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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.
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
- Mobility
Upper Back Mobility
Frees up a stiff thoracic spine, which is what limits your rotation through a shot or a bowling action.
2 rounds of 10 reps
- Mobility
Cossack Squats
Deep side-to-side squat that builds groin and hip flexibility — good for sliding stops in the field.
2 rounds of 8 each side
- Strength
Lunges
Single-leg strength for the stride into a delivery and for pushing off hard when you turn for two.
3 rounds of 10 each leg
- Strength
Push-ups
Chest, shoulders and core in one movement. The base of everything you do with a bat or ball.
3 rounds to comfortable failure
- Strength
Bicep Curls
Arm strength that shows up in bat speed and in holding a line late in a long bowling spell.
3 rounds of 12 reps
- Strength
Shoulder Press
Builds the shoulders that take the load in your throwing arm and your bowling action.
3 rounds of 10 reps
These are general fitness drills, not medical advice. Stop if something hurts, and speak to a qualified professional if you are managing an injury.