Dot Drill
This dot drill is an excellent exercise to improve agility and foot speed. Quickness on the feet is an essential aspect of wrestling.
.D .E
.C
.A .B
4 dots are placed on the floor in a 3 by 2 feet retangle with the fifth dot placed in the centre. 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 1C. 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 |
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Great |
55 seconds |
55 seconds |
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All Canadian |
45 seconds |
45 seconds |
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All World |
40 seconds |
40 seconds |
| *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 (seconds) |
Percentage |
| <44 | 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% |
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Body Weight (lbs.) Handicap Adjustment |
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| Body weight in pounds | -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 |
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*Subtract 0.5 seconds for every dot missed |
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