On one leg, hop to the middle dot, then the far right dot, then the far left, then hop backwards to the middle dot, then to the front left, and back to the front right. Start from the dot in the front right corner. The third sequence requires you to hop to each dot on one leg. The second sequence is the same as the first, except once you reach the far end of the mat moving forward, turn around and repeat the movement going forward instead of in reverse. Without stopping, jump slightly and separate your feet so each foot lands on a corner dot at the far end of the mat. Hop slightly off the ground, bringing both your feet together on the middle dot. Start with your feet on the two corner dots at the front end of the mat. Place a dot mat in front of you or mark five spots like dots on a dice. It also increases ankle and calf strength, like Weighted Lateral Jumps. The Dot Drill increases foot speed and quickness.
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