These programs are designed to act as the foundation of an athlete’s strength and conditioning

CRICKET TRAINING PROGRAM training, to be followed between training and game-day exercise. An effective athlete will adjust
this program to include any exercises they feel are valuable to their specific game, goals and
position. The recommended sets and reps may also be adjusted once an athlete becomes
accustomed to these programs, to ensure enduring performance progression.

OFF SEASON PRE SEASON DURING SEASON

TRAINING GOAL - SPORT SPECIFIC STRENGTH TRAINING GOAL - SPORT SPECIFIC POWER TRAINING GOAL - REACTIONS & MOVEMENT

DAY 1 DAY 1 DAY 1

Split Squat Lower Strength 5 8 Med Ball Kneeling Upper Power 4 8 Fast Feet On Plate Reactions 4 30 secs
Overhead Throw Left
Forward Lunge Lower Strength 4 8 Med Ball Kneeling Upper Power 4 8 Side To Side Plate Agility Reaction 3 45 secs
Overhead Throw Right
Reverse Lunge Knee Drive Left Balance 4 6 Lunge Overhead Power 4 6 Med Ball Triple Extension Slam Functional Power 3 6
Ball Throw Left
Reverse Lunge Knee Drive Right Balance 4 6 Lunge Overhead Power 4 6 Lunge KB Under Swings Left Balance 4 8
Ball Throw Right
Single Leg Squat Left Lower Strength 4 6 Kneeling Throw Power 3 8 Lunge KB Under Swings Right Balance 4 8
Over Front Left
Single Leg Squat Right Lower Strength 4 6 Kneeling Throw Power 3 8 Tibialis Raises Balance 3 25
Over Front Right
DAY 2 DAY 2 DAY 2
Exercise Name Purpose of Exercise Sets Reps Exercise Name Purpose of Exercise Sets Reps Exercise Name Purpose of Exercise Sets Reps

Kneeling Single Arm Press Left Upper Strength 5 6 Clean Upper Strength 5 8 Weighted Chin Ups Upper Strength 3 8

Kneeling Single Arm Press Right Upper Strength 5 6 Push Press Upper Strength 3 8 Around The Worlds Upper Strength 3 8

Glute Bridge Bench Press Full Body Strength 3 12 Single Arm Banded Row Left Upper Strength 3 6 Tricep Pulldown Upper Strength 4 8

Single Leg Dumbbell Passes Balance 4 6 Single Arm Banded Row Right Upper Strength 3 6 Med Ball Push Ups Upper Strength 4 8
Single Arm DB Balance 3 8 Renegade Row Left Balance 3 8 Paloff Press And Rotate Left Core Strength 3 8
Overhead March Left
Single Arm DB Balance 3 8 Renegade Row Right Balance 3 8 Paloff Press And Rotate Right Core Strength 3 8
Overhead March Right
DAY 3 DAY 3 DAY 3
Exercise Name Purpose of Exercise Sets Reps Exercise Name Purpose of Exercise Sets Reps Exercise Name Purpose of Exercise Sets Reps

Trap Bar/Barbell Deadlift Full Body Strength 6 10 Med Ball Skater To Throw Left Movement 3 8 Paloff Press Hold Lunge Left Core Strength 3 10 sec

Single Leg Deadlift Left Full Body Strength 3 6 Med Ball Skater To Throw Right Movement 3 8 Paloff Press Hold Lunge Right Core Strength 3 10 sec

Single Leg Deadlift Right Full Body Strength 3 6 Med Ball Triple Extension Slam Functional Power 3 6 Banded Pull Backs Upper Power 3 8

Weighted Pull Ups Upper Power 3 6 Med Ball Skaters Movement 3 30 secs Bear Crawl Sideways Movement 3 8

Med Ball Push Ups Left Upper Strength 3 12 Run Up Step Ball Throw Left Power 4 8 Broad Jump Speed 4 6

Med Ball Push Ups Right Upper Strength 3 12 Run Up Step Ball Throw Right Power 4 8 Walking Lunges Lower Strength 4 12