A general insight into the physical, psychological and social development of a professional Pakistani cricket team to recruit the first Westerner to head up the health, fitness and wellbeing of 25 sports athletes. Improvement of knowledge and education in Pakistan, a developing country whose underlining love and passion is cricket.

1. THE FIRST WESTERNER TO IMPACT ON SPORTS
PERFORMANCE AND LIFESTYLE IN PAKISTAN
Improvement of knowledge and education
in Pakistan, a developing country whose
underlining love and passion is cricket…

2. SUI SOUTHERN GAS COMPANY LTD
FIRST CLASS SEASON
QUAID-E-AZAM TROPHY
2016/2017
PREVENTION – PERFORMANCE – RECOVERY
ENERGY – PASSION – FOCUS
BY RICHARD STONIER & MATTHEW TOWLSON

3. "Having trained with Richard for many years, I knew that the team at SSGC was in for a life-changing
experience by being coached by the first Westerner to work for an elite level Pakistani cricket side.
Richard has given me constant positive feedback of the impact he is having on the team and how the
players are successfully adapting to their new training regimen. An absolute pleasure and privilege to
have been a part of this fulfilling experience in providing the team with a scientific basis and contribute to
their athletic development." Matthew Towlson, Strength and Conditioning Consultant

4. “INDIVIDUAL COMMITMENT TO A GROUP EFFORT…THAT IS WHAT MAKES A TEAM
WORK. TALENT WINS GAMES BUT TEAM WORK AND INTELLIGENCE WIN TROPHIES.
TEAMWORK IS THE ABILITY TO WORK TOGETHER TOWARDS A COMMON VISION.
ALONE WE CAN DO SO LITTLE…TOGETHER WE CAN DO SO MUCH”

5. ACKNOWLEDGEMENTS
SSGC Team Management
• Saeed Asif (Manager)
• Atiq-Uz-Zaman (Head Coach)
• Wajid Ali (Player Coach)
• Muhammed Asim (Performance Analyst & Photographer)
• Richard Stonier (Head of Fitness)
• Amir Ahmed (Physio)
• Ijez Ahmed (Masseuse)
SSGC Supporting Staff
• Fahim Ahmed
• Mohammed Zaffer
• Yousaf Feroz Gill (Photographer)
• Matthew Towlson (Strength & Conditioning Consultant)
• Paul Beswick (Definition Nutrition)
Shoaib Malik (Club Captain)
Fawad Alam (Captain) Muhammed Irfan
Umir Amin (Vice-Captain) Nasir Malik
Zain Abbas Safia Ghori
Awais Zia Muzammil Nizam
Asif Zaker Saif Badar
Adil Amin Rajesh Ramesh
Saifullah Bangash Usama Basharat
Aamir Yamen Chand Shah
Zia Ul Haq SSGC Players on International Duty;
Ahmed Jamaal Mohammed Amir
Adnan Ghaus Sohail Khan
Zafar Gohar Babar Azam
Maqbool Ahmed
Ali Asad

6. TEAM WORK & MOTIVATION
Prevention – To condition the body into the most optimum state to
reduce the risk of injury and negate the effects of injury.
Performance – To individualise and tailor each training programme to
develop specific fitness components that will optimise overall sporting
performance over a particular period of time.
Recovery – To optimally facilitate the adaptations from training
through appropriate rest, adequate nutrition and recovery modalities.

7. TEAM SSGC
Energy – The amount of effort and team work
that we produce to remain in control of what we
are trying to achieve every day pre-
/during/post-competition.
Passion – Desire for success in both training and
competition will lead to individual and team
success.
Focus – To be in total control and concentrating
every day on the aim to be more well-rounded
athletes not only on but off the cricket field. Role
models to each other, our peers and family.

8. TEAM WORK & TOGETHERNESS IS ESSENTIAL FOR
SUCCESS AND IMPROVING PERFORMANCE…
LEARNING THE BASICS…
Learning the basics during training is
essential to performance on a match day.
WORKING AS SMALL
TEAMS…
We rely on our team mates during
competition; working together brings us
united as one competitive team.
APPLYING OUR SKILLS TO
PERFORMANCE…
On a match day, we become focused and all
our skills are put into practice every time we
walk onto the field of play, always
maintaining 100% focus on the task in hand.

9. A PLAYER’S TRAINING AND DEVELOPMENT
During pre-season, we must be totally focused on what we are
trying to achieve to bring the most out of every player before
competition begins. As professional sports athletes, we need to
look at every aspect of our performance, break it down and be
honest with ourselves. How can we improve?
This is down to you and to make your own changes in life to make
you a more rounded athlete.
- We are what we eat..
- We are how we train..
- We are in our efforts..
Preparation is vital every time we wake up in the morning, making
sure we our primed for anything that may or may not happen
each day.
Life throws a lot of unexplained and unexpected changes
everyday so be prepared…
“WE DON’T TRY, WE DO”

10. PLAYERS’ APPROACH TO HEALTH & FITNESS TO
IMPROVE INDIVIUAL PERORMANCE
70% MENTAL APPROACH
Exercise is the most effective way to improve your mental health but it’s how
you adapt to daily routines that educates you mentally.
- Envision your routines daily.
- If the mind does not want to go through hard/heavy workouts the body
will not either.
- You need to have motivation in order to generate the intensity required to
spark development.
- Look at inspirational people, your idols and look at what they do to find
your own inner self-belief.
- Example: Shoiab Malik fields for 85 overs in one day but still finds time
to train in the evening for 20-30 minutes. The next day, he performed
because he was mentally prepared himself.
30% PHYSICAL APPROACH
Physical approach to exercise is for injury prevention and gains in personal
development.
- Plan your workouts weekly and understand your routines.
- Use measurements, pictures and videos by keeping personal diaries of
all your workouts.
- Remember this is your routine to suit you and you only.
- Development is essential to reduce risk of excessive muscle fatigue,
tiredness and injury.
- Strength gains in specific areas of your body will reduce the load and
impact certain susceptible areas might be taking.
- Example: Increase in leg power will reduce injury risk to the knees and
lower back.
- Example: Development of core/lower back musculature will improve
posture and training techniques allowing movements to become easier.

11. PRE-SEASON TRAINING MAKES
YOU THE COMPLETE PLAYER
Positive impacts of pre-season training:
- Analysing your current fitness levels and mental readiness to compete.
- Starting 4-6 weeks prior to competition gives you an advantage over
your rivalling teams.
- Strength & conditioning programme can be tailored, adapted and
developed each week.
- Recovery work allows muscles to adapt to a new training regime.
- Gives you a 15% increase in mind set from Day 1 which will increase
daily with new techniques, posture correction and recovery processes.
- The body will have more time to accustom to new training regimes.
(Workouts changing daily to keep the body guessing)
Mentally you are committed to change = Positive Mind-Set

12. EDUCATING, COACHING & LEARNING NEW TECHNIQUES
WILL PROVIDE YOU WITH KNOWLEDGE TO MAKE THE
NEW YOU
DO YOU WANT TO BE THIS
PERSON? WHAT ORDER IS YOUR LIFE?
Affirm Your Life (2016)
Liquid Oxygen (2016)

13. WHICH ROAD WILL YOU TAKE
UNDER YOUR NEW DIRECTION???
As players, we go through many changes in life that influence which choices we
make but, as individuals, we can alter our very own route.
- Injury can be a huge set back but only if we allow it to.
- Friends’ & Family routines are separate to ours so do not fall into bad habits
and be a follower…become a leader.
- Every day is a different day and we all experience good and bad times; let
more good days outweigh the negative days
- The new road to success will continue with you for life as long as you are
equipped to change and not afraid to sacrifice along the way..
“LIFESTYLE CHANGE TAKES TIME AND WE WILL MAKE MISTAKES BUT IF WE
LEARN FROM THEM, NOTHING CAN STOP YOU CONQUERING YOUR
GOALS”
Brougham (2016)

14. POSITIVE THINKING TOWARDS
TRAINING & DEVELOPMENT
- MIND SET & APPROACH TO TRAINING AND DEVELOPMENT
- POSITIVE ATTITUDE & COMMITMENT
- SELF-BELIEF & PROFESSIONALISM
- ENERGETIC & ENTHUSIASM
- POWERFUL & STRONG
- INNER- BELIEF & SELF –CONTROL
- EFFICIENCY
- COMMITMENT
- FOCUS & HONESTY
- TEAM WORK & RESPONSIBILITY OF YOUR OWN ACTIONS

15. RECOVERY IS ESSENTIAL FOR PREPARATION &
PERFORMANCE DAILY & WEEKLY…
PNF STRETCHING
PNF stretching, or proprioceptive neuromuscular
facilitation stretching, is a set of stretching
techniques commonly used in a clinical
environment to enhance both active and passive
range of motion in order to improve motor
performance and aid recovery.
ICE OR COOL BATH
The icy water causes blood vessels to tighten and
drain the blood out of your legs which will feel numb
after 6-10 minutes. So, when you get out of the bath,
your legs will fill up with ‘new’ blood that stimulates
your muscles with oxygen, facilitating cellular function.
At the same time, the more blood coming into your
legs will have to leave as well, aiding in the removal
of waste products such as lactic acid caused by
exercise.
MEDICAL
Hijama is the name in Arab traditional medicine for
wet cupping, where blood is drawn by vacuum from
small skin incision for therapeutic purposes. Hijama is
performed by Muslims as it is for of medicine
specifically mentioned and encouraged by the
prophet Muhammed (PBUH)

16. Quality recovery
Rest
Active recovery
Pilates/yoga
20 min moderate cardio (i.e.
bike, treadmill)
Swimming
Outdoor
walk
Other
recovery
modalities
Immediate
post-
workout
snack
Nutrition
2 hours’ post-workout
meal Balanced diet
8 hours’ sleep min.
Relax
Stretching
Cool down
post-exercise
Alternating hot-cold
treatment
Cryotherapy
Massage
TrainingFluid
replenishment
Note – all mentioned recovery modalities lack substantial
scientific evidence and require further investigation
(Barnett, 2012)
Stress from training
dependent on
stage in season
Forbes (2016)
Laceys (2016)

17. YOUR MAIN COMPONENTS OF
FITNESS AS A PROFESSIONAL
ATHLETE WITHIN CRICKET
- Endurance- Spending 150 overs in the field over 2 days, delaying the onset of fatigue
and recovering more efficiently than your opponents.
- Stamina- An athlete able to exert themselves and remain active for a long period of time
with the ability to resist, withstand and recover from a bowling spell of 4-6 overs at 90-
100%.
- Core- Improves body posture, reduces risk of injury, improves lower back and breathing
techniques to engage all abdominal muscles.
- Stability- Increases balance, hand-to-eye coordination and motor skills.
- Flexibility- Increases your body's range of motion at the joints during static and dynamic
movements.
- Agility- Wicketkeepers’ quick feet on a sharp turn and change of pace when fielding.
- Speed- Velocity of movement either exerting maximum speed, elastic strength or speed
endurance - turning quick singles into 2s making you more efficient.
- Power- Increasing power in your legs and arms will increase velocity and distance in
hitting. Specific training / repetitive movements can improve your overall ability to
perform during a game situation.

18. SPECIFIC FITNESS TESTING
Why test?
• Assess athletic talent
• Identify strengths and areas for improvement
• Goal setting
• Evaluate progress every 4-6 weeks
PTGear (2016)
Expertleisure (2016)

19. AEROBIC CAPACITY
Aerobic capacity – to reduce the effects of fatigue during long periods of play and from day to day in multi-day
matches. Fitter players will cope with the heat stress of playing all day in the sun.
Tests include the 12-minute Cooper run, multi-stage fitness test (bleep test), 2 km run and the Yo-Yo Intermittent
Recovery test.
Professionalsoccercoaching (2016)

20. MAXIMAL MUSCULAR POWER AND STRENGTH
Maximal muscular power – to be able to perform feats of
high-velocity muscular strength, i.e. to be able to move
laterally, jump or dive explosively to catch the ball as a
wicketkeeper.
Tests include the countermovement or squat jump.
Maximal muscular strength – as strength is a determinant of
power, measuring the maximal amount of force exerted by a
muscle (group) at low velocity is essential.
Tests include the 1 Repetition Maximum (1 RM) test, i.e. back
squat.

21. SPEED AND AGILITY
Agility – to be able to change direction sharply at
high speed.
Tests include the T-test and Pro-Agility test.
Speed – to be able to cover a distance in the
shortest time possible, i.e. in fielding, maximal speeds
in the range of 8.5 -10 m.s-1 (Jeffreys and Moody,
2016).
Tests include straight line sprint tests, i.e. 10-20
metres.
PTGear (2016)

22. “
”
CHAMPIONS TRAIN, LOSERS COMPLAIN…
I HATED EVERY MINUTE OF TRAINING BUT I SAID
DON’T QUIT, SUFFER NOW AND LIVE THE REST OF
YOUR LIFE LIKE A CHAMPION…..
MUHAMMED ALI
• “Train your mind to see the good in every situation”
• “PAIN is just weakness leaving the body”
• “SWEAT is FAT crying”
• “Work Hard, Play Hard”
“ It’s the days when the body aches, the desire is low, you feel tired and you feel weak….Those are the
days when CHAMPIONS train…”
Richard Stonier, 2016

23. SUPPLEMENTS ARE ESSENTIAL TO AID REPAIR AND RECOVERY
FROM DAILY WORKOUT ROUTINES
Lean Mass Recovery Protein- specifically designed to support the growth of lean muscle tissue without the fat gain associated with typical proteins and bulking
phase. The products provide you with al the vital nutrients you need to enhance recovery.
Suitable for:
• Anyone who would like to gain quality muscle mass while limiting fat gain.
• Anyone who would like to increase strength whilst achieving their body composition goals.
• Athletes looking to improve their physique in the off season.

24. IT’S ALL ABOUT MODERATION AND BALANCE
WHEN CHOOSING OUR FOODS…
7.00am - Half/Pint of water before consuming food facilitates digestion and immune system
(helps prevent illness).
7.30am
- X 2 Poached egg on single round of wholemeal bread
- Blended mixed fruits with protein/crushed ice/semi-skimmed milk
- Mixed fruits with Greek yogurt
10.00am
- Protein Supplementation
- Mixed Fruits
- Greek Yogurt
1.00pm
- Chicken/Lamb brown rice with mixed vegetables
- Tuna Pasta
- Boiled Eggs/Selected white meats with vegetables
- Sweet Potatoes or Jacket Potatoes with Cottage cheese/Beans/Tuna
- Fish with rice
Continued…
Tetreau (n.d.)

25. WHEN SELECTING YOUR FOODS, PICK ALL THE BRIGHT COLOURFUL
FRUITS & VEGETABLES…
4.00pm
– Protein Supplementation
- Fruits
- Mixed Nuts
- Greek yogurt
6-7pm
- Chicken/Turkey/Lamb (Lean White Meats)
- Vegetables
- Chicken and brown rice with mild sources
- Boiled Eggs
- Oats, Honey, Protein, Banana
- Fish (Tuna, Salmon, Mackerel, Sardines) with Rice/Chilli
- Rice and Chilli
- Sweet Potatoes or Jacket Potatoes with Beans/Tuna/Cottage Cheese
- Peanut Butter on wholemeal bread with sliced banana
Green Tea x 2 per day will help digestion and metabolism.
Fanpop (2016)

26. WORKING OUT YOUR DAILY CALORIE CONSUMPTION
How many Calories should I be consuming?
• Use ONE simple formula (Harris-Benedict) that uses the factors of height, weight, age and sex to determine basal
metabolic rate (BMR).
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)
Once you know your BMR, you can calculate your total daily energy expenditure (TDEE) by multiplying your BMR by
your activity multiplier from the chart below:
Activity multiplier
• Sedentary BMR x 1.2 (little or no exercise, desk job)
• Lightly active BMR x 1.375 (light exercise/sports 1-3 days/week)
• Mod. Active BMR x 1.55 (moderate exercise/sports 3-5 days per week)
• Very. Active BMR x 1.725 (hard exercise/sports 6-7 days/week)
• Extra Active BMR x 1.9 (hard daily exercise/sports and physical job)

27. Example:
Your BMR is 1339 kcals/day.
Your activity level is moderately active (work out 3-4 times per week).
Your activity factor is 1.55
Your TDEE = 1.55 x 1339 = 2075 kcals/day
What if I want to lose weight (body fat)?
The American College of Sports Medicine (2014) suggest a weight loss of 1 Ib per week, ideally from body fat. This can be achieved
through an energy deficit of 250-500 kcals/day depending how fast you want to lose weight. Simply subtract this from your TDEE.
Warning: Research indicates that if the energy deficit is too great then body fat is more likely to return, possibly to an even greater
level.
What if I want to gain weight (muscle mass)?
If you want to make gains in muscle mass, then the opposite applies. Simply add 250-500 kcals to your TDEE depending how fast you
want to gain weight.
What if I want to keep my weight the same but lower my body fat and increase my lean muscle?
Simply meet your TDEE with adaptations in the type, duration, frequency and intensity of your exercise.
Remember that inter-individual differences need to be considered. Everyone is different and responds to changes in nutrition
and exercise in their own unique way. Speak with your trainer about your goal setting.

28. HEALTHY RECIPE IDEAS
Sardine omelette with sardines and hummus
3 hard-boiled eggs, whites only
1 egg yolk
1 tin of sardines
2 pieces of wholemeal toast
1 tbsp. hummus
Fresh fruit
Black bean chicken stir fry
1 cup of black bean soup
4 oz. Deli-style chicken breast, sliced
1/3 avocado
1 cup of wholegrain noodles
½ yellow pepper, sliced
½ red pepper, sliced
½ onion, sliced
Van der Meer (2014) Voisin (2011)

29. HEALTHY RECIPE IDEAS
Salmon salad
3 oz. Salmon
2 tsp. olive oil in salad
2 cups mixed salad greens
1 cup green beans, steamed
4 small boiled potatoes
Handful of black olives
½ avocado
1 boiled egg sliced
Fresh lemon, salt, pepper to taste
Turkey meatballs
5 oz. lean ground turkey
1 egg white
2 Tbsp. seasoned breadcrumbs
1 cup whole grain spaghetti
½ cup tomato sauce
1 cup green beans, steamed
Cismaru (2012) Tesco (2016)

30. TRAINING MODES AND EQUIPMENT TO AID
CONDITIONING OF ATHLETES
BODYWEIGHT MOVEMENTS
Bodyweight exercises, or calisthenics, are strength
exercises that do not require free weights or machines
as the individual's own weight provides resistance
against gravity. Bodyweight exercises can increase a
range of bio-motor abilities including strength, power,
endurance, speed, flexibility, coordination and
balance.
Bodyweight training has grown in popularity for both
recreational and professional athletes, with a range
of sports disciplines implementing it as part of their
fitness regimen .
SUSPENSION TRAINING
The area of suspension training is a form of resistance
training that includes bodyweight exercises in which a
variety of multi-planar, compound exercise
movements can be performed.
These are performed with the goal of enhancing
strength, balance, flexibility, and joint stability
simultaneously. Suspension training develops physical
strength while performing functional, static and
dynamic exercises.
STRENGTH TRAINING
Strength training is a type of physical exercise
specialising in the use of resistance to induce muscular
contraction which builds the strength, anaerobic
endurance and size of skeletal muscles.
When properly performed, strength training can
induce significant functional benefits and improvement
in overall health and well-being, including increased
bone, muscle, tendon and ligament strength, improved
joint function and reduced potential for injury.
University of Toledo (2016) RigsFitness (2016)

31. SCIENCE BEHIND TRAINING
PLYOMETRICS
Jump training or Plyo are exercises that exert
maximum force in short spaces of time with the goal
of increasing power and speed.
Lateral jump hops develop both power and balance
aiding performance efficacy.
POWER IN SPORT
Power comes naturally, influenced by genetics, but
you can train for it also. Techniques like Plyometrics.
Athletes are expected to apply the greatest amount
of their maximal strength in a short period of time.
CORE STABILITY
Core stability relates to your abdominal area, pelvis,
lower back and your diaphragm. Main muscles
activated are your transverse abdominals,
internal/external obliques, quadratis lumborum, and
diaphragm.
The diaphragm plays a huge role in your mechanics
of breathing and posture especially in relation to the
spine. The core is the centre of mass of the body and
is associated with static strength.

32. Alternative
exercise
modes
Resistance
bands/chains
Kettlebells
Medicine
ball
Swiss ballTyres
Sleds
Heavy
ropes
Pulse Fitness (2016)
Power Systems (2016) Numberonefitness (2016)
Greenfield (2014)

33. FUNCTIONAL TRAINING IN
PAKISTAN MAKING EVERYDAY
TASKS EASIER
All players over a 12-week period are looking leaner,
stronger and fitter and adapting more efficiently to daily
activities, making them a more rounded athlete. It is easy
to forget that athletes are still human beings and live
everyday lives albeit with a few changes such as
additional support. Functional training allows everyday
movements to become a lot easier with less stress on the
body.
Functional training targets your muscles to work together,
priming them for daily tasks by simulating movement
patterns you might do at home, at work or during sport,
i.e. twisting, bending… While activating both lower and
upper body musculature simultaneously, functional training
also emphasises core stability.
By training your muscles to work the way they do in
everyday tasks, you prepare your body to perform
optimally in a variety of common scenarios. Functional
training is essential for cricket players and will benefit as
part of a comprehensive programme for all athletes to
improve balance, agility and muscular strength, thus
quality of life and reduce the risk of injury.
Any person, any
body shape will
benefit from
adaptations of
specific Functional
Training

34. SPECIFIC TRAINING PROGRAMME DESIGN
Training routines should be specific for you and your goals
should always try keep the body and mind guessing. There
are many different training routines that you can attempt
each time you train whether it be at home, at the gym or
outside. Creativity and spontaneity will help you achieve your
goals quicker as long you are disciplined with routines and
always work at 100% of your ability every session. If you
prepare well for training 90-120mins pre-workout then you
should be performing the movements at 75-85% of maximum
effort.
 Anaerobic training programme design
• Manipulate sets, reps and rest periods to suit the aim of the session
(strength, power, hypertrophy, endurance)
• Power – Applying the greatest maximal strength in the shortest period
of time, i.e. jumping as far as you can.
• Strength - Hypertrophy Training High Sets with Low Repetitions
 Aerobic training programme design
• Intervals- Training and Low to High intensity training exercise with rest
periods i.e 30 second sprint with 1 minute recovery
• Fartlek- Blending your training with continuous training i.e going on a
long run intermixed with periods of slow running.
• Pace/tempo - intensity equal to or slightly higher than race
competition intensity.
• High Intensity Interval Training (HIIT)
• Long slow distance training.
 Cross training – combining aerobic endurance training with anaerobic training
has been suggested to facilitate performance as recovery relies primarily on
aerobic mechanisms (NSCA, 2016).

35. KEEP YOUR MIND AND BODY GUESSING WITH
DIFFERENT PROGRESSIVE THEMED WORKOUTS.
• Tabata- 20
seconds hard
10 seconds
rest for 4-6
minutes of
one exercise
i.e Press up
High Reps
15-20
30 Secs
Active with
30 Secs Rest
30 Secs
45 Secs
60 Secs
300 workout
of 30 reps
per exercise
20 Secs
Active 10
Secs Rest
Circuit
Training 20-
30 stations
Eccentric
negatives
Plank 1-2-
3 minutes
Speed
agility
quickness
training
Structural
exercises
(spine-
loading)
Drop Sets
Split
muscle
group
routines
Pyramid
Training
Pull and
Push
training
Compound
multi-joint
exercises

36. TRAINING PRINCIPLES OF AN ATHLETE
PROGRESSION
Time-phased training cycles and goals
(weekly, monthly, annually) used to create
a personalised training programme to
improve both physical and mental fitness,
skills and performance.
For all athletes to improve their fitness
levels, they must continually alter physical
demands to reach the optimum level of
overload to suit their individual
adaptation to training (NASM, 2008).
ADAPTATION
The process of the body getting
accustomed to a particular exercise or
training program or movement through
repeated exposure.
Specific training is part of the adaptation
process where the body will adapt to the
stress of exercise with an increase in
fitness.
We should always consider that an
excessive amount and/or magnitude of
stress/trauma may lead to potential de-
conditioning.
OVERLOAD
A gradual increase in stress placed upon
the body during exercise training. It was
developed by Thomas De Lorme, M.D.
while he rehabilitated soldiers after
World War II.
Overload in strength training is defined as
a greater than normal stress/load on the
body that is required for training
adaptation to take place. Once the body
has adapted, then a different overload is
required to continue the change over time.
Example: Increase in weight, reps, sets
and altering the movements.

37. WHY WARM UP?
A pre-exercise routine (warm up) is essential because:
• Physical and mental preparation
• Injury prevention
• Physiological benefits on performance
 Increased blood flow
 Improved strength and power
 Improved reaction time
The structure (RAMP) needs to be specific to the
activity:
• Raise – general 5+ min of slow activity, i.e. gentle
jog
• Activate & Mobilise – stretch, i.e. dynamic
stretches/mobility
• Potentiation – sport-specific activities increasing in
intensity
Link to warm up demonstration:
https://web.facebook.com/richard.stonier/videos/vb.513429
767/10155517061159768/?type=3&theater

38. PRE-HAB WORK BEFORE OR DURING COMPETITION
SPECIFIC ACTIVATION
Activating major muscle groups before
activity can enhance both muscle
performance and muscle memory.
TRAINING DRILLS
Rehearsal and priming of specific movement
patterns can increase confidence mentally
and create positive mood state. Focusing on
areas for improvement as well as our
strengths will develop overall performance.
REHABILITATION WORK
Developing strength with slow controlled
movements will reduce trauma across the
joints.

39. MUSCLE ACTIVATION DURING PERFORMANCE
The abdominal cavity kept under pressure by tensing the
deep abdominal muscles and diaphragm aids in
supporting the vertebral column during exercise. This
support may significantly reduce the risk of injury to the
vertebral disks as well as maintain a strong posture.
With practice, one can build up abdominal pressure
without building up chest pressure by consciously keeping
the airway open (NSCA, 2016).
This imaginary ‘abdominal bracing’ reduces the forces
required by the spinal muscles to perform an exercise,
thus improving balance, stability and control of dynamic
movement essential for performance. Spinemuscle (2016)

40. ATTENTIONAL FOCUS
Concentration is the ability to maintain focus on relevant
environmental cues. With rapid changes in the
environment, attentional focus must also adapt rapidly
(Weinberg and Gould, 2011).
Being mentally tuned into what the body is doing will
develop the ‘mind-muscle connection’ or proprioception
enabling complex co-ordinated movements while
maintaining control of the body in space (Park et al.,
2015), i.e. making a challenging dive to catch the ball.
Therefore, although exercise may seem predominantly
physical, training the mind during exercise as well as the
body will enhance performance. Furthermore, it will help
prevent injury as most injuries occur due to a lapse in
concentration.

41. WHY COOL DOWN?
A cool down is essential because:
• Improved flexibility
• Removal of waste products
• Decreased muscle soreness
• Avoids dizziness and possible fainting
• Emotional balance after exercise-induced stress
(NASM, 2008).
A cool down should incorporate a stretching element,
i.e. PNF or static stretching.

42. GET INSPIRED TODAY…
November 8th 2016 will be remembered for not only a win for SSGC but for the
grit, determination and powerful mindset by Tariq Haroon.
Why you might ask?
On day 4 of a 4-day game, 39 year-old Tariq was up against it with fatigue,
fever, cold and his body was giving up.
On the morning we needed 10 wickets to win the match, Tariq never backed
down or ran away from the challenge to help SSGC become successful that day.
His mentality was 100% focused on the task and his role in the team was vital.
He bowled for over 4 hours, never complaining, never making excuses, no
negativity. He just got on with it which lead eventually to team SSGC completing
a memorable victory over WAPDA league leaders.
The morale of the story… the body was giving up but Tariq's mental ability to
control his actions and emotions and his positive mind set resulted in a
remarkable individual performance that inspired all his team mates that day to
victory.
- Never give up…
- Be the best you can…
- Pain is temporary but talent is permanent… Cont….

43. TRAINING CHANGED MY LIFE…
“Throughout my career, I was listening
that partnerships build an innings, but
quality and excellent training proves
that a match-winning performance also
comes from partnerships like me and
you and the specific training that you
have showed me.”
(Tariq Haroon, 2016)

44. ASIF ZAKIR 200 NOT OUT VS WAPDA
6TH NOVEMBER 2016
(3RD DOUBLE CENTURY OF
HIS CAREER)
“It’s been a pleasure to have you working with us this season and the work
we have done so far has been outstanding. It’s been hard work, enjoyable
and fun together all at the same time. When I have trained with you, I have
never felt fatigue or tired in my body and we have learnt a lot more about
recovery which I would say is brilliant for me and us as a team.
Before I started the season, I felt strong in my body and core. I spend two
weeks with you and feel like Superman; I stay on the pitch for a long time
making centuries and fielding many overs but I don’t feel fatigue or
tiredness in my body that I have done in the past.
I love to keep learning every day from you making my body stronger which
can hopefully one day achieve my dream in representing my country.”
Mentally, Asif’s attitude towards batting has been outstanding and with
correct training, development and education, he is on the right path towards
greatness. A true professional in all aspects of his game where it’s showing
in both his performance on and off the pitch.
2015 season = Innings 16- Runs- 791 Best 115* Average 56.50 Catches 5
2016 season = Innings 10- Runs- 811 Best 200* Average 90.11 Catches13

45. USEFUL LINKS
Power/core compilation
https://www.youtube.com/watch?v=MAgDK3FKJwg
Protein Links - http://www.definitionnutrition.co.uk/
10 dynamic core moves
https://www.youtube.com/watch?v=FBuSKaIye_I
Training routines
https://www.youtube.com/watch?v=egCfJUUGN9s https://www.youtube.com/watch?v=rfhe7eM4OvI
Running technique
https://www.youtube.com/watch?v=165C806AybA

46. RESPECT – “A FEELING OF DEEP ADMIRATION FOR
SOMEONE ELICITED BY THEIR ABILITIES, QUALITIES OR
ACHIEVEMENTS”THE PEOPLE WHO NEVER ASK FOR
ANYTHING IN RETURN BUT YOU
CANNOT SUCCEED WITHOUT THEM AND
SOMETIMES HIDDEN IN THE
BACKGROUND
They want you to attain greatness every
day and will do anything possible to help
you achieve your goals…the faces behind
your success that demand nothing in
return…just that you give 100%.
“PERFECTION IS NOT
ATTAINABLE, BUT IF WE
CHASE PERFECTION WE
CAN CATCH EXCELLENCE”
“A true leader dictates by example
on/off the pitch by his professional
attitude to win and succeed as a unit and
to be admired as your role model.”
AS A TEAM YOU CAN
CONQUER ANYTHING
Every person/player commands respect
and deserves the praise; you compete as
equals.

47. “WINNING IS A HABIT. WATCH YOUR THOUGHTS, THEY BECOME YOUR
BELIEFS, THEY BECOME YOUR WORDS. WATCH YOUR WORDS, THEY BECOME
YOUR ACTION. WATCH YOUR ACTIONS, THEY BECOME YOUR HABITS. WATCH
YOUR HABITS, THEY BECOME YOUR CHARACTER”
VINCE LOMBARDI
Core
Values
Beliefs
Family
Lifestyle
Personal
Pride

48. MY EXPERIENCE IN PAKISTAN
“When a country openly welcomes you, is respectful from day one and makes
you feel at home when you are so far away, It makes my job so much easier.
After 12 weeks of Teaching, Educating and spreading new knowledge across
Pakistan, the rewarding factor is that I can leave knowing each person and
player will become more equipped with a better understanding of the fitness
world and especially fitness within sport.
A nation with so much love for cricket; they deserve international cricket to return
to home grounds one day soon.
They understand that training can be about anything they want it to be if they
are committed to change to help assist the abundance of talent they all possess.
Think of how good you could be with specific training to aid/enhance physically
and mentally.
I admire their strong beliefs that protect both them, family and friends with
patience to see rewards and success.
A huge nation, community coming together as one big family hoping one day
their day will come.”
Inshallah…

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