The Dot Drill- No Equipment? No Problem!

Balance, Agility, Coordination, and Cardio with no equipment!

The Dot Drill is a modified hop scotch drill, and is something I used to do in High School while training for sports. It is a simple drill which can be done with no equipment, and very little space. Simple, but not easy!

The Dot Drill

Step 1- Make Your Dot Drill Grid

Ok, if you started by watching the video, let’s slow it down a little bit before you get started. First, you need to make your self a grid. Items/space you need:

  1. Measuring Device
  2. Paint or Marker
  3. Indoor or Outdoor Flat Surface

Steps to make your Dot Drill Grid:

  1. Measure a 2×3 foot vertical rectangle, making dots at each corner
  2. Make a check mark at 18 inches going up the 3 foot side of your rectangle
  3. Make a dot in the center, 18 inches up, 12 inches in
  4. When you finish, your grid should look like #5 on a dice
Finished Dot Drill Grid

Start Small!

The instructional video is a quick breakdown of the steps of the dot drill, and the whole drill which is 6 reps of each drill, all in a row. Do not, I repeat do not, try to learn and perform the whole drill as fast as you can on day one!

Possible Progressions

If you are new to jumping, agility training, balance training, try learning the first drill, and the fourth drill in the sequence first. And by learning, I mean break down into steps with a pause like I do in the video:

  1. Starting position, one foot on each dot at the bottom of the grip
  2. Two feet hop to the center dot, pause
  3. Hop to the top, one foot on each dot, pause
  4. Collect yourself, hop backwards to the center dot, pause
  5. Collect yourself, hop backwards, one foot on each dot

Track your progress, note which parts of the movement are most challenging for you. When you start to be able to shorten your pauses and do several repetitions in a row without losing your balance, you may be ready for single leg progressions.

The Importance of Pliability

Believe it or not, the Dot Drill is a very ballistic (fast, explosive) exercise, and has the potential to cause some muscular strains or overuse injuries if not approached properly. One way to set yourself up for success is to make sure you have a solid myofascial release (foam roller) and stretching routine.

Anyone who has chronically short, and tight muscles and decides to overload them with jumps and ballistic activities is asking for trouble, do not be that person!

Helpful Video to Accompany

This Video is a basic instruction to foam rolling and myofascial release, a very helpful topic if you are thinking about incorporating any jumps or ballistics to your social distancing routine:

Other Helpful Videos Available on my You Tube Channel

Squats… No Equipment, No problem!

Let’s face it, we’re all having challenges right now with social distancing and impacts to our routine. For health and fitness, this can mean a lack of access to equipment, and facilities we use to exercise. If our biggest challenge during COVID19 is a lack of exercise facilities, we’re among the very fortunate.

Being grateful and having perspective is very important, but let’s get rid of this notion that you need equipment to exercise. This You Tube video is a tutorial of the Squat, no equipment required. I breakdown the exercise into a step by step approach, including 3 safety tips you must practice at all times.

The squat is also an exercise that you can do regardless of your strength, flexibility, and fitness level. In addition to the body weight free standing squat, I demonstrate supported squats, and chair squats to show variations and a progression to add challenges as you get stronger and gain range of motion.

The progression is:

  1. Supported Squat (beginner version), until you can comfortably do this exercise, thighs parallel, for 3 sets of 10 reps.
  2. Chair or Box Squats, until you can do 3 sets of 10
  3. Free standing squats, only going as close to thighs parallel as you can while maintaining the three safety measures

Once you can squat thighs parallel, free standing, while maintaining the three safety measures, work up to 3 sets of 10. I am sure you will find that this concept/progression seems simple, but not easy when you try it.

Tune back in for more posts while social distancing, no equipment, no problem! Thank you for checking out my blog, be well everyone.

Helpful Related Videos

Hip Flexor Stretch
Calf and Ankle Mobility
Core Bracing and Lockout (Deadlift, same as Squat)