10 most effective workouts for cricketers

10 most effective workouts for cricketers

A Complete Guide on Best Workout for Cricketers

This guide will show you all the important workouts for cricketers that can help them get better, enhancing their fitness in cricket. These exercises are easy to do and can make a big difference in how players perform on the field. Let's get started with the workout for cricketers!

10 Core Workout Exercises for Cricketers


Squats are a great exercise for making your legs strong, an essential part of a workout for cricketers. They help players jump higher and run faster. To do squats, stand up straight and bend your knees like you're sitting in a chair. As you descend until your thighs are parallel to the floor, maintain a straight back. Then, stand back up. It's good to do squats around 10 to 15 times. But start slowly, especially if you're new to exercising. Do 5 squats at first, then add more as you get stronger. Remember to keep your knees behind your toes to avoid hurting them. 

Single leg Squats

Single-leg squats are like regular squats, but you only use one leg at a time. They help make your legs strong. When you do single-leg squats, it's important to keep your balance. You can do sets of 8 to 10 reps on each leg. This exercise makes your legs better at jumping and running. It's good for cricket players because they need strong legs to move fast and hit the ball hard.

Romanian deadlift

Romanian deadlifts are an essential part of a workout for cricketers. This exercise involves bending forward from your hips while keeping your knees straight, which strengthens your legs and back muscles. Doing 3 sets of 10 to 12 Romanian deadlifts can enhance your speed and running ability, crucial for cricket players. However, it's vital to perform this exercise correctly to prevent injuries. Remember to maintain a straight back and lift with your legs to avoid strain.

Cook Hip Lift

Cook Hip Lift is a great exercise for cricket players. It helps them become stronger and faster, an essential aspect of any workout for cricketers. When a cricket player does Cook Hip Lifts, they lie on their back and lift their hips. This exercise makes the muscles in their hips and stomach stronger, improving their performance on the field. It also helps them move better when they play cricket. Cricket players usually do 3 sets of 10 repetitions of Cook Hip Lifts. This exercise is important because it helps cricket players hit the ball harder and run faster on the field.

Medical Ball throws

Medical ball throws are a super workout for cricket players, essential for building strength in the arms, shoulders, and core. When a player does these throws, it's like they're practicing their throws in a game, which makes them better at throwing and catching. Cricket players need strong arms to throw the ball far and catch it well, making this exercise crucial for their performance. Doing 3 sets of 10 throws each can significantly enhance cricket players' strength and skills, making it a vital workout for cricketers aiming to improve their game.

Press Up

Press-ups are a great exercise for cricket players. They help make the arms and chest strong, essential for a workout for cricketers. When a cricket player does press-ups, they push their body up and down from the ground, making their muscles work hard. Press-ups also improve balance and stability, vital for playing cricket effectively. Cricket players usually do sets of press-ups, like doing 3 sets of 10 press-ups each. By doing press-ups regularly, cricket players can hit the ball harder and throw it farther, enhancing their performance on the field.

Standing Overhead Press

The Standing Overhead Press is a great workout for cricketers. It helps make their shoulders and upper body strong, essential for playing cricket well. When players do this exercise, they lift weights above their heads, building strength in their arms and shoulders. They usually do it in sets of 8 to 12, enhancing their throwing power and batting strength. Having strong shoulders from this exercise allows players to perform better and longer on the field. So, including the Standing Overhead Press in the workout for cricketers is highly beneficial.

Chin Up

Doing chin-ups is a great workout for cricketers. When a cricket player does a chin-up, they pull themselves up using their arms, which helps make their arms and back strong. This strength is super helpful when they need to catch the ball during a game. Chin-ups also improve their grip strength, making it easier for them to hold onto the ball. Cricket players usually do about 3 sets of 8 to 10 chin-ups in their workout routine for cricketers. By doing chin-ups regularly, cricket players become stronger and better at catching and holding onto the ball during the game.

Bent over Rows

Bent-over rows are a super workout for cricketers. When a player does bend over rows, they bend their body forward and lift weights with their arms. This exercise makes their back, arms, and shoulders strong, an essential part of a workout for cricketers. It helps cricketers throw the ball harder and hit it better. Doing 3 sets of 10 reps of bent-over rows can make a big difference for cricket players. With bent-over rows, cricketers build a strong base for their bodies.

Hang pull

Hang pull is a workout for cricketers where you stand and pull up towards your chest, strengthening your upper body, especially your arms and shoulders. It's like pulling something heavy, but it's safe and helps you get stronger, making it a beneficial workout for cricketers. You can do hang pulls for about 3 sets, with maybe 8 to 12 repetitions in each set. Doing this helps your muscles grow stronger and makes it easier for you to do things like throwing and hitting in cricket.

Must Do Exercises for Batsmen

Cable Core Rotation

Cable core rotation is an exercise that helps make your tummy and back muscles strong. It's like twisting your body while holding a rope connected to a machine. This exercise is great for cricket players because it helps them twist their bodies better when they hit or throw the ball. To do cable core rotation, stand sideways to the machine and hold the rope with both hands. Keep your arms straight and pull the rope across your body, twisting your torso. Then, slowly return to the starting position. Do this exercise for 3 sets of 10 repetitions on each side. This workout for cricketers can significantly improve their performance on the field.

Shoulder Press

The shoulder press is a good workout for making shoulders strong, an essential part of a workout for cricketers. To do a shoulder press, you lift weights above your head. This exercise targets the muscles in your shoulders, making them bigger and stronger. You can use dumbbells or a barbell for shoulder presses. It's recommended to start with a lightweight and do 2 sets of 10-12 repetitions, taking short breaks between sets. Incorporating shoulder presses into their workout routine helps cricket players throw the ball better and hit it harder.

Medicine Ball Side Throw

To do the medicine ball side throw, stand sideways with your feet shoulder-width apart. Using both hands, hold the medicine ball at chest height. Twist your body and throw the ball as far as you can to the side. This exercise helps make your arms and shoulders strong for throwing and catching in cricket, making it an ideal workout for cricketers. Aim to do 3 sets of 8 to 10 throws on each side to get better at it.

Must Do Exercises for Bowlers

Barbell Squat

Barbell squat is a very good exercise for cricket players, an essential part of their workout for cricketers. It makes their legs strong, helping them run faster and jump higher during matches. To do it, players put a heavy barbell on their shoulders and then bend their knees to sit down like they're sitting in a chair. Then, they stand up again. Cricket players usually do 3 sets of 8 to 12 repetitions of barbell squats in their workout routine.

Lateral Raise

Lateral raise is a super exercise for cricket players, a crucial part of their workout for cricketers. It strengthens the shoulders, essential for throwing and catching the ball with precision. To do it, stand up straight and hold weights in both hands. Raise your arms till they are parallel to your shoulders. Then slowly lower them back down. Doing 3 sets of 10 reps is good for getting stronger shoulders.


Chin-ups are an exercise where you pull your body up with your arms. They make your arms and back strong, an essential part of the workout for cricketers. To do a chin-up, grab a bar and pull yourself up until your chin is over the bar. Try to do 3 sets of 8 to 10 chin-ups each time you work out. Doing chin-ups helps you become better at catching and holding onto the ball in cricket. It's a good exercise for building strength in your upper body, which is important for playing cricket well.

Important Fielding Exercises


Box Jump

Box jumps are a fun exercise perfect for cricket players. Start by standing in front of the box, then jump up onto it as fast as you can. Make an effort to softly land with bent knees. Start with 3 sets of 8 jumps each, and as you get stronger, you can do more. This exercise makes your legs powerful and helps you move faster on the cricket field, making it an ideal workout for cricketers.


Sprints are fast-running exercises, essential in the workout for cricketers, as they focus on making players faster and building strong legs. In sprints, players dash as fast as they can for a short distance. Typically performed in sets, where they run multiple times with breaks in between, sprints significantly improve players' ability to run swiftly on the cricket field.

Importance of Supplements in Cricketers Workout

Supplements act like catalysts for cricket players' bodies, enhancing their performance during workouts for cricketers. They give players extra energy and help their muscles get stronger. Additionally, Explosive Whey stands out as the best supplementation option, providing all these supplements in one place, with the best quality and verified certifications.

Supplements to be Consumed by Cricketers

Whey Protein

Similar to a protein supplement, whey protein helps in the development of powerful muscles, essential for a workout for cricketers. A protein supplement such as Athlete Series whey protein is a must-have in every athlete's diet plan. It's quick to consume after a workout because it's simple to combine with milk or water. This helps quicker muscle repair and preparation for the upcoming practice or game. Athlete Series whey protein should thus be a part of each athlete's diet.


When you play sports, your muscles need more help to stay strong, and that's where BCAA comes in handy. Taking BCAA is super important for muscle recovery and reducing fatigue after a workout. You can take BCAA before or after you play sports to help your muscles feel better. Just a small amount, like 5-10 grams, is enough. You can mix it with water or a sports drink and drink it up.


Creatine is best taken as part of a balanced diet and workout routine. When cricketers incorporate creatine into their pre-workout routine, it helps provide them with extra energy to push harder and lift heavier weights during their workout sessions. After the workout, creatine aids in faster muscle recovery, essential for maintaining performance during intensive cricket training. For cricket players, the recommended dosage of creatine is typically around 5 grams per day. They can mix it with water or juice and consume it before or after their workout.

Omega-3 Fish Oil

Omega-3 fish oil, a vital supplement for cricketers, is abundant in fish and provides numerous benefits for the body, especially the heart and brain. Incorporating omega-3 fish oil into their routine workout for cricketers helps alleviate muscle and joint discomfort post-exercise, promoting better recovery. Moreover, it contributes to overall health. Cricketers are advised to consume around 250-500 milligrams of omega-3 fish oil daily, preferably with their meals like breakfast or dinner, to maximize its advantages.


Multivitamins are pills packed with various vitamins that are essential for your body's health. While one pill a day is usually enough for most people, cricketers might benefit from taking two pills daily to support their rigorous training regime. Taking multivitamins with meals is recommended. Even though maintaining a diet rich in fruits, vegetables, and whole grains is important.

So, now you know great exercise for cricketers. These exercises can help cricketers unlock their complete potential and enhance their fitness for cricket. Being fit is important in cricket, and these exercises can help players stay fit and do their best on the field.


Q1) How do cricketers improve their agility and speed on the field?

Cricketers often focus on agility drills and speed training exercises, incorporating movements like ladder drills, shuttle runs, and sprint intervals. These activities help them develop quick reflexes and explosive movements crucial for fielding and running between the wickets.

Q2) What workout do cricketers do?

Cricketers typically engage in a combination of strength training, cardio exercises, and sport-specific drills. Strength training may include exercises like squats, lunges, and deadlifts, while cardio workouts could involve running, cycling, or swimming to build endurance and stamina on the field.

Q3) What exercises increase hitting power in cricket?

To increase hitting power in cricket, cricketers often focus on strengthening their core muscles and improving their bat speed. Exercises like medicine ball throw, rotational exercises, and plyometric drills can help enhance the power and explosiveness of their batting strokes.

Q4) How can I increase my stamina for cricket?

To boost stamina for cricket, incorporate cardiovascular exercises such as running, cycling, or high-intensity interval training (HIIT) into your workout routine. Additionally, practice specific cricket drills that mimic the demands of the sport, such as running between wickets or fielding drills, to build endurance and stamina specific to cricket.

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