The `Aliens´ Cricket Team play 1st division cricket in the Norwegian National League. I have recently started practicing again in the nets with the team on Fridays, and this week we started the fitness training. I take the sessions at Bislett Stadium in Oslo on Tuesdays 18:00. In the first session we focused on shoulders and back posture as well as cricket movements and running and catching tests, finishing with running the stadium stairs. Tim had a heart rate monitor at maxed out at 173 bpm, good work!!!
Here is the session in detail:
Shoulders and Back Circuit, 2 sets.
10 x 90 Degree wall squat – Flat back, raise arms against wall, thumbs up
10 x The Ball – Fingers under toes, back straight
10 x Sumo´s – Arms to sides and front
10 x Prayer Squat – Press hands together & twist
10 x Thriller´s – 90 Degrees arms & shoulders
10 x Around the World´s – Thumbs up, arms off floor, pole under abs must slide
Resisted Cricket Movements (using rubber band)
20 x Pull shot each side
20 x Drive shot each side, off drive, straight, off drive
20 x Sweep shot each side.
20 x Bowling extension, small movements at the top.
Catching 300´s Time limit 5 mins (300sec)
100 x Left hand throw & catch against wall
100 x Right hand ” ”
100 x Left to right ” ”
Ryan 4m 22sec
David 4m 58sec
Tim 278 catches
10 Runs fast as possible (week 1 is 10m wicket, plus 2 m per week up to 20m)
Simon 25 sec
Tim 26 sec
David 26.5 sec
Ryan 27.2 sec
6 x Stadium stairs.