The Preparation Drill (known as PD) is a series of exercises intended to decrease the likelihood of suffering a musculoskeletal injury during the execution of more rigorous physical training, such as the AFT.
The Preparation Drill is composed of 10 exercises:
- Bend and Reach
- Rear Lunge
- High Jumper
- Rower
- Squat Bender
- Windmill
- Forward Lunge
- Prone Row
- Bent-Leg Body Twist
- Push-Up
1. BEND AND REACH
The Bend and Reach (see figure 3-1) is the first exercise in the Preparation Drill.
By flexing the trunk, hips, and knees, and extending the shoulders, the Bend and Reach prepares the Soldier for more vigorous activity such as squatting, rolling, and climbing.
Soldiers conduct the movement in formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Bend and Reach is the Straddle Stance position with the arms overhead, elbows fully extended, palms facing inward, fingers and thumbs extended and joined.
Count
● On count 1, move from the starting position into a partial squat with the heels remaining on the ground.
Round the spine to allow the arms to reach as far as possible between the legs.
The neck flexes to tuck the chin and head and to allow the Soldier to look to the rear.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Figure 3-1. PD1 Bend and Reach
2. REAR LUNGE
The Rear Lunge (see figure 3-2 and figure 3-3) is the second exercise in the Preparation Drill.
This exercise promotes flexibility, strength, and balance in the hip and leg.
It prepares the Soldier for taking cover and assuming kneeling firing positions.
Soldiers conduct the movement in formation at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, keeping hands on hips, take an exaggerated step backwards with the left leg, touching down with the ball of the foot placed directly back from the starting position.
The heel should be off the ground, and a stretch should be felt in the front of the left hip and thigh.
If not, allow the body to continue to lower to increase flexibility.
● On count 2, return to the starting position, maintaining the same distance between the feet as used in the Straddle Stance.
● On count 3, repeat count 1 with the right leg.
● On count 4, return to the starting position.
Figure 3-2. PD2 Rear Lunge
Figure 3-3. PD2 Proper technique to execute the Rear Lunge
3. HIGH JUMPER
The High Jumper (see figure 3-4) is the third exercise in the Preparation Drill.
This exercise promotes correct jumping, landing, balance, and coordination, and it prepares the Soldier to build explosive strength.
Soldiers conduct the movement in formation at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the High Jumper is the Forward Leaning Stance, palms facing inwards, fingers and thumbs extended and joined.
Count
● On count 1, swing the arms forward until they are parallel to the ground.
At the same time, jump a few inches vertically.
● On count 2, land softly on the balls of the feet and return to the starting position.
Maintain the same distance between the feet as during the Forward Leaning Stance.
● On count 3, swing the arms vigorously forward and overhead to unweight the upper body.
At the same time, jump forcefully straight up from the ground.
● On count 4, land softly on the balls of the feet and return to the starting position.
Figure 3-4. PD3 High Jumper
4. ROWER
The Rower (see figure 3-5 and figure 3-6) is the fourth exercise in the Preparation Drill.
This exercise improves abdominal strength and total body coordination.
It prepares the Soldier to move from the Supine to Sitting positions and exercises in Conditioning Drills and Climbing Drills.
Soldiers conduct the movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Rower is the Supine position with arms overhead, feet together and pointing up.
The head is 1–2 inches off the ground to work muscles in the front of the neck.
Arms are overhead with hands at shoulder width, palms facing inward with fingers and thumbs extended and joined.
Count
● On count 1, sit up while bending at the hip and knees and swinging arms forward until they are parallel to the ground.
At the end of this count, the feet are flat on the ground with knees positioned between the arms.
The arms 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
● Perform 5–10 repetitions.
Figure 3-5. PD4 Rower
Figure 3-6. PD4 Proper technique to execute the Rower
5. SQUAT BENDER
The Squat Bender (see figure 3-7) is the fifth exercise in the Preparation Drill.
This exercise develops strength, endurance, and flexibility in the lower back and thigh muscles.
It prepares Soldiers to use proper lifting technique in more vigorous training and testing events that require heavy lifts.
Soldiers conduct the movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Squat Bender is the Straddle Stance position with hands on hips.
Count
● On count 1, squat while leaning slightly forward from the waist, keeping the head up and moving both arms to a position in front of the body and parallel to the ground.
Palms face inwards.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, with the knees slightly bent, bend forward at the waist.
Maintain the head in alignment with the spine and keep the spine straight.
Reach toward the ground until a stretch is felt in the back of the thighs.
● On count 4, return to the starting position.
Repetitions
● Perform 5–10 repetitions.
Figure 3-7. PD5 Squat Bender
6. WINDMILL
The Windmill (see figure 3-8 and figure 3-9) is the sixth exercise in the Preparation Drill.
This exercise develops the ability to safely bend and simultaneously rotate the trunk.
It requires flexibility in the spine and coordination of the shoulder girdle.
It prepares Soldiers to use proper movement technique in more vigorous training, testing, and combat tasks.
Soldiers conduct the movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Windmill is the Straddle Stance position with arms straight out to the side.
Fingers and thumbs are extended and joined, palms are facing down.
Count
● On count 1, bend the hips and knees while rotating the trunk to the left.
Reach down to touch the outside of the left foot with the right hand and look to the rear.
The left arm is pulled rearward to maintain alignment across the shoulders with the right arm.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time to the right.
● On count 4, return to the starting position.
Repetitions
● Perform 5–10 repetitions.
Figure 3-8. PD6 Windmill
Figure 3-9. PD6 Proper technique to execute the Windmill
7. FORWARD LUNGE
The Forward Lunge (see figure 3-10) is the seventh exercise in the Preparation Drill.
This exercise develops balance and leg strength.
It prepares Soldiers to use proper movement technique to perform lifts such as a litter carry.
Soldiers conduct the movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Forward Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, take a step forward with the left leg until the left heel is 3–6 inches ahead of the right foot.
At the same time, bend at the hips and knees to lunge forward, keeping the back straight.
Do not look down and do not bring the feet closer together.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time stepping forward with the right foot.
Figure 3-10. PD7 Forward Lunge
8. PRONE ROW
The Prone Row is the eighth exercise in the Preparation Drill (see figure 3-11).
This exercise develops the strength of the neck, upper back, and shoulders.
It prepares Soldiers to fire from the Prone position and to tolerate the weight of the helmet and body armor across the shoulders and neck.
Soldiers conduct the movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Prone Row is the Prone position with arms overhead, palms down, fingers and thumbs extended and joined.
Arms are lifted 1–2 inches from the ground and toes are pointed to the rear.
Count
● On count 1, raise the head and chest slightly while lifting the arms and pulling them rearward.
Make hands into fists as they move toward the shoulders.
● Feet stay together and on the ground.
Arms and hands are off the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
Arms and hands remain off the ground.
● On count 3, repeat count 1.
Figure 3-11. PD8 Prone Row
9. BENT-LEG BODY TWIST
The Bent-Leg Body Twist is the ninth exercise in the Preparation Drill (see figure 3-12).
This exercise strengthens the trunk and hip muscles while promoting control of trunk rotation.
It is a safe way to prepare for loaded trunk movements in more vigorous training, testing and combat tasks.
Soldiers conduct the movement at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the Bent-Leg Body Twist is the Supine position with the hips and knees bent to 90 degrees, arms straight out to the side, palms on the ground.
The knees and feet are together.
Count
● On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground.
The legs drop together toward the ground.
● 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.
10. PUSH-UP
The Push-Up is the final exercise in the Preparation Drill (see figure 3-13).
This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.
When conducted to standard, it is a safe way to prepare for more vigorous pushing motions required in training, testing, and combat tasks.
Soldiers conduct the movement at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the 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.
Soldiers maintain this position throughout the exercise.
Count
● On count 1, bend the elbows, lowering the body until the upper arms 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.
Figure 3-12. PD9 Bent-Leg Body Twist
Figure 3-13. PD10 Push-Up