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.
The Dot Drill consists of 5 movements, performed 6 times each.
- Hour Glass (always facing forward) – over and back equals one rep
- Right Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
- Left Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
- Two Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep.
- Hour Glass with Spin – over and back equals one rep
- Forward-running, high-knee drill – Run with high knees through the ladder, touching every ladder space. Landing on the balls of your feet and drive forward with your arms. Repeat
- Lateral-running, side to side drill – Improves both knee and ankle stability. Keep a low center of gravity, step side-to-side through the ladder one foot at a time. Touch in each space of the ladder with both feet. Land on the balls of the feet. Repeat right to left and left to right.
- Cross-over – Cross one foot over the other in a lateral run, touching each foot in the space. Lean towards one direction to propel yourself through the agility ladder with speed.
There are many other different ladder drills to improve agility.
Plyometric Box Drills
Will help to improve foot speed and explosive power. Boxes can range from 14 inches to 36 inches in height.
Some of the more popular plyo box drills:
- Step-ups – Start by standing in front of the box. Step up onto the box with one leg, then bring the other leg up as you straighten both legs. Step back down and repeat on the opposite side for one rep. Repeat 10 times for one set. Complete three sets.
- Lateral stepovers – Start by standing to the side of the box. Step laterally onto the box with one leg, then bring the other leg up so that you’re standing on top of the box. Step down with one leg, then bring the other leg down to the ground. Continue for one set of 10 reps. Complete three sets.
- For box jumps – Start by standing in front of the box. Jump up onto the box, landing with both feet. Jump back down from the box, then immediately jump back up. Continue for one set of 10 reps. Complete three sets.
Krista Rudnick, MHA, LAT, ATC, ITAT
Physical Therapy Consultants, Inc.
PTC_therapy January 23rd, 2019
Posted In: General