Improving bowling speed and agility in cricket requires a combination of strength training, mobility exercises, and explosive movements. If you're a pacer aiming to add extra kilometers to your delivery or a spinner looking to boost your athleticism in the field, the following workouts can elevate your performance 1. Sprint Intervals (Speed & Endurance) Short sprints (20-40 meters) with rest intervals mimic bowling bursts and improve overall pace and stamina. Routine 6-8 sprints, 100% effort, 30-60 seconds rest. 2. Weighted Squats (Leg Strength) Powerful legs generate the force needed in your run up and delivery stride. Routine 3-4 sets of 6-8 reps, moderate to heavy weight. 3. Agility Ladder Drills (Footwork & Balance) Improves coordination, foot speed, and body control during follow through and fielding. Routine 4-6 ladder patterns, repeat each 2-3 times. 4. Medicine Ball Slams (Explosive Core Strength) Replicates the explosive force of bowling, helping with shoulder and torso rotation. Routine 3 sets of 10-12 reps. 5. Bounding and Plyometric Jumps (Explosiveness) Builds lower-body power, useful for a strong gather and final bowling stride. Routine 3-4 sets of broad jumps or single leg bounds. 6. Mobility & Flexibility Work (Injury Prevention) Daily stretches, yoga, or resistance band work to improve range of motion in shoulders, hips, and hamstrings. Pro Tip Combine these workouts with proper warm ups, hydration, and a recovery routine. Consistency, not intensity alone, is key to sustained speed improvement. By incorporating these exercises into your weekly routine, you can develop the strength, speed, and agility needed to become a faster and more effective bowler.