Effects of Plyometric Exercises in Female Fast Bowlers

". The session will last for 60 minutes and 3 times per week. 5 minutes warm up with dynamic stretching and 5 minutes cool down period with static stretching and 1-minute rest period is there between each exercise and each repetition and 3-5 minute for each set (total 3 sets).~Following Plyometrics would be performed.~1. Plyo Pushup.~2. Chest Pass.~3. Overhead Throw.~4. Squat jump.~5. Plyo Step-up.~6. Cone jumps.~7. Med Ball drop.~8. Kneeling Squat jump.~9. Lateral jump over hurdle.~10. Overhead throw.~11. Under hand throws.~12. Dynamic Rotational Chest pass.~13. Overhead throw with step. Vertical jump test for lower extremity strength, 3-Hop test for lower extremity power and Star excursion balance test for dynamic balanceis performed at the start of exercise protocol and in the end i.e. Pre and post test."

"The session will last for 60 minutes and 3 times per week. Following exercises would be performed.~* Push ups.~* Sit ups.~* Lunges~* 500 m running.~* Squats Vertical jump test for lower extremity strength, 3-Hop test for lower extremity power and Star excursion balance test for dynamic balanceis performed at the start of exercise protocol and in the end i.e. Pre and post test."