This post is part 2 of the wicketkeeper training session series. To go to part 1 click here.
Strength Glovework Drill – Start in the normal crouch position. Use a partner to throw a ball to you for a simple catch. Return the throw and return to the crouch position as quickly as possible. Repeat for 20 reps and rest for 2 minutes. Do this 6 times. You can add a weighted vest if you are well conditioned.
Agility Glovework Drill – Place 2 cones 5m apart. Use a partner to throw you a ball. You return the ball, sidestep as quickly as possible to touch a cone then return to the middle for the next throw. Repeat for the other side. Complete at least 10 reps at maximum pace then rest for 2-3 minutes. As variations you can use ladder footwork drills finishing with a catch or even dive and catch.
Reaction Glovework Drill – Stand between 2 crash mats. Use 2 partners with a different coloured ball each. Both partners throw the ball over the crash mats but one partner calls out the colour to catch. You need to catch the right colour ball.
Speed Glovework Drill – Start in a normal position from some stumps. Wearing a speed resistor belt, start in the crouch position and run to the stumps to take an outfield throw as quickly as possible. A partner holds the cord tense to try and hold you back. This will improve your leg strength and sprinting speed. You can vary this by having a faster person run in front of you tied to a bungee cord instead, or using a weighted sled.
Explosive Power Glovework Drill – Using a crash mat, get a partner to throw the ball to you for a diving catch. Quickly return the ball and move to the other side of the mat to take a diving catch the other way. Concentrate on a good powerful jump and quick movement between takes.
Alternative Explosive Power Drills – You can also use mini hurdles 2ft apart. 2 footed jump over the hurdles trying to gain as much height as possible. After you have finished the last hurdle jump have a partner throw a ball so you have to jump to get it. You can do the jumps facing forwards or sideways. Also try a side to side jump with the hurdles in a zigzag pattern. The trick with these power drills is to do no more than 80 ‘contacts’ in a session (that is to say a 2 footed jump is 2 contacts). Also, if you choose power drills, make sure you have 48 hours rest after the session to recover.
For part 3 of this wicketkeeper training series click here.
If you want a more comprehensive guide to reducing injury risk and increasing cricket specific fitness, check out county strength coach Rob Ahmun's guide on PitchVision Academy.
© Copyright miSport Holdings Ltd 2008