A good fitness level can make a player legendary in his game. If you are suffering from a low fitness level it can affect your game and also you get less chance to play for your team. Fitness plays an important role to improve your skills and upgrade yourself in cricket. If you want to play cricket for a longer time you need to improve your power training in a highly specific way. Doing daily cricket fitness exercises will help you to strengthen your body. This strength will help you on the cricket pitch. Today I am going to discuss some most important fitness exercises for cricketers. Try to do it in a daily routine it will make a huge difference in your cricket skills.
Some important fitness exercises every cricketer must do it before a match to develop your core strength and muscle power.
1. Squats
Squats are the most common and important exercise every athletic must include it in their exercise routine. Because it helps to develop the strength of your lower body. Lower body strength helps to maintain your body weight. For cricketers, it also creates a good base for quick movement on the cricket ground. In cricket, every batsman, bowler, and fielder have to run so your lower body plays an important role in cricket.
Squats are the fastest way to develop strength in the legs and power with no injuries. This exercise is been ignore by many cricketers but the truth is that squat is only a powerful exercise for flexibility.
There are many types of Squats –
- Barbell back squat
- Barbell front squat
- Goblet squat
- Split squat
- Single leg squat
2. Bench Press
In cricket upper body of cricketers must be strong to build a perfect movement. Bench press is a way it helps to develop your muscle strength of upper body compound exercise. Bench press is one of the core exercises for every batsman, bowler and wicket-keeper. So, now you can notice the importance of this exercise in the life of cricketers.
Because the main role for cricketers depends totally on solid upper body strength. Bench press targets your muscle groups are Pecs, Triceps, and Anterior deltoids. If your upper body strength is weak include it in your exercise routine. I guarantee you this will helps to improve your upper body muscle power.
3. Deadlift
Nowadays, people think that deadlift exercise is only for muscular people or bodybuilder. If you think similar it’s wrong because there are many cricketers like Virat Kohli. He loves to do deadlift as he uploads many videos related to deadlift on social media. A deadlift is for hips it develops your strength, mobility, and Stability.
How to do this exercise is very easy just bending down and picking something from the floor. It’s very difficult to do a deadlift without any equipment’s but you can train your hip extension without deadlift.
There are many types of Deadlift –
- Barbell deadlift
- Trap bar deadlift
- Stiff leg deadlift. (You can include it in your warm-up session to see better results.)
4. Lunge
A lunge is the best exercise to develop strength of leg muscles as well as hips, glutes, and core. The lunge target muscle group is Quads. It improves your element of balance which is must be required in cricket and other sports. Mainly in cricket, you bend many times to pick a ball, and at the time of fielding and also in wicket keeping.
You can make lunge more difficult by adding some weights. Do 10 to 12 reps on each leg with 2 to 3 number of sets.
There are two types of lunge –
- Walking lunge with torso
- Twist walking lunge with weight
5. Core Strength
Core strength develops your whole-body muscles and reduces the risk of injury. Because it targets total body including back muscles and pelvis. If you want to do physical activities just make strong your core muscles. The best thing about core exercise is it required no equipment. When you complete one core strength exercise takes a break of five times then start the next one.
There is different type of core exercise –
- Abdominal crunch
- Modified plank
- Superman
- Side plank
- Bridge
- Segmental rotation
- And many more exercises…
Follow these top 5 fitness exercises if you are a cricketer or a sportsperson. Include it in your daily routine it will develop your total body dynamics. Also, need to follow a proper cricket diet plan for your daily routine.
Leave a Reply