Complete Guide to Fitness exercises and drills for Cricketers

One of the essential factors that make a player an extraordinary one is a fitness. Fitness is a vast concept that is gaining importance and becoming popular day by day. An athlete needs to be mentally and physically fit to maximize their output and gain numerous benefits. It makes us healthy. It helps us a lot in our day to day life also. It opens the gates of our mind, results in making our bones strong, manages our weight, etc.- thereby keeping one both physically and mentally fit.

Mithali Raj exercise in Gym
Mithali Raj exercising in Gym


Similarly, when it comes to cricket, fitness plays a vital role. A player can train for five to six days a week and can also rotate between ground training and gym training as per his/ her liking. They must also give special attention to warming up and cooling down before and after following their schedules. These two things cannot be avoided as avoiding them may result in the building of injuries over some time.

Cricket and fitness have a great, inevitable relation. Both complement each other and go hand in hand. A baby step towards fitness can lead to huge leaps to success in the life of a cricketer, or any other sportsperson for that matter. A cricketer with a good fitness level can stay on the field for a longer period without fatigue and give his/her best until the last ball of the game. He/ she will react faster to situations or circumstances. Moreover, the actions of such an individual would be fast as fitness helps us in improving our reflexes and opens our mental faculties. This factor is very crucial specifically for a fielder.

Ellyse Perry - Fitness freak
Australian Cricketer Ellyse Perry. Pic Credits


A batsman will run quicker between the wickets and will have the ability to convert ones into two’s, two’s into three’s. A bowler would be able to deliver a good line and length for maximum time. In terms of mental health, fitness helps in boosting confidence, creating mental peace and harmony between body and mind. Thus, fitness helps in every aspect of the game. It ultimately gives a ‘feel-good’ factor to the sportsperson.

Fitness also helps in preventing a player from injuries. When a player makes an effort on the field, there are chances to get injured. Also after some point of the career, injuries are inevitable. Thus, to prevent oneself from injuries, fitness is crucial. Since injuries restrict players from performing their best for some time and hinder their performance, fitness becomes a must to utilize one’s full potential. Though it should be only done under professional supervision.

Fitness is the game-changer. Players nowadays like Veda Krishnamurthy, Smriti Mandhana give special focus to this side of the game. This is because they realize the fact that it plays a crucial role in their performance. They have realized that it has increased their contribution to the team. The players follow various fitness programs as per their routine.
Some of the common exercises which can one do at the isolation exercise at the gym. These are exercises that involve a few numbers of muscles and are less prone to injuries as compared to compound exercises which involve two or more joints. Isolation exercises are best for beginners while compound exercises are more suitable for people who are experienced and have supervision.

Few isolation exercises include bicep curl, weighted squats, dumbbell rowing, etc. however if someone is restricted to the gym, he/she can do bodyweight strengthening exercises at home which may include free squats, push-ups, crunches, etc. Also one can do work on speed, endurance, agility, etc. on the ground training day.

Smriti Mandhana exercises
Pic Credits : ESPN


During fitness, one may have to face injuries as well. He/she shall rest and consult a physiotherapist immediately as ignoring it can increase injury. One shall follow the instructions properly of the therapist as neglecting it can cause serious injuries further.

Also Read: How are health and fitness the biggest challenge for female cricketers?

To test the fitness of a female cricketer, the yo-yo test is conducted. It is a shuttle run test that measures the aerobic capacity of the players. In this test, the athlete runs from one line to another in a limited period. Gradually during the test, the time interval of the two beeps decreases and the players are supposed to increase the speed of shuttle running under the conditions of fatigue. Since the test is conducted before selection, players must clear a certain level.

The main idea behind fitness is that players should work efficiently in the field without fatigue and maximum output. The goal is that the players should give their hundred percent or ‘all-out efforts’ in the field for maximum time. It is rightly said that “a player must train as they have never won and played as they have never lost”.


The main idea behind fitness is that players should work efficiently in the field without fatigue and maximum output. The goal is that the players should give their hundred percent or ‘all-out efforts’ in the field for maximum time. It is rightly said that “a player must train as they have never won and played as they have never lost.”

Also Read: How do cricketers train in monsoon season?