This workouts is part of your pre-season cricket preparation moving towards the start of the season.

Remember the order of workouts is as follows:

Pure Strength (2-3 weeks)
Strength and Speed (2-4 weeks)
Pure Speed and Skills (2-4 weeks)
Explosive Power and Skills (1-3 weeks)
Speed, Strength and Skills (2-4 weeks)

This post focuses on the pure speed phase.

As always, never begin any exercise programme without knowing and understanding your health history. If you are in any doubt that you can safely perform exercise, contact your doctor before starting.

Pure Cricket Speed Workout

Weekly Workout Schedule

Monday: Off
Tuesday: SAQ Form
Wednesday: Speed Tube
Thursday: Off
Friday: SAQ Innervation
Saturday: Off
Sunday: Cricket Skills and Interval Sprints

• Remember to warm up, stretch and cool down.
• You can add an extra interval sprint session if your fitness allows.
• You may have more than one skills session in a week. If so, simply ensure you do one of the other workouts on the same day.

Workout Exercises

SAQ Form and SAQ Innervation

Complete an SAQ workout with the focus on either running form or innervation. However, ensure you complete all the other parts of the SAQ workout too. For more on the basics of SAQ subscribe to harrowdrive. For the SAQ book on Cricket click here.

Speed Tube

• All exercises to be done with a resistance tube set on low resistance.
• Movements should be as fast as possible, focusing on speed.
• All exercises will be 3 sets of 8 reps at maximum speed with 2-3 minutes rest.

Speed Squat
Single Leg Extension
Leg Curl
Press Up
Bent Over Rows
Overhead Press
Bicep Curl
Tricep Kickback
Twisted Crunches (without band)

For more on band training, get Strength Band Training by Phil Page. You can buy Reebok Resistance Tubes here.

More cricket workouts soon, so subscribe for updates.