I have used a lot until I got my 600VR, a 800 AI-S.
For action (just used for BIF, but it's the same), I mainly used two tricks:
One was only shooting when in focus (you can program your camera like that). So to catch the birds I just clicked down continuously and turned the focus ring until it starts to shoot. Then continue to turn left/right the focus ring always following the bird;
The other one was trying to guess the distance and click, click...
Either way, you have to be prepared to accept a low percentage of good photos...
Ah, a sturdy tripod is always a plus!!