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Recovery

Recovery Drills, includes the exercises Recovery Drill and Recovery Drill (Modified) (RD MOD) that are conducted at the conclusion of physical training sessions and testing events.

The Recovery Drill (known as RD) includes a wide variety of range of movements that require structural strength, stability, flexibility, and mobility. Positions include Sitting, Standing, Prone, and Supine positions supported by one or both upper and lower extremities. Movements into and out of these positions can be modified to accommodate those who are reconditioning from injury, who are deconditioned, or who are new to fitness.

  1. Overhead Arm Pull

    The Overhead Arm Pull is the first exercise in the Recovery Drill. This exercise develops the flexibility of joints in the arms, shoulders, and trunk. Conduct the movement:

    • The starting position for the Overhead Arm Pull is the Straddle Stance position with hands on hips. When commanded, “READY, STRETCH,” raise the left arm overhead. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. A stretch sensation should be felt in the left triceps muscle and flank. Hold this position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

  2. Rear Lunge

    The Rear Lunge is the second exercise in the Recovery Drill. Conduct the movement:

    • The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
    • On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the left thigh and hip area. Back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the right thigh and hip area. The back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

  3. Extend and Flex

    The Extend and Flex is the third exercise in the Recovery Drill. Conduct the movement:

    • The starting position for the Extend and Flex is the Front Leaning Rest position.
    • On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight. Keep gaze straight ahead—do not look up. This creates a stretch sensation in the hip and abdominal muscles. The legs and low back should be relaxed with toes on the ground and pointing to the rear. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” put bodyweight back on the balls of the feet to support raising the hips up and off the ground. Straighten the legs and try to touch the ground with the heels. Move the head between the arms and look toward the feet. The back remains straight. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

  4. Thigh Stretch

    The Thigh Stretch is the fourth exercise in the Recovery Drill. It develops flexibility in the hip and knee joints. Conduct the movement:

    • The starting position for the Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
    • On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder. The right hand makes a fist with the thumb side up. Grasp the left ankle and pull toward the left buttock. Push the left thigh further to the rear with the heel of the right foot. Hold this position for 20–30 seconds.
    • On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg. Hold for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

  5. Single-Leg Over

    The Single-Leg Over is the fifth exercise in Recovery Drill. This exercise develops flexibility of the hip and low back. Conduct the movement for 30–60 seconds:

    • The starting position for the Single-Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined. Feet are together with heels on the ground. The head is on the ground.
    • On the command, “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right. Keep the left shoulder and arm on the ground. Hold this position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” assume the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left. Keep the right shoulder and arm on the ground. Hold this position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

  6. Groin Stretch

    The Groin Stretch is the sixth exercise in the Recovery Drill. This exercise increases flexibility in the hip joint. Conduct the movement:

    • The starting position for the Groin Stretch is the Straddle Stance position with hands on hips.
    • 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.
    • On the command, “STARTING POSITION, MOVE,” assume the starting position.
    • 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.
    • On count 4, return to the starting position.

  7. Calf Stretch

    The Calf Stretch is the seventh exercise in Recovery Drill. This stretch increases flexibility of the ankle. Conduct the movement:

    • The starting position for the Calf Stretch is the Straddle Stance position with hands on hips.
    • 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.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “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.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

  8. Hamstring Stretch

    The Hamstring Stretch is the final exercise in Recovery Drill. This stretch increases flexibility of the knees and hips. Conduct the movement:

    • The starting position for the Hamstring Stretch is the Sitting position with arms at the sides and palms on the floor.
    • 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.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Recovery Drill (Modified) (known as RD MOD) includes the same exercises as those described in the Recovery Drill but with restricted range of motion to accommodate for injury. Positions include modified Sitting, Standing, Prone, and Supine positions supported by one or both upper and lower extremities. Recovery Drill (Modified) exercises are ideal for those who are reconditioning from injury, who are deconditioned, or who are new to fitness.

  1. Overhead Arm Pull (Modified)

    The Overhead Arm Pull can be modified by stretching the arms across the upper body instead of overhead. If possible, perform the standard stretch on the uninjured arm. Conduct the movement:

    • The starting position for the modified Overhead Arm Pull is the Straddle Stance position with hands on hips.
    • When commanded, “READY, STRETCH,” raise the left arm across the front of the chest. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. A stretch sensation should be felt in the left triceps muscle and flank. Hold this position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE” return to the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.

  2. Rear Lunge (Modified)

    The Rear Lunge can be modified by reducing the range of motion for the lunge or by stepping forward into the lunge. If possible, perform the standard stretch on the uninjured leg. Conduct the movement:

    • The starting position for the modified Rear Lunge is the Straddle Stance position with hands on hips.
    • On the command, “READY, STRETCH,” take a step backward with the left leg, touching down with the ball of the foot directly behind the starting position. Keep the trunk erect and move the pelvis forward. This creates a stretch sensation in the front of the left thigh and hip area. The back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “READY, STRETCH,” repeat the first movement on the right side.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.

  3. Extend and Flex (Modified)

    The Extend and Flex can be modified by reducing weight placed on the arms, by limiting the range of motion, or by remaining standing and arching the spine forward and backward. Perform the modification from a starting position of a Six-Point Stance position:

    • The starting position for the modified Extend and Flex is the Front Leaning Rest position.
    • On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle and bending the elbows so that the forearms rest on the ground. Keep the gaze straight ahead—do not look up. Keep legs and low back relaxed with toes on the ground and pointing to the rear. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” keep the hands in place on the ground and slide the trunk and pelvis rearward. Let the knees bend until the buttocks rest on the back of the legs. Keep the head near to the ground to flex the spine and upper back while the arms remain overhead on the ground. Hold the position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.

    The standing position for the modified Extend and Flex avoids weight bearing on the arms, but should not be used in cases of injury to the low back. Conduct the movement from a starting Position of Attention:

    • Place hands on the low back prior to bending backward, and on the front of the thighs prior to bending forward.
    • Move in and out of this position for 20–30 seconds or hold for 10–15 seconds and repeat one time.

  4. Thigh Stretch (Modified)

    The Thigh Stretch can be modified by reducing the knee range of motion. Conduct the movement:

    • The starting position for the modified Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
    • On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder. Fist the right hand with the thumb up. Grasp the left ankle and pull toward the left buttock. Ensure the right leg remains straight. Hold this position for 20–30 seconds.
    • On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg. Hold for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.

  5. Single-Leg Over (Modified)

    The Single-Leg Over can be modified by decreasing the range of motion, by stretching only one leg, or by modifying the position of the stretch. Perform the modified movement for 30–60 seconds:

    • The starting position for the modified Single-Leg Over is the Supine position with the head on the ground, arms at a 45-degree angle, hips and knees bent with feet on the ground. The knees are bent at 90 degrees and the feet are together.
    • On the command, “READY, STRETCH,” rotate the hips to the right and lower the knees toward the ground. Keep the left shoulder and arm on the ground. Hold this position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” assume the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” rotate the hips to the left and lower the knees toward the ground. Keep the right shoulder and arm on the ground. Hold this position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position and then to the Position of Attention.

  6. Groin Stretch (Modified)

    The Groin Stretch can be modified by using smaller movements to help increase flexibility in the hip joint. Conduct the movement:

    • The starting position for the modified Groin Stretch is the Straddle Stance position with hands on hips.
    • On the command, “READY, STRETCH,” take a small step with the left leg to the left side bending the left 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 right thigh for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” assume the starting position.
    • On the command, “CHANGE POSITION, READY, STRETCH,” take a small step to the right with the right leg 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.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position and then to the Position of Attention.

  7. Calf Stretch (Modified)

    The modified Calf Stretch is the seventh exercise in the Recovery Drill (Modified). This stretch increases flexibility of the ankle. Conduct the movement:

    • The starting position for the modified Calf Stretch is the Straddle Stance position with hands on hips.
    • 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.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “READY, STRETCH,” repeat the stretch with the right leg. Keep the right foot pointing forward throughout the stretch. Hold either stretch position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.

  8. Hamstring Stretch (Modified)

    The modified Hamstring Stretch is the final exercise in Recovery Drill (Modified). This stretch increases flexibility of the knee and hip. Perform the modified movement:

    • The starting position for the modified Hamstring Stretch is the Sitting position, arms at the sides and palms on the floor.
    • On the command, “READY, STRETCH,” reach forward with both hands until a stretch is felt in the back of the thigh. Keep the knees straight without locking them. Hold this stretch position for 20–30 seconds.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.
    • On the command, “READY, STRETCH,” repeat the first stretch position, reaching slightly further.
    • On the command, “STARTING POSITION, MOVE,” return to the starting position.

    Bend one knee while keeping the other straight and reach toward the foot until a stretch is felt in the back of the thigh. Hold this stretch position on each side for 20–30 seconds.