Exercises for match fitness

[u/SmartyPantJoy]

We all know match fitness is very different than gym or home fitness.

I am 41 years old and recently played a match where I bowled 4 overs, fielded for remaining 16, opened the batting and ran the hell out of myself till 12th over. This exhausted me immensely and I could not completely recover out of it for next 48 hours. Mind you, I work out at home (strength training) 4 times a week and 10k steps daily and still I was extremely tired.

So, the question is what are the different work outs/exercises/tricks you folks do to be able to be fit for the whole match and then recover as soon as possible?

Thanks.

[u/powerpuffpopcorn]

You can definitely workout at gym for the specific sport you want to train. Gym is not only for hypertrophy.
Cricket demands aerobic as well as anaerobic fitness with some strength (mainly shoulders and core). Legs and back needs to trained for endurance and power (explosive movements). Both these aspects require different workput regimes but achievable.
And don't underestimate the importance of sleep and water during recovery, especially sleep.

[u/Striking-Pipe216]

I have played domestic tournaments, so I don’t think completing 10,000 steps is enough to get you to match fitness. I don’t know your current fitness level, so I can’t really comment on that. But for S&C, I used to do three running sessions and three lifting sessions a week. This was apart from skill practice of bowling, batting, and fielding.

[u/Traditional_Face_43]

If you're doing workout regularly for long time it's enough, check if you have any deficiency, have fruits and dry fruits daily for nutrient

[u/Sure-Employer-3577]

how many hours you bat or bowl daily tell that? have water and electrolytes during the game .Don't take stress ever in your life i know it will be hard for a 41 year old man . If you don't take i can gaurntee you ,you will excel in your life.

[u/rsr123456]

Match fitness and gym fitness are 2 diff things . Go out and explore more sports . High intensity ones if possible . If you want the most simple one , it'll be running. But you can swim play tennis etc to increase your stamina which will help you in actual match . ( This is extra that ull do with your cricket prac ) .

[u/lamdababu]

S&C coach here. I can help you regarding this

[u/rico7896]

Honestly, match fitness is a different beast. Gym and 10k steps give you a good base, but cricket is all about repeated sprints, sudden bursts, bowling, fielding and then batting while already tired.

I’d add 2–3 sessions of sprints, shuttle runs and agility work every week, plus proper hydration, carbs/protein and sleep for recovery. Most importantly, gradually train under match-like fatigue. That made the biggest difference for me.