The Dot Drill for Foot Speed
Being able to move quickly on our feet is crucial for success in any sport. Success in wrestling is often determined by explosive reactions on the feet. The ability to score points and counteract the opponent’s actions is founded upon the ability to be light, agile and quick on the feet. The following drill if practised regularly will prove to improve your foot speed.
·D ·E
·C
·A ·B
5 dots are placed on the floor in a rectangle shape 2 feet by 3 feet. It works best if a 3” round dot is painted on the floor. An athlete at home can use anything approved by his/her parents to mark his dots. There are five separate dot drills. Each pattern is done a total of six times.
I. Up and Back
A. Start with one foot on A and the other on B.
B. Jump quickly to C with both feet then to D and E with one foot on each.
C. Now come backwards the same way.
D. Repeat 5 more times.
II. Right Foot
A. Your feet should be on dots A and B. Now go to dot C with your right foot.
B. Now go in order on your right foot: Dots E – D – C- A – B.
C. Repeat 5 more times.
III. Left Foot
A. You will end the right foot drill on Dot B. Now go to C with your left foot.
B. Now go in order on your left foot: Dot E – D – C – A - B.
C. Repeat 5 times.
IV. Both Feet
A. You will end the left foot drill on Dot B. Now go to C with both feet.
B. Now go in order with both feet: Dot E – D – C – A – B
C. Repeat 5 more times
V. Turn Around
A. You will end the both feet drill on Dot B. Now go to C with both feet as in the up-and-back (Drill #1)
B. Now go to dots D and E with both feet split as in the up-and- back Drill 1
C. Now quickly jump and turn 180 degrees and face the other way. You should be on Dots D and E.
D. Hit C with both feet and then A and B with feet split.
E. Now turn quickly again with a 180 degree spin with your feet landing on A and B.
F. Repeat 5 more times.
A simple way to think when doing the right foot, left foot and both feet drills is IN (IN to the middle – C), OUT (OUT to E), ACROSS (Across to D), IN (in the middle –C), OUT (Out to A) and ACROSS (across to B) IN-OUT-ACROSS-IN-OUT-ACROSS (Hour glass shape).
Dot Drill Standards
Athlete Large Athletes
Good 55 sec. 60 sec.
Great 55 sec. 55 sec.
All Canadian 45 sec. 45 sec.
All World 40 sec. 40 sec.
*Subtract 0.5 seconds for every dot missed
High School Records
Boys: Michael Brown Poplar Bluff, Missouri 33.37 seconds
Girls: Kristian Meyers Poplar Bluff, Missouri 37.77 seconds
Evaluation
| Time | Percentage |
| <44 seconds |
100% |
|
44-45.9 |
95% |
|
46-47.9 |
90% |
|
48-49.9 |
85% |
|
50-51.9 |
80% |
|
52-53.9 |
75% |
|
54-55.9 |
70% |
|
56-57.9 |
65% |
|
58-59.9 |
60% |
Adjustment
Body weight -Seconds
160-179 -0.5
180-199 -1.0
200-219 -1.5
220-239 -2.0
240-259 -3.0
260-279 -4.0
280-300 -5.0
*Subtract 0.5 seconds for every dot missed
