Whether your personal battles with cricket fitness lie predominantly in your desire to play at a higher level or you play club cricket at the weekend and wish to stay fit, active and injury free, cricket fitness is relevant for anyone involved in the game.
Being cricket fit is more than just a sculpted physique and the ability to run fast and bowl, bat or throw hard. My mission with cricket fitness is to provide you with the same extremely effective training and coaching that I use with the Guernsey national cricket squad, which resulted in an unheard of injury rate for 2013 of 0%!
Cricket fitness is becoming more and more important at all levels of the game, but where do you start, what type of fitness training do you need for cricket and how do you structure your workouts? Cricket fitness is a complex area, but it is possible to break it down in to bullet points to give us an idea of where to start. Anaerobic conditioning to develop your cardiovascular system to best combat fatigue and keep you performing at your highest level. Mobility and Flexibility to ensure proper biomechanics to reduce the risk of injury and improve consistency.
Contrary to what many cricketers and also coaches believe rotation is the enemy of all cricketers, IF it can’t be controlled. Interestingly enough studies have shown that the most injuries for cricketers occur in the lower back. The key for all cricket players to reduce injury risk and develop a core that will be strong and help prevent injury is to understand that core training does not revolve around sit ups. This is not just my theory, it has been proven by many scientific studies such as the 2008 report by Hide et al, Effect of stabilization training on multifidus muscle cross-sectional area among young elite cricketers with low back pain. The conclusion of this report states that even with high level strength and conditioning programs low back pain will exist in cricket players.
This type of rehabilitation approach requires exercises ranging from bodyweight to Swiss Ball exercises, to stimulate and challenge these small muscles that aren’t challenged as much during traditional lifts such as squats, bench press, deadlift etc. For an idea of the type of exercise that we are talking about when we think about core stability or more specifically spinal stability click the link below. Force is an expression of strength and power, to understand this more lets take a look at Newtons second principle. Lots of cricketers I know go in to the gym and do their 3 sets of 10 of bicep curls, chest press, dips and take the popular body building approach to their strength program.  But how is a body building approach to strength training for sport going to help in a sport such as cricket? The emphasis of strength training is always put on bowlers and batters so you can bowl faster or hit the ball harder, but lets look at it from a different angle, in particular throwing accuracy of fielders and how this relates to bowling. This is a massive statement, and shows how we should not just think of strength training as being able to move faster but it also carries over to the accuracy of throwing and I would think bowling.
Now lets say after a 12 week training program we can increase your speed to 60mph.  75% of this is now 45mph. Now think about how this applies to bowling and you start to realize how important strength training is to correct. In addition to this study another study published in the Journal of Sports Sciences Volume 18, Issue 12 entitled the Physiological requirements of cricket found that the fitness of the 1999 South African World Cup cricket team and that of the 1999 World Cup Rugby team were equal. The scientists hypothesized that this was potentially due to the fact that the repeated eccentric muscle contractions of the cricketers may increase their risk of injury and that being physically fit for their cricket and strong helped to reduce this risk. If you are batting you need to be quick so that a single can become a double, which also increases the intensity of the game and puts the fielding team under greater pressure.


If you are fielding the faster you can run the less time you give the batters to run, which flips the previous statement on it’s head, leading to the batters being under more pressure. If you are bowling you need speed so you can run up to the wicket quicker and produce more force so you can bowl the ball quicker.
Yes cricket lasts for a long time but this doesn’t mean that you need to be doing a huge amount of endurance work to be fit to play cricket. In fact, I would argue and say that a large amount of endurance training can actually make your performance levels drop. Before I go in to more detail on this though let’s first consider what type of activity cricket closely correlates too. I think we can all agree that cricket is much similar to option 2 which relates to anaerobic fitness NOT endurance training.
I know what your thinking don’t panic you can still develop your VO2 max and increase endurance with anaerobic training as many studies have shown. Further more there is even a train of thought that suggests aerobic training can have a negative effect on your anaerobic conditioning. This is based on physiological principles but to keep things simple lets just say that there is only a finite amount of room available in your muscle cells. This means if you train aerobically for cricket you will hinder your development of your anaerobic system.  “Power Athletes and Distance Training” Marcus, Elliot et al Sports Medicine, January 2007 Vol 37 Issue 1. So if you want to be a fast powerful player you NEED to be incorporating anaerobic training in to your training system. I don’t need to go in to the complexities of cricket for you but we can all agree that it is a thinking mans game especially when you are batting. We can also agree that batting is tiring after a while, which will have a negative effect on your ability to make the right decisions.
One of the fun things I like to do in conditioning sessions to help our players make correct decisions during a game is to give them a brain teaser in their break that they have to complete in the given rest time. If you implement this in to your conditioning sessions you will notice as you or your players get more fatigued the ability to complete the puzzles decreases.
Shows the players how important hydration is to performance in terms of making the correct decision and being able to function at their optimal cognitive ability. We will never be able to replicate the demands of the game 100% in the gym but by implementing simple things like this in to training we can prepare players as best we can. This item will be sent through the Global Shipping Programme and includes international tracking.
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Will usually dispatch within same working day if paid before 14:30 BST (excludes weekends and holidays). It is often argued that off-season training is one of the most critical times for a cricketer to develop a competitive edge over their opponents.


By joining the Michael Clarke Academy Off-Season Program, you will be given the tools to kick start your upcoming cricket season.
MCCAMichael Clarke’s vision is to create a centre of excellence for young talented cricketers who want to take their game to the highest level. Cricket fitness is about being fit and healthy for the level of cricket you wish to play and more importantly staying injury free so you can enjoy the game. Not only in terms of force production so you can hit, bowl or throw a ball harder but also in terms of injury prevention. For more information on how rotation training is dangerous for cricketers please click the link below to read a report on rotation training and the dangers associated with this movement. However, before you run off and start training your core to exhaustion it’s a good idea to grasp the mechanics that cause back injuries, in particularly rotation. They must dissipate load, control movement of your lower limbs and also play a vital role in supporting your back. Specific re training of muscles that contribute to the segmental stability of the spine will decrease the pain and risk of Low Back Pain.
Now without throwing any harder and risking our accuracy when throwing at the stumps we are now throwing 7.5mph faster with the same accuracy! The question was then asked why are the cricketers so fit when rugby is perceived to require a much higher level of fitness to play.
When a ball gets hit it will be moving close to 90mph, if your going to catch the ball you need to be able to respond to the visual stimuli (the ball being hit) and move to the area where it is going so you can catch the ball or collect it to throw back to the wicket.
Aerobic conditioning and anaerobic conditioning are two very different engines and as such populate our cells with different tools to perform the jobs. Strength and conditioining programs in the gym are one thing but when you are under pressure and tired in a game being forced to make decisions it is something completely different. Delivery times may vary, especially during peak periods and will depend on when your payment clears - opens in a new window or tab. If the item comes direct from a manufacturer, it may be delivered in non-retail packaging, such as a plain or unprinted box or plastic bag. Find out more about your rights as a buyer - opens in a new window or tab and exceptions - opens in a new window or tab. Contact the seller- opens in a new window or tab and request a postage method to your location. He believes the best way to achieve that is to show them how he prepares for his international games, both on and off the field.
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He has assembled a great coaching team to deliver his specially designed program in world-class facilities.



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