Cricket Gym Training Programme · .pdf · [2022]

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

ExerciseRepsSets

Single Leg Hip Bridges10 (each side)2

Barbell Bench Press*102

Plyometric/Depth Press Ups63

Medicine Ball Overhead Throws63

Medicine Ball Slams62

Chin Ups10 (or max)2

Multi-directional Lunges12 (total)2

Rotating Plyo Jumps62

Band resisted backwards walks20 seconds3

*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

ExerciseRepsSets

Barbell Front Squat84

Hex Bar Jumps*62

Barbell Glute Bridges82

One arm Row10 per arm2

Cable wood chops10 per side2

Hanging Leg RaisesMax2

Plank hold1 minute

Tib Raises102

Band Assisted Lunges10 (total)2

Band resisted sideways walks15 seconds each direction3

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

Day 5

ExerciseRepsSets

Barbell Front Squat83

Pallof Press63

High Pulls63

Medicine Side Ball Slams122

Medicine Ball Oblique throws8 a side2

Lateral Bounds102

CrunchesMax2

Nordic Hamstring CurlsMax2

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.