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Increasing Agility for Superior Quickness
One of the simplest, and fastest, ways to improve agility is to perform the BFS Dot Drill at the start of every workout. The BFS Dot Drill is the perfect warm-up for athletes because it develops foot speed, a key component in improving agility, balance and coordination.
"I really love the Dot Drill for female athletes because itís a single-leg exercise and develops ankle strength and balance. I also believe that plyometrics helps strengthen the ankles, and obviously the weight training is important."
Head Girls Basketball Coach
Lodi High School
Agility Program In-Depth Information
Prior to any workout itís important to warm up, and the most practical and effective way to warm up is with the BFS Dot Drill. The Dot Drill does get the blood temperature elevated, producing a little sweat. Getting your body warmed-up is important before any physical activity to prevent injury. You may perform the entire Dot Drill series, as shown in our BFS Dot Drill DVD, or a modified version instead.
"All our PE classes in the high school warm up with the Dot Drill; our lifting program for classes and athletics is the same for all and is largely based on the BFS program and principles."
Coach Patrick Fee,
Defensive Coordinator Football / Physical Education Teacher,
Weyauwega-Fremont High School
Weyauwega, Wisconsin BFS Magazine March /April 2006
When athletes first try the BFS Dot Drill, they will find it tiring and they may appear clumsy. But if they perform it six times a week, soon they will be able to do the exercises without becoming tired, and they will improve dramatically within a month.
To keep motivation high, a coach should time the athletes about twice a month and record their progress and results. And to take an athleteís agility program to a higher level, they should perform the BFS Plyo Ramp, a three-sided ramp that involves plyometric movements.