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[Richie]

Tbh I can't see him being a marathon runner!

[jamie.c]

Sorry leo but his inbox was full and it was important.

[Chrissy]

ive deleted some messages jamie!

[joshierox]

This might sound weird but for me it was just spending time in the middle. Stuff i have seen done that will improve your running between the wicket's is just practising with all your kit on, practising on grounding your bat and how to turn properly.

yes that may be true. but after i bat 45 overs I'm stuffed, and i don't have much energy to run quick singles. i think what i have to focus on is muscular endurance and endurance.

[joshierox]

There Was An Article In Spin This Month About Cricket Specific Fitness Tests-

I'll Type Out A Few Of Them....

Cricket Phosphate Decrement Test (Maximal) =
6 Full On 40m Sprints, With One Starting Every 30s. So If The First 30m Takes You 5s You Get 25s Recovery.

Required Levels.
This Rest Requires You To measure "Drop Off". (How Much Slower You Get As You Do The Later Sprints). For Pro's A Drop Off Of 5% Is Accepted But 2% Is Desired.
Apparently At The '03 World Cup, Gilly's Drop Off Was Measured Below 1%

For Example If The First 3 Sprints Take You 5s And The Last 3 Take You 7secs, That Is A Drop Off Of 40%, Which Isn't Good.





Speed Endurance & Agility

40m Max Sprint : A One Off 40m Sprint. Start With Both Feet Behind The Line. Aim For Below 6secs. Apparently Brett Lee And Andrew Symonds Run 5secs Flat.

10m Max Sprint : Measures Leg Power Using Same Testing Method As 40m Sprint. Aim For Below 2secs.





Agility : The Run Of Three Punisher
Measures How Quick You Are Between The Wickets - And How Quickly You Can Recover From Running 3.

Four Lots Of 3x22 Yards. With 30s rest Inbetween (This Equates To Approx Time Between Deliveries).

Measure Quickest Run Of 3 And Drop Off.
Best With Full Equipment On.
Drop Off Is Measured By The Percentage Difference Of The Average Of The First 2 Sprints, And The Last 2 Sprints.

For Speed 9.6 secs Is Required, 9.3 Is Elite.
Michael Hussey Scored Sub-9, But Apparently Michael Bevan Was The Quickets Recorded At 8.7.


Written By jock Campbell, The Former Strength And Conditioning Coach Of Australia

thank you soo much!! this is what i need!!