Season Preparation

Preparing for a cricket season after 60 is all about balancing performance with longevity. The goal is to build a "robust" body—prioritizing joint health, functional strength, and mobility to ensure you remain injury-free and effective on the field.

Below is a foundational pre-season program. Note: Please consult with a health professional before beginning any new high-intensity training regimen.

1. The "RAMP" Warm-Up (Essential for Every Session)

Never skip a warm-up. This protocol prepares your nervous system and lubricates your joints.

  • Raise: 5 minutes of light movement (brisk walking, cycling, or shadow batting).

  • Activate: Glute bridges (10 reps), standing fire hydrants (10 per side), and bird-dogs (10 per side).

  • Mobilize: Thoracic (upper back) rotations, hip 90/90s, and gentle shoulder circles.

  • Potentiate: A few shadow swings or slow-motion bowling actions to "fire up" the specific muscles you will use.

2. Twice-Weekly Strength & Stability

Focus on compound, functional movements that mimic cricket actions. Aim for 2–3 sets of 10–12 reps.

Focus AreaRecommended ExerciseWhy it helpsLower BodySit-to-Stands / Box SquatsBuilds leg power for running between wickets and fielding stability.CorePlanks / Side PlanksProtects the lower back during batting and bowling motions.Upper BodyWall or Incline Push-UpsDevelops chest and shoulder strength without excessive strain.BalanceSingle-Leg BalanceImproves proprioception and reduces fall risk on uneven turf.PostureBand Pull-ApartsCounters the "hunched" posture from batting and helps shoulder health.

  • Pro Tip: Focus on controlled, slow eccentrics (the lowering phase of the lift). This builds tendon strength, which is vital as we age.

3. Mobility & Flexibility (The "Daily Dose")

Stiffness is the enemy of the senior athlete. Aim for 10 minutes of gentle stretching daily, especially for the hips, hamstrings, and shoulders.

  • Hip Flexor Stretch: Essential if you spend time sitting; helps prevent back pain when bowling or fielding.

  • Pectoral Stretch: Use a doorframe to open up the chest, allowing for better arm movement when throwing or batting.

  • Hamstring Stretch: Perform while seated or using a step to avoid straining the lower back.

4. Cricket-Specific Conditioning

  • Running: Avoid high-impact sprinting until your joints are well-conditioned. Start with brisk walking or low-intensity intervals, gradually increasing the intensity over 6–8 weeks.

  • Reaction & Agility: Simple ladder drills or tossing a tennis ball against a wall improves hand-eye coordination without the need for intense physical load.

  • Net Sessions: If you're bowling, treat the first few sessions as "technical" rather than "intensity" sessions. Focus on groove and rhythm rather than speed.

5. Recovery & Nutrition

Your recovery window is likely longer than it was at 20.

  • 48-Hour Rule: Allow at least 48 hours between strenuous strength sessions.

  • Hydration: Muscles function poorly when dehydrated, increasing cramp and injury risk. Keep a water bottle handy at all times.

  • Listen to "Bad" Pain: Distinguish between the "good" soreness of exercise and the "sharp" pain of injury. If you feel sharp pain in your shoulder, back, or knees, stop immediately and rest.

A Sample Weekly Schedule

  • Monday: Strength & Stability (Bodyweight or light resistance).

  • Tuesday: Gentle Mobility & Walking.

  • Wednesday: Cricket Skills (Nets/Shadow practice) + Light Stretching.

  • Thursday: Rest.

  • Friday: Strength & Stability + Balance work.

  • Saturday: Match / Practice.

  • Sunday: Active Recovery (Light swim, walking, or foam rolling).