Cricket Warm Up Exercises

Before stepping onto the cricket pitch, it is crucial to prepare your body for the intense physical demands of the game. A well-structured warm-up routine not only helps prevent injuries but also enhances performance during the match.

Our physiotherapist, Vernon Mittal, has put together specific “warm-up” exercises that can be utilised by all cricketers before training and on game day. They have been specifically selected to target the entire body and the movement required of all cricketers: batters, wicketkeepers, and bowlers.

Why do we need warm-up exercises for cricket?

Minimising the risk of injury will be ever more crucial this season, as the lack of preparation and pre-season will be a big contributing factor in the likelihood of injuries.

Moreover, incorporate these exercises into your pre-match routine to ensure you’re ready to deliver your best on the field.

Steps to cricket warm-up exercises:

Crab walks/monster walks with a resistance band around the feet

• Activates the gluteal muscles and legs
• 3 x 30 seconds

Resisted external rotation and shoulder flexion with a resistance band

• Activates the rotator cuff and shoulders
• 15 x

Supine open book stretches

• Opens up the upper back
• 10 x each side

Theraband assisted thoracic rotation

• Improves upper back mobility and activates core
• The resistance of the band pulls you into further rotation
• 12 x each side

Walking sumo squats

• Improves lower limb flexibility
• 12 x

Kneeling hip flexor and side stretch

• Improves hip mobility and side flexibility
• 10 x each side holding for 5 sec

Back rolls

• Opens up the lower back
• 10 x each side

A thorough cricket warm-up is the key to performing at your peak and preventing injuries. By incorporating these cricket-specific warm-up exercises into your pre-match routine, you’ll ensure that your muscles are primed and your body is ready to take on the challenges of the game. Remember, a well-prepared cricketer is a valuable asset to any team and can significantly impact the outcome of the match. So, get out there, warm up, and play your best cricket!

Our team at Malvern East Physiotherapy work closely with several cricket clubs to assist with injury prevention. To learn more about how our team can assist with your preseason, contact our team today.