5 Dot Drills

Overview

How to do it

1. 1

   Place five markers on the floor in order: A-B-C-D-E, so they create the pattern.

2. 2

   Begin standing on markers A and B.

3. 3

   Start with your feet together on markers A and B.

4. 4

   Explode forward to marker C. Land your left foot directly on the marker.

5. 5

   From marker C, jump again with power. This time, land with one foot on marker D and the other on marker E.

6. 6

   Drive backward quickly with both feet, landing on marker C with your left foot.

7. 7

   Without pause, jump backward again to the starting position, markers A and B, with both feet together.

8. 8

   Keep your body controlled and balanced for the full drill.

9. 9

   Repeat the pattern, now leading with your right leg. Move as fast as you can while keeping proper form.

Muscles worked

Target

Quadriceps، Gluteus Maximus، Hip Flexors، Hamstrings، Soleus، Gastrocnemius، Quadriceps: Located at the front of the thigh، the quadriceps are engaged during the explosive jumps and directional changes of the drill، Hip Flexors: These muscles، including the iliopsoas، assist in lifting the legs and driving them upward during the drill’s movements، Soleus: A calf muscle that assists in ankle plantar flexion، the soleus is engaged during the rapid foot movements and jumps of the 5 Dot Drill، Gastrocnemius: Another calf muscle، the gastrocnemius works with the soleus to provide strength and stability to the ankle joint during the drill’s movements