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:
Speed is one of the most important attributes a hockey player can possess. True hockey speed is comprised of two elements: Skating Power (see our video on skating power) and Foot Speed (which includes agility). A player will not reach his full skating potential until he has achieved both.
The good news is that there are many hockey drills that can help young players to improve on both their skating power, as well as their foot speed and agility. Here is one of my favorite on-ice agility drills. I like it because it develops quick feet while skating forward, backward, as well as side-to-side. Here’s the diagram for the Circle Agility Drill:
Circle Agility Drill
1. Player starts on the face off dot.
2. On the whistle he explodes to the edge of the circle, pivots and skates backward along the LEFT side of the circle to about the middle of the circle, and stops.
3. Player then skates forward along the same edge of the circle until he comes back to the top of the circle again, then pivots and skates backward to the dot, and stops.
4. Player executes side-step-crossovers to the left edge of the circle, stops, side-step-crossovers all the way back across to the far right edge of the circls, stops, then side-step-crossovers back to the dot, and stops.
5. Player again explodes to the top of the circle, pivots and skates backward along the RIGHT side of the circle to about the middle of the circle, and stops.
6. Player then skates forward along the same edge of the circle until he comes back to the top of the circle again, then pivots and skates backward all the way to the bottom edge of the circle.
Notes: Try putting 3-4 players per circle, and rotate through until each player has completed the drill 3 times. As players’ skating skills improve, add a puck.