Aspiring Cricketer To Pass the Fitness Test - Complete Guide

Posted by amrina alshaikh on November 12th, 2020

A successful cricket player needs to have good balance, core strength, speed and power. To stay fit cricketer should do regular gym and have good diet. As every cricketer has to pass specific cricket fitness tests to be part of team squad.

There is large range of cricket fitness test that can be used for fitness testing of cricket players.

1. Aerobic Fitness

Aerobic fitness is an important component of fitness for cricket; it reduces the effect of fatigue during long periods of play, and from day to day-in multi-day matches. Aerobic exercises such as Walking, Jogging, Running, Boxing, Dancing, Rollerblading, Cycling, Swimming will develop your endurance levels. More Fit player can cope with the heat stress while playing all day in the sun. The aerobic test performed depends on the starting fitness level of the players. In national team cricket players the yo-yo test is a very popular test.

Types of Aerobic Tests

(a) Bleep/Shuttle Running Test

(b) Cycle Tests/Astrand-Rhyming Cycle Ergometer Test

(c) 12-minute Cooper Run Test

2. Flexibility

Flexible fielders can make the most acrobatic of catches. Flexibility also helps batsmen move their body into position quickly for a shot and even prevents bowlers from picking up too many injuries. The sit and reach test can be done for lower back and hamstring flexibility. Based on the appropriateness to the sport of cricket there are many other flexibility tests, which you can select.

3. Strength & Power

A good strength and power parameter is essential for controlling the movement and execution of strokes. Strength and power tests should also be conducted on cricketers to determine initial levels and to monitor changes in conjunction with training programs. Maximal strength tests, Abdominal muscle function test, A handgrip strength test is suitable to check strength and power of the cricketer. To check throwing power and technique there is also Cricket Ball Throw Test.

4. Body Fat

The amount of body fat is inversely proportional to a cricketer’s ability to move freely around the field as well as how soon he gets fatigued. A high amount of fat hampers a player’s speed on the ground. Skinfold test should be performed to determine body fat levels.

5. Balance and coordination

Balance and coordination are important for the controlled movements in cricket. A good 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. With balance and coordination you will be able to move effortlessly and rapidly on the field. There are many tests of balance that would be suitable to test cricket players, such as the stork balance test.

6. Speed and agility

A player’s speed and agility can be the deciding factors on how well he performs on the field. In cricket, speed training is essential as the game requires its players to execute short, sharp repeated bursts at high intensities.

To test speed sprint time over 20m, with a split time for the first 10m should be done (there is a more sport specific 17.68m cricket sprint test). You can also try run-a-three test, a cricket specific test involving sprinting over the actual pitch distance carrying a bat, incorporating a turn.