Chapter 9: PHYSICAL TRAINING
Open Ranks, MARCH
Ready, FRONT
At Double Arm Interval, Dress Right, DRESS. The flight does dress right dress with both arms up. ELEMENT LEADERS DO NOT MOVE from their alignment; they simply put their left arms up.
(do PT)
Once Finished,
Dress Right, DRESS. Done normally.
Close Ranks, MARCH
ARM AND SHOULDER WARM-UPS |
Position: Stand with feet shoulder width apart extend arms outward to shoulder height with palm downward.Action: Rotate arms forward, beginning with a small circle and expanding to a large circle. Repeat in opposite direction. |
NECK WARM-UPS |
Position: Stand with feet shoulder width apart. Place hands on hips.Action: Roll the head slowly to the left, beginning with small circle and expanding to a large circle. Do not rotate neck beyond vertical—This action will unnecessarily compress the spine. Repeat in opposite direction. |
HIP WARM-UPS
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Position: Stand with feet shoulder width apart. Place hands on hips.Action: Rotate the hips clockwise while keeping the back straight. Start with a small circle and expand to a large one. Repeat in opposite direction. |
KNEE AND ANKLE WARM-UPS
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Position: Stand with feet together and bend at the waist with knees slightly bent. Place hands on knees.Action: Rotate the knees clockwise. Repeat in the opposite direction. |
Figure 9.1 - Warm Ups. |
ABDOMINAL STRETCH |
Position: Stand and extend the arms over the head. Interlace fingers with the palms turned upward or with palms facing each other.Action: Stretch the arms up and slightly back. Hold for 10 seconds. Stretch to one side and hold for 10 seconds. Stretch in the other direction. |
UPPER BACK STRETCH |
Position: Stand with the arms extended to the front at shoulder height with fingers interlaced and palms facing outward.Action: Extend the arms and shoulders forward. Hold for 10 seconds |
CREST STRETCH |
Position: Stand and interlace the fingers behind the back.Action: Lift arms behind the back so they move outward and away from the body. Lean forward at the waist. Hold for 10 seconds. Bend the knees before moving to the upright position. |
OVERHEAD ARM PULL |
Position: Stand with feet shoulder width apart. Raise the right arm, bending the elbow and touching the right hand to the back of the neck.Action: Grab the right elbow with the left hand and pull to the left. Hold for 10 seconds. Switch hand position and stretch in the other direction. |
THIGH STRETCH |
Position: StandAction: Bend the left leg up toward the buttocks. Grasp the toes of the left foot with the right hand and pull the heel to the left buttocks. Extend the left arm to the side for balance, if necessary. Hold for 10 seconds. |
CALF STRETCH |
Position: Stand straight with feet together.Action: Move the right foot to the rear about two feet and slowly press the right heel to the ground. Bend the left knee and push the hips forward while arching the back slightly. Hold for 10 seconds. Switch leg and repeat. |
STANDING GROIN STRETCH |
Position: Lunge slowly to the left while keeping the right leg straight. Keep the right foot straight ahead and entirely on the floor.Action: Lean over the left leg while stretching the right groin muscles. Hold for approximately 10 seconds. Repeat with the opposite leg. |
SIDE STRADDLE HOP |
Start Position: Position of AttentionAction: (1) Jump slightly into the air while moving the legs more than shoulder width apart. (2) Jump slightly into the air while swinging the arms downward and returning to the position of attention. (3) Repeat step 1. (4) Repeat step 2. Use a moderate cadence. |
Figure 9-2. Stretches. |
SQUAT BENDER THE ENGINE |
Start Position: Stand with arms straight out and in front of the body. The arms should be parallel to the ground with the palms facing downward.Action: (1) Bring the knee up to the left elbow. (2) Recover to the start position. (3) Touch the right knee to the right elbow. (4) Recover to the start position. Be sure to keep the arms parallel to the ground throughout the entire exercise. Use moderate cadence. |
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KNEE BENDER |
Start Position: Stand with feet shoulder width apart, hands on hips, thumbs in the small of the back., and elbows back.Action:
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THE PUSH-UP |
To vary the exercise, you may place the hands together or far apart. Use a moderate cadence. Start Position: Assume the front leaning rest position with the body forming a generally straight line. Action:
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CROSS-COUNTRY SKIER |
Start Position: AttentionAction: (1) Jump slightly in the air and move the left foot forward, landing with both knees slightly bent. At the same time, move the right arm upward and forward to shoulder height and left arm as far back as possible. (2) Jump slightly moving the right foot and left arm forward and the left foot and right arm back. (3) Repeat step 1. (4) Repeat step 2.. Use a moderate cadence. |
MOUNTAIN CLIMBER |
Start Position: Front leaning rest, with the right foot placed next to the left knee.Action: (1) The person switches foot positioning so the right foot moves back straight, and the left foot moves forward next to where the right foot was. (2) Switch back to original position. (3) Repeat step (1). (4) Repeat step (2) . Use a moderate cadence and ensure the head is kept looking up. |
Figure 9-3. Calisthenics. |