Pitchvision Academy


Cricket’s technical nature means it’s easy to let other elements of the game slide. But to be a success it’s important to know the basics. That’s why this week we look at some vital “support” parts of cricket.

We look at the role of drinking in getting the most from your game, and look at simple but often overlooked ways to get fit with limited time available. Plus we have another fielding drill idea for honing technique.

Have a great weekend, 

David Hinchliffe

Fielding Drills: Pre-match Skill Warm Up

This drill is part of the PitchVision Academy fielding drills series, for more in this series click here.

Purpose:  An excellent muti-skill drill for honing technique in picking up, throwing overarm, throwing underarm, chasing and returning. This drill is especially good for a pre-game warm up.

Description: The wicketkeeper rolls the ball out to position 2. The fielder at position 1 runs picks up the ball and returns it. This is repeated for each fielder until they are all at position 2.

The wicketkeeper then rolls the ball for the fielder at position 2 to run in and perform a pickup and underarm throw. The fielder then runs to position 3. This is repeated for all the fielders.

Then the wicketkeeper rolls the ball out for the fielder at position 3 to chase, turn and throw the ball back. The fielder then moves to position 2. This is repeated for all the fielders.

The drill is then repeated in the opposite direction (2-1-3).

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Are You Dehydrated and You Don't Even Know It?

We have all heard the health experts bleat on about how little water we drink. Frankly, it’s gotten a little boring: Another stick for the heath-conscious crowd to beat normal, busy people with.

Except, just for a moment, look past the holier-than-thou attitude of personal trainers and nutritionists. Ignore the perfect teeth, hair and body. It turns out that there is some scientific proof behind the mantras.

Water makes a big difference to performance.

We spoke to Maximuscle expert Lynn Clay on the matter and she laid down the facts.

Why feeling thirsty isn't enough

You may have noticed this clever trick our body pulls when we need a drink – feeling thirsty.

Thirst is great for staving off death. While we all want to do that we need a little more if we want to get the best from playing, training and gym sessions.

Drinking using thirst as an indicator means you start exercise already dehydrated. Everyone is different so it’s hard to make a specific recommendation but drinking 2-3 litres of fluid per day is a good target.

Sip this across the day, but don’t just take it for granted that you will achieve this. Have a strategy.

Although water is best for daytime drinking, it doesn’t have to make up your entire fluid intake. Caffeinated drinks such as coffee can count towards your fluid intake, but only to a certain point. 3 cups is a good cut off point, as large amounts of caffeine can have a diuretic effect. If you want to have a hot drink, opt for green, peppermint or fruit tea instead.

How much to drink during play?

When you’re out in the hot weather the bodies need for fluid increases because we sweat more. An increased sweat rate leads to loss of not only water but also important minerals including sodium, potassium, magnesium and calcium. Studies in endurance athletes have shown fluid losses equal to just 2% of bodyweight have a detrimental effect on performance.

So just how much should you drink to avoid dehydration?

We all sweat at different rates, so there are no fixed rules. Researchers at the School of Sport and Exercise Sciences at Loughborough University have found out a simple plan to judge your own needs. To find out accurately take the following simple steps:

  1. Weigh yourself before you go out for a tough training session or match.
  2. Train as normal.
  3. Weigh yourself immediately after you come off the pitch.

For each kilogram of weight drink 1 litre of fluid in addition to your normal daily intake. When the weather is warm increase this to 1.2 litres per kilogram. In extreme heat – 80 degrees Fahrenheit (27 Celsius) or more – drink 1.5 litres per kilogram.

Ideally you will get this fluid during the session. With a bottle on the boundary edge or well timed drinks breaks. However, any fluid you don’t drink during the game or training session can be topped up at a break in play: for example at tea.

What drink is best?

There is a lot of jargon and market around different sports drinks.

Certainly research shows clear performance advantages in endurance athletes when consuming a carbohydrate-electrolyte drink compared to water. Here are the conclusions.

During endurance exercise, a 6-8% carbohydrate solution works best. Most pre-bottled drinks are “isotonic” or in balance like this. Maximuscle Viper Active is one option that you can mix to your requirement.

After exercise a higher concentration aids transportation of carbohydrate to the muscles for storage and recovery. These “hypertonic” drinks and are generally mixed at a concentration of between 12 and 15%. Recovermax contains both carbs and protein to accelerate muscle and immune recovery.

Electrolyte drinks are not essential for short moderate paced training sessions in temperate conditions but longer sessions in hotter conditions increase our need to replace these important salts.  

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Cricket Show 110: How to Get Selected for the First Team

It’s a tale of two bookends of the summer on the show this week.

In Australia Leigh Lowry reflects on a successful season for his club and starts to plan his off-season. Meanwhile Watsonian CC (and David and Burners) continue their pre-season preparation.

We answer a reader’s questions on how to look after your fitness as a teenager during the cricket season. Plus we discuss how to deal with fear of facing fast bowlers.

Craig Wright, Watsonians skipper, gives us an insight into what it takes to catch the selector’s eye at club level. He also discusses the importance of having a flexible approach when it comes to motivating players. It’s not all about rousing speeches and table-thumping. 

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5 Simple Rules to Make You More Effective
Time is always against you.

You want to do more training but you have work to do; a living to earn. There never seems to be enough time to do the things you want as well as the things you need. It’s frustrating, especially when you see others overtaking you.

Adapting Cricket Drills: Improving Strength

This article is part of a series designed to show you how to adapt cricket drills for your needs. To see the full list of articles in this series click here.

By now you realise that strength is the cornerstone of cricket-specific athleticism.  Without strength you can’t develop skill.


About PitchVision Academy

Welcome to this week's guide to playing and coaching better cricket.

I'm David Hinchliffe and I'm Director of the PitchVision Academy team. With this newsletter you are benefitting directly from over 25 Academy coaches. Our skills include international runs and wickets, first-class coaching, cutting-edge research and real-life playing experience.


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Issue: 147
Date: 2011-04-22