• Place four three-foot strips of tape on floor in tic-tac-toe pattern (see diagram)
• Move from square to square, according to called pattern
• DO NOT step on tape
• Repeat pattern for 6-7 seconds
• Rest for 6-7 seconds; repeat
• Perform 10 patterns per training session

Sample Patterns

• Side-to-side: Jump side-to-side off both feet over one or two lines
• Front-to-back: Jump forward and backward off both feet over one or two lines
• Scissors: Place right foot in 4 and left foot in 1; jump and switch foot placement; repeat
• 2-1-2: Place left foot in 1 and right foot in 3; jump forward and land feet together in 5; jump forward again and land with left foot in 7, right foot in 9; repeat pattern moving backward to start
• 1-2-1: Start with feet together in 2; jump forward and land with left foot in 4, right foot in 6; jump forward and land with feet together in 8; repeat pattern moving backward to start
• Hourglass: Jump repeatedly off both feet from 3 to 5 to 9 to 7 to 5 to 1 to 3
• Square (four- or nine-square pattern): Jump repeatedly off both feet from 1 to 4 to 5 to 2; or from 1 to 7 to 9 to 3
• 2-right-2: Same as 2-1-2, but land with right foot in 5
• 2-left-2: Same as 2-1-2, but land with left foot in 5
• X: Start with feet together in 5, jump forward, landing with right foot in 9, left foot in 1; jump and land with feet together in 5; jump and land with right foot in 3, left foot in 7; jump and land with feet together in 5; repeat pattern. Keep hips and shoulders square throughout the drill.
• X (open hips): Same as X, but rotate and open hips with each jump