A Beginner’s Guide on Cricket Fitness
Cricket is a sport, which is no less than a religion in our country. Every citizen resonates with the game and is often seen as a discussion topic during the evening tea breaks. The shelf life of a cricketer may not be seemingly long, but the contribution and impact are truly everlasting.
Several greats of the game are fondly remembered even today, and a major reason for that is their dedication towards the sport. To play a dynamic game such as this, the player must have an optimal level of fitness, which is achieved through sheer hard work and discipline only. To become an ultimate cricketer, certain critical components are to be adhered to.
With IPL buzz gaining momentum, a generous number of uncapped and capped players will take the centre-stage, and one of the biggest leagues across the globe will act as a pedestal for these players to shine and leave an indelible mark in the minds of millions of people. A catalyst in this assessment will be their level of preparedness and fitness.
For an athlete to be successful in the sport, having a sound level of ‘athleticism’ is vital. The five point rule comprising of Sleep, Supplementation, Nutrition, Exercise and Recovery is a basic thumb-rule in my opinion, which is paramount for every aspiring and established cricketer to abide by.
However, athleticism as a concept is quite vague in its realm. To achieve the ultimate fitness level, the scope has to be widened further, and certain essential concepts have to be included in it. These pointers can serve as the ultimate guide to build the desired Cricket Fitness, or ‘CricFit’ as I would like to address it.
1. Potency & Mobility – The ability to move freely, from one place or situation to another is the foundational point that tests the movement of a player. This point requires muscle strength, energy, and joint function to test the range of motion.
2. Sturdiness – A concept under stability, it is an important factor in cricket, especially when batting, bowling, and keeping on field during a match. This stoutness keeps the fitness in check.
3. Equilibrium – The coherence and balance needed in a sport like cricket, despite the format places this point on high value. The significance of coordination for cricket players is important because it helps with power, consistency, and reduces the risk of an injury.
4. Strength – Strength improves the overall athleticism standard of a professional player. Several specialized exercises focus on enhancing the strength levels – squats, planks, deadlifts and press ups work beautifully to generate the inherent core strength.
5. Power – A combination of strength, agility and speed – a powerful player creates a high value impact in the game through his actions – batting or bowling. There are quite a few cricketers like Virat Kohli, Jasprit Bumrah, Chris Gayle to name a few – who have displayed power packed performances in their careers.
6. Rapidness – Quickness and pace of performing an action on and off the field, helps to judge the speediness of a player. If there is lack of acceleration, chances of not being a part of the playing team diminish.
7. Dexterity – Nimbleness is an ability to change the body’s position quickly and requires an integration of skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.
8. Mental Resilience – The capacity to adapt oneself as per the uncertainties and challenges, to remain calm and composed during difficult times. A resilient mind is the basis of building a crisis-solving approach and expanding a player’s comfort zone.
In addition, certain other peripheral techniques also contribute to building the holistic physical, emotional and mental fitness levels of any cricketer. These useful tips can be practiced across different sports, and by non-athletes too.
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- Cricketers like KL Rahul, Kohli, Mohammed Kaif are seen indulging in Ice Cold Plunges or Ice Baths – a recent phenomenon and share on their social media handles to convey with their fans the benefit this activity holds. It is said to boost muscle recovery and increase the blood circulation in the body.
- Proper warm-up routines work like magic for the body and ensure a great practice session prior to any match.
- Mental Conditioning through Coaches and Experts helps to keep the sanity levels in check and the atmosphere around them filled with positivity.
- Regular fitness tests, physiotherapy sessions and cool-down routines keep the overall fitness levels in check.
