| LOG-DRILL
EXERCISES
The following are log-drill exercises.
Exercise 1. Two-Arm
Push-Up
Start Position: Right- or left-shoulder position, with feet about shoulder-width
apart. (See 1, Figure 8-18.)
Cadence: Moderate.
Movement: A four-count exercise;
at the count of --
“One’’-Push the log overhead until the elbows lock.
“Two’’-Lower
the log to the opposite shoulder.
“Three’’-Repeat the action of count one.
“Four’’-Recover
to the start position.
Exercise 2. Forward Bender
Start Position: Chest
position, with feet about shoulder-width apart. (See 2, Figure 8-18.)
Cadence:
Moderate.
Movement A four-count exercise; at the count of --
“One’’-Bend
forward at the waist while keeping the back straight and the knees slightly bent.
“Two’’-Recover
to the start position.
‘Three’’-Repeat the action of count one.
“Four’’-Recover
to the start position.
Exercise
3. Straddle Jump
Start Position: Right- or left-shoulder position, with feet
together, and fingers locked on top of the log. Pull the log down with both hands
to keep it from bouncing on the shoulder. (See 3, Figure 8-19.)
Cadence: Moderate.
Movement
A four-count exercise; at the count of--
“One’’-Jump to a side straddle.
“Two’’-Recover
to the start position.
‘Three’’-Repeat the action of count one.
“Four’’-Recover
to the start position.
Exercise 4. Side Bender
Start Position: Right-shoulder
position with the feet about shoulder- width apart. (See 4, Figure 8- 19.)
Cadence
Moderate.
Movement: A four-count exercise; at the count of--
“One’’-Bend
sideward to the left as far as possible, bending the left knee.
“Two’’-Recover
to the start position.
“Three’’-Repeat the action of count one.
“Four’’-Recover
to the start position.
NOTE: After doing the required number of repetitions,
change shoulders and do an equal number to the right side.
Exercise
5. Half-Knee Bend
Start Position: Right- or left-shoulder position, with feet
about shoulder-width apart, and fingers locked on top of the log. (See 5, Figure
8-20.)
Cadence: Slow.
Movement: A four-count exercise; at the count of --
“One’’-Flex
the knees to a halfknee bend.
“Two’’-Recover to the start position.
“Three’’-Repeat
the action of count one.
“Four’’-Recover to the start position.
(NOTE: Pull
forward and downward on the log throughout the exercise.)
Exercise 6. Overhead
Toss (NOTE: Introduce this exercise only after soldiers have gained experience
and strength by doing the other exercises for several sessions.)
Start Position:
Right-shoulder position with the feet about shoulder-width part. The knees are
at a quarter bend. (See 6, Figure 8-20.)
Cadence: Moderate.
Movement: A
four-count exercise; at the count of --
“One’’-Straighten the knees and toss
the log about 12 inches overhead. Catch the log with both hands, and lower it
toward the opposite shoulder. As the log is caught, lower the body into a quarter
bend.
“Two’’-Again, toss the log into the air and, when caught, return it to
the original shoulder.
“Three’’-Repeat the action of count one.
“Four’’-Recover
to the start position.
 Aquatic
Exercise
Aquatics is a mode of physical training which helps one attain
and maintain physical fitness through exercises in the water. It is sometimes
called slimnastics. Aquatic training can improve muscular endurance, CR endurance,
flexibility, coordination, and muscular strength.
Because of its very low impact
to the body, an aquatic exercise program is ideal for soldiers who are overweight
and those who are limited due to painful joints, weak muscles, or profiles. The
body’s buoyancy helps minimize injuries to the joints of the lower legs and feet.
It exercises the whole body without jarring the bones and muscles. Leaders can
tailor the variety and intensity of the exercises to the needs of all the soldiers
in the unit.
Aquatic training is a good supplement to a unit’s PT program.
Not only is it fun, it exposes soldiers to water and can make them more comfortable
around it. Most Army installations have swimming pools for conducting aquatic,
physical training sessions. SAFETY
CONSIDERATIONS
One qualified lifeguard is needed for every 40 soldiers
at all aquatic training sessions. Nonswimmers must remain in the shallow end of
the pool. They should never exercise in the deep end with or without flotation
devices. EQUIPMENT
Soldiers normally wear swim suits for aquatics, but they can wear boots and fatigues
to increase the intensity of the activities. The following equipment is optional
for training:
• Goggles.
• Kickboard.
• Pull buoy.
•
Ear/nose plugs.
• Fins.
• Hand paddles. SAMPLE
TRAINING PROGRAM
Warm-Up
As in any PT session, a warm-up is required.
It can be done in the water or on the deck. Allow five to seven minutes for the
warm-up. Conditioning
Phase
Soldiers should exercise vigorously to get a training effect. Energetic
music may be used to keep up the tempo of the workout. The following are some
exercises that can be used in an aquatic workout. (See Figure 8-21.)
Side
Leg-Raises. Stand in chest to shoulder-deep water with either side of the
body at arm’s length to the wall of the pool, and grasp the edge with the nearest
hand. Raise the outside leg sideward and upward from the hip. Next, pull the leg
down to the starting position. Repeat these actions. Then, turn the other side
of the body to the wall, and perform the exercise with the other leg. DURATION:
30 seconds (15 seconds per leg).
Leg-Over. Stand in chest-to shoulder-deep
water, back facing the wall of the pool. Reach backward with the arms extended,
and grasp the pool’s edge. Next, raise one leg in front of the body away from
the wall, and move it sideward toward the other leg as far as it can go. Then,
return the leg to the front-extended position, and lower it to the starting position.
Repeat these actions with the other leg, and continue to alternate legs. DURATION:
30 seconds ( 15 seconds per leg).
Rear Leg Lift. Stand in chest-to shoulder-deep
water with hands on the pool’s edge, chest to the wall. Raise one leg back and
up from the hip, extend it, and point the foot. Then, pull the leg back to the
starting position. Alternate these actions back and forth with each leg. DURATION:
20 seconds (10 seconds each leg).
Alternate
Toe Touch. Stand in waist-deep water. Raise the left leg as in kicking while
touching the elevated toe with the right hand. At the same time, rotate the head
toward the left shoulder, and push the left arm backward through the water. Alternate
these actions back and forth with each leg and opposite hand. DURATION 2 minutes.
Side
Straddle Hop. Stand in waist-deep water with hands on hips and feet together.
Jump sideward and land with feet about two feet apart. Then, return
to the
starting position, and repeat the jumping action. DURATION 2 minutes.
Stride
Hop. Stand in waist-deep water with hands on hips and feet together. Jump,
moving the left leg forward and right leg backward. Then, jump again moving the
right leg forward and left leg backward. Repeat these actions. DURATION 2 minutes.
The
Bounce. Stand in waist-deep water with hands on hips and feet together. Jump
high with feet together. Upon landing, use a bouncing motion, and repeat the action.
DURATION: 1 minute.
Rise on Toes. Stand in chest-to shoulder-deep water
with arms at sides and feet together. Rise up using the toes. Then, lower the
body to the starting position. Repeat the action. DURATION: 1 minute.
Side
Bender. Stand in waist-deep water with the left arm at the side and the right
arm extended straight overhead. Stretch slowly, bending to the left. Recover to
the starting position, and repeat the action. Next, reverse to the right arm at
the side and the left arm extended straight overhead. Repeat the stretching action
to the right side. DURATION: 1 minute.
Walking Crawl. Walk in waist-
to chest-deep water. Simulate the overhand crawl stroke by reaching out with the
left hand cupped and pressing the water downward to the thigh. Repeat the action
with the right hand. Alternate left and right arm action. DURATION: 2 minutes.
Bouncing.
Stand in chest-deep water, arms at sides. Bounce on the left foot while pushing
down vigorously with both hands. Repeat the action with the right foot. Alternate
bouncing on the left and right foot. DURATION: 2 minutes.
Bounding in Place
with Alternate Arm Stretch, Forward. Bound in place in waist-deep water using
high knee action. Stretch the right arm far forward when the left knee is high
and the left arm is stretched backward. When the position of the arm is reversed,
simulate the action of the crawl stroke by pulling down and through the water
with the hand. DURATION 1 minute.
Poolside Knees Up, Supine. Stand in
chest-to shoulder-deep water, back against the wall of the pool. Extend the arms
backward, and grasp the pool’s edge. With feet together, extend the legs in front
of the torso, and assume a supine position. Then with the legs together, raise
the knees to the chin. Return to the starting position, and repeat the action.
DURATION: 2 minutes (maximum effort).
Twisting Legs, Supine. Stand in
chest-to shoulder-deep water, back against the wall of the pool. Extend the arms
backward, and grasp the pool’s edge. With feet together, extend the legs in front
of the torso, and assume a supine position. Then, twist the legs slowly to the
left, return to the starting position, and twist the legs slowly to the right.
Repeat this twisting action. DURATION: 1 minute (2 sets, 30 seconds each).
Scissor
Kick. Float in chest- to shoulder-deep water on either side of the body with
the top arm extended, hand holding the pool’s edge. Brace the bottom hand against
the pool’s wall with feet below the water’s surface. Next, assume a crouching
position by bringing the heels toward the hips by bending the knees. Then, straighten
and spread the legs with the top leg extending backward. When the legs are extended
and spread, squeeze them back together (scissoring). Pull with the top hand, and
push with the bottom hand. The propulsive force of the kick will tend to cause
the body to rise to the water’s surface. DURATION 1 minute (2 sets, 30 seconds
each, maximum effort).
Push Away. Stand in chest- to shoulder-deep water
facing the pool’s wall and at arm’s length from it. Grasp the pool’s edge, and
bend the arms so that the body is leaning toward the wall of the pool. Vigorously
push the chest back from the wall by straightening he arms. Then, with equal vigor,
pull the upper body back to the wall. Repeat these actions. DURATION: 2 minutes
(maximum effort).
Gutter Push-Ups. Stand in chest- to shoulder- deep
water facing the pool’s wall. Place the hands on the edge or gutter of the pool.
Then, raise the body up and out of the water while extending the arms. Repeat
this action. DURATION: 2 minutes (4 sets, 30 seconds each with 5-second rests
between sets).
Front Flutter Kick. Stand in chest- to shoulder-deep
water facing the pool’s wall. Grasp the pool’s edge or gutter and assume a prone
position with legs extended just below the water’s surface. Then, kick flutter
style, toes pointed, ankles flexible, knee joint loose but straight. The legs
should simulate a whip’s action. DURATION 1 minute (2 sets, 30 seconds each).
Running.
Move in a running gait in chest-to shoulder-deep water with arms and hands under
the water’s surface. This activity can be stationary, or the exerciser may run
from poolside to poolside. Runners must concentrate on high knee action and good
arm movement. DURATION 10 to 20
The Engine. Stand in chest-to shoulder-deep
water, arms straight and in front of the body and parallel to the water with the
palms facing downward. While walking forward, raise the left knee to the left
elbow, then return to the starting position. Continuing to walk forward, touch
the right knee to the right elbow, and return to the starting position. Be sure
to keep the arms parallel to the water throughout the exercise. DURATION 1 to
2 minutes (2 sets).
Cool-Down. This is required to gradually bring the
body back to its pre-exercise state. It should last from five to seven minutes. |
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