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
| Drill | Focus | Equipment |
|---|---|---|
| High-knee movements | Knee drive, first-step speed | Agility ladder or chalk |
| Lateral running | Side-to-side stability | Ladder or cones |
| Dot drill exercises | Explosive power, agility | Tape or small markers |
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