Warm-up & stretchingVideo demo
Arm circles
Shoulders
10 forward + 10 backward · both arms
Large slow circles to lubricate the shoulder joint before throwing or bowling.
PREP & FITNESS
Match-day warm-up checklist, cricket-focused programs, and a full drill library
10-MINUTE PRE-MATCH ROUTINE
Tap each step when finished — built for RCC match days and weekend box cricket.
General guidance for recreational players. Stop if you feel pain. Consult a physio for existing injuries.
Training guide
CRICKET FITNESS LIBRARY
Pick a program, tick off your warm-up, then work through drills — videos only where they match the movement.
MATCH DAY
10-minute gate — do this before every game
Go →SHOULDER CARE
Throwing & batting shoulder — 2× per week
Go →LEGS & AGILITY
Stable base for batting and quick singles
Go →POWER HITTING
Explosive work — after warm-up, max 3×/week
Go →12 of 23 drills have a verified video — others show steps only until a matching clip is added
- Warm-up & stretchingVideo demo
World's greatest stretch
Hips · groin · upper back
5 per side
Lunge, elbow of front arm to instep, then open chest and reach skyward.
- Warm-up & stretchingVideo demo
Downward dog → cobra flow
Calves · hamstrings · spine
6 slow reps
Yoga-style flow to lengthen posterior chain after sitting all week.
- Shoulder strength & stabilityVideo demo
Band external rotation
Rotator cuff
2 × 15 each arm · light band
Elbow pinned to side, rotate hand outward. Use a resistance band or towel.
- Leg strength & agilityVideo demo
Bodyweight squats
Quads · glutes
3 × 12
Feet shoulder-width, sit back, knees track toes. Depth as mobility allows.
- Leg strength & agilityVideo demo
Reverse lunges
Single-leg strength
3 × 10 each leg
Step back, lower knee toward ground. Mimics batting load on back leg.
- Core & rotationVideo demo
Medicine-ball rotational throw
Batting/bowling power
3 × 8 each side
Light ball into wall or to partner. Rotate from hips, arms follow.
- Core & rotationVideo demo
Side plank
Obliques · lateral stability
2 × 30 sec each side
Straight line ear to ankle. Builds bracing for cutting and pulling.
- Power hittingVideo demo
Shadow batting (intent progressions)
Timing · swing path
3 sets · 10 swings
Start at 50% speed, build to 100%. Focus on hip lead and still head.
- Power hittingVideo demo
Hip-hinge kettlebell swing
Hip power
4 × 12 · moderate weight
Snap hips forward; arms are hooks. Teaches same pattern as power shots.
- Power hittingVideo demo
Box jumps (low box)
Explosive legs
4 × 6
Step down between reps. Land quietly. Skip if knee issues.
- Power hittingVideo demo
Heavy ball throws (tennis ball)
Wrist · forearm
3 × 10
Underarm and sidearm throws into net. Builds hand speed for last-second bat speed.
Jump to categoryWarm-up & stretchingShoulder strength & stabilityLeg strength & agilityCore & rotationPower hitting
WARM-UP & STRETCHING
Raise heart rate and loosen joints before the first ball.
Arm circles warm-up
Shoulders
VideoArm circles
10 forward + 10 backward · both arms
Large slow circles to lubricate the shoulder joint before throwing or bowling.
Hips · hamstrings
Leg swings (front & side)
10 each leg · each direction
Hold a wall or stumps for balance. Controlled swing, not ballistic.
Hips · thoracic spine
Walking lunges with twist
8 per leg
Step into a lunge, rotate torso toward the front leg. Good for batting stance mobility.
Hips · groin · upper back
VideoWorld's greatest stretch
5 per side
Lunge, elbow of front arm to instep, then open chest and reach skyward.
Calves · hamstrings · spine
VideoDownward dog → cobra flow
6 slow reps
Yoga-style flow to lengthen posterior chain after sitting all week.
SHOULDER STRENGTH & STABILITY
Protect the throwing and batting shoulder — common injury zone in box cricket.
Resistance band work
Rotator cuff
VideoBand external rotation
2 × 15 each arm · light band
Elbow pinned to side, rotate hand outward. Use a resistance band or towel.
Shoulder blade control
Scapular wall slides
2 × 10
Back flat to wall, slide arms up and down in a Y shape without ribs flaring.
Upper back · rear delts
Prone Y-T-W raises
2 × 8 each shape
Lie face down, thumbs up, lift arms in Y, T, then W positions. No momentum.
Serratus · shoulder stability
Push-up plus (scap push-up)
2 × 12
At top of push-up, push shoulder blades apart extra inch without bending elbows much.
LEG STRENGTH & AGILITY
Stable base for batting, quick singles, and safe deceleration.
Squat pattern
Quads · glutes
VideoBodyweight squats
3 × 12
Feet shoulder-width, sit back, knees track toes. Depth as mobility allows.
Single-leg strength
VideoReverse lunges
3 × 10 each leg
Step back, lower knee toward ground. Mimics batting load on back leg.
Glutes · hamstrings
Glute bridges
3 × 15
Drive hips up, squeeze at top. Helps power from the ground up.
Agility · ankles
Lateral bounds (low)
3 × 8 each side
Small side-to-side hops on the balls of feet. Land soft, stay tall.
Calves · Achilles
Calf raises
2 × 20
Slow up, slow down. Useful for quick runs between wickets on turf.
CORE & ROTATION
Bat speed and bowling control come from trunk rotation, not arms alone.
Side plank
Deep core
Dead bug
2 × 10 each side
Opposite arm/leg extend while lower back stays pressed to floor.
Anti-rotation core
Pallof press (band)
3 × 12 each side
Hold band at chest, press straight out without torso turning. Resist twist.
Batting/bowling power
VideoMedicine-ball rotational throw
3 × 8 each side
Light ball into wall or to partner. Rotate from hips, arms follow.
Obliques · lateral stability
VideoSide plank
2 × 30 sec each side
Straight line ear to ankle. Builds bracing for cutting and pulling.
POWER HITTING
Explosive work for six-hitting — do after warm-up, 2–3× per week max.
Kettlebell swing
Timing · swing path
VideoShadow batting (intent progressions)
3 sets · 10 swings
Start at 50% speed, build to 100%. Focus on hip lead and still head.
Hip power
VideoHip-hinge kettlebell swing
4 × 12 · moderate weight
Snap hips forward; arms are hooks. Teaches same pattern as power shots.
Explosive legs
VideoBox jumps (low box)
4 × 6
Step down between reps. Land quietly. Skip if knee issues.
Foot speed
Speed ladder or quick feet
4 rounds · 20 sec
Fast short steps in place or through ladder. Rest 40 sec between.
Wrist · forearm
VideoHeavy ball throws (tennis ball)
3 × 10
Underarm and sidearm throws into net. Builds hand speed for last-second bat speed.
VIDEO CREDITS
Exercise demos use royalty-free stock footage from Mixkit (Mixkit Stock Video Free License). Only title-matched clips are shown — follow the written prescription on each card.
- Arm circles warm-up
- Baseball batting swing
- Bodyweight squats
- Box jumps at gym
- Downward & upward facing dog flow
- Kettlebell repetitions
- Long lunges warm-up
- Man jogging on a running track
- Medicine ball throw against wall
- Medicine ball throw to wall
- Resistance band exercise
- Side plank leg raise
- Street warm-up — lunges and stretches
Ready to play? Join weekend box cricket or ask the committee about RPL.