What your cricket fitness workout should look like | Cricket coaching, fitness and tips

What your cricket fitness workout should look like

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Wouldn't it be nice if someone could cut through the mist of fitness training to give you a simple template to follow for all your workouts?

That's exactly what Alwyn Cosgrove has done over at EliteFTS, and it works perfectly for cricket training too.

While this isn't an exact plan, it's a template to follow that makes sure you are becoming a stronger, faster and more athletic cricketer. If you want something more detailed have a think about joining the forum where I can give you more personalised details.

I also urge you print out and read the whole original article as it gives a great overview on how to structure your fitness training to get the best results.

The 7 stages of a modern cricket fitness workout

  1. Mobility, Activation, and Movement Preparation (MAMP). This used to be called a warm up, but as you know the traditional warm up requires far more than a jog around the ground. Spend long enough doing this to get loose before every workout and game.
  2. Injury Prevention. If you have any niggles or pain, it's useful to spend a few minutes working on strengthening the muscles around the pain. Shoulders, hips and back are often worked on here.
  3. Core/Pillar Training. The core muscles around your abs are the powerhouse of batting, throwing and bowling so spend time working on the different core movements (but not sit ups).
  4. Elasticity/Reactive/SSC Training. Plyometrics, heavy/light equipment training and medicine ball throws improve your elastic power and that is great for arm and bat speed. Take care with these methods as it's easy to get wrong with poor technique or too much.
  5. Resistance Training Portion. Plain old strength training. You can never be too strong to play cricket.
  6. Energy System Development (ESD). This is usually interval running in a variety of intensities, but you can do low resistance complexes with weights too like the workout here. You can do this on a different day if time is an issue.
  7. Flexibility, Regeneration. This covers foam rolling, good old stretching or even yoga. Anything that stretches you out and improves your range of motion will improve your game.

Added together this workout should be done in something like an hour to an hour and a half. In season the focus may be more on MAMP, injury prevention and regeneration twice a week while the off season may be more about strength and elastic training three to four times a week.

Of course, this doesn't give you the exact exercises to do, but you do have a framework.

Finally, don't forget that any fitness training is better than no fitness training, so don't be afraid to sneak in a cut down workout even if you don't have the full 90 minutes.

© Copyright miSport Holdings Ltd 2008

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Plyometrics are very complicated to follow, can you advise some kind of progression for those of us with no experience in this area?

Didn't knew other than me, someone else also wrote about cricket skills n tactics. I enjoyed my stay. Keep on writing mate.

Hi Binit, you have an interesting site there. I wish you every success and come back soon.

John, keep your eyes peeled for some plyo tips coming up soon. If you can't wait I highly recommend the book called "Functional Training for Sport" by Mike Boyle.

I have that book and it's very good.