For many years, fitness coaches have waved the flag of plyometrics as the perfect cricket specific speed, strength and power tool.

It's true that no training method alone can meet the varied needs of cricketers. However the use of body weight, medicine ball and box to improve your running, jumping and throwing is very attractive.

And it's cheaper than joining a gym!

6 Secrets of Cricket Plyometrics

1. The single most important plyometric secret is specificity. That is to say, your training movements should reflect cricket movements and energy systems as much as possible.
2. Safety is paramount. Ensure you use good technique, have a base of fitness and use good footwear on a cushioned landing surface. Remember to pace yourself depending on your own level.
3. The best time to develop your plyometric training is in the winter. This is because heavy training takes longer for your body to recover. If you do plyometrics in-season give yourself at least 2 days rest before you play a match.
4. There are several ways to train. If you are following the SAQ method you will be doing some plyometric work as part of the Explosion section. Alternatively you can do a cricket specific circuit or a set and rep routine instead of weight training.
5. Bounding and hurdling improve both running technique and speed so is good for general conditioning. Combining drops (from a box) with running trains your body for fielding specific movements.
6. A medicine ball and a partner can be combined to develop your upper body to make fast, twisting movements. This is ideal for bowlers getting into the coil and batsmen playing aggressive shots.

Tomorrow I will outline some cricket specific plyometric drills you can try. Subscribe for free to be the first to know.