What does training like a pro really mean?

BEN SCOTT: The former Middlesex wicketkeeper explains what is meant by "training like the pros" and why it should not be restricted to the professionals

Professional cricketers are now pushing the boundaries of performance and even shifting the balance of games significantly due to their fitness, strength and athleticism.

Take AB de Villiers' diving saves, for example, or the introduction of the boundary relay catches that are becoming not just common place, but expected now. 

Professionals train hard and smart and they use structured recovery techniques to improve. So, how does this differ from the way that all cricketers at any level should train?

Many club or young cricketers can feel intimidated by the intensity that professionals train at, often questioning their own skills and capabilities.

With the rise of social media, we can easily get access to the type of exercises and programmes being used by professionals. Although inspirational, this also has the potentially to make people feel further from where they want to be with their cricket fitness. 

This is where the concept of "training like a pro" or "training like an athlete" needs to be contextualised. 

Everyone can - and should - train using the same principles and components that the professionals use regardless of skill level or goals.

The simple fact is, whether you’re running in for Middlesex at Lords or playing at your local park, you should work on improving your power, strength, speed, agility and other fitness elements at an intensity that is challenging for you!

Let me break the process down for you... 

Step 1 Identify the demands of cricket - what physical aspects are asked of me? 

- Jump 

- Turn 

- Hit a ball

(These are just three of many more examples.)

Step 2 Identify the components of fitness we need to address the demands. 

- To jump, we need speed, strength and power

- To turn, we need agility, mobility and power

- To hit a ball, we need anatomical speed (speed of limbs), power and mobility 

Step 3 Identify the principles of training that will improve the components. 

- Progressive Overload - lifting weights and resistance training to develop speed (including anatomical), strength and power (as well as other fitness components). 

- Specificity - making sure that the exercises and programs you use mirror the movements and energy systems we use in cricket (see specificities article) to develop agility, mobility and power in turning for this example. 

- Rest, individuality, interference, and variety are a few other principles that are also used.

So, its now a cascading effect from the type of training you are doing all the way through to the things about your cricket you want to improve. 

Another example of this is:

Both professional and recreational cricketers should use this method regardless of their level or skill to improve their cricket and overall fitness.

Using this approach to identify what training you should do will result in achieving your ultimate goal of bowling faster, hitting the ball further, being less tired and maintaining concentration. Finally - but most importantly, it will help you to avoid injury so you can continue to play the sport you love.