After exceeding all expectations in 2017, the Indian Women’s Cricket Team is making India proud once again with their extraordinary and remarkable performance in ICC Women's World T20, 2018-19.
As everyone knows, the Indian Women’s Cricket Team reached the finals in England in 2017 but missed the chance of lifting the trophy by a whisker. Everyone in the team from Punam Raut, Smriti Mandhana, Veda Krishnamurthy, Deepti Sharma, Harmanpreet Kaur, to skipper Mithali Raj, etc. played a crucial part in India’s journey to the 2017 Women’s CWC final.
In the ongoing ICC Women’s Cricket World Cup 2018, Indian players are performing phenomenally with their skills in batting, bowling and fielding. Harmanpreet Kaur, India’s captain, is the only cricketer to have scored a T20 century in the ongoing series. Poonam Yadav, one of the best spinners in the Indian team, took 8 wickets for India in this series until now. Also, RP Yadav is performing astoundingly and has taken 7 wickets for India so far. India is also one of the top rankers for highest team runs in the ICC Women’s Cricket World Cup 2018.
These players work hard to be fit and perform well in the matches.
How Do Indian Women Cricketers Keep Themselves Fit?
The Indian Women’s Cricket Team members train hard. Their ability with direct throws and agility has increased remarkably over the years. Apart from net sessions, they undergo various exercises and training that help build stamina, power and agility. Some of them are listed below:
Cricket is a sport that requires building strength, flexibility and stamina. Bowling, Sprinting, or hitting may look effortless, but they require a lot of stamina building and strength building workouts. Weight training and compound training like burpees, lunges, squats, pull-ups, push-ups, etc. help to build stability, enhance flexibility, better posture, and strength.
Endurance Training like HIIT, sprinting, functional training, circuit training, cycling, biking, jump squats, jogging, etc. helps to increase energy levels, prevent injuries, and improve performance.
Core exercises help maintain consistent performance and delivery. It ensures the overall balance of the body and helps in fast recovery from injuries. Some of the Core trainings are planks, crunches, Russian twists, leg raises, sit-ups, alternate superman, trunk rotation, hanging leg raises, etc.
Flexibility plays an important role in cricket. Flexibility helps in fielding, lessen the chances of injuries, remove stiffness and tension in the muscles.
Their Diet Plan includes:
5-8 meals a day.
More lean protein.
Vegetable and Fruit based Carbohydrates.
Balanced amount of fat.
Enough water to keep the body hydrated.
High-calorie sweets, processed foods, fried foods, and red meats are avoided.
Most Common Injuries Sports Persons Suffer From
These high-intensity training regimens come with their own fair share of sports-related injuries. Some of the Common injuries’ women sportsperson may suffer are:
Rotator Cuff Injury
Lower Back Pains
How Can Women Cricketers Keep These Injuries at Bay?
To avoid injuries, women cricketers need to take some preventive measures while playing the cricket, like one should always wear a helmet, mouthguard, shoes, protective gear, body padding including leg pads, forearm guards, gloves, etc.
Sports and fitness are very important for women. Not only it keeps them physically healthy but provides mental exercise as well. They can choose a fitness regime to follow based on their own comfort level. And if they participate in some sports, it is important to wear the necessary safety gear.