Movement

Military Movement Drill 1 is a dynamic preparation activity for the more vigorous endurance and mobility activities in physical training. It develops motor coordination in multiple planes for foot movement at varying speeds over the ground.

1. Vertical

   The Vertical is the first exercise in Military Movement Drill 1. This exercise improves single leg jumping and landing skill in preparation for more vigorous training, testing, and combat activities. Perform the exercise as follows:

   • The starting position is the Straddle Stance position with staggered legs with the right foot forward. The right heel is even with the toes of the left foot. The head is up looking straight ahead and the knees are slightly bent. The left arm is forward.
   • From the starting position, swing the left thigh up to 90 degrees and the right arm forward before stepping forward with the left foot.
   • As the left foot comes to the ground, raise the right thigh to 90 degrees and the left arm forward before stepping forward with the right foot.
   • Repeat this motion down a 25-meter course before stopping. Repeat once to return to the start line.

2. Lateral

   The Lateral is the second exercise in Military Movement Drill 1. It is the third leg of the Sprint-Drag- Carry event in the AFT. This exercise develops the ability to move laterally in preparation for more vigorous training, testing, and combat activities. Perform the exercise as follows:

   • The starting position is the Straddle Stance, with left side facing the direction of movement. Crouch slightly with elbows bent to 90 degrees and palms facing forward.
   • From the starting position, step out with the lead leg and then bring the trail leg up and toward the lead leg.
   • Always face the same direction so that for the first 25 meters you are moving to the left and for the second 25 meters is moving to the right.
   • As skill improves, you may increase speed.

3. Shuttle Sprint

   The Shuttle Sprint is the third exercise in Military Movement Drill 1. This exercise prepares you for more vigorous endurance and agility activities. Perform the exercise as follows:

   • The starting position is the Straddle Stance position with staggered legs, with the right foot forward. The right heel is even with the toes of the left foot. The head is up looking straight ahead and the knees are slightly bent. The left arm is forward.
   • From the starting position, run quickly to the 25-meter turn-around point.
   • Turn clockwise while planting the left foot and bending and squatting to touch the ground with the left hand.
   • Run quickly back to the starting line and plant the right foot, then turn counter-clockwise and touch the ground with the right hand.
   • Run back to the 25-meter turn-around accelerating to maximum speed through the finish.

Military Movement Drill 2 is a dynamic preparation drill for the plyometric movements required in Conditioning Drill 3, obstacle course negotiation, Terrain Runs, and other multi-planar movements encountered in combat tasks.

1. Power Skip

   The Power Skip is the first exercise in Military Movement Drill 2. This exercise develops powerful single-leg vertical jumping and landing skill in preparation for more vigorous testing and combat activities. Perform the exercise:

   • The starting position is the Straddle Stance position with staggered legs with the right foot forward. The right heel is even with the toes of the left foot. The head is up looking straight ahead and the knees are slightly bent. The left arm is forward.
   • From the starting position, step with the left foot then skip powerfully up from the ground with the right leg.
   • As the right leg moves up, the left arm swings powerfully forward and up. The right arm counter- moves to the rear.
   • After landing on the left leg, immediately repeat the skip movement, leading with the left leg.
   • When the left leg is forward, the right arm drives up and forward to unweight the body as it leaves the ground.
   • Repeat this motion down a 25-meter course before stopping. Repeat once to return to the start line.
   • As skill improves, you may increase height of the skip.

2. Crossover

   The Crossover is the second exercise in Military Movement Drill 2. This exercise develops leg coordination and trains you to move laterally. Perform the exercise:

   • The starting position is the Straddle Stance, slightly crouched with the back straight, arms at the side with elbows bent at 90 degrees. Palms face forward. The body is turned so that the left side faces the 25-meter course.
   • From the starting position, cross the trail leg in front of the lead leg to complete the first lateral step.
   • On the second lateral step, cross the trail leg behind the lead leg to uncross the legs.
   • On the third step, cross the trail leg behind the lead leg.
   • On the fourth step cross the trail leg in front of the lead leg to uncross the legs.
   • This four-step pattern repeats down the 25-meter course.
   • Pick the feet up, moving from the ball of the foot, and increasing lateral speed as skill improves.
   • Maintain a crouch throughout the movement and keep the back straight and trunk perpendicular to the direction of movement.
   • Repeat once back down the 25-meter course to return to the start line.

3. Crouch Run

   The Crouch Run is the third exercise in Military Movement Drill 2. This exercise develops the ability to run quickly in a crouched position. Perform the exercise:

   • The starting position is the starting position for the Mountain Climber exercise.
   • From the starting position, complete one 4-count repetition of the Mountain Climber before running forward in a crouched position down the 25-meter course.
   • The arms move minimally, as though carrying a weapon.
   • At the end of the 25-meter course, turn clockwise while planting the left foot, bending and squatting to touch the ground with the left hand.
   • Crouch run quickly back to the start line.
   • At the start of the 25-meter course, turn counter-clockwise planting the right foot, bending and squatting to touch the ground with the right hand.
   • Maintain a crouch throughout the turn before accelerating to an upright run at maximal speed though the end of the 25-meter course.
   • Repeat once to return to the start of the 25-meter course.