Conditioning Drill 3 is an advanced plyometric drill.
Repeated jumping, landing, and changing body positions place greater demands on the lower extremities than in Conditioning Drills 1 and 2.
Soldiers progress to Conditioning Drill 3 after mastering the movements and being able to tolerate 10 repetitions of Conditioning Drills 1 and 2.
Progression to Conditioning Drill 3 should include precise instruction and practice of each exercise.
For most Soldiers, 10 repetitions of the final exercise in Conditioning Drill 3, the Alternate Staggered Squat Jump, will be a culminating moment in the physical training week.
The Conditioning Drill 3 consists of the following exercises:
- Y Squat
- Single-Leg Deadlift
- Side-to-Side Knee Lifts
- Front Kick Alternate Toe Touch
- Tuck Jump
- Straddle Run Forward and Backward
- Half-Squat Laterals
- Frog Jumps Forward and Backward
- Alternate ¼-Turn Jump
- Alternate Staggered Squat Jump
Y SQUAT
The Y Squat is the first exercise in Conditioning Drill 3.
This exercise combines upper and lower body squatting strength, mobility, and endurance.
Figure 5-16 on page 5-14 breaks down the exercise as Soldiers conduct it a formation at slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Y Squat is the Straddle Stance position with feet slightly wider than shoulder width, arms overhead in the Y position, and shoulders pulled back.
Count
● On count 1, lower the body as far as possible without rounding the back, keeping the shoulders drawn rearward, arms forming a Y overhead.
Heels remain on the ground throughout the movement.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, repeat count 2.
Repetitions
● Build up to 10 repetitions.
After the final repetition, return to turn to the starting position.
Figure 5-16. CD3.1 Y Squat
SINGLE-LEG DEADLIFT
The Single-Leg Deadlift is the second exercise in Conditioning Drill 3.
This exercise develops strength and flexibility of the lower back and lower extremities.
Figure 5-17 breaks down the exercise as Soldiers conduct it in a formation at slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Single-Leg Deadlift is the Straddle Stance position with hands on hips.
Count
● On count 1, maintain balance on the left leg while bending forward at the waist.
Reach straight down toward the ground while raising the right leg up to the rear.
● On count 2, reverse the movement to return to the starting position.
● On count 3, repeat count 1 balancing on the right leg.
● On count 4, repeat count 2 to return to the starting position.
Additional Guidance
● The hands may touch the ground with fingers spread to assist with balance at the end of counts 1 and 3.
Repetitions
● Build up to 10 correctly performed repetitions.
Figure 5-17. CD3.2 Single-Leg Deadlift
SIDE-TO-SIDE KNEE LIFTS
The Side-to-Side Knee Lifts is the third exercise in Conditioning Drill 3.
This exercise combines upper and lower body strength, mobility, and endurance.
It is a dynamic test of single leg balance and total body coordination.
Figure 5-18 on page 5-16 breaks down the exercise as Soldiers conduct it in a formation at moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Side-to-Side Knee Lifts is the Straddle Stance position with hands on hips.
Count
● On count 1, hop to the left foot while simultaneously drawing the right knee toward the chest.
The right hand moves comfortably down toward the right ankle.
The left hand touches the right knee.
● On count 2, hop to the right foot while simultaneously drawing the left knee toward the chest.
The left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee.
● On count 3, repeat count 1.
● On count 4, repeat count 2.
Additional Guidance
● Keep the head up and the back straight throughout the movement.
Try not to lean forward.
Repetitions
● Build up to 10 correctly performed repetitions.
Figure 5-18. CD3.3 Side-to-Side Knee Lifts
FRONT KICK ALTERNATE TOE TOUCH
The Front Kick Alternate Toe Touch is the fourth exercise in Conditioning Drill 3.
This exercise develops balance, coordination, and flexibility of the legs and trunk.
Figure 5-19 breaks down the exercise as Soldiers conduct it in a formation at moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Front Kick Alternate Toe Touch is the Straddle Stance position with hands on hips.
Count
● On count 1, raise the left leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the right arm forward and reaching with the right hand toward the left foot.
The left arm reaches rearward.
● On count 2, return to the starting position.
● On count 3, raise the right leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward and reaching with the left hand toward the right foot.
The right arm reaches rearward.
● On count 4, return to the starting position.
Repetitions
● Build up to 10 correctly performed repetitions.
Figure 5-19. CD3.4 Front Kick Alternate Toe Touch
TUCK JUMP
The Tuck Jump is the fifth exercise in Conditioning Drill 3.
This exercise develops explosive strength in the legs.
Figure 5-20 on page 5-18 shows the exercise as Soldiers conduct it in formation at slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Tuck Jump is the Straddle Stance position with arms at the sides.
Count
● On count 1, perform a half squat while driving the arms rearward.
Jump up from this position pulling both feet under the hips and tucking the knees to the chest.
Wrap the arms around the front of the knees before landing softly on the balls of the feet.
● On count 2, stand up into the starting position.
● On count 3, repeat count 1.
● On count 4, repeat count 2.
Additional Guidance
● The cadence is slow to allow proper preparation for and recovery from the explosive jumps on counts 1 and 3.
Repetitions
● Build up to 10 correctly performed repetitions.
Figure 5-20. CD3.5 Tuck Jump
STRADDLE RUN FORWARD AND BACKWARD
The Straddle Run Forward and Backward is the sixth exercise in Conditioning Drill 3.
This exercise combines upper body and lower body plyometric skill, coordination, and anaerobic endurance.
Figure 5-21 breaks down the exercise as Soldiers conduct it in a formation at moderate cadence;
Cadence
Moderate cadence
Starting Position
The starting position for the Straddle Run Forward and Backward is the Straddle Stance position.
Count
● On count 1, bound forward to the left with the left leg, swinging the right arm forward and to the left and the left arm rearward.
● On count 2, bound forward to the right with the right leg, swinging the left arm forward and to the right and the right arm rearward.
● On count 3, repeat count 1.
● On count 4, repeat count 2.
● On count 5, bound backward and to the left with the left leg, swinging the left arm forward and right arm rearward.
● On count 6, bound backward and to the right with the right leg, swinging the right arm forward and the left arm rearward.
● On count 7, repeat count 5.
● On count 8, repeat count 6.
Repetitions
● Repeat this exercise 5–10 times.
● After the final count, return to the starting position.
Figure 5-21. CD3.6 Straddle Run Forward and Backward
HALF-SQUAT LATERALS
Half-Squat Laterals is the seventh exercise in Conditioning Drill 3.
This exercise combines upper body and lower body plyometric skill and anaerobic endurance.
Figure 5-22 on page 5-20 breaks down the exercise as Soldiers conduct it in a formation at moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for Half-Squat Laterals is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height.
Feet will be directed straight ahead throughout the exercise.
Count
● On count 1, maintaining the trunk in a forward orientation, make a half-squat step-hop to the left.
● On count 2, maintaining the same trunk orientation, make a half-squat step-hop to the right.
● On count 3, maintaining the trunk in the same orientation, make another half-squat step-hop to the right.
● On count 4, maintaining the trunk in the same orientation, make a half-squat step-hop to the left to return to the starting position.
Repetitions
● Repeat this exercise 5–10 times.
Figure 5-22. CD3.7 Half-Squat Laterals
FROG JUMPS FORWARD AND BACKWARD
The Frog Jumps Forward and Backward is the eighth exercise in Conditioning Drill 3.
This exercise combines upper body and lower body plyometric skill and anaerobic endurance.
Figure 5-23 breaks down the exercise as Soldiers conduct it in a formation at moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the Frog Jumps Forward and Backward is the Straddle Stance, slightly crouched in a half squat with hands facing forward at chest height.
Feet will be directed straight ahead throughout the exercise.
Count
● On count 1, maintaining the trunk in a forward orientation, make a half-squat hop forward.
● On count 2, maintaining the same trunk orientation, make a half-squat hop backward.
● On count 3, maintaining the trunk in the same orientation, make another half-squat hop backward.
● On count 4, maintaining the trunk in the same orientation, make a half-squat hop forward to return to the starting position.
Repetitions
● Repeat this exercise 5–10 times.
Figure 5-23. CD3.8 Frog Jumps Forward and Backward
ALTERNATE ¼-TURN JUMP
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.
Figure 5-24 on page 5-22 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.
Additional Guidance
● After the final repetition, return to the starting position.
Figure 5-24. CD3.9 Alternate ¼-Turn Jump
ALTERNATE STAGGERED SQUAT JUMP
The Alternate Staggered Squat Jump is the final exercise in Conditioning Drill 3.
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.
Figure 5-25 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.
Additional Guidance
● After the final repetition, return to turn to the starting position.
Figure 5-25. CD3.10 Alternate Staggered Squat Jump