5 Beginner-Friendly Home Workout Exercises for Cricketers
Yatharth Singh(Using Wall Ball, Resistance Bands, and Light Dumbbells)
You don’t need a full gym to train like a cricketer. With just a wall ball, resistance bands, and a pair of light dumbbells, you can build the strength, stability, and mobility needed for better batting, bowling, and fielding. These beginner-friendly exercises are safe, easy to learn, and tailored for cricket performance.
1. Wall Ball Squat Throws
Why it helps cricketers: Builds lower-body power for sprinting between wickets and throwing strength for fielding.
How to do it:
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Stand facing a wall, holding the wall ball at chest height.
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Squat down, then explode upward, throwing the ball against the wall.
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Catch the ball on the rebound and repeat.
Beginner tip: Start with a lighter ball to master control before increasing weight.
2. Resistance Band Pallof Press
Why it helps cricketers: Strengthens the core’s anti-rotation ability, helping stabilise the body during batting and bowling.
How to do it:
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Anchor a resistance band at chest height.
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Stand side-on to the anchor, holding the band with both hands at your chest.
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Press the band straight out in front of you, resisting the pull.
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Hold briefly, then return to the chest.
Beginner tip: Keep your hips and shoulders square to avoid twisting.
3. Dumbbell Side Lunges with Medball Push
Why it helps cricketers: Combines lateral strength for field movement with upper-body pushing power for throwing and batting.
How to do it:
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Hold a light medicine ball at chest height and keep dumbbells nearby if you want added weight for legs.
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Step to the side into a lunge while pushing the ball straight out in front of you.
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Return to standing and repeat on the other side.
Beginner tip: Focus on controlled movement, not speed, to avoid losing balance.
4. Wall Ball Rotational Throws
Why it helps cricketers: Develops rotational core power - essential for powerful batting and bowling actions.
How to do it:
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Stand side-on to a wall, holding the wall ball at hip height.
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Rotate your torso and throw the ball into the wall.
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Catch it and repeat on the same side before switching.
Beginner tip: Engage your core and hips to drive the throw, not just your arms.
5. Resistance Band Squat to Press
Why it helps cricketers: Builds full-body power by combining lower-body drive with overhead pressing strength.
How to do it:
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Stand on a resistance band, holding the handles at shoulder height.
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Squat down, keeping your chest upright.
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As you stand, press the handles overhead in one fluid motion.
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Lower back to the start and repeat.
Beginner tip: Use a lighter band until you can move smoothly through the motion.
Beginner Workout Plan
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Sets: 2–3 per exercise
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Reps: 10–12 (per side where applicable)
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Rest: 45–60 seconds between sets
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Frequency: 2–3 times per week
With consistent training, you’ll improve your cricket fitness, reduce injury risk, and build the athletic foundation to take your game to the next level - all from home with minimal equipment.
