The complete guide to cricket warm ups.....

Before cricket practice and training, why do you need to make sure that you have proper practice?

Participate in a game of cricket, or engage in coaching and training or simply enjoy being fit. We all know the frustration of succumbing to an injury that keeps us off the field or the cricket pitch.

Yes, even cricket teams need to stretch and warm up before the game.

The process of lengthening and warming up the muscles before exercise is essential to prepare them for physical activity. Warming up, done correctly, will help to raise body temperature, increase blood flow, and promote the supply of oxygen to the muscles. The purpose is to prevent injury during the game. Will also help prepare the mind, body, muscles and joints for physical activity.

• Warming up increases your flexibility.
• Warming up increases your power.
• Warming up improves your coordination.
• Warming up reduces your risk of injury.

Because the warm-up is one of the easiest and fastest ways to make a difference in your cricket.

Complete Warm-Up for Cricket

The warm-up can be divided into two parts: general and cricket-specific. If you are warming up for general training (such as weight training or speed training) you can skip the cricket specific part. or do both.

General

• 5-10 minutes of gentle activity like jogging or walking (until you feel warm). These activities will increase your heart rate and body temperature.
• 5-10 minutes of dynamic stretching and core work. Watch more videos for the dynamic stretching warm up that is perfect for cricket.

Cricket Specific

• 10-20 minutes of practicing your skills such as nets, running between the wickets or fielding drills. It is important to maintain a good pace during cricket practice so as not to let your body cool down again. Make sure you are always doing something. You can work as a team or in small groups but on a match day with a drill the whole team can participate to build team spirit.
• Up to 5 minutes or more of a team meeting led by the captain. The aim is to focus the mind on the task ahead and to outline a specific strategy regarding the match.

How to warm up for cricket game.

Warming up not only prepares your body for play, and is a good way to reduce the chance of injury. It is used to improve your game. Mobility, posture and flexibility are key components of cricket fitness. Often overlooked by cricketers, especially then at the club level. Warming up can make up for this difference.

Wanting to turn the warm-up from a necessary evil into a vital element in taking the muscles and nervous system from normal life to peak cricket performance.

Think of it as a ramp at the top of your game. Without it you are struggling to reach the top.

Complete cricket warm up

The basics

Before the serve make sure you have about 22 yards of area to warm up. Other kits that are useful if you have them are a medicine ball, a cricket bat, some balls and a reaction ball. Warm up as much as you can for as long as time permits. Do warm-up for at least 5 minutes. Warming up for 15 minutes or more is more beneficial. You can mix and match any part of the warm up depending on the timing but remember the idea is to activate the muscles playing cricket with gradually increasing intensity. So always start slow and build up.

Gentle movement

Start by walking up and down the marked area:

• Walk forwards
• Walk backwards
• Walk sideways
• Walking lunge
• Hurdle walk
• Russian walk
• Tiptoe walk

Core Stability and balance

Do body weight movements:

• Squat
• Single Leg Squat
• Side Lunge (with floor touch)
• Back Lunge and twist
• Star Jumps

While holding a medicine ball or cricket bat, do:

• Behind head twist
• Woodchopper
• Draw a figure of eight
• Standing chest press
• Twist pass or pull shot

Put the ball down and jog off it, picking it up in normal fielding technique and then rolling it to the other end in a smooth, balanced motion, then repeat with the other arm. Repeat by picking up the ball on the inside of your foot with both left and right hands.

Mobility and flexibility

Jog up and down, completing the following:

• Arm Rolls
• Hugs
• Ankle flicks
• Small skips
• Inside thigh kicks
• Knee lifts
• Knee across
• Lateral slides
• Carioca
• Bum kicks
• Sideways heel flicks

Find other person or something to do these mobility exercises with:

• Leg out
• Leg Forward
• Knee across

Sprints

You feel warm up the entire 5 sprints in the 22 yard zone, then jog back to recovery:

• Sprint 1: Standing Start
• Sprint 2: Sideways Start
• Sprint 3: Backwards Start
• Sprint 4: Lying Start
• Sprint 5: Walking Start

For this fielding drill with pickup and return throw, you can incorporate a ball.

Cricket Skills

Some cricket should be warm enough for fielding, throwing and catching practice at a good intensity. Experts can also work on this skill.

Batsmen have nets or can practice batting (though no practice on match day). Bowlers can mark their runs and try to hit the target without the batsman trying to distract. Wicketkeepers can either work with the bowlers or find someone to throw the ball to them.....

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