Strength & Conditioning for WICKET-KEEPERS - Bodyweight Beginner
A beginner program for keepers that doesn't require any equipment & focuses on the foundational movements needed down the track to be fit, strong & injury free
Imagine being able to take that blinder in front of first slip or down the leg side...
And wouldn't it be nice to feel fresh late in the day after a long day in the field?
To do this you need to be conditioning your body to be able to handle the challenges of being a wicket-keeper.
This program has been designed specifically for wicket-keepers who have limited or no experience in Strength & Conditioning training. All the exercises are specific to wicket-keeping and as you get fitter, stronger & more powerful, your chances of taking those spectacular catches 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 wicket-keeping specific muscles
- Improve functional strength
- Increase power & speed
- Increase fitness levels while building muscle
This 4-week program focuses on building a strong foundation for wicket-keepers. 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.
StartBand Crab Walks (0:59)
StartDouble Leg Landings (0:43)
StartDouble Leg Ankle Stiffness Bounds (0:46)
StartCW DL Squat (0:41)
StartSplit Squat (1:07)
StartKnee Push Ups (0:42)
StartBS DL Romanian Deadlift (Vertical) (0:59)
StartDL Isometric Hamstring Bridge (0:31)
StartDL Hip Thrust (0:34)
StartIsometric Lateral Bridge R + L (0:34)
StartIsometric Front Bridge (0:29)