For batsmen, bowlers, and fielders, the primary energy system utilized during the game is the anaerobic lactic and lactic processes. Periods of inactivity interspersed with spikes of immense activity makes this game differently challenging requiring enhanced aerobic fitness and a strong cardiovascular system
Bowler - ability to move explosively in the run up . Strengthen the arm, shoulder, and core body strength
Fielder -Speed of movement and agility are critical
Batsman - reaction time, balance , core strength, Focus on the abdominal and oblique muscles, glutes, upper arms and shoulders.
Apart from the standing running drills the other often neglected elements of fitness are:
Strength and strength endurance training
Speed and power
Flexibility, warming up and cooling down
This is one of those sports that has a significantly large window of offseason which requires the player to take up programs that maintain his core strength and stamina
Every sport has a different balance of physical capability requirement Eg. For a tennis player to perform at their best, they must have just the right mix of aerobic and anaerobic endurance, explosive strength and power, speed off the mark and agility. Our Sports Fitness Program is intended to help sportsperson improve their sports specific athletic performance. This program will help you improve you agility, balance and coordination with appropriate training techniques and drills. This in effect not only improves your footwork, control, agility but also reduces the risk of injury in a variety of sports like Soccer, Table tennis, Badminton, Basket ball, Cricket, Squash, Swimming, Tennis, Volley ball.
Key features of this program are
Speed drills to to increase your speed over short distances
Agility drills to improve your footwork and cordination
High-intensity plyometric exercises to increase your explosive power
Endurance training to build your aerobic power
Stretching and warmup drills to reduce your risk of injury and improve your flexibility
Proper use of intensity progression workouts
Constant feedback and guidance throughout an athlete’s progression
Most of the sports would have a upper body (Tennis) or a lower body (Foot ball) focus and our programs would ensure that the balance is developed throughout the body which is key to preventing injury.
Another aspect of every sports is that there are off seasons and doing nothing during the off season of your sport season would set you back significantly, our fitness program has just the right drills to ensure that there is minimal losses in strength and conditioning
In Raquet sports there are good number of Individual rallies that places a high demand on the anaerobic, alactic energy system and since there are several back-to-back rallies its important to build and strengthen the process that recovers the creatine phosphate pool
Focus on routines that build speed, agility , lateral movements, strength and explosive power
Incorporating plyometrics into a badminton training program is an effective way to increase upper body power for smashes, drives and baseline shots
A lot of your table tennis fitness training are focused on lateral movements, such as lateral jumping.
Training laterally increases your ability to change direction quickly, improves leg strength, explosive power, stability, balance and coordination
Anaerobic fitness is needed during strenuous rallies in which rapid movements are repeated in a short time period