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Fielders need the ability to sustain a concentrated effort for a 6 hour plus period without fatigue, in sometimes very warm conditions. There bodies most be capable of explosive bursts at any given time - such as racing for a ball, jumping for a catch.
Aim to keep your body moving whilst on the pitch, walking and stretching the muscles whenever possible. Keep your mind busy by visualizing exactly what you will do when the ball comes towards you.
Bowlers require both explosive strength and speed, combined with good muscular endurance, in order to be able to maintain a high number of over's. Poor fitness and muscular strength will result in inaccurate bowling, and greater risk of injury, especially for high speed bowlers.
Because all players will at some time in the game, play a combination of batting and fielding, the below training program will aid all players.
You should aim to spend at least two sessions a week performing some form of aerobic training over a period of 45 to 60 minutes plus. This exercise does not need to be at a high intensity (Heart Rate at about 65-75%). You should be able to hold a little conversation, however finish with a good level of sweat. Good forms of aerobic exercise are cycling, rowing, and running.
If you have a poor fitness level, work on spending 15 minutes on each of these three exercises, aiming to build up to 45 minutes plus on one of the disciplines. The aim here is not only to get fit whilst working for 45 minutes plus, but to also keep your mind busy and focused whilst performing a simple exercise, it may become lonely out on the boundaries.
Look at the plyometric circuit to developing explosive power, aim to do this circuit no more than once a week, and certainly not on days before a match, as this type of circuit takes a few days to recover from.
Shuttle sprints :
Most sprints last for between 6 and 40 meters in a match, so look at this distance for your training. Work your sprints in the following form, standing start, running start, lying start i.e. (as if you have just dived for a ball and missed it) walk forward for 4 steps then turn either to the side or completely behind for a short sprint. Once you can complete these drills in normal training kit, work all the drills wearing all your pads and carrying your bat.
The following pages have drills and upper body exercises :