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Side-To-Side Knee Lifts
 
From: FM 7-22 October 2012
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CONDITIONING DRILL 3, EXERCISE 3: SIDE-TO-SIDE KNEE LIFTS
 
Purpose: This exercise develops coordination, balance, and explosive strength in the legs (Figure 9-14).
 
Starting Position: Straddle stance with hands on hips.
 
Cadence: MODERATE
 
Count:
  1. Hop to the left, landing on the left foot, while simultaneously drawing the right knee toward the chest. The right hand moves comfortably down to the side toward the right ankle and the left hand touches the right knee.
  2. Hop to the right, landing on the right foot, while simultaneously drawing the left knee toward the chest, the left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee.
  3. Repeat count 1.
  4. Repeat count 2 and return to the starting position on the final repetition.
 

Figure 9-14. Side-to-side knee lifts
 
Check Points:
  • At the starting position, tighten the abdominals to stabilize the trunk.
  • On all counts, do not allow the back to round; keep the head up and the eyes forward.
  • 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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