scholarship for girls student

Empowering young girls to rise above challenges and aspire to be #1 in what they love.

Most young girls grow up without strong female role models they can see and learn from. The Himalaya 1der woman Project is changing that by connecting young girls with real-life women champions who have broken barriers in sport and beyond.

After an incredible first season with the RCB women’s team inspiring budding cricketers on and off the field, 1der woman returns for Season 2 with a bigger, more inclusive platform designed to reach over 1 lakh girls across schools in India.

Through mentorship, skill-building content, and long-term support, the initiative helps every girl believe, “I can be #1 in my field too.”

Just click here 🔗 click this link full fill✅

🛜Kindly send the completed appreciation certificate to this WhatsApp number: 9344192856.

fitness

Here is a Complete Cricket Fitness Plan including Warm-up → Mobility → Rotation → Gradual Stamina Build-up — designed especially for academy-level players. 

                            COMPLETE CRICKET FITNESS STRUCTURE  

1. WARM-UP (10–15 Minutes) 

 

 Purpose Increase body temperature, activate muscles, prevent injury. 

 ✅ General Warm-Up (5 Minutes) Light Jog – 2 rounds of ground Side Shuffles Backward Running Skipping (without rope) 

 2. Dynamic Stretching (5–7 Minutes) 

✅  Arm circles (forward & backward) Hip rotations Leg swings (front & side) Walking lunges High knees Butt kicks

 

👉 Rule: No static stretching before practice. 🔄

⚽3. MOBILITY & ROTATION TRAINING (10 Minutes) Cricket is a rotational sport (batting, bowling, throwing).

🔹 Shoulder Rotation Resistance band external rotations Arm swings cross-body 

 🔹 Hip Rotation Open & close gate drill Deep squat hold with rotation 

 🔹 Core Rotation Standing medicine ball twist Russian twists Plank with shoulder tap 

 🎯 Focus: Controlled movement, not speed. 

 💪 3. STRENGTH FOUNDATION (20–25 Minutes) 

  

🦵 Lower Body (Power for Bowling & Running) 

             

                                                        Bodyweight Squats      3set×15rep

Walking Lunges           3setx15rep

Step-ups                       3setx15rrep

 Calf Raises                   3setx15rep

 💥 Upper Body (Throwing & Bat Control)

              ✴️Push-ups – 3×15

  Resistance band rows Plank – 45 sec × 3 

 🔥 Core Stability  3 set x15reps   

1.Dead bug exercise 

2.Side plank 

3.Mountain climbers 

🏃 4. GRADUAL STAMINA BUILD-UP (Cardio Progression Plan)

 

 ⚠️ Never start with long-distance heavy running. 

                                      🗓 Week 1–2

 2 rounds light jogging 6 × 20m sprint 30 sec rest between sprints

                                       🗓 Week3–4 

 3 rounds jogging 8 × 30m sprint Shuttle runs (5–10–5 drill) 

                                      🗓 Week 5–6 

  Interval running (1 min fast / 1 min slow × 6 rounds) 10 × 40m sprint Agility ladder drills 🎯 Goal: Match fitness without overtraining. 

⚡ 5. CRICKET-SPECIFIC CONDITIONING

 Running between wickets drill (2s, 3s simulation) Throwing accuracy under fatigue Bowling spell simulation (4 overs with rest control) Fielding dive & recovery drill 

 🧘 6. COOL DOWN 

(Very Important – 8 Minutes) Slow jog → Walk Static stretching (Hamstring, Quadriceps, Shoulder, Back) Deep breathing

📌 WEEKLY STRUCTURE (Academy Model)

Monday	Strength + Skills
Tuesday	Stamina + Fielding
Wednesday	Rotation + Batting
Thursday	Strength + Bowling
Friday	Match Simulation
Saturday	Fitness Test