On-Field Cricket

Strengthening
An initiative by the WACA for WA Cricket Clubs

An initiative by the WACA for WA Cricket Clubs

Background
To improve player on-field performance and minimise the risk of injury it is essential players prepare
and protect their bodies to the rigours of cricket and more specifically the position/s they play.
Understanding the limitations of facilities & equipment this programme is specifically designed to be
implemented on-field with minimal, low cost, equipment. The programme provides variety in a
progressive nature, not restricting the player of further individual advancement and development.
Purpose
The most important aims of this programme are to:
Educate the player on how to perform fundamental movement patterns and actions
Prepare the player for a number of activities they will perform as a cricketer
Reduce the risk, number and severity of injuries
Improve performance
This document details the equipment that is required, the structure of the programmed circuits,
exercise ideas for each movement pattern and finally three circuit examples covering:
1. Body weight (BW) only
2. Resistance Band (band) only
3. Medicine Ball (MB) only
This allows scope for programmers/players/coaches to also implement a combination of the three
Approach. The only limit is the imagination of the individual.

Equipment
1.

2.

3.

4.

Medicine Balls
a. 4kg 10kg (2kg
increments)
Resistance Bands
a. Strength & Tubular
b. Increased resistance
(colour)
Step
a. 20cm 30cm step or
box
Bench
a. Flat cushioned gym
style

Circuit Structure
The circuits contained within this document cover the ten areas of focus
listed below. They may be represented as Right (R) and Left (L) single
arm/single leg (SA/SL) or double arm/double leg (DA/DL) actions with
unloaded body weight (BW) or loaded band/medicine ball (MB)
resistance.
1. Upper Horizontal Push
2. Upper Vertical Pull
3. Lower Double Leg
4. Frontal Plane Trunk
5. Throwing
6. Bowling
7. Upper Vertical Push
8. Upper Horizontal Pull
9. Lower Single Leg
10. Lateral Plane & Oblique Trunk

1. UPPER HORIZONTAL PUSH

1.

Pushups (Flat/Incline/Decline)
a

2.

Band Chest Press

Keep back straight, dont sag at hips

Full range of movement to floor & return

Wrap band around back

Press to full extension & return

3.

MB DA Power Chest Press Against

Wall/Partner (High Tempo)

4.

MB SA Shot Put (R+L)

Start with MB against chest

Explosively press forward & release MB

Start with MB at shoulder height

Use lower & upper body to explosively put MB

2. UPPER VERTICAL PULL

1.

Standing Upright Row (MB/Band)

2.

Standing Band Lateral Raise

Strong stance, standing on band

Full range of movement until arms parallel with
floor & return

Strong stance, standing on band

Raise band until arm parallel with floor & return

3.

Standing Front Raise (MB/Band)

4.

Army crawl (Arms only)

Start with MB at waist

Raise MB above head to full shoulder & arm
extension & return

Movement forward is arms only, NO legs

Use forearms to pull yourself forwards

3. LOWER DOUBLE LEG

1.

Squat (BW/MB/Band)

Keep back straight, weight through heels

Lower until upper leg parallel to floor & return

3.

DL On The Spot Jumps

(BW/MB)

Split Squat (BW/MB) (R+L)

2.

Keep back straight, weight through heel of front

foot
Lower until trailing knee touches floor & return

4.

DL Hops for Distance (BW/MB)

Jump for height & as fast as possible

Land soft, pause between each jump

Jump for distance & as fast as possible

Land soft on front foot

4. FRONTAL PLANE TRUNK

1.

Prone Bridge Holds

2.

Spiderman Walks

Keep back straight, dont sag at hips

Keep hands apart & feet together

Must stay low to ground

Move contra lateral limbs ie right leg left arm

3.

Over Head MB Situps

4.

Close Grip BW Holds

Keep chest up & out, straight back

Shoulders & elbows fixed through full
movement

Hands at shoulder width

Whole body very close to floor, only toes and
hands in contact with floor

5. THROWING
1.

CA Throwing Programme

Refer The 7 x 7
Throwing Shoulder
Warm-up
Programme
attached
3.

Supine MB Over Head Pull

Throughs

2.

Keep arms fully extended throughout

Change directions & hand positioning

4.

MB Power Slam

Shoulders & arms fully extended

Reach as far back as possible & finish with MB
on lap

Shoulder Circles (Clock Wise/Anti

Clock Wise)

Start side on, raise & turn body towards delivery

Plant leading leg & slam MB into ground

6. BOWLING SPECIFIC
1.

Prone Superman SA/DA, SL/DL

Lifts

2.

Standing Sideways MB Throws

(Against Wall/Partner) (R+L)

Keep head down

Move contra lateral limbs ie right arm & left leg

Keep hips square on, rotate shoulders over hips

Explosive action and release MB

3.

Seated Over Head MB Throw &

Catch

4.

Standing Band Lateral Flexion

(R+L)

Receive MB above head & lower to floor

Immediately return & release ball to partner

Stand on band with tension

Flex sideways & return to starting position

7. UPPER VERTICAL PUSH

1.

Standing Band Shoulder Press (SA &

DA)

2.

Bench Dips

Keep back straight, dont arch backwards

Press to full extension & return to shoulder level

Keep slight flexion at knee

Keep back as close to seat as possible & straight

3.

Downward Dog Press Ups

4.

Seated Over Head MB Power Press

(SA/DA)

Straight arms & legs, push hips backwards

Keep head tucked in & press in direction of arms

Use partner to catch

Keep back straight & explosively press MB vertically

8. UPPER HORIZONTAL PULL

1.

Standing Band Reverse Flyes

2.

Seated/Standing Band Row (SA/DA)

Keep back straight, arms slightly flexed & locked

Back straight, drive with elbow

Strong foot stance

3.

Bent Over MB Rows

4.

Seated Row

Back straight, legs slightly flexed

Pull MB full range into chest

Straight back, legs straight

Drive with elbows maintain tension in band

9. LOWER SINGLE LEG

1.

Step Ups (BW/MB/Band) (R+L)

2.

Step through ball of foot

Full extension of support leg & return to floor

3.

SL Split Squat (Rear foot on

bench/step) (BW/MB) (R+L)

SL Squat (BW/MB/Band) (R+L)

Non support foot in front of body, keep both

knees aligned
Arms in front for balance

4.

Walking Lunge (BW/MB)

Rear foot on bench, keep back straight

Try to keep knee of front leg behind line of toes

Stride as long as possible whilst maintaining

balance

10. LATERAL PLANE & OBLIQUE TRUNK

1.

Lateral Bridge Holds (R+L)

2.

Dynamic Lateral Bridge (R+L)

Keep body straight, only outside of foot &

forearm

Keep body straight throughout dynamic

movement
Lightly touch ground & return to start

3.

Oblique Russian MB Twists

(BW/MB) (R+L)

4.

Standing Band Trunk Twist (R+L)

Feet raised if good trunk control

Rotate shoulders with MB over hips, reach back

Strong stance, straight back

Keep tension on band throughout

Total Body Circuit No. 1 (Body Weight)

1. Pushups (Flat)
2. Army Crawl (Arms Only) 10m
3. Split Squat (R+L)
4. Prone Bridge ** 30sec
5. Shoulder Circles (Clock Wise & Anti Clockwise, double reps)
6. Prone Superman SA & SL
7. Dips
8. Close grip body weight holds ** 30sec
9. Walking Lunge
10. Dynamic Lateral Bridge (R+L)
Sets:
2-4
Reps:
15-20 DL or 8-12 for SL (R+L) exercises, unless ** (time)
Notes: Small rest between exercises, rest end of set, repeat
Unlimited players, 1+ per station

Total Body Circuit No. 2 (Band)

1. Band Chest Press
2. Standing Band Upright Row
3. Band Squat
4. Over Head Band (High Resistance Band) Walks
5. Band Windup
6. Standing Band Lateral Flexion (R+L)
7. Standing Band Shoulder Press (SA R+L)
8. Standing Band Reverse Flyes
9. Band Step Ups (R+L)
10. Standing Band Trunk Twist (R+L)
Sets:
2-4
Reps:
15-20 DL or 8-12 for SL (R+L) exercises
Notes: Small rest between exercises, rest end of set, repeat
2+ per station, work:rest 1:1, complete all sets then move to
next exercise

Total Body Circuit No. 3 (Medicine Ball)

1. MB DA Power Chest Press Against Wall (High Tempo)
2. Standing MB Front Raise
3. DL MB On The Spot Jumps (Pause Between Each Jump)
4. Over Head MB Situps
5. Supine MB Over Head Pull Throughs
6. Standing Sideways MB Throws Against Wall (R+L)
7. Seated Over Head DA MB Power Press
8. Bent Over MB Rows
9. SL MB Split Squat (Rear foot on 20cm 30cm bench/step) (R+L)
10. Oblique MB Situps (R+L)
Sets:
2-4
Reps:
15-20 DL or 8-12 for SL (R+L) exercises
Notes: Small rest between exercises, rest end of set, repeat
2+ per station, work:rest 1:1, complete all sets then move
to next exercise