If you’re chasing express pace, let me tell you something important—you don’t need to try harder, you need to train smarter.
Over the past 13+ years coaching fast bowlers at Pathak100MPH Academy, I’ve learned one thing clearly: arm speed is king. Whether you’re a young pacer or someone stuck at the same speed for years, the missing piece is often a lack of mobility, functional shoulder strength, and explosive power—not effort.
In this post, I’m sharing my personal blueprint that has helped thousands of bowlers increase pace the right way—without injury.
Step 1: Unlock Shoulder Mobility
Before we build speed, we must free up the shoulder joint.
Shoulder Dislocate Drill
Mobility is the foundation. A tight shoulder restricts rotation, leading to slower arm action and injury risk.
How to do it:
- Use a resistance band or PVC pipe
- Move arms slowly over and behind your head
- 2–3 sets of 15 reps in your warm-up
Why it works: Improves shoulder range, loosens stiffness, and prepares you for high-speed action.
Step 2: Build Shoulder Strength (Smartly)
Strength gives you control over your speed. But going too heavy too early can ruin your rhythm. We build it the right way.
Shoulder Press (Progressive Load)
- Start light: 5–7.5 kg dumbbells
- Gradually add weight weekly
- Form first—no jerky lifts
Med Ball Throws (Chest + Overhead)
- Use 2–4 kg medicine ball
- 3 sets of 8 throws, twice a week
- Focus on explosive push
Resistance Band Work
- External rotations, lateral raises
- Move from low to high resistance
- 8–10 reps per arm
These exercises build rotational strength, essential for a strong, injury-free bowling arm.
Step 3: Explosive Plyometrics for Arm Speed
Now that you’re mobile and strong—it’s time to turn that into pure speed.
Single-Hand Med Ball Slam
- Slam with bowling arm only
- Focus on speed and whip, not power
Lying Med Ball Throw
- Lie on your back and throw the ball upward
- Forces you to use your arm alone for speed
Explosive Push-Ups
- Try clap push-ups or med ball push-ups
- Build fast-firing chest, shoulder, and triceps
Plyometrics train your fast-twitch fibers—the ones that actually make you fast.
Step 4: Specific Bowling Drills for Arm Speed
Now apply everything into your action.
Tennis Ball Throws
- Train pure arm speed
- Use target zones for accuracy
Lightweight Ball Bowling
- Use 100–120g training balls
- Focus on quick wrist snap and full extension
Advance Weighted Ball Drill
- Use 150–200g balls from a short run-up
- No more than 8–10 balls per session
- Only after full shoulder warm-up
Overdoing weighted balls without preparation = injury risk. Be smart. Be structured.
Step 5: Mindset of a Fast Bowler
The truth? Most bowlers are mentally stuck, not physically slow.
Speed-Focused Mental Routine
- Before bowling: Visualize your perfect fast delivery
- Self-talk: Say “Fast. Free. Explosive.” before each spell
- Stop chasing speed—trust your training
When the mind believes, the body follows. Fast bowling is 50% mental.
Final Words from Ankit Pathak
Bowling fast isn’t magic—it’s science, system, and self-belief.
Train your shoulder, fine-tune your technique, and control your mind. This complete arm speed solution works, not just because it sounds good—but because it’s tested daily with real bowlers at Pathak100MPH.
Stick to this process for 6–8 weeks—and I promise, you’ll feel the difference. Stay consistent. Stay explosive.
