If you’re serious about bowling fast, there’s one part of your action you cannot afford to ignore, It’s your brace leg. After coaching 2,000+ fast bowlers at Pathak100MPH over the last 13 years, I can confidently say:
“It’s not just a landing leg, it’s your power‑transfer point, your anchor, and your balance controller. If your brace leg collapses at front‑foot contact, you lose energy, rhythm, and—most importantly—speed.”
Below, I’m sharing my 10 favorite brace leg drills, structured exactly how we use them at Pathak100MPH to build explosive, stable, and repeatable front‑foot landings.
1. Single‑Leg Stability Bowling
Frequency: Max 2× per week
How to do it:
- Bowl off only your landing leg with a shortened run‑up.
- Aim to hold your upper‑body alignment on that single, unstable base.
Why it works: Trains balance, proprioception, and strengthens all stabilizing muscles.
Note: Limit to twice weekly to avoid knee overload.
2. Front‑Foot Block Drill
How to do it:
- Mark your landing spot.
- Sprint in and plant that foot like a brake, then allow your torso and arm to follow through.
Why it works: Develops the “braking” ability needed for efficient kinetic‑chain transfer.
Note: Keep your knee stacked, no collapsing inward.
3. Med‑Ball Run & Throw
Equipment: 2–4 kg medicine ball
How to do it:
- Sprint into your action holding the med ball.
- Simulate your delivery, throwing the ball forward at the front‑foot block.
Why it works: Syncs run‑up rhythm, plant, and upper‑body follow‑through into one explosive movement.
Note: Never exceed 4 kg, too heavy reduces speed and spikes injury risk.
4. Weighted Front‑Foot Brace Practice
Equipment: Light weighted vest or handheld dumbbells
How to do it:
- Simulate your front‑foot landing under added load.
- Focus on hip alignment, full leg extension, and controlled stillness post‑landing.
Why it works: Reinforces muscle memory for holding your brace leg under real‑match loads.
Note: Think “load + technique = stability under pressure.”
5. Loop‑Band Block Drill
Equipment: Resistance loop band around thighs
How to do it:
- With band tension, perform front‑foot landings or simulated blocks.
- Work on maintaining hip‑width stance and resisting knee collapse.
Why it works: Activates glutes, hips, and abductors essential for knee stability.
Note: Press your knees outward, never allow them to cave in.
6. Harness Run
How to do it:
- Wear a running harness attached to a partner who provides resistance.
- Drive through your run‑up into a powerful front‑foot block.
Why it works: Builds both acceleration power and deceleration strength in your brace leg.
Bonus: Supercharges your gather‑phase explosiveness as well.
7. Split & Static Lunges
How to do it:
- Static Lunges – Step forward, lower into a steady lunge, and focus on alignment.
- Split‑Jump Lunges – Explosive jumps between split lunge positions, then land softly into balance.
Why it works: Targets hamstrings, glutes, and quads—the entire brace‑leg system.
Note: A controlled landing equals a controlled delivery.
8. Reactive Brace‑Leg Drill
How to do it:
- Begin in your bowling gather.
- A coach gives a random cue (clap, whistle, shout).
- Immediately drive into a front‑foot block or simulated delivery.
Why it works: Trains your nervous system to react instantly and plant instinctively—just like in match pressure.
9. Ankle Mobility Work
How to do it:
- Perform banded dorsiflexion stretches, ankle circles, and foam‑roll calf/ankle areas.
- Integrate 2–3× per week.
Why it works: Improves shock absorption and landing control.
Note: Neglecting ankle mobility is a hidden killer in fast bowling.
10. “Hold Your Lunge” Isometric Drill
How to do it:
- After a set of lunges, hold the lowest position for 5–10 seconds before rising.
Why it works: Builds isometric strength and teaches your body to “stick the landing”—exactly what you need in your bowling action.
Thoughts from Coach Ankit
“If your brace leg is weak, no amount of upper‑body power will help you bowl fast.”
These drills have helped our athletes:
- Add 5–10 km/h to their pace
- Reduce knee/back injuries
- Build world‑class bowling mechanics
Train your brace leg like a pro—2 to 3 times per week, structured, and always with intent. For more tips follow on Instagram: @pathak100mph
