Ideally, each cricket player should undergo a number of fitness tests and also have bloodwork taken to determine their baseline level of fitness, current stress & inflammation levels and to identify strengths and weaknesses.
The following programme is a generalised workout routine for cricket strength and conditioning. Ideally a routine should be personalised, specific to each position/playing style and periodised, with the volume of training reduced during the season.
Make sure you warm up with 5-10 minutes of steady state cardio and dynamic stretching.
Perform 2 or 3 light “warm up sets” before each exercise, before performing your working sets.
|Single Leg Hip Bridges||10 (each side)||2|
|Barbell Bench Press*||10||2|
|Plyometric/Depth Press Ups||6||3|
|Medicine Ball Overhead Throws||6||3|
|Medicine Ball Slams||6||2|
|Chin Ups||10 (or max)||2|
|Multi-directional Lunges||12 (total)||2|
|Rotating Plyo Jumps||6||2|
|Band resisted backwards walks||20 seconds||3|
*If you have any shoulder injuries or issues, you can replace the barbell bench press with a floor press either with a barbell, dumbbell or kettlebell. Using less weight with a chain or band can also help alleviate any issues with shoulders and to a certain extent elbows.
|Barbell Front Squat||8||4|
|Hex Bar Jumps*||6||2|
|Barbell Glute Bridges||8||2|
|One arm Row||10 per arm||2|
|Cable wood chops||10 per side||2|
|Hanging Leg Raises||Max||2|
|Plank hold||1 minute|
|Band Assisted Lunges||10 (total)||2|
|Band resisted sideways walks||15 seconds each direction||3|
*Avoid this exercise if you have any lower back or knee issues. Always seek professional guidance.
|Barbell Front Squat||8||3|
|Medicine Side Ball Slams||12||2|
|Medicine Ball Oblique throws||8 a side||2|
|Nordic Hamstring Curls||Max||2|
Rotator Cuff Exercises
With all the strain on the shoulders with throwing and bowling a cricket ball, it’s important to reducethe risk of injury, with appropriate rest, stretching and rotator cuff exercises:
Ideally, any athlete should stretch every day. use a combination of light, long duration stretches and dynamic stretches.
Relax into Stretch is a great book about stretching. Ensure that you are warm and relaxed when stretching, and use slow & deep breaths to relax the body.
The World’s Greatest Stretch is a great overall body stretch that can be done each day.
Some Exercises Included in the Programme
Single Leg Hip Bridge