"The objective is for the athlete to move her feet as fast as possible through the pattern touching all the marks with the appropriate foot or feet, and keeping her center of balance as close as possible to the center of the mat at all times," says Wiley.

To perform Dot Drills, use a dot mat or set up a dot pattern on the ground with tape. Use four dots to make the shape of a square; each side should be about a yard. Place a fifth dot in the middle of the square.

On a given day, the Gophers perform 2 to 4 different patterns. Patterns performed with double-leg movement are done for 15 to 20 seconds and single-leg movements are performed for 5 to 8 seconds. Between sets and patterns, rest for 45 seconds to a minute.