Being a bowler who can throw fast balls allows you to keep pressing your opponent's batsman and become the team's first choice when it comes to dropping a wicket (three milestones in cricket). Perfecting the speed of your throwing technique takes a lot of time and practice. Develop solid throwing moves and strengthen your body to acquire the skills needed to be a great pitcher.
Step
Part 1 of 3: Polishing Your Throw
Step 1. Record your throwing moves on video for analysis
It will be easier to evaluate and understand your throws if the throwing motions are recorded on video and can be watched over and over again.
- Open the video recorder on your phone and record your throwing motions.
- Take a few throws to gauge the big picture of your throwing attitude
- Watch the footage to determine which aspects of the throwing motion need to be adjusted.
Step 2. Keep your elbows immobile during the throwing motion
Correct arm placement is essential for a fast throw. Avoid throwing straight arms to increase your throwing speed.
Step 3. Use your whole body to generate momentum
Throwing speed doesn't just come from the arms. Make sure your entire body participates in the throwing of the ball to achieve maximum throwing speed.
- Always land your front foot on the same point, relative to the crease.
- Rotate your upper body using your pelvis to push your torso forward.
- Swing the non-throwing arm to whip the throwing hand forward.
Step 4. Flick your wrist as you release the ball
Smooth release coupled with plenty of wrist motion helps increase your throwing speed. A quick flick of the wrist produces an additional burst of momentum on the ball as it is released.
Step 5. Practice a consistent path and throw length
Take some time to find a good ball bounce and practice it to be as accurate as possible. There's no point in throwing a quick ball if the referee keeps calling for a no-ball.
- Make a target on the ground to indicate where you want the ball to bounce.
- Set a milestone to aim for.
- Throw the ball continuously to strengthen your muscle memory.
Step 6. Practice perfecting different types of speedball throwing
The fast ball thrower applies several special throws with different ball and hand positions on each throw. Keep hitting your opponent's bat by practicing different types of throws. Take advantage of a variety of grips and spins to vary your throw:
- Practice dragging your fingers along the side of the ball as you throw to create a spin so that the ball cuts to the left or right after bouncing.
- Try tossing the ball with little or no spin and perfect the yorker throw.
- Position the seams of the ball vertically in your hands so that the ball bounces off the seams and swerves to the sides after bouncing.
Part 2 of 3: Perfecting Run Up
Step 1. Start your run up from the same point each time
Count the number of steps taken as it approaches the crease. Make sure your run ups are consistent to strengthen your muscle memory when throwing.
- Practice a few throws to determine your natural starting position.
- Mark this point in the pitch.
- Measure the distance from your starting point to the crease.
- Mark the dots at either end of these before you play each game.
Step 2. Get a nice final jump
Body position and jump height will vary for each person. As you practice run-ups, determine the jump that feels most natural to get the right foot placement for your throwing motion.
- If you jump too high, the momentum will be disturbed and the speed of the throw will slow down.
- If you don't jump, the throwing power of the ball will decrease.
- Practice moderate jumps to optimize your stance before throwing.
Step 3. Land your front foot on the same spot each time you throw
While the position of your hands and the spin of the ball will vary with each throw, your body movement and placement should always be consistent. Practice landing on the same spot so the referee doesn't call for a no-ball.
Step 4. Practice run ups to solidify your technique
Once you've determined the optimal distance, jump height, and foot placement for your throw, practice continuously so you don't have to think about it during the match. Let muscle memory guide your body so that your throwing speed comes out naturally.
Part 3 of 3: Improving Strength and Conditioning
Step 1. Develop an exercise routine to increase muscle strength
While the right technique is crucial to throwing a fast ball, optimizing your body's performance through a consistent training routine is equally important.
- Set aside three days a week for weight training.
- Do exercises to strengthen your arms, chest, and legs, such as bicep curls, bench presses, lat pull downs, and squats.
Step 2. Increase stamina with cardio workouts
You can increase your endurance through cardio exercises, such as running or jogging.
Step 3. Strengthen your core muscles to prevent injury
Because of the weight and twist the body experiences when throwing, it's important to have strong core muscles to prevent injury.
- Do a kettle twist by sitting with both hands holding the weight. Twist from side to side and place weights on the sides of your feet each time turning your body to the side.
- Do crunches to strengthen your abdominal muscles.
- Hang on a pull-up bar and bring your knees up to your chest.
Step 4. Practice consistently on the pitch
Get used to playing on the pitch by practicing weekly. Make sure you set aside a few days of rest to prevent overloading your muscles and causing injury.
Tips
- Practice throwing with a batsman to improve your throwing during a match.
- Consult a trainer regarding specific exercises to improve your performance.
- Watch professional cricket players play, and learn from their moves.
