This document provides strength and cardio exercises to improve cricket skills. It recommends exercises like squats, pushups, rows, and planks to strengthen the shoulders, legs, core, and arms for throwing. It also suggests interval training like cycling fast then slow to improve fielding and running between wickets. The cardio workouts should raise your heart rate to 55-80% of your maximum to increase fitness over 30-60 minutes, with interval training doing high intensity bursts over 10-20 minutes.
This document provides strength and cardio exercises to improve cricket skills. It recommends exercises like squats, pushups, rows, and planks to strengthen the shoulders, legs, core, and arms for throwing. It also suggests interval training like cycling fast then slow to improve fielding and running between wickets. The cardio workouts should raise your heart rate to 55-80% of your maximum to increase fitness over 30-60 minutes, with interval training doing high intensity bursts over 10-20 minutes.
This document provides strength and cardio exercises to improve cricket skills. It recommends exercises like squats, pushups, rows, and planks to strengthen the shoulders, legs, core, and arms for throwing. It also suggests interval training like cycling fast then slow to improve fielding and running between wickets. The cardio workouts should raise your heart rate to 55-80% of your maximum to increase fitness over 30-60 minutes, with interval training doing high intensity bursts over 10-20 minutes.
This document provides strength and cardio exercises to improve cricket skills. It recommends exercises like squats, pushups, rows, and planks to strengthen the shoulders, legs, core, and arms for throwing. It also suggests interval training like cycling fast then slow to improve fielding and running between wickets. The cardio workouts should raise your heart rate to 55-80% of your maximum to increase fitness over 30-60 minutes, with interval training doing high intensity bursts over 10-20 minutes.
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