You will need to get yourself a flash video (.FLV files) player. I can play them with Windows Media Player but only because I downloaded a codec pack called K-Lite Codec Pack from: http://www.codecguide.com/index.html

Before that I was using another stand-alone FLV player called Applian FLV Player which can be found here: http://www.applian.com/flvplayer/index.php

The FLV Player is less intrusive than a codec pack download because it can easily be uninstalled without effecting anything, in the event that you don't like it.

Anyway, once you have the player you can easily download the videos from the site. See the picture below.

As for the metronome.. well there should be a downloadable metronome within easy reach of google.com.. such as: http://www.nch.com.au/metronome/index.html