The Army Training System - AskTOP

GRASS DRILL ONEExercises for grass drill one aredescribed below and shown inFigure 7-6.Bouncing BallFrom the FRONT position, push upand support the body on the hands(shoulder-width apart) and feet. Keepthe back and legs generally in line andthe knees straight. Bounce up anddown in a series of short, simultaneous,upward springs from the hands, hips,and feet.Supine BicycleFrom the BACK position, flex thehips and knees. Place the palmsdirectly on top of the head, and interlacethe fingers. Bring the knee of oneleg upward toward the chest. At thesame time, curl the trunk and headupward while touching the oppositeelbow to the elevated knee. Repeatwith the other leg and elbow. Continuethese movements as opposite legs andarms take turns.Knee BenderFrom the position of ATTENTION,do half-knee bends with the feet inline and the hands at the sides. Makesure the knees do not bend to an angleless than 90 degrees.Roll Left and RightFrom the FRONT position, continueto roll in the direction commandeduntil another command isgiven. Then, return to the FRONTposition.GRASS DRILL TWOExercises for grass drill two aredescribed below and shown in Figure7-6.The SwimmerFrom the FRONT position, extendthe arms forward. Move the right armand left leg up and down; then, movethe left arm and right leg up and down.Continue in an alternating manner.Bounce and Clap HandsThe procedure is almost the same asfor the bouncing ball in grass drill one.However, while in the air, clap thehands. This action requires a morevigorous bounce or spring. The pushupmay be substituted for this exercise.Leg SpreaderFrom the BACK position, raise thelegs until the heels are no higher thansix inches off the ground. Spread thelegs apart as far as possible, then putthem back together. Keep the head offthe ground. Throughout, place thehands under the upper part of the buttocks,and slightly bend the knees toease pressure on the lower back. Openand close the legs as fast as possible.The curl-up may be substituted forthis exercise.Forward RollFrom the STOP position, place bothhands on the ground, tuck the head,and roll forward. Keep the headtucked while rolling.Stationary RunFrom the position of ATTENTION,start running in place at the GOcommand by lifting the left foot first.Follow the instructor as he counts tworepetitions of cadence. For example,“One, two, three, four; one, two, three,four.” The instructor then gives informalcommands such as the following:“Follow me,” “Run on the toes and ballsof your feet,” “Speed it up,” “Increaseto a sprint, raise your knees high, lean7-21