Knees bent, ball released inside the square and shoulders and hip in line.
Look for a good pendulum motion when bowling. The ball should reach the recipient between knee and the top of their head height, otherwise it will be classed as a no ball.
Bowling action has to be smooth and underarm.
Aplying Spin:
Hold the ball with four fingers, with the thumb behind it to apply side to the ball, flick the thumb as the ball is released. Holding four fingers on the outside of the ball and the thumb on the inside, nearest the leg is also effective.
Rotate the thumb back and the fingers forward as the ball is released.
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