DEPARTMENT OF PHYSICAL EDUCATION

NATIONAL INSTITUTE OF TECHNOLOGY ANDHRA PRADESH

CRICKET-FITNESS MONTHLY TRAINING SCHEDULE

MORNING SESSION:
DAY 6:25-6:40AM 6:40-7:05AM 7:10 -7:40 AM 7:40 -7:50 AM
Day -1 15 M 25 M 30 M 10 M
Warming Up to Students Endurance Skill Development Evaluation & Group
Monday for Specific Workouts Game play Discussion Break
ENDURANCE • Continues run for improve Cardiac Off
Intensity 40-60 Jogging, Jumping, Hopping, Endurance capacity of the players Game play 30 minutes show
Mobility, • Specific Fitness Related Work Outs Body them their
Rotational Exercises Relaxation Batting skills Bowling skills
• Stretching Exercises Cool Down. Fielding skills
• Check each player pulse (post workout) Limbering down.

Day -2 15 M 25 M 30 M 10 M

Tuesday Warming Up to Students Speed Skill Development Evaluation & Group

SPEED for Specific Workouts Game play Discussion Break
Intensity • Speed work outs flying starts, Off
50-70 Jogging, Jumping, Hopping, • variations of starts 5 repetitions for Game play 30 minutes show
Mobility, improvement of speed of the players them their
Rotational Exercises • Specific Fitness Related Work Outs Batting skills Bowling skills
• Body Relaxation Fielding skills
• Stretching Exercises Cool Down. Limbering down.
Day -3 15 M 25 M 30 M 10 M

Wednesday Warming Up to Students Strength Skill Development Evaluation & Group

STRENGTH for Specific Workouts Game play Discussion Break
ENDURANCE • Strength endurance workouts for Off
Intensity Jogging, Jumping, Hopping, • Upper body push ups, calisthenics. Game play 30 minutes show
40-60 Mobility, • Core for crunches lower crunches them their
Rotational Exercises • Sit ups Planks Batting skills Bowling skills
• Lower body for squats Half squats Fielding skills
• Burpee jumps Each one 3 repetitions for Limbering down.
improvement of strength endurance of the
players
• Specific Fitness Related Work
• Outs & Body Relaxation
• Stretching Exercises Cool Down.

15 M 25 M 30 M 10 M

Day-4 Warming Up to Students Agility Skill Development Evaluation & Group

for Specific Workouts • Speed work outs with quick movement Game play Discussion Break
Thursday change directions, Shuttle runs, Off
AGILITY Jogging, Jumping, Hopping, • Zig zag runs between cones starts 5 Game play 30 minutes show
Intensity Mobility, repetitions for improvement of agility of them their
50-60 Rotational Exercises the players Batting skills Bowling skills
• Specific Fitness Related Work Fielding skills
• Outs & Body Relaxation Limbering down.
• Stretching Exercises Cool Down.
Day -5 15 M 25 M 30 M 10 M

Friday Warming Up to Students Flexibility Skill Development Evaluation & Group

FLEXIBILITY for Specific Workouts Game play Discussion Break
Intensity • Stretching for total body major muscles Off
20-30 Jogging, Jumping, Hopping, (pectorals major and minor, abdominal Game play 30 minutes show
Mobility, and oblique them their
Rotational Exercises • Latissimus, hamstring Quadriceps Batting skills Bowling skills
• Calf stretching workouts for Fielding skills
improvement of flexibility of the players Limbering down.
• Specific Fitness Related Work
• Outs & Body Relaxation
• Stretching Exercises Cool Down.

Day-6 15 M 25 M 30 M 10 M

Saturday Warming Up to Students Speed and strength Skill Development Evaluation & Group
SPEED & for Specific Workouts Game play Discussion Break
STRENGTH • Speed work outs flying starts, specific Off
Intensity Jogging, Jumping, Hopping, strength variations of 5 repetitions for Game play 30 minutes show
50-70 Mobility, improvement of speed and strength of the them their
Rotational Exercises players Batting skills Bowling skills
• Specific Fitness Related Work Fielding skills
• Outs & Body Relaxation Limbering down.
• Stretching Exercises Cool Down.

EVENING SESSION:
DAY 4:30 – 4:45 PM 4:45 - 5:45 PM 5:45 -6:00 PM 6:00 – 6:20 PM
Warm Up (jogging & Stretching Practice on Skill Development Cool Down Limbering Down Evaluation
MON Exercises) (Batting, Bowling & Fielding) Stretching Exercise Group Discussion
to SAT Team Meeting
 MORNING SESSION:
DAY 6:25-6:40AM 6:40-7:05AM 7:10 -7:40 AM 7:40 -7:50 AM
Day -1 15 M 25 M 30 M 10 M

Monday Warming Up to Students for Endurance Skill Development Evaluation & Group
ENDURANCE Specific Workouts Game play Discussion Break Off
Intensity 140- • Continues run for improve Cardiac
160 Jogging, Jumping, Hopping, Endurance capacity of the players Game play 30 minutes show
Mobility, • Specific Fitness Related Work them their
Rotational Exercises Outs Body Relaxation Batting skills Bowling skills
• Stretching Exercises Cool Down. Fielding skills
• Check each player pulse (post Limbering down.
workout)

Day -2 15 M 25 M 30 M 10 M

Tuesday Warming Up to Students for Speed Skill Development Evaluation & Group
SPEED Specific Workouts Game play Discussion Break Off
Intensity • sprint 50 meters 3 Reps
160-180 Jogging, Jumping, Hopping, – walk/jog 50 meters Game play 30 minutes show
Mobility, • sprint 100 meters 3 reps them their
Rotational Exercises – walk/jog 100 meters Batting skills Bowling skills
• sprint 200 meters 3 reps Fielding skills
– walk/jog 200 meters Limbering down.
• 3m rest between 3 reps
Day -3 15 M 25 M 30 M 10 M

Wednesday Warming Up to Students for Strength circuit training Skill Development Evaluation & Group
STRENGTH Specific Workouts Game play Discussion Break Off
ENDURANCE • push ups sets 3 reps 10-15 rest 45
Intensity Jogging, Jumping, Hopping, secs Game play 30 minutes show
140-160 Mobility, • diamond press ups sets 3 reps 8-10 them their
Rotational Exercises rest 60 secs Batting skills Bowling skills
• sit ups sets 3 reps 15-20 rest Fielding skills
60secs Limbering down.
• plank sets 3 counts 30 rest 45 secs
• squat position 3 counts 30 rest 45
secs

15 M 25 M 30 M 10 M

Day-4 Warming Up to Students for Agility Skill Development Evaluation & Group
Specific Workouts • ladder drills Game play Discussion Break Off
Thursday • change the direction
AGILITY Jogging, Jumping, Hopping, • Zig zag runs between cones starts Game play 30 minutes show
Intensity Mobility, 5 repetitions for improvement of them their
160-180 Rotational Exercises agility of the players Batting skills Bowling skills
• Specific Fitness Related Work Fielding skills
Outs & Body Relaxation Limbering down.
• Stretching Exercises Cool Down.
Day -5 15 M 25 M 30 M 10 M

Friday Warming Up to Students for Flexibility Skill Development Evaluation & Group
FLEXIBILITY Specific Workouts Whole body stretching Game play Discussion Break Off
Intensity • Stretching for total body major
120-130 Jogging, Jumping, Hopping, muscles (pectorals major and Game play 30 minutes show
Mobility, minor, abdominal and oblique them their
Rotational Exercises • Latissimus, hamstring Quadriceps Batting skills Bowling skills
• Calf stretching workouts for Fielding skills
improvement of flexibility of the Limbering down.
players
• Specific Fitness Related Work
• Outs & Body Relaxation
• Stretching Exercises Cool Down.

Day-6 15 M 25 M 30 M 10 M

Saturday Warming Up to Students for Speed and strength Skill Development Evaluation & Group
SPEED & Specific Workouts Game play Discussion Break Off
STRENGTH • Speed work outs flying starts,
Intensity Jogging, Jumping, Hopping, specific strength variations of 5 Game play 30 minutes show
170-190 Mobility, repetitions for improvement of them their
Rotational Exercises speed and strength of the players Batting skills Bowling skills
• Specific Fitness Related Work Fielding skills
• Outs & Body Relaxation Limbering down.
• Stretching Exercises Cool Down.