One of the big issues with gm training for fast bowlers is the transfer from weights to the bowling action.

As Steff Jones says, there is a large river of difference between them unless you bridge the gap.

That's what this quick exercise combination from Steffan does really well, taking a "traditional" strength exercise and pairing it with a fast, powerful movement.

It makes sure you take the gym with you to the playing field.

The pair is a good old-fashioned dumbbell pullover and a medicine ball overhead throw.

The pullover trains the shoulders in an extension movement helping with the lats and the core (all crucial to fast bowlers).

The med ball trains your upper body to be explosive, in a similar way to the bowling action.

When you think if bowling a cricket ball, you can see how the movement goes from strength into power and finally into speed in a smooth flow.

However, it's not the complete answer to training to get faster. To do that you need to get a complete programme.

Lucky enough, Steff Jones has one you can take straight off the shelf and start using today. Click here.

The programme is designed by a former bowler who now trains cricketers from schoolboy level to experienced professionals.

It's the best plan for you if you want to use fitness training to improve your natural bowling speed and keep injury away.

Click here to get the programme instantly.