Inside Sanju Samson’s intense 2-month fitness routine

In the past two months, Indian cricketer Sanju Samson has undergone an intense fitness regimen, as he shared on Instagram. Senior consultant orthopaedic specialist Dr Gazanfar Patel explained that cricket demands strength, speed, coordination, and the ability to control body movements during quick changes in position. The cricketer's routine features a running drill for cardiovascular fitness, jumping jacks for coordination and agility, and lateral pull exercises to strengthen the upper back and shoulders.

Barbell shoulder raises/pulls develop shoulder and upper-body strength, while a weighted step-up onto a chair targets the lower body, specifically the hips, knees, and ankles. Quadriceps and glutes exercises build lower-limb strength, and a seated balancing drill focuses on core stability. Dr Patel emphasized that balance and stability are crucial for cricketers, as the sport involves acceleration, sudden stops, jumping, landing, twisting, and changes in direction.

Stronger core and lower-limb stability help protect joints and reduce the risk of common sports injuries like knee, ankle, hamstring, and lower back issues.

While the general public can attempt these workouts, Dr Patel cautioned against replicating the exact weights or intensity used by professional athletes. Instead, he stressed the importance of scaling exercises based on age, fitness level, technique, and any previous injuries. For most individuals, maintaining proper form and gradually increasing intensity is more important than lifting heavier weights.