Cricketsupport provide you Fitness Schedule ( Specific Preparatory Phase )
of seven day program.
At the start of the week we talk here The Day Monday, divided your work out in Six part as given below
|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
|a.||Cycling/Jogging, Slow Running & Combined with exercise||15 Mint.|
|b.||Stretching & Flexibility||15 Mint.|
3. Aerobic /Endurance/Running Session
|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
|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 .