WWS: Three Non-Negotiable Habits for Cricketing Success

You’re 30 balls into your innings, and something feels off.

Your footwork is sluggish, your hands aren’t reacting, and the shots that felt effortless in the nets now seem impossible.

Your timing is gone, your mind is clouded, and frustration creeps in.

Out in the field, your legs feel heavier with every over.

A misfield here, a slow reaction there—small lapses that cost runs. The opposition is still moving well, but you’re running on fumes.

This isn’t about talent. It’s not about skill. You weren’t outplayed—you were underprepared.

And it started long before today’s match.

If you’re struggling to stay sharp deep into a game, fading in the final session, or feeling drained after just a few overs, the issue isn’t your talent or technique—it’s your recovery.

Most cricketers spend hours refining their skills, working on their fitness, and training their mental game, but they neglect the simplest, most overlooked performance edge:

• Walking – The foundation of endurance and recovery.
• Water – The key to sustained focus and energy.
• Sleep – The ultimate tool for adaptation, resilience, and strength.

Having worked with players from club level to international cricket, one pattern stands out: those who last the longest, bowl the quickest, and stay composed under pressure are not just training harder—they are recovering better.

But how do you know if you’re covering the basics?

The Triple 7 Rule: Your Daily Match-Readiness Checklist

Most players want to improve their game, but without a clear way to measure progress, they waste time chasing the wrong things.

The Triple 7 Rule is a simple, science-backed framework for ensuring that your body and mind are prepared for cricket’s demands.

• 7,000 steps per day – Builds endurance, reduces fatigue, and speeds up recovery.
• 7 large glasses of water per day – Maintains hydration for better energy, decision-making, and muscle function.
• 7 hours of sleep per night – Improves reaction time, skill retention, and overall performance.

These are the non-negotiables. Ignore them, and you’ll struggle to perform when it matters most.

Let’s start with the first piece of the puzzle: walking.

Walking: The Most Underrated Part of Cricket Fitness

Cricket isn’t a game of constant sprinting—it’s a game of endurance.

Across a match, the amount of time spent walking far outweighs the explosive moments.

If your body isn’t prepared for that, the result is predictable:

• Your batting becomes sluggish, and you mistime shots.
• Your bowling pace drops, and accuracy suffers.
• Your fielding reactions slow, and mistakes creep in.

You might be training sprints in the gym, but if your walking endurance isn’t up to scratch, cricket will always feel harder than it should.

The Reality of Walking in Cricket

Most players focus on batting, bowling, or quick bursts of speed between wickets—but they never consider how much walking they actually do during a match.

Think about it:

• Batters – Pacing between overs, adjusting between deliveries, walking singles.
• Bowlers – Walking back to your mark after every delivery, covering ground in the field.
• Fielders – Changing ends every few overs, repositioning between balls, tracking down shots on the boundary.

Over the course of a match, this all adds up.

If your body isn’t trained for it, the toll is massive: you fade, slow down, and start making errors that cost games.

Walking & Performance: The Key to Stamina and Sharpness

• Batters → Fatigue leads to slow footwork, poor shot selection, and costly mistakes late in the innings.
• Bowlers → A lack of walking endurance leads to slower recovery between overs, reducing pace and erratic, poor technique execution.
• Fielders → Tired legs mean sluggish movement, delayed reactions, and unnecessary misfields.

Walking is not just about stamina—it’s about efficiency.

The better your movement economy, the less energy you waste, and the sharper you stay physically and mentally.

The Walking Speed Reserve: Your Secret Weapon

Think of it like sprint training for bowlers—you train for higher speeds so that match-day pace feels effortless.

The same applies to walking:

• It will always feel hard if you only walk as much as needed in games.
• If you train beyond match-day demands, walking becomes effortless, and you stay fresher for longer.

By walking at different paces and durations in training, you condition your body to stay sharp deep into the final session.

This isn’t about “just walking more”—it’s about training walking as a skill.

Walking & Recovery: The Overlooked Advantage

Walking isn’t just about endurance—it’s one of the best recovery tools available for cricketers.

• Flushes out metabolic waste – Reduces stiffness and muscle soreness after games.
• Encourages hydration – Increases thirst response, helping prevent dehydration.
• Improves sleep – Light movement post-game aids relaxation and sleep quality.

Many players make the mistake of sitting down immediately after a match, locking up their muscles and delaying recovery.

A 5–10 minute post-game walk can make a huge difference in how fresh you feel the next day.

How Cricketers Can Walk More

• Hit 7,000 steps per day – If that sounds like a lot, think about how much you already walk in a match—train for it.
• Train walking at different speeds – Brisk walks and varied pacing prepare you for real-game demands.
• Prioritise walking over unnecessary short car rides or public transport – Use daily movement to build endurance.
• Take a recovery walk after matches – Instead of sitting down immediately, move lightly to aid recovery.

The Bottom Line

For cricketers, walking isn’t just fitness—it’s preparation.

If you’re not used to walking for extended periods, the sheer amount of movement required on match day will drain your energy before you even realise it.

Before worrying about sprints, gym work, or power training, get comfortable being on your feet for long durations.

Train your walking speed reserve, and cricket will feel easier.

The more efficiently you walk, the fresher you’ll be at the crease, the sharper you’ll be in the field, and the longer you’ll be able to perform at your best.

Water: The Hidden Key to Cricket Performance

Most cricketers step onto the field already dehydrated—and they don’t even realise it.

From the very first ball, they’re a step behind the competition.

Their reactions are slower, their focus isn’t as sharp, and their body is already working harder than it should be.

By the time thirst kicks in, it’s too late.

If you’ve ever felt sluggish in the middle, struggled to concentrate, or cramped up in the final session, dehydration has been limiting your performance all along.

Hydration isn’t something you can fix during the game—it’s something you must get right before the first ball is bowled.

Why Dehydration Ruins Performance

Cricket is a game of endurance, reaction speed, and decision-making.

But even a slight drop in hydration levels can severely impact all three.

Studies show that just a 1–2% decrease in hydration leads to:

• Slower reaction times – You hesitate for a split second longer, making you late on the shot or slower in the field.
• Poor decision-making – Batters misread deliveries, bowlers lose accuracy, and fielders switch off at the worst moments.
• Impaired muscle function – Your body fatigues faster, increasing the risk of cramping, tightness, and injury.

The worst part? Most players don’t even realise they’re dehydrated.

They assume they’ve had “enough” water, only to fade in the final session.

Hydration isn’t about drinking when you’re thirsty—it’s about being fully prepared before the game starts.

The 7-Glass Rule: Your Daily Hydration Benchmark

Most cricketers don’t drink nearly enough water. That’s why we follow a simple baseline:

• 7 large glasses per day (at least 2 litres) to maintain peak performance.
• More if you’re training hard, sweating heavily, or playing in hot conditions.

Without enough water, you’ll:

• Struggle to last through a full day of cricket.
• Find it harder to recover between games.
• Experience preventable injuries and energy crashes when it matters most.

Hydration & Match-Day Performance

Batters

• Hydration maintains hand-eye coordination and sharpens decision-making.
• Helps sustain concentration across long innings, reducing fatigue-induced mistakes.

Bowlers

• Prevents cramping and supports sustained pace and accuracy.
• Regulates body temperature, ensuring endurance across multiple spells.

Fielders

• Reduces sluggishness and mental lapses in the final session.
• Maintains stable energy levels, ensuring quick reactions and sharp movements.

Dehydration is likely the issue if you fade too early, struggle to concentrate, or cramp up late in games.

Hydration & Recovery: The Missing Key to Faster Progress

Drinking enough water isn’t just about match-day performance—it’s also critical for recovery.

• Aids nutrient absorption, helping muscles repair faster after intense sessions.
• Regulates electrolyte balance, reducing post-match fatigue and soreness.
• Improves sleep quality—proper hydration before bed enhances deep sleep and overnight recovery.

Players who prioritise hydration recover faster, allowing them to train harder, play more consistently, and avoid unnecessary injuries.

How to Stay Hydrated as a Cricketer

• Follow the 7-glass rule – Drink at least 7 large glasses per day (minimum 2 litres). Increase intake in hot weather or during intense training periods.
• Drink before you feel thirsty – Thirst is a late sign of dehydration. If you wait, you’re already behind.
• Use electrolytes after long sessions or in extreme heat to replace lost minerals.
• Hydrate consistently throughout the day – Don’t wait until match day to focus on water intake.

The Bottom Line

If you’re not drinking enough water, your performance will suffer.

By staying consistently hydrated, you will:

• React faster.
• Make better decisions.
• Sustain endurance for longer.
• Recover quicker between games.

Hydration isn’t just a match-day habit—it’s a daily priority. If you’re constantly feeling sluggish, sore, or slow, ask yourself:

Have you had your seven large glasses today?

Sleep: The Ultimate Recovery & Skill Development Tool

You wouldn’t skip half your training sessions and expect to improve—yet every bad night of sleep does the same thing.

Poor sleep makes you physically weaker, mentally slower, and less capable of refining your technique.

If your training isn’t translating into better performance, look at your sleep before you look at your program.

Cricketers focus on training, nutrition, and skill work—but too many overlook the most powerful recovery and learning tool available: sleep.

If you constantly feel sluggish, struggle to concentrate, or battle injuries, poor sleep is likely the culprit.

Beyond recovery, sleep plays a critical role in skill acquisition and motor learning.

Getting enough quality sleep is crucial for refining technique, developing consistency, and retaining new movement patterns.

Why Sleep is Critical for Cricketers

• Sleep is when the body repairs muscles, consolidates skills, and restores energy.
• Poor sleep leads to slower reaction times, reduced strength, and impaired decision-making.
• Without enough sleep, your training won’t translate into actual improvements.

Many cricketers put in the work but fail to see results—not because they aren’t training hard enough, but because they aren’t sleeping well enough to solidify improvements.

Sleep & Skill Development: The Science Behind Learning & Motor Control

Every cricketer is trying to develop new techniques—refining a cover drive, improving bowling accuracy, or sharpening reflexes in the field.

But if you’re not sleeping well, you’re not learning efficiently.

Research shows that sleep plays a critical role in learning, motor skill acquisition, and memory consolidation:

• Sleep Improves Motor Skill Retention – A systematic review found that sleep after training enhances skill learning, particularly in young athletes, reinforcing the importance of rest between practice sessions (Filho et al., 2024).
• Motor Performance Improves After Sleep, Not Wakefulness – Studies show that gross motor skills strengthen overnight, highlighting the role of sleep in movement memory (Kempler & Richmond, 2012).
• Sleep Enhances Learning of Functional Motor Tasks – Research demonstrates that sleep boosts performance on complex motor tasks, including footwork and balance—crucial for cricketers (Al-Sharman & Siengsukon, 2013).
• REM Sleep & Skill Retention – The late stages of sleep (REM sleep) have been linked to motor memory consolidation, ensuring players retain and refine technical skills (Rasch et al., 2009).
• Sleep Deprivation Impairs Learning & Reaction Time – A study on university students found that 24-hour sleep deprivation negatively impacted memory and attention, directly leading to poorer decision-making in matches (Ghanbari et al., 2019).

Simply put, one’s ability to learn, retain, and execute new skills is severely diminished without proper sleep.

Sleep & Match-Day Performance

Batters

• Well-rested players have better reaction times, sharper focus, and improved shot selection under pressure.
• Sleep strengthens decision-making, reducing costly mistakes at the crease.

Bowlers

• Proper sleep ensures explosive power, controlled aggression, and consistent accuracy throughout long spells.
• Lack of sleep reduces endurance, making it harder to maintain pace and precision.

Fielders

• Sharpens reflexes, cognitive processing, and hand-eye coordination for catching and quick decisions.
• Prevents sluggish movement and mental lapses, especially in the final session.

A lack of sleep doesn’t just leave you feeling tired—it physically slows you down, weakens concentration, and lowers overall performance.

Sleep & Recovery: The Overlooked Key to Consistency

Training hard but not recovering properly is like putting in the effort but never seeing results.

• Muscle Repair – Growth hormone is released during deep sleep, speeding up muscle recovery and preventing injury.
• Stress Management – Sleep deprivation increases cortisol (the stress hormone), which impairs recovery, slows healing, and leads to fatigue.
• Endurance & Resilience – A consistent sleep schedule improves both physical stamina and mental toughness, ensuring players stay fresh throughout a long season.

How to Improve Sleep for Cricketers

• Follow the 7-hour rule – At least 7 hours of quality sleep per night is non-negotiable.
• Maintain a consistent sleep schedule – Go to bed and wake up at the same time, even during the season.
• Reduce screen time before bed – Blue light from phones, TVs, and laptops disrupts melatonin, delaying recovery.
• Create a sleep-friendly environment – Keep your room cool, dark, and quiet to improve sleep quality.

The Bottom Line

If you’re training hard but not prioritising sleep, you’re leaving performance on the table.

By improving your sleep, you will:

• React faster.
• Recover quicker.
• Retain skills better.
• Improve shot selection, bowling accuracy, and reflexes.

Sleep isn’t a luxury—it’s a weapon for success. Make it part of your game plan.

The Triple 7 Rule: Your Daily Match-Readiness Checklist

Cricket isn’t about isolated moments—it’s about who lasts longer.

If you’re not hitting these numbers, you’re not just feeling sluggish—you’re not physically prepared for the demands of the game.

Most cricketers want to improve their fitness, concentration, and recovery—but without a clear framework, they focus on the wrong things at the wrong time.

They chase gym work before fixing their energy levels or look for advanced training methods while ignoring the simplest, most effective performance boosters.

That’s why we use The Triple 7 Rule—a simple, science-backed formula that ensures you’re covering the fundamentals before anything else:

• 7,000 steps per day – Builds endurance, improves movement efficiency, and kickstarts recovery.
• 7 large glasses of water per day – Keeps you hydrated for better energy, decision-making, and muscle function.
• 7 hours of sleep per night – Enhances reaction time, skill retention, and overall performance.

These are non-negotiables. Ignore them, and your performance will suffer when it matters most.

Why These Numbers? The Science Behind the Triple 7 Rule

The Triple 7 Rule isn’t random—it’s based on what research shows as the baseline for optimal performance.

These numbers aren’t about perfection—they’re about making sure you’re not falling short where it counts.

#1 – 7,000 Steps Per Day: The Sweet Spot

Cricket requires sustained movement over long periods—whether you’re batting, bowling, or fielding, you’re constantly on your feet.

But how much movement is enough to keep you sharp?

• Studies show that 7,000 steps per day is the minimum threshold for significant endurance and recovery benefits.
• Most players don’t realise how much walking they do during a match. Training to move efficiently over long periods improves stamina and keeps you sharp in the final session.
• Going beyond 7,000 steps has diminishing returns—more movement is great, but the focus should be on consistency, not volume.

What this means for your game:

• If your footwork slows down after 40 minutes at the crease, poor walking endurance catches up with you.
• If your run-up feels heavier in the second session, your movement efficiency isn’t up to scratch.
• If you’re making late-game fielding errors, it’s not just fatigue—it’s a lack of movement endurance.

The takeaway: You don’t need to obsess over step counts—just hit a solid baseline to ensure your endurance is match-ready.

#2 – 7 Large Glasses of Water: The Minimum for Proper Hydration

Most cricketers start their games already dehydrated.

By the time thirst kicks in, it’s too late—performance has already taken a hit. If you fade in the final session, dehydration has likely been limiting you all along.

• 7 large glasses = a minimum of 2 litres per day—this isn’t an arbitrary number; it’s what most experts recommend for optimal cognitive and physical function.
• Cricketers often underestimate sweat loss, especially in long games or hot conditions. You’ll need even more than this baseline if you’re training or playing hard.
• Hydration isn’t about drinking when you’re thirsty. When you feel thirsty, your body is dehydrated, and your reaction speed, endurance, and decision-making are impaired.

What this means for your game:

• Batting: Hydration maintains hand-eye coordination and sharpens decision-making. Dehydration affects your visual processing speed if you’re misjudging lengths in the second session.
• Bowling: If your pace is dropping or your accuracy is suffering, dehydration affects your muscle function and endurance.
• Fielding: If you’re switching off mentally or feeling sluggish in the deep, your body isn’t maintaining energy levels efficiently.

The takeaway: If you’re not hitting this baseline, you’re already playing at a disadvantage before the first ball is bowled.

#3 – 7 Hours of Sleep: The Foundation of Recovery & Learning

You wouldn’t skip half your training sessions and expect to improve—but every bad night of sleep does the exact same thing.

• Most sleep experts recommend a baseline of 7 hours—it’s not perfect, but it’s enough to support muscle recovery, cognitive function, and skill retention.
• Sleep isn’t just about feeling rested—it’s when your body repairs muscles, consolidates new skills, and restores energy for the next day.
• One bad night won’t ruin you, but inconsistent sleep leads to inconsistent training, which leads to inconsistent performance.

What this means for your game:

• Batting: Sleep strengthens focus and reaction time—if you lose concentration after 30 balls, your sleep could affect your decision-making under pressure.
• Bowling: Proper sleep ensures explosive power and controlled aggression—if your pace drops late in the day, your nervous system isn’t recovering properly.
• Fielding: Well-rested players have sharper reflexes—if you’re hesitating on catches or reacting slowly to edges, your reaction speed suffers due to poor sleep.

The takeaway: If you’re struggling with focus, recovery, or performance, consider your sleep before you consider your training.

The Ripple Effect: Why We Start with Walking

Most cricketers don’t fail because they’re doing the wrong things. They fail because they’re doing things in the wrong order.

That’s where The Ripple Effect comes in.

Each habit in WWS builds momentum for the next:

• Walking triggers thirst, making hydration easier.
• Drinking enough water improves sleep quality by regulating body temperature and supporting muscle recovery.
• Better sleep boosts energy, concentration, and endurance, making walking and moving the next day easier.

One habit fuels the next, creating a positive feedback loop—when you get this right, everything in your game improves naturally.

This Isn’t About Perfection—It’s About Consistency

Some days, you’ll fall short, and that’s fine. The goal is to hit the baseline as often as possible because, over time, that’s what builds long-term success.

If you’re not hitting these numbers, you’re not just leaving runs and wickets on the table—you’re making cricket harder than it needs to be.

How to Track the Triple 7 Rule: A Bullet Journal Method for Cricketers

Most cricketers assume they’re drinking, walking, or sleeping enough until they see their tracker.

When you start tracking, you’ll realise where you’re falling short. And when you fix it, your game changes.

If you’re late on a shot, struggling to hit your bowling mark, or fading in the final session, it’s not bad luck—it’s the small, unseen habits catching up with you.

That’s why tracking matters. Not on your phone. Not in an app you forget to open.

But on paper, where you can see it daily, it’s a constant reminder of whether you’re doing what it takes to perform.

The Bullet Journal Habit Tracker: Simple, Quick, and Effective

Instead of logging daily habits in an app or spreadsheet, use a monthly tracker—a simple, visual way to measure your Triple 7 goals in under 10 seconds daily.

Action Step: Set Up Your Tracker Now

• Grab a notebook or print out a blank grid right now.
• Draw three columns: Walk, Water, Sleep.
• Label 1–31 down the side.
• Stick it somewhere you’ll see it daily.
• Tonight, start tracking.

Example: The Triple 7 Monthly Grid

Day	Walk: 7,000 Steps	Water: 7 Large Glasses	Sleep (7+ hrs)
1	✓	X	X
2	X	X	✓
3	X	✓	X
4	✓	X	X
…	…	…	…
31	✓	✓	✓

Why This Works for Cricketers

• Instantly see progress – A whole month on one page makes it easy to spot trends.
• Takes 10 seconds – Fill in the boxes before bed.
• Hard to ignore – Keep it where you see it every day so it becomes part of your routine.
• No tech needed – Apps get ignored. A notebook or graph paper keeps it in front of you.

If your tracker is out of sight, it’s out of mind.

Keep it in your cricket bag, by your bedside, or beside your water bottle—somewhere impossible to ignore.

Step 1: Track in 10 Seconds Per Day

Each night, take a few seconds to fill in your boxes:

• A checkmark if you hit the goal.
• An X if you missed it.
• Shading the box works too—whatever is fastest for you.

At the end of the month, you’ll see patterns that explain your energy, focus, and recovery.

Step 2: Spot Your Performance Patterns

Tracking isn’t about numbers—it’s about learning what impacts your game.

At the end of the month, ask yourself:

• Do you feel sharper in matches when you hit all three goals?
• Did fatigue or slow footwork show up after a poor week of tracking?
• Were your best training sessions on days when your hydration and sleep were perfect?

Examples:

• A batsman who struggled to focus past 30 balls realised he missed sleep on 60% of his bad performances. After fixing his routine, he started batting deeper into innings.
• A bowler who faded in the second session noticed he skipped hydration on most of those days. Once he started tracking water, he maintained his pace longer.

Step 3: Adjust & Improve at the End of Each Month

At the end of the month, review and adjust:

• Where did you struggle most?
• Did your performance dip on days where your sleep or hydration slipped?
• What’s the one habit to improve next month?

This turns tracking into a tool for real improvement.

Step 4: How to Recover if You Miss a Habit

Some cricketers will inevitably miss their targets—maybe a bad sleep week, poor hydration, or an off period with walking. That doesn’t mean progress is lost.

If you fall short one week, don’t panic—look for patterns:

• Was it a busy week?
• Did travel or training schedules throw things off?
• Were hydration and sleep the first things to slip?

Instead of starting over, make one adjustment next month and keep improving. Progress comes from stacking small wins over time, not chasing perfection.

Step 5: Build Consistency with the “1% Rule”

This isn’t about perfection—it’s about consistency.

If you miss a habit, don’t stress—aim to improve by 1% next month.

• If you hit your steps 20 days this month, aim for 22 next month.
• If you drink enough water for only 15 days, aim for 18 next month.
• If your sleep was inconsistent, aim for small improvements.

This removes the pressure of perfection and focuses on long-term progress.

Why a Bullet Journal Tracker Beats an App

Most cricketers struggle with habit tracking because digital tools get ignored.

A notebook habit tracker works because:

• It’s in front of you – Hard to ignore.
• It’s fast – No logging into an app.
• It builds self-awareness – You see trends in real time.

If you’re not tracking it, you’re guessing.

Final Thought: If You Don’t Track It, You Won’t Fix It

If you’re not tracking your Triple 7 habits, you leave your performance to chance.

By simply filling in a small grid each night, you will:

• Train smarter.
• Recover faster.
• Perform better when it matters most.

Cricket is a game of small margins. If your walking, hydration, and sleep aren’t dialled in, you’ll feel it when the pressure is on.

Your Next Move

Set up your tracker now. Not tomorrow. Not next week.

Tonight, mark off your first day. Because if you track it, you’ll improve it.

Conclusion: The Smallest Wins Create the Biggest Gains

Most cricketers think performance is about talent, skill, or the latest high-intensity training plan. But if you don’t have the right foundation, you’re setting yourself up to fail before you even step onto the field.

The difference between cricketers who thrive and those who fade in the final session isn’t natural ability—it’s preparation. It’s about who has built the endurance to last, the hydration to stay sharp, and the recovery to be ready game after game.

You don’t need to overhaul your training overnight. You don’t need to chase perfection. You just need to hit the baselines—and track them.

The Triple 7 Rule: Your Daily Match-Readiness Formula

• 7,000 steps per day → Improves endurance, movement efficiency, and recovery.
• 7 large glasses of water per day → Keeps you hydrated for better energy, decision-making, and muscle function.
• 7 hours of sleep per night → Enhances reaction time, skill retention, and overall performance.

These aren’t random fitness numbers—they are the difference between finishing strong or fading fast.

They separate the cricketer who stays sharp in the final session from the one who falls apart under pressure.

They define whether you train hard and see results or waste effort without progress.

But knowing these numbers isn’t enough—you have to track them.

The Ripple Effect: One Small Change Improves Everything

Most players don’t fail because they aren’t working hard enough. They fail because they focus on the wrong things in the wrong order.

That’s why we start with walking. When you walk more, you naturally feel thirstier and start hydrating better.

When you drink more water, your sleep improves. When your sleep improves, your training becomes more effective. And when your training is effective, your match performance skyrockets.

This isn’t about chasing perfection—it’s about building consistency.

Some days you’ll fall short, and that’s fine. But if you track your habits, you’ll see where to improve—and that’s how long-term success is built.

Your Next Step: Take Control of Your Performance

Cricket is a game of small margins.

One mistimed shot, one lapse in concentration, one sluggish movement in the field can decide a match.

If you’re not walking enough, drinking enough, or sleeping enough, you’re making cricket harder than it needs to be.

But if you commit to tracking these numbers daily, you’ll see the difference—in your endurance, focus, and recovery.

The best part?

You don’t need talent to walk, drink more water, or sleep better.

You need commitment and a simple habit tracker to keep you accountable.

So, the question is: Will you take control and start tracking today?

FAQ’s