Cricket: Training and Conditioning for Cricket

Note

Whilst every effort has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the author nor the publishers can accept responsibility for any injury or loss sustained as a result of the use of this material.

Metric to Imperial conversions

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SAQ Programmes™

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In addition to the above, the following trademarks are in current commercial use by SAQ International and have been for several years in respect to their products and services:

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Contents

Acknowledgements

Foreword

Introduction

1Dynamic Flex Warm-up on the move

2Running form for cricket the mechanics of movement

3Innervation fast feet, agility, co-ordination, balance and control for cricket

4Accumulation of potential the SAQ cricket circuit

5Explosion three-step multi-directional acceleration for cricket

6Expression of potential team games in preparation for the next level

7Position-specific drills

8Vision and reaction

9Cricket specific weights programme

10Warm-down and recovery

11SAQ cricket programmes

Glossary

References

Index of Drills

Acknowledgements

I would like to thank Dave Whatmore for introducing me and the Programme to Lancashire CC in the mid nineties. His enthusiasm and support helped the SAQ Programme take off within the United Kingdom. A very special thank you to one of the best cricketers in the UK to have not yet been capped for his country, Steffan Jones. Working together, our goal was to make him bowl faster than ever before. It was fantastic watching him win a one-day final at Lords, taking four wickets and bowling at over 91 mph. A special thank you to Keith Fletcher, Roni Irani, Grahame Gooch, Jamie Foster and the players and staff that I have met at Essex CC. They have been great fun to work with, receptive to new ideas and also very professional and committed to success on the field. Thanks to Ron Cochrane and Duncan Hall of Brisbane, Australia. Thanks to Joe Shepherd, Allan Dilly of the Loughborough University Cricket Academy, and also the academy players James Adams, Paul Carter, Marc Rosenberg and David Wigley. Also a big thank you to Marcus Trescothick.

The illustrations in this book have been produced by Stephen Gilbert, whose attention to detail and incredible computer skills have made this book the best SAQ one so far. Finally, a big thanks to Rebecca Parrott for her administrative support and to all the SAQ staff, and love to my supportive wife, Silvana.

Alan Pearson,

May 2004

Foreword

Speed, agility, quickness and multi-directional explosion are key components of the physical demands required of a cricket player. All aspects of cricket, including fielding, bowling, batting and wicketkeeping, require the ability to move with incredible speed, power and precision. The SAQ Programme has been implemented by Essex County Cricket for over 5 years. Not only is it effective, it is also challenging and motivational for players who have not only enjoyed but have also benefitted from this new approach to training and conditioning for Cricket. Alan Pearson’s position-specific and practical approach to cricket, which is scientifically based yet delivered in a simple, effective manner, makes it suitable for all cricketers from amateurs to seasoned internationals. I would encourage all coaches to read this most informative book and introduce the concept and drills to their training regime.

Grahame Gooch, Essex CC, England, International

Player, Captain, Coach, England Selector

Since the cricket revolution of the late seventies and early eighties, the game of cricket at all levels has evolved into a dynamic contest. Many aspects of the game are about the ability of the players to rapidly decelerate, redirect and accelerate as well achieving high speed.

How does the coach increase the athletic performance of his players to respond to the challenges of the game in the twenty-first century? The answer to this question is akin to most innovations in sports coaching, that is, necessity is the mother of invention.

The innovative approach of the SAQ method of warm-up and the development of cricket skills throughout the activity sets in this book will enhance the ability of the team, the individual and the coach. Coaches who adopt the SAQ approach to their cricket coaching will be the lighthouse coaches for the next generation.

Ron Cochrane, Director of Sport, Brisbane

Grammar School Australia

Australian Level 3 Accredited Coach CA 400305

Member of the Development Team for the

Australian Institute of Sport Cricket Academy

I was introduced to Alan Pearson and SAQ over five years ago and my goal was to bowl as fast as possible. I introduced SAQ principles to my training and conditioning programme and, with Alan’s ongoing support, over a period of time I increased my bowling speed by 10mph. Not only was the programme effective, it was challenging, interesting and, due to the variations and progressions, it was enjoyable. I believe that the SAQ Cricket Book is one of the most important training and conditioning tools in the world of cricket. I recommend it to all coaches and players, whatever age and standard.

Steffan Jones, Somerset CC,

Northampton CC and Wales

I started working with SAQ with my playing colleague Steffan Jones. I found that the training made sense and was more related to the cricket-specific movements required while playing the game. I found the training effective, hard work but enjoyable. The SAQ Book is full of great training ideas that will improve all cricketers’ fitness and ability to play the great game.

Marcus Trescothick, Opening Batsman,

Somerset CC and England

As a wicketkeeper, multi directional explosive speed and reactions are a crucial part of my game. I have been using SAQ for a number of years, both with Essex County Cricket and Durham University CC. The drills and the equipment make you feel explosive, therefore I use SAQ on a regular basis throughout the season. To all wicketkeepers, I can recommend the SAQ Cricket Book.

Jamie Foster, Essex CC and England

Introduction

THE FOUNDATION OF SAQ CRICKET

Cricket is one of the most widely played sports in the world and is enjoyed by players of all ages, both male and female. Much has been written about the wonderful game of cricket with many famous writers alluding to the game’s grace, gentlemanly conduct and skill. Yet cricket is the most explosive game played in the world. There is nothing more exhilarating, dynamic and intimidating than a fast bowler accelerating to the delivery crease and firing a ball at nearly 90 mph; the incredible reactions and agility of a slips fielder diving full length to catch a ball travelling at an incredible speed, one-handed, to take a match-winning catch; the amazing hand, eye and foot co-ordination, anticipation and fine motor skills of a batsman, who with incredible control hits a ball in the centre of the bat and drives it to the cover boundary for four runs. Cricket has all these wonderful ingredients. These superb acts of speed, agility and quickness are what make the difference between winning and losing at whatever level the game is played. Often thought by many to be god-given gifts, and therefore neglected on the training field, such abilities are admired and believed to be essential for success within the game by coaches, trainers, selectors and players. Cricket is a very athletic game, therefore it is crucial that speed, agility and explosive acceleration are trained for and practised.

The SAQ Cricket Programme is the first ever cricket-specific training conditioning programme that focuses on the key areas of speed, agility and quickness. The programme also has other significant benefits such as reduction in injuries and improvement in visual awareness skills, hand and foot coordination, strength and core control as well as being full of variety, challenging and fun for all players. The programme has been developed over many years working with international and county coaches and players from around the world. The secret lies in the SAQ Continuum and the use of progressive sequential learning techniques, breaking down complex sports science and making it easy to understand and practical to use. The SAQ Continuum caters for long-term athletic development and multi-skilled training. The end result is the development of multi-directional explosive speed specifically for the cricketer. This unique programme can be adapted to meet the needs of all ages and can be used for both team and individual training within a squad that requires position-specific development. The programme also provides an excellent opportunity for coaches and trainers to develop new skills and drills, thus increasing their professionalism.

This book enables coaches, trainers, selectors and players to understand how and why SAQ Programmes work. It provides clear, precise examples on how to put theory into practice on the training ground. Its progressive structure even covers position-specific drills and allows SAQ training to be integrated into all cricket training sessions.

What is SAQ Training?

Speed has long been considered as just a matter of how fast an object can go from point A to point B; only recently has it been studied and broken down into stages such as acceleration, the ‘planing-out’ phase, deceleration, etc. Much of this research has been carried out by sports coaches involved in straight-line running, so that the jumping, turning and zigzagging speed necessary in cricket has been somewhat neglected.

Those involved with the development of SAQ Programmes have sought to fill this void so as to develop all types of speed, particularly for team sports such as cricket. SAQ Programmes break speed down into three main areas of skill: speed, agility and quickness. Although these may appear to be similar they are in fact quite different in terms of how they are trained, developed and integrated into a player’s performance. When these skills are successfully combined and specialist SAQ Equipment is utilised, they provide the coach with the tools to turn a good player into an outstanding one. It is remarkable what players can achieve with an SAQ Programme.

Speed

A crucial part of any player’s game is the ability to cover the ground efficiently and economically over the first few yards and then to open up stride length and increase stride frequency when working over 40–50 yards. Speed means the maximum velocity a player can achieve and maintain. In most humans the ability to maintain this maximum velocity is for a short period of time and distance only. Speed can also be measured by the amount of time it takes a player to cover a particular distance.

Training to improve maximum speed requires a great deal of focus on correct running mechanics, stride length and frequency, the leg cycle and hip height/position. Drills such as the ‘dead-leg run’ and stride frequency drills that are used to help develop an economical running technique can all be easily integrated into a training session.

The best sprinters spend very little time in contact with the ground and what contact they do make is extremely efficient and powerful. Focusing on the mechanics of running helps to control and use this power efficiently and sparingly. Training when fresh is also crucial for an athlete/player to attain maximum speed. Many athletes can only reproduce top speeds for a few weeks of the year but the inclusion and practise of correct running mechanics on the training field will bring great benefit. How often have you seen a cricket player run as if he or she is also playing a kettledrum, that is, with poor arm mechanics? Such a running style will have a detrimental effect on the overall performance and, importantly, the speed of the player.

Agility

Agility is the ability to