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Conditioning

Conditioning Drills, consists of four condition drills: Conditioning Drill 1 (CD1), Conditioning Drill 1 (Modified) (CD1 [MOD]), Conditioning Drill 2 (CD2), and Conditioning Drill 3 (CD3).

Conditioning Drill 1 (known as CD1) consists of five exercises designed to improve muscular strength and endurance as well as balance and coordination. The Conditioning Drill 1 consists of the following exercises: Power Jump, V-Up, Mountain Climber, Leg-Tuck and Twist, and Single-Leg Push-Up.

  1. Power Jump

    The Power Jump is the first exercise in Conditioning Drill 1. This exercise reinforces correct jumping and landing skill, requires good balance and coordination, and develops explosive strength to move off the ground. Conduct the movement at a moderate cadence:

    • The starting position for the Power Jump is the Straddle Stance position with hands on hips.
    • On count 1, squat with the heels flat while rounding spine forward and reaching to the ground. Place palms on the ground. Gaze remains forward.
    • On count 2, jump forcefully from the ground, swinging the arms up and overhead to unweight the body and increase the height of the jump. Palms face inward.
    • On count 3, return to the count 1 position after landing softly with feet directed forward and shoulder-width apart.
    • On count 4, return to the starting position.

  2. V-Up

    The V-Up is the second exercise in Conditioning Drill 1. This exercise develops the abdominal and hip flexor muscles for more vigorous training and combat tasks such as the leg tuck, rope traverse, and surmounting obstacles. Conduct the movement at a moderate cadence:

    • The starting position for the V-Up is the Supine position with arms on the ground at 45 degrees from the body, knees bent to 90 degrees. The head is 1–2 inches off the ground.
    • On count 1, raise the legs and trunk at the same time into a V position, using the arms to balance. Keep the knees straight and the head aligned with the trunk—neither bent forward nor extended backwards.
    • On count 2, return under control to the starting position. Avoid dropping the legs.
    • On count 3, repeat count 1.
    • On count 4, return to the count 2 position.

  3. Mountain Climber

    The Mountain Climber is the third exercise in Conditioning Drill 1. This exercise develops the ability to quickly power out of the Front Leaning Rest position into a Run or a Crouch Run. Conduct the movement at a moderate cadence:

    • The starting position for the Mountain Climber is the Front Leaning Rest with the left foot below the chest and the left knee between the arms.
    • On count 1, shift body weight to the hands while changing the position of the feet. Keep the back straight and keep the hips from moving up and down throughout the exercise.
    • 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.

  4. Leg-Tuck and Twist

    The Leg-Tuck and Twist is the fourth exercise in Conditioning Drill 1. This exercise strengthens the trunk and hip muscle coordination while promoting control of trunk rotation. It is an advanced body weight exercise that prepares for more vigorous training, testing, and combat tasks. Conduct the movement at a moderate cadence:

    • The starting position for the Leg-Tuck and Twist is the supported reclining Sitting position. Hands are on the ground to the rear of the shoulders, palms down. Legs are straight and kept together with the feet 8–12 inches above the ground.
    • On count 1, raise the legs while rotating onto the left buttock and drawing the knees toward the left shoulder. Maintain control of the leg movement and trunk position.
    • 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.

  5. Single-Leg Push-Up

    The Single-Leg Push-Up is the final exercise in Conditioning Drill 1. This exercise strengthens the muscles of the chest and hips as well as increases the challenge to shoulder stability. When conducted to standard, it safely prepares you for more vigorous pushing motions required in training, testing, and combat tasks. Conduct the movement at a moderate cadence:

    • The starting position for the Single-Leg 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.
    • On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground. At the same time, raise the left leg until the toe is level or just above the right heel. Keep the left knee straight. This is not a high leg raise or hyper-extension of the hip.
    • On count 2, reverse the movement performed in count 1 to return to the starting position.
    • On count 3, repeat count 1, moving the right leg the same way that the left leg moved in count 1.
    • On count 4, return to the starting position.

Conditioning Drill 1 (Modified) (known as CD1 MOD) consists of five exercises designed to improve muscular strength and endurance, balance and coordination for those with limited range of motion. The modified Conditioning Drill 1 is ideal for those undergoing rehabilitation from injury by limiting muscle strain and flexion of the arms, shoulders, legs, and core muscles. Modified Conditioning Drill 1 exercises consists of the following exercises: Power Jump (modified), V-Up (modified), Mountain Climber (modified), Leg-Tuck and Twist (modified), and Single-Leg Push-Up (modified).

  1. Power Jump (Modified)

    The modified Power Jump replaces the first exercise in Conditioning Drill 1. This modification decreases the range of motion and limits the use of the arms and legs, and eliminates impact on the legs. Conduct the movement at a moderate cadence:

    • The starting position for the modified Power Jump is the Straddle Stance position with hands on hips.
    • On count 1, squat with the heels flat, keeping the spine straight while reaching to the ground. Face the palms toward the ground. Gaze remains forward.
    • On count 2, reach quickly up and overhead, raising off both heels without the feet leaving the ground. Palms face inward.
    • On count 3, return to the count 1 position.
    • On count 4, return to the starting position.

  2. V-Up (Modified)

    The modified V-Up replaces the second exercise in Conditioning Drill 1. This modification decreases the range of motion and limits the use of the arm, leg, and core muscles. Conduct the movement at a moderate cadence:

    • The starting position for the modified V-Up is the Supine position with arms on the ground at 45 degrees from the body, knees bent to 90 degrees, feet flat on the ground. The head may be on the ground or 1–2 inches off the ground.
    • On count 1, bend the knees, raising the legs and trunk at the same time, using the arms to balance. Keep the head aligned with the trunk—neither bent forward nor extended backwards. Bring the knees toward the chest.
    • On count 2, return under control to the starting position, placing the feet flat on the ground with knees bent. Avoid dropping the legs.
    • On count 4, return to the count 2 position.

    Other potential modifications include the following:

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  3. Mountain Climber (Modified)

    The Mountain Climber (modified) replaces the third exercise in Conditioning Drill 1. This modification decreases the range of motion and limits the use of the arm, leg, and core muscles. Conduct the movement at a moderate cadence:

    • The starting position for the modified Mountain Climber is the Front Leaning Rest with the left foot next to the right knee and the left knee under your hips.
    • On count 1, shift body weight to the hands while changing the position of the feet. Keep the back straight and keep the hips from moving up and down throughout the exercise.
    • 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.

    Other potential modifications for Mountain Climber include the following:

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  4. Leg-Tuck and Twist (Modified)

    The Leg-Tuck and Twist (modified) replaces the fourth exercise in Conditioning Drill 1. This modification decreases the range of motion and limits the use of the arm, leg, and core muscles. Conduct the movement at a moderate cadence:

    • The starting position for the modified Leg-Tuck and Twist is the supported reclining Sitting position. Hands are on the ground to the rear of the shoulders, palms down. Legs are bent with feet flat on the ground.
    • On count 1, raise the legs while rotating onto the left buttock and drawing the knees toward the left shoulder. Maintain control of the bent knee and trunk position.
    • 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.

    Other modifications include the following:

    • Starting position as above, alternate single leg movement.
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  5. Single-Leg Push-Up (Modified)

    The Single-Leg Push-Up (Modified) replaces the final exercise in Conditioning Drill 1. This modified exercise limits the range of motion and weight on the ankles, shoulders, arms, and wrists. Conduct the movement at a moderate cadence:

    • Modify the movement into the starting position—avoid Squat and rear thrust of the legs.
    • The starting position for the modified Single Leg 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 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
    • 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.

    Other modifications include—

    • Sustained Front Leaning Rest for time.
    • Sustained Front Leaning Rest on elbows for time.

Conditioning Drill 2 (known as CD2) consists of five exercises designed to develop and improve strength, agility, and mobility. The Conditioning Drill 2 consists of the following exercises: Turn and Lunge, Supine Bicycle, Half Jack, Swimmer, and 8-Count T Push-Up.

  1. Turn and Lunge

    The Turn and Lunge is the first exercise in Conditioning Drill 2. This exercise develops the agility needed to rotate, lower, and raise the body for effective changes of direction. Conduct the movement at a slow cadence:

    • The starting position for the Turn and Lunge is the Straddle Stance position with hands on hips.
    • On count 1, turn 90 degrees to the left pivoting on the right foot while stepping with the left. Perform a Forward Lunge facing left reaching to the ground with the right hand between the legs. The left arm moves rearward at the left side of the body. Keep the head in line with the spine.
    • On count 2, stand up, rotate to the right to return to the starting position, stepping with the right foot and pivoting on the ball of the left foot.
    • On count 3, repeat count 1 to the right, stepping with the right foot, pivoting on the left.
    • On count 4, rotate to the left, pivoting on the right foot and stepping with the left to return to the starting position.
    • Complete 5–10 repetitions, continuing to pivot on the rear foot and step with the lead foot.

  2. Supine Bicycle

    The Supine Bicycle is the second exercise in Conditioning Drill 2. This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk. Hand placement and controlled movement make this a safe way to develop strength and endurance for more vigorous training, testing, and combat tasks. Conduct the movement at a slow cadence:

    • The starting position for the Supine Bicycle is the Supine position with hands resting on top of the head—not the back of the head—and knees and hips bent to 90 degrees. The head will be 2– 4 inches off the ground.
    • On count 1, bring the left knee toward the chest while flexing and rotating the trunk to the left. Attempt to touch the right elbow with the right thigh. At the same time, extend the right knee to straighten the right leg.
    • On count 2, return under control to the starting position. There is a pause in this movement on count 2—it is not a continuous movement to the opposite side.
    • On count 3, repeat count 1 to the opposite side.
    • On count 4, return to the starting position.
    • Complete 5–10 repetitions.

  3. Half Jack

    The Half Jack is the third exercise in Conditioning Drill 2. The purpose of this exercise is to jump and land with the legs apart, controlling the landing while moving the feet laterally. Movement of the arms in the frontal (dividing the front and back) plane to a point parallel to the ground avoids the potential for shoulder impingement caused when the arms repeatedly move higher than shoulder height. Conduct the movement at a moderate cadence:

    • The starting position for the Half Jack is the Position of Attention.
    • On count 1, jump and land with the feet shoulder-width apart and pointed straight ahead. The arms are straight out to the side of the body, palms down with fingers and thumbs extended and joined. The arms will not move beyond the point where they 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.
    • Complete 5–10 repetitions.

  4. Swimmer

    The Swimmer is the fourth exercise in Conditioning Drill 2. This exercise strengthens the back of the shoulder, neck, spine, hips, and legs—often referred to as the posterior chain of muscles. These muscles are used in training and combat tasks such as low crawling, prone firing, and swimming. Conduct the movement at a slow cadence:

    • The starting position for the Swimmer is the Prone position with the arms extended overhead, palms down and on the ground. Toes are pointed to the rear.
    • On count 1, raise the left arm and right leg off the ground while lifting the head up and arching the back slightly. Gaze should be “down-range” or parallel to the ground at this point.
    • On count 2, reverse the movement performed in count 1 to return to the starting position.
    • On count 3, repeat count 1, this time with the opposite arm and leg.
    • On count 4, return to the starting position.
    • Complete 5–10 repetitions.

  5. 8-Count T Push-Up

    The 8-Count T Push-Up is the final exercise in Conditioning Drill 2. This exercise develops total body strength, endurance, and mobility. Releasing the hands from the ground, in addition to moving the arms to the T position, emphasizes full push and reach motions. Conduct the movement at a moderate cadence:

    • The starting position for the 8-Count T Push-Up is the Position of Attention.
    • On count 1, assume the Squat position.
    • On count 2, thrust the legs backwards in to the Front Leaning Rest Position.
    • On count 3, bend the elbows lowering the body to the ground.
    • On count 4, release the hands from the ground, moving the arms directly out to the side into the T position—the same position used in the T-Raise exercise. Hands may be on or off the ground in the T position.
    • On count 6, perform a push up from the ground into the Front Leaning Rest position. Keep the body in a straight line from the head to the bottom of the heels.
    • On count 7, return to the Squat position.
    • On count 8, return to the Position of Attention.
    • Complete 5–10 repetitions.

Conditioning Drill 3 is an advanced plyometric drill. Repeated jumping, landing, and changing body positions place greater demands on the lower extremities than in Conditioning Drills 1 and 2. Progress to Conditioning Drill 3 after mastering the movements and being able to tolerate 10 repetitions of Conditioning Drills 1 and 2. Progression to Conditioning Drill 3 should include precise instruction and practice of each exercise. For most, 10 repetitions of the final exercise in Conditioning Drill 3, the Alternate Staggered Squat Jump, will be a culminating moment in the physical training week.

  1. Y Squat

    The Y Squat is the first exercise in Conditioning Drill 3. This exercise combines upper and lower body squatting strength, mobility, and endurance. Perform the exercise at a slow cadence:

    • The starting position for the Y Squat is the Straddle Stance position with feet slightly wider than shoulder width, arms overhead in the Y position, and shoulders pulled back.
    • On count 1, lower the body as far as possible without rounding the back, keeping the shoulders drawn rearward, arms forming a Y overhead. Heels remain on the ground throughout the movement.
    • On count 2, return to the starting position.
    • On count 3, repeat count 1.
    • On count 4, repeat count 2.
    • Build up to 10 repetitions. After the final repetition, return to turn to the starting position.

  2. Single-Leg Deadlift

    The Single-Leg Deadlift is the second exercise in Conditioning Drill 3. This exercise develops strength and flexibility of the lower back and lower extremities. Perform the exercise at a slow cadence:

    • The starting position for the Single-Leg Deadlift is the Straddle Stance position with hands on hips.
    • On count 1, maintain balance on the left leg while bending forward at the waist. Reach straight down toward the ground while raising the right leg up to the rear.
    • On count 2, reverse the movement to return to the starting position.
    • On count 3, repeat count 1 balancing on the right leg.
    • On count 4, repeat count 2 to return to the starting position.
    • The hands may touch the ground with fingers spread to assist with balance at the end of counts 1 and 3.
    • Build up to 10 correctly performed repetitions.

  3. Side-To-Side Knee Lifts

    The Side-to-Side Knee Lifts is the third exercise in Conditioning Drill 3. This exercise combines upper and lower body strength, mobility, and endurance. It is a dynamic test of single leg balance and total body coordination. Perform the exercise at a moderate cadence:

    • The starting position for the Side-to-Side Knee Lifts is the Straddle Stance position with hands on hips.
    • On count 1, hop to the left foot while simultaneously drawing the right knee toward the chest. The right hand moves comfortably down toward the right ankle. The left hand touches the right knee.
    • On count 2, hop to the right foot while simultaneously drawing the left knee toward the chest. The left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee.
    • On count 3, repeat count 1.
    • On count 4, repeat count 2.
    • Keep the head up and the back straight throughout the movement. Try not to lean forward.
    • Build up to 10 correctly performed repetitions.

  4. Front Kick Alternate Toe Touch

    The Front Kick Alternate Toe Touch is the fourth exercise in Conditioning Drill 3. This exercise develops balance, coordination, and flexibility of the legs and trunk. Perform the exercise at a moderate cadence:

    • The starting position for the Front Kick Alternate Toe Touch is the Straddle Stance position with hands on hips.
    • On count 1, raise the left leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the right arm forward and reaching with the right hand toward the left foot. The left arm reaches rearward.
    • On count 2, return to the starting position.
    • On count 3, raise the right leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward and reaching with the left hand toward the right foot. The right arm reaches rearward.
    • On count 4, return to the starting position.
    • Build up to 10 correctly performed repetitions.

  5. Tuck Jump

    The Tuck Jump is the fifth exercise in Conditioning Drill 3. This exercise develops explosive strength in the legs. Perform the exercise at a slow cadence:

    • The starting position for the Tuck Jump is the Straddle Stance position with arms at the sides.
    • On count 1, perform a half squat while driving the arms rearward. Jump up from this position pulling both feet under the hips and tucking the knees to the chest. Wrap the arms around the front of the knees before landing softly on the balls of the feet.
    • On count 2, stand up into the starting position.
    • On count 3, repeat count 1.
    • On count 4, repeat count 2.
    • The cadence is slow to allow proper preparation for and recovery from the explosive jumps on counts 1 and 3.
    • Build up to 10 correctly performed repetitions.

  6. Straddle Run Forward And Backward

    The Straddle Run Forward and Backward is the sixth exercise in Conditioning Drill 3. This exercise combines upper body and lower body plyometric skill, coordination, and anaerobic endurance. Perform the exercise at a moderate cadence:

    • The starting position for the Straddle Run Forward and Backward is the Straddle Stance position.
    • On count 1, bound forward to the left with the left leg, swinging the right arm forward and to the left and the left arm rearward.
    • On count 2, bound forward to the right with the right leg, swinging the left arm forward and to the right and the right arm rearward.
    • On count 3, repeat count 1.
    • On count 4, repeat count 2.
    • On count 5, bound backward and to the left with the left leg, swinging the left arm forward and right arm rearward.
    • On count 6, bound backward and to the right with the right leg, swinging the right arm forward and the left arm rearward.
    • On count 7, repeat count 5.
    • On count 8, repeat count 6.
    • Repeat this exercise 5–10 times.
    • After the final count, return to the starting position.

  7. Half-Squat Laterals

    Half-Squat Laterals is the seventh exercise in Conditioning Drill 3. This exercise combines upper body and lower body plyometric skill and anaerobic endurance. Perform the exercise at a moderate cadence:

    • The starting position for Half-Squat Laterals is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height. Feet will be directed straight ahead throughout the exercise.
    • On count 1, maintaining the trunk in a forward orientation, make a half-squat step-hop to the left.
    • On count 2, maintaining the same trunk orientation, make a half-squat step-hop to the right.
    • On count 3, maintaining the trunk in the same orientation, make another half-squat step-hop to the right.
    • On count 4, maintaining the trunk in the same orientation, make a half-squat step-hop to the left to return to the starting position.
    • Repeat this exercise 5–10 times.

  8. Frog Jumps Forward and Backward

    The Frog Jumps Forward and Backward is the eighth exercise in Conditioning Drill 3. This exercise combines upper body and lower body plyometric skill and anaerobic endurance. Perform the exercise at a moderate cadence:

    • The starting position for the Frog Jumps Forward and Backward is the Straddle Stance, slightly crouched in a half squat with hands facing forward at chest height. Feet will be directed straight ahead throughout the exercise.
    • On count 1, maintaining the trunk in a forward orientation, make a half-squat hop forward.
    • On count 2, maintaining the same trunk orientation, make a half-squat hop backward.
    • On count 3, maintaining the trunk in the same orientation, make another half-squat hop backward.
    • On count 4, maintaining the trunk in the same orientation, make a half-squat hop forward to return to the starting position.
    • Repeat this exercise 5–10 times.

  9. Alternate ¼-Turn Jump.

    The Alternate ¼-Turn Jump is the ninth exercise in Conditioning Drill 3. This exercise combines upper body and lower body plyometric skill with trunk control and anaerobic endurance. Perform the exercise at a moderate cadence:

    • The starting position for the Alternate ¼-Turn Jump is the Straddle Stance position, slightly crouched in a half squat with hands facing forward at chest height.
    • On count 1, jump upwards and twist the hips to turn the legs 90 degrees to the left. Resist trunk rotation, maintaining a forward head and chest orientation for all counts. Do not cross the legs or allow the feet to become staggered.
    • On count 2, return to the starting position with feet the same width apart as in the starting position.
    • On count 3, jump upwards and twist the hips to turn the legs 90 degrees to the right.
    • On count 4, return to the starting position.
    • After the final repetition, return to the starting position.

  10. Alternate Staggered Squat Jump

    The Alternate Staggered Squat Jump is the final exercise in Conditioning Drill 3. Occurring at the end of Conditioning Drill 3, and therefore at the end of most physical training sessions, this exercise requires advanced levels of movement skill and anaerobic endurance. Ten repetitions of this exercise, following on from its predecessor Conditioning Drill 3 exercises truly tests your grit. Perform the exercise at a slow cadence:

    • The starting position for the Alternate Staggered Squat Jump is the Straddle Stance position with staggered legs with left leg back and arms at sides. The trunk is flexed slightly forward.
    • On count 1, squat and touch the ground between the legs with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides.
    • On count 2, squat and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides.
    • On count 3, repeat count 1.
    • On count 4, repeat count 2.
    • After the final repetition, return to turn to the starting position.