5 essential exercises for bowlers in cricket

As a bowler, to improve your fitness, you need to train in a specific way. There are different exercises and routines which help you in strengthening your body. In this article, there’s a list of five must-do exercises if you’re a bowler and want to maximize your fitness during bowling in matches.

1. Squats

Squats are an ideal workout to bring balance to one’s body. Moreover, it boosts the strength in the legs, hips and lower back, allowing the players to run faster. Nowadays, we see numerous bowlers clocking 145 kph. So, squats are essential to run faster and deliver the ball quicker.

2. Deadlifts

While bowling, owing to running faster, plenty of cricketers pick hamstring injuries. This is due to the lack of mobility in the back. Deadlift helps them in making their back powerful and thus and makes them fit enough to avoid injuries in their hips and hamstrings.

3. Hang Pull

This is an exercise which requires heavy weight and it’s best performed during off season training. It helps in improving sprints, which are vital in any bowler’s run-up.

4. Medicine Ball Throws

Medicine balls are small but heavy balls and are mostly used to strengthen the shoulder muscles. This exercise is performed by bowlers who want to bowl fast. In this exercise, a ball of around 3 kgs is picked up and thrown harder with the help of a wall.

5. Single Leg Squat

Just like squats, this exercise is performed but with one leg at a time. It helps in developing strength, balance and increased sprinting speed. Bowlers can do this exercise with or without weight.

References:

https://www.medlife.com/blog/10-must-exercises-for-a-cricketer/

https://www.cricketbolo.com/fitness/Essential-Strength-and-Power-Exercises-For-Cricketers

https://www.bodyset.co.uk/fitness/cricket-bowlers-injury-prevention/