| Like any athlete, cricket players need to follow strength and conditioning program that aims towards them peaking at their game. By concentrating on a combination of strength training and CV workouts throughout the winter season will enable you to perform with greater ability and reduce the risk of injury during the playing season.
Along with building a good base of strength and fitness, the skills of the game should be worked on, ideally as a team in order to produce a higher level of skills, as cricket is a sport that is played in two forms, batting and fielding.
Batsman aims to stay at the crease for as long as possible, sometimes for periods of over four hours. In order to occupy this position, a batsman must be able to stay focused, have good ball/eye skills, and have the strength and fitness to make each shot count.
Fielders need the ability to sustain a concentrated effort for six hours plus without fatigue, in sometimes very warm conditions. Your body must be capable of explosive bursts such as racing to stop a ball, jumping for a catch. Aiming to keep your body moving whilst on the pitch, walking and stretching the muscles whenever possible. Keep your mind busy by visualizing exactly what you will do when the ball comes towards you.
Bowlers require both explosive strength and speed, combined with good muscular endurance in order to maintain a high number of overs. Poor fitness and muscular strength will result in inaccurate bowling and greater risk of back injury, especially for high-speed bowlers.
The following training program will aid all players.
You should aim to spend a minimum of two sessions a week performing some form of aerobic training over a period of 45 to 60 minutes plus. This exercise does not need to be at a high intensity ( Heart rate at about 65 to 75%).
Look at the polymeric circuit to developing explosive power, aim to do this circuit no more than once a week, and not on days before a match as this type of circuit takes a few days to recover from.
Shuttle sprints: most sprints last for between 6 and 40 meters in a match, so look at this distance for your training. Work your sprints in the following form, standing start, running start, lying start i.e. (as if you have dived for a ball and missed it) walk forward for four steps then turn either to the side or completely behind for a short sprint. Once you can complete these drills in a tracksuit, work all the drills with pads on and carrying your bat. Do work on your weaker side for greater improvements to your game.
The following strength training exercises can be worked after you have performed your CV aerobic workout or on completely different days, depending on how much time you have to perform your fitness training. Remember never work muscles when they are tires or sore, as this will lead to injury and poor results.