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Cricket: W and Y Lunge

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Horatius, Cricket Coach

DESCRIPTION

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.

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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.

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Lunge with Rotation:

Start by standing straight.
Take a step forward (lunge) with your knee over your front foot and back knee bent.
Turn your torso and upper body in both directions.
Step back and repeat on other leg.

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Rotating Triangle Lunge:

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.

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Cone Pick-up (1 Leg):

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.

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Hamstring Stretch:

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.

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