© Bandits Goalie School - PFC - 2008
The 5 dot drill is a great way to increase foot speed, agility, coordination, and cardiovascular endurance. 20-30 seconds for each series of jumps is a good amount of time with 15 second rest between series. Stress to be quick and accurate with your footwork.
You can buy a five dot station at many sporting good stores but making one on your own works just as good. Just make a square with duct tape with each piece of tape 2 feet apart and one dot (piece of tape) in the middle. Refer to the 5 dot mat picture above as a guide.
Below is a series of drills but feel free to be creative and make up your own.
1) FORWARD/REVERSE X
2) 2 FOOT SQUARE CLOCKWISE
3) 2 FOOT SQUARE COUNTERCLOCKWISE
4) 2 FOOT Z STARTING ON LOWER RIGHT
5) 2 FOOT Z STARTING ON LOWER LEFT
6) FORWARD X JUMP TURN
7) RIGHT FOOT Z LOWER RIGHT
8) LEFT FOOT Z LOWER LEFT
9) RIGHT FOOT SQUARE CLOCKWISE
10) LEFT FOOT SQUARE COUNTERCLOCKWISE
To learn more about Bandits Goalie School, go to:
Bandits Goalie Camp - Learn to Rob the Shooters Blind!
Linear Mode
