Five Dot Drill Protocol
The Five Dot Drill protocol (exercise with 5 circles) is a very well-known and popular test in the United States for improving ones agility and rapidity.
Draw a rectangle of 60x90 cm (2x3 ft) and place five circles of 10 cm (4”) each inside it, as shown in the picture. Alternatively you can buy a nonskid mat from the famous chain BFS Bigger Fast Stronger, developed especially for this test and contributing to its standardization.
Place the two OptoJump Next bars outside the longer side of the rectangle with the drum at the test entrance.
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.
The 5 tests are carried out as follows (a video explaining the exercise is available on our website):
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 left foot on B
2. Jump with both feet on C
3. Jump with your left foot on D, E, C, A, B
4. Jump back to the starting point
5. 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 your left foot 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)
Even though this is a single test, it must be carried out as PROTOCOL, because this allows to have a particular print report showing the 'level' based on the following table:
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DOT DRILL STANDARDS
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Less than 50 seconds
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Super Quick
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50-60 seconds
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Great
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60-70 seconds
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Average
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70-80 seconds
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Need work
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Over 80 seconds
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Slow
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The test ends when you stay outside the test area for more than 3 seconds.
To display the test results go to Results, select the option 'Protocols' from View >Data and choose the protocol with the symbol -> and double-click or use <View> from the Test Analysis list.
The printed report includes total time and result, as well as average flight and contact times of all 5 tests, total time deviation as percentage and fatigability index
The parameter '% Compared average' is calculated as difference between the average of all 5 tests and the average value of each single test.
E.g. for Up & Back: (8.328 – 8.565) / 8.328
The fatigability index is calculated using the average of the first 6 contact time values and compared to the average value of the last 6 contact times.
Fatigability = (Avg_Last_6_Ct - Avg_First_6_TC ) / Avg_First_6_TC
Credits: Video by BFS Bigger Faster Stronger