38 Strength and Power Exercises Every Cricketer Should Do

Strength and power are foundational to performing well in cricket.

Whether smashing sixes, bowling rockets, or fielding like a cat.

Despite the variation in roles across a team, all cricketers need a solid base of explosive strength to maximize their performance on the pitch.

That’s why we’ve compiled this list of “Strength and Power Exercises Every Cricketer Should Do,” providing you with the essential exercises we use with our athletes in the gym to help you become a stronger and more explosive cricketer.

These exercises have been carefully selected from our years of experience working with cricketers to raise your athletic performance.

They cover everything from core stability to powerful lower-body movements and upper-body strength for dynamic throws and hits.

After going through this list, you’ll have a comprehensive set of exercises to integrate into your cricket training, whether you’re a batsman, bowler, or all-rounder.

The result? Greater power, speed, and overall athleticism that will set you apart on the field.

Let’s dive in!

Weighted Power Training

1. Trap Bar Jumps

Purpose:
Trap Bar Jumps are an excellent alternative for power training, especially for athletes who aren’t comfortable with or don’t prefer Olympic lifts.

This exercise uses a trap bar’s unique design to promote better posture while jumping and offers a safer alternative by reducing the risk of injury.

Cricketers can enhance their explosive lower body power, helping them improve sprint acceleration and overall leg strength.

Instructions:

1. Setup:
   • Load a moderate weight on the trap bar that allows you to jump at 70-80% of your best vertical jump, following the principles outlined by JB Morin’s research on sled sprinting.
   • Stand inside the trap bar with feet shoulder-width apart and knees bent to grip the handles.
2. Execution:
   • Engage your core, keeping your chest up and back straight.
   • Lower your hips slightly and then explode upwards, jumping as high as possible while holding the trap bar securely.
   • Land softly, bending your knees to absorb the impact.
   • Reset your position and repeat for the desired number of reps.
3. Tips:
   • Select a weight that allows you to maintain proper form while jumping at 70-80% of your best vertical jump.
   • Keep your chest up and maintain a neutral spine to reduce the risk of injury.
   • Focus on a controlled landing to protect your joints.

Benefits:
This technique ensures that the load optimally stimulates power output regardless of an athlete’s size or strength level.

By adapting JB Morin’s principles, cricketers will notice better agility, increased speed between wickets, and stronger push-offs for explosive dives or throws.

Incorporating Trap Bar Jumps can significantly enhance power, speed, and athleticism for cricketers at all levels.

2. Kettlebell Power Swings

Purpose:
Kettlebell Power Swings are a strategic way to build strength and speed, which is crucial for cricketers who want to become more powerful.

This exercise optimizes force production, a fundamental aspect of athletic excellence.

By balancing load and speed, cricketers can enhance their explosive power while minimizing injury risks.

Instructions:

1. Setup:
   • Following research by Brandon Hetzler from Science of the Swing, choose a kettlebell with roughly 30% of your body weight to maximize force production.
   • Stand with feet shoulder-width apart, gripping the kettlebell handle with both hands.
2. Execution:
   • Engage your core and hinge at the hips, letting the kettlebell swing backwards between your legs.
   • Thrust your hips forward explosively to swing the kettlebell up to shoulder height, using the momentum generated by your hips.
   • Control the kettlebell back down between your legs and repeat for the desired number of reps.
3. Tips:
   • Keep your back neutral and avoid excessive arching to reduce injury risk.
   • Use a kettlebell weight that provides enough resistance without compromising speed or form.
   • Focus on hinging at the hips rather than squatting.

Benefits:
Research shows kettlebell swings can significantly improve jump height, a valuable advantage for cricketers seeking explosive power.

The movement also offers a safer alternative to traditional plyometric exercises like box jumps, reducing injury risks for athletes exposed to high strain levels on the field.

Incorporating Kettlebell Power Swings into a training routine will help cricketers develop the necessary strength and speed to excel while reducing the risk of overexertion and injury.

Strength Exercises

3. Single-Leg Straight-Leg Deadlift

Purpose:
The Single-Leg Straight-Leg Deadlift is crucial for cricketers. It targets the posterior chain while enhancing balance and stability.

This movement emphasizes a deep hip hinge without bending the lumbar spine, making it a safe and effective way to improve hip mobility and strengthen the lower body.

Often called a “golfer’s lift,” this exercise helps cricketers build functional balance and proprioception.

Instructions:

1. Setup:
   • Stand on one leg with the knee slightly bent and hold a kettlebell or dumbbell in the opposite hand.
   • Keep your chest up and core engaged to maintain balance.
2. Execution:
   • Hinge at the hips to reach the weight toward the ground while extending the free leg backwards for balance.
   • Maintain a straight back throughout the movement, avoiding any spine rounding.
   • Return to the starting position by engaging your glutes and hamstrings, then repeat for the desired number of reps before switching sides.
3. Tips:
   • Keep your core tight to protect your lower back and maintain stability.
   • Avoid excessive bending of the standing knee and focus on hinging from the hips instead.
   • Start with a lightweight to master the movement before progressing to heavier loads.

Benefits:
Due to the proprioceptive challenge of standing on one leg, the Single-Leg Straight-Leg Deadlift offers significant functional benefits over double-leg variations.

It reduces the risk of back injury by encouraging proper hip hinge mechanics and can be adapted for strength and mobility training.

As cricketers progress in strength and technique, they can gradually increase the load to build impressive posterior chain power and stability.

This versatile exercise helps cricketers improve performance by building lower-body strength, stability, and mobility.

4. Skater Squats

Purpose:
Skater Squats, also known as “One-Leg Deadlifts,” are powerful exercises that improve multi-planar control in the hip, knee, and ankle.

They combine the benefits of the single-leg deadlift and single-leg squat to offer variety and challenge in your training routine.

According to research by Alex Natera, unilateral exercises like the Skater Squat can provide superior loading and better results than bilateral squats.

Instructions:

1. Setup:
   • Stand on one leg with a slight bend in the knee, keeping your core engaged and chest up.
   • Extend your free leg backwards, balancing yourself as you lower into a squat.
2. Execution:
   • Hinge at the hips and bend your standing knee to lower your body towards the ground, reaching one or both hands forward for balance.
   • Keep your back straight while lowering the knee of the free leg toward the ground.
   • Return to the starting position by pushing through your standing leg, then repeat for the desired reps before switching sides.
3. Tips:
   • Maintain a solid core to stabilise your upper body and avoid tilting.
   • Start with assistance or support to help maintain balance if needed.
   • To master the movement, start with light or no weight, gradually increasing resistance as you progress.

Benefits:
Skater Squats significantly enhance unilateral control, allowing athletes to work on individual leg strength and stability.

This exercise has revolutionized how we approach strength training on leg day due to its ability to quantify the benefits of unilateral training. It gives cricketers specific targets to improve balance, proprioception, and strength.

We believe that incorporating skater squats into your workout can lead to superior loading and performance compared to traditional bilateral squats, helping cricketers become more athletic.

5. Single-Leg Squat to Box

Purpose:
The Single-Leg squat-to-box is a cornerstone exercise for cricketers due to its effectiveness in developing single-leg strength and stability.

This “unsupported single-leg squat” removes any support from the back leg, providing a unique challenge that closely mimics the demands of sprinting, where pelvic stabilization is crucial.

Instructions:

1. Setup:
   • Stand in front of a box or bench about knee height, with your back to it.
   • Lift one leg off the ground, keeping the standing leg slightly bent.
2. Execution:
   • Engage your core, hinge at the hips, and bend your standing knee to lower yourself towards the box.
   • Tap the box lightly with your glutes before returning to the starting position by pushing through the standing leg.
   • Repeat for the desired reps before switching to the other leg.
3. Tips:
   • Maintain a solid core to keep your body stable and aligned.
   • If you struggle with balance, start with a higher box or use a support to help guide you.
   • Gradually increase the challenge by lowering the box height as your balance and strength improve.

Benefits:
The Single-Leg Squat to Box is an excellent exercise for enhancing balance and stability in the hip, knee, and ankle.

Emphasizing unsupported single-leg training strengthens pelvic stabilization and mimics sprinting’s critical movement patterns.

Although challenging initially, consistent practice will improve stability, strength, and confidence in this essential movement pattern.

Incorporating this exercise into a cricketer’s routine can significantly enhance sprint speed, agility, and injury resilience.

6. Rear Foot Elevated Split Squats

Purpose:
The Rear Foot Elevated Split Squat, also known as the Bulgarian Squat, is a powerful exercise that offers cricketers significant unilateral strength benefits.

Despite its name, it isn’t Bulgarian or a lunge but a stationary exercise where the back foot is elevated on a bench or stand.

This position intensifies the challenge by placing more weight on the front leg, which helps improve balance and stability.

Instructions:

1. Setup:
   • Stand with your back to a bench or elevated platform and position one leg behind you, resting the top of your foot on the bench.
   • Keep the standing leg slightly bent and engage your core.
2. Execution:
   • Lower your body by bending the front knee until your thigh is parallel to the ground, keeping your core tight to prevent compensatory lumbar extension.
   • Push through your front leg to return to the starting position, maintaining a stable posture.
   • Repeat for the desired number of reps before switching to the other leg.
3. Tips:
   • Begin with bodyweight using an 8-10-12 progression to master the movement before adding resistance with dumbbells.
   • Avoid using an Olympic bar to minimize the risk of form issues as the exercise becomes more demanding.
   • Focus on keeping your knee aligned with your toes and your chest upright.

Benefits:
The Rear Foot Elevated Split Squat reduces the stability provided by the rear leg, forcing athletes to rely on their front leg’s strength.

This improves unilateral power, balance, and control while preventing compensatory movement patterns.

Cricketers can strengthen their hips, thighs, and core with this exercise, helping to enhance sprinting speed, rotational power, and overall athleticism.

7. Rear Foot Elevated RDL

Purpose:
The Rear Foot Elevated RDL (Romanian Deadlift) is a highly effective exercise for targeting the glutes, making it particularly beneficial for cricketers seeking to strengthen their posterior chain.

Unlike traditional single-leg deadlifts, this variation reduces the balance challenge by supporting the back leg on a bench or stand, allowing for heavier loading and a greater emphasis on the glutes.

Instructions:

1. Setup:
   • Stand with your back to a bench or elevated platform and rest the top of your back foot on it for support.
   • Keep your front leg slightly bent and hold a dumbbell or kettlebell in the opposite hand.
2. Execution:
   • Engage your core and hinge at the hips, lowering the weight towards the ground while keeping your back straight.
   • Emphasize the stretch in your glutes as you hinge, ensuring your front knee remains slightly bent throughout.
   • Return to the starting position by pushing through your front leg and contracting your glutes.
   • Repeat for the desired number of reps before switching to the other leg.
3. Tips:
   • Maintain a neutral spine to avoid lower back strain.
   • Focus on hinging from the hips while minimizing knee movement.
   • Choose a manageable weight to maintain proper form.

Benefits:
The Rear Foot Elevated RDL allows cricketers to safely load the glutes while minimizing strain on the lower back and hamstrings compared to other RDL variations.

This exercise can help enhance sprint acceleration and stability, which are crucial for fielding and running between wickets.

By providing additional support from the back leg, athletes can increase their weight to develop significant posterior chain strength and power.

8. Slide Board Lunge

Purpose:
The Slide Board Lunge has become one of our favourite go-to single-leg exercises for cricketers.

It forms a core component of the “Big Four” unilateral movements (alongside single-leg squats, single-leg deadlifts/skater squats, and single-leg straight-leg deadlifts).

This exercise combines single-leg strength, dynamic flexibility, and moderate instability, primarily targeting the hip extensors with minimal stress on the spine.

Instructions:

1. Setup:
   • Place one foot on the slide board with your other firmly planted.
   • Keep your core tight and your chest upright.
2. Execution:
   • Slide the board leg back as you bend your front knee, lowering your body into a lunge position while keeping your back straight.
   • Press through your front leg to return to the starting position, sliding the board leg forward in a controlled manner.
   • Repeat for the desired number of reps before switching to the other leg.
3. Tips:
   • Start with bodyweight only to become accustomed to the stretch and instability before adding weight.
   • Maintain a slight forward lean to effectively engage the hip extensors without compromising spinal alignment.
   • Control the backward and forward slide to ensure stability.

Benefits:
The Slide Board Lunge targets the hip extensors, enhancing single-leg strength and dynamic flexibility.

Incorporating moderate instability challenges balance and coordination, which are crucial for cricketers aiming to improve their agility and stability.

Starting with a bodyweight progression allows athletes to gradually acclimate to the stretch and instability before increasing resistance for optimal strength gains.

9. Single Arm Landmine Press

Purpose:
The Single Arm Landmine Press is a powerful exercise that promotes proper shoulder mechanics by allowing the scapula to move freely around the rib cage.

Cricketers can effectively learn and reinforce this movement by pressing up and into the bar.

Additionally, performing the exercise in a tall kneeling position adds variety to the workout and ensures a strong, stable core.

This exercise is a staple for our cricketing athletes, offering significant shoulder stability and strength benefits.

Instructions:

1. Setup:
   • Position a barbell into a landmine attachment or secure one end against a stable corner.
   • Stand or kneel at the end of the barbell, holding it in one hand at shoulder height with your elbow bent.
2. Execution:
   • Engage your core and press the barbell up and away from your shoulder until your arm is fully extended.
   • Keep your core tight and press into the bar to promote proper shoulder mechanics.
   • Slowly lower the barbell back to the starting position and repeat for the desired number of reps before switching to the other arm.
3. Tips:
   • Maintain a strong core throughout to stabilize your body and prevent leaning.
   • Keep your wrist neutral and your elbow slightly bent at the top to protect the joint.
   • Focus on a controlled motion up and down to maximize the exercise’s effectiveness.

Benefits:
The Single Arm Landmine Press strengthens the shoulder stabilizers and engages the scapula, reducing the risk of shoulder injuries.

By performing the exercise in a tall kneeling position, athletes can also improve core stability and balance.

Incorporating this exercise into your routine will help cricketers develop greater shoulder strength, stability, and range of motion, which is crucial for powerful stroke play when betting and accurate throwing.

10. Trap Bar Deadlift

Purpose:
The Trap Bar Deadlift is a key strength exercise for our cricketers.

It forms a crucial trio alongside the Kettlebell Deadlift and Goblet Squat.

While the Kettlebell Deadlift and Goblet Squat are foundational movements, the Trap Bar Deadlift elevates bilateral strength training to the next level.

Instructions:

1. Setup:
   • Step into the centre of the trap bar and grip the handles with both hands while keeping your feet shoulder-width apart.
   • Bend the knees and hinge at the hips, engaging your core and maintaining a neutral spine.
2. Execution:
   • Push through your heels, extend your hips and knees, and lift the bar off the ground while keeping your chest up and back straight.
   • Once you reach a fully upright position, lower the bar back down in a controlled manner until the weights touch the ground.
   • Repeat for the desired number of reps.
3. Tips:
   • Keep your chest lifted and core tight throughout the movement to protect your back.
   • Avoid rounding your shoulders or back to maintain proper form and minimize injury risks.
   • Start with a light load to master the movement before gradually increasing the weight.

Benefits:
The Trap Bar Deadlift allows athletes to perform a deadlift with elements of a squat pattern, reducing the need to navigate around the knees and minimizing shear forces compared to traditional deadlifts.

This design enhances back safety while maximizing strength gains.

The trap bar’s versatility accommodates various deadlift patterns, including the conventional and straight-leg versions.

By incorporating the trap bar deadlift into your training plan, cricketers can build bilateral strength and power safely and effectively.

11. Alternating Forward Lunges

Purpose:
Alternating Forward Lunges are vital in athletic training, particularly for cricketers.

These lunges emphasize mastering deceleration and returning to a neutral stance, skills that are essential for injury prevention.

This exercise helps athletes build strength and resilience in their lower bodies by focusing on dynamic movement and control.

Instructions:

1. Setup:
   • Stand upright with your feet shoulder-width apart and your core engaged.
   • Keep your chest lifted and shoulders back to maintain good posture.
2. Execution:
   • Step forward with one leg, bending your front knee to 90 degrees while lowering your back knee toward the ground.
   • Push off the front leg explosively to return to the starting position.
   • Alternate legs and repeat for the desired number of reps on each leg.
3. Tips:
   • Avoid overloading with heavy weights; instead, concentrate on dynamic movement.
   • Keep your knee aligned with your toes during the lunge to prevent strain.
   • Incorporate variations like loading the ball slightly outside to add more challenge.

Benefits:
Alternating Forward Lunges extend beyond simple forward motion by emphasizing proper deceleration and balance control, which are crucial for minimizing injury risks.

By emphasizing the explosive return from each lunge, cricketers can build powerful legs and improve their ability to shift direction quickly.

This movement pattern helps cricketers maintain agility, stability, and strength, which are all important for performance on the field.

12. Dumbbell Bench Press

Purpose:
The Dumbbell Bench Press is a versatile exercise that addresses a limitation of the traditional barbell bench press: effective scapular movement.

This makes it particularly beneficial for cricketers, as it allows a fuller range of motion crucial for bowling and throwing.

Dumbbells permit free movement of the shoulder blades, allowing for better scapular protraction and greater core activation, mainly when using alternating or single-arm variations.

Instructions:

1. Setup:
   • Lie flat on a bench, holding a dumbbell in each hand with your feet firmly planted on the ground.
   • Engage your core and keep your shoulders back while bringing the dumbbells to shoulder height.
2. Execution:
   • Press the dumbbells upward until your arms are fully extended.
   • Lower the dumbbells in a controlled manner until they are just outside your chest.
   • Repeat for the desired number of reps.
3. Tips:
   • Keep your elbows close to your body to prevent excessive shoulder strain.
   • Focus on a controlled descent to maximize the range of motion.
   • Alternate arms or perform single-arm presses for enhanced core engagement.

Benefits:
While the barbell bench press may allow for heavier lifting and muscle mass gains, the Dumbbell Bench Press provides a superior range of motion and scapular mobility.

This is particularly important for cricketers because it promotes more natural shoulder mechanics for bowling.

Cricketers must prioritize exercises that enhance lower body and upper back strength and mobility, and the Dumbbell Bench Press fits perfectly into a balanced training programme.

13. Single Arm Dumbbell Bench Press

Purpose:
Building on the benefits of the traditional Dumbbell Bench Press, the Single Arm Dumbbell Bench Press is a more advanced variation that offers unique advantages for cricketers.

It refines stability and skill critical for heavier bilateral movements while enhancing proficiency in pressing actions.

This exercise also bolsters shoulder and core stability, helping to reduce injury risks and support athletic performance.

Instructions:

1. Setup:
   • Lie flat on a bench, holding a single dumbbell in one hand with your feet firmly planted on the ground.
   • Engage your core, keeping your shoulders back, and bring the dumbbell up to shoulder height.
2. Execution:
   • Press the dumbbell upward until your arm is fully extended.
   • Lower the dumbbell in a controlled manner until it is just outside your chest.
   • Switch to the other arm after completing the desired number of reps.
3. Tips:
   • Keep your non-working hand extended or placed on your core to help maintain stability.
   • Focus on a slow, controlled descent to maximize muscle engagement.
   • Engage your core throughout to stabilize your body and prevent rotation.

Benefits:
The Single Arm Dumbbell Bench Press sharpens unilateral strength and control, allowing cricketers to cultivate a robust foundation for their athletic performance.

This exercise fortifies the body against injuries and improves proficiency in bilateral pressing actions by emphasizing core stability and shoulder strength.

Incorporating it into training provides an effective progression from the regular Dumbbell Bench Press, helping cricketers build better overall upper body and core strength.

14. Ring or TRX Rows

Purpose:
The Ring or TRX Row (also known as the Inverted Row) is a fundamental exercise that strengthens the upper body, mainly targeting the back, shoulders, and arms.

Despite its straightforward appearance, this movement can be surprisingly challenging, even for highly fit athletes.

It exposes weaknesses in torso stabilization and underscores the importance of balanced strength across muscle groups.

Instructions:

1. Setup:
   • Adjust the rings or TRX straps to a suitable height and hold them firmly.
   • Walk your feet forward so your body leans back at an angle while keeping your core engaged and your body straight.
2. Execution:
   • Pull yourself upwards, keeping your elbows close to your sides until your chest reaches the handles.
   • Squeeze your shoulder blades together at the top, then lower yourself back down in a controlled manner.
   • Repeat for the desired number of reps.
3. Tips:
   • Adjust your body angle to modify the intensity: a lower angle makes it more challenging.
   • Maintain a straight body position throughout to emphasize torso stabilization.
   • Keep your wrists neutral, and avoid letting your elbows flare out too much.

Benefits:
The beauty of using rings or TRX suspension trainers is their adaptability to different strength levels.

The adjustable positioning allows for variations that encourage healthy shoulder movement, transitioning from internal to external rotation.

This flexibility enhances performance and reduces the risk of shoulder injuries, making it an invaluable addition to any cricketer’s training programme.

Incorporating Rings or TRX Rows helps athletes build balanced upper body strength, stability, and better overall shoulder health.

15. Push-Ups

Purpose:
Mastering push-ups is crucial for cricket athletes as they build upper body strength, shoulder stability, and core control.

Many miss out on the exercise’s full benefits by failing to achieve complete scapular protraction at the top of the movement.

This limits serratus activation and prevents proper scapular motor control.

Athletes can maximize the exercise’s benefits by fully reaching the upper back at the peak of the push-up.

Instructions:

1. Setup:
   • Assume a plank position, with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to toe.
   • Engage your core and ensure your shoulders are directly above your wrists.
2. Execution:
   • Lower your chest toward the ground while keeping your elbows close.
   • Push back up to the starting position and reach your upper back as high as possible, achieving full scapular protraction.
   • Repeat for the desired number of reps.
3. Tips:
   • Use an external cue, like placing a hand above your upper back, and try to reach for it with each push-up to achieve complete scapular protraction.
   • Keep your body straight, avoiding sagging hips or a raised lower back.
   • Focus on controlled movements to maximize muscle engagement.

Benefits:
The push-up is a foundational exercise in cricket training that emphasizes scapular patterning, motor control, and anterior chain stabilization.

Starting with bodyweight variations allows athletes to develop proper movement control before progressing to more advanced exercises.

By fully engaging the shoulder blades and upper back, athletes can enhance upper body strength, build better scapular control, and strengthen their anterior chain for improved athletic performance.

16. Fielders Landmine Deceleration Drill

Purpose:
The Fielders Landmine Deceleration Drill is an essential exercise for cricketers, building strength and coordination for effective deceleration during the follow-through when throwing.

It utilizes a fixed axis to increase resistance while mimicking a throwing action closely.

This drill strengthens the posterior shoulder and engages the periscapular muscles responsible for stabilizing the scapula. It also loads the lead leg to simulate throwing demands.

It’s also a great drill for bowlers.

Instructions:

1. Setup:
   • Stand sideways to a barbell positioned in a landmine attachment, gripping the end of the bar above shoulder height with one hand.
   • Position your feet in a staggered stance, with the lead leg forward.
2. Execution:
   • Begin by lunging forward on the lead leg, mimicking the throwing action.
   • Control the descent of the barbell toward the ground, focusing on decelerating its forward and rotational forces.
   • Resist the downward motion with strength, engaging the posterior shoulder and periscapular muscles.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Emphasize a controlled descent to activate the muscles needed for pitching deceleration.
   • Engage the core and shoulder muscles to stabilize your body throughout the movement.
   • Gradually add weight to the barbell as your strength and control improve.

Benefits:
This drill strengthens the posterior rotator cuff in a functional bowling position while improving shoulder stability.

It loads the lead leg in a staggered stance, replicating the movement demands of bowling.

Incorporating this exercise helps cricketers build strength and coordination for deceleration while promoting arm health and preventing shoulder injuries.

Chop And Lift Patterns

17. Half Kneeling In-Line Chop

Purpose:
The Half Kneeling In-Line Chop is a core exercise that enhances balance and promotes proper mechanics.

By aligning the front foot, back knee, and back foot in a straight line, athletes are challenged to stabilize their core and build strength for improved athletic movement.

Instructions:

1. Setup:
   • To achieve a narrow support base, position yourself in a half-kneeling stance on a balance beam, narrow board, or similar setup.
   • Align your front foot, back knee, and back foot in a straight line, keeping your core engaged.
   • Hold a cable or resistance band in both hands, positioned two to three feet (0.6 to 0.9m) away.
2. Execution:
   • Pull the cable or band diagonally across your body in a controlled chopping motion, starting high on one side and finishing low on the opposite side.
   • Keep your upper body stable and your core tight throughout the movement.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Maintain an upright posture to keep your balance stable.
   • Engage your core to prevent your upper body from tilting during the chop.
   • Start with a lighter resistance band or cable to master the movement before progressing to heavier loads.

Benefits:
The Half Kneeling In-Line Chop is ideal for developing core strength, balance, and proper mechanics.

By challenging the athlete to stabilize with a narrow base of support, this exercise strengthens the muscles needed for balance and agility on the cricket field.

Incorporating it into your training regimen will improve rotational power and core control, which are essential for dynamic athletic movements like batting, bowling and throwing.

18. Half Kneeling In-Line Lift

Purpose:
The Half Kneeling In-Line Lift is a counterpart to the chop, working on diagonal movement from low to high.

This exercise improves core stability and strength while challenging balance and coordination.

By raising the outside knee and keeping the inside knee down, athletes can refine their mechanics and control.

Instructions:

1. Setup:
   • Assume the same in-line position used for the chop, with your feet, back knee, and back foot all in a straight line.
   • For the lift pattern, position the outside knee up while the inside knee remains down.
   • Hold a cable or resistance band in both hands at an angle below you.
2. Execution:
   • Pull the cable or band diagonally across your body from low to high, bringing it toward your chest before pushing it upwards.
   • Keep your core tight and maintain balance as you complete the upward, diagonal movement.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Maintain a solid core to stabilize your upper body and prevent tipping.
   • Ensure that your movement is smooth and controlled throughout the lift.
   • Start with a lighter resistance band or cable to master the movement before progressing to heavier loads.

Benefits:
The Half Kneeling In-Line Lift enhances diagonal strength, balance, and core stability.

This exercise improves dynamic control and rotational power by challenging athletes to pull and push upward, which are essential for athletic movements like batting and throwing.

Incorporating the lift pattern into your training will help strengthen your core and enhance overall balance and coordination.

19. Lunge Position Chop

Purpose:
The Lunge Position Chop is a progression from the half-kneeling variation, in which the back knee is lifted off the ground.

This requires the athlete to hold a static lunge posture while executing a controlled chopping motion, targeting core stability and strength.

Maintaining a stable lunge stance, athletes refine their balance and control while working their core.

Instructions:

1. Setup:
   • Assume a lunge position with your back knee lifted off the ground.
   • Keep your front knee bent at a 90-degree angle and your core engaged for balance.
   • Hold a cable or resistance band in both hands at an angle above you.
2. Execution:
   • Pull the cable or band diagonally across your body in a controlled chopping motion, starting high and finishing low.
   • Focus on a steady pull-push movement to maintain balance.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Keep your back straight and core tight throughout to prevent tipping.
   • Start with a lightweight to master the movement before progressing to heavier loads.
   • Ensure the chopping motion is smooth and controlled to emphasize stability.

Benefits:
The Lunge Position Chop challenges athletes to maintain stability in a static lunge position, reducing stable points and demanding greater core strength and balance.

The progression from half kneeling to lunge follows Gray Cook’s methodology of minimizing joint involvement to emphasize core and hip stability.

Removing the back knee as a stable point increases the challenge for cricketers by requiring additional core engagement.

Incorporating this exercise will help athletes refine their balance, control, and core strength, which are essential for agility and coordination on the field.

20. Lunge Position Lift

Purpose:
The Lunge Position Lift is similar to the Half Kneeling In-Line Lift but with the back knee raised off the ground or beam.

This variation requires athletes to maintain a static lunge posture while performing the lift, adding a stability challenge that enhances core strength, balance, and control.

Instructions:

1. Setup:
   • Assume a lunge position with your back knee lifted off the ground, your front knee bent at a 90-degree angle, and your core engaged.
   • Hold a cable or resistance band diagonally below you in both hands.
2. Execution:
   • Pull the cable or band diagonally across your body from low to high, bringing it toward your chest before pushing it upwards.
   • Focus on a controlled pull-push movement while keeping your core tight for stability.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Keep your core engaged to prevent tipping and maintain balance.
   • Start with a lighter weight or resistance band to ensure proper form before progressing to heavier loads.
   • Ensure your movement is smooth and controlled for maximum core engagement.

Benefits:
The Lunge Position Lift provides a valuable progression from the Half Kneeling In-Line Lift by incorporating the raised back knee, increasing the core’s stability challenge.

This movement helps athletes improve their balance, rotational power, and control, which are crucial for batting, throwing, and agility in cricket.

Incorporating the Lunge Position Lift will help cricketers refine their core strength and stability, which will translate to improved on-field performance.

21. Standing Chop

Purpose:
The Standing Chop introduces a dynamic shift in focus, emphasizing a smooth and explosive motion.

Unlike the previous variations, this exercise requires athletes to transition from a split stance to having their feet parallel, shifting from stability training to developing dynamic rotational power.

Instructions:

1. Setup:
   • Stand with your feet shoulder-width apart, holding a cable or resistance band diagonally above you with both hands.
   • Engage your core and keep your knees slightly bent.
2. Execution:
   • Pull the cable or band downwards in an aggressive, diagonal chopping motion, aiming towards the ground in front of your opposite knee.
   • Focus on a solid pull-push pattern while keeping your core tight.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Visualize the movement as throwing an object towards the ground to achieve an explosive pull-push pattern.
   • Start with a manageable weight or resistance band to refine your form before increasing the load.
   • Ensure your movement remains controlled while maximizing explosive rotational power.

Benefits:
The Standing Chop progresses from anti-rotation to explosive rotation, helping athletes develop athletic power and agility in cricket-specific movements.

By focusing on the aggressive pull-push pattern, cricketers can enhance their rotational power and speed, which are crucial for batting, throwing, and other dynamic movements on the field.

This exercise will help cricketers refine their core strength, balance, and explosive rotational ability.

22. Standing Lift

Purpose:
Like a diagonal push press, the Standing Lift is a dynamic movement crucial for cricket training.

It involves an explosive cross-body squat-to-stand motion that finishes with the arms extended on the side opposite the cable column.

This movement emphasizes explosive power and agility, essential for cricket-specific performance.

Instructions:

1. Setup:
   • Stand with your feet shoulder-width apart, facing the cable column or resistance band attachment.
   • Hold the cable or band diagonally below you with both hands.
2. Execution:
   • Perform a squat-to-stand motion, diagonally pulling the cable or band across your body from low to high.
   • Extend your arms at the top, finishing on the side opposite the cable column.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Focus on a smooth, explosive motion while keeping your core engaged for stability.
   • Start with a manageable weight or resistance band to refine the movement pattern before increasing the load.
   • Maintain parallel foot placement to encourage natural rotation.

Benefits:
The Standing Lift promotes explosive power and agility by emphasizing a squat-to-stand action.

While focusing on vertical movement rather than rotation, the natural rotational pattern due to parallel foot placement and load position enhances athletic performance.

Incorporating this exercise into cricket training will refine explosive power, agility, and cross-body coordination, helping cricketers improve their movements on the field.

23. Standing Transverse Chop

Purpose:
The Standing Transverse Chop, sometimes called the “slice,” is an excellent exercise for cricketers, as it enhances hitting and striking abilities.

Maintaining the familiar pull-push pattern while in a parallel stance, this movement helps build rotational power and coordination.

By grasping the tricep rope with the thumbs pointing towards the cable column, athletes can perform the exercise smoothly and with reduced wrist strain.

Instructions:

1. Setup:
   • Stand with your feet shoulder-width apart, holding a tricep rope attachment diagonally above you with both hands.
   • Face the cable column directly, ensuring your thumbs are pointing toward the column.
2. Execution:
   • Pull the rope diagonally across your body smoothly and slicingly, keeping your core tight.
   • Aim to finish on the side opposite the cable column, with your hands at knee level.
   • Return to the starting position and repeat for the desired reps before switching sides.
3. Tips:
   • Focus on maintaining a smooth, controlled motion to reduce pressure on your wrists.
   • Engage your core to stabilize your body and encourage a pull-push solid pattern.
   • Start with a lighter weight to practice the motion before increasing resistance.

Benefits:
The Standing Transverse Chop helps cricketers improve their striking abilities by reinforcing rotational power and coordination.

The parallel stance and thumb grip ensure smooth execution while reducing wrist strain for optimal performance and comfort.

Incorporating this exercise into your cricket training routine will enhance core stability and rotational power, improving hitting and striking power when batting and even throwing.

Plyometric Exercises

24. Continuous Hurdle Jumps

Purpose:
Continuous Hurdle Jumps are excellent for refining jumping and landing skills while building on the foundation of the Hurdle Jump and bounce.

This exercise improves speed, reactivity, and explosive power off the ground, which is essential for cricketers seeking agility and quick footwork.

Instructions:

1. Setup:
   • Set up a series of hurdles for your fitness level at an appropriate height and distance.
   • Stand before the first hurdle, engaging your core and readying your knees for a high lift action.
2. Execution:
   • Approach each hurdle with high knees, using a double-arm swing to propel yourself over.
   • Aim for a soft, controlled touchdown on landing, engaging your muscles to absorb the impact.
   • Immediately spring into the next jump over the subsequent hurdle, keeping your legs active.
3. Tips:
   • Focus on landing lightly with proper knee alignment to absorb force and prevent injury.
   • Keep your upper body upright and maintain a steady rhythm between hurdles.
   • Start with lower hurdles if necessary, then gradually increase their height as you progress.

Benefits:
Continuous Hurdle Jumps emphasize the ability to absorb force during the landing phase, an essential skill before progressing to the next jump.

This exercise strengthens the lower body, enhances explosive power, and improves reactivity, helping cricketers develop the agility and quick response needed for their sport.

Incorporating it into your training will promote better footwork, increased leg strength, and more explosive movements on the field.

25. Continuous Hurdle Hops

Purpose:
Continuous Hurdle Hops are similar to hurdle jumps but focus on developing unilateral strength and power.

They aim to reduce ground contact time during athletic movements, helping athletes generate power swiftly.

This exercise improves explosive strength and agility, which are crucial for cricketers.

Instructions:

1. Setup:
   • Stand in front of a series of hurdles with your feet shoulder-width apart, ready for explosive movement.
   • Engage your core to maintain balance.
2. Execution:
   • Jump off one foot, clearing each hurdle with a high knee lift.
   • Upon landing, immediately spring off the same foot to clear the next hurdle quickly.
   • Focus on minimizing ground contact time while maximizing height and power with each hop.
3. Tips:
   • Keep your upper body upright and maintain a steady rhythm throughout the series.
   • Aim for explosive movement, focusing on height and power with each hop.
   • Start with lower hurdles and gradually increase the height as you gain confidence and strength.

Benefits:
Continuous Hurdle Hops enhance unilateral strength and power while reducing ground contact time, making cricketers quicker and more agile.

This exercise promotes explosive movement and builds agility, which is essential for sprinting between wickets, diving, and fielding with speed.

Incorporating it into training will improve footwork, reaction time, and overall explosive power.

26. 45-Degree Medial to Lateral Hurdle Hops

Purpose:
45-degree Medial to Lateral Hurdle Hops offer a unique advantage for cricketers by closely mimicking the rapid movements required on the field.

This exercise helps improve deceleration abilities and agility while prioritizing injury prevention.

Instructions:

1. Setup:
   • Place a series of hurdles at a 45-degree angle and stand in front of the first hurdle with your feet shoulder-width apart.
   • Engage your core and prepare to hop laterally.
2. Execution:
   • Jump diagonally over the hurdle, moving at a 45-degree angle and landing softly on the other side.
   • Immediately spring into the next hop, continuing through each hurdle quickly.
   • Focus on a smooth, controlled motion while minimizing ground contact time.
3. Tips:
   • Keep your knees aligned with your toes during the landing to absorb impact and prevent injury.
   • Start with a lower hurdle height to practice the movement before progressing to higher hurdles.
   • Maintain an upright posture throughout the exercise to maximize control and balance.

Benefits:
Performing the hops at a 45-degree angle improves deceleration capabilities crucial for sudden directional changes in a game.

Adding this exercise to your training routine will enhance your on-field performance by increasing agility and explosive power while reducing the risk of injury during quick, sudden movements.

27. 45-Degree Bounds

Purpose:
The 45-degree Bound is a progression from the Heiden movements, which involves a forceful push-off from side to side to improve lateral power and agility.

This movement is particularly relevant for cricketers who require quick lateral agility for fielding, diving, and running quick twos and threes between the wickets.

Instructions:

1. Setup:
   • Stand on one leg with your knee slightly bent and your core engaged, preparing to push off diagonally.
   • Keep your arms ready to swing for balance and propulsion.
2. Execution:
   • Push off assertively to the opposite side at a 45-degree angle, landing on the other leg.
   • Absorb the impact with a soft knee and immediately push off again in the opposite direction.
   • Continue bounding back and forth at a 45-degree angle, focusing on explosive lateral power.
3. Tips:
   • Keep your core engaged to maintain balance and prevent tipping during the bounds.
   • Use your arms to generate momentum and maintain control.
   • Start with shorter bounds to practice the technique before increasing the distance.

Benefits:
The 45-degree Bound involves a forceful push-off movement that helps athletes build lateral power, which is vital for quick direction changes.

Incorporating this exercise into training will improve cricketers’ lateral agility, explosive power, and ability to react swiftly in gameplay situations.

Power: Medicine Ball Side Throws

We love medicine ball side throws.

These rotational throws are essential for developing core and hip power, which is crucial for high performance in cricket.

These movements enhance explosive rotational actions required in all sports, including hockey, golf, tennis, and baseball.

Using medicine balls, cricketers can harness hip internal and external rotation effectively, channelling power from the ground.

The primary emphasis isn’t solely on torso rotation but on generating forceful hip rotation.

Due to the challenging nature of medicine ball exercises, our athletes typically progress from tall or half-kneeling positions to standing throws, skipping the lunge position.

28. Half Kneeling Side-Twist Throw

Purpose:
The Half-Kneeling Side-Twist Throw is ideal for beginners because it simplifies the movement by reducing the involvement of certain joints, as popularized by physical therapist Gray Cook.

The half-kneeling position focuses on hip rotation during throws, as the knees and ankles are minimized.

Instructions:

1. Setup:
   • Start in a half-kneeling position with the inside knee closest to the wall raised.
   • Hold a light medicine ball in both hands at waist height, with your torso rotated away from the wall.
2. Execution:
   • Engage the hips and the glute of the kneeling leg, emphasizing rotation over pushing to initiate the throw.
   • Twist your torso towards the wall, throwing the ball against it with forceful hip rotation.
   • Catch the ball on the rebound and return to the starting position.
   • Repeat for the desired number of reps before switching sides.
3. Tips:
   • Focus on maintaining strong hip engagement to drive the throw.
   • Avoid reverting to a pushing motion by mentally connecting the movement to a shot or swing.
   • Keep the core tight and the movement controlled to improve rotational power.

Benefits:
The Half-Kneeling Side-Twist Throw compels athletes to engage the hips and glute muscles while minimizing joint involvement, enabling a clear focus on hip rotation.

By emphasizing this over-throwing, cricketers can build the explosive rotational power needed for batting, bowling and throwing.

Monitoring techniques for any tendencies to revert to pushing ensures that athletes fully harness the movement’s benefits.

29. Standing Side-Twist Throw

Purpose:
The Standing Side-Twist Throw skips the lunge position and moves directly to standing, focusing on generating maximum force when throwing the ball.

For older cricketers lacking flexibility or core strength, starting in this position is often more suitable and emphasizes a broad motor pattern to overcome technical challenges.

Instructions:

1. Setup:
   • Stand with your feet shoulder-width apart and your core engaged, facing sideways to the wall.
   • Hold a light medicine ball in both hands at waist height, with your torso rotated away from the wall.
2. Execution:
   • Engage your hips and twist your torso to propel the ball toward the wall with a powerful rotational motion.
   • Catch the ball on the rebound and return to the starting position.
   • Repeat for the desired number of reps before switching sides.
3. Tips:
   • Focus on engaging your hips and core to generate maximum force in the throw.
   • Avoid pushing with your arms by emphasizing rotational movement.
   • Keep your feet firmly planted on the ground to maintain stability.

Benefits:
Starting in the standing position allows athletes to build rotational power without requiring extra flexibility or core strength for the half-kneeling position.

By skipping the lunge position and emphasizing a broad motor pattern, cricketers can refine their rotational power to enhance batting and throwing performance while overcoming specific technical challenges.

30. Side-Twist Throws with Step

Purpose:
The Side-Twist Throws with Step build on previous progressions by incorporating movement into the throw.

Stepping forward toward the wall with the front foot amplifies the force generated from the back foot, helping athletes develop explosive rotational power.

Instructions:

1. Setup:
   • Stand sideways to the wall, holding a medicine ball in both hands at waist height.
   • Keep your feet shoulder-width apart, with your torso rotated away from the wall.
2. Execution:
   • Step forward with your front foot as you twist your torso and throw the ball at the wall.
   • Focus on transferring weight from the back foot to the front foot while maintaining a consistent throwing technique.
   • Catch the ball on the rebound and return to the starting position.
   • Repeat for the desired number of reps before switching sides.
3. Tips:
   • Emphasize weight transfer by pushing off the back foot and landing firmly on the front foot.
   • Keep the core tight to stabilize the body and maintain a controlled movement.
   • Focus on a fluid, continuous motion for efficient rotational power.

Benefits:
Incorporating the forward step into the Side-Twist Throw emphasizes transferring weight from the back to the front foot, amplifying power generation.

This progression maintains consistency in the side throw technique while helping cricketers build dynamic rotational power for explosive batting and throwing.

31. Two-Step Side-Twist Throw

Purpose:
The Two-Step Side-Twist Throw advances the progression by incorporating two steps toward the wall.

This movement involves increased aggression and force, closely mirroring the actions of throwing or shooting in motion.

It places greater demands on the front foot and hip, simulating the dynamic movements required in sports like cricket.

Instructions:

1. Setup:
   • Stand farther away from the wall than in previous drills, holding a medicine ball in both hands at waist height.
   • Face sideways to the wall with your torso rotated away from it, and keep your feet shoulder-width apart.
2. Execution:
   • Take two steps toward the wall, starting with your back foot and leading with your front foot.
   • Twist your torso and throw the ball at the wall with increased force while transferring your weight to the front foot.
   • Catch the ball on the rebound and return to the starting position.
   • Repeat for the desired number of reps before switching sides.
3. Tips:
   • Focus on a controlled weight transfer while maintaining aggression and power in the throw.
   • Keep your core tight to stabilize your body and maintain balance.
   • Ensure your front hip is aligned with the wall to replicate the throwing motion effectively.

Benefits:
The Two-Step Side-Twist Throw increases aggression and force, replicating hitting the ball or throwing while in motion.

It demands greater engagement from the front hip and foot, helping cricketers simulate dynamic movements needed in the sport.

Incorporating this drill will enhance their ability to generate rotational power and maintain balance while performing explosive actions like batting or fielding.

Power: Medicine Ball Overhead Throws

Overhead throw progressions are vital for developing the anterior core and training the rotator cuff and posterior shoulder muscles.

They harness the explosive power needed for many athletic movements while providing excellent conditioning for upper-body strength and coordination.

Instead of using the half-kneeling, tall-kneeling, or lunge positions, which are often challenging to teach and execute consistently, we focus on standing variations to maximize practicality and power output.

For overhead throws, traditional medicine balls are ideal due to their superior rebound capability, which allows athletes to practice with a fluid rhythm.

This bounce-back feature contrasts with the non-bouncing medicine balls typically used for rotational exercises.

The unique characteristics of the traditional medicine ball make it perfect for these throw progressions, emphasizing core engagement and shoulder mobility.

Incorporating overhead throws into your training will help cricketers and other athletes develop better upper-body strength, dynamic power, and a robust, injury-resistant core.

32. Standing Overhead Throws

Purpose:
The Standing Overhead Throw is the foundational exercise for all overhead throwing variations. This drill resembles a football throw-in, but the feet are shoulder-width apart rather than staggered.

It’s particularly beneficial for cricketers, focusing on developing explosive power through the trunk and upper body.

Instructions:

1. Setup:
   • Stand with your feet shoulder-width apart, holding a traditional medicine ball overhead with both hands.
   • Engage your core and keep your arms fully extended.
2. Execution:
   • Use the trunk to propel the ball forward in an aggressive, explosive motion, like a soccer throw-in.
   • Aim to throw the ball at a distance where it returns on one bounce.
   • Let the ball hit the ground and avoid catching it after the throw, focusing on fluid, continuous movement.
   • Return to the starting position and repeat for the desired number of reps.
3. Tips:
   • Emphasize the use of your trunk rather than your arms for maximum power.
   • Keep your shoulders relaxed and core tight to maintain stability and control.
   • Adjust your distance from the wall to ensure a consistent bounce-back.

Benefits:
The Standing Overhead Throw helps cricketers develop explosive power by generating force with the trunk rather than the arms.

This movement engages the entire anterior core and conditions the posterior shoulder muscles, helping cricketers and other throwing athletes build strength, coordination, and a robust, injury-resistant upper body.

33. Standing Overhead Throw with Staggered Feet

Purpose:
The Standing Overhead Throw with Staggered Feet is an advanced progression of the standing overhead throw that adds a cricket-specific element.

The staggered stance engages the legs more and increases the velocity of the throw, placing a more significant diagonal load on the core.

Transition to this variation only after mastering the standard standing overhead throw using the torso.

Instructions:

1. Setup:
   • Stand with your feet staggered, with one foot forward and the other back.
   • Hold a traditional medicine ball overhead with both hands and fully extend your arms.
2. Execution:
   • Use your trunk and legs together to propel the ball forward aggressively, like a soccer throw-in.
   • Aim to throw the ball at a distance where it returns on one bounce.
   • Allow the ball to hit the ground and avoid catching it afterwards.
   • Return to the starting position and repeat for the desired reps before switching the lead foot.
3. Tips:
   • Engage your legs to increase velocity and diagonal core loading.
   • Focus on maintaining core stability while emphasizing power from your trunk.
   • Adjust your distance from the wall to ensure a consistent bounce-back.

Benefits:
The Standing Overhead Throw with Staggered Feet enhances the exercise’s cricket-specific nature by incorporating more leg involvement and diagonal core loading.

This variation helps cricketers build rotational power, explosive upper-body strength, and agility for powerful hitting, throwing, and fielding.

34. Standing Overhead Throw with Step

Purpose:
The Standing Overhead Throw with Step builds on the staggered stance by incorporating a dynamic step into the throw.

This movement increases velocity and places more stress on the posterior shoulder while closely mirroring the mechanics seen in various overhead throwing or striking sports.

Instructions:

1. Setup:
   • Stand with your feet staggered, with one foot forward and the other back.
   • Hold a traditional medicine ball overhead with both hands, keeping your arms fully extended.
2. Execution:
   • Take a forward step with your back foot to build momentum, propelling the ball forward with an explosive overhead motion.
   • Allow the ball to hit the ground and return on one bounce without catching it afterwards.
   • Return to the starting position and repeat for the desired reps before switching the lead foot.
3. Tips:
   • Focus on synchronizing your step with the throwing action for a smooth, powerful motion.
   • Engage your core to stabilize and drive force through your trunk.
   • Adjust your distance from the wall to ensure a consistent bounce-back.

Benefits:
The Standing Overhead Throw with Step enhances velocity and closely replicates the dynamic movement seen in cricket.

The added step increases posterior shoulder stress and improves the body’s ability to coordinate force from the ground up.

This drill will help cricketers generate more powerful throws and striking power while building a stronger, more injury-resistant upper body.

Power: Chest Throws

Chest throws are pivotal in our medicine ball training programmes for cricketers.

These exercises translate the strength gained from movements like push-ups and dumbbell bench presses into practical skills relevant to cricket.

Chest throws are essentially the upper body’s plyometric exercise, driving explosive movements crucial for high-level cricket performance.

By incorporating chest throws into training, cricketers can significantly improve their upper body power and confidently and precisely transfer this power to the field.

35. Tall Kneeling Chest Throw

Purpose:
The Tall Kneeling Chest Throw is the initial progression for chest throws. It emphasizes upper body power while incorporating hip movement.

Although athletes can maintain a strict, tall kneeling position to focus on the upper body, they are often encouraged to drop their hips slightly and explode forward to connect hip movement with hand action.

Instructions:

1. Setup:
   • Kneel in a tall kneeling position with your knees hip-width apart and core engaged.
   • Hold a medicine ball close to your chest with both hands, elbows bent.
2. Execution:
   • Drop your hips slightly, then explode forward while pushing the medicine ball away from your chest as forcefully as possible.
   • Keep your core tight and extend your arms fully at the end of the movement.
   • Let the ball hit the ground or a wall without catching it afterwards.
   • Return to the starting position and repeat for the desired number of reps.
3. Tips:
   • Focus on synchronizing the drop in your hips with the push-off for an explosive movement.
   • Maintain a stable core to prevent your body from tipping or rotating.
   • Adjust your distance to ensure a consistent, powerful throw.

Benefits:
The Tall Kneeling Chest Throw improves upper body power and coordination between the hips and hands.

This exercise allows athletes to drop their hips and explode forward, helping cricketers build strength and agility and better understand how to translate hip movement into powerful upper-body actions.

Incorporating this exercise into your training will enhance explosive chest power for batting, bowling and throwing.

36. Standing Chest Throw

Purpose:
The Standing Chest Throw builds on the Tall Kneeling progression by transitioning to a parallel standing position.

This advancement emphasizes hip engagement to generate explosive power.

Athletes should maintain an athletic stance with feet slightly wider than shoulder-width apart and slight flexion in the hips and knees.

Instructions:

1. Setup:
   • Stand in an athletic stance with your feet slightly wider than shoulder-width apart and knees slightly bent.
   • Hold a medicine ball close to your chest with both hands, elbows bent.
2. Execution:
   • Bend your hips and knees slightly, then push the medicine ball explosively away from your chest.
   • Engage your core and extend your arms to propel the ball forward with maximum force.
   • Allow the ball to hit the ground or a wall, and avoid catching it afterwards.
   • Return to the starting position and repeat for the desired number of reps.
3. Tips:
   • Use your hips to drive explosive movement while keeping your core tight for stability.
   • Maintain a strong stance to prevent tipping or rotating during the throw.
   • Adjust your distance to ensure consistent force in each throw.

Benefits:
The Standing Chest Throw refines athletes’ ability to incorporate hip movement for explosive upper-body power.

This progression helps cricketers build strength and agility while learning to translate core stability into powerful hand actions.

Adding this exercise to your training will enhance your ability to perform explosive ball striking, fast bowling, and throwing on the cricket field.

37. Stepping Chest Throw

Purpose:
The Stepping Chest Throw progression builds on the standing position by incorporating a dynamic step forward.

Starting with a staggered stance, the athlete drives off the back foot to emphasize explosive power generation.

Instructions:

1. Setup:
   • Stand in a staggered stance with your right foot back and your left foot forward.
   • Hold a medicine ball close to your chest with both hands, elbows bent.
2. Execution:
   • Propel yourself forward by driving off your left foot and pushing the medicine ball explosively away from your chest.
   • Extend your arms as you step toward the wall, generating maximum force.
   • Allow the ball to hit the ground or a wall, and avoid catching it afterwards.
   • Return to the starting position and repeat for the desired reps before switching the lead foot.
3. Tips:
   • Use your hips and legs to drive explosive movement while keeping your core tight for stability.
   • Maintain a solid stance to prevent tipping or over-rotating during the step.
   • Adjust your distance to ensure consistent force and rebound in each throw.

Benefits:
The Stepping Chest Throw progression emphasizes the connection between leg and upper body power.

By driving off the back foot, athletes learn to coordinate their movements and maximize the explosive power needed for batting and throwing in cricket.

Incorporating this drill will enhance your agility, upper body strength, and explosive movement for improved performance on the field.

Sprinting

Sprinting is widely recognized as one of the best exercises for developing strong, powerful athletes because it embodies the ultimate expression of explosive power.

This dynamic, explosive movement engages the entire body, requiring coordinated muscle contractions, quick reflexes, and intense focus.

By refining speed, strength, and acceleration, sprinting helps athletes cultivate fast-twitch muscle fibres, increase lower-body power, and improve overall athletic performance.

The blend of raw speed and muscular force makes sprinting unparalleled for building cricketers capable of absolute performance at the highest level.

38. Timed Sprints

Purpose:
Timed sprints are an essential training tool for cricketers seeking to enhance speed and maximize their performance potential.

By timing their sprints, cricketers can assess their speed, track progress, and set benchmarks for continuous improvement.

This method helps athletes focus on acceleration, running mechanics, and proper pacing to build explosive power and endurance.

Timed sprints are by far the best way to make cricketers faster.

Instructions:

1. Setup:
   • Mark a clear start and finish line, usually between 20 to 40 meters apart, depending on the training goals.
   • Have a stopwatch or timing device ready to record the time.
2. Execution:
   • Begin at the starting line in a sprinting stance with one foot back, knees bent, and your weight slightly forward.
   • Explode off the starting line with maximum effort, driving your knees and arms for acceleration.
   • Sprint at top speed through the finish line while maintaining good form and powerful strides.
   • Record the sprint time and take an adequate rest interval before the next sprint.
3. Tips:
   • Focus on driving your knees and swinging your arms for efficient acceleration.
   • Keep your head and upper body steady, avoiding excessive movement to maintain speed.
   • Gradually increase sprint distances to build endurance and vary the sprint intervals for optimal progress.

Benefits:
Timed sprints offer valuable insights into an athlete’s speed potential while providing motivation and clear benchmarks.

They encourage self-organization, help refine running mechanics, and promote training with intent.

Regularly timing sprints helps cricketers gauge their progress and work toward measurable speed improvements while reducing the risk of injury.

This practice sharpens acceleration, builds explosive power, and ensures that athletes perform at their best on the field.

Final Thoughts: Strength and Power Exercises for Cricketers

These strength and power exercises for cricketers form a comprehensive list of exercises designed to enhance every aspect of a cricketer’s athleticism.

These are our go-to exercises for building strength and power with our athletes.

These movements target the essential muscle groups and athletic attributes needed to excel at cricket, whether it’s explosive batting, athletic fielding, or fast bowling.

However, like anything in life, consistency is key.

You need to regularly perform these exercises to develop the power, speed, and resilience required to meet the demands of the modern game.

I promise that just performing these exercises will help you build strength, improve coordination, and reduce injury risk, ensuring you’re always ready to perform at your best.

Embrace this new approach to cricket training and unlock your full potential on the field!

Let me know how they go!

FAQs