Mobility & Warm-Ups
Quick 5-minute warm-ups and stretches to keep you loose, prevent injuries, and play your best cricket.
5-Minute Warm-Up Before Nets
Do this quick 5-minute warm-up before you start bowling or batting so your muscles are warm, flexible, and ready to go.
Hold onto a fence or net post. Swing your leg gently forward and back to loosen up your hips and legs.
Stand tall and swing both arms in big, slow circles forward for 15s, then backward for 15s.
Hop gently from one foot to the other on the grass, landing softly with a slight bend in your knee.
Bowler Shoulder & Back Care
Bowling takes a lot out of young shoulders and backs. Do these 3 easy exercises after bowling to keep your arm healthy and pain-free.
Stand tall with your arms bent. Pull your elbows back and squeeze your shoulder blades together like pinching a pencil.
Lie on your side on the grass with knees bent. Sweep your top arm all the way open like a book, watching your hand.
Bring your bowling arm across your chest and use your other hand to gently hold it close for an easy stretch.
Batter Hip & Core Stretches
Loosens your hips and strengthens your tummy muscles so you can step easily into drives and hit shots with more power.
Sit on the floor with knees bent and feet flat. Gently drop both knees to the right, then roll them over to the left.
Take a big step forward into a lunge with your back knee down on the grass. Reach your top hand up to the sky.
Rest on your elbows and toes. Keep your back straight and strong like a cricket bat without letting your tummy drop.
Match-Day Cooldown & Relax
Do these gentle stretches right after your Saturday match so your legs and back feel fresh instead of sore tomorrow.
Kneel on one knee on soft grass. Push your hips forward gently to stretch the front of your thigh.
Sit back on your heels on the grass, reach your hands out far in front of you, and take 5 slow, deep breaths.
Put both hands against a wall or fence. Step one leg back with your heel flat on the ground and lean forward gently.