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.


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.

Exercises for in-season maintenance


A dynamic and explosive movement which recruits the glutes, quadriceps, hamstrings and hip flexors.


* The stepup is a unilateral leg exercise, which means that you train each leg independently at varied angles or plane of motion according to the skill set too.

* Increase squat & deadlift strength.

* Develop explosive leg power for speed and agility.

* Variation angles can be performed.


A unilateral movement in which the upper body is static and the lower body is dynamic. Recruits lower body muscles — glutes, quadriceps and hamstrings.


* The overhead lunge is a more advanced variation on the standard lunge and is a powerful leg exercise.

* This is a very potent exercise that takes intense co-ordination to execute and trains multiple fitness skills (strength, flexibility and balance) and full body workout.

* Improves core strength and improves propulsion.

* Helps in shoulder stabilisation and isometric strength.


A unilateral movement specific for fast bowlers. Targets the diagonal recruitment of muscles due to opposite sides of the upper and lower body muscles used in the movement. Muscle groups used are core, upper back, shoulders, glutes, quads and hamstring.


* Stability and balance is improved.

* Unilateral movement from where isometric lower body strength and dynamic upper body strength can be developed.

* Uses diagonal recruitment of muscle groups through varied range.

* Develops explosive power and strength.


A unilateral movement that works the latissimus dorsi, rhomboids, lower traps, erector spinae and requires stabilisation of the rotator cuff. Also works on balance and stability recruiting the muscles of the thoracic region, core, glutes, hamstrings and the hip flexors.


* Works on stability and balance.

* Improve core strength and stability.

* Lots of variations.


A very effective exercise primarily targeting the glutes. Also recruits muscles like the rectus abdominus, erector spinae, hamstrings and adductors.


* Posterior chain workout.

* Can be unilateral or bilateral exercise.

* Increases glutes and hamstring strength and stability.

* Improves running speed.

* Improves explosive power.

* Loads of variation can be performed at various stages of fitness.

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