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Fitness Components Necessary for High-Level Cricket Performance

If you want to be a successful player you need to have good balance, core strength, speed and power. Every cricketer has to undergo specific strength and conditioning programs to improve their fitness and performance.

Here are the necessary fitness components of cricket:

1.   Muscular Strength

If you want to increase your strength, you can achieve it with:

  • Weight lifting
  • Presses
  • Lunges
  • Squats

By increasing your strength, you will be able to prevent chronic and acute injuries. You will also increase muscle mass and develop your metabolism, making it easier for you to maintain a healthy body weight. This will help to increase your performance levels during the game. 


2.   Balance and Coordination

Balance helps you to maintain your position, preventing you from falling while running or hitting the ball. Coordination allows you to use two or more body parts together in harmony. If you are well coordinated, combining several difficult movements will be easy; this will further allow you to turn them into one smooth movement. You will be able to move effortlessly and rapidly on the field. Some examples of these exercises are:

·         Balance beam exercises

·         Twist jumps

·         Complex one-leg balancing


3.   Aerobic Training

Aerobic exercises will develop your endurance levels. Cricketers are required to have a minimum of two sessions of aerobics per week, made up of 2 x 1-hour sessions. Running is one of the most important forms of aerobic training as it trains your legs to adapt to long hours of standing.

 Some examples of aerobic exercise include:

  • Walking
  • Jogging
  • Running
  • Boxing
  • Dancing
  • Rollerblading
  • Cycling
  • Swimming


4.   Speed

Usually associated with running, you can develop your speed for offensive and defensive advantages. Speed training is essential in cricket as the game requires its players to execute short, sharp repeated bursts at high intensities. If you are slow and out of position, your opponent will know that you lack speed.

Here are some sample speed training exercises for your improvement:

  • 10 yard sprint with 20 second rest- for four repetitions
  • 30 yard sprint with 40 second rest- for four repetitions
  • 20 yard backpedal sprint with 30 second rest - for two repetitions
  • Backpedal (5 yards) turn and sprint (15 yards) with 30 second rest – for three repetitions


5.   Muscular Endurance

This involves repeating something over and over again, for a long period of time, without getting tired.  In the game of cricket, the bowlers are required to have greater endurance because of the energy it takes to bowl.

Some examples of muscular endurance exercises include:

  • Kettlebell swing
  • Push press
  • Push-ups
  • Supermans
  • Squat throws


6.   Muscular Power

Muscular power is the ability to produce a maximum amount of force in the minimum amount of time. This is an essential fitness component for bowlers and batsman alike. Improving your power can be achieved by the following:

  • Plyometric (depth jumping and bounding)
  • Throwing medicine balls, etc.
  • Running with resistance
  • Weight lifting 


These conditioning programs will help you to adapt quickly to sudden movements and decrease the chance of injury. You will also be able to store and utilise your energy efficiently.

To further improve your performance out on the pitch, you will need cricket nets to prevent injuries from stray balls. They will actively reduce the need for a wicket keeper when the ball travels past the bat, allowing for greater training intensity. This will enhance the practice experience, helping you to deliver the best possible performance.