Five Dot Training

Five dot training is simply one type of foot quickness training and is an excellent off ice drill to improve foot quickness for hockey players.

Drawing the Dots

Draw five dots on the ground. At the field, use a can of line spray. At home, use chalk or scratch your driveway with a rock, just as you would to play four square or hopscotch.

The distance between those two dots at the bottom should be standing width for your player's feet, perhaps just a little wider actually. The distance to the single center dot is just one hop, as is the distance from the single center dot to the top two dots.

Two Leg Straddle

In this exercise, the player starts with a left foot on the left lower dot, and right foot on the right lower dot.

A hop brings both feet together on the center dot, another hop puts the left foot top left, and the right foot top right.

The player next hops and turns to face the bottom of the dot pattern, and returns to the starting position as shown. The player completes five repetitions before the next player begins.