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Before you start, don't forget to warm up! For more information and some ideas, click on the link below.
Week 10: Back Foot Defence & Slip Catching
Week 10: Back Foot Defence & Slip Catching
Exercise 1: Warm up - Dynamic stretching.
Focus on each exercise for 15 seconds & 2 sets
High knees, butt kick, jumping jacks, hip turn in & out, lunges with twist & high kicks
Exercise 2: Double Leg Skipping
1 minute, 5 rounds
Exercise 3: Single Leg Skipping
Single Leg: 30 seconds, 3 rounds
Exercise 4 : Hanging ball - Back foot defense & drives
Focus on Body and feet movement, positioning body well, high elbow, straight bat
Eye on the ball
15 minutes
Exercise 5: Slip Catching Practice
Step 1: left handed catch - 5 minutes
Step 2 : right handed catch - 5 minutes
Step 3: two handed catch - 5 minutes
Key points,
Knees bent, good base, watch the ball
Back straight, still head position
Rotate your hip and shoulder when you catch
Left Handed Catch
Right Handed Catch
Two Handed Catch
Exercise 6: Challenge of the Week
How many can you do without dropping the ball?
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