Cricket Specific - Strength and Conditioning - 5pm (ages 12 -14)

Cricket-Specific Strength & Conditioning Program – Overview

Cricket requires a blend of:

• Explosive power (fast bowling, hitting power)

• Strength & stability (prevent injury, improve control)

• Speed & agility (quick singles, fielding)

• Endurance (long spells, long innings)

• Mobility & recovery (shoulders, hips, lumbar spine)

Our cricket-specific strength and conditioning program focuses on developing the key physical qualities needed for batting, bowling, and fielding: strength, power, speed, endurance, mobility, and injury resilience. Strength training emphasises both lower- and upper-body development, building the foundation for explosive movements such as fast bowling, sprinting, and powerful batting. Lower-body lifts like squats, deadlifts, and lunges improve stability and force production, while upper-body work—especially for the shoulders and back—supports safe, repeatable throwing and bowling mechanics. Core training is centred on anti-rotation and anti-extension exercises to enhance trunk stability, which protects the spine and improves rotational power in batting and bowling.

Power and speed work make the program cricket-specific. Plyometrics, med-ball throws, lateral bounds, and sprint training help athletes develop the quick, explosive actions demanded in run-ups, fielding movements, and bat swings. Conditioning mimics the intermittent nature of cricket, using repeated sprint training, shuttle patterns, and over-style intervals to build match-ready stamina. Finally, mobility and prehab—targeting the shoulders, hips, thoracic spine, and hamstrings—ensure athletes stay durable through long seasons. Combined, these elements create a well-rounded program that enhances performance while reducing injury risk for players of all roles.