Perform 3 sets X 8 reps per exercise. Alternate between the core workout and the cardio. By boosting core strength, you’ll improve their total-body dynamics and minimize the risk of injury. Improve stamina by performing one exercise from the cardio section while training.
1. Bench Press: The bench press is an excellent upper-body compound exercise and one of the core exercises for batters, bowlers, and wicketkeepers since each role depends largely on solid upper-body strength.
Target Muscle Groups: Pecs, Anterior Deltoids, Triceps
2. Squats: A great strength builder for the lower body, squats also help maintain stability and create a good base for athletic movement.
Target Muscle Groups: Quads, Glutes, Hamstrings
3. Chin-ups, Overhand Grip: Much of the active moments on the cricket field are played in a bent-over position, so a strong back is crucial to dynamic strength, stamina, and avoiding injury.
Target Muscle Groups: Lats
4 . Deadlift/Stiff Leg Deadlift: It’s vital to keep the ratio between quads and hamstrings even, otherwise it can create muscle imbalances which can lead to injury.
Target Muscle Groups: Hamstrings
5. Lunges (static or walking): Excellent strength builder not just for legs but also for the core. Lunges incorporate the element of balance, which is essential in cricket – and most other sports to boot.
Target Muscle Groups: Quads