Plyometric training regime:

Ankle hops, jump squats, box jump, overhead medicine ball, plyometric push-up, rotational wall with 16x2 reps for week 1&2.

Ankle hops, jump squats, box jump, overhead medicine ball, plyometric push-up, rotational wall with 10x3 reps for week 3&4.

Ankle hops, jump squats, box jump, depth jump and alternate lunge jump, overhead medicine ball, plyometric push-up, rotational wall with 8x3 reps for week 5&6.

Fast bowling drills (hitting a target, football throw, fast bowler grip) and Ladder Drill

Ankle hops, jump squats, box jump, overhead medicine ball, plyometric push-up, rotational wall with 16x2 reps for week 1&2.

Ankle hops, jump squats, box jump, overhead medicine ball, plyometric push-up, rotational wall with 10x3 reps for week 3&4.

Ankle hops, jump squats, box jump, depth jump and alternate lunge jump, overhead medicine ball, plyometric push-up, rotational wall with 8x3 reps for week 5&6

The T-test is a measure of four-directional agility and body control. It measures the ability to change direction rapidly while maintaining balance without loss of speed. To perform the Agility T-Test a client is asked to run from the start point 10 meters forward to point one, sidestep to point two before sidestepping to point three, side stepping back to point one and then running back to the finish. The process is then repeated side stepping in the other direction first.

The Run-a-Three Test is a cricket fitness test that assesses both speed and agility in a very specific cricket situation. The run-a-three involves sprinting over the actual pitch distance three times, carrying a bat and incorporating two 180 degree turns. This test not only assesses speed, but also technique on the turn and running the bat in at the end.

The Illinois agility test is a fitness test designed to test one's sport agility. In which Participants should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs forwards 10 meters to run around a cone, then back 10 meters, then runs up and back through a slalom course of four cones. Finally, the athlete runs another 10 meters up and back past the finishing cone, at which the timing is stopped.

The 30m sprint test is to determine speed and acceleration. The test involves running a single maximum sprint over 30 meters, with the time recorded. Start from a stationary position, with one foot in front of the other. The tester provides hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encourage athletes to continue running hard through the finish line. Two trials are allowed, and the best time is recorded to the nearest 2 decimal places.