All about in-season training programme

Proper protocols followed during off-season, and pre-season training would help in the maintenance of fitness levels during the full season and test the efficiency of the workout.

Stepups.

It is a very important phase of training which tests the fitness aspect in all components specific to the game and skill during the course of the season. Proper protocols followed during off-season, and pre-season training would help in the maintenance of fitness levels during the full season and test the efficiency of the workout.

The maintenance schedule would vary from batsmen to bowlers at various levels, from choice of exercise to the load and tempo. Most of the biomechanical corrections specific to skill would be done during the off-season to have an efficient neutral pathway.

Points to consider 

* The training schedule becomes critical in the maintenance of the fitness levels and avoidance of injuries and also peaking at the right time.

* Individualised schedule according to the dates of the match, practice sessions, travel and weather conditions.

* Doing too much volume and trying to lift too much would be counter-productive. So phase out the schedule in such a way that it helps in the process of recovery too.

* Work on functional skill-based training with specific target on the supplementary and stabiliser muscle groups and the weak links in the kinetic chain to avoid injuries.

* Do not overdo any conditioning exercises not pertinent to the need of the hour.

* Do not ignore mobility work. Add on to the training programme.

* Use of tubing and power band can supplement in case of no gyms available.

* Recovery protocols included on a regular basis to avoid overuse and training or skill-related muscle soreness.

* Both active and passive recovery protocols to be included. It increases nutrients and blood flow to the muscles and prevents nervous system fatigue.

* Can include low impact ballistic exercises to the workout regime.

* Proper hydration before, during and post-match or exercise is of critical importance for performance.

* Strength training and aerobic fitness plays a key role in the maintenance of specific strength and endurance component during in-season.

* Segregate into core and supplementary exercises for better execution of varied angles other than functional work.

* When selecting a functional exercise, be careful in not overloading the joints and muscles. Selection of breaking and stabiliser muscle groups need to be worked on.

* Too much functional training can be counterproductive during the season.

* Maintain a log every day to see a pattern in bio rhythm.