Football Field

The Dot Drill One of the most effective and common plyometric drill is the dot drill. It usually consists of a mat that has dots on it configured in a box with a dot at each corner of the box and one in the middle. The size of the box varies to the age and ability levels of the participants. There are a variety of drills you can do including just starting with your left foot to the near left corner dot of the box, your right foot on the near right corner dot and then bringing both feet to the center dot on a hop, then hop with the left foot touching the rear left dot, right foot on far right dot. Then coming back to the center with both feet, then back to the starting position and repeat. The goal is quickness, short bent knee hops with good form landings and don’t forget to use your arms. You don’t want to do any of these for more than 7 seconds as our goal is to simulate the duration of the typical youth football play which is 6-7 seconds. You can do a variety of drills using this c …

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