So training for this requirement you need to go with large number of reps in the range of 30 -50 for isolated movement exercises with moderate weights. When people think of the muscles used in bowling they tend to focus on key areas such as the arms, shoulders, and legs. In this case it’s the yorker and different variations of the yorker. Taking a small amount of time to warm up your body will help prevent injury during exercise and prevent lactic acid buildup in your muscles. (Lactic acid is one of the key causes of sore muscles.) Place your fore and middle fingers parallel to the … Strong legs and glutes give a fast bowler balance and power at the crease while a strong core protects the back from injury which is … Swimming, cycling, rowing, and walking are good sports to take part in to increase cardio. Even though bowling can be incredibly challenging, the overall enjoyment of the sport is what drives Kenneth to share his passion for bowling with others so that they can also experience the joy of the game. Bowling, which is a sport, is no exception to this rule. Australian Cricket Institute. Bowling, particularly fast, places a huge strain on the lower back. You’ll need a medicine ball (weight will depend on your age/strength, see below for quick guide) and it’s also best performed with a partner. For beginners complete reps of 20 three times a week and increase the reps as your endurance goes up. < Chest Drive. This particular drill is performed as a routine or series of progressions. They argued that rest is essential for management. Bend your elbows to lower your body towards the ground, stopping about 2 inches away so your hands and toes remain the only parts of you to touch the ground. For an extra stretch, you can tilt sideways at the waist in the direction you are pulling, you should feel a small stretch down the side of your abdomen. Try to keep your arms straight and not generate all the power using your arms. All you need is your five fingers! When engaging in a work-out routine at home, stretch your leg muscles by sitting on the floor, extending your legs outward in front of you together, and slowly reach down your calf muscles of your legs and grab and hold your legs with your hands as far down toward your ankles as you are able to stretch. 1 cone outside off for a right hander, 1 cone outside off for a left hander and I like to use a shoe for the straight one to simulate a batsman’s feet. You can also complete it throughout the week to improve flexibility over time. While these groups of body parts are indeed important to the sport of bowling it is also important to not just focus solely on these areas. Your wrist and fingers play huge roles in your ability to bowl, your wrist turning the ball just right to complete your throw and your fingers clinging and maneuvering a ball many times their weight. If you would like our free fast bowling technique checklist, click the image below to download. You’ll just need an empty net, stumps, ball and 3 targets (I like to use a shoe). Start by placing your hands and knees on the floor, making sure you are wearing shoes with good traction or going barefoot. They’re also great in season to use before training or a game as part of your warm up routine. 2. While it is very important to work out your limbs and muscles as a bowler it is also important that you should work to improve your grip. It's easy to do once mastered and can be done almost anywhere which is especially good for fielders and fast bowlers who want to warm up to run while on the field. © 2017-2021. A drill is is a means of teaching or training through repeated exercise or repetition of an act. This exercise focuses on strengthening the flexion and extension of your wrist, improving muscles for bowling and increasing your grip strength. Every bowling workout routine should include the lunge curls exercise. The lunge helps work out your legs and abdominal muscles, as well as strengthens your knee joints and improves flexibility. I call my version of this system "RAMPIPE", adapted from a trainer called Ian Jefferys. Take a small weighted ball (can of vegetables will work if you can’t find a ball) and cradle it in your hand face up. Complete the core warm-up (1 set of each exercise) before starting the strength routine. Easy to do but with great results! Improve flexibility of key muscles For healing to occur, there needs to be a period of rest. Planks. This is another gym class classic! Remember: It’s important to practice bowling to left and right handers in all execution drills. In s… So why not give them a try and see the results for yourself! There is very minimal equipment required to work on the muscle groups and joints that bowling uses and all you need are a few minutes a day to complete reps. Only your hands and feet should be touching the ground. Your body should also be straight and stiff as if you were a wooden board. Hold the position for 10-20 seconds before switching arms. This site uses Akismet to reduce spam. Waiting for the copier at work? Your email address will not be published. Your ability to select the best drills to match your practice goals often determines the success or failure of your practice sessions. Pull your arm across your chest, keeping it straight and somewhat loose. You may remember this type of exercise from your gym classes at school. This stretch is a great way to stretch out your shoulder and upper arm muscles, key muscles used in bowling. Fit Bowler exercises are meant for everyone – beginners to league & competitive bowlers, youth and high school bowlers to senior bowlers.