Strength that earns its place
for Cricket.

Start with the big patterns

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.

Three useful choices for cricket

Goblet squat trains quadriceps with glute support. Train knee extension and leg strength across a comfortable range. Dumbbell Romanian deadlift trains hamstrings and posterior chain. Strengthen the back of the thighs for hinging and knee control. One-arm dumbbell row trains lats, rhomboids, mid-back and biceps. Build pulling strength and balance pressing work.

How to progress

Begin with about two challenging sets per move twice weekly. Add repetitions or a little load as technique and recovery allow. Training close to failure is not required on every set, and the best schedule is the one you repeat.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Goblet squat

Quadriceps with glute support. Sit between the hips and stand through the whole foot.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

One-arm dumbbell row

Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two whole-body days, practice and one easy aerobic session. Combine easy aerobic fitness with short controlled efforts.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Bowling and batting loads require sport coaching and gradual progression. Track bowling and throwing exposure and reduce gym load in busy match weeks.