August Week 4 - Week 16 of The Program. Final Post!

August - Week 4 - Medium Intensity Week

This is the final week of the program! Hopefully you should be feeling ready for the season to commence so make sure you really put in this week at home and in the nets and especially in any practice matches or trials you are attending. Hopefully this program will have given you an edge so take advantage of that!

One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2 minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors

Well, that's about it! I really hope you have felt like the program has given you a great preparation for the coming season. Good luck and keep working hard at your game and your fitness.
Remember - if you are get fit and stay fit, and you are technically sound - you will inevitably get opportunities at higher levels as the players you are competing with for spots get injured or cannot handle the workloads required to be successful!

All the very best!


JH

August Week 3 High Intensity (Wk 15 of Program)

August - Week 3 - High Intensity Week

This is the second last week of the program and the last week of high intensity training. As with all the high intensity weeks, you will feel a bit sore and tired this week. LISTEN TO YOUR BODY! If you are really sore in specific areas, it may be wise to ease up a bit – do some extra stretching and ice the area. Your priority now should be getting to your trials in the best shape possible. Having said that – if you have really put in throughout this program the soreness you experience should be manageable and you should be able to continue to train and trial at 100% effort.

Two Core Sessions. Minimum of 48 hours between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 3 sets of each exercise with 60secs rest between sets.

Two Upper Body Sessions. Minimum of 72 hours between sessions
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
4x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 5 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 6 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 90secs Wall Sits; 6x 15 Skateboarders on each leg (swap legs after each set); 6 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

August - Wk 2 (Wk 14 of Program)

August - Week 2 - Medium Intensity Week

We are now into the “home stretch”for the program! Hopefully you should be feeling fresh after a light work load last week so make sure you really put in this week and next as the program moves towards its conclusion. No extra sessions in the program – everyone will be doing sessions with their clubs and other programs now so FOCUS on doing your sessions in this program as well as you can!

One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 15 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running
Fartlek circuit - Continuous for 20 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

Sports Quotes, Inspirational and Motivational

Thought some of you might have needed some extra feul now we are so far into the program. Have a look at this! Enjoy! JH

August Week 1 - Low Intensity (Wk 13 of Program)

August - Week One - Low Intensity Week

This is the last low intensity week. You should feel fit and fresh by the end of it (though as most people are starting club training some extra fitness sessions will probably find your week just as demanding as usual) If you are limiting yourself to just these sessions, take advantage of the light workload to freshen up and be ready to attack the final 3 weeks of the program!

One Core Session.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 60secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 2 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 4x 70secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees - Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running
Fartlek circuit - Continuous for 15 minutes 4 times a week.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

July Week 4 - Medium Intensity. Wk 12 of Program.

July - Week Four - Medium Intensity Week

Another medium-intensity week! Same program as July Week 2. This is the final weel of this phase of the program with the August Phase being genuine Pre-Season Activities. Lots more bowling and endurance work.
So make sure you do solid, technically sound sessions on Core, Legs and Upper Body.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises) + Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week. At each corner of the circuit you will do 20 “Cone Taps”. Side to side then forward then side to side again then scissors


JH

July Week 3 - Week 11 of Program

July - Week Three - High Intensity Week

This is a high-intensity week! Check the reps I am asking you to complete. I know many of you are on holidays – but please try to stick to the program. If you do everything listed in the quantities I am prescribing you will be quite leg-weary at the end of the week! Stay focused and make sure you are doing all the stretching outlined in the weekly program.

The sessions at the Centre this week will involve some endurance, some form and some technical work. The season is only a month away from getting underway so your efforts now will be super important. Next month EVERYONE will be training so the work you can put in this month with give you an advantage.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 20 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
4x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 4 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 3 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 120secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 4 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 6x30 secs continuous Box Jumps. Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week. Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

July Week Two - Week 10 of The Program

July - Week Two - Medium Intensity Week

Another medium-intensity week! Continue with the same reps and sets as last week. I know many of you are on holidays – but please try to stick to the program. If you want to do anything extra perhaps a couple of extra fartlek sessions but no extra weights sessions! Stay focused and make sure you are doing all the stretching outlined in the weekly program.

You may have to organize your time differently to accommodate the changed pattern of exercises and your holidays. Use your weekly planners for this. If you need a new supply – contact me at the centre.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)+ Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with minimal rest between exercises. Then 3 sets of 15 reps of Exercises B,C and D with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week. Note modification of Fartlek Circuit.At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors


JH

Week Nine Activities - July Week 1

July - Week One - Medium Intensity Week

This week sees us shift the emphasis from strength to endurance as well as moving to two bowling sessions in the month. You will notice we do fewer “weights sessions” and increase the amount of running you do as well as introducing more agility work. Watch the video clips relating to Medicine Ball Training before you start the program. This will help make the Upper Body Workouts as productive as possible.

You may have to organize your time differently to accommodate the changed pattern of exercises. Use your weekly planners for this. If you need a new supply – contact me at the centre.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with 30 secs rest between sets. Then 3 sets of 15 reps of Exercises B,C and D performed as a circuit, with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week.
Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors

Enjoy!
JH

Medicine Ball Toss

The Medicine Ball Toss is performed as a modified walking drill (you will need some space to do this or a partner to stop the rolling ball. Don't throw it to anyone - the ball must bounce in front of you.
Directions – Take 3 steps to raise the ball above your head with elbows slightly bent. On the third step throw the ball forward and down at a spot about 5 meters straight in front of you. Try and make the ball travel in as straight a line as possible.



Let yourself jog forward naturally as you release the ball. At this stage of the program, you are not trying to generate a huge amount of power – YOU ARE CONCENTRATING ON MAKING THE CORRECT SHAPE ie toes knees and nose pointing straight ahead throughout the movement. Jog to pick the ball up and repeat starting your 3 step approach on the opposite foot (this is to make sure you work each side of your body equally). Do 30 tosses in a set (15 starting on each foot) Rest for 2 minutes between sets. Complete 3 sets of 30.

Remember – using a lighter medicine ball will ensure you make better shapes and avoid injuries. Start of throwing a basketball or a soccer ball if you like.

The PC Bowling Cone Drill Description

The Posterior Chain (PC) Bowling Cone Drill
This is the basic "pick up – put down – pick up" exercise we are doing with our bowlers at the Centre. It is designed to work the posterior chain of muscles and the hip flexors as well as reinforce the key positions in the bowling action.

Set out 3 cones or spots about 2 meters in front of where you will commence the drill – one straight in front of you, one half a meter to the right of this centre cone and one half a meter to the left of the centre cone. Place a cricket ball on the right-hand spot. Now work through the three bowling “poses” as you approach the cones from about 2 meters away. You will need to take three short steps as you move through the poses.

The photograhs below are taken as the bowler moves through his action in a game therefore the poses are not 100% accurate, but you should be able to see what shapes he is trying to make as he performs a very violent movent sequence. Use them as a basis for making the correct poses in the drill.



Pose 1 (Almost) – Right knee should be higher and right elbow closer to the right side.

Pose 1 is “Showing the ball” – you are standing on your left foot, your right knee is up and bent and your right hand is raised and showing the batsman the ball. Your left arm is bent and also raised to about shoulder level. Hold this pose for just a second or two then move to Pose 2.



Pose 2 (almost) – Rights side good. Left knee bent and higher. Left arm straighter.

Pose 2 is “Pulling down” – you are now standing on your right foot, your right hand is down near your right hip and the arm is straight. Your left knee is at hip height and your left arm is raised and the arm is straight. Hold this position for a couple of seconds then move to Pose 3.



Pose 3 (Almost!) – The right foot must be in the air toes pointing down head as straight as possible.
Pose 3 is “The Release” – You are now on your left foot again. Your right knee is bent at 90 degrees with your toes pointing down and your right arm is straight and above your head. Your left arm is close to your body, elbow bent. Hold this position for a couple of seconds after which you commence the drill!




From this pose, reach down as if following through after bowling (but remaining on your left foot) and pick up the ball from the right hand spot. Slowly return to the top of Pose 3 – pause, and then bend forward and place the ball on the centre spot and return empty-handed to the top of Pose 3 – pause and repeat, moving the ball to the left hand spot. You must move the ball all the way from the right hand side to the left hand side and back again to complete one rep and you must start and finish each pick up and each place at the top of Pose 3.

Stay tuned for a video demonstration of this drill!

Medicine Ball Training Routine #3

Another good set of exercises. Intensity can be modified according to your strength and level of athleticism. We will be incorporating Medicine Ball Exercises into the July and August Programs. Enjoy!

Medicine Ball workout #2

A second routine - some of these exercises are too advanced for us, but you can see where we are headed. These exercises can be very significant in improving POWER and technique. The actions you are performing work BOTH SIDES of the body equally which makes for a more technically sound bowling action as one side does not dominate the other!

Some Advice about Medicine Ball Training

As we shift emphasis from strength work to endurance and technical work, having a look at a few of these medicine ball clips will be very useful. Have a look at all these clips and then start your week 9 training program.

June - Week Four - High Intensity Week

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 40 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 4 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

One Lower Body Session.
Circuit of Exercises A-E (
Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 45 Jump Touches (swapping arms after 20 reps); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.


Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 30 minutes 3 times a week.

This is a week to really push yourself with the intensity close to maximum. Do not cut corners and try and complete every session set down for completion in your weekly program on time and with the best technique possible.

You will have to cope with the soreness! Next month the emphasis will shift from mainly strength with some endurance to a more even balance of strength, endurance and technical work so really push yourself this week!

JH

Week 7 Program - June Week Three

June - Week Three - Medium Intensity

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-E
30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.


Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

Week Two - Month June (Week 6 of Program)

June - Week Two - Medium Intensity Week

This should be the sixth week of your program. We are building intensity again after a light week in week 5. Check the appropriate videos to make sure you are continuing to do each exercise with the correct technique.

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E (Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills
A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.


Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

June Week 1 - Low Intensity Week (5)

This will, in fact be the 5th week of your program.
In a lot of ways this is a “Recovery Week” but please remain focused on performing each exercise and drill as well as you can. I have changed some of the drills this week to keep the program fresh. So watch the videos and work hard at getting the basics right before we increase the intensity.

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 10 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 20 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 12 reps per set. If you are using free hand weights, you should be doing 12 reps on each arm!

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. 3 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 1min Wall Sits; 3x 15 Skateboarders on each leg (swap legs after each set); 3x 30 Jump Touches (swapping arms after 15 reps); 3x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 3 times a week.

Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
** NOTE NEW COMBINATIONS!
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.




Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

Skateboarder Exercise

I have not been able to produce a video for this exercise, but it is quite easy to understand. It is performed on a step - just like the Posterior Chain Exercises (this is in fact another PC Exercise) - Stand on the step facing to the right. Your weight is on your left foot. Bend your left knee and imagine the step you are on is a skateboard. Use your right foot to try and move the skateboard forward. Do not make actual contact with the ground, but rather miss the ground by a 2-5cms on each "push". Aim for a spot about 15cms in front of you then move the foot backwards to about 10cms behind you. Your right foot should make a circular movement as your left leg straightens on each push, then bends to help you reach the floor. Do 15 "pushes" on each leg to complete one set then swap sides and repeat. Do 3 sets of 15 reps on each leg. Again - try and keep your upper body as upright as possible and try as hard as possible to keep your balance.

Step Drill - Posterior Chain Exercise

A new set of movements for the Lower Body Workout. Listen to the explanation - this guy knows what he is talking about! 3 sets of 15 reps on each leg. Remember to swap sides after EVERY set of 15 reps. Keep your upper body as upright as possible throughout.

Shoulder Exercises - Seated Front Dumbbell Deltoid Raises

Another new exercise for month 2! This time in the Upper Body Strengthening circuit. Don't use heavy weights for this exercise and make sure you are CONTROLLING the weight up and down. NO SWINGING!

Bird Dog Core Exercise

This exercise is for the second month of core exercises. Remember to brace when you perform any of your core exercises! This month we change the reps from holding each rep for 30secs and only doing 3 reps, to shorter reps of 10 seconds but doing more reps. This month you will do 10 reps of 10 seconds each per set and complete 2 sets.

Testing

I will be sending everyone on the program a Test Sheet for you to provide me with some feedback regarding your current strength levels. Return the sheet after you have filled it all in. You can record your results gradually over the course of a week or take one core session "off" to do all the tests. Please make a note of what week of the program you were in (Low - Medium - High) when completing the Test Exercises.
Any questions - just ask.
I will send the Test Sheets via email to the addresses I have for this blog. If you don't get it today - Call or email me and I will send it through again. You can send the form back via email as well to johnrhurls@yahoo.com.au
Good Luck
JH

How To Do Pull-ups and Chin-ups

Week Four - High Intensity Week Activities

Week Four Activities - High Intensity Period

This is a very challenging week physically and should give you a fair idea where you are in the program. You will be sore and tired this week, but hang in there – the benefits will be big!

Make sure you treat any sore muscles with ice and thorough stretching. Some fairly vigourous massage using Tiger Balm or a similar product will also be beneficial. Attention to detail is very important this week! NO SHORTCUTS!

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank - Reverse Plank - Side Planks - Pushups)
5 sets of each exercise (A-D) with 30secs rest between sets. 1st set = 30secs; 2nd Set = 25 secs; 3rd set = 20secs; 4th set = 15 secs; 5th set = max. Pushups 4 sets of 30 secs plus final set of 60 secs.

One Upper Body Session.
Circuit of Exercises A-E
(Pushups - Reverse Dips - Pushups with rotations – Bicep Curl with Barbells - Bench Press with Barbells)
3x sets of 60 secs continuous work on each exercises A-C with 30 secs rest between exercises and 2 mins rest between complete circuits. Then 3 sets of 20 reps of Exercises D and E with 1 minute rests between sets.

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 2 minute continuous per set then 1 minute rest; Wall Sits – max out… then 2 mins rest… then max out… then 2 mins rest… then max out; 45 secs on Squats (2-1-2 tempo); 40 secs on Jump+Touches (20 with left arm then change and 20 with right arm) and 40 secs on Box Jumps. Rest for 1 minute between exercises.

Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.

Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)


Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!

No really worthwhile destination has ever been reached via a shortcut!

Week Three Activities - Medium Intensity Period

Week Three Activities - Medium Intensity Period

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
4x sets of 30secs on each exercise with 30secs rest between sets.

Two Upper Body Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 30 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises D and E with 1 minute rests between sets

One Lower Body Session.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 1 minute continuous per set; 90 sec wall sits; 30 secs on Squats; 30 secs on Jump+Touches and 30 secs on Box Jumps. I minute rest between sets and exercises.

Flexibility for 30 minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running - Fartlek circuit - Continuous for 20 minutes 3 times a week.

Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)

Any problems with fitting in all the work - refer to your Weekly Organiser.

Get to work!

Just checking!

Thought I should put a post in to see if you guys are actually reading the blog regularly! Post a comment on this post so I know you have read it. Put the date and time you have made your comment - and your name. Cheers
JH

Week Two Activities - Medium Intensity Period

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
3x sets of 30secs on each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 30 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises D and E with 1 minute rests between sets

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. I minute rest between exercises

Flexibility for 30m minutes every day! 15 mins when you get up and 15 mins before bed.

Endurance running - Fartlek circuit - Continuous for 20 minutes 3 times a week.

Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)

Any problems with fitting in all the work - refer to your Weekly Organiser.

Get to work!

Demonstration of Bicep Curl using Dumbells

For anyone who has hand weights but no access to a bar!

Demonstration of Bench Press Using Dumbells

For those athletes who do not have access to a bar but do have free weights. Enjoy!

Wasim Akram explains swing bowling

Some interesting insights from one of the best exponents of late swing ever! His comments about using the wrist are very important - Listen to his final comments about attitude and mental strength as well.

Running Drill E: Jog - Bound - Sprint

This is the final drill for our low impact phase. You are going to jog 10m to accellerate into the bounds; bound 6 strides and then transition into a sprint for 20m. Walk back to recover and repeat 5 times.
You should be trying to sprint as fast as you can, keeping your shoulders relaxed and leaning forward throughout.

Running Drill D: Ankling with jog to decellerate

Objective: To limit time spent on the ground and develop an elastic response in the ankle joint.

Beginning with a walk, with each small step taken, step no higher than the top of the opposite ankle. Emphasize the ankles remaining dorsiflexed throughout the drill. The look of the drill is that of a quick-shuffle action. As tempo increases, an elastic response in the ankle increases. Arms and legs should be active with the elbows loosely positioned at 90 degrees. In ankling, horizotal speed is insignificant. The focus is on limiting the time spent on the ground. Athletes should be instructed to listen to their steps and try not to make a scuffing noise with their shoes.

Ankling Cues: "toes up", "quick feet", "hot ground", "fast shuffle", "spring-board action".

For our drill you should be moving forward at a fast jog pace wit the emphasis being on getting off the ground each step as quickly as possible. Ankle for 15m then jog 10m to decellerate. Walk to recover and repeat drill 10 times.

Example of Bounding. For Running Drill C.

This seems to be a drill some players take a while to get the hang of! For our drill I want you to jog 10ms to get up some speed then take 6 long high powerful strides or bounds. Watch the video and you will see that each bound requires using strong arm swings and a really powerful drive of the knee forward and into the air. Jog to decellerate after your sixth bound,walk back to recover. Repeat the drill 10 times.

Running Drill B: High Knees Running Drill for Biomechanical Form Improvement and into Sprint.

Note this starts as a walking drill to get the form correct, then moves to a dynamic movement. The drill I want you to do in the Low Impact Phase of your Program is the dynamic version of high knees (almost a skip) for 15ms (say 5 steps on each foot) then transition into a sprint for 15m. Jog to recover and repeat 10 times.
Remember to bring your foot up under your butt by using your hamstring and lean forward to sprint! Essentially sprinting is controlled falling over!

First set of POSE Drills for Bowlers

Follow the video and complete the following:
NB - If you can, do the drills in barefeet on even grass or a running track. If you are doing them on a hard surface, wear runners. These drills are about learning new movements and letting your brain learn how to make the movements properly. Form is essential!
1. POSE Stance. Hold each pose for 10 seconds do 4 on each leg.
2. Ankle Raises - PULLING up ankle using the hamstrings. Do 4 sets of 10 on each leg. Remember your ankle should be coming up under your hip, not pulling back behind you!
3. The Poney - shiftling your weight from one leg to the other by landing on the ball of one foot and then the other. 4 sets of 20. Keep the heels off the ground at all times. (Moving from one foot to the other is one rep, moving back to the first foot is the second rep.)
4. Tapping - Stand on the ball of one foot with the other leg in the raised POSE stance. Lower the raised foot and tap the ground with the ball of the foot and pull the foot straight back up with the hamstring, repeat this down/tap/up movement rapidly with only a light tap of the ground each time. 4x10 reps on each foot.
5. Change of stances - Start in POSE stance one one foot hold for a second or two then move to holding the stance on your other foot - hold for a second or two then "hop" back to your first foot and hold again. Each held stance is one rep. Do 2 sets of 20 reps.
These may look easy, but you MUST do them with the correct form and they WILL tire you out - especially if you have not been doing your lower body strength exercises!

Before we start the running drills - An Explanation of Pose Running Method

Dr Romanov is the founder of Pose Running as a coaching method. Listen to his explanation and you will start to understand how important correct running technique is for all athletes but I think especially for fast bowlers.
You can read more about Dr Romanov by going to the page I have put together about him.

Full Body Static Stretching Routine - Morniing and Night

This is the routine I have decided to incorporate into our program.Each of the stretches is demonstrated here.
Have a look at the page on this blog entitled. Static Stretching Routine. Print it off and keep it around so you don't forget any stretches!
This is a twice-daily routine and it should become part of your daily routine like eating and cleaning your teeth!

Fartleks Explained - The basis of our Endurance program

The first 45 seconds of this video explaines the basic idea of fartlek training. In the Low Intensity Phase of the program, Set out a rectangular course where two sides oppsite each other are about 20 to 25m in length with one end being 10m long and the other end being 15m long.
Move continuously around the rectangle, changing speeds at each corner. Keep a sequence of jog a side - sprint a side - walk a side and repeat. This will give you different recovery periods and different periods of maximum effort.
Two basic rules:
1. When you are sprinting you SPRINT!
2. You do not stop moving during the walking or jogging efforts.
This is a great way to build endurance and discipline as well as improving your recovery times.
ENJOY!!!

Lower Body Exercise E: Box Jumps

This is once again a great explanation and demonstration of the exercise and particularly the things to watch out for to ensure the exercise is SAFE! Toes pointing straight ahead at the beginning and completion of each jump; starting and finishing with the knees slightly bent and make the landing on the box as quiet as possible.

Lower Body Exercise D: Standing Jump and Touches

Standing close to a wall - pick out a position close to your maximum height for a single jump (maybe mark the jump with a chalk mark) then perform continuous jumps reaching that point and touching each time for the prescribed 20 seconds. You should be able to do between 15 and 20 jumps in that time frame.

Lower Body Exercise C: Squat with Medicine Ball

Note what is mentioned regarding the line of the back and the relationship between knees and feet. Safe form is best.

Lower Body Exercise B: Wall Sits

This video demonstrates exactly how I want you to do the wall sits. Make sure your hands are at your sides and NOT on your knees of thighs. A strong and safe starting posture is very important for this exercise.

One type of 4 Point alternating Lunge (ft/45/SD/BK)

This is not the 4 points we are going to use, but the tempo and the technique is the same.
Where she is steping forward then 45 degrees to the left, then directly to the left, then to the rear; we are going to step forward with the right leg, then return; then forward with the left leg and return; then right foot to the right at 45 degrees and return; then left foot forward at 45 degrees and return and that is one complete rep.
Remember the form the guy used in the previous video. Do as many reps as possible in 30 seconds - rest for 30 seconds. 3 sets.

Demonstration of Lunges

Yes I know he is using a barbell! But his technique for the actual lunge is terrific!! Note once he has stepped forward, his upper body moves down and up rather than back and forward. His knees both move to 90 degrees at the lowest point of his lunge and he stands UP before moving back into his starting position.
This is EXACTLY how I want you to perform your lunges. Have a look at the next video for a bit more information.

Upper Body Exercise E: Bench Press

This video gives a lot of information about the proper technique for bench press. Again - start with just the bar until you are proficient with the technique and then increase wieghts GRADUALLY.

Upper Body Exercise D: Bicep Curl with bar

Listen to this guy! He gives you great advice about the correct technique to use as well as the "Don'ts" which you should avoid.
I want you to start with using just a straight bar without weights in order to get your technique right first. Renmember it is all about control and working the TARGETTED muscles. As a rule, if you are feeling muscles other than the targetted muscles working, you should STOP and check your technique before returning to the exercise.

Upper Body Exercise C: Push - Ups w/ Rotation

Make sure you CONTROL your movements in this exercise! Don't just fling your arm into the air. Control the movement of your arm into a position that puts you upright and no further and then control your body down and back into the pushup position.

Upper Body Exercise B: Reverse Dips

You should start with the modified version of the exercise as demonstrated. Make sure you drop your butt straight down staying as close to the bench or chair as possible and only go far enough for your elbow joint to be at 90 degrees.
As with all the exercises in the program, it is crucial that you maintain good/perfect form on every repetition.
This may challenge your concentration, but improved concentration makes for a more competitive athlete!

Core Exercise E: Push-Ups

I have included the pushup in the core program because it is important the core remains rigid while the movement is performed. This video talks about the correct technique.

Core Exercises Cand D: Side Planks

Another great demonstration and explanation! Remember to alternate sides as part of the circuit.

Core Exercise B: Reverse Plank (Plank FU)

Don't worry about the source of the demonstration - just focus on the exercise! Breate continuously and brace the abs during the activity.

Core Exercise A: The Plank

A great demonstration of the basic plank! Remember to brace the abs when performing the plank and continue to breathe throughout the exercise.

Demonstration and Expalanation of Bracing

More DIY videos at 5min.com

Week One Activities - Low Intensity Period

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
3x sets of 30secs on each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 20 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises D and E with 1 minute rests between sets

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Rest between sets as specified in the Program Overview. Rest for 1 minute between exercises.

Flexibility for 30m minutes every day! 15 mins when you get up and 15 mins before bed.

Endurance running - Fartlek circuit - Continuous for 15 minutes 3 times a week.

Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)

This may seem like a lot to fit in, but it is totally achievable with a little ORGANISATION! If you cannot plan your week yourself - seek guidance...or give me a call/email.

Get to work!

Low Intensity Core Exercises A-E (Bracing and Planks)

Before commencing the core strengthening part of this program, please read this article carefully especially the part talking about Bracing. Performing the brace correctly will be essential in allowing you too work your core properly and safely.

Strengthening the Core Reduces Back Pain

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

Core Strength Training and Athletic Performance

Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

Abdominal Bracing

This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine and your spine towards your navel. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.

Practice this movement regularly. Do it standing, seated and lying down. Hold the brace for a few seconds initially and gradually increase the time you hold the brace for.

Do not commence the plank exercises until you can perform the brace correctly, holding the brace for 20 seconds at a time while breathing continuously!

The Basic Program

Off-Season/Pre-Season Conditioning Program for Young Fast Bowlers

Aims
* To increase core strength
* To increase lower body strength
* To increase upper body strength
* To improve cardiovascular endurance
* To maintain flexibility
* To develop efficient running form

Via a structured program of exercises and drills, gradually building intensity while maintaining the health of the athlete. The program will be closely monitored so over-training does not become a problem. technical skills will be gradually introduced into the program as the athlete becomes stronger and more capable of making appropriate shapes.

May
Wk 1 Low Intensity
Wk 2 Medium Intensity
Wk 3 Medium Intensity
Wk 4 High Intensity
May 29-31 Rest
plus 1x2hr session at Activate

June
Wk 1 Low Intensity
Wk 2 Medium Intensity
Wk 3 Medium Intensity
Wk 4 High Intensity
June 29-30 Rest
plus 1x2hr session at Activate

July
Wk 1 Medium Intensity
Wk 2 Medium Intensity
Wk 3 High Intensity
Wk 4 Medium Intensity
July 29-31 Rest
plus 2x2hr sessions at Activate(Fortnightly Wk2 + Wk4)

August
Wk 1 Low Intensity
Wk 2 Medium Intensity
Wk 3 High Intensity
Wk 4 Medium Intensity
August 29-31 Rest
plus 4x2hr sessions at Activate (Weekly)

Information about Diet and Lifestyle specifically designed to develop strong, healthy young fast bowlers will also be made available to the athletes.

The 2 hour sessions at Activate will initially be mainly focused on demonstrating the drills and exercises athletes will be required to do during that phase of the program. There will be some technical work as well as the opportunity to share observations about the program and plan or revise plans to keep the program practical and efficient for each athlete. As the program progressess, the Activate sessions will become more focused on technical proficiency and "bowling fitness".

Welcome!

Congratulations on finding my blog! This will be a point of contact for all athletes who sign up for the fast Bowlers off season program I am running out of Activate.
You should consult this blog as regularly as possible so you keep up to date with the various posts I will be adding specifically for those athletes in the program.
I will be adding posts at least every week and checking the blog almost daily to read your feedback and answer questions regarding your activities in the program.
At this stage you can browse the blog and see what will be expected of you.
Let's get to work!
JH