BACKYARD CRICKET INJURY PREVENTION WARM-UPS
Summer is here, which means backyard cricket season across Australia. While it’s fun and social, backyard cricket still involves twisting, throwing, sprinting and sudden direction changes, all of which increase injury risk if you skip a warm-up.
A short pre-game warm-up can help reduce muscle strains and keep you playing pain-free. Below are two simple injury-prevention exercises, demonstrated by Cam in the video.
Why warm-ups matter for backyard cricket
Backyard cricket often involves explosive movements without preparation, especially if you’ve been less active leading into summer.
Warming up helps to:
- Increase blood flow to muscles
- Improve spinal and joint mobility
- Prepare your body for rotation and running
- Reduce soft-tissue injury risk
Even 2–5 minutes is enough to make a difference.
Backyard cricket warm-up exercises
Trunk rotations (spine & core)
Cricket is a rotational sport. Poor preparation of the spine and core can contribute to back, rib and abdominal strains.
How to do them:
- Stand with feet shoulder-width apart
- Rotate your torso side to side, keeping hips facing forward
- Move in a comfortable range for 30–60 seconds
This helps warm up your spine and prepare for batting, bowling and throwing.
Calf raises (lower legs & ankles)
Short sprints and uneven surfaces place high load through the calves, Achilles tendon and ankles.
How to do them:
- Rise onto your toes, then slowly lower
- Repeat 15–20 times
- Progress to single-leg raises if comfortable
This helps reduce the risk of calf strains, Achilles pain and ankle injuries.
Extra injury prevention tips
- Start gradually instead of going all-out straight away
- Stay hydrated in hot weather
- Be mindful of uneven backyard surfaces
- Stop if pain or tightness develops
When to See a Physio
If pain persists for more than a few days, keeps returning, or limits your ability to play, a physiotherapist can help assess and manage the issue early.
Play smart this summer
A quick warm-up can make all the difference to your backyard cricket season. Add these simple exercises before you play and enjoy summer cricket without injury.
Related Blogs:
