Exclusive: What is the Bronco Test? How India is Using Rugby’s Tough Drill to Boost Fitness and Cut Injury Risk

Indian cricketers could unlock a secret code to up their fitness regime as they start the rugby-centric Bronco fitness test to gauge their aerobic endurance. 

The test, suggested by strength and conditioning coach Adrian Le Roux, is a standard practice among rugby players and could help reduce injuries among fast bowlers.

The Bronco test consists of five continuous sets of shuttle runs at distances of 20m, 40m, and 60m, covering a total distance of 1.2 kilometres within six minutes. The three distances form a set, and a player must complete five sets, including the return. So effectively, 20m becomes 40m, and he covers 80m and 120m respectively for the other two runs.

For many years, the Board of Control for Cricket in India has had the Yo-Yo fitness test and a 2-kilometre time trial to test top players. 

Now, Bronco seems to be taking over as some players have already gone through the drill at the BCCI's Centre of Excellence in Bengaluru.

How can players benefit from Bronco?

Ramji Srinivasan, a distinguished strength and conditioning coach who served with the Indian cricket team during the tenure of Mahendra Singh Dhoni, has asserted that the Bronco test is more effective than the Yo-Yo test. 

"Bronco Test is more intense due to the continuous nature of the running, without any breaks, and the demand for sustained high speed and intensity. Also, due to time trial protocols, the intensity and pressure on both mind and body are huge," he told SportsBoom.com. 

Besides improving the fitness levels of Dhoni, R. Ashwin, Virat Kohli, S. Sreesanth, and Sachin Tendulkar, Srinivasan has also worked with table tennis players Sathiyan Gnanasekaran and Sharath Kamal.

He felt Bronco could help the injury-prone pacers to a great extent. 

"Fast bowlers are like cricket decathletes. They need to have varied energy systems working in tandem with the skill, type of bowling action, fitness levels, different formats and other variables. Pacers' skills involve running, sprinting, braking, and jumping with external and internal forces acting on the body from varied angles. Pacers need to be strong and fit to deliver the best. They are like a commando. Bronco throws up data and information which can be harnessed according to the skill."

"Running becomes an essential part of their skill set. Strength component is important, but it’s not the only aspect. Excellent aerobic fitness, flexibility, core strength and stability, reactive strength, balance, and power are involved in the fast-bowling physiology. Bronco helps in understanding their aerobic fitness levels and fatigue index to calibrate the fitness levels and their efficiency," added Srinivasan, who was part of India's 2011 World Cup-winning campaign.

One of the major tools of a Bronco test is mimicking match-day demands. 

"The short sprints and quick recovery mirror the intermittent nature of sports like cricket, making it a relevant fitness assessment. It is crucial for batters, too, who face the constant demands of high-intensity efforts like hitting a boundary, running a quick single or running a three, followed by periods of relative rest before another burst of effort. A quicker recovery time allows them to stay fresh and perform at a high level throughout their innings. It sharpens their agility and footwork due to quick feet, repeated turns, and sprints," he said.

Tried and tested: Rugby player speaks

Mohit Khatri, the captain of the Indian Rugby 7s, delved deep into the benefits of a Bronco test. 

"In rugby, it is hell when you go for the last three rounds of the Bronco. You need to survive. It gives you a lot of confidence as you know where you stand and how fit you are when you are playing. Sometimes we walk, sometimes jog and sprint at the same time. We need to know when to put in the next burst of effort," he told SportsBoom.com. 

Khatri agreed that the Bronco test could improve the fitness levels of the cricketers. 

"I think it will improve the standards of cricketers. It will give them self-confidence when they finish the test within the required time. When you keep grinding with the Bronco test, you will feel the improvement, and that will reflect in your game. It makes a player aware of his effort and when to operate in full throttle. It involves a lot of core and a change in direction."

Now it remains to be seen how the Indian cricketers react to the Bronco test. Srinivasan highlighted that it would probably be easier for the natural athletes like Ravindra Jadeja. 

"Jadeja is one of the top players since 2012 who is still fit and strong. He was always known for sprints and aerobic fitness. I love Mohammed Siraj's grit and the physical grind he undertakes. Overall, I am gung-ho about our boys with Adrian guiding them. We shall start seeing results soon."

One demerit is the risk of injuries if an unfit player takes the test without prior preparation.