Preparation

The Preparation Drill (known as PD) is a series of exercises intended to decrease the likelihood of suffering a musculoskeletal injury during the execution of more rigorous physical training. The Preparation Drill is composed of 10 exercises: Bend and Reach, Rear Lunge, High Jumper, Rower, Squat Bender, Windmill, Forward Lunge, Prone Row, Bent-Leg Body Twist, and Push-Up.

1. Bend and Reach

   The Bend and Reach is the first exercise in Preparation. By flexing the trunk, hips, and knees, and extending the shoulders, the Bend and Reach prepares you for more vigorous activity such as squatting, rolling, and climbing. Conduct the movement at a slow cadence:

   • The starting position for the Bend and Reach is the Straddle Stance position with the arms overhead, elbows fully extended, palms facing inward, fingers and thumbs extended and joined.
   • On count 1, move from the starting position into a partial squat with the heels remaining on the ground. Round the spine to allow the arms to reach as far as possible between the legs. The neck flexes to tuck the chin and head and to allow you to look to the rear.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

2. Rear Lunge

   The Rear Lunge is the second exercise in Preparation. This exercise promotes flexibility, strength, and balance in the hip and leg. Conduct the movement at a slow cadence:

   • The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
   • On count 1, keeping hands on hips, take an exaggerated step backwards with the left leg, touching down with the ball of the foot placed directly back from the starting position. The heel should be off the ground, and a stretch should be felt in the front of the left hip and thigh. If not, allow the body to continue to lower to increase flexibility.
   • On count 2, return to the starting position, maintaining the same distance between the feet as used in the Straddle Stance.
   • On count 3, repeat count 1 with the right leg.
   • On count 4, return to the starting position.

3. High Jumper

   The High Jumper is the third exercise in Preparation. This exercise promotes correct jumping, landing, balance, and coordination, and it prepares you to build explosive strength. Conduct the movement at a moderate cadence:

   • The starting position for the High Jumper is the Forward Leaning Stance, palms facing inwards, fingers and thumbs extended and joined.
   • On count 1, swing the arms forward until they are parallel to the ground. At the same time, jump a few inches vertically.
   • On count 2, land softly on the balls of the feet and return to the starting position. Maintain the same distance between the feet as during the Forward Leaning Stance.
   • On count 3, swing the arms vigorously forward and overhead to unweight the upper body. At the same time, jump forcefully straight up from the ground.
   • On count 4, land softly on the balls of the feet and return to the starting position.

4. Rower

   The Rower is the fourth exercise in Preparation. This exercise improves abdominal strength and total body coordination. It prepares you to move from the Supine to Sitting positions and exercises in Conditioning Drills and Climbing Drills.

   Conduct the movement at a slow cadence:

   • The starting position for the Rower is the Supine position with arms overhead, feet together and pointing up. The head is 1–2 inches off the ground to work muscles in the front of the neck. Arms are overhead with hands at shoulder width, palms facing inward with fingers and thumbs extended and joined.
   • On count 1, sit up while bending at the hip and knees and swinging arms forward until they are parallel to the ground. At the end of this count, the feet are flat on the ground with knees positioned between the arms. The arms are parallel to the ground.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.
   • Perform 5–10 repetitions.

5. Squat Bender

   The Squat Bender is the fifth exercise in Preparation. This exercise develops strength, endurance, and flexibility in the lower back and thigh muscles. It prepares you to use proper lifting technique in more vigorous training and testing events that require heavy lifts. Conduct the movement at a slow cadence:

   • The starting position for the Squat Bender is the Straddle Stance position with hands on hips.
   • On count 1, squat while leaning slightly forward from the waist, keeping the head up and moving both arms to a position in front of the body and parallel to the ground. Palms face inwards.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, with the knees slightly bent, bend forward at the waist. Maintain the head in alignment with the spine and keep the spine straight. Reach toward the ground until a stretch is felt in the back of the thighs.
   • On count 4, return to the starting position.
   • Perform 5–10 repetitions.

6. Windmill

   The Windmill is the sixth exercise in Preparation. 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 you to use proper movement technique in more vigorous training, testing, and work tasks. Conduct the movement at a slow cadence:

   • 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.
   • 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.

7. Forward Lunge

   The Forward Lunge is the seventh exercise in Preparation. This exercise develops balance and leg strength. It prepares you to use proper movement technique to perform lifts such as a litter carry. Conduct the movement at a slow cadence:

   • The starting position for the Forward Lunge is the Straddle Stance position with hands on hips.
   • On count 1, take a step forward with the left leg until the left heel is 3–6 inches ahead of the right foot. At the same time, bend at the hips and knees to lunge forward, keeping the back straight. Do not look down and do not bring the feet closer together.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, repeat count 1, this time stepping forward with the right foot.

8. Prone Row

   The Prone Row is the eighth exercise in Preparation. This exercise develops the strength of the neck, upper back, and shoulders. It prepares you to tolerate weight across the shoulders and neck. Conduct the movement at a slow cadence:

   • The starting position for the Prone Row is the Prone position with arms overhead, palms down, fingers and thumbs extended and joined. Arms are lifted 1–2 inches from the ground and toes are pointed to the rear.
   • On count 1, raise the head and chest slightly while lifting the arms and pulling them rearward. Make hands into fists as they move toward the shoulders.
   • Feet stay together and on the ground. Arms and hands are off the ground.
   • On count 2, reverse the movement performed in count 1 to return to the starting position. Arms and hands remain off the ground.
   • On count 3, repeat count 1.

9. Bent-Leg Body Twist

   The Bent-Leg Body Twist is the ninth exercise in Preparation. This exercise strengthens the trunk and hip muscles while promoting control of trunk rotation. It is a safe way to prepare for loaded trunk movements in more vigorous training, testing and work tasks. Conduct the movement at a slow cadence:

   • The starting position for the Bent-Leg Body Twist is the Supine position with the hips and knees bent to 90 degrees, arms straight out to the side, palms on the ground. The knees and feet are together.
   • On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground. The legs drop together toward the ground.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, repeat count 1, this time rotating the legs to the right.
   • On count 4, return to the starting position.

10. Push-Up

    The Push-Up is the final exercise in Preparation. This exercise strengthens the muscles of the chest, shoulders, arms, and trunk. When conducted to standard, it is a safe way to prepare for more vigorous pushing motions required in training, testing, and work tasks. Conduct the movement at a moderate cadence:

    • The starting position for the Push-Up is the Front Leaning Rest. Hands are directly beneath the shoulders with fingers spread. Feet are together. The body forms a straight line from the top of the head to the heels. Maintain this position throughout the exercise.
    • On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
    • On count 2, reverse the movement performed in count 1 to return to the starting position.
    • On count 3, repeat count 1.

Each physical training exercise may be modified to accommodate a variety of physical limitations. By following your individual Physical Profile and the principle of progression, you can gradually re-condition yourself to the standard range of motion and repetitions required for a full return to duty. You may modify each exercise in more ways than this publication can illustrate. When an exercise cannot be performed at all, select an alternative exercise with the same cadence that requires similar movements or muscle groups.

1. Bend and Reach (Modified)

   The Bend and Reach may be modified by decreasing the range of motion of the spine and the squat, and by limiting the use of one or both arms. Perform the modified movement at a slow cadence:

   • The starting position for the modified Bend and Reach is the Straddle Stance position with hands on hips.
   • On count 1, move from the starting position into a partial squat with the heels remaining on the ground. Lean forward at the waist, keeping the spine straight and reaching to the ground with straight arms.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

2. Rear Lunge (Modified)

   The Rear Lunge may be modified by decreasing the range of motion of the lunge and knee bend, by stepping back with only one leg, or by widening or narrowing the stance. Perform the modified movement at a slow cadence:

   • On count 1, keeping hands on hips, take a step backwards with the left or right leg. Touch down with the ball of the foot placed directly back from the starting position or wider to improve balance. The heel may be on the ground. Lower the body into the lunge position while controlling the knee bend.
   • On count 2, return to the starting position maintaining the same distance between the feet as used in the Straddle Stance.
   • On count 3, repeat count 1 with the right or left leg.
   • On count 4, return to the starting position. Over several repetitions, or physical training sessions, progress to a deeper rear lunge.

3. High Jumper (Modified)

   The High Jumper may be modified by decreasing the range of motion of one or both arms, the height of the jumps, and the cadence. Perform the modified movement at a slow cadence:

   • The starting position for the modified High Jumper is the Forward Leaning Stance with a reduced squat, palms facing inwards, and fingers and thumbs extended and joined.
   • On count 1, swing the arms forward until they are parallel to the ground. At the same time lift the heels off the ground a few inches without jumping.
   • On count 3, swing the arms as far overhead as possible. At the same time lift the heels off the ground a few inches without jumping.
   • On count 4, return to the starting position by lowering the heels back to the floor.

4. Rower (Modified)

   The Rower may be modified by decreasing the use of one or both arms, decreasing the use of one or both legs, or by decreasing the range of trunk flexion, and by keeping the head on the ground. Perform the modified movement at a slow cadence:

   • The starting position for the modified Rower is the Supine position with arms crossed over the chest, knees flexed, and head resting on the ground.
   • On count 1, sit up or and reach to the knees.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

5. Squat Bender (Modified)

   The Squat Bender can be modified by reducing the motion of the knee and trunk flexion and by reducing movement of the arms. Perform the modified movement at a slow cadence:

   • The starting position for the modified Squat Bender is the Straddle Stance position with hands on hips.
   • On count 1, squat slightly while leaning forward from the waist, keeping the head up and moving one or both arms toward the knees. Palms face inwards.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, repeat count 1, attempting to progress the range of motion of the trunk, arms, and legs.
   • On count 4, return to the starting position.

6. Windmill (Modified)

   The modified Windmill has two alternatives. The starting position for the modified Windmill is the Straddle Stance. Perform the exercise at a slow cadence:

   • 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.

7. Forward Lunge (Modified)

   The Forward Lunge can be modified by decreasing the range of motion, keeping the feet closer together, or moving just one foot. Perform the modified movement at a slow cadence:

   • The starting position for the modified Forward Lunge is the Straddle Stance position with hands on hips.
   • On count 1, take a step forward with the left or right leg until the forward heel is 3–6 inches ahead of the rear foot. At the same time, bend at the hips and knees to lunge forward, keeping the back straight. Bring the feet closer together if necessary.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.
   • On count 3, repeat count 1, switching foot movement.
   • On count 4, return to the starting position.

8. Prone Row (Modified)

   The Prone Row may be modified by decreasing the range of motion of the arms, moving only one arm to standard, or by performing the arm movements while remaining standing using the starting position for the Bend and Reach. Perform the standing version of the modification at a slow cadence:

   • The starting position is the same as the Bend and Reach, arms overhead, palms forward, fingers and thumbs extended and joined.
   • On count 1, raise the chin, head and chest slightly while moving the arms down to the sides of the trunk while flexing the elbows. Make the hands into fists as they move toward the shoulders.
   • On count 2, return to the starting position.
   • On count 3, repeat count 1.
   • On count 4, return to the starting position.

9. Bent-Leg Body Twist (Modified)

   The Bent-Leg Body Twist can be modified by changing the arm position, resting the head on the ground, keeping the feet on the ground, reducing the range of rotation, and by moving only one leg from the starting position. Perform the modified movement at a slow cadence:

   • The starting position for the modified Bent-Leg Body Twist is the Supine position with head on the ground, arms at 45 degrees from the trunk, hips and knees bent with feet on the ground. The knees and feet are together.
   • On count 1, rotate the legs to the left while keeping the upper back and arms in place on the ground. The legs drop together toward the ground.
   • On count 2, reverse the movement performed in count 1 to return to the starting position.

10. Push-Up (Modified)

    The Push-Up can be modified by moving to the Six-Point Stance position. This modified exercise limits the range of motion and weight on the ankles, shoulders, arms, and wrists. Conduct the movement at a moderate cadence:

    • The starting position for the modified Push-Up is the Six-Point Stance position. Hands are directly beneath the shoulders with fingers spread. The body forms a straight line from the head to the knees. Feet point to the rear.
    • On count 2, return to the starting position. If necessary, reduce the range of motion of the elbow to accommodate for the injury.
    • On count 3, repeat count 1, reducing the range of motion if necessary.
    • On count 4, return to the starting position.