Cricket Strength & Conditioning Programs
Move past generic gym routines. Build the explosive power, speed, and agility your game actually demands.
This is what it means to train like an athlete. We focus on speed drills like sprinter jumps, skips, and short acceleration sprints to build the explosive first step and running mechanics that win matches. It's about translating gym power into game-day speed.
Real power in cricket comes from controlled, fast, and purposeful rotation. Here, I'm demonstrating how we train the entire kinetic chain, from the core to the point of contact, using medicine balls and landmines to build rotational strength that directly translates to more powerful batting and bowling.
To improve explosive power, we use science-backed methods like contrast training. This involves pairing a heavy strength movement like a partial squat with a fast, bodyweight movement like a countermovement jump. This method trains your nervous system to produce force rapidly, which is key for explosive athletic actions.
This is a great speed and agility drill specifically for batsmen. It improves running between the wickets, reaction time, and the ability to decelerate and re-accelerate under pressure. We focus on key techniques like maintaining a low hip position to make your turns sharper and more efficient.
We start by testing to build a baseline. This is the Bronco Test, an aerobic capacity test used by the BCCI to measure endurance and change-of-direction fitness. My programs are data-driven to ensure we are targeting your specific needs and tracking your progress objectively.
A cricketer's shoulder takes a huge amount of stress. That's why I program specific exercises for shoulder health, focusing on strengthening the scapula, rotator cuff, and improving the entire mobility chain. A strong, stable shoulder is essential for injury prevention and performance longevity.
This is the core of my philosophy. The most impressive lifts or the fastest sprints mean nothing without the discipline to show up every day. Consistency is the heaviest weight you will ever lift, and it's what builds a true athlete.
My training methods are backed by the highest standards in the industry. As a Certified Strength and Conditioning Specialist (CSCS) through the NSCA, I design programs based on proven scientific principles to help you achieve peak performance safely and effectively.
About Featured
You don't play a cover drive on a squat rack, so stop training like you do. I focus on rotational power, hip-shoulder separation, and deceleration mechanics—the precise elements that actually separate a good cricketer from an average one. This isn't about moving heavy iron for the sake of it; it's about translating that strength into game-day performance.
As a CSCS-certified Strength and Conditioning coach, my programs are built on the principle that cricket is a movement-based sport. We start by testing your baseline—speed gates, jump heights, and movement screens—to identify exactly where you are losing energy.
Why Specialized Training Matters
- Rotational Power: Your batting swing and bowling action depend on force transfer. I use medicine balls, cables, and landmines to build core stability and rotational force.
- Sprint Mechanics: Speed isn't just running; it's about first-step quickness and stride efficiency. We work on your acceleration so you're faster between the wickets.
- Injury Prevention: Fast bowling and heavy fielding take a toll. We prioritize manual resistance stretching and scapular stability to protect your shoulders and knees, ensuring you stay on the pitch longer.
How We Work
Whether you are a batsman looking to clear the fence or a bowler aiming for more pace, we use structured 4-week training blocks. We track your progress with real data, not guesswork.
1-on-1 Coaching: You get full attention, biomechanics correction, and a program tailored to your specific position and current fitness levels. Ideal if you are recovering from an injury or need elite-level fine-tuning.
Squad Training: For small groups of 3-6 athletes, we focus on competitive agility circuits and game-specific conditioning. It’s a high-energy, performance-focused environment where you train alongside other committed players.
Hitesh Sharma
I’m an ex-cricketer turned strength coach, and I know exactly what happens when your body fails under the pressure of a long match. I don't give out copy-paste workouts. I build systems that make you an athlete first, so you can be a better cricketer.
Find a program that fits your goals
Search for specific training modules or performance goals.
More from Cricket Strength & Conditioning by Hitesh Sharma
More services by Hitesh Sharma