Stand on one foot on dot at end of line
and balance, hop forward, switch legs
and land softly on ball of opposite foot.
Immediately hop forward alternating
feet from dot to dot in a continuous
manner. Upon completion of activity
pattern, turn around at end of line and
repeat in opposite direction.
S I N G L E L I N E
Stand with one foot on each dot at
end of line and begin running in place
on balls of feet. Hop forward and
land in an alternating foot pattern on
dots in front while continuing to run
in place on balls of feet. Repeat and
hop forward onto the last set of dots
while continuing to run in place. Upon
completion of activity pattern, turn
around at end of line and repeat in
opposite direction.
D O U B L E L I N E
AGILITY DOTS
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 activity patterns of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full range of motion.
• If unable to complete 8 activity patterns, increase rest time or decrease number of activity patterns.
—OR—
• If unable to achieve moderate to maximal fatigue following the completion of 12 activity patterns, decrease rest time or
increase number of activity patterns.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
Before beginning this or any other exercise program, you should always consult with your doctor or physician.
E X E R C I S E G U I D E
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