This series is part of the Cricket Fitness Workouts series. For the full list, click here.
Making a cricket ball swing is a skill that doesn't require extreme fitness. You need skill, you need technique and you need tactical nous.
But you still need to be fit, even if your skill lies in swing more than pace. This is because you firstly need to be injury-free and secondly you want to have the stamina to bowl and field without losing focus.
So here is a very simple workout that you can do anywhere. It's very much a "beginners" workout (if you are more advanced check out Steffan Jones' work) but the benefits are multiple:
- Reduced risk of injury
- Reduction in body fat
- Increase in cricket-specific strength
- Increase in stamina/work capacity
- Increase in mental capacity and concentration
If you are more advanced, you can also use this workout if you travel a lot and can't be sure that you will have access to any equipment.
Of course, you need to apply common sense and be aware of your body. If in doubt about your own ability to perform any aspect of the plan then consult a doctor or professional trainer before beginning. Also, regardless of your personal situation, always warm up first and cool down after training.
Swing Bowling Fitness
Perform this workout 2-3 times a week with at least 1 day rest between workouts. You can do this training for 4 weeks before progressing in some way (for example increasing the number of reps).
After a warm up, perform the following exercises as a complete circuit; that is to say do the set number of reps then move to the next exercise.
At the end of the last exercise rest for 2 minutes.
- reverse lunges (10 per side)
- press ups (10)
- chin ups (if possible, go to failure)
- squats (10)
- t-press ups (5 each side)
- side lunges
- bridge (30 seconds)
Repeat the circuit twice in the first week, then add an extra circuit every week.
For the first 1-2 weeks take a 30 rest between exercises if required. You should find that by the end of the second week you will not need rest between exercises.
This is a great, simple workout that you can use as a stepping stone to greater things, or just a way to instill a simple exercise habit in your life that will give you long term benefits for your cricket and your general health.