Warmups, Stretching and Fitness

Summer Fitness Plan

Like for any sport, fitness is a critical part success in cricket. Following this basic fitness routine will allow you to execute your skills to the fullest, even on the long, hot, summer days in the field. We encourage all our players to perform the following plan at least 3 times a week.
The exercises listed below can be done at home and do not require any equipment. 

Here are some some key guidelines to keep in mind:

  1.  This is not a competition and every player should perform these to best of their own ability and make progress

  2. Start slow and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist before starting the routine

  3. Warmup and Cooldown. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching

  4. Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

  5. Monitor your progress to see the progression over the summer. If you can only do 2 pushups, thats ok. Set yourself a target to slowly build that number over the coming months. 

  6. Enjoy the process: This is for your own development and once you start seeing your progress this will be fun

Workout Template : Use this link to download and print the template- put it up on a wall somewhere in your house and update it regularly - QUCA Fitness Template

Exercises

Push-ups

Start with at least 5 and build up over time. Set yourself a 3 month target number

Sets : 

3

Watch the video to learn the right way to do a pushup the right way

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Tricep Dips

Start with at least 5 and build up over time. Set yourself a 3 month target number

Sets : 

3

Watch the video to learn the right way to do tricep dips

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Squats

Start with at least 10 and build up over time. Set yourself a 3 month target number

Sets : 

3

Watch the video to learn the right way to do squats the right way

Read More

Forward Lunges

Start with at least 5 on each side - build up over time. Set yourself a 3 month target number

Sets : 

3

Watch the video to learn the right way to do a forward lunge

Read More