Presenting David Wigley’s latest exercise designed to get you performing like the pros.

Fitness

In cricket, there is often very little need to run further than 30 metres, and on the occasions you actually cover this distance you generally have plenty of time to recover. The most common distance to run is the length of the wicket, even if you are a bowler because your run-up will largely correspond to this distance.

A very simple but effective running drill, which should be done with about five players, is running combinations of ones, twos, threes, and fours. Although it is very rare that we actually run a four, this drill, like all fitness drills, is about pushing yourself out of your comfort zone to ensure that the norm is executed more easily.

The bat felt it had to intervene when the staring contest between the batsman and the ball turned nasty

Each player should run their stints alone, with your recovery period being the time whilst the rest of the group runs theirs. Once they have completed their exercises, it is your turn again.

The first six running stints simulate running a single, whilst the second set of six should simulate a quickly run two. After that, the exercise should switch to four stints of running three, and then finally four stints of running four. Although the distance increases each time, so does the recovery time, as each player takes longer to complete his or her stint. This is a maximal exercise, so each run should be completed at 80-100 per cent speed. You should be pretty out of breath by the end…

Attention in this drill should be paid to how you turn and to keeping you running technique strong. A good running technique will allow for a more efficient run, therefore allowing you to be able to run for longer. It will also increase your speed.

Good luck!