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[KIPPERS]

Nothing wrong with the gym. Go rather high reps light weights. Heavy weights puts stress on ligaments and tendons.

[arsenal123]

Think everything has gone a bit argumentative here!

My two pennys worth...

A long distance runner doesn't spend much time in the gym, neither does a swimmer for that matter.  They allow the sport they play to sculpt the muscles they need. 

Now I am into gyming so I won't say gyming is not useful, anything you can do to improve your general fitness will be more than helpful.  I would mainly focus as a bowler on building up your core muscles as much as possible.

[arsenal123]

Further to the above.  If you want to look at physically developing to bowl fast I suggest you looking into Ian Pont and Steffan Jones who are both leading the way on that work at the moment.  I warn, their views are very much marmite.

[Stuey]

I'm working hard in the gym but want to know of a few small exercises I can do whether it's in the gym or out to improve pace.

Without knowing what you are currently doing it's difficult to help, but in general us clubbies only need full body strengthening exercises. Specialization is for the pros who have the time and coaches to build a solid base first of all. Focusing on small exercises can cause body imbalances and make you weaker and more injury prone. 
Train with a bowling coach and supplement with full body strengthening should add a few yards on.

[mo_town]

IT would be great if someone can actually list a few exercises rather than just argue the positives/negatives of gymming.

In my opinion,
1. Kettlebell swings are beneficial for a quick bowler. Works the Core and shoulders.
2. Planks and Side planks are another good option.
3. Battleropes is another option to build upper body strength.
4. Short burst sprints are beneficial in building stamina and strengthening muscles for sudden quick movements..they normally work well with 30 sec/1 min bursts of speed on the treadmill and then returning back to your normal jog speed.

[ProCricketer1982]

You don't need a gym for it though.

Squats, lunges, jumping jacks, sit ups, half sits, Russian sits, twists, press ups, chin ups, bicep dips will all do the job. Obviously ere are more little ones like step ups, calf raises, single leg dips, wobble boards, military press, lateral raises etc.

pretty sure I did.. I just stated that you don't need to become a gym queen or follow the latest craze. That's not a full list of potential exercises of course, what you do to one muscle (say the quads) you need to do to the hamstring so you have balance but it's just a starting point.

Build a stamina base to begin with, then build a strong core muscles and key muscles, then look to work on fast twitch as that's what allows you to bowl fast. Bigger your muscles the less agility you have. Cricket is about agility/flexibility. Muscles are for show and rugby.. You don'[t see many tremletts on the county circuit

[TownGrazz]

The Posterior chain and core are particularly important in bowling. Big compound moves such deadlifts, squats, pull ups , pressing exercise (military or bench) are your best bet to improve general strength and improve body composition which will also assist you. Ballistic exercises such as kettlebell swings and Olympic lifts can improve power output which means you can use your gained strength more effectively in a sporting environment (no good being able to bench/squat x number of kilos if you do it in a slow manner not applicable to sports) however olympic lifts can be dangerous if done with incorrect technique so you should seek a coach for this and stick to easier to learn variations such as with kettlebell or dumbells as opposed to traditional barbell. Isolation exercises such as bicep curls are a waste of time in my opinion. There are various ways to train your core from your basic planks to loaded carries (e.g farmers walks).

As suggested by others bands and calisthenics are other potential avenues of training you could look to and of course actually performing the skill of bowling at nets etc!

[Knightrunner]

IT would be great if someone can actually list a few exercises rather than just argue the positives/negatives of gymming.

In my opinion,
1. Kettlebell swings are beneficial for a quick bowler. Works the Core and shoulders.
2. Planks and Side planks are another good option.
3. Battleropes is another option to build upper body strength.
4. Short burst sprints are beneficial in building stamina and strengthening muscles for sudden quick movements..they normally work well with 30 sec/1 min bursts of speed on the treadmill and then returning back to your normal jog speed.

Couldn't agree more. Although I would suggest doing a Yoga class every once in a while to make sure you stay nimble and flexible. V-sits and side crunches will also help

[Stuey]

IT would be great if someone can actually list a few exercises rather than just argue the positives/negatives of gymming.

In my opinion,
1. Kettlebell swings are beneficial for a quick bowler. Works the Core and shoulders.
2. Planks and Side planks are another good option.
3. Battleropes is another option to build upper body strength.
4. Short burst sprints are beneficial in building stamina and strengthening muscles for sudden quick movements..they normally work well with 30 sec/1 min bursts of speed on the treadmill and then returning back to your normal jog speed.

Couldn't agree more. Although I would suggest doing a Yoga class every once in a while to make sure you stay nimble and flexible. V-sits and side crunches will also help

This isn't helpful at all, a list of random exercises. No idea what the OP's current prog or limitations are, no rep scheme or plan. 

[mo_town]

This isn't helpful at all, a list of random exercises. No idea what the OP's current prog or limitations are, no rep scheme or plan.

Not random. I have mentioned the ones I try and do on a regular basis. Regarding rep scheme and plan, one can easily look up on youtube for the best way to do these exercises. I have only provided pointers.

I would also strongly recommend the Limber 11 routine by Joe DeFranco. I recently came across it on youtube and have been doing it for a couple of weeks. I have felt a definite improvment in my flexbility. Look it up. This isnt specific to quick bowling of course but a good one in general.

[Stuey]

Not random. I have mentioned the ones I try and do on a regular basis. Regarding rep scheme and plan, one can easily look up on youtube for the best way to do these exercises. I have only provided pointers.

My point is that what you or I do is not necessarily right for the OP, as we all do different jobs and have different physical limitations and different goals.  The only information the RPspall gave was that he was working hard in the gym and wanted a few small exercises to improve pace, so advising on what to do is doing so completely blind.

[KIPPERS]

Further to the above.  If you want to look at physically developing to bowl fast I suggest you looking into Ian Pont and Steffan Jones who are both leading the way on that work at the moment.  I warn, their views are very much marmite.

The Ian Pont book does go into a fair amount of detail on specific exercises http://www.ebay.co.uk/itm/The-Fast-Bowlers-Bible-9781861268518-Paperback-BRAND-NEW-/311219288675?pt=LH_DefaultDomain_3&hash=item48761d7a63

[RSpall]

I didnt necessarily mean in the gym, I would just like to know a few things that would help the main muscles used within the core/hips to improve my general bowling and help with consistency and make myself more fluent.

I am friends with ex somerset fast bowler Steffan Jones and he regularly post pictures and videos on the social media sites that would help with speed and pace but tend to involved high tech equipment that i wont be able to get my hands or right people to help me train.

[Chalkie]

I didnt necessarily mean in the gym, I would just like to know a few things that would help the main muscles used within the core/hips to improve my general bowling and help with consistency and make myself more fluent.

I am friends with ex somerset fast bowler Steffan Jones and he regularly post pictures and videos on the social media sites that would help with speed and pace but tend to involved high tech equipment that i wont be able to get my hands or right people to help me train.

Well if u are mates with Steffan then surely u don't need the equipment as you can just borrow his and he can coach you?

[sarg]

Bowling faster just comes naturally for so more than others. To me its about muscle memory and that means simulation. Nothing in the gym could simulate sheer stress a fast bowler puts their body under. Your best option is to get a cricket coach and work on it in the nets so you develop rhythm and hit the crease as smooth as possible. When its all happening smoothly you bowl faster naturally. If its not you'll find yourself dragging your front arm and loading up way too much on your  delivery stride as you try to force it. That's when you get injuries, spray the ball and actually bowl slower. Practice practice practice what Jeff Thompson told us at a sportman's night.