DEHRADUNCRICKET ACADEMY

Strength training for young cricketers

Strength work should fit the player’s age, experience and cricket workload. This page is a planning aid for a supervised programme, not a set of prescribed weights or a test of who can lift the most.

Related video

This strength workout is an example to discuss with your coach, not a programme prescribed for every young player. Agree suitable exercises and workload before following a session.

Strength Workout For Cricket Fitness

Strength Workout For Cricket Fitness
FITNESS FOR CRICKET · YouTube

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What to watch for

Start with the purpose

Ask the coach or qualified trainer what each movement is intended to develop. Connect the programme to the player’s needs instead of copying an adult professional’s gym session.

Prioritise supervised technique

Learn the movement with suitable instruction and equipment. The appropriate resistance and progression depend on the individual; a video alone cannot determine a safe training load.

Coordinate the week

Consider strength sessions alongside nets, matches, school sport and recovery. Several separate activities can create more total work than any one coach sees unless the player shares the full picture.

Common mistakes to review

Copying adult workloads

Use an individual programme with appropriate supervision.

Treating lifting as a competition

Judge learning and controlled execution rather than comparison with teammates.

How to review it in a session

Bring your weekly activity schedule to the coach or trainer. Record the agreed exercise names, purpose and supervision, then note how the programme fits around cricket. Keep changes to resistance or volume with the qualified person responsible for the plan.

A practice example

A young player follows a demanding gym video after a full bowling session. Before adding more work, map the complete week and discuss the combined load. The useful outcome is a coordinated plan with a reason for each activity, not an extra session for its own sake.

Take these questions to the nets.

  • Who is supervising the programme?
  • What is the purpose of this exercise for me?
  • How does this fit with my bowling, matches and other sport?
Open your practice journal

Independent practice notes by the DCA website team. Discuss changes to your technique with Coach Ravinder Singh.

Related techniques

Your practice card

Strength training for young cricketers

Name / date

Who is supervising the programme?

What is the purpose of this exercise for me?

How does this fit with my bowling, matches and other sport?

What did I try and what happened?

Coach’s feedback and next step

Download practice card

https://dehraduncricketacademy.com/learn/strength-training-for-cricket/