Like any athlete, cricket players need to follow strength and conditioning program that aims towards them peaking at their game. By concentrating on a combination of strength training and CV workouts throughout the winter season will enable you to perform with greater ability and reduce the risk of injury during the playing season.
Along with building a good base of strength and fitness, the skills of the game should be worked on, ideally as a team in order to produce a higher level of skills, as cricket is a sport that is played in two forms, batting and fielding.
BATSMAN
Batsman aims to stay at the crease for as long as possible, sometimes for periods of over four hours. In order to occupy this position, a batsman must be able to stay focused, have good ball/eye skills, and have the strength and fitness to make each shot count.
FIELDING
Fielders need the ability to sustain a concentrated effort for six hours plus without fatigue, in sometimes very warm conditions. Your body must be capable of explosive bursts such as racing to stop a ball, jumping for a catch. Aiming to keep your body moving whilst on the pitch, walking and stretching the muscles whenever possible. Keep your mind busy by visualising exactly what you will do when the ball comes towards you.
BOWLERS
Bowlers require both explosive strength and speed, combined with good muscular endurance in order to maintain a high number of overs. Poor fitness and muscular strength will result in inaccurate bowling and greater risk of back injury, especially for high-speed bowlers.
The following training programme will aid all players.
AEROBIC TRAINING
You should aim to spend a minimum of two sessions a week performing some form of aerobic training over a period of 45 to 60 minutes plus. This exercise does not need to be at a high intensity (Heart rate at about 65 to 75%). Click here for detail
SPEED WORK
Look at the plyometric circuit to developing explosive power, aim to do this circuit no more than once a week, and not on days before a match as this type of circuit takes a few days to recover from.
Shuttle sprints: most sprints last for between 6 and 40 metres in a match, so look at this distance for your training. Work your sprints in the following form, standing start, running start, lying start i.e. (as if you have dived for a ball and missed it) walk forward for four steps then turn either to the side or completely behind for a short sprint. Once you can complete these drills in a tracksuit, work all the drills with pads on and carrying your bat. Do work on your weaker side for greater improvements to your game.
STRENGTH WORK
The following strength training exercises can be worked after you have performed your CV aerobic workout or on completely different days, depending on how much time you have to perform your fitness training. Remember never work muscles when they are tires or sore, as this will lead to injury and poor results.
UPPER BODY
Perform the following session once a week aiming to keep good form throughout the exercises. Avoid taking the weight too heavy as this will result in gaining muscle bulk, rather than strength and speed.
Single Arm Tricep Pullover – An excellent exercise to isolate the triceps. Stabilize the weighted arm with your free hand, whilst lifting the weight up, keeping your elbow pointing upwards. Perform 3 sets of 12-15 reps with a lightweight. Aim for a 2-0-2 workout rate 2 seconds to lower the weight 2 secs to lift.
Bench Flys – On either inclined or flat bench, using dumbbells. Remember not to allow your elbows to go lower than your shoulders, and bring your hands together at the top, 3-0-2 rate 3 sets of 12-15 reps at the same weight.
Lateral Pull Downs – Remember to pull the bar the front of the body, aim for 3-4 sets, reducing the weight each time, aiming for 12-15 reps. Try and perform this routine with minimal rest between sets. 3-0-3 rate.
Rear Deltoid Pull – Using the lower pulley of a cable machine perform 2-3 sets of 12-15 reps with a suitable weight. Remember there is nothing wrong with using a lighter weight or fewer reps with your weaker arm. Avoid twisting the body.3-0-2 rate.
Inclined Bench (30 Degree)- one set 12-15 reps with lightweight, concentrate on a good technique, and warming the chest muscles up. Follow this with 2-3 sets time’s 10-12 reps dumbbell presses. Aim for a 3-0-2-workout rate, 3 secs to lower the weight, then 2 secs to lift.
Standing Biceps – Using either cable pulley or free weights, keep your elbows tucked into your side, avoiding any swinging movement. Aim to do this set as normal for one set hammer action, and then reverse style for 3 sets of 12 reps with a suitable weight.
Reverse Flys – An excellent exercise for developing the back muscles. Rest your body on either your thigh or bench to give support to your lower back. Aim to perform 3 sets with a lightweight, for a high number of reps (20 plus) in a smooth 2-0-2 rate.
High Cable Cross Overs – 2-1-2 rate 3 sets of 10-12 reps same weight. Pull the cable in a smooth motion across your body so that your hand finishes by your side. Aim to use your back and shoulder muscles to start the move, finishing with your tricep and wrist muscles.
CORE STABILITY EXERCISES FOR YOUR OBLIQUE MUSCLES
* Seated Twist
* Hip Roll
* Lying Side Bends
* Knee To Side
* Static Abs
* Cable Twist
* Hand To Knee
Record the amount you do for each exercise plus your total amount aim to start with 10 of each, building up to 2 repetitions each week to a maximum of 30 reps. For the static abs increase your time from 20/30 seconds to 60/90 seconds. PERFORM TWICE A WEEK.
ABDOMINAL AND BACK EXERCISES
Dorsal Raises
Single Arm Dorsal Raise
Normal Sit Up
Bridging
Reverse Curl
Crunch
Knees To Chest
Record the amount you do for each exercise plus your total amount aim to start with 10 of each, building up 2 reps each week to a maximum of 30 reps. PERFORM TWICE A WEEK.
LOWER BODY EXERCISES
Avoid adaptation: Don’t allow your body to get used to your workout routines. Quality session, with ample rest between them, don’t train sore muscles. Fuel your body, plenty of protein throughout the day to build muscle tissue. Keep a log and keep your sessions regular. Consistency is the key.
Each session is designed to work all the major muscle groups of the lower body, aim to do the exercises after a proper war-up and stretch. Session 2 should be performed on a different day, ideally two days after session 1.
The weights that you use should reflect on your current strength levels, for safety reasons, start with a lightweight establishing good technique before increasing gradually.
Seated Squat Machine – Quads, work your feet in a normal position and also with feet pointing out. Aim for 4 sets of 8-12 reps, 2 with each foot style, minimal rest.
Calf Squat Machine – Using the same machine, perform 2-3 sets of 12-15 plus reps. Work on the balls of your feet at all times.
Cable Abductor and abductor pulls – Hip, Aim for 3 sets for as many reps as possible with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors, Repeat on the other leg. Count the number of reps that you can do in order to gauge the difference in strength in each leg.
Leg extension Quads – Work for 3 sets of 10-12 reps, for the first 6 reps aim to hold the weight for up to 3 seconds before lowering under control. Next 4-6 reps normal.
Abductor Machine – Work in a slow motion with a lightweight, hold for 3 seconds in the middle before repeating, aim for 10-12 reps.
Lying Hamstring curl machine – build up the weight you use gradually, aim for sets of 10-12 reps, stretch prior to working on this machine as your hamstring can get easily torn.
Cable Gluts – Perform in a slow motion and take the foot both backwards, turn around and take the foot forward 3 sets 12-15 plus reps.
Standing Calf Raises – Aim to work for sets of 12 plus reps, on each set aim to change your foot position in order to work different areas of your calf. Toes out heels in works the inner calf, feet straight works the main calf, toes in heels out will work the main calf, and toes in heels out will work the outer calf. Remember to stay on the balls of your feet during all reps.
Weighted Lunges Quads – Onto step box, work one leg at a time in a slow motion for 12-15 reps, swap legs and continue each side for 2-3 sets.
Remember you do not have to do all the above exercises; aim to build up both the weights and reps gradually. Adjust your program to suit your own fitness level as well as the equipment you have available to use.