Strength and Conditioning for Young Cricketers

During adolescence, children experience rapid growth – their limbs lengthen faster than muscles can adapt, making them clumsy and more susceptible to injury. This period, known as peak height velocity (PHV), requires careful management. Strength training during PHV should prioritise technique and movement quality rather than heavy lifting. When supervised, resistance training is safe and beneficial; it strengthens bones and joints, reduces injury risk and improves confidence and coordination. Coaches at Yograj Singh Cricket Academy focus on building athletes first, cricketers second.

Fundamental movements like squats, lunges, plyometrics and core stability exercises lay the foundation for more advanced skills. Encouraging multi‑sport participation further develops overall body awareness and prevents burnout. Our strength program also includes mobility work, stretching and recovery protocols to ensure players remain flexible and resilient.

S&C recommendations

1. Adjust training loads during growth spurts;

2. monitor signs of fatigue and restrict overs for young bowlers.

3. Focus on technique: teach correct movement patterns before adding resistance.

4. Encourage varied sports and activities to develop a well‑rounded athlete.

5. Include sleep and recovery strategies;

6. adolescents should aim for 8–10 hours of sleep per night.