The Power Jump Sergeant!

CONDITIONING DRILL 1

EXERCISE 1: POWER JUMP
Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and
develops explosive strength (Figure 9-2).
Starting Position: Straddle stance with hands on hips.
Cadence: MODERATE

Count:
1. Squat with the heels flat as the spine rounds forward to allow the straight arms to reach to the
ground, attempting to touch with the palms of the hands.
2. Jump forcefully in the air, vigorously raising arms overhead, with palms facing inward.
3. Control the landing and repeat count 1.
4. Return to the starting position.
Figure 9-2. Power jump
Check Points:

At the starting position, tighten the abdominals to stabilize the trunk.

On counts 1 and 3, keep the back generally straight with the head up and the eyes forward.

On count 2, the arms should be extended fully overhead. The trunk and legs should also be in line.

On each landing, the feet are directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

Precaution: N/A

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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