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".