From a T20 match that is played for 3 hours to an international test match that is extended to 5 days, cricket training and fitness are required for every professional player so they can perform effectively. Not only get fit, but high-level professionals also need different skills like balancing, core strength, running speed, and good power.
All these skills have their work; a fast bowler will need power as well as a batter, and a fielder will need speed to run between wickets and to catch the ball. So now we all know that fitness is one of the necessary things in cricket.
But what is a specific training program, what do cricketers have to do, and what type of exercise do they need? All these questions are arising in our minds, so let’s know more about them.
What Type Of Cricket Training And Fitness Is Necessary?
Every cricketer undergoes a training program that gives him the maximum required strength. This training helps the cricketers quickly adapt to sudden movements during the game. Hence it reduces the chance of getting injured.
In different aspects of the game, there is a high chance of getting seriously injured while playing. A batter can have a tennis elbow if he twists his arm suddenly to play a quick shot. On the other hand, a bowler may tear his ligament or twist the ankle while bowling.
So to reduce all the chances of injuries, a cricketer will need specific training, including Endurance, Sprint Fitness & Speed/Agility/Quickness (SAQ), Muscular Strength, and Flexibility. Here are two basic pieces of training for cricketers:
An essential exercise for a cricketer is aerobic training which is basically an energy-generating exercise. One hour is required per week for two low-intensity exercise sessions. A few of the popular aerobic training exercises include; Cycling, rowing, and running.
One more important training exercises are shuttle sprints. The sprints in a typical cricket match are between 7 and 40 meters. So the practice will give the required results.
A proper warm-up is required before each match; it will give your body a good stretch and charge it for the whole match. If a cricketer does warm up with proper dynamic movements, it will surely help the player to give optimum performance.
Strength Training For Batters, Bowlers, And Fielders:
A cricketer should be physically fit with the right strengthening and conditioning to perform better. Here is the strength training a batter, bowler, and fielder requires for the match.
Strength Training For A Batsman:
As a batsman, your whole body is moving, so inside your body, your body fluid is also moving. You will need mobility, strength, and aerobic fitness to make your body internally fit. As a batsman, the gear you use also affects your strength, so train your body accordingly. Hence the muscles of your back, shoulder, and biceps should be trained as a batter. Because of this, the exercise you will focus on are;
- Bicep curls
- Hammer rows
- Close-grip pull-ups
- Overhead presses such as military presses
- Hitting the triceps with dips and triceps extensions
- Core exercises such as planks and variations of crunches.
Strength Training For Bowlers:
Bowling also requires full body movement, but you should mainly focus on the bowling arm. Due to repetitive movements, bowlers have strong strength and muscle tone on their dominant bowling arm.
The strengthening program for the bowler’s abdominals, obliinjuques, and back muscles is beneficial because of twisting your body.
Rotator strength, rotator cuff strengthening, and other explosive movements are advised to focus. The Rotator cuff has an arm and shoulder supporting ligament. Hip and core muscles stabilize the action in fast bowling, and your shoulder rotates externally and internally.
- Dumbbell fly’s.
- Cable internal & external rotations. Aim for a 10-15 rep range focusing on proper form.
- For abs, try medicine ball slams to help strengthen the stabilizing muscles.
Strength Training For Fielders:
While out on the pitch, fielders have lots of bodywork to do. The fielders should focus on their speed, agility, and chest and shoulder exercises.
- Before the strength training workout, perform a box jump for warm-up. This will increase explosiveness, starting with 3-5 repetitions on challenging heights.
- Speed and power, performance squats, walking lunges, and single-leg deadlifts will surely help.
- During the chest and shoulder strength training program, shoulder presses and lat-pull downs are best.
- To field on the ground, frog squats are considered a great exercise. Per week you will need 2-4 sessions, which will give strength and conditioning to your body.
- As we all know, fielders spend most of their time standing and sprinting on the pitch, so don’t forget to add aerobic training exercises like running, rowing, and cycling.
3 Different Stretches Essential For Cricketers:
Doesn’t matter if you are playing as a batter, bowler, or fielder; it will need repetitive movements. These repetitive movements increase the high risk of getting injured.
You may think stretching is a smaller part of training, but it plays a vital role in a cricketer’s life. Three basic stretches you will need after your training program makes a cricketer give the best on-field performance and prevent injury.
Hip abductor stretch:
Sit in the kneeling position, bring your leg out in front, and push your hip forward. You will feel the stretch. Do it on both sides.
Stand against the wall and put one foot in front of the other. Bring your back arm against the wall and gently press it by rotating it towards the opposite arm.
Stand by your feet and shoulders apart, bring both arms towards the ceiling and slowly bend to each side; you will notice a stretch. Keep repeating on both sides.
What are the eight fitness components of cricket?
Is it important to get fit to play cricket?
Indeed each cricket player needs to get fit because a lot of strength is required while batting, throwing a ball, and catching the ball on the field.
What is the fitness test conducted in cricket?
A beep test called the yo-yo test is conducted in cricket. It is an aerobic fitness test in which players run two sets for 20 meters. The distance is set for 20 meters as it is the same as the pitch length. After a beep, the player starts to run and has to reach the other side before the next beep.
A certain level of fitness is required to play cricket; this is why specific cricket training and fitness are needed for every player. If you are hoping to improve your strength for the coming match, make sure to follow the exercise mentioned above and training programs; these will surely help exercise and training programs these will surely give you impressive results.