This AFCA workbook belongs to: CODE OF CONDUCT I, AGREE TO ABIDE BY THE ANDREW FLINTOFF CRICKET ACADEMY CODE OF CONDUCT Attitude Respect Always motivate yourself to Be prepared and punctual. give your best. Respect the people, equipment and place where you play. Commitment Energy Be the best player and team Always give your best and mate that you can be. Lead by encourage your team mates. example. Be enthusiastic at all times. Development Sportsmanship Always listen to your coaches Learn to win and lose with the and parents. Ask questions same degree of dignity. and keep an open mind. SIGNED: Mark how you feel out of ten for each aspect of the game FREDDIE F - join them up to make your ACT 1 spiders web. A MESSAGE FROM FREDDIE When I was young I didn’t have the opportunity to play cricket. My Academy is all about giving you the chance to learn, develop, play, and above all enjoy your cricket and be the best that you want to be. We pride ourselves at AFCA on creating an energetic and fun environment, to allow you to develop the skills for longer term success on the cricket in some challenges and games for good measure too! I hope to see you during the Academy but if I can’t make it I will send one of my International Cricket as easy to get them out as me! Above all, have fun and enjoy everything you do in cricket. It’s the best game in the world! FREDDIE F ACT 2 Did y ou know Freddie pla 141 ODIs and 7 yed 79 Tests T20s f , or England. Meaning WIDE PERSONAL DETAILS NAME DATE OF BIRTH NATIONALITY FAVOURITE TEAM SIGNATURE FAVOURITE PLAYER FAVOURITE BAT BRAND BATTING STYLE BOWLING STYLE PERSONAL TARGETS BATTING BOWLING SIGNAL FIELDING Here’s a page to list all your favourite Freddie things about cricket and your week here ! Juniors Food Games SHOT Friends JOKE COACH I like cricket because What are three main skills you do in cricket This week I have learnt FIELDING Discuss what skills you have learnt that apply to Thi Wicketkeeper Slips Fine leg FREDDIE F r d man ACT 3 Jac ques Kallis Gully . Square Leg Point Cover Mid wicket Mid off Meaning BOUNDARY 4 I like this because Use these pages to write down what you have learnt and coaching points COACHING to remind you later! CORNER! xes and vourite skills in the bow Write your fa the main coaching points belo SKILL: SKILL: Always listen to your coach key things to remember are... SIGNAL SKILL: 3. 1. 4. 2. FREDDIE FACT 4 Freddie was born in Preston, Lancashire on 6th December 1977. SKILL: SKILL: Always listen to your coach key things to remember are... SKILL: 1. 3. 2. 4. Meaning BOUNDARY 6 VISITING PLAYER PROFILE: Player Name First Class Statistics Matches - Nationality Batting - Bowling - Teams Fielding - International Statistics Batting Style Matches - Batting - Bowling - Bowling Style Fielding - FREDDIE F ACT 5 DISCUSSION TOPICS Freddie took 5-19 in a ODI v West Indies in 2009. s •Who would be in your current World XI? •Who is the best batsman and SIGNAL bowler in the world? •What is your favourite Cricket Ground and why? •WOULD YOU RATHER SCORE A 100 IN A LOSS FOR YOUR TEAM OR HIT THE WINNING RUN? 1 Who captained England when 2 QUIZ! they won the T20 World Cup? Who has taken the most test wickets ever? 4 5 What is the Where would highest ever you nd the 3 individual test MCG? nicknameWhat for is the innings score? the Lancashire T20 team? 6 7 In what year What colour did the rst kit does New cricket world Zealand wear cup take place? in ODIs? 10 9 8 Who has hit six Who Which player international has 6s in an over? most sixeshit in has taken International the the most test match Cricket? catches? 11 Name all 3 12 players who have taken a Which county hat-trick for plays at Trent England in ODIs? Bridge? Meaning For the an swers please visit: OUT MENTAL TRAINING What have I done well or achieved? FREDDIE F 1. ACT Freddie 6 ’s hit 177 6’s whilst 2. playing for England! 3. 4. 5. What would I like to achieve this/next season? What will I have to do to achieve this? Write down three things that help you focus: Freddie’s Quick Tips Always visualise yourself doing well 1 and be positive in your mind. Nerves are natural! When really nervous, close your eyes and take 3 slow deep breaths. Think SIGNAL 2 about how well you can play! Practice as you would play in a match. By doing this you will feel more at ease on 3 match day! Switch off in games when the ball is dead and switch back on as the bowler runs 4 up, downtime is important. Breakfast is the most NUTRITION important meal of the day, it gives you the energy to get It is important to up and go!! balance your diet, fruits, vegetables, Drink lots grains, protein and When exercising of uids – dairy are all part of it is good to get not zz! daily healthy diet. carbohydrates in Water is you prior to your always the activity. Things best! like pasta and rice are great ways to fuel up. Eat your 5-a-day – Uber important! 5 Don’t eat lots of... Chips Pizza Freddie’s Food Tips Fizzy Drinks Always try and eat fresh ingredients as Fast foods 1 they will have more ‘goodness’ in them. Chocolate What you eat is really important. The better you fuel your body the more energy you will 2 have and the better you will perform. Do eat lots of... Add some salad to your sandwich – Vegetables sliced tomato and ham, cucumber and Fruit tuna, cheese and onion… 3 Water Strips of raw carrot, cucumber, celery, Fish pepper and even mushrooms are great Pasta 4 to dip into salsa, yoghurt or mixed dips. Treats are great, but not every day! Top ath- letes might have a handful of sweets during Meaning 5 play to keep their energy levels high in fact! NO BALL Record how well you did this week and then try FREDDIE them at home and see if you can beat them! CHALLENGES ACADEMY HOME Change Score (Time) Score (Time) Crazy Catch Longest throw Speed throwing Longest hit Bowling Accuracy Name: Email: Name: Phone: Email: Name: Phone: Email: Phone: Name: Email: Phone: COACH FEEDBACK Strengths Areas to work on Comments COACH’S NAME Complete the wheel again and see if TOP TIP your spiders web has grown over the FREDDIE’S week... FREDDIE FACT 7 Freddie has sc ored 8 hundreds for England, 5 in t ests, 3 in ODIs. Strength & Conditioning PUSH UPS & SIT UPS Improve your physical condition at home using Strength & Conditioning nothing but yourself! Speed, Agility, Quickness to improve in this ar don’t need fancy equipmentea you just y ourself, some cric , and a bit of ket kit room! These old classics help to PLANK strengthen your core. Strength & Conditioning FR OM THE WALL Speed, Agility, Quickness In the press up position but with hands together and elbows touching the ground see how long you can hold it for. Practice running off fr against the wall – both heels against it and run f om wasted mo orwar vement g d – no oing back. CRAZY CATCH Homework! Catching & Throwing On this page there are a few ideas of some practices to do at home by yourself. You can practice your catching and throwing skills with a Crazy Catch – there are STRETCHING lots of fun practices to be done with a Crazy Catch. Strength & Conditioning 4 CORNERS , Quickness Speed, Agility after exercise it is important to stretch your muscles particularly as you get older. Place 4 pieces of kit in cornersed, stand of e about 4m squar a squar p each corner dle and ta time, in the mid dle every to the mid d, returning orwar vements f FREDDIE FACT 8 short sharp mo ys required. Freddie made his test debut in back and side wa Nottingham vs South Africa in 1998. Thank You! Don’t forget to thank your coach, your friends, and most importantly your parents! Twitter @FlintoffAcademy Like our Facebook sporting programmes? Visit www.activatesport.co.uk for more details..