Kelvin is a club cricket all rounder. Like many other players he is motivated to take his game to the next level.

He sent me an email to ask my advice:

I'm 17 years old and 6'4. I'm considered an all-rounder and have played in the top Malaysian League. However, I still want to improvemy game as I know there are many things I can do better.

So you are convinced SAQ is an essential part for your cricket training. But you havent bought the book yet.

Bob Willis is a great believer in long slow running to get fit for cricket.

Bob may have been a great bowler, and he sure knows more about the game than I ever will.

He doesnt know fitness for toffee though.

Cricket is a game based on explosive speed, quick feet and fast sprints not long, knee crushing endurance tests. Thats according to Alan Pearson the sports science mastermind behind the SAQ for Cricket book.

Fred Flintoff hooking a fast bowler into the stand, Adam Gilchrist taking a diving leg side catch or Steve Harmison exploding into his action.

All examples of the need for explosive power as a cricketer.

While much of this is natural talent, you can dramatically improve your power through training. Particularly pre-season.

Improving your cricket can be a daunting prospect. Where do you start? Whats most important? Will you have the time?

These are the kind of questions I ask myself just as much as a club cricket wicketkeeper/batsman.

As a result, I thought it would be interesting to keep you up to date with my own current cricket programme. Hopefully you will feel inspired by my trials and tribulations.

Remember though, that training to improve your cricket is very personal and very specific. What works (or fails) for me may be different for you.

Update: This article is now out of date and has been superceded by the following information:

This workout is part of the Strength-speed workout for cricket. To see the full details click here.

Resisted Buggy Runs

• Put on a Power Speed Resistor.
• Run with your training buddy running behind providing resistance. Accelerate for 10 yards then decelerate for 10 yards.
• Complete 1 set of 6 runs. Take 30 seconds rest between runs then rest for 3 minutes. Repeat with partners swapped around.

Fitness in cricket is vital to improve performance.

Part of your pre-season training should be dedicated to developing your 'strength-speed'.

Strength-speed is defined by your ability to move heavier objects quickly under sport conditions (such as rugby tackling). Its a move from pure strength towards pure power.

Have you ever pledged to improve your cricket fitness by doing more running? If you are like me you have often failed to keep it up.

The good news is that there is a way to go running without the disadvantages.

On the surface things are straightforward: The longer you run the fitter you are. But fitness is rarely that simple.

This is a great drill for working every fielding skill for the whole team. It covers underarm throwing, overarm throwing, catching, backing up and shying at the stumps.

You can use it as a skills drill or, with several balls, a skills conditioning drill:

1. The coach (wk) starts the game by rolling the ball to position 1