(click here is you are unable to watch the video: http://youtu.be/f6aXLg2YX0o)
Dot Drill Sequence:

  1. Up & Back – 6x
  2. Right Foot – 6x
  3. Left Foot – 6x
  4. Both Feet – 6x
  5. Turn Around – 6x

 

 

 

 

 

 

 

Tips:

  • Do drill about 6x a week
  • Get timed 2x a month to keep track of progress
  • Keep feet under shoulders at all times
  • Stay on the ball of your feet
  • Be relaxed and focused through the entire drill
  • To avoid dizziness during the turn around part, keep your eyes focused on one side, turning your hips in a figure 8 shape

 

BFS Dot Drill Standard for Males and Females:

Males                            Females

Under 40sec.                  Under 45sec. –> All American

40-49sec.                        45-54sec. –> Super Quick

50-59sec.                         55-64sec. –> Great

60-70sec.                        65-75sec. –>Average

Over 70sec.                    Over 75sec. –> Needs More Work