Heinz Kruger
Coaching Staff / Head Coach MBCC
TEL: 072 485 4025
FAX: 086 678 9670
Email:[email protected]
How to warm up for
Cricket
25 Minutes Max!!!!!!!!!!!!
The Complete Cricket Warm Up
 Warm ups are not only a great way to prepare your body for play and
reduce the chance of injury. They can also be used to improve your
game. Mobility, posture and flexibility are key components in cricket
fitness. Often they ignored by cricketers, especially at club level.
 Think of your warm up as a ramp to the top of your game. Without it
you are struggling to get to the top.
Basics:
 Before you begin make sure you have an area of around 22
yards or 20 meters or so to warm up in;
 A 15 minute or longer warm up is much more beneficial. You
can mix and match any of the parts of the warm up depending
on time but remember the idea is to activate all of your
cricket playing muscles with slowly increasing intensity. So
always start slow and build up.
 Warm up is set up in a 20m x 20m x 20m x 20m square set out
by cones and all activities done in the square
START
20M
A
B
20M
20M
D
C
20M
Part 1: Gentle activity: [Not Take Longer than 8 minutes]
Begin by walking up and down your marked area:
1. Walk forwards – From Point A to B in Long strides – Heel
to Toe.
2. Walk sideways – From Point B to C leading with right leg
long sideways strides chest and head to front
3. Walk backwards – From Point C to D from Heel to Toe
long strides
4. Walk Sideways – From Point D to A leading with left leg
long sideways strides chest and head to front
5. Walking Lunge – From Point A to B leading knee 90
degrees and hold for count of 5 then move forward with
alternate leg arms outstretched [see picture]
6. Sideway Walking Lunge – From Point B to C one leg in 90
degree lunge and other leg straight going forward in
circular motion fast count of 5 [see picture]
7. Hurdle Walk – From Point C to D forward motion lifting knee 90
degrees and across with body upright and chest to front arms
working.
8. Hurdle Walk – From Point D to A repeat nr. 7 above.
9. Russian Walk – From A to B applying kicking out Russian [kick
each leg out to front alternatively] in forward motion 90 degrees
kick out.
10. Russian Walk Hand Kick – From Point B to C kicking leg up 90
degrees, alternate legs in forward motion, toe hitting opposite
hand head towards knee.
11. Russian Walk – From Point C to D repeating nr. 9 above.
12. Russian Walk – From Point D to A repeating nr. 10 above.
13. Tiptoe Walk – From A to B forward; From B to C sideways; From
C to D forward; From D to A sideways STAY ON TOES!
Part 2: Core Stability and balance: [ Not take Longer Than 8
Minutes]
1. Squats – 10 x squats at Point A then light jog to Point B.
2. One Leg Squats - 5 x each leg at Point B then light jog to point C.
3. Side Lunge Floor Touch – 5 x each leg at Point C then light jog to Point D.
4. Back Lunge and Twist – 5 x each leg at Point D then light jog to point A.
5. Star jumps - 10 x Star Jumps at Point A.
Holding a medicine ball or cricket bat do the following
within the Square:
6. Behind Head Twist – Hold bat behind head elbows pointing
outwards twisting upper body and neck 5 x left and right
standing up hold for 5 fast counts each side.
7. Woodchopper – Swing bat from front to twisted upright position
and then twisted low down position 5 x left and right. Watch top
of bat at all times.
8. Draw Figure Eight – keep bat in front of body and draw figure
eight using upper body x 10.
9. Standing Chest Press – 2 teammates do alternate chest presses
allowing for optimal resistance 5 x each leg.
10. Twist Pass – 10 x passes with partner.
Part 3: Mobility and flexibility [Not Take Longer Than 6
Minutes]
Jogging up and down now, complete the following:
 ARM ROLLS – walking from Point A to Point B. Start with small rolls and
go bigger up to Point B. At Point B do 10 x clock / anti clockwise rolls
and 10 rolls one arm clockwise and other arm anti clockwise then
alternate for another 10.
 HUGS – jogging from Point B to Point C do hugs.
 ANKLE FLICKS – From Point C to Point D ankle flicks. Gentle jog flicking
ankles backwards.
 SMALL SKIPS – From Point D to Point A. Imaginary skips with light jog.
Alternate feet small skips.
 INSIDE THIGH KICKS – jogging from Point A to Point B. Sideways thigh
kick using arms [not arms as below picture] and alternate legs and
thrust.
 KNEE LIFTS – jogging from Point B to Point C thrusting knee up arms
down – alternate legs.
 KNEE ACROSS – jogging from Point C to D alternate legs.
 LATERAL SLIDES – At point D 5x each leg alternate legs.
 CARIOCA – from point D to Point A and back to Point D alternate legs.
Body twisting.
 BUM KICKS – walking From Point D to A. Alternate legs - bring leg
straight up heel touching bum.
Then Standing still in square do following: 5 x each side.
 LEG OUT & LEG BACK WITH PARTNER– 5 x each leg.
 KNEE ACROSS – 5 x each side – head opposite direction arm
outstretched.
PART 4: SPRINTS:[Not Take Longer Than 3
Minutes]
When you are feeling warm complete 5 sprints over the 20
Meter area, jog back for recovery:

Sprint 1: Standing Start

Sprint 2: Sideways Start

Sprint 3: Backwards Start

Sprint 4: Lying Start

Sprint 5: Walking Start
TOTAL 25 MINUTES
Go into Batting Session, Bowling Session, Fielding Session or Match.
Cricket Regards
Heinz Kruger
MBCC