PREPARATION DRILL
Table 8-1 lists the 10 calisthenic exercises that comprise the PD. These 10 exercises are always performed in the order and at the cadence shown.
Table 8-1. Preparation drill
1. Bend and Reach
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5-10 repetitions, slow
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2. Rear Lunge
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5-10 repetitions, slow
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3. High Jumper
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5-10 repetitions, moderate
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4. Rower
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5-10 repetitions, slow
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5. Squat Bender
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5-10 repetitions, slow
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6. Windmill
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5-10 repetitions, slow
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7. Forward Lunge
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5-10 repetitions, slow
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8. Prone Row
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5-10 repetitions, slow
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9. Bent-leg Body Twist
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5-10 repetitions, slow
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10. Push-up
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5-10 repetitions, moderate
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Table 8-2 shows the body segments trained during the PD.
Table 8-2. Body segments trained in the conduct of the preparation drill

Preparation Drill