Rishabh Pant is a well-known aggressive hitter in cricket and his ability to change the dynamic of a game over the course of a few overs makes him one of India's most exciting players. After a serious car crash, many people speculated whether Pant would play cricket again.
His road back to cricket is a combination of a lot of work, and an intense fitness routine that started long before he stepped foot back on the field. Part of his road back involved a wide variety of workouts and much of it could be done for example in your backyard.
The Long Road back
In late 2022, Rishabh Pant was involved in a crash that resulted in multiple injuries[1]. The injuries were serious and he was going to have to go through a long and arduous recovery process (at one point the doctors were estimating it might take him two years to make a recovery and return to professional cricket!). The pain in the early days after the accident was extreme!
He undertook a challenging fourteen month rehabilitation program at the National Cricket Academy (NCA) in Bengaluru. The staff recognised his mental strength and determination, and admired his positive attitude throughout the challenging rehabilitation process. With the constant support of trainers and physios, Pant had a diverse program to recover.
Training before playing in the nets
Pant's training program was not simply batting or keeping wicket. Although re-focusing on batting was crucial, Pant had to focus on re-establishing strength and fitness to elite levels. His team's program involved long days, including spending up to two and a half hours with the bat, not to mention 45-minute sessions for wicketkeeping practice, taking time away from specialists values that enhances his techniques behind the stumps.
Pant shared numerous videos during the rehabilitation process for his fans. One clip showed him on an exercise bike training hard on leg strength. This type of training was dramatic in allowing his body's readiness to back up and encounter the demands of professional cricket.
A Significant Dietary Change to Return to the Top
While his physical body changed to face an elite sport, Pant also made enormous changes to his diet. Pant followed a strict calorie-deficit diet, consuming fewer calories than his energy needs. This helped him lose 16 kilograms in about four months.
His diet was under strict control. He had to let go of some beloved food items, but nutritionists at the NCA helped him manage healthy alternatives. For example, he was allowed food cooked with 5 milliliters of extra virgin olive oil a day. They even found a way to prepare his favorite chilly chicken with this restriction. Nutrition was just as important as physical training.
Backyard Drills for Strength and Agility
While the bulk of his recovery was at the NCA work continued back home and in Delhi. Handy backyard workouts were great for maintaining his fitness. The workouts were simple, not as complex as weight training, but focused movements to build practical strength.
Here is a list of what was probably his at-home workouts:
Bodyweight Strength: Push-ups, squats and lunges to build muscle with no need for a gym.
Agility Ladders: Work through a few simple drills using an agility ladder to work on footwork and quickness, very important assets for a wicketkeeper.
Flexibly Work: Stretching and yoga to keep his muscles loose and to hopefully prevent further injuries.
The dedication highlighted with these types of actions is what separates the elite from the rest! Followers of sports platforms such as Kheloexch often follow the fitness journey of their players. All of these followers understand that players have to go through rigorous off-the-field preparation while being equally as important as their on-field work.
Pant's commitment to seriousness represented what level he dedicated to his journey to return to the game. Fans agreed that sites such as Kheloexch360 allowed them to watch his recovery closely and cheer him on all the way through.
The Importance of Rest
Hard training should always be balanced appropriately with good recovery (rest). Pant had a strict sleep schedule which would allow his body to rest appropriately. Pant would sleep for eight to nine hours every evening.
To ensure that his sleep was not disturbed, he would turn off in terms of his phone, TV, and any other electrics that he might have by 11 PM and preserved his sleep habit life - which was important.
It goes without saying his sleep habit played a large role in Anton's successful recovery; sleep rehabilitation is important!
Rishabh Pant's return to cricket is a fantastic story of a determined comeback. His return went beyond skill, meaning building a new body through training, diet, and recovery. Pant's summer workouts, at the NCA and his backyard, set him up for a powerful return to sport.