Cricket Fitness – Monday

Cricketsupport provide you Fitness Schedule  ( Specific Preparatory Phase )

of seven day program.

Cricket fitness-cricketsupport.com

At the start of the week we talk here The Day Monday, divided your work out in Six part as given below

    1. Walk

                Exercise   Dosages
 a.    Deep/Diaphragm Breathing   5-10 times
 b.   Walking on heel and Toe   25mt.x2x2
 c.   Walking on inside and outside of foot   25mt.x2x2

   2.  Warm Up Aerobic Session

                                        Exercise  Dosages
 a.   Cycling/Jogging, Slow Running & Combined with exercise 15 Mint.
 b.    Stretching & Flexibility  15 Mint.

       3.   Aerobic /Endurance/Running Session

                 Exercise   Dosages
   a.    Running Session   25 Mints. ( Up to 15 days
   b.    Interval Method/ Fartlek    30 Mints  ( Up to 15 days)
   c.    140-160 B/Min    40 Mints  ( Up to 15 dayas)

        4.  Core And Scapula Stability

   Exercise    Dosages
  a.    Sit Ups ( Bend Knee, Straight Leg, Arm &Leg, Boat posture    25×8 No.
  b.    Push Ups (Normal, Fingers pointing each other  )    20×3 No.
  c.    Back Strengthening & Stretching      –

            5. Cooling Down with Stretching- 10 Mints.

Cool down the body 10 mints . its important to avoid injuries.

            6.  Yoga Nindra/ Relaxation -15 mints

Yoga is an Important for your relaxation and concentration, you completely feel fresh and new . 15 Mints Yoga play a important role for a Batsman .