PURPOSE
The Half Jack is the third exercise in Conditioning Drill 2.
The purpose of this exercise is to jump and land with the legs apart, controlling the landing while moving the feet laterally.
Movement of the arms in the frontal (dividing the front and back) plane to a point parallel to the ground avoids the potential for shoulder impingement caused when the arms repeatedly move higher than shoulder height.
Figure above breaks down the movement when conducted in a formation at a moderate cadence.
CADENCE
Moderate cadence
STARTING POSITION
The starting position for the Half Jack is the Position of Attention.
COUNT
● On count 1, jump and land with the feet shoulder-width apart and pointed straight ahead.
The arms are straight out to the side of the body, palms down with fingers and thumbs extended and joined.
The arms will not move beyond the point where they are parallel to the ground.
● 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.
REPETITIONS
Complete 5–10 repetitions.
CHECK POINTS
● On each landing, the balls of the feet should touch first.
● On Counts 1 and 3, do not raise the arms above parallel to the ground.
PRECAUTION
N/A