Circuit Training and Exercise Drills - Starting Positions

After the warm-up, bring the soldiers to a position of ATTENTION. The drills begin with the command GO. Other basic commands are FRONT, BACK, and STOP.
• ATTENTION: The position of attention is described in FM 22-5, Drill and Ceremonies.
• GO This involves running in place at top speed on the balls of the feet. The soldier raises his knees high, pumps his arms, and bends forward slightly at the waist.
• FRONT The soldier lies prone with elbows bent and palms directly under the shoulders as in the down position of the push up. The legs are straight and together with the head toward the instructor.
• BACK: The soldier lies flat on his back with his arms extended along his sides and his palms facing down ward. His legs are straight and together; his feet face the instructor.
• STOP The soldier assumes the stance of a football lineman with feet spread and staggered. His left arm is across his left thigh; his right arm is straight. His knuckles are on the ground; his head is up, and his back is roughly parallel to the ground.
To assume the FRONT or BACK position from the standing GO or STOP positions, the soldier changes positions vigorously and rapidly. To change from the FRONT to the BACK position ,the soldier does the following:
• Takes several short steps to the right or left.
• Lifts his arm on the side toward which his feet move.
• Thrusts his legs vigorously to the front.
To change from the BACK to the FRONT position, the soldier sits up quickly. He places both hands on the ground to the right or left of his legs. He takes several short steps to the rear on the side opposite his hands. When his feet are opposite his hands, he thrusts his legs vigorously to the rear and lowers his body to the ground.


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.


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.”

Guerilla Exercises
Guerrilla exercises, which can be used to improve agility, CR endurance, muscular endurance, and to some degree muscular strength, combine individual and partner exercises. These drills require soldiers to change their positions quickly and do various basic skills while moving forward. The instructor decides the duration for each exercise by observing its effect on the soldiers. Depending on how vigorously it is done, each exercise should be continued for 20 to 40 seconds. The group moves in circle formation while doing the exercises. If the platoon exceeds 30 soldiers, concentric circles may be used. A warm-up activity should precede these exercises, and a cool-down should follow them. After the circle is formed, the instructor steps into the center and issues commands.