Get Fit and Have Fun with These Touch Cricket Drills

Touch cricket drills are a fun way to build fitness, coordination and teamwork for juniors and casual leagues. Whether you’re 6 or 16 (or even 25), these training routines fit any skill level. Good news, most drills need only a few cones, chalk or a ladder, so you can set them up at home or your local park. If you need a quick refresher on rules, check out our guide to touch cricket gameplay

Key takeaway is consistent practice of footwork, speed, passing and game scenarios will make you a stronger, more confident player

Practise footwork drills

Building strong footwork lies at the heart of any good touch cricket player. These exercises teach you to drive your knees, land on the balls of your feet and prepare for any direction. Great news, you don’t need fancy kit – just a ladder (or chalked lines) and about five minutes of space

Practise high-knee movements

Start at one end of your ladder or a line on the ground. Lift your right knee up to hip height then step down on your left foot and land softly on the ball of your foot. Move forward one space then lift your left knee. Focus on driving your knee up, not out to the side. Do this for 10–15 seconds, rest and repeat two more times. This drill builds knee drive and boosts your first-step quickness

Try lateral running drills

Face the ladder lengthwise. Step into the first square with your right foot then bring in your left. Move one space to your right on each step, landing on balls of your feet. When you reach the end, switch direction. Keep a low centre of gravity by bending your knees slightly. Aim for three sets of 20 seconds work and 30 seconds rest. Lateral stability helps you dodge opponents in tight spaces

Use dot drill exercises

Mark five dots on the ground in an X pattern (use tape or small cones). Start at the centre dot. Hop to the top right dot on your right foot then back to centre on your left. Continue to the top left on your right, back to centre on your left, then the bottom left, bottom right and finish at centre. Mix single-leg hops and two-foot jumps. Do 30 seconds of work, rest 30 seconds and repeat for three rounds. Dot patterns train explosive power and quick direction changes

Footwork drill at a glance

Perform speed and power drills

Once your footwork feels sharp, boost your sprint speed and leg power. These exercises improve your acceleration and add drive to each step. Don’t worry, you’ll see progress quickly even with short sessions

Set up shuttle runs

Place two cones 10 metres apart. Sprint from one cone to the other, touch the line then sprint back. Rest for 60 seconds between reps. Try five reps to start and add one extra rep each week. Shuttle runs build explosive speed and mirror the short dashes you make on the field

Try jump box drills

Use a sturdy box or platform about 30 cm high. Stand in front with feet shoulder-width apart. Bend your knees and swing your arms then jump onto the box, landing softly on the balls of your feet. Step down carefully. Aim for three sets of 10 jumps with 60 seconds rest between sets. Box jumps strengthen quads, glutes and hamstrings for powerful strides

Practise passing and catching

Sharp passing and sure hands make you a vital player on any team. These partner drills teach quick release, clean catches and accurate throws. Good news, you only need a friend and a ball

Pair chest pass drills

Stand about 5 metres apart facing each other. Hold the ball at chest height with both hands. Push through your arms and snap your wrists as you pass. Aim for your partner’s chest every time. Do 15 passes, rest for 30 seconds then repeat two more times. This drills build upper-body strength and accuracy

Practice quick catch and release

One partner holds the ball while you stand ready. They call left or right then pass immediately. You catch and return the ball in one motion. Focus on soft hands and a clean release. Do 30 seconds work followed by 30 seconds rest for four rounds. This exercise trains your reaction time under pressure

Try crossing partner drill

Stand with your partner at two cones 5 metres apart. After each pass you run to a cone on your opposite side. Your partner catches and throws to your new position. Keep moving after every pass. Do this for one minute then swap roles. Crossing movements help you simulate match scenarios and improve spatial awareness

Try game scenario drills

These drills simulate real match action so you practise skills under pressure. Best of all, you can turn each drill into a friendly contest that keeps everyone motivated

Run three-touch challenge

Form a circle of four players. The first player starts with the ball, takes up to three steps, then passes to the next. Each receiver does the same until you complete eight passes without dropping. Time each round and aim to beat your best. This simulates quick touches and helps you control the ball on the move

Play cone chase game

Set up two zones with three cones each, about 5 metres apart. Two attackers start in one zone and two defenders in the other. Attackers must pass among themselves then move into the defenders’ zone without being touched. Rotate after one minute of play. This drill improves teamwork, spatial awareness and evasion skills

Set up small-sided match

Create a 15 x 20 metre field with cones. Play 4 vs 4 with no fixed positions. Each player has three touches max before passing. Keep score or set a target number of passes. Small-sided games boost fitness, decision making and real-time application of skills

Finish with cool-down routines

A proper cool-down helps your muscles recover and reduces stiffness. Remember, cooling down is as important as warming up. These routines take just five minutes but make a big difference

Do dynamic stretches

Walk forward and lunge, swing your arms and legs, open and close your hips. Spend two to three minutes moving joints through their full range. Dynamic stretches help flush out lactic acid

Use static stretches

Hold each stretch gently for 20 seconds. Focus on hamstrings, quads, calves and hips. Static stretches relax your muscles and improve flexibility

Try foam rolling

If you have a foam roller, slowly roll each major muscle group for one minute. Breathe deeply and pause on tight spots. Foam rolling aids recovery by improving blood flow

To recap, practise footwork drills regularly, add speed and power work, focus on crisp passing and catching, and try game scenario drills. Always finish with cool-down routines. By mixing these touch cricket drills into your routine you’ll be ready for match day. Pick one or two exercises this week and watch your confidence, fitness and fun level rise. You’ve got this, now get out there and enjoy the game