Follow this Fast Bowlers Home Training Schedule  to increase Fast bowling speed and strength . Fast Bowling exercises at Home . Fast Bowlers Training Program schedule. 

FOLLOW THE RULE BELOW 

● Rest for 40 sec - 1 minute between each Exercise 

● Rest for 30 Sec Between Each Set 

● Don’t forget to drink water / Electrolytes during exercise to replenish lost fluids

● 2 Days rest in a week



Day 1 - Legs + Bowling Specific Legs Strength 

1. Squats : 3 Sets * 20 Reps 

2. Jumping Lunges : 3 Sets * 10 Each Leg 

3. Single Leg Romanian Deadlift with Weight : 3 Sets * 10 Each Leg 

4. Tuck Jumps : 3 Sets * 10 Jumps 

5. Bulgarian Split Squats with Weight : 3 Sets * 10 Each Leg 

6. Goblet Squats : 3 Sets * 10 Reps 

Bowling Specific 

1. Front Foot Isometric Hold - 3 Sets * 20 Sec 

2. Front Foot Up & Down - 3 Sets * 10 Reps 

3. Skipping - 3 Sets * 50 Reps


Day -2 - Cardio + Plyometric + Bowling Specific Cardio Workout 

Tabata Workout 

● 4 Minute Workout * 2 Sets 

● 20 Second Work + 10 Second Rest Exercises 

1. Burpees 

2. Mountain Climbers 

3. Plank 

4. Squat Jump 

Plyometrics 

1. Single Leg Drop Jump & Rotate - 3 Sets* 10 Each Leg 

2. Drop Jump & 2 Lateral Jump + Hold on other leg - 3 Sets * 10 Each Leg 

3. Single leg diagonal jump + broad jump - 3 * 10 Each Leg 

4. Toe taps - 3 Sets * 30 Seconds 

Bowling Specific 

1. Depth drop jump & vertical jump - 3 Set * 10 Reps 

2. Bowling Release Position Hold - 3 Sets * 30 Seconds 3. 

4 Tent peg Drills - 3 Sets * 20 Reps 

4. Side Shuffles on Toes - 3 Sets * 10 Reps Each Leg

Day 3 = Shoulder Strength + Bowling Specific 

Shoulder 

1. Pike Push-Ups - 3 Sets * Max Reps 

2. Hindu Push-Ups - 3 Sets * Max Reps 

3. Weight Drop & Catch - 3 Sets * 10 Reps Each Arm 

4. Dumbbell Shoulder Press / Any Weight - 3 Sets * 10-12 Reps 

5. Dumbbell / Weighted Front Raise - 3 Sets * 10-12 Reps 

6. Push-Ups to Plank - 3 Sets * 10 Each Arm 

7. Handstand hold / Walk - 1 Set 

Bowling Specific - Hip Shoulder Separation 

1. Front leg on bench & Rotate hips & Pre Turn Back foot - 3 Sets * 10 Reps 

2. Hip Shoulder Separation with Gym plate - 3 Sets * 10 

3. Underhand Med ball / Dumbbell Pass - 3 Sets * 10 ( Focus on hip shoulder separation ) 

4. Wall drill - 3 * 10 Reps ( Separate hips and shoulder )

 Day 4 = Abs + Bowling Specific 

ABS ( Complete 1 Set of Each then Rest 1 Min & Another Sets = 3 Sets ) 

1. Lying leg raises - 12-15 Reps 

2. Side Plank - 45 Seconds Hold ( Both Sides ) 

3. Crunches - 20-25 Reps 

4. Mountain climbers - 45 Seconds 

5. Hollow Hold - 20-30 Seconds Hold 

Bowling Specific 

1. Weighted Front Foot Hold in Stride Position - 5 Sets * 30 Sec Hold 

2. Weighted Step-Up Alternate legs - 3 Sets * 10 Each Leg 

3. Drop Jump from box and bowl - 3 Sets * 10 Reps 

4. Drop Jump in Stride position - 3 Sets * 10 Reps 

5. Seated Bowling - 3 Set * 10 Reps 

 Day 5 = Arm + Crossfit + Bowling Specific Arms + Crossfit 

1. Diamond push ups - 3 Sets * Max Reps 

2. Seated Bench Dips - 3 Sets * 10-12 Reps 

3. Alternate Bicep Curls - 3 Sets * 10-12 Each Side 

4. Deadlift - 3 Sets * 10 Reps 

5. Dumbbell Clean Jerk - 3 Sets * 10 Each Arm 

6. Chin ups - 3 Sets * Max Reps 

7. Single Arm Split Jerk - 3 Sets * 10-12 Reps 

Bowling Specific 

1. Resisted Bowling Action = 3 Sets * 20 Reps 

2. Weighted Delivery Stride Hold = 3-5 Sets * 30 Sec 

3. Run Up Wall Drill = 3 Sets * 50 Reps 

4. Trunk Rotation Drills = 3 Set * 20 Reps 

5. Overloading Non Bowling Arm = 3 Sets * 10 Reps 

 Day 6 = Chest + Bowling Specific Chest 

1. Clap Push-Ups = 3 Sets * Max Reps 

2. Decline Push-Ups = 3 Sets * Max Reps 

3. Banded Push-Ups = 3 Sets * Max Reps 

4. Single Arm Dumbbell Press = 3 Sets * 10 Each Arm 

5. Pull Over = 3 Sets * 10 Reps 

Bowling Specific 

1. Drop Jump & Board jump - 3 Sets * 10 Reps 

2. Stride Position Jumps - 3 Sets * 20 Jumps 

3. Resisted Front Foot Hold - 5 Sets * 30 Sec Hold 

4. Seated Bowling - 3 Sets * 10 Reps 

5. Perform Bowling action and stp in stride position - 3 Sets * 10 Reps