PURPOSE
The Alternate Staggered Squat Jump is the final exercise in Conditioning Drill 3.
This exercise develops balance and explosive strength of the legs
Occurring at the end of Conditioning Drill 3, and therefore at the end of most physical training sessions, this exercise requires advanced levels of movement skill and anaerobic endurance.
Ten repetitions of this exercise, following on from its predecessor, Conditioning Drill 3 exercises truly tests a Soldier’s grit.
The figure above breaks down the exercise as Soldiers conduct it in a formation at slow cadence:
CADENCE
Slow cadence
STARTING POSITION
The starting position for the Alternate Staggered Squat Jump is the Straddle Stance position with staggered legs with left leg back and arms at sides.
The trunk is flexed slightly forward.
COUNT
● On count 1, squat and touch the ground between the legs with the fingertips of the left hand.
Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides.
● On count 2, squat and touch the ground between the legs with the fingertips of the right hand.
Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides.
● On count 3, repeat count 1.
● On count 4, repeat count 2.
REPETITIONS
After the final repetition, return to turn 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.
● Cadence is slow to allow for precision and adequate time to properly jump and land.
However, each jump on counts 1 and 3 should be performed quickly and explosively.
● On each landing, the feet should be oriented to the front.
The landing should be “soft” and proceed from balls of the feet to the heels.
PRECAUTION:
N/A.