This article is part of the miCricketCoach 2009 Case Study. To stay up to date with their progress get the free newsletter.

Things are going well for Geraint and Naz, the miCricketCoach case studies. We have started to make a few changes to both training and nutrition for the better.

Here are the current plans for both of them.

miCricketCoach has not seen either of the players in action 'live' yet. Video of both players batting should be forthcoming so we can spot any technical issues.

Geraint has posted a picture of himself doing an excellent batting tee drill on his training log. Clearly this is limited on what can be seen technically but I have noticed a couple of points as shown in the pictures below:

It's quite hard to see but there are white lines illustrating the errors that both lead to a much smaller hitting area and could upset his timing.

To correct this I have suggested to Geraint that he moves the cone further away from his foot forcing him to lean his head much further forward in the shot (much more than he would in a match). This exaggeration drill will make it much easier to then go back to 'normal' in a match, keeping his head a little in front of his foot and his back leg straight.

Geraint and Naz are now both on cricket specific training plans. Naz has a greater workload as he is out of season. The aim for Geraint is to get into good habits and make small improvements in key areas while maintaining match fitness.

You can read Geraints plan on his training log.

Naz is working on a 3 day a week plan with the option of a 4th day. I have split the workouts into upper, lower and full body days. The 4th day is a 'movement prep' day that involves a lot of mobility and injury prevention work.

The focus of both plans is to make improvements in specific strength and power while building up resistance to injury.

The feedback Naz has given me is good. He has a very busy lifestyle and can't always do a full workout. However, even on days like this he gets to the gym and does a cut down version. This shows he is highly motivated. He has pointed out he is worried he may 'burn out' as his life is so hectic. I have asked him to monitor his fatigue levels and decide whether to take a day off here or there to compensate. He can still stretch and stay active on an 'off' day though.

Both men have come up with a set of nutrition rules they have promised to monitor and follow 90% of the time. They will track these rules each day and report back on how their compliance was.

Naz is promising to eat out less, eat healthy snacks (we have defined exactly what that is), eat more fish, drink more water and drink less coffee/alcohol.

Geraint is taking a more 'precision nutrition' approach by eating more protein and vegetables. He is also getting more omega 3 fats.

The next update will let you know how they have got on with these rules.

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