Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...

No Space? No Problem! Workout Video

March 5, 2013 | Robert Taylor

You don't always need a fully equipped gym or weight room to develop your game. Skipping a workout because of limited space is just a pathetic excuse. Truly great athletes always find a way to get it done. (Check out STACK's At-Home Workouts page for some ideas.)

The following Dot Drill Pattern sequence can be performed anywhere—a hallway, a shady spot outside or behind the bleachers. Try it as a warm-up or as a finisher to a tough fitness session.

Dot Pattern Drills

Set Up: Using tape, rope or something else, make a cross mark on the ground, creating a pattern with four quadrants, or boxes. Label the boxes 1, 2, 3 and 4.

Sets/Reps: Begin with either 10 reps of each, or try for time by starting with 30 seconds for every drill.

Tips:

  • Pay attention to good body position
  • Don't be intimidated when it begins to burn
  • See how many foot contacts you can get in two minutes with the patterns

Pattern One

  • Jump side-to-side from box 1 to box 2
  • After 10 reps, switch and begin jumping from box 2 to box 1

Pattern Two

  • Hop forward and back from box 1 to box 3
  • After 10 reps, switch and jump from box 3 box 1

Pattern Three

  • Diagonally jump from box 1 to box 4
  • Switch again after 10 reps to jumping from box 4 to box 1
  • After 10 reps, diagonally jump from box 2 to box 3
  • After 10 reps, switch to going from box 3 to box 2

Pattern Four

  • Start in the center of the cross mark
  • Hop forward and split feet into boxes 1 and 2
  • Jump back to center
  • Hop back and split feet into boxes 3 and 4
  • Jump back to center and repeat for reps

Pattern Five

  • Start in the center of the cross mark
  • Hop forward and split feet into boxes 1 and 2
  • Jump-turn, switching in midair to face in the opposite direction
  • Return to center and jump to split feet in boxes 3 and 4
  • Again jump-turn, switching in midair to face in the opposite direction
  • Jump back to center and repeat for reps

 

Advertisement
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes