PURPOSE
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.
The figure above breaks down the movement Soldiers conduct at a moderate cadence:
CADENCE
Soldiers conduct the movement at a 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.
CHECK POINTS
● At the starting position, tighten the abdominals to stabilize the trunk.
● On counts 1 and 3, keep the back generally straight with the head up and eyes forward.
● On count 2 the arms should be extended fully overhead.
The trunk and legs should also be in line.
● On each landing, the feet should be directed forward and maintain a short distance apart.
The landing should be “soft” and proceed from balls of the feet to the heels.
The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.
PRECAUTION
N/A