Cricket · Pace Bowler
CURVA Coach understands exactly what Pace Bowler demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Bowling pace starts from the ground up. The drive through the crease and the transfer of force up through the kinetic chain requires exceptional hip and glute strength. The programme prioritises these muscle groups because they are the foundation of everything else.
The shoulder is the most commonly injured joint in pace bowling. The programme includes specific rotator cuff work, scapular stability exercises and loading progressions designed to build resilience against the cumulative stress of bowling over a full season.
Generating pace requires explosive lower body power at the point of delivery. Plyometric work, single-leg strength and the ability to produce force quickly from the front leg are central to the programme and directly translate to bowling speed.
Bowling at pace puts significant load on the lumbar spine. A strong, stable core protects against injury during long spells and across the compressed schedules of modern cricket. Core work is integrated throughout every training block, not treated as an add-on.
A Pace Bowler doesn't need the same programme as a Batter. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Cricket strength standards calculator to see where you stand.
Check your Pace Bowler standards