Thanks to the staff and team of highly motivated young men at the Iowa State Training School for demonstrating this drill and making a great instructional.

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Presentation transcript:

Thanks to the staff and team of highly motivated young men at the Iowa State Training School for demonstrating this drill and making a great instructional video.

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EXERCISE 1: High Jumper STARTING POSITION: Regular stance, knees slightly bent, body bent forward at waist, arms pointing to rear. Fingers and thumbs extended and joined (FTEJ). CADENCE: Moderate MOVEMENT: 1. Swing arms to shoulder level jumping upward slightly. 2. Swing arms backward and jump upward slightly. 3. Swing arms overhead, jumping upward vigorously. 4. Jump upward slightly and swing arms backward.

EXERCISE 2: Bend and Reach STARTING POSITION: Straddle stance, arms overhead. FTEJ. CADENCE: Slow to Moderate MOVEMENT: 1. Bend trunk forward and squat swinging arms between legs, touching fingers to ground behind heels. 2. Return to starting position. 3. Repeat count Return to starting position.

EXERCISE 3: Squat Thrust STARTING POSITION: Attention CADENCE: Slow to Moderate MOVEMENT: 1. Squat placing hands flat on ground, elbows inside legs. Heels off ground and touching. Fingers stretched, middle fingers pointing forward at shoulder distance. 2. Thrust legs backward to front leaning rest position. 3. Return to count Return to starting position.

EXERCISE 4: Rower STARTING POSITION: On back, arms extended overhead, feet together. FTEJ. CADENCE: Slow to Moderate MOVEMENT: 1. Sit up, bending knees, arms forward outside of legs. Knees together, feet flat on ground, toes pointing forward, heels close to buttocks. FTEJ. 2. Return to starting position. 3. Repeat count Return to starting position.

EXERCISE 4A: Bottoms Up STARTING POSITION: Front leaning rest CADENCE: Slow to Moderate MOVEMENT: 1. Push against ground keeping knees straight, jumping feet forward so hips are elevated, trunk and legs forming an inverted V. 2. Return to starting position. 3. Repeat count Return to starting position. This exercise should be used when ground conditions are not suitable for #4.

EXERCISE 5: Squat Bender STARTING POSITION: Attention with hands on hips. CADENCE: Slow to Moderate MOVEMENT: 1. Do a full knee bend thrusting arms forward keeping fingers extended, palms down and back straight with heels off ground and touching. 2. Return to starting position. 3. Bend forward at trunk keeping knees straight and touching ground in front of toes. Look toward knees. 4. Return to starting position.

EXERCISE 6: High Reach STARTING POSITION: Regular stance, arms downward. FTEJ. CADENCE: Slow to Moderate MOVEMENT: 1. Raise arms forward to overhead position, stretch upward with arms at shoulder distance. 2. Return to starting position. 3. Repeat count Return to starting position.

EXERCISE 7: Squat Stepper STARTING POSITION: Regular stance fingers laced on top of head, elbows in line with ears. CADENCE: Slow MOVEMENT: 1. Step back slightly with left foot, heel off ground. 2. Crouch on left foot, knee off ground and pointed forward. Back straight. 3. Repeat count Return to starting position. 5. Step back with right foot, heel off ground. 6. Crouch on right foot,knee off ground and pointed forward. Back straight. 7. Return to count 5 8. Return to starting position

EXERCISE 8: Trunk Twister STARTING POSITION: Straddle stance, arms extended outward to sides, palms downward. FTEJ. CADENCE: Slow to Moderate MOVEMENT: 1. Bend and touch right fingertips to left toe, looking leftward. 2. Return to starting position. 3. Repeat count 1, left to right. 4. Return to starting position.

EXERCISE 9: Rear Lunge STARTING POSITION: Regular stance, hands on hips. CADENCE: Slow to Moderate. MOVEMENT: 1. Step back on left foot. Stretch from hips, keeping back straight. 2. Return to starting position. 3. Step back on right foot as in count Return to starting position.

EXERCISE 10: Stationary Run STARTING POSITION: Attention. CADENCE: Moderate, Fast, Moderate MOVEMENT: Run at moderate pace for 20 seconds, raising knees above hips. Full speed for 20 more seconds on command, raising knees high. Last 20 seconds are slow but knees are lifted high throughout.

EXERCISE 11: Modified body Twist STARTING POSITION: On back, arms on ground and extended outward, FTEJ, palms up, feet and knees together with knees bent and toward chest. Head centered on ground. CADENCE: Slow MOVEMENT: 1. Lower legs to left, twisting trunk and touching left elbow joint. Keep both shoulders on ground. Legs must be lowered, not dropped. 2. Return to starting position. 3. Lower legs to right, twisting trunk, touch elbow joint. 4. Return to starting position.

EXERCISE 11A: Turn and Bounce STARTING POSITION: Straddle stance, arms sideward and parallel to ground, palms up. FTEJ. CADENCE: Moderate. MOVEMENT: 1. Turn left to limit of motion, then relax rotation slightly. 2. Bounce to left, and relax slightly. 3. Repeat count Return to starting position. Repeat on right side for counts 5, 6, 7, and 8. This exercise should be used when ground conditions are not suitable for #11.

EXERCISE 12: Push-Up STARTING POSITION: Front leaning rest CADENCE: Slow MOVEMENT: 1. Lower body as a single unit until upper arms are parallel to ground. 2. Return to starting position. 3. Repeat count Return to starting position.