If you enjoy playing cricket, you will agree that the sport is rather distinct from most others and that in order to be successful, one must possess a very specialized set of abilities, including physical prowess, natural talent, and practice.
These foundational workouts are not a plan in and of themselves, but rather a way to balance your entire training program while staying focused.
To complete them all in one workout would be difficult. Thus include these (or variations of them) in your yearly cricket fitness regimen and spread them out over 2-4 sessions.
Best 17 Fitness Exercises
The batsman of today must improve their muscle and power. Timing is still crucial, but power hitting quickens the pace; here are 17 exercises to help you do that.
Squats are a great exercise to improve balance while strengthening the legs, hips, and lower back. They also help athletes run faster, which is crucial to a batsman’s ability to take quick singles.
Squats are advised for bowlers as well since they promote hip mobility and, when performed properly, can assist pacers to avoid common problems like stress fractures in their lower back.
One of the most popular exercises available can be applied in a variety of circumstances. Though it’s a challenging exercise, if performed properly, one can see significant benefits.
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Starting from a standing stance, extend your hands in front of you in a fist. You must now stoop down, lowering your hips, before rising back to a standing position.
The standard strength exercise is the simple squat which helps you train your hip mobility, legs, shoulders, and trunk all at once by using your own weight, dumbbells, or a barbell.
Lower back mobility is crucial for a batsman. It’s crucial to make sure your back has a lot of strength because hitting hundreds of difficult shots like pulls and cuts can be taxing on it.
Deadlifts give the athlete the best chance of keeping their back strong and of preventing hip and hamstring issues.
3. Variable Pushups
Push-ups are yet another routine exercise that you may perform at home or in the gym. You can begin with standard push-ups by laying flat on your back on the ground and lifting your body with the palms of your hands.
While discussing upper body strength, it’s crucial for cricket players to also make sure their arms are flexible. Therefore, vary your pushup routine a little rather than sticking to the basics.
If you want to concentrate more on your triceps, bring your arms closer; if you want to concentrate more on the outside of your chest, spread them out widely.
Keep your abs strong, your back straight, and pay attention to your breathing when performing push-ups in any variation.
4. Bent Over Rows
A batsman’s shoulders provide the majority of the power for his shot.
It takes more effort to slog a spinner for a six than a fastball since you have to generate more power to send the ball over the ropes as opposed to merely redirecting the fast bowler’s entire burst of force.
One of the best exercises for strengthening your shoulders and bringing stability to your hips is weighted rowing.
Rowing isn’t just for rowers because it builds the stabilizing muscles in your hips and shoulders by working your back muscles differently (vertically instead of horizontally).
They are also the ideal counterbalance to press-ups, allowing you to balance the development of strength and power.
A cable pulley system in the gym can be used to increase hip rotational strength even further.
A popular barbell workout is called the snatch. Here, the goal is to elevate it to the waist, hold it in place while standing, and then hoist it again, cleanly above the head.
Snatches are a crucial component of Indian captain Virat Kohli’s exercise routine and are beneficial for all types of cricket players.
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While performing the exercise correctly takes some time (start by lifting just the bar to prevent injuries), when done so, it has a number of positive effects on the body of the athlete.
Snatches help you stand more straight, move more quickly side to side, react more quickly, jump higher, and have better hand-eye coordination.
Experts advise beginning by lifting to your waist before attempting the second section because this is a difficult workout to learn in the beginning.
6. Lunges With Torso Twist
It strengthens your hips, legs, and torso, which in turn strengthens your spine and improves back mobility.
This is yet another essential exercise for cricket players. And this must be a part of a wicketkeeper’s routine.
An athlete who regularly performs lunges and torso twists shouldn’t have any trouble diving or sliding backward for challenging catches. T
7. Medicine Ball Throws
Exercises involving a medicine ball, particularly various tosses, engage the back and shoulder muscles while ensuring stability in the core.
It facilitates the batsman’s quick stance change in response to his evaluation of the ball.
This activity is beneficial for fast bowlers as well because it might make their deliveries quicker.
The goal in this instance is to develop and make more active the muscles that enable you to twist your trunk and generate power from your hips. a talent that will be useful to all cricket players, especially seam bowlers.
The rotating pitch is the ideal choice for batters with this strategy
To begin, slant your body toward the wall and throw the medicine ball at the wall while rotating your torso grabbing it when it rebounds.
In order to generate force, one must start at the ground and work their way up.
The secret is to throw harder and with a light ball (about 3 kg). You can get assistance from a buddy or a wall.
8. Pulls Ups
They work wonders on your back, are free, and don’t require any special equipment. A robust back musculature can be demonstrated by pull-ups.
It’s a straightforward exercise that targets your lats, middle back, rear delts, and biceps, and works your forearms isometrically. The ideal combination for cricket players.
9. Chin Up
No one else is required for this practice because it is so simple. However, you will need a bar, so go to the gym or buy a specially made bar that you can attach to a door frame at home.
Grasp the bar with both hands, then raise yourself up such that your chin contacts it. Repetition will aid in developing the back and shoulders over time.
It’s free to use and the best back exercise available. Some people may find it difficult to perform chin-ups, but anyone can accomplish a few with patience, practice, and support (from bands or a training partner).
As it uses so many upper body muscles at once and saves you a lot of time, it is worthwhile.
10. Cable Wood Chop
For this one, you’ll have to go to the gym because it requires specialized equipment. The cable wood chop makes use of a single cable and the cable rack.
The proper technique entails dragging the cable over your head while bending forward and making a “chopping” motion.
Before beginning, ask the gym teacher for a thorough inspection and demonstration, but it is a fairly common exercise that is intended to strengthen the abs and obliques.
11. Nordic Hamstring Exercise
When you bat, your hamstrings are under a lot of stress, so this workout can strengthen them and help you avoid frequent problems.
You’ll need a friend or member of your squad to assist you in this.
Cross your arms over your chest and place your hands across your shoulders as you kneel down while maintaining a straight upper body.
Your colleague should hold onto your ankles while you slowly lean your upper body forward.
With this workout, you’re going to fall completely, so be sure to have a crash mat to cushion the blow.
12. Rotator Cuff Exercise
There are workouts that can help you heal from a rotator cuff injury and also help you avoid difficulties in this area.
The most typical one entails lying on your side with one elbow on the ground.
Take a moderately light dumbbell in your other hand, then raise the weight up toward the ceiling.
13. Core Workouts
The term “core exercises” can be used to describe a broad range of methods. They don’t need any specialized gym equipment and are incredibly beneficial for cricketers in many ways.
One of the nicest and simplest of them only requires you to bend over and touch your toes.
Alternate core-strengthening workouts include: Crunches in the reverse, crunches in the abdomen, lower back extensions, heel touches, and leg raises.
14. Double Bat Shadow Batting
What does the double bat technique entail? The majority of cricket players have probably tried shadow batting at some point.
The batter will essentially be practicing their batting while holding two bats in this situation.
It all comes down to swinging those bats and imagining a ball coming to you because there isn’t a ball in play.
Due to the fact that you will only be using one much lighter bat on the field, this can aid in building the muscle strength required to propel the stroke.
But it’s also a “faking” technique since it causes your relevant muscles to fire stronger because your brain is misled into believing that you are still hitting with the same weight.
15. Hang Up
Simple to learn to hang clean variant is this power exercise.
It is great for off-season training in the gym and only when done with solid technique because it does require a relatively substantial amount of weight to operate well.
When executed correctly, it will allow you to make significant gains when jumping, hitting, and sprinting.
16. Standing Overhead Press
While particular “shoulder exercises” should generally be avoided by cricketers (particularly upright rows and lateral lifts), the overhead press and its variations are crucial if performed sparingly.
Always perform them while standing, and for added strength, push the weight upward with your shoulders, arms, and legs.
17. Press Up
The press-up is an excellent chest, arm, and trunk stability exercise. It may be the least glamorous and underappreciated exercise in the world.
There is a tonne of variations available, such as adding a handclap for extra force, and you may perform it without any tools at all.
Pressing up is great; forget about the PE instructor who used it as a punishment.
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