DOT DRILL

Place both HEELS on the front of the 2 dots at the bottom. Simply jump to the center dot with both feet together and then to the 2 dots ahead touching the toes and then go back the way you came, thus moving front to back. Compelte this routine without breaking or stopping in between each movement a total of 5 times. Moving from the back to the front and back again counts as one movement.

Light, agile, lightning-speed footwork can make the difference in winning and losing in the ring. Great boxers have the ability to win a round on footwork alone, and if you have ever been put in the ring with a newbie and instructed to use defense only, you’ve had to power up your best footwork in order to bring the best workout to your sparring partner.

X Drill. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with both feet, then to dots 4 and 5 with feet split. Repeat the steps jumping backward.

X Drill Hopscotch. Start with feet split, one foot on dot 1 and one on dot 2. Jump to dot 3 with ONE foot, then split feet to dots 4 and 5. Repeat jumping backward with same or alternate foot landing in the middle.

X Drill with Turn Around. This is the same as the X Drill or X Drill Hopscotch except that when you get to the top or bottom, you turn your body around to go in the other direction.

Z Drill. Form a Z pattern (4-5-3-1-2) using one leg or both feet together.

M Drill. Form an M pattern (4-5-3-2-1) using one leg or both feet together.

Figure 8 Drill. Form a figure eight (4-5-3-1-2-3-4) down and back, keeping feet together or on one foot only.

Big Arrow, Little Arrow. Keep feet together, start at 1 and jump diagonally to 5, then back to 1. Now jump 1-4-1, 1-3-1, 1-2-1. Start over with the big diagonal jump.

Box Drill. Keep feet together and hop the perimeter of the square (1-4-5-2-1), facing the same direction at all times.

Single-leg Triangle. Hop on your left leg to form a triangle in a counterclockwise direction (2-3-1-2). Make five triangles then switch legs and make five triangles. Repeat the drill moving in a clockwise direction (1-3-2-1).