It's a simple and effective training method to add "filler" exercises to net sessions to help with fitness training. You know the type of thing; adding in press ups and sprints between balls to increase fatigue and bump up fitness. Here is a perfect example. We have done this kind of work for years.

I'm sure if I asked you to name a few simple things players could do, you quickly think of exercises like press ups, chin ups, squats and lunges. How about we add a few more into the mix that will also prevent injury. Plus, it gets a bit dull doing lunges, so why not mix it up?

Naturally, you won't want to run fillers at every nets you do. It depends on your goal for the session, but the fact is that these movements tick a lot of boxes: They save time, they reduce injury and they test your technique under fatigue. If you want to do those things, get going!

These movements are designed to give you a stable midsection and mobile joints in different planes of movement. The core works by stabilising your spine and shoulder as your limbs move and transfer energy through your body: Think saving the back and putting more "oomph" into the ball as a bowler or thrower.

Remember, these are about movement quality not beasting yourself.

• Spiderman
• Inchworm
• Bear crawl
• Dead bugs
• Yoga push up
• Squat and hold
• Reverse lunge into RDL (you don't need a weight for this)
• Backwards running (with care, not just a crazy variation, it also works the glutes better)
• Wall slides
• Glute hip extension

If you have a resistance band or TRX trainer you can also try:

• Band pallof press
• Band external rotation
• Band face pull
• TRX inverted row
• TRX "Y"

If you have a weight like a kettlebell, sandbag or dumbbell you can also try:

• Farmers walk
• Turkish get up
• Goblet squat
• Bottoms up kettlebell carry (great for shoulder health)

Finally, foam rolling is always a great option between balls for mobility and tissue quality without needing a massage.

This is certainly not a complete list, but it will get you through a lot of sessions and hit areas that are traditionally neglegted by cricketers.

Do you use fillers? Leave a comment and let me know what you like to do.