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.
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)
These are just 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.
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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