As you know, plyometrics are an excellent way to improve your cricket fitness: Be it sprinting a quick single or exploding into your bowling action.
Typically cricket plyometrics is used in the off season as a way of developing speed and power. Note that plyometrics need good technique, fitness levels and plenty of rest after sessions.
Cricket Plyometric Drills
As specificity is vital in cricket training, using drills that closely reflect cricket movements is also important. I strongly recommend you pick up a copy of the excellent SAQ Cricket for some great ideas. To give you a taster, here are 2 drills you can add to your own plyometric training.
- Fielding drop and attack. Place a cricket ball 20-40 yards away from you and stand on a box or chair. Have a partner behind the box waiting. Drop (don't jump) from the box, land and immediately sprint to the ball, returning it to the waiting partner.Repeat 10 times then rest for 3 minutes. Do 2-3 sets.
- Ladder Jumps. Using an an agility ladder, jump double footed between each rung. Have a partner feed a ball to you at the beginning and end which you catch and return. Do 2 sets of 2 reps with a 2 minute recovery.
It's worth noting that although you don't need any equipment, to do things better you could do with a couple of things: A medicine ball, agility ladder and well cushioned trainers.
If you want a more comprehensive guide to reducing injury risk and increasing cricket specific fitness, check out county strength coach Rob Ahmun's guide on PitchVision Academy.
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