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[amoboko]

Hi guys,

Had a good T20 game yesterday, scored 40 not out so quite happy with that 
During the second innings I was fielding and noticed that my throwing isn't as good as it just to be. I was fielding on the boundary and I would like to improve my arm strength.

Any good tips to do so? At the moment I'm running and swimming a lot.

[Cover_Drive]

Start doing bicep workout (curls etc). I four it effective as I have noticed my throwing is good now. For instance, from boundary I manage to throw it to the keeper with one bounce minimum. Plus it doesn't hurt me much either. I remember before when I used my full strength I would feel my arm coming off

[amoboko]

Sweet, will start on it today.

[Cover_Drive]

Make sure you don't overload it. Just do three sets (10 reps) or 4 maximum.

A good workout for biceps is (bare me as I can't recall the name of it) is where you take three weights bar. For example, I take 30, 40 and 50 so with 30 I do 10 reps, 40 8-10 reps and 50; 6 reps are good. And this is one set so do two more of these

[Coach]

First off, Bicep workouts alone will not increase your throwing power if you perform them correctly if you are using your shoulder then you are doing the exercises wrong and risk injury. Working on the smaller muscles in the shoulder such as the rotator cuff as well as the most obvious muscles such as the posterior and anterior deltoids (the muscles covering the shoulder) the easiest way of doing so is with resistance bands, will help but only if you have the correct throwing technique, my advice would be to perfect your technique first then work on the strength and conditioning. Despite all this the most understated aspect of throwing power is core strength, throwing is a rotational action core strength an stability is the most important aspect of conditioning, you can have the strongest shoulders in the world but with a weak core you cannot apply this power.

Key Points
- Technique is king
- Core Strength
- Shoulder Strength
- Arm Strength

[Skully]

A good tool for working on your arms is the NSD powerball, it's a gyroball workout tool which I have used with good results. I need to use it again now due to weak wrists but it works for all your arm muscels

[Cakes]

try watching paul collingwoods guide to throwing:
http://news.bbc.co.uk/sport1/hi/cricket/skills/7399136.stm

also i would improve shoulder and tricep strength, not forgetting the forearm muscles.