Dr. Deepak Hiwale is "The Fitness Doc", a medical doctor, sports scientist and cricket lover with a special interest in preventing fast bowling injuries. In this article, The Doc tells us about the pitfalls of bowling fast, and how you can stay on the park.

Fast bowlers have always been thought of as unintelligent by batsmen. However, nothing can be further from the truth. Fast bowling an intelligent art but it is also downright hard work. What's more is that more intelligence and planning go into the making of a fast bowler compared to a cricketer with other skill sets.

This intelligence and planning is not only to make a fast bowler but to also increase his shelf life.

This is part 3 of and autobiographical training guide Steffan Jones, professional fast bowler. Can he achieve his aim of reaching 90mph through innovative training methods? For part one click here, for part 4 click here.

In part one of this autobiographical training guide Steffan Jones, professional fast bowler, told us how he discovered the power of strength training to bowl faster. But he was about to take things to another level. Here is what happened in 1999...

The winter of 1999 in preparation for 2000 English season was my first attempt at training specifically for cricket. This is the winter where I began to take things seriously. I began to research more on performance training and spent hundreds of pounds on training books.

At the time I was bowling 78mph. I was hoping to add a yard onto my bowling.

During the winter I followed a basic weight training program. It was nothing intense, simple basic training focusing on body parts. The gym facility we had at the time was machine based so athletic training wasn’t really possible.

Yet, I still managed to increase my pace.

How?

James Faulkner turned certain loss into monumental victory in the 2nd ODI against England in 2014. He was brilliant but - it has to be said - England were poor in the last gasps of that game.

One TV expert commented in review that "Surely England can’t be practising their yorkers." An easy assumption to make based on the outcome of the game.

However, the bottom line is that all International teams do practice bowling yorkers a lot. So, why couldn't England land them?

This is the first in a series of autobiographical articles from former-professional cricketer Steffan Jones. Steffan took himself from a 120kph to 145kph (90mph) with blood, sweat and tears.

I signed my first contract in 1990 and was a professional cricketer for 20 years. The average career of a seam bowler these days is 5 years. In that time I increased my speed. How did I do it?

Here is my story.

This article is part of the "Streetwise Bowling" series from PitchVision Academy. To view the full list of tactics click here.

I'll be honest with you about this one, it's disgustingly simple. So much so you might shrug and go "so what?". Yet year after year I see young fast bowlers make this mistake in the early season and miss out on a bundle of wickets as more canny seamers take full advantage.

So, this edition of "Streetwise Bowling" is more of a story than a set of balls.

The first in this series used a piece of string as a guide for foot placement in the approach. This is one of the major causes of the back foot sweeping under the body and causing misalignment at the crease.

However, if the feet are landing nicely in the approach and you still note that BFC (Back Foot Contact) is misaligned then the following drills, placed on top of the string based run up drill, will close the deal.

As young cricketer I remember facing up against a number of talented young quicks trying to break into to the professional game. I distinctly recall listening to coaches talk about getting their front arm high; "reach up to the sky" they would say, and then once they had done that, "...now pull the chain!"

With 2013 drawing to a close, it's time to give you the best content on PitchVision Academy from the last 12 months. It's been another stellar year.

Of course, the year wouldn't be complete without thousands hitting the site to learn how to become a cricketer, so we published our complete guide in May, then added even more advice with a rant about all the things that people do wrong.

We now know that the most significant cause of spinal stress fractures in fast bowlers comes from excessive side bend, or "lateral flexion" in scientific speak. This is often caused as a result of the body compensating in the delivery stride for things that have not worked correctly further back.

This could be the angle of approach, the angle of bound or misaligned back foot contact.

However, we sometimes get a situation where all of the above are OK and the bowler is still displaying excessive side bend at point of release.

So what can we do about it?

Here is my solution: