SPRI Agility Dots User manual

Stand on one foot on dot at end of line
and balance, hop forward, switch legs
and land softly on ball of opposite foot.
Immediately hop forward alternating
feet from dot to dot in a continuous
manner. Upon completion of activity
pattern, turn around at end of line and
repeat in opposite direction.
SINGLE LINE
Stand with one foot on each dot at
end of line and begin running in place
on balls of feet. Hop forward and
land in an alternating foot pattern on
dots in front while continuing to run
in place on balls of feet. Repeat and
hop forward onto the last set of dots
while continuing to run in place. Upon
completion of activity pattern, turn
around at end of line and repeat in
opposite direction.
DOUBLE LINE
AGILITY DOTS
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 activity patterns of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full range of motion.
• If unable to complete 8 activity patterns, increase rest time or decrease number of activity patterns.
—OR—
• If unable to achieve moderate to maximal fatigue following the completion of 12 activity patterns, decrease rest time or
increase number of activity patterns.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
Before beginning this or any other exercise program, you should always consult with your doctor or physician.
EXERCISE GUIDE
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©2016 Gaiam Americas, Inc. All rights reserved. SPRI is a registered trademark of Gaiam Americas, Inc. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. SKU 07-70225GUIDE
EXERCISE GUIDE
DIAGONAL HOP-SCOTCH
Stand on one foot on dot at
end of line and balance, hop
forward diagonally, switch
legs and land softly on ball of
foot while crossing opposite
leg behind body. Immediately
hop forward diagonally in
opposite direction alternating
feet from dot to dot in a
continuous manner. Upon
completion of activity pattern,
turn around at end and
repeat in opposite direction.
Stand on two feet on end
dot, hop forward, spread legs
and land softly on balls of feet
with one foot on each dot.
Immediately hop forward in
a continuous together/apart
foot pattern. Jump, land,
and turn on dots at opposite
end and repeat continuous
together/apart foot pattern
in opposite direction.
CIRCLE
Stand on one foot on outer
circle dot and balance, hop
inward toward dot in middle
of circle, land softly on ball of
opposite foot and balance.
Then hop outward toward
another outer circle, land
softly on ball of opposite
foot and balance. Continue
alternate foot continuous
hopping pattern from outer
circle dot to middle circle dot
until you have hopped onto
all outer circle dots. Switch
lead leg and repeat.
SQUARE
Stand with one foot on
each middle dot, hop
forward diagonally onto
corner dot and land softly
on balls of feet. Hop
backward onto middle
dots, then immediately hop
backward diagonally onto
corner dot and land softly
on balls of feet. Continue
forward/backward two-leg
continuous diagonal hopping
pattern from middle dots to
alternate corner dot.
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AGILITY DOTS