🏏 In-Season Program – Batsmen & Spinners
Maintain Performance. Reduce Fatigue. Stay Ready All Season.
Welcome to one of the most comprehensive in-season S&C programs designed specifically for batsmen and spin bowlers competing in Sydney Premier Grade Cricket.
This 26-week program ensures that all the strength, speed, power, and endurance you’ve built in the offseason is maintained throughout the demands of a long competitive season — without overloading your system.
The program begins 1 week before Round 1, allowing your body to adjust and transition smoothly into match-ready mode.
📅 Program Structure
• 7 progressive 4-week blocks (with strategic variation to align with match demands and recovery cycles)
• Built around weekly game schedules and load management principles
⚙️ Program Components
- 📊 Performance Testing – Strength, power, endurance, speed, COD & cognitive fatigue
- 🏋️ In-Season Weight Training – Low-volume, high-intent sessions to maintain performance
- 🔥 10-Min Excite Sessions – CNS priming pre-training or pre-game
- 🧠 Warm-Up Protocols – Long warm-up, short warm-up & game-day-specific prep
- 🌀 Base Conditioning – Rotator cuff and repeat-effort running maintenance
- 🧘 Mobility & Recovery – Structured sessions to maintain joint health
- 🌊 Recovery & Cross-Training Options – Bike, swim, or other sport modalities for low-impact recovery
✅ Who It’s For
- Cricketers (batsmen & spinners) with a solid offseason base
- Athletes competing in Premier-level or high-level cricket
- Players seeking longevity, consistency, and resilience across the season