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Five exercises every cricketer must do in order to excel in the game

By Alan

January 14, 2022

Fitness is one of the keys to success for any sportsperson. This is applicable to cricketers as well. The cricketers, especially Indian players have been giving due importance to fitness for many years, be it playing football during practice sessions or while sweating it out in the gym. Be it weightlifting, cardio, or stretching, the players give their best when it comes to both upper & lower body exercises which increase their endurance level on the cricket field. Add to that, following a healthy and balanced diet also contributes to the athleticism of players.

So without further ado, here’s a look at five exercises a cricketer must do in order to excel in the game.


Squats are one of the most important and beneficial exercises which must be done by cricketers, especially a batter as it boosts in running faster. Squats help in increasing the stamina in a person’s legs, hips, and lower back. This exercise is a must in Team India Test skipper and batting megastar Virat Kohli’s to-do list and that is what keeps him going tirelessly on the 22 yards, especially while running between wickets. Even the bowlers can do this exercise as it will help in keeping their hips and lower back fit.

Variable Push-Ups

Push-Ups are arguably the most important upper body exercise to ensure that the arms are flexible. The cricketers especially, star all-rounder Hardik Pandya has taken this exercise to another level by indulging in variable push-ups over normal push-ups. However, while practising this exercise, one must ensure that their backs remain straight and focus on breathing, and the body should not bend at all.


This is the best exercise for cricketers or any athlete for that matter as it is really helpful in increasing back strength. While there are many types of pull-ups, two of the commonly practiced ones include- a pull-up with a grip (in this the palms are placed away from the body ) and in the other one is a pull-up with a grip that faces towards the body. Apart from increasing back strength, pull-ups are also good for the biceps.


Deadlift is very essential in strengthening the hamstrings. In order to do this, one needs a barbell or dumbbells. Meanwhile, it needs to be noted that this exercise can only be done in the gym but one is recommended to buy the abovementioned equipments when it comes to personal training. In the deadlift, the weight can be light initially but as the fitness level goes up, a person can increase the weight. One can start with 3 sets of 10 reps and can keep on adding sets with the passage of time and an increase in stamina.

Medicine Ball Throws

This is an important exercise for bowlers, especially fast bowlers. Medicine Ball Throws help in replicating the bowling follow through and also increase one’s bowling speed and strength. This exercise can be handy for bowlers, especially while playing Test matches which demand a lot of endurance & hunger to excel.

Note: Working out can cause injuries if not done properly thus professional guidance is advised before doing any expercise.