Dot Drill Exercise Guide
Exercise Profile
- Target
- Legs
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Legs
- Secondary Muscles
- Core
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Dot drill exercise
How to: Dot Drill
- Set up a series of dots or markers on the ground.
- Start in a standing position and hop from dot to dot in a quick succession.
- Focus on accuracy and speed during each hop.
- Maintain a slight bend in your knees and keep your core engaged throughout the drill.
- Repeat the drill for a set time or number of repetitions.
Common Mistakes
- Lifting the feet too high off the ground.
- Not maintaining a stable core.
- Incorrect foot placement on the dots.
Modifications
- Perform the drill at a slower pace or with wider spacing between dots.
- Use a stability ball for support if needed.
Tips
- Focus on quick foot movements and maintaining balance.
- Use a dotted surface for visual guidance.
- Engage your core to stabilize your movements.
Dot Drill Alternatives
Tags
plyometrics
agility
aerobic
legs
footwork
balance