Cricket Pre-Season Training Plan for Club Cricketers (2026)

Week-by-week structure

Weeks 1-2: Base building. Lower volume, focus on movement quality and aerobic base. 4 sessions: 2 strength, 1 conditioning, 1 skill.

Weeks 3-4: Build phase. Increase strength loads, add intervals, introduce cricket-specific drills. Same 4 sessions but harder.

Weeks 5-6: Sharpening. Reduce gym volume, increase ground-based work, add match simulations. 5 sessions: 1 strength, 2 conditioning, 2 skill.

Strength template (per session)

Lower-body lift: Goblet squat or trap-bar deadlift, 4 x 6 reps. Builds the running and bowling base.

Upper-body push: Push-up variations or DB bench, 3 x 8.

Upper-body pull: Inverted row or DB row, 3 x 8.

Core: Pallof press 3 x 10 each side, plus dead bug 3 x 8 each side. Anti-rotation core is what protects bowlers' backs.

Conditioning that mirrors cricket

Cricket is repeat-sprint work, not steady-state running. Use 22-yard sprints with walk-back recovery. Sample session: 8 x 22 yards with 30 sec recovery, rest 2 min, repeat 3 times.

Once a week add a 20-minute aerobic block: continuous jog or cycle at conversational pace. Builds the recovery base that lets you back up sprints in a long fielding innings.

Mobility and injury prevention

Daily 10-minute routine: hip 90/90, thoracic openers, hamstring scoops, shoulder dislocations with a band. Total cost: 10 minutes; total benefit: most of the soft-tissue injuries you'd otherwise pick up in week 3.

For bowlers: add Nordic hamstring curls 2 x 5 twice a week from week 2. The single best evidence-based injury reducer for fast bowlers.

Skill blocks

Weeks 1-2: technique-only sessions. Shadow batting, slow-motion bowling against a wall, throwdowns at 60% pace. Re-grooving, not match prep.

Weeks 3-4: full-intensity nets, 2 x 15 minutes bat, 4 overs bowl.

Weeks 5-6: match simulations. Set a target, set a field, play scenarios — 30 to win off 24, defend 8 off the last over. This is where match-readiness is built.

Recovery and load management

Sleep is the single biggest performance lever. 7-8 hours non-negotiable.

Bowlers: cap total deliveries per week. Week 1: 60 balls. Add 15 per week, max 120 in week 6. Sudden load spikes are the leading cause of stress fractures.

One full rest day per week with no training, no skills, no gym. Active recovery (a walk, a swim) is fine; smashing yourself in the gym on Sunday is not.