Practice several deliveries to determine your natural starting position. Mark this spot on the pitch. Measure the distance of your starting location to the crease or foul line. Mark this spot on both ends of the field before you play each match.
A high bound can disrupt your momentum and slow your bowling speed. Having no bound will give you less power to deliver the ball. Practice a moderate jump to optimize your form before delivery.
If you land on your back foot, aim to keep your weight in your toes. Then, transfer your weight to your leading foot as quickly as possible.
Run in as you normally would—like an athlete! Aim to gain momentum as you run up.
Set up a cell phone or video recorder to record your delivery. Bowl several deliveries to get a good measure of your form. Watch your recording to determine what aspects of the delivery need to be adjusted.
Keep your non-bowling arm outstretched before bringing it into your body. Imagine you are going to grab the batsman and pull them toward you to help gain speed.
Land your front foot at the same spot relative to the crease each time. Rotate your upper body using your hips to propel you forward. Swing your non-bowling arm to whip your bowling arm forward.
Mark a target on the ground where you want the ball to bounce. Set up a single stump to aim for. Bowl over and over to solidify your muscle memory.
Practice dragging your fingers along the side of the ball as you deliver it to create spin and cause the ball to cut left or right after the bounce. Try to bowl the ball with little to no spin and perfect the delivery of a yorker. Aim for the batter’s feet and release the ball early. Position the seam of the ball vertically in your hand so the ball bounces off the seam and veers to the side after the bounce.
Set aside three days a week for weight training. Do exercises to strengthen your arms, chest, back, and legs such as bicep curls, bench presses, lat pull downs, and squats.
Perform kettle twists by sitting with both hands on one weight; twist from side to side placing the weight next to your legs on each side of your body. Do crunches to increase abdominal strength. Hang from a pull up bar and raise your knees toward your chest.
