Exercise Library

Back foot collapse theek karne ki sabse important drill. BFC pe freeze kar ke ghutna check karna.

Aaine ke side mein khade ho kar khud apna back foot collapse dekhna.

Sirf 2 qadam se poori delivery — poora dhyan back foot pe.

Cone pe back foot land karana — placement aur stiffness dono ek saath.

Block 3 ka asal test — full run-up ki speed pe bhi back foot stiff rehna.

Hip-shoulder separation ki feel banane ki sabse direct drill. Partner chahiye.

Resistance band se separation — partner ke baghair.

Separation ka timing theek karna — hips pehle, shoulders bohat baad mein.

Rotational power — separation ko taqat mein badalna.

Dono cheezein ek saath check — back foot stiff AND hips-shoulders separated.

Run-up hamesha same jagah se shuru aur same jagah khatam ho.

Side-on position theek rakhna. Chest jaldi batsman ki taraf na khule.

Non-bowling arm se pace aur direction — fast bowling ka hidden weapon.

Right front leg strong banana — warna pace zameen mein kho jaati hai.

Chhoti run-up se full run-up tak action same rakhna — ladder method.

Delivery stride se pehle body ko sahi load karna.

Left arm ka raasta clean aur high release wala banana.

Sirf arm path, wrist aur release — legs ka koi role nahi.

Release point improve karna — ball upar se nikle to pace aur bounce zyada.

Action complete karna aur body ko safely slow karna.

Ek waqt mein sirf ek cheez theek karna — professional coaches ka tareeqa.

Short run-up ki perfect feel ko full run-up pe transfer karna.

Run-up ki peak velocity aakhri 4–5 strides pe lana.

Back foot stiffness ka asal ilaj. Ye wo cheez hai jo 5 saal ki training mein missing thi.

Split position mein neeche ruk kar hold — leg stiffness.

Achilles tendon stiffness — landing ke liye zaroori.

Quad endurance aur knee stability.

Base isometric strength.

Hip adductor aur stability — separation ke liye zaroori.

Landing ko absorb karna sikhna — bina collapse ke.

Body ko tezi se stiff athletic position mein lana.

Stiffness ki sabse basic drill — ankle stiffness aur ground contact time.

Single leg stiffness — back foot ke liye direct.

Reactive strength ki advanced drill — actual BFC load ki nakal.

Reactive power — zameen pe 0.2s se kam.

Horizontal power — run-up velocity ke liye.

Tez, stiff, reactive hops.

Single leg strength — back foot ki bunyaad.

Hamstring, glute aur balance — pelvis stability ke liye.

Single leg strength — brace leg ke liye.

Base lower body strength.

Single leg strength aur balance.

Front foot landing strong karti hai.

Pelvis stability — collapse rokne ke liye.

Run-up power.

Fast twitch fibers activate.

Bowling arm ki taqat.

Triceps aur shoulder.

Shoulder strength — bowling ke liye zaroori.

Core stability — fast bowling mein kamar pe 8-10× bodyweight.

Lateral core stability.

Anti-rotation — separation ka key exercise.

Core control.

Core aur lower back stability.

Lower back strong karti hai.

Bowling rotation ke liye.

Lower core.

Cardio + core.

Core ko rotation rokna sikhata hai — chalte hue.

Rotational power — upar se neeche.

Hip-driven rotation.

Research: 10–30m sprint split ball speed ka sabse strong physical predictor hai (r = −0.554).

Acceleration — run-up ke shuru ke liye.

Speed endurance.

Main bowling. Block ke hisaab se overs aur pace.

Zero load arm speed drill — roz kar sakte ho.

Recovery day mobility.

Hip mobility — separation ke liye zaroori.

Ankle stability — landing ke liye.

Recovery day — bilkul slow, sirf feel.