Dynamic warm-up and throwing build-up

Setup

1. Mark lanes about 15 m long with cones, one lane per small group, and a throwing area beside them.
2. In hot weather: sunscreen, hats and water first, and use shade for breaks.

How it runs

1. Movement (about 8 minutes): jog the lane and back, then skips, high knees, heel flicks, side shuffles each way, carioca, walking lunges with a twist, leg swings front-to-back and side-to-side, and arm circles.
2. Finish the movement part with three build-up runs down the lane: about half pace, three-quarter pace, then close to full pace.
3. Throwing (about 7 minutes): pairs start about 10 m apart with underarm throws, then easy overarm throws to the partner's chest.
4. Every few throws the catcher takes a few steps back. Build up to longer, flatter throws, using a crow hop at the longest distance.
5. Finish with five catches each at the chest and five above the head, then go into the session.

Coaching points

• Start slowly: each movement should be a little faster or bigger than the one before.
• Stay tall and light on the feet in the drills; quality over speed.
• Never throw hard with a cold arm. Distance goes up only when the throws are comfortable.
• Throw to the partner's chest, never at the head; call the partner's name before each throw.
• Fingers up for balls above the chest, fingers down for balls below it.
• Bowlers add a few run-throughs and practice deliveries at the end, building up within their association's guidelines.

Common mistakes

• Rushing straight into long throws and full sprints.
• Static stretching held for a long time before sprinting; keep the warm-up moving.
• Lanes too close together, so groups run into each other.
• Pairs throwing across each other's lines.