Hi, I’m Ankit Pathak—fast bowling coach and founder of Pathak100MPH. I’ve been training bowlers for over 13 years, and one thing I always say is: speed alone is not enough. You need control. You need confidence. You need the right drills.

These 10 drills are what I personally use to train hundreds of bowlers—some beginners, some advanced. They’ve worked for me, and they’ll work for you too.

Target Cone Drill – Learn to Hit Your Spot

Place cones in areas like yorker or good length zones and try to hit them again and again. It builds control and helps you bowl in pressure situations.

• Ask yourself—can you bowl to a plan during a match? This drill helps you say yes.

Run-Up Alignment Drill – Improve Your Rhythm

Many young bowlers run too fast or too slow. I use markers to keep the run-up straight and smooth. Record yourself and adjust.

• Better rhythm = better control + more pace. Simple fix, big results.

Wall Slam Drill – Build a Fast Arm

Take a tennis ball and throw it against a wall using your bowling action. Focus on arm speed and wrist snap.

• A quick arm can increase pace by 10–20%. We use this drill at all levels.

Weighted Ball Bowling – Build Strength Safely

Use a slightly heavier ball 1–2 times a week. Don’t overdo it. It builds strength and speed.

• When you switch back to a normal ball, your action feels faster and easier.

Back Foot Contact Drill – Stay Balanced

Put a cone where your back foot should land. Practice landing there every time.

• This builds balance and makes your whole bowling action more powerful and consistent.

Resistance Sprinting – Power Your Run-Up

We use resistance bands and parachutes for run-up drills. It builds power in your legs and hips.

• Fast run-up = more pace. But it should be controlled, not rushed.

One-Stump Accuracy Drill – Focus Under Pressure

Try hitting just one stump. It’s harder than it looks and trains your brain to focus.

• Track your results—out of 10 balls, how many hit the stump?

Half Run-Up Drill – Fix Your Action

Use a shorter run-up to focus only on your action: wrist, seam position, alignment.

• We use this when fixing problems or recovering from injury. It brings clarity.

Strength + Plyo Circuit – Get Athletic

Fast bowling needs fitness. In our gym, we do jump squats, lunges, push-ups, and medicine ball slams.

• It’s not about looking strong—it’s about being explosive and injury-free.

Eyes Closed Drill – Feel Your Rhythm

This one’s different. Under supervision, I ask bowlers to bowl with eyes closed—not to hit stumps, just to feel their rhythm.

• You’ll learn when your action feels right, even without seeing.

Final Thoughts

These drills are not random—they’re tested at my academy every day. They help our bowlers bowl faster, with better control, and more confidence. Start using them, and you’ll feel the difference in your game.

Keep practicing with purpose. Trust the process. And unlock your true pace, one drill at a time.
— Ankit Pathak

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