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The most important video for fast bowler. Body alignment in fast bowling #shortvideo #bowlingdrills

Ready this drills and how to perform 👇👇👇👇👇👇

👉👉👉Why Body Alignment Matters for Fast Bowlers
Pace: Proper alignment channels energy from the ground through your body to the ball, maximizing speed.
Accuracy: Misalignment (e.g., hips or shoulders out of sync) can pull the ball off line.
Injury Prevention: Poor alignment, like an unstable front leg or twisted torso, increases stress on joints and muscles, risking injuries like stress fractures or shoulder issues.
Key Alignment Checkpoints
Feet: Back foot should land parallel to the crease during the gather, and front foot should land straight or slightly open at impact.
Knees: Front knee should be braced (not collapsed) at front foot contact to transfer weight effectively.
Hips: Hips should rotate from a side-on or semi-open position to square at release, driving power.
Shoulders: Shoulders should stay aligned with the target, avoiding excessive lean or twist.
Front Leg Angle: At front foot impact, the front leg should be straight or slightly bent, acting as a stable pivot for energy transfer.
Top Drills to Improve Body Alignment
These drills target the alignment of feet, knees, hips, shoulders, and front leg, ensuring a smooth kinetic chain.
Mirror Drill (Alignment Awareness)
Purpose: Develops awareness of body positioning during the bowling action.
How to Do It:
Stand in front of a mirror or record yourself with a phone.
Slowly walk through your bowling action, pausing at key points:
Gather: Check back foot parallel to crease, hips side-on or semi-open.
Front Foot Contact: Ensure front foot points toward target, knee braced, shoulders aligned.
Release: Verify hips square to target, shoulders level, and bowling arm high.
Perform 10–15 slow reps, focusing on alignment at each phase.
Tip: Use a marker (e.g., tape) on the ground to guide foot placement.
Benefit: Reinforces muscle memory for correct positioning.
Wall Drill (Hip and Shoulder Alignment)
Purpose: Ensures hips and shoulders stay aligned during the delivery stride, preventing excessive lean or twist.
How to Do It:
Stand about 1–2 feet from a wall, side-on, with your bowling shoulder facing the wall.
Mimic your bowling action without a ball:
Step forward with your front foot, keeping your back foot parallel to the wall.
Drive your hips toward the wall while keeping shoulders level and aligned with the target.
Brace your front leg and simulate ball release, ensuring your bowling arm brushes close to the wall.
Do 3 sets of 10–12 reps.
Tip: If your shoulder or elbow hits the wall, adjust your alignment to stay side-on longer.
Benefit: Promotes a side-on or semi-open action, reducing stress on the lower back.
Front Foot Contact Drill (Bracing the Front Leg)
Purpose: Trains the front leg to brace effectively at impact, optimizing weight transfer and alignment.
How to Do It:
Set up a small hurdle or cone about one stride length away.
From your gather position, step over the hurdle and land on your front foot, focusing on:
Landing with your front foot straight or slightly open.
Bracing your front knee (straight or slightly bent, not collapsed).
Keeping hips and shoulders aligned with an imaginary target.
Hold the landing position for 1–2 seconds to check alignment.
Do 3 sets of 10 landings, progressing to a full bowling action.
Tip: Place a marker (e.g., chalk) to ensure consistent front foot placement.
Benefit: Strengthens the front leg and ensures stable energy transfer.
Run-Up Alignment Drill (Foot Placement and Momentum)
Purpose: Ensures feet and body stay aligned during the run-up to set up a smooth delivery stride.
How to Do It:
Mark your run-up with tape or cones to create a straight path.
Practice your run-up at 50–70% speed, focusing on:
Consistent stride length and rhythm.
Back foot landing parallel to the crease during the gather.
Front foot landing in line with the target at delivery.
Bowl 10–15 deliveries, checking alignment at each step.
Tip: Have a coach or teammate watch for lateral sway or leaning.
Benefit: Builds a repeatable run-up that supports proper alignment.
Band-Resisted Rotation Drill (Hip and Core Engagement)
Purpose: Strengthens hip rotation and core stability to maintain alignment during the delivery stride.
How to Do It:
Anchor a resistance band to a pole or wall at waist height.
Stand side-on, holding the band with both hands, and step into your delivery stride.
Rotate your hips toward the target against the band’s resistance, keeping shoulders aligned.
Brace your front leg and simulate ball release.
Do 3 sets of 10–12 reps per side.
Tip: Keep your front knee braced and avoid leaning forward.
Benefit: Enhances hip drive while maintaining upper body alignment.
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