Recovery Drill Exercises | 8 Cool Down Stretches 2025

The Recovery Drill includes these stretches and movements, which are all part of PRT. It consists of eight exercises, each of which should be held for a duration of 20 to 30 seconds:

• Overhead Arm Pull
• Rear Lunge
• Extend and Flex
• Thigh Stretch
• Single Leg Over
• Groin Stretch
• Calf Stretch
• Hamstring Stretch

They are also referred to as Army Stretches or Cool-down drills.

There are three new recovery drill exercises: Groin Stretch, Calf Stretch and Hamstring Stretch.

• Notably, these exercises are not given in cadence, allowing soldiers to transition between starting positions and exercise positions upon the PRT leader’s command. 
• Importantly, the seconds should not be counted aloud.

1. Overhead Arm Pull

a. Assume the correct starting position:
Straddle stance with hands on hips.

b. Position 1:
On the command, “Ready, STRETCH,” raise the left arm overhead and place the left hand behind the head.

Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right.

Hold this position for 20-30 seconds.

c. Starting Position:
On the command “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command “Change Position, Ready, STRETCH,” raise the right arm overhead and place the right hand behind the head.

Grasp above the right elbow with the left hand and pull to the left, leaning the body to the left. Hold this position for 20-30 seconds.

e. Starting Position:
On the command “Starting Position, MOVE,” return to the starting position.

2. Rear Lunge

a. Assume the correct starting position:
Straddle stance, hands on hips.

b. Position 1:
On the command “Ready, STRETCH,” take an exaggerated step backward with the left leg, touch down with the ball of the foot.

Hold this position for 20-30 seconds.

c. Starting Position:
On the command “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command “Change Position, Ready, STRETCH,” take an exaggerated step backward with the right leg, touch down with the ball of the foot. Hold this position for 20-30 seconds.

e. Starting Position:
On the command “Starting Position, MOVE,” return to the starting position.

3. Extend and Flex

a. Assume the correct starting position:
The front leaning rest position.

b. Position 1:
On the command “Ready, STRETCH,” lower the body, sag in the middle, keep the arms straight and look upward. Hold this position for 20-30 seconds.

c. Starting Position:
On the command “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command “Change Position, Ready, STRETCH,” slightly bend the knees and raise the hips upward. Straighten the legs and try to touch the ground with the heels.

Move the head in line with the arms, forming an “A” with the body. Keep the feet together and hold this position for 20-30 seconds.

e. Starting Position:
On the command “Starting Position, MOVE,” return to the starting position.

4. Thigh Stretch

a. Assume the correct starting position:
Seated position, arms at sides and palms on the floor.

b. Position 1:
On the command “Ready, STRETCH,” roll onto the right side and place the right forearm on the ground, perpendicular to the chest. The right hand makes a fist on the ground with the thumb side up.

Grasp the left ankle with the left hand and pull the left heel toward the buttocks and pull the entire leg rearward.

Push the left thigh further to the rear with the heel of the right foot. Hold this position for 20-30 seconds.

c. Starting Position:
On the command, “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command “Change Position, Ready, STRETCH,” lay on the left side and place the left forearm on the ground, perpendicular to the chest.

The left hand makes a fist on the ground with the thumb side up. Grasp the right ankle with the right hand and pull the right heel toward the buttocks pulling the entire leg rearward.

Push the right thigh further to the rear with the heel of the left foot.

Hold this position for 20-30 seconds.

e. Starting Position:
On the command, “Starting Position, MOVE,” return to the starting position.

5. Single-Leg Over

a. Assume the correct starting position:
Supine position with arms sideward, palms down, and feet together.

b. Position 1:
On the command, “Ready, STRETCH,” turn the body to the right, bend the left knee to 90-degrees over the right leg, and grasp the outside of the left knee with the right hand and pull toward the right.

Hold this position for 20-30 seconds.

c. Starting Position:
On the command, “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command, “Change Position, Ready, STRETCH,” turn the body to the left, bend the right knee to 90-degrees over the left leg, and grasp the outside of the right knee with the left hand and pull toward the left.

Hold this position for 20-30 seconds.

e. Starting Position:
On the command, “Starting Position, MOVE,” return to the starting position.

6. Groin Stretch

a. Assume the correct starting position:
Straddle stance with hands on hips.

b. Position 1:
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.

c. Starting Position:
On the command “Starting Position, MOVE,” assume the starting position.

d. Position 2:
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.

e. Starting Position:
On the command “Starting Position, MOVE,” return to the starting position.

7. Calf Stretch

a. Assume the correct starting position:
Straddle stance with hands on hips.

b. Position 1:
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.

c. Starting Position:
On the command “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command “Change Position, 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.

e. Starting Position:
On the command “Starting Position, MOVE,” return to the starting position.

8. Hamstring Stretch

a. Assume the correct starting position:
Sitting position with arms at the sides and palms on the floor.

b. Position 1:
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.

c. Starting Position:
On the command “Starting Position, MOVE,” assume the starting position.

d. Position 2:
On the command “Change Position, Ready, STRETCH,” repeat the first stretch position reaching slightly further. Hold this stretch position for 20-30 seconds.

e. Starting Position:
On the command “Starting Position, MOVE,” return to the starting position.

COOL-DOWN DRILLS	TIME
Overhead Arm Pull	HOLD 20-30 SECONDS
Rear Lunge	HOLD 20-30 SECONDS
Extend and Flex	HOLD 20-30 SECONDS
Thigh Stretch	HOLD 20-30 SECONDS
Single-Leg Over	HOLD 20-30 SECONDS
Groin Stretch	HOLD 20-30 SECONDS
Calf Stetch	HOLD 20-30 SECONDS
Hamstring Stretch	HOLD 20-30 SECONDS