TrainersEye · Session of the Day · Cricket · #117

Cricket Fielding & Throwing — First Step, Dive & Arm Armor

360° first-step explosiveness, pickup-to-release ballistics, eccentric cuff deceleration · Stage · In-Season / Multi-Day Format Sharpener

Target ≈ 50 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · lumbo-pelvic & cuff prep · 6-8 min

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1	Thread the Needlehips fire, shoulders lag — feel the separation coil	8 + 8
2	A-March — high knee, dorsiflexedsteady breathing rhythm	2 × 10
3	Rear Delt Flythe arm you decelerate is the arm you keep — slow eccentrics	2 × 12

Phase 2 · Crease Agility & Deceleration8-10 min · full recovery · react to the call, brake in two steps

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1	Lateral Shufflefront knee braces, never buckles — absorb through the chain	3 × 10 s
2	Agility Ladder — Quick Feethips hinge to the ball, eyes level through release	3 × 10 s
3	Drop Stepfront knee braces, never buckles — absorb through the chain	4 × 3/side

Progression: Multi-day rule: strength holds spells together — 2 crisp heavy sets, never to failure. Bowlers: no heavy hinge within 48 h of a spell; keep cuff and trunk work daily and light.

Phase 3 · Rotational Ballistics10-12 min · 100% intent per throw · both sides · rest 45-60 s

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1	Landmine Rotationhips hinge to the ball, eyes level through release	3 × 4/side
2	Overhead Throwhips fire, shoulders lag — feel the separation coil	3 × 4
3	Ball Slamthe arm you decelerate is the arm you keep — slow eccentrics	3 × 4

Phase 4 · Match Strength & Structural Armor15-18 min · unilateral bias · trunk armor supersets · rest 90 s

Time__ : __

1	Bulgarian Split Squatfront knee braces, never buckles — absorb through the chain	3 × 6/side	kg
2	Nordic Curlleave reps in the tank — spells are won fresh	3 × 6	kg
3	Suitcase Carryside wall stays tall — zero lateral collapse	3 × 30 s/side	kg
4	Side Plankside wall stays tall — zero lateral collapse	2 × 8/side

Progression: Multi-day rule: strength holds spells together — 2 crisp heavy sets, never to failure. Bowlers: no heavy hinge within 48 h of a spell; keep cuff and trunk work daily and light.

Phase 5 · Spinal Decompression & Vagal Reset4-6 min · hanging traction, hip flexor/QL release, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Doorway Pec Stretchsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Protect the lumbar spine and bowling shoulder — trunk armor weekly, film the front-foot plant, stop at any back twinge. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.