This workout is part of the Strength-speed workout for cricket. To see the full details click here.

Resisted Buggy Runs

• Put on a Power Speed Resistor.
• Run with your training buddy running behind providing resistance. Accelerate for 10 yards then decelerate for 10 yards.
• Complete 1 set of 6 runs. Take 30 seconds rest between runs then rest for 3 minutes. Repeat with partners swapped around.

Resisted Lateral Runs

• Lay out 10-12 markers in pairs 3 yards apart.
• Put on a Lateral Speed Resistor and run side-to-side (laterally) in a zig-zag pattern up the grid, turn and back down again.
• Complete 1 set of 6 runs. Take 30 seconds rest between runs then rest for 3 minutes.

As a variation you can add a cricket ball to pickup or catch. Wicketkeepers and batsmen can do the drill in pads.

Chair Get-ups

• With a chair in the centre, fan out markers in a semi-circle at various distances between 3-8 yards.
• Sit on the chair the move up to the first marker as quickly as possible.
• Walk back to the chair and sit again, repeating the drill for each marker
• Complete 3 set of 10 runs. Use the walk as recovery between runs then rest for 2 minutes between sets

Jockeying Throw & Catch

• Both training partners put on a Lateral Speed Resistor and stand 4 yards apart
• 1 player moves forwards, one backwards over 22 yards, throwing and catching a ball.
• On completion reverse the process and go back up the 22 yards.
• Complete 3 sets of 4 runs. Take 30 seconds rest between runs then rest for 2 minutes between sets.

Seated Forward Get-ups

• Sit on the floor with legs out in front
• Get up as quickly as possible and accelerate over 10 yards
• Slow down and jog back to the start point
• Complete 3 sets of 5 runs. Jog back rest between runs then rest for 2 minutes between sets.

For variation you can roll a ball out to be chased.

You can get a full description of all these ‘Strength Run’ drills in SAQ Cricket.

More on cricket fitness soon, so subscribe for updates.