Agility dots are a poly metric exercise that can help increase your speed and coordination.
Footwork is an extension of balance in many respects. Once your balance is good (due to a strong set of core muscles that stabilize and control trunk rotation) you can speed up your fitness progress rapidly.
Try setting up a series for yourself and see how quickly you can run a set of drills. Be patient with yourself as you work, these drills might seem simple going forward, but going backwards will really challenge you.
The amazing thing about agility dots is that you don’t need equipment to get in a good workout. You can however shell out about $50 for agility dot mats but you really don’t need them.
Use a piece of chalk or a bit of masking tape to mark your five dots and you are up and working. You can increase the size and spacing of the layout of you are taller or as you increase in speed and ability.
List of drills you can set up and try on your own
Agility Dot Drills
X Drill. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with both feet, then to dots 4 and 5 with feet split. Repeat the steps jumping backward.
X Drill Hopscotch. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with ONE foot, then split feet to dots 4 and 5. Repeat jumping backward with same or alternate foot landing in the middle.
X Drill with Turn Around. This is the same as the X Drill or X Drill Hopscotch except that when you get to the top or bottom, you turn your body around to go in the other direction.
Z Drill. Form a Z pattern (4-5-3-1-2) using one leg or both feet together.
M Drill. Form an M pattern (4-5-3-2-1) using one leg or both feet together.
Figure 8 Drill. Form a figure eight (4-5-3-1-2-3-4) down and back, keeping feet together or on one foot only.
Big Arrow, Little Arrow. Keep feet together, start at 1 and jump diagonally to 5, then back to 1. Now jump 1-4-1, 1-3-1, 1-2-1. Start over with the big diagonal jump.
Box Drill. Keep feet together and hop the perimeter of the square (1-4-5-2-1), facing the same direction at all times.
Single-leg Triangle. Hop on your left leg to form a triangle in a counterclockwise direction (2-3-1-2). Make five triangles then switch legs and make five triangles. Repeat the drill moving in a clockwise direction (1-3-2-1).
Follow the steps in the video for level 1 Agility dots drills.
See below for level 2 agility dot drills.
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