Connecting the dots may remind you of your childhood, but in the athletic world this coloring book pastime can actually improve agility and quickness.

Below, Andreu Swasey, head strength coach at the University of Miami, offers four dot drills that current and former Hurricane athletes perform during each workout. The drills may seem simple, but try telling former ’Cane greats Ray Lewis and Ed Reed—NFL men among boys—that their workout is juvenile.

Front and Back (See diagram)

• Start with both feet on middle dot
• Separate feet and jump forward to top two dots
• Jump backward and bring both feet together on middle dot
• Separate feet and jump backward to bottom two dots
• Jump forward and bring both feet together on middle dot
• Repeat pattern

Sets/Reps: 1×6 (down and back = 1 rep)

Pivot (Using same pattern as above)
• Start with both feet on middle dot
• Separate feet and jump forward to top two dots
• Perform 180-degree pivot and jump forward to middle dot
• Separate feet and jump forward to bottom two dots
• Pivot 180 degrees and jump forward to middle dot

Sets/Reps: 1×6 (down and back = 1 rep)

Directional (See diagram)

• Start with both feet on bottom right dot
• With feet together, jump in the following manner: middle; middle to top right; top right to top left; top left to middle; middle to bottom left; bottom left to bottom right (movements create two triangle patterns)

Adaptation: Using same pattern, perform with single leg
Sets/Reps: 1×6 (down and back = 1 rep)

Coaching Points: Hit every dot // Use quick movements // Maintain balance // Avoid spending too much time on each dot // Make turns and pivots quickly // Avoid unnecessary body movements // Perform each drill consecutively with no rest time