As a busy cricketer juggling a full-time job and weekend matches, finding time for effective training can be tough. But don't worry, mate! We've got you covered with these 15-minute banded exercises designed specifically for batsmen. Whether you're prepping for pre-season or just trying to stay in top form, these drills will keep you on your toes.
Why Resistance Bands? Cricket Fitness Made Simple
Resistance bands are the unsung heroes of cricket fitness. They're lightweight, portable, and versatile—perfect for a quick workout that targets those key muscles every batsman needs. Plus, they’re easy on the joints, making them ideal for a quick workout that won’t leave you limping to the office the next day.
1. Banded Shoulder Rotations
How to: Attach a resistance band to a fixed object at shoulder height. Hold the other end with your batting hand and rotate your shoulder outward. This strengthens your rotator cuff, crucial for maintaining that picture-perfect cover drive.
Reps: 3 sets of 12-15 reps per side.
2. Banded Squats
How to: Step inside a looped band and position it just above your knees. Perform squats as usual, focusing on pushing your knees outward against the band. This builds your glutes and quads, essential for those explosive sprints between the wickets.
Reps: 3 sets of 10-12 reps.
3. Banded Lateral Walks
How to: Keep the band in the same position as with squats. Take small steps to the side, maintaining tension in the band. It’s a killer move for strengthening your hip abductors, ensuring your stance remains strong at the crease.
Reps: 3 sets of 10-12 steps each way.
4. Banded Reverse Lunges
How to: With the band still around your knees, take a big step back into a lunge. Push through your front foot to return to the starting position. This move targets your hamstrings and glutes, perfect for keeping your legs fresh during long innings.
Reps: 3 sets of 8-10 reps per leg.
5. Banded Wrist Curls
How to: Loop the band around your foot and hold the other end in your batting hand. Curl your wrist upward against the band's resistance. Strengthening your forearms is key for those power-packed shots.
Reps: 3 sets of 15-20 reps per side.
Cool Down and Wrap Up
After you've powered through these exercises, take a few minutes to stretch. Stretching helps in reducing muscle tension and keeping you agile. And remember, consistency is key! These quick workouts, when done regularly, will have you batting like a pro in no time.
Links to other YouTube exercises
Here are some other exercise video we found that you may find useful.