fitness

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) 

 ✅ 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. 🔄

 2. 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      3×15

 Walking Lunges           3x15

  Step-ups                      3x15

 Calf Raises                   3x15

 💥 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 (Very Important – 8 Minutes) Slow jog → Walk Static stretching (Hamstring, Quadriceps, Shoulder, Back) Deep breathing

📌 WEEKLY STRUCTURE (Academy Model)

     

Monday	Strength + Skills
Tuesday	Stamina + Fielding
Wednesday	Rotation + Batting
Thursday	Strength + Bowling
Friday	Match Simulation
Saturday	Fitness Test
Sunday	Rest / Recovery