Dot Drills

To perform dot drills, use a dot drill mat, or mark five dots on the ground. Four of the dots should be in the shape of a square with each side roughly one yard long. The fifth dot should be in the middle of the square (see set-up to right).

A total of one to two sets of the five following 20-second patterns are performed on each training day. During the beginning of the off-season take a shorter rest time, roughly 30 to 40 seconds between patterns and sets. Later in the off-season, when the actual season is near, increase rest time to achieve full recovery, roughly 60 to 75 seconds.