Gain Strength, Speed & Agility – The Dot Drill

Baseball Drill - The Dot Drill

The Dot Drill is a great Baseball drill for strength, agility and speed training. The purpose is to get your players lighter and quicker on their feet.

There are five rotations in this baseball drill, each with six repetitions. When this drill is done well, all five segments will be done simultaneously, and completed in the 50- or 55- second range for a high school athlete.

Baseball Drill - Dot Drill Rotation 1Dot Drill: Rotation 1

In the first rotation, touch both feet on each dot as you hop, starting out with the ones nearest you. Both feet will contact the center dot and then they’ll go back to the outside.

Number of reps: Six

 

 

 

Baseball Drill - Dot Drill Rotation 2

Dot Drill: Rotation 2

The second rotation is going to be with the right foot only, and you’re going to form a figure eight. Start on the right back dot and follow the dots in the figure eight form.

Number of Reps: Six

Dot Drill: Rotation 3

The rotation will be on our left foot. We’ll do the exact same thing we did in the previous rotation.

Start with the figure eight movement make six contacts.

Number of reps: Six

Dot Drill Rotation 4Dot Drill: Rotation 4

This rotation builds on the previous 2 drill sets, and involves two feet touching each dot. Almost like combining the bunny hop and the figure eight. You want to make as quick a contact as possible.

You can see how we have some degree of carryover here to a baseball skill, with regard to lateral movement and foot quickness. And this can’t help but assist you in getting better and quicker, whether it’s running the bases, in the outfield, trying to catch up to a groundball in the infield, or even behind the plate.

Number of reps: Six

Dot Drill Rotation 5Dot Drill: Rotation 5

The last rotation is just like the first rotation except this time when you get down to the end, you’re going to turn and come back the other direction.

Number of reps: Six

Those are our five rotations, each with six repetitions. And again, when we do this for good, we do it, all five, simultaneously. And we should be somewhere in the 50- or 55- second range for a high school athlete.

Will you be trying this drill with your players?  Tell me why, or why not, by leaving a comment below!  And don’t forget to Become a Fan on Facebook, where I will share more great drills, tips and ideas!

And if you’re still looking for more great drills, be sure to check out our Baseball Drills and Practice Plans!

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