Gym Exercises for a Cricketer

As a sport, many people tend to view cricket as a one of the least challenging in terms of physical fitness. However, those who play understand this to be a gross misperception, as the physiological demands of the game are as demanding as they are varied. There is a need for both aerobic fitness when accelerating around the wicket and strength when bowling or swinging the bat. To improve your performance on the field, you will need to enhance your flexibility, endurance and speed.

  1. Flexibility

    • To avoid injury during game play, it is important to improve your basic flexibility. As a cricketer you should focus on improving the range of motion in your upper body and arms; the repeated throwing motions the game requires can lead to stress of the rotator-cuff muscles.

      Begin by moving your right arm across your chest. Grab the elbow with your left hand and pull the elbow toward you. Hold this position for 10 seconds. Repeat with the left arm. Then extend your right arm into the air. Bend the arm at the elbow, placing your hand on the nape of your neck. Reach behind your head with your left hand. Place your left hand on your right elbow and pull the elbow toward the head. Hold for 10 seconds. Repeat with the left arm. Once you have stretched your arms, stretch your legs by reaching for your toes or attempting to place your palms flat on the ground from a standing position, with your feet spread approximately two feet apart.

    Strength

    • Batting, bowling, throwing and running all require physical power. To improve your performance in these areas, try the following strength exercises. To develop your arm muscles do old-fashioned pull-ups or chin-ups and push-ups. Aim for 20 to 30 each day. Follow these activities with a triceps builder such as pullovers. To perform a pullover, hold a free weight in your right arm. Extend the right arm directly up from the body. Bend the elbow and bring the weight toward the head. Place your left arm underneath the elbow for added support. Extend the arm with the weight and then bend it again. Perform this action 12 times and then switch arms.

      To increase the strength in your legs, wrap weights around your ankles. Stand on one leg and extend the other from your body. Kick to the front 12 times, to the side 12 times and then to the rear 12 times. Repeat with the other leg.

    Speed

    • The faster you move off the mark and around the wicket, the happier your team will be and the more satisfaction you will derive from your performance. To increase your physical velocity, incorporate the following sprint exercises into your regular workout. Begin by running the length of the field in leaps and bounds. By using larger-than-necessary movements you will develop the muscles required for a fast push-off. Follow this with a series of 40-meter sprints, the average required during a match. Simply measure out the distance, walk toward the start and then run as fast as you can toward the end mark. Be sure you are carrying a bat and wearing your complete uniform. Repeat this at least 10 times per workout session. If you're not sure of the distance, run the length of the gymnasium.