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Fast Bowler Conditioning Routine

The document outlines a weekly conditioning routine for fast bowlers, focusing on speed, agility, strength, endurance, and recovery. Each day features specific workouts, including sprint drills, strength training, and flexibility exercises, culminating in an active recovery day. The program is designed to enhance overall athletic performance and prevent injuries.

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panchomdekaraja
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123 views2 pages

Fast Bowler Conditioning Routine

The document outlines a weekly conditioning routine for fast bowlers, focusing on speed, agility, strength, endurance, and recovery. Each day features specific workouts, including sprint drills, strength training, and flexibility exercises, culminating in an active recovery day. The program is designed to enhance overall athletic performance and prevent injuries.

Uploaded by

panchomdekaraja
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Conditioning Routine for Fast Bowlers

Monday - Speed & Agility


**Warm-up (10 min):** Jogging, dynamic stretches
**Sprint Drills:**
- 20m sprints (5 sets)
- 40m sprints (4 sets)
- 60m sprints (3 sets)
**Agility Drills:**
- Shuttle runs (5x20m)
- Lateral quick steps (3 sets of 30 sec)
- T-drill (3 sets)
**Core Workout:**
- Plank variations (3 sets of 45 sec)
- Hanging leg raises (3x12)
**Cool-down & Stretching (10 min)**

Tuesday - Strength (Upper Body & Core)

- Push-ups: 3 sets of 20-25 reps


- Pull-ups: 3 sets of 8-12 reps
- Dips: 3 sets of 10-15 reps
- Pike push-ups: 3 sets of 12 reps
- Superman hold: 3 sets of 30 sec
- Russian twists: 3 sets of 20 reps
- Cool-down & Yoga Stretches

Wednesday - Endurance & Recovery

- Long-distance run: 5-8 km


- Bodyweight circuit (optional):
- Air squats (3x20)
- Push-ups (3x15)
- Planks (3x45 sec)
- Flexibility work & Yoga

Thursday - Strength (Lower Body & Explosiveness)

- Jump Squats: 3 sets of 15 reps


- Bulgarian split squats: 3 sets of 12 reps per leg
- Step-ups (Weighted if possible): 3 sets of 10 reps per leg
- Calf raises: 3 sets of 20 reps
- Broad jumps: 3 sets of 5 reps
- Core Workout: Hanging knee tucks (3x12)
- Cool-down & Stretches

Friday - Sprint & Agility Focus

**Sprint Drills:**
- 10m explosive starts (5 sets)
- 30m accelerations (4 sets)
- 50m sprints (3 sets)
**Agility Drills:**
- Zig-zag runs (4 sets)
- Side shuffle & sprint (3 sets)
- Reaction drills (3 sets)
**Plyometrics:**
- Box jumps (3 sets of 8)
- Bounding (3 sets of 20m)
**Core & Mobility Work**

Saturday - Strength & Conditioning

**Circuit Training (4 rounds):**


- Push-ups (15 reps)
- Squats (20 reps)
- Lunges (10 per leg)
- Plank to push-up (10 reps)
- Burpees (10 reps)
**Sprint Finishers:**
- 100m sprint x3
- 50m sprint x4
- Mobility & Stretching

Sunday - Active Recovery / Rest

- Light jogging or cycling


- Deep stretching & yoga

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