PURPOSE
The Diagonal Chop is the third exercise in Medicine Ball Drill 1.
It requires medicine ball of size and weight suitable to meet the physical training session’s goal.
The figure above breaks down the exercise as an individual Soldier conducts it using a four-count movement at a slow cadence.
CADENCE
Slow cadence
STARTING POSITION
The starting position for the Diagonal Chop is the Straddle Stance position with ball held in front of the waist.
COUNT
● On count 1, from the starting position, move the ball high above the left shoulder.
● On count 2, move the ball down and to the right, simultaneously squatting so that the ball reaches a point to the side of the right knee.
● On count 3, move from the count 2 position to the count 1 position—moving the ball high above the left shoulder.
● On count 4, return to the starting position.
● The second 4-count repetition switches the diagonal pattern to the opposite side.
● On count 1, move the ball high above the right shoulder.
● On count 2, move the ball down to the left knee.
● On count 3, move the ball back to the count 1 position.
● On count 4, return to the starting position.
● The exercise continues this alternating pattern for 5–10 repetitions on each side.