Optimizing Bowling Speed in Young Medium Fast Bowlers Through Targeted Core and Upper Body Circuit Training

Abstract

This study investigated the effects of an 8-week core and upper-body circuit training program on bowling speed, core strength, and upper-body endurance among 50 male medium-fast bowlers aged 15 to 19 years from different sports academies. The researcher developed three basic objectives and research questions according to the nature of the study. A pre-experimental design with pre- and post-tests was used to measure improvements. Participants completed circuit training sessions three times per week, focusing on exercises that enhance core stability and upper-body strength relevant to fast-bowling biomechanics. Results indicated significant increases in bowling speed (mean improvement of 5.2 km/h, p = 0.001), plank hold time (core endurance) increased by 21.1 seconds (p = 0.001), and push-up repetitions (upper-body strength) improved by 8.4 reps (p = 0.002). Pearson correlation analysis revealed strong positive relationships between bowling speed and core strength (r = 0.751), and between bowling speed and upper-body strength (r = 0.682), underscoring the importance of muscular conditioning for performance gains. The findings suggest that integrating structured circuit training focused on the core and upper body enhances bowling speed and physical fitness while potentially reducing injury risk in young medium-fast bowlers. This evidence supports the use of sport-specific strength and endurance training as a key component in youth cricket development programs.