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

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
Core

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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