T20 World Cup 2026: Workouts and Fitness Routines Cricketers Follow
The T20 cricket format will make its Olympic debut at the LA28 Games in July 2028. Before that, let’s talk about the upcoming tournament at home.
Co-hosted by India and Sri Lanka, the T20 World Cup 2026 begins on February 7, 2026, and the winner will be announced on March 8, 2026. With 20 teams competing for the prize, we believe in and root for Team India!
Indians bleed blue because they know their players, their fitness, their capabilities, and their strength. After all, unlike Azam Khan, they can run for 2km straight!
India’s timing matters more than ever because this tournament is short, brutal, and unforgiving. One illness, one injury, one misread role, and you’re chasing the tournament instead of controlling it. That’s why the players who thrive in this format train not only in their niche, but like a multi-sport athlete who happens to bat, bowl, and field.
On that note, let’s take a glimpse at the teams playing and see how Team India is preparing to dominate the tournament
T20 WC 2026 Qualified Team List
20 teams have been qualified in this 10th edition of men’s Cricket T20 World Cup 2026. They are split into four groups of five, and the top two from each group will advance. Here’s how they are segregated:
The 20 teams are split into 4 groups of 5 for the first round:
- Group A: India, USA, Namibia, Netherlands, Pakistan
- Group B: Australia, Sri Lanka, Zimbabwe, Ireland, Oman
- Group C: England, West Indies, Bangladesh, Italy, Nepal
- Group D: South Africa, New Zealand, Afghanistan, Canada, UAE
Each team will play against the other 4 teams in the group. Afterwards, the top 2 from each group will enter the “super 8” category. These 8 will be divided into 2 groups of 4 to play against each other. The top 2 from each group will play the semi-finals, followed by the finals.
The Indian Squad
Now that the Indian tea is warming up for the championship (scheduled across Feb 2–6), the players are gearing up with full focus. Alongside tactics, they are closely monitoring their fitness and overall health to stay match-ready and gain an edge over the competition.
- Suryakumar Yadav – Caption
- Axar Patel – Vice Caption
- Ishan Kishan – Wicket-Keeper
- Sanju Samson – Wicket-Keeper
- Rinku Singh
- Abhishek Sharma
- Shivam Dube
- Hardik Pandya
- Tilak Varma
- Washington Sundar
- Jasprit Bumrah
- Arshdeep Singh
- Harshit Rana
- Kuldeep Yadav
- Varun Chakravarthy
Their Fitness Routine
Once, Shah Rukh Khan said to his IPL team, “Please be healthy.” This applies to every team that is out there in the ground representing the country because fitness is what keeps the best players on the pitch. Moreover, we don’t want anyone to say, “Kal raat ye log burger, pizza kha rahe the…” for India.
Warm Up
Warming up is for mobility that keeps the joint stable under pressure, preventing the changes of injury. Most players spend 20 to 30 minutes here before any physical session.
This usually includes dynamic mobility for hips and ankles, stable sprinting, shoulder stability, throwing preps using bands, activation work for glutes, hamstrings, and more.
Speed and Sprint
Speed in the T20 cricket format can make the team climb from foundation to pinnacle. That’s why early workout sessions include sprinting sessions. Also, it improves quickness, boundary coverage, and running time.
The speed and sprint training focus on 10 to 30-meter sprints, Flying 20s for top speed, learning to brake safely, change-of-direction drills, and controlling fast movement.
Strength Training
Strength is the core to prevent possible injury on the ground. It gives bowlers strong legs and hips, and a stable back, hips, and trunk to the batters. Most Indian players lift 2 to 4 days a week in-season, more in off-season.
The priorities are lower body strength for power and stability, shoulder stability for longevity, core control, and upper back resilience. It is done through controlled trunk training, anti-rotation work, split squats, pull-ups, or deadlifts.
Skill Sessions
MS Dhoni once said, “Maintaining fitness is hard because you’re constantly monitoring workload.” This is true as, while a player is fit and healthy, he needs to excel in his respective skill (batting, bowling, or fielding).
A good high-performance schedule stops being generic when the players focus on their core areas. Bowlers train their shoulders, glutes, and hamstrings. Whereas, batters emphasise wrist and forearm strength and wicket keepers work on squat endurance and fast feet. Not to forget, this is where the all-rounders take the highest load.
Recovery
Quoting Ben Stokes, “fitness matters because the playing calendar just keeps turning.” To keep pace with calendar, the body needs rebuilding, which happens through recovery. It is not rest but a part of training.
It usually means quality sleep, hydration, protein intake, limited carbs, massages, mobility work, hot & cold therapy, self-time, and brainstorming.
How India Manages Health and Hygiene on the Road
This is where the real challenge begins. Keeping a track of health and hygiene is easy when in comfort zone. But on-the-road? Travelling and crowded places leave very little recovery time if the players lose. Therefore, they ensure:
- Strict hand hygiene habits around meals
- Limited public contact
- Avoiding shared bottles
- No unnecessary close-contact
- Enough hydration
- Sleep quality
- Quick reporting of any symptoms
So, next time you know why your favorite player didn’t shake hands with you!
Tip For The Fans
Fans typically gather in a party to celebrate the match and new possible records together. This time, bring the same discipline to our gatherings as our players. With the T20 World Cup 2026 excitement building, it’s smart to follow a T20 watch party hygiene checklist, so we don’t turn a fun match night into a week of coughs, fever, or viral infections.
Nothing fancy, just follow the basics like preparing hygienic food, keeping hands clean, keeping the space ventilated, keeping a sanitizer handy, and having separate drinks. These small things make the celebration safer, while allowing everyone to enjoy the match without any aftereffects.