1:03 Pogo jumps 1:15 Back foot contact pulsing 1:55 Front foot contact holds 2:35 Front foot medicine ball shot pass 2:48 Kneel bowling with heavy balls or cricket balls
1. Pogo 2. Hill sprints 3. Backfoot contact pulsing 4. front foot contact holds 5. front foot contact medball shot pass 6. kneeling bowling combine with squat,press,pull and rotational work to bowl quicker