LPC Cricket Workouts: Training Routines for Batsmen & Bowlers

LPC Cricket Workouts: Training Routines for Batsmen & Bowlers

Build Power, Precision, and Performance On the Pitch

Cricket is one of the most technically difficult sports in the world, as it requires split second reactions, perfect timing and relentless consistency. Whether you're padding up to face quicks or working on that late inswinger, your training off the pitch matters just as much as your time in the middle.

That’s why we’ve built these LPC Cricket Workouts—tailored routines designed specifically for batsmen and bowlers. You don’t need a full gym or perfect nets—just dedication, structure, and a little space to move.

🏏 For Batsmen: Train for Timing, Footwork & Strength

1. Reaction & Speed Drills

  • Tennis Ball Drop: Pair up, and have your partner drop a ball from shoulder height and react to catch it as quickly as possible.

  • Agility Ladders: Quick feet around in an out of an agility ladder to mimic movement between the stumps and foot adjustments for different deliveries. If you don’t have a ladder, just use cones

2. Core Strength Routine

  • Plank Holds (3x 1 min)
  • Russian Twists (3x 20 reps)
  • Side Plank Dips (3x each side)

Core strength helps with shot stability, balance when playing off the back or front foot, and keeping shape under pressure.

3. Shadow Batting with Intent

  • Practicing different shots. Using your bat or a weighted bat (for extra difficulty) to go through your different shot types in the mirror or using a video to analyse and give yourself feedback

4. Upper Body Power Circuit

  • Push-Ups (3x 12)
  • Resistance Band Rows (3x 15)
  • Medicine Ball Throws or Slams (3x 10)

This will help you to generate power through your shoulders and arms, allowing for a cleaner strike and much faster hands through the line.

🏏 For Bowlers: Train for Control, Explosiveness & Longevity

1. Sprint Intervals for Bowling Fitness

  • 6x 20-metre sprints at 90% effort with 20 seconds rest (note not at 100% as we are not working till exhaustion) - can add bowling motion to the end if you wish

  • Builds bowling-specific endurance and sharpness for your run-up.

2. Jump & Landing Drills

  • Single-Leg Hops

  • Broad Jumps with Controlled Landings

Bowling is a high-impact motion. Training for joint control and explosive power reduces injury risk and improves delivery strength.

3. Shoulder Stability & Strength

  • Resistance Band External Rotations
  • Arm Circles & Holds
  • Single-arm Dumbbell Press (light weight, high reps

Keeps your shoulder protected through overs and sessions.

4. Bowling Shadow Reps

Without a ball, go through your full action in slow motion. Focus on rhythm, alignment, and follow-through. Film it or ask a coach to review your form.

For top-of-the-range training programmes, make sure to check out our Cricket Strength and Conditioning offerings.

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