The following is a minimum requirement of fitness work expected to be done on top of scheduled Ringwood CC Pre Season Training Sessions.  Whilst some fitness work will be done at the scheduled sessions, it is expected that players will be doing this work away from the club, so that scheduled sessions can be used to focus on technical and other aspects of the game. 

There are some points to note in relation to these requirements:

1. This is the minimum requirement expected.  If you feel that you are deficient in any areas of your physical preparation to play Premier Cricket, or Club fitness testing is indicating a deficiency, then you should probably be doing extra work in these areas.
2. It is recommended that you fulfil these requirements over a number of sessions and not all in one day.  Try to plan these around the scheduled sessions, and sessions for other sports that you have, so that these sessions are not adversely affected by fatigue and soreness issues.
3. If you are currently playing another sport in winter, participation in this sport may be fulfilling some of the requirements.  If you are doing the work, the club does not care if you are doing it solo, or as part of training/playing another sport.  However, as some of the requirements are quite cricket specific, it is expected that you would probably still need to do these to ensure your body is adequately prepared for cricket.  All we ask is that you be honest in appraising the work you are doing.
4. If you are missing any RCC scheduled Pre Season sessions, it is expected that you will make up the fitness work done in these sessions, over and above the requirements listed here.
5. Testing on a variety of fitness elements will be conducted and recorded throughout pre season and during the season.
6. General fitness levels will be one of the elements looked at when assessing the list at the end of August.

2 sessions of 4 units of Unit Running

Unit 1 consists of a 10 minute jog followed by 5 x 100m sprints

Unit 2 consists of a 10 minute jog followed by 6 x 50m sprints

Unit 3 consists of a 10 minute jog followed by 3 x 200m sprints

Unit 4 consists of a 10 minute jog followed by 5 x 100m sprints

I am happy for this to be done as either a bike or deep water running session to reduce stress on the body.  Whilst the 10 minute jog does not alter in that 10 minutes at 50/60% on the bike or in the water will suffice, the efforts of 100m, 50m and 25m will change to 100% efforts for 15 secs, 8 secs and 4 secs respectively.

500 Sit Ups

Proper technique is important here, keeping your back straight and bending from the hips.  For those aware of core strengthening techniques, these should be implemented when doing these exercises.

Core Strength - Bridging

Over the course of the week you should do 20 x 1 minute of bridging.  This entails having you feet and elbows on the ground (face down) and keeping your back and legs in a position parallel to the ground.

500 Push Ups

Again, proper technique is important, keeping your back straight and ensuring that your chest gets extremely close to the ground before pushing up to a full extension of the arms.  Hands should be shoulder width apart.

1000 Top Hand stress ball squeezes

A full squeeze important here from an open hand to tight fist.  This can be easily done whilst watching TV, sitting in a car or train, etc.

200 leg squats

Again, keep the back straight and squatting until the legs are at right angles.  Feet should be slightly wider than shoulder width.  The Wicketkeepers should be doing extra of these (maybe 400 or 500)

30 minutes of skipping

Quick feet is a vitally important focus for us this season.  We must ensure that we are doing a lot of skipping during the pre season.  This is a minimum requirement, but I encourage you to do extra if you can.

This should probably be done by all bowlers and all-rounders, or those that consider themselves as such.

200 Reverse Sit Ups
Lying on your stomach, put your hands behind your head and raise your upper body upwards from the hips  This will help strengthen the lower back to ensure that we are reducing the risk of injury in this area.

Squat Holds (20 minutes)
With your back firmly against a wall, and your legs at right angles, use your quads to hold this position for 10 minutes over the course of the week.  Extra skipping should also be on your agenda.

Core Strength Training Group

This group should be doing any exercises as outlined by Simon Anning (Bounce Group) in your individual program.  Most of these are twice a day. 

Also, you need to do an extra 3 x 20 minute sessions of what is being done in your weekly session with Simon.  The following is an example of this 20 minute session.

15 mins on those ex's on floor, only go for about 10 secs @ time, do each

for around 2 and 1/2 mins (Goal = QUALITY)

5 mins rotator cuff strength using theraband (will supply to those who need)