Agility Dot Drills

Agility Dot Drills

Light, agile, lightning-speed footwork can make the difference in winning and losing in the ring. Great boxers have the ability to win a round on footwork alone, and if you have ever been put in the ring with a newbie and instructed to use defense only, you’ve had to power up your best footwork in order to bring the best workout to your sparring partner.

Agility dot drills can help you increase the speed and balance of your footwork while also increasing your cardio. Try setting up a series for yourself and see how quickly you can run a set of drills. Be patient with yourself as you work; these drills might feel simple going forward, but going backward will really challenge you.

The best thing about these drills is that you don’t need any equipment to practice them. Yes, you can shell out cash for agility dots and agility dot mats (I found both online for $50 each — I refuse to even link it, that’s insane), but you don’t need them! Use a piece of chalk or a bit of masking tape to mark your five dots and you’re up and working. You can increase the size and spacing of the layout if you are taller, or as you increase in speed and ability.

Check out the dude in the video below, or scroll on down for a list of drills you can set up and try on your own.

Agility Dot Drills

X Drill. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with both feet, then to dots 4 and 5 with feet split. Repeat the steps jumping backward.

X Drill Hopscotch. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with ONE foot, then split feet to dots 4 and 5. Repeat jumping backward with same or alternate foot landing in the middle.

X Drill with Turn Around. This is the same as the X Drill or X Drill Hopscotch except that when you get to the top or bottom, you turn your body around to go in the other direction.

Z Drill. Form a Z pattern (4-5-3-1-2) using one leg or both feet together.

M Drill. Form an M pattern (4-5-3-2-1) using one leg or both feet together.

Figure 8 Drill. Form a figure eight (4-5-3-1-2-3-4) down and back, keeping feet together or on one foot only.

Big Arrow, Little Arrow. Keep feet together, start at 1 and jump diagonally to 5, then back to 1. Now jump 1-4-1, 1-3-1, 1-2-1. Start over with the big diagonal jump.

Box Drill. Keep feet together and hop the perimeter of the square (1-4-5-2-1), facing the same direction at all times.

Single-leg Triangle. Hop on your left leg to form a triangle in a counterclockwise direction (2-3-1-2). Make five triangles then switch legs and make five triangles. Repeat the drill moving in a clockwise direction (1-3-2-1).

, , , , , , , , ,

2 Responses to Agility Dot Drills

  1. browse July 23, 2010 at 10:07 am #

    I want to see some little girl who plays DDR totally own these exercises.

    • Lisa Creech Bledsoe July 24, 2010 at 9:32 am #

      You might think they could, but none of the young kids on my boxing team have brought out the shine on these yet. I was expecting them to blow us all away for the same reason!

      (Are kids still playing DDR? Mine have moved on to WOW.)

Leave a Reply