Strength and Conditioning for Cricket
VAULT by Virat Kohli
I help cricketers build cricket-specific strength, speed, and power with programs that also focus on injury prevention and are adjusted for your season and role.
Pricing Guide
Elite 1-on-1 Cricket Performance Coaching
Core Coaching Structure
- Session Volume: 12 to 16 supervised 1-on-1 sessions per month (3-4 days per week).
- Duration: 75 to 90 minutes per session covering dynamic warm-up, main lifts, accessories, and cool-down.
- Custom Periodization: 'Macro-cycle' roadmap designed around the cricket calendar (Off-season Hypertrophy vs Pre-season Power).
- Technique Correction: 100% presence to cue force absorption and landing mechanics to mitigate knee and back injuries.
Analysis & Testing
- Biomechanical Screening: Video analysis of running gait (stride length, knee drive) and bowling action to identify energy leaks.
- Performance Metrics: Baseline testing for Vertical Jump, 10m/20m sprint timing, and 1RM estimation for compound lifts.
- Load Management: Monitoring of acute vs chronic workload ratios to prevent stress fractures.
Training Modules
- Rotational Power: Medicine ball throws and Landmine exercises specifically for increasing bat speed.
- Speed Mechanics: Resisted sprinting with bands/sleds and agility ladder drills for footwork.
- Posterior Chain: Heavy emphasis on Glutes, Hamstrings, and Lower Traps (Deadlifts, RDLs) to counter front-dominant movements.
Recovery & Facility
- Recovery Protocols: Post-session assisted stretching, PNF techniques, and guidance on contrast baths.
- Equipment: Access to elite setup including Matrix cages, Torque USA tanks/sleds, and pneumatic machines.
- Facility Note: Access to the 'Vault by Virat Kohli' facility usually requires a separate membership; this fee covers the coaching service only.
Small Group Squad Training
Squad Format
- Batch Size: Small group cohort of approximately 4 to 8 athletes.
- Frequency: 12 sessions per month (3 days per week).
- Duration: 60 to 75 minutes per session.
- Environment: High-energy, competitive atmosphere utilizing peer motivation.
Physical Preparation
- Fundamental Strength: Coaching on the 'Big 3' lifts (Squat, Bench, Deadlift) prioritizing safety and technique.
- Agility & Footwork: Group cone drills, mini-hurdle runs, and reaction time games.
- Conditioning: Metabolic circuits using battle ropes, sled pushes, and tire flips to build match stamina.
Programming & Tracking
- Role-Based Templates: Generalized programs split by player role (e.g., Bowlers focus on shoulder stability; Batters on rotational core).
- Field Work: Sprint technique workshops held on turf or ground focusing on acceleration mechanics.
- Progress Checks: Monthly testing of vertical jump and sprint times to track group improvements.
- Mobility: Group flows and yoga-inspired stretches for hip and thoracic mobility.
About Strength and Conditioning for Cricket
I work with cricketers who want more than just a gym routine. My approach is about building the kind of strength, speed, and power that actually shows up on the pitch. I’m not here to make you a copy of someone else - bas khud se behtar bano, roz thoda aage badho (just be better than yourself, move forward a bit every day).
What I Focus On
- Strength & Power: We go beyond basic lifts. Think rotational power for better bat speed, explosive power for those quick sprints, and strong hamstrings and glutes to keep you balanced and injury-free. Cricket-specific strength training is the base.
- Speed & Agility: I break down your running form and footwork. We use ladders, cones, and drills to sharpen your acceleration and agility - crucial for fielding and running between wickets.
- Injury Prevention: Honestly, this is where I’m most proud. I track your training load, focus on mobility, and target those nagging cricket injuries before they start. My goal is a season with zero injuries.
How I Work
- Programs are tailored for individuals or teams, whether you’re in off-season building mode or prepping for a tournament.
- Off-season cricket fitness is about building your base, pre-season is for game-specific work, and in-season is about staying strong and fresh.
Consistency matters more than hype. Trust the process, and haan, quit mat karna (don’t quit).
Meet your Expert
Prravesh Rohilla
58 connects in last 3 months
My Story
If you ask me what keeps me going, it’s dreaming big and chasing it, every single day. Cricket isn’t just a game for me, it’s life, but the real magic? That’s in the grind, the little wins, the late nights. ‘Na auron se kam, na auron se shreshth... bas khud se behtar’ – I don’t compete with others, just myself. Off the pitch, I’m just a guy who loves his family, his bike, and trusts God’s plan. Quit mat karna - that’s my rule.
My Work
Strength and Conditioning for Athletes - I coach athletes, mostly cricketers, to build speed, power, and overall strength. Cricket strength training is my thing.
Science-Backed Sports Coaching - Every drill matters. I use sports science coaching, focusing on running, mobility, ATP-driven workouts, and smart load management.
Injury Prevention and Recovery - My biggest win? Keeping athletes healthy all season. Injury prevention for athletes is always my priority.