Cricket and circuit training are a good fit, especially for amateur players with less time on their hands to train. This is because circuits develop strength, mobility and stamina at the same time.
Here are some example circuits you can add into your own training.
Base Building Circuit
This is a good circuit to do if you want to build up a base of general fitness. Start here before moving onto more advanced circuits.
Do 30 seconds work on each exercise, rest for 30 seconds between each exercise. After a full circuit take 2 minutes rest then repeat. Do 2-3 sets.
Use a light weight or just body weight to begin with, building up the weight as you get stronger.
To build up fitness make sure you gradually progress by increasing the work time, weight, number of exercises or number of sets.
Conditioning Circuit
Based on the SAQ method, this circuit is designed to build cardio conditioning rather more than strength.
You will need mini-hurdles, an agility ladder, a cricket bat, cones and some space to run in. If you want to make it more cricket specific you could have a set of stumps and some balls to hand too.
Mark out each drill to immediately follow the next one like an assault course. Complete the drills as quickly as possible (30-60 seconds) then rest for 2 minutes. Repeat for 2-5 sets. Build up the time as you get fitter.
- Agility Ladder Run
- Zig Zag Run (10m)
- Curved Run (like round the boundary)
- Sprint With Bat (run a quick 2)
- Hurdle Jumps
- Side Steps
- Sprint Finish (5m)
Power Circuit
The aim in this circuit is to develop your strength and power in cricket specific ways. This will allow you to hit the ball harder, bowl faster and sprint more quickly.
Do 30 seconds work on each exercise, rest for 30 seconds between each exercise. After a full circuit take 2 minutes rest then repeat. Do 2-3 sets.
Use a light weight or just body weight to begin with, building up the weight as you get stronger.
Warning: This circuit requires a good base of fitness before you attempt it.
These are just three example workouts. Circuit training is powerful because it is so flexible, so if you want to change things around it's easy to do.
If you want to design your own circuit you can use these as a template to work from.
More cricket fitness tips soon, so subscribe for free updates.
© Copyright miSport Holdings Ltd 2008
[...] How strong and powerful to cricketers need to be? 10 Principles of cricket power Core Stability 7 Deadly sins of cricket specific core training Pure strength workout Power workout Part 1 Power workout Part 2 Circuit Training [...]
This is exactly what I expected to find out after reading the title le circuits for cricket fitness : Play Better Cricket - Harrowdrive.com. Thanks for informative article
please tell me the fitness in gym required for a fast bowler.i really in need of it
Ankur, what are your goals? weight loss? strength gain? something else?
plz tell me about various circuit &fuctional training with figures in cricket
plz tell me about various circuit training & functional training in cricket with figures.
I think I just did (see above).
What figures are you after dravin?
Post new comment