--- title: "Cricket Strength Training for Explosive Power in Delhi NCR" description: "Get expert cricket strength training in Delhi. We focus on rotational power, sprint mechanics, and injury prevention. Trust the process and build your game today." canonical: https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/building-explosive-athletes last_updated: 2025-12-29 --- # Cricket Strength Training for Explosive Power Tribe Verified · BCCI & DDCA recognized S&C coach By [Prravesh Rohilla](https://mytribe.in/prravesh_theperformancelab) · Training at VAULT by Virat Kohli, Karol Bagh and across Delhi NCR · ₹12K per month (estimate) Part of [Strength and Conditioning for Cricket](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket). [View full gallery](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/gallery) Building the engine for the field. We focus on rotational power, sprint mechanics, and force absorption to make you faster, stronger, and more resilient on the pitch. ## Photos and videos - [Video: Pre-season is about building a strong athletic base. Here, we're using landmine rotations and weighted sit-ups to develop core strength and rotational power, which is essential for any cricketer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0da76cf5-1344-4cd2-a65c-25dc64a79374) - [Video: For fast bowlers, explosive power is non-negotiable. This loaded drop jump to a box jump drill is designed to improve ground reaction force and shock absorption, helping to increase bowling speed while protecting the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a94c1af4-5395-40af-be7b-53d862d860e0) - [Video: Rotational power is key for generating bat speed. Using medicine ball throws, we train the body's core and sling systems to transfer force efficiently from the ground up, leading to more powerful hitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8debdcf1-f2b5-48a2-b7dd-ec38098005b9) - [Video: Motor learning is crucial for developing new movement patterns. Here, I'm guiding an athlete through landmine rotations to teach her body how to generate power efficiently and safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7e44779-c6f6-4f20-ad61-470b92f66a9a) - [Video: This is an ATP-driven workout, designed for maximum strength and power output. We're combining hip flexor mobility with explosive overhead presses to unlock ultimate athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06f3f404-b418-4697-a16a-40314af48a85) - [Video: Mastering the basics is the key to long-term success. For young athletes, I focus on building a solid foundation with fundamental movements and progressive overload to ensure they develop safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72a37721-dcd0-4eb4-837d-7f0716788812) - [Video: Force absorption is as important as force production. I use a 5-level progression for my athletes to teach them how to land safely and efficiently, which allows them to jump higher and run faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d3ef958-954b-46a2-a4dc-3a325d242a8e) - [Video: The off-season is where we build capacity. This video shows a mix of gym-based strength work and on-field conditioning, laying the foundation for in-season performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/097cdac8-12a8-4529-a7d7-ef27a6fc0efa) - [Video: In the gym, we focus on rebuilding strength after a series of matches. This session includes dumbbell presses and other strength exercises to ensure the players are ready for the next phase of the tournament.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b71fef5-365c-4146-bbcd-20973ae9d8fc) - [Video: After a tough stretch of back-to-back games, it's time to rebuild. This session focuses on rebuilding strength with exercises like cable wood chops to maintain core stability and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47cb5cb5-b7fb-42b0-b074-1704559086f6) - [Video: Building speed from the ground up. This clip showcases some of my go-to power-based drills, like trap bar deadlifts, that are designed to improve acceleration and max velocity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26aef76d-5902-433c-a3c4-05b917914e57) - [Video: Off-season training is all about trusting the process. Here, an athlete performs trap bar deadlifts, a key exercise for building overall strength and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/341422e1-a722-4506-9fad-37a54a59c67e) - [Video: Building lower body strength is fundamental. This young athlete is learning the proper form for a trap bar deadlift, a safe and effective way to build the strength needed for cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88c367d4-4170-40ed-a902-391a5d2aa8ec) - [Video: Building rotational power with medicine ball throws. This exercise is crucial for developing the explosive power needed for batting and bowling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87fd8e80-9674-422f-aa73-7768a32031cc) - [Video: Working on rotational strength and stability with landmine presses. This is a great exercise for cricketers as it mimics the rotational movements used in the sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfaa79c6-a614-4da8-8d0a-d3ee97e841de) - [Video: This is a resisted split squat, a fantastic exercise for developing single-leg strength and stability, which is vital for both bowlers and batsmen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d72269b2-ed26-48a1-84a8-6bf4c53d9d16) - [Video: An explosive training session featuring resisted jumps and clean and jerks. These exercises are designed to improve power output and make an athlete more dynamic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba35cb33-a63b-465e-a27b-27606b4a90d3) - [Video: Prep time means focusing on cricket-specific movements. This session includes landmine presses and medicine ball work to build a well-rounded, powerful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4dd4ec60-9a6d-4d84-8f99-c59828202e0f) - [Video: In-season training for a fast bowler. We're using medicine ball throws on an unstable surface to challenge stability and enhance power, keeping the athlete sharp and explosive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6c93111-2b44-40f4-b10c-373c5fd1fbda) - [Video: A productive day introducing new movements. This clip shows athletes performing drop jumps, an excellent plyometric exercise for improving reactive strength and force absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a47edf3-12c2-4bf0-bdda-04659806d29f) - [Video: My weekend routine is about discipline and consistency. This session includes hip mobility work and landmine lunges to stay strong and mobile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5414d1ea-45a2-4e6b-94ba-4f48b28d476a) - [Video: A power session in the gym. We're using landmine cleans and presses to develop full-body explosive strength, a key component of athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe739620-ef11-47b9-a37e-ba291bba9c0d) - [Video: Working with a young gun on her strength. Trap bar deadlifts are a great way to introduce young athletes to strength training safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c6e60db-75da-4d39-af63-37f36f54f0e5) - [Video: Frontal plane movement is crucial for wicketkeepers. This drill, using a medicine ball and step-ups, improves side-to-side agility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5340ac4-f826-4fd2-bdc4-bba2021ede33) - [Video: Purposeful practice makes perfect. Here, I'm coaching an athlete through a squat, ensuring her form is perfect to maximize results and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a30d083c-6d52-4cb8-9c88-8b459d921616) - [Video: Modern-day cricket demands peak physical fitness. This video shows athletes performing various strength exercises, from weighted step-ups to Bulgarian split squats, which are essential to compete at a high level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d35c592-2151-407f-909f-39c0f51504db) - [Video: A session focused on speed, power, and strength. It includes a mix of on-field sprints and gym-based exercises like Nordic hamstring curls to build a complete athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3343996-4647-407a-9fe3-d9b12bbbea1f) - [Video: This is the transition phase from off-season to pre-season. We shift our focus to more sport-specific power and strength exercises, like medicine ball throws and sled pushes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc162c0e-23b3-467e-8751-4db5b40b749f) - [Video: From day 1 to day 501, consistency is what creates transformation. This video shows the incredible progress of an athlete, from learning basic movements to performing heavy deadlifts with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5438fca8-726c-4bb2-ab32-35b56cb7e625) - ![Consistency is what transforms average into excellence. A shot of me during a bicep curl, focusing on building and maintaining my own strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6d57bc1-0b99-40f4-afa0-42c3ab3e55da) - ![Taking my own advice to live a healthier lifestyle. Here I am doing medicine ball slams, a great exercise for developing full-body power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b94c4d95-8aad-44aa-96d6-521f7b060f69) ## About Building Explosive Athletes You might think cricket strength is just about lifting heavy, but it is actually about force transfer. If you are a batter, we focus on rotational power to improve bat speed; if you are a bowler, we prioritize shock absorption to protect your joints during delivery. The gym is where we build the capacity, but the pitch is where you see the results. Building an explosive athlete requires more than random gym sessions. It demands a science-backed approach to ensure your training transfers directly to your game. When we train at the Vault by Virat Kohli, every movement is calculated. ### My Approach to Explosive Performance * **Rotational Power:** We use landmine rotations and medicine ball work to build core stability. This is the foundation for generating bat speed and bowling velocity. * **Force Absorption:** Getting fast is useless if you cannot decelerate safely. We use a 5-level progression to teach your body to land and absorb impact, which is the best way to prevent stress fractures and knee injuries. * **Sprint Mechanics:** Agility isn't just about speed. It is about footwork, acceleration, and reaction. We use ladder drills and resistance bands to sharpen your stride, making you quicker between the wickets. * **Load Management:** My biggest win is keeping athletes healthy all season. We track your training load to ensure you are peaking for tournaments and not breaking down. Whether you are an U-19 player looking to break into the senior squad or a professional batter wanting to add power to your shots, the program is built on the same philosophy: 'Na auron se kam, na auron se shreshth... bas khud se behtar.' We track metrics like your 10m sprint time and vertical jump to ensure progress is data-driven, not just based on how you feel. Quit mat karna. ## About Prravesh Rohilla I am Prravesh. I believe the real magic of cricket fitness happens in the grind, not just the gym. I coach because I want to see you dominate on the field, injury-free. My philosophy is simple: don't compare yourself to others, just focus on being better than you were yesterday. [See all of Prravesh Rohilla's services](https://mytribe.in/prravesh_theperformancelab) ## More from Strength and Conditioning for Cricket by Prravesh Rohilla - [Featured](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/featured) - [On-Field Performance: Speed & Agility](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/on-field-performance-speed-agility) - [Durability & Recovery: The Foundation of a Long Career](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/durability-recovery-the-foundation-of-a-long-career) - [The Champions' Journey: East Delhi Riders (DPL)](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/the-champions-journey-east-delhi-riders-dpl) - [Developing Future Stars: DDCA & Women's Cricket](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/developing-future-stars-ddca-women-s-cricket) - [Athlete Spotlights: From Grind to Glory](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/athlete-spotlights-from-grind-to-glory) - [The Science Behind the Performance](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/the-science-behind-the-performance) - [Practice What You Preach](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/practice-what-you-preach) - [Group Training Dynamics](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/group-training-dynamics) ## Similar work from other experts - [Gym-Based Strength & Power for Cricket](https://mytribe.in/gaurfit7/strength-conditioning-for-cricketers/gym-based-strength-power) by Gaurav Kaushik · Strength & Conditioning for Cricketers · Sessions at Arun Jaitley Stadium or at your location across Delhi NCR - [Building Functional Cricketing Power](https://mytribe.in/smartcricketersacademy/specialized-fitness-and-fielding-camps/building-cricketing-power) by Smart Cricketers Academy · Specialized Fitness and Fielding Camps · Camps at 3 locations across Gurugram and Sohna - [Cricket-Specific Fitness Training and Agility Drills](https://mytribe.in/aarkasports/cricket-coaching-for-adults-corporates/cricket-specific-fitness) by Aarka Sports · Cricket Coaching for Adults & Corporates · Coaching at 5 locations across Delhi NCR, Punjab & Uttarakhand - [Cricket-Specific Fitness and Strength Training](https://mytribe.in/spyadav1989/personal-batting-coaching/cricket-specific-fitness-strength) by SP Yadav · Personal Batting Coaching · Online sessions and in-person training in Delhi NCR - [Core Strength and Conditioning for Cricket](https://mytribe.in/brigade_cricket_academy/cricket-fitness-and-conditioning/core-strength-conditioning) by Brigade Cricket Academy · Cricket Fitness and Conditioning · Academy at Sanfort World School, Greater Noida; open to players across Delhi NCR - [Cricket-Specific Fitness and Conditioning in Gurgaon](https://mytribe.in/croirecricketclub/personalized-cricket-coaching/cricket-specific-fitness-conditioning) by Croire Cricket Club · Personalized Cricket Coaching · Coaching at 3 locations across Gurugram ## Book To book Prravesh Rohilla, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Prravesh%2C%20I%20saw%20your%20work%20on%20building%20explosive%20athletes.%20I'm%20interested%20in%20starting%20cricket%20conditioning.%20Are%20you%20taking%20on%20new%20athletes%20right%20now%3F)