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Power Jump
 
From: FM 7-22 October 2012
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PCONDITIONING DRILL 1, EXERCISE 1: POWER JUMP
 
Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and develops explosive strength (Figure 6-83).
 
Starting Position: Straddle stance with hands on hips.
 
Cadence: MODERATE
 
Count:
  1. Squat with the heels flat as the spine rounds forward to allow the straight arms to reach to the ground, touching with the palms of the hands.
  2. Jump forcefully in the air, vigorously raising arms overhead with palms facing inward.
  3. Control the landing and repeat count 1.
  4. Return to the starting position.
 

Figure 6-83. Power jump
 
 
 
Check Points:
  • At the starting position, tighten the abdominals to stabilize the trunk.
  • On counts 1 and 3, keep the back generally straight with the head up and the eyes forward.
  • On count 2 the arms should be extended fully overhead. The trunk and legs should also be aligned.
  • On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.
Precaution: N/A
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
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Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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