Kunal Khaire is a Strength & Conditioning Coach at Mumbai Cricket Association and a student on our MSc in Performance Coaching.
Below Kunal shares his transition from athlete to coach, specialising in S&C for cricket and shares some valuable advice for aspiring coaches hoping to work in professional cricket.
From Player to Coach
Kunal’s journey into the world of S&C began as a cricket player, representing Mumbai at Under‑19 probable level and competing in A‑Division club cricket. During this time he saw how fitness shaped performance and became interested in learning more about the scientific principles behind his training.
“Experiencing firsthand how fitness is crucial for athletic performance sparked my curiosity about topics such as running mechanics, lifting techniques, and building endurance, elements essential for excelling in matches.”
Encouraged by his team’s S&C Coach, Kunal pursued formal education in the field, going on to specialise in S&C in cricket. He has since built a career that spans roles with elite cricket and sports teams maximising athletes performance.
“The most rewarding aspect of working in high-performance cricket coaching is the opportunity to impact cricketers’ careers by designing individualised programmes that address their unique needs and potential.
This focus on specificity and evidence-based protocols ensures athletes receive targeted support and measurable feedback, ultimately contributing to their long-term development and success on the field.”
Mumbai Cricket Association
As an S&C Coach with Mumbai Cricket Association, Kunal’s work focuses on the U16 team. His role centres on conducting fitness assessments and tailoring athletes training programmes to optimise each individual athletes physical potential.
“Key responsibilities include evaluating mobility, strength and conditioning, and then designing targeted programmes that address the unique needs and developmental stages of young cricketers,” he said. “This involves teaching foundational movement patterns, such as hinge, push, pull, lunge, and throw techniques, to ensure athletes develop correctly, as well as coaching proper running mechanics for speed and efficiency.”
A typical week in this role sees Kunal balance strength and running sessions for athletes.
“On strength days, usually two times a week, one session is dedicated to upper body workouts, while the other focuses on lower body exercises, emphasising movement patterns such as hinge, push, pull, and lunge,” he explained.
“Running sessions make up the remaining two days: the first emphasises technical work involving jumping, running mechanics, and sprints, while the second is aimed at building aerobic power through sustained efforts.
“Continuous monitoring with these technologies, along with data management, facilitates evidence-based decisions to maximise players’ potential and performance outcomes in a structured and scientific manner.”
Developing Youth Athletes
Kunal believes that when it comes to S&C focusing on “proper movement patterns and running technique, especially between the ages of 14-16,” will have the biggest impact on Mumbai’s cricketers.
“At this crucial developmental stage, teaching correct biomechanics, agility, and swift change of direction builds a robust foundation that players can carry into their senior careers. Many senior players may lift heavy weights but lack fluid and efficient running technique and agility required for cricket’s dynamic movement demands,” he shared.
By emphasising movement pattern training such as hinge, push, pull and lunge alongside sprint mechanics and direction change, Kunal ensures athletes develop better skill transfer, more efficiency, and reduced injury risk.
“Ultimately, prioritising these fundamental movement skills in youth players will cultivate cricketers who move faster, change direction more efficiently, and sustain a higher level of athleticism into their professional careers, giving Mumbai cricket a competitive edge by enhancing both performance and injury prevention.”
Position-Specific Training
Each position in cricket brings its own specific needs, requiring Kunal to adapt his training to suit each role to enhance athletes performance and reduce injury risk.
- “Fast bowlers require explosive power and endurance.
- Batsmen benefit from rotational strength and agility.
- Fielders often need speed, quick reflexes, and lateral movement,
- Wicketkeepers prioritise flexibility and reactive strength.”
Studying with Setanta
“Setanta has consistently been my go-to resource, answering my questions and providing expert guidance that has helped me excel in my career. The college’s focus on integrating technology for athlete development aligns perfectly with my approach to training and performance enhancement.
The educational experience enhanced my understanding of athlete assessment, programme design, and the application of scientific principles to boost athletic performance. The systematic approach to monitoring and adjusting training regimens using technology and data analysis has been critical in optimising player development.”
Setanta’s in person residential weeks where students and coaches gather to learn from experts and network also stood out to Kunal.
“This collaborative learning experience sharpened my skills in devising personalised training programmes and staying updated with the latest in sports science, significantly elevating my coaching capabilities.”
Advice for Aspiring S&C Coaches
Kunal’s offered some valuable advice for young S&C coaches aspiring to work in professional cricket:
“S&C in cricket goes beyond certifications; it’s about practical knowledge and being coachable. Young coaches must focus on learning through hands-on experience and remaining open to feedback. Excellence comes from continuous growth and having a mentor who is approachable when facing challenges. This relationship is invaluable for guidance and development. Remember, certification alone won’t make you a good S&C coach: dedication, adaptability, and mentorship are key to success.”
