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.

Day 1

*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.

Day 3

*Avoid this exercise if you have any lower back or knee issues. Always seek professional guidance.

Day 5

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:

Stretching

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

Nordic Curls

Lateral Bounds

Tibialis Raises

Download the Training Programme .pdf below: