- The Recovery Drill (RD) exercises do not require a verbal cadence.
- Transition into the starting position and each exercise position occurs upon the PRT leader’s commands.
- During the toughening phase, hold each exercise position for 20 seconds, and during the sustaining phase of recovery, hold for 20-30 seconds.
- The leader does not vocally count the seconds.
Table of Contents
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Army PRT Recovery Drill
The Army PRT Recovery Drill has 8 exercises:
- Overhead Arm Pull
- Rear Lunge
- Extend and Flex
- Thigh Stretch
- Single-Leg Over
- Groin Stretch
- Calf Stretch
- Hamstring Stretch
New Recovery Drill Exercises
- Groin Stretch
- Calf Stretch
- Hamstring Stretch
This is how he conducts recovery exercise 1, overhead arm pull:
Exercise 1: Overhead Arm Pull
Command to Begin:
- PRT leader: “THE OVERHEAD ARM PULL.”
- Soldiers’ response: “THE OVERHEAD ARM PULL.”
Move to the starting position:
- PRT leader: “Starting Position, MOVE.”
- Soldiers transition to the starting position, adopting a straddle stance with hands on hips.
Initiating the Stretch (Left Side):
- PRT leader: “Ready, STRETCH.”
- Soldiers follow by:
- Raising the left arm overhead.
- Placing the left hand behind the head.
- Grasping above the left elbow with the right hand.
- Pulling to the right and leaning the body to the right.
- Maintaining this position for 20-30 seconds.
Return to the starting position:
- PRT leader: “Starting Position, MOVE.”
- Soldiers return to the starting position.
Initiating the Stretch (right side):
- PRT leader: “Change Position, Ready, STRETCH.”
- Soldiers proceed by:
- Raising the right arm overhead.
- Placing the right hand behind the head.
- Grasping above the right elbow with the left hand.
- Pulling to the left and leaning the body to the left.
- Holding this position for 20-30 seconds.
Return to the starting position:
- PRT leader: “Starting Position, MOVE.”
- Soldiers revert to the starting position.
Concluding the Exercise:
- PRT leader: “Position of Attention, MOVE.”
- Soldiers promptly assume the position of attention.
Recovery Drill
The recovery drill exercises:
- Overhead Arm Pull
- Rear Lunge
- Extend and Flex
- Thigh Stretch
- Single-Leg Over
- Groin Stretch
- Calf Stretch
- Hamstring Stretch
The Army Recovery Drill is designed to help soldiers cool down and recover after rigorous physical activities.
Here’s an overview of the exercises:
Overhead Arm Pull
- Purpose: Stretches the muscles of the shoulders and the lateral torso.
- Execution: Raise one arm overhead, place the hand behind the head, and gently pull with the opposite hand on the elbow, leaning to the side.
Rear Lunge
- Purpose: Stretches the hip flexors and the muscles of the anterior lower leg.
- Execution: Step back with one foot and bend both knees, lowering the back knee towards the ground while keeping the front shin vertical.
Extend and Flex
- Purpose: Stretches the muscles of the lower back, obliques, and hip flexors.
- Execution: From a seated position, extend one leg out and flex the opposite knee. Reach towards the extended foot with both hands.
Thigh Stretch
- Purpose: Stretches the quadriceps muscles.
- Execution: From a standing position, bend one knee and bring the heel towards the buttocks, holding the ankle with the hand.
Single-Leg Over
- Purpose: Stretches the muscles of the hips and lower back.
- Execution: From a seated position, place one foot on the opposite knee. Gently press down on the raised knee while leaning forward.
Groin Stretch
- Purpose: Stretches the adductor muscles.
- Execution: Sit down and bring the soles of the feet together. Gently press down on the knees using the elbows while leaning forward.
Calf Stretch
- Purpose: Stretches the gastrocnemius and soleus muscles.
- Execution: From a standing position, step one foot back and press the heel into the ground, keeping the leg straight.
Hamstring Stretch
- Purpose: Stretches the muscles of the posterior thigh.
- Execution: From a seated position, extend one leg out and bend forward at the waist, reaching for the toes.
Recovery Drill Exercises
- Exercise 1: Overhead Arm Pull
- Exercise 2: Rear Lunge
- Exercise 3: Extend and Flex
- Exercise 4: Thigh Stretch
- Exercise 5: Single-Leg Over
- Exercise 6: Groin Stretch
- Exercise 7: Calf Stretch
- Exercise 8: Hamstring Strech
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