Update of appointments and pre-season training 2008-09

Update of appointments and pre-season training 2008-09
31/07/2008
All current and prospective EBCC players are advised of the following appointments and training arrangements for the upcoming 2008/2009 cricket season :-



Peter Quick has been appointed 1st XI Team Captain with Drew Allan appointed as Vice-captain. Drew has decided to relinquish the captaincy after 2 years to enable advantage to be taken of Quicky’s vast leadership experience.

Grant Dew has been reappointed as Club Coach for the coming season with Jack Caulfield continuing in his role as hard wicket Coach.

Justin Noble has been appointed 2nd XI Team Captain.

Ross Scannell returns as Chairman of Selectors.

We welcome home Shaun Hooley from his successful stint at the Geelong Cricket Club. It is great to have ‘Fat boy’ back.




At this point of time we have lost the services of Beau Carroll who has retired and Blair Allan who has relocated to Melbourne for work - two fine players who will be sadly missed, however we wish them luck in their future endeavors.




This year pre-season will be used to develop form, rhythm and touch for the season. As such, the onus is on all players that have designs on playing turf cricket this year, to report to the first pre-season session with a fitness base already established.

The attached sheet is a program developed by the leadership group that should be followed by all turf and aspiring turf players. For your information, fitness will be tested at regular intervals this season to ensure that the fitness base is being maintained and built upon.




A list of pre-season training sessions follows:-

Geelong Baseball Centre
Indoor Cricket Centre - Gravel Pits Rd, South Geelong
Winter Reserve
Friday, 8 August
7.30 pm – 8.30 pm
Friday, 15 August 7.30 pm – 8.30 pm
Friday, 22 August 8 pm – 9.30 pm
Friday, 29 August
8 pm – 9.30 pm
Friday, 5 September
7 pm – 8.30 pm
Friday, 12 September 7 pm – 8.30 pm

Friday, 19 September
7 pm – 8.30 pm

Sunday, 21 September (player meeting to follow) 10.00am
Tuesday, 23 September
4.30 pm

Thursday, 25 September
4.30 pm

Tuesday, 30 September
4.30 pm

Thursday, 2 October (BBQ following training) 4.30 pm




1sts - 4ths season commences Saturday, 4 October 2008

5ths, 6ths + 7ths season commences Saturday, 18 October 2008




We look forward to seeing you at our first session on Friday, 8 August.




Yours faithfully



Graeme Scannell

Secretary

EAST BELMONT CRICKET CLUB

2008/09 Pre-season Fitness Program




The following is a minimum requirement of fitness work expected to be completed by players in addition to scheduled East Belmont 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:

This is the minimum requirement expected. If you feel that you are deficient in any areas of your physical preparation to play Turf Cricket, or Club fitness testing is indicating a deficiency, then you should probably be doing extra work in these areas.

It is recommended that you fulfill these requirements over a number of sessions and not all in one day. Try to plan these around the scheduled pre-season sessions, and sessions for other sports that you have, so that these sessions are not adversely affected by fatigue and soreness issues.

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.

If you are missing any EBCC 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.

Testing on a variety of fitness elements will be conducted and recorded throughout pre-season and during the season.

General fitness levels will be one of the elements looked at when assessing the list at the end of September.






PRE-SEASON FITNESS PROGRAM TO BE COMPLETED EACH WEEK




(Initial Fitness Assessment will be conducted on Sunday, 21 September 2008)




Running

10 min jog followed by 3 x 200m sprints
10 minute jog followed by 5 x 100m sprints
10 minute jog followed by 6 x 50m sprints
10 min jog followed by 10 x 25m sprints
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.

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 (ie your top batting hand)

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 are 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.




Fitness levels will be assessed on 21st September. The above guide sets out what you should be doing during a normal week to get your fitness levels to a suitable standard. It is OK for this to be done as either a bike or deep water running session instead of running the roads to reduce stress on the body. The 10 minute jog can be substituted by 10 minutes at 50/60% on the bike or in the water whilst the 200m, 100m, 50m and 25m sprints will change to 100% efforts for 30 secs, 15 secs, 8 secs and 4 secs respectively either on the bike or in the water.

Bowler Specific Training

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.

Wicket Keeper Specific Training

Squat Holds (15 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.


Peter Quick Drew Allan Grant Dew

Captain Vice-captain Coach

Hi Gents,

This new skipper is a bit of a task master!! That pre-season schedule looks a bit intense! well for me anyway!! haha

Just like to wish everyone the best of luck for the new season and lets get back to winning ways!

Go Lions!!

Big Viv