Drills the following are some of the most common drills for the dot drill mat.
Dot drill mat dimensions.
3 x 4 x 3 8 learn the bfs dot drill click for downloadable pdf.
It s called the dot drill.
Easier than other mats to carry since it is light weight.
Dot drill mats are available online and in stores that sell coaching equipment.
Five dot drill protocol the five dot drill protocol exercise with 5 circles is a very well known and popular test in the united states for improving ones agility and rapidity.
The dot drill mat is used to improve agility and speed.
The body structure of the players using the mats is what you use to determine which mat to employ i e.
Storage is also easy since the mat rolls up so conveniently.
The individual dots are 6 in diameter and 1 8 thick.
It s also a grea.
Fully integrated dots not just stuck on or painted.
Focuses on change of direction from front.
Draw a rectangle of 60x90 cm 2x3 ft and place five circles of 10 cm 4 each inside it as shown in the picture.
At bfs we have the simple and effective method of properly warming up for lifting.
Dot drills diagrams 1 rep return to starting dot s 1 set 10 reps or 10 second drill with 10 second recovery figure 8 2 feet begin with knees slightly bent move feet as fast as possible while keeping proper technique learn slowly then speed up both feet in 1 with both feet follow 1 4 3 2 5 3 1.
1 16 of 927 results for dot drill mat price and other details may vary based on size and color power systems dot drill floor mat for foot speed training 48 5 x 36 x 1 2 inches black and white 30700.
Use these drills as a starting point to develop your own drills that focus on your specific sport s.
Dimensions are 3 by 4 with five 6 diameter holes.
Warnings because performing dot drills requires athletes to use a variety of explosive movements proper stretching before the exercise is important to reduce the chance of an injury.
Dot drill mat is perfect for warm up exercises and plyometric training.
The dots on my drill mats range from 6 inches small mat to 18 inches largest mat with the medium mat measuring one foot.
Big giant lineman would generally need the closer together dots because they are too huge to be really limber.
Constructed from 1 8 black rubber and 40 x 48 with 6 diameter holes the mat is easy to transport.
Download your free dot drill instructions here.
The dot drill mat can be used as a warm up by performing the drills at half to three quarters speed.
