Simply practicing your batting, bowling and fielding skills may not be enough to get the most out of your game. At times cricket may look fairly relaxed, but the game is certainly physically demanding on the body. It is therefore important for a cricketer to consider exercises that can improve their mobility, strength and speed.
Becoming stronger will not only result in longer and harder hits off the bat, you will also find that your bowling deliveries are faster. Consistently working on your mobility will prepare you for the wear and tear the game of cricket can have on the body. This will significantly reduce your chances of sustaining an injury, which every cricketer desires. Here are ten exercises we think you should practice that will better both elements.
1 - Squats
Squats are fantastic for increasing strength in the legs and core. When translating these gains to cricket, this will result in increased running speed when fielding or on bowling run ups. A stronger core will also prevent your body from sustaining injuries, which is perfect for when you play the longer formats of the game.
Squats can be done with bodyweight, dumbbells or barbells. If you’ve never squatted before, we suggest that you start with bodyweight to ensure that you follow the correct form. As you get more comfortable, you should introduce a barbell with weights. This exercise should be included in one workout during the week. 3 sets of 10 repetitions will be a great starting point.
2 - Pull-Up
The pull up is probably the best back exercise anyone can perform to increase back strength. There are different varieties of the pull-up depending on the grip an individual chooses. We recommend two types; a pull-up with a grip where palms are facing away from the body (pictured) and a pull-up with a grip facing towards the body. Both will work the back and biceps, which will translate to a stronger cricket performance.
Not everyone has the strength to perform bodyweight pull-ups straight off the bat. If you struggle with pull-ups, build up your strength with assisted pull-up machines at the gym. This exercise should be performed once a week. We recommend completing pull-ups until you cannot complete anymore i.e failure.
3 - Push-Up
It’s highly likely you already perform the humble press-up/push-up regularly. We want to take this opportunity to stress how beneficial this exercise is. This exercise targets the chest, arms and core which significantly increases your overall upper body strength. This will positively affect many areas of your cricketing game.
The great thing about the push-up is that you don’t have to get too technical. You don’t need any gym or class, it can simply be performed in the comfort of your own home. We recommend performing this exercise in two sessions a week, performing push-ups until failure in both.
4 - Deadlift
The ultimate core exercise is the deadlift. Whilst great for the core, it is also fantastic for strengthening the hamstrings. You will require a barbell or dumbbells to perform this exercise, which will most likely require a gym membership or an equipment purchase. With the correct weight and good form, a strengthened core can translate into a stronger cricketing performance.
This exercise should be included in a routine once a week. We do not require failure here like other exercises. Instead, we recommend starting with 3 sets of 10 reps. If this gets easy, add in one more set or increase the weight.
5 - Medicine Ball Throws
Want to improve your balance and power as you bowl a cricket ball? A great way to do this is by implementing medicine ball throws into your fitness routine. Medicine ball throws replicate the bowling follow through. Increase your bowling speed and power by performing this simple yet effective exercise.
Depending on the size of the medicine ball will depend on the sets and reps you will complete. With a fairly light medicine ball, look to perform this exercise once a week – performing 5 sets of 10 repetitions.
6 - Bent Over Rows
The bent over row is another great core builder. This exercise can be performed with kettle bells, barbells and dumbbells. Bent over rows work the back, shoulders and biceps which increases overall upper body strength. This exercise will build fantastic strength for standing tall and powerful at the crease.
Keep this exercise simple and don’t go too heavy. We like to perform this with a kettle bell (pictured) and recommend completing 3 sets of 10 reputations. As with all exercises, if it gets a bit easy, increase the weight.
