womens national team program

BANGLADESH WOMENS NATIONAL TEAM CONDITIONNING CAMP AT BKSP FROM


SL
NO 07:00-07:45 08:00-09:40 10:00-10:20 10:30-1:00 1:00-1:45 2:00-4:00 4:20-5:00 6:00-7:00 8:00-9:00
Saturday Breakfast GYM/ testing by
trainer Tea break Net
Practice with
Bating coach Lunch Net
Practice with
Bating coach Flexibility trainer Afternoon tea/meeting Dinner
Sunday Breakfast Lacted session trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Swimming
Dip Water
running
trainer Afternoon tea Dinner
Monday Breakfast GYM trainer Tea break Game séance with
Bating coach Lunch Game séance Flexibility trainer Afternoon tea/meeting Dinner
Tuesday Breakfast Speed session trainer Tea break Net practice with
Bating coach Lunch Skill/ indoor net with
Bating coach Swimming
Dip Water
running trainer
Afternoon tea Dinner
Wednesday Breakfast GYM trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Flexibility trainer Afternoon tea/meeting Dinner
Thursday Breakfast MB Session trainer Tea break Net practice with
Bating coach Lunch Net
Practice with
Bating coach Ice bath trainer Afternoon tea Dinner
Friday Rest Breakfast Rest Rest Lunch Rest Rest Afternoon tea Dinner

 NOTE: This program done by player for the long term conditioning camp. We need to organized many thing like Indoor Net, gym , Swimming pool, Ice and Medicine Ball.






BANGLADESH WOMENS NATIONAL TEAM CONDITIONNING CAMP AT BKSP FROM


SL
NO 07:00-07:45 08:00-09:40 10:00-10:20 10:30-1:00 1:00-1:45 2:00-4:00 4:20-5:00 6:00-7:00 8:00-9:00
Saturday Breakfast GYM/ testing by
trainer Tea break Net
Practice with
Bating coach Lunch Net
Practice with
Bating coach Flexibility trainer Afternoon tea/meeting Dinner
Sunday Breakfast Lacted session trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Swimming
Dip Water
running
trainer Afternoon tea Dinner
Monday Breakfast GYM trainer Tea break Game séance with
Bating coach Lunch Game séance Flexibility trainer Afternoon tea/meeting Dinner
Tuesday Breakfast Speed session trainer Tea break Net practice with
Bating coach Lunch Skill/ indoor net with
Bating coach Swimming
Dip Water
running trainer
Afternoon tea Dinner
Wednesday Breakfast GYM trainer Tea break Skill/ indoor net with
Bating coach Lunch Fielding with
(f. coach) Flexibility trainer Afternoon tea/meeting Dinner
Thursday Breakfast MB Session trainer Tea break Net practice with
Bating coach Lunch Net
Practice with
Bating coach Ice bath trainer Afternoon tea Dinner
Friday Rest Breakfast Rest Rest Lunch Rest Rest Afternoon tea Dinner

 NOTE: This program done by player for the long term conditioning camp. We need to organized many thing like Indoor Net, gym , Swimming pool, Ice and Medicine Ball.






Bangladesh national women’s national team conditioning camp 2010
Players Fitness report
Every exercise before and after result ( 21th TO 26th August 2010)
SL
no Name Weight
Push up
Sit up
30 sec Mb through
3 kg Broad
jump
MB
THROUGH
OVER HEAD 2kg
Back hyper extension 20m
sprint
Dips
plank
1. Salma khatun 45/43.5 15 /20 MAX/35 14 ft 6.4 20 32 2.97 43 Very good
2. Panna ghosh 50/49 Ab /17 MAX/32 15.5 6.6 12 33 3.16 43 Very good
3. Ayesha akter 52/50 11 /28 MAX/32 15 6.2 21.3 27 3.02 44 Very good
4. Shathira jakir jesy 66/65 14 /25 MAX/31 15.5 5.2 22.5 27 3.06 43 Very good
5. Suktara rahman 56/55.5 21 /25 MAX/34 16.5 Sick Sick Sick 2.92 Sick sick
6. Lata mondol 45/43.5 12/sick MAX/30 15 6.2 17.5 27 2.88 40 Very good
7. Farjana haque pinki 47/46 15 /25 MAX/27 15.5 6.3 22 30 2.94 36 Very good
8. Rumana ahmed 57/56.5 15/pain MAX/31 pain 6.7 24 27 3.05 41 Very good
9. Champa chakma 35/35.5 25/30 MAX/23 13.5 6.4 14 35 3.01 45 Very good
10. Tithy rani sarker 41/40 13/21 MAX/38 15.5 7.5 22 41 2.90 38 Very good
11. Jahanara alam 51/50.5 29/33 MAX/36 16 6.9 25.5 33 3.01 44 Very good
12. Shamima akt A A A A A A A A A A
13. Chameli khatun 54/53 10/18 MAX/35 15.5 6.7 20 30 2.88 44 Very good
14. Mina khatun mona 73/71.5 Ab/26 MAX/29 19 6.8 29 30 3.13 40 Very good
15. Sultana ysm boishaki 62/61.5 22/30 MAX/36 15.5 Sick sick Sick 3.09 sick Very good
16. Shohely akter 43/42.5 14/16 MAX/33 15 6.8 22 28 2.80 42 Very good
17. Fatema tuz jahara 56/55 22/25 MAX/35 18.5 6.9 23 42 3.09 40 Very good
18. Ritu moni 49/48 17/23 MAX/35 15.5 6.5 25.5 36 2.95 44 Very good
19. Tajia akter 55/54 29/32 MAX/34 15.5 6.8 25.5 32 2.90 44 Very good
20. Tahin tahera 50/48.5 25/28 MAX/34 16 6.1 19.5 33 3.03 45 Very good
21. Tulika biswas 49/48.5 Ab/SICK MAX/Rest pain Sick Sick sick SICK Sick sick
22. Sharifa khatun 51/50 14/22 MAX/29 18 7 17 30 3.15 40 Very good
23. Dolly rani sharker 48/47.5 Sick/22 MAX/42 15 6.8 17 40 2.95 42 Very good
24. Suborna islam 44/43 20/26 MAX/31 14.5 6.3 24 33 2.91 41 Very good
25. Rita khatun 56/55
Ab/20 MAX/29 16 6.5 18 32 3.05 45 Very good
26. Rojina akter
51/50.5 18/28 MAX/27 17.5 6.9 21 38 3.01 44 Very good
27. Sanjida islam moyna 56/55 25/30 MAX/27 15.5 5.11 21 28 3.06 36 Very good
28 Nipa 56/55.5 Ab/26 MAX/26 16 6.7 23 31 3.28 43 Very good
29. Montha khatun 70/69 7/15 MAX/24 15.5 5.11 21 31 3.22 43 Very good
30. Sharmin akter 50/49 25/28 MAX/26 17 6.11 23 33 3.22 44 Very good
TOTAL TEAM
AVARAGE 51.44 24.57 31.5 15.83 6.70 22.01 32.28 2.91 43.76 Very good
Very good = average 2 min

Note: Total team need to work hard. They need to burn there extra fat. they need to improve there running technique. They have ability to do it.

[The fitness report made by ifti, for the Bangladesh national women’s cricket team]

Meer Iftikhairul Islam
Fitness trainer
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749






BANGLADESH WOMENS SKILL AND CONDITIONING CAMP AT BOGRA 2ND PHASE FROM 07-08-2010 TO 26-08-2010 30 GIRLS SPLIT INTO THREE GROUPS
07-08-2010 REPORT AT NACTOR RESIDENTIAL CAMP IN BOGRA AT 5.OO PM
DATE TIME
8:30 am
to
9:00 am 9:30 am
to
10:00 am 11:00am to
11:20am 10:00am
to
1:30pm 1:30pm
to
2:30pm 3:00pm
to
5:30pm 6:00pm
To
6:20pm 7:30pm
To
8:00pm 9:30pm
To
10:00pm
08.0810 Breakfast fitness snacks skills lunch skill snacks meeting dinner
09.0810 Breakfast fitness snacks Outdoor game lunch Outdoor game snacks meeting dinner
10.0810 Breakfast fitness snacks Outdoor game lunch Indoor game snacks meeting dinner
11.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner

12.0810 Breakfast rest snacks rest lunch rest snacks rest dinner
13.0810 Breakfast fitness snacks Skill indoor lunch Outdoor
fielding snacks meeting dinner
14.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
15.0810 Breakfast rest snacks rest lunch rest snacks rest dinner
16.0810 Breakfast match snacks match lunch match snacks meeting dinner
17.0810 Breakfast match snacks rain lunch Indoor game snacks meeting dinner
18.0810 Breakfast fitness snacks skill lunch Indoor net snacks meeting dinner
19.0810 Breakfast fitness snacks Indoor net lunch skill snacks meeting dinner
20.0810 Breakfast Fitness
Running technique snacks skill lunch Game sense snacks Fitness class dinner
21.0810 Breakfast Fitness
test
snacks Game sense lunch skill sacks meeting dinner
22.0810 Breakfast Fitness
Running technique snacks skill lunch Game sense
indoor snacks meeting dinner
23.0810 Breakfast Fitness
Strength endurance snacks Game sense lunch skill snacks meeting dinner
24.0810 Breakfast Fitness running technique
review snacks skill lunch Game
sense snacks meeting dinner
25.0810 Breakfast Fitness
test snacks lunch snacks Fitness class dinner
26.0810 Breakfast Camp closes
AT 2pm




Special note: we were mostly confined to indoor due to rain and wet out field.

 Dipu Rai Choudhury (Head Coach).
 Shahanwaj Shaheed Shanu (Batting Coach).
 Parvin Nasima Nahar Putul (Assistant Coach).
 Md moslimuddin (Assistant Coach).
 Meer Iftikhairul Islam (Fitness Trainner).
 Pipi (Coordinator).





BANGLADESH NATIONAL WOMEN’S CRICKET TEAM HOME PROGRAMS

SATERDAY GYM OTHERS
SUNDAY SPEED SEASSION OTHERS
MONDAY GYM OTHERS
TUESDAY ENDURENCE TRAINING OTHERS
WEDNESDAY GYM OTHERS
THURSDAY STRANTH ENDURANCE OTHERS
FRIDAY FLEXBILITY/DIP WATER RUN/SWIMS REST











STRANTH TRAINING PROGRAMS
 Program to be performed 3-4 days per week.
 2-3 sets of 15-25 repetition.
 Perform all the exercises in a control fashion with good technique.

Lower body (legs)
Squat:
 Feet shoulder wide apart, toes slightly out.
 Keep your chest up and back straight throughout the squat.
 Weight through the heels.
Lunges:
 Set the abdominals.
 Circle the foot up and over the opposites knees (use your hamstring).
 Lunge forward.
 The front knees must not travel past the toes.
 Push back with effort to the starting point.



Bench step-ups:
 Find a bench approx knee height.
 Step up and step down maintain the good posture.

Note: once you are able to perform 3 sets* 25 reps-then you must add some extra resistance.

[ Hold a big bag of rice or two battle of water ]

Upper body: [shoulder, chest, arms]
Push-ups
 Hand and shoulder width apart
Dips
 Off a bench or chair
Chin-ups
 If it is possible you can use tree

Note : once you are able to perform 3 sets* 25 raps. Push you can make them harder by placing your feet up one bench / chair.
Shoulder stability:
 Arms straight, tamps to the sky.
 Make the letter ‘[ Y ].
 Make the letter [ T ].





Abdominals and lower back

 Bridging : Knees and shoulder apart, before lifting-roll hips under.
 Hands and knees: slowly rise your opposite arms [only to body height ]
 Back hyper: lie down on the bench and your body slowly down and up to level of your hip.










Running program:


Speed session:


Start with active worm-up – running drills


• Marching [walking] running technique*3(20m)
• Marching lunge *3(20m)
• Inklings*3(30m)
• Start over15m*6
• 6 agility runs (20m shuttle)
• 4*40m [100%] -2 minutes recovery
• 6*25m [100%] -2 minutes recovery











Speed endurance :

Pyramid training

• Markers at start, 10, 20, 30, 40, 50 and 60m
• Start, sprint 20m ,walk 40m
• Turn and sprint 30m and walk 30m
• Turn and sprint 40m and walk 20m
• Turn and sprint 50m and walk 10m
• Turn and sprint 60m and turn another 60m back to the start
• Recovery time [90 second]
• Repetition 4 times = 1 one sets
• Recovery between sets 4 minutes

[Total workload [3-4-5 sets]

Speed endurance

50 – 100 -50

• Sets the markers at starts,50m and 100m
• 4*50 [100%] with the 20 second recovery
• 2*100m[100%] with the 40 second recovery
• 4*50 [100%] with the 20 second recovery
• Equals 1 sets
• Recovery between sets 5 minutes

Total workload 3-4 *sets
Core stability / Abs



Supermen Hip-ups 20 (off elbow) 20 (Both leg up &Down)

V-sit( weight above head),Hangs (knees at 90-d) Bum up 10 (of elbows ) 20*2 sets, sit up, both leg movement up to six inches , plank three way.



Note : If you do it properly then you will able to free from the injury and can perform well


Planned by,


Meer Iftikhairul Islam
Fitness trainer
e-mail- ifticricket@yahoo.com
Mob- 01199486751/01720834749





time Saturday Sunday Monday Tuesday Wednesday Thursday Friday
6:30-7:30 Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am Breakfast at 6:45 am
7:30-8:30 GYM-(pen & gym paper) Fielding-throwing &stump hitting GYM-(pen & gym paper) Fielding-throwing &stump hitting GYM-(pen & gym paper) Fielding-throwing &stump hitting Rest
8:40-9:40 Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Rest
9:50-10:50 Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Skill- indoor net Rest
11:00-12:00 lunch Lunch lunch Lunch lunch Lunch Rest
12:00-1:00 Speed session(track)
trainer MB session Speed session(track)
trainer Lacted session
track Speed session(track)
trainer Strength endurance Rest
1:10-2:20 Skill- indoor net MB session Skill- indoor net Lacted session
track Skill- indoor net Dip water running Rest
2:20-3:20 Skill- indoor net Pool(recovery session) Skill- indoor net Pool(recovery session) Skill- indoor net Dip water running Rest
4:00 Afternoon tea Afternoon tea Afternoon tea Afternoon tea Afternoon tea Afternoon tea Rest
7:15 Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Dinner @ 7:15pm Rest
8:30 supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm supper@ 8:30pm Rest

Bangladesh junior national team