Five Dot Drills

5 Dot Drill PBS Video

​The protocol is made of 5 different exercises to be carried out 6 times WITHOUT PAUSES. The main test output is the TOTAL time of all 5 exercises and this is why they must be executed as fast as possible.


Up & back
1. Start with feet on A and B
2. Jump rapidly with both feet on C
3. Jump putting one foot on D and one on E
4. Jump back to the starting point
5. Repeat 5 times (6 times in total)


Right Foot
1. Your feet are now on A and B
2. Jump on C with your right foot
3. Jump with your right foot on D, E, C, A, B
4. Repeat 5 times (6 times in total)

Left Foot
1. The previous exercise ends with your right foot on B
2. Jump With left foot on C
3. Jump with your left foot on D, E, C, A, B
4. Repeat 5 times (6 times in total)

Both Feet
1. The previous exercise ends with your left foot on B
2. Jump with both feet on C
3. Jump with both feet on D, E, C, A, B
4. Jump back to the starting point
5. Repeat 5 times (6 times in total)

Turn Around
1. The previous exercise ends with both feet on B
2. Jump with both feet on C
3. Jump putting one foot on D and one on E, just like in exercise #1
4. Turn around clockwise 180° (your feet will still be on E and E)
5. Jump on C with both feet and then with one on A and one on B
6. Turn again around to the left (anti-clockwise) 180° and start again
7. Repeat 5 times (6 times in total)