Historically cricket has never been seen as a sport which requires fittest of athletes to take up the game. But time has changed – with the introduction of the yo-yo test and the competition level being high. Teams nowadays want only fittest of players in their squad.
Often it was said that cricket is not that physically demanding game as most of the day you have to stand on the field and requires very less running, strength and other things. But with the introduction of T20 cricket and bar being raised in the last decade or so – the demand on the body of an athlete has increased rapidly and dramatically.
As the game has changed – now from batsman to bowler – core strength, stamina, cardio and endurance level has increased for every cricketer. From fielding level to bowling level – that bar has been raised. So this requires players to have better stamina, strength and endurance level. Batsmen and bowlers over the years have made use of their muscular strength in the right way on the field. Just take the example of Mathew Hayden and Shoaib Akhtar. Hayden used his muscular strength in power hitting while Akhtar was one of the fastest bowlers in the world during his time.
Let’s have a look at the training methods which one should focus on if he is having a go to become a professional cricketer.
Strength: Strength is one of the most important things if you are a cricketer or want to be one. The squats here is the basic exercise – you can do that by using bodyweight and dumbbells. This exercise focus on leg strength, hip mobility and shoulders. Another way to increase the strength and sprint speed is by doing single leg squats. The bench press is another type of exercise which is important for a cricketer. It helps you gain a solid upper-body strength.
Endurance: Here are some activities that one should start to integrate into your training routine to improve their fitness and endurance level. Jogging, cycling, swimming and specific machine workouts help an athlete to increase their endurance level and fitness. Eating the right food is also very important to increase your fitness level. Sprint is also essential for building up your anaerobic fitness level.
Flexibility: Nowadays it is very important for a cricketer or a budding cricketer to have a flexible body. The fielding level requires your body to be flexible and agile. That is why one needs to give a lot of attention to stretching the whole of your body as regularly as you can. Before doing a weight training one should give a right amount of time to focus on stretching every body part. This will also help one to remain injury free.
Basic cricket regime: Practice makes the man perfect. So if you are a budding batsman try and at for a long period in a net. That will help your concentration level to increase. Play more and more practice matches as game time is necessary to reach the top. If you are a budding bowler try to bowl at same area consistently which will help your disciplinary level. Another important part of a cricket regime is to try and run as fast as you can between the wickets. It is very important.