_11zon-1732005712539.jpg)
The Indian Premier League (IPL) is back, and the buzz is electric! As teams hit the ground running, players are leaving no stone unturned to stay at peak fitness. In a high-octane tournament like the IPL, where every run, catch, and delivery counts, physical readiness can make or break a match. From explosive batters to agile fielders, athletes follow rigorous pre-match routines to boost stamina, prevent injuries, and sharpen focus. But what exactly goes into their fitness regimens? Read ahead to explore the best exercises IPL players use before big matches, backed by sports science. Whether you’re a cricket enthusiast or a fitness buff, these tips will inspire you to step up your game—just like your favourite stars!
Why Fitness is a Game-Changer in the IPL
View this post on Instagram
Cricket has evolved into a fast-paced sport, demanding more than just skill. Here’s why fitness is non-negotiable in the IPL:
- Injury Prevention: Intense schedules (matches every 2–3 days) strain muscles and joints.
- Stamina Boost: Long innings or bowling spells require endurance.
- Mental Sharpness: Fatigue affects decision-making under pressure.
- Agility: Quick reflexes for fielding or running between wickets.
Top 6 Pre-Match Exercises IPL Players Follow
Regarding the same, we reached out to Varnit Yadav, Online Fitness and Nutrition Coach, Lucknow, who shared a few pre-match exercises that help the IPL players. “All the athletes have a structured exercise routine and a solid mobility and rehab protocol. Injury prevention is of the utmost importance in competitive sports, so a regimen is created keeping those factors in mind. The athlete's age and existing or previous injuries are taken into consideration proactively,” he said.
1. Dynamic Stretching
View this post on Instagram
- What it involves: Arm circles, leg swings, torso twists.
- Why it works: Prepares muscles for explosive movements, enhances flexibility, and reduces injury risk.
- Pro tip: Hardik Pandya swears by 15-minute dynamic stretches before batting.
2. Core Strengthening
View this post on Instagram
- What it involves: Planks, Russian twists, medicine ball slams.
- Why it works: A strong core stabilises the body during powerful shots or bowling actions.
- IPL star example: Virat Kohli credits his six-pack abs to daily core workouts.
3. High-Intensity Interval Training (HIIT)
- What it involves: Sprints, burpees, jump squats (30 seconds on, 15 seconds off).
- Why it works: Mimics the stop-start nature of T20 cricket, building speed and recovery.
4. Agility Ladder Drills
- What it involves: Quick foot movements through ladder rungs.
- Why it works: Improves footwork for better fielding and running between wickets.
5. Strength Training (Light Weights)
View this post on Instagram
- What it involves: Dumbbell rows, resistance band exercises.
- Why it works: Builds muscle without adding bulk, crucial for swing bowlers like Jasprit Bumrah.
A study published in the Journal of Sports Sciences found that High-Intensity Interval Training (HIIT) significantly improves cardiovascular endurance, speed, and recovery in athletes. This makes HIIT an ideal workout for sports like cricket, which requires short bursts of intense activity followed by periods of rest. IPL players often incorporate HIIT into their routines to mimic the stop-start nature of T20 matches, ensuring they stay agile and energised throughout the game.
6. Yoga & Breathing Exercises
- What it involves: Pranayama, warrior poses.
- Why it works: Enhances focus and calms nerves before high-pressure situations.
Bonus Tips from IPL Trainers
Below are a few tips by the expert to stay active on the ground.
- Strength Training: Players integrate strength training, including movements like clean and jerks, deadlifts, and pulling/pushing exercises, with skill-based training to enhance performance.
- Match-Day Preparation: On match days, they perform mobility drills and band-specific workouts to boost blood flow and prepare their joints for the game.
- Post-Match Recovery: Athletes follow customised cooldown strategies. Bowlers and batsmen choose different movements to strengthen skill-specific joints and muscles.
- Hydration: Players prioritise hydration by consuming energy drinks and electrolytes to replenish lost nutrients and water from excessive sweating. Proper hydration prevents dizziness, fatigue, and cramps.
- Nutrition & Sleep: A balanced diet and adequate sleep complete an athlete’s routine, ensuring they perform at their best on match days.
Conclusion
As the IPL 2025 season unfolds, fitness remains the invisible player on every team. From yoga sessions to HIIT workouts, cricketers blend science and sweat to dominate the field. While we cheer for sixes and wickets, let’s not forget the gruelling hours they spend perfecting their physiques. Whether you’re gearing up for a local match or a gym session, take a leaf from the IPL playbook: train smart, stay consistent, and own the game!