No Space? No Problem! Try Dot Pattern Drills | STACK 4W

No Space? No Problem! Workout Video

March 5, 2013 | Robert Taylor

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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

 

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;...
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;...
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