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 utilized by all cricketers prior to training and game day. They have been picked specifically to target the entire body and those areas of movement that are required for all cricketers; batters, wicketkeepers and bowlers.

Why do we need to warm up exercises for cricket?

Minimising the risk of injury will be ever 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 feet

• Activates gluteal muscles and legs
• 3 x 30 seconds

Resisted external rotation and shoulder flexion with a resistance band

• Activates rotator cuff and shoulders
• 15 x

Supine open book stretches

• Opens up 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 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 a number of cricket clubs to assist with injury prevention. To learn more about how our team can assist your preseason, contact our team today.