What we’ll cover
  1. CHEST
  2. BACK
  3. CORE
  4. LEGS

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:



Primary muscles involved

Application to cricket

Dumbbell Bench Press Pectorals


– 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


Erector Spinae



Primary muscles involved

Application to cricket

Bent over row Latissimus dorsi
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
Seated row Rhomboids

Trapezius (lower and middle)

Latissimus Dorsi

Lat pull down Latissimus Dorsi



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



Primary muscles involved

Application to cricket

Bench step ups Quadriceps




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



Primary muscles involved

Application to cricket

Banded ER pulses Rotator cuff (infraspinatus, teres minor/major, supraspinatus, subscapularis)

Posterior deltoid


– 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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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

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