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THE STRONG TABLE / CRICKET

Cricket
training guide.

Prepare for running between wickets, fielding and throwing.

5 SCIENCE-INFORMED READS5 COMPLETE SESSIONSNO ACCOUNT REQUIRED
Cricket training context

Understand the game.

These five guides connect the sport's demands to practical strength, conditioning and recovery decisions.

01 / READ THE GAME

The demands of the sport

Cricket blends long days of standing and walking with short sprints, throws and batting skill.

READ THE GUIDE ↗02 / BUILD THE BASE

Strength that earns its place

Leg, trunk and upper-back strength provide a useful physical base. In the weight room, use controlled repetitions and a range you can own before adding load.

READ THE GUIDE ↗03 / ENGINE ROOM

Conditioning without junk fatigue

Combine easy aerobic fitness with short controlled efforts.

READ THE GUIDE ↗04 / STAY AVAILABLE

Mobility and recovery that matter

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

READ THE GUIDE ↗05 / PUT IT TOGETHER

A week you can actually repeat

Two whole-body days, practice and one easy aerobic session.

READ THE GUIDE ↗

Choose a session.

Every workout lists its purpose, dose and movement guide. Skill practice and coaching remain part of sport preparation.

01 / 38 MIN / FULL BODY STRENGTH

Cricket / Strength base

Leg, trunk and upper-back strength provide a useful physical base.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Goblet squat — illustrative movement reference
Goblet squat3 × 6–10Quadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗Dumbbell Romanian deadlift — illustrative movement reference
Dumbbell Romanian deadlift3 × 8–10Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
TECHNIQUE ↗One-arm dumbbell row — illustrative movement reference
One-arm dumbbell row2 × 8–12Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
TECHNIQUE ↗Cable face pull — illustrative movement reference
Cable face pull2 × 8–12Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

02 / 27 MIN / BALANCE AND SIDE-TO-SIDE CAPACITY

Cricket / Single-side control

Cricket blends long days of standing and walking with short sprints, throws and batting skill.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Goblet squat — illustrative movement reference
Goblet squat2 × 8/sideQuadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8/side or 25 secAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Dumbbell Romanian deadlift — illustrative movement reference
Dumbbell Romanian deadlift2 × 10Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
TECHNIQUE ↗Brisk walk intervals — illustrative movement reference
Brisk walk intervals12–20 min easyHeart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

03 / 32 MIN / PUSH, PULL AND TRUNK

Cricket / Upper and trunk

Leg, trunk and upper-back strength provide a useful physical base.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

One-arm dumbbell row — illustrative movement reference
One-arm dumbbell row3 × 8–12Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
TECHNIQUE ↗Cable face pull — illustrative movement reference
Cable face pull3 × 8–12Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 10/sideAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Goblet squat — illustrative movement reference
Goblet squat2 × 8Quadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

04 / 24 MIN / CONDITIONING

Cricket / Repeatable engine

Combine easy aerobic fitness with short controlled efforts.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Brisk walk intervals — illustrative movement reference
Brisk walk intervals5 min easy + 6 × 40 sec moderate / 80 sec easyHeart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
TECHNIQUE ↗Goblet squat — illustrative movement reference
Goblet squat2 × 8 easyQuadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8 easyAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

05 / 20 MIN / EASY MOVEMENT

Cricket / Recovery reset

Track bowling and throwing exposure and reduce gym load in busy match weeks.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Brisk walk intervals — illustrative movement reference
Brisk walk intervals10–15 min conversationalHeart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press1 × 6–8 comfortableAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Dumbbell Romanian deadlift — illustrative movement reference
Dumbbell Romanian deadlift1 × 8 lightHamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

A WEEK THAT FITS

How to put it together.

Two whole-body days, practice and one easy aerobic session.

Track bowling and throwing exposure and reduce gym load in busy match weeks.

Explore more training →
MON Strength baseTUE Sport skill or easy aerobicWED Repeatable engine or easier dayTHU Upper and trunkFRI–SUN Play, recover and adjust
THE EVIDENCE BOUNDARY

General resistance training can improve strength and physical performance. The selected movements are practical applications to this sport's demands, not proof that any one drill uniquely prevents injury or guarantees a performance gain. Match the plan to your experience, season and health.

ACSM resistance training position stand (2026) ↗Resistance training and sport performance: systematic review (2024) ↗