Off Season Training

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freddiw

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Off Season Training

Im 15 (turning 16 in May) and play cricket in Sydney Australia.

I played GPS school 1st X1 in my year 10 as a middle order batsmen (5,6) and the spinner (left arm chinaman)

I am now off season although returning to England in september of this year and then playing cricket there. I will be working with my cricket coach off season on technical things (batting/bowling) but I really want to keep up my fitness and make sure I am always benefiting my game.

- I have incredibly tight 'calfs and hammies' always looking to stretch them but still the remain tight
- I do PILATES weekly do try and strenghten my core
- I try to keep away from the gym although am currently doing pre-season football(soccer) training so am doing lots of core work etc.
- I am INCREDIBLY slow (maybe due to tight legs)

I am always looking to improve and am just wondering if anyone has any tips for me on what to do off season. Also what to eat and what other things I can do to improve.

Thanks a lot :D
 
Re: Off Season Training

First of all, well done for making the committment to train. That in itself is an achievement.

Pilates is a good way to have a strong core, you need to build on that now by increasing your strength and speed.

At your age the best way to do this (in the absence of a coach who can teach you how to lift safely in the gym) is to do bodyweight training.
 
Re: Off Season Training

Bodyweight???/

if that is weights in a gym ---- then it's a no go --- my back is not 100% and i dont want to hurt myself when I am growing --- I do know how to lift safely and when I return to England I will try and beef up but nowim focusing on technical and fitness aspects

thanks for the compliment on trying --- for me cricket is everything and this is another oppurtunity to improve\



Any tips on diet and sleep patterns???
 
Re: Off Season Training

Nah bodyweight training is push ups and chin ups, I think.

Do you play in the APS by any chance?
 
Re: Off Season Training

na GPS (greater public schools) IN SYDNEY

if you are talking about push ups and chin ups I defiantly will work on it

by the way I am so so shoddy at push ups (cant do 10)

I am fit and do long distance (10-20 kilometres) but an shoddy sprinter and worse at push ups

How can I improve (push ups)

Will do them though three ssets 10 - morning-after school-evening :)
 
Re: Off Season Training

Ahk, yeh I don't play APS either, hate the private school boys, so up themselves.
 
Re: Off Season Training

Ain't that the truth! When I won cricketer of the year for my club, one person on my team who went to a private school was so pissed! He scored more runs but I took more than double his wickets. Oh that made me laugh :laugh:

Oh and didn't David say that press ups were very functional for cricket? Also do squats, I also heard they were good for cricket. The only way to get better at push ups is to do them. Start by doing 10, then have a rest, then try to do 10 again. Just endure and eventually they will become easier
 
Re: Off Season Training

I am a private schoolboy (GPS - Greater Private Schools)

Yea Liz I am moving to Essex...hoping to play for colchester and east essex;)
 
Re: Off Season Training

Although I am based in North West Essex, I hope we get the opportunity to meet when you come over. I specialise in spinal prehabilitation and can take you safely through resistance exercises in the gym, or at least give you some safe exercises you can perform at home with a body bar and free weights. As a SLC you should be fine. [On that subject, Simbazz has his own 'Hogwarts' where he cultivates these dark arts amongst his young followers.]

In the meantime, either David or I will be more than happy to help with nutrition. It would help if we knew where you were with it at the moment. If you could write a seven day food diary [including everything] so we can see how you are doing, that would be great.

David has sourced a great bodyweight training system:

http://www.harrowdrive.com/free-4-week-bodyweight-training-plan-for-cricket/

Also, check out:

http://www.harrowdrive.com/the-complete-guide-to-cricket-fitness/
http://www.simplycricket.net/what-the-heck-is-core-training-all-about-anyway-t440.0.html

Hope this helps for now but please do not hesitate to ask if you need any more info.
 
Re: Off Season Training

thanks Liz

How did you know I was going to essex (suffolk really)
I went to school there before 'Royal Hospital School'

I will post my diet every day from tommorow breakfast until next wednesday evening!!!!!!!

thanks a lot....
 
Re: Off Season Training

freddiw said:
my back is not 100% and i dont want to hurt myself when I am growing
Click to expand...

As has been mentioned bodyweight is exercise just using the weight of your body. The link Liz posted is a great place to start.

Do the whole plan and not just the push ups. Especially if you want to get faster.

The quote above is a myth. Strength training will not damage you if done correctly with a suitable weight.

The problem is that most guys your age hit the gym with no proper coaching and pile on as much weight as they can to try and show off or boost their ego. The result is pain as you can imagine. That is where the idea that strength training hurts your back comes from.

I would go so far as to say that almost everyone with back issues should be doing some kind of weight bearing exercise to enusure their back in in good health. Clearly this needs to be done under the supervision of a trained Physical Therapist and/or Personal Trainer with expertise in back issues.
 
Re: Off Season Training

yea I agree and will be doing those sorts of execises.

Liz, if you mean schoolwise, I will be going to RHS
 
Re: Off Season Training

today I have eaten

B-fast - Penut butter toast a banana and half a mango

Recess - Chocalate milk

Lunch - Chili chicken tenders + choc milk + ice cream
 
Re: Off Season Training

Mango! How the hell did you get one of them in Australia, lol. That's it, I'm moving to sydney, I neeeed mangos.
 
Re: Off Season Training

Mmmm!

A useful source of vitamin E, iron and vitamin C when raw.

Ripe mango is rich in carotenes with about 300-3000mcg per 100g flesh :D

High-carotenoid foods:
..Protect your cells from the damaging effects of free radicals
..Provide a source of vitamin A
..Enhance the functioning of your immune system
..Help your reproductive system function properly

And may play a role in protection and/or treatment of:
..Acquired Immunodeficiency Syndrome (AIDS)
..Age-related muscular degeneration
..Angina pectoris
..Asthma
..Cataracts
..Cervical cancer
..Cervical dysplasia
..Chlamydial infection
..Heart disease
..Laryngeal cancer (cancer of the larynx)
..Lung cancer
..Male and female infertility
..Osteoarthritis
..Photosensitivity
..Pneumonia
..Prostate cancer
..Rheumatoid arthritis
..Skin cancer
..and others

Move to Sydney... quick!
 
Re: Off Season Training

this is my routine atm

monday - cricket with grant
tuesday - football training
wednesday cricket with grant - pilates
thursday - football training
friday - cadets (NOTHING)

everyday I am trying to get plenty of push ups in
as well as work with a medicine ball (getting one)
and swimming lengths (is this good)

please guys any tips

last night

chickin stir fry&chips
magnum(ice cream) and 2xbanana 1xapple 2x penut butter toast (very hungry)

this morning

b-fast - 2x Penut butter toast - 1x banana - a few grapes and apple juice
 
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