Workout 1
Session 1- BFS dot drill up and back6 × 1
- BFS single-foot dot drill12 × 1
- BFS dot drill both feet6 × 1
- BFS dot drill turn around6 × 1
BFS Dot Drill
Six days a week practise five dot-jumping patterns six times each, timing the complete sequence to track footwork.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout 2
Session 2- BFS dot drill up and back6 × 1
- BFS single-foot dot drill12 × 1
- BFS dot drill both feet6 × 1
- BFS dot drill turn around6 × 1
Workout 3
Session 3- BFS dot drill up and back6 × 1
- BFS single-foot dot drill12 × 1
- BFS dot drill both feet6 × 1
- BFS dot drill turn around6 × 1
Workout 4
Session 4- BFS dot drill up and back6 × 1
- BFS single-foot dot drill12 × 1
- BFS dot drill both feet6 × 1
- BFS dot drill turn around6 × 1
Workout 5
Session 5- BFS dot drill up and back6 × 1
- BFS single-foot dot drill12 × 1
- BFS dot drill both feet6 × 1
- BFS dot drill turn around6 × 1
Workout 6
Session 6- BFS dot drill up and back6 × 1
- BFS single-foot dot drill12 × 1
- BFS dot drill both feet6 × 1
- BFS dot drill turn around6 × 1
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 | 6 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Place five floor dots: A/B at the start, C in the center and D/E at the far end. Choose the marker material and spacing. Do five patterns in order for six passes each. Time the complete 30-pass sequence and compare it with the BFS standards for your age, sex and build, improving speed without losing accuracy. Aim for six sessions a week; the guidance also calls for at least one practice daily. Start the drill anew each time, and choose any extra practice yourself.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run BFS Dot Drill in Catalyst
Every workout ready. Every target clear.
Join the waitlist and we’ll email you the day Catalyst launches.