PURPOSE
The Alternate ¼-Turn Jump is the ninth exercise in Conditioning Drill 3.
This exercise combines upper-body and lower body plyometric skill with trunk control and anaerobic endurance.
This exercise develops balance, explosive strength in the legs and control of trunk rotation
The figure above breaks down the exercise as Soldiers conduct it in a formation at moderate cadence:
CADENCE
Moderate cadence
STARTING POSITION
The starting position for the Alternate ¼-Turn Jump is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height.
COUNT
● On count 1, jump upwards and twist the hips to turn the legs 90 degrees to the left.
The Soldier will resist trunk rotation, maintaining a forward head and chest orientation for all counts.
Do not cross the legs or allow the feet to become staggered.
● On count 2, return to the starting position with feet the same width apart as in the starting position.
● On count 3, jump upwards and twist the hips to turn the legs 90 degrees to the right.
● On count 4, return to the starting position.
REPETITIONS
After the final repetition, return to the starting position.
CHECK POINTS:
● At the starting position, tighten the abdominals to stabilize the trunk.
● On counts 1 and 3, do not allow the back to round, keep the head up and eyes forward.
● The upper body does not turn; the movement involves only the hips and legs.
● On each landing, the feet should be directed forward and maintained at shoulder distance apart.
The landing should be “soft” and proceed from 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