The cross arm stretch is a great exercise to start flexing your shoulder muscles. 6 x 40m leg drills (e.g. I have now been involved with Cricket for over 20 years; half of it playing it as a professional at various levels.The goal of this website is to provide you with the information I wish I knew when I started with Cricket.

Next, repeat the same steps for your other arm. Then, straighten your folded right leg, and now fold the left leg.

Now that you have done some basic cardio (mentioned in steps 1-3), your body is already starting to warm-up. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'cricketmastery_com-medrectangle-4','ezslot_2',124,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-medrectangle-4-0')}; Running about 2-3 rounds of a normal sized ground should be enough to start with. : Play Better Cricket - Ha, Diary of a future cricket star : Cricket coaching, fitness a, 35 Ways to improve your cricket during the season : Cricket, How not to warm up for cricket : Cricket coaching, fitness a.

Slowly drop down into a seating position and then raise your body back up.

Change from walking to jogging and perform runner-style movement drills like knee lifts, carioca and skips. Remember also to [], thanks dear b/c now i can improve my fitness level. Repeat this exercise for about 3-4 times as per your comfort and we shall then move on to the next one.

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Home > Sports > List > Cricket > Fitness > Warmup. You should be feeling the stretch only in your lower back and shoulder blades section.

Fourth, I do some squats to use all of the muscles that I mobilized in the first few exercises, says Riyan.

Create as big a circle as you can.

Then, move your extended arm inwards. Perhaps you feel less of number one and more of number three is best for you.

So, lets get to it!if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'cricketmastery_com-large-mobile-banner-1','ezslot_12',107,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-large-mobile-banner-1-0')}; You can start with stretching the ankles.

However, in reality, backward running is quite important and useful.

Lastly, please ensure that you take all necessary precautions while doing any exercises, warm-up, or stretches.

The idea is to activate all of your cricket playing muscles with slowly increasing intensity.

You can choose to look in front but ensure that there is no unnecessary pressure on your neck. Slowly, increase the intensity of your run up and the bowling action. Lets look at some of the simple warm-ups that you can do in order to keep yourself injury-free before you start bowling while playing cricket.

The take away point here is that warm ups are simple but they have a lot of options. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'cricketmastery_com-sky-2','ezslot_29',144,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-sky-2-0')};You can then start bowling with a short run up.

var md = new Date(document.lastModified) Do you have any suggestions?

Then, gently fold your right leg such that it is perpendicular to the left leg (as shown in the image above).

If you do it in the middle you need to do it in training.

Although the impression is that cricket is not a physically demanding sport, in reality the sport requires high degrees of sport-specific fitness. This time, move your foot in a clockwise direction.

While seated on the ground, first stretch out both your legs. Doing a few sprints before your start bowling can help you in increasing your intensity quite easily.

ins.style.display='block';ins.style.minWidth=container.attributes.ezaw.value+'px';ins.style.width='100%';ins.style.height=container.attributes.ezah.value+'px';container.appendChild(ins);(adsbygoogle=window.adsbygoogle||[]).push({});window.ezoSTPixelAdd(slotId,'stat_source_id',44);window.ezoSTPixelAdd(slotId,'adsensetype',1);var lo=new MutationObserver(window.ezaslEvent);lo.observe(document.getElementById(slotId+'-asloaded'),{attributes:true}); Once this exercise is done, well continue in this pose and do the next exercise. Standing upright, jog in one spot. This is fine, but can go wrong.

It is very important to warm-up your groin muscles.

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Make sure to stretch only as much as comfortable.

Keep in mind that your right knee should not extend further than your right foot when dropping down, so your knees should ideally be at 90-degree angles. A lot of teams start with a jog round the outfield, or game of touch rugby or football to raise the pulse rate.

Lift till your calf muscles are fully extended and then return to the starting position with your heels back on the ground. document.write("Page last modified: "+ md.getDate()+" " + months[md.getMonth()]

We hope you love our fitness programs and the products we recommend. THIS POST IS WRITTEN ONLY TO HELP YOU IDENTIFY THE EXERCISES.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'cricketmastery_com-medrectangle-3','ezslot_3',104,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-medrectangle-3-0')};if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'cricketmastery_com-medrectangle-3','ezslot_4',104,'0','1'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-medrectangle-3-0_1')};.medrectangle-3-multi-104{border:none!important;display:block!important;float:none;line-height:0;margin-bottom:15px!important;margin-left:0!important;margin-right:0!important;margin-top:15px!important;max-width:100%!important;min-height:250px;min-width:250px;padding:0;text-align:center!important}. Make sure to keep both your legs straight from the knee area. IF YOU EXPERIENCE ANY PAIN WHILE DOING ANY OF THESE EXERCISES, STOP IMMEDIATELY AND SEE YOUR DOCTOR.

To overcome this you need to reactivate your underused muscles as part of your warm up.

I fell in love with this beautiful game when I was a kid! You need to customise. This is the resting position of your body. Find the balance.

is one of Indias most exciting upcoming talents. Pro Tip: While pulling the arm towards yourself, make sure that your back doesnt twist or turn.

If you bend your knees, you wont get the appropriate amount of stretch in your back.

Shrot loves the game, loves talking to other people who play the game and share his learnings with other interested individuals. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies.var asau='5093568446';var cid='1513844378';var pid='ca-pub-4091647977733468';var slotId='div-gpt-ad-cricketmastery_com-large-leaderboard-1-0';var ffid=1;var alS=1035%1000;var container=document.getElementById(slotId);container.style.width='100%';var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;if(typeof window.adsenseNoUnit=='undefined'){ins.dataset.adSlot=asau;} As a bowler, your back muscles are used the most. Second, I do hammy kicks. This is a great exercise to strengthen your back muscles. To do the calf stretches, simply come on to your toes while doing the downward facing dog pose, and then touch your heel back on the floor. This will result in lower performance of a cricketer. Lift your knees up high while jogging so your thighs are parallel to the ground. Hold your neck in this position for about 5-10 seconds.

In order to get a good stretch in your hamstring muscles, you dont have to do all of the above exercises.

If you are further interested in both warm up and fitness, buy Strength and Conditioning for Cricket here on PitchVision Academy.

Standing with your feet at shoulder-width, balance on your left foot as your swing your right foot up as high as possible while keeping your leg as straight as possible.

Pro Tip: While doing this exercise, make sure you push your legs just enough such that your groin muscles feel a stretch. Specialists can work on their own skills.

Extend your right arm across your chest and to the left side of your body.

After about 10 circular movements, change the direction and now move it into anti-clockwise direction for another 10 circles. Pro Tip: While doing the cobra pose, try to keep your hands perpendicular to the ground. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'cricketmastery_com-sky-3','ezslot_30',141,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-sky-3-0')}; Next, move your head to the other direction in the same way and hold it in that position for another 5-10 seconds.

You can customise this section to the injury-prevention needs of the team or yourself here.

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], link to Most Sixes in Cricket History [Complete List of Records]. Hes made all the right moves on the cricket field in his young career so far, being a star player for his Assam state team in domestic cricket and for Rajasthan Royals in Indias biggest T20 franchise league.

Strength Drills include four station, ground fielding etc. var asau='5093568446';var cid='1513844378';var pid='ca-pub-4091647977733468';var slotId='div-gpt-ad-cricketmastery_com-mobile-leaderboard-1-0';var ffid=1;var alS=1704%1000;var container=document.getElementById(slotId);container.style.width='100%';var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;if(typeof window.adsenseNoUnit=='undefined'){ins.dataset.adSlot=asau;} ins.dataset.adChannel=cid;if(ffid==2){ins.dataset.fullWidthResponsive='true';} Apart from just warming up your body, this exercise comes in really handy when taking sky-high catches where you often need to run backward to catch the ball.

The warm up bridges this gap between cricket performance and normal life.

I find the butterfly pose to be the best exercise for warming up your muscles around the groin area.

if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'cricketmastery_com-leader-2','ezslot_15',109,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-leader-2-0')}; Downward facing dog pose is a great way to start stretching not just your calf muscles but your complete lower back, including your hamstrings, and your shoulder muscles.

I'm not a PT but I would suggest there is not much you can do in the warm up to prevent overuse type injuries. Wear full sleeves sweater or a sleeveless sweater (slipover). Stay hydrated: Drink as much water as the player can so that the player will not feel fatigue or headache.

i knew you were real! Start by keeping your shoulders straight and neck in the normal position where you are looking straight ahead. Another great way to stretch your groin muscles is to do the seated groin stretch exercise.

All Rights Reserved. Then repeat the exercise for 20 seconds in another direction. It's not about technical changes or doing so much your tire yourself out. To do this exercise, simple raise your arm upright and fold it backwards from your elbow. However, these muscles are the most engaged especially when you want to run fast.

It is quite easy to for your hamstring muscles to become stiff. In fact, the ability of a batsman to hit Hi, I'm Shrot. Make sure to hold your balance when holding your leg.

Do about 10 toe touch for your right leg, and then repeat the same for your left leg.

Repeat on the other leg.

To do this exercise, simply start with raising you straight upward perpendicular to your body and parallel to the ground.

The following video illustrates the process explained Standing Quadricep Stretch Warm up exercise to stretch your thigh. The warm up should start off at a low intensity, with a gradual progression from general and simple movements to more cricket specific and higher intensity actions.

Bowling and batting on the nets, and catching drills. Stretches includes calf, triceps, shoulder stretches and etc.

Principles of Cricket Fitness: Progressive Overload Principles of Cricket Fitness: Specificity Principles of Cricket Fitness: Reversibility Other Principles of Cricket Fitness First steps to cricket fitness *updated* Make fitness training fun 10 keys to fast fitness How to warm up part 1 How to warm up part 2 How to warm up part 3 [], [] a quick single.

Then, change the direction of the rotation to make it front to back and do another 20 repetitions. Back extensions are great not just for sportspersons but also for just about anyone and everyone.

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As you can imagine, this makes life very difficult for your body to adapt back to using your hamstrings properly while playing cricket.

A quick thing to remember here would be to make sure that you keep your knees straight.

Running is a great way to warm up your body as it flexes most muscles of your body. i thought you played baseball though. Make sure you dont move your right shoulder ahead in order to touch it to the neck.

Finally, it is important that we dont forget the warm-up and stretch our neck muscles. He is the founder of CricketMastery.com.

Thus, the duration in this case can be increased to about 15 minutes.

Some of the benefits of doing warm up are: Daily Undulating Periodization ProgramArnolds Golden Six RoutineThe 28 Method Workout Plan, You may also like to read:The Best Cardio Workouts for Fat Loss30 Minute HIIT Spin Workout Plan For Fat Loss.

The beauty of this exercise is that it is fairly simple and easy to do. The warm up for cricket should be done before every exercise session - whether it be competition matches, on the field for training sessions, or gym workouts. Make sure that you warm-up your groin muscles especially if you are resuming after a break.

However, I would advise doing at least 2 of the above exercises. It is recommended to warm-up your whole body in one direction either from top to bottom or from bottom to top!var asau='5093568446';var cid='1513844378';var pid='ca-pub-4091647977733468';var slotId='div-gpt-ad-cricketmastery_com-leader-1-0';var ffid=1;var alS=1037%1000;var container=document.getElementById(slotId);container.style.width='100%';var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;if(typeof window.adsenseNoUnit=='undefined'){ins.dataset.adSlot=asau;} Use your other arm to pull the stretched arm from around the elbow region.

Most people spend a lot of their life sitting down. Hold your position for about 15-20 seconds.

5 20m length runs (work from 50% effort sprint to maximal sprint).

Stand with your legs shoulder width apart.

This includes back extensions as well as back rotation.

var asau='5093568446';var cid='1513844378';var pid='ca-pub-4091647977733468';var slotId='div-gpt-ad-cricketmastery_com-sky-1-0';var ffid=1;var alS=1713%1000;var container=document.getElementById(slotId);container.style.width='100%';var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;if(typeof window.adsenseNoUnit=='undefined'){ins.dataset.adSlot=asau;} When in the field, the players should regularly do some dynamic stretches to keep the body warmed up and mobile, particularly if they will shortly be called upon to bowl.

Unlike shown in the video, I would advise the high toe touch to be done while standing in one place.

It is best to keep your knees at higher than 90-degree angles in the squat, especially if you have any knee injuries or pain. This is showcased in the following video Video showcasing the correct way to do the calf stretches. Cricket involves extended periods of low and high-intensity activity. Judge your level based on feeling.

Like Ms Dhoni, Virat Kohli, Steve Smith , AB de Villiers, Kane Williamson, Chris Gayle, Joe Root and many more. var asau='5093568446';var cid='1513844378';var pid='ca-pub-4091647977733468';var slotId='div-gpt-ad-cricketmastery_com-large-mobile-banner-2-0';var ffid=1;var alS=1701%1000;var container=document.getElementById(slotId);container.style.width='100%';var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;if(typeof window.adsenseNoUnit=='undefined'){ins.dataset.adSlot=asau;} The video above explains the process of a standing toe touch pretty well.

While running comes quite easily to us, running backward is not natural at all. However, no what exercise you choose, what is really important is that you warm-up well as this can help maintain your fitness in the long run. So, the pace of your running should only be moderate. DISCLAIMER: IT IS IMPORTANT TO LEARN THE EXERCISES UNDER THE SUPERVISION OF A CERTIFIED PRACTITIONER, PHYSIOTHERAPIST OR A COACH.

I encourage you to build your own template for a warm up, then spend time finding the mobility drills, skill drills and equipment to perfect your own warm up.

I ran back and forth from one crease to the other to get the juices flowing and get my body warmed up.

These muscles rarely get stretched. Bowl a few deliveries (about 5-6 deliveries) with a short run up. Again, lift your right leg outward. How important is fitness & nutrition to club cricket?

if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'cricketmastery_com-portrait-2','ezslot_27',139,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-portrait-2-0')}; This rotation is a back to front rotation. A warm up is a session which is done before doing any physical activity or in terms of cricket, when players do few types of exercises before playing any game is what we call warm up for cricket.

In the winter season, the body takes longer to warm up. Repeat the stretching process to get a good stretch in your hamstrings.

This report [opens in a new tab] by the Journal of American Academy of Orthopaedic Surgeons suggests that The risk for muscle strain injury can be reduced by the incorporation of a period of warm-up and stretching before sports participation.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'cricketmastery_com-box-3','ezslot_22',122,'0','0'])};if(typeof __ez_fad_position!='undefined'){__ez_fad_position('div-gpt-ad-cricketmastery_com-box-3-0')}; So, in todays post, we are going to focus on the easy stuff.

Equipment: This can vary from a couple of cricket balls and a stump up to medicine balls, resistance bands and other expensive gear. However, regardless of the type of bowler, one needs to take good care of their body fitness while playing cricket.

Like batsmen have to sprint up and down to take a run, and bowlers have to bowl overs regularly and for that they also have to run and followed by their bowling action which place a high stress on the body. Try to keep your back as straight as possible.

Back extensions are a great way to strengthen both your lower and upper back muscles. Make sure your training sessions include some sprint work as part of fielding and batting drills. One of the easiest way to get a back extensions stretch is through the superman pose as shown in the image below var asau='5093568446';var cid='1513844378';var pid='ca-pub-4091647977733468';var slotId='div-gpt-ad-cricketmastery_com-narrow-sky-1-0';var ffid=1;var alS=1707%1000;var container=document.getElementById(slotId);container.style.width='100%';var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;if(typeof window.adsenseNoUnit=='undefined'){ins.dataset.adSlot=asau;} Although this exercise is known as the tricep stretch, it is great exercise even for your shoulder. The flexibility in your lower back muscles allows you to be able to stretch more while bowling, and gives you the ability to bowl fast. Standing in a neutral position, place your right foot forward and slowly drop your body down till your left knee is just off the floor.

Wicketkeepers can either work with the bowlers or find someone to throw them balls. Attempting to do skill drills when people are too tired to maintain the correct technique is a waste of time, and can actually lead to injury and the development of lazy habits.

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You could use a tennis ball on your wrist flexors and extensors to give them a bit of relief but rest is the best way to overcome this type of injury.

Its really that simple. [], [] remember to set aside enough time for a complete warm up prior to any exercise; dynamic stretching and core exercises for balance and proper biomechanics, then move on to free weight resistance training of the upper (and lower) body. Cricket is a game that involves long time activities having low and high intensity. There are a couple of exercises you can do to stretch your ankles . Bring your left hand up folded at the elbow and lock your right arm inside your left elbow.

Just so you know, Dr Workout is reader-supported. Upon touching the toes, hold your position for about 15-20 seconds.

Simple movement exercises for your core shoulders, hips, hamstrings, bum, lower back [], [] this very approach that stops teams warming up properly, practising regularly with intensity and getting the best out of each [], [] Sprint. When looking down, try to touch your chin on your chest and feel the stretch in the back of your neck. ins.style.display='block';ins.style.minWidth=container.attributes.ezaw.value+'px';ins.style.width='100%';ins.style.height=container.attributes.ezah.value+'px';container.appendChild(ins);(adsbygoogle=window.adsbygoogle||[]).push({});window.ezoSTPixelAdd(slotId,'stat_source_id',44);window.ezoSTPixelAdd(slotId,'adsensetype',1);var lo=new MutationObserver(window.ezaslEvent);lo.observe(document.getElementById(slotId+'-asloaded'),{attributes:true}); Side running is another great exercise for beginning your warm-up routine.