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Things Every Professional Cricketer Must Know

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THINGS EVERY PROFESSIONAL CRICKETER MUST KNOW THE OFFICIAL BCCI CRICKETER’S HANDBOOK an initiative of COPYRIGHT NOTICE This document is a publication of the GoSports Foundation. This communication has been prepared for informational purposes and for private circulation only. The contents of this document are provided for reference only. Please obtain independent professional advice before relying on the contents of this communication. This communication is not intended to be an advertisement or solicitation. This document contains extracts from and links to third party content and resources. We take no responsibility for such third party content published in this document. All the material is provided on an “as is” basis and we make no representation or warranty, express or implied, in relation to the contents. In no event shall the GoSports Foundation be liable for any damages whatsoever in relation to the contents of this publication. All cricket images used in this publication are owned by or licensed to the BCCI. All other images are sourced under the appropriate Creative Commons licenses. © 2017 GoSports Foundation FOR PRIVATE CIRCULATION ONLY NOT FOR SALE Contact Information The GoSports Foundation Second Floor, “Oorve”, No. 60, Muni Marappa Road, Off Nandidurga Road, Behind Airtel Office, Bangalore - 560046, Karnataka, India Phone Nos: +91 8042048046, 9051781560 Email: [email protected] www.gosports.in 2 3 100 THINGS EVERY PROFESSIONAL CRICKETER MUST KNOW Editorial Board Nandan Kamath (Editor-in-Chief), Sharda Ugra, John Gloster, Ajay Srinivasan, Ryan Fernando, Avantika Sinha, Vaibhav Agashe, Jeremy Snape, Anna Chandy, Dr. Shyam Bhat, Nanaki J. Chadha, Deepthi Bopaiah Content Development Team Shreyas Rao (Project Lead), Shan Kohli, R. Seshank Shekar, Shibumi Raje Designed by Smitten Design Private Limited Moses Jesudasan.C 4 TABLE OF CONTENTS Foreword 1 Introduction to the Official BCCI Cricketer’s Handbook 2 PART I – MAKING YOUR BODY WORK FOR YOU 4 Section 1: 10 things to know about your body 5 Introduction 6 1. What is the human body made of and what roles do each of its components play? 7 2. What phases of growth does the body go through and at what ages? 9 3. How do training and practice help improve performance? 10 4. What are the features of a good training routine? 11 5. What are the roles of warm-up and cool-down routines? 12 6. What are the roles of posture and breathing? 13 7. How should fitness training goals and methods differ during season and off-season? 14 8. What role does sleep play and what is sleep discipline? 15 9. How do smoking, drinking and using recreational drugs affect the body? 18 10. Who are the professionals to approach for advice on training the body? 19 Sample Periodisation Chart 21 Section 2 – 10 things to know about what you consume 23 Introduction 24 11. What are the different types of foods and what roles do they play in our bodies? 25 12. What is meant by a balanced diet? How does it differ for athletes? 27 13. How does nutrition help improve performance? 28 14. How does one keep track of food and liquid intake? 29 15. What are supplements and what role do they play? 32 16. What precautions must one take before consuming supplements? 33 17. What are good hydration practices? 34 18. How can vegetarians meet their nutritional needs? 36 19. What is the appropriate nutrition intake before a workout or a match, after training or a match, during rehab or recovery and off-season? 38 20. Who are the professionals to approach regarding nutritional requirements? 40 Match Day Nutrition 42 Section 3: 10 things to know about recovering from injuries 44 Introduction 45 21. What does the term ‘injury’ mean? What are the different types of injuries? 46 22. How can one take precautions against injuries and what are the signs of an injury? 47 23. What are the various kinds of treatment available to address injuries? 48 24. What are the key components of first aid? 49 25. Why is rest an important component of recovery from an injury? 50 26. When is surgery required? What is the recovery time after a surgery? 51 27. What is rehabilitation and why is it important? 54 28. What are the benefits of undergoing physiotherapy treatment? 55 29. How does one prevent recurrence of an injury? 56 5 30. Who are the professionals to consult for treatment and rehabilitation in case of physical injury or illness? 57 Glossary of Common Injuries 59 PART II – USING THE POWER OF YOUR MIND AND EMOTIONS 62 Section 4: 10 things to know about your mind 63 Introduction 64 31. How is the mind connected to the body? 65 32. What is the role of the mind in training and improving skills? 66 33. How does training the mind improve sports performance? 67 34. How can mental aspects be included in training and pre-match routines? 68 35. What is visualisation? How can it enhance performance? 71 36. What effect does pressure of competition have on the mind? 72 37. How can one improve focus and develop a positive mindset? 73 38. Some cricketers talk about experiencing being “in the zone” – what is that and how does one achieve it? 74 39. How can one give the mind “rest” during a match? 75 40. Who are the professionals to approach to seek assistance with training the mind? 77 Sample Visualisation Drill 79 Section 5: 10 things about dealing with mental and emotional hardship 81 Introduction 82 41. What are the constituents of mental health? 83 42. What is the origin of human emotions and why do different people react differently to the same incidents? 84 43. How is mental health related to sports performance? 85 44. What are triggers for and signs of stress and anxiety? What are coping mechanisms? 88 45. What is depression and what are its symptoms? 89 46. When must one seek professional help for depression? 90 47. What is the role of grieving? How can one deal with the loss of a loved one, through death, end of a relationship or otherwise? 91 48. How can one deal with breaks caused by injuries, poor form, non-selection and similar incidents? 93 49. How can one deal with the mental challenges that the end of a career brings? 95 50. Who are the professionals to consult when dealing with different mental health challenges? 96 Mental Health: Useful Information 98 PART III – GROWING AS A PROFESIONAL 101 Section 6: 10 things about legal and commercial rights and obligations 102 Introduction 103 51. What is meant by “rights and obligations”? 104 52. What is a contract? How can a contract be concluded and what should one keep in mind when entering into a contract? 105 53. What remedies are available if a contract is breached or violated? 106 6 54. What are the different kinds of contracts one can expect to sign in professional sport? 107 55. What are sponsorships and endorsements? What must one keep in mind before granting such rights to third parties? 109 56. What is licensing and merchandising? What must one keep in mind before granting such rights to third parties? 112 57. What are components of brand value? How can it be actively enhanced? 113 58. What is the role of a sports agent or a talent manager? 114 59. What are the things to consider while developing a relationship with a sports agent or talent manager? 115 60. Who are the professionals to approach regarding contractual, legal and commercial aspects that come up in a career? 117 Sample Distribution of Commercial Rights 119 Section 7:10 things about managing money 121 Introduction 122 61. What is meant by financial planning? 123 62. What are various sources of income in professional sport? 124 63. What are savings? How can they be initiated and their value enhanced? 125 64. What are the various forms of investment and what is a balanced investment portfolio? 126 65. What is “sweat equity” and what should one be aware of when entering into such a transaction? 128 66. What is the role of insurance? What types of insurance are available? 129 67. What are the different kinds of taxes one should know about and pay? 132 68. How can one save money through tax planning? 133 69. How can financial planning be beneficial post retirement? What is estate planning? 134 70. Who are the professionals to approach to help with managing finances? 135 Financial Planning Overview 136 Section 8: 10 things about media interactions 138 Introduction 139 71. What are the different types and categories of media? 140 72. What role does the media play in professional sport? What are the pros and cons of media visibility? 141 73. What are the types of social media platforms and how can one best use them? 142 74. What precautions must one take with social media? How can one respond to ‘trolling’ and criticism on social media? 143 75. How accessible should a cricketer remain to the media? 144 76. What are ways to avoid media related controversies? 147 77. How can one prepare for a media interaction? 148 78. What are the features of a good interview? 150 79. How can one respond to negative coverage, especially if it is false? 151 80. Who are the professionals to approach to help with media interactions? 152 Sample of stock phrases to try to avoid in an Interview 154 7 Section 9: 10 things about Professional Integrity 156 Introduction 157 81. What are the underlying values of sport and what is the meaning of integrity? 158 82.
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