The Army Training System - AskTOP

Alternate Toe Touch. Stand inwaist-deep water. Raise the left leg asin kicking while touching the elevatedtoe with the right hand. At the sametime, rotate the head toward the leftshoulder, and push the left arm backwardthrough the water. Alternatethese actions back and forth with eachleg and opposite hand. DURATION 2minutes.Side Straddle Hop. Stand in waistdeepwater with hands on hips and feettogether. Jump sideward and land withfeet about two feet apart. Then, returnto the starting position, and repeat thejumping action. DURATION 2 minutes.Stride Hop. Stand in waist-deepwater with hands on hips and feettogether. Jump, moving the left legforward and right leg backward. Then,jump again moving the right leg forwardand left leg backward. Repeatthese actions. DURATION 2 minutes.The Bounce. Stand in waist-deepwater with hands on hips and feettogether. Jump high with feet together.Upon landing, use a bouncing motion,and repeat the action. DURATION: 1minute.Rise on Toes. Stand in chest-toshoulder-deep water with arms at sidesand feet together. Rise up using thetoes. Then, lower the body to thestarting position. Repeat the action.DURATION: 1 minute.Side Bender. Stand in waist-deepwater with the left arm at the side andthe right arm extended straight overhead.Stretch slowly, bending to theleft. Recover to the starting position,and repeat the action. Next, reverse tothe right arm at the side and the leftarm extended straight overhead. Repeatthe stretching action to the rightside. DURATION: 1 minute.Walking Crawl. Walk in waist- tochest-deep water. Simulate the overhandcrawl stroke by reaching out withthe left hand cupped and pressing thewater downward to the thigh. Repeatthe action with the right hand. Alternateleft and right arm action. DURA-TION: 2 minutes.Bouncing. Stand in chest-deepwater, arms at sides. Bounce on the leftfoot while pushing down vigorouslywith both hands. Repeat the actionwith the right foot. Alternate bouncingon the left and right foot. DURA-TION: 2 minutes.Bounding in Place with AlternateArm Stretch, Forward. Bound inplace in waist-deep water using highknee action. Stretch the right arm farforward when the left knee is high andthe left arm is stretched backward.When the position of the arm is reversed,simulate the action of thecrawl stroke by pulling down andthrough the water with the hand.DURATION 1 minute.Poolside Knees Up, Supine. Standin chest-to shoulder-deep water, backagainst the wall of the pool. Extendthe arms backward, and grasp thepool’s edge. With feet together, extendthe legs in front of the torso, andassume a supine position. Then withthe legs together, raise the knees tothe chin. Return to the starting position,and repeat the action. DURA-TION: 2 minutes (maximum effort).Twisting Legs, Supine. Stand inchest-to shoulder-deep water, backagainst the wall of the pool. Extend thearms backward, and grasp the pool’sedge. With feet together, extend thelegs in front of the torso, and assumea supine position. Then, twist the legsslowly to the left, return to the startingposition, and twist the legs slowly tothe right. Repeat this twisting action.DURATION: 1 minute (2 sets, 30seconds each).Scissor Kick. Float in chest- toshoulder- deep water on either side ofthe body with the top arm extended,hand holding the pool’s edge. Bracethe bottom hand against the pool’s wallwith feet below the water’s surface.Next, assume a crouching position bygringing the heels toward the hips by8-21