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. Perform 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.

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. Perform 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:

• Starting position in Supine position with knees bent:
  • On count 1, the trunk moves up.
  • On count 2, the left leg lifts from the ground.
  • On count 3, the left leg returns to the ground.
  • On count 4, the trunk returns to the ground.
• Starting position is with the trunk in the Sitting position, supported by the arms:
  • On count 1, left knee moves to the chest.
  • On count 2, left knee returns to starting position.
  • On count 3, right knee moves to the chest.
  • On count 4, right knee returns to the starting position.
• Starting position is Supine position with knees bent:
  • On count 1, left knee moves to the chest.
  • On count 2, left knee returns to starting position.
  • On count 3, right knee moves to the chest.
  • On count 4, right knee returns to the starting position.

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. Perform 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:

• Starting position is the Front Leaning Rest with the left foot next to the right knee and the left knee under your hips:
  • On count 1, one leg moves toward the chest.
  • On count 2, the same leg returns to the starting position.
  • On count 3, repeat count 1.
  • On count 4, repeat count 2.
• Starting position is the Straddle Stance position:
  • On count 1, left knee moves to the chest as balance on the right leg.
  • On count 2, left leg returns to starting position.
  • On count 3, right knee moves to the chest as balance on the left leg.
  • On count 4, right leg returns to the starting position.
• Starting position is the Supine position with knees bent:
  • On count 1, left knee moves to the chest.
  • On count 2, left knee returns to starting position.
  • On count 3, right knee moves to the chest.
  • On count 4, right knee returns to the starting position.

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. Perform 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.
• Starting position is the Supine position with the knees bent, and trunk, arms, and head on the ground:
  • On count 1, left knee moves to the chest.
  • On count 2, left knee returns to starting position.
  • On count 3, right knee moves to the chest.
  • On count 4, right knee returns to the starting position.
• Starting position is the Supine position with knees bent to 45 degrees:
  • On count 1, both knees lift up and to the left.
  • On count 2, return to the starting position.
  • On count 3, both knees lift up to the right.
  • On count 4, return to the starting position.

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. Perform 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.