The Dot Drill is One of my Staple Off-Ice Agility Drills

The Dot Drill is one of the most effective off-ice hockey agility drills I’ve ever seen. This drill is easy and inexpensive to set up, and only takes about a minute of the athlete’s time each day – so there are no excuses not to do it!

Remember, the dots should be placed in a 2′ x 3′ rectangle, with one dot in the middle. Each dot should be about 5″ in diameter. You can spray paint the dots onto your garage or basement floor, or onto an old piece of carpet. You could also use something less permanent such as sidewalk chalk or tape.

I prefer the rubber dot drill mats because they have better grip and are more durable. If you decide to get one, make sure you pick up one of the thicker ones with the dots embedded in the mat itself – not just painted on.

The Dot Drill:
The Dot Drill consists of 5 movements, performed 6 times each. Here are the 5 movements.
1. Hour Glass (always facing forward) – over and back equals one rep
2. Right Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
3. Left Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
4. Two Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
5. Hour Glass with Spin – over and back equals one rep

HOW FAST IS FAST?
As your Dot Drill begins to improve, you’ll definitely want to compare your times to the national averages. Here’s a time chart to help you track your progress:


USE THIS DRILL IN YOUR OWN OFF-ICE TRAINING SESSIONS:



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Filed under: Off-ice TrainingSpeed

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