Mark Garaway does the heavy lifting this week about women's cricket, bad outfields and spin bowling pace. David Hinchliffe is back from Sydney and just about keeping up to the pace while Burners gives us some tips on sliding, but not the type you think.

Listen to the show to hear the quality cricket advice.

Abishek emailed in a question:

"I am a 17 old leg spinner. I am 160cm tall and underweight. I have never tried doing any fitness exercises. Can you recommend some to start?"

You could do what the 17 year old lads do in my gym, and walk in, head straight for the bench press and try and lift too much weight without warming up.

But I wouldn't recommend it. You will get injured. And you look silly getting stuck under a bar.

Fact is, there are a load of different and safe ways to exercise.

This article is part of "The complete guide to cricket field settings" series.

Imagine a game situation where you have a tail-end batsman at one end, and a well-set batter at the other end. It makes senses to spend more time bowling at the weaker player. You are more likely to get a wicket.

The trouble is that the set batsman will do everything he can to stay on strike by hitting boundaries in the over then stealing a single on the last ball.

You don't want to defend this tactic alone as you still want to try to bowl both players out. But you also want to stop the boundary shots.

So you set an in-out field.

Preparation for the bowlers at the start of the innings often relies on stretching and a few practise balls, with the marking of the run-up left to necessity at the last minute.

Something my team started to do was to get the whole bowling attack to mark their run-ups together from both ends.

We might think of it as a bold and innovative IPL-style tactic, but spinners have been opening the effectively bowling for years. Yet it’s still under-used in club cricket.

In my mind there is a place for defying convention and opening with spin. You just have to know who, when and how.

So, as a spinner, when might you be called on to bowl the first over of the innings?

Mushtaq Ahmed, Graeme Swann, Syd Barnes and Shane Warne: Each player a unique and world-class spin bowler of his time.

None of them used every variation in the book.

They didn’t need them all. They maintain their deception by varying the angle of spin within a small region either side of their stock delivery.

Subtle and devastating.

Watching a good leg spinner operate against an average batsman is like watching a lion play with its prey before going in for the kill. The helpless beast has no idea what’s going on and no way to combat it.

The googly is the lethal blow for the poor creature.

Spin is all about outsmarting the batsman and the googly puzzles batsman by turning the wrong way with the same action, leaving him walking back to the pavilion with a confused look and spread-eagled stumps.

Despite the fact that nets are a multifunctional tool for improving bowling skills, they are used poorly by bowlers.

The net is the Swiss Army knife of cricket training aids. Players who stick to just using the knife are ignoring the screwdriver, corkscrew and bottle opener at their cost. With the right drills nets develop technical, tactical and mental skills as a bowler.

So don’t waste net sessions. Use the right tool for the job.   

In part one we looked at the art of flight, in this part we expand on the theory to show you how to use different ways to flight the ball to get wickets.

When you combine topspin and backspin with subtle changes of pace you have four new tools with which to dismiss the batsman:

What spin bowler hasn't heard these clichés in his cricketing career?

"Toss it up" the young spin bowler is so often told. "You've got to flight the ball, give it some air, and get it above the batsman's eye line".