Pace Bowling Fundamentals

In this lesson you will learn how the body creates speed. Pace is not just about a strong arm. It comes from a chain of movements, starting with momentum from the run-up, passing through a firm front-foot landing, then rotation of the hips and trunk, and finally the whip of the shoulder, arm and wrist. When each link works in sequence, energy builds and passes efficiently into the ball. When one link is weak, the arm tries to make up the difference, which reduces pace and increases strain. You will see that improving rhythm, alignment and the front side often adds more speed than simply trying harder.

• Pace comes from a chain of movements
• Run-up, landing, rotation, then arm and wrist
• A weak link overloads the arm
• Rhythm and alignment add speed safely

In this lesson you will explore why trying too hard usually makes you slower. When you strain for extra pace, your muscles tense, your run-up can speed up out of control and your action falls apart. The fastest bowlers often look smooth and relaxed. Think of your best balls coming from your natural rhythm at around ninety per cent effort, saving a little extra for occasional moments. A relaxed bowling arm moves faster than a tense one. In practice, try bowling at different effort levels and notice which gives the best combination of pace and accuracy. In T20, control is often more valuable than a few extra miles per hour.

• Straining usually reduces pace and control
• Bowl from natural rhythm at around 90 per cent
• A relaxed arm moves faster
• Control often beats extra speed in T20

In this lesson you will learn about the idea of a heavy ball. Some bowlers are said to hit the deck hard, meaning the ball seems to arrive quicker and higher than expected off the pitch. This comes from a high release, strong wrist position and backspin, and from pace generated through the whole body. A ball that hits the pitch hard can rush the batter, find the shoulder of the bat and bring catches to the slips or the keeper. You do not need express pace to be effective in this way. Consistent backspin and a seam held upright help the ball skid on or bounce, depending on the surface.

• A heavy ball arrives quicker and higher than expected
• Comes from high release, firm wrist and backspin
• Rushes the batter and finds the edge
• Effective even without express pace

In this lesson you will learn how to use the width of the bowling crease. You can deliver from close to the stumps, from wide of the crease, or anywhere in between, as long as your back foot lands within the return crease. Bowling from close to the stumps gives a straighter line and brings lbw into play. Bowling from wide creates an angle that can make the ball look as if it is moving away or into the batter. You must tell the umpire if you change from over the wicket to around the wicket, so that they can inform the batter. Changing angle is a simple, effective way to make the batter think.

• Back foot must land within the return crease
• Close to the stumps gives a straighter line
• Wide of the crease creates angle
• Tell the umpire when changing over or around the wicket

In this lesson you will look at how your body needs to be prepared for pace bowling. Fast bowling demands strength in the legs, trunk and shoulders, good mobility in the hips and ankles, and the endurance to repeat your action. A structured strength and conditioning programme, built up gradually and ideally designed by a qualified professional, helps protect against injury. Always warm up thoroughly before bowling, including dynamic movements and gradually building deliveries. Rest and recovery between sessions are part of training, not a break from it. This guidance does not replace professional advice, so speak to a qualified coach or physiotherapist before starting a new programme.

• Pace needs strength, mobility and endurance
• Build strength programmes gradually with a professional
• Warm up thoroughly before every session
• Rest and recovery are part of training

In this lesson you will learn your responsibilities when bowling quickly. Every batter facing pace in practice or matches should wear a helmet that meets the current safety standard, together with pads, gloves and a box. In net sessions, make sure the batter is ready before you bowl, never bowl at an unprotected player, and agree what types of delivery are being practised. Short-pitched bowling, in particular, must only be practised with appropriate supervision and equipment. If a batter is struck, stop immediately and follow your first aid and concussion procedures. Fast bowling is a privilege that comes with a duty of care to the players around you.

• Batters facing pace need helmet, pads, gloves and box
• Make sure the batter is ready before you bowl
• Short-pitched practice needs supervision and equipment
• If a batter is struck, stop and follow first aid procedures

In this lesson you will think about pace across a T20 spell. In standard T20 playing conditions you may bowl up to four overs, which your captain might split into short spells across the powerplay, the middle overs and the death. Plan your effort so you keep enough energy and accuracy for each spell. Stay warm between spells by keeping moving in the field, and have a quick routine to get back into rhythm. Young bowlers must follow the ECB fast bowling directives on overs and spells. Talk with your captain about when you will bowl, so you can prepare properly for each phase.

• Up to four overs, often in short spells
• Plan effort to keep accuracy for every spell
• Stay warm between spells
• Young bowlers follow ECB fast bowling directives