This workouts is part of your pre-season cricket preparation moving towards the start of the season.
Remember the order of workouts is as follows:
Pure Strength (2-3 weeks)
Strength and Speed (2-4 weeks)
Pure Speed and Skills (2-4 weeks)
Explosive Power and Skills (1-3 weeks)
Speed, Strength and Skills (2-4 weeks)
This post focuses on the pure speed phase.
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.
Pure Cricket Speed Workout
Weekly Workout Schedule
Monday: Off
Tuesday: SAQ Form
Wednesday: Speed Tube
Thursday: Off
Friday: SAQ Innervation
Saturday: Off
Sunday: Cricket Skills and Interval Sprints
- Remember to warm up, stretch and cool down.
- You can add an extra interval sprint session if your fitness allows.
- You may have more than one skills session in a week. If so, simply ensure you do one of the other workouts on the same day.
Workout Exercises
SAQ Form and SAQ Innervation
Complete an SAQ workout with the focus on either running form or innervation. However, ensure you complete all the other parts of the SAQ workout too. For more on the basics of SAQ subscribe to harrowdrive. For the SAQ book on Cricket click here.
Speed Tube
- All exercises to be done with a resistance tube set on low resistance.
- Movements should be as fast as possible, focusing on speed.
- All exercises will be 3 sets of 8 reps at maximum speed with 2-3 minutes rest.
Speed Squat
Single Leg Extension
Leg Curl
Press Up
Bent Over Rows
Overhead Press
Bicep Curl
Tricep Kickback
Twisted Crunches (without band)
For more on band training, get Strength Band Training by Phil Page. You can buy Reebok Resistance Tubes here.
More cricket workouts soon, so subscribe for updates.
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[...] Pure Speed and Skills (2-4 weeks) [...]
[...] Introduction to speed training Introduction to SAQ training Drills for running between the wickets Drills for skill and fitness Speed workout Plyometrics [...]
[...] This bag of goodies covers most of what you need for speed training: Mini hurdles, agility ladder, reaction ball and a guide to using it all. [...]
[...] Introduction to SAQ training Drills for running between the wickets Drills for skill and fitness Speed workout [...]
[...] bag of goodies covers most of what you need for speed training: Mini hurdles, agility ladder, reaction ball and a guide to using it [...]
now i am 13 years old but i can bowl 80 mphs, my friends told me that you are too quick.
I suspect you have not had the speed gun on you sushil. 80mph is impossible for a 13 year old. If you genuinely can bowl fast (perhaps not 80mph, but fast for your age) then get to your local first class ground and demand a trial immediately!
You say "For tricep kickbacks do overhead presses or handstand press ups" in the 'isolation myth' article, but tricep kickbacks are in your programme here...? Cheers
This plan is a little old and my principles have changed slightly. While speed work is a good idea, I would now only focus on compound exercises rather than isolation. Good point though.
Gotcha. I'm new to this site (and even working out), probably why I noticed it.
Yep it's a good spot, I have made a note to change it. Thanks.
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