1-17.
Physical training sessions always include drills that prepare the Soldier for the physical activity they are about to perform.
Drills include the Preparation Drill, Four for the Core, Hip Stability Drill, Shoulder Stability Drill, Military Movement Drill, and Running Drills 1 through 4.
Preparation Drills increase body heart rate and temperature, increase the flexibility of joints and muscles, and increase the responsiveness of nerves and muscles.
When performed in a formation or collective setting, the principal instructor uses drill and ceremony techniques to lead the formation in cadence or timed exercises.
Cadence is either slow or moderate (50 or 80 counts per minute, respectively).
Assistant instructors maintain the ranks and ensure that Soldier perform the exercises precisely so as not to lose the training value of the drill.
1-18.
In the Preparation Drill, each exercise is reverse-engineered from a combat-specific task.
For example, the Bend and Reach prepares Soldiers to roll forward onto the ground, reach high overhead to climb, squat to take cover, reach to pick up ammunition, or check a fallen comrade.
The Push-Up, with hands positioned under the shoulders, places the body into the optimal position to push an opponent away, push a disabled vehicle, and push up from the ground.
1-19.
Returning the body to the Position of Attention between preparation exercises prevents overexertion, resets proper body position, and teaches Soldiers how to move to and from the ground without using their hands, replicating movement with their weapons.
It allows leaders to check that their formations are paying attention to them—a core attribute of effective mental preparation for combat.
Leaders can control the time between exercises to a minimum to increase the training effect.
Cadence will always remain the same so that Soldiers have time to move through the fullest range of motion.
If leaders maintain precision of movement, this approach increases time for the main activity of the session, increases the intensity of the preparation, and enhances the mental challenge.
1-20.
Preparation Drill exercises may be further modified by performing fewer repetitions, selecting fewer exercises, or replacing some exercises with others.
Table 1-1 includes three examples. This is appropriate when—
● There is condensed time to train.
● Soldiers require special conditioning.
● Activities are limited to only one of the physical readiness components—power, for instance.
Table 1-1. Three examples of a modified Preparation Drill
Preparation Drill (Standard)
| Exercise | Repetitions |
|---|---|
| Bend and reach | 10 reps |
| Rear lunge | 10 reps |
| High jumper | 10 reps |
| Rower | 10 reps |
| Squat bender | 10 reps |
| Bent-leg body twist | 10 reps |
| Forward lunge | 10 reps |
| Prone row | 10 reps |
| Windmill | 10 reps |
| Push-up | 10 reps |
Preparation Drill (Power-focused)
| Exercise | Repetitions |
|---|---|
| Bend and reach | 10 reps |
| Squat bender | 10 reps |
| Windmill | 10 reps |
| Forward lunge | 10 reps |
| Medial leg raise | 5 reps |
| Prone row | 10 reps |
| Single-leg tuck | 5 reps |
| Swimmer | 10 reps |
Preparation Drill (Condensed time)
| Exercise | Repetitions |
|---|---|
| Push-up | 5 reps |
| High jumper | 10 reps |
| Rower | 10 reps |
| Prone row | 5 reps |
| Rear lunge | 5 reps |
| Bent-leg body twist | 5 reps |
Preparation Drill (Special conditioning)
| Exercise | Repetitions |
|---|---|
| Bend and reach (mod) | (mod) |
| Rear lunge (mod) | (mod) |
| High jumper (mod) | (mod) |
| Rower (mod) | (mod) |
| Squat bender (mod) | (mod) |
| Bent-leg body twist (mod) | (mod) |
| Forward lunge (mod) | (mod) |
| Prone row (mod) | (mod) |
| Windmill (mod) | (mod) |
| Push-up (mod) |
mod — modified
reps — repetitions
secs — seconds
1-21.
After completing basic combat training, all graduated Soldiers perform ten repetitions of Preparation Drills and Conditioning Drills to standard.
This fundamental level of physical readiness continues into the sustaining phase by repeated practice of the same drills and repetitions.
The drills and repetitions form the foundation for peak performance in combat.
Mastery of these drills and exercises guarantees very high levels of foundational fitness.
Leaders who intend to demonstrate to new Soldiers that they know the physical training program also maintain proficiency in the drills and exercises.
Soldiers in special conditioning have the same requirement to maintain fundamental skills.
They perform modified versions of these exercises at speeds that are controlled, follow a standard, and encourage the fullest range of motion.
1-22.
Leaders can develop other dynamic warm-up drills and exercises to take advantage of much greater equipment options and time available in the Holistic Health and Fitness (H2F) System.
The goal of Preparation Drill is always the same—a total body, multi-planar series of low intensity, low impact movements that require Soldiers’ movement skill and mental focus.
Equipment modalities that support this goal include suspension systems, free weights, climbing racks, weight racks, resistance bands, and step-up boxes.
Equipment that controls the movement for injured, deconditioned, or new Soldiers includes Endurance Training Machines (known as ETMs) and Strength Training Machines (known as STMs).