Strength & Conditioning for BATTERS - Bodyweight Advanced
An advanced program for batters that doesn't require any equipment & focuses on the foundational movements needed down the track to be fit & injury free
As T20 cricket becomes more prominent, batters around the world are looking for ways to be able to hit the ball further more consistently.
On the other end of the spectrum, if you're able to bat for a whole day, you're going to be a wanted commodity in elite teams.
To do this you need to be conditioning your body to be able to handle the challenges of being an adaptable batsman.
This program has been designed specifically for batters who have limited or no experience in Strength & Conditioning training. All the exercises are specific to batting and as you get fitter, stronger & more powerful, your chances of hitting the ball out of the park or batting all day increase, while also minimising the chance of getting injured.
How this program will help you:
- Improve mobility to minimise chances of injury
- Increase strength & mobility in batting specific muscles
- Improve functional strength
- Increase power & speed
- Increase fitness levels while building muscle
This 4-week program focuses on building on from the beginner and intermediate programs for batters. A gym isn't required as all exercises use your body weight instead of machines and there is minimal equipment needed.
Garrick Morgan and Rob Chipchase are the founders of Ap3x Performance - a leader in strength and conditioning and athlete development. Garrick holds a Bachelor of Science (Exercise and Sports Science) while Rob holds a Bachelor of Exercise Physiology (Certified AEP) and a Masters in Strength and Conditioning (Msc). Both Garrick and Rob are also certified by the Australian Strength and Conditioning Association (ASCA), which Rob is a level 2 coach and an Australian Weightlifting Federation (AWF) level 1 coach. Rob is currently the Strength and Conditioning Coordinator at The Western Australian Cricket Association (WACA) while Garrick has played for Western Australia second XI.
StartSeated Thoracic Rotations (0:38)
StartCat Camels (0:51)
StartBand Crab Walks (0:59)
StartSL Broad Jumps (0:30)
StartA Skips (0:58)
StartSL Squat (0:58)
StartLunge to 3/4 F (0:42)
StartClap Push Ups (0:55)
StartBS DL Romanian Deadlift (Horizontal) (0:57)
StartWindscreen Wipers (0:53)
StartSL Isometric Hamstring Bridge (0:43)
StartSL Hip Thrust (0:42)
StartIsometric Lateral bridge + Abduction (0:24)
StartIsometric Front Bridge (10 sec on, 5 sec off) (0:42)