This post contains affiliate links. If you buy through these links,
I may earn a small commission at no extra cost to you.
Want to bowl faster in cricket? Every young Indian fast bowler dreams
of steaming in like Jasprit Bumrah or Mohammed Siraj and beating the
batsman with sheer pace. The good news is that bowling fast is not
just about natural talent — it is a skill that can be developed
through the right training methods, the right technique and the right
equipment. In this complete guide we share the proven tips and
training methods used by fast bowling coaches at cricket academies
across India to help you bowl faster, bowl smarter and stay injury
free throughout the season.
Why most Indian fast bowlers never reach their true pace potential
Most young Indian fast bowlers make the same mistakes that limit
their pace development:
- They focus on bowling long spells instead of quality speed training
- They ignore their run up and delivery stride technique
- They skip fitness training and wonder why they tire quickly
- They use wrong sized and weighted cricket balls in practice
- They never work on their core strength which is the foundation of pace bowling
- They bowl with poor wrist position and lose yards of pace on every delivery
Fix these six mistakes and your pace will improve significantly within
weeks of focused practice.
The 3 pillars of fast bowling in cricket
Every fast bowling coach in India will tell you the same thing —
pace bowling is built on three foundations:
- Technique — your run up, delivery stride and wrist position
- Fitness — your strength, flexibility and cardiovascular endurance
- Practice — focused, quality repetitions with the right equipment
Ignore any one of these three pillars and your pace development will
always be limited. Work on all three simultaneously and the improvement
is dramatic.
Fast bowling technique tips for Indian players
1. Perfect your run up first
Your run up is the engine of your fast bowling. A smooth, rhythmic
and well measured run up generates momentum that translates directly
into pace at the crease. Here is how to perfect yours:
- Mark your run up exactly — consistency is everything
- Start your run up at a controlled pace and gradually accelerate
- Your last three strides before the crease should be your fastest
- Keep your head still and eyes focused on the target area throughout
- Pump your arms powerfully — arm speed directly increases ball speed
- Never change your run up length mid season — consistency builds muscle memory
2. Load up in your delivery stride
The delivery stride is where most Indian fast bowlers lose significant
pace. When your front foot lands at the crease your body should be
fully coiled like a spring — chest pointing toward fine leg, bowling
arm high, non bowling arm pointing at the batsman. This coiled position
is called the load up and it is the source of all your power. Players
who skip the load up and bowl with an open chest lose 10 to 15 kmph
of pace instantly.
3. Drive through with your front arm
Your non bowling arm is your secret weapon for pace. As you release
the ball pull your front arm down powerfully toward your hip. This
rotation drives your bowling arm through faster and generates
significant extra pace. Watch any footage of Jasprit Bumrah or
Mohammed Shami and notice how aggressively they pull their front arm
down at the moment of release. This single technique fix adds 5 to
10 kmph for most bowlers within weeks of practice.
4. Snap your wrist at release
Wrist position at the point of release is crucial for both pace and
seam movement. Your wrist should be directly behind the ball at the
moment of release — not collapsing to the side. A strong wrist snap
at release adds both pace and bounce to your deliveries. Practice
wrist snap exercises daily by flicking a cricket ball against a wall
using only your wrist and forearm — no full bowling action needed.
Fitness training for fast bowlers in India
Core strength exercises — the foundation of pace
Core strength is the single most important physical attribute for
fast bowlers. Every ounce of pace you generate passes through your
core. A weak core means lost pace, poor control and a high risk of
back injuries. Here are the best core exercises for Indian fast
bowlers that require zero equipment:
- Plank — hold for 60 seconds — builds deep core stability
- Side plank — 45 seconds each side — strengthens obliques used in bowling action
- Dead bug — 3 sets of 10 reps — builds core coordination essential for bowling
- Russian twist — 3 sets of 20 reps — builds rotational core strength
- Medicine ball rotational throws — 3 sets of 15 — directly mimics bowling action
Leg strength exercises for fast bowlers
Your legs generate the initial momentum in your run up and absorb
the impact of your front foot landing at the crease. Strong legs mean
more pace and fewer injuries:
- Squats — 3 sets of 15 reps — builds overall leg strength
- Lunges — 3 sets of 12 each leg — mimics the delivery stride
- Box jumps — 3 sets of 10 — builds explosive power for run up acceleration
- Calf raises — 3 sets of 20 — strengthens ankles for front foot landing impact
- Sprint training — 6 x 30 meter sprints — builds run up speed and acceleration
Shoulder strength and flexibility
Fast bowlers put enormous stress on their shoulder joint with every
delivery. Shoulder strength and flexibility training prevents injuries
and maintains pace through long spells:
- Shoulder rotations — 20 each direction before every bowling session
- Resistance band pulls — 3 sets of 15 — strengthens rotator cuff muscles
- Towel stretch — hold 30 seconds each arm — maintains shoulder flexibility
- Wall slides — 3 sets of 10 — improves shoulder blade control
Best training equipment for fast bowlers in India
1. SAS Sports Batting Tee with Cones — ₹474
We have recommended this brilliant training aid before and it is
equally valuable for fast bowlers as it is for batsmen. The 6 included
cones are essential for setting up run up markers, delivery stride
drills and fielding fitness circuits. Every fast bowler should have
a set of cones to practice their run up consistency and delivery
stride measurement. With a 4.2 star rating from 269 genuine buyers
this is the most trusted budget training aid available in India.
Check SAS Sports Batting Tee
+ 6 Cones on Amazon → ₹474
2. TIMA Hanging Cricket Ball — ₹229
The TIMA hanging cricket ball is not just for batsmen — fast bowlers
use it extensively to practice their wrist snap and release action
without needing a batsman or a full run up. Hang it at the correct
release height and practice snapping your wrist through the ball
repeatedly to groove the correct release position. With 1,813 reviews
on Amazon India this is the most trusted cricket practice tool in the
country at any price.
Check TIMA Hanging Cricket Ball
on Amazon → ₹229
3. SG Batter Rubber Cricket Ball — ₹269
Fast bowlers should practice with a rubber ball on cement pitches
rather than leather balls to save their precious leather balls for
turf and net sessions. The SG Batter rubber ball has the same weight
and feel as a leather ball making it perfect for practicing your full
bowling action on cement pitches across India. At just ₹269 with a
4.1 star rating from 30 genuine buyers it is exceptional value for
fast bowling practice.
Check SG Batter Rubber Cricket Ball
on Amazon → ₹269
Weekly fast bowling training schedule for Indian players
- Monday — Core strength training 30 mins + run up practice with cones 20 mins
- Tuesday — Full bowling session in nets — focus on delivery stride and load up
- Wednesday — Leg strength training 30 mins + wrist snap practice with hanging ball
- Thursday — Short spell bowling — 5 overs maximum — focus on front arm drive
- Friday — Shoulder strength and flexibility 20 mins + sprint training 30 mins
- Saturday — Full match or team practice
- Sunday — Rest and recovery — essential for muscle growth and injury prevention
How to measure your bowling speed at home
Most Indian club cricketers never know their actual bowling speed.
Here are three ways to measure your pace without expensive equipment:
- Cricket speed radar apps — download free apps like Cricket Radar on your phone and have a friend hold it behind the stumps while you bowl
- Video analysis — record your bowling on your phone at 120 frames per second slow motion and compare your action to professional fast bowlers
- Pitch length timing — a cricket pitch is exactly 20.12 meters — time how long your delivery takes from hand to stumps using slow motion video
Common fast bowling injuries and how to prevent them
- Lower back stress fractures — most common injury in young Indian fast bowlers — prevented by core strengthening and limiting overs bowled per session
- Shoulder impingement — prevented by shoulder rotation exercises before every session
- Shin splints — prevented by gradual increase in bowling workload and proper warm up
- Side strain — prevented by oblique strengthening exercises and proper load up position
- Knee pain — prevented by quad strengthening exercises and proper front foot landing technique
Never bowl through pain. If you feel pain during bowling stop immediately and rest for at least 48 hours before bowling again. Bowling through pain turns minor issues into serious injuries that can end your cricket career.
Frequently asked questions
What is a good bowling speed for a 15 year old Indian cricketer?
A good bowling speed for a 15 year old Indian cricketer is between
100 and 115 kmph. Elite junior fast bowlers at NCA level bowl between
115 and 125 kmph at age 15. Do not compare yourself to others — focus
on improving your own speed by 5 kmph every 3 months through
consistent training.
How many overs should a young fast bowler bowl per day in practice?
Young fast bowlers aged 13 to 17 should bowl a maximum of 6 to 8
overs per practice session. Bowling too many overs too young is the
primary cause of lower back stress fractures in Indian junior cricketers.
Quality always beats quantity in fast bowling development.
Can I bowl fast without going to a cricket academy?
Yes absolutely. Many successful Indian fast bowlers developed their
pace through self training and street cricket before joining academies.
Use the technique tips and fitness exercises in this guide consistently
for 3 months and you will see significant improvement in your bowling
speed without any formal coaching.
Does height help in fast bowling?
Yes, taller bowlers have a natural advantage because they release
the ball from a higher point creating more bounce and a steeper angle
into the batsman. However shorter bowlers like Jasprit Bumrah have
proven that exceptional technique and fitness can more than compensate
for a lack of height. Focus on technique first — height is something
you cannot control.
How long does it take to increase bowling speed by 10 kmph?
With consistent focused training using the methods in this guide most
Indian fast bowlers can add 5 to 10 kmph to their bowling speed within
3 to 6 months. The improvement comes from a combination of better
technique, increased core and leg strength and more efficient use of
your run up momentum. Consistency is the key — train 5 days a week
without skipping sessions.
Also read: Best cricket bats under ₹2000 in India
Also read: Best cricket shoes under ₹2000 in India
Also read: Best cricket helmet under ₹1500 in India
Also read: Best cricket training aids under ₹1000 in India
Also read: Best cricket balls for practice in India
Also read: Cricket bat size guide for Indian players
Get Everything You Need to Bowl Faster — Check Prices on Amazon India
All the training equipment mentioned in this guide is available
on Amazon India right now with genuine buyer reviews and fast
delivery. Click the links below to check the latest prices and
order directly from Amazon. Prices change daily so always check
Amazon for the most current deal before buying.
| Equipment | Best for | Check price |
|---|---|---|
| SAS Sports Batting Tee + 6 Cones | Run up markers and footwork drills | Check on Amazon → |
| TIMA Hanging Cricket Ball | Wrist snap and release practice | Check on Amazon → |
| SG Batter Rubber Ball | Full bowling action on cement pitches | Check on Amazon → |
💡 Pro tip — Buy all three together for under
₹1000 and have a complete fast bowling practice setup at home.
That is less than the cost of a single net session at most
cricket academies in India.
Still looking for more cricket equipment? Browse our complete
cricket gear guides below or
browse all cricket training
equipment on Amazon India →