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Verticals Exercise 2023

The verticals is the first exercise in the military movement drill one. 

  • Military movement drill one is a dynamic preparation drill for the more vigorous endurance and mobility activities in PRT
  • It develops motor coordination in multiple planes for foot movement at varying speeds over the ground.

The Verticals Exercise:

The Verticals Exercise
The Verticals Exercise


  • The verticals is the first exercise in the military movement drill one. 
  • The vertical exercise improves single-leg jumping and landing skills in preparation for more vigorous training, testing, and combat activities.

Starting Position:

  • Staggered stance with the right foot forward. 
  • The right heel is even with the toes of the left foot. 
  • The right arm is to the rear with the elbow slightly bent, and the left arm is forward. 
  • The head is up, looking straight ahead, and the knees are slightly bent.


  1. From the starting position, swing the left thigh up to 90 degrees and the right arm forward before stepping forward with the left foot.
  2. As the left foot comes to the ground, raise the right thigh to 90 degrees and the left arm forward before stepping forward with the right foot.
  3. Repeat this motion down a 25-meter course before stopping.
  4. Repeat once and return to the start line.

Check Points:

  • The arm swing is strong and smooth, with the forward arm slightly bent and 90 degrees to the ground and the rearward arm relatively straight.
  • The arm swing is from front to rear, not side to side, with the upper part of the forward arm reaching parallel to the ground as it swings to the front.
  • Keep a tall stance with a stable, upright trunk. The back remains perpendicular to the ground. There should not be any backswing of the legs.


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  • Here is the exercise in real-time.

Benefits of Verticals Exercise

  1. Improved Explosiveness: The verticals primarily enhances one’s ability to generate power and explosiveness, crucial for activities that require sudden bursts of energy.
  2. Enhanced Coordination: The movement helps in synchronizing the arms and legs, promoting better overall body coordination.
  3. Strengthened Lower Body Muscles: Regularly performing this exercise can lead to more robust and more durable leg muscles.
  4. Improved Balance: The exercise enhances proprioceptive awareness, helping in maintaining balance, especially during dynamic movements.
  5. Agility: Increases the body’s agility and readiness, particularly beneficial in sports and combat situations.

Muscles worked by verticals exercise

Primary Muscles:

  • Quadriceps: Front thigh muscles responsible for leg extension.
  • Hamstrings: Back thigh muscles involved in leg curling and hip extension.
  • Calves: They play a significant role in jumping and landing.
  • Glutes: They are crucial for hip extension and generating power.

Secondary Muscles:

  • Core Muscles: Engaged for stability during the movement.
  • Shoulders and Biceps: They get activated due to the arm swing.

How to Train for Verticals

  • Warm-Up: Begin with a general warm-up, like jogging or jumping jacks, for 5-10 minutes to get the blood flowing.
  • Form: Proper form is vital. Ensure that the knees don’t buckle inwards when jumping and landing. The spine should remain neutral, and the core should be engaged throughout.
  • Repetitions and Sets: Start with 2 sets of 10 jumps. As you progress and build stamina and strength, you can increase the number of sets and repetitions.
  • Progression: Once the basic vertical jump becomes easy, try variations like the box jump or weighted vertical jumps to increase the challenge.
  • Rest and Recovery: Allow at least 48 hours before working on the same muscles again. The muscles grow and repair during this recovery phase.
  • Complementary Training: Incorporate flexibility and strength training exercises to enhance performance and reduce the risk of injury.
  • Feedback: Consider recording your sessions. Watching your form can be an excellent way to correct mistakes.

Safety Tips:

  • Always perform on a flat, non-slip surface to prevent any injuries.
  • It’s essential to wear appropriate footwear that provides good ankle support and grip.
  • Ensure that the landing is soft to minimize the impact on the joints.


The verticals exercise is a crucial component of Military Movement Drill One and offers a plethora of benefits that range from enhanced explosiveness to improved balance and agility. 

  • An integral component of the military movement drill.
  • Primed for fostering endurance and mobility in PRT.

Key Advantages:

  • This exercise not only targets major lower body muscles but also engages the core, promoting holistic strength and coordination.
  • As with any physical activity, emphasizing proper form, safety, and progression is vital.

Training Overview:

  • Duration: Execute a 25-metre course, repeat once, and return.
  • Position: Begins with a staggered stance, right foot forward.

Incorporating verticals exercise into one’s routine can significantly bolster athletic performance, proving invaluable not just in military contexts but also in various sports and daily functional activities.

  • Regular training, when paired with adequate rest and complementary exercises, ensures maximum benefits and minimizes injury risks.

In wrapping up, the vertical exercise isn’t just about jumping and landing; it’s a carefully curated movement designed to augment a soldier’s agility, power, and coordination, thus proving its pivotal role in military drills.


George N.