Here at the Australian Cricket Institute we place a massive importance on self review and reflection as a means of player development.

 

It's EXTREMELY important to ensure you are able to track your improvement and also area's that may need addressing to become better.

 

We have been lucky enough to test and put into practice this particular approach in our academy programs with great success, so here it is for you! Our 7 Step Guide To Reviewing Your Season Effectively.

 

1. Review Your Goals

A very simple start to the process, but list down any goals that you had set out for the upcoming season. From here, simply tick or cross each goal if you have or have not achieved them.

 

Once you have done this, please list down 3 reasons why you did or didn't achieve them. Please be honest here, the hardest part is to not let your ego/or frustrations cloud your judgement here. Let's avoid things like "The team can't catch, or I always got run out". You can only control your actions and the decisions/performance of yourself.

 

Alternatively on the other end of it, if there is legitimate reasons as to why you've had a ripper year, celebrate these and make them apparent to you!

 

TRAIN WITH US: Learn More About How You Can Gain The Confidence To Make An Impact Next Season.

 

2. Identify Strengths And Area's To Improve.

In this step we want you to write down 4 headings on a piece of paper. Technical, Tactical, Physical & Mental. In this you are going to write out your top strength in this area, and also your number one area you want to improve on this for next season.

 

If you are unsure, Technical is anything to do with your technique e.g. wrist position, balance etc.

 

Tactical is the game and understanding the situation and how to proceed to get the best outcome for yourself and the team.

 

Physical is any sort of physical or body attribute such as strength, speed, fitness levels, nutritional intake etc.

 

And finally Mental (probably one of the more neglected part) is all to do with controlling your thoughts, feelings and emotions to get the best performance from yourself.

 

This part provides the foundations of how you are going to plan out your off/pre season training to hit the ground running for next year!

 

3. Outline Your Biggest Area Of Improvement

As the title suggests, jot down your biggest improvement you have made. It's really important that you be as specific as possible here.

 

Don't just put "My batting", what part of it was the area of improvement, can you pinpoint the one biggest thing that you've executed this year to the highest ability that has made you as successful as you had been.

 

For example it could be " I got better at switching on and off between balls" which enabled me to bat for longer periods of time and use my concentration better to make better decisions.

 

TRAIN WITH US: Learn More About How You Can Gain The Confidence To Make An Impact Next Season.

 

4. Why Do You Think You Improved This Area So Much?

Ask yourself this question, and again be specific.

 

Was your training more purposeful?

 

Did you allocate dedicated time to improving this area more?

 

Or maybe you received some game changing advice from a coach... All these are questions you should answer while responding to this.

 

5. What Has Been Your Biggest Barrier For Improvement?

Understanding why and how is quiet important also, it's being honest with yourself and it enables you to formulate a clearer plan for next season.

 

Was school intense this year? Was your work ethic not quiet there? Or maybe you got Injured...

 

Let's nail down an area you can look to improve or change next season to make a difference to your training.

 

TRAIN WITH US: Learn More About How You Can Gain The Confidence To Make An Impact Next Season.

 

6. What Will You Do To Change It Next Season?

Everyone makes these excuses (in regards to point 5). The problem is people don't find ways around these. "having too much school work" is not an excuse.

 

Or for example in other forms of life people say they find it hard to fit things in like gym etc.. It's all about how you plan out your day, you've got 24 hours in a day, 8 of which are spent sleeping, you don't go to school for 16 hours do you?

 

This point is all about understanding your routine and working in time around your schedule to do some worthwhile practice.

Sure you can't come to the nets when it's 8 pm at night, but whats to say you cannot work on some Mental Skills after your home work or when work or school is done?

 

Will you get up earlier to give yourself more time? Will you cut out 1 hour of procrastination when you get home of an afternoon?

 

Will you write out a weekly work list to keep yourself motivated?

 

Will you prepare your body physically?

 

All of these are important in become a well planned, and successful athlete.

 

TRAIN WITH US: Learn More About How You Can Gain The Confidence To Make An Impact Next Season.

 

7. Seek Out Unbiased Feedback.

Seek out the opinion and feedback of someone who has seen you play/train/plan enough this season.

The key to this is they have to be unbiased. Seeking out specific, relevant feedback from a person who understands your game can be key to unlocking your season next year.

 

Many things may go unnoticed by yourself or you'll find that someone may pick up something you may not have even thought about.

 

They may be a captain, senior player, or coach. The point of this is to receive some honest feedback on your game, but also do identify a specific role or improvement needed for you to take the team and yourself to the next step.

 

So there you have it, 7 easy steps to reviewing your season with purpose. Remember the most important part of your season review is to take away some information that you start to use and formulate a plan to get better this pre season.

 

Good luck!

 

Co Authors

Joel Hamilton & Nick Fitzpatrick

 

 

Cast an eye over suburban training sessions and what do you see? Nets, bowlers charging in, batters cracking the ball, it’s all happening.

 

The question is though… is it really that beneficial? The biggest test in our game is the ability to replicate what happens out in the middle on the weekend, at your Tuesday/Thursday night training.

 

From my experience much of the session is not overly focused on anything. Sit back and see that it’s just a sort of going through the motions.

 

Bowlers charge in, bowl the ball, have a bit of a laugh and batters hit for 10 minutes and that’s it.

 

My question I always ask is how many times batters and bowlers are put out of their comfort zone?

 

How many times at training are you actually spending time setting up a batsmen, or alternatively bowling to a set plan?

 

Batters, do you go through your pre ball routine? Set a batting plan or work on your scoring zones?

 

Most of the time, batters have no knowledge of results. Did they pierce that gap through extra cover? How many runs do I need to score in these middle overs?

 

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Below is a guide to making your net sessions more match like, which will hopefully see an improvement in game awareness, consistency in your performance and an overall better output for all at training.

 

1.Simulation

The biggest underutilized tool for developing players is letting them explore what they would do in situations.

 

The only time you are going to learn how to bat at the death, or how to rotate the strike is by doing and playing.

 

The hope with this is trying to accelerate this outcome and help develop thinking cricketers by doing it in the nets.

 

It may be as simple as setting up different batting scenarios in multiple nets and let the batting pairs run through each for 4 or so minutes.

 

The bowling group have the opportunity to set fields and develop bowling plans... This just adds an extra element of competition.

 

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The opportunities are endless with this, but it really is hardly done.

 

2.Grouping of Players

Facing lefties, then a spin bowler, then a right arm pace bowler hardly is a way of emulating game like training.

 

Perhaps we limit the amount of bowlers to 3 or so per net? Have a spin net even?

 

What about each bowler bowling 6 balls at a batter? Could we have 3 bowlers per net, 1 umpires, one bowls and the other does some catching between overs or speaks to a coach and reviews their over or plans for the next over?

 

The other thing you find is that all your top line bowlers start bowling right from the get go and after a period of time coaches and players are looking for bowlers to finish the session off, and most of the time it’s the part timers that have to make up the numbers for the poor old bowlers when they bat.

 

Splitting your session into two can work. Split your bowlers and batters up and ensure some of your better bowlers are batting to other better bowlers. This also gives a spread of quality quicks over the whole session.

 

3.Change Training Conditions

The opening bowlers get the brand new rocks, the spinners get the old balls, and the inbetweener’s get whatever is left…

 

Why don’t we practice bowling with older balls as much? You are only really bowling with a new ball for max 4 or 5 overs… most of the game is with an older ball.

 

Some ways to alter training environments can be;

  • Split bowling spells into two. Go off and field and come back with an older ball and a different plan to simulate second and third spells.

 

  • Try and execute player’s skills under fatigue. We don’t practice batting or bowling towards the end of the day when we are fatigued as much.

 

  • Have different nets with different types of bowling (new ball, middle, and death). This way both batters and bowlers get to develop plans for particular types of bowling.

 

  • Implement distractions in between balls to take players away from their routines and help them practice with switching off from other distractions and focus on executing the skill.

 

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4.Competitive Elements

The hardest thing possible out of everything I think is to create that competitive environment that happens in the heat of the battle.

 

As previously mentioned splitting bowling contests into 6 balls per bowler, or even 2 bowlers bowling 6 balls each and then swapping can be a way to bring out some more competition.

 

Rather than just going through the motions of batting to anyone, you are locked into a contest, and make it all the more realistic giving you time between balls to let certain thoughts/emotions creep in.

 

A perfect time to train your between ball routine, and develop ways that help you switch on and off in between balls.

 

Perhaps even setting some competition or rules in place. If the bowler gets out during their stint the bowling group wins, alternatively if the batting team doesn’t lose a wicket they win.

 

Turn the session into a competition of two groups at training.

 

Perhaps it’s even just an onus on the playing group directed by coaching staff to show a bit of aggression and competition during the session.

 

 

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We’ve spoken about how there is very little transference of how we train to how we play, bowling is one of the major ones.

 

Sometimes we bowl with 4 or 5 bowlers in one net, bowling once every 2 or so minutes for an extended period of time.

 

Not really much going on with developing plans, dealing with pressure, or an emphasis on how we train ourselves to build an over.

 

This is a 6 step guide on how to ensure that what you are doing at training can help influence your performance and consistency during game day.

 

  1. Give yourself a target

It may be bowling at a target on off stump, or causing the batsmen to only play the ball on the front foot.

 

Too many times I see bowlers just ambling in and bowling, no real emphasis on executing a particular delivery.

 

Advice: Every ball name the ball you are going to bowl before you start to run in and bowl. See if you can execute what you are wanting. Having a conscious target in mind (it may even be a physical one, hoop on net, target on stumps, bowlers shoe etc) you are more likely to execute or at least have a great chance to execute.

 

(Click above to download your free Fast Bowling Technique Checklist)

 

  1. Work Your Routine In

A big part in cricket is the ability to control your thoughts, feelings and emotions.

 

Use your time between balls to work on your between ball routine to ensure that your mind is clear of all negative thoughts and distractions.

 

Having a clear routine can help you with executing your skill and be consistent no matter the situation of the game.

 

  1. Train All Types Of Conditions

New ball, bowling in the power play, bowling with an old red ball, bowling in the middle overs of a one day game, or bowling at the death.

 

It’s vital that you train and bowl to mimic all types of conditions you are going to come up against that weekend.

 

No use bowling with a brand new hard ball, if you are bowling in the middle overs of a 1 day game.

 

Your lengths will be different depending on the stage of the game you bowl in and also your fields. Get used to adapting to these at training.

 

(Click Above to download your free Fast Bowling Technique Checklist)

 

 

  1. Work With Teammates To Develop Plans

A critical component in developing your knowledge of the game and exploring your bowling plans.

 

It’s a great time to work together as a group with your fellow bowling partners.

 

Develop plans to batsmen in the nets. Speak about how you are going to get them out, what are their weaknesses and look to create a plan on how to bowl to them.

 

Another great component of this is you actually get to learn and understand how your team mates bowl.

 

This is golden for when you are in a game, it’s critical that bowling groups work together and create an environment where they are “hunting in packs”.

 

Doing this in training makes it more natural in a game and also just makes you aware of it.

 

(Click above to download your free Fast Bowling Technique Checklist)

 

  1. Set Fields

It may seem very simple and easy, but setting fields during your training session will help you maintain that match like focus.

 

It also just helps you get into the groove of actually thinking about the sort of deliveries you want to bowl.

 

Lengths, lines and plans change depending on the field and it’s a good way to learn about how all this works in an environment where it doesn’t have so much riding on each mistake or ball.

 

You may want to use markers for fielders, and set these up in the nets.

 

We colour code these in our sessions, one colour for outfielders and another set of colours for fielders inside the ring.

 

  1. Training Specificity

Try to make your bowling training at some stage as game like as possible.

 

The challenge can be time and facility size, but where you can mimic the settings of bowling numerous balls back to back.

 

Bowl in pairs, with you bowling 6 and your partner bowling 6.

 

The non-bowler becomes umpire to judge no balls/wides etc and you actually get to train bowling in sets.

 

The time and balls that the batter receives shouldn’t differ too much, if anything it will be far greater quality as it gives them a chance to simulate facing real life situations and not having to swap between spinners, fast bowlers, medium pacers etc each ball.

 

Another aspect of training specificity is to try and mimic bowling at different stages of the game.

 

Try splitting your bowling spell into two, come out and field for a period of time and then come back and try to execute bowling with an old ball or at the death of a one day game.

 

Along with this is trying to train bowling under fatigue and executing these skills to mimic bowing your 3rd or 4th spell later in the afternoon.

 

Too many times we practice within our comfort zone and with a new ball or with fresh legs.

 

Your decision making, lengths, pace accuracy all become hindered as you bowl with older balls or when fatigued and it’s a skill that needs to be developed at training.

(Click above to download your free Fast Bowling Technique Checklist)

 

 

 

 

 

 

Author

Joel Hamilton

(Co owner and Coach)

First of all, let’s establish what a drill is and why they’re an important part of your practice…

*Note* If you’ve read our batting drills blog you can skip the first two sections

WHAT IS A DRILL?

A drill is is a means of teaching or training through repeated exercise or repetition of an act.

A drill allows you to highlight a particular skill, decision, movement or mindset and perfect it by doing it over and over again in a controlled environment that gives you measurable feedback.

Among the many practice drills there can be productive repetition or unproductive, even harmful repetition.

Your ability to select the best drills to match your practice goals often determines the success or failure of your practice sessions.

THE VALUE OF DRILLS

Muscle memory is a critical part of achieving any sort of athletic success.

Throwing a ball, bowling it, hitting it, catching it and running properly are all skills that require freedom of movement. To perform these skills successfully, you must be able to react without having to carefully tell each muscle group what to do.

Muscle memory is the result of teaching the muscles how to perform a specific movement or skill and repeating that activity, through the use of controlled drills, until it can be done freely without methodical thought and your reactions become automatic.

Now that you’ve got a basic understanding of what drills are, why they’re such a valuable part of your training and how important choosing the right drills is…

Let’s have a look at 3 great drills you can use to improve 3 completely different areas of your batting.

At the ACI, we like to categorise our bowling drills into 5 different categories…

Bowling Prehab Drills
Remedial Drills
Execution Drills
Training Challenges
Swing Drills

In this article we’re going to introduce you to a Prehab Drill, Execution Drill and a Swing Drill.

DRILL 1: Prehab Drill - Med Ball Slams

Purpose

Med Ball slams have now become a staple part of any elite teams training program. They’re great to use in preseason as a progressive exercise that help strengthen your core and stabilising muscles and therefore reduce your risk of injury. They’re also great in season to use before training or a game as part of your warm up routine.

Equipment

You’ll need a medicine ball (weight will depend on your age/strength, see below for quick guide) and it’s also best performed with a partner.

10-12: 1kg
12-14: 2kg
14-17: 3kg
17+: 3-4kg

How To

This particular drill is performed as a routine or series of progressions.

Note for all slams: Whenever I talk about throwing the ball into the ground, it’s important to use your torso and core to generate the power, not just your arms. Try to keep your arms straight and not generate all the power using your arms.

1. Warm Up Med Ball Slam

Stand shoulder width apart holding the med ball above your head with straight arm. Twisting your torso, throw the ball into the ground on your left side, catch the ball on the bounce and repeat on the right side. Move from side to side for 30-60 seconds.

2. Double Leg Med Ball Slam

Stand shoulder width apart with you hands above your head. This time have your partner stand about 1m in front of you with the med ball. Have your partner throw the ball at your hands (which are stretched above your head). The ball should be still on the way up and with a bit of force behind it when it hits your hands. The aim here is for you to have to activate your muscles to stop the ball.

Once you’ve caught the ball, stopped it, balanced and activated your core, throw it into the ground in between you and your partner, trying to bounce the ball to them.

Repeat x 6

3. Single Leg Med Ball Slam - Back Leg

This time you’re going to repeat #2 but with only your back foot on the ground.

It’s important that in the single leg slams you align your foot the same as you land when you’re bowling, so for me it’s about 45% and also keep your other foot off the ground the whole time, even after you’ve thrown the ball. Hop around if you need to when you catch and throw the ball. Always make sure your balanced before throwing. This is all a part of what helps strengthen your stabilising muscles.

4. Single Leg Med Ball Slam - Front Foot

Repeat number 3 but with your front foot only on the ground.

DRILL 2: Execution Drill - The Yorker

Purpose

Execution drills work by taking away other distractions and allowing you to focus on one thing, executing that particular skill.

In this case it’s the yorker and different variations of the yorker.

Equipment

You’ll just need an empty net, stumps, ball and 3 targets (I like to use a shoe)

How To

Set up 3 targets just in front of the popping crease, around where you’d bowl a yorker. 1 cone outside off for a right hander, 1 cone outside off for a left hander and I like to use a shoe for the straight one to simulate a batsman's feet.

Remember: It’s important to practice bowling to left and right handers in all execution drills.

Bowl sets of 6 and see how many you can get to hit the target or get close. Make sure you call which one you’re going for before every ball, otherwise it doesn’t count.

It’s a good drill to do with a partner or group to create a bit of competition.

DRILL 3: Swing Drill - Swing Around The Stump

Purpose

This drill works by giving you a measurable target and result of whether you’re swinging the ball. It helps you understand where you need to start the ball to get the ball in a good area when it’s swinging.

Equipment

You’ll just need an empty net, stumps, single stump, new ball (or ball that swings).

How To

Set up the single stump about 5-6m in front of the stumps.

Note: Below set up instructions are for right hand bowler.

For Out Swinger: Set up the single stump on about 5th-6th stump line.
For In Swinger: Set up the single stump on about 4th-off stump line.

Your goal is to swing the ball around the stump.

If you’re bowling out swing you’ll be trying to pass the right side of the stump and hit or just miss off stump.

If you’re bowling in swing you’ll be trying to pass the left side of the stump and hit off stump.

For more on swing bowling visit our Swing Bowling Tips Article

If you would like our free fast bowling technique checklist, click the image below to download.

Author: Nick Fitzpatrick - Australian Cricket Institute Coach

Right before every big test series, the hottest topic at post training chats and dinner table discussion seems to be debate about who will and won't (or who should and shouldn't) play in the opening test.

Especially when embarking on a series such as India where different conditions can be cause for changes, even if the side was successful in it's last series as Australia was....

So a day out from the series opener against India, we thought it would be a good idea to spark some debate (orrrr is it..? ) and put down our Test 11 and why we'd select them!

Here goes nothing...we'd love to hear your opinion!

AUSTRALIAN CRICKET INSTITUTE'S INDIAN TEST 11

David Warner - No brainer really.. Warner will be vital to our batting line up which boasts some relatively new faces to the subcontinent. Need a big series for him for us to compete.

Matthew Renshaw - Big tall leftie has been topic of discussion for the lead up in the series.. Will he play? Won't he? We back the selector's to keep him in the side after almost becoming the second youngest player in history to score a double century. Be interesting to see if the sweep shot that he and Hayden have spoken about will come out to play. Big test.

Shaun Marsh- Great lead up form in the trial game and knows the conditions really well. Has great experience playing in India and has had good success over here at test and IPL level. After scoring runs in Australias last sub continent series, he looks set to play.

Steve Smith - No Brainer again, the leader of the pack. Good trial form also and will look to assert his dominance on the spinning wickets. A key player for Australia.

Peter Handscomb - Probably one of our best players of spin. Becoming a lock in the middle order after his great start to his test career. Will look to add grit and fight in the middle order when the ball is older and spinning/reversing. Has a simple game plan but his ability to stick to it and his mental toughness I think will keep him in the contest.

Mitch Marsh- Good performances in the trial with bat and ball. Will give relief to the quicks and hopefully chip in with some handy reverse swing. Needs to fire with the bat though.

Matthew Wade - Good batting performance in the trial, only keeper in the touring party apart from part timer Handscomb. Will look for some big batting performances to help out the top order. Crucial role with the gloves up and back to the stumps.

Mitchell Starc -LOCK. The spearhead, will be dangerous with pace and reverse swing with old ball. Hopefully his performances in Sri Lanka can continue on in India.

Josh Hazlewood - LOCK. Our other mainstay in the attack. Well rested and ready to go.

Nathan Lyon- The greatest spinner of all time for Australia...will come into his element here with turning wickets. Will be interesting to see how the big guns in India handle him, we think they'll be going really hard at him from the word go. Our success I think will be determined by Lyon and Starc's performances with the ball and how the others support them.

Mitchell Swepson - The third Mitch in the side! Might be a little left field, but I think the wrist spin offers something different to the finger spin of Lyon and also other's in waiting (O'Keefe and Agar). Right behind the young fella and hopefully if given the opportunity will relish it.

So there it is.. It will be interesting to see who get's the nod in the end. We'll be barracking for all who get selected none the less.

Will be interesting to see how we hold up against some of the best batsmen and spinners in the world in their own backyard.

Cheers!

Author: Joel Hamilton - ACI Coach