---
title: "Cricket Strength Training: Build Power & Speed with Coach Surya"
description: "Train for the pitch with cricket-specific conditioning. We focus on explosive power, rotational strength, and injury prevention to help you perform your best."
canonical: https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/cricket-building-on-field-power
last_updated: 2025-09-20
---

# Cricket Strength and Performance Coaching

Tribe Verified · Training cricketers for IPL and UPT20.

By [Surya Yadav](https://mytribe.in/surya.coach) · Travels for in-person training across India · ₹6,000 per month (estimate)

Part of [Strength & Conditioning for Athletic Performance](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance). [View full gallery](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/gallery)

From the gym to the pitch, we build the raw strength and explosive power that separates the good from the great.

## Photos and videos

- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b40a13f1-5ec4-4310-9cd8-04c74ca3d6f8)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e158b4e1-0071-4124-b583-5eda395b049f)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f463c9b5-fd5f-47eb-9b8a-11305c3c74c8)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52506319-85ef-4356-a5e3-1c17f377d51d)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37f21092-936c-44aa-8da6-522ca595ff92)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82e82abb-decc-443f-9f53-473545a6ed50)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c0cc98e-86d2-414e-80fd-1aa23a78f84a)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c92efb18-36e4-4753-a655-f7bbe8528ebb)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f325f43-8b4a-4130-b83a-bde6554d1eb2)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1225d41b-791a-434d-acce-2ac1ff1109f8)
- [Video: Locked in and ready for the tournament. This training montage shows a focus on building total-body strength with trap bar deadlifts and developing shoulder stability with incline dumbbell raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21c9fb85-d312-4085-83e7-31f42004f1ab)
- [Video: Here, cricketer Karn Sharma performs Bulgarian split squats. This unilateral exercise is fantastic for building single-leg strength, correcting imbalances between legs, and improving stability, which is essential for both bowlers and batsmen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4ddce2d-e644-4815-b6aa-2da82ecd230a)
- [Video: Full swing prep for the UPT20 League with cricketer Bhuvneshwar Kumar. The session combines heavy front squats in the gym with speed and agility drills on the turf, covering all bases for peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41486810-3fc5-4626-a6f2-abc3015eae68)
- [Video: Preparation begins with loading and lifting. This video shows athletes performing advanced push-up variations for upper body strength and back extensions to build a strong and resilient posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01e4159a-8d98-4c74-bbc6-a1d4810d4915)
- [Video: Mid-season grind for IPL. Here, cricketer Karn Sharma works on rotational power using plate twists and cable woodchops. These exercises are vital for maintaining core stiffness and generating power through the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afba930a-9351-4276-a9c2-8fef5655ba4a)
- [Video: Game on for the IPL season. An athlete performs a hang clean to overhead press, a full-body explosive movement that develops power, coordination, and strength simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea3246b5-6665-44ad-a5d4-2b97b229237a)
- [Video: This clip shows a landmine press, a great exercise for developing upper body pushing strength and shoulder stability while being gentler on the joints than traditional overhead pressing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3b10e32-707c-4732-9c7a-6ec6eed01c14)
- [Video: Working on explosive rotational power with a landmine single-arm press. This movement is highly specific to the demands of cricket, particularly for generating force in batting and bowling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41147428-e7c2-42bb-85fe-d3fc88f134d7)
- [Video: An athlete performs a split jerk with dumbbells. This is an advanced exercise that improves coordination, balance, and explosive power, translating to more powerful movements on the cricket field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c25e021-9265-4077-bd93-ca081cc83d9d)
- [Video: Game on with cricketer Dhruv Jurel. His preparation includes unilateral work like walking lunges to build leg strength and endurance, followed by running drills to maintain speed and conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f57b1a4-010e-4e77-af05-2979f088ab22)
- [Video: IPL prep for cricketer Karn Sharma. The workout includes kettlebell swings for explosive hip extension and stability ball planks to challenge and strengthen the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23682354-88e7-4310-b7bc-b10153dad847)
- [Video: Work is a vibe when you love what you do. A group of young athletes works on core strength with Nordic hamstring curls and stability ball planks, building a strong foundation for their athletic careers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f204a13-6171-4937-803e-770f697a667a)
- [Video: The grind never stops, from the gym to the nets. This clip shows an athlete working on back strength with face pulls, an important exercise for shoulder health, before heading to the pitch for bowling practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73b38774-4b71-464a-ac0a-37356bc63953)
- [Video: Training with fast bowler Bhuvneshwar Kumar. We combine heavy lifting like front squats in the gym with on-field skill work to ensure he has the power and rhythm to perform at his best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/768d63eb-caa7-4117-ade6-5bfdb6ca8c50)
- [Video: When in doubt, get stronger. Cricketer Rinku Singh works on building a powerful posterior chain with barbell hip thrusts and seated cable rows, two key exercises for athletic strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a32ceddc-7120-4b58-9c0d-fdbcaab80e74)
- [Video: This is an excellent compound movement for athletes. The dumbbell thruster combines a front squat with an overhead press, developing lower body strength, coordination, and explosiveness in one fluid motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8356f13a-ff25-411c-be58-b248700250b0)
- [Video: Getting ready to play with cricketer Bhuvneshwar Kumar. This session includes inverted rows on a Smith machine for back strength and heavy squats to maintain lower body power during the season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cf2b7d9-d789-4129-826a-10281c4cfecb)
- [Video: Enjoying the journey with Bhuvneshwar Kumar. His training involves a mix of gym work, like wall-facing acceleration drills, and on-field running to keep him fast, agile, and injury-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2005a2da-808c-4ee6-93ba-211c8d0e2172)
- [Video: Back to play. A fast bowler's training isn't just about bowling. It includes on-field agility drills and gym exercises like back extensions to build a strong, resilient body that can handle the demands of the sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e284a31-a67c-40a8-b0e5-18f169a1cbe3)
- [Video: Preparation is key. This workout focuses on the posterior chain with barbell hip thrusts and core stability with renegade rows, two fundamental components for building a powerful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d329a722-9e0c-4262-8709-2d076ff48b50)
- [Video: We believe in building complete athletes. This session includes deadlifts to build raw strength and side planks with leg raises to improve core stability and prevent energy leaks during movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6d1a5a1-1d76-4f36-b0a8-302a3eb7ede7)
- [Video: Unilateral strength training is non-negotiable. By training one leg at a time, as seen in these single-leg glute bridges, we identify and fix strength imbalances, improve balance, and build a more robust athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7453676c-3c00-4f81-bb96-27f12dbe3e9c)
- [Video: Power development with cricketer Rahul Tripathi. He's performing a hang power clean, a complex lift that teaches the body to generate force quickly and explosively from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b53355ce-3327-4be2-a4cd-586e6f2c5571)
- [Video: The main event is always on the horizon. Training involves a combination of gym work, like kettlebell swings for posterior chain power, and on-field practice to stay sharp and ready for match day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11fb680a-5b58-4a61-b948-1dd95a7f9464)
- [Video: Train hard, win easy. Cricketer Karn Sharma's preparation includes on-field bowling and agility drills, ensuring his fitness and skills are perfectly aligned for competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f9da5c-ad57-471e-8199-d8ae0d21566f)
- [Video: Winning efforts require a "never give up" mindset. This session shows box squats to build lower body strength and Swiss ball hamstring curls to strengthen the posterior chain and protect against injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16fc2a55-ee9b-4497-8d06-e6d610731141)
- [Video: Preparation mode for cricketer Karn Sharma. The workout starts with mobility work like banded hip flexor stretches and progresses to strength work with dumbbell Bulgarian split squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5311402d-a6e8-4767-9721-04680e4ce668)
- [Video: More power means more pace. This fast bowler is working on his strength with back squats in the gym before heading to the nets to translate that power into bowling speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0d5968e-4253-4507-afc9-9ab91a0b2722)
- [Video: The process is everything. Cricketer Karn Sharma's training includes mobility work like thoracic spine rotations and foundational strength lifts like trap bar deadlifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7abacd1e-f3b7-4cdb-95ff-e9929cda248e)
- [Video: Hustle hard, stay humble. This montage shows the transfer of strength from the gym, with exercises like barbell rows, to the cricket pitch for powerful bowling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/585476aa-71ca-49b9-bc2b-ef1e216fc394)
- [Video: A look into Rinku Singh's training process. The session includes rotational core work with resistance bands and heavy leg presses to build serious lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6c14f1e-1627-442a-9061-029ea7ae3f86)
- [Video: From the gym to the nets. This clip shows how heavy squats build the foundational strength that powers a cricketer's performance, whether batting, bowling, or fielding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5a16903-839d-43b5-8b61-006db2ce6f86)
- [Video: Focus on you until the focus is on you. A montage of an athlete's hard work, from pull-ups in the gym to bowling in the nets, showcasing the dedication required to succeed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68df69a7-caa0-4643-bf4e-ce1530242912)
- [Video: Preparing for the upcoming season with a mix of mobility, activation, and strength. This session includes hip activation drills and single-leg box squats to get the body ready for high-intensity work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f044f5f-0ce5-4b64-9963-d9b552015c8d)
- [Video: Soar. A dynamic training session featuring rotational power work with cables and explosive strength development with block pulls, a variation of the deadlift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89e75082-d257-427a-94f1-03a4841689df)
- [Video: Highlights from a group workout with my cricket athletes. We focus on foundational movements like thoracic mobility (cat-cow) and posterior chain strength (glute bridges) to build a solid athletic base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49babd31-d965-47b2-90c9-22fb19d20486)
- [Video: Training for sports doesn't need to be fancy, it needs to be effective. This video shows young athletes working on the basics: heavy squats and clean pulls to build real, functional strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac131951-9378-4cc7-ab81-afba6aee5f5f)
- [Video: Aim for the company of immortals. This session includes glute activation with mini-bands and foundational strength work with Romanian Deadlifts (RDLs).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a220971-c848-4679-affd-3d74bed22eae)
- [Video: I believe in developing better athletes, not robots. This workout for Divyansh Joshi includes medicine ball slams for explosive power and heavy deadlifts to build maximum strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3ac8714-5ce7-45b2-abd8-545c40756536)
- [Video: Mobility, strength, and power for cricketer Rinku Singh. His prep for the Duleep trophy includes step-ups for single-leg strength and front squats for overall power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/319ba32b-5b86-45a2-a2b7-6d33050f0b73)

## 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.

## About 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.

[See all of Surya Yadav's services](https://mytribe.in/surya.coach)

## More from Strength & Conditioning for Athletic Performance by Surya Yadav

- [Featured](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/featured)
- [My Gym: The Home of Champions](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/my-gym-the-home-of-champions)
- [Explosive Power, Speed & Agility](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/explosive-power-speed-agility)
- [Injury Prevention & Mobility](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/injury-prevention-mobility)
- [Training for Golfers](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/training-for-golfers)
- [My Coaching Philosophy](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/my-coaching-philosophy)
- [On The Field: Pro Leagues & Big Stages](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/on-the-field-pro-leagues-big-stages)
- [The Grind & The Yaari (Friendship)](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/the-grind-the-yaari-friendship)

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## Book

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