As a fast bowler it is important to be able to deliver the ball from a tall and stable position to ensure maximum speed and accuracy. Therefore it is important for a fast bowler to have sufficient strength and control to ensure correct movement of the body when bowling. As an example, often we will see a fast bowler whose back leg collapses at back foot landing - this results in a reduction in the transfer of the force through the body to the ball and therefore a reduction in bowling speed. This is then often associated with an increase risk in injury from the poor mechanics and associated compensations as the bowler tries to increase their bowling speed.
These 3 exercises are an important part of our fast bowler strength programs and can help you to improve your fast bowling.
1. Barbell Single Leg Straight Leg Deadlift
This exercise is focused upon the development of single leg control at the hip. By keeping the knee straight it ensures that the posterior chain, and most importantly the hip extensors (such as the powerful gluteus maximus muscle), are utilised to complete the movement. Single leg control is important for both back foot and front foot landing positions during the delivery.
Setup
- Stand tall with your feet shoulder width apart and toes tuned out slightly
- Keep your chest up and set your shoulder blades down and back
- This positioning of the shoulders and chest needs to be held throughout this lift
- Grip the bar slightly wider than shoulder width with an overhand grip
- Let the bar hang in front of your thighs
Movement
- Transfer your weight to the working leg and your other leg trail behind you
- Initiate the movement by pushing your hips backwards and hinging over your leg, allowing the shoulders to come forward
- The movement should be smooth and controlled and keep your arms straight throughout the lift
- The bar should move in a vertical line and remain almost in contact with the body, the finishing position is just below the kneecap
- Complete the lift by pushing through the ground and pull your hips through, visualising the hamstrings hauling the upper body up.
2. Dumbbell Reverse Lunge
The reverse lunge is an excellent exercise for the development of single leg strength at the knee and the hip. Strength is a very important property to develop for fast bowlers as fast bowlers need to withstand up to 5 – 7 times their bodyweight on back foot and front foot landings. The ability to be able to transfer force from the back foot to front foot during the delivery without ‘leaking’ power through collapsing or falling over will ensure you bowl with good speed.
Setup
- Stand normally with your arms hanging at your sides and a dumbbell in each hand
Movement
- Take a long step backward with one leg while keeping the majority of your weight on your front heel and maintaining an upright posture
- Use the front leg to slowly lower your descent until the knee of the back leg is just above the ground
- Ensure the hip, knee and ankle of the front leg remain aligned during the movement
- Propel yourself back up to the starting position by pushing the heel of your front leg into the ground
- Complete a full set on one leg before changing to the other side
3. Box Jump Back Foot Landing
Incorporating bowling specific preparation drills into the strength and conditioning program enables us to reinforce and embed the correct mechanical position under load. This drill is focused upon replicating back foot landing and the transfer from back foot to front foot during the bowling delivery. This enables the bowler to concentrate on driving into the ground on back foot landing and maintaining a tall position. The height of the box can be changed dependent upon the skill level of the bowler and the load that needs to be applied. The higher the box, the more difficult and the higher the load applied. We would recommend keeping the repetitions of this drill low (under 5) and focusing upon the quality of execution. All plyometric exercises can apply a high load to the nervous system and should be progressed slowly and conservatively.
Setup
- This exercise requires a stable plyometric box or step
- Stand with your weight evenly distributed behind the box and holding a cricket ball in your delivery hand
Movement
- Place your front bowling leg on the box in front of you
- Drive through this leg and jump off the box replicating your take off position
- Concentrate on your bowling gather and high front arm position
- Land on your back foot and transfer your weight to your front foot and finish your bowling action and follow through
- Ensure you replicate bowling arm, wrist, front arm, back foot and front foot positions that are consistent with your normal delivery and what you are trying to achieve