1. Introduction

2. Biomechanics

2.1 Power Hitting

2.2 The science behind Fast bowling

2.3 The science behind Wicket-keeping

3. Strength & Conditioning

3.1 Warm ups

3.2 Mobility vs Stability

3.3 Strength, Speed & Power

3.4 Rate of Force Development

3.5 Muscle fiber types

3.6 Periodisation

3.7 SAID Principle

3.8 Needs Analysis

4. Physiology

4.1 Energy Systems

4.2 Metabolic Demands

4.3 Endurance Training

5. Nutrition

5.1 Carbohydrates

5.2 Hydration

5.3 Protein

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1. Introduction

Cricket is changing. Compare the game to just 20 years ago and it looks very different. The shorter formats have changed the way cricket, even test cricket, is played. The pros are now athletes and this is becoming a non-negotiable to be a professional cricketer. We’re here to help that filter down into the amateur game. So strap yourself in for this comprehensive guide into cricket fitness.

2. Biomechanics

Biomechanics is the study of forces acting on and generated within the body. When we look at the biomechanics behind cricket there is one thing that becomes abundantly clear. It’s a rotational sport. Whether we are batting or bowling, we are rotating through our torso and making use of the serape effect. Keep that in mind as we progress through this guide but that is the first key takeaway, we need to train to rotate.

2.1 Power Hitting

To understand the science behind power hitting, it’s vital to understand what the kinetic chain is. The kinetic chain refers to body segments, joints and muscles working together to perform movements. When batting, we get our force from the floor by pushing down into it. Newton’s 3rd law states that every action has an equal and opposite reaction so this subsequently means the floor pushes up into us giving us energy. Our job is to then transfer this energy as efficiently through our kinetic chain, into our hands which are gripping the bat. Here are 3 ways we can optimise our kinetic chain for the most efficient transfer of energy

1. Create a solid base

This will allow us to have the maximum amount of energy to start, by pushing down into the floor as hard as we can. With a strong & stable lower body, the amount of energy we can transfer upstream is optimised.

2. Create hip-shoulder separation

This is also known as the x-factor as from a birds eye view, it resembles an “x”. The more separation, the greater tension through our torso and an increased amount of torque (rotational force) can be produced

3. Delay the uncocking of your wrists

By keeping the toe of your bat pointing the sky until the last moment, you create a late whipping effect through the wrists maximising the leverage through the final stage of the kinetic chain

2.2 The science behind Fast bowling

Biomechanically, fast bowling is all about the transfer of momentum. The goal is to deliver the ball as quickly as possible (99% of the time) so here is how we go about that.

The run up

The run up is where we create momentum. The goal is to run in and generate momentum to take into our delivery stride. There is a balance to be struck, too much momentum and we might not be able to control it but not enough and we are limiting our potential speed. Our top tip is running at about 80% of your maximum sprint speed. Physically, the goal is to pump up how quick this 80% is as your strength in the delivery stride also improves. 

Back foot contact

Maintenance is the goal here. We want to spend as little time on the floor as possible, quickly transferring from run up to front foot contact. The less we collapse, the less time it takes and therefore, maximum maintenance of energy.

Front foot contact

Next, the goal is to stop our lower body as quickly as possible. This is ideally achieved through bracing your front leg which acts as a break and halts the lower body. This creates the catapult effect which forces the upper body to fling over and release the ball

2.3 The science behind Wicket-keeping

Wicket-keepers are the heartbeat of any cricket team and it is of no surprise that they are usually the fittest players in any cricket side. With a mixture of strength, power and endurance, they have to be versatile athletes and ones that we love working with. Not to forget, every wicket-keeper is also a batter! 

The stance

The best starting point to assess for any wicket keeper is mobility. If mobility is an issue, getting into a comfortable stance is going to be practically impossible. Let’s take a look at what makes a good squat pattern possible in order to hit the ideal “Z-position”:

1. Ankle Mobility: Can you get your knees over your toes whilst keeping your heels on the floor?
2. Hip mobility: Can you sit into a comfortable deep squat?
3. Thoracic mobility: Can you comfortable rotate and extend your upper back?

Lateral movement efficiency

Lateral movement is the sexy part of being a wicket-keeper. Shuffling side to side and diving to take match-winning catches. This is where strength, power and agility come into the equation. We need wicket-keepers to be strong through their lower bodies in order to put all that force into the floor and push off powerfully to take those catches. Change of direction abilities also needs to be trained with wicket-keepers using a drop step technique mostly to open up their hips and shift sideways.

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3. Strength & Conditioning

Strength & conditioning has two main goals:

1. Improve performance
2. Reduce risk of injury

Keep this in mind as we go through this next section and cover the topics that we believe hold the keys to cricketers bowling quicker, hitting the ball further and playing pain-free cricket.

3.1 Warm ups

A proper warm-up is essential for preparing the body for the demands of cricket and should follow the RAMP protocol:

• Raise the heart raise
• Activate key muscle groups
• Mobilise key joints
• Potentiate or “fire up” the nervous system

A well-structured cricket warm-up should include dynamic stretches, mobility exercises and some plyometrics to tick off each stage of the RAMP protocol. For an in-depth guide, refer to our full article focused on warm ups.

3.2 Mobility vs Stability

Mobility and stability are something that 99% of cricketers can easily improve to instantly boost their movement quality but they are often misunderstood. Mobility refers to the range of motion around a joint, while stability is the ability to control movement within this range. Cricketers often overemphasise flexibility, which is essentially the length you can get out of a muscle. As we often say, we aren’t training to be gymnasts who need excessive flexibility, so that shouldn’t be the focus. Trust me, if you have adequate mobility & stability, your flexibility will be fine. But if you have adequate flexibility, you don’t necessarily have the required mobility and stability. Learn more about this balance by clicking here.

3.3 Strength, Speed & Power

Strength, power, and speed are interrelated yet distinct components of athletic performance which are important to understand:

• Strength is what we like to refer to as the fuel in the car tank. This is the amount of force you have available to produce. Many cricketers aren’t strong enough and therefore, their fuel tank is only half full. In order to be powerful, we need adequate strength to start with. The base of any great athlete is strength.
• Speed is the ability to move quickly from A to B which is vital for running between wickets and fielding. Speed training will recruit type 2 muscle fibres which we cover shortly.
• Power combines strength with speed, crucial for explosive actions like fast bowling and power hitting. This is the golden ticket for cricketers to train and we want to focus on something called RFD which we cover next.

3.4 Rate of Force Development

Rate of Force Development (RFD) is the measure of how quickly you can develop force. In cricket, a higher RFD translates to quicker, more powerful movements leading to you bowling quicker and hitting the ball further. It’s important to incorporate plyometric and ballistic exercises in your training to encourage a high RFD. For more insights, refer to this guide on how to unlock extra power in your game.

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3.5 Muscle Fibre Types

To get a cricketer physically prepared for the demands of the game, it’s important to understand what kind of athlete they need to be. A crucial element of that is thinking about which muscle fibre types we want to prioritise.

• Type 1 fibres (slow-twitch): These are endurance-oriented fibres, crucial for sustaining long innings, bowling long spells and the “slower” parts of cricket.
• Type 2a fibres (intermediate fast-twitch): These fibres offer a balance between power and endurance.
• Type 2b fibres (fast-twitch): These are designed for short, explosive movements such as sprinting, jumping, bowling and power hitting.

From those descriptions, it should be clear that all 3 are vital for cricket. However, what we often see is cricketers just training type 1 with slow movements. This leaves a lot of cricketers being unable to produce explosive movements when required. So, it’s very important in our training that we focus on a high RFD to recruit and train the type 2 muscle fibres.

3.6 Periodisation

Periodisation is the systematic planning of athletic training. We do this by breaking up the training year into different phases. These could be macrocycles, mesocycles or microcycles which sound fancy but are easy to think of as long, medium and short time frames respectively. In cricket, we break the training year up into these 3 key phases:

• Off-season: This is the period between the end of the season and the start of your winter nets. In the UK this is October-December. This is a period when we can focus on strength primarily as acquiring muscle soreness isn’t an issue. This usually sees quite a high training volume.
• Pre-season: This is the period before the season when your cricket training has started again which in the UK is January-March. In this phase, our focus switches to power, taking our new found strength and learning how to use that force with a high RFD. Volume drops in this phase as intensity rises.
• The season: This is what we spend 6 months preparing for. During the season, our goal is maintenance so our volume drops nice and low but we keep our intensity nice and high.

Learn more about how we use periodisation here at Cricfit by clicking here.

3.7 SAID Principle

The SAID (Specific Adaptation to Imposed Demands) Principle states that the body adapts specifically to the demands placed on it. This is achieved through something called progressive overload, where you gradually increase how hard you are training. This is important to understand as many cricketers will do the same bro split or push-pull-legs workouts for years and wonder why they aren’t improving. You have to regularly switch up your training and tweak the key factors such as volume, intensity, load, frequency and rest in order to continuously move forward. That is why periodisation is so vital. We are able to systematically plan when we want specific physical adaptations to occur without getting bored of our training and reaching plateaus.

3.8 Needs Analysis

A needs analysis identifies the physical and technical requirements of a cricketer, ensuring your S&C programme is tailored to meet these demands. This involves assessing the specific needs of batting, bowling, and keeping, and developing targeted training interventions. Luckily for you, we’ve already done this:

• Needs Analysis for Batting.
• Needs Analysis for Fast Bowling.
• Needs Analysis for Keeping.

4. Physiology

This section will help us understand how the body's physiological makeup supports the physical demands of the game. From sprinting in the field to bowling long spells, the interplay of various energy systems determines a player's performance and endurance.

4.1 Energy Systems

Cricketers must be adept at operating across multiple energy systems, each contributing differently depending on the activity and intensity. Here's a breakdown of the four primary energy systems and their relevance to cricket:

Phosphagen System

The phosphagen system provides very short bursts of high-intensity energy using creatine phosphate as its energy source. This system is crucial for actions like sprinting, jumping, power hitting and bowling. However, it depletes quickly and has a high work-to-rest ratio, meaning recovery takes longer. This is why your first sprint feels easy, but subsequent efforts are tougher without adequate rest.

Aerobic Glycolysis

Aerobic glycolysis involves breaking down glucose with the presence of oxygen to produce energy. This system supports high-intensity activities lasting 15-30 seconds, similar to many cricketing actions. However, its effectiveness is limited by a 1:3 to 1:5 work-to-rest ratio, often providing insufficient recovery during prolonged play.

Anaerobic Glycolysis

Anaerobic glycolysis kicks in during high-intensity activities when oxygen is scarce. This system is essential for repeated quick efforts, such as running between the wickets multiple times in quick succession. It provides energy for longer durations than the phosphagen system but with a significant drop in power output.

Oxidative System

The oxidative system is the primary source of energy during low-intensity, sustained activities and dominates during long periods of batting or fielding. Training this system ensures cricketers can handle extended play durations and recover between high-intensity bouts. However, exclusive reliance on this system can impede the ability to perform high-intensity actions efficiently.

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Read the full guide to energy systems here

4.2 Metabolic Demands

Understanding the metabolic demands of cricket helps in designing effective strength & conditioning programs. Here’s a summary of the key points:

Cricket Players and Aerobic Fitness

Despite cricket involving a lot of standing around, aerobic fitness is crucial. Research indicates that different roles and game formats demand varying levels of aerobic and anaerobic fitness. For instance, heart rates during one-day matches on average are:

• Batsmen: 152 bpm
• Medium-fast bowlers: 148 bpm
• Spin bowlers: 125 bpm
• Fielders: 116 bpm

During T20 matches, international batsmen have a mean heart rate of 149 bpm, reflecting the high-intensity nature of shorter formats. Comparatively, club batsmen in one-day games showed higher heart rates (159 bpm) than their professional counterparts (144 bpm), likely due to lower fitness levels.

Conditioning and Cricket

Training steady-state cardio can build a solid aerobic base, especially in pre-season. However, it doesn’t fully replicate the high-intensity demands of match play. Therefore, incorporating high-intensity interval training (HIIT), repeated sprint training, and high-intensity fielding drills is essential in a cricketer's routine. These methods simulate match conditions and improve the body's ability to handle lactate build-up and oxygen use during recovery.

Role-Specific Conditioning

Conditioning needs can vary based on the player's role and game format. Limited-overs specialists benefit from high-intensity conditioning, while players focusing on longer formats may need more steady-state conditioning. Improving maximal sprinting speed through speed training, strength training, and plyometrics also enhances match preparation.

Read the full article focused on metabolic demands of cricket here

4.3 Endurance Training

Endurance training for cricket involves a mix of steady-state and high-intensity running to build a robust cardiovascular system and enhance on-field performance.

Steady-State Running

Incorporate steady-state runs (e.g., 3-5 km jogs) weekly during pre-season. This helps condition your heart and legs for prolonged periods of activity.

High-Intensity Running

High-intensity runs at about 75% of your maximum speed are crucial for simulating match conditions. These sessions can include 1-4 minute intervals, shuttle runs, and fartleks. While challenging, they are essential for building your "engine" and predominantly use anaerobic glycolysis.

Repeat Sprint Ability

Training for repeat sprint ability focuses on maintaining speed under fatigue, vital for both bowlers and batters. This involves short, sharp sprints integrated with change-of-direction and agility drills. Improving this ability helps cricketers consistently perform at their best, especially during the later stages of a match.

For a more in depth look at endurance training for cricket players, you can click here.

5. Nutrition

Nutrition plays a pivotal role in cricket performance, providing the energy and recovery needed for training and matches. Understanding how to fuel your body correctly can enhance performance, reduce fatigue, and aid in recovery. This section will cover key aspects of cricket nutrition, focusing on carbohydrates, hydration, and protein.

5.1 Carbohydrates

Carbohydrates are the primary energy source for cricketers, fueling both the brain and the body during play. They are stored in the muscles and liver as glycogen and are crucial for maintaining energy levels throughout a match. The right balance and timing of carbohydrate intake can significantly impact performance.

Types of Carbohydrates:

• Simple Carbohydrates: These include sugars found in fruits, milk, and sweets. They provide quick energy but are short-lived.
• Complex Carbohydrates: Found in foods like bread, rice, and pasta, these provide a more sustained energy release.

Daily Recommendations

Aim for 2-5 g of carbohydrate per kg of body weight per day, while players with more intense schedules should target 4-7 g of carbohydrate per kg of body weight per day. This amount ensures adequate glycogen stores for both training and match days.

Match Day Nutrition

Before a game, focus on a carbohydrate-rich meal 3-4 hours prior to playing and have a top up about an hour before the game with a gel, sports drink or banana. During the match, begin taking on carbs after the first hour, aiming to consume something each hour for the duration of the game (40g per hour seems like a reasonable goal) leaning on drinks/sports foods, fruit/dried fruits, sweets/dates. You should also try to get 3-6 mg per kg of your bodyweight of caffeine every few hours.  Post-match, replenish glycogen stores with a balanced meal containing both carbohydrates and protein.

For more detailed guidance, refer to our full article here.

5.2 Hydration

Hydration is critical for maintaining performance and preventing heat-related illnesses. Cricketers often play in hot, humid conditions meaning we can lose significant amounts of fluid through sweat, which contains electrolytes such as sodium and potassium. These electrolytes are vital for muscle function and hydration status. So it’s very important we replenish to allow us to perform

Hydration Strategies:

• Pre-Match: Begin hydrating the day before a match and consume 500-1000 ml upon waking. Drink regularly and include electrolyte-rich beverages. If you are playing in hot climates or you’re a salty sweater, sip on electrolytes pre match. 
• During Match: Consume water and sports drinks to replace fluids lost through sweat. Concentrated electrolyte drinks may become more important during longer formats. Aim for 100-500 ml every 15-20 minutes during play. 
• Post-Match: Rehydrate with a combination of water and electrolyte solutions to restore fluid balance.

Monitoring Hydration

Monitor urine colour as an indicator of hydration status—pale yellow is ideal. You could also consider weighing yourself before and after matches to estimate fluid loss and adjust hydration strategies accordingly. 

For a full guide on hydration in cricket, click here.

5.3 Protein

Protein is essential for repairing and growing cells, particularly muscle cells, which is crucial when aiming to get fitter and stronger. Training causes muscle damage, and protein plays a key role in the muscle protein synthesis process, which repairs and builds muscle tissue.

Daily Protein Requirements

Research generally recommends consuming 1.6-2.0 grams of protein per kilogram of body weight per day. For an 80 kg individual, this equates to 80-120 grams of protein daily. This amount helps support muscle repair and growth, allowing you to recover quickly and improve your performance. We also recommend 2 portions of oily fish per week (these are general NHS healthy eating guidelines, but fish oil can also benefit for exercise recovery).  If you do not like fish, I would recommend a daily fish oil. We would recommend a good whey protein, low fat Greek yoghurt, and tempeh/some soya alternatives for convenience (e.g Linda McCartney’s veggie sausages). Research also favours a higher protein intake per meal, showing 40g>20g to stimulate muscle protein synthesis more effectively. But the most important thing is getting enough protein in total, from high quality sources.

Protein Sources

Include a variety of protein sources in your diet, such as:

• Animal-based: Chicken, beef, fish, eggs, and dairy products.
• Plant-based: Beans, lentils, tofu, nuts, and seeds.

Timing

Distribute protein intake evenly across meals to optimise muscle protein synthesis. Consuming protein-rich foods post-training or match play is particularly beneficial for recovery. We tend to suggest 30-40g of protein 3 or 4 times a day to our clients.

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