WHAT SORT OF RUNNING CRICKETERS SHOULD FOCUS ON
Cricket demands a unique blend of physical prowess, think how tough it is to bowl 20 overs in scorching heat or batting all day long and mental fitness, you need to be able to focus and make great decisions when it counts in high pressure scenarios. Yesterday on an instagram Q&A I spoke about building a solid aerobic base and incorporating high-intensity interval training (HIIT) to enhance performance after someone asked me “when do you know you have a good enough aerobic base?” I needed a place where I could be more nuanced. This is why I’m launching the High Performance Cricket Academy, stay tuned for that. But for now enjoy this email.
But when is the right time to shift gears to a higher intensity of training? Understanding the concept of diminishing returns is crucial for optimising training strategies tailored to individual players.
The Basics: Building the Foundation
Every cricketer, regardless of their role on the field, benefits from a solid aerobic base. Endurance forms the backbone of cricketing performance, enabling players to sustain focus and energy throughout long matches. Aerobic conditioning lays the groundwork for efficient oxygen utilisation, improves recovery between innings or overs, and reduces the risk of fatigue-related errors.
In the early stages of training, emphasis should be placed on developing this aerobic base through steady-state cardio sessions, longer interval runs, fartlek, think anything with a work to rest ratio of 1:1 or higher (60s on 60s off to 30 mins steady state). This phase sets the stage for more intensive training methods down the line.
The Shift: Introducing High-Intensity Intervals
As players reach a certain level of aerobic fitness, the law of diminishing returns comes into play. Simply increasing mileage or duration of aerobic workouts may yield marginal gains at best. In laymen’s terms, more running won’t equal better cricketer. This is where the integration of high-intensity interval training (HIIT) becomes pivotal.
HIIT running sessions involve short bursts of maximum effort followed by brief recovery periods. By pushing the body to its limits in short bursts, HIIT enhances anaerobic capacity, boosts speed and power, and improves overall metabolic efficiency. For cricketers, this translates to explosive sprints between wickets, quick reflexes in the field, and potent bowling spells. Think runs with more rest than work (10s on 20s off) or (100m run with 30s rest etc).
However, it's essential to strike a balance. Overemphasis on HIIT without a solid aerobic foundation can lead to increased injury risk and also can lead to capping your performance down the track. Therefore, you must plan your HIIT sessions smarty, gradually increasing intensity and volume while monitoring players' responses closely.
Individualisation is Key
It's crucial to recognise that each cricketer is unique. Factors such as age, role in team, skill level, injury history, and inherent physiological traits must be taken into account when designing conditioning programs.
For younger players or those new to structured training, prioritising aerobic development lays a sturdy framework for future progress. Conversely, seasoned professionals may benefit from a more nuanced approach, incorporating HIIT strategically to fine-tune specific aspects of their game.
Periodisation, the systematic planning of training cycles, also plays a pivotal role. Off Season may focus on building aerobic endurance gradually transitioning towards HIIT as the season approaches in Pre Season to peak performance during crucial matches.
Listening to the Body
Above all, listening to the cues of the body reigns supreme. In the pursuit of performance gains, it's easy to overlook signs of overtraining or inadequate recovery. You must communicate with your coaches, address any concerns promptly and adjusting training protocols as necessary. This is why having a tailored program to you is key and being flexible is so important with your training.
In conclusion, the journey towards optimising cricketing performance is multifaceted, weaving together elements of endurance, power, and strategy. By understanding the nuances of conditioning and embracing a tailored approach, coaches like myself can unlock the full potential of my athletes talents so they can dominate on the cricket field.
