3 gym exercises to improve your bat speed

Improving your bat speed is one of the fastest ways to add more power to your game and yet, most cricketers completely overlook the key physical qualities behind it.

In this article, we’ll break down three of the most effective exercises for increasing bat speed, using simple tools found in most gyms. Each one focuses on one core element: rotation.

Whether you're trying to clear the ropes more often or just put bowlers under pressure with faster hands through the ball, these three movements can help transform your hitting ability.

Why cricketers need rotation in their gym training

Most amateur cricketers know how to squat, bench press or do some bicep curls. But the missing link for almost every batter we meet is rotation.

Rotational strength and power is a core piece of the puzzle in all forms of batting especially power hitting. Yet it rarely features in gym programmes. Here is more guidance of the biomechanics behind power hitting.

If you’re serious about bat speed, this has to change. Cricket isn’t a linear sport. The power to hit sixes comes from learning to use the whole kinetic chain from the ground, through the hips and torso, and into the hands and bat.

Let’s break down the three key exercises we use with Cricfit athletes to do exactly that.

1. Landmine punch

What it is: A full-body rotational pressing movement using a landmine barbell attachment (or just a barbell wedged in a corner).

Why it works: This movement trains you to generate power from the ground up. You're not just pushing with your arm you're bracing with your front leg, rotating the hips and shoulders, and extending powerfully through the arm. It mirrors the sequence of hitting in cricket and helps develop full-body force transfer.

How to do it:

• Start with your front foot forward in a batting-style stance.
• Hold the bar with your front hand, loaded at shoulder height.
• Drive through the front foot, rotate the hips and shoulders, and punch the bar upwards at a 45° angle.
• Brace your front leg and feel the weight transfer through your body.

Training tip: Focus on intent. Perform 3–6 reps per side with maximum speed. The aim is to develop rate of force, not grind out reps.

2. Med ball sweep throw

What it is: A fast rotational throw of a light med ball or slam ball into a wall, mimicking the sweep or slog shot.

Why it works: This is arguably the most cricket-specific power drill you can do. It replicates the body mechanics of hitting driving from the back hip, stabilising the front leg, and unleashing rotational force into the hands. It sharpens timing, sequencing and rotational speed.

How to do it:

• Kneel side-on to a wall, with your front foot planted and stable.
• Hold a light med ball (around 3 kg) at your back hip.
• Snap the ball across your body into the wall, like hitting a six over square leg.
• Keep the front knee still the power should come from rotation, not swaying or sliding.

Training tip: Do 3–6 reps per side. Choose a ball light enough to move fast this is about speed, not strength.

Safety note: Make sure the wall is safe to throw into. If not, skip to the next drill which uses bands instead.

3. Reflexive banded pull shot

What it is: A resistance band drill designed to simulate the pull shot with overspeed eccentric loading.

Why it works: This drill teaches your body to produce and absorb force rapidly a key quality for bat speed. The band stretches your torso as it pulls you back, then helps whip you into the next rep. It teaches sequencing, speed, and reactive rotation under resistance.

How to do it:

• Set a resistance band anchored behind you at a slight angle (e.g. second slip or gully line).
• Stand in a strong base and hold the band at your back hip.
• Fire through into a pull shot movement, driving the back hip forward.
• Let the band pull you back without pausing then rip back into the next rep.

Training tip: Focus on controlling the front leg and initiating the movement with your hips, not just your arms. Again, 3–6 reps per side is plenty.

Key training principles

Let’s be clear: no exercise is magic in isolation. These three drills are powerful because they target a key component of batting that most gym work misses rotation.

But like everything in strength and conditioning, intent and consistency matter more than any individual exercise.

• Train for speed, not fatigue. Bat speed is about rate of force development, not muscle burn. Keep reps low and explosive.
• Control your base. All power comes from the floor. If your front foot collapses or wobbles, you leak energy.
• Balance both sides. Even if you hit predominantly one way, make sure you train both sides to stay balanced, avoid injury, and build symmetry.

Want to train like this every week? These types of drills are baked into all Cricfit programmes from junior to elite.

Final thoughts

If you’re chasing more bat speed, don’t make the mistake of only training muscles train movements. And more importantly, train rotational movements with speed and intent.

The landmine punch, med ball sweep, and banded pull shot are three of our favourites for building rotational speed that transfers into the middle.

They’re simple, scalable, and seriously effective when done right.

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