Nobody knows why, but there is a direct relationship between to strength of your lats and how fast you bowl.

That means, the more weight you can move in an upper body pulling movement will directly relate to greater speeds on the pitch.

It's not often that this crossover is so clear, so you should take advantage and do as much pulling as possible if you want to bowl faster.

The problem is that upper body pulling is one of the hardest movements to train, especially in the horizontal plane.

For vertical pulling, you can do chin ups anywhere there is something to pull yourself up on. If you get good you can use weights to make it harder.

But when you need to cover the rowing variations you have less options. You need some kind of weight like a dumbbell or barbell to pull towards you.

A simple way to do this is single arm rows. You need less weight and can do it with a variety of tools.

Here Steff Jones shows us how to row with a dumbbell:

The exercise will strengthen your lats and biceps so is best done 2-3 times a week. Aim to hit the 6-8 rep range for 3-4 sets but you can start with 10-12 reps.

It's also a great exercise to pair in a superset with an explosive lower body exercise like jump squats.

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.