When you think of Jasprit Bumrah, the first image that probably comes to mind is that razor-sharp yorker crashing into the base of middle stump. But behind those jaw-dropping deliveries lies a body fine-tuned for performance — a quiet, relentless machine built on discipline, precision, and smart fitness choices. Unlike some flamboyant athletes, Bumrah isn’t one to flaunt his workout routines on social media. But make no mistake — the man puts in serious work behind the scenes to keep himself match-ready, especially considering the toll fast bowling takes on the body. 

Strength Training 

Bumrah’s fitness routine is anything but generic. His focus isn’t just on lifting heavy or clocking endless miles on the treadmill. It’s about training with intent. His strength training includes compound movements — squats, lunges, deadlifts — that help build lower body power crucial for fast bowling. Upper body work like pull-ups, push presses, and resistance band drills help him maintain shoulder stability and generate explosive pace. 

But what really sets his regime apart is functional training. These are movement-based workouts designed to mirror bowling actions — think agility ladders, stability ball routines, and core circuits that improve balance, control, and flexibility. It’s not about getting ripped — it’s about being resilient. 

Core Strengthening

A robust core is vital for stability and balance in fast bowling. Bumrah’s routine includes planks, Russian twists, and medicine ball workouts to fortify his core muscles.

Functional Training

To enhance agility and on-field performance, Bumrah engages in functional movements like lunges, squats, and plyometric exercises. These workouts improve muscle coordination and overall athleticism.

Cardio Training

To enhance stamina and endurance, Bumrah incorporates activities like running and swimming into his routine. These exercises improve cardiovascular health, aiding in sustained performance during long matches.  

Flexibility Exercises

Incorporating stretching routines and yoga, Bumrah maintains flexibility, which is crucial for injury prevention and achieving the full range of motion required in bowling.