Inter Cricket – Lesson #1
Instructions: follow the lesson plan in order.
• Complete the Warm Up, followed by the Conditioning Circuit and Skills Session as outlined.
• You can choose to do the conditioning activities with light weights filled water/milk bottles, tin cans or shopping bags with books.
• It is very important to participate in both the warm up and stretches to avoid injury and muscle soreness. Please ensure you have listened carefully to the safety brief from your teacher.
• Motivational music is encouraged!
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WARM UP (5min)
20 x skipping (on spot)
40 x fast feet (on spot)
20 x star jumps
15 x squats or squat jumps (high knee raises if you have knee issues)
20 x heel butt kicks
10 x mountain climbers
20 x crunches (feet up, touch toes)
Drink break & stretch. Supervising Teacher/Cricket Captain will work through stretches and hold each stretch for 30 seconds each. 3 minutes
CONDITIONING (10min)
* Complete each activity for 45sec with 15sec rest.
Shuttle runs – mark out 8-10 paces in a hallway, backyard or driveway. You could use shoes or socks to mark out distance. Run or jog back & forth, forward facing both ways.
Alternate lunges – step backwards, alternating legs & holding light weights or stick.
Side slides – side slide back & forth, forward facing the same way both ways.
Shoulder press – pushing weights up from the shoulders to touch overhead.
High knees/Heel butt kicks – high knees one direction, heel butt kicks opp. direction.
Push ups – on toes, knees or against wall.
Skipping – back & forth, forward facing both ways…don’t forget your cricket bat!
Oblique crunches – laying on back, alternating knee to elbow.
Ball juggle – try to juggle the ball at the end of your stick. Use bent elbows!
Drink break – 1min rest/recovery