CONDITIONING DRILL 2, EXERCISE 1: TURN AND LUNGE
Purpose: This exercise develops the agility needed to rotate, lower, and raise the body for effective changes of direction during military movement drill exercises, the 300-yd SR, and individual movement techniques (Figure 9-7).
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW
Count:
- Turn 90-degrees to the left, stepping with the left foot, and pivoting on the ball of the right foot. Perform a forward lunge (facing the left) while reaching toward the ground with the right hand. The left arm swings rearward while the left hand reaches rearward at the left side of the body.
- Stand up, rotate to the right, and return to the starting position, stepping with the right foot and pivoting on the ball of the left foot.
- Turn 90-degrees to the right, stepping with the right foot and pivoting on the ball of the left foot. Perform a forward lunge (facing the right) while reaching toward the ground with the left hand. The right arm swings rearward while the right arm reaches rearward at the right side of the body.
- Stand up, rotate to the left, and return to the starting position, stepping with the left foot and pivoting on the ball of the right foot.
Check Points:
- When changing directions on all counts, the lead footsteps and the rear foot pivots.
- Keep the head in line with the spine throughout the exercise.
- Down positions on counts 1 and 3 are similar to the forward lunge, but with the hand down.
Precaution: N/A