Start by imagining a square on the ground roughly one foot by one foot or larger.
Standing on the bottom left corner of the square, and keeping your feet together, hop sideways to the bottom right corner, then diagonally to the top left corner, then sideways to the top right corner, and finally diagonally back to the bottom left corner.
Repeat this pattern for a set number of repetitions then rest.
Now start on the bottom right corner of the square and repeat the pattern in reverse; hop sideways to the bottom left, diagonally to the top right, sideways to the top left and diagonally back to the bottom right.
Complete the same number of repetitions as with the reverse pattern.
Agility dots are a plyometric exercise that effectively increase speed, agility, and stamina. This functional exercise primarily focus on the ankle complex building up strength and endurance to allow for quick direction changes and quick balance recovery. Agility Dots are a perfect training drill for any dynamic sport such as soccer, football, trail running, and basketball. It will also challenge your cardiovascular endurance as you increase repetitions.