training for warriors

hi i just bough this book (its mostly good BTW) but i dont understand/know some of the exercises there are descriptions but i dont find them so clear

i searched youtube but got no love if anyone can help that would be cool thanks

what is a

highland fling

pogo jump (both high and low)

dot drill

wide out

gate swing

thanks

 

I can help with the dot drill! That would be a drill for lower body agility, it'll help footwork too! You have a rectangle, about 3 feet wide and 5 feet long with a marked spot in each corner and one marked spot dead center. Now there's a variety of drills you can do such as,

Left foot on Lower Left Mark Right Foot on Lower Right Jump both feet to middle dot then jump right foot to upper right mark and left foot to upper left mark then jump backwards in same fashion x5

do a few of these, I typically do these for a warm-up! Really helped my lower body agility alot though, it's worth the 2 minutes it takes to do!