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The Effect of 8-Week long CrossFit and Traditional Training on Speed, Agility
and Power of semi-Professional Cricket Players

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| Al-Qantara, Volume,9, Issue, 2 (2023) |

|Research Article |

The Effect of 8-week long CrossFit and Traditional Training on Speed,

Agility and Power of Semi-professional Cricket Players
Muhammad Imran Khan
PhD Scholar, Department of Sports Sciences & Physical Education,
Faculty of Allied Health Sciences, The University of Lahore, Pakistan
Email: [email protected]
Dr. Mohibullah Khan Marwat
Professor, Department of Sports Sciences & Physical Education,
Faculty of Allied Health Sciences, The University of Lahore, Pakistan
Email: [email protected]
ABSTRACT
Background: Crossfit and Traditional training may both improve cricket players' performance.
Both Training regims emphasis on functional motions and high-intensity exercises, promotes
cricketers develop speed, power, and agility. Cricket players may improve their physical fitness,
explosiveness, and injury avoidance by integrating both training methods. Objective: To
determine, evaluate and compare the efficiency of CrossFit and traditional training in improving
the domains of Speed, Power and Agility. Methodology: a sample of 80 male cricketers were
inducted and assigned to 3 groups CrossFit (CF, n=20), Traditional (CL, n=20) and control Group
(CG, n=40). The pre-intervention data obtained through Illinois agility test 30 m dash test and
vertical jump test. The CF and CL were allocated for an 8 weeklong CrossFit and traditional
training, while the 3rd group (control Group, CG) were let free. A Post intervention data was
obtained. The data was analyzed with SPSS V 25. Various statistical analysis like Shapiro-Wilk
and Kolmogorov-Smirnov analysis, descriptive statistics, Paired T test, ANOVA and post hoc
Tucky test were incorporated. The value of significance was kept P= < 0.05. Results: both the
groups showed significant changes in terms of Speed, Agility and Power, The CF group showed
more prominent serge with values (Speed, Agility and Power in CF is .86 ± .29 and 4.46 ± .32, 17.59
± .93 and 16.24 ± .82, 19.00 ± 1.77 and 25.65 ± 2.27 respectively. On the other hand, the value in the
CL was 4.77 ± .11 and 4.62 ± .08 (Speed), 17.63 ± .96 and 17.05 ± .71 (Agility) and 20.00 ± 1.68 and
23.01 ± .45 (Power). Conclusion: The study concludes that in the eight weeks Intervention both

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the CrossFit and traditional training have significantly improved the speed, power, and agility,
but the CF had an edge over CL in the domains of Speed, Agility and Power.
Keywords: CrossFit, Traditional Training, Speed, Power, Agility.

INTRODUCTION
CrossFit is a constantly evolving and intensive exercise programme that has surged in recognition
in the last couple of decades. It is a diverse method for improving fitness that incorporates
components of aerobic capacity, weight training, operational moves, and intense interval exercise.
CrossFit training seeks to increase holistic fitness and sports performance by striving to raise
athletes competence. Putting a value on productive exercises is one of the more important
features of CrossFit training. CrossFit training sessions, as opposed to regular gym workouts,
incorporate complex motions that stimulate numerous muscular units at the same time. This
operational technique is intended to boost overall physical coordination, stability, and flexibility
by simulating actual life actions. The existence of complications and obstacles involved in
CrossFit training cannot be overlooked. Because the workouts are so intense, appropriate
technique and execution are critical to avoiding harm. It is critical that there be competent
instructors and trainers able to guide players and guarantee they complete activities safely and
securely. Athletes should additionally develop themselves over time and adjust their workouts
according to their levels of fitness, keeping their strengths and limits in mind. While a traditional
training programme on the other hand, often incorporates an organised strategy for the
improvement of the abilities and skills of programme participants. It frequently adopts a
structured format, with professionals conducting workouts. Such programmes are intended to be
all-encompassing, encompassing an extensive spectrum of subject matter while delivering a firm
base within a certain discipline. A traditional sports training programme is a complete strategy
that entails an organised and controlled practise aimed at physical fitness, skill development, and
contributing to overall wellness. The programme usually starts with a comprehensive assessment
of the athlete's current fitness level and established objectives. It is then followed by an organised
workout regimen that may comprise weight training, aerobic exercises, flexibility training, and
sport-specific drills. Professional trainers are essential in developing and evaluating the

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programme to ensure that it meets the demands of the athletes and offers a gradual difficulty level.
Traditional sports training programmes also emphasise rest and recuperation, combining them
with dietary habits and preventative approaches. Cricket, a sport that has captured millions
across the world, is a game of expertise, tactics, and pure exhilaration. Cricket, with its rich
history and devoted fan base, has produced renowned contests and enduring memories. Each
portion of the sport creates excitement and amazement, from the anticipation of a batter hitting
the ball with accuracy to the thrill of a bowler unleashing a tremendous delivery. In the
fluctuating nature of a cricket encounter, the captains' planning, and the heated competitiveness
amongst players all contribute to an exciting and nail-biting environment. Cricket's fascination
stems not just from its action-packed matches but also from the values it promotes, which
emphasise collaboration, discipline, and compassion. Cricket necessitates a distinct set of talents,
requiring players to be quick, agile, and powerful. The necessity for speed is visible in many
elements of the sport. The batters must respond swiftly to the delivery without the friction of a
second to make a decision for stroke selection. Fielders have to cover the field quickly in order to
track up the ball and accomplish rapid runs out or grab ariel shostrokes. In a comparable manner,
agility is also an important element required in cricket. Players must be quick on their toes, shift
sides quickly, leap, bend, and twist on the field while trying to make stunning catches or preserve
essential runs. The batters must also have dynamic footwork to alter their stance in order to have
a proper position to play strokes and dash for runs.
Likewise, power is also an important characteristic of cricket, especially for pacers and hard-
hitting batters. The bowlers utilise sheer power to create pace for fast bowling; nevertheless,
power batters may easily cross boundaries, changing the results in no time. Furthermore, power
is required on the field, where you have to throw the ball properly and with enough effort in order
to keep batters from swiping more scores. Ultimately, speed, agility, and power are essential
characteristics in cricket, allowing players to thrive in many aspects that influence the results of
the game. This study will help ensure that the training methods used are appropriate for the
players' particular demands while contributing to their holistic growth as cricket players.
Literature Review

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Sports training is essential for boosting athletic efficiency and general physiological
characteristics in sportsmen. Conditioning sports program that are consistent and systematic
result in gains in aerobic capacity, muscular strength, and power. In addition, endurance exercise
increases the oxygen-carrying capacity of the muscles, resulting in enhanced durability and an
extended period of exhaustion (Rajšp, et al., 2020). National health organisations advocate using
strength training within a comprehensive fitness programme that also includes aerobic and
flexibility exercise. subsequently this has endured scientifically demonstrated to lower fat mass,
boost basic metabolic percentage, reduce arterial pressure and the cardiac needs associated with
physical activity, enhance the levels of lipids in the blood, glucose tolerance, and glucose
sensibility, raise connective tissues and muscle surface area, strengthen functioning, and reduce
discomfort in the back. traditional Resistance training causes several gains in physical health and
competitiveness by increasing strength of muscles, power, stamina, and muscle growth. The
secret for successful resistance exercise is adequate programme varied prescribing and
monitoring by a certified practitioner. Appropriate programme layout, i.e. To maximize the
advantages of strength training, appropriate program layout is required, which includes
increasing overload, variety, and specialization (Kraemer, et al., 2002; Aagaard, et al., 2002).
CrossFit is a high-intensity training regimen that has grown in popularity in the past couple of
decades. In high-intensity training programmes, certain dietary methods are frequently suggested
to maximise performance and enhance body composition (Ficarra, et al., 2002).
CrossFit is a recognized conditioning system which includes an assortment of activities and
training sessions that raise the intensity, which may serve as a beneficial type of physical activity.
CrossFit can have encouraging psychological and behavioral impacts, increasing the degree of
confidence. It is based on the biomechanics of the body of a person transformed into effective
actions and workouts, that enable routine duties to be carried out smoothly, frequently differed,
while maintaining high levels of difficulty. CrossFit is about much more than simply lifting
weights at the gym; it is a terrific method to get in shape, develop muscle mass, or reduce weight,
and live a healthy lifestyle (Băițan, G. F. 2021). Athletes' exceptional level of personal physical
fitness represents one of the most important criteria in obtaining sports achievement (Osipov, et
al., 2019). CrossFit is not a specific fitness program, but rather an intentional endeavor to improve

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physical proficiency across each of its 10 distinct categories. CrossFit is a fantastic alternative for
improving speed, agility, and power (Singh, et al., 2019) in athletes competing in cricket due to
its blend of intense workouts, efficient motions, and continually diversified activities.
Cricket is regarded to be among of the toughest physically intensive sports since it demands an
extended period of intense physical activity requiring fast reactions, tremendous strength, speed,
and power. Cricket presents an opportunity to improve strength of muscles, power, and speed
due to the substantial proportion of aerobic to strength or power-based exercises during limited
overs and test matches involving both bowlers and fielders (Petersen CJ, et al., 2011). Both
CrossFit training and traditional training methods lead to improvements in speed, agility, and
power among cricket players. However, the comparative analysis will provide valuable insights
into the relative effectiveness of these two training approaches. The findings of this research will
guide coaches and trainers in selecting the most suitable training methods to enhance the
performance of cricket players.

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Objective of the Study

The sole objective of this research is to determine, evaluate and compare the effects of CrossFit
and traditional training methods on the domains of speed, agility, and power among cricket
players.
METHODOLOGY
The investigation was conducted using the randomised controlled trial methodology.The
individuals participating were randomly assigned to a CrossFit (CF, n = 20) Traditional (CL, n =
20) training group and control group(CG, n = 40). Pre- and post-test measures were taken to
evaluate speed, agility, and power. The sample consisted of 40 male cricket players. Participants
participated in an 8-week CrossFit and traditional (convetional) training programme.
Sports specific test for data collection.
Speed is measured using 30 m Dash test, Agility was assessed through the Illinois agility test while
Power was determined through the vertical jump test.
Data Analysis:
To summarise participant details, descriptive statistics were employed. Similarly, both pre- and
post-intervention measures were compared using statistical T-tests. A one-way ANOVA was
casted to evaluate within-group and between-group differences. Furthermore, to measure the
degree and significance of the training effects, effect sizes and confidence intervals were also
computed.
RESULTS

In this specific section the results of the data are highlighted. Started with normality of data, the
Kolmogorov-Smirnov and Shapiro-Wilk test was incorporated, the finding revealed that the data
was normally distributed. Followed by the descriptive statistics.

Variables CF CL CG
n=20 n=20 n=40 P-value

Age (Years) 21.85 ± 1.98 22.20 ±2.21 21.82 ± 2.21 .806

Height(cm) 173.4 5± 1.84 172.85 ± 2.13 173.87 ± 2.02 .182

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Weight(kg) 65.85 ± 2.56 65.95 ± 2.11 67.90 ± 1.44 <.001

BMI 21.89 ± .71 22.09 ± .72 22.4 7± .68 .008

Table 1 Subjects Baseline Demographics Descriptive table.

Table No. 1 is evident of the baseline statistics of the study population, which elaborate that that

there was a there was non-significant change in value of Age, Height, and BMI whereas a

significant change was observed among the (groups) weight values of the study population.

Table 2: Baseline values of all the physiological variables of the study population.
Variables CF CL CG
(n=20) (n=20) (n=40) P- value
Speed 4.86 ± .29 4.77 ± .11 4.77 ± .16 .275

Agility 17.59 ± .93 17.63 ± .96 18.13 ± .1.35 .142

Power 19.0 ± 1.77 20.0 ± 1.68 19.0 ± 1.75 .091

Table No. 2 stats the Results of the baseline statistics of the study variable reflects that there was
non-statistically significant difference among the study variables.
Table 3: Complete, Pre and post descriptive statistics of CrossFit training group.
Variable Pre Post P-Value

Speed 4.86 ± .29 4.46 ± .32 <.001

Agility 17.59 ± .93 16.24 ± .82 <.001

Power 19.00 ± 1.77 25.65 ± 2.27 <.001

Table No. 3 shows that, Results of the Descriptive statistics indicates that there is a non-
significant in Weight mean scores between Before (M = 66, SD = 2.80) and After (M = 65.85, SD =
2.56), and a significant mean scores difference was observed between Speed, Agility and Power.
Table 4: Complete, Pre and post descriptive statistics of Conventional training group.
Variable Pre Post P-Value

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Speed 4.77 ± .11 4.62 ± .08 <.001

Agility 17.63 ± .96 17.05 ± .71 <.001

Power 20.00 ± 1.68 23.01 ± .45 <.001

Table No. 4 states that there was a significant change in mean scores of all the study variables.

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Table 5: Complete, Pre and post descriptive statistics of Control group.

Variable Pre Post P-Value

Speed 4.77 ± .16 4.79 ± .23 .536

Agility 18.13 ± 1.33 18.01 ± 1.34 <.001
Power 19.00 ± 1.75 19.32 ± 1.95 .008
Table No. 5 shows that there was a non-statistical difference between variables of the
control group.

Table 6 Complete table of ANOVA.

Sum of Mean F-
Source Df F-value
Squares Squares value
Speed Between 1.57 0.78 14.14 0.001
2
Groups
Error 77 4.27 0.05
Total 79 5.84
Agility Between 43.51 21.75 17.89 0.001
2
Groups
Error 77 93.62 1.21
Total 79 137.13
Power Between 570.22 285.11 76.40 0.01
2
Groups
Error 77 287.32 3.73
Total 79 857.55
Table No. 4 indicates that there was a significant change in the p-values (P = <.001)

DISCUSSION

Cricket, a sport that's practised all over the planet, has a distinct variety of prerequisites for its
participants. Cricket's physiological requirements comprise a variety of traits that lead to a
positive outcome on the pitch, such as speed, power, and agility from its players.

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CrossFit has grown in favour as a cricket training technique, pushing established ways to physical
fitness. To increase fitness level and efficiency, CrossFit incorporates components of strength
training, aerobic activity, and operational activities. Another of the primary benefits of CrossFit
is its emphasis on efficient movements that are comparable to the physical need of cricket.
Traditional cricket training techniques, on the other hand, frequently include additional geared
drills and routines. These approaches often concentrate on improving certain cricket abilities
such as batting technique, bowling accuracy, and fielding ability. Finally, the decision amongst
CrossFit and traditional training techniques is influenced by personal preferences, coaching
philosophy, and specific goals. The sole objective of this study was to determine, evaluate and
compare the effect of CrossFit and Traditional training on speed, power, and agility on cricket
players. Male semiprofessional Cricket players were recruited which were a total of 80, comprised
of CF group (n=20) the CL group (n=20) and CG group was (n=40). The result of the study
suggests that the baseline statistics displayed that there was a there was non-significant change
in value of Age, Height, and BMI whereas a significant change was observed among the (groups)
weight values of the study population. It was observed that there was a non-significant change
among Age, Height and BMI and a statistically significant variation among weight values.
The values for age, height, and weight were 21.95 ± 2.14 years, 173.51 ± 2.03 cm, 66.90 ±2.16, in Kgs
respectively, whereas the Results of the baseline statistics of BMI Test for Body Composition
stats that Average Score of the study population were 22.23 ± .73. the baseline values of Speed,
Agility and Power indicates that there is a non-significant variation among groups.

The pre and post descriptive stats from the Paired T-test indicated that there was a significant
statistical change among both the CrossFit and Traditional training group where the values of
Speed, Agility and Power in CF is .86 ± .29 and 4.46 ± .32, 17.59 ± .93 and 16.24 ± .82, 19.00 ± 1.77
and 25.65 ± 2.27 respectively. On the other hand, the value in the CL was 4.77 ± .11 and 4.62 ± .08
(Speed), 17.63 ± .96 and 17.05 ± .71 (Agility) and 20.00 ± 1.68 and 23.01 ± .45 (Power).
Visually, the results indicate that both the study groups (CF and CL) showed significant
statistical change (P = <.001) but if we look at the change occurred in percentages it is evident that
in the CrossFit group the values of Speed, Agility and Power increased by 8.18, 7.63 and 35 %

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respectively. While in the Traditional group 3.14, 3.29 and 15 %. This specifies that the CF group
has a more prominent score as compared to the CL group.
In contrast to finding of this study, A study found that cross training had a good influence on
physical skills power, speed and agility among 18-year-old basketball players. The physical
talents of eighteen-year-old basketball players have improved significantly range from 12.23% to
27.12%, (Elkeky, et al., 2020). In a subsequent research conducted in which Ten CrossFit-trained
people constituted the CrossFit group (CrG) and Nine resistance-trained people comprised the
Traditional group (TG). The following measures were employed: the countermovement jump
(CMJ). The results showed no significant variation among the groups for any of the examined
variables (BİLGİN, et al.,2022). Corresponding to the present investigation, another study also
reveals that no noteworthy improvement in vertical leaps was reported among the standard
resistance and CrossFit training (Hollerbach et al., 2021). In term of speed a study displays Speed
functionality increased by 3.8% and 3.2% in the CrossFit and traditional training groups,
respectively, having an insignificant magnitude of effect d=0.15 (Mauring, et al., (2021).
CONCLUSION

It is concluded that both the CrossFit and Traditional (Conventional) training contributed to the
uplifting the fitness domains of Power, Speed, and Agility. CrossFit Training program was more
prominent in uplifting the values as compared to the Traditional (Conventional) training. It is
suggested that a combo of both the Training program may be incorporated to obtain substantial
results in the term of Speed, Agility and Power.
LIMITATIONS

The study's generalizability may be limited due to the specific population (cricket players) and
the duration of the training intervention.
The study will focus on short-term effects, and long-term impacts may require further
investigation.
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