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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:
- Volume over Speed: They focus on bowling long spells instead of quality speed training
- Flawed Mechanics: They ignore their run up and delivery stride technique
- Poor Conditioning: They skip fitness training and wonder why they tire quickly
- Incorrect Ball Weight: They use wrong sized and weighted cricket balls in practice
- Weak Foundation: They never work on their core strength which is the foundation of pace bowling
- Dropping Wrist: 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.
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.
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.
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:
- 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 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. Boxing 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.
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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 →