When it comes to sports, no matter which sports a athlete plays but there is always a question that goes on in his head “How can I prepare well for the upcoming match?” “What to eat & what not to eat?”
These questions are rather half answered or go unanswered when we talk about athletes who compete at a local/club level. As we know, majority of our athletes/sports players compete at a local level go on to achieve high stages in the future, but this incomplete knowledge at the local level regarding pre-match nutritional and physical (workout programs) preparation hinders the growth of many talented players at the local/club level. This ignorance may sometimes cause a player his career by suffering injury and not performing at the optimal level.
“Like a car, the food is your fuel, and the body is your engine. Make sure you keep them both in the best condition before a long drive”.
Here are some of the basic tips I as a trainer let my students follow so that they don’t lack in terms of nutritional & physical strength while performing.
One day before competition / Match Day
- Focus on food high in carbohydrate and relatively low in fat.
- Avoid high-fat foods such as fried foods, chips, cake & chocolates.
- Eat good & heavy breakfast (e.g. – toast, oatmeal, cereal, milk & fruits)
- Have Sandwiches, Rolls (whole wheat), pasta or rice for lunch. You can also have noodles or potatoes.
- Avoid any new foods (which you haven’t had before/ not familiar to your digestive system)
- Have small frequent meals rather than a single large meal.
- Drink extra 500ml (16Oz) of water in a day.
Immediately before Match/competition
- Should focus on meals providing carbohydrates & fluids.
- Consume high carbohydrate, low fat meal 3-4 hours before exercising or competition.
- Light carbohydrate snack (e.g. – Dark chocolate, fruit) can be consumed just before the match in small quantity.
- 200 to 300 grams of carbohydrate should be consumed pre-competition.
- Drinking 5 to 7 ml per kg of body weight of water or sports beverage at least 4hours before practice or competition.
- Drinking an additional 200-300ml of water 10-20 minutes before practice or competition.
- Avoiding foods high in fiber or foods that cause stomach issues.
During Competition/ Match Day
- Carbohydrate based beverages have shown to improve performance in athletes consuming it during competition.
- Avoid dehydration and avoid mental and muscular fatigue that can be caused by inadequate carbohydrate.
Post Competition/Post Match (Recovery Phase)
- Immediately consume carbohydrates to enhance energy. This will replenish the depleted muscle glycogen stores. (Glucose in the muscle)
- Within next few hours consume foods rich in complex carbohydrates & proteins such as oats, sweet potato, dates, protein bars, eggs, protein shakes, chicken , fish, paneer, tofu, etc.)
Personal Observations:-
Following the above given routine throughout the competition phase has shown to double the chances of a player to perform well in a competition/match.
If certain routines are lacking in a player he/she may slow down and have lack of concentration during the match.
Conclusion:-
In sports, especially in cricket where a player has to spend 7-8 hours per day in a test/one-day match, he/she may suffer from the symptoms of dehydration, muscle cramps etc. when there is a lack of awareness and negligence by a cricketer or his trainer while preparing for competition.
Since, you’ve reached the bottom of this article most of you must have figured out to make your own routine around the competing days. I hope it make a positive difference in your performance and affect you in a positive way. Fitness is a choice, so whoever does it in a correct way will be reaping its benefits. All the best, I hope you will be seeing yourselves as better sportsmen/cricketers from here on.
Points to Consider/Refer
“Please note: – Consult a physician if you are allergic to any of the below and above mentioned foods recommended in this article”
1gram carbohydrate= 4calories
1gram fat= 9calories
1gram protein= 4calories
Nutritional breakdown of some of the recommended foods (approximate figures per 100 grams of consumption)
| Potato | Rice | Oats | Eggs | Fish | Paneer | Chicken | |
| Calories | 77 | 130 | 38 gms | 155 | 206 | 265 | 151 |
| Carbohydrates | 17 gms | 28 gms | 66 gms | 1.1 | 0 | 1.2 gms | 0 |
| Proteins | 2 gms | 2.7 gms | 17 gms | 13 gms | 22 gms | 18.3 gms | 31 gms |
| Fats | 0.1 gms | 0.3 gms | 7 gms | 11 gms | 12 gms | 20.8 gms | 3 gms |
Arun Yadav has compromised a lot and continues to do so till date for his passion: cricket.
He is a well known all rounder who can contribute with bat when asked to and bowls a decent pace with a good out swingers. Currently represents DY Patil A division in times shield and at club level he plays for DY Patil A division. In the past he has played for Route SMS and Future group.
At 26, he left a well paid job with Route SMS to focus full time on cricket and joined DY Patil. He stays at Airoli and trains under the Coach Ajay Kadam.
V3 sports a cricket brand from Mumbai, spotted Arun in one the matches and ever since then V3 has been sponsoring his cricket gear; bats, gloves and pads to be precise. He is currently looking for a shoe sponsor.
Arun Yadav has represented Arcs Andheri in the recently concluded Mumbai T20 league and hopes to make it big in the cricket circle.
Swapnil Salvi and Neil Narvekar both school mates play cricket for different clubs in Mumbai however they get united overseas and play for the same team in a cricket league in US.
A while back in 2016, Swapnil Salvi played for a cricket club in U.S, 22 yards cricket club and did really well for himself in the Washington league. in one of the matches he completely decimated their opponent team – Potomac cricket club. Potomac cricket club was both dejected and impressed. However the dejection didn’t last long and they were so impressed with his performance that they stole (bought) Swapnil from 22 yards and got him to play for their own team in 2017.
Swapnil stayed true to his reputation and again performed well for Potomac Cricket Club in 2017.
Potomac asked Swapnil for any more references of cricketers to represent their club. And Swapnil without any hesitation referred Neil Narvekar and Neil too landed with a contract from the same club.
Cut to present (2018) both Swapnil & Neil continue their dominance in the US cricket league playing against some big international cricketers like Asif & Abdur Rehman from Pakistan.
We wish both the mumbaikar cricketers long lived friendship & success in cricket.
Renowned Coach Umesh Patwal will be away from Mumbai for next 2 Months.
He is on an Assignment as a Batting Coach to the Afghanistan National Cricket Team.
Afghanistan will be Playing against Ireland and Participate in the Upcoming Asia Cup
This would be Umesh’s third Assignment with Afghanistan Cricket Team.
Back home in Mumbai he runs ithinksportz cricket academy Mumbai
Indian team is fitter like never before, it’s not the team of the 80’s and 90’s where fitness was given a backseat. Today you look at any Indian player and they are amongst the fittest athletes in the country. Be it Hardik Pandya, Lokesh Rahul or Virat Kohli, everyone in the Indian squad boasts of fit and ripped bodies making them agile as well quick on the field. One of the fitness regimes which played a huge role towards the fitness of Indian team has been the Yo-Yo Test which is used to evaluate an individual’s aerobic endurance fitness.
Do you know Suresh Raina, Mohamad Shami, Sanju Samson , Ambati Rayudu were dropped from the Indian team despite being selected earlier ? The whole reason for their drop was this Yo-Yo Test which BCCI and Indian Coach Ravi Shastri has made mandatory to pass. Failing in the tests can result in a player being dropped from the Natioanal team and such is the importance of fitness which Indian team has incorporated. A score of minimum 16.1 is required at present to be in the Indian Squad while to represent England or New Zealand a player has to touch the mark of 19. For Pakistan its 17.4 while for South Africa its 18.5 and our skipper Virat at present boasts a superlative score of 20.7 which is the highest in the Indian squad.
You need not be in Indian cricket team to help you know your Yo Yo score! We know you love cricket and you may also be playing cricket at some level: be it local level, college level, club level or domestic level. Every sportsperson and a sports lover is intrigued by this Yo-Yo test and we all want to know about our fitness and Yo-Yo score and what better opportunity than this to know whether your Yo-Yo fitness score is equivalent to Kohli’s or Ambati Rayadu? Check it out for yourself and register your name at earliest.
Tag along and invite all your sports loving or cricketer friends who boast about their fitness..
Sportsnasha along with support from Positive+ have organized the event to test your Yo Yo score which CRICKETGRAPH supports whole heartedly.
Everyone who participates will also get online certificate which they can publish on their Facebook wall and gain healthy coverage.
Above all, all fitness enthusiasts are welcomed by to join in and meet like-minded souls.
Address for registration:
102, Yashlaxmi apartments , Subhash Road, near Mod Art, Vile Parle East
Timing for Registration: 11 am to 2:30 pm
First 25 Athetles who register will be charged for free
Spot entries for Tests at Rs 200/-
And Pre booking for Tests per Athlete- Rs 100/-
To know more,
Come to Prabodhankar Thackeray Sports Complex, 1st floor on 2nd September starts at 9 am
First ever Yo Yo test in Mumbai
A must for all sportspersons and coaches
Registration address:
102, Yashlaxmi apartments , Subhash Road, near Mod Art, Vile Parle East
Time-11 am to 2 30 pm
CRICKETGRAPH
Khodadad S Yazdegardi, VP & Cricket Secretary Parsee Gymkhana was elated with the selection of Surya Kumar Yadav in the India A team.
Surya Kumar aka SKY as he is fondly called, has played for Parsee Gymkhana for over 5 years.
The local mumbai lad has already proved his mettle with the Mumbai Indians IPL team and will soon showcase his talent at a much bigger and national level.
Cricketgraph & Parsee Gymkhana wishes SKY to keep soaring high and achieve bigger milestones.
The well known all rounder Amit Dani from Mumbai has been appointed as the assistant coach of Mumbai cricket team. He has played for #Mumbaiand #Goa and various Mumbai clubs like Nationals,MIG.
Amit has been an employee of Indian OIl for the last 20 years and has represented indian oil A division over these years
From 2000-2010 three cricketers were known as strong all rounders 1.Amit Dani 2. Pravin Tambe and 3.Yash Khanolkar
In his debut match Amit scalped 5 wickets and scored 88 runs.
His doesn’t look his age, he is 45 years and has a son Arjun who too is a competitive cricketer .
We wish him and Vinayak Samant all the best with their mumbai cricket coaching assignment
“Spare the rod, spoil the child” has been a popular adage in the teaching and parenting fraternity when it comes to dealing with students and children. The rod of discipline is put to use not by one but by most to train their pupils and mould them into successful personalities of tomorrow.
Mr. Sanjay Dogra is unequivocally the epitome of discipline and fitness when it comes to cricket. A former first class cricketer, Mr. Dogra had the reputation of being the deadliest left arm spinner of his time. Fondly called as the “Murder Bowler”, a title initiated by the great Mr. Sunil Gavaskar, Mr. Sanjay, who runs a cricket academy is one of the biggest believers in the importance of discipline and fitness in cricket.
Discipline can be broken into different parts when it comes to playing cricket and cricketers. Punctuality, following a proper diet, regular exercises and drills may look to be small things for some, have enormous significance in shaping a cricketer. In addition to discipline, having a fitness programme and fitness goals are very important.
Through this article, we will look at the advices given by Mr. Sanjay Dogra which act as essential pre-requisites necessary for any player to succeed in cricket at the highest level.
- Respect the game
- Respect your trainers and follow guidance genuinely, for instance just saying yes to show your artificial respect and then post that changing colours is totally fooling yourself
- Punctuality
- Eating healthy and required food that will help you in your workouts and gaining strength, which will result in better performance
- Accepting failures and learning from them without playing blame games
- Collars always down
- Never have a casual approach as that will not take you anywhere
- Always respect your academy as no academy has a magic wand; it is your capacity and capability that will determine your success
- Adequate rest to your body so that the body is charged fully
- First become fit, and then think about bat and ball
- Remember just bat and ball is not cricket, fitness is equally important. It is seen that most of the kids avoid running and want to start playing directly without first making themselves fit to play the sport
- Seeing the players on screen and making judgmental comments on them look easy but it is important to understand the kind of effort that they have taken to reach that level. First, you should undertake that kind of effort, only then you are eligible to comment on them.
- Don’t compare yourself with others; create your own identity
According to Mr.Dogra, “Prevention is better than cure” and “Oblige Yourself” are the the 2 routes which every sportsman should follow in terms of discipline and fitness.
Playing in any overseas conditions is a different experience as the wickets, bowlers, the dew of the pitches, the weather and the conditions are really different and to some extent difficult too. Be it playing in pace friendly conditions like England or Australia or more bounce friendly wickets like South Africa where fast bowlers can thrive to spinner friendly wickets in Sri Lanka and India where spinners can excel. Every country has something to offer and during this season many Mumbai cricketers go overseas and play professional cricket since it’s mostly rain affected in Mumbai till September.
One of the Mumbai lads who is making a mark abroad is Sandeep Kunchikor- Sandeep who is an experienced Mumbai Cricketer playing for A Division representing Parkophene Cricketers got an invitation to represent Stray Lions Cricket Club in Kenya and he seems to be making the most of the opportunity grabbing it with both the hands.
In the 4 matches he has played so far he has been exceptional and is making us proud that India is always a wealth when it comes to cricketing talent. With already 384runs so far at an average of 96.00 along with a strike of 100+, he is stamping his class all over with the bat. Sandeep has been more than handy with the ball too with 8wkts in 4matches with best bowling figures of 3/30 in 8.2overs making him a great utility all-rounder. With 2tons and a half century along with a best score of a quick 130ball 151, Sandeep is progressing really well in the overseas conditions and grabbing the right attention from the cricketing community with his all-round heroics.
Sandeep so far in Kenya representing Stray Lions Club-
| Batting Style- | RHB |
| Matches- | 4 |
| Runs- | 384 |
| 50’s- | 1 |
| 100’s- | 2 |
| Average- | 96.00 |
| Strike Rate- | 107.52 |
| Best- | 151 |
| Wkts- | 8 |
| Best- | 3/30 |
CRICKETGRAPH
For Varroc Vengsarkar Cricket Academy-One thing is certain, they have got a few positives from their England Cricket Tour where players are definitely tested in new conditions and quality opposition has always been the highlight of cricket played in England and one boy who is definitely leaving behind his mark is this young lad Divyansh. He is proving to the selectors and everyone that he is for the bigger scheme of things.
Played against Moor Side CC this time, it was Vengsarkar boys who batted first and notched up a heavy total of 302 in 38 mere overs. It was really a good batting display with the bowlers getting adequate thrashing. Divyansh opening the innings once again made a meal of the bowlers smashing a spirited and exuberant hundred. Left-handed Divyansh scored a superlative 144 off mere 103 balls smashing 14fours and 2sixes as he did not spare any bowler effortlessly covering almost every corner of the ground.
Even the match was washed out with Moor Side CC at 16/1 but it was worth noticing this boy who has just scored 3rd ton in 5 matches. Divyansh who has now 417runs so far at an average of 104.25 and a very healthy strike rate of 125+ with 9wkts in 4innings seems to be having a blast overseas and we wish his form continues for a long long time.
CRICKETGRAPH