Research into fast bowling has revealed two simple changes to your action goes 50% of the way to top bowling speed.

Forget about "hip drive", "chest drive" and "pulling your non-bowling arm in": It's all about the feet and legs at the crease. This simple knowledge, which so far has been ignored by coaches, can be turned to your advantage.

Does it seem a bit old fashioned to say "pitch it up, hit the stumps"?

In these days of slower ball bouncers, enforcers and bowling dry outside off stump you might think so. Actually, it's still an effective way to bowl in most situations.

Swing bowler on a slow English pitch in May? Yes.

Spinner on a Bunsen burner? Absolutely.

Fast bowler on a flat deck? Without doubt.

It was the summer of 2009. My club side had romped to victory in the league.

I could not have had a more demotivating season.

In fact, I was more motivated a couple of seasons later when the same side finished dead bottom of the division and were on the opposite side of weekly drubbings.

I'm not crazy.

It's a common situation because motivation is about far more than how you do as a player or a team.

When you know this, you can make changes to stay motivated through the whole year, even when things are not going as planned.

Go to nets, do your drills and play cricket. These are the steps to improving your skills. But how much time does it really take to make it as a cricketer?

One answer looked at in the last 10 years is 10,000 hours: A number plucked off the back of a study into top class violists, and popularised by authors like Malcolm Gladwell and Geoff Colvin. The idea has since been expanded to cricket. People have stated that simply training every day for 10 years will take you to of the cricket tree.

Hard work, yes, but you know what you need to do. It's been proven by science.

I got 10,000 problems

Except, in recent times, the headline of "10,000 hours" has demotivating to people who play club and school cricket. Most of us can't dedicate so much time to the game. If you train, on average, four hours a month, mastery will take 208 years!

Welcome to the PV/VIDEO Digest, your highlights summary of the weeks best videos from PitchVision Interactive

You can share these videos by email or onto facebook, and post your comments right here: From serious analysis to Friday fun. Here are the top videos uploaded from PitchVision systems around the world this week.

This week's winner of the Cricket Show podcast question competition is Wajeeh. He wins a free coaching course from PitchVision Academy.

The winning question was,

Welcome to the PV/VIDEO Digest, your highlights summary of the weeks best videos from PitchVision Interactive

You can share these videos by email or onto facebook, and post your comments right here: From serious analysis to Friday fun. Here are the top videos uploaded from PitchVision systems around the world this week.

Sunglasses are an essential accessory for cricketers at every level. Are they just expensive fashion accessories or an important tool?

Cricket Without Boundaries - the UK cricket development and AIDS awareness charity - are looking for volunteers to Africa in 2016. PitchVision caught up with Head of Recruitment, Holly Colvin to find out more.

Train hard; get better. Do your drills. It's a simple mantra, but it's missing a crucial part of the process of practice to improve. Cricketing technique, tactics and mental strength require one more "drill".

Review.

By thinking of review as a drill, and reflecting on your practice and games, you will get better faster. You will even get better between practice sessions. It works by giving you a feedback loop that has been proven to boost skills faster than anything else. It gives direction to your training, encouragement that things are working and confidence that you can repeat the right skill at the right time.

Yet, most of us don't bother much with it.