Workout

Buckle-up For Cricket


Perform 3 sets X 8 reps per exercise. Alternate between the core workout and the cardio. By boosting core strength, one’ll improve their total-body dynamics and minimise 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 wicket keepers, since each role depends largely on solid upper-body strength.

Target Muscle Groups: Pecs, Anterior Deltoids, Triceps

2. Squats: A great strength builder for 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 core. Lunges incorporate the element of balance, which is essential in cricket – and most other sports to boot.

Target Muscle Groups: Quads