Maximize Your Workout Time, Dot Drill For Efficient, Effective Warm Ups

At BFS, we have the simple and effective method of properly warming up for lifting. It's called the Dot Drill. Download your free Dot Drill Instructions here.

If nothing else, a warm-up needs to increase your body temperature, breathing rate and heart rate to the level of the activity you will be performing. This means you need to break a sweat, so static stretching is not what you need. 

At BFS, we believe that the best way to warm up is by performing the Dot Drill. The Dot Drill is performed on a 2-foot-by-3-foot surface with five dots, as shown in the download. There are five exercises in the Dot Drill, and the athlete performs each drill six times in the following sequence: Up and Back, Right Foot, Left Foot, Both Feet, and Turn Around. 

The Dot Drill is an ideal warm-up because not only does it fulfill all the basic requirements of a good warm-up, but it improves coordination, foot speed and agility as well. We believe the BFS Dot Drill is a perfect warm-up for any workout program, for any athlete at any age. There are certainly many more ways to prepare the body for a workout, but for its simplicity and effectiveness, you can not beat the BFS Dot Drill.