Gurukulam Cricket Academy™

Here is a Complete Cricket Fitness Plan including Warm-up → Mobility → Rotation → Gradual Stamina Build-up — designed especially for academy-level players.

COMPLETE CRICKET FITNESS STRUCTURE

1. WARM-UP (10–15 Minutes)

Purpose Increase body temperature, activate muscles, prevent injury.

✅ General Warm-Up (5 Minutes) Light Jog – 2 rounds of ground Side Shuffles Backward Running Skipping (without rope)

2. Dynamic Stretching (5–7 Minutes)

✅ Arm circles (forward & backward) Hip rotations Leg swings (front & side) Walking lunges High knees Butt kicks

👉 Rule: No static stretching before practice. 🔄

⚽3. MOBILITY & ROTATION TRAINING (10 Minutes) Cricket is a rotational sport (batting, bowling, throwing).

🔹 Shoulder Rotation Resistance band external rotations Arm swings cross-body

🔹 Hip Rotation Open & close gate drill Deep squat hold with rotation

🔹 Core Rotation Standing medicine ball twist Russian twists Plank with shoulder tap

🎯 Focus: Controlled movement, not speed.

💪 3. STRENGTH FOUNDATION (20–25 Minutes)

🦵 Lower Body (Power for Bowling & Running)

Bodyweight Squats 3set×15rep

Walking Lunges 3setx15rep

Step-ups 3setx15rrep

Calf Raises 3setx15rep

💥 Upper Body (Throwing & Bat Control)

✴️Push-ups – 3×15

Resistance band rows Plank – 45 sec × 3

🔥 Core Stability 3 set x15reps

1.Dead bug exercise

2.Side plank

3.Mountain climbers

🏃 4. GRADUAL STAMINA BUILD-UP (Cardio Progression Plan)

⚠️ Never start with long-distance heavy running.

🗓 Week 1–2

2 rounds light jogging 6 × 20m sprint 30 sec rest between sprints

🗓 Week3–4

3 rounds jogging 8 × 30m sprint Shuttle runs (5–10–5 drill)

🗓 Week 5–6

Interval running (1 min fast / 1 min slow × 6 rounds) 10 × 40m sprint Agility ladder drills 🎯 Goal: Match fitness without overtraining.

⚡ 5. CRICKET-SPECIFIC CONDITIONING

Running between wickets drill (2s, 3s simulation) Throwing accuracy under fatigue Bowling spell simulation (4 overs with rest control) Fielding dive & recovery drill

🧘 6. COOL DOWN