--- title: "Strength and Conditioning for Cricket to Boost Speed & Power - mytribe" description: "Elevate your game with professional Strength and Conditioning for Cricket. Our science-backed cricket fitness training helps you increase bat speed, improve bowling speed, and prevent injuries. Book a session in Delhi and achieve peak athletic performance." canonical: https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket last_updated: 2025-12-29 --- # Strength and Conditioning for Cricket in Delhi By [Prravesh Rohilla](https://mytribe.in/prravesh_theperformancelab) · 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. ## Locations Training at VAULT by Virat Kohli, Karol Bagh and across Delhi NCR ### Visit at - Training at VAULT by Virat Kohli, Karol Bagh, Delhi (close to Rajendra Place, Connaught Place, Patel Nagar, Jhandewalan, Old Rajinder Nagar, Sadar Bazar) - Training across Delhi NCR (Delhi NCR, Delhi, India) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Small Group Squad Training 12 competitive group sessions per month focusing on fundamental strength, agility mechanics, and role-based fitness templates for up to 8 athletes. Typically ₹12-16K per month (estimate) #### **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. ### Elite 1-on-1 Cricket Performance Coaching 12-16 private monthly sessions featuring custom periodization, biomechanical gait analysis, and specialized power training for professional cricket standards. Typically ₹22-28K per month (estimate) #### **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. ## 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). ## Highlights Browse through Prravesh Rohilla's best work. ### [Featured](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/featured) - [Video: This is what targeted coaching can do in just one week. We identified key areas to improve this athlete's running mechanics, focusing on higher knee drive and better stride length. Small, focused adjustments lead to big improvements in speed and efficiency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b45a34d-2e32-4199-9f10-d000b2acce30) - ![At the Board of Control for Cricket in India (BCCI). Being part of the national ecosystem is an honor and it drives me to maintain the highest standards in coaching for my athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a19f153b-8619-48d0-af0f-e220ddb42803) - ![This is what it's all for. Celebrating a championship win with the team after a season of relentless effort and dedication. Victories are earned long before the final match.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/571b55f8-93c8-4ca5-b12c-f534fdf3f124) - [Video: To improve your vertical jump, you need to train for power. Here, I demonstrate how pin squats can help develop fast-twitch muscle fibers with less eccentric load, directly translating to more explosive power on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/703ce53b-ba94-4cc9-912c-5875881e59e3) - ![Leading an agility drill on the field. My work is about translating gym strength into game-day performance, ensuring every athlete is sharp, quick, and ready to react.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56e0d5d5-6e5d-4d31-993a-f413767f7262) - [Video: This is a look at the unseen hours with Indian cricketer Pratika Rawal. Her discipline and hunger to improve are what separate good athletes from great ones. I am incredibly proud to be part of her journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d139e22-237a-4d7f-ba0e-825a4e78d770) - ![My coaching is built on a scientific foundation. This presentation slide shows the core principles I focus on: sustained performance, injury prevention, and effective fatigue management. It's not just about working hard; it's about working smart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abc05cc0-a6bd-414d-9e53-82731048ae21) - ![A memorable moment with Indian cricket star Shikhar Dhawan. Being around the best in the sport inspires me to bring that same level of excellence to every athlete I train.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d06e7b78-843d-4ec1-914a-2f0eef7ec519) - [Video: In-season training with the U-19 women's team. The focus here is not on heavy load, but on smarter load. We work on mastering fundamentals, building stability, and keeping the players injury-free and confident for every match.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72abb412-dc90-431d-9cb2-2b539278dc76) - ![ना औरों से कम, ना औरों से श्रेष्ठ... बस खुद से बेहतर, खुद में सर्वश्रेष्ठ. This is the mindset I bring to my own training and instill in my athletes. Be better than you were yesterday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a219fc6c-a9aa-4425-b7df-74318ecc27ab) ### [Building Explosive Athletes](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/building-explosive-athletes) - [Video: Pre-season is about building a strong athletic base. Here, we're using landmine rotations and weighted sit-ups to develop core strength and rotational power, which is essential for any cricketer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0da76cf5-1344-4cd2-a65c-25dc64a79374) - [Video: For fast bowlers, explosive power is non-negotiable. This loaded drop jump to a box jump drill is designed to improve ground reaction force and shock absorption, helping to increase bowling speed while protecting the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a94c1af4-5395-40af-be7b-53d862d860e0) - [Video: Rotational power is key for generating bat speed. Using medicine ball throws, we train the body's core and sling systems to transfer force efficiently from the ground up, leading to more powerful hitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8debdcf1-f2b5-48a2-b7dd-ec38098005b9) - [Video: Motor learning is crucial for developing new movement patterns. Here, I'm guiding an athlete through landmine rotations to teach her body how to generate power efficiently and safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7e44779-c6f6-4f20-ad61-470b92f66a9a) - [Video: This is an ATP-driven workout, designed for maximum strength and power output. We're combining hip flexor mobility with explosive overhead presses to unlock ultimate athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06f3f404-b418-4697-a16a-40314af48a85) - [Video: Mastering the basics is the key to long-term success. For young athletes, I focus on building a solid foundation with fundamental movements and progressive overload to ensure they develop safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72a37721-dcd0-4eb4-837d-7f0716788812) - [Video: Force absorption is as important as force production. I use a 5-level progression for my athletes to teach them how to land safely and efficiently, which allows them to jump higher and run faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d3ef958-954b-46a2-a4dc-3a325d242a8e) - [Video: The off-season is where we build capacity. This video shows a mix of gym-based strength work and on-field conditioning, laying the foundation for in-season performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/097cdac8-12a8-4529-a7d7-ef27a6fc0efa) - [Video: In the gym, we focus on rebuilding strength after a series of matches. This session includes dumbbell presses and other strength exercises to ensure the players are ready for the next phase of the tournament.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b71fef5-365c-4146-bbcd-20973ae9d8fc) - [Video: After a tough stretch of back-to-back games, it's time to rebuild. This session focuses on rebuilding strength with exercises like cable wood chops to maintain core stability and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47cb5cb5-b7fb-42b0-b074-1704559086f6) - [Video: Building speed from the ground up. This clip showcases some of my go-to power-based drills, like trap bar deadlifts, that are designed to improve acceleration and max velocity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26aef76d-5902-433c-a3c4-05b917914e57) - [Video: Off-season training is all about trusting the process. Here, an athlete performs trap bar deadlifts, a key exercise for building overall strength and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/341422e1-a722-4506-9fad-37a54a59c67e) - [Video: Building lower body strength is fundamental. This young athlete is learning the proper form for a trap bar deadlift, a safe and effective way to build the strength needed for cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88c367d4-4170-40ed-a902-391a5d2aa8ec) - [Video: Building rotational power with medicine ball throws. This exercise is crucial for developing the explosive power needed for batting and bowling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87fd8e80-9674-422f-aa73-7768a32031cc) - [Video: Working on rotational strength and stability with landmine presses. This is a great exercise for cricketers as it mimics the rotational movements used in the sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfaa79c6-a614-4da8-8d0a-d3ee97e841de) - [Video: This is a resisted split squat, a fantastic exercise for developing single-leg strength and stability, which is vital for both bowlers and batsmen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d72269b2-ed26-48a1-84a8-6bf4c53d9d16) - [Video: An explosive training session featuring resisted jumps and clean and jerks. These exercises are designed to improve power output and make an athlete more dynamic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba35cb33-a63b-465e-a27b-27606b4a90d3) - [Video: Prep time means focusing on cricket-specific movements. This session includes landmine presses and medicine ball work to build a well-rounded, powerful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4dd4ec60-9a6d-4d84-8f99-c59828202e0f) - [Video: In-season training for a fast bowler. We're using medicine ball throws on an unstable surface to challenge stability and enhance power, keeping the athlete sharp and explosive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6c93111-2b44-40f4-b10c-373c5fd1fbda) - [Video: A productive day introducing new movements. This clip shows athletes performing drop jumps, an excellent plyometric exercise for improving reactive strength and force absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a47edf3-12c2-4bf0-bdda-04659806d29f) - [Video: My weekend routine is about discipline and consistency. This session includes hip mobility work and landmine lunges to stay strong and mobile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5414d1ea-45a2-4e6b-94ba-4f48b28d476a) - [Video: A power session in the gym. We're using landmine cleans and presses to develop full-body explosive strength, a key component of athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe739620-ef11-47b9-a37e-ba291bba9c0d) - [Video: Working with a young gun on her strength. Trap bar deadlifts are a great way to introduce young athletes to strength training safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c6e60db-75da-4d39-af63-37f36f54f0e5) - [Video: Frontal plane movement is crucial for wicketkeepers. This drill, using a medicine ball and step-ups, improves side-to-side agility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5340ac4-f826-4fd2-bdc4-bba2021ede33) - [Video: Purposeful practice makes perfect. Here, I'm coaching an athlete through a squat, ensuring her form is perfect to maximize results and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a30d083c-6d52-4cb8-9c88-8b459d921616) - [Video: Modern-day cricket demands peak physical fitness. This video shows athletes performing various strength exercises, from weighted step-ups to Bulgarian split squats, which are essential to compete at a high level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d35c592-2151-407f-909f-39c0f51504db) - [Video: A session focused on speed, power, and strength. It includes a mix of on-field sprints and gym-based exercises like Nordic hamstring curls to build a complete athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3343996-4647-407a-9fe3-d9b12bbbea1f) - [Video: This is the transition phase from off-season to pre-season. We shift our focus to more sport-specific power and strength exercises, like medicine ball throws and sled pushes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc162c0e-23b3-467e-8751-4db5b40b749f) - [Video: From day 1 to day 501, consistency is what creates transformation. This video shows the incredible progress of an athlete, from learning basic movements to performing heavy deadlifts with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5438fca8-726c-4bb2-ab32-35b56cb7e625) - ![Consistency is what transforms average into excellence. A shot of me during a bicep curl, focusing on building and maintaining my own strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6d57bc1-0b99-40f4-afa0-42c3ab3e55da) - ![Taking my own advice to live a healthier lifestyle. Here I am doing medicine ball slams, a great exercise for developing full-body power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b94c4d95-8aad-44aa-96d6-521f7b060f69) ### [On-Field Performance: Speed & Agility](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/on-field-performance-speed-agility) - [Video: Consistency creates champions. Here, I'm working with an athlete on her agility and reaction time using cone drills, a fundamental part of cricket fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abc11879-3273-4835-bb91-8fe60a0f0090) - ![A side-by-side comparison showing the "before and after" of an athlete's running form. You can clearly see the improved knee drive and posture, which translates to greater speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ef099ef-2867-45aa-a23a-bb3431daeaf6) - [Video: More footage of the one-week running transformation. We used a combination of drills, including weighted vest sprints, to improve her power and form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/823a3909-99ea-40b3-a80b-b243dc9ec1a9) - ![Chasing speed and building strength. A shot of me during a barefoot sprint, focusing on natural running mechanics and foot strength at the Madhya Pradesh Cricket Association stadium.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b634181-8413-4bd9-8821-ae75f5d8afd4) - [Video: Results happen over time, not overnight. This video shows a group of young athletes working on their acceleration and agility through various on-field drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f9d0a89-c7b6-4173-bf61-82105496ff22) - ![The sport never stops, and neither does the training. Warming up with some football juggling to improve coordination and footwork before a cricket session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ca78593-2263-4b93-ac61-86e2f616e522) - ![A close-up of me juggling a football on the field. This is a great way to stay sharp, improve balance, and keep the warm-up engaging and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af552b6f-1977-42d9-81e3-34e716b73a45) - ![A wide shot of me on the field at a large stadium, juggling a football. Even during warm-ups, the focus is on skill and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f2d4fef-b947-4aa2-8644-98dc4b1be421) - ![Another angle of me practicing football skills on the cricket ground. This kind of cross-training is great for developing overall athleticism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e196a115-64ee-4d54-8cf7-24adc45efd29) - ![Setting up for a drill on the field. The stadium background highlights the professional environment we train in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27258b03-202d-4b29-b742-8c16d6ec04fa) - [Video: A fun but effective warm-up playing football. This helps build team camaraderie while also working on agility and cardiovascular fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4e52030-3b6c-4dfe-9143-38c9c03457a2) - [Video: Warm-up scenes before the showdown. This clip shows the team going through dynamic stretches and light running drills to prepare their bodies for the match.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc1da349-4a54-463e-aecc-879887934ada) - [Video: Acceleration drills are crucial for improving max velocity. This session includes wall drills and A-skips to refine sprinting form and increase stride length.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bb108a8-3846-4863-9e72-3192bcec7f7b) - [Video: This video compares barefoot sprinting to sprinting with shoes. Barefoot running can improve foot strike and sensory feedback, and I incorporate it to build a more robust athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cae723e-1bd5-44b9-a79e-65884f5dfdca) - ![Another powerful shot of a barefoot sprint. This type of training strengthens the small muscles in the feet and lower legs, which is crucial for injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44823d09-6982-4695-bcd5-4d820c8e5bca) - ![Mid-stride during a barefoot sprint. The focus is on generating maximum force with each step to improve speed and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a8bc56a-45cd-453a-bee4-544cdfe478c0) - [Video: Preparing the team for the upcoming one-day season. This clip shows the players doing sprint drills at the Arun Jaitley Stadium.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e57aae0a-ef90-430d-a10f-5d1d09d50721) - [Video: Close-up of the team during sprint training. The intensity and focus are high as we prepare for the demands of the domestic season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee311ba6-2145-4b3f-a1ca-b60e79d83562) - [Video: Coaching the team through agility drills. I'm instructing them to stay low and be precise with their movements around the cones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dd612d9-2dd1-4407-8432-b90c9bb72319) - [Video: Pushing the team during a tough conditioning session. Even when they're tired, I encourage them to maintain their form and effort. Quit mat karna.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b7f3e90-475c-4a4f-85f6-c13cb0e8d415) - ![An athlete demonstrating perfect acceleration form during a drill. This powerful posture is what we work to develop in every player.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4456b24-b80b-48a5-85c6-3bb21fbcc3f9) - [Video: We build together. This video shows a group of athletes working on their agility and coordination with various drills, pushing each other to get better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb944fb9-cb95-4daf-a6d3-38dc4c8c0215) - [Video: Trust the process. A clip of young female cricketers working on their speed and agility in an outdoor setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c00099c0-2aa8-4cba-bda4-b6191f5010c5) - ![Instructing a young athlete on the finer points of an agility drill. Coaching is about clear communication and attention to detail.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b6a3764-8a29-4c6d-84f7-113a8f230e86) - ![Demonstrating a high-knee drill to emphasize proper running mechanics. I believe in showing, not just telling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f38396-9074-4ba3-87c0-cfefb61d155d) - ![Setting up a hurdle drill on a grassy slope. Using varied terrain adds a different challenge and helps build more resilient athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/965db81c-4b10-4cfe-9bc2-176e720e41ed) - ![Observing my athletes as they perform their drills. It's important for me to monitor their form and provide immediate feedback.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/231b320c-8dff-4dc8-98e8-d2f1e8e21688) - ![A young athlete setting up equipment for a drill. I encourage my players to take ownership of their training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/207205e9-3af3-4185-9b81-66fee6d45422) ### [Durability & Recovery: The Foundation of a Long Career](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/durability-recovery-the-foundation-of-a-long-career) - [Video: Many athletes think they have tight hips, but often the issue is weak hip flexors. This video demonstrates a simple test and exercise to assess and strengthen the hip flexors, which is crucial for preventing lower back and hamstring issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a565dd7e-3487-4759-b26e-765db4040daa) - [Video: Mobility is the foundation of athletic performance. Here, athletes are going through a series of mobility exercises, like the 90/90 stretch and bird-dog, to improve movement efficiency and reduce injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/012c28a7-1273-4dbd-8700-9747d261cd61) - [Video: Cricket involves a lot of forward-dominant movements, so training the posterior chain is vital. This session focuses on strengthening the rhomboids and lower traps to improve posture, shoulder health, and throwing power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8ef02ae-68cd-4eba-8dfb-1b04289b4e7a) - ![This exercise, a Swiss ball hamstring curl, is excellent for preventing in-season injuries. It strengthens the hamstrings through both eccentric and concentric contractions, which is key for durability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0534e64-025d-4a5f-9c2c-6f53e8b89ca9) - [Video: This is what the grind looks like behind the scenes. A mix of cardio on the treadmill and core stability work with a Swiss ball, all part of a comprehensive program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11824cf7-266d-45f8-ac85-e97f7240fad4) - [Video: Let's train the slings. The body's fascial slings are crucial for transferring power. Here, we're using cable chops and BOSU ball exercises to improve rotational strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa017bc5-2edb-4d95-90cc-98a3e46e28a4) - ![Working one-on-one with an athlete on a corrective exercise. We're using a resistance band to activate her glutes and improve her movement patterns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a2e680e-e789-41e9-9976-624429dbff02) - ![Teaching a group of young athletes about mobility. Here, I'm demonstrating a hip mobility drill to help them understand the importance of a proper warm-up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9a70065-35a1-4780-bc16-859c66875d5e) - [Video: The only way to do great work is to love what you do. This clip shows me working with an athlete on a Swiss ball hamstring curl, a key exercise for injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99fb4dd1-a54f-47aa-b24f-781aa81f2c2a) - ![This is a Nordic hamstring curl, one of the best exercises for eccentrically strengthening the hamstrings. This is a must-do for preventing hamstring strains in fast bowlers and batsmen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e1b5574-05f8-4357-bec4-5cd22ae45229) - [Video: Sports vision training is a critical, often overlooked, part of performance. These drills help improve hand-eye coordination, reaction speed, and peripheral awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38ed4576-1438-4320-b0ca-1959fa258c45) - [Video: Motion is lotion. A Sunday mobility session with the team, focusing on gentle movements to help the body recover and prepare for the week ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cfa6c1a-d6f3-439a-a69a-71fb8bd90760) - [Video: Active recovery is essential for athletes. This session involves low-intensity exercises and stretching to improve blood flow, reduce muscle stiffness, and speed up the recovery process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d123739-af4a-4a53-83cd-cac6e020e952) ### [The Champions' Journey: East Delhi Riders (DPL)](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/the-champions-journey-east-delhi-riders-dpl) - ![The moment all the hard work pays off. Kissing the Delhi Premier League trophy after a hard-fought season. This is for the entire team and support staff.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45f75f06-4648-4736-b0af-8f2e5dcb3a66) - ![Holding the DPL championship trophy at the Arun Jaitley Stadium. A proud moment that represents countless hours of dedication from everyone involved.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92edce15-106b-4674-a27e-49bf6b2b2f3b) - ![The bond with your players is everything. Sharing a hug with a player after a successful season. We are a family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f53d3fa-9eb6-4635-a17e-41a50dde27d8) - ![A look at the team during a practice session. My goal is to keep them fresh and ready, managing their workload so they can perform at their best, game after game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71f8bd46-4650-40bc-bdc2-e690061f523f) - ![Preparing the equipment for a training session. As a coach, every detail matters in creating a professional and effective training environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7407ae5-9a1b-4e89-b307-32613fc6cdd8) - ![Leading the team through a dynamic warm-up under the stadium lights. This is where we set the tone for the match ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/531a43f7-c78f-4351-98e5-d2aad97efc8b) - ![The team working with resistance bands during a warm-up. This helps activate the key muscles needed for explosive cricketing actions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4324270d-c1d3-4186-81b0-53698a421cd9) - ![The team photo after topping the table and making it to the qualifier. Immensely proud of the journey this season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58e822b0-91aa-4f1b-98c3-e49a6c910bb9) - ![The full squad photo at the Arun Jaitley Stadium. A team that trains together and fights together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44ef7bc2-20f9-40f1-9066-0cdb7398a028) - ![On the field, discussing strategy and readiness with a fellow staff member. Constant communication is key to a successful campaign.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4caa025-9847-4155-8c9b-7414684a0c28) - ![Coaching on the field during a preparatory camp. My job is to guide and motivate, ensuring every player is physically and mentally prepared.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/430da8d0-9b5a-4fd6-b692-b75017062022) - ![Assisting a player with a resistance band stretch. Individual attention is crucial, even in a team setting, to address specific needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/013e387d-5b66-4ce1-bce6-7fdab6c461a0) - [Video: When the team wins, the whole family wins. Celebrating a victory with the players on the field. These are the moments we live for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99271458-08d2-472a-89c2-e469588f80c1) - [Video: Show day. The players arriving at the stadium, focused and ready for the Delhi Premier League match.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6694dd5-5c19-4c17-9877-a30828b15fc7) - [Video: Every jersey holds a story, every kit a promise. The excitement of unboxing the new team kits at the start of the season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79410dad-06de-46d0-8b01-e88f97fa0046) - ![The East Delhi Riders cap. Proud to continue my journey with this franchise for Season 2 of the DPL.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e16b17d-b5ef-4c12-a562-2b181fbaa9ca) - ![Geared up and ready to go. A selfie in the team hotel, wearing the East Delhi Riders kit with pride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cca04871-9097-485f-a485-adc7c58677e3) - ![My official S&C Coach ID for the Delhi Premier League, placed next to the team logo. It's an honor to be part of this setup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cae08caf-5c0e-4b7d-b6c8-3a22f5f1eb05) - ![A close-up of my DPL accreditation. Ready to help the team build on last season's success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afd676fd-1706-496c-a5ee-a5475336508a) - ![My personalized S&C Coach backpack for the East Delhi Riders. It's the small details that create a professional team environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f61922ab-6261-4114-b7f2-80e6b428d7fc) - ![A candid shot of me on the field, focused and observing the session. My priority is always the players' performance and well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7978bd1f-f550-46c7-b33c-790ab94c2dee) - ![Believe in your dreams, they believe in you. Ready for the season ahead with the East Delhi Riders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5a183e3-502d-4793-ac09-73d1fa0fe600) - ![With one of the players after our championship win. Building strong relationships is a key part of my coaching philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2a749a4-6a95-4b2c-a076-639db05ddff0) - ![Setting up my equipment bag on the field. Being prepared is the first step to a successful training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e66a89f-1ac7-41ec-9ecc-478eec75afd7) - ![A post-session photo with some of the players. The grind is tough, but we do it together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4fb6be9-92d9-42e2-ac78-a3d433800aa7) - ![With one of our star players and the DPL trophy. His hard work and dedication were instrumental to our success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06363859-8d51-442f-a4ff-0f1955b4fd60) - ![In the gym with one of the players. Even during the tournament, strength work is crucial for maintenance and injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ca1287c-dc9d-453d-9231-5d51d928ba5f) - ![A conversation on the field. Discussing performance and strategy is an ongoing process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/055c31f3-8b63-4824-9803-49457a5aae08) - ![A photo with some of the team members. The camaraderie we build off the field translates to better performance on it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb481524-bc55-47ad-99b7-7615b7f753b2) - ![Watching the game from the dugout. As a coach, you're living every ball with your players.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/766b2384-a925-4e34-b715-c84f5c696088) - ![A picture with a player on the field. Celebrating the journey and the hard work we've put in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6153db78-5e49-4623-9ca8-8949aebe97e8) - ![Two members of the coaching staff holding the championship trophy. A team effort in every sense of the word.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91f2e05b-b7f4-447b-ba08-3637b796f11a) - ![Honored to have my work with the DPL champions featured in the media. It's a testament to the team's incredible performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b58dc48-b3b6-47ef-a662-8076a16a3819) - ![Another newspaper clipping about my role in the team's fitness. My focus was on enhancing their body conditioning and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d80f3d1b-7125-4388-a630-6f35e2a1e46e) - ![Our championship-winning team being honored by MP Shri. Harsh Malhotra. It's a great feeling when the team's hard work is recognized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc1f3000-1c4a-4ebc-b720-57bdc3f6dd52) - ![Receiving a token of appreciation from Shri. Harsh Malhotra. Grateful for the support and encouragement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7096c217-cf5e-4976-8f9e-13996714982f) - ![The team photo with officials during the felicitation ceremony. A proud moment for the entire East Delhi Riders family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d093ad09-a58e-4a8f-8762-549dc5fccf0d) - ![The official team photo on the presentation stage at the Arun Jaitley Stadium. We are the champions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a63150fb-8db0-46a4-8635-8b6e7cbc2925) - ![A candid moment with the players in the gym. These are the unseen hours that lead to victory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/675bc030-2023-4dbd-b8f1-0cd8885839e3) - ![The team celebrating on the champions' podium. An unforgettable night.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/132d2eb3-eee9-4a24-8d7e-f19de285e9db) - ![The joy of winning. The team celebrating on the field after a thrilling final.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ec1cea8-0f0d-41db-8c5c-3b6899444b56) - ![Another shot of the team on the champions' podium, soaking in the victory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb7564cd-8e3c-4ae4-8b68-6af34832bb53) - ![The full squad photo at night, after being crowned champions of the Delhi Premier League.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd138271-318a-4b76-82d3-5dfd94ed9430) - ![A slightly different angle of the final team photo. A memory to cherish forever.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0866ad88-6f05-4c92-8b15-1c2b15530bff) - ![The moment of celebration with fireworks and confetti. This is what victory looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dfe0b1d-ab3a-40df-a20b-a0210ccc4928) - ![Celebrating the win with the team and our championship medals. The hard work paid off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3631ac48-244d-4d53-b7b2-7e13d7b7d37f) - [Video: A montage of our journey to becoming champions, from the training ground to the final celebration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f2568ed-5b7f-499a-ab5b-ed70ccd00693) - [Video: Discipline in the gym plus fun in the pool equals champions. A look at our balanced approach to training and recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12e89aa1-ff98-4d73-b28a-d5defd7c0625) - [Video: God's plan. A video showing the beginning of my journey with the East Delhi Riders, from getting the kit to the official ID.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4642aa2b-5ffb-48fe-ab71-5209a7fd9bc1) - ![On the field with the team during a practice match. Observing and analyzing every aspect of the game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50b252c7-85b2-482a-b11f-c5a9344d9d12) - ![Action from a practice match. This is where we test our skills and strategies before the real competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bce315c-b0a1-451f-9686-85bcfc142a08) - ![A batsman in full flow during a practice game. Our training is designed to produce powerful and effective players.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dddc9b3f-e622-4f22-89a2-5d73d8969f3f) - ![A casual chat with the boys during a break. Building a positive and open team culture is important to me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d0f201a-cee8-4e3e-9248-ce47363da6dd) - ![A wicketkeeper getting ready for action. My training ensures every player, regardless of their role, is in peak physical condition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/089094c1-3287-43ad-8985-12af0c0cec16) - ![A mirror selfie in the team jersey. Honored to be the S&C coach for the East Delhi Riders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d8033ff-1e83-4138-95b7-8670c9bf2768) - ![My official team ID for the Delhi Premier League. A symbol of my commitment to the team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57ded080-eeb9-473a-87fc-f0125b996d3f) - ![A selfie in the team's training gear. Ready to help the team dominate on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cc2f850-388e-41df-935f-2bfc8634653f) - ![Some chit-chat with the boys. Building rapport and trust is a huge part of being a successful coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eda1dec1-c430-4ecb-b6fc-749e32b7d2f3) ### [Developing Future Stars: DDCA & Women's Cricket](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/developing-future-stars-ddca-women-s-cricket) - ![Honored to continue as the S&C Coach for the DDCA U-19 Women's Team. My commitment is to elevate performance and prepare our athletes to dominate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3938eff0-78b2-4731-a434-37d1ec676ab2) - ![My official ID as the S&C Coach for the DDCA U-19 Women's Team for the 2025-2026 domestic season. Ready for the challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbaa6d9d-3317-4df4-b703-9a802a0b6b1e) - ![The Delhi U-19 Women's support staff. We work together to provide the best possible environment for our players to succeed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/476b0de0-0538-4e34-a8a8-22b5dffc8fde) - ![The full Delhi U-19 Women's team and staff. After five matches and five wins, we're heading to the quarterfinals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4056fde8-5514-4a0e-bb35-727faa9c056a) - ![A selfie with some of the talented players from the U-19 Women's T20 tour. Their energy and enthusiasm are infectious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50ad6f71-fa5c-4c44-89c6-e34d915354db) - ![The official DDCA kit bag, ready for travel. The journey of a season involves a lot of time on the road.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/246f982d-94d4-4f30-b2f8-cec1d9e50212) - ![Holding my DDCA coach ID. It's a privilege to work with the next generation of women cricketers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7121b7a-b120-48b7-8c36-991b99331409) - ![The official DDCA cap. Proud to represent Delhi cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfcdfac7-f8ab-465f-bdfe-771fc2402bcd) - ![Another selfie in the DDCA team jersey. Ready to get to work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1da5294-28c1-4cb8-b432-0dc174b398d6) - [Video: A glimpse of the 2024-25 season with the Delhi women's team, from on-field stretches to celebrating moments together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaf79e2d-ce81-4a3a-ba65-4fe9f66ef9d4) - ![The points table tells the story. Five matches, five wins, and top of the group. A dominant performance by the team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23b0adf1-9e48-4e20-b054-dc0c834c397f) - ![A victory selfie with the U-19 girls. Celebrating our unbeaten run in the group stages.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21ed7cc2-7782-47db-9dbc-699206b53547) - ![Media recognition for the team's outstanding performance, topping the group with a superior run rate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6747313e-3d49-4586-abb3-b8badb09e7fa) - ![Another selfie with the coaching staff and players. We are a team, on and off the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ded49cbf-7656-4e71-b10b-e42d5a89b2e2) - ![Grateful to start the new year with my dream work. My ID as the Physical Trainer for the DDCA Women's U-19 team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/186078d9-5955-496f-9924-5416a92a5d7e) - ![Conducting a workshop for the U-19 team. Education on topics like injury prevention and mobility is a key part of my role.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10e8e153-c5b6-4a61-b5fb-9c4d02b2d291) - ![A group selfie with the U-19 team on the field. These are the future stars of Indian cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7897e2a3-0133-46bb-b9b0-7a01d665cd75) - ![In the gym with the U-19 girls. Building a foundation of strength is crucial for their development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d57b9ba7-d993-46a4-9a77-54bbc4988abb) - ![A fun team photo on the ground. It's important to enjoy the journey and build a strong team spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ee704f2-34ce-4ab0-821b-44934310b1ea) - ![Another gym session with the team. They are always eager to learn and get stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f23c1b3-90c8-4e51-9e43-3806b7d76bce) - ![A selfie with some of the players during the U-19 tour. Their hard work and dedication are inspiring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90e589db-925d-4a20-b935-9408b7bac78f) - ![A group photo with the U-19 team. Proud to be their coach and guide them on their journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43ec4da1-d486-48b9-ac1a-8dcf3c8780ab) - ![The full team in the gym. We work hard, but we also have fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e2fcd27-f714-4e05-9cfb-25c71a09a108) - ![With one of the young, powerful players from the U-19 team. Her potential is limitless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c86630a-1493-490c-adad-0ab916ee938d) - ![A team dinner with the support staff. Building a strong bond off the field is just as important as the work we do on it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4d10b44-1acf-4a81-a221-7618c65c5d23) - [Video: Fitness is a critical component for cricketers, especially in-season. This video shows my equipment and a moment with a player from the U-19 tour.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38aac9df-80b7-4bf0-b0ce-cee5b68700a4) - ![A selfie at the airport, ready to travel with the DDCA U-19 Women's Team. The journey begins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7ea3c14-a0bb-4663-b942-55c476b518dc) - ![A newspaper article announcing my appointment as the Delhi Women's Team trainer. A proud moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71a42a68-9fac-426e-9ca7-54a987b6e70d) - ![My official ID and DDCA bag for the 2024-25 domestic season. Thrilled to be part of this team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a446de1-c0ab-476b-ac7c-256d2f95962e) - ![My training equipment laid out on the field, ready for a session with the U-19 team. Preparation is everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab7749e1-65a2-4e66-98b1-af9010dfc6e9) - ![Holding the runners-up trophy for the BCCI Domestic U-15 Women's season. A fantastic achievement by these young girls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/818270e9-8b4a-4aa1-b3f1-ec08742fa6f7) - ![Another shot with the U-15 runners-up trophy. Proud of the team's performance and their fighting spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f012e3e-1395-4dff-b87c-88e2db183298) ### [Athlete Spotlights: From Grind to Glory](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/athlete-spotlights-from-grind-to-glory) - [Video: This was one year before the World Cup with Pratika Rawal. Champions are built in these unseen hours of discipline and consistency. I am proud of how far she has come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a94520d-ead8-408c-8b91-b5aff863bcb3) - ![Congratulations to this champion on making her debut for the Indian cricket team. This is a reflection of her relentless hard work and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05168ceb-6b98-4d59-89c1-60b178211ae4) - ![A proud moment with two of my athletes, Shweta Sehrawat and Pragya Rawat, after their selection for the Senior Women's Challenger Trophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b30a612-f2b9-4835-b134-21d59baf0224) - [Video: Every rep has a purpose. A training session where the standard is high performance, every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/075fafb7-0d5d-4fb1-98fc-753961357c7c) - ![The official squad list showing S. Sehrawat selected as Vice-Captain. A testament to her leadership and skill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/883bc4e5-4fc2-435c-8c4e-b942132ea59e) - ![The squad list for Team A, with Pragya Rawat selected. Seeing my athletes reach this level is the greatest reward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fef31be-d863-4d7b-a201-5620448d7cd0) - [Video: The moment of her debut for the Indian cricket team. A milestone achieved through years of hard work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d9a6a26-0e94-41f3-a4b8-000cba5fd138) - ![A close-up shot of the athlete in her India jersey. This is just the beginning of an extraordinary journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4de27d8d-ea57-4015-8934-36d57d969341) ### [The Science Behind the Performance](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/the-science-behind-the-performance) - ![Presenting my data-driven approach to training. Here, I'm discussing Menstrual Cycle Aligned Training, a scientific method to optimize performance for female athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/610f9f9b-15b9-4904-af86-fa60e017d456) - ![Learning never stops. Attending a group discussion and orientation for BCCI domestic SSM professionals to stay updated with the latest in sports science.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5c3ea92-ee16-476c-b645-0a23f48a17fd) - ![Continuous learning for better coaching and safer athletes. My certificate of attendance for a workshop on "Mobility for Injury Prevention."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a965adaf-c064-44d5-bf64-bdbbf0f39f16) - ![Investing in myself to better serve my athletes. My certificate for completing a workshop on Load Monitoring and Performance Analysis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e75b02d6-3635-4c69-8881-bb3108c5aa4f) - ![One step up. My certification as a Posture & Functional Corrective Exercise Specialist. This knowledge helps me build more resilient and efficient athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aa92c70-2476-461a-b781-ffd3ec7808b2) - ![With a fellow professional at a BCCI event. Networking and sharing knowledge with peers is essential for growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0dc3e71-0c51-41c8-879a-d3768a1508d9) - ![The BCCI Centre of Excellence. This is where the highest standards of cricket training in the country are set.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90f2199d-11ad-401a-9b79-cbf5d5d756eb) - ![A training session in progress at the BCCI's Centre of Excellence. The facilities and environment are world-class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ff78922-10ca-47df-89d9-8042a35d7c33) - ![The impressive infrastructure at the National Cricket Academy. A place dedicated to nurturing India's cricketing talent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e77923f-09cc-4e68-9b9a-947e4580581e) - ![The state-of-the-art gym at the BCCI's Centre of Excellence. This is where athletes are forged.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d9d1138-3fd1-499d-a1f5-dcd29eeac404) - ![The entrance to the Centre of Excellence. A symbol of high performance and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f07b189-ef29-4a4d-b244-f3d409177931) - ![A view of the pristine grounds at the National Cricket Academy. A perfect setting for high-quality training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad71d40-6da6-4652-9ff8-249817451a0f) - ![With fellow S&C coaches at the National Cricket Academy. It's great to connect with and learn from other experts in the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0108df86-3839-4991-b9e3-90d29ba11170) - ![At the National Cricket Academy for the BCCI-ASCA assessments. Chasing my dreams and always aiming higher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38ca0067-d5ba-467d-881f-6036d54b92a2) - ![With a senior coach at the National Cricket Academy. Learning from the best is a privilege.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/057c1c6e-2256-4f7b-9e90-63ee3f3ff791) - ![Another valuable connection made at the NCA. The journey of a coach is one of continuous learning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca24e4bc-cb11-4b13-adbd-ae260a45c1fe) - ![A dream is your creative vision for your life in the future. Standing outside the National Cricket Academy, a place I've always aspired to be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5132c5b-725e-440c-aa83-c1ddec6e8c7d) ### [Practice What You Preach](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/practice-what-you-preach) - ![It's always you vs you. A transformation picture showing my own fitness journey. Slow progress is still progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c50fe9a7-9afe-448b-8506-1c31c4f853ed) - [Video: Consistency is key. Whether the results are good or bad, you have to keep working. A look into my own training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eb00ca9-7b46-4f41-971a-bebcd27989bc) - [Video: A throwback to my powerlifting days, becoming a national champion. The principles of strength and dedication have stayed with me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/376e4dc3-f8a9-4c98-aae8-524eadf6ff71) - ![Proud of how far I've come, excited for what's next. A candid shot of me on the field, reflecting on the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f567b462-b208-4f11-8d84-256deb2bb681) - ![Another shot from the field. Every day is a new opportunity to grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98ecfa2b-9d22-4020-8917-348685071f7c) - ![A smile on my face because I love what I do. Passion is the fuel for success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8626ce1-4af7-4f4d-9680-06b3ef267884) - ![Walking on the field, ready for another day of coaching. The grind never stops.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bc6eed2-33e4-4afd-a4e5-292b803357cd) - ![A confident look. I bring the same focus to my own life that I expect from my athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ae30241-863e-4399-9ee6-5026772e8e4a) - ![Another candid moment on the field. The journey is long, but I'm ready for the next chapter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f480cc74-23bf-4824-8e54-5acd50798bcf) - [Video: You become what you believe. A short clip of me training, followed by my team ID. It's all connected.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4a3df8a-08d7-4329-8b8d-19b381457fba) - ![Focused. A shot of me performing a lunge, a fundamental exercise for lower body strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a63237b-6ec5-422e-bb68-86ceea33f0f0) - ![Make your passion your priority. On the field with my equipment, ready to do what I love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0117581-c326-4815-a854-340547536285) - ![A selfie on the field. Enjoying the sun and the opportunity to coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83adc9ff-a4fd-426d-b46e-c36351bd12f2) - ![Adjusting my sunglasses, but my focus is always clear. Dedicated to my craft.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91f63ac4-aeda-4fe3-89b7-f2caed898a2a) - ![A moment of thought on the field. Always analyzing, always planning how to make my athletes better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68a09fc2-6ea1-4c61-87dc-a16b2c129b7d) - ![Holding a football, with my foam rollers and yoga mat nearby. A holistic approach to fitness is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f7f4cae-96f9-4aeb-bbc2-56b69ebeb4f9) - ![Even on the field, the work doesn't stop. Analyzing data and planning sessions on my laptop.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/524ec5e4-8b0b-4468-bdcf-97c698da546c) - ![Every day is another chance to get stronger. A shot of me with a sledgehammer and tire, a classic tool for building raw power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53abf810-4930-49d1-86d1-26184584e555) ### [Group Training Dynamics](https://mytribe.in/prravesh_theperformancelab/strength-and-conditioning-for-cricket/group-training-dynamics) - [Video: Where fitness meets performance. A group session in the gym, combining agility ladder drills with individual strength coaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4f20c71-6baa-472c-9e8a-c1b86fbf3931) - [Video: Become a pro. A montage of a group training session, showing the variety of drills we do to build well-rounded athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b270a88-cada-4808-86fe-c99b2b495256) - [Video: Getting ready to take it to the next level. This clip shows athletes working hard in a group setting, from treadmill running to plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20168ed2-7c41-401b-ba0e-f8a638e90a20) - [Video: The difference between ordinary and extraordinary is that little extra. A high-energy group session focusing on agility and reaction time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b5021a4-0611-479f-bcaa-21d256b61f99) - [Video: Prep time. A group session where we work on everything from reaction drills with balls to balance and stability exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d759974d-fd88-4f0a-bc8b-a887932727ac) ## Meet your expert [Prravesh Rohilla](https://mytribe.in/prravesh_theperformancelab) ### 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. ## Book To book Prravesh Rohilla, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20and%20Conditioning%20for%20Cricket%20by%20Prravesh%20Rohilla.)