Strength

Exercises to Improve Your

Cricket Game


Throwing
To improve your throwing, exercises must be completed in a burst like fashion. The push/pull phase
of the squats, push ups and row must be completed quickly but with control but only on the
pull/push and slow on the relaxing phase. Just like in throwing, a quick contraction of the muscle is
needed.
Areas to strengthen are the shoulders for control, legs and core for stability and arms for power.
Some exercises include:

Exercise Reps x Sets
1. Squats 3 x 15-25
2. MB Throw/Chest press/Push up 3 x 15-20
3. Row 3 x 15-25
4. Woodchop 3x 10-15
5. Overhead Tricep extension 3x 10-15
6. Internal and External rotation 3x10-25
7. Plank 3x 30sec-2min

Fielding/Running between wickets
The best way to improve in these areas is to have a strong cardio fitness level. To build your cardio,
suggested exercises include walking/running/cycling/swimming or any other form of exercise that
increases your heart rate.
A recommended heart rate range to increase fitness is between 55-80% of your heart rate max.
Heart rate max = 220 – your age
So for a 70 yr old, a heart rate between 90 and 120 beats/min.
Interval training is another form of cardio that is recommended that gets the body working harder in
less time. This involves building your heart rate towards a maximum 80% and then lowering back to
a steady pace and then building again.
For example: Cycling at a fast pace for 20secs and rest pace for 10secs for 10mins.

Exercises include:

Exercise Duration Intensity
Swimming/Cycling/Running/Walking
-Continuous training 30mins-1hr 55-70% MaxHR

-Interval training 10mins-20mins 60-80%MaxHR

Adam Gambling (BExSpSci, MClinExPhys)

Exercise Physiologist I NJF Wellness Centre
446 Maroondah Hwy, Lilydale, 3140
m: 0448 126 704
e: agambling@hotmail.com