MR. MAIR'S PHYSICAL EDUCATION PAGE
  • Home/Video links
    • Video Links
    • Kids Heart Challenge
    • Sportsmanship
    • Mr. Mair’s Message
  • Kindergarten - 2nd Grade
    • Locomotor Skills
    • Basketball Skills
    • Throwing and Catching
    • Kicking
    • Hand Striking
    • Striking with an object
    • Dance
  • 3rd Grade - 5th Grade
    • Locomotor Skills
    • Throwing and Catching
    • Soccer Skills
    • Volleyball Skills
    • Basketball Skills
    • Dance
    • Racket Skills
    • Hockey Skills
  • Health/Fitness
    • Stretches and Muscle Groups
    • Stretches and Exercises with Grade Level Sight Words
    • Fitness Log
    • The 5 minute Jog
    • The 5 minute Jump Rope
    • Target ❤️ Range
    • 5 Dot Drills
    • YOGA 🧘🏽
    • Ladder Drills
    • Form Running & Dynamic Stretching
  • High School P.E. & Health
    • Physical Conditioning >
      • Weight Room Safety Rules
      • A I - Physical Conditioning Plan
      • Weight Training Workouts >
        • Leg Exercises & Instructions
        • Arm Exercises & Instructions
        • Back Exercises & Instructions
        • Chest Exercises & Instructions
    • High School Swimming >
      • Swimming Safety Rules
      • Swimming Style Instructions
    • Nutrition >
      • Macronutrient Counting
      • Meal Planning
      • Food Groups
    • Sports Units >
      • Volleyball
      • Soccer
      • Basketball
      • Dance
      • Ultimate Frisbee
      • Disc Golf
      • Floor Hockey
      • Tennis
      • Backyard Olympics
      • Team Hand Ball

Five Dot Drills

Picture
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)

Powered by Create your own unique website with customizable templates.
  • Home/Video links
    • Video Links
    • Kids Heart Challenge
    • Sportsmanship
    • Mr. Mair’s Message
  • Kindergarten - 2nd Grade
    • Locomotor Skills
    • Basketball Skills
    • Throwing and Catching
    • Kicking
    • Hand Striking
    • Striking with an object
    • Dance
  • 3rd Grade - 5th Grade
    • Locomotor Skills
    • Throwing and Catching
    • Soccer Skills
    • Volleyball Skills
    • Basketball Skills
    • Dance
    • Racket Skills
    • Hockey Skills
  • Health/Fitness
    • Stretches and Muscle Groups
    • Stretches and Exercises with Grade Level Sight Words
    • Fitness Log
    • The 5 minute Jog
    • The 5 minute Jump Rope
    • Target ❤️ Range
    • 5 Dot Drills
    • YOGA 🧘🏽
    • Ladder Drills
    • Form Running & Dynamic Stretching
  • High School P.E. & Health
    • Physical Conditioning >
      • Weight Room Safety Rules
      • A I - Physical Conditioning Plan
      • Weight Training Workouts >
        • Leg Exercises & Instructions
        • Arm Exercises & Instructions
        • Back Exercises & Instructions
        • Chest Exercises & Instructions
    • High School Swimming >
      • Swimming Safety Rules
      • Swimming Style Instructions
    • Nutrition >
      • Macronutrient Counting
      • Meal Planning
      • Food Groups
    • Sports Units >
      • Volleyball
      • Soccer
      • Basketball
      • Dance
      • Ultimate Frisbee
      • Disc Golf
      • Floor Hockey
      • Tennis
      • Backyard Olympics
      • Team Hand Ball