Have you ever pledged to improve your cricket fitness by doing more running? If you are like me you have often failed to keep it up.
The good news is that there is a way to go running without the disadvantages.
On the surface things are straightforward: The longer you run the fitter you are. But fitness is rarely that simple.
Long runs are boring to most cricketers and its very hard on the knees to pound the streets.
But the key is this: Long runs do not train you well for cricket because they are not specific enough.
Cricket is a stop/start game that involves short bursts of fast running (chasing in the field, running between the wickets and a bowlers run up). So long running is unsuitable.
The answer to this problem is interval training.
Intervals involve many short bursts of work followed by rests to recover. You can do them indoors or outdoors as long as you have a space of a couple of hundred yards.
Here is a sample interval training workout that you can do any time of the year:
Please note, before beginning an interval training programme you will need to have a good basic level of fitness. Make sure you can run at continuously for 20 minutes.
Cricket Interval Training
- All runs should be completed at a fast pace. After each set rest for 3 times as long as the run took. For example if your 20m run takes 5s then rest for 15s.
- After each group, rest for 3 minutes.
- Remember to warm up and cool down.
3 sets of 200m (followed by 3 minutes rest)
4 sets of 100m (followed by 3 minutes rest)
5 sets of 50m (followed by 3 minutes rest)
10 sets of 25m (followed by 3 minutes rest)
10 sets of 10m (followed by 3 minutes rest)
The great thing about intervals is that you can adjust the distance and rest as much as you like. Shorter distances with less rest trains your speed, longer distances and rest trains your endurance.
You can also adjust the angle of running, the start point (for example with back turned or lying down) and involve a ball for skills drills.
I will be providing more cricket specific fitness training soon, so subscribe for updates.© Copyright miSport Holdings Ltd 2008