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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.<\/p>\n\n\n\n
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.<\/p>\n\n\n\n
Make sure you warm up with 5-10 minutes of steady state cardio and dynamic stretching.<\/strong><\/p>\n\n\n\n Perform 2 or 3 light “warm up sets” before each exercise, before performing your working sets.<\/strong><\/p>\n\n\n\n <\/p>\n\n\n\n Day 1<\/strong><\/p>\n\n\n\n *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.<\/p>\n\n\n\n <\/p>\n\n\n\n Day 3<\/strong><\/p>\n\n\n\n *Avoid this exercise if you have any lower back or knee issues. Always seek professional guidance.<\/p>\n\n\n\n <\/p>\n\n\n\n Day 5<\/strong><\/p>\n\n\n\n Rotator Cuff Exercises<\/strong><\/p>\n\n\n\n With all the strain on the shoulders with throwing and bowling a cricket ball, it\u2019s important to reducethe risk of injury, with appropriate rest, stretching and rotator cuff exercises:<\/p>\n\n\n\nExercise<\/strong><\/td> Reps<\/strong><\/td> Sets<\/strong><\/td><\/tr> Single Leg Hip Bridges<\/td> 10 (each side)<\/td> 2 <\/td><\/tr> Barbell Bench Press*<\/td> 10<\/td> 2<\/td><\/tr> Plyometric\/Depth Press Ups<\/td> 6<\/td> 3<\/td><\/tr> Medicine Ball Overhead Throws<\/td> 6<\/td> 3<\/td><\/tr> Medicine Ball Slams<\/td> 6<\/td> 2<\/td><\/tr> Chin Ups<\/td> 10 (or max)<\/td> 2<\/td><\/tr> Multi-directional Lunges<\/td> 12 (total)<\/td> 2<\/td><\/tr> Rotating Plyo Jumps<\/td> 6<\/td> 2<\/td><\/tr> Band resisted backwards walks<\/td> 20 seconds<\/td> 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exerci<\/strong>se<\/td> Reps<\/strong><\/td> Sets<\/strong><\/td><\/tr> Barbell Front Squat<\/td> 8<\/td> 4<\/td><\/tr> Hex Bar Jumps*<\/td> 6<\/td> 2<\/td><\/tr> Barbell Glute Bridges<\/td> 8<\/td> 2<\/td><\/tr> One arm Row<\/td> 10 per arm<\/td> 2<\/td><\/tr> Cable wood chops<\/td> 10 per side<\/td> 2<\/td><\/tr> Hanging Leg Raises<\/td> Max<\/td> 2<\/td><\/tr> Plank hold<\/td> 1 minute<\/td> <\/td><\/tr> Tib Raises<\/td> 10<\/td> 2<\/td><\/tr> Band Assisted Lunges<\/td> 10 (total)<\/td> 2<\/td><\/tr> Band resisted sideways walks<\/td> 15 seconds each direction<\/td> 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Exercise<\/strong><\/td> Reps<\/strong><\/td> Sets<\/strong><\/td><\/tr> Barbell Front Squat<\/td> 8<\/td> 3<\/td><\/tr> Pallof Press<\/td> 6<\/td> 3<\/td><\/tr> High Pulls<\/td> 6<\/td> 3<\/td><\/tr> Medicine Side Ball Slams<\/td> 12<\/td> 2<\/td><\/tr> Medicine Ball Oblique throws<\/td> 8 a side<\/td> 2<\/td><\/tr> Lateral Bounds<\/td> 10<\/td> 2<\/td><\/tr> Crunches<\/td> Max<\/td> 2<\/td><\/tr> Nordic Hamstring Curls<\/td> Max<\/td> 2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n