Watch Shoaib Malik unpack his experience in #MasterclassWithMalik!
Guest : Bilal Munir & Shehzar Mohammad
Watch Master Class With Malik every Monday - Tuesday at 6:00 PM on #ASportsHD!
#ShoaibMalik #Cricket
#ASports #Pakistan's1stHDSportsChannel #bilalmunir #ShehzarMohammad
Guest : Bilal Munir & Shehzar Mohammad
Watch Master Class With Malik every Monday - Tuesday at 6:00 PM on #ASportsHD!
#ShoaibMalik #Cricket
#ASports #Pakistan's1stHDSportsChannel #bilalmunir #ShehzarMohammad
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SportsTranscript
00:00 [MUSIC PLAYING]
00:02 Hello, As-salamu alaykum.
00:12 Welcome to another episode of the Masterclass with Malik.
00:16 [NON-ENGLISH SPEECH]
00:18 --strength and conditioning--
00:32 [NON-ENGLISH SPEECH]
00:33 --athletes--
00:38 [NON-ENGLISH SPEECH]
00:40 Welcome to my--
01:00 Welcome, Shoaib.
01:01 --show and I guess [NON-ENGLISH SPEECH]
01:22 I think, Shoaib, in today's modern day era,
01:26 if you are fit, that is the first requirement
01:29 to play cricket.
01:31 It's what guides your performance.
01:33 It's what guides your longevity in any format of the game.
01:36 [NON-ENGLISH SPEECH]
01:38 --your fitness, your diet, your recovery--
01:42 [NON-ENGLISH SPEECH]
01:44 So I think it's essential.
01:50 It's number one.
01:51 [NON-ENGLISH SPEECH]
01:53 [NON-ENGLISH SPEECH]
01:56 I mean, because--
01:57 [NON-ENGLISH SPEECH]
02:00 You have to also look like a top-notch athlete.
02:02 Back in the day, cricket [NON-ENGLISH SPEECH]
02:07 If you look at any professional, any British player,
02:09 any Australian, even Pakistanis are all very fit.
02:12 They look the part.
02:14 If you feel good, if you look good,
02:16 [NON-ENGLISH SPEECH]
02:17 Fitness, because [NON-ENGLISH SPEECH]
02:21 if you are very fit.
02:23 What would you guys suggest?
02:25 [NON-ENGLISH SPEECH]
02:26 Let's suppose if you're playing a test match.
02:35 [NON-ENGLISH SPEECH]
02:37 Most people I feel here are already dehydrated.
02:40 So you need to have lots of water intake.
02:43 Your water should have electrolytes.
02:45 [NON-ENGLISH SPEECH]
02:49 So that when you burn your energy,
02:52 you feel you're not exhausted and drained all the time.
02:55 [NON-ENGLISH SPEECH]
02:57 So that affects your day entirely,
03:05 especially as an athlete.
03:06 [NON-ENGLISH SPEECH]
03:08 A lot of cricketers use BCAs.
03:14 A lot of people use different juices.
03:16 A lot of people use gels.
03:17 Gels are really in these days, which
03:19 a lot of elite runners use.
03:21 So all these small tools should be there for a sportsman,
03:25 obviously.
03:26 But before all of that, [NON-ENGLISH SPEECH]
03:28 sticking to the basics is very important.
03:30 [NON-ENGLISH SPEECH]
03:32 So it's very important [NON-ENGLISH SPEECH]
03:47 [NON-ENGLISH SPEECH]
03:49 As an athlete, as a professional cricket player,
03:59 five liters per day is a minimum.
04:01 [NON-ENGLISH SPEECH]
04:03 You can go to the bathroom.
04:06 [NON-ENGLISH SPEECH]
04:07 60% of your muscle is water.
04:15 [NON-ENGLISH SPEECH]
04:17 You cannot perform at a top level.
04:19 [NON-ENGLISH SPEECH]
04:21 So what is the best way to get rid of cramps?
04:31 [NON-ENGLISH SPEECH]
04:33 What ingredient you should take?
04:35 There are two things to the cramping part.
04:37 One is you need to have a strong set of muscles.
04:41 [NON-ENGLISH SPEECH]
04:43 And cramping primarily happens because of less salt
04:46 in your body.
04:47 And you need to immediately finish that cramping
04:50 or that soreness that is there.
04:52 So I think you should immediately--
04:53 I personally have been recommending a lot of gels
04:57 to athletes.
04:58 They work great.
05:00 For example, [NON-ENGLISH SPEECH]
05:03 There are many gels, but one of the most reputable ones,
05:06 [NON-ENGLISH SPEECH]
05:07 is Morton.
05:08 It's a black and white covered gel.
05:11 And it instantly gives you energy and it hydrates you.
05:14 And other than that, you should just immediately drink lots
05:16 of water.
05:17 [NON-ENGLISH SPEECH]
05:18 A chow breakfast, when we talk about--
05:27 [NON-ENGLISH SPEECH]
05:28 I guess the most important meal of the day is your breakfast.
05:31 Absolutely.
05:32 [NON-ENGLISH SPEECH]
05:34 [NON-ENGLISH SPEECH]
05:35 Sure.
05:37 I think a good hearty breakfast is eggs.
05:41 [NON-ENGLISH SPEECH]
05:44 You can have peanut butter and toast.
05:46 You can have lots of fresh juice.
05:49 Lots of people--
05:50 [NON-ENGLISH SPEECH]
05:53 They can have that.
05:54 But I think breakfast, it's--
05:56 [NON-ENGLISH SPEECH]
05:58 It's the most important meal of the day.
06:00 And for an athlete, [NON-ENGLISH SPEECH]
06:04 You should be energized.
06:05 [NON-ENGLISH SPEECH]
06:06 [NON-ENGLISH SPEECH]
06:09 Especially cricket, [NON-ENGLISH SPEECH]
06:11 Even T20 explosive.
06:13 [NON-ENGLISH SPEECH]
06:17 [NON-ENGLISH SPEECH]
06:19 I think we all deserve a break.
06:22 [NON-ENGLISH SPEECH]
06:24 Welcome back from the break.
06:33 [NON-ENGLISH SPEECH]
06:38 I would keep it short.
06:39 Lunch break, if you're playing a match,
06:41 [NON-ENGLISH SPEECH]
06:43 You want to stay away from it.
06:47 Yes, you want to have a little bit of rice.
06:49 It depends on the quantity that really slows you down.
06:52 [NON-ENGLISH SPEECH]
06:53 Enough energy, carbs, energy.
07:03 [NON-ENGLISH SPEECH]
07:04 But with that, a protein source, vegetables, of course.
07:07 [NON-ENGLISH SPEECH]
07:09 So that should give you enough lunch,
07:15 make calories that you can go throughout your day,
07:18 play cricket, and not feel tired and lethargic,
07:21 especially after lunch.
07:22 After lunch, [NON-ENGLISH SPEECH]
07:25 [NON-ENGLISH SPEECH]
07:27 [NON-ENGLISH SPEECH]
07:29 Protein intake higher, and make sure you're
07:31 having good vegetables with it, raw vegetables,
07:33 not boiled or roasted, but raw vegetables.
07:37 [NON-ENGLISH SPEECH]
07:39 I think dinner should be a good recovery meal.
07:52 [NON-ENGLISH SPEECH]
07:54 Food is something that will guide you.
08:00 You can have, again, [NON-ENGLISH SPEECH]
08:04 [NON-ENGLISH SPEECH]
08:06 Dinner should also be protein.
08:10 You can have barbecue.
08:11 You can have grilled food.
08:13 For the Pakistani players, you can have a lot
08:15 of good dry chicken keema.
08:18 You can have a little bit of roti also.
08:19 Quantity matters.
08:20 [NON-ENGLISH SPEECH]
08:22 Have vegetables.
08:23 Have fish.
08:24 A great source of protein other than chicken, fish, and eggs
08:28 is spinach.
08:29 [NON-ENGLISH SPEECH]
08:30 [NON-ENGLISH SPEECH]
08:31 You can have a little bit of carbs as well.
08:36 [NON-ENGLISH SPEECH]
08:38 You should be waking up fresh the next morning,
08:53 and your body should be recovered.
08:55 [NON-ENGLISH SPEECH]
09:00 And carbs.
09:01 So you need to engage all these small things.
09:04 [NON-ENGLISH SPEECH]
09:06 [NON-ENGLISH SPEECH]
09:20 [NON-ENGLISH SPEECH]
09:21 [NON-ENGLISH SPEECH]
09:49 For youngsters, technically speaking,
09:51 [NON-ENGLISH SPEECH]
09:52 Again, you were known to be the best sprinter
10:03 in the whole circuit.
10:04 This is when you were playing.
10:05 I remember because I always heard these stories.
10:07 And I've seen it.
10:08 I've still this day and age.
10:09 [NON-ENGLISH SPEECH]
10:16 A youngster on the come up was a minimalistic,
10:20 a dumbbell, [NON-ENGLISH SPEECH]
10:24 He needs to know how to feel strong and confident
10:26 within his own body.
10:28 [NON-ENGLISH SPEECH]
10:29 Cricketer games, sprinter--
10:35 [NON-ENGLISH SPEECH]
10:37 So if you're at a young age for a cricketer,
10:44 [NON-ENGLISH SPEECH]
10:47 Explosive training--
10:48 [NON-ENGLISH SPEECH]
10:49 First thing in the morning, before he even goes in bats.
10:59 [NON-ENGLISH SPEECH]
11:00 And within a year or two year, [NON-ENGLISH SPEECH]
11:05 While he's trying to go for such an athletic catch and stuff.
11:15 [NON-ENGLISH SPEECH]
11:18 If he's not even 19 or 18, [NON-ENGLISH SPEECH]
11:24 Weights [NON-ENGLISH SPEECH] at a young age
11:34 isn't the most--
11:36 it's not a priority.
11:38 [NON-ENGLISH SPEECH]
11:41 [NON-ENGLISH SPEECH]
11:42 Which is the most important thing in cricket.
11:51 Your coordination between the rest of your muscles,
11:54 your agility, your response time.
11:56 So weight training helps you build muscle.
11:59 Weight training helps you connect your mind-muscle
12:01 connection, which later on in fielding, in batting,
12:05 in responding, [NON-ENGLISH SPEECH]
12:09 [NON-ENGLISH SPEECH]
12:10 Athlete has to go through rehab.
12:21 [NON-ENGLISH SPEECH]
12:23 You come back faster.
12:31 [NON-ENGLISH SPEECH]
12:33 [NON-ENGLISH SPEECH]
12:34 Cricketer especially.
12:37 [NON-ENGLISH SPEECH]
12:38 [NON-ENGLISH SPEECH]
12:45 Which is very mentally exhausting.
12:59 [NON-ENGLISH SPEECH]
13:01 That really depends.
13:02 [NON-ENGLISH SPEECH]
13:03 It's still not an excuse for you to give up on your diet,
13:09 give up upon your life, and [NON-ENGLISH SPEECH]
13:11 [NON-ENGLISH SPEECH]
13:13 [NON-ENGLISH SPEECH]
13:18 [NON-ENGLISH SPEECH]
13:24 [NON-ENGLISH SPEECH]
13:25 So what can you do for that day?
13:41 [NON-ENGLISH SPEECH]
13:52 So you will literally start with making them
13:54 how to walk the right way.
13:56 Then [NON-ENGLISH SPEECH]
13:57 You're good to go again.
14:07 [NON-ENGLISH SPEECH]
14:08 We have to take another break.
14:15 [NON-ENGLISH SPEECH]
14:17 [NON-ENGLISH SPEECH]
14:18 See you all after the break.
14:30 [MUSIC PLAYING]
14:32 Welcome back from the break.
14:38 Before going to the break, we have
14:40 discussed pre-match or post-match
14:42 [NON-ENGLISH SPEECH]
14:45 [NON-ENGLISH SPEECH]
14:46 Ready?
14:52 Ready to go.
14:54 Catch it, bro.
14:55 I tell you, basically, first thing in the morning,
14:57 [NON-ENGLISH SPEECH]
14:59 Your brain has to get fresh.
15:01 Your body has to get-- your tendons have to get oiled up.
15:04 [NON-ENGLISH SPEECH]
15:05 [NON-ENGLISH SPEECH]
15:08 [NON-ENGLISH SPEECH]
15:09 So the first thing that we can do
15:19 is we can do partner stretching like this.
15:20 Bilal and I, we'll put our hands together.
15:23 So we both take this first.
15:24 So if we can just easily go or [NON-ENGLISH SPEECH]
15:27 [NON-ENGLISH SPEECH]
15:35 So you can always take a partner, take your trainer,
15:38 teammate, [NON-ENGLISH SPEECH]
15:40 Second thing, you have your leg swings front and back.
15:43 [NON-ENGLISH SPEECH]
15:44 So the next thing that we can do is we can do off the ground.
15:57 So Bilal, why don't you show T-spine extension, please?
16:02 [NON-ENGLISH SPEECH]
16:03 The next stretch what we can do is cat cow, cobra.
16:23 Oil up your body.
16:24 Loosen up your body.
16:25 [NON-ENGLISH SPEECH]
16:26 [NON-ENGLISH SPEECH]
16:28 So once you're done with this, and what the next movement is,
16:34 what we could also do is the cobra stretch, right?
16:38 [NON-ENGLISH SPEECH]
16:39 [NON-ENGLISH SPEECH]
16:40 [NON-ENGLISH SPEECH]
16:44 [NON-ENGLISH SPEECH]
16:54 [NON-ENGLISH SPEECH]
16:56 Body, before the game, has to feel fresh.
17:02 [NON-ENGLISH SPEECH]
17:03 So before you go into play, [NON-ENGLISH SPEECH]
17:11 Post-workout.
17:12 [NON-ENGLISH SPEECH]
17:14 So after you're done with your match, [NON-ENGLISH SPEECH]
17:19 tired, [NON-ENGLISH SPEECH]
17:23 So a very good way to start off is do all your stretches
17:27 on the ground.
17:28 [NON-ENGLISH SPEECH]
17:29 Your stretching should be from bottom up, top to bottom.
17:39 Usually it's better because you're tired.
17:41 [NON-ENGLISH SPEECH]
17:42 Through side to side stretches.
17:50 There are a lot of other ground stretches
17:52 that your trainer can help you do.
17:54 [NON-ENGLISH SPEECH]
17:55 They do a lot of stretching with pauses.
18:03 [NON-ENGLISH SPEECH]
18:04 Take your time.
18:06 Stretch out your muscle.
18:07 [NON-ENGLISH SPEECH]
18:09 It's tired.
18:10 It needs to recover from all the activity that it's done.
18:13 Come up for your upper body.
18:15 [NON-ENGLISH SPEECH]
18:17 [NON-ENGLISH SPEECH]
18:18 So you should do that.
18:30 A lot of cricketers also miss out
18:33 on lateral and unilateral stretching,
18:38 because cricket is a side-on game.
18:39 [NON-ENGLISH SPEECH]
18:41 [NON-ENGLISH SPEECH]
18:42 That's very important, because those muscles are utilized
18:54 every day for a cricketer.
18:56 So these are small, small things that one
18:57 should focus on when doing a cool-down stretch.
19:00 And you should take your time in a cool-down stretch.
19:03 That is the last thing in your day,
19:05 and that's what's going to guide you for the next day.
19:07 [NON-ENGLISH SPEECH]
19:10 [NON-ENGLISH SPEECH]
19:11 Before, bands were used for something else,
19:19 but these days, dynamic stretching is very important.
19:21 [NON-ENGLISH SPEECH]
19:22 Up dynamic stretches are in.
19:31 You should use things that are quick, that are fast.
19:34 They open up your muscles.
19:36 [NON-ENGLISH SPEECH]
19:39 It keeps you alert.
19:39 It keeps your muscles ready to go.
19:41 [NON-ENGLISH SPEECH]
19:43 The stretching should be dynamic and mobile,
19:45 so that [NON-ENGLISH SPEECH]
19:46 One more thing I would like to add to this
19:52 is that after the game is over, [NON-ENGLISH SPEECH]
20:08 That's a concept which is amazing,
20:10 because he knows the players inside out.
20:12 [NON-ENGLISH SPEECH]
20:13 After the match, stretch, massage, ice tub.
20:17 [NON-ENGLISH SPEECH]
20:18 So just a simple partner stretch.
20:30 Bilal, can you lie down on the ground?
20:31 [NON-ENGLISH SPEECH]
20:33 Breathing, but sideways.
20:34 [NON-ENGLISH SPEECH]
20:35 Just a question.
20:41 [NON-ENGLISH SPEECH]
20:42 While I'm stretching his hamstring out,
20:54 he has to breathe.
20:55 [NON-ENGLISH SPEECH]
20:57, he'll talk.
20:59 [NON-ENGLISH SPEECH]
21:00, 70% stretch.
21:02 [NON-ENGLISH SPEECH]
21:03 [NON-ENGLISH SPEECH]
21:04 [NON-ENGLISH SPEECH]
21:33 [NON-ENGLISH SPEECH]
21:35 Skills time.
21:36 [MUSIC PLAYING]
21:38 [NON-ENGLISH SPEECH]
22:03 [NON-ENGLISH SPEECH]
22:04 Keep on sending your videos.
22:12 Thank you.
22:13 It's time for our next segment, which
22:15 is Lipton Green Tea, fitness tip of the day.
22:19 [MUSIC PLAYING]
22:20 [NON-ENGLISH SPEECH]
22:30 My tip for everyone is [NON-ENGLISH SPEECH]
22:34 [NON-ENGLISH SPEECH]
23:00 Stay consistent.
23:01 [NON-ENGLISH SPEECH]
23:02 The days they do not want to train,
23:09 they make sure they will [NON-ENGLISH SPEECH]
23:12 [NON-ENGLISH SPEECH]
23:13 Stay consistent.
23:18 [NON-ENGLISH SPEECH]
23:19 They talk about only positive stuff.
23:28 [MUSIC PLAYING]
23:30 Thank you so much, Bilal and Shazer.
23:36 [NON-ENGLISH SPEECH]
23:37 And I'm sure [NON-ENGLISH SPEECH]
23:44 [NON-ENGLISH SPEECH]
23:45 And thank you so much, guys.
24:02 And wish you all the best.
24:04 [NON-ENGLISH SPEECH]
24:05 Thank you so much.
24:11 Thank you, Shaz.
24:12 [NON-ENGLISH SPEECH]
24:14 Masterclass with Malik.
24:24 See you all very soon.
24:26 [NON-ENGLISH SPEECH]
24:27 [MUSIC PLAYING]
24:29 [MUSIC PLAYING]
24:33 [MUSIC PLAYING]
24:36 (upbeat music)