Dot Drill Mat Dimensions

The dot drill mat is used to improve agility and speed.

Dot drill mat dimensions.

It s also a grea. Focuses on change of direction from front. Fully integrated dots not just stuck on or painted. 1 16 of 927 results for dot drill mat price and other details may vary based on size and color power systems dot drill floor mat for foot speed training 48 5 x 36 x 1 2 inches black and white 30700.

Constructed from 1 8 black rubber and 40 x 48 with 6 diameter holes the mat is easy to transport. Dot drill mat is perfect for warm up exercises and plyometric training. Dot drill mats are available online and in stores that sell coaching equipment. The body structure of the players using the mats is what you use to determine which mat to employ i e.

Drills the following are some of the most common drills for the dot drill mat. High quality durable material will not tear or rip with use. Big giant lineman would generally need the closer together dots because they are too huge to be really limber. Five dot drill protocol the five dot drill protocol exercise with 5 circles is a very well known and popular test in the united states for improving ones agility and rapidity.

Use indoors or outdoors. Dimensions are 3 by 4 with five 6 diameter holes. It s called the dot drill. At bfs we have the simple and effective method of properly warming up for lifting.

3 x 4 x 3 8 learn the bfs dot drill click for downloadable pdf. Warnings because performing dot drills requires athletes to use a variety of explosive movements proper stretching before the exercise is important to reduce the chance of an injury. Improve ankle strength foot work agility and quickness through this amazing drill. Storage is also easy since the mat rolls up so conveniently.

Dot drills diagrams 1 rep return to starting dot s 1 set 10 reps or 10 second drill with 10 second recovery figure 8 2 feet begin with knees slightly bent move feet as fast as possible while keeping proper technique learn slowly then speed up both feet in 1 with both feet follow 1 4 3 2 5 3 1. The individual dots are 6 in diameter and 1 8 thick. Download your free dot drill instructions here. The dots on my drill mats range from 6 inches small mat to 18 inches largest mat with the medium mat measuring one foot.

Use these drills as a starting point to develop your own drills that focus on your specific sport s.