Preparation Drill

Table 8-1 lists the 10 calisthenic exercises that comprise the PD. These 10 exercises are always performed in the order and at the cadence shown.

Table 8-1. Preparation drill

1. Bend and Reach5-10 repetitions, slow
2. Rear Lunge5-10 repetitions, slow
3. High Jumper5-10 repetitions, moderate
4. Rower5-10 repetitions, slow
5. Squat Bender5-10 repetitions, slow
6. Windmill5-10 repetitions, slow
7. Forward Lunge5-10 repetitions, slow
8. Prone Row5-10 repetitions, slow
9. Bent-leg Body Twist5-10 repetitions, slow
10. Push-up5-10 repetitions, moderate

Table 8-2 shows the body segments trained during the PD.

Table 8-2. Body segments trained in the conduct of the preparation drill 

Table 8-2. Body segments trained in the conduct of the preparation drill 

Preparation Drill

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