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Cricket fitness at home
Short drills you can do in a living room, put together by the fitness professionals, physios and doctors in our squad. No gym required, and you do not have to play for Startup Risers.
Basic fitness exercises
Warm-ups and strength work that carry straight onto the pitch. Build the base during the week, feel it on Saturday.
Showing 3 of 9 workouts
- Warm-up
Jumping Jacks
Full-body warm-up that lifts your heart rate and opens the shoulders before you bat or bowl.
3 rounds of 30 seconds
- Warm-up
High Knees
Drives the hip flexors and gets the legs firing, useful before sprinting between the wickets.
3 rounds of 20 seconds
- Mobility
Hamstring Stretch
Loosens the back of the leg, the muscle most likely to go when you sprint a quick single cold.
Hold 30 seconds each side
Post-match stretches
Wind down before you leave the ground. Ten minutes here is the difference between walking normally on Monday and not.
- Mobility
Neck Stretch
Releases a neck that's been locked watching the ball all afternoon, especially for keepers and slip fielders.
Hold 20 seconds each side
- Mobility
Shoulder Stretch
Unwinds the throwing shoulder after a day of long returns from the boundary.
Hold 20 seconds each side
- Mobility
Hip Flexor Stretch
Opens the front of the hip after a day of running, bowling strides and crouching in the field.
Hold 30 seconds each side
Certified fitness expert · The man behind the camera
Coach Revanth
Revanth is a certified fitness expert who plans and records every drill on this page for the squad. He helps people lose fat, get fitter and understand their nutrition properly, with training built custom for each person, not off a template. If these sessions are helping your game, go give him a follow.
- Fat loss
- Fitness coaching
- Nutrition guidance
- Custom 1-on-1 training
These are general fitness drills, not medical advice. Stop if something hurts, and speak to a qualified professional if you are managing an injury.