Ask any Strength Coach about the fitness needs of fast bowlers and they will all quickly start talking about the core.

The term is loose, but it broadly means your "midsection". It is vital for you to be strong and stable in that area if you are looking to bowl fast, prevent injury or both.

And who isn't?

Of course, core training can et complex with a lot of differing theories so it gets confusing quickly.

Do you do crunches or not? Are your hamstrings part of the core? What about this "anti-rotation" buzz word you have heard?

Lets simplyfy things with a straightfoward exercise, the ab wheel rollout.

This video is courtesy of Steffan Jones and his online fast bowling fitness training plan.

It trains your core in a similar way to how it is used when you bowl: to stop your spine extending.

It's tougher than it looks and will make your anti-extension muscles strong and stable, which will reduce injury and improve the transfer of energy through your body.

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 innjury away.

Click here to get the programme instantly.