Dot Drill

Purpose of the Drill:

This is a simple footwork drill to improve player’s foot speed, agility, and quickness.

How it Works:

Set up dots in a rectangle 90cm Long X 60cm wide, with one dot in the middle.

HOURGLASS: Starting on A, hop to C, D, E, D, B, and back to A. Start with two feet at a time, then hop only on the right foot, followed by the left foot. Change direction on alternative set, ie A, B, C, E, C, D, A.

FOUR CORNERS: Starting on A, hop to D, E, B, and back to A. Start with two feet at a time, then hop only on the right foot, followed by the left foot. Change direction on alternative set, ie A, B, E, D, A.

BUTTERFLY ONE FOOT: Hoping on only the right foot, start on A then hop to C, D, C, E, C, B, C, and back to A. Follow this with the left foot only.

BUTTERFLY TWO FEET: Start with one foot on A and the other on B. Jump so both feet are on C, then one foot on D and the other on E. Hop backward to C, and back again to one foot on A and the other on B.

BUTTERFLY TWIST: Start with one foot on A and the other on B. Jump so both feet are on C, then one foot on D and the other on E. Jump and turn around so that you are facing the opposite way, with one foot on D and the other on E. Hop both feet back to C, and to A and B. Then jump and turn around again.

Complete 6 repetitions of each exercise and a minimum of 3 sets.

Coaching Tips:

  • Prevent players from twisting their hips as they jump. Hips should always be straight and facing forwards.
  • Encourage players to complete repetitions as fast as possible.
If you have any questions or comments on this drill, please post them in the question and comment section.
5 1 vote
Article Rating

Related Articles

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments
0
What is your key takeaway from this article?x
()
x

Gold Membership Guarantee

If you are unsatisfied with the resources and support provided to you by Coaches Guild, we will refund you 110% of your latest membership fees. Note the following conditions apply:

  1. Request for a refund must be made in writing to admin@coachesguild.net
  2. Refunds will only be made for payments made within 12 months.
  3. Any discounts used since paying your membership fees will be deducted from your reimbursement. For example, if you purchased a product that was discounted by $20 because you were a Gold member, that $20 will be deducted from your refund, ie $39.99 x 110% – $20 = $23.99 refund.

Online Courses Guarantee

If you are not satisfied the online course has given you the knowledge to improve your coaching, we will refund you 110% of the course price. Note the following conditions apply:

  1. Request for a refund must be made in writing to admin@coachesguild.net
  2. Requests for a refund must be made within 45 days of initial enrolment into the course.

Performance Review Guarantee

If you are not satisfied the feedback provided to you in your performance review helps you improve your coaching performance, we will refund you 110% of the costs of your performance review. Note the following conditions apply:

  1. Request for a refund must be made in writing to admin@coachesguild.net
  2. Requests for a refund must be made within 30 days of receiving your performance report.

Mentoring Session Guarantee

If you are not satisfied the mentoring provided helps to improve your coaching performance, we will refund you 110% of the costs of your performance review. Note the following conditions apply:

  1. Request for a refund must be made in writing to admin@coachesguild.net
  2. Requests for a refund must be made within 30 days of your mentoring session.

Workshop Guarantee

If you are not satisfied our workshop helps to improve your coaching performance, we will refund you 110% of the costs of your performance review. Note the following conditions apply:

  1. Request for a refund must be made in writing to admin@coachesguild.net
  2. Requests for a refund must be made within 30 days of your workshop.

Assistant Coach Guarantee

If you are not satisfied my assistance helps you and your team perform to a higher level, we will refund you 110% of the costs of your assistant coach service. Note the following conditions apply:

  1. Request for a refund must be made in writing to admin@coachesguild.net
  2. Requests for a refund must be made within 60 days of hiring your assistant coach.

This website uses cookies to ensure you get the best experience on our website.