Practise, Practise, Practise, Practise, Practise, Practise,Practise, Practise, Practise, Practise, Practise, Practise, Practise, Practise,Practise,
i would only use a cricket ball as it would be the correct weight. :cool
You can combine the throwing practice with a fielding drill to help both sides of your game.
Set up a number of single stumps in a medium size area and have someone feed you balls along the ground or in the air (a mix is great). You then have to field the ball and then throw in, attempting to hit a stump.
To make it harder have the feeder tell you which stump to aim for whilst fielding, to help replicate pressure of attempting a run out.
A tennis ball would be ok but it's best to use the real thing if you are able to do so.
I do this thing where I place 2 stumps about 40 yards apart. Start off by trying to hit the stump furthest away, I then run and gather the ball turn quickly and try and hit the other stump which is now 50 yards or so away and then repeat that again and again. Every 4th time I do it I then sprint after the ball as fast as I can and collect the ball and try and hit the nearer stumps. Then return to the original sequence. I do this for about 15 minutes every other day.
Also look at the Paul Collingwood master class in the BBC sport website - I found that really useful.
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