Conditioning Drill 1 (known as CD1) consists of five exercises designed to improve muscular strength and endurance as well as balance and coordination.
The Conditioning Drill 1 consists of the following exercises:
- Power Jump
- V-Up
- Mountain Climber
- Leg-Tuck and Twist
- Single-Leg Push-Up
1. POWER JUMP
The Power Jump is the first exercise in Conditioning Drill 1.
This exercise reinforces correct jumping and landing skill, requires good balance and coordination, and develops explosive strength to move off the ground.
Figure 5-1 on page 5-2 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Power Jump is the Straddle Stance position with hands on hips.
Count
● On count 1, squat with the heels flat while rounding spine forward and reaching to the ground.
Place palms on the ground.
Gaze remains forward.
● On count 2, jump forcefully from the ground, swinging the arms up and overhead to unweight the body and increase the height of the jump.
Palms face inward.
● On count 3, return to the count 1 position after landing softly with feet directed forward and shoulder-width apart.
● On count 4, return to the starting position.
Figure 5-1. CD1.1 Power Jump
2. V-UP
The V-Up is the second exercise in Conditioning Drill 1.
This exercise develops the abdominal and hip flexor muscles for more vigorous training and combat tasks such as the leg tuck, rope traverse, and surmounting obstacles.
Figure 5-2 breaks down the movement Soldier conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the V-Up is the Supine position with arms on the ground at 45 degrees from the body, knees bent to 90 degrees.
The head is 1–2 inches off the ground.
Count
● On count 1, raise the legs and trunk at the same time into a V position, using the arms to balance.
Keep the knees straight and the head aligned with the trunk—neither bent forward nor extended backwards.
● On count 2, return under control to the starting position.
Avoid dropping the legs.
● On count 3, repeat count 1.
● On count 4, return to the count 2 position.
Figure 5-2. CD1.2 V-Up
3. MOUNTAIN CLIMBER
The Mountain Climber is the third exercise in Conditioning Drill 1.
This exercise develops the ability to quickly power out of the Front Leaning Rest position into a Run or a Crouch Run.
Figure 5-3 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Mountain Climber is the Front Leaning Rest with the left foot below the chest and the left knee between the arms.
Count
● On count 1, shift body weight to the hands while changing the position of the feet.
Keep the back straight and keep the hips from moving up and down throughout the exercise.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Figure 5-3. CD1.3 Mountain Climber
4. LEG-TUCK AND TWIST
The Leg-Tuck and Twist is the fourth exercise in Conditioning Drill 1.
This exercise strengthens the trunk and hip muscle coordination while promoting control of trunk rotation.
It is an advanced body weight exercise that prepares for more vigorous training, testing, and combat tasks.
Figure 5-4 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Leg-Tuck and Twist is the supported reclining Sitting position.
Hands are on the ground to the rear of the shoulders, palms down.
Legs are straight and kept together with the feet 8–12 inches above the ground.
Count
● On count 1, raise the legs while rotating onto the left buttock and drawing the knees toward the left shoulder.
Maintain control of the leg movement and trunk position.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time rotating the legs to the right.
● On count 4, return to the starting position.
Figure 5-4. CD1.4 Leg-Tuck and Twist
5. SINGLE-LEG PUSH-UP
The Single-Leg Push-Up is the final exercise in Conditioning Drill 1.
This exercise strengthens the muscles of the chest and hips as well as increases the challenge to shoulder stability.
When conducted to standard, it safely prepares Soldiers for more vigorous pushing motions required in training, testing, and combat tasks.
Figure 5-5 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Single-Leg Push-Up is the Front Leaning Rest.
Hands are directly beneath the shoulders with fingers spread.
Feet are together.
The body forms a straight line from the top of the head to the heels.
Count
● On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
At the same time, raise the left leg until the toe is level or just above the right heel.
Keep the left knee straight.
This is not a high leg raise or hyper-extension of the hip.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, moving the right leg the same way that the left leg moved in count 1.
● On count 4, return to the starting position.
Figure 5-5. CD1.5 Single-Leg Push-up