Dot Drill
Quick two-footed hops between spots on the floor, feet together to apart and back. A classic agility drill for foot speed, coordination and ankle stiffness.
Primary muscles
- Calves (Gastrocnemius)
- Soleus
Secondary muscles
- Quadriceps
- Tibialis Anterior
- Cardiovascular System
- Sets
- 3–5
- Duration
- 20–30 seconds
- Rest
- 45–60s
How to perform
Starting position
Mark five spots on the floor in the pattern of the five on a die, about 60 cm apart. Stand with feet together on the middle spot.
Hop with both feet apart onto the two front corner spots.
Hop with feet together back to the middle spot.
Hop apart onto the two back corner spots, then together to the middle again.
Repeat the pattern as fast as you can while staying on the spots.
Breathing: Breathe rhythmically; don't hold your breath.
Coaching tips
Light, quiet landings on the balls of the feet
Small, quick hops
Stay tall
Common mistakes
Big, slow jumps
Landing flat-footed
Looking down the whole time
Safety notes
Do it on a non-slip surface.
Build up the time gradually; it's hard on the calves and Achilles.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.