Spin Bowlers Plan
Spin Bowlers Plan develops core strength, shoulder stability, and rotational power for cricket spin bowlers. Improve spin, accuracy, and consistency while reducing injury risk during long spells.
Coach
CURVA
Focus
General
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Overall Training
Length: 4 weeks
Frequency: 3 days per week
Structured for 3 days per week, this plan works perfectly alongside in-season training and match play, allowing spin bowlers to build power and resilience without compromising performance. You can also add extra sessions in the app if you like.
About the Plan
Spin Bowlers Plan is a 4-week program designed specifically for cricket spin bowlers to enhance performance and reduce injury risk. The plan focuses on core strength, shoulder stability, and rotational power — all essential for generating spin, maintaining accuracy, and sustaining long bowling spells.
Through functional strength exercises, rotational drills, and conditioning work, athletes develop the stability, control, and explosive movement needed for consistent spin bowling. Core engagement and mobility are emphasized to protect the lower back and shoulders during repeated deliveries.
By the end of the program, spin bowlers will feel stronger, more stable, and capable of maintaining precision, spin, and pace throughout extended spells, improving effectiveness and consistency on the field.
Plan Structure
Day 1
Lower — Single-Leg Stability & Hamstring Control
Day 2
Rest Day (Rest)
Day 3
Upper — Shoulder Endurance & Scapular Control
Day 4
Rest Day (Rest)
Day 5
Core / Mobility — Hip Drive & Thoracic Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower — Single-Leg Stability & Hamstring Control
Day 2
Rest Day (Rest)
Day 3
Upper — Shoulder Endurance & Scapular Control
Day 4
Rest Day (Rest)
Day 5
Core / Mobility — Hip Drive & Thoracic Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower — Single-Leg Stability & Hamstring Control
Day 2
Rest Day (Rest)
Day 3
Upper — Shoulder Endurance & Scapular Control
Day 4
Rest Day (Rest)
Day 5
Core / Mobility — Hip Drive & Thoracic Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower — Single-Leg Stability & Hamstring Control
Day 2
Rest Day (Rest)
Day 3
Upper — Shoulder Endurance & Scapular Control
Day 4
Rest Day (Rest)
Day 5
Core / Mobility — Hip Drive & Thoracic Control
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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