Three Throwing Drills to Improve Ball Velocity and Accuracy for Cricketers

Cricketers aren’t pitchers, they’re not expected to throw a self-paced, semi-closed, 100mph ball in a straight line. But fielding in modern cricket demands a broad range of athletic skills and throwing techniques that closely resemble the requirements of infielders and outfielders in baseball.

The ability to throw fast, accurately and over increasing distances is now a key marker of elite-level fielding. Yet how many cricketers are regularly exposed to structured throwing sessions or development programmes? The honest answer: not enough.

With growing concern over shoulder injuries including rotator cuff strains, UCL sprains, SLAP tears and impingements, many players are understandably cautious. But avoiding throwing work altogether limits development and exposes players to technical inefficiencies that can, in time, become their own risk factor.

Robust general preparation (S&C), pre-throwing arm care and technical competency are the foundations of long-term throwing health. For those who have these boxes ticked, adding targeted drills can significantly boost throwing velocity, coordination and accuracy.

Below are three fielding-specific throwing drills that can help cricketers enhance performance, supported by video links to guide your application in training.

1. Long Toss Throws

Long tossing is a powerful method for developing throwing mechanics, building shoulder resilience and improving accuracy over distance.

The goal is to reinforce smooth, efficient movement patterns while gradually increasing the arm’s tolerance to high-effort throws. Each throw provides two forms of real-time feedback how far the ball travels (velocity) and how true it stays to the intended target (command), often at distances of 50 to 70 metres.

Watching the ball’s flight whether it drifts, cuts or swings allows players to make small adjustments to grip, release point and arm action. The key is to move with control during the load and release phases, focusing on using the legs and trunk to drive the throw rather than over-relying on the arm.

For best results, integrate long toss weekly into your fielding prep. If no throwing partner is available, a net can work, though the feedback is less clear and doesn’t replicate the full distance demands of match play.

2. Side Shuffle Throws

Side shuffle throws are designed to challenge the coordination between the lower and upper body, helping fielders learn how to generate power while staying balanced and controlled.

By staying side-on throughout the drill, players are forced to create rotation from the back hip and pelvis, delaying upper-body involvement until the last moment a critical skill in throwing mechanics. This promotes efficient energy transfer up the kinetic chain and improves posture and alignment at the point of release.

Players start in an athletic position, execute a few controlled lateral shuffles, then transition into a throw. The focus is on staying low, keeping the chest over the toes and using the ground to generate horizontal force.

This drill is ideal for warm-ups or technical sessions and helps players replicate game-like movements where throws are often made on the move, under pressure and without perfect balance.

3. Pre-Set Throwing Drill

Popularised by Tread Athletics, the Pre-Set Throwing Drill is a technical staple for refining upper-body mechanics without the complexity of full-body motion.

The player begins in a static, pre-set position, front foot planted, shoulders slightly closed and throwing arm set. This removes momentum and footwork, allowing players to isolate key mechanics such as arm path, posture and hip-shoulder separation.

The goal is to build a clean, repeatable arm action and reinforce good habits under controlled conditions. It’s particularly valuable during warm-ups, mechanical tune-ups or rehab phases where volume and stress need to be moderated.

For cricketers, this drill helps bridge the gap between technical skill and on-field application by promoting precision and control from a strong base.

Final Thoughts

Add these throwing progressions into your weekly routine, starting conservatively and building volume and intensity over time. Regular exposure to structured throwing not only improves on-field performance but supports long-term arm health when paired with proper preparation.

If you're looking for a structured throwing programme tailored to cricket fielders, check out our resources at:👉 www.athleticfielding.com