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.
