CRICKET TRAINING TIP: FITNESS

Cricket can be a deceivingly physically demanding sport as players can spend a whole day out in the field/batting/bowling and this is usually in warm, hot or humid conditions. Although there are no long, continuous periods of running or moving during the game, it can last a whole day and so endurance plays a vital factor in performance. Along with this there are periods of short, sharp, high intensity movements, such as bowling and bowling run up, sprinting while batting, screamers and sprinting to chase a ball. Therefore players need to focus on both aerobic and anaerobic training, which will increase base fitness and thus have a greater impact on them reaching their full potential.

Aerobic exercises:

  • Players should include some continuous running in their training sessions. This could include running laps for a warm up, as well as in between certain activities and exercises (skills, batting, bowling and catching drills).

Anaerobic exercises:

  • Fielding/sprinting drill: One player has a bat and ball, while the other players spread out around the field. The person with the bat hits the bal all around the field and whoever is the closest has to sprint and chase it and then throw it back to the batter. This drill can also be used as a ‘screamer’ drill. Batter hits the ball up high and off the mark so that the fielder has to sprint to the ball and catch it. If the player drops the ball then they have to complete one lap of the oval (incorporating cardio).
  • Sprints with a cricket bat: Set up a distance the same as the crease. Complete 10 x sprint with bat in hand.
  • Accelerating sprints: Set up cones covering a distance of 100m. Starting at one end, gradually accelerate to reach full speed at the halfway point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to the start. Repeat.
  • Alternating starts: Set up cones covering a 20m distance. The aim of this exercise is to get out as fast as possible and build up as much speed as you can within 20m. To add variety, mix up the start as much as possible. Eg. begin jogging on the spot, or lying down on your back/stomach, or perform push-ups or squats before taking off.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

SOCCER TRAINING TIP: WARM-UP DRILLS

A warm-up before a soccer game or training is very important. It decreases the risk of injury (strains, sprains and tears), increases agility, skill, power and performance and also allows for players to mentally prepare themselves individually and with the team as well.

If a muscle is not warmed up properly then it remains cold and rigid and therefore unable to properly deal with movements such as twisting, turning and sharp movements that occur in the game of soccer.

Warm muscles are also able to produce energy at a faster rate, which can affect a player’s speed and power as well as the ability to carry out specific skills and movements during the game.

Try these warm-up exercises:

  • Shuttle runs: Place 4 cones about 20m apart. Begin by running to the first cone and back then do the same to the second and back. Repeat until you have run to all 4 cones and back. Repeat this same process with high knees, side steps, bottom kicks and also sprints. You can also incorporate the ball into this, so that you have to run to each cone dribbling the ball.
  • Three man weave: Three players stand on a line about 10 feet apart, with the middle player possessing the ball. All three players then run down the field, but the middle player (the passer) lags behind a little then chooses which side to pass the ball to – say, the right. The passer then runs behind the player on the right and switches sides so that the player on the right now becomes the middle player. Now, the middle player passes to the player on the left and then runs behind him to switch positions. This rotation continues for the length of the playing field and ends with a player kicking the ball into the goal (www.soccer-training-info.com).
  • Small-sided game of possession: Set up a small square and play six-on-six, starting off with two or three touches and then trying to have only one touch.
  • Obstacle course: Set up different stations that require players to develop skills in a well-rounded routine. Some ideas – juggle a certain number of times, dribble through cones, run a few sprints, jump up for headers, perform push-ups and sit-ups, and so on. You can increase competitiveness by creating two teams and setting up a race. (www.soccer-training-info.com).
  • Goal-kicking: Set up different positions around the goals. Begin in one position, lining up and going for goal. You are not allowed to move onto the next position until everyone in the team has scored.
  • Get into groups of two. Have one person throw the ball up, while the other person has to move towards the ball and use a header to get the ball into the goals. It’s a fun game to end with.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

Sportsmart: Official supplier of the JATA Rolling Shield Twenty 20 Tournament

SPORTSMART AND JATA SPORTS JOIN FORCES FOR CRICKET TOURNAMENT

The JATA Rolling Shield Twenty 20 Tournament unites fans of the great game of cricket, and this year Sportsmart will be right there with the players.

Sportsmart is now the official supplier of the JATA Rolling Shield – Australia’s largest every Twenty 20 cricket tournament, with more than 100 teams competing for a total of $20,000 in prize money. Sportsmart is supplying cricket balls, team uniforms, equipment such as stumps, and welcome packs for all the teams.

After the success of the inaugural season in 2008, the 2009 competition is already generating excitement from cricket fans across Victoria. Running from 1st November to 24th January, each team is guaranteed four games, with a knockout format to follow which ultimately decides the winning team.

But it’s not all about winning. Sportsmart is a strong believer in participation – getting out there and giving it a go, getting active, being part of a team and just simply enjoying the game that holds such a special place as part of our national culture.

To celebrate this philosophy and share our passion for sport, Sportsmart is putting together a ‘Dream Team’, made up of 16 players from across Melbourne, to compete in the tournament. For a chance to be part of the Sportsmart Dream Team, visit Sportsmart’s Facebook page and post a message on our wall about why you want to be part of the team. The first 10 people to post their message will win a place in the team and get an official Sportsmart Twenty 20 uniform and a $50 Sportsmart voucher.

More details on the tournament at http://www.jatasports.com.au

RACQUET RE-STRINGING SERVICE

Sportsmart provides customers with a high-quality racquet re-stringing service that is excellent value for money.

For a service fee of just $20, Sportsmart’s experienced tennis experts guide customers on the best string and tension for their tennis, squash or badminton racquets, and then string them on our electric machines that ensure exact tension.

Sportsmart offers a timely service, with two stringing professionals operating most days – so, the majority of customers can have their racquets ready for play within 24 hours.

Tennis strings

Sportsmart offers a full range, starting at nylon for $4.95 up to Babolat, Pacific, Head and Wilson natural gut strings ranging from $89 to $109. Customers will also find synthetic gut, polyester and multifilament strings from all the major brands such as Luxilon (official string of the WTA Tour), Pacific (official string of the ATP Tour), Head, Wilson, Prince and Volkl.

Squash strings

Available in nylon at $4.95, synthetic gut at $14.95 and Ashaway multifilament at $24.95.

Badminton strings

Available in Carlton and Yonex, ranging in price from $9.95 to $16.95.

Shop smart at Sportsmart for all your tennis, squash and badminton re-stringing needs.

SOCCER TRAINING TIP: PLYOMETRIC TRAINING

Soccer requires a lot of speed as well as explosive movements such as setting up a goal, performing a header and a lot of short, sharp motions such as bounding, kicking and jumping during the game. Plyometrics training can help the athlete to develop greater strength, power and speed to perform these skills at a greater level and intensity.

Remember to follow these points when carrying out this form of training:

• Before beginning plyometrics training, ensure that you have a well-established strength base, otherwise your muscles will not cope with the exercises. The aim of the training is to convert strength into power so if there is not a base strength then this cannot be achieved.

• Perform plyometrics at the start of each soccer training session when muscles are fresh and not fatigued.

• Warm up properly with a 5–10 minute light cardio session. This could consist of jogging, cycling or skipping followed by a 5–10 minute stretch to all major muscle groups (quads, hamstrings, glutes, calves, lower back and upper body).

• Exercises should be performed at high speed and intensity while also maintaining correct technique.

• Only complete two sessions per week due to the high intensity of the training.

Some plyometrics training drills:

• JUMP RUNNING – Run in slow motion and land on alternate feet, aiming to get as much height and distance as possible.

• BOUNDING – Set out some hurdles about 1m apart over a 20m distance. Using as much bounce as you can, bound over the hurdles with out touching them.

• TRAVELLING JUMP SQUATS – (Also with hurdles) Using both feet, jump over the hurdle, landing in a squat position. From there, take off again and repeat until the end of the hurdles.

• EXPLSOSIVE LUNGES – Begin with feet underneath hips in a lunge position. Jump up and swap leg positions in the air before coming back down into a lunge. Repeat, swapping legs.

• TWO-FEETED BOX JUMPS – Place a box or step in front of you. Using as much momentum and power as you can, perform a two-feet jump up onto the box. Make sure both feet are flat on the box.

• LATERAL JUMPS – Stand alongside a bench, box or cone approximately 30cm high. Keeping your feet hip distance apart, jump sideways as high over the obstacle as possible. Immediately jump back to the start position, minimising contact time with the ground.

Perform 3 sets of 8 repetitions for each exercise and make sure that your core is strong and back flat at all times.

Personal trainer, Tavia Ambler
(www.taviastraining.com.au)

 

HOW TO: IMPROVE YOUR SERVE

The most difficult shot to master in the game of tennis is the serve. Here are some basic tips to help improve your serve and assist in making this shot a more attacking weapon.

1. Change your grip
2. Put more spin on your serve
3. Direct the serve to your advantage
4. Increase the speed of your serve

1. Change your grip. Most beginners use a forehand grip on the racquet when learning to serve. This grip assists beginners to hit more serves into the service box with fewer mistakes. More advanced players should change to the more advanced continental grip. You should start slowly by hitting only at around 25% speed, as this new grip will feel slightly uncomfortable. Gradually increase the speed of the serve as you become more competent.

2. Put more spin on your serve. Once you become more comfortable with the new continental grip, experimenting with the ball toss is vital to imparting more spin on the ball, either with slice or top spin. Throwing the ball slightly behind your head and arching your back to strike the ball should assist in putting some top spin on your serve.

3. Direct the serve to your advantage. As you become more competent with your new service action, the next step is to focus on the way you direct the ball into your opponent’s service box. Whether serving it to the forehand or backhand side of the court, a cleverly directed serve can apply more pressure on your opponent’s return of serve.

Eg. Hitting a slice serve out wide to the forehand side of the court or hitting a top spin serve wide on the backhand side of the court will open up the court for your next shot in the rally.

4. Increase the speed of your serve. Once you get comfortable hitting more balls into the correct positions in the service box, you can begin to increase the speed of your serve. Throwing the racquet head at the ball with more force and following through past your left leg will naturally increase the speed of your serve.

*Remember: the serve is the only stroke that you can control from the outset of the point. Every other shot you play depends on where and how your opponent hits the ball. Therefore, take as much time as possible to organise your stance, grip the racquet with the continental grip and position the ball toss in exactly the right position for where you want to hit the ball.

I hope these tips improve your serve and assist your enjoyment of this great game.

Sportsmart Tennis Manager and TCAV tennis coach, Ray James

HOW TO: PERFECT YOUR ONE-HANDED SHOULDER PASS

The one-handed shoulder pass is generally a long, straight pass, and is great for covering distance. When performed well, it can elude any pesky defenders standing in between you and your fellow team members, and can get the ball to your shooting end with speed. While the technique may seem uncomplicated, getting it absolutely right can help to minimise unforced errors and, ultimately, lead to a better performance on court.

Preparation

For power and control, stand with your feet shoulder-width apart. Bend your knees for maximum control and to allow your body to ‘spring’ up after the pass. Cradle the ball in your throwing hand, resting it on your fingertips.

Pass

Take your hand with the ball back, at shoulder height, past your body. Step forward with your opposite foot. Rotate your hips as you whip the ball through, bringing your weight forward onto your front foot and fully extending your throwing arm. Keep your eye on the target, using your shoulder, elbow, wrist and fingers to direct the pass. The pass should be hard, fast and direct.

Practice 

With a partner, in a grid space, practice:
• 10 throws with your right hand
• 10 throws with your left hand

Encourage children to:
• throw the ball as they would a tennis ball
• step onto the foot on the opposite side of their body to the throwing arm
• step towards the catcher as they throw. 

Karen Byers, Sportsmart


GOLF BALLS TO CUSTOMISE YOUR DISTANCE

Sportsmart Golf Manager and golfing professional, Ashley Grant

Q. Can the right golf ball help me to get maximum distance for my swing?

Yes, if you choose the right ball it can help to maximise distance performance for your swing. The new scientifically engineered Bridgestone e+ series allows you to choose the ball that optimises the trajectory and distance of your tee shots, while providing soft feel and control around the green.

Q. How do I know which e+ model is best for me?

Here is a brief description of the features of the e+ models:

e5+
Designed for players that have a low ball flight and need an optimum trajectory for more distance.

e6+
Designed for players that slice or hook the ball and need a straighter ball flight for more distance.

e7+
Designed for players that have a high to medium ball flight and need a more penetrating trajectory for increased distance.

Q. Where should I go for more advice?

You can be fitted for all golf balls at Sportsmart’s Moorabbin store. For more information, contact Ashley Grant (03) 9553 3011.

CHOOSING RUNNING SHOES

Sportsmart Footwear Manager, Ryan Meggs

Q. Why is it important to choose the correct running shoe?

When looking for a new pair of running shoes it is very important to select the right ones so that you get enough support and cushioning. Certain things will determine what is the best shoe suited to your needs such as your foot type and whether you roll in or not, how much running you do and what type of surfaces you run on.

Q. What are the key features to look for?

Depending on what foot type you have you will need certain key features. For example, a runner with a flat foot with no arch support will need a shoe that has a built up arch and lots of medial support to help correct over-pronation (rolling in). However, a neutral or supinated foot type will require a running shoe with plenty of cushioning and no medial support, which will assist the foot to cushion itself and help keep the foot nice and straight.

Some basic features to look for in a running shoe are a durable hard-wearing outsole, good stitching of the upper, medial support (if required) and a firm stable heel counter.

Q. What are the latest popular arrivals?

Most brands offer a new technical updated model every six months and a colour update every other six months. Some of the brands that produce top quality running shoes are Nike, Asics, Adidas, Brooks, Saucony and New Balance. With all of these brands offering different cushioning and supportive benefits, there is bound to be something to suit your foot.