Weekly Fitness Schedule for a 14-Year-Old Fast Bowler

 

Here’s a complete weekly fitness schedule for a 14 year old fast bowler: 

Day 1 – Monday (Strength & Mobility)

Warm-up (10 min): light jog + dynamic stretches (high knees, butt kicks, side shuffles).

Bodyweight strength (3 rounds):

Push-ups × 10–12

Squats × 12–15

Plank hold × 30 sec

Glute bridges × 12

Mobility drills: Hip circles, arm rotations, hamstring stretches.

Bowling drill (15–20 balls) focusing on smooth run-up and rhythm.

Day 2 – Tuesday (Bowling Skills + Agility)

Warm-up: skipping rope (3–5 min).

Agility ladder / cone drills (15 min): side-to-side, in & out, shuttle runs.

Bowling session: 3–4 overs at 60–70% effort, working on line & length.

Cool down: slow jog + stretches.

Day 3 – Wednesday (Endurance & Core)

Warm-up: 5 min jog.

Running stamina:

6 × 200m runs (fast but not sprint, walk back recovery).

Core training:

Bicycle crunches × 15

Side plank × 20 sec each side

Superman hold × 20 sec

Mobility: focus on hamstring, hip flexors, lower back.

Day 4 – Thursday (Bowling & Fielding Focus)

Warm-up: jog + stretches.

Bowling practice: 4–5 overs, focus on action (short spells only, avoid overuse).

Fielding drills:

High catches × 10

Ground fielding + quick throws × 10

Sprint pick-up & throw drills × 5

Cool down.

Day 5 – Friday (Strength & Speed)

Warm-up: skipping + dynamic stretches.

Strength (light):

Lunges × 10 each leg

Push-ups × 12

Plank with shoulder taps × 10 each side

Speed sprints:

8 × 40m sprints (walk back recovery).

Cool down.

Day 6 – Saturday (Match Simulation / Net Practice)

Warm-up: Jog + stretches.

Bowling in nets/match simulation:

Bowl 4–6 overs in short spells, focus on accuracy.

Batting practice for balance & hand-eye coordination.

Fielding games: relay throws, diving stops.

Cool down.

Day 7 – Sunday (Active Recovery)

Light activity: swimming, cycling, or 20 min walk.

Full-body stretching or yoga (15–20 min).

Breathing & relaxation exercises.

⚖️ Key Points for a 14-Year Fast Bowler

Bowling volume: No more than 4–6 overs per day in practice; avoid overuse to protect the back and shoulders.

Strength: Focus on bodyweight and resistance bands, not heavy weights.

Recovery: 8–9 hours of sleep + proper hydration.

Nutrition: Balanced meals with protein (milk, pulses, eggs, lean meat), carbs (rice, chapati, fruits), and healthy fats (nuts, seeds).

Flexibility: Daily stretching is crucial for injury prevention.

୧୪ ବର୍ଷୀୟ ଫାସ୍ଟ ବୋଲରଙ୍କ ସାପ୍ତାହିକ ଫିଟନେସ୍ ସୂଚୀ

ସୋମବାର (ଶକ୍ତି ଓ ମୋବିଲିଟି)

ହାଲୁକା ଦୌଡ (୧୦ ମିନିଟ) + dynamic stretch । Push-up ୧୦–୧୨, Squat ୧୨–୧୫, Plank hold ୩୦ ସେକେଣ୍ଡ, Glute bridge ୧୨ (୩ round)। Mobility drills (hip circle, arm rotation, hamstring stretch)। ୧୫–୨୦ ball bowling drill (smooth run-up ଓ rhythm focus)।

ମଙ୍ଗଳବାର (ବୋଲିଂ ଓ ଅଜିଲିଟି)

୩–୫ ମିନିଟ skipping rope। Agility ladder/cone drills (୧୫ ମିନିଟ)। ୩–୪ over bowling ୬୦–୭୦% effort, line-length focus। Slow jog + stretch।

ବୁଧବାର (ଏଣ୍ଡୁରାନ୍ସ ଓ କୋର)

୫ ମିନିଟ jog। ୬×୨୦୦ m run (fast pace, walk back recovery)। Core training: Bicycle crunches ୧୫, Side plank ୨୦ sec each side, Superman hold ୨୦ sec। Mobility: hamstring, hip flexor, lower back stretch।

ଗୁରୁବାର (ବୋଲିଂ ଓ ଫିଲ୍ଡିଂ)

Jog + stretch। Bowling ୪–୫ over (short spell, action focus)। Fielding drills: High catch ୧୦, Ground fielding+throw ୧୦, Sprint pick-up & throw ୫। Cool down।

ଶୁକ୍ରବାର (ଶକ୍ତି ଓ ସ୍ପିଡ୍)

Skipping + stretch। Strength: Lunge ୧୦ each leg, Push-up ୧୨, Plank shoulder tap ୧୦ each side। Sprint: ୮×୪୦ m sprint (walk back recovery)। Cool down।

ଶନିବାର (ମ୍ୟାଚ୍ ସିମୁଲେସନ/ନେଟ୍ ପ୍ରାକ୍ଟିସ୍)

Jog + stretch। Bowling ୪–୬ over short spell (accuracy focus)। Batting practice (balance + eye-hand coordination)। Fielding games: relay throw, diving stop। Cool down।

ରବିବାର (ରିକଭରି)

ହାଲୁକା କାର୍ଯ୍ୟ: swimming/cycling/୨୦ ମିନିଟ walk। Full body stretch/yoga ୧୫–୨୦ ମିନିଟ। Breathing ଓ relaxation exercise।

⚖️ ପ୍ରମୁଖ ସୁପରିଶ

ଦିନକୁ ୪–୬ overରୁ ଅଧିକ ବୋଲିଂ ନୁହେଁ। Strength trainingରେ bodyweight/band exercise, heavy weight ନୁହେଁ। ଶରୀରରେ recovery ପାଇଁ ୮–୯ ଘଣ୍ଟା ଘୁମ + hydration ଆବଶ୍ୟକ। Balanced dietରେ protein (ଦୁଧ, ଡାଲ, ଅଣ୍ଡା, lean meat), carbohydrate (ଭାତ, ରୋଟି, ଫଳ), healthy fat (ଗୁଡିକ, ବିଆ)। Injury prevention ପାଇଁ daily stretching।