Follow this Fast Bowlers Ground Fitness Training  to increase fast bowling speed. Fast Bowlers Ground Fitness Training Programme

● Do not sit while training 

● Jog around in your rest time 

● Rest 20 Sec after each set 

● Rest 1-2 min between change in exercises




Monday 

1. 1 km Running / 2-3 Rounds of Cricket Ground ( Run @ 60-70 % Effort ) 

2. Sprints - 40 m * 10 ( Run @ 80 % Effort ) 

3. 20 m Hops / Pogo Jump on Fore Foot & Sprint 50 m * 10 Rounds ( Sprint @ 80 % Effort ) ( Try to Push Ground from Toes & Don’t Bend Your Knees ) 

Tuesday 

1. 400 m * 2 Round ( Run @ 80 % Effort ) 

2. Dead Start Sprints Resting Position to Quick Sprint ( Ask someone to say Go or Do it yourself ) 

  • Lie Down on Chest & Sprint - 40 m * 5 Sets ( Run @ 100 % Effort ) 
  • Sit on Chair & Sprint - 40 m * 5 Sets ( Run @ 100 % Effort ) 
  • Lie Down on Back & Sprint - 40 m * 5 Sets ( Run @ 100 % Effort ) 
  • Forward Tuck Jumps on MidSole of Shoes -5 jumps + 50 m Sprint * 5 Sets Try to Touch Knees on Chest 
  • High knees in ladder ( both sides) & sprint 40 m - 5 Rounds * 3 Sets  

Wednesday 

1. 2 km Running ( Run @ 30-40 % effort ) ) 

2. Resisted Sprints - 50 m * 10 Sets Use Band and Partner / Tyre to Resist Your body / Other Resistance objects ( 100 % effort ) 

3. Hurdle Jumps - 10 Jumps * 10 Sets ( Use Cricket Stumps if Hurdles not Available ) 

4. Side shuffles 10m both sides & Sprint 50m ( Place 3 cones - 1 on right, 1 on left and 1 in centre ) ( Run @ 100 % ) 

Thursday 

1. 50 m Stride * 5 Sets ( 60-70 % Effort in Running ) Not Sprints 

2. Lateral Jumps on Single Leg & Sprint - 3 Jumps & 50 m Sprint * 5 Sets Each Leg ( Perform on Midsole to increase tendon stiffness) 

3. Partner Resist & Sprint - 70m ( 20 m Partner Push + 50 m Sprint after that ) * 5 Sets ( Ask your Partner to Stand in Front of you till 20m then Move Away ) 

4. Shuttle run - place 4 cones at each 10 m. And touch one and come back then 2nd and come back and like this all four.  

Friday 

1. 100 m Stride * 3 Sets ( 60-70 % Effort in Running ) Not Sprints 

2. Kick Legs in Air & Sprint When Leg Touches on Ground 50 m * 10 Sets ( It's for Acceleration. Kick Legs means Try to do Handstand and Sprint as you land ) 

3. Kneeling Jumps - 1 Jump & Sprint 40 m * 10 Sets ( Run @ 100 % Effort ) ( Sit on your Knees, Jump and Come on Toes & Quick Sprint ) 

4. Side shuffle 10 m & Sprint 50 m ( both sides) ( Run @ 100 % effort ) 

Saturday 

1. 400 m Running - 100 m sprint + 100 m jog + 100 m sprint + 100 m jog ( Run @ 80 % Effort in sprint & 40-50 % effort in jogging ) 

2. Run Behind 20 m & Then Sprint Forward 50 m * 10 Sets ( Sprint @ 100 % Effort ) 3. Run-Up Specific 10-20 Reps ( Places Stumps / Hurdles in your run up area & Then Sprint till your Impulse Step )