Strength training for cricketers
Strength training for cricketers
With preseason starting very soon for all the cricketers out there, getting a consistent strength and mobility routine is key. On top of getting into the nets and bowling balls or “getting your eye in”, maximizing your body’s performance with strength training is critical. Not only will this make you a better cricketer, but will also reduce the risk of injuries in season.
Below is a breakdown of key strength exercises you can complete:
CHEST |
||
Exercise |
Primary muscles involved |
Application to cricket |
| Dumbbell Bench Press | Pectorals
Triceps |
– Important for batters to increase power with the “cut-shot”
– Increases power of the throw and helps stabilize the shoulder in this action – Helps to improve power and speed with the arm coming through when bowling – Pushup a great “whole-body” exercise to include in the warm-up |
| Chest fly | Pectorals | |
| Pushup | Pectorals
Triceps Erector Spinae |
|
BACK |
||
Exercise |
Primary muscles involved |
Application to cricket |
| Bent over row | Latissimus dorsi Rhomboids Lumbar erectors |
– Generates power for the bowlers when their arms come through at the end of their action
– Helps to stabilise the shoulder and pelvis – Improves overall back strength which prevents injuries, particularly in bowlers – Strengthens the postural muscles which reduces chances of back pain when fielding for long periods |
| Deadlift | Erector Spinae GlutesHamstringsCore |
|
| Seated row | Rhomboids
Trapezius (lower and middle) Latissimus Dorsi |
|
| Lat pull down | Latissimus Dorsi | |
CORE |
||
Exercise |
Primary muscles involved |
Application to cricket |
| Side plank +- dips | Internal and external obliques
Transverse abdominis Erector Spinae Rectus abdominis |
– Stabilises the trunk to allow for more proficient limb movements – Improves strength in the “rotational” element of bowling and batting (cut shot, pull shot)- Reduces risk of low back pain |
| Paloff press | ||
| Oblique mountain climber | ||
| Plank shoulder taps | ||
LEGS |
||
Exercise |
Primary muscles involved |
Application to cricket |
| Bench step ups | Quadriceps
Gluteals Hamstrings Core Ankle stabilizers |
– Improves acceleration and sprint effort (running between wickets, fielding)
– Helps to stabilise limbs at bowling crease – Reduces risk of low back pain – Helps improve proprioceptive receptors (balance) |
| Posterior lunge into high knee | ||
| RDL (double or single leg) | ||
| Dumbbell bridge | ||
SHOULDERS |
||
Exercise |
Primary muscles involved |
Application to cricket |
| Banded ER pulses | Rotator cuff (infraspinatus, teres minor/major, supraspinatus, subscapularis)
Posterior deltoid Rhomboids |
– Primes the rotator cuff in readiness for throwing
– Ideal to include in your warmups – Reduces risk of shoulder pain |
| Resisted ER | ||
| 90/90 rotator cuff isometric step outs | ||
| High X-row into band pull aparts | ||
Incorporate these exercises into your gym routine to prime the body for maximal performance this season. Some of these exercises can also be put into your warmup routine. Ensure that you consistently complete these exercises both pre-season and in-season.
Note that the structure of this program can be done on an individual basis depending on your frequency of training and previous experience. Our team of physiotherapists can provide a tailored preseason strengthening program.
Book an appointment online or call us today.
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