HOME WORKOUTS FOR BUDDING CRICKETERS

During this difficult time of self-isolation and social distancing, it is important to stay active and stay positive. At TMGA, with help from Middlesex Professional staff, we have put together some cricket specific exercises to keep you active and ready for the season

Exercise 1

Shoulder Circles - Sets 1 - Reps 20 

Let your arms hang by your sides and roll your shoulders behind you in a circular motion. After a few reps, change direction and roll them forward. 

Exercise 2

Kettlebell Squat - Sets 3 - Reps 8 - Rest 60 sec

Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other. Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position throughout. Drive back up and repeat. 

If you don't have a kettlebell, no worries, either use no weight or find something in the house that you could use as an alternative. 

 

 

 

Exercise 3

Press-ups - Sets 3 - Reps 10 - Rest 60 secs

Begin with your chest and stomach flat on the floor. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground. Pause for a second in the plank position — keep your core engaged. Inhale as you slowly lower back to your starting position.

Exercise 4

Plank- Sets 5 - Reps 1 minute

From the straight-arm plank, bend your elbows and place your forearms on the floor. Fist your hands so that palms face in. Your elbows should be just below your shoulders. 

Exercise 5

Side Plank- Sets 5 - Reps 45 secs

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Exercise 6

Box Jump - Sets 3 - Reps 6 - Rest 60 secs

Set yourself a comfortable distance from the box with feet shoulder-width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.

 

 

Exercise 7

Sandbag lunge - Sets 3 - Reps 10 - Rest 60 secs

Place the sandbag across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side. 

 

 

Exercise 8

Russian Twist - Sets 3 - Reps 10 - Rest 60 sec

Start by sitting on the floor, with your knees bent and feet flat on the ground. Then lean back so your upper body is at a 45-degree angle to the floor. Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. Link your hands together in front of your chest, then brace your core and raise your legs up off the ground. Rotate your arms all the way over to one side, then do the same in the other direction. 

Exercise 9

Cross Crunches

lace your hands behind your head, elbows out. Inhale as you cross your left leg over your right resting your left ankle your right knee. Exhale as you contract your abdominal muscles and slowly raise your upper body off the mat 

Tendulkar Middlesex Global Academy 

c/o Middlesex Cricket

Lord's Cricket Ground,

St Johns Wood Road,

London,

NW8 8QN

020 3994 5521

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