STANDARD
Purpose
The Windmill 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.
Cadence
Soldiers conduct the movement at a 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.
● Perform 5–10 repetitions.
Check Points
● From the starting position, feet are straight ahead, arms parallel to the ground, hips set and abdominals tight.
● On counts 1 and 3, ensure that the knees bend during the rotation.
Head and eyes are directed to the rear on counts 1 and 3.
Precautions
This exercise is always performed at a slow cadence.
WINDMILL (MODIFIED)
The modified Windmill has two alternatives.
The starting position for the modified Windmill is the Straddle Stance.
Figure 3-19 illustrates the first alternative with hands on hips.
Figure 3-20 shows the second alternative with arms straight out to the sides at 90 degrees to the trunk.
Soldiers conduct the exercise at a slow cadence:
Cadence
Slow cadence
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 stays in its starting position, with hand on hip.
Alternatively, with arms out to the side, rotate the trunk to the left, avoiding any hip or knee flexion.
● 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.