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02 Dec 08 at 14:27 |
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dhruv96 Posts: 65 Joined: 15 Oct 08  Offline |
Dhruv's training log |
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Overview-I'm a 12 year old fast bowler. Here in INDIA we play cricket throughout the year. I'm currently training like in the pre-season as I have the trails of the MRF PACE ACADEMY coming up next month, and I'm also going to play a tournament from my clubs' U14 side next month. CURRENT FITNESS GOAL: To have cricket specific speed-stregnth for upcoming matches & to improve bowling specific stamina. Here is my current weekly schedule (I train 2 hours daily, so often I have two different sessions each hour)*- Monday :4:00-5:00pm:- speed training & core stability ; 5:00-6:00pm:-specific skill & target practice speed training involoves- core stability consists of- In specific skill i focus on improve one particular aspect of my bowling such as run up, hang time etc. Tuesday: 4:00-5:00pm:- polymetrics; 5:00 - 6:00pm:- target practice Target practice- as above. Wednesday: Rest Day. I usually sleep during the training hours(4-6pm) Thursday & Friday:Skills coaching (academy nets) Saturday 4:00-5:00pm:- mild body weight & aerobic exercise; 5:00-6:00pm :- active rest -jogging Sunday 7am-12pm practice match from my academy(structured like a professional match); 30 overs a side. *Every day I start with a 10 min warm up consisting of a jog around the ground followed by a few dynamic stretches and a few sprints & end with a cool down involving jogging and some stretches. |
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Posts: 65
CURRENT NUTRITION GOAL: to be fit & healthy for the upcoming cricket activities.
I am currently following the precision nutrition system.
Posts: 1182
Good luck at the Academy Dhruv. Looking forward to reading more of your log. Great start!
Posts: 65
Thanks! I will keep updating frequently.
The academy selections are going to be really tough because I have to come in the top 3 all over india(in the Under 15 group) to be selected. Will try my best.
Posts: 1182
As Yoda said, there is no try. Do or not do.
Posts: 65
yes. I WILL DO IT.
Posts: 65
Fitness
These are the sets and reps I do for each exercise -
Clap press ups - 3 sets 3 reps.(I cant do more than 3 yet!)
Chin-ups - 3 sets 4 reps.
Shuttle sprints - 10m X 10 reps. ; 2 sets
Interval sprints - 30m X 6 reps ; 4 sets
Push-ups - 2 sets 20 reps.
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General update- I have modified my run up (in a similar way that shaaz did); I have also shortened it so that I just accelerate and bowl (no constant speed strides). This helps me be in control and I'm now bowling with greater pace and accuracy.
Posts: 1182
3 reps is a good start and you would be suprised how many people can't do 1 proper chin up or 10 proper press ups. Keep it up Dhruv!
Posts: 65
Mental Training
I do 20 minutes of visualization daily.
I also use many self talk and imagery techniques during match situations.
Posts: 65
GOALS AND AIMS
This season (Dec-08 - Jan 09)
FITNESS
-Improve cricket specific speed - strength.
-Strengthen my shoulders and back to avoid injury and improve pace.
- Improve core stability
SKILL:-BIOMECHANIC IMPROVEMENTS
-Slightly 'open my front foot landing position.
-Increase the leavrage from my front arm.
-Increase hip and chest drive.
-Bracing my front knee and keeping the toes pointing towards the target.
SEASON'S CRICKET AIMS
- Get selected for the final round of the MRF pace academy (top 10)
- Take 15 wickets in the U14 tournament (in 5 matches)
- Get the best bowler award in the tournament.
Long term
-To play for the INDIAN CRICKET TEAM
-To be listed 1st in ICC's GREATEST EVER BOWLERS LIST.
-To make as many bowling world records as possible.
Posts: 65
Update :
Now I can do 25 push-ups. So push ups is now 2 sets 25 reps.
Hi - This is father of Dhruv. It seems Dhruv has picked up lot of new terms. Does he really do all this?
-Dad
Posts: 65
yes I do!
Posts: 1182
Funny way for Dad to ask?
Posts: 65
Update: I'm going for a vacation tomorrow. Will be back to training next week. any tips to keep fit during a vacation?
Posts: 42
Train! ;)
Posts: 42
I think you should make sure you enjoy the vacation Dhruv but to make sure you don't lose out on your fitness too much you can do some bodyweight exercises in the morning or before you go to bed. You can do push ups, sit-ups, burpies etc
I have a good one for you to try. It's kind of like a mini-circuit. Basically you do push-ups followed by burpies, squat-jumps and sit ups. You do them in the following order of reps without resting 2-4-6-6-4-2 i.e. 2 push-ups, 2 burpies, 2 squat jumps (i.e. just bend your knees and jump), 2 sit-ups, then flip over and do 4 push-ups etc. Time yourself and make sure you rest for at least twice as long as it took you before you start again. You can do as many sets as you like but remember it's important to take a break too!
Other than that you can also help yourself by keeping an eye on what you eat (I repeat the point about being too hard on yourself).
Hope you have a good vacation.
Naz
Posts: 1182
The main top is dont worry too much about it. It's a holiday, so have a holiday. If you can do some running, swimming or general activity do it. Leave the structured stuff at home and have fun.
Posts: 65
bad news: I'm down with high fever, I'm taking 2 antibiotics and I also have a viral infection. Looks like no more cricket for another week or two!
Posts: 1182
NIghtmare! Best wishes though. Focus on getting well.
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