This chapter describes obstacle When planning and building such fa-

courses as well as rifle drills, log drills, cilities, designers should, at a mini-
and aquatic exercises. These are not mum, consider the following guid-
designed to develop specific compo- ance:
nents of physical fitness. Commanders Secure approval from the local in-
should use them to add variety to their stallation's commander.
PT programs and to help soldiers de- Prepare a safety and health-risk as-
velop motor fitness including speed, sessment to support construction
agility, coordination, and related skills o f e a c h o b s t a c l e .
and abilities. Many of these activities Coordinate approval for each ob-
also give soldiers the chance to plan stacle with the local or supporting
strategy, make split-second decisions, safety office. Keep a copy of the
learn teamwork, and demonstrate lead- approval in the permanent records.
ership. Monitor and analyze all injuries.
Inspect all existing safety precau-
Obstacle Courses tions on-site to verify their effec-
tiveness.
Physical performance and success in Review each obstacle to determine
combat may depend on a soldiers the need for renewing its approval.
ability to perform skills like those
There are two types of required on the obstacle course. For
this reason, and because they help SAFETY PRECAUTIONS
obstacle courses-
develop and test basic motor skills,
conditioning and obstacle courses are valuable for physi- Instructors must always be alert to
confidence. cal training. safety. They must take every precau-
There are two types of obstacle tion to minimize injuries as soldiers go
courses--conditioning and confidence. through obstacle courses. Soldiers
The conditioning course has low ob- must do warm-up exercises before
stacles that must be negotiated quickly. they begin. This prepares them for the
Running the course can be a test of the physically demanding tasks ahead and
soldiers basic motor skills and physical helps minimize the chance of injury.
condition. After soldiers receive in- A cool-down after the obstacle course
struction and practice the skills, they is also necessary, as it helps the body
run the course against time. recover from strenuous exercise.
A confidence course has higher, Commanders should use ingenuity
more difficult obstacles than a condi- in building courses, making good use
tioning course. It gives soldiers confi- of streams, hills, trees, rocks, and
dence in their mental and physical other natural obstacles. They must
abilities and cultivates their spirit of inspect courses for badly built ob-
daring. Soldiers are encouraged, but stacles, protruding nails, rotten logs,
not forced, to go through it. Unlike unsafe landing pits, and other safety
conditioning courses, confidence courses hazards.
are not run against time. There are steps which designers can
take to reduce injuries. For example,
NONSTANDARD COURSES AND at the approach to each obstacle, they
OBSTACLES should post an instruction board or
sign with text and pictures showing
Commanders may build obstacles how to negotiate it. Landing pits for
and courses that are nonstandard (that jumps or vaults, and areas under or
is, not covered in this manual) in order around obstacles where soldiers may
to create training situations based on fall from a height, should be filled
t h e i r u n i t ' s M E T L . with loose sand or sawdust, All

8-1
landing areas should be raked and wide are ideal for most of them. Sharp
refilled before each use. Puddles of points and corners should be elimi-
water under obstacles can cause a false nated, and landing pits for jumps or
sense of security. These could result in vaults must be filled with sand or saw-
improper landing techniques and seri- dust. Courses should be built and
ous injuries. Leaders should postpone marked so that soldiers cannot sidestep
training on obstacle courses when wet obstacles or detour around them.
weather makes them slippery. Sometimes, however, courses can pro-
Units should prepare their soldiers vide alternate obstacles that vary in
to negotiate obstacle courses by doing difficulty.
conditioning exercises beforehand. Sol- Each course should be wide enough
diers should attain an adequate level of for six to eight soldiers to use at the
conditioning before they run the con- same time, thus encouraging competi-
fidence course, Soldiers who have not tion. The lanes for the first few
practiced the basic skills or run the obstacles should be wider and the
conditioning course should not be al- obstacles easier than those that follow.
lowed to use the confidence course. In this way, congestion is avoided and
Instructors must explain and dem- soldiers can spread out on the course.
onstrate the correct ways to negotiate To minimize the possibility of falls
all obstacles before allowing soldiers to and injuries due to fatigue, the last
run them. Assistant instructors should two or three obstacles should not be
supervise the negotiation of higher, too difficult or involve high climbing.
more dangerous obstacles. The em- Trainers must always be aware that
phasis is on avoiding injury. Soldiers falls from the high obstacles could
should practice each obstacle until they cause serious injury. Soldiers must be
are able to negotiate it. Before they run in proper physical condition, closely Instructors must explain
the course against time, they should supervised, and adequately instructed. and demonstrate the
make several slow runs while the in- The best way for the timer to time correct ways to
structor watches and makes needed the runners is to stand at the finish and negotiate all obstacles
corrections. Soldiers should never be call out the minutes and seconds as before allowing soldiers
allowed to run the course against time each soldier finishes. If several watches to run them.
until they have practiced on all the are available, each wave of soldiers is
obstacles. timed separately. If only one watch is
available, the waves are started at
CONDITIONING OBSTACLE COURSES regular intervals such as every 30
seconds. If a soldier fails to negotiate
If possible, an obstacle course should an obstacle, a previously determined
be shaped like a horseshoe or figure penalty is imposed.
eight so that the finish is close to the When the course is run against time,
start. Also, signs should be placed to stopwatches, pens, and a unit roster
show the route. are needed. Soldiers may run the
A course usually ranges from 300 to course with or without individual
450 yards and has 15 to 25 obstacles equipment.
that are 20 to 30 yards apart. The
obstacles are arranged so that those Obstacles for Jumping
which exercise the same groups of
muscles are separated from one an- These obstacles are ditches to clear
other. with one leap, trenches to jump into,
The obstacles must be solidly built. heights to jump from, or hurdles. (See
Peeled logs that are six to eight inches Figure 8-l.)

8-2
 Obstacles for Dodging between the posts are narrow so that
soldiers must pick their way carefully
These obstacles are usually mazes of through and around them. Lane guides
posts set in the ground at irregular are built to guide soldiers in dodging
intervals. (See Figure 8-2.) The spaces and changing direction.

Figure 8-1

Figure 8-2

8 - 3
Obstacles for Vertical Climbing and Obstacles for Horizontal Traversing
Surmounting
Horizontal obstacles may be ropes,
These obstacles are shown at Figure pipes, or beams. (See Figure 8-4.)
8-3 and include the following:
Climbing ropes that are 1 1/2 inches
wide and either straight or knotted.
Cargo nets.
Walls 7 or 8 feet high.
Vertical poles 15 feet high and 6 to
8 inches wide.

Figure 8-3

Figure 8-4

8-4
 Obstacles for Crawling Obstacles for Vaulting

These obstacles may be built of These obstacles should be 3 to

large pipe sections, low rails, or wire. 3 1/2 feet high. Examples are fences
(See Figure 8-5.) and low walls. (See Figure 8-6.)

Figure 8-5

Figure 8-6

8-5
 Obstacles for Balancing

Beams, logs, and planks may be

used. These may span water obstacles
and dry ditches, or they may be raised
off the ground to simulate natural de-
pressions. (See Figure 8-7.)

Figure 8-7

CONFIDENCE OBSTACLE COURSES

Confidence obstacle courses must obstacle unless it is designed for use by

be built in accordance with Folio No. more than one.
1, Training Facilities, Corps of En- Confidence courses should accom-
gineers Drawing Number 28-13-95. modate four platoons, one at each
You can obtain this publication from group of six obstacles. Each platoon
the Directorate of Facilities Engineer- begins at a different starting point. In
ing at most Army installations. the example below, colors are used to
Confidence courses can develop group the obstacles. Any similar method
confidence and strength by using ob- may be used to spread a group over the
stacles that train and test balance and course. Soldiers are separated into
muscular strength. Soldiers do not ne- groups of 8 to 12 at each obstacle. At
gotiate these obstacles at high speed or the starting signal, they proceed through
against time. The obstacles vary from the course.
fairly easy to difficult, and some are Soldiers may skip any obstacle they
high. For these, safety nets are pro- are unwilling to try. Instructors should
vided. Soldiers progress through the encourage fearful soldiers to try the
course without individual equipment. easier obstacles first. Gradually, as
Only one soldier at a time negotiates an their confidence improves, they can

8-6
take their places in the normal rotation. Red Group
Soldiers proceed from one obstacle to
the next until time is called. They then
assemble and move to the next group of This group contains the first six ob-
obstacles. stacles. These are described below and
numbered 1 through 6 in Figure 8-8.
Rules for the Course Belly Buster. Soldiers vault, jump, or
climb over the log. They must be
Supervisors should encourage, but warned that it is not stationary. There-
not force, soldiers to try every obstacle. fore, they should not roll or rock the
Soldiers who have not run the course log while others are negotiating it.
before should receive a brief orienta- Reverse Climb. Soldiers climb the re-
tion at each obstacle, including an ex- verse incline and go down the other
planation and demonstration of the side to the ground.
best way to negotiate it. Instructors Weaver. Soldiers move from one end
should help those who have problems. of the obstacle to the other by weav-
Trainers and soldiers should not try to ing their bodies under one bar and
make obstacles more difficult by shak- over the next.
ing ropes, rolling logs, and so forth. Hip-Hip. Soldiers step over each bar;
Close supervision and common sense they either alternate legs or use the
must be constantly used to enhance same lead leg each time.
safety and prevent injuries. Balancing Logs. Soldiers step up on a
Soldiers need not conform to any log and walk or run along it while
one method of negotiating obstacles, keeping their balance.
but there is a uniformity in the general Island Hopper. Soldiers jump from
approach. Recommended ways to ne- one log to another until the obstacle is
gotiate obstacles are described below. negotiated.

Figure 8-8

8-7
 White Group They grasp over the top of the log with
both arms, keeping the belly area in
This group contains the second six contact with it. They swing their legs
obstacles. These are described below over the log and lower themselves to
and numbered 7 through 12 in Figure the ground.
8-9. Belly Crawl. Soldiers move forward
Tough Nut. Soldiers step over each X under the wire on their bellies to the
in the lane. end of the obstacle. To reduce the ten-
Inverted Rope Descent. Soldiers climb dency to push the crawling surface, it
the tower, grasp the rope firmly, and is filled with sand or sawdust to the far
swing their legs upward. They hold the end of the obstacle. The direction of
rope with their legs to distribute the negotiating the crawl is reversed from
weight between their legs and arms. time to time.
Braking the slide with their feet and Easy Balancer. Soldiers walk up one
legs, they proceed down the rope. Sol- inclined log and down the one on the
diers must be warned that they may get other side to the ground.
rope burns on their hands. This ob- Tarzan. Soldiers mount the lowest log,
stacle can be dangerous when the rope walk the length of it, then each higher
is slippery. Soldiers leave the rope at log until they reach the horizontal lad-
a clearly marked point of release. der. They grasp two rungs of the
Only one soldier at a time is allowed on ladder and swing themselves into the
the rope. Soldiers should not shake or air. They negotiate the length of the
bounce the ropes. This obstacle re- ladder by releasing one hand at a time
quires two instructors--one on the and swinging forward, grasping a more
platform and the other at the base. distant rung each time.
Low Belly-Over. Soldiers mount the
low log and jump onto the high log.

Figure 8-9

8-8
 Blue Group
obstacle. The direction of negotiating
This group contains the third six the obstacle is alternated.
obstacles. These are described below Swing, Stop, and Jump. Soldiers gain
and numbered 13 through 18 in Figure momentum with a short run, grasp the
8-10. rope, and swing their bodies forward
High Step-over. Soldiers step over to the top of the wall. They release the
each log while alternating their lead rope while standing on the wall and
foot or using the same one. jump to the ground.
Swinger. Soldiers climb over the swing Six Vaults. Soldiers vault over the logs
log to the ground on the opposite side. using one or both hands.
Low Wire. Soldiers move under the Wall Hanger. Soldiers walk up the
wire on their backs while raising the wall using the rope. From the top of
wire with their hands to clear their the wall, they grasp the bar and go
bodies. To reduce the tendency to push hand-over-hand to the rope on the op-
the crawling surface, it is filled with posite end. They use the rope to de-
sand or sawdust to the far end of the scend,

Figure 8-10

8-9
 Black Group Jump and Land. Soldiers climb the
ladder to the platform and jump to the
This group contains the last six ob- ground.
stacles. These are described below and Confidence Climb. Soldiers climb the
numbered 19 through 24 in Figure 8- inclined ladder to the vertical ladder.
11. they go to the top of the vertical ladder,
Inclining Wall. Soldiers approach the then down the other side to the ground.
underside of the wall, jump up and Belly Robber. Soldiers step on the
grasp the top, and pull themselves up lower log and take a prone position on
and over. They slide or jump down the the horizontal logs. They crawl over
incline to the ground. the logs to the opposite end of the
Skyscraper. Soldiers jump or climb to obstacle. Rope gaskets must be tied to
the first floor and either climb the the ends of each log to keep the hands
corner posts or help one another to the from being pinched and the logs from
higher floors. They descend to the falling.
ground individually or help one an- The Tough One. Soldiers climb the
other down. The top level or roof is rope or pole on the lowest end of the
off limits, and the obstacle should not obstacle. They go over or between the
be overloaded. A floor must not be- logs at the top of the rope. They move
come so crowded that soldiers are across the log walkway, climb the
bumped off. Soldiers should not jump ladder to the high end, then climb
to the ground from above the first down the cargo net to the ground.
level.

Figure 8-11

8-10
 Rifle Drills
return soldiers to attention is Position
Rifle drills are suitable activities for of attention, move.
In exercises that end in other than
fitness training while bivouacking or
during extended time in the field. In the rifle-downward position, soldiers
assume that position before executing
most situations, the time consumed in
port arms and order arms.
drawing weapons makes this activity
These movements are done without
cumbersome for garrison use. How-
command and need not be precise.
ever, it is a good conditioning activity,
and the use of individual weapons in Effective rifle exercises are strenuous
enough to tire the arms. When the
training fosters a warriors spirit.
There are four rifle-drill exercises arms are tired, moving them with
precision is difficult.
that develop the upper body. They are
numbered in a set pattern. The main
RIFLE DRILL EXERCISES
muscle groups strengthened by rifle
drills are those of the arms, shoulders,
The following exercises are for use
and back.
in rifle drills.
Rifle drill is a fast-moving method
of exercising that soldiers can do in as Up and Forward
little as 15 minutes. With imagination,
the number of steps and/or rifle exer- This is a four-count exercise done
cises can be expanded beyond those at a fast cadence. (See Figure 8-12.)
described here.
Fore-Up, Squat
EXERCISE PROGRESSION
This is a four-count exercise done
The rifle-drill exercise normally at a moderate cadence. (See Figure
begins with six repetitions and in- 8-13.)
creases by one repetition for each three
periods of exercise. This rate contin- Fore-Up, Behind Back
ues until soldiers can do 12 repetitions.
However, the number of repetitions This is a four-count exercise done
can be adjusted as the soldiers im- at a moderate cadence. (See Figure 8-
prove. 14.)
In exercises that start from the rifle-
downward position, on the command Fore-Up, Back Bend
Move, soldiers execute port arms and
assume the starting position. At the This is a four-count exercise done at
end of the exercise, the command to moderate cadence. (See Figure 8- 15.)

Figure 8-12

8-11
Figure 8-13

Figure 8-14

Figure 8-15

8-12
 Log Drills The command is Count off by sixes
(or eights), count off. Each team, in
Log drills are team-conditioning turn, goes to the log rack, shoulders a
Log drills are excellent exercises. They are excellent for de- log, and carries it to the exercise area.
veloping strength and muscular endur- The teams form columns in front of
for developing strength
ance because they require the muscles the instructor. Holding the logs in
and muscular endurance, to contract under heavy loads. They chest position, they face the instructor
because they require the also develop teamwork and add variety and ground the log. Ten yards should
muscles to contract to the PT program. separate log teams within the columns.
Log drills consist of six different If more than one column is used, 10
under heavy loads. exercises numbered in a set pattern. yards should separate columns.
The drills are intense, and teams should
complete them in 15 minutes. The
teams have six to eight soldiers per STARTING DOSAGE AND
team. A principal instructor is re- PROGRESSION
quired to teach, demonstrate, and lead
the drill. He must be familiar with The starting session is six repeti-
leadership techniques for conditioning tions of each exercise. The progres-
exercises and techniques peculiar to log sion rate is an increase of one repeti-
drills. tion for each three periods of exercise.
Soldiers continue this rate until they
AREA AND EQUIPMENT do 12 repetitions with no rest between
exercises. This level is maintained un-
Any level area is good for doing log til another drill is used.
drills. All exercises are done from a
standing position. If the group is larger START POSITIONS
than a platoon, an instructors stand
may be needed. The soldiers fall in facing their log,
The logs should be from six to eight with toes about four inches away.
inches thick, and they may vary from Figure 8-16 shows the basic starting
14 to 18 feet long for six and eight sol- positions and commands.
diers, respectively. The logs should be
stripped, smoothed, and dried. The
14-foot logs weigh about 300 pounds, Right-Hand Start Position, Move
the 18-foot logs about 400 pounds.
Rings should be painted on the logs to On the command Move, move the
show each soldiers position. When not left foot 12 inches to the left, and
in use, the logs are stored on a rack lower the body into a flatfooted squat.
above the ground. Keep the back straight, head up, and
arms between the legs. Encircle the
FORMATION far side of the log with the left hand.
Place the right hand under the log.
All soldiers assigned to a log team (See 1, Figure 8-16.)
should be about the same height at the
shoulders. The best way to divide a
platoon is to have them form a single Left-Hand Start Position, Move
file or column with short soldiers in
front and tall soldiers at the rear. They This command is done the same
take their positions in the column ac- way as the preceding command.
cording to shoulder height, not head However, the left hand is under the
height. When they are in position, they log, and the right hand encircles its far
are divided into teams of six or eight. side. (See 2, Figure 8-16.)

8-13
 Right-Shoulder Position, Move left foot to the rear and stand up,
facing left. Balance the log on the right
This command is given from the shoulder with both hands. (See 3,
right-hand-start position. On the Figure 8-16.) This movement cannot
command Move, pull the log upward be done from the left-hand-start posi-
in one continuous motion to the right tion because of the position of the
shoulder. At the same time, move the hands.

Figure 8-16

8-14
 Left-Shoulder Position, Move Chest Position, Move

This command is given from the This command is given after taking
left-hand-start position. On the com- the waist position. On the command
mand Move, pull the log upward to Move, shift the log to a position high
the left shoulder in one continuous on the chest, bring the left arm under
motion. At the same time, move the the log, and hold the log in the bend of
right foot to the rear, and stand up the arms. (See 6, figure 8-17.) Keep
facing right. Balance the log on the left the upper arms parallel to the ground.
shoulder with both hands. (See 4, To move the log from the right to
Figure 8-17.) This movement cannot the left shoulder, the command is
be done from the right-hand-start Left-shoulder position, move. Push
position. the log overhead, and lower it to the
opposite shoulder.
Waist Position, Move To return the log to the ground
from any of the above positions, the
From the right-hand-start position, command is Start position, move. At
pull the log waist high. Keep the arms the command Move, slowly lower the
straight and fingers laced under the log to the ground. Position the hands
log. The body is inclined slightly to the and fingers so they are not under the
rear, and the chest is lifted and arched. log.
(See 5, Figure 8-17.)

Figure 8-17

8-15
 LOG-DRILL EXERCISES Exercise 2. Forward Bender
Start Position: Chest position, with
The following are log-drill exer- feet about shoulder-width apart.
cises. (See 2, Figure 8-18.)
Cadence: Moderate.
Exercise 1. Two-Arm Push-Up Movement A four-count exercise;
Start Position: Right- or left- at the count of --
shoulder position, with feet about One-Bend forward at the waist
shoulder-width apart. (See 1, Fig- while keeping the back straight
ure 8-18.) and the knees slightly bent.
Cadence: Moderate. Two-Recover to the start posi-
Movement: A four-count exercise; tion.
at the count of -- Three-Repeat the action of count
One-Push the log overhead until one.
the elbows lock. Four-Recover to the start posi-
Two-Lower the log to the op- tion.
posite shoulder.
Three-Repeat the action of count
one.
Four-Recover to the start posi-
tion.

Figure 8-18

8-16
Exercise 3. Straddle Jump Exercise 4. Side Bender
Start Position Right- or left-shoul- Start Position: Right-shoulder po-
der position, with feet together, sition with the feet about shoul-
and fingers locked on top of the log. der-width apart. (See 4, Figure
Pull the log down with both hands to 8- 19.)
keep it from bouncing on the shoul- Cadence Moderate.
der. (See 3, Figure 8-19.) Movement: A four-count exercise;
Cadence: Moderate. at the count of--
Movement A four-count exercise; One-Bend sideward to the left
at the count of-- as far as possible, bending the
One-Jump to a side straddle. left knee.
Two-Recover to the start posi- Two-Recover to the start posi-
tion. tion.
Three-Repeat the action of count Three-Repeat the action of
one. count one.
Four-Recover to the start posi- Four-Recover to the start posi-
tion. tion.
NOTE: After doing the required
number of repetitions, change shoul-
ders and do an equal number to the
right side.

Figure 8-19

8-17
Exercise 5. Half-Knee Bend Exercise 6. Overhead Toss (NOTE:
Start Position: Right- or left- Introduce this exercise only after
shoulder position, with feet about soldiers have gained experience and
shoulder-width apart, and fingers strength by doing the other exercises
locked on top of the log. (See 5, for several sessions.)
Figure 8-20.) Start Position: Right-shoulder po-
Cadence: Slow. sition with the feet about shoul-
Movement: A four-count exercise; der-width part. The knees are at a
at the count of -- quarter bend. (See 6, Figure 8-20.)
One-Flex the knees to a half- Cadence: Moderate.
knee bend. Movement: A four-count exercise;
Two-Recover to the start posi- at the count of --
tion. One-Straighten the knees and
Three-Repeat the action of toss the log about 12 inches
count one. overhead. Catch the log with
Four-Recover to the start po- both hands, and lower it toward
sition. the opposite shoulder. As the log
(NOTE: Pull forward and down- is caught, lower the body into a
ward on the log throughout the exer- quarter bend.
cise. ) 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 posi-
tion.

Figure 8-20

8-18
 Aquatic Exercise SAMPLE TRAINING PROGRAM

Aquatics is a mode of physical Warm-Up

training which helps one attain and
maintain physical fitness through ex- As in any PT session, a warm-up is
ercises in the water. It is sometimes required. It can be done in the water
called slimnastics. Aquatic training or on the deck. Allow five to seven
can improve muscular endurance, CR minutes for the warm-up.
endurance, flexibility, coordination,
and muscular strength. Conditioning Phase
Because of its very low impact to the
body, an aquatic exercise program is Soldiers should exercise vigorously
ideal for soldiers who are overweight to get a training effect. Energetic
and those who are limited due to music may be used to keep up the
painful joints, weak muscles, or pro- tempo of the workout. The following
files. The bodys buoyancy helps are some exercises that can be used in
minimize injuries to the joints of the an aquatic workout. (See Figure 8-21.)
lower legs and feet. It exercises the Side Leg-Raises. Stand in chest to
whole body without jarring the bones shoulder-deep water with either side
and muscles. Leaders can tailor the of the body at arms length to the wall
variety and intensity of the exercises to of the pool, and grasp the edge with
the needs of all the soldiers in the unit. the nearest hand. Raise the outside leg
Aquatic training is a good supple- sideward and upward from the hip.
ment to a units PT program. Not only Next, pull the leg down to the starting
is it fun, it exposes soldiers to water position. Repeat these actions. Then,
and can make them more comfortable turn the other side of the body to the
around it. Most Army installations wall, and perform the exercise with
have swimming pools for conducting the other leg. DURATION: 30 seconds
aquatic, physical training sessions. (15 seconds per leg).
Leg-Over. Stand in chest-to shoul-
SAFETY CONSIDERATIONS der-deep water, back facing the wall
of the pool. Reach backward with the
One qualified lifeguard is needed arms extended, and grasp the pools
for every 40 soldiers at all aquatic edge. Next, raise one leg in front of
training sessions. Nonswimmers must the body away from the wall, and
remain in the shallow end of the pool. move it sideward toward the other leg
They should never exercise in the deep as far as it can go. Then, return the leg
end with or without flotation devices. to the front-extended position, and
lower it to the starting position. Repeat
EQUIPMENT these actions with the other leg, and
continue to alternate legs. DURA-
Soldiers normally wear swim suits
TION: 30 seconds ( 15 seconds per leg).
for aquatics, but they can wear boots
Rear Leg Lift. Stand in chest-to
and fatigues to increase the intensity of
the activities. The following equip- shoulder-deep water with hands on
ment is optional for training: the pools edge, chest to the wall. Raise
one leg back and up from the hip,
Goggles.
Kickboard.
extend it, and point the foot. Then,
Pull buoy.
pull the leg back to the starting posi-
Ear/nose plugs.
tion. Alternate these actions back and
Fins.
forth with each leg. DURATION: 20
Hand paddles.
seconds (10 seconds each leg).

8-19
Figure 8-21

8-20
 Alternate Toe Touch. Stand in nate left and right arm action. DURA-
waist-deep water. Raise the left leg as TION: 2 minutes.
in kicking while touching the elevated Bouncing. Stand in chest-deep
toe with the right hand. At the same water, arms at sides. Bounce on the left
time, rotate the head toward the left foot while pushing down vigorously
shoulder, and push the left arm back- with both hands. Repeat the action
ward through the water. Alternate with the right foot. Alternate bounc-
these actions back and forth with each ing on the left and right foot. DURA-
leg and opposite hand. DURATION 2 TION: 2 minutes.
minutes. Bounding in Place with Alternate
Side Straddle Hop. Stand in waist- Arm Stretch, Forward. Bound in
deep water with hands on hips and feet place in waist-deep water using high
together. Jump sideward and land with knee action. Stretch the right arm far
feet about two feet apart. Then, return forward when the left knee is high and
to the starting position, and repeat the the left arm is stretched backward.
jumping action. DURATION 2 min- When the position of the arm is re-
utes. versed, simulate the action of the
Stride Hop. Stand in waist-deep crawl stroke by pulling down and
water with hands on hips and feet through the water with the hand.
together. Jump, moving the left leg DURATION 1 minute.
forward and right leg backward. Then, Poolside Knees Up, Supine. Stand
jump again moving the right leg for- in chest-to shoulder-deep water, back
ward and left leg backward. Repeat against the wall of the pool. Extend
these actions. DURATION 2 minutes. the arms backward, and grasp the
The Bounce. Stand in waist-deep pools edge. With feet together, ex-
water with hands on hips and feet tend the legs in front of the torso, and
together. Jump high with feet together. assume a supine position. Then with
Upon landing, use a bouncing motion, the legs together, raise the knees to
and repeat the action. DURATION: 1 the chin. Return to the starting posi-
minute. tion, and repeat the action. DURA-
Rise on Toes. Stand in chest-to TION: 2 minutes (maximum effort).
shoulder-deep water with arms at sides Twisting Legs, Supine. Stand in
and feet together. Rise up using the chest-to shoulder-deep water, back
toes. Then, lower the body to the against the wall of the pool. Extend the
starting position. Repeat the action. arms backward, and grasp the pools
DURATION: 1 minute.
edge. With feet together, extend the
Side Bender. Stand in waist-deep legs in front of the torso, and assume
water with the left arm at the side and
a supine position. Then, twist the legs
the right arm extended straight over- slowly to the left, return to the starting
head. Stretch slowly, bending to the
position, and twist the legs slowly to
left. Recover to the starting position,
the right. Repeat this twisting action.
and repeat the action. Next, reverse to DURATION: 1 minute (2 sets, 30
the right arm at the side and the left
seconds each).
arm extended straight overhead. Re-
peat the stretching action to the right Scissor Kick. Float in chest- to
side. DURATION: 1 minute. shoulder- deep water on either side of
Walking Crawl. Walk in waist- to the body with the top arm extended,
chest-deep water. Simulate the over- hand holding the pools edge. Brace
hand crawl stroke by reaching out with the bottom hand against the pools wall
the left hand cupped and pressing the with feet below the waters surface.
water downward to the thigh. Repeat Next, assume a crouching position by
the action with the right hand. Alter- gringing the heels toward the hips by

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bending the knees. Then, straighten The Engine. Stand in chest-to
and spread the legs with the top leg shoulder-deep water, arms straight and
extending backward. When the legs are in front of the body and parallel to the
extended and spread, squeeze them water with the palms facing down-
back together (scissoring). Pull with ward. While walking forward, raise
the top hand, and push with the the left knee to the left elbow, then
bottom hand. The propulsive force of return to the starting position. Con-
the kick will tend to cause the body to tinuing to walk forward, touch the
rise to the waters surface. DURA- right knee to the right elbow, and
TION 1 minute (2 sets, 30 seconds return to the starting position. Be sure
each, maximum effort). to keep the arms parallel to the water
Push Away. Stand in chest-to throughout the exercise. DURATION
shoulder-deep water facing the pools 1 to 2 minutes (2 sets).
wall and at arms length from it. Grasp
Cool-Down
the pools edge, and bend the arms so
that the body is leaning toward the
wall of the pool. Vigorously push the This is required to gradually bring
the body back to its pre-exercise state.
chest back from the wall by straight-
ening the arms. Then, with equal It should last from five to seven min-
vigor, pull the upper body back to the utes.
wall. Repeat these actions. DURA-
TION: 2 minutes (maximum effort).
Gutter Push-Ups. Stand in chest-
to shoulder- deep water facing the
pools wall. Place the hands on the edge
or gutter of the pool. Then, raise the
body up and out of the water while ex-
tending the arms. repeat this action.
DURATION: 2 minutes (4 sets, 30
seconds each with 5-second rests be-
tween sets).

Front Flutter Kick. Stand in chest-

to shoulder-deep water facing the pools
wall. Grasp the pools edge or gutter
and assume a prone position with legs
extended just below the waters sur-
face. Then, kick flutter style, toes
pointed, ankles flexible, knee joint
loose but straight. The Iegs should
simulate a whips action. DURATION
1 minute (2 sets, 30 seconds each).
Running. Move in a running gait
in chest-to shoulder-deep water with
arms and hands under the waters
surface. This activity can be stationary,
or the exerciser may run from poolside
to poolside. Runners must concentrate
on high knee action and good arm
movement. DURATION 10 to 20
minutes.

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