BFS Dot Drill Information
The BFS Dot Drill: five dots, five drills, six times each — the daily warm-up that builds quick feet in a month or two. Layout and instructions included.
What you’ll learn
- How to lay out the five dots
- All five drills, each done six times
- The two goals: six sessions a week, then speed
- Why the Dot Drill doubles as warm-up and agility work
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Run this with your athletes.
The programming, the tracking and the reporting in one place, built by coaches who write the same sessions you do.
Read next
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BFS Conditioning Program & Endurance Test
The full Total Program Speed and Conditioning booklet: the Dot Drill warm-up, the speed and conditioning programs, and the BFS endurance test in one PDF.
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BFS 25 Agility Drills
Twenty-five cone and line agility drills for every athlete, with diagrams — measurable drills built for record keeping, straight from the BFS Total Program.
BFS Plyometric Program
The BFS Plyometric Program (2020 edition): ground-based jumping drills that transfer weight-room strength into explosive movement and sports performance.
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FreeDitch the Boring Warm-Up: Engaging Warm-Up Strategiesopens blog.teambuildr.com in a new tab
Ditch the boring warm-up with dynamic drills and engaging activities. Improve neural conductivity, movement patterns, and athlete readiness with variety.
Training program
Included with PlatinumBFS Conditioning
Sprint intervals, tempo runs, agility circuits and the dot drill, on minimal equipment. It keeps the gap between structured blocks from being where fitness quietly dies.
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