A powerful and consistent run-up is the backbone of any great fast bowler. It sets your rhythm, builds momentum, and lays the foundation for speed, control, and injury-free action.
Over the past 13+ years at Pathak100MPH Cricket Academy, I’ve trained thousands of young bowlers—and I’ve seen how mastering the run-up can turn a good bowler into a match-winner.
If you’re struggling with rhythm, balance, or run-up consistency, these 10 fast bowling run-up drills will transform your game.
Harness Run
Purpose: Build power and resistance in your run-up.
This drill uses a resistance harness with a partner holding you back, forcing your legs to work harder. It strengthens your leg drive and develops an explosive, athletic stride.
✅ Use 20–25 meter bursts. Keep your shoulders relaxed and focus on long, powerful strides.
Parachute Running
Purpose: Boost acceleration and core control.
Running with a parachute adds air resistance, improving sprinting posture and muscular coordination—perfect for sharpening your final few strides to the crease.
✅ Ideal for bowlers aiming to gain pace without compromising balance.
200-Meter Sprint
Purpose: Build stamina and rhythm under fatigue.
Bowling isn’t just about short bursts—long spells test your endurance. Running 200 meters at 80–90% intensity improves cardiovascular fitness while maintaining form.
✅ A consistent run-up in your 1st and 20th over is what separates a good bowler from a professional.
10–20 Jog Drill
Purpose: Train step control and rhythm shifts.
Jog the first 10 steps, then transition into 20 full-paced strides. This drill teaches you how to accelerate gradually while staying in control, just like during a real run-up.
✅ Use cones or markers for better stride tracking and repeat regularly.
Rope Run Drill
Purpose: Correct alignment and reduce swaying.
Tie a rope between two poles at waist height. Run beside it, keeping your body aligned. This builds straight-line running habits, eliminating unnecessary zigzag movement.
✅ Great for body awareness and crease alignment.
A-Skips
Purpose: Improve knee drive and sprint mechanics.
A skipping drill that activates your hip flexors and glutes—vital muscles for an explosive gather phase. It also sharpens your sprint coordination.
✅ Try it barefoot on soft grass to build foot stability and ankle strength.
Wicket Run Drill
Purpose: Practice real match run-up under pressure.
Set up a pitch-length track and repeatedly run in with your full action, simulating real bowling conditions.
✅ At Pathak100MPH, we combine this drill with video analysis to fine-tune every bowler’s stride pattern.
Banded Run
Purpose: Improve hip mobility and stride control.
Place resistance bands around your thighs or ankles and perform high-knee runs. It builds stability, balance, and stride power.
✅ Stronger hips = smoother, more injury-free run-up.
Visualization with Eyes Closed
Purpose: Build mental rhythm and movement memory.
Close your eyes and mentally rehearse your run-up, stride-by-stride, as if you’re bowling in an intense match. This creates strong neural pathways for better muscle memory.
✅ Do this for 2 minutes daily before training. Trusted by elite bowlers worldwide.
Music-Based Rhythm Run
Purpose: Find your natural run-up rhythm.
Run to music (ideally 100–120 BPM). Sync your strides with the beat. This unique drill helps you stop overthinking and find your flow.
✅ A fun yet powerful way to relax under pressure and maintain consistency.
Final Word from Ankit Pathak
“Most young fast bowlers think bowling fast is all about strength. But it’s rhythm, coordination, stride control, and mental clarity that unlock true pace. These 10 drills can change your run-up forever—if done consistently.”
Want Run-Up Correction by Ankit Pathak?
If you’re serious about fast bowling and want expert guidance on perfecting your run-up, join me at Pathak100MPH Cricket Academy—India’s first high-performance cricket academy dedicated to developing elite pacers.
