts the drill. He throws the ball at the stump between himself and B1, attempting to knock it down. Player B1 backs up and throws at the stump between himself and C1. The drill continues to move in a clockwise direction. When a stump is hit, the direction of the drill changes (anti-clockwise). To incorporate some basic cardio-vascular fitness, the players can run to the next beacon/ group after he has thrown the ball. In this drill, emphasis should be on speed and clinical execution. The Handbook of Cricket Drills 107

CALLING FOR CATCHES

A3 A2 A1 B1 B2 B3 catches

r fo

calling

The coach hits the ball as high as possible to land approximately between the two groups. A player from each group move towards the ball to take the catch. The player in the best position must call for the catch. After the catch is taken, the ball is returned to the wicketkeeper and the two players run to opposite groups. To increase the complexity of this drill, the coach can hit tennis balls or squash balls using a tennis racket. The lighter balls tend to drift more in the prevailing winds, making the catches much harder. This drill can also be a fun game to end a fielding practice. Each group gets a predetermined number of catches. The group with the most catches/ points wins. To make it competitive, minus one point for every dropped catch. The Handbook of Cricket Drills 108

RAPID FIRE

A3 A2 A1 e r ! rapid

The coach positions himself 10–12m away from the beacons. Fielder A1 stands between the two beacons. The coach hits five tennis balls consecutively and at pace between the beacons using a tennis racket. The fielder must try to catch as many as he can. This is an excellent drill for reflexes. To increase the complexity of the drills, the coach can decrease the distance between him and the beacons or use squash balls. The Handbook of Cricket Drills 109

ATTACKING AND RETRIEVING e retriev

and A2 A1

A1 attack

The wicketkeeper rolls the ball toward fielder A1, who runs forward to field the ball and return it to the wicketkeeper. Fielder A1 then continues to run forward. He runs around the wicketkeeper. The wicketkeeper then rolls the ball out again and fielder A1 chases it, retrieves it and throws it back to the wicketkeeper. Fielder A1 then goes and joins the back on the line. This drill is excellent for fitness as well, provided the groups are kept small (3-4 players). The Handbook of Cricket Drills 110

THROWING TO THE WICKETKEEPER

40 metres WK1 WK2 keeper

throwing

X1 X2

Wicketkeeper 1 starts the drill. He rolls the balls towards fielder X1. Fielder X1 runs forward, picks up the ball and throws it to Wicketkeeper 2. He then sprints to join the group behind fielder X2. Wicketkeeper 2 take the catch and rolls the ball out in front of fielder X2. Fielder X2 gathers the ball and throws it over the stump to wicketkeeper 1. He in turn sprints to join the opposite group. This drill works best with six players (two groups of three) and two wicketkeepers. The intensity of the drill is integral. The Handbook of Cricket Drills 111

THE 3-STUMP DRILL

X3 X4 drill

stump

3 X2 X1

The wicketkeeper rolls the ball towards fielder X1. He attacks the ball and under-arm flicks it at the stump in front of the wicketkeeper. Fielder X2 backs up his throw. He then attempts to knock down the stump between him and fielder X3. Fielder X3 gathers the ball and throws it on the bounce towards the stump. Fielder X4 sprints forward from the beacon to position himself at the stump. Fielder X4 backs up the throw. He then throws the ball to the wicketkeeper who starts the drill again by rolling the ball to fielder X1. Players can either remain at the respective stations or rotate continuously in a clockwise direction. The Handbook of Cricket Drills 112

ROUND THE CLOCK clock

the

round

The field is set up to simulate the inner ring formations. The coach hits the ball into the field. One of the fielders must gather the ball and attempt to hit the single stump in the middle. Another fielder must simultaneously move into position to back up the throw and return the ball to the wicketkeeper, who is positioned alongside the coach. This drill is designed to simulate inner ring fielding sequences during match situations. The coach and wicketkeeper must ensure that the drill operates at a high intensity at all times. The Handbook of Cricket Drills 113

CATCHING AND THROWING throwing and catching

Each fielder stands at a beacon around the square. The players relay the ball around the square in a specified direction. The various types of throws can be practised, for example, the under arm flick, the side arm throw, the one bounce throw, and the back-hand toss. Fielders can even train their non dominant hand with this drill. To increase the complexity of the drill, add more balls into the sequence or reduce the distance between the beacons. This is a brilliant drill for eye-hand coordination and reflex work. The Handbook of Cricket Drills 114

THE CAUGHT AND BOWLED

The coach must position himself one pitch length from the bowler. The bowler (X1) must run up and perform his bowling action without the ball. On completion of his action, and whilst in his first step of his follow through, the coach must hit a catch towards him to simulate a caught and bowled opportunity. Catches can be of varying intensity, height and trajectory. The Handbook of Cricket Drills 115

SLIP CATCHING (MATCH SITUATION)

The designated fielder throws the ball at stump height towards the coach, who edges the ball to the slips or plays the ball to either the gully or point fielder. The slip fielders catch the ball and return it to the thrower. The gully and point fielders gather the ball and attempt to hit the single stump positioned between the thrower and the coach. This attempt is backed up by a fielder who returns the ball back to the thrower. The gully, point and backing up fielder can rotate positions. Slip fielding is a specialized skill, hence these fielders do not rotate positions. The Handbook of Cricket Drills 116

RUN-OUT SITUATIONS

A3 A2 A1 B2 B3 B1

The coach starts the drill by hitting a ball towards the fielding group B. At the same time, batsman A1 runs towards the wicketkeeper with a bat, attempting to complete a single run. Fielder B1 must gather the ball and try to get it to the wicketkeeper before batter A1 completes the single. If batter A1 makes his ground, a run is scored. If he is run out, a wicket down is noted. In either case, the batter joins his team A at starting point. The coach then hits a ball towards fielder B2 whilst batter A2 tries to complete a single. The drill continues until group B has five successful run outs, after which they swop positions with group A. The team with the most singles after 5 run outs, wins. This drill works best with two group of between 3-5 players each. The Handbook of Cricket Drills 117

RUN-OUT SITUATION (MATCH SIMULATION)

This drill is restricted to the inner (30m) ring. The bowler bowls the ball to batsman B1. When the batsman hits the ball, B1 and B2 must run. Fielders must return the ball to the wicketkeeper or the bowler or attempt to hit the stumps to gain a run out. After the ball has been hit, the wicketkeeper nominates the end to which the fielder must return the ball or attempt to hit the stumps. This is an excellent drill to simulate match pressure. The drill could be made competitive by pre-determining the number of balls each pair must face. The runs scored divided by the number of run-outs gives each pair a score. NB: The drill requires a minimum of ten people (two batters, wicketkeeper, bowler and six fielders). If you have fewer fielders, then restrict the batter’s scoring areas. The Handbook of Cricket Drills 118

THE RETRIEVE AND RETURN

Boundary

A1 B1 A2

The coach starts the drill by hitting a ball towards the boundary. When the ball is hit, fielder A1 sets off to retrieve it and batter B1 sets off. The fielder A1 must retrieve the ball and throw it to the keeper before batter B1 completes two runs. Each member of the fielding team has to retrieve between 3-5 balls before the groups swop positions. The scoring is as follows: Two runs are scored if the batter was successful and one added to the total if he was run out. The winning team is the one that scores the most runs. This drill works best with two groups of four players. The Handbook of Cricket Drills 119

IN THE RING

The coach starts the drill by hitting the ball towards fielder A1. Fielder A1 attacks the ball, picks it up and attempts to hit the single stump. Fielder B1 move into position to back up the throw. After throwing the ball at the stump, fielder A1 runs around and joins the team backing up. Fielder B1 gathers the ball and returns it to the wicketkeeper before joining the team attacking the stump. The distance between position A1 and the single stump should be about 25 meters. This drill works best with between 4-8 players. The Handbook of Cricket Drills 120

THE SPEED DRILL 15m

2 3 4 1 5

There are balls placed at each beacon. A fielder starts at point X. He sprints to beacon 1 and throws the ball to the wicketkeeper. He then sprints round point X to beacon 2, and so on to beacon 3, 4 and 5. NB: Player must go around point X after each throw. He then ends by retrieving the 5 balls from the wicketkeeper and setting it up at the beacons. The Handbook of Cricket Drills 121

THE 7-MINUTE TRIANGLE WITH FIELDING

23456 25m 30m 50m

This drill is similar to the 7-minute triangle drill. The athlete starts at point 1. He jogs to point 2, followed by a sprint to point 3. At point 3, he fields a ball from the wicketkeeper and returns it to the wicketkeeper. He then continues to stride to point 6, followed by a jog around point 1 to point 2. He then sprints to point 4 and fields a ball from the wicketkeeper. The athlete continues the drill in this sequence, until he has sprinted to point 6, fielded a ball, returned it to the wicketkeeper and ended with a jog to point 1. This drill excellently combines cardio-vascular endurance training with fielding. The wicketkeeper must ensure that the fielding aspect of the drill is off the highest quality. The Handbook of Cricket Drills 122

CATCHING–QUICK AND EASY

A2 B2 A1 B1

D2 C2 D1 C1

10-15 metres

Place four groups of fielders at each beacon (A,B,C & D) The drill begins with fielder C1 sprinting to the middle of the square. He receives a catch from player A1 and throws the ball back to player A2. He then receives a catch from player B1 before throwing the ball back to player B2. Finally, he receives a catch from player D1, returns the ball to play D2 and exits the square to join group D. After a player throws a catch to the fielder in the middle, he must move in a clockwise direction to the next beacon. The players throwing the ball must ensure that the fielder in the middle is challenged by increasing the complexity of the catches. This can be done by varying the speed and trajectory of the catches. This is an excellent drill for reflex catches and agility. The Handbook of Cricket Drills 123

THE BUCKET DRILL

1 8 2 10m

7 3

6 4 5

There are balls placed at each of the numbered beacons. The athlete starts at point 1. The athlete must sprint to each beacon (one at a time), take a ball and place it in the bucket in the centre of the dial. The next athlete must also start at position 1. He sprints to the bucket in the centre from where he retrieves the balls and places them at each numbered beacon (one at a time). The distance between the bucket and each beacon is 10m. The Handbook of Cricket Drills 124

RELAY THROWS

X1 X1

The drill begins when the coach hits a long ball. The first pair (X1) set off to chase the ball. One fielder must chase down the ball whilst the other positions himself halfway to relay the ball to the wicketkeeper. Once the ball is returned to the wicketkeeper, the pair jog back to the end of the line and the next pair (X2) have a turn. The Handbook of Cricket Drills 125

THE 5-STUMP DRILL

1 5

c d a b 3

e 4 2

This drill requires five beacons and five stumps. The cricketers are divided into five groups and placed at each of the numbered beacons. The coach is positioned behind the single stump (a). The wicketkeeper is at single stump (b). The drill begins when the coach rolls a ball out to the fielder at beacon 1. He gathers the ball and under-arm flicks it at the stump in front off the coach. The fielder at beacon 2 backs up and throws the ball to the wicketkeeper at stump (b). The wicketkeeper then rolls the ball out slowly in front off him. The fielder from beacon 2 retrieves the ball and throws it to a fielder positioned at stump (c). The fielder at stump (c) gathers the ball and throw it on the bounce to the fielder at stump (e). The fielder at stump (e) collects the ball and tries to knock down the single stump (d). The fielder at beacon 5 backs up the throw and returns the ball to the coach, for the drill to begin again. When a fielder has thrown a ball, he must run to the next station (numbered beacon). The Handbook of Cricket Drills 126

THE ‘V’-SHAPED DRILL

675

4 3

2 1

This drill excellently combines a variety of fielding skills with anaerobic interval training. The drill requires seven beacons, a wicketkeeper and a coach. The distances between the wicketkeeper and the beacons are as follows: - WK to beacon 1: 15 meters - WK to beacon 3: 30 meters - WK to beacon 5: 45 meters - WK to beacon 7: 50 meters The drill begins with the player at beacon 1. He sprints to the mid line to field a ball from the coach. When he returns the ball to the wicketkeeper, he continues to sprint around beacon 2 and back to the mid line position to field another ball from the coach. After returning the ball to the wicketkeeper, the players sprints around beacon 3 to field another ball. The player continues in this sequence until he has run around beacon six and gathered a ball from the middle. After returning the ball to the wicketkeeper, the player must sprint around beacon seven and head towards the wicketkeeper for a close under-arm flick. This is followed by a sprint around the wicketkeeper to retrieve a ball that has been rolled out. The drill is complete when the player has returned eight balls back to the wicketkeeper. The Handbook of Cricket Drills 127

REFLEX CATCHES

The player must stand between two beacons 1m apart. The coach must be positioned 3m away with a bat and several cricket balls. He must hit the ball into the ground about 1–1.5m before the player. The player must catch the ball before the second bounce. This is an excellent reflex drill as the player is required to judge the bounce of the ball together with speed and trajectory. The Handbook of Cricket Drills 128

FITNESS DRILLS “Pre-season, I would be at it six days a week, running somewhere between four to six kilometers a day, and then, probably every second week, a 10 to 12 kilometer run. Some thought I was mad because at the end of practice I would run hard until it was dark and then do a series of other exercises” Dennis Lillee The Handbook of Cricket Drills 129

THE CLOCK FACE

boundary line

4 2

Divide the cricket field into quarters. Place beacons at points 1, 2, 3 & 4. The players must start at point 1. They should run along the boundary rope or within a 2m imaginary line from the boundary rope. This is an interval training drill that will require the athlete to sprint followed by a jog for recovery. The drill begins with a sprint from beacon one to two. At beacon two, the athlete turns around and jogs back to point one. At point one, the athlete turns and sprint to beacon three, followed to a jog back to point one. The sequence is maintained until the athlete sprints the entire field, working his way from point one to four and then back again. Sequence: Sprint 1 -2, Jog 2-1, Sprint 1-3, Jog 3-1, Sprint 1-4, Jog 4-1, Sprint 1-4, Jog 4-1, Sprint 1-3, Jog 3-1, Sprint 1-2, Jog 2-1. Beginners/ Juniors: 1 set. Advanced/ Professionals: 2 or 3 sets with 3 minutes of rest in between. The Handbook of Cricket Drills 130

THE SOCCER FIELD DRILL

Place beacons at positions labelled X1 to X7 as per the distances below: X1: Starting Line - 0 m X2: 5 metres X3: 15 metres X4: 50 metres X5: 85 meters X6: 95 metres X7: 100 metres The players must start at the base line( X1) and run to each labelled beacon. At each beacon (X2 - X7), the athlete must turn around and run back to the base line (starting position) before progressing to the next beacon. This drill continues until the athlete has run to beacon X7 and returned to the starting point. Beginners: 1 or 2 sets with 2-3 minutes of rest in between. Advanced/ Professionals: 2 or 3 sets with 2-3 minutes of rest in between This drill is excellent for cardio respiratory endurance. It is also a great exercise to end a fielding session. The Handbook of Cricket Drills 131

TEAM SPRINTS

ABSTARTING LINE

1 5m

2 10m

3 15m

4 20m

The athletes are divided into two groups, A and B, which are positioned at the starting line. Each group has 4 balls. The first athlete from each group must sprint and place a ball on beacon 1 and return to pick up the next ball from the starting line. He then sprints to place that ball on beacon 2, thereafter returning to the starting line. This sequence is completed when he has placed all 4 balls on each of the beacons and has returned to the starting position. The next athlete from each group must return all 4 balls to the starting position by following the same sequence. The team that finishes first, wins. The Handbook of Cricket Drills 132

THE 7-MINUTE TRIANGLES

50m 25m 23456

30m

This drill is taken from the training program of the Liverpool Football Team. Place beacons at positions 1- 6 as per the directions in the diagram. The drill begins with the athlete at position one. The drill goes as follows: The athlete jogs from point 1 - 2, followed by a sprint from point 2 -3. The athlete thens strides/ bounds to point 6, followed by a recovery jog to point 1. At point 1, the athlete starts again by jogging to point 2, followed by a sprint to point 4 and a stride/ bound to point 6. The drill continues in this manner until the athlete has sprinted from point 2 - 6, followed by a jog to point 1. This drill must be completed in under 7 minutes. Beginners: 2 sets with a three minute recovery in between. Advanced/ Professionals: 3 sets with a 3 minute recovery in between. The Handbook of Cricket Drills 133

BOX DRILL FOR AGILITY/SPEED 6m

This is a 30 second high intensity drill thats designed to improve an athletes agility and reaction speed. Place four beacons as depicted in the diagram. (in a rectangle - dimen- sions 6 x 5 m) The coach stands outside the box . The player starts in the middle of the box. The coach should have between 6 - 10 cricket balls with him. When the player is ready, the coach rolls a ball into the box. The player has to return the ball to the coach as quickly as possible. When the ball is being returned to the coach, he rolls another into the box. The player must try to return as many balls as possible in 30 seconds. The player is restricted to three movement patterns. ie: forwards, backwards and sideways (both directions). No turning around or diagonal movements are permitted. The coach must ensure that the player is physically and mentally pushed during the drill. Each player should have between 3 - 5 turns in the box with a one minute rest in between sets. The Handbook of Cricket Drills 134

THE REPEAT SPRINT ABILITY TEST

STARTING LINE

1 5m

2 10m

3 15m

4 20m

5 25m

This Repeat Sprint Ability Test is specifically designed to test an athletes ability to perform in short, high intensity bursts. It is an anaerobic output test that is also an excellent conditioning drill. Place six beacons as depicted in the diagram. (linearly and 5 meters apart) The test begins with the athlete at the starting line (0 meter mark). The athlete must sprint to each beacon numbered (1 - 5), each time returning to the start line. The drill is completed when the athlete sprints to beacon 5 and returns to cross the start line. This entire sequence must be completed in 30 seconds. The athlete must try to cover as much distance as possible in 30 seconds. The Repeat Sprint Ability Test comprises of six sets, with a 35 seconds rest period between sets. The Handbook of Cricket Drills 135

BASIC SHUTTLES

20m

The shuttle run is a basic exercise that is extremely versatile. These are a few variations that will not only challenge the player, but ensure that he constantly ‘raises the bar’. Place two beacons 20 metres apart. Drill one: The players must complete 50 consecutive shuttles in 4,15 minutes. Beginners: 1 or 2 sets with a 3 minute rest in between. Advanced: 3 or 4 sets with a two minute rest in between. Drill Two: The player must complete 12 shuttles in one minute. Beginners: 3 sets with a 1 minute rest in between. Advanced: 6 sets with a 1 minute rest in between. Drill Three: This drill is known as a wind sprint. The player starts 5 meters from the first beacon. He jogs in slowly. When he reaches beacon one, he sprints twenty meters to beacon two, before slowing down. The player must not stop sharply at the 20 meter mark. After slowing down, turn around and repeat the drill from the opposite direction. One set = 6 wind sprints Beginners: 2 sets with a 3 minute rest in between. Advanced: 4 sets with a 3 minute rest in between. The Handbook of Cricket Drills 136

THE INDIAN FILE

X4 X3 X2 X1

40m

60m

Place four beacons in a rectangle (60m x 40m). The athletes must stand in a single file. The drill begins with all the athletes jogging in a single file around the rectangle. On the command ‘Go’, the athlete from the back of the line (X4) sprints to the front. The group must not stop jogging. The drill can run for a predetermined time period or until each athlete has sprinted to the front of the line three times. The Handbook of Cricket Drills 137

SPEED CIRCUIT

5m 10m 15m 20m

1 2345XY

The following is an example of a circuit designed to develop speed and agility. The players starts at point 1. The drill begins with the player doing shuttle runs to beacons numbered 1 - 5. After he touches beacon five and returns to the starting line, he does a slow recovery jog to beacon X. At beacon X, he side steps though the six beacons, followed by a recovery jog to beacon Y. At beacon Y, the player turns and sprints to beacon Z. He then enters the speed ladder, which is followed by quick run through the beacons in zag zag formation. The drill ends with a short jog to the starting point. The player is allowed a one minute rest before he goes again. Players should run through a circuit between 6 - 10 times for optimum benefit. The Handbook of Cricket Drills 138

THE SIDE STEP

3 Back to 4 point 1 5

The athlete side steps through each point in consecutive order. At the end of each sequence, he must change direction. This drill can be done continously for ±5 min. The Handbook of Cricket Drills 139

THE LADDER DRILL

9 9 9

8 8 8

7 7 7

6 6 6

5 5 5

4 4 4

3 3 3

2 2 2

1 1 1

Ladders drills are excellent for developing foot speed, agility, coordination and speed - factors that are integral to enhancing performance in cricket.

Here are three basic ladders drills. 1. The Single Leg Run: The aim of this drill is to run through the ladder as quickly as possible without touching the rope or rungs of the ladder. 2. The Quick Feet Run: The aim of this drill is to run through the ladder as quickly as possible, ensuring that both feet are placed in each rung. 3. Inside out: This is a basic hopping drill. The player must double leg hop in and out of the ladder with speed and accuracy.

These are three very basic ladder drills. There are hundreds off drills that range from basic to extremely complex that can be used to enhance the skills of a cricketer. The Handbook of Cricket Drills 140

THE 23–7 DRILL ARTING LINE ST

A21 345

30 m5 m

This drill is excellent for aerobic conditioning and speed training. Place beacon A at the starting line and beacon 1 at the 30 meter mark. Place beacons 2 - 5 at five meter intervals from beacon one. The drill begins with the athlete at point A. The athlete must sprint as far as he can in seven seconds. At the end of seven seconds, the coach shouts ‘STOP’ , after which the athlete has 23 seconds to return the the starting line. Each sprint repetition involves a seven second sprint followed by a 23 second recovery jog to the starting line. The drill can be done either 10 or 20 times, depending on the fitness levels of the athlete. The scoring system on this drill is as follows. Each numbered beacon cor- responds to its respective points scheme. If an athlete sprints to beacon 3 in seven seconds, then he has accumulated 3 points. If the drill is completed ten times, then the athlete must add the ten scores and multiply it by two to get a performance percentage. If the drill is completed twenty times, then the athlete must simply add his twenty scores to get a performance percentage. Beginners: 60 % pass mark. Advanced: 85% pass mark The Handbook of Cricket Drills 141

LESSONS FROM LEGENDS

How do you acquire this self confidence? There is only one way and that is by practicing until you have mastered the failing of allowing your thoughts to wander and concentrating on what you wish to do. – Clarrie Grimmett The Handbook of Cricket Drills 142

LESSONS FROM LEGENDS

Cricket for me was a way of life - a journey. A journey that provided me with an opportunity to meet new people, learn new skills, visit new places and make new friends. A journey that at times required strength, courage and fortitude. But also a journey that was speckled with moments of joy, laughter and happiness - moments that made the journey worthwhile.

I was fortunate enough to share my journey with a few men whose passion and knowledge of the game is indisputable. Players and coaches of the highest calibre such as Phil Russell and Micheal Holding, John Wright, Graham Ford and Mickey Arthur who would rarely allow my arguments to go unchallenged. Honestly speaking, I always tried to be controversial and take the road less traveled – sometimes to challenge them but most often to test. None the less, cricket was always the eventual winner.

This chapter is a journey in itself. A journey that has given me a wealth of personal knowledge and irreplaceable experiences. A journey that over the span of ten years has taught me many lessons, none more important than the realization that amidst difficulty lives hope. Someone once told me that hard times do make us better. I remember replying that every experience - be it good or bad - will expose us to a new way of thinking, a new way of working and a new way of being. I hope that my journey, my experiences and the lessons I have learnt from the men who stand tall in hallways of cricket fame, help you to become a better cricketer and more importantly, a better individual.

This chapter is dedicated to those men who changed the face of cricket. The men whose reservoir of knowledge not only helped mold me but many other players and coaches who today are still wonderful ambassadors to the game of cricket. The Handbook of Cricket Drills 143

PHILIP EDGAR RUSSELL

Phil Russell, the ex Derbyshire County player, was the first coach I worked along side at the Kwa Zulu Natal Cricket Union in South Africa. His calm and cool disposition was the perfect breeding ground for a young, aspiring and sometimes overeager under study. Phil was my mentor and the person responsible for helping me transition from amateur cricket through to the professional ranks.

Phil was an exceptional coach whose greatest strength was his ability to deli- cately manage player and committee relations independently. He provided a player with every opportunity to succeed and backed that up with security and reassurance that he believed in them. And at committee level, he was adamant that no board room politics would interfere in playing affairs. A task that is no small feat.

Some of Phil’s guidelines to successful team management were:

Working hard as a team builds mutual trust - a vital component when a match situation gets tense. Always be on time - being late shows disrespect to the system and your team-mates. Being physically fit is a non- negotiable - the fittest teams win more matches. Learn from our victories - you will always learn from your loses. Cricket is not a platform for politics or religion - it is our business. What is said in a team environment stays in the team environment - respecting confidentiality breeds trust. Always look like a professional - its shows respect and respect is rewarded with respect. Be accountable for group performances - accountability is the breeding ground for hard work. Each man has a right to privacy.

“Eradicating the fear of failure is all about allowing them the opportunity to make mistakes.” -Phillip Edgar Russell The Handbook of Cricket Drills 144

JONATHAN NEIL RHODES

As a sports scientist, there is not greater satisfaction than watching your team annihilate an opposition in the most demanding of situations - watching them ‘raise the bar’ every time the pressure is on. In the ‘Art of War’ Sun Tsu says that a good team puts themselves beyond the possibility of defeat, then waits for the opportunity to defeat the enemy. In sporting terms, this is probably the difference between being number one and coming second best. However, the secret behind success lies in the preparation. In my cricketing journey, I saw no greater exponent of ‘perfect practice’ than Jonty Rhodes. This former South African cricketer was the epitome of the perfect player who devoted every waking hour to honing his skills. Jonty, who single handedly revolutionized how we approach the science of fielding, was someone who made his work ethic a way of life.

Jonty Rhodes - the ultimate fielder - taught me the following:

Be prepared for every opportunity. There can be nothing worse than getting an opportunity and not being prepared for it. Perfect practice breeds success. Practice like you play. Love every minute of your cricketing life. Make your work ethic and intensity a way of life. Communication is 90% listening. ALWAYS - be humble.

Jonty’s Secret: Always ask yourself - ‘What can I do to help my team every 60 seconds?’ Then ask yourself this question every 60 seconds. This is how he maintained the intensity he needed to lift everyone around him.

“There is nothing worse than getting an opportunity and not being prepared for it.” -Jonty Rhodes The Handbook of Cricket Drills 145

ERIC SIMONS

During my stint with the South African High Performance squads in Cape Town, I had the pleasure of interacting with the former South African coach and cricketer. Eric, who played his cricket during a rough and tough era, is someone who is uber disciplined and dedicated. Amongst the many lessons I learnt from Eric, one of the most important is that life will always be a work in progress and a never ending story of not giving up. Part of the growth process is understanding our challenges and approaching them with a positive attitude. In life and sport, 90% of the battle is mental. If you believe in yourself and your ability to overcome any obstacle, then you have set in motion a chain reaction of events that will shift the paradigm grossly in your favor.

Eric Simon’s Five B’s to Success:

Belief - You have to believe in your ability. Sometimes, we even need people who reassure us that we have what it takes to get there. Blame - When you accept accountability for your actions, if forces you to change. Blaming others is a way of shifting responsibility and the first step to complacency. Balance - You need to find a balance in your life outside cricket. A good example of this is Gary Kirsten. His life turned around when he thought he had no future in cricket. He opened a catering business and had to attend cricket practice during his lunch breaks. Its was only then that he started to appreciate what cricket had given him. Basics - Champions do the basics the best. The only way to master your basics is through dedicated practice - perfect practice. Body - Being physically fit is a non negotiable. Always try to stay ahead of the team norms.

“I have a few things that I believe are critical in players. One of them is being honest with yourself.” -Eric Simons The Handbook of Cricket Drills 146

JOHN BUCHANAN

Australian cricket had for a long time been the yard stick for all cricket teams, and rightly so. They continually strive for perfection and have an inbred ‘killer instinct’ that makes any player a potential match winner. Their ability to “raise the bar” at will bears testament to the hard work and dedication put in by all who dawn the baggy green. Getting to the top is easy, but staying there is a feat worth admiring. At the helm of the most consistently successful cricket team was the very unassuming John Buchanan. The 2003 cricket World Cup has presented me with an opportunity to interact with John. From the second that I met him, I knew that I was going to be witness to something special. John was a very analytical coach whose game strategy and awareness was impeccable. But above all, he was a visionary who had a clear vision of where he wanted to take the Australian Cricket team. He often used the word ‘invincible’ to describe his vision of the team. Invincible is indeed a powerful word, but under John Buchanan the Australian Cricket Team won sixteen consecutive tests across six series and in four countries - a record that still stands. Its safe to say that with a win ratio off 75% in both Tests and One-Day Internationals over a period of seven years, he succeeded in making them ‘invincible’.

John taught me two theories that at the time served the Australian Cricket Team well.

1. The Perimeter Theory: During a limited overs match, a cricket field has two circles. An inner circle for close in fielders and the outer boundary. When the team were fielding, the goal was to restrict all scoring to the inner circle, and if the ball went outside the inner ring, the goal was to get it back into the inner ring as quick as possible.

2. The 18 Dot Ball Theory: This theory was based on research conducted by the coaching staff of the Australian Cricket Team. They believed that if they could bowl eighteen consecutive dot balls, it would result in a wicket. So that was the goal of the bowling unit, which was ably backed up by a clinical fielding team.

“I love each and every one of you but,like my own family, you thrill, you frustrate, you anger.” -John Buchanan The Handbook of Cricket Drills 147

VINCE VAN DER BIJL

Vince van der Bijl was probably one the best bowlers in the world to have not played test cricket due to South Africa’s isolation from international sport in an apartheid era. I was not fortunate enough to watch him tear through batsmen, but from whispers in the corridors of cricketing institutions, it is said that Vince had lost nothing in comparison to the greats off Roberts, Holding, Lillee, Hadlee and Imran.

My first encounter of Vince was a little more gentle than the bouncer Barry Richards received in the Gillette Final. Vince had come in as a specialist consultant to our high performance bowlers. My first impression of him was not only one of eloquence but also one of a man who wore the pride of his country on his sleeve.

In all my interactions with Vince, one question that he asked has remained with me for close onto a decade.

This isn’t a trick question, and there is a distinct difference between the two. The correct is, confident players are good players. But how does one get confidence? Confidence comes from success and success comes from practice. Faith is a product of confidence which is a product of practice. Confidence comes from applying knowledge successfully in practice. That confidence helps instill a faith in the process, and that faith is what we subconsciously rely on when a situation is tense. Its what helps eliminate the fear of failure by reaffirming that we have chosen the correct process based on the success we previously enjoyed in practice.

“Confidence is everything.” -Vince Van Der Byle The Handbook of Cricket Drills 148

GARY KIRSTEN

Gary Kirsten, the former opening bat, has been a stalwart in the South African Cricket structure since our re-admission to the international stage. As a cricketer, his technique and ability needed to be complemented with a temperament that demanded a discipline and dedication that was par excellence. But as a coach, Gary’s reputation is flawless. In my tenure with him at the South African High Performance centre, I witnessed a tireless dedication, clinical mental toughness, superior physical durability and an unparalleled love for the game that only served to complement his aura of professionalism. Its no surprise that Gary Kirsten has achieved insurmountable success in the realm of coaching.

The game of cricket is quickly evolving and talent alone is not enough. At High Performance, using the knowledge and expertise of many cricketing icons, we put together a model on the development of a complete professional cricketer. The model, which has four major components, focuses on the holistic development of the cricketer. The four components are: Mental Strength Game Strategy and Awareness Physical Fitness and Technique Personal Growth

These are the four key fundamental pillars that need to be addressed in order to nurture and develop a cricketer. They are the cornerstones of success but unfortunately molding a champion requires something more. Something thats harder to nurture and even harder to quantify. The Handbook of Cricket Drills 149

At High Performance, we called the vital Factor X ‘HARD’ . HARD is the glue that will forge together the pillars that will one day give birth to a champion. H.A.R.D is EVERYTHING.

H - Hunger A - Attitude, Awareness, Accountability R - Resilience D - Discipline

Gary Kirsten’s famous saying was:

“Everything you wish to achieve in life is just outside your comfort zone.”

This has also been my philosophy and the message I endeavor to impart onto my players. It serves as a reminder that we are in control of our own destiny and that our attitude is everything. It is a message that reiterates H.A.R.D and reinforces a players willingness to want to overcome adversity. It tells us that the opportunities we so badly desire are all disguised as hard work. It tells us that EVERYTHING you want, EVERYTHING you wish, and EVERYTHING you can achieve is JUST outside your comfort zone. It tells us to GO GET IT.

“I learnt how to deal with my emotions in my last test innings.” -Gary Kirsten The Handbook of Cricket Drills 150

MICKEY ARTHUR

In January 2002, my decision to move from the KZN Dolphins to the Griqua Diamonds, was probably one of the most defining moments in my career. I was moving from a team that was at the pinnacle of domestic cricket to a team whose future was in the doldrums. I saw it as an opportunity. Whilst there is nothing like winning, there is nothing like winning under seemingly unwinnable circumstances. It was a decision I will never regret.

My move to the Diamonds gave me the opportunity to work with Mickey Arthur, who at the time was still a novice in the coaching arena. Going from a team of stars to a team with no ‘big names’ was an eye opener. But the one most distinguishable factor between the two teams was the unity, spirit and camaraderie that existed in the Diamonds set up. The baggy was worn with pride and there existed a sense of belonging that bound each member to the team. Even more impressive was how that sense of belonging radiated through the people of Kimberley. After two years in that set up, I can safely say that the strength of our unit was in the spirit of our team and in our ability to fight for the one next to us - an ethos that was built by the man at the helm - Mickey Arthur.

Mickey was an exceptional motivator but his greatest strength was that he refused to be defeated by reality. He took a group of average cricketers, poor facilities and an abundance of administrative politics and turned it into a winning team through an ethos of hard work above all else. Its true what they say; sometimes our most important skills are forced upon us by other people. Mickey’s ethos of hard work molded me into a charismatic young man who oozed with confidence. Confidence is a trait that needs to be earned honestly and constantly refreshed. The thing is that without skill, there is no confidence. It cannot be faked which is in itself is a very humbling space. Everyone always says, ‘practice perfectly’ - what they don’t say is that it is only achiev- able through vigilant practice and excellent practice habits. I learnt probably one of my greatest lessons at the Diamonds - practicing without a purpose is nothing more than exercise. The greats always practice longer, harder and better than everyone else. The greats never take fundamentals for granted. And the greats respect the fact that time is a finite resource and conserving it is paramount.

“They have hit more than enough balls, they’ve caught more than enough catches. It’s now about getting away and tuning in mentally...”-Mickey Arthur The Handbook of Cricket Drills 151

JOHN WRIGHT

The 2003 Cricket World Cup was probably the highlight of my cricketing journey. I had come onboard with the Indian Cricket Team as a technical analyst, recommended by my mentor Phil Russell to his old Derbyshire colleague and then coach of the Indian Cricket Team, John Wright.

John in one word is ‘meticulous’ - as a person, a coach, a manager, a mentor, an analyst, a friend and a leader. He is someone who not only pushes himself but endeavors to challenge each and every person in his structure - from the players to his support staff. John Wright for me, was a creative coach - someone who was always scratching for ideas on how to improve. He loved to challenge assumptions and switch things around. This was one aspect of his mindset that I admired because if we don’t challenge assumptions, we will never know how far astray our assumptions have lead us.

Working with the Indian Cricket Team was an opportunity of a lifetime - I knew it then and I definitely know it now - but for different reasons. Back then I was in awe at the amount of experience that coexisted in our team. Now I’m in awe at how we successfully managed to cohabitate a wealth of knowledge, experience and ‘big names’ with the inexperience and vitality off the youth. In hindsight, I can explain.

At first I was in awe at the amount of experience the team had. But what is experience? Experience is just faith in your ability based on a memory of what you have previously done. Whether it was successful or not is irrelevant. The problem with experience is on one hand it instils confidence and reassures you of your ability, but on the other hand it closes the door on creativity. Simply put, people with experience tend to rely on their memory and stick to what has worked. They rarely try anything new or innovative which makes it virtually impossible to stay ahead because everyone is learning from the same experiences.

Our blend of inexperienced players was in my opinion the key to our somewhat successful world cup campaign. Inexperience erases fear. An inexperienced player does not know what is and is not possible, therefore everything is possible. Inexperience erases fear and fear is the biggest stumbling block to creativity - creativity and innovation is the key to staying ahead. John Wright’s decision to empower our youngsters by making them batting, bowling and fielding captains was remarkable for two reasons: The Handbook of Cricket Drills 152

We needed our young and inexperienced players to deliver in order to have a successful campaign. As much as experience is important, the strength of a team lies in the strength of its reserves. Empowering our younger players gave them a sense of responsibility and accountability and simultaneously took some of the pressure of our more experienced players who knew this was probably there last chance to win a world cup - players who we desperately needed to be on song. By empowering the young, inexperienced players, we ensured that our team would have a constant flow of new,creative and innovative ideas. The fact that they were empowered, meant the channels of communication were open - something critical to inculcating the perfect ethos and aura in a team.

This is a summary of our batting, bowling and fielding goals from the 2003 Cricket World Cup.

Batting: (Captains: Dravid & Tendulkar)

Emphasis of partnerships and wickets in hand. Try to get 1 x 100 & 2 x 50 run partnerships in every innings Each new partnership should try to get a minimum of 20 runs. This will give the new batsman time to get in, but more importantly, we would avoid the fall of quick wickets in succession. Always run the first single hard. In the last 10 overs, look for the boundary in the first two balls of every over. This will put the pressure on the fielding team. Trust your boundary hitting instincts. The single is the most important run.

Bowling: (Captains: Srinath & Khan)

Minimize extras & experimentation. No short pitched deliveries. Try to get two early wickets - first ten overs. Remember the importance of dot balls. Always try to start and finish an over well - 1st & 6th ball. Minimize boundaries in the last ten overs. If you struggling with your line and length, imagine that there are only two people on the ground - the wicketkeeper and the batter. You must force the batsman to hit everything back to you - it will help teach yourself discipline. The Handbook of Cricket Drills 153

Fielding: (Captains: Yuvraj & Kaif)

Try to get two run-outs per game. Always be alert on the field. All throws to the wicketkeeper must be off the highest quality. Be prepared to put your body on the line. It is the job of every single player to ensure that the team intensity is high. Always be supportive. Each player should try to end the game on a +2 score ( -1 for miss fields & +1 for every run saved). Keep working on the ball. Try to build pressure in the middle overs. As a team, lets recognize and reward good efforts.

It was the job of the respective captains to report on each of the following points at every post game meeting. It was John’s way of being meticulous and not to mention it helped Saurav Ganguly focus on tactical issues. Involvement is an integral component to success. It helps breed commitment which is critical to a clinical performance.

“A cricket coach’s accountability is very largely illusory. What makes a team win or lose on any given day is far more complex and mysterious than the lines of accountability on a reductive managerial flow-chart.” -John Wright The Handbook of Cricket Drills 154

SACHIN TENDULKAR

The Indian Cricket Team at the 2003 Cricket World Cup had a vast amount of experienced players. Amongst them, was the living legend and cricketing icon, Sachin Tendulkar. Prior to meeting him, I had known Sachin as the exceptional talent who would tear apart the most formidable bowling attacks; the man who had an insatiable hunger for runs and a never say die attitude.

One of my personal goals for the World Cup was to find the opportunity to interact with ‘The Little Master’ - hoping to tap into the inner workings of his mind and get a grasp on what made him tick. The hallmark of any great sportsman is their temperament and dedication to hard work, their will to over come adversity and their love for the sport - I know this and have seen this in many other greats. But none the less, I was curious to see how these attributes manifested themselves in undoubtably one of the greatest batsman in the world.

At the start of our campaign, during a net session in Paarl, Cape Town, a young schoolboy fast bowler was adamant on bowling short pitched deliveries on a rather dubious and under prepared pitch. As a result of this, Sachin had decided that for the duration of our world cup campaign, he would rather prepare with ‘throw downs’ than face bowlers during net practices. This worked out perfectly in my favor, as John Wright had given me the task of helping Sachin prepare. I loved the challenge - a few thousand ‘throw downs’ and some mild rotator cuff tendonitis was a small price to pay for undisturbed one on one talk time with the legend. Its safe to say that over those six weeks, I asked him everything - somethings were appropriate but many weren’t.

Sachin was a strategist who was meticulous in preparation. He loved a challenge, so much so that every ‘throw down’ session very quickly turned into a battle - new balls flying, imaginary fielders and various pressure situations. One particular occasion, our facilities were not up to scratch. It had rained over night and some water had seeped under the covers. Instead off canceling practice or moving indoors, Sachin insisted we practice on this pitch, because the inconsistency in pace and bounce was a challenge he relished.

Another example of tactical preparation was during our match against Pakistan in Centurion. Sachin knew that the Pakistan bowlers were going to attack him with short pitched bowling. It isn’t easy to keep short, fast paced deliveries on the ground on a pitch that aided the bowlers. Instead of working hard on perfecting his defense, Sachin took the path less traveled, and prepared to The Handbook of Cricket Drills 155

launch an attack on any short delivery by using the pace and bounce to clear the inner ring via the aerial route. It goes without saying that the hours we put in to master this plan were countless.

Working alongside Sachin during the World Cup was beyond insightful. The man epitomizes professionalism in every facet of his life. Here are some key lessons I learnt from the ‘master’ :

Team goals are more important than individual goals. It is amazing how much you can accomplish if you don’t care who gets the credit.

Anticipating and planning to deal with adversity and pressure is not thinking negatively; it’s thinking ahead.

Control the controlables - The probability of getting the outcome you want increases when you let go of the need to have it.

Challenging an assumption is one thing. Being prepared to act of that challenge is another.

The mental attitude with which we approach a match is all important. But remember, the match starts much earlier than the actual match.

“I just keep it simple. Watch the ball and play it on merit.” -Sachin Tendulkar The Handbook of Cricket Drills 156

DOUG WATSON

Writing a chapter on ‘lessons from legends’ would be incomplete without including the former South African A batsman, who was instrumental in both my mental and physical development, as well as transition from domestic to international cricket. If one compared professionalism, dedication and discipline in mastering their art, then Doug Watson would have lost nothing in comparison to the greats off Kirsten, Pollock, Rhodes, and Donald. This Dolphins stalwart, anchored his spot as an opening bat in an era that produced some of the greatest South African cricketers. Working alongside players like Doug Watson and Shaun Pollock in the early part of my career, was integral to helping me establish the work ethic needed to succeed. Men of this calibre are born leaders who have the power to inspire - inspire through leadership. They have a character that has stood the test of time and an attitude to accompany it - two vital ingredi- ents that form the core of any team.

In my five years on the domestic cricket scene with the Dolphins, Doug single handedly help mold me as a leader. His constant conquest to ‘raise the bar’ forced not only me, but our entire set up to follow suite.

What is a leader? A leader is someone who has a clear vision and can inspire individuals to rise up to a challenge. A leader is someone who can acquire the trust of his team-mates/ players and push them outside their comfort zones. A leader is someone who endeavors to monitor that the team is always on the correct path to success. A leader is someone who can tactfully juggle the skills set of the various players to best suit the needs of the team. A leader is someone who is cooperative, respectful and honest. A leader is constantly scratching for ideas - new, innovative ways on how to improve the team and each player. A leader understands that team development is more important that his personal feelings. A leader is someone who has unshakeable faith in his vision and unrelenting confidence in the power to make it happen. A leader has guts.

“I like to take it upon myself to ‘raise the bar’ and lead by example.” -Doug Watson The Handbook of Cricket Drills 157

ABOUT THE AUTHOR

Shayamal Vallabhjee is a South African born Sports Scientist and EQ Consultant. With over twelve years of experience in elite sport, Shayamal is now a world renowned Sports Scientist & Performance Coach who special- izes in transforming systems into workable high performance envi- ronments. His proven track record combined with his entrepreneurial flair has seen him creatively and resourcefully change the face of sport.

Shayamal is the founder of Digi Sports, a consultancy based firm that helps organizations develop a holistic approach to health and wellness. His brands, H.E.A.L. and Speed Kids have helped thousands of professionals and children develop a love for exercise. Photo by Nimish Jain

A committed philanthropist, Shayamal is also the founder of OutCause - a property that helps non profit organizations garner funds through outdoor based adventures.

He one of the world’s most trusted advisors on performance enhancement and leadership, and an author of four books on the science of training and motivation. The Handbook of Cricket Drills 158

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