How to Build Endurance for Long Innings

Cricket is a skill-based game where you need to hone your batting, bowling and fielding skills. At the same time, endurance is key to thriving in this sport where one needs to be out on the field for extended periods.

Cheteshwar Pujara’s record-breaking 525-ball inning against Australia in Ranchi in 2017, the longest innings for India in International Cricket, is a prime example of what is needed for a long innings. Let’s look at key takeaways from the marathon knock.

1. The physical resilience is the first and foremost. In other words, the physical endurance to bat long.

“I never thought I would play so many balls, but once I was in, I knew I had to bat long to reach close to their total,” Pujara remarked after his marathon innings.

The batsman was clear of the physical demand of the long innings.

2. The hallmark of any successful batsman aiming to thrive in Test cricket is mentality or mental toughness.

“I do get tempted to hit in the air, but you have to look at the bigger picture. There was a situation when we couldn’t afford to lose another wicket, so I had to restrict myself,” Pujara admitted.

Cheteshwar Pujara, during his marathon innings, demonstrated sheer determination, discipline and focus.

3. Nutrition, hydration, and rest are among other key aspects to build endurance for long innings. The human body can function at its best when the nutritional needs and recovery are well taken care of.

“You get fatigued by playing such long innings. I do get tired, but I have been working hard on my fitness, and I focus on my diet,” said Pujara after the monumental knock.

Pujara stressed on the key role of diet and nutrition.

Now, let’s discuss the physical, mental, and strategic to build endurance for long innings.

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Building Physical Endurance

To develop physical endurance, cricketers need to focus on cardiovascular fitness, muscular strength, and recovery strategies.

Cardiovascular Fitness

Cardiovascular fitness enables batsmen to run tirelessly between the wickets and stay physically active for extended periods. Here are a few activities that will help you improve your cardiovascular fitness.

Interval Training: Combine high-intensity sprints with low-intensity runs. Do these alternately.
Long-Distance Running: A 5–8 km run at a moderate pace twice a week can help build a strong aerobic base.
Match Simulations: Try batting for extended periods of time, like a match simulation. It will help train and condition the body for real-time scenarios.

Strength Training

A batsman must have a strong body for stable footwork, movement, and powerful shot execution. This comes from strength training.

Compound Movements: Activities like squats, deadlifts, and bench presses in the training regimen help build the core strength required for long innings.
Core Workouts: Exercises like Planks, Russian twists, and hanging leg raises help improve balance and stability.
Endurance-Specific Reps: Weight training for a longer period, using lighter weights with higher reps (12–15 per set) may help build stamina.

Recovery and Rest

Sometimes in the passion to get better and better, we allow recovery and rest to take a back seat. Training and performance can take a toll on your body and often leads to fatigue and diminished performance. Here’s how to plan your recovery and rest.

Active Recovery: Post-match or training recovery sessions should feature activities like stretching and light yoga. This helps prevent stiffness and brings the body to rest from intense workouts.
Hydration: We lose a lot of energy, sweat, and body fluids while on the field and during training. Ensure that you drink plenty of water and electrolyte-based drinks during activity and after to prevent dehydration.
Sleep: 7–9 hours of sleep every day is a requisite for muscle repair.

Improving Mental Toughness

The mentality is what separates a good player from a brilliant player. Sports are as much about mental resilience as it is about physical strength. Here’s how to train your mind.

Focus and Patience

Break the Innings into Phases: When training or batting in a match, don’t think too far ahead. Break down the innings to smaller goals, like the next 5 overs or reaching the next break. Thinking too far ahead may put you under too much pressure.
Develop Routine to Switch On/Off: Several great batsmen suggest that they have an On/Off switch that helps them focus. You can make a pre-delivery routine to Switch On. It could be like tapping the bat or taking a deep breath before the delivery. This will help avoid distractions and you will remain unflustered under pressure.

Manifest getting out of the situations

Unlock the power of manifestation or visualization. Visualize how you would overcome challenges during an innings, play shots to difficult bowlers, tackle tricky pitch conditions, etc. This will come in handy somewhere to improve confidence and performance.

Nutrition and Hydration for Sustained Performance

“You are what you eat” sounds cliché but holds true. Food is the fuel for the body. It should be chosen aptly and in optimum quantity for enduring long innings in cricket.

Pre-Match Nutrition

Carbohydrates: The body requires high-quality carbs before a match or workout. Focus on a blend of whole grains, fruits, and vegetables for sustained energy.
Proteins: Include protein-rich sources like chicken, fish, or lentils to aid muscle recovery.

During the Innings

Light Snacks: Cricketers are often seen eating energy bars or bananas on the field during breaks to keep up their energy levels.
Hydration: Water replenishment or electrolyte-rich fluids helps combat dehydration bouts and cramps.

The Bottom Line

Like any other sport, building endurance in cricket requires a combined approach of physical fitness, mental toughness, nutrition, and strategy. There are certain cricket-based strategies too, including understanding the match scenario, building partnerships, and adapting to challenging conditions. In a nutshell, it is all about how you prepare ahead. Hope these lessons, techniques, and takeaways will help you build the endurance that you are looking for in your cricketing journey.

Frequently Asked Questions (FAQs)

What type of fitness training is best for cricketers?

Keeping the demands of cricket in mind, the players can benefit from a combination of strength, endurance, agility, and flexibility training. Activities like sprinting, weightlifting, and agility drills can help cricketers take their game to the next level.

What are some specific foods to boost a cricketer’s performance?

There are foods like bananas, peanut butter, cheese, and muesli that pack a power punch and can give cricketers a much-needed quick energy boost before performances.

What is the role of strength training in cricket preparation?

Strength training puts forth plenty of benefits for cricketers, including improving power, speed, and injury prevention. Strength training activities targeting the core, legs, and upper body can help improve all three facets of the game – batting, bowling, and fielding.

How can cricketers keep fatigue at bay during long matches?

To reduce or keep fatigue at bay, cricketers must involve warm-ups and cool-down exercises in their routine. During training and performance, they must stay hydrated and consume high-energy snacks.

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