You can't bowl fast unless you have a healthy shoulder, but bowling is notoriously tough on your shoulders. If you have bowled for a long session you know the feeling of soreness in your bowling shoulder the next day.

To stop that from becoming an injury, you need to do some preventative exercise beyond just heading to the nets and getting a few overs under your belt.

For a lot of bowlers this means doing work with a band on the rotator cuff and some bench pressing.

Mark Garaway does the heavy lifting this week about women's cricket, bad outfields and spin bowling pace. David Hinchliffe is back from Sydney and just about keeping up to the pace while Burners gives us some tips on sliding, but not the type you think.

Listen to the show to hear the quality cricket advice.

The leg side stumping is a sure fire way to change the momentum of a game.

It's a pressured delivery from the bowler that then gets a wicket from a ball slung down legside! All of a sudden the feel of the match changes as a result of a swift bit of keeping brilliance.

There are a number of tips that I give keepers to increase their competence down the leg side and then to take that most beautiful dismissal:

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.

Menno Gazendam is author of Spin Bowling Project. Get your free 8 week spin bowling course here

When should you bowl your backspinner?

Nothing stops you bowling it at any time, but then you are just bowling without a plan. And good spinners always bowl with a plan.

This week's winner of the Cricket Show podcast question competition is Shiv. He wins a free coaching course from PitchVision Academy.

The winning question was:

"I'm a good player of fast bowling but when it comes to spinners, I find it difficult to score off the good length balls. When I try to sweep I take the risk of getting out LBW and the close fielder's in, make it difficult to regularly take quick singles. What would you advise to keep my run rate going through that phase?"

Listen to the panels answer to his question here.

To enter your own question for the chance to win your choice of online coaching course send your questions in here.

Today's guest article from Darren Talbot; Professional coach, Managing Director of Darren Talbot Cricket Coaching and founder committee member of the Surrey ECB Coaches Association.

I keep hearing from clubs they are doing off season "nets" for their juniors (and seniors, more of which later).

The team get together from opposite ends of the world as David Hinchliffe is in Sydney, Burners is in London and Mark Garaway takes half an hour away from coaching at Millfield School in the West of England. Also, we are joined on the line from Podar Sports Academy in India in the interview. A global feel for a global cricket show.

Plus we answer your questions on playing good length balls from spinners and analysing bowling technique. And, as the title suggests, Burners considers writing a slim volume of cricket poetry.

Download the show or stream it right from your browser!

John wrote in with a sad tale of a cricket team in trouble, and a real problem:

"I am the captain of my club cricket team. After about 6 overs if we haven't taken a wicket or two most players start sticking their hands in their pockets and not really putting in the effort. The game just goes down hillfrom there. What should I do to try to lift the team's enthusiasm?"

We have all been there. Here is what to do.

I used to get annoyed watching the ODI game when a new batter would come to the wicket against a spinner and merrily knock 10 singles in 15 balls without any pressure.

The field setting and the tactics were so defensive.

The New ODI rules and regulations will change all that.

With 5 men as a minimum inside the inner ring, here's what will happen: