Hey future fast bowlers,

Fast bowling is one of the most exciting parts of cricket. It brings thrill, pace, and power—but also a big risk of injury if you don’t train the right way. I’m Ankit Pathak, and after training thousands of young fast bowlers across India, I’ve seen one thing clearly: staying injury-free is as important as bowling fast.

So today, I’m sharing the top 10 simple injury prevention tips that I personally recommend to all new fast bowlers. These are easy to follow, practical, and will help you bowl faster for a longer time without breaking down.

Always Warm Up Before Bowling

Most young bowlers just pick up the ball and start bowling. That’s a big mistake. Your body needs to heat up before you push it hard. Start with light jogging, shoulder circles, hip openers, and arm swings.

• Don’t race a cold engine—warm up first.

Build a Strong Core

Your core (abs and lower back) is the powerhouse of your body. It helps with balance, pace, and injury prevention. Do planks, Russian twists, and leg raises regularly.

• A weak core is a fast bowler’s biggest hidden enemy.

Fix Your Bowling Action

A smooth and repeatable action puts less pressure on your body. Record your action, watch it in slow motion, and work with a coach to fix any issues. Don’t copy anyone blindly—find what works best for you.\

• Bad action = more injuries. Good action = more wickets.

Don’t Ignore Back Muscles

Everyone focuses on shoulders and arms, but your glutes, hamstrings, and lower back (called the posterior chain) are super important. Add deadlifts, hip thrusts, and hamstring curls to your workouts.

• Strong backside = stable front foot landing.

Increase Workload Slowly

If you bowl 10 overs one week, don’t suddenly jump to 30 the next week. That’s how injuries happen. Follow the 10% rule: increase your weekly load gradually.

• Rushing = breaking. Go step by step.

Wear Proper Bowling Shoes

Your shoes protect your knees, ankles, and spine. Always use proper fast bowling spikes. And check the ground you’re bowling on. Uneven landings can hurt your ankles or knees.

• A small stone can cause a big injury. Check before you bowl.

Rest Well and Recover Properly

Training breaks your muscles. Rest rebuilds them. Sleep well, eat protein-rich food, stay hydrated, and stretch after bowling. Even a quick foam rolling session helps.

• Want more pace? Sleep an extra hour.

Don’t Overbowl in Matches

Young bowlers often bowl too much in one day. Parents and coaches should monitor overs. Your body is still growing. Protect it.

• More overs today might mean no cricket tomorrow.

Stay Flexible with Mobility Drills

Fast bowling needs smooth hips, ankles, and shoulders. Add yoga, dynamic stretches, or mobility band drills to your weekly routine.

• A stiff body slows you down. Keep it loose.

Listen to Your Body

If something hurts, don’t ignore it. Learn the difference between soreness and real injury. Take rest or see a physio early.

• Ignoring pain can turn a small problem into a big injury.

Final Thoughts from Coach Ankit

Fast bowling isn’t just about aggression. It’s smart, technical, and scientific. If you take care of your body, your body will take care of your bowling.

Want structured fast bowling training, recovery plans, and expert guidance? Come train with us at Pathak100MPH. We help bowlers get faster, stronger, and injury-free—just like real pros.

Keep grinding. Stay injury-free. And bowl fast the right way.

— Ankit Pathak

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