Cricket Strength and Performance Coaching
From the gym to the pitch, we build the raw strength and explosive power that separates the good from the great.
Here, cricketer Rinku Singh performs a landmine rotational press, an excellent exercise for developing core strength and rotational power. This movement directly mimics the torso rotation used in batting, helping to increase bat speed and power.
From the gym to the pitch, the work never stops. This clip shows the combination of heavy lifting, like trap bar deadlifts, with on-field bowling practice. This is how we ensure strength gains translate directly to improved pace for fast bowlers like Bhuvneshwar Kumar.
A perfect example of our training philosophy: gym work directly impacting field performance. An athlete performs bent-over rows to build back strength, followed by explosive jumps on the field to enhance power and agility.
In-season maintenance is crucial for keeping athletes game-ready without causing excessive fatigue. This workout includes exercises like resisted push-ups and dumbbell lunges to maintain strength and stability throughout a long tournament like the IPL.
Many athletes struggle to feel their glutes during a hip thrust. This video breaks down the proper form, explaining how foot placement is critical to engaging the glutes for maximum power development, which is vital for running and jumping.
The back squat is a cornerstone of my strength programs. It builds foundational lower body and core strength. Here you can see my own journey of rebuilding squat strength, emphasizing that consistency is key for both coaches and athletes.
A glimpse into a typical strength session for a cricketer. The workout includes heavy front squats for leg power and unilateral movements like Bulgarian split squats to address strength imbalances and improve stability.
Tournament preparation is intense. This session includes wall drills for acceleration mechanics and indoor net practice, combining physical conditioning with sport-specific skill work to get athletes ready for competition.
Getting ready for the UP T20 League with a focus on explosive strength. The session includes landmine presses for rotational power and heavy back squats to build the force needed for powerful athletic movements.
The stage is almost set. This workout features overhead presses for shoulder strength and stability, and good mornings to strengthen the posterior chain, all crucial for a cricketer's overall fitness.
About Cricket: Building On-Field Power
See that landmine rotational press in the gallery? That is not just a gym move. It is the exact torque you need to whip the bat around faster. If you are training just to look good, you are missing the point. We treat every lift like a delivery. If the movement does not make you sharper on the field, we do not do it.
Cricket is not just skill. It is physics. When you are out there, generating power in a split second decides whether you clear the boundary or get caught. That is where we come in. I use contrast training, pairing a heavy trap bar deadlift with an explosive jump, to wire your nervous system for speed. It is not about how much you can lift on a max day. It is about how fast you can express that force when the ball is coming at 140kmph.
Whether you are a bowler looking to add pace or a batsman building a stronger base for rotation, we break it down into phases. Off-season is when we go heavy and build that foundation. During the tournament, like when I am prepping the boys for IPL or UP T20, we switch to maintenance mode. We cut the volume but keep the intensity high so you stay fresh for match day.
No fluff, no endless cardio. Just the mechanics, the lifts, and the consistency. If your glutes are not firing or your shoulder stability is off, we fix that first. Your game is the priority. We train in small, focused cohorts or 1-on-1. Either way, we keep it tight so we can correct your form as you move. It is all in the mind, bhai. Man ke jeete jeet hai. Get the mindset right, and the body will follow.
Surya Yadav
I am Surya, and half my life is under the bar while the other half is on a bike in the mountains. I train cricketers not because it is a job, but because I love the game. We push each other, laugh, sweat, and just keep moving.
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