Cricket: Lunge with Rotation

This session can be given to your athletes to complete at home as the drills require minimal equipment or assistance, giving you more available time at training.

• Take a step forward (lunge) with your knee with rear leg stretched behind (knee off the floor).
• Put opposite hand of bent leg down on the inside of the front foot. 
• Other hand is to reach high and rotate the trunk and look up at your hand. 
• Bring arm back down and step back.
• Repeat on both sides. 

• Place one foot forward while pressing your heel into the ground and toes towards your shin. 
• Keep your back straight as you hinge forward from the hips (hips may sink down).
• Place your hands on the thigh above the knee for support.
• Lower the torso until there is a slight pull in the back of the front thigh.
• Hold the stretch for the recommended time (15-30 seconds).
• Repeat with the opposite leg. 

• Start upright with feet facing forward holding a resistance band above the head forming a "W" with arms.
• Take a step forward (lunge) with your knee over your front foot and back knee bent. 
• Keep body upright.
• Lift arms out straight as performing the lunge forming a "Y" shape with your arms causing the band to stretch wider.
• Return to start and change legs.

• Place a cone out in front.
• Stand and bend over on one leg, hinging at the hips and keeping the back straight, to pick up the cone.
• Repeat with opposite leg.