How to March, Army Style

This basic marching information pertains to all marching movements.

a.   All marching movements executed from the Halt are initiated from the Position of Attention.

b.   Except for Route Step March  and At Ease March,  all marching movements are executed while marching at Attention. Marching at Attention is the combination of the Position of Attention and the procedures for the prescribed step executed simultaneously.

c.   When executed from the Halt, all steps except Right Step begin with the left foot.(See Chapter 3, paragraph 3-1a and paragraph 4-15a.)

d.   For short-distance marching movements, the commander may designate the numberof steps forward, backward, or sideward by giving the appropriate command: One step to the right (left), MARCH; or, Two steps backward (forward), MARCH. On the command of execution  MARCH,  step  
off  with  the  appropriate  foot,  and  halt  automatically  after completing the number of steps designated. Unless otherwise specified, when directed to execute steps forward, the steps will be 30-inch steps.

e.   All marching movements are executed in the cadence of Quick Time (120 steps per minute), except the 30-inch step, which may be executed in the cadence of 180 steps per minute on the command Double Time, MARCH.

f.   A step is the prescribed distance from one heel to the other heel of a marching Soldier.

g.   All 15-inch steps are executed for a short distance only.

The Bend and Reach

EXERCISE 1: BEND AND REACH

Purpose: This exercise develops the ability to squat and reach through your legs. It also serves to prepare your spine and extremities for more vigorous movements, moving the hips and spine through full flexion (Figure 8-1).

Starting Position: Straddle stance with arms overhead, palms facing inward, fingers and thumbs extended and

joined.

Cadence: SLOW

Count:

1. Squat with the heels flat as your spine rounds forward to allow the straight arms to reach as far as possible between your legs.

2. Return to the starting position.

3. Repeat count one.

4. Return to the starting position.

Figure 8-1

Check Points:

􀁺 From the starting position, ensure that Soldiers have their hips set, their abdominals tight and their arms fully extended overhead.

􀁺 The neck flexes to allow the gaze to the rear. This brings your head in line with the bend of the trunk. The heels and feet remain flat on the ground.

􀁺 On counts 2 and 4, do not go past the starting position.

Precautions: This exercise is always performed at a slow cadence. To protect the back, move into the count one position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back

STRENGTH TRAINING MACHINE DRILL

STRENGTH TRAINING MACHINE DRILL

EXERCISE 9: TRICEPS EXTENSION

Purpose: This exercise develops strength in the triceps muscles (Figure 6-44).

Starting Position (Standing): Straddle stance with a 90-degree angle formed at the upper and lower arms. Select the appropriate weight and ensure the pin is secure in the weight stack. Maintain an erect position, eyes

looking straight ahead, grasping the bar with a closed, pronated grip.

Starting Position (Seated): Seated position with the feet firmly on the ground. The seat is adjusted so a 90-degree angle is formed between the upper and lower arms, with elbows shoulder-width apart on the supporting

pad, with hands in a closed-grip. The hips and low back are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack.

Cadence: SLOW

Count:

1. Push downward until both arms are fully extended, but not locked.

2. Return to the starting position.

Check Points:

􀁺 Feet remain on the ground, with hips and back firmly on the bench during seated triceps extension.

􀁺 Keep the head and neck in a neutral position, looking straight ahead.

􀁺 Exhale on count 1 and inhale on count 2.

Precautions: Do not lean forward while performing standing triceps extension. Do not arch the back or allow

the hips to rise off the bench during seated exercise.

Jeffrey W. Bennett, ISP is an author of non-fiction books, novels and periodicals