Devon Cricket Board - EPP INDUCTION & HOME FITNESS PROGRAMME

EPP INDUCTION & HOME FITNESS PROGRAMME

Devon EPP Induction Notes

Strength & Conditioning Winter Programme 2010-2011

Role Of EPP S&C

• To help players be physically prepared to deal with the demands of cricket as they progress through the system.

• Deliver a programme that educates and trains players to improve their fitness.

• Measure progression using ECB Physical Competency Tests.

Session Objectives

• Improve awareness and ability of good technique in key exercises (Squats, Lunges, Hip Hinge, Front & Side Planks, Push-ups).

• Demonstrate the home training programme that can be followed effectively with support of online resources.

• Testing Sessions.

• Reinforce good training strategies such as warming-up and cooling down.

Physical Capacities Required For Cricket

• Speed

• Agility

• Power

• Endurance

• Flexibility

• Balance and Proprioception

• Pillar Strength (core / hip / shoulder stability)

Home Training Programme

• Bodyweight exercises / minimal equipment / easy to follow

• Can fit around other sporting commitments

• Designed to facilitate improvements on fitness testing

Home Programme 18^th October – 1^st November

Aim to complete the brief exercise routine below 3-4 times over the next two weeks. This will help retain familiarity with key exercises relevant to fitness testing and your next home programme.

Squats x 10, Lunges x 10, Front Plank x 30s, Side Plank x 15s/15s, Glute Plank x 30s } x 3 sets

Technical Reminders

Bodyweight Squats (shoulder width stance, heels down):

- Bum back + chest out + back straight

Static Lunges:

- Long stride + knee cap towards 2^nd toe + upright body.

Planks:

- Knees + hips + shoulders all in line.

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