Lots of Running and Agility Drills demonstrated

With the holidays on us, I thought I would put this video up as it includes lots of demonstrations of many different agility drills and running drills that you can use to work at your agility and your running style on your own.
Enjoy!

Speed and Agility Drill 2 - Great Clip!

This is a GREAT clip! No fancy shoes or tracksuits...no flash training field....just some cones, some committed trainers trying to get better and a MANIC coach screaming at them! LOVE IT! WILL SOMEBODY PLEASE FIX HIS CONE?!!!!



Agility Ladder Drills - For after Warm-Up

Try some of these after you've warmed up and done your basics. Always good to have some new drills to work at to keep things fresh!

Sprinting Form Drills - Demonstration

These drills are very useful in improving running technique which will help your speed and efficiency when bowling and in the field. At this stage of the pre-season, doing each drill for 15m in sets of 5 with a slow jog back can also be a useful warm up routine. If you want to do them as an endurance routine, do 3 sets of 5 for each drill.
Enjoy!

3-Point Agility Drill for Front Foot Batting

Key Points for this drill:

1. Move DIRECTLY to each ball
2. Control the bat swing so you get into position for each shot quickly
3. Head and front shoulder move to the ball BEFORE THE FEET!
4. Balance Balance! BALANCE!!
5. Hands stay back as you move to the ball - off the hip.

Batting Drill - Agility

Very useful basic batting drill that works on agility as well as basic batting technique.
Key Points:

1. Head and front shoulder to the ball - - - EVERY TIME!
2. Fast feet to and away from the ball - - - EVERY TIME!
3. Hands stay back as you move to the ball - make your base and THEN hit the ball.
4. Balance balance BALANCE!

Agility Drill - Up and back Shuffle

Another activity I include in the 16 week off season training program as it provides useful work on agility, endurance, speed and leg strength. Sprint to each marker, then backpeddle as fast as you can to each back marker. Jog back to recover at the end of each rep. Repeat the activity in sets of 5 reps with 3 sets per session and a 1 minute rest between sets as a start. It is extremely important that you get low and lean forward at the beginning of each sprint so you can accelerate efficiently. Over time increase the number of reps per sets and/or the number of sets per session, but maintain the rest periods between sets. Remember any agility work needs to be done at 100% or it is of little use! So you can increase the workload as long as you are not making bad shapes or you are struggling to move at pace. After this point, the activity is just about strength and endurance. 

Agility Star Activity

This activity is a very useful exercise because it does a number of things - it improves agility first and foremost, but it is a good warmup exercise and a very good tool to develop endurance as well. The video demonstrates two options - the first is to sprint through the star as quickly as possible, trying to change direction and maintain pace throughout. The second demonstration show the athlete completing the drill while keeping his shoulders parallel to the start and finish line, and shuffling through the centre of the star.Give  each variation a try.