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As in any sport, fast bowlers are cricketers that seem to hold the key to the game especially in today’s ever evolving cricket. They are the ones who dictate the game, make conditions for wickets, and always make the batting side on alert. But, to bowl fast is very different, a player needs a lot of strength, physical and mental, enormous amount of energy and having lots of patience to continue bowling.

Hence it is desirable to follow a routine exercise regime as suggested below especially when it comes to fast bowlers. Below is the best workout plan that will help you improve your fitness and endurance, provided to you by Sportzz World, to get all your sports needs.

Developing a Strong Foundation: Core Exercises

The basic framework of any athlete is their core muscles, and this apply to the fast bowlers quite well. Having a solid core apart from enhancing your bowling technique also plays a very important role in safeguarding your lower back. The following core exercises, recommended by Sportzz World, should be an integral part of your workout routine:

1. Planks: Begin with a plank for 30 seconds, then extend it to 2 minutes and even more. Planks play a central role in building muscles in your abs, the lower back part as well as the gluteal muscles.
2. Russian twists: Do this exercise with your feet flat on the floor, your knees flexed and a medicine ball, or dumbbell gripped between your legs. Bend your upper body to the left and right, tapping the weight on the ground at the side. Aim for 3 sets of 10 reps.
3. Bicycle crunches: Lay down with your hands on your head and flex your knees towards the chest. Perform crunch while changing your legs – instead of reaching for the knees with both hands at once, touch one elbow with the opposite knee. Aim for 3 sets of 20 reps.

Building Endurance: Aerobic Exercises

Pace bowlers, especially fast bowlers, are beneficiaries of endurance since it enables the bowler to deliver a continuous barrage without getting weary. These activities are one of the best to use when you want to build up your cardio endurance and strength. Here are some effective aerobic exercises recommended by Sportzz World:

1. Running: To start with, begin with running for 20 minutes and as fitness improves the duration and frequency of running must be stepped up. There are some important intervals that can be included into the running regimen in order to improve the tempo and coordination.
2. Cycling: Cycling should be done at a moderate intensity for 30 – 45 minutes at least 3 – 4 times in a week. Now let’s look at some of the specific ways in which cycling can benefit your body: HIIT cycling boosts aerobic fitness and leg muscle power.
3. Swimming: It is an easy aerobic exercise option to participate in hence is very beneficial in a way that it improves your fitness without placing pressure on your joints. There should be a goal of daily thirty to forty five minutes of swimming three to four times a week.

Strengthening the Upper Body: Resistance Training

The upper body strength is very important especially for the fast bowlers because that is where the power to deliver the ball from comes from. The following resistance training exercises, suggested by Sportzz World, will help you build upper body strength:

1. Push-ups: Practice initially 3 sets doing 10 reps and progress to increasing the number of repetitions or increasing the challenge of your exercises.
2. Dumbbell shoulder press: Approach an upright position by holding a pair of dumbbells at shoulder level and throwing them up overhead. Aim for 3 sets of 10 reps.
3. Lat pulldowns: To build muscle in your back and shoulders using the lat pulldown machine, do 10 repetitions of 3 sets.

Enhancing Flexibility and Mobility: Stretching and Yoga

This is greatly determined by flexibility and mobility since a fast bowler greatly requires this aspect to deliver powerful and good bowling motion. Sportzz World recommends the following stretching and yoga exercises:

1. Dynamic stretching: Before exercises, try the dynamic stretches as build up of your muscles to the exercises that you intend to do. As examples we have arm circles, leg swings, and high knees.
2. Static stretching: The last and also the least is stretching which should ideally be static after a workout training session to help improve your flexibility. Be sure to hold each stretch for between 15 then 30 seconds targeting the hamstring, quadriceps, and shoulder muscles.
3. Yoga: Replace your daily 15-20 minutes walk with yoga that is more likely to put stress on flexibility and balance. These poses like Downward-Facing Dog, Warrior II, and Triangle Pose will be great for fast bowlers, indeed.

Conclusion

In conclusion it could be stated that a fast bowler needs a balanced out workout plan that can enhance his fitness level and endurance level, needed on the cricket ground. By adopting the following exercises in your daily practice; core training, aerobic exercises, resistance training and flexibility and mobility; you will definitely become a better cricketer.

Always be sure to stretch before you exercise and after you train in order to reduce the likelihood of muscle pulls and sprains. To learn more from other experts or to get training information or other tips or products that can help you become a better fast bowler, visit Sportzz World – your partner in becoming a great fast bowler.