Difference between revisions of "Bowl Fast in Cricket"
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== Steps == | == Steps == | ||
=== Working on Your Delivery=== | === Working on Your Delivery=== | ||
| − | #Record a video of your bowling delivery to analyze. It is much easier to evaluate and understand how you are bowling if you are able to watch yourself.<ref>http://news.bbc.co.uk/sport2/hi/cricket/england/4379746.stm</ref> | + | #Record a video of your bowling delivery to analyze. It is much easier to evaluate and understand how you are bowling if you are able to watch yourself.<ref name="rf1">http://news.bbc.co.uk/sport2/hi/cricket/england/4379746.stm</ref> |
#*Set up a cell phone or video recorder to record your delivery. | #*Set up a cell phone or video recorder to record your delivery. | ||
#*Bowl several deliveries to get a good measure of your form. | #*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. | #*Watch your recording to determine what aspects of the delivery need to be adjusted. | ||
| − | #Maintain a fixed elbow flexion during delivery. Proper arm placement is important to generating faster ball speeds. Avoid using a straight arm delivery and you'll have better results achieving high bowling speeds.<ref>http://www.iiste.org/Journals/index.php/ISDE/article/view/224/110</ref> | + | #Maintain a fixed elbow flexion during delivery. Proper arm placement is important to generating faster ball speeds. Avoid using a straight arm delivery and you'll have better results achieving high bowling speeds.<ref name="rf2">http://www.iiste.org/Journals/index.php/ISDE/article/view/224/110</ref> |
| − | #Use your whole body to generate momentum. Bowling speed comes from more than just your arm. Make sure your whole body is involved in the delivery of the ball to achieve maximum bowling velocity.<ref>http://www.theguardian.com/sport/2002/nov/03/cricket.features</ref> | + | #Use your whole body to generate momentum. Bowling speed comes from more than just your arm. Make sure your whole body is involved in the delivery of the ball to achieve maximum bowling velocity.<ref name="rf3">http://www.theguardian.com/sport/2002/nov/03/cricket.features</ref> |
#*Land your front foot at the same spot relative to the crease each time. | #*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. | #*Rotate your upper body using your hips to propel you forward. | ||
#*Swing your non bowling arm to whip your bowling arm forward. | #*Swing your non bowling arm to whip your bowling arm forward. | ||
| − | #Snap your wrist at delivery. A smooth release punctuated by lots of wrist action helps to improve your bowling speed. A quick snap of the wrist puts an extra burst of momentum on the ball when you let it go.<ref>http://www.strengthspeedagility.com/how-to-bowl-faster/</ref> | + | #Snap your wrist at delivery. A smooth release punctuated by lots of wrist action helps to improve your bowling speed. A quick snap of the wrist puts an extra burst of momentum on the ball when you let it go.<ref name="rf4">http://www.strengthspeedagility.com/how-to-bowl-faster/</ref> |
| − | #Practice bowling a consistent line and length. Take time to practice knowing where you want the ball to bounce to be as accurate as possible. It won't matter how fast you can bowl if you are consistently being called for no balls.<ref | + | #Practice bowling a consistent line and length. Take time to practice knowing where you want the ball to bounce to be as accurate as possible. It won't matter how fast you can bowl if you are consistently being called for no balls.<ref name="rf4" /> |
#*Mark a target on the ground where you want the ball to bounce. | #*Mark a target on the ground where you want the ball to bounce. | ||
#*Set up a single stump to aim for. | #*Set up a single stump to aim for. | ||
| Line 24: | Line 24: | ||
#*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. | #*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. | ||
=== Perfecting Your Run Up === | === Perfecting Your Run Up === | ||
| − | #Start your run up from the same point every time. Count the number of steps you are taking as you approach the crease. Make sure you are consistent to solidify your muscle memory for your delivery.<ref | + | #Start your run up from the same point every time. Count the number of steps you are taking as you approach the crease. Make sure you are consistent to solidify your muscle memory for your delivery.<ref name="rf3" /> |
#*Practice several deliveries to determine your natural starting position. | #*Practice several deliveries to determine your natural starting position. | ||
#*Mark this spot on the pitch. | #*Mark this spot on the pitch. | ||
#*Measure the distance of your starting location to the crease or foul line. | #*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. | #*Mark this spot on both ends of the field before you play each match. | ||
| − | #Get a good final bound. Body position and jump height will vary from person to person. As you practice your run up, determine what bound feels most natural to achieve the proper foot placement for your delivery.<ref>http://www.pitchvision.com/which-action-is-best-for-pace-bowling#/</ref> | + | #Get a good final bound. Body position and jump height will vary from person to person. As you practice your run up, determine what bound feels most natural to achieve the proper foot placement for your delivery.<ref name="rf5">http://www.pitchvision.com/which-action-is-best-for-pace-bowling#/</ref> |
#*A high bound can disrupt your momentum and slow your bowling speed. | #*A high bound can disrupt your momentum and slow your bowling speed. | ||
#*Having no bound will give you less power to deliver the ball. | #*Having no bound will give you less power to deliver the ball. | ||
#*Practice a moderate jump to optimize your form before delivery. | #*Practice a moderate jump to optimize your form before delivery. | ||
#Land your leading foot in the same location each time you bowl. Although the hand position and spin may vary on each delivery, your body mechanics and placement should be consistent. Practice landing in the same spot to prevent being called for no balls. | #Land your leading foot in the same location each time you bowl. Although the hand position and spin may vary on each delivery, your body mechanics and placement should be consistent. Practice landing in the same spot to prevent being called for no balls. | ||
| − | #Practice your run up to solidify your technique. After you have determined the optimum distance, bound height, and foot placement for your delivery, practice over and over so you don't have to think about these items during matches. Let your muscle memory guide your body, and the speed of delivery will come as a natural result.<ref>http://www.mycricketgame.com/cricket-coaching-skill-repetition.html</ref> | + | #Practice your run up to solidify your technique. After you have determined the optimum distance, bound height, and foot placement for your delivery, practice over and over so you don't have to think about these items during matches. Let your muscle memory guide your body, and the speed of delivery will come as a natural result.<ref name="rf6">http://www.mycricketgame.com/cricket-coaching-skill-repetition.html</ref> |
===Improving Strength and Conditioning=== | ===Improving Strength and Conditioning=== | ||
| − | #Develop a work out regimen to increase muscle strength. Although proper technique is crucial to bowling fast, optimizing your body's performance through a consistent work out routine is just as important.<ref | + | #Develop a work out regimen to increase muscle strength. Although proper technique is crucial to bowling fast, optimizing your body's performance through a consistent work out routine is just as important.<ref name="rf4" /> |
#*Set aside three days a week for weight training. | #*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. | #*Do exercises to strengthen your arms, chest, back, and legs such as bicep curls, bench presses, lat pull downs, and squats. | ||
#Improve your stamina through cardio exercises. You can increase your body's ability to perform over time by doing cardiovascular exercises like running or jogging. | #Improve your stamina through cardio exercises. You can increase your body's ability to perform over time by doing cardiovascular exercises like running or jogging. | ||
| − | #Strengthen your core to prevent injury. Because of the stresses and twists your body undergoes while bowling, having strong core muscles will help prevent injury.<ref>http://www.bodybuilding.com/fun/strength-training-for-cricket.html</ref> | + | #Strengthen your core to prevent injury. Because of the stresses and twists your body undergoes while bowling, having strong core muscles will help prevent injury.<ref name="rf7">http://www.bodybuilding.com/fun/strength-training-for-cricket.html</ref> |
#*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. | #*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. | #*Do crunches to increase abdominal strength. | ||
