Cricket: Wall Squat

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.

• 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. 

• Stand on one leg.
• Place stick behind back with the following three points of contact:

1. Head
2. Mid-back
3. Tail bone

• Hold the stick with one hanfe overhead and one hand behind the lower back. 
• Bend the trunk forward, hinging at the hip. 
• Keep the three points of contact at all times.
• Repeat with opposite leg. 

• Stand with feet under the hips.
• Place a stick behind your back with the following three points of contact:

1. Head
2. Mid-back
3. Tailbone

• Hold the stick with one hand overhead and one hand behind the lower back.
• Bend the trunk forward, hinging at the hip.
• Keep the three points of contact at all times and maintain a hollow in your lower back. 

• 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.