Fast Bowling Speed Training | Boost your Pace With Drills

When it comes to run-up speed for fast bowlers, the goal isn’t simply running harder—it’s about running smarter. Sprinting is the foundation for rhythm, momentum, and force transfer in bowling, and any inefficiency in your mechanics can limit your speed and performance.

As Head of Performance for the Italian Cricket Team, I have the opportunity to work with some great athletes. One of them is Grant Stewart, a professional Australian cricket player based in the UK, playing County Cricket and representing Kent Cricket Club. During his visit to Brisbane, Grant came in for an assessment as part of his preparation for the Italian team’s campaign in Hong Kong. In our session, we identified three key areas requiring attention to optimise his run-up mechanics and overall performance.

1. Hip Flexion Dominance: A tendency to rely on knee-lifting rather than applying downward force into the ground for propulsion.

2. Limited Force Production: Inefficient foot strike mechanics that reduced ground reaction force and propulsion.

3. Ankle Instability: A lack of stiffness at toe-off, causing subtle energy leaks and reducing overall speed.

The Approach to Improving Run-up Speed for Fast Bowlers

To address these issues, we implemented a targeted sprint-training session focused on mechanics, not just effort. The video showcases key exercises designed to improve specific weaknesses. It’s worth noting that prep work—like hamstring activation and calf/Achilles isometric holds for stiffness—was done prior to these drills.

The Art of Ball Release in Fast Bowling

The ball release is one of the most critical aspects of fast bowling, often determining the pace, accuracy, swing, and bounce of a delivery. It occurs in the final phase of the bowling action, right after the front foot lands and the arm reaches its highest point. A clean, well-timed release allows the bowler to maximize energy transfer from the run-up and action into the ball, helping generate speed and movement.

To improve your ball release, focus on wrist position, seam orientation, and timing. For pace, the wrist should be firm and upright, with fingers behind the ball to create backspin.

For swing, the seam should stay upright as it leaves the hand. Releasing the ball too early or too late can lead to poor control and reduced effectiveness. Practicing with video feedback and working with a coach can help fine-tune this crucial element.

Ultimately, a fast bowler’s release can turn a good ball into an unplayable one. Whether you’re aiming for speed, seam, or swing, mastering the release point is key to consistency and dominance on the pitch.

The Drills and Their Purpose

Exercise Prescription rationale: The exercises target hip, ankle, and foot mechanics with an emphasis on improving ground force application, ankle stiffness, and transitioning between hip flexion and extension.

Below is an assessment of each exercise with evidence-based considerations:

1. Standing Resisted Hip Extensions
Objective: Reinforces hip extension mechanics and improves ground reaction force by ensuring the foot strikes under the hip.
Evaluation: The focus on landing the foot under the hip is effective for teaching optimal force application. Evidence suggests that resisted hip extension drills improve horizontal force output in sprinting by engaging the posterior chain muscles.
Tip: awareness for glute activation and ensure proper posture to avoid compensations like lumbar hyperextension.

2. Standing Resisted Hip Flexion
Objective: Develops hip flexion strength while promoting plantarflexion to prepare for rapid transition during the swing phase.
Evaluation: Hip flexor strength is crucial for reducing swing time, which is supported by sprint biomechanics. Combining flexion with plantarflexion enhances the athlete’s ability to maintain stiffness during ground contact.
Tips: keep a lighter resistance and higher velocity to mimic sprint-specific speeds.

3. Wall Exchanges (Single-Leg Pogos to Switch)
Objective: Improves foot strike under the hip, forward lean body angle, and ankle stiffness during ground contact.
Evaluation: Single-leg pogos effectively target ankle stiffness and reactive strength. Emphasising the correct lean and switching mechanics promotes alignment with sprinting phases.
Tips: Gradually increase the speed of exchanges to simulate rapid turnover in sprinting.

4. Split Squat Front Foot Pogos
Objective: Enhances ground contact time and builds reactivity in a single-leg context.
Evaluation: Split stance pogos target unilateral reactive strength, critical for reducing ground contact times in sprinting.
Tips: Emphasise minimal ground contact time and ensure the rear leg is not contributing excessively.

5. Split Squat Front Foot Lateral Hops
Objective: Improves ankle stabilisation and eccentric-to-concentric transition through multidirectional loading.
Evaluation: Lateral hops introduce variability that challenges stabilisers, which can reduce ankle collapses at toe-off
Tips: Progress from controlled lateral hops to more dynamic bounds as you feel more competent.

6.  A-Skip
Objective: Focuses on top-end sprint mechanics by reinforcing downward striking, coordinated hip/knee/ankle movement, and plyometric ‘pop’.
Evaluation: A-skips are effective for neuromuscular coordination and rhythm but are less impactful for developing force at maximal velocities.
Tips: pair it with resisted A-skips (sled below) or integrate with bounding drills to improve horizontal force transfer.

7. Sled A-Skip
Objective: Combines sled resistance with A-skip mechanics to improve hip extension force and forward projection.
Evaluation: Sled work improves horizontal force production and stride mechanics
Tips: Use moderate sled loads (~10-20% bodyweight) to avoid compromising sprint mechanics while maintaining overload for force production.

Fast Bowling Fitness: Building the Engine Behind the Speed

Why It Matters for Fast Bowlers

This session wasn’t just about effort—it was a micro-dosing approach to technical skill development:

– Short, Focused Efforts: High-quality reps were included in warm-ups to avoid fatigue.
– Reinforced Motor Patterns: Mechanics were refined when the body was primed.
– Low Neurological Load: Submaximal effort allowed for precision without overloading the system.
– Enhanced Transferability: Prepared the athlete for peak performance in gym or running sessions.

Fast Bowler Training Schedule: Building Speed, Strength, and Stamina

Fast bowling is one of the most physically demanding roles in cricket, requiring a unique combination of power, endurance, flexibility, and skill. A well-structured training schedule helps fast bowlers build the strength and fitness needed to consistently bowl at high speeds while reducing the risk of injury.

It’s not just about bowling more overs — it’s about training smart, managing workload, and developing key physical attributes.

An ideal weekly routine for a fast bowler includes a mix of strength training, sprinting, skill work in the nets, and adequate rest. Lower body power, core stability, and upper body strength are essential for generating pace and maintaining control through long spells.

Sprint training and bowling under fatigue help simulate match conditions and improve stamina. Just as importantly, recovery days with stretching, mobility work, and proper nutrition allow the body to repair and grow stronger.

By following a balanced training schedule, fast bowlers can improve their performance, prolong their careers, and stay sharp during both training and competitive matches.

How to Implement For Better Speed

If you’re a coach or fast bowler looking to integrate sprint mechanics into your program, follow these guidelines:

1. Keep It Focused: Choose 3-4 key drills per session to avoid overloading.

2. Prioritise Quality: Focus on precision over quantity—limit reps to ensure fatigue doesn’t interfere with movement patterns.

3. Progress Gradually: Start with slower or lighter movements and gradually increase speed or resistance as mechanics improve.

FAQS

How to improve run-up in fast bowling?
Practice a consistent and rhythmic run-up; focus on smooth acceleration and balance.

How to increase bowling speed exercise?
Do sprinting, plyometrics, core workouts, and resistance training (e.g., medicine ball throws, jump squats).

How to improve bowling speed?
Strengthen legs and core, perfect your bowling action, and maintain good fitness.

How to increase your pace in bowling:
Improve run-up momentum, work on explosive strength, and refine technique for efficient energy transfer.

How to bowl at 160 kmph?
Extremely rare. Requires elite genetics, exceptional fitness, perfect biomechanics, and years of professional training.

How to bowl fast yorker?
Practice bowling full and straight deliveries with a low-arm release, aiming at the base of the stumps or batter’s toes.

How to increase stamina for fast bowling?
Do interval running, long-distance cardio (30–45 mins), circuit training, and build muscular endurance in the legs and core.

How to bowl really fast?
Use a strong, smooth run-up, explosive back leg drive, high arm speed, and proper wrist position at release.

Is fast bowling genetic?
Partially. Natural speed and athleticism can be genetic, but fitness, strength, and technique play a huge role.

How to bowl leg spin?
Grip the ball with a loose wrist and spin it using your third finger (ring finger) while turning the wrist sharply on release.

How to put yorker like Bumrah?
Practice consistent release points, use a short run-up for control, and aim at the crease line during death overs.

How to increase leg spin speed?
Use a quicker arm action, reduce jump height in run-up, and drive through the crease while maintaining spin.

How to do air spin?
In trick bowling (not cricket), this involves spinning the ball mid-air using finger flick and release angle. Not a cricket term.

How to do Russian twist?
Sit on the floor with knees bent, lean back slightly, hold a weight, and twist your torso side to side to engage the core.

What food is good for fast bowlers?
Lean protein (chicken, eggs), complex carbs (brown rice, oats), healthy fats (nuts, avocado), and hydration (water, electrolytes).

Is deadlift good for fast bowlers?
Yes, if done with proper form. It builds posterior chain strength (hamstrings, glutes, back), essential for explosive power.

Final Thoughts

Effort may drive fitness, but precision builds skill. Fast bowling demands efficient force application, control, and stability, and these mechanics cannot be trained through fatigue alone. This micro-dosing approach ensures that cricket fastbowlers refine their technique while preserving energy for their main sessions.

Remember: Fatigue doesn’t build skill—smart, technical training does.

If you want to elevate your run up speed or fast bowling performance, start focusing on the finer details.