Obstacle Courses and Additional Drills - 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.
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.
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.
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.

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.

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.

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.