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.
Milind Soman on food, exercise, and more: "I eat about 3 kilos of fruits and do 60 push-ups in a minute."
Milind Soman aces a handstand with ease and sets fitness goals!
You can begin in one of two ways.
Are gym-goers returning to the gym?
The significance of running.
Goals is Aashka Goradia's variant of Sirsasana.
Aashka Goradia's "airwalk" is more inspiring than the moonwalk. Take a look at it here.
Teenage years are more crucial in terms of both physical and mental development. The fitness habits a teenager develops are likely to last a lifetime. Recent studies have shown that exercise can be beneficial to a teen's overall health while enhancing a positive body image.
How can I burn my extra calories and lose my weight quickly? How can I enhance my body strength and stamina faster? What should I do to get the most out of my exercise and workouts? What should I eat before and after my work out? Basically, these are some universal questions, which are being asked to the doctors, fitness trainers and dieticians by every fitness freak.
Sport Training Programs - Whether its learning sport-specific lifts in the weight room, developing proper fundamentals in a sport on the turf field or having a nutritional consultation to discuss proper performance nutrition for student athletes, the Arena Club can provide it all at one location.
Skateboarding is one such sport that can be played both inside and outside but now day’s special parks are built especially for the teenagers who wish for the all-consuming adrenaline rush. Here are some Health Benefits of Skateboarding.
visit at https://bit.ly/2lj9vvk
Plyometrics is a type of exercise training that uses speed and force of different movements to build muscle power. ... Plyometrics can include different types of exercises, like pushups, throwing, running, jumping, and kicking. Athletes often use plyometrics as part of their training, but anyone can do these workouts.
Exercise 3 Minutes a day, Solve Back Pain & Live 7 Years Longer Kusal Goonewardena
Kusal Goonewardena covers why we get pain, how to improve posture, the recipe for correct exercise levels, using tech to track your fitness (and health) and many more tid-bits on living a healthy active lifestyle. And Yes he covers how 3 minutes of exercise per day could help you live 7 years longer.
Sports Injury Prevention Hygiene and Nutrition in athlete Follball players I Dr.RAJAT JANGIR JAIPUR
#aclsurgeryjaipur #aclsurgeryhindia #aclsurgerytaekwondo
Acl reconstruction in jaipur | Acl reconstruction in taekwondo | Acl injury in football player surgery | Acl reconstruction surgery in football | acl surgery | Acl surgery ke baad physiotherapy | Acl surgery in jaipur | acl surgery recovery | Best acl surgeon in jaipur | Best ligament doctor in hindi | Best acl surgeon in india | Meniscus repair surgery in jaipur | Sports injury doctor | Acl injury in football players | Acl injury in taekwondo | acl tear | Best knee surgeon in jaipur
#allinsideacl #internalbrace #drrajatjangir #bestaclsurgeon #aclexpert #bestkneesurgeon
To Know more about ACL Injury, Click the links below:
1. ACL surgery 7 different Techniques we do at our center - "Not single technique best for all"
https://youtu.be/oWkIr8IXvr8
2. Everything about ACL Injury tear surgery in Hindi I
https://youtu.be/bqpjkAkwZ14
3. Best Screw for ACL tear surgery in Hindi
https://youtu.be/1LGpU1NHiIs
4. ACL Injury Tear Surgery Recovery : All your questions & queries solved by Dr.Rajat Jangir
https://youtu.be/SIAPWiMbOqs
5. Partial ACL Tear Surgery or not ! ACL आधा टूटा हो तो क्या करें ?
https://youtu.be/NEJRPKskJTI
6. 5 Symptoms of ACL Injury tear इंजरी के पांच लक्षण ?
https://youtu.be/EXpgy19Jxzw
7. PRP injection therapy in Partial ACL TEARs
https://youtu.be/qyG1EYgS87E
Dr.RAJAT JANGIR(Asso Prof.)
Senior Consultant Arthroscopy and Joint Replacement
(Specialist in Shoulder Knee Hip Surgery)
Ligament and Joints Clinic
67/34 Mansarovar Jaipur
Whatsapp: shorturl.at/gnAEP
Appointment: +91 8104855900
Email: ligamentsurgeon@gmail.com
Google Page: https://g.page/KNEE-Shoulder-SURGERY?...
Facebook: https://www.facebook.com/Ligamentandj...
* Vast experience and specialisation in the field of Arthroscopy and sports surgery.
* M.S. orthopaedics from BJ Medical College, Civil hospital, Ahmedabad
* Fellowship in Arthroscopy and Sports injury with Prof Joon Ho Wang at Samsung Medical Center, South Korea
* Diploma in Sports Medicine from InternationaI Olympic Committee
* Invited as Athlete Medical Doctor at Rio Olympic 2016
* Done Rajasthan's first "All Inside Physeal Preserving ACL reconstruction" in 13 year old Athlete
Dr.Rajat is rated as one of the best orthopedic surgeon with with excellence in Knee Shoulder Arthroscopy surgeries as replacements'
Milind Soman on food, exercise, and more: "I eat about 3 kilos of fruits and do 60 push-ups in a minute."
Milind Soman aces a handstand with ease and sets fitness goals!
You can begin in one of two ways.
Are gym-goers returning to the gym?
The significance of running.
Goals is Aashka Goradia's variant of Sirsasana.
Aashka Goradia's "airwalk" is more inspiring than the moonwalk. Take a look at it here.
Teenage years are more crucial in terms of both physical and mental development. The fitness habits a teenager develops are likely to last a lifetime. Recent studies have shown that exercise can be beneficial to a teen's overall health while enhancing a positive body image.
How can I burn my extra calories and lose my weight quickly? How can I enhance my body strength and stamina faster? What should I do to get the most out of my exercise and workouts? What should I eat before and after my work out? Basically, these are some universal questions, which are being asked to the doctors, fitness trainers and dieticians by every fitness freak.
Sport Training Programs - Whether its learning sport-specific lifts in the weight room, developing proper fundamentals in a sport on the turf field or having a nutritional consultation to discuss proper performance nutrition for student athletes, the Arena Club can provide it all at one location.
Skateboarding is one such sport that can be played both inside and outside but now day’s special parks are built especially for the teenagers who wish for the all-consuming adrenaline rush. Here are some Health Benefits of Skateboarding.
visit at https://bit.ly/2lj9vvk
Plyometrics is a type of exercise training that uses speed and force of different movements to build muscle power. ... Plyometrics can include different types of exercises, like pushups, throwing, running, jumping, and kicking. Athletes often use plyometrics as part of their training, but anyone can do these workouts.
Exercise 3 Minutes a day, Solve Back Pain & Live 7 Years Longer Kusal Goonewardena
Kusal Goonewardena covers why we get pain, how to improve posture, the recipe for correct exercise levels, using tech to track your fitness (and health) and many more tid-bits on living a healthy active lifestyle. And Yes he covers how 3 minutes of exercise per day could help you live 7 years longer.
Sports Injury Prevention Hygiene and Nutrition in athlete Follball players I Dr.RAJAT JANGIR JAIPUR
#aclsurgeryjaipur #aclsurgeryhindia #aclsurgerytaekwondo
Acl reconstruction in jaipur | Acl reconstruction in taekwondo | Acl injury in football player surgery | Acl reconstruction surgery in football | acl surgery | Acl surgery ke baad physiotherapy | Acl surgery in jaipur | acl surgery recovery | Best acl surgeon in jaipur | Best ligament doctor in hindi | Best acl surgeon in india | Meniscus repair surgery in jaipur | Sports injury doctor | Acl injury in football players | Acl injury in taekwondo | acl tear | Best knee surgeon in jaipur
#allinsideacl #internalbrace #drrajatjangir #bestaclsurgeon #aclexpert #bestkneesurgeon
To Know more about ACL Injury, Click the links below:
1. ACL surgery 7 different Techniques we do at our center - "Not single technique best for all"
https://youtu.be/oWkIr8IXvr8
2. Everything about ACL Injury tear surgery in Hindi I
https://youtu.be/bqpjkAkwZ14
3. Best Screw for ACL tear surgery in Hindi
https://youtu.be/1LGpU1NHiIs
4. ACL Injury Tear Surgery Recovery : All your questions & queries solved by Dr.Rajat Jangir
https://youtu.be/SIAPWiMbOqs
5. Partial ACL Tear Surgery or not ! ACL आधा टूटा हो तो क्या करें ?
https://youtu.be/NEJRPKskJTI
6. 5 Symptoms of ACL Injury tear इंजरी के पांच लक्षण ?
https://youtu.be/EXpgy19Jxzw
7. PRP injection therapy in Partial ACL TEARs
https://youtu.be/qyG1EYgS87E
Dr.RAJAT JANGIR(Asso Prof.)
Senior Consultant Arthroscopy and Joint Replacement
(Specialist in Shoulder Knee Hip Surgery)
Ligament and Joints Clinic
67/34 Mansarovar Jaipur
Whatsapp: shorturl.at/gnAEP
Appointment: +91 8104855900
Email: ligamentsurgeon@gmail.com
Google Page: https://g.page/KNEE-Shoulder-SURGERY?...
Facebook: https://www.facebook.com/Ligamentandj...
* Vast experience and specialisation in the field of Arthroscopy and sports surgery.
* M.S. orthopaedics from BJ Medical College, Civil hospital, Ahmedabad
* Fellowship in Arthroscopy and Sports injury with Prof Joon Ho Wang at Samsung Medical Center, South Korea
* Diploma in Sports Medicine from InternationaI Olympic Committee
* Invited as Athlete Medical Doctor at Rio Olympic 2016
* Done Rajasthan's first "All Inside Physeal Preserving ACL reconstruction" in 13 year old Athlete
Dr.Rajat is rated as one of the best orthopedic surgeon with with excellence in Knee Shoulder Arthroscopy surgeries as replacements'
Whether you’re a complete beginner or seasoned professional, training by yourself or as part of a team, the Human Performance Unit can provide you with the sports science testing and coaching to meet your needs.
Based at the University of Essex, we offer support to a wide range of individuals, having worked with triathletes, cyclists and runners, professional football teams, swimming clubs as well as other sports. The extensive expertise within the HPU team means we can cater for all your sports science needs and help you achieve peak performance.
Cyclist's and runners can benefit from personalized coaching, performance monitoring, and testing. Additional services include Retul bike fitting, body composition assessments, sports psychology and nutrition consultations.
6 Steps For Preventing Back Pain and Improving Your Health at University Kusal Goonewardena
University students can suffer from back pain, headaches and neck pain. Caused by inactivity and stress these can compound to cause bigger health issues. Kusal Goonewardena covers 6 things you can do to take control of your body, to decrease pain and enjoy being a better student.
Kusal Goonewardena is an elite athlete sports physiotherapist, head of sports medicine at Elite Akademy Sports Med - the official providers for the Melbourne University Sport.
Leadership Workshop - 6 Steps for Healthy Living, Team Building & MindfulnessKusal Goonewardena
Presented by Kusal Goonewardena
APA Titled Sports Physiotherapist
Kusal covers the steps to healthy living - understanding pain, posture - the best life hack, the recipe for healthy activity.
In team building he covers the 15 minute daily huddle (staff engagement), meeting openers (sensing staff mood), monthly goals (achieving personal and team success by pushing outside the comfort zone) - No rocket science here - just simple strategies that can add impact through accountability and teamwork.
Finally he covers modern day mindfulness - principles learnt from elite athletes that can help us be and perform better.
6 Steps for Preventing Back Pain and Promote Healthy Living in the Office| Ne...Kusal Goonewardena
Presented by Kusal Goonewardena, APA Sports Physiotherapist.
Kusal outlines 6 steps to prevent back pain in the office for staff at Netball Victoria.
Combining physiotherapy and tech he shows how people can see results in as little as 21 days.
Javier Llanes is both an award-winning tennis player and tennis pro. Javier developed and fine tuned the 360 Athlete Protocol based upon countless hours of experience in producing superior athletes.
Firstly, it depends on what "being fit" means to you. For example for some being fit can be gaining muscle, for others running a marathon, for others be great at the sport they practice. The dictionary says that fitness means the condition of being physically fit and healthy.
A good read for health conscious people to know how they can maintain weight, keep a calorie watch, lose extra kilos and enjoy a healthy, happy, fit and perfect lifestyle at any age.
Elite Touch Football - Decrease Injury and Increase Performance (A Sports Phy...Kusal Goonewardena
Presented by Elite Athlete Sports Physiotherapist - Kusal Goonewardena, APA Titled Sports Physiotherapist.
With over 15,000 treatment sessions in sports alone Kusal Gooonewardena shares the latest clinical findings on improving performance, perfecting biomechanics, decreasing injury rates and helping elite touch footballersperform at their peak.
In this presentaiton Kusal shares:
1. The types of injuries that are prevalent in elite touch football
2. Why these injuries occur
3. How to prevent these injuries and
In this presentation Kusal shares:
4. How a touch footy players can prepare for a tour/season
5. Elite Akademy Sports Physiotherapy's unique assessment process.
6. How Elite Akademy Sports Medicine is helping to identify these injuries earlier and therefore getting these athletes back faster, fitter and stronger.
Hope you enjoy!
For more information goto www.EliteAkademy.com
There are many training programs and multiple methods to promote body conditioning. This program is designed to obtain specific athletic goals and aspirations. These include biking, contact sports, running, swimming and different aerobic activities and exercises. Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and hard work.
This Ebook will help you to come back in figure.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Austria Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Croatia vs Italy Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Slovenia Vs Denmark Tickets on our website at discounted prices.
Results for LtCol Thomas Jasper, Marine, for the 2010 Marine Corps Marathon held October 31, 2010, marking the 35th annual marathon known as "The People's Marathon."
An impressive finishing time of 3:46:39, placing 324th in the Male division ages 40-44.
Turkey vs Georgia Tickets: Turkey's Road to Glory and Building Momentum for U...Eticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
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Turkey's Euro 2024 Squad Overview and Transfer Speculation.docxEuro Cup 2024 Tickets
Vincenzo Montella has announced a preliminary 35-man squad for Turkey ahead of the UEFA Euro 2024, which includes three Serie A players, Hakan Calhanoglu, Kenan Yildiz, and Zeki Celik
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Mock 2024 NHL Draft Experts Divided after Celebrini, Levshunov, Silayev go in...Ice Brek
After the NHL Draft Lottery on Monday, Adam Kimelman, NHL.com’s deputy managing editor,
and Mike G., senior draft writer, Morreale make their predictions for how the first 16 selections
of the 2024 Upper Deck NHL Draft could turn out.
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Spain vs Italy Spain at Euro Cup 2024 Group, Fixtures, Players to Watch and M...Eticketing.co
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Denmark vs England England Euro Cup squad guide Fixtures, predictions and bes...Eticketing.co
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Belgium vs Slovakia Belgium announce provisional squad for Euro Cup 2024 Thib...Eticketing.co
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Akshay Ram on Adobe's Creative Strategy and Execution, the Present and Future...Neil Horowitz
On episode 271 of the Digital and Social Media Sports Podcast, Neil chatted with Akshay Ram, Product Manager for Adobe, who also has a lot of knowledge and insight into sports creative.
What follows is a collection of snippets from the podcast. To hear the full interview and more, check out the podcast on all podcast platforms and at www.dsmsports.net
Spain vs Croatia Date, venue and match preview ahead of Euro Cup clash as Mod...Eticketing.co
We offer Euro Cup Tickets to admirers who can get Spain vs Croatia Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Spain vs Croatia Date, venue and match preview ahead of Euro Cup clash as Mod...
The First Westerner to Impact on Sports Performance and Lifestyle in Pakistan
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.
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
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…
49. REFERENCES
Affirm Your Life, (2016) Lifestyle Change. [image] [Accessed on 29 November 2016]
http://affirmyourlife.blogspot.com/2009/07/change-affirmations.html
American College of Sports Medicine (2014) ACSM's Resources for the Health Fitness Specialist. Indianapolis, IN: Lippincott Williams &
Wilkins.
Barnett, A. (2006) 'Using Recovery Modalities between Training Sessions in Elite Athletes.' Sports Medicine, 36(9) pp. 781-796
Brougham, H. (2016) New Life. [image] [Accessed on 29 November 2016] http://helenbrougham.com.au/you-are-not-behind-you-
are-hiding-out/
Cismaru, J. (2012) Chicken meatballs. [image] [Accessed on 30 November 2016] http://www.jocooks.com/main-courses/poultry-main-
courses/slimmed-down-spaghetti-chicken-meatballs/
Expertleisure, (2016) Fitness testing. [image] [Accessed on 28 November 2016] http://www.expertleisure.ie/gym-equipment/fitness-
testing/images/fitness-testing-package.jpg
Fanpop, (2016) Rainbow. [image] [Accessed on 30 November 2016]
http://www.fanpop.com/clubs/colors/images/27178579/title/rainbow-background-photo
Forbes, (2016) Cryotherapy. [image] [Accessed on 28 November 2016] http://blogs-
images.forbes.com/jimdobson/files/2015/10/small-1940x1082.jpg
Greenfield, B. (2014) Kettlebell. [image] [Accessed on 29 November 2016] http://www.quickanddirtytips.com/health-
fitness/exercise/how-to-biohack-fat-loss-with-a-kettlebell
Jeffreys, I. and Moody, J. (2016) Strength and conditioning for sports performance. 1st ed. Oxon: Routledge, p. 568
Laceys, (2016) Recovery shake. [image] [Accessed on 28 November 2016] http://laceys.net.au/wp-
content/uploads/2014/05/high_protein_peanut_butter_banana_shake-152648.jpg
Liquid Oxygen, (2016) You. [image] [Accessed on 29 November 2016]
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National Strength and Conditioning Association (2016) Essentials of strength training and conditioning. 4th ed. Champaign, IL: Human
Kinetics.
National Academy of Sports Medicine (2008) NASM Essentials of Personal Fitness Training. 3th ed. Philadelphia, PA: Lippincott
Williams & Wilkins.
Numberonefitness, (2016) Swiss ball. [image] [Accessed on 30 November 2016] https://www.no1fitness.co.nz/accessories/swiss-
balls/swiss-ball-65cm-00411?nav=5831
50. REFERENCES
Park, S., Yi, C., Shin, J. and Ryu, Y. (2015) 'Effects of external focus of attention on balance: a short review.' J Phys Ther Sci,
27(12) pp. 3929-3931.
Power Systems, (2016) Sled. [image] [Accessed on 30 November 2016] http://www.power-systems.com/p-3924-monster-
sled.aspx
Professionalsoccercoaching, (2016) Yo-Yo Intermittent Recovery Test. [image] [Accessed on 27 November 2016]
http://www.professionalsoccercoaching.com/images/drills/yoyoint.jpg
PTGear, (2016) Agility Test. [image] [Accessed on 27 November 2016] http://www.ptgear.co.uk/wp-
content/uploads/2011/09/T-test-fitness-testing-300x278.jpg
PTGear, (2016) Bleep test. [image] [Accessed on 28 November 2016] http://www.ptgear.co.uk/wp-
content/uploads/2011/08/Bleep-test-image.jpg
Pulse Fitness, (2016) Battle ropes. [image] [Accessed on 30 November 2016] http://www.pulsefitness.com/products/functional-
training/accessories/battle-ropes/
RigsFitness, (2016) Strength facility. [image] [Accessed on 30 November 2016] http://www.rigsfitness.co.uk/functional-fitness-
training-moseley-birmingham/strength-and-conditioning-gym-moseley-birmingham/
Spinemuscle, (2016) Intra-abdominal pressure. [image] [Accessed on 28 November 2016]
http://spinemuscle.ca/static/media/uploads/blog/.thumbnails/breath-control-revised
Tesco, (2016) Salmon. [image] [Accessed on 30 November 2016] https://realfood.tesco.com/recipes/salmon-nioise-with-sun-
dried-tomato-dressing.html
Tetreau, W. (n.d.) Food pyramid. [image] [Accessed on 30 November 2016] http://lerablog.org/health/eat-healthy-foods-and-
meals-for-better-health/
University of Toledo, (2016) Suspension training. [image] [Accessed on 30 November 2016]
http://www.utoledo.edu/studentaffairs/rec/fitnesswellness/TRX_Suspension_Training.html
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Voisin, S. (2011) Soup. [image] [Accessed on 30 November 2016] http://blog.fatfreevegan.com/2011/10/eat-the-rainbow-
black-bean-soup.html
Weinberg, R. S. and Gould, D. (2011) Foundations Of Sport And Exercise Psychology. 5th ed. Champaign, IL: Human Kinetics.