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8 Exercises Cricketers Must Do To Achieve Best Fitness Level

If you are a cricket fan, you will agree to the fact that the sport is quite different from most games and requires a very specific set of skills and physical prowess along with natural talent and practice to truly succeed.


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While squats are an ideal workout to bring balance to your body while increasing the strength in your legs, hips and lower back, it also allows athletes to run faster – an essential part of a batsman’s game while taking quick singles.

Bowlers too are recommended to add squats to their routine as it increases hip mobility and if done correctly can also help pacers avoid common injuries such as stress fractures in their lower back.


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For a batsman, lower back mobility is of essence. Hitting hundreds of complicated shots like pulls and cuts can take a toll on your back and it is very important to ensure it has a lot of strength. 

Deadlifts help the player keep their back powerful and presents them with the best case scenario to avoid injuries in their hips and hamstrings.

Variable Push-Ups

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While talking about upper body strength, it is very important for cricketers to also ensure that their arms are flexible as well. Hence just don’t stick to doing simple pushup, mix it up a little. Bring your arms closer to focus on your triceps, or place them apart wide in order to focus more on your exterior portion of your chest.

Key points to remember while doing all variables of push-ups: keep your abs tights, your back straight and focus on your breathing. 

Bent-Over Rows

Most of the power a batsman puts in his shot comes from his shoulders. Slogging a spinner for a six takes more effort than hitting a fast ball because you have to create more power to send the ball over the ropes rather than simply redirecting all the power created by the fast bowler.

Weighted-rowing is one of the most effective means to increase your shoulder strength and also brings stability to your hips as well.


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An integral part of Indian skipper Virat Kohli’s workout regime, snatches are excellent for a cricketer regardless of what his specialty is. While it does take some time to do the exercise correctly (start with lifting just the bar, to avoid injuries), when done correctly, it brings a whole set of benefits to the athlete’s body.

Snatches improve your posture, increases your lateral movement speed, makes your reflexes quicker, allows you to jump higher and improves your hand-eye coordination as well.

Lunges With Torso Twists

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Yet another crucial exercise for cricketers, it makes your hips, legs and torso stronger, thereby strengthening your spine and improving mobility of the back. A player who does lunges and torso twists regularly should have no problems diving or falling backwards for difficult catches. Wicket-keepers must include this in their routine.

Medicine Ball Throws

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Ensuring stability in the core, medicine ball workouts (especially variable throws) activates muscles all over the back and shoulders. It helps batsmen to quickly switch stance based on how he judges the ball.

Fast bowlers also reap benefits of this exercise as it can help them deliver quicker deliveries.

Pulls Ups

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They are free, don’t require equipment and do wonders to your back. Pull-ups are an indicator of a strong back musculature. It’s a simple exercise that hits your lats, middle back, rear delts, biceps and iso-metrically works on your forearms. The perfect combo for all cricketers.

Credit: Mens XP

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