APFT Conditioning (Grass) Exercises
Source: Department of the Army Field Manual, FM 21-20 Physical Fitness Training
GRASS DRILL ONE
Exercises for grass drill one are described below and shown in Figure 7-6.
Bouncing Ball: From the FRONT position, push up and support the body on the hands (shoulder-width apart) and feet. Keep the back and legs generally in line and the knees straight. Bounce up and down in a series of short, simultaneous, upward springs from the hands, hips, and feet.
Supine Bicycle: From the BACK position, flex the hips and knees. Place the palms directly on top of the head, and interlace the fingers. Bring the knee of one leg upward toward the chest. At the same time, curl the trunk and head upward while touching the opposite elbow to the elevated knee. Repeat with the other leg and elbow. Continue these movements as opposite legs and arms take turns.
Knee Bender: From the position of ATTENTION, do half-knee bends with the feet in line and the hands at the sides. Make sure the knees do not bend to an angle less than 90 degrees.
Roll Left and Right: From the FRONT position, continue to roll in the direction commanded until another command is given. Then, return to the FRONT position
GRASS DRILL TWO
Exercises for grass drill two are described below and shown in Figure 7-7.
The Swimmer: From the FRONT position, extend the arms forward. Move the right arm and left leg up and down; then, move the left arm and right leg up and down. Continue in an alternating manner.
Bounce and Clap Hands: The procedure is almost the same as for the bouncing ball in grass drill one. However, while in the air, clap the hands. This action requires a more vigorous bounce or spring. The pushup may be substituted for this exercise.
Leg Spreader: From the BACK position, raise the legs until the heels are no higher than six inches off the ground. Spread the legs apart as far as possible, then put them back together. Keep the head off the ground. Throughout, place the hands under the upper part of the buttocks, and slightly bend the knees to ease pressure on the lower back. Open and close the legs as fast as possible. The curl-up may be substituted for this exercise.
Forward Roll: From the STOP position, place both hands on the ground, tuck the head, and roll forward. Keep the head tucked while rolling.
Stationary Run: From the position of ATTENTION, start running in place at the GO command by lifting the left foot first. Follow the instructor as he counts two repetitions of cadence. For example, “One, two, three, four; one, two, three, four.” The instructor then gives informal commands such as the following: “Follow me,” “Run on the toes and balls of your feet,” “Speed it up,” “Increase to a sprint, raise your knees high, lean forward at your waist, and pump your arms vigorously,” and “Slow it down.” To halt the exercise, the instructor counts two repetitions of cadence as the left foot strikes the ground: “One, two, three, four, one, two, three, HALT.”
–APFT Calestinics Exercises
–APFT Conditioning Drills
–APFT Conditioning Grass Exercises
–APFT Guerrilla Exercises
–APFT Guerrilla Exercise List
–APFT Obstacle Courses
–APFT Conditioning Obstacle Courses
–APFT Confidence Obstacle Courses
–APFT Rifle Drills
–APFT Rifle Drill Exercises
–APFT Log Drills
–APFT Log Drill Exercises
–APFT Aquatic Exercise
–APFT Aquatic Exercises