STANDARD
Purpose
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.
CADENCE
Recovery stretch held for 20–30 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.
COUNT
● 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.
CHECK POINTS:
● At the starting position, the arms are directed to the sides at 90 degrees to the trunk; the fingers and thumbs are extended and joined.
● In position 1, keep the left shoulder, arm and hand on the ground.
● In position 2, keep the right shoulder, arm and hand on the ground.
● Keep the head on the ground throughout the exercise.
PRECAUTION:
N/A
SINGLE-LEG OVER (MODIFIED)
PURPOSE
The Single-Leg Over can be modified by decreasing the range of motion, by stretching only one leg, or by modifying the position of the stretch.
Figure 16-14 illustrates the modified movement as Soldiers conduct it in a formation for 30–60 seconds.
CADENCE
Recovery stretch held for 20–30 seconds
STARTING POSITION
The starting position for the modified Single-Leg Over is the Supine position with the head on the ground, arms at a 45-degree angle, hips and knees bent with feet on the ground.
The knees are bent at 90 degrees and the feet are together.
COUNT
● On the command, “READY, STRETCH,” rotate the hips to the right and lower the knees toward the ground.
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,” rotate the hips to the left and lower the knees toward the ground.
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 and then to the Position of Attention.