The Recovery Drill (known as RD) includes a wide variety of range of movements that require structural strength, stability, flexibility, and mobility.
Positions include Sitting, Standing, Prone, and Supine positions supported by one or both upper and lower extremities.
Movements into and out of these positions can be modified to accommodate Soldiers who are reconditioning from injury, who are deconditioned, or who are new to the Army.
The Recovery Drill consists of the following exercises:
- Overhead Arm Pull
- Rear Lunge
- Extend and Flex
- Thigh Stretch
- Single-Leg Over
- Groin Stretch
- Calf Stretch
- Hamstring Stretch
OVERHEAD ARM PULL
The Overhead Arm Pull is the first exercise in the Recovery Drill.
This exercise develops the flexibility of joints in the arms, shoulders, and trunk.
Figure 16-1 illustrates the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Overhead Arm Pull is the Straddle Stance position with hands on hips.
Movement
● When commanded, “READY, STRETCH,” raise the left arm overhead.
Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right.
A stretch sensation should be felt in the left triceps muscle and flank.
Hold this position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-1. RD1 Overhead Arm Pull
REAR LUNGE
The Rear Lunge is the second exercise in the Recovery Drill.
Figure 16-2 demonstrates the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
Movement
● On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position.
This creates a stretch sensation in the front of the left thigh and hip area.
Back remains straight and gaze remains forward.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position.
This creates a stretch sensation in the front of the right thigh and hip area.
The back remains straight and gaze remains forward.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-2. RD2 Rear Lunge
EXTEND AND FLEX
The Extend and Flex is the third exercise in the Recovery Drill.
Figure 16-3 breaks down the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Extend and Flex is the Front Leaning Rest position.
Movement
● On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight.
Keep gaze straight ahead—do not look up.
This creates a stretch sensation in the hip and abdominal muscles.
The legs and low back should be relaxed with toes on the ground and pointing to the rear.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” put bodyweight back on the balls of the feet to support raising the hips up and off the ground.
Straighten the legs and try to touch the ground with the heels.
Move the head between the arms and look toward the feet.
The back remains straight.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-3. RD3 Extend and Flex
THIGH STRETCH
The Thigh Stretch is the fourth exercise in the Recovery Drill.
It develops flexibility in the hip and knee joints.
Figure 16-4 shows the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
Movement
● On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder.
The right hand makes a fist with the thumb side up.
Grasp the left ankle and pull toward the left buttock.
Push the left thigh further to the rear with the heel of the right foot.
Hold this position for 20–30 seconds.
● On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg.
Hold for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-4. RD4 Thigh Stretch
SINGLE-LEG OVER
The Single-Leg Over is the fifth exercise in Recovery Drill.
This exercise develops flexibility of the hip and low back.
Figure 16-5 breaks down the movement as Soldiers conduct it in a formation for 30–60 seconds:
Starting Position
● The starting position for the Single-Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined.
Feet are together with heels on the ground.
The head is on the ground.
Movement
● On the command, “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right.
Keep the left shoulder and arm on the ground.
Hold this position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” assume the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left.
Keep the right shoulder and arm on the ground.
Hold this position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-5. RD5 Single-Leg Over
GROIN STRETCH
The Groin Stretch is the sixth exercise in the Recovery Drill.
This exercise increases flexibility in the hip joint.
Figure 16-6 shows the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Groin Stretch is the Straddle Stance position with hands on hips.
Movement
● On the command, “READY, STRETCH,” take an exaggerated step with the right leg to the right side bending the right knee into a lateral lunge.
Trunk and head continue to face forward.
Hold this position or continue into a deeper lunge to stretch the inside of the left thigh for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” assume the starting position.
● On the command, “CHANGE POSITION, READY, STRETCH,” take an exaggerated step to the left with the left leg bending the left knee into a lateral lunge.
Trunk and head continue to face forward.
Hold the position or continue into a deeper lunge to stretch the inside of the right thigh for 20–30 seconds.
● On count 4, return to the starting position.
Figure 16-6. RD6 Groin Stretch
CALF STRETCH
The Calf Stretch is the seventh exercise in Recovery Drill.
This stretch increases flexibility of the ankle.
Figure 16-7 illustrates the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Calf Stretch is the Straddle Stance position with hands on hips.
Movement
● On the command, “READY, STRETCH,” take a step backward with the left leg, placing the foot flat on the ground 1–2 feet behind its starting position.
Keeping the left heel on the ground, bend both knees until a stretch is felt in the left Achilles tendon.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” repeat the stretch with the right leg.
Increase the stretch sensation in the right calf muscle by stepping further back with the right foot and locking the right knee.
Keep the right foot pointing forward throughout the stretch.
Hold either stretch position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-7. RD7 Calf Stretch
HAMSTRING STRETCH
The Hamstring Stretch is the final exercise in Recovery Drill.
This stretch increases flexibility of the knees and hips.
Figure 16-8 breaks down the movement as Soldiers conduct it in a formation:
Starting Position
● The starting position for the Hamstring Stretch is the Sitting position with arms at the sides and palms on the floor.
Movement
● On the command, “READY, STRETCH,” reach forward with both hands toward the feet, grasping the feet, ankle or lower legs.
Keep the knees straight without locking them.
Hold this stretch position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
Figure 16-8. RD8 Hamstring Stretch