Cricket is a game that needs you to be fast and strong. If you have been following my pre-season training programme you will have been building up to this workout.

This speed-strength workout is the most cricket specific, and is best to do just before the season begins, with perhaps some carry over into the new season depending how you feel.

As always, never begin any exercise programme without knowing and understanding your health history. If you are in any doubt that you can safely perform exercise, contact your doctor before starting.

Weekly Workout Schedule

Monday: Cricket Skills and Interval Running
Tuesday: Off
Wednesday: SAQ
Thursday: Strength Circuits
Friday: Off
Saturday: Cricket Skills and Interval Running
Sunday: Off

• Always warm up, stretch and cool down.
• You can add an extra interval running session if your fitness allows.
• You may have more skills sessions in your week. If so, simply ensure you do one of the other workouts on the same day.

Strength Circuits

• Complete the entire circuit twice, each exercise at a time.
• Work for 30s at each exercise station then rest for 30s
• Complete all the exercises at a good pace, focusing on maintaining posture
• Also consider a cricket skills circuit

Press Up
Ab Crunch
Squat Jumps
Pull Ups
Burpees
Back Extension
Squat Jumps
Bench Dips

You can also use the variations provided in the links as long as the circuit remains focused on developing strength and endurance.

SAQ

Complete an SAQ workout balanced across all the 7 phases. For more on the basics of SAQ click here. For the SAQ book on Cricket click here.

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