Elite Fitness Training

1. Long-Term Athlete Development (LTAD) Training Focus (Ages 12+)

We focus on holistic growth using science-backed techniques in:

• Speed and Agility
  • Sprint drills to boost quick singles and fielding efficiency.
  • Agility ladders, cone drills, and reaction tests for sharp movement.
  • Broad jump.
• Endurance
  • High-intensity interval training (HIIT) to match cricket's unique energy demands.
  • Rest-to-work ratio balancing to sustain long-format match endurance.
• Flexibility & Mobility
  • Full-body dynamic warm-ups and post-session cool-downs.
  • Hip openers, resistance band mobility, and shoulder rolls for range and resilience.
• Core Stability
  • Planks, bridges, and rotational strength work for batting posture and bowling control.
  • Introduced in circuits to reinforce balance and coordination.
• Cricket-Specific Drills
  • Functional drills combine fielding agility, catching accuracy, and throwing strength.
  • Bowling with resistance bands and target-based batting drills.

2. Energy System Development for Cricketers

An advanced sprint protocol to develop energy systems:

• 1 × 17.7 meters sprint, rest 5 seconds
• 2 × 17.7 meters sprint, rest 10 seconds
• 3 × 17.7 meters sprint, rest 15 seconds
• Repeat the sequence for 3 minutes