Report on Personal Exercise Programme in Cricket


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My name is Muhammed Shaheer Younus and I’m currently 15 years old. At the moment I do GCSE PE as a subject. I play a wide range of sports and play as many as I can do the best of my ability. Out of the many sports I play, cricket is by far my favourite and it is the sport I personally think I am best at, therefore I wish to assess myself in cricket for my PEP (personal exercise programme).

In cricket, I play as an all-rounder (batsmen, bowler and fielder). I have played cricket for around 6 – 7 years, in various clubs, schools, districts and counties across the country. I am also honoured to say I have captained many teams throughout my time, in schools, clubs and districts. I have also coached at Dorchester CC, which is a very prestigious and competitive club in Dorset. They have won many trophies and competitions in various cups and leagues like regional and district leagues/cups. I am very proud to say I have participated for the club in nearly all Under 14, Under 15 and Under 16 matches, playing as a reliable opener and wicket taking bowler, and have won many trophies for my club. As a result, I also played for the adult team, which really improved my confidence and skill at a higher level.

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As a coach at Dorchester CC, I trained under 9’s and under 11’s which improved their skill. This involved teaching youngsters the basics, setting up appropriate skill related drills, and performing a sufficient warm up at the beginning to warm up all the muscle groups and avoid injury. I train for Cambridge County once each week and have matches two or three times a week. This requires high level of fitness, as I do not get many rest days. In my opinion I am very fit as I have a healthy lifestyle. I do physical activity on a regular basis, eat the appropriate amount of carbohydrates and proteins, and am strict on the number of fats I eat every day, which allows me to have a balanced diet.

Personally, I consider myself to have a good physical, mental and social attitude. However, I think that I could improve my cardiovascular fitness by going on regular jogs to improve my stamina which will help me in a variety of activities, especially cricket.My performance as a cricketer is high, as I have previously played for county and still currently playing for Cambridge County. I have also participated in trials for NCU (Northern Cricket Union) in Northern Ireland and got selected for the U11/12 team thus getting me into the Irish national U11/12 team, which was one of the highest achievements in cricket for me so far. The important health related fitness’s needed for my sport are cardiovascular fitness which is needed as a bowler, as bowling in 40-50 over games, for 8-10 overs non – stop requires heaps amount of fitness, and as you improve and develop your skill and start playing test matches for international teams your captain will expect you to bowl 15 overs on the trot without any difficulties. Playing for 40-50 overs whilst batting for long periods of time also provides a lot of cardiovascular fitness.

Muscular endurance is also needed for cricket to sustain an activity for long periods of time. Muscular endurance is determined by how well your slow twitch muscle fibres are developed. Muscular endurance helps cricketers to bowl for long periods of time without any damage done to their arms or any body parts. It also helps batsmen to bat for long periods of time without tiring.


My aim is to improve my level of fitness in two areas. These two areas are cardiovascular fitness and Muscular endurance. Firstly, I am going to improve my muscular endurance by doing a 6 week circuit and continuous training programme. The circuit I have designed consist of press – ups, sit ups, squats, planks, dorsal raises and tri – dips. Muscular endurance is the ability of a muscle or groups of muscles, to work continuously for long periods of time without tiring. Cardiovascular fitness is the ability to exercise the whole body for long periods of time. It sometimes can be known as stamina. In cricket, muscular endurance is very important and a significant aspect to my sport as it involves your muscles to work continuously for a long time. In cricket, this means you can bowl consistently for plenty of overs, bat and stay on the crease for plenty of overs, and most importantly field for a lot of overs without tiring and needing to be replaced. Cardiovascular fitness is very important in cricket as it lets you field and also bowl for a long time, especially in long games. Bowling and fielding requires you to use your entire body, arms for throwing and legs for running to work for long periods of time.

The principals of training are: Individual needs – this is matching the training to the requirements of the individual. Every athlete requires different needs. Some programmes can be easy for some and difficult for others.

Specificity – training must be matched to the needs and demands of the activity. It must also be specific to the individual in terms of initial fitness levels and their strengths and weaknesses.

Progressive Overload – this is gradually increasing the amount of work in training so that fitness gains occur, without tiring.

Rest and Recovery – Rest is the period of time that allows recovery to take place. Recovery is the time required for the repair of damage to the body caused by training or competition. In cricket, as an all-rounder my individual needs and specificity will be different to those who are just a batsman or a bowler. My individual needs will be quite difficult as I have to improve my all-round performance and specificity wise I will have to work on my batting skills, bowling and fielding skills as a whole. In my circuit that I have designed, it consists of planks. This will help me with my batting posture. Rest and recovery has an impact in my training as my muscles will need time to recover as I will have to be working on my entire body. Rest gives my body time to recover. A planned rest time will improve my recovery rate and train on Mondays, Thursday and play games on Tuesdays and Saturdays and rest on Wednesdays to recover and get back on track.

Progressive overload will be a huge factor in cricket as I will gradually increase my training schedule in the cardiovascular fitness to improve my fitness overall, which will help me as a bowler. As a batsmen, my circuit training will help me as it consists of planks which will improve my batting posture overall, which will guide me to better shot selection and shot type. Dorsal raises will also improve my batting figure, as my back will be more upright. Press ups will improve my biceps and triceps and this will improve my game in all fields. I will be able to throw the ball further and more accurately as a fielder, as a bowler I will be able to bowl the bowl in the right areas and as a batsmen I will be able to develop core strength and my power in the shots. Tri dips will do the same as press ups however it will provide more power to the arms which will also improve my throws as a good and far throw is needed from the boundary. Sit ups should improve my abdominals which gives me a better posture and power from by lower and upper body. Squats give me lower body power.

Training Method

To find out whether or not I have improved I am going to measure my muscular endurance and my cardiovascular fitness. I will aim to improve this by undertaking a 6 week training programme which will involve continuous running to improve my cardiovascular fitness and a circuit exercise training to improve my muscular endurance. By doing these training programmes I will progressively overload my body by gradually increasing the working time and decreasing the resting time after every circuit. In my continuous running, I will gradually increase the amount of time and distance I will be running continuously for. From this I will aim to improve my maximum amount of press ups by 10 and sit ups by 5. I will also aim to improve my continuous running distance by 400m. In every circuit, my target will be to increase the reps and time, therefore I will know at the end of my programme when I do my maximum press ups and sit ups whether I have improved or not. Same with the continuous running, I will aim to increase my distance by 200m every time I do it and I will know at the end when I undertake my cooper run if there is an increase in distance. I will know if I have improved as my post test score will have been better and have an increase then my pre-test score. The test that I will undertake will consist of a circuit and a continuous training programme. To conduct the tests fairly I will have a rest day in between. I will also be timed accurately and write down the results before the next stage.

These 2 programmes which I have undertaken will benefit me as a cricketer. My circuits contain sit ups, press ups, squats, planks, tri dips and dorsal raises. As an all-rounder, the circuit training which I have chosen to do will be specific to me as an individual and specific to my sport. As a bowler, press-ups, tri-dips and squats will help me become a better bowler. Muscular hypertrophy will occur in my biceps and triceps, which will help me generate more power in my bowling, increasing my bowling speed as well. Squats will improve my overall power and posture from below, increasing the power from my body. As a batsmen, the circuit activity which will be specific to me as a batsmen are: planks, dorsal raises, press ups and sit ups will help me improve my game as a batmen. As a batsman, planks and dorsal raises will improve my batting posture which will give me a wide range of shot selections. Likewise with the press ups and sit ups, the press ups will give me more power for my shots and my sit ups and press ups will improve my abdominals which will give me power from my body.

I will apply progressive overload in my circuit training programme and continuous running programme. I will do this in my circuit by increasing the work time (by 5 seconds) and decreasing the rest time (by 5 seconds). In my continuous running I will progressively overload myself by increasing the amount of time I run for and increase the distance I run for (by 200m). I will use FITT (Frequency, Intensity, Time, Type), in progressively overloading myself. I will be doing intense cardio training so I will be continuously running for 3 days a week. I will be running intensely and trying to run for 60-80% of my working heart rate zone. I will be running at different times, starting at 14 minutes and progressively overload myself to 26 minutes. The type of training I will be doing will circuit training. I will use FITT (Frequency, Intensity, Time, Type), in progressively overloading myself. I will be doing my circuit training frequently for 3 days a week. I will be doing more reps after each circuit to increase the strength of the workout. I will be increasing my working time after each circuit and decreasing the rest time. The type of training will be circuit training.I have rested after each circuit and continuous training programme. I will have at least 1 to 2 days rest every week so that our heart and muscles can recover and all the muscles that have been torn can repair themselves without causing injury which will result in applying maximum effort and potential in our training programmes. I will also apply progressive overload in my circuits by decreasing the rest time.


The result of undertaking the muscular endurance and cardio vascular continuous training programmes to the body during the continuous training are: A lower resting heart rate. Doing regular cardio vascular exercise results in muscular hypertrophy on the heart, meaning it strengthens the heart so it doesn’t have to pump for longer. It also improves the stroke volume. Stroke volume is the amount of blood pumped with each minute of your heart. This means that the heart will have more stronger and powerful contractions that pump more blood with every beat. Your heart will work more effectively. Capillaries are the tiny blood vessels that branch off of bigger veins and arteries. With exercise, the long term effect will result in an increase in the number of capillaries I will have. By doing a circuit programme, my muscular system will have changed in these ways: Muscular hypertrophy will occur to the muscles I wish to improve. This will result in more power and strength generated in my muscles. I will have an increase in tendon strength. If a tendon is stretched, a high amount of stress occurs. The tendon returns to its original state and the recoil is really strong which can benefit me as a bowler. I will also have an increase in tolerance to lactic acid. An increase in tolerance means I can work harder for longer without muscle fatigue and cramps building up. These are the changes that have occurred to my body for muscular endurance and cardiovascular fitness.

The training which I have undertaken has been very successful as you can see from my results. My resting heart rate has decreased whilst doing a continuous run. I have also improved in muscular strength, as I have had muscular hypertrophy because my pre training scores were much smaller than my post, meaning I have improved, as you can see in my results table. If I was to do this again, I would change the activities that I did in my circuit programme to make it more specific to my sport. For example, dorsal raises weren’t very specific to my sport, so I would have changed it to make it more specific for my sport. Instead of dorsal raises, I might have chosen leg raises, for more power from my quadriceps.

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