Get England Cricket Fit for the Ashes 2019
If you feel motivated by the recent inspirational events in the cricket world cup final, then maybe now is the time to get properly cricket fit with Xercise4Less Gyms.
Anyone doubting how athletic the sport of Cricket is will have recently had that doubt crushed by England’s explosive triumph over New Zealand. As the English test team gear up for the tough challenge of Australia, why not spend an over or two on cricket fitness exercises to shape up for the rest of the cricket season? Read to find out how to build strength for cricket whether you’re a night-watchman or a potential pinch hitter.
A Squat Fit for a Cricketer
There’s no ducking out of this fundamental exercise for any Ashes cricketer: The Squat. Squats help maintain stability and create a good base for full cricket fitness at Xercise4Less gyms.
Stop more fours from reaching the boundary with a cricket squat:
- Stand with a barbell on your upper back and your feet shoulder-width apart
- Squat down by pushing your knees to the side while moving hips back
- Squat down until your hips are lower than your knees
- Stand back up while keeping your knees out and chest up
- Stand with your hips and knees locked at the top
- Hold the weight for a second at the top
Single Leg (Before Wicket) Squat
Get fit and try emulating your Ashes heroes with a Single Leg Squat. Great for your quads, hamstrings and glutes, the squat is particularly good for cricketers spending a lot of time on their feet.
Avoid a run out with a cricket single leg squat:
- Stand on one foot with your other leg bent at the knee
- Balance on one leg
- Then squat down as low as you can without losing your form
- Pause at the bottom of the squat for a second
- Push back up through your heel, squeezing your glutes as you go and repeat
Medicine Ball Throws (at the Wicket)
Can you see yourself throwing an Aussie out as you hit the wicket direct to win the Ashes? Then work on your Medicine Ball Throws and strengthen your abs, shoulders, and legs at Xercise4Less gyms.
Get a proper cricket workout throwing a medicine ball:
- Drop into a semi-squat with a medicine ball in both hands
- Drop your arms down so the ball is near your feet
- Thrust through your hips and extend your legs
- Swing your arms up and throw the ball as high as you can above your head
- Catch the ball and use the momentum to take you into the next rep
Bowl a Perfect Bouncer with Cricket Press-ups
Strong shoulders are essential for bowling and batting and press-ups really work your shoulders, chest and delts.
Keep up the Ashes run rate with a press-up for cricketers:
- Start in a press-up position, your feet together, hands slightly wider than shoulder width and arms straight
- Slowly descend so that your chest is about 5 cm from the floor
- Return to the start position and repeat
A Standing (Wicketkeeper) Overhead Press
Ready to be called up as an emergency Ashes wicketkeeper? Then the Standing Overhead Press is an excellent upper-body exercise for you as well as batters and bowlers.
Stand up to the toughest bowling with a standing overhead press:
- Stand with the bar on your front shoulders, and your hands next to your shoulders
- Press the bar over your head, until it’s balanced over your shoulders
- Lock your elbows at the top and shrug your shoulders to the ceiling
- Hold the bar for a second at the top
- Lower it back to your front shoulders and repeat
Chin Up for England Cricket Supporters
A Chin Up is a superb back exercise for bent-over Ashes cricketers or amateur cricket fans.
Play power cricket with a tough chin up at your local Xercise4Less gym:
- Grab a pull-up bar with the palms facing your torso and a grip closer than the shoulder width
- Keep your torso as straight as possible while curving your lower back and sticking your chest out
- As you breathe out, pull your torso up until your head is around the level of the pull-up bar
- Squeeze your biceps in the contracted position for a second
- Slowly lower your torso back to the starting position and repeat
Bend Your Bowling Back with an Ashes Bent Over Row
Cricketers spend a lot of time in a bent-over position, so what better Ashes cricket exercise is there than a Bent Over Row?
Blast the batting with an Xercise4Less cricket bent over row:
- Assume a standing position while holding the bar using a double overhand grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above)
- Begin by driving the elbows behind the body while retracting the shoulder blades
- Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control
A Cricketing Hang Pull
A Hang Pull will enhance your ability to sprint to pick up the ball out in the field.
Lift your Ashes spirits with a hang pull for cricket strength:
- Stand with a barbell with an overhand grip slightly wider than shoulder width
- Bend your knees and hips so the bar touches mid-thigh
- Jump upward extending your body
- Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides
- Pull bar upward as high as possible, keeping bar close to body
- Lower bar immediately while straightening knees and hips.