BASKETBALL, Movement 2 Dot Drills, By: Tony Reynolds, MS, CSCS, YCS II
Important Notice
Tony Reynolds, Progressive Sporting Systems Inc, and their associates
and affiliates are not affiliated with Anabolic Steroids in anyway and
do not promote or encourage the use of these drugs. His articles within this section of our site are published to offer a broad range of fitness and nutritional knowledge that will help you to achieve your health and fitness goals without the use of Anabolic Steroids.
Dot drills can be a good tool for foot speed development and coordination training. As with any movement drill there are some guidelines that should be followed for optimal adaptation to occur.
· Keep your center of gravity lowered (as you do on your lateral movement skills).
· Use a good athletic stance (see lateral 101)
· Stay light on your feet
· Keep your head up
· Do not stab the ground (try to get a pop out of it)
· If you hear a squeak, you are increasing your contact time by sliding across the floor. Try to decrease your contact time and alleviate the squeak.
· Learn the drill before you speed it up. Once you are comfortable, use maximal speed at all times (train slow get good at being slow). Push yourself into overspeed on every drill.
FRONT TO BACK
Start with your right foot on 1 and your left foot on 2. Move back so your right foot is on 6 and your left foot is on 7. Return to 1 and 2 and repeat.
FIGURE 8 (BOTH FEET)
Start with both feet on 1. Move from 1-2-3-4-5-3-1 in a figure 8 pattern with both feet. repeat.
SIDE TO SIDE
Start with both feet on dot 1. Move both feet to dot 2 and back to 1. Repeat
WIDE CLOSE WIDE
Start with your right foot on 1 and your left foot on 2. Move both feet onto dot 3 and then back so your right foot is on dot 4 and your left is on dot 5. Move back up so both feet are on dot 3 and than back to the start and repeat.
TOP HEAVY TRIANGLE
Start with both feet on dot 3. Move your right foot to dot 1 and your left foot to dot 2. Move both feet back to dot 3 and repeat.
LATERAL SCISSORS
Start with your right foot on dot 1 and your left foot on dot 2. Cross your legs so your right foot is on dot 2 and your left foot is on dot 1. Return to the start position and repeat
WIDE CLOSE
Start with your right foot on 1 and your left foot on 2. Move both feet onto dot 3. Return to 1 and 2 and repeat.
FORTY
Start with your right foot on 4 and your left foot on 3. Move so your right foot is on 3 and your left foot is on 5. Return and repeat.
