Bfs Dot Drill Mat

At bfs we believe that one of the best ways to warm up is by performing the dot drill.

Bfs dot drill mat. The bfs dot drill is not only an effective warm up but it also improves agility and quickness. However if you will do it six times a week in a very short time improvement will come rapidly. Improve ankle strength foot work agility and quickness through this amazing drill. It s also a grea.

3 x 4 x 3 8 learn the bfs dot drill click for downloadable pdf. Fully integrated dots not just stuck on or painted. The mat contains 5 dots that can be utilized in a variety of training patterns. The dot drill mat is a portable footwork training tool designed to enhance quickness and agility.

Bfs offers a free download to help you get started on the dot. At bfs we have the simple and effective method of properly warming up for lifting. Power systems dot drill floor mat for foot speed training 48 5 x 36 x 1 2 inches black and white 30700 3 8 out of 5 stars 25. The bfs dot drill not only warms up your muscles but it also increases your agility.

The dot drill is per formed on a 2 foot by 3 foot surface with five dots as shown in figure 1. Use indoors or outdoors. Get it as soon as sat oct 3. This guide offers several drills for use with the.

More buying choices 54 82 5 new offers amazon s choice for dot drill mat. Alternatively you can buy a nonskid mat from the famous chain bfs bigger fast stronger developed especially for this test and contributing to its standardization. It is tiring and you may appear clumsy. It s called the dot drill.

Up and back right foot left foot both feet. 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. The thickness of the mat provides a stable and secure surface that helps to reduce the force of impact on the user. I ll generally follow the dot drill with a series of calisthenics think greg amundson crossfit warm up then a barbell warm up after that we.

Like bigger faster stronger advocates i often use it as a warm up. The dot drill will be hard at first. There are five exercises in the dot drill and the athlete performs each drill six times in the following sequence. 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.

You can have quick feet in a month or two. Dot drill mats are available online and in stores that sell coaching equipment. Tap dot mat black.