Remember to not over do it! Each of these exercises are great for certain parts of your cricket workout, but you won’t need to do all of them. Find the four that work best for you and make them part of your daily exercise.  

Equipment-Free Exercises

Squats

Great for: Increasing hip mobility plus strengthening your legs, shoulders and trunk. Just what you need for a long session out in the field. 

How to

  • Stand with feet shoulder width apart.Slowly lower your body into a squat position by bending your knees and pushing your hips back. -
  • Get as close to sitting down as possible, but keep your feet flat on the floor. 
  • Hold your position at your deepest part of the squat. 
  • Rise back up and repeat.
  • Once you have correct technique, why not try out weighted squats? If you are unsure about what's best to get started with, a weight in each hand will work. 

Training time: 3 sets of 10 reps with a 90 second rest between sets. 

Single leg squat

Great for: Strength, speed and balance. Ideal for running between the wickets or bowling that perfect inswinger.

How to:

  • Stand on one foot with the other leg bent at the knee. 
  • Hold your arms out in front of you to make it easier to balance 
  • Once you’re properly balanced, squat down as low as you can without toppling over. Don’t allow your knee to go past your toes.
  • Pause at the bottom of your squat for a second and then push back up your heel. Make sure to squeeze your glutes as you go. 

Training time: 3 sets of 10 reps with a 90 second rest between sets. 

Fartlek Interval Running 

Great for: Speed endurance. Whether it’s running into bowl, between wickets or chasing after a ball, moving at great speed in short bursts is an integral part of the game of cricket. 

How to: 

  • Set out your course. If you have the space, try to get as close as possible to the length of a wicket. 
  • Start with a 10 minute warm up at an easy pace. 
  • Break into a fast pace, running flat out for 1 minute. 
  • Then easy pace for 2 minutes 
  • Fast pace for 2 minutes 
  • Easy pace for 1 minute. 
  • Then allow ten minute cool off. 

Training time: Repeat this interval 3-4 times. 

Equipment-Oriented Exercises

Cook Hip Lift 

Great for: 

Specifically for hamstrings and hips, it’s a great exercise for stopping injuries before they happen. 

Equipment required 

  • Tennis ball, water bottle or rolled up towel

How to:

  • Start on your back with knees bent 90-degrees and your fleet planted, inline with your shoulders. 
  • Grab your right thigh and pull your right knee toward your chest. 
  • Whilst doing this, pin your chosen object between the crease in your hip. 
  • Lift your toes off the floor 
  • As you raise your hips, make sure your object stays in place. Bring your hips up as high as you can, then pause for 10-15 seconds. 
  • Slowly lower your rear back down. 
  • Repeat with the other leg. 

Training time: 1 set of 8-12 rep for each leg per session. If this becomes too easy, double the rep count.

Pull Ups 

Great For: Exercising your back, working a wide range of upper body muscles.

Equipment required: Doorway pullup bar

How to 

  • With your arms shoulder width apart, grab the pullup back with your palms up.
  • Hang onto the pull up bar with straight arms and your legs off the floor. 
  • Pull yourself up by pulling your elbows down to the floor. 
  • Keep pulling until your chin goes past the bar. 
  • Slowly lower yourself down, until your arms are straight. Make sure your lower back doesn’t arch. 

Training time:For the first three weeks, do two sets of 10 chin-up reps. Once you can easily do 12 to 15 chin-ups, move to multiple sets with 10 reps for every set.

Medicine Ball Throw Ups 

Great for: Core stability, strengthening those muscles that activate and allow you twist your trunk and drive power through your hips. 

Equipment: A 3KG medicine ball (and while it is not equipment per say, it is probably best to do this exercise either outdoors in your garden, our a room with high ceilings). 

How to:

  • Holding the medicine ball in both hands, slowly drop into a semi squat.
  • Drop your arms down so the ball is near your feet.
  • Thrust through your hips and extend your legs. As you do this, throw the ball as high as you can above your head
  • Catch the ball and use the downwards momentum for your next rep. 

Training time: 3 to 5 sets of 6 to 8 repetitions. Take a 1 minute break between sets.