Category: Strength & Conditioning
Type: Drill
DOT DRILL
The purpose of the Dot Drill is to develop quicker feet. The 5 dots will take the shape of the five dots on a set of dice. Each of the five dots should be one yard apart. The pattern can easily be painted in the grass with regular field paint.
Variation 1
The player will start with one foot on each of the #1 dots. At the sound of your whistle, the player is to jump and land with both feet on the #2 dot. Next, the player is to jump out to put each foot on one of the #3 dots. The player will then hop backwards to the #2 dot, and finally back to the starting position. This drill should last for 30 seconds, and the focus should be on quick feet and constant movement.
Variation 2
The player will start with one foot on one of the #1 dots and then proceed to hop in a figure 8 pattern. This should last for 15 seconds per leg. Try having the player face one direction throughout the entire figure 8, and then try the drill having the player face in the direction of their next hop.
Variation 3
The third variation of the Dot Drill is similar to drill 1, but after the player has landed on the #3 dots he or she will jump and twist performing a 180 and start forward in the other direction. This drill should last for 30 seconds.
Keep stats on your players (how many reps per minute) progress and see how they improve over time.
Good Luck!
Brock Hartman Lima Warriors
Submitted by: Brock Hartman
|
|
|
