iconimg Tuesday, May 05, 2015

Shweta Mehta, Hindustan Times
Mumbai, March 06, 2013
You’d think that a top cricketer would get enough exercise batting and bowling in the nets, and going through fielding drills. But Yuvraj Singh will tell you it gets worse. Apart from almost four hours practising his craft, he does various exercises — the most important one being running.

“It’s important in any sportsman’s life. To remain fit and to keep improving, you have to run. It’s also the best form of fitness,” says the cricketer, who switches between short sprints and long jogs as per his schedule.

In fact, running has even played a huge part in his return to fitness after his battle against cancer.

“Chemotherapy had hurt my my lung capacity, so running was something I did every single day for over eight months, and I’m finally feeling good,” he says, adding, “Even though I need to put in extra hours due to what my body has been through, running is a vital part of my regime.” As part of his association with Puma, he’s also promoting Urban Stampede, a marathon that encourages participation from corporates and schools. “I’ll run too if my schedule permits, but it’s the kind of event everyone should participate in,” he says.

Yuvraj’s routine
When a series is underway, the cricketer puts a lot of effort into his diet as well as his fitness. We got him to share the regime he follows during cricket season.
Breakfast: Cereals, milk, eggs and fibrous fruits.
On field: Foam rolling and activations.
Warm up: Mobility exercises, running drills, run through, dynamic stretching, cricket specific movements and drills, agility drills and sprints.
Skill practice: Batting (two hours), bowling (one hour) and fielding (30 to 45 minutes).
Lunch: High on proteins, balanced with carbohydrates.
Weight Training (Strength session): Pull-ups, push-ups, bench presses, bench pulls, dumbbell rows/cable rows, hip lifts, squats, dead lifts and lunges.
Core Training: Roll-outs, lateral hold, prone holds, plate chops, swiss ball jackknife.
Recovery: Ice bath or swimming. Hydration at all times during activity with water or a recommended energy drink. Yoga and breathing exercises.

Registrations for Urban Stampede are underway. Log on to www.urban-stampede.com for details.