FM21-20_1969

Copy3FM 21-20DEPARTMENT OF THE ARMY FIELD MANUAL

PHYSICALREADINESSTRAINING

HEADQUARTERS, DEPARTMENT OF THE ARMYJANUARY 1969

TAGO 6303A

*FM 21-20

FIELD MANUAL HEADQUARTERSDEPARTMENT OF THE ARMY

No. 21-20 WASHINGTON, D.C., 3i January 1969

PHYSICAL READINESS TRAINING

Paragraphs Page

PART ONE. PHYSICAL FITNESS LEADERSHIPCHAPTER 1. CONCEPT OF DEVELOPING PHYSICAL READINESS

Section I. Introduction -...................----------------------.. 1-4 5II. Commnand action .....-..... .........-. ................. 5-10 6

CHAPTER 2. DEVELOPMENT OF PHYSICAL READINESS ........... 11-21 93. PHYSICAL READINESS TRAINING ----------......--.. , 22-26 12

CHAPTER 4. PHYSICAL READINESS LEADERSHIPSection I. General leadership responsibilities .--.......... .......-.-.-. 27, 28 15

II. Colnmand and supervisory functions .--.-. _.. .. __... 29, 30 15III. Small unit leaders and instructors ........------------------- 31-36 16

PART TWO. PHYSICAL READINESS TRAINING PROGRAMSCHAPTER 5. DEVELOPING PHYSICAL READINESS PROGRAMS

Section I. Considerations in assembling programs -........ 37-39 19II. Selection and scheduling of activities _- ...... .......-- .. 4.... 40-45 20

CHAPTER 6. PHYSICAL READINESS DURING INDIVIDU'AL TRAINING 46-51 23CHAPTER 7. COMBAT AND COMBAT SERVICE SUPPORT TROOP

PROGRAMSSection 1. Introduction ..........-. ....-.... ..............--. ..... 52-54 26

II. Combat unit program 6....... . ..... 55-58 Z6III. Combat support unit program -..-....-.... -.... 59-62 28

CHAPTER 8. PHYSICAL FITNESS FOR STAFF AND SPECIALISTPERSONNEL

Section I. Considerations in planning programs . --.....-- 63-67 32II. Organization and conduct of programs --.....-........ 68-76 33

CHAPTER 9. REMEDIAL PIYSICAL CONDITIONINGSection I. Introduction ........... ...... .....-... 77-80 37

II. Detecting individual need .........--....... . -. .... ............ 81-83 37III. Administration of remedial action .................. ....... .. 84-88 38

PART THREE. PHYSICAL ACTIVITIESCHAPTER 10. CONDITIONING DRILLS ONE, TWO, AND THREE

Section I. Introduction .......-............ .......... ..... 89-95 41II. Conditioning drill one ..................... 96-102 41

III. Conditioning drill two . . .... ....... 103-109 44IV. Conditioning drill three ..... ......------------ 110-116 4f

CHAPTER 11. RIFLE AND LOG DRILLSSection I. Rifle drill -- .....---- ....----------------- ---------- --- 117-130 50

II. Log drill . ... . . .. .... 131-143 53CHAPTER 12. GRASS DRILLS

Section I. Introduction ....-..... . ........ ... ,. 144-150 58II. Grass drills one and two . . ... ... . - ... 151, 152 60

CHAPTER 13. GUERRILLA EXERCISESSection I. Introduction ....... . 153-158 (;3

II. Guerrilla tables ... ......-... 159, 160 64CHAPTER 14. RUNNING

Section I. Introduction . . ..... 161-164 67II. Types of running .. . ......... 165-171 67

*This manual supersedes FPM 21-20, e8 October 1957, and all changes; TM 21-200, 31 December 1957, and all changes.

AGO 6303A

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CHAPTER 15. STRENGTH CIRCUITSSection I. Introduction . . . .. ... 172-174 72

II. Fixed strength circuit -..--- -----. ---------- 175-182 72III. Movable strength circuit ------------------- 183-188 81IV. Circuit interval table ..-...- --............... . . .- 189-195 83

CHAPTER 16. BASIC PHYSICAL SKILLS AND OBSTACLE COURSESSection I. Basic physical skills .... ..-. 196-198 85

TI. Obstacle courses . . .-... ... . ... . -. 199-201 92III. Conditioning obstacle courses ... ...... . . .....-- - 202-204 94IV. Confidence obstacle courses .. . ... ------ 205-208 102

CHAPTER 17. COMBAT WATER SURVIVALSection I. Introduction ...------. 209, 210 108

II. Basic swimming -----...... 211-221 108III. Combat water survival training ......- . ....... 222-229 117

CHAPTER 18. INDIVIDUAL EXERCISE PROGRAMSSection I. Introduction - . 230-233 123

II. The chairborne conditioner ... 234-239 124III. The 6-12 plan ... ...... 240-246 129IV. Weight training .......... 247-251 142V. Isometric exercising . .. - .. 252-257 145

PART FOUR. COMPETITIVE CONDITIONING ACTIVITIESCHAPTER 19. LEADERSHIP OF COMPETITIVE ACTIVITIES

Section I. Introduction .. .. 258-267 151II. Tournaments . . --- - ------.. - 268-274 152

III. Athletic carnival . ..... --------- 275-283 154CHAPTER 20. COMBATIVES

Section I. Introduction ... . ......... 284-289 159II. Combative tables . .-.... --. 290-292 160

CHAPTER 21. RELAYSSection I. Introduction ............. 293-296 165

II. Relay tables . 297-301 166CHAPTER 22. TEAM CONTESTS

Section I. Introduction .-.. .. 302-305 173II. Team contest descriptions . . 306-326 173

CHAPTER 23. TEAM ATHLETICSSection I. Introduction . 327-329 189

II. Basketball . --------- 330-335 189III. Cross-country and distance running . 336-342 191IV. Soccer ...--- -------- ---------- 343-348 193V. Softball . -- -.- --------- ------ 349-354 197

VI. Speedball - -- -- ----------- 355-360 200VII. Touch football - - ---------- ------- . ..--..- 361-368 203

VIII. Volleyball - - -- ------------------------------. 369-376 208PART FIVE. MEASURING PHYSICAL FITNESS

CHAPTER 24. TESTING PHYSICAL FITNESSSection I. Introduction . . ......... . ...........--- ---------. 377-379 213

II. The evaluation of physical fitness -- ------.. -------------- 380-383 213III. Use and interpretation of test results ........------ 384-386 217

CHAPTER 25. PHYSICAL COMBAT PROFICIENCY TESTSection I. Introduction . ..-------- ------ ---------------.--------- 387-390 221

II. Administering the physical combat proficiency test ----- ------- 391-397 221III. Description of test events .. ----- ---------------- 398-404 225

CHAPTER 26. THE ARMY MINIMUM PHYSICAL FITNESS TEST-MALESection I. Introduction ----------..- ...............-------- --------- 405-407 244

II. Test administration procedures -- -------------------- 408, 409 245III. Description and explanation of test events ------.-------------- 410-415 246

CHAPTER 27. THE AIRBORNE TRAINEE PHYSICAL FITNESS TESTSection I. Introduction ..- - -----------------..------------------.. 416-418 253

II. Test administration procedure --------------------------.-- 419-421 253III. Description and explanation of test events ---------.-------- 422-426 254

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PART SIX. THE HUMAN BODYCHAPTER 28. THE BODY AND PHYSICAL FITNESS S--................. 427-436 259CHAPTER 29. BODY STRUCTURE

Section I. Introduction -.... . -.. ............................. __ . 437, 438 262II. The skeleton .........- ----------------------- --------------- 439-443 262

III. The muscles .-. ... ...................................... 444-452 264IV. The structure of the circulatory and respiratory systems ....... 453, 454 269

CHAPTER 30. BODY FUNCTIONINGSection I. Functioning of the skeletal and muscular systems ........- ... 455-463 271

II. Functioning of the circulatory and respiratory system ........ 464-473 272III. Functioning of the glandular system ........-------------- 474-476 276

CHAPTER 31. POSTURE TRAINING -... ........................... . .... . 477-483 277APPENDIX A. REFERENCES - - ---- 281

B. INSTRUCTOR HINTS AND INSTRUCTOR TRAINING 282INDEX .-. .. 297

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PART ONE

PHYSICAL FITNESS LEADERSHIP

CHAPTER 1

CONCEPT OF DEVELOPING PHYSICAL READINESS

Section 1. INTRODUCTION

1. Purpose text in which the change is recommended. Rea-This manual is directed to leaders involved in sons will be provided for each comment to in-planning and conducting physical readiness sure understanding and complete evaluation.training. The contents establish a concept to be Comments should be forwarded directly toused in developing and maintaining the appro- Commandant, United States Army Infantrypriate level of physical readiness required of School, Fort Benning, Ga. 31905.all male Army personnel.

4. Army Physical Fitness Program2. Scope The physical fitness program of the Army is aThe manual content is organized into six parts wide program extending into all facets ofto cover all aspects of physical readiness train- Army life (AR 600-9). This program consistsing as follows: of four parts as follows:

a. Part One contains guidance concerning a. Physical Readiness Training. This seg-physical readiness leadership from the platoon ment of the program is part of the training ef-level upward to include staff planners, supervi- fort to physically train and condition personnelsors, and commanders. during individual training, in units during unit

b. Part Two outlines physical readiness training, and in other situations where the ob-training program guidance to support a variety jective is to develop physical fitness. This man-of training situations. ual contains specific guidance for physical

c. Part Three is composed of the physical readiness training.conditioning activities which, together with b. Special Service Sports. This part of thecombative and competitive activities, are used program offers individuals, or teams of indi-to develop physical readiness. viduals, an opportunity to participate or com-

d. Part Four contains the competitive activi- pete in intramural or higher level sports activ-ties that are also used to assist in the develop- ity designed to enhance morale and development of physical condition and achievement of physical fitness (AR 28-52 and AR 28-1).full physical readiness. c. Weight Control. The control of body

e. Part Five consists of physical fitness tests weight and physical fitness are closely related,and related materials to include standards. therefore the cooperation of commanders and

f. Part Six covers the structure and func- medical officers in the supervision and controltioning of the human body. of personnel in maintaining proper body

weight is an important part of the Army phys-3. Comments ical fitness program (AR 600-7).Users of this manual are encouraged to submit d. Staff and Specialist Physical Fitness. Thisrecommended changes and comments to im- part of the program applies to those personnelprove the manual. Comments should be keyed who by their duty or job assignment are pre-to the specific page, paragraph, and line of the vented from participating in a group-directed

AGO 6303A 5

exercise program. In our modern Army large manders must insure that they maintain physi-numbers of this type personnel exist and com- cal fitness (DA Pam 21-1).

Section II. COMMAND ACTION

5. General maintenance personnel in a division's supplyThe physical readiness of individuals assigned and maintenance unit.to a unit is a command responsibility. This man- c. In the course of performing normal dutiesual contains a new command-oriented approach or missions, the time available and time usedto assist the commander in meeting his respon- for physical readiness training must be bal-sibility. The existing obstacles to efficient phys- anced in proper context with the developmentical readiness training-time and facilities of overall operational and materiel readinesscompeting with other high priority tasks-are of the unit.recognized. These obstacles confront every d. It is a function of command to balancecommander; therefore, achievement of the ov- physical readiness requirements (individualerall objectives of physical readiness training and unit physical proficiency) against the re-depends upon continuous command emphasis sources, time, and facilities which are availablethroughout all levels of command. One goal of for the development of physical proficiency.this manual is to place such emphasis in pro-per focus. There are two general areas of re- 7. Applicationsponsibility in physical readiness training: Based upon an evaluation of his unit's mission,

a. The first is a function of the commander each commander will classify the military per-at all levels and takes the form of command sonnel in his command into one of the follow-emphasis including planning, support, and suing categories (separate physical training pro-pervision. grams will be established for each category):

b. The second is on the lower level, where a. Combat and Combat Support. All person-the company commander and platoon leaders nel assigned to divisional combat and combatimplement and execute the program. support TOE units, who are less than 40 years

c. No program can be successful unless both of age and are not excluded by virtue of limit-areas of responsibility are administered prop- ing physical profiles. Commanders will deter-erly. mine those units and individuals who are in

this category as defined in AR 320-5... Fundamental Factors b. Combat Service Support. All personnel as-There are four factors which are fundamental signed to elements whose primary missions areto this concept. to provide service support to combat forces,

a. Physical readiness is as important to the who are less than 40 years of age and are notsuccessful accomplishment of the Army's mis- excluded by virtue of limiting physical profiles.sion as is a high degree of proficiency in mili- Commanders wilI determine those elementstary skills, tactical and technical training, and and individuals who are in this category as de-materiel readiness. Considering America's pol- fined in AR 320-5.icy of a flexible response to a wide variety of c. Personnel Over 40 Years of Age. All per-threats in variable operational environments, sonnel over 40 years of age who are not ex-the physical readiness of individuals and units cluded by virtue of limiting physical profiles.assumes ever greater importance. d. Limited Physical Profile Personnel. Per-

b. Varying levels of physical readiness are sonnel regardless of age who are designated byrequired. Although standardization is desira- medical authorities as possessing limitingble, the physical proficiency standards to be physical profiles.achieved by every individual or unit need notbe the same; for example, the physical stand- 8. Standardsards required for a rifleman are different Attainment of the minimum standards listedfrom the physical standards required for below is a measure to determine if established

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objectives for each of these programs have (2) Limited Physical Profile Personnel.been achieved. Local medical authorities are to determine

a. Physical Combat Proficiency Test. The standards for personnel in this category.minimum total point standard for all users ofthe PCPT is 300 points. Personnel in the fol- 9. Controllowing categories are required to attain 300 a. The commander, in recognizing the needpoints and the additional minimum event point for various type programs within his com-scores as follows: mand, can use a variety of physical training

(1) Combat and combat support. A mini- techniques to achieve the desired results.mum of 60 points in each of the five events Efficiency in physical training can be boosted(fig. 1). Failure to attain these standards on by engaging in physical activity during a shortany one event constitutes test failure regard- period as opposed to allowing long and fre-less of total score. quent breaks between longer sessions. A pro-

(2) Combat service support. A minimum gram which recognizes and uses frequent butof 45 points in each of the five events (fig. 2). short periods of physical training can produceIn order to score a total of 300 points it will be effective results in improving physical fitness.necessary to score more than 45 points on some These short periods can be conducted by menor all events. Failure to attain these standards individually or under supervision in smallon any one event constitutes test failure re- groups in or near their working area. Thegardless of total score. types of physical activities and physical train-

b. Other Measures. Measures other than the ing techniques which can be used are containedPCPT are used to determine progress and in parts three and four of this manual.physical fitness of personnel as follows: b. To evaluate the effectiveness of the physi-

(1) Personnel over 40 years of age. The cal training programs, all military personnel40-44 age group will attain the "A" level on under 40 years of age will be tested at leasttable 5; and the 45-49 and 50-59 age groups twice annually (AR 600-9). Should a com-will attain the "A" level on table 4 (fig. 58). mander wish to conduct an evaluation more

TEST EVENT STANDARD

RAW POINTS

40-YARD LOW CRAWL 36 SECONDS 60

HORIZONTAL LADDER 36 RUNGS 60

DODGE RUN AND JUMP 25.0 SECONDS 60

GRENADE THROW 15 POINTS 60

ONE MILE RUN 8 MINUTES 33 SECONDS 60

TOTAL SCORE POINTS- --------- 300 OR MORE

Figure 1. PCPT combat ready standards.

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TEST EVENT STANDARD

RAW POINTS

40 - YARD LOW CRAWL 45 SECONDS 45

HORIZONTAL LADDER 21 RUNGS 45

DODGE RUN AND JUMP 27.0 SECONDS 45

GRENADE THROW 8 POINTS 45

ONE MILE RUN 9 MINUTES, 33 SECONDS 45

TOTAL SCORE POINTS ------- 300 OR MORE

Figure 2. PCPT standards for combat support personnel.

frequently, it is recommended that approxi- demonstrate an inability or lack of desire tomately 3 months elapse between administra- meet the standards.tion of the tests. Personnel over 40 years ofage and limited physical profile personnel willnot be administered the Physical Combat Pro- 0. Support Requirementsficiency Test, but will be encouraged to seek the The development of physical readiness isminimum standards established in paragraph marked by sound program planning and man-8b(1) for health and professional reasons. agement, the assignment and training of

c. For those personnel under 40 years of age leaders who are motivated to achieve the objec-who fail to attain the minimum standards pre- tive, and the application of funds to providescribed, corrective measures will be adminis- needed facilities. The attitude and interest oftered (chap 9) and a followup retest given. company, battery, or troop leadership is ofAppropriate personnel action should be consid- great significance in attaining a state of indi-ered in those cases where individuals positively vidual and unit physical readiness.

8 AGO 6303A

CHAPTER 2DEVELOPMENT OF PHYSICAL READINESS

11. Total Military Fitness b. Provisions for-Total fitness for combat includes technical fit- (1) Passage through the three stages ofness, mental and emotional fitness, and physi- physical conditioning (para 17).cal fitness. If any of these attributes are lack- (2) The application of the principles ofing, combat effectiveness suffers proportion- physical conditioning (para 18).ately. Without technical fitness, a soldier lacks (3) Warming up and cooling off (parathe knowledge and skill to fight; without men- 20).tal and emotional fitness, he lacks the incentive c. Consideration of-and will to fight; and without physical fitness, (1) Climatic conditions (para 19).he lacks the physical ability and confidence to (2) Age of participating personnel (parafight. 21).

12. Physical FitnessPhysical fitness in a soldier means a whole and 15. Types ohealthy body, the capacity for skillful and sus- Basically there are two forms of exercises: iso-tained performance, the ability to recover from tonic and isometric. Each form of exercise isexertion rapidly, the desire to complete a desig- contained in activities to be found in this man-nated task, and the confidence to face any even- ual.tuality. a. Isotonic. Isotonic exercises are those

whereby the expenditure of energy is regulated13. Physical Fitness Considerations and released during consecutive efforts. TheTo satisfy the unit objective, physical readi- regulated expenditure of energy is controlled byness training must be carefully planned and ex- both the mode of exercise and the individual'secuted at the company, troop, and battery effort. This type of effort is common to the ma-level. Leaders must understand the many con- jority of exercise and sport. To develop endur-siderations which are involved in the develop- ance, coordination, and flexibility, isotonic ex-ment of an effective program. These considera- ercise must be used. Strength can also be devel-tions are divided into three categories: physio- oped or increased through this type of exercise.logical (para 14), psychological (para 28), and b. Isometric. Isometric exercises are thoseprogram (para 39). whereby maximum effort is applied and held

until the engaged muscle energy is depleted14. Physiological Considerations during a single contraction effort. The individ-Men vary in their physical makeup. Physiolog- ual exerts full force against an immovable ob-ical (body) function and reaction also varies in ject for a relatively short period of time (6 toproportion to heavy demands placed upon the 10 seconds) and then the contraction is re-body. To attain the maximum program benefit peated several times with a short period of restwithout sacrificing the welfare of the men, between each contraction. This type of exercisethere must be: develops only strength, therefore it has limited

a. Development of the components of physi- application.cal fitness (para 16).

AGO 6303A 9

16. Components of Physical Fitness timing). A well-coordinated individual doesA sound body, free of disease and defect, does not make useless movements. He moves withnot in itself constitute physical fitness. Before precision and accuracy and thus saves energy.an untrained soldier can be considered physi- Coordination is best developed by practicingcally fit for combat, he must develop the fol- diversified muscular activities and skills af-lowing traits that are an important part of fecting all body parts.physical fitness.

a. Strength. Every soldier needs enough 17. Three Stages of Physical Conditioningstrength to perform the heaviest task he may Unconditioned or poorly conditioned men passencounter in routine and emergency activities. through the following stages in reaching theThe basic areas of heavy duty strength re- desired state of physical condition:quired in a soldier are in the arm and shoulder a. Toughening Stage. Approximately 2girdle, abdomen, back, and legs. Muscles in- weeks in duration and usually characterized bycrease in size, strength, and firmness with reg- muscular stiffness and soreness followed by re-ular and strenuous exercises. Without work, covery.they grow flabby and weak. b. Slow Improvement Stage. Approximately

b. Endurance. Each soldier needs sustaining 6 to 10 weeks in duration and characterized bypower to maintain his maximum ability with- slow and steady improvement in the compo-out undue fatigue. There are two types of en- nents of physical fitness until the desired level,durance: or a high level, of fitness is attained.

(1) Muscular endurance. The soldier c. Sustaining Stage. This stage goes on in-needs muscular endurance to fight the enemy definitely in order to maintain the level of con-under the most tiring combat conditions. Mus- ditioning achieved by passage through the pre-cular endurance is characterized by the ability vious stages.to perform continuous work over long periodsof time. The ability to endure depends on theblood stream's ability to deliver large amounts To allow for adjustments in body functioning asof oxygen and nutrition to the muscle masses the program progresses and to insure attain-and then carry away the waste products ment of objectives, the principles of physicalquickly. conditioning must be applied. These principles

(2) Circulo-respiratory endurance. The are:development of wind (circulo-respiratory en- a. Overload. The physical load must be in-durance) is necessary to maintain muscular en- creased as strength and endurance increase,durance. Circulo-respiratory endurance de- until the desired level of fitness is reached.pends on the efficiency of the blood vessels, b. Progression. In beginning stages the loadlungs, and heart. The maximum effort a man must be moderate. Gradual progression fromcan exert over a period of time is limited by his this low state of fitness to a higher state is pos-capacity to absorb oxygen and expel carbon sible through application of a progressive pro-dioxide. The average man's circulo-respiratory gram.capacity can be greatly increased by exercise. c. Balance. An effective program utilizes var-

c. Agility. A soldier must be able to change ious types of activities and provides for devel-direction quickly and as faultlessly as possible. opment of strength, endurance, and coordina-The ability to react instantly and to maintain tion, as well as basic physical skills.orientation during rapid changes of body posi- d. Variety. Some programs fail because thetion may save his life. This important charac- routine becomes boring. The most successfulteristic of agility may be developed by condi- programs always include conditioning activi-tioning exercises that require varied and rapid ties, competitive events, and military physicalchanges of body position on the ground and in skill development.the air. e. Regularity. There is no easy or occasional

d. Coordination. Coordination is the ability way to develop physical fitness. Regularity ofto move all parts of the body in a smooth, exercise is a must, with daily exercise pre-efficient, and concerted effort (commonly called ferred.

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19. Effects of Climatic Conditions 20. Warmup and Cooling OffTemperature, both atmospheric and body, af- It is a fundamental physiological principle thatfects the physical performance of personnel. the men should warm up gradually before tak-The proper maintenance of body temperature ing strenuous exercise, Such action speeds upthrough warmup exercise, proper dress in cold the circulation to prepare the body to take theweather, and removal or adjustment of cloth- overload and assists to prevent injury to mus-ing in hot weather, is necessary for effective cles and joints. After exercising, the menperformance and health. Climatic factors to be should be kept mildly active, walking or per-considered are: forming some other muscular activity until

a. Exercise in High Temperature. Men can their breathing and temperature have returnedendure strenuous physical activity in ex- to normal. The man should never be allowed totremely hot temperature if they are given an cool off too rapidly. In cool or cold weather,opportunity to become acclimated, and if they they should put on additional clothing duringtake enough salt and water. It is essential to the cooling-off period.continue physical training programs in hot cli-mates because men can better withstand high 21. Physical Activity as Age Increasestemperatures when they are well-conditioned. In combat, where severe physical demands areScheduling of training should conform to the made on troops, all men, regardless of theirprovisions of TB Med 175. age, must be physically ready to meet the situ-

b. Exercise at High Altitude. Certain prob- ation. There is no physiological reason for menlems are encountered in conditioning soldiers to cease exercise or exertion as they reach 40stationed in high altitudes because the heart or any other age. Increased age usually bringsundergoes greater exertion during exercise. It increased responsibility which, in many in-is particularly important that only light exer- stances, leads to a routine that is almost devoidcise be given in the early days of residence at of physical activity. The key to fitness with in-such altitudes. A man's body gradually adjusts creased age is to continue exercising at a rea-to high altitudes within a few weeks. After sonable level and to include exercise of a vig-this adjustment, the men can take progres- orous type (chap 8 and 30). Older personnelsively greater amounts of exercise (chap 30). who have not regularly maintained a reasona-

c. Exercise in Arctic Regions. Military duty ble state of physical fitness, when compared toin the arctic is so arduous that a high level of younger personnel, will require a longer periodphysical conditioning is essential. Due to the to become fit. Such individuals usually will re-difficulties of carrying on physical conditioning quire a longer period of time to recover fromexercises in extreme cold, the men should be physical effort than will younger men. If gen-conditioned to the highest level possible before eral health is good, there is ample evidencethey arrive in such regions. A sustaining pro- that older personnel can develop and maintaingram will then maintain the high level pre- a degree of fitness which will permit vigorousviously achieved. When exercising in cold activity and proper performance of duties.weather, men should be required to remove ex-cess clothing to prevent their becoming dampwith perspiration.

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CHAPTER 3

PHYSICAL READINESS TRAINING

22. Physical Readiness objective of physical readiness, exercise activi-Today a very important objective of training is ties must be aimed at-attainment and maintenance of operational a. Developing strength in adequate amountsreadiness. Complete personnel readiness must to perform required duties, and adequate en-include physical training and conditioning of durance to sustain activity over a long periodmen to sustain operations at any time and of time (chap 30).under all conditions of climate and environ- b. Developing muscle tone adequate to main-ment. This combination of training to develop tain proper posture and reasonable weight con-proficiency in physical skills and conditioning trol (chap 31).to improve strength and endurance results in c. Developing proficiency in certain militaryphysical readiness. physical skills which are essential to personal

safety and effective combat performance (chap23. Necessity for Physical Readiness 16). As skill is developed, agility and coordina-

Training tion will be attained. The essential skills are:The degree of physical fitness required of the (1) Ruznning-Distance and sprint run-soldier can be acquired only through physical ning on roads and cross country.exercise activities. The performance of purely (2) Jumping-Broad jumping, and verti-military duties, such as drilis and marching, is cal jumping downward from a height.not enough to build all the desired areas of fit- (3) Dodging-Change of body directionness. Few recruits are physically fit for the ar- rapidly while running.duous duties ahead of them. The softening in- (4) Climbing and traversing-Verticalfluences of our mechanized civilization add dif- climbing of rope, poles, walls, and cargo nets.ficulties to the problem of conditioning men Traversing horizontal objects such as ropes,and thereby make physical fitness more impor- pipes, and ladders.tant than ever before. Even within TOE units, (5) Crawling-High crawl and low crawllabor saving devices and mechanized equip- for speed and stealth.ment exert this softening effect. If men are to (6) Throwing-Propelling objects suchbe developed and maintained at the desired as grenades for distance and accuracy.standard of physical fitness, a well-conceived (7) Vaulting-Surmounting low objectsplan of physical readiness training must be a such as fences and barriers by use of hand as-basic part of every training program. The sol- sists.dier cannot be adequately prepared in any (8) Carrying-Carrying objects and em-other way for the hard work and arduous de- ployment of man carries.mands associated with military life. (9) Balancing-Maintaining proper body

balance on narrow walkways and at heights24. Objective above normal.The overall objective of the physical readiness (10) Falling-Contact with the groundtraining program is to develop individuals and from standing, running, and jumping postures.units who are physically capable and ready to (11) Swimming (in specialized situations)perform their duty assignments or missions -Employment of water survival techniques.during training and in combat. To attain the d. Instilling certain character traits which

12 AGO 6303A

are beneficial to successful accomplishment of by using up excessive amounts of fat-producingmilitary missions to include: food elements.

(1) Confidence-Developing confidence i. Susceptibility to injury is reduced throughthrough achieving progressively more difficult exercise. Muscles, tendons, and joints aretasks as physical ability develops. strengthened and injuries such as hernia, back

(2) Aggressiveness-Participation in strain, and joint sprains are less likely to occurcombative activities and contests to develop de- if muscles are maintained in proper tone.sire and willingness to overcome an opponent.

(3) Reaction under pressure-Trainingthe soldier to think and to act quickly while 26. History of Army Physical Readinessunder pressure is desirable. Competitive con- Every war has revealed the physical defi-tests and game situations are good training ve- ciencies of our men during the initial periodshicles for the development of this trait. of mobilization. This realization fol]owed the

(4) Teamwork-The trait of working to- Civil War and has recurred regularly withgether as a team can be developed through each period of national emergency.competitive events in which a number of men a. Training programs in each war weremust coordinate their efforts in accomplish- geared to the physical need of the era and suc-ment of a physical task. cess was dependent upon the amount of time

available during training to physically prepare25. Benefits of Exercise troops for battle conditions. Frequently, cas-The benefits of exercise are not always under- ualties in initial engagements were attributedstood. Some of the more important products of to the inability of our soldiers to physicallyexercise are listed below. withstand the rigors of combat over rugged

a. Muscular tone is improved and, at the terrain and under unfavorable climatic condi-same time, muscular strength and endurance tions, yet our men have stood the test of battleare built up. when properly prepared.

b. Circulo-respiratory endurance, or wind, is b. During World War II the first physicalimproved through a process of opening up dor- conditioning doctrine that could be scientifi-mant lung capacity to absorb greater amounts cally justified by testing procedure was intro-of oxygen. duced. As the war progressed, this program

c. Circulation of the blood is speeded up and was effective in the physical conditioning ofextended to a greater portion of the body as millions of men for combat.the force exerted by exercise forces the blood c. Postwar periods have traditionally been ato service all parts of the body. The efficiency time of consolidation, and unfortunately someand effectiveness of the heart, lungs, and blood leaders have considered the conditioning phasevessels are improved. of the training program to be a wartime tool.

d. Flexibility is maintained. A wider range With such a philosophy prevalent betweenof muscular movement is possible and the abil- wars, physical readiness was relegated to aity is developed to accomplish a greater num- place of secondary importance resulting in aber of physical skills with rapidity. serious lowering of combat effectiveness. The

e. Elimination of body waste is regulated initial commitment of troops in Korea was aand assisted by bending and twisting of the dramatic display of this failure to recognizebody and the general speedup of body pro- the extreme physical nature of warfare.cesses caused by exercise. d. Over a period of years and the course of

f. Tension is relieved through the working several wars, the costly lessons learned fromoff of excess nervous energy and in the loss of our past military experiences led to an increas-daily worries and cares. Participation in exer- ing interest in the physical condition of thecises leaves little time for worry. fighting man. With this interest has come the

g. Sleep is improved because muscles are ever increasing realization that our troopshealthfully tired after a bout of exercise. A must be well conditioned to operate effectively.byproduct of sound sleep is a relief of tension. No longer can we afford emphasis on physical

h. Control of obesity (fat) is made possible fitness during wartime and de-emphasis during

AGO 6303A 13

peacetime. It is evident that, in spite of in- the daily operational demands of housekeep-creased mechanization and modern weapons, ing, maintenance, support, training, opera-physical readiness retains a vital place in the tions, and other time-consuming tasks make itlife of each individual soldier and in every unit necessary that commanders create the opportu-within the Army. nity for frequent, regular, and vigorous exer-

e. Commanders are well aware of the need cise periods to insure the avoidance of past er-for rugged and well-conditioned soldiers, yet rors.

14 AGO 6303A

CHAPTER 4

PHYSICAL READINESS LEADERSHIP

Section 1. GENERAL LEADERSHIP RESPONSIBILITIES

27. Purpose and Scope b. Positive Approach. Physical readiness

a. The purpose of this chapter is to outline training is strenuous and demanding. It is a

physical readiness responsibilities, qualifica- simple matter for a soldier to malinger if hetions and duties of commanders, staff planners, chooses to do so, and for this reason it is a re-supervisors, and unit leaders to include in- sponsibility of leadership to create an atmo-structors. sphere of desire and motivation. Nothing

b. The purpose of this section is to provide should be done to destroy this attitude, in factinformation as to the leadership to be applied is should be fostered. A negative approachto assure success of the physical readiness ef- must not be identified with physical readiness

f ort. training.c. Maintain Motivation. Any tendency on the

28. Psychological Considerations part of leaders to administer punishment to in-In the full development of a man's total re- dividuals who appear not to be complying with

sources the process is not all physical. To be proper form, or appear not to be doing theireffective in developing physical readiness, best, is to be discouraged. Punitive measures in

the form of multiple repetitions of a physicalleaders must realize that mind and attitude are the form of multiple repetitions of a psialso important to success. The more important tivity may do more harm than good. A posi-

psychological considerations are: tive form of leadership should be utilized withpsychological considerations are:a. Understanding the Value of Physical men who are having difficulty, and only in unu-

Readiness. A desire to be physically ready sual cases should fear of punishment be the

should be created in all personnel. Motivation motivatingfactor behind goodperformance.is increased and men take greater interest inooperation and Develop Morale. Intheir individual physical fitness if they under- a program where maximum physical stress isstand the value and benefits of vigorous exer- placed upon the soldier, it is necessary to gain

cise. When men realize their efforts are an in- his cooperation Favorable reaction is en-vestment in their own personal welfare, it hanced by proper planning and organizatin,

reasonable yet not easy requirements, use ofshould not be difficult to obtain their coopera-tion. Men should understand the objectives, the competition, and application of a progressivebenefits, and the value of each type of exercise program resulting in physical fitness. With theactivity contained in their program. Men development of physical fitness there is anshould also understand the relation of physicalreadiness to survival in combat.

Section II. COMMAND AND SUPERVISORY FUNCTIONS

29. Command Functions of physical readiness which will assure suc-

Commanders should take the following actions cess, and indicate to subordinate personnel the

to support physical readiness training: importance of this training to the welfare of

a. Instill command interest in development the organization.

AGO 6303A 15

b. Allot sufficient time for the achievernent ted for physical readines training. Time wast-of objectives and monitor the use of such allot- ers include unprepared instructors; assign-ted time. The substitution of other training or ment of a group, to an instructor, which isroutine duties for scheduled physical readiness larger in size than a platoon; progressiontraining is unsound and unwise. which does not keep pace with the physical de-

c. Assign and properly utilize qualified per- velopment of the men; extreme formalitysonnel to supervise and conduct physical readi- which usually emphasizes discipline at the ex-ness training. If leadership personnel are not pense of physical fitness; inadequate equip-competent, necessary action should be implement or facilities which require the waiting ofmented to locally train an adequate number of turns to exercise; and lengthy rest periods be-leaders. tween exercises which interfere with the appli-

d. Make necessary facilities and funds avail- cation of overload.able, as required, to support a program which d. Check to determine that the program con-will be sufficient to develop physical readiness tains vigorous physical activity. Such activitywithin all personnel. progressively places greater demands upon the

e. Assure that the physical fitness of individ- body during each exercise session, and alsouals is measured in order to evaluate progress over the duration of the training program. Toand to determine if the program is successful. be of benefit, exercise must tire the muscles

and cause the heart to increase its rate of beat.30. Supervisory Functions e. Determine that each physical fitness pro-Leaders responsible for planning and supervi- gram has an overall objective (para 24), andsion of physical readiness training shoulcd take observe the training as necessary to insurethe following actions to provide effective train- that the established objectives are beinging: achieved.

a. Assure the preparation of physical readi- f. Observe physical readiness training to in-ness training schedules which will apply the sure the use of a positive approach. To imple-principles of physical conditioning (para 18), ment a positive attitude, small unit leaders andand see that these schedules are developed instructors should have an understanding, fair,with a particular type of program plan as a and sympathetic attitude; recognize individualgoal (para 39). differences; and motivate men toward their

b. Provide for wide participation of as many best effort.personnel as possible. All personnel, regardiess g. Guide and inform small unit leaders andof position or age, will benefit from regular ex- instructors concerning approved techniques,ercise. In some instances special efforts are directives, and literature. As necessary, ar-necessary to overcome obstacles to regular and range for local training of instructors to in-frequent training. Special effort is also neces- clude clinics, conferences, schools, and demon-sary to insure remedial conditioning (para 77). strations (app B).Such conditioning should occur for personnel h. Determine the effectiveness of physicalwho are physically substandard, and for all readiness training by observation of training,personnel after extended absence from the con- analysis of field inspection reports, andditioning process due to leave, sickness, injury, through analysis of individual physical fitnessand travel. test scores which may be combined to reflect

c. Prevent waste or unwise use of time allot- the fitness of the unit.

Section lil. SMALL UNIT LEADERS AND INSTRUCTOIS

31. Responsibility in squad and platoon-size units under directThe instruction and conduct of physical readi- control of the leader with overall supervisionness activities is the function of platoon being exercised by the parent unit commander;leaders and personnel assigned as instructors. for example, the platoons of a company all ex-Experience has proven the effectiveness of ercising at the same time under the general su-physical fitness development when conducted pervision of the company commander, with

16 AGO 630SA

each platoon conducting the assignment sepa- 35. Your Personal Fitnessrately and under its own leadership. As a small unit leader who must instruct and32. Your Assignment demonstrate physical activities, it is necessary

that you be in such physical condition to do theYou may be a small unit leader or an instruc- job without undue physical stress. Your physi-job without undue physical stress. Your physi-tor in a school or training center. If you are a cal condition should enable you. to do thosecal condition should enable you. to do thoseunit leader, you may be assigned to a combat things you must demonstrate. Your strength,unit or to a support unit. In this assignment endurance, posture, and your skill should setyou will be responsible for all training to in- does not mean you must ex-the example. This does not mean you must ex-clude physical readiness training. In a different cel, as your nen do not expect championshipsituation you may find yourself assigned as a performance; at the same time they do expect,physical readiness instructor in a school or and deserve, a creditable showing of fitness fortraining situation where your time is fully de- the jobvoted to physical readiness development. This a. Naturally, a previous assignment of a sed-will be in contrast to a unit leader assignment entary nature, or the passage of the youngerwhere only part of your time is devoted to such years, makes it necessary to expend effort totraining. In either case you hold an important regain an acceptable degree of physical fitness.and vital position of leadership as related to b. The use of assistants as demonstrators isthe physical fitness of your men. permissible for specific functions, yet this will

.33. Your Traini.ngl not always be feasible. You must look the part~33, ~ Your Training ~and be in a state of good physical fitness to

You may come to the assignment either fully command the respect of your men.or partially trained, or this may be your firstresponsibility for the development of physical 36. Your Knowledgefitness. If you have had previous training It is necessary for you to possess three types ofthrough experience, make certain your infor- knowledge to properly administer physicalmation is supplemented with study of this readiness training. They are-manual to determine that your experience has a. Leadership Knowledge. You must under-been correct. If you have had professional stand men, know how to lead and motivatetraining in physical education during civilian them, understand how they learn, and applylife, but no Army experience in this area, you this knowledge wisely in the day-to-day train-should also supplement your preparation with ing situation.information from this manual to learn the b. Understanding of Body Functioning. Amethods used by the Army. If you are new to more intelligent application of an exercise pro-this area of training, take advantage of vari- gram can be made when you understand andous ways to learn including attendance at apply the principles and fundamentals whichavailable leader training courses in this sub- govern the physical conditioning of the body.ject area, self study and practice, and discus- You are in a better position with such knowl-sion with experienced leaders. edge to prescribe, adjust, and regulate dosage

34. Your Objectivie and progression as necessary to attain fitnessAs a physical readiness training leader you c. Technique of Exercise Activities. You willhave two general objectives. The first is to mo- e. Technique of Exercise Acties. You willtivate your men to want to be physically fit,and second, to conduct a program that will de- of physical activity makes to physical fitness,

and how each activity is properly applied dur-velop a high degree of physical fitness. Moti- and how each activity is propenly appled dur-vated men will react enthusiastically to the ing the development of such fitness. Skill todemonstrate and lead the various activities isprogram and such an approach to physical fit- necessariay a part of technique and is innecessarily a part of technique and is invalua-ness aids greatly in achieving the local pro-ness aids greatly in achieving the local pro- ble to the instructor, or small unit leader (appgram objectives. B).

AGO 6303A 17

PART TWOPHYSICAL READINESS TRAINING PROGRAMS

CHAPTER 5DEVELOPING PHYSICAL READINESS PROGRAMS

Section 1. CONSIDERATIONS IN ASSEMBLING PROGRAMS

37. Purpose through participation in a developmental pro-The purpose of this chapter is to inform the gram, reach the sustaining stage of condition-personnel who plan and administer physical ing (para 17), their goal is then to maintainreadiness training as to the proper procedure this level of achievement by participation in ain developing programs to meet organizational maintenance program.objectives and standards. (3) Remedial programs. The term reme-

dial is usually applied to those individuals or38. Scope groups of individuals who possess substandardThis chapter contains program planning guid- physical fitness. For example, a remedial phys-ance to include factors which must be consid- ical conditioning program could be applied toered in developing programs; definitions of ac- personnel who are overweight, who fail totivity packages and systems of exercise; how reach physical fitness test standards, or whoto assemble a program; making a proper selec- have missed extended periods of conditioningtion of activity packages; and systems used in due to illness, injury, extended hospitalizationimplementing the packages. or other absence (chap 9).

(4) Leadership development progracms.39. Program Considerations Programs or courses of instruction designed toTo implement workable and effective programs develop physical fitness leaders are in constant(as directed by AR 600-9) the planner must- session throughout the Army. Such instruction

a. Recognize the Needs of Troops. Troop is located in Drill Sergeants Schools, NCOunits are inherently different in their organiza- Academies, unit schools and clinics, and in thetion and mission. The physical readiness pro- branch service schools. These leadershipgram must be tailored to the mission and to the courses may have the dual objective of provid-current state of physical condition as repre- ing knowledge and techniques, and at the samesented by the majority of unit personnel. Pro- time the student is being physically condi-grams to meet this need are of the following tioned.types: b. Consider Time Available. The amount of

(1) Developmental programs. Troops in a time for training operations varies considera-beginning or poor state of physical readiness bly. However, every unit can find time to con-are in need of a program which will develop duct physical readiness training. Frequentstrength, endurance, physical skills, and char- short intervals are preferred over occasionalacter traits which are beneficial to successful longer periods. The general demand for train-accomplishment of military missions (para ing time is so urgent that every minute of time24). Such programs should be applied progres- allotted for physical readiness training shouldsively to gradually come up to a peak of fitness be utilized. By careful planning and organiza-and skill. tion leaders can make effective use of time

(2) Maintenance programs. Once troops, scheduled for this purpose.

AGO 6303A 19

c. Organize for Various Size Groups. It is es- gram started in the summer will have idealsential to stress exercise rather than formality. light conditions, yet in the fall or winter sea-Men must complete the program where they son, darkness will occur at that same hour andare-on the training field, in the motor pool, on interfere with the conduct of the program.the range, next to the classroom, in the office Programs should be developed in seasonalarea, in the shop, aboard ship or elsewhere. blocks and provisions made for anticipatedIt is not always possible to assemble company- changes in conditions.size units. Platoon-size groups are more appro- f. Consider Needed Facilities. An excellentpriate for the proper conduct of physical condi- program can be conducted with practically notioning activities. In certain situations it may facilities since there are exercises which re-be necessary to operate exercise programs for quire no equipment; however, a better programsection- or squad-size units. This manual out- can be developed when supported by certain fa-lines programs for all situations and types of cilities and items of equipment. Proper com-organizations. mand support, plus ingenuity, will solve this

d. Provide for Climate and Exercise Area. In problem. (Items of equipment, when necessaryprograming and scheduling, the climate and to support the recommended exercises, are in-terrain govern the selection of activities. cluded in the chapters on exercise activities.)

(1) Seasonal changes cause differences in g. Specify Appropriate Uniform. The uni-temperature, rainfall, wind chill, and snow. form worn for exercising depends upon theThese changes should be anticipated as these season of the year, the state of the weather,factors will dictate the type of program. When and local regulations. All men should beweather conditions are anticipated to be ad- dressed alike. Undershirts are preferred as theverse, inclement weather plans should be part upper garment when the weather permits. Aof the schedule. uniform that restricts the free movement of

(2) Local terrain and available exercise the body should not be worn when exercising.areas may also govern the selection of activi- h. Consider Availability of Instructors.ties and the type of program which it is possi- Leaders who can lead and direct the scheduledble to support. Some activities, due to mini- activity must be available. Organizationalmum support and space requirements, can be units should train junior officers and NCOscompleted in any area. down to squad or section leaders to instruct

e. Plan for Seasonal Change. As most physi- and lead the various activities (app B).cal readiness training is conducted out-of- i. Secure Command Stupport. Prepare anddoors, it is necessary to recognize seasonal brief the commander to assure his full under-change. A program should be divided into fall, standing of the objectives and administrationwinter, spring, and summer parts. In addition of the program. The full support of the com-to changes of weather, the light conditions mander will greatly improve the chances ofchange. For example, an early morning pro- success.

Section II. SELECTION AND SCHEDULING OF ACTIVITIES

40. Exercise Activities 41. Activity PackagesAfter considering the impact of physiological Many of the physical activities prescribed infactors (para 14), psychological factors (para this manual are arranged in prescribed se-28), and program factors (para 39), the plan- quences and are known as activity packages.ner must determine the exercise activities a. An activity package is a number of exer-which will be appropriate to include in his pro- cises of the same type, assembled as a group orgram. An exercise activity is a single means of a set, and arranged in a specific sequence. Ex-exercise usually identified by the name applied; ercise packages are organized in such mannerfor example, running, log exercises, and obsta- that not more than 15 minutes will be requiredcle course. to complete the execution of any package.

20 AGO 6303A

b. Each type of activity is explained in later be assembled to provide a more complete pe-chapters. The number of available drills,' ta- riod of activity.bles, or circuits, the manner of organization, d. Men are assured a balanced set of exer-and the contribution each makes to the total cises or activities as each package is carefullyprogram are covered. Full understanding of arranged to reach all muscle groups.this information will greatly assist in develop- e. The instructor can concentrate upon theing effective programs. conduct of a vigorous workout as he need not

c. Various designations are used to identify concern himself with selecting the type and du-these exercise packages; for example, condi- ration of the activity.tioning exercises when arranged in a set orderare known as "drills," and other packaged ac- 43. Nonpackaged Activitiestivities are designated as "tables" or "cir- There are several types of activity which arecuits." The following activities are contained not packaged. Activities in this category arein packages: obstacle courses, combat water survival swim-

(1) Activity packages for groups. ming, team contests, and team sports. If time(a) Conditioning Drill One. permits, these activities can be scheduled in(b) Conditioning DrilI Two. combination with packaged activities, or they(c) Conditioning Drill Three. may be scheduled separately. Normally a(d) Rifle Drill. longer period of time is required to conduct one(e) Log Drill. of these activities; for example, most of the(f) Grass Drill. nonpackaged activities require a 50-minute pe-(g) Running Tables. riod to satisfactorily complete their objective.(h) Guerrilla Tables. The benefits of these activities should not be(i) Circuit-Interval Table. overlooked in the scheduling of physical readi-(j) Combatives Tables. ness training as some desirabre objectives can-(k) Relay Tables. not be attained without their use.(I) Strength Circuits:

1. Fixed Circuit. 44. Systems of Exercise2. Movable Circuit. Several methods or systems of exercise are3. Simplified Circuit (Circuit-Inter- available and various activity packages can be

val Table). applied through the use of these systems. Each(2) Activity packages for individuals. system is based upon a method of specific or-

(a) The 6-12 Plan. ganization as follows:(b) The Chairborne Conditioner. a. Single Activity System. A system in(c) Weight Training. which the squad, section, or platoon leader im-(d) Isometric Exercise. mediately assumes command of his unit at the

beginning of the exercise period. He moves his42. Advantages of Packaged Activities unit to a predesignated exercise site at doubleThe use of exercise packages simplifies the time, forms his unit in a circle around him,scheduling and conduct of exercise and results grounds clothing and equipment as appro-in the following benefits: priate, and quickly moves into the exercise rou-

a. Schedule development is simplified as the tine prescribed for that period. There is usu-planner assembles packages which will satisfy ally no time to teach; therefore, the men mustthe training objective. There is no need to deal know the activity to be used. At the conclusionwith selection of individual activities or to be of the 5- to 15-minute period, he returns hisconcerned about the amount of time to be ex- unit to the instructional area at double timepended on each. and releases his unit for the next scheduled ac-

b. Any 15-minute period, and in some cases tivity.less time, can be scheduled or used to perform b. Progressive Activity System. A system inan activity. which the activities are completed by all men

c. If longer periods of time are available or (company or platoon) in the same order duringif the objective demands, several packages can the period. For example, Drill One followed by

AGO 6303A 21

dual combatives, and finally a 1-mile run. This distance within a specified time, alternatedsystem is usually progressive from a warmup with lighter work and recovery but never stop-activity such as Drill One, to an activity which ping during the workout. This procedure is re-contributes in a major way to one of the objec- peated and the intensity increased gradually astives such as the development of aggressive- exercise tolerance permits, but always with ad-ness through combatives, or to a circulo-respir- equate recovery. As physical condition im-atory development activity such as running. proves, dosage increases. The important factor

c. Rotating Activity Szystem. This is a system involved is stress, recover, stress, recover, andwhere the same number of activities or sta- so on. This system is often applied throughtions is used as there are platoons in the com- running, but other activities of a continuouspany. Each platoon rotates through each sta- nature may also be used. An example is thetion in turn. With four plattons in a 50-minute Circuit-Internal Table (chap 15).period about 10 minutes can be devoted to eachstation, or with three platoons approximately15 minutes is available at each station. Activi- 45. Procedure to Apply in Determiningties must be of a type that can be covered in Programthe time allotted. For example, with three pla- The planner should follow these steps in devel-toons Station 1 could be Conditioning Drill oping a program:One; Station 2, Running; and Station 3, a a. Evaluate the unit in view of the psycho-Team Contest. logical, physiological, and program considera-

d. Circuit System. In this method a number tions with emphasis upon unit objective andof stations are set up to provide various types time available.of exercise. Equipment and/or items of appa- b. For each day's program select an activityratus are usually employed. The idea is to keep package, or a combination of activities whichall men busy and exercising vigorously for a will contribute to the objective, and then deter-short period of time at each station. The fixed mine the system to be used in implementingstrength circuit and the movable strength cir- the selected activities.cuits are examples of this system (chap 15). c. In deciding upon the system to use in im-Station changes must be rapid and the exercise plementing the selected activities, the choicemust be started quickly after such change as will be guided by the unit objective and thethe time period at each station is short. Since applicable program considerations outlined inthe objective is to exercise at top speed, the this chapter. There are several possible choicesmotivation comes from frequent changes of ac- and much opportunity for flexibility in pro-tivity by moving to another station featuring a gram development. For example, the weeklydifferent type of exercise. Rotation by station program may contain various exercise pack-groups continues until all men have covered all ages, systems, and time periods. This flexibilitystations. is illustrated in chapter 7. Additional guidance

e. Interval System. This type of training is contained in chapters which follow on pro-stresses the development of strength and en- gram planning of physical training for variousdurance. It involves heavy work for a given types of organizations and personnel.

22 AGO 6308A

CHAPTER 6

PHYSICAL READINESS DURING INDIVIDUAL TRAINING

46. Objective (1) Physical training is contained inThe physical readiness objective during indi- Army Subject Schedule 21-37. This subjectvidual training is to develop in the recruit a schedule provides a standardized program oflevel of physical fitness to support his perform- time allotment approximating 4 hours perance of duty as a unit replacement, or to fit week. The training features progressive andhim for a specialized assignment. vigorous physical activity designed to develop

strength, endurance, coordination, and basic47. Application military skills such as running, jumping,The content of this chapter is applicable to carrying, and crawling.basic combat and advanced individual training. (2) A means of providing the recruit anProgram content for these two phases of train- opportunity to engage an opponent in strenu-ing is prescribed by current Army directives. ous personal combat and to develop confidenceThe physical readiness training specified by is afforded by Army Subject Schedule 21-150.these directives is vigorous and progressive The training resulting from this subject sched-and, coupled with other types of training re- ule provides the recruit a chance to test hisceived during BCT and AIT, results in well- skill against an opponent in bayonet training,conditioned replacments. pugil training, basic hand-to-hand combat, and

a. Army Training Programs. The program against the obstacles of the confidence course.of training for Basic Combat Training (BCT) This varied training is designed to teach skillsis specified by ATP 21-114, or by ATP 21-111. and techniques enabling the recruit to over-

b. Army Subject Schedules. The outline of come an opponent, to instill confidence in hisphysical training for BCT is contained in own ability, to develop his aggressiveness andASubjScd 21-37. Other closely related training will to win, and to afford additional opportu-which makes a major contribution to physical nity to develop physical fitness.readiness during BCT is contained in b. Posture Training. The development ofASubjScd 21-150. Advanced Individual Train- good posture and proper bearing (chap 31) ising (AIT) is specified by branch army subject not confined to a few minutes' instruction dur-schedules which are keyed to the MOS spe- ing the training day, but is a constant factorcialty for which individuals are to be trained. during the BCT program. This is true whether

the recruit is standing, walking, or sitting. Re-48. Basic Combat Training cruits develop good posture by development ofRecruits report for BCT in various degrees of muscle tone to assist in holding the body partsphysical condition and at various physical skill in the proper alinement.levels. During the 8-week training period they c. Evaluation of Physical Fitness. The re-pass through the toughening stage and are cruit is administered a Physical Combat Profi-well along within the slow improvement stage ciency Test at the beginning and at the end ofof conditioning (para 17) by the end of the the training cycle. He must meet the Armytraining cycle. minimum score of 300 points on the final test.

a. Program Content. The content of the BCT d. Remedial Training. Training companiesprogram of physical readiness consists of should conduct such remedial physical condi-physical training and physical contact-confi- tioning as the situation permits or warrantsdence training. (chap 9). If it is clear the recruit cannot per-

AGO 6303A 23

form the physical tasks of BCT, or due to ex- ter training schedule. Lesson plan outlines fortremely pooI' physical condition cannot im- the hours allotted are contained in the subjectprove fast enough to keep up with the pace of schedule and should be of assistance to the in-the training routine, then he should be trans- structor in development of detailed lessonferred to the Special Training Company. Here plans.he can receive special and individual attention a. This program is designed to make theas needed. most of the limited time allotted to physical

training. The subject content is sound and ad-49. Advanced Individual Training heres to accepted current concepts of physicalAlthough the concentration during advanced conditioning. The effectiveness of the instruc-individual training is upon technical and tion outlined in this schedule depends upon itsbranch oriented subjects, the physical readi- leadership.ness aspect of this training must not be b. The hours allotted to physical training areslighted. Training and combat operations are considered to be the minimum, and any lostlargely physical and strenuous in nature. To time seriously affects the progression neces-maintain and build upon the physical base essary to insure success of the program. Thetablished during BCT, a time block for physi- tendency to call off physical training due to in-cal training is provided during AIT. This clement weather should be held to a minimum.training is standardized in length for all per- Since the program can be conducted anywhere,sonnel regardless of branch preparation. full use should be made of hard surface and

a. Program Content. The time allotment and blacktop areas when the ground is wet.scope for physical training are contained in ap- c. The time of day for training is unimpor-propriate MOS designated branch Army Sub- tant except for the hour immediately followingject Schedules. Exercise activities designed to the morning and noon meals. Some units havesupport this time allotment are suggested in initiated "before breakfast" physical trainingASubjScd 21-37. This schedule is intended to over and above the regularly allotted hours. Ifmaintain and improve the level of fitness at- scheduled, this period should not exceed 15 totained in BCT. In cases where the branch re- 20 minutes of not too vigorous activity, termi-quirement for physical fitness (following AIT) nating at least 30 minutes before breakfast.is in excess of a maintenance level, the branch d. If the commander desires additional shortservice school can increase the intensity of the periods of physical training, one of the pack-program during the preparation of the specific aged activities should be selected. This condi-MOS Army Subject Schedules. tioning period can be accomplished in short

b. Evaluation of Physical Fitness. The sol- 15-minute periods during midmorning or mid-dier in AIT is administered at least one Physi- afternoon, or at the end of the training day.cal Combat Proficiency Test during the train- e. Valuable physical conditioning is deriveding cycle. He must achieve the Army minimum from the more vigorous phases of training inscore of 300 points on this test. such basic military subjects as tactical train-

c. FRemedial Physical Conditioning. With the ing, patrolling, technique of fire, close combat,satisfactory completion of stenuous physical fit- and marches. These items of individual andness preparation during BCT, there should be field training should be thoroughly exploited toonly a minimum requirement for remedial add to the all-round physical conditioning ofphysical conditioning during AIT. If some men the individual trainee. In addition, movementare below standard, the training companyare bew standard, the training cmpany to and from training areas can be used to goodshould develop a remedial program (chap 9) to advantage by double timing, speed marching,overcome the problem. or a combination of both. Definite procedures

50. Scheduling should be established as control measures, andare best accomplished in the training centerThe physical training subject schedule for inare best accomplished in the training cent

dividual traning (ASubjSd 21-37) wil fur- standard operational procedure on concurrentdividual traíning (ASubjScd 21-37) will f pcr-nish valuable assistance to the training officerin integrating physical training into the mas-

24 AGO 6303A

51. Leadership toon leaders or company training officers, andThe time devoted to the learning of techniques noncommissioned officers who serve as drilland leadership in training schools is never ade- sergeants, should continue their preparation byquate to learn all there is to know about a sub- study of this manual (chap 4 and app B).ject. For this reason officers who serve as pla-

AGO 6303A 25

CHAPTER 7

COMBAT AND COMBAT SUPPORT TROOP PROGRAMS


52. Objective c. During all unit training, every member ofThe objective of physical readiness training the unit, regardless of position or age, mustfor combat and combat support troops is to de- participate in vigorous exercise to attain thevelop individuals who are physically capable; objective. Upon assignment to a unit, the indi-and units that are physically ready, to perform vidual generally has reached the latter part ofduty assignments and their missions during the slow improvement stage of conditioning.training or in combat. Therefore, during the early part of unit train-

ing, he normally reaches the sustaining stage.53. Application Walking, running, and climbing during unitThis chapter pertains to the development and training contribute to a high level of fitness,maintenance of physical readiness during basic but these alone are not sufficient. To remain inunit, advanced unit, field exercise, and opera- the sustaining stage of physical fitness requirestional readiness training phases for combat continued and regular exercise of a vigorousand combat support troops, and also combat nature.service support troops (para 7).

a. The number of hours allotted for basic 54 Planning Unit Programsunit and advanced unit training depends uponthe type of unit and its mission. Each branch Program planners, prior to attempting to planof service develops Army Training Programs and schedule physicaI training for troop units,(ATP) specifying the time to be allotted to should have a complete knowledge concerningphysical training. the information contained in Part One of this

b. At the conclusion of basic unit, advanced manual. Specific planning guidance is includedunit, and field exercise periods of training, the in chapter 5. This material will be invaluableunit enters a phase known as operational read- as background to the task of selecting andiness training. During operational readiness scheduling programs under the flexible sched-training, the commander specifies the amount uling concept contained in this publication.and type of all training to include physicalreadiness training.

Section II. COMBAT AND COMBAT SUPPORT UNIT PROGRAMS

55. Objective 56. Standards of FitnessThe physical objectives for the combat and The physical standards to be attained by com-combat support unit soldier (para 7) are out- bat and combat support unit personnel arelined in detail in paragraph 24. The attributes higher and more demanding than those ex-and traits as listed in the four areas of para- pected of other personnel due to the nature ofgraph 24 should be developed in each combat the requirement. It is not a simple matter toand combat support unit soldier. He must pos- summarize the expected performance of a com-sess these qualifications if he is to have a fair bat or combat support unit soldier; however,chance to successfully complete his mission. as a measure of his physical combat readiness,

26 AGO 6308A

DAY TIME ACTIVITY

MONDAY 15 MIN. RUNNING, TABLE I

TUESDAY 15 MIN. COMBATIVES, TABLE 1

WEDNESDAY 15 MIN. CONDITIONING DRILL ONE

THURSDAY 15 MIN. RELAYS TABLEII

FRIDAY 15 MIN. CONDITIONING DRILL ONE

SATURDAY 15 MIN. RUNNING, TABLE I

Figure 3. Sample schedule A-single activities.

he must attain or exceed the standards as ical training. At this same time the system toshown in figure 1 on the Physical Combat be used in employment of the selected activityProficiency Test. or activities must be determined. This selection

will affect the support required in equipment,57. Program Development areas, instructors, transportation, and similarVarious packages and systems are provided to requirements.afford the commander maximum flexibility to e. Write the program thus developed into thefit an effective program to his situation. The unit training schedule.unit situation may change from day to day andfrom unit to unit. For this reason, sample 58. Sample Weekly Programsweekly schedules are included to demonstrate Various weekly programs are illustrated tovarious possible combinations of scheduling. show the variety and flexibility which is possi-The steps to apply in designing a program to ble.fit the unit are as follows: a. A sample program (fig. 3) illustrates a

a. Determine the type of program needed. 15-minute time allotment in which the singleThat is, a developmental or maintenance pro- activity system is used with various 15-minutegram (para 39). activity packages scheduled each day. In this

b. Determine the time required per week to program 11/2 hours are scheduled for theaccomplish the needed program. week.

c. In consideration of other scheduled train- b. A more comprehensive weekly programing and the needed program, divide the time (fig. 4) illustrates the scheduling of variousinto daily blocks. On a daily basis it is possible length periods, a variety of activities, and theto schedule one 15-minute period, or one 30- use of three systems during the week. In thisminute period, or a 45-50-minute period; and schedule 31/4 hours are included for the week.in some cases, two 15-minute periods, one in The following should be noted concerning thisthe morning and the other in the afternoon. schedule:

d. With the type of program needed and the (1) On Monday a 50-minute period isobjectives in mind, select an activity package, available for physical readiness training; threeor other activity for each day's scheduled phys- 15-minute packages are scheduled and each

AGO 6303A 27

TOTAL TIME PERDAY TOTAL TIME PER ACTIVITIES REMARKSTIME ACTIVITY

15 MIN. RIFLE'DRILLPROGRESSIVE

MONDAY 50 MIN. 15 MIN. COMBATIVES, TABLE I ACTIVITIESSYSTEM

15 MIN RUNNING, TABLE II

TUESDAY 15 MIN. 15 MIN. GUERRILLA EXERCISES, TABLE ¡ SINGLEACTIVITY

WEDNESDAY 15 MIN 15 MINs RIFLE DRILL SINGLEACTIVITY

THURSDAY 15 MIN CIRCUIT-INTERVAL TABLE SINGLEACTIVITY

15 MIN, STRENGTH CIRCUIT (FIXED)ROTATING

FRIDAY 50 MIN. 15 MIN. CONDITIONING DRILL ONE ACTIVITYSYSTEM

15 MIN CROSS-COUNTRY RUN

WARMUP RUN AND GRASSSATURDAY 15 MIN, 15 MIN. SlNGLE

DRILL, TABLE I ACTIVITY

Figure I,. Sample schedule B--various time periods, activities, and systems.

platoon, under its own leadership, will prog- combat support units (fig. 5) illustrates theress through each scheduled activity in turn. use of the single activity system utilizing 4

(2) On Tuesday, Wednesday, Thursday, hours of training. This schedule includes sus-and again on Saturday, only a 15-minute pe- taining-type activities for a unit that hasriod is available; here the single activity sys- passed through both the toughening and slowtem is utilized in which each platoon leader improvement stages of conditioning. The use ofsupervises the training of his own platoon. competitive-type activities is featured to assist

(3) On Friday the training is under com- in holding the interest of the men and provid-pany control due mainly to a facility ing self-motivation.problem. In this example only one strength cir- d. Many other scheduling combinations arecuit and one cross-country course are available possible through use of the packaged activities,and each will accommodate only one platoon. various lengths of time periods, and differentFor this reason, a Conditioning Drill One sta- systems of administering the activities. Due totion is included and a platoon assigned to each type of duty assigned, some combat and combatstation as shown and they rotate through each support personnel will be better able to followactivity within the 50-minute period. the type of program recommended for combat

c. A third sample schedule for combat and service support units.

Section III. COMBAT SERVICE SUPPORT UNIT PROGRAM

59. Objective specifically, soldiers in service support unitsThe physical objectives for combat service sup- must maintain strength, endurance (both mus-The physical objectives for combat service sup- cular and circular-respiratory), and coordina-

port troops are outlined in paragraph 52. More tiond

28 AGO 6303A

DAY TIME ACTIVITY

MONDAY 15 MIN. RUNNING - CROSS COUNTRY

TUESDAY 60 MIN TEAM ATHLETICS - TOUCH FOOTBALL

WEDNESDAY 15 MIN. RUNNING - CROSS COUNTRY

15 MIN LOG DRILLTHURSDAY 15 MIN. DUAL COMBATIVES

FRIDAY 60 MIN. SPEED MARCH

SATURDAY 30 MIN. TEAM CONTESTS

Figure 5. Sample schedlde C-sustaining activities.

60. Standards of Fitness execution, plus their adaptability, making itThe physical standards of the combat service possible for them to be accomplished withinsupport soldier are established at a level to in- the work area. There are several ways to pro-sure an adequate degree of fitness and result in vide such training:successful attainment of the objective. The (1) Complete the selected exercise pack-minimum objective for combat support troops age in the barracks area during the earlyis reflected in the PCPT standards as specified morning prior to movement to the work area.(fig. 2). (2) Administer the exercise by unit (sec-

tion or platoon) upon arrival at the work area61. Program Development and prior to beginning work.

a. Combat service support units usually have (3) Accomplish the scheduled activitydifficulty finding time for any training activity during a designated period in the day, withas they are committed to supporting the com- those individuals who are not available per-bat units. Personnel are often dispersed indi- forming the exercise individually upon theirvidually to recover vehicles, deliver or pick up return.supplies, drive trucks, make repairs, and many (4) On days when it is difficult to assem-other similar type duties. Other support per- ble the majority of men, have each man exe-sonnel work in one area such as a motor pool, cute the exercise individually, or complete thean office, or ration breakdown point. exercise in small groups when they return to

b. The physical readiness program for com- the work area.bat service support personnel must recog-nize the requirement for a program which will 62. Sample Weekly Programsapply both to the individuals who depart and a. The sample weekly schedule (fig. 6) is de-return to a central work area at intervals dur- signed to be accomplished within the working the day, as well as to the men who remain area. This sample demonstrates several pointsin the same area throughout the entire day. as follows:The packaged activities are ideal for this pur- (1) A 15-minute period is shown each day.pose due to the short time required for their On Monday, Wednesday, and Friday these ex-

AGO 6303A 29

DAY TIME ACTIVITIES REMARKS

MONDAY 15 MINUTES WEIGHT TRAINING, EXECUTED BY

TUESDAY 15 MINUTES CHAIRBORNE CONDITIONER, EXECUTED IN-DIVIDUAL-

TABLE¡ LY

WEDNESDAY 15 MINUTES CONDITIONING DRILL ONE EXECUTED BYGROUP OR

THURSDAY 15 MINUTES MOVABLE STRENGTH CIRCUIT EXECUTED BY.______ _ _GROU P

FRIDAY 15 MINUTES ISOMETRIC EXERCISES, EXECUTED BYGROUP OR

TABLE I INDIVIDU-ALLY

SATURDAY 15 MINUTES RUNNING, TABLE I EXECUTED BYGROUP

Figure (i. Sample schedule D-cornbat support troop personnel.

ercises could be conducted by section or pla- (3) On Thursday and Saturday, due to thetoon, and when those men who are absent be- nature of the activity scheduled, section- orcome available later in the day they can exe- platoon-size groups should execute the pre-cute the prescribed table of exercise on an indi- scribed packages as a group.vidual basis. (4) If time is available during one after-

(2) On Tuesday an apparatus is used noon a longer period of competitive activitywhich would be difficult to supply for each can be scheduled in place of the 15-minute pe-man; therefore, men could individually leave riod, as illustrated.their work at opportune times and execute the b. Combat service support troop units mayprescribed table. find it possible to assemble men for platoon or

30 AGO 6303A

group physical training. If this is practical, ble through the use of packaged activities. Pro-then the schedules similar to sample schedules grams and schedules other than those illus-A, B and C (figs. 3, 4, and 5) may be used. trated in this chapter may be assembled to

c. Flexibility of program planning is possi- provide schedules to fit any situation.

AGO 6303A 31

CHAPTER 8

PHYSICAL FITNESS FOR STAFF AND SPECIALIST PERSONNEL

Section 1. CONSIDERATIONS IN PLANNING PROGRAMS

63. Application occurs with increased age cannot be overcome,This chapter is to provide guidance toward but its effects can be countered. There is nophysical fitness for those individuals or groups reason why a person over 40 should not main-of individuals who are not in a training situa- tain a degree of fitness commensurate with histion and therefore get little or no vigorous ex- age. Physiologists tell us that aging beginsercise during the duty day. This type of situa- somewhere about the age of 40. One man maytion usually applies to personnel who occupy be at this point at 32 and another may notstaff and specialist positions. reach it until he is 50. Factors which postpone

or slow this process at any age are:64. Objective a. Heredity. Some of us inherit a sound bodyThe age span is wide for those who are in this and a slower rate of aging.category and while individual desires and abil- b. Good Health Habits. The faithful practiceities are not the same, there are general and of adequate sleep, diet control, and body hy-specific objectives which are common to all. giene wifl make for better health and fitness.Generally, the objective is to retain strength c. Exercise. Participation in a regular formand muscular endurance, keep up the wind, of exercise adjusted in intensity and type asmaintain muscle tone and flexibility, and prac- age increases.tice coordination activities. Specifically, for d. Menltal Outlook. A desire to remain activethose under 40 years of age it will also be the and a conscious effort to emphasize activitygoal to semiannually work toward a peak of rather than the sedentary life is very impor-condition in preparation to take the physical tant.fitness test.

67. Problem Areas65. Importance of Exercise In establishing group physical activity pro-There is evidence that our rich diet, lack of grams for personnel in staff positions and formuscular activity, and emotional stress is re- specialists, the program planner encountersducing longevity. Exercise is not a cure for all problem areas, which although not easy to re-of the ills that result, but its importance to the solve, can be solved. Among these problemstotal welfare of the human machine is better are:understood as research evidence mounts in a. Time. Personnel involved in this type offavor of exercise. This evidence supports the duty have no duty time programmed by theirArmy's traditional belief that exercise is so im- unit for physical fitness. For example, the tankportant that if not attained naturally as part mechanic must keep the tanks rolling; the per-of our job or duty assignment, we should insert sonnel officer must remain in an office and careit artificially into our weekly routine as often for administration; the clerk must type andas possible, and preferably on a daily basis. file; the staff officer must work out plans and

projects. To assemble such personnel at one66. Fitness and Age time and at the same place is a difficult task.The physical deterioration in the body which b. Age. Young people usually gain the bene-

32 AGO 6303A

fits of exercise naturally, because the activities e. Attitude. The attitude of some personnel isthat appeal to them are vigorous. As age in- one of disinterest. This condition can afflict anycreases, big-muscle activities usually decrease. man, regardIess of age.However, at any age the infirmities associated (1) Some men are too tired to be inter-with lack of exercise begin to take their toll: ested. If physical activity is eliminated frommuscular flabbiness, shortness of breath, poor the daily routine, a declining state of physicalcirculation, stiffness, tensions, interrupted and fitness will result and soon the individual willfitful sleep, overweight, and susceptibility to have just enough or perhaps not enough physi-injury become more prevalent. Often older men cal ability to get through the sedentary dutiesremember the level of fitness they maintained which constitute the day's work. At best he isas young men. In later years they try to completely "beat" at the end of the day or atachieve the same level. Failing to do so, they worst he "drags" through the latter part ofthink it of no use to settle for anything less. the day with too little energy to be effective.Others, feeling that exercise is for younger (2) Others feel exercise is not dignified. Inmen, make no effort to maintain physical fit- our highly technical and cultivated society theness. Within a group of staff and specialist local attitude may not be conducive to exercise.personnel the age span may be from young In some instances exercise is looked upon as amen in their late teens or early twenties, to waste of time, as a mark of crudeness, or as amen who are over 40. This fact creates a prob- mark of the unintelligent. Good honest sweat islem of activity selection to fit the needs of vari- not a trademark of getting ahead in these in-ous age groups. stances, yet there are professions where this

c. Physical Needs. Some men in the group attitude would prove to be detrimental to themay be in excellent physical condition regard- completion of the mission. The Army is cer-less of age, and others may be in quite poor tainly the last place in our society where suchcondition. All personnel will not have the same an attitude should be accepted as desirable.physical need and this factor rmay cause a f. Interest. The selection of physical activi-problem at the beginning of the program. ties must be carefully handled for this typeThose personnel in good condition will have group. Some will want to participate only ina tendency to become impatient waiting for the those ativities of their interest Frankly, sothose activities of their interest. Frankly, someothers to pass through the toughening stage.

td. Physical Psroufiles. Soe personnel in this activities are of such little vigor that the out-d. Physical Profiles. Some personnel in this come is questionable toward developing andcategory will have minor physical profiles. In deemaintaining a satisfactory degree of physicalfact some will have been diverted into the spe- sati cafitness. At the same time, if the activities can-cialist category due to their profile assignment.

Certain catoncessions may be required due to not hold the interest of the group, the programsuffers. Boredom also must be countered as thethese profiles which in turn may complicate program continues over a long period.

program planning. A close check should bemaintained on men with profiles and on allmen over 40 regardless of profile.

Section II. ORGANIZATION AND CONDUCT OF PROGRAMS

68. Types of Programs lems are lack of knowledge as to what to doPrograms of physical activity for staff and and how to do it, also lack of facilities, time,specialist personnel can either be group or in- interest, and similar obstacles. The individualdividual programs. Group programs are more usually prefers a group program as these prob-successful as the group spirit will carry men lems of time, place, selection of activity, facili-along and provide incentive. A great deal of ties, and equipment are established or providedwillpower must be exerted by the individual to for him.continue a personal fitness program over an ex-tended period of time. Many problems plaguethe individual as he attempts to organize and To be successful a group program must over-conduct his own program. Some of these prob- come the problem areas outlined in paragraph

AGO 6303A 33

67. The following solutions to these problems 70. Recommended Group Activitieshave been successfully applied: Most of the activities included in Parts Three

a. Scheduled Time. Programs should be and Four of this manual are suitable. The fol-scheduled at a time when the maximum num- lowing activities are particularly appropriateber of personnel can attend. During the duty for staff and specialist personnel: conditioningday is best, or immediately after the close of drills, log exercises, grass drills, running,the duty day. Early morning and after supper strength circuits, swimming, and team sports.periods are generally least successful. In some Individual sports may also be added. Theseinstances, two periods are scheduled each day sports must be vigorous in order to make a def-and the individual is permitted to determine, inite contribution to physical fitness. For theon a daily basis, which period he will attend. mechanics and methods of assembling a groupExercise programs should be scheduled no less program see chapters 5 and 7.than three times per week and preferably on adaily basis. 71. Personal Fitness Programs

b. Age Divisions. Two elements must be con- Personal programs are difficult to maintain,sidered in connection with age if the group is yet some men are very successful with year-to be divided into subgroups. The first consid- round programs. Some others who attempteration is the level of physical condition and their own programs have good intentions butthe second is age. At the beginning those in fail due to backsliding. There are many rea-poor condition and older personnel (over 35) sons for this condition, but here are three com-may be in the same group, and the second mon problems.group may be made up of younger men (17 to a. Time Limitations. Some men try activities35) who are in good physical condition. Pro- which are not interesting to them and at theirgression and overload in conduct of the activi- own choosing busy themselves with other non-ties, as applied to each group, should be regu- physical activities which soon "choke off" thelated according to the needs of the group. time for exercise. Others begin an overambi-

c. Physical Profile Allowances. Care should tious program which takes too much time andbe exercised to insure that the individuals who rather than trim their program somewhat theyhave physical profiles are made to feel accepted drop the whole thing. Still others firmly decideand part of the group. At the same time, some upon a daily program which naturally is diffi-of the activities may be too strenuous or difficult to maintain. When they are forced to occa-cult for them to accomplish. If these men are sionally miss the daily workout, no visibleconsidered as individuals and allowances are signs of harm are apparent. First, it is an occa-made for their individual handicaps, they can sional forced miss; next, it is a frequent volun-benefit from the execution of activities they tary absence; and before long, no activity re-can accomplish. mains. The only solution is for the individual

d. Meeting Individual Needs and Interests. to understand the benefits of exercise and thenThe program must be dignified. Some of the set up a reasonable exercise program, adopt itphysical activities which the new recruit finds as part of his daily life, and stick to the con-interesting and challenging offer no interest- cept that exercise is a necessary activity.holding element for the more experienced sol- b. No Facilities. Many of us have a favoritedier. Careful selection of activities must; be physical activity which we pursue faithfullymade in this connection. A varied program with great benefit. Through a change in sea-usually insures that personnel interests are son, or perhaps transfer to a new post, the fa-met and at the same time boredom is counter- cilities are unavailable. With no facilities weacted. Conditioning activities and running fol- feel justified in nonpursuit of exercise. An in-lowed by competitive sports proves to be the dividual program must be changed and ad-way to hold interest and satisfy the need for justed to accommodate such problems as theyvigorous activity. Competition in team sport arise.and in dual sport tournaments adds an element c. Loss of Interest. Too many times individu-of interest and offers a change of pace as com- als adopt a program that fits the interest andpared to pick-up types of competition. skill level of some other person but which fails

34 AGO 6303A

to fit their personal philosophy, aptitude, inter- tivity over the other; that choice is for you toest, or need. For example, some people are make. The plan that works best for the major-bored by a particular type of exercise, yet be- ity of men is one in which conditioning exer-cause their best friend is a faithful advocate of cises are used as a basic and constant means ofthis form of exercise they adopt it with a rapid exercise. Such exercise has the following ad-and predictable loss of interest. The beginner vantages:will rapidly lose interest during the learning a. The activity can be completed in a shortperiod in an activity which requires a high de- time.gree of skill to result in satisfaction from par- b. No special facilities or equipment are re-ticipation. This is particularly true in individ- quired.ual and dual sports of a highly skilled nature. c. Dosage and progression can be controlledTherefore, an understanding that as skill de- by the individual.velops satisfaction will also develop may assist d. Complicated skill need not be developed toin sustaining interest through the learning pe- receive benefit from the exercise.riod. e. There is no need to depend on others to as-

sist in completing the activity.72. Choice of Activities f. Daily participation is easier because of theAny combination of physical activity is possi- simplicity and convenience of the exercise.ble on an individual basis. The activities youselect should be suited to your individual inter- 75. Recommended Conditioning Activitiesest, your ability, your physical need, your age, You may use conditioning exercises as a basicthe time you make available for exercise, and form of exercise and supplement these exer-the facilities availabfe to you. In many cases cises on a regular or occasional basis by otherthese items serve as limiting factors in the se- forms of physical activity. If by chance thelection of a program but in no case should other forms of exercise do not materialize,these items serve as an excuse for no physical your physical fitness need not suffer becauseactivity. you are on a regular program which will fill

the requirement of maintaining basic physical73. Dual Sports fitness. To assist you in regulating dosage andThere are several games or sports, known as progression and to provide convenient forms ofdual sports, which are popular with many men exercises, the following activities are recom-and for which facilities are available at most mended as examples of noncompetitive condi-installations. Included in this category are tioning activities.such games as badminton, tennis, handball, a. The 6-12 Plan. This plan features six ta-golf, and bowling. Most men enjoy competition bles of conditioning exercises which have beenand these dual sports are competitive. They closely graded for age. These six tables containalso call for participation with companions, six exercises each and a table can be completedwhich many people prefer to exercising alone. in 12 minutes. The tables are progressive inInformation concerning these sports is readily difficulty from 1 through 6, and progressionavailable at newsstands or at libraries. guidance is provided (para 240-246).

b. Weight Training. One table for weight74. Noncompetitive Activities training is provided consisting of seven exer-Some men prefer noncompetitive activities cises. Fifteen minutes is adequate to completewhich are usually done individually. Such ac- the table (para 247-251).tivity includes weight training, swimming, c. Chairborne Conditioner. This apparatusrunning, walking, and conditioning exercises. can be constructed from pipe at any shop withIn these activities you can set your own pace welding facilities. Two tables of exercises areand have more definite control of your pro- provided, with the second table progressivelygram as you are not dependent upon others. more difficult than the first. Fifteen minutes isYou may wish to participate in one or more of adequate to complete a table (para 234-239).these conditioning activities. It is not the in- d. Isometric Exercises. These simple exer-tent here to promote or dictate any single ac- cises are organized into three tables and can be

AGO 6303A 35

completed in almost any area in a period of with the activities contained in paragraph 75,time less than 15 minutes (para 252-257). running should be added to the program for

men over 40. The type of running should be a76. Running for Men Over 40 steady double time; sprint running should beAfter a preliminary period of conditioning avoided.

36 AGO 630SA

CHAPTER 9

REMEDIAL PHYSICAL CONDITIONING

Section I. INTRODUCTION

77. Definition 79. Need for Remedial ActionRemedial physical conditioning is a process by To achieve a full degree of operational readi-which physically substandard individual per- ness it is necessary to bring all men up to thesonnel are conditioned to meet the standard prescribed standard. Experience has demon-prescribed for their group. strated that some men will have difficulty due

to a poor state of fitness, overweight, or lack of78. Application motivation. Attention to these individual defi-The company, battery, or troop commander ciencies will help improve unit physical readi-identifies personnel who cannot achieve the ness.prescribed Physical Combat Proficiency Teststandard at the time of the semi-annual admin-istration of that test. Notation is made of the 80. Medical Reconditioning Responsibilityparticular weakness of body parts as indicated Physical reconditioning is the treatment dur-by failure of certain test events. These men are ing hospitalization that is aimed at restoringthen placed in a special remedial program, ei- physical fitness to damaged areas of the body.ther at platoon or company level, and extra This treatment is accomplished through thetime is devoted to overcoming the weakness. use of progressively graded physical activitiesThese extra periods of conditioning may be under professional supervision. Reconditioningduring or after duty hours, as determined by is a medical responsibility.local conditions.

Section II. DETECTING INDIVIDUAL NEED

81. Types of Deficiencies d. Overweight or Underweight. Either con-dition may interfer with physical fitness and

Physical deficiencies which can be corrected by accomplishment of mission. Lack of exercise isexercise fall into several categories. not always the cause. The cause may be mal-

a. Lack of Strength in One or0 More Body function of normal physiological functions orParts. The major muscle areas concerned are it may be due to poor health habits such asthe arms and shoulder girdle, back, abdomen, over- or undereating, lack of adequate rest, orand legs. overconsumption of alcohol.

b. Lack of Overall Endurance. Usually thereis deficient muscular and circulo-respiratory e. Lack of Motivation. Personnel are not all(wind) deent mdurance. and circulo-respirator motivated to attain or maintain a desirable(wind) endurance. state of fitness. Some personnel do not under-

c. Deficiency in Coordination and Agility. In state of fitness. Sorne personnel do not under-these cases physical skill is not developed to a stand the importance of physical fitness, somesatisfactory degree in such activities as crawl- find proper exercise too difficult, and othersing, running, jumping, climbing, traversing, find it inconvenient.vaulting, pushing, pulling, lifting, and carry-ing.

AGO 6303A 37

82. Causes of Deficiencies performance. The scorecards of individualsThere are several causes which are responsible who fail required standards should be sepa-for men to be deficient in physical fitness. rated from those who pass and an analysis

,a. Absence of exercise. made to determine the cause of failure as re-b. Exercise which fails to develop all muscle vealed by test scores.

groups and components of fitness. b. By observation of men as they performc. Exercise which is not vigorous enough, or physical tasks.

which lacks progression. (1) Men who have difficulty during train-d. Injury or illness which depletes fitness. ing or in physical types of work.e. Inadequate amounts of sleep or rest. (2) Personnel who are obese and there-

fore experience difficulty.c. Observation and attention to those person-

83. Methods of Detection nel who are:The commander has several means by which to (1) Often on sick call.detect physical deficiencies: (2) Returnees from hospitalization.

a. Through analysis of physical fitness test (3) Newly assigned personnel.

Section III. ADMINISTRATION OF REMEDIAL ACTION

84. Group Attitude cution of an exercise program as prescribed byMen who are singled out as being physically medical authorities.deficient are self-conscious and are not alwaysconvinced they need extra help. They must be .handled correctly and not be made to feel a. A remedial group is usually a small groupguilty about their state of fitness. Encourage- of men within a company-size unit. In some sit-ment is often needed and desirable. uations it may be a larger group numbering 50

to 75 men. In the case of a larger group divide85. Motivation the men initially into subgroups according toWithin a deficient group motivation may be ability, and prescribe exercise loads commensu-low. These men must be convinced that a pro- rate with their ability. General conditioningper and special remedial program which is tai- activity will be sufficient in the early part oflored to their needs will help them and will the program to qualify men who are on theeliminate their deficiencies. borderline. This will reduce the size of the

group, thus permitting more individual and86. Leadership specialized attention to those who remain.The leader of this group must study each man b. As the program progresses it will be nec-

essary to regroup men who have like defl-and know his deficiencies. He must be sympa- iencies in order t hat they can concentrate defithetic, counsel men individually, maintain rec- their weakness. For that they can concentrate onords, observe men closely as they progress their weakne group my be weak in the armsthrough the remedial program, and adjust the (1) One group may be weak in the armsthrogram asthe requiredia program, and adjust the and shoulders as revealed by their failure of

the Horizontal Ladder Test event. This group,87. Measurement with an assistant instructor in charge, canMen in this group should be measured by the work on pullups, rope climb, pushups, rifle orPhysical Combat Proficiency Test either indi- tlog exercises, horizontal ladder, and similarvidually or by group when improvement in yp es.performance is noted. When testing reveals the (2) Another group may be weak in gen-individual to be satisfactory, normally he ral endurance as revealed by the 40-Yard Lowshould be released from the remedial group. Crawl and the One-Mile Run test events. ThisThere may be exceptions to this policy in the group could profit from participation in condi-

tioning drills, running, grass drilí, andcase of men who are overweight or in the exe- tonng drs running grass drill, andstrength 8 Aircuit.

38 AGO 6303A

(3) It may be necessary to form some practice may be the cause of such deficiencies.groups to overcome weaknesses in skills, such In this instance instructors must provide anas an inability to throw, or quickly change di- opportunity to practice and correct poor formrection while running, to crawl rapidly, or to and other errors as they are noted.carry a load. Lack of coordination or lack of

AGO 6303A 39

PART THREE

PHYSICAL ACTIVITIES

CHAPTER 10

CONDITIONING DRILLS ONE, TWO, AND THREE


89. Description and Function reached should be maintained in future use of

Conditioning drills are calisthenic-type exer- the drill, or until another drill is used Pro-cises organized and numbered in a set pattern. gression can also be gained by moving fromEach drill contains seven exercises which can Drill One to Drill Two, as Drill Two is morebe completed in 15 minutes. The function of demandingconditioning drills is to exercise all major mus- 93, Starting Positionscle areas in order to develop strength, endur-ance, coordination, and flexibility.

are explained as part of each exercise. Basic

90. Area and Equipment positions are explained in appendix B.

Any level area is satisfactory for conduct of 94 Leadershipthe drills. Drills One and Two contain groundexercises; if ground conditions are unsatisfac- A principal instructor is required to demon-tory Drill Three should be used as it contains strate and lead the dril. He must be familiarno ground positions. Usually, no equipment is with ieadership techniques peculiar to condi-required; however, if the group exceeds a pla- tionin drils to include the exercises, com-toon in size an instructor's stand is necessary. mands, counting cadence, cumulative count,

formation, method of teaching the exercises,91. Formation and utilization of assistant leaders.

The extended rectangular formation is pre- 95. Peace in the Programscribed (app B).

Conditioning Drills One, Two, and Three reach

92. Starting Dosage and Progression all major muscles of the body. They are easy to

The starting dosage is six repetitions of each learn and to perform, and they are simple toexercise. An increase of one repetition for each administer and supervise. These features, cou-three periods of exercise, in which the drill is pled with the short time required for comple-performed, is an acceptable rate of progres- tion, the fact that no equipment is necessary,sion. This rate is continued until 12 repetitions and adaptability to most areas of execution,can be completed. At this point the level make these drills possible in any program.

Section II. CONDITIONING DRILL ONE

96. Exercise 1. High Jumnper bows locked, palms facing, fingers extended

a. Starting Position. Feet separated shoulder and joined, head and eyes to the front (A fig7). (Elbows remain locked throughout the ex-

width, knees flexed, body bent forward at thewaist, arms alined with the trunk and hips, el-

AGO 6303A 41

b. Cadence. Moderate. body until the thick portion of chest touchesc. Movement. A four-count exercise: at the the ground.

count of- (2) TWO-Raise the body until elbows(1) ONE-Take a slight jump into the are straight and locked.

air, swinging the arms forward and up to (3) THREE-Repeat the action of countshoulder level. ONE.

(2) TWO-Take a slight jump into the (4) FOUR-Repeat the action of countair and swing the arms downward and back, TWO. (On returning to position of attentionreturning to the starting position. the silent one-two count is used in reverse.)

(3) THREE-Take a vigorous leap intothe air, swinging the arms forward and up to 99. Exercise 4. Trunk Twisteran overhead position, momentarily looking a. Starting Position. Feet are spread moreskyward. On returning to the ground the knees than shoulder width apart, fingers laced be-are flexed, head and eyes return to the front. hind neck, thumbs pointing downward, elbows

(4) FRONT-Repeat the action of count back (D, fig. 7). (Elbows remain well backtwo. throughout the exercise.)

b. Cadence. Slow.97. Exercise 2. Bend and Reach c. Movement. A four-count exercise: at the

a. Starting Position. Feet spread more than count of-shoulder width, arms overhead, elbows locked, (1) ONE-Keeping the knees locked andpalms facing, fingers extended and joined, head back straight, bend forward at the waistand eyes to the front (B, fig. 7). sharply, with a slight recovery.

b. Cadence. Moderate. (2) TWO-Twist the trunk to the leftc. Movement. A four-count exercise: at the vigorously at the waist, keeping the elbows

count of- back. The left elbow is higher than the right.(1) ONE-Bend at the knees and waist, (3) THREE-Twist vigorously to the

swing the arms straight downward and reach right, so the left elbow comes under the right.between the legs. Touch the ground as far to (4) FOUR-Straighten sharply to thethe rear as possible and look to the rear. (El- starting position.bows remain locked throughout the exercise.) Note. Do not attempt to touch the elbows to the

(2) TWO-Recover sharply to the start- knees on counts TWO and THREE.ing position.

(3) THREE-Repeat the action of count 100. Exercise 5. Squat BenderONE. a. Starting Position. Feet are spread less

(4) FOUR-Repeat the action of count than shoulder width apart, hands on hips,TWO. thumbs in small of back, elbows back (E, fig.

7).98. Exercise 3. Push up b. Cadence. Moderate.

a. Starting Position. Front leaning rest posi- c. Movement. A four-count exercise: at thetion: to assume this position there is a silent count of-one-two count. On the silent count of one, as- (1) ONE-Assume the squatting position,sume the squatting position, heels together, el- maintain balance on the balls of the feet, withbows locked inside the knees, hands fiat on the trunk erect thrust arms forward to shoulderground directly beneath the shoulders. On the level, elbows locked, palms down.silent count of two, thrust the legs to the rear, (2) TWO-Recover to starting position.toes and heels together, body straight from Elbows are well back.head to heels (C, fig. 7). (3) THREE-Keeping the knees locked,

b. Cadence. Moderate. bend forward at the waist, touching thec. Movement. A four-count exercise: at the ground in front of the toes.

count of- (4) FOUR-Vigorously recover to the(1) ONE-Flex the elbows lowering the starting position.

42 AGO 6303A

A. HIGH JUMPER EXERCISE I

STARTING 1 2 3 4POSITION

B. SEND AND REACH EXERCISE 2


C. PUSH UP EXERCISE 3

STARTING I 2 3 4POSITION

D. TRUNK TWISTER EXERCISE 4

STARTINGPOSITION I 2 3 4

E. SQUAT BENDER EXERCISE 5

STARTINGPOSITION I 2 3 4

F. BODY TWIST EXERCISE 6

STARTING 2 4POSITION

G. STATIONARY RUN EXERCISE 7

STARTING 2POSITION

Figure 7. Conditioning drill one.

AGO 6303A

101. Exercise 6. Body Twist 102. Exercise 7. Stationary Runa. Starting Position. On the back, arms ex- a. Starting Position. Position of attention

tended sideward on the ground, palms down. (G, fig. 7).The legs are raised to a near vertical position, b. Cadence. Fast.feet together, knees locked (F, fig. 7). c. Movement.

b. Cadence. Slow-fast. (1) At the command of execution startrunning in place, first lifting the left foot andcontinue double time cadence; follow the in-

count of- structor as he counts two repetitions of ca-(1) ONE-Lower legs slowly to your left dence; for example, 1, 2, 3, 4-1, 2, 3, 4. The

until they touch the ground near the left hand, instructor then gives informal commands suchkeeping the knees straight and shoulders on as "FOLLOW ME." Run on the toes and ballsthe ground. of the feet, keeping the back straight. Speed it

(2) TWO-Recover the starting position up. Increase to a sprint, raise the knees high,by quickly raising the legs, keep knees straight lean forward at the waist, and pump the armsand feet together. vigorously. Slow it down.

(3) THREE-Repeat movement of count (2) To halt the exercise the instructorONE, except the movement is to the right side. will count two repetitions of cadence as the left

(4) FOUR-Recover sharply to the start- foot strikes the ground: 1, 2, 3, 4-1, 2, 3,ing position. LT.

Note. When counting cadence the instructorcounts only as the left foot strikes the ground. Theduration of the exercise is approximately 1 1/2 minutes.

Section III. CONDITIONING DRILL TWO

103. Exercise 1. Jumping Jack (1) ONE-Turn the trunk to the left anda. Starting Position. Feet separated more bend forward over the left thigh, attempting to

than shoulder width, arms overhead (A, fig. touch the fingertips to the ground outside the8). left foot. Keep the left knee straight. On suc-

b. Cadence. Moderate. cessive repetitions attempt to touch fartherc. Movement. A four-count exercise: at the and farther to the side.

count of- (2) TWO-Recover to the starting posi-(1) ONE-Jump to position with the feet tion.

together and assume the squatting position, (3) THREE-Turn the trunk to the rightswinging the arms sideward and downward, and bend forward over the right thigh, tryingplacing the hands palms down on the ground, to touch the hands to the ground outside theelbows locked inside the knees. right foot. Keep the right knee straight.

(2) TWO-Recover to the starting posi- (4) FOUR-Recover to the starting posi-tion by jumping to the side straddle and swing- tion.ing the arms sideward overhead.

(3) THREE-Repeat the action of count 105. Exercise 3. Eight Count Push UpONE. a. Starting Position. Position of attention

(4) FOUR-Recover to the starting posi- (C, fig. 8).tion. b. Cadence. Moderate.

c. Movement. An eight-count exercise: at the104. Exercise 2. Turn and Bend count of-

a. Starting Position. Side straddle, arms ov- (1) ONE-Assume the squatting position,erhead (B, fig. 8). palms on the ground directly beneath the

b. Cadence. Moderate. shoulders, elbows locked inside the knees.c. Movement. A four-count exercise: at the (2) TWO-Thrust the legs to the rear as-

count of- suming the front leaning rest position.

44 AGO 6303A

A. JUMPING JACK EXFFCI.;E

STARTING xPOSITION

a. TURN AND BEND EXERCISE 2

STARTING 2 3 4POSITION

C. EIGHT COUNT PUSH UP EXERCISE 3

STARTING I 2 3 4POSI T ON

5 6 7 8

E. SQUAT STRETCH EXERCISE 5


E. LEG CIRCULAR EXERCISE 6

STARTING t 2 3 4POSITION


STARTING I 2POSITION

Figure 8. Conditioning drill two.

AGO 6303A 45

(3) THREE-Flex the elbows until the (2) TWO-Keeping the fingertips on thethick portion of the chest touches the ground. ground, straighten the knees completely and

(4) FOUR-Raise the body on a straight raise the hips.plane until the elbows are locked. (3) THREE-Recover to position ONE.

(5) FIVE-Repeat the action of count (4) FOUR-Recover to the starting posi-THREE. tion.

(6) SIX-Repeat the action of countFOUR. 108. Exercise 6. Leg Circular

(7) SEVEN-Recover to the squatting a. Starting Position. On the back, armsposition as in count ONE (elbows locked inside stretched sideward, palms down, feet raised 1the knees). foot from ground, knees straight (F, fig. 8).

(8) EIGHT-Return sharply to the posi- b. Cadence. Slow.tion of attention. c. Movement. A four-count exercise: at the

count of-106. Exercise 4. Turn and Bounce (1) ONE-Swing the legs as far as possi-

a. Starting Position. Feet spread more than ble to the left, keeping the knees straight andshoulder width apart, arms sideward at shoul- the legs together.der level, palms up (D, fig. 8). (2) TWO-Swing the extended legs over-

b. Cadence. Slow. head with the thighs as close as possible to thec. Movement. An eight-count exercise: at the trunk.

count of- (3) THREE-Swing the legs as far as(1) ONE-Turn sharply to the left as far possible to the right.

as possible, then recover slightly. (4) FOUR-Recover to the starting posi-(2) TWO-Again turn to the left as far tion.

as possible and recover as in ONE.(3) THREE-Repeat the action of count 109. Exercise 7. Stationary Run

TWO. a. Starting Position. Position of attention(4) FOUR-Recover sharply to the start- (G, fig. 8).

ing position. b. Cadence. Fast.(5) FIVE-Turn sharply to the right as c. Movement.

far as possible, then recover slightly. (1) At the command of execution start(6) SIX-Again turn to the right as far running in place, first lifting the left foot and

as possible and recover as in FIVE. continue double time cadence; follow the in-(7) SEVEN-Repeat the action of count structor as he counts two repetitions of ca-

SIX. dence; for example, 1, 2, 3, 4-1, 2, 3, 4. The(8) EIGHT-Return to the starting posi- instructor then gives informal commands such

tion. as "FOLLOW ME." Run on the toes and ballsNote. The head and hips remain to the front of the feet, keeping the back straight. Speed it

throughout the exercise and the knees and elbows are up. Increase to a sprint, raise the knees high,locked at all times. lean forward at the waist, and pump the arms

vigorously. Slow it down.107. Exercise 5. Squat Stretch vigorously. Slow it down.(2) To halt the exercise the instructora. Starting Position. Attention (E, fig. 8). will count two repetitions of cadence as the leftb. Cadence. Moderate. foot strikes the ground: 1, 2, 3, 4-1, 2, 3,c. Movement. A four-count exercise: at the HALT.

count of- Note. When counting cadence the instructor(1) ONE-Squat, placing the hands on counts only as the left foot strikes the ground. The

the ground about 12 inches in front of the feet. duration of the exercise is approximately 1 1/2 minutes.

Section IV. CONDITIONING DRILL THREE

110. Exercise 1. Side Straddle Hop b. Cadence. Moderate.a. Starting Position. Position of attention c. Movement. A four-count exercise: at the

(A, fig. 9). count of-

46 AGO 6303A

A. SIDE STRADDLE HOP EXERCISE 1


B. BACK BENDER EXERCISE 2

STARTING ¡ 2 3 4POSITION

C. SqUAT THRUST EXERCISE 3


D. SIDE BENDER EXERCISE 4

POSTTN 2 3 2 3 4

E. KNEE BENDER EXERCISE 5

STARTING 2 3 4POSIT ION

F. BeTTOMS UP EXERCISE 1



STARTING I 2POSITION

Figure 9. Conditioning drill three.

AGO 6303A 47

(1) ONE-Take a slight jump into the sideward and overhead, thumbs interlocked,air, moving the legs sideward (more than palms to front, fingers extended and joined, el-shoulder width apart), at the same time swing bows locked (D, fig. 9).the arms overhead (to an overhead position), b. Cadence. Slow.clapping the palms together. c. Movement. An eight-count exercise: at the

(2) TWO-Take a slight jump into the count of-air, swing the arms sideward and downward, (1) ONE-Bend to left as far as possible,returning to the starting position. then recover slightly.

(3) THREE-Repeat the action of count (2) TWO-Again bend to the left as farONE. as possible, then recover slightly.

(4) FOUR-Repeat the action of count (3) THREE-Repeat the action of countTWO. TWO.

(4) FOUR-Recover sharply to the start-111. Exercise 2. Back Bender ing position.

a. Starting Position. Standing, feet 12 inches (5) FIVE-Bend to the right as far asapart, fingers laced behind the head (B, fig. 9). possible, then recover slightly.

b. Cadence. Slow. (6) SIX-Again bend to the right as farc. Movement. A four-count exercises: at the as possible, then recover slightly.

count of- (7) SEVEN-Repeat the action of count(1) ONE-Bend the upper trunk back- SIX.

ward, raising the chest high, pulling the el- (8) EIGHT-Recover sharply to thebows back, and looking upward. Keep the starting position.knees straight. Note. Keep the elbows and knees locked through-

(2) TWO-Recover to the starting posi- out the exercise. The bend should occur to tihe side and~~~~~~~~~~tion. ~not to the front.tion.

(3) THREE-Repeat the action of count 114. Exercise 5. Knee BenderONE. a. Starting Position. Feet are spread less

(4) FOUR-Recover to the starting posi- than shoulder width apart, hands on hips,tion. than shoulder width apart, hands on hips,tion. thumbs in small of back, elbows back (E, fig.

112. Exercise 3. Squat Thrust 9).b. Cadence. Moderate.a. Starting Position. Position of attention c. Movement. A four-count exercise: on the

(C, fig. 9). count of-b. Cadence. Moderate. (1) ONE-Do a knee bend, lean trunkc. Movement. A four-count exercise: at the forward at the waist, thrust arms between legs

count of- until the extended fingers touch the ground,(1) ONE-Assume the squatting posi- palms to the rear, hands 6 inches apart.

tion; heels together, placing the hands flat on (2) TWO-Recover sharply to the start-the ground, shoulder width apart, elbows ing position.locked and inside the knees. (3) THREE-Repeat the action of count

(2) TWO-Thrust the legs to the rear, ONE.assuming the front leaning rest position, body (4) FOUR-Repeat the action of countin line from head to heel, heels and toes to- TWO.gether.

(3) THREE-Return to the squatting po- 115. Exercise 6. Bottoms Upsition as in ONE. a. Starting Position. Front leaning rest posi-

(4) FOUR-Return to position of attention, a silent one-two count is used as in thetion. pushups (F, fig. 9).

b. Cadance. Moderate.113. Exercise 4. Side Bender b. Cadance. Moderate.c. Movement. A four-count exercise: at thea. Starting Position. Feet are spread more count of-

than shoulder width apart, arms are raised (1) ONE-With the weight on the hands

48 AGO 6303A

and knees locked, jump forward bringing the running in place, first lifting the left foot andfeet as close to the hands as possible; look to continue double time cadence; follow the in-the rear. structor as he counts two repetitions of ca-

(2) TWO-Keeping the knees locked, dence; for example, 1, 2, 3, 4-1, 2, 3, 4. Thethrust the legs backward assuming the front instructor then gives informal commands suchleaning rest position. as "FOLLOW ME." Run on the toes and balls

(3) THREE-Repeat the action of count of the feet, keeping the back straight. Speed itONE. up. Increase to a sprint, raise the knees high,

(4) FOUR-Repeat the action of count lean forward at the waist, and pump the armsTWO. vigorously. Slow it down.

(2) To halt the exercise the instructor116. Exercise 7. Stationary Run will count two repetitions of cadence as the left

a. Starting Position. Position of attention foot strikes the ground: 1, 2, 3, 4-1, 2, 3,(G, fig. 9). HALT.

b. Cadence. Fast. Note. When counting cadence the instructorc. Movement. counts only as the left foot strikes the ground. The

(1) At the command of execution start duration of the exercise is approximately 1%Y minutes.(1) At the command of execut4on start

AGO 6303A 49

CHAPTER 11

RIFLE AND LOG DRILLS

Section I. RIFLE DRILL

117. General MOVE." The following specific directionsRifle exercises are conditioning exercises per- apply to rifle drill:formed with a rifle. They are usable in any a. In those exercises starting from the rifleunit armed with this weapon. In units which downward position, on the command MOVE, ex-are not so armed, Log Drill may be substituted ecute port arms as prescribed in FM 22-5, andas contained in paragraphs 131 through 143. then assume the starting position. The com-

mand to return the men to the position of at-118. Description and Function tention at the conclusion of the exercise is PO-There are six exercises in Rifle Drill (fig. 10), SITION OF ATTENTION, MOVE.and they are numbered in a set pattern. This b. In exercises which terminate in the rifledrill can be completed within 15 minutes. The downward position, on the command of execu-additional weight of the rifle makes the exertion MOVE, the position of port arms is exe-cise more strenuous and thus provides greater cuted followed by order arms as prescribed indevelopment, particularly of the upper body. FM 22-5.

c. In the exercises which terminate in a posi-119. Area and Equipment tion other than the rifle downward position,Any level area is satisfactory for the conduct the men first assume the rifle downward posi-of this drill. All exercises are completed from a tion before executing port arms and orderstanding position and no ground contact is re- arms.quired. Rifles are needed for each man and if d. These movements are executed withoutthe group exceeds a platoon in size, an instruc- command. This procedure is specified to facili-tor's stand is necessary. tate uniformity, and it cannot be expected that

precision can be obtained. To be effective, rifle1,20. Formation exercises must be strenuous enough to tire theThe extended rectangular formation is pre- arms and, when the arms are tired they cannotscribed as explained in appendix B. move with precision.

121. Starting Dosage and Progression 123. LeadershipThe starting dosage and rate of progression A principal instructor is required to demon-are the same as prescribed for conditioning strate and lead the drill. He must be familiarDrills One, Two, and Three (para 92). with leadership techniques for conditioning ex-

ercises and the peculiar techniques for Rifle122. Starting Positions Drill. He must be able to teach and lead theStarting positions vary with the exercises and drill.are explained as part of each exercise. Basicpositions are explained in appendix B. As in all 124. Place in the Programset conditioning drills, the command used to Rifle Drill is designed primarily to benefit thestart the exercise is "STARTING POSITION, arms, shoulders, and back muscles. The princi-

AGO 6303A50

A. FOREUP, BEHIND BACK EXERCISE I


B. LUNGE SIDE,TURN AND BEND EXERCISE 2


C. FOREUP, BACK BEND EXERCISE 3


D. UP AND FORWARD EXERCISE 4


E. FOREUP, FULL SQUAT EXERCISE 5

STARTING 1 2 3 4POS IION

F. ARMS FORWARD,SIDE BEND EXERCISE 6


Figure 10. Rifle drill.

AGO 6303A 51AGO 6303A

pal benefit is in development of strength and the bend in the upper back. The face is up.endurance. The short time required to complete Keep the knees straight.the drill makes it usable in any unit armed (3) THREE-Recover to position ONE.with the rifle. The exercises of Rifle Drill are (4) FOUR-Recover to the starting posi-outlined in the following paragraphs. tion.

125. Exercise 1. Foreup, Behind Back 128. Exercise 4. Up and Forwarda. Starting Position. Rifle downward, feet to- a. Starting Position. Rifle downward, feet to-

gether (A, fig. 10). gether (D, fig. 10).b. Cadence. Slow. b. Cadence. Fast.c. Movement. A four-count exercise: at the c. Movement. A four-count exercise: at the

count of- count of-(1) ONE-Swing the arms forward and (1) ONE-Swing the arms forward and

upward to the overhead position. Inhale. upward to the overhead position.

(2) TWO-Lower the rifle to the back of (2) TWO-Swing the arms forward tothe shoulders. Exhale. shoulder level.

(3) THREE-Recover to position ONE (3) THREE-Recover to position ONE.and inhale. (4) FOUR-Recover to the starting posi-

(4) FOUR-Recover to the starting position.tion and exhale. 129. Exercise 5. Foreup, Full Squat

a. Starting Position. Rifle downward, feet in126. Exercise 2. Lunge Side, Turn and Bend narrow stance (E, fig. 10).

a. Starting Position. Rifle downward, feet to- b. Cadence. Moderate.gether (B fig. 10). c. Movement. A four-count exercise: at the

b. Cadence. Moderate. count of-c. Movement. An eight-count exercise: at the (1) ONE-Swing the arms forward and

count of- upward to the overhead position.(1) ONE-Lunge sidewards to the left, (2) TWO-Swing the arms down to

swing the rifle forward and upward to the ov- shoulder level and assume the squatting posi-erhead position. tion.

(2) TWO-Turn the trunk to the left and (3) THREE-Recover to position ONE.bend forward over the left hip. At the same (4) FOUR-Recover to the starting posi-time, swing the rifle to a low horizontal in tion.front of the left ankle.

(3) THREE-Recover to position ONE. 130. Exercise 6. Arms Forward, Side Bend(3) THREE-Recover to position ONE.(4) FOUR-Recover to the starting posi a. Starting Position. Side straddle, regular

tion. stance, rifle forward (F, fig. 10).(5) FIVE, SIX, SEVEN, and EIGHT- b. Cadence. Moderate.

Repeat on the right side. c. Movement. A four-count exercise: at thecount of-

(1) ONE-Bend the trunk to the left.127. Exercise 3. Foreup, Back Bend Keep the knees straight.

a. Starting Position. Rifle downward, feet to- (2) TWO-Recover to the starting posi-gether (C, fig. 10).

gether (C, fig. M10). (3) THREE-Bend the trunk to theb. Cadence. Moderate.c. Movement. A four-count exercise; at the right. Keep the knees straight.

count of- (4) FOUR-Recover to the starting posi-(1) ONE-Swing the arms forward and

upward to the overhead position. Note. Keep the rifle on the same level as the(2) TWO-Bend backward, emphasizing shoulders throughout the exercise.

52 AGO 6503A

Section II. LOG DRILL

131. Description and Function yards between columns and 10 yards between

Log exercises are conditioning exercises per- log teams within the columns.formed with a log. Log teams of six to eightmen are formed to exercise with a log. Thereare six exercises and they are numbered in a The starting dosage and progression is theset pattern. The drill can be completed in 15 same as for Rifle Drill, for this information seeminutes. Log exercises are excellent for devel- paragraphs 124 through 130.oping strength and muscular endurance be-rting Positionscause they require the muscles to contractunder maximum loads. Log exercises also de- The men fall in, facing the log, their toes aboutvelop teanmwork. 4 inches from it. The basic starting positions

(fig. 11) and commands are as follows:

132. Area and Equipment a. ONE-RIGHT HAND STARTING POSI-

a. Any level area is satisfactory for the con-duct of this drill. All exercises are completed MOVE, move the left foot 12 inches to the left

from a standing position and no ground contact and lower the body into a flatfoot squat. Keepis required. If the group exceeds one platoon instraight, head up, and arms betweensize an instructor's stand is required. the legs. Encircle the far side of the log with

b. The logs should be from 6 to 8 inches in the left hand. Place the right hand underneathdiameter. They may vary in length from 14 the log (A, fig. 11).

b. ONE-LEFT HAND STARTING POSI-feet (for six men) to 18 feet (for eight men). b. ONE-LEFT HAND STARTING POSI-They should be skinned, smoothed, and dried.

The 14-foot logs shold weight approximatey ecuted in the same manner as in a above except300 pounds and the 18-foot logs, 400 pounds wthat the left hand is underneath the log and300 pounds and the 18-foot logs, 400 pounds.Rings should be painted on the logs to indicate the right hand encircles its far side (B, fig. 11).

each man's position. When not in use, the logs c. ONE-RIGHT SHOULDER POSITION.should be stored on a rack to keep them off the TWO-MOVE. At the command MOVE, pullground. the log upward in one continuous motion to the

right shoulder. At the same time, move the left133. Formation foot to the rear and stand up, facing left. Bal-

a. All the men assigned to the same log team ance the log on the right shoulder with both

should be about the same height at the shoul- hands (C, fig. 11). This movement cannot be

ders. The recommended method of dividing the performed from the left hand starting position

platoon is to have the men form a single file or because of the position of the hands.

column with short men to the front and tall d. ONE-LEFT SHOULDER POSITION.men to the rear. Have the men assume their TWO-MOVE. These commands should bepositions in the column according to shoulder given from the left hand starting position. Atheight, not head height. When the men are in the command MOVE, pull the log upward inposition, they are given the command COUNT one continuous motion, to the left shoulder. AtOFF BY SIXES (OR EIGHTS), COUNT the same time, move the right foot to the rearOFF, to divide them into six- or eight-man log and stand up facing right. Balance the log onteams. Each team, in turn, can then proceed to the left shoulder with both hands (D, fig. 11).the log rack, shoulder a log, and carry it to the This movement cannot be performed from thedesignated exercise area. right hand starting position.

b. The log teams form in front of the in-structor in columns. With the men holding the e. ONE-WAIST POSITION. TWO-log in the chest position (para 135f), have MOVE. From the right hand starting positionthem face the instructor and ground the log at pull the log waisthigh. Keep the arms straightleast 10 yards from him. There should be 10 and fingers laced underneath the log. The body

AGO 6303A 53

A RIGHT HAND STARTING POSITION

B LEFT HAND STARTING POSITION

C RIGHT SHOULDER POSITION

D LEFT SHOULDER POSITION

E WAIST POSITION

F CHEST POSITION

Figure 11. Starting positions, log drill.

AGO 6303A54

is inclined slightly to the rear and the chest is (2) TWO-Lower the log to the oppositelifted and arched (E, fig. 11). shoulder.

f. ONE-CHEST POSITION. TWO- (3) THREE-Repeat the action of countMOVE. These commands should be given after ONE.the waist position has been assumed. On the (4) FOUR-Recover to the starting posi-command MOVE, shift the log to a position tion.high on the chest, bring the left arm under thelog and hold the log in the bend of the arms 139. Exercise 2. Forward Bender(F, fig. 11). Keep the upper arms parallel to the a. Starting Position. Chest position. Regularground. stance (B, fig. 12).

g. To move the log from the right shoulder b. Cadence. Moderate.to the left shoulder, the commands are: ONE c. Movement. A four-count exercise: at the-LEFT SHOULDER POSITION. TWO- count of-MOVE. On the command MOVE, push the log (1) ONE-Bend forward at the waist,overhead and lower it to the opposite shoulder. keeping the back and legs straight.

h. To return the log to the ground from any (2) TWO-Recover to the starting posi-of the above positions, the commands are: tion.ONE-STARTING POSITION. TWO- (3) THREE-Repeat the action of countMOVE. At the command MOVE, slowly lower ONE.the log to the ground. The hands and fingers (4) FOUR-Recover to the starting posi-must be kept from under the log. tion.

136. Leadership 140. Exercise 3. Straddle JumpA principal instructor is required to demon- a. Starting Position. Right or left shoulderstrate and lead the drill. He must be familiar position, feet together, fingers interlaced onwith the leadership techniques for conditioning top of the log (C, fig. 12).exercises and the peculiar techniques for Log b. Cadence. Moderate.Drill. He must be able to teach and lead the c. Movement. A four-count exercise: at thedrill. count of-

(1) ONE-Jump to a side straddle. Pull137. Place in the Program down on the log with both hands to keep itLog exercises are excellent for developing from bouncing on the shoulder.strength and muscular endurance, because they (2) TWO-Recover to the starting posi-require the muscles to contract under maxi- tion.mum loads. Log exercises also develop team- (3) THREE-Repeat the action of countwork. They may be used in lieu of the condi- ONE.tioning exercises (Drills One, Two, and Three) (4) FOUR-Recover to the starting posi-after the men have become somewhat condition.tioned. They provide a welcome change in thephysical training program. The exercises of 141. Exercise 4. Side BenderLog Drill are outlined in the following para-graphs. a. Starting Position. Right shoulder position,

feet regular stance (D, fig. 12).

138. Exercise 1. Two-Arm Pushup b. Cadence. Moderate.c. Movement. A four-count exercise: at the

a. Starting Position. Right or left shoulder count of-position. Regular stance (A, fig. 12). (1) ONE-Bend sideward to the left as

b. Cadence. Moderate. far as possible, bending the left knee.c. Movement. A four-count exercise: at the (2) TWO-Recover to the starting posi-

count oftion.(1) ONE-Push the log overhead until (3) THREE-Repeat the action of count

the elbows lock. ONE.

AGO 6303A 55

(4) FOUR-Recover to the starting posi- 143. Exercise 6. Overhead Tosstion.

d. After completing the required number of a. Starting Position. Right or left shoulderrepetitions, change shoulders and execute an position, regular stance. The knees are bent toequal number of repetitions to the other side. a quarter-squat (F, fig. 12).

b. Cadence. Moderate.

142. Exercise 5. Knee Bend c. Movement. A four-count exercise: at the

a. Starting Position. Right or left shoulder count of-position. Narrow stance. Fingers interlocked (1) ONE-Straighten the knees and tosson top of the log (E, fig. 12). the log into the air approximately 12 inches

b. Cadence. Slow. overhead. Catch the log with both hands andc. Movement. A four-count exercise: at the lower it toward the opposite shoulder. As the

count of- log is caught, lower the body into a quarter-(1) ONE-Flex the knees to a quarter- squat.

squat position. (2) TWO-Again toss the log into the air

(2) TWO-Flex the knees to a half-squat and when caught return it to the originalposition. shoulder.

(3) THREE-Lower the body to a three-quarter squat position. (Lean slightly for- (3) THREE-Repeat the action of countward.) ONE.

(4) FOUR-Recover to the starting posi- (4) FOURRecover to the starting posi-tion. tion.

Note. Pull forward and downward on the logthroughout the exercise.

56 AGO 6o303A

A. TWO-ARM PUSHUP EXERCISE I

START I 2 3 4

B. FORWARD BENDER EXERCISE 2

START I 2 3 4

C.STRADDLE JUMP EXERCISE 3

START 1 2 3 4

D.SIDE BENDER EXERCISE 4

START I 2 3 4

E.DEEP KNEE BEND EXERCISE 5

START I 2 3 4

F. OVERHEAD TOSS EXERCISE 6

START I 2 3 4

Figure 12. Log drill.

AGO 6303A 57

CHAPTER 12

GRASS DRILLS

Section II. INTRODUCTION

144. Description and Function the first, some progression can be attained byGrass drills are executed at top speed and initially executing grass Drill One, then as theconsist of rapid changes of body position and program and the men progress, introduce Drillexecution of movements designed to exercise Two. To extend the duration of the drill it mayall body parts. Each individual responds to be necessary to repeat the drill.commands as rapidly as possible and all move-ments are at top speed. No cadence is counted,but men continue to execute multiple repeti- a. The drills are started from the GO posi-tions of the command until the next command tion. Other basic positions are FRONT, BACK,is given. The function of the drills is to de- and STOP (A, fig. 13).crease reaction time, develop circulo-respira- (1) GO. Running in place (top speed): ontory endurance; and provide a vigorous work- the toes and balls of feet, knees raised high,out for all major muscles. These drills are ex- arms pumping, body bent forward at waist.tremely strenuous, consequently they are con- (2) FRONT. Prone position: elbows benttinued only for short periods of time. There (along body), palms flat on ground directlyare two drills: Drill One and DrilI Two. Each under the shoulders, legs together anddrill contains six exercises. straight.

(3) BACK. Supine position (flat on145. Area and Equipment back): arms extended near side on groundAny level area suitable for ground contact and with palms down, legs together and straight,of such size to accommodate the group is ade- feet toward the stand or instructor.quate. No equipment is needed. (4) STOP. Football lineman stance: feet

spread and staggered, left arm across left146. Formation thigh, right arm straight, knuckles on ground,All movements are executed in place. The ex- head up, back parallel with ground.tended, rectangular formation is recommended b. To assume the FRONT or BACK positionb. To assume the FRONT or BACK positionfor a platoon- or company-size unit. The circleformation is suitable for groups of squad or vigorously get into the prescribed position as

quickly as possible (B, fig. 13).c. To change from the FRONT to the BACK

147. Dosage and Progression position, quickly do a pushup, move the feetAt the beginning of an exercise program, 2 to 3 several short steps to the right or left, lift theminutes will insure a good workout. Progres- arm on the side toward which the feet move,sion is gained by gradually increasing the and thrust the legs vigorously to the front (C,length of time devoted to the drills. As the fig. 13).physical condition of the men improves, the pe- d. To move from the BACK to the FRONTriods should be gradually lengthened to 5 min- position, sit up quickly, place both hands onutes. As the second drill is more difficult than the ground to the right or the left of the legs.

58 AGO 6303A

A. FOUR BASIC POSITIONS

GO FRONT BACK STOP

B. ASSUMING FRONT AND BACK POSITIONS

C. CHANGING FROM FRONT TO BACK

D. CHANGING FROM BACK TO FRONT

Figure 13. Basic positions for grass drills.

Move the feet several short steps to the rear on 149. Place in the Programthe side opposite the hands. When the feet are Grass drills can be executed in a short periodopposite the hands, thrust the legs vigorously of time. The drills may be executed where onlyto the rear and lower the body to the ground a few minutes are available for exercise, or(D, fig. 13). they may be executed in conjunction with an-

AGO 6303A 59

other type of activity. Grass drills are an excel- uously until the next command is given. Insistlent substitute for running when time is a fac- on top speed performance; anything less istor. ineffective.

e. The commands pecuiiar to each exercise150. Leadership are identical to the name of the exercise.A warmup activity of lesser intensity shouldproceed grass drill. During the instructional position of attention once the drils are started.position of attention once the drills are started.phase and conduct of these drills the following

To halt the drill for instructions or for rest,points should be applied:a- The instructor executes only GO and the command UP is used. At this command, the

men assume a relaxed standing position. DoSTOP with the troops. This allows him to su-STOP with the troops. This allows him to su- not demand formality. At the conclusion of a

pervise the ndrill peculiar. tograsdrilsare fast and vigorous 5-minute grass drill, it isphysically impossible for men to stand at at-

given in rapid succession without the usual t .preparatory command.

c. To prevent confusion, the instructor g. The sequence of commands for the execu-should give his commands sharply to distin- tion of grass drills should occur in the order asguish them from comments or encouragement. contained in this example of Drill One. "GO,

d. As soon as the men know the drill, they FRONT, Bouncing Ball; GO, BACK, Bicycle;respond to the instructor's commands and per- GO, Full Squatter; GO, BACK, Situps; GO,form all exercises vigorously and as rapidly as FRONT, Mountain Climber; GO, FRONT, Rollpossible. All exercises are executed contin- Left; GO, STOP, UP."

Section II. GRASS DRILL ONE AND TWO

151. Grass Drill One close to the left hand, the left knee outside the(fig. 14) left arm. Shift the weight to the hands, thrust

a. Bouncing Ball. From the FRONT posi- off with the rear (right) foot and bring thattion, push up, supporting the body on the foot up close to the right hand, the right kneehands (shoulder-width apart) and feet. Keep outside the right arm. At the same time, thrustthe back and legs in line and the knees the left leg vigorously to the rear, kneestraight. Bounce up and down by a series of straight. Continue at a fast cadence, alternat-short, upward springs from the hands, hips, ing the legs.and feet simultaneously. f. Roll Left. From the BACK or FRONT po-

b. Bicycle. From the BACK position, raise sition, make one complete roll in the directionthe legs and hips. Keep the elbows on the commanded. On completing the roll, return toground and support the hips with the hands. the FRONT or BACK position.Move the legs vigorously as if pedaling a bicy-

152. Grass Drill Twoc. Full Squatter. From the STOP position, (fig. 15)c. Full Squatter. From the STOP position,

assume a full knee bend, the feet on line, hands a. Legs Over. From the BACK position andon hips. Bounce up and down in place by short, with arms stretched overhead, palms up, raisebouncing jumps. the legs upward and then swing them back-

d. Situps. From the BACK position and with ward over the head until the toes touch thearms stretched overhead, sit up, reach for- ground behind the head. Return legs to theward, and touch toes. Return to the supine po- starting position.sition. b. V-Up and Touch Toes. From the BACK

e. Mountain Climber. From the STOP posi- position, raise the legs with the knees straight,tion, place both hands on the ground directly sit up until the trunk and legs form a V, andunder the shoulders. Thrust the right leg to touch the toes with the hands. Return to thethe rear, knee straight. The left foot should be BACK 'position.

60 AGO 6303A

B. BICYCLE C. FULL SQUATTER

A. BOUNOING BALL

D. SIT UPS

E. MOUNTAIN CLIMBER

F. ROLL LEFT

Figure 14. Grass drill one.

c. Rocker. In the FRONT position, clasp the raise the legs so that the heels are 10 to 12hands behind the back, arch the body, holding inches from the ground, spread them apart asthe head back. Start rocking, using the front far as possible, then close them together. Openpart of the trunk as a rocker. and close legs as rapidly as possible.

d. Bounce and Clap Hands. The procedure isthe same as for bouncing ball (fig. 14), but * theh in *e ai, cp t h STOP position, place both hands on thewhile in the air, clap the hands. This requires

ground, tuck the head, and do ONE completea more vigorous bounce or spring.forward roll, keeping the legs tucked as you

e. Leg Spreader. From the BACK position, roll, and come back to the STOP position.

AGO 6303A 61

1

A. LEGS OVER

B.V-UP AND TOUGH TOES

G. ROCKER D. BOUNCE AND CLAP HANDS

E. LEG SPREADER

SIDE VIEWFRONT VIEW

F. FORWARD ROLL

Figure 15. Grass drill two.

62 AGO 6308A

CHAPTER 13

GUERRILLA EXERCISES


153. Description and Function 156. Dosage and ProgressionGuerrilla exercises are individual exercises of One table per conditioning period is the normalan informal nature which require rapid change dosage. Progression may be attained by movingof body position and the execution of various from table I to table II. Another method ofbasic skills while moving forward. The group progression is to shorten the quick time march-moves in a circle formation while performing ing periods between exercises and perform allthe exercises. This activity increases strength exercises a second time.and endurance, aids flexibility, and developscoordination. There are two tables of guerrilla 157. Place in the Programexercises, each of which can be completed in 15 Many men have not had the opportunity tominutes. perform the simple skills involved in guerrilla

exercises. The conduct of these exercises is a154. Area cand Equipment simple matter as they can be performed easily

and quickly in almost any situation. The tablesAny level area is suitable for the conduct of of exercise are applicable to all personnel. Theguerrilla exercises. No ground contact is re-gu a e s N. tables can constitute a station within a 1-hourquired other than the hands. There is no equip- ithin a 1

period or be completed within a separate 15-ment requirement. minute period.

1 55. Formation1*55. Formation 158. Leadershipa. The circle formation (app B )is used for a. To execute the exercises, the men continue

guerrilla exercises. Each platoon forms its own at quick time while the instructor simulta-circle and engages in guerrilla exercises undera platoon instructor. If the platoon exceeds 30 to be performed, and then comands the mento be performed, and then commands the menmen, double or concentric circles may be used.b., Whlen the crcena cisfor med, the instrut accordingly. In each instance, the preparatory

b. When the circle is formed, the instructor command will be the name of the exercise and,steps into the center of the circle and moves in all instances, the command of execution willclockwise in a small circle. He commands:

be MARCH. To terminate each exercise, theQUICK TIME, MARCH, 1-2-3-4. (Rapid cadence

command is QuicK TIME, MARCH. The menof approximately 130 counts per minute. Ca- immediately pick up the step as the instructordence and step are maintained between exer- counts cadence.cises.)

c. To re-form the platoon after completing b. Unless specified u- -rently, each exerciseguerrilla exercises, the instructor halts the should be continued for 20 to 40 seconds de-men and places the base man or platoon guide pending upon the vigor of the exercise. Thewhere he wishes and commands: leader can determine the duration of each exer-

(1) BASE MAN (or platoon guide), POST. cise by observing its effect upon the men of the(2) FALL OUT AND FALL IN ON THE unit.

BASE MAN (or platoon guide). c. To form for double guerrillas, the com-

AGO 630A 63

mands for pairing the men (who are in circle j. Single Shoulder Carry (I and J, fig. 16).formation) are: Two men execute the carries as indicated by

(1) PLATOON, HALT. the diagram. No. 1 man executes one type; No.(2) FROM (designate an individual), BY 2 man executes the other.

TWO'S, COUNT OFF. (Example 1-2; 1-2; 1-2;etc.) 160. Table II

(3) EVEN NUMBERS MOVE UP BE-HIND ODD NUMBERS. (At this time adjust a. Double Time (A, fig. 17). The arms arepairs according to height and weight.) held at the thrust position. The personnel exe-

(4) YOU ARE NOW PAIRED UP FOR cute a double time run, maintaining the circleDOUBLE GUERRILLAS. (To change the formation and the prescribed distance betweenmen's positions, merely command "CHANGE.") personnel. Duration-1 minute.

(5) FORWARD, MARCH. b. Toe Touch Walk. (B, fig. 17). Bend for-ward and grasp toes. With knees slightly bent,

Section II. GUERRILLA TABLES wak forward.waIk forward.159. Table I c. Hand-Kick Walk (C, fig. 17). Walk for-

a. Double Time (A, fig. 16). The arms are ward, kicking the moving foot upward onheld in the thrust position. The personnel exe- every step. At the same time, lean forward andcute a double time run, maintaining the circle touch the elevated toe with the hand of the op-formation and the prescribed distance between posite arm.personnel. Duration-1 minute. d. Pike Jumping (D, fig. 17). Jump forward

b. All Fours (B, fig. 16). Face downward. and upward from both feet, keeping the kneesSupport the body on the hands and feet. Walk straight, and at the same time swing the legsforward as fast as possible. forward and touch the toes with the hands at

c. Crab Walk (C, fig. 16). Get in the sitting the top of each jump.position and lift the hips, supporting the body e. Squat Jump (E, fig. 17). Travel forwardon the hands and feet, and walk forward feet by leaping from the squatting position, withfirst. the hands on the ground and the arms between

the legs. Land on the hands and legs extendedd. Squat Walk (D, fig. 16).- Assume a full and bring up the legs to the squatting position.

knee bend position. Grasp the ankles (left f. Steam Engine (F, fig. 17). Lace the fingersankle with the left hand, right ankle with the behind the neck and walk forward in the fol-right hand). Walk forward. lowing manner: as the left leg moves forward,

e. Broad Jump (E, fig. 16). Jump forward raise the knee high, bend the trunk forward,on both feet in a series of broad jumps. Swing and touch the outside the he right elbow to thethe arms vigorously to assist the jumps. outside of the knee Then lower the left leg and

outside of the knee. Then lower the left leg andstep forward on the left foot and raise the

ward, bending at the waist and touching one right leg Repeat with the right leg and lefthand to the toe of the opposite foot while it is elbow.on the ground. Raise the trunk to the vertical g. Knee-Touch Walk (G, fig. 17). Walk for-

position between steps. Keep the knees ward, bending the knees and touching the kneeof the rear leg to the ground on each step. The

g. Bottoms Up Walk (G, fig. 16). Assume the knees are bent and straightened on each step.front leaning rest position and move the feet h. Hobble Hopping (H, fig. 17). Hold foottoward the hands in short steps, keeping the behind back with opposite hand and hop for-knees locked. When the feet are as close to the ward. On command "change" grasp the oppo-hands as possible, walk forward on the hanlds site foot with opposite hand and hop forward.to the front leaning rest position. i. Cross Carry. See j below.

h. Straddle Run (H, fig. 16). Run forward, j. Saddle Back Carry (I and J, fig. 17). Twoleaping to the right from the left foot and to men execute the carries as indicated in the dia-the left from the right foot. gram. No. 1 man executes one type; No. 2 man

i. Fireman's Carry. See j below. executes the other.

64 AGO 6303A

A. DOUBLE TIME B.ALL FOURS

C,CRAB WALK D. SQUAT WALK

E.BROAD JUMP F. TOE-TOUCH WALK

G.BOTTOMS UP WALK H.STRADDLE RUN

1. FIREMAN'S CARRY J. SINGLE SHOULDER CARRY

Figure 16. Guerrilla table I.

AGO 6303A 65

A. DOUBLE TIME B. TOE-GRASP WALK

C. HAND-KICK WALK D. PIKE JUMPING

E. SQCUAT JUMP F. STEAM ENGINE

G. KNEE-TOUGH WALK H. HOBBLE HOPPING

1. CROSS CARRY J. SADDLE BACK CARRY

Figure 17. Guerrilla table 1I.

66 AGO 6S03A

CHAPTER 14

RUNNING


161. Circulo-Respiratory Endurance 163. Proper FormCirculo-respiratory endurance (wind) depends The general form and technique for all typeson the efficiency of the lungs and heart. The of running is fairly constant (fig. 18). Themaximum effort a man can exert over a period head is erect, body slightly forward withoutof time is limited by the amount of oxygen his bending at the waist, and the arms are at alungs can absorb with each breath inhaled and loose thrust position alternating from front tothe amount of carbon dioxide his lungs can rear in straight planes. A cross-body armexpel with each exhalation. The process of ab- movement wastes energy. The movement of thesorbing oxygen and expelling carbon dioxide legs and feet will be discussed in subsequent(circulo-respiratory process) is performed by paragraphs dealing with the different types of

the blood that circulates through the lungs. running. Of primary importance is the factThe average man's capacity for keeping fresh that in all types of running the toes must beblood circulating through his lungs can be pointed straight ahead. Toeing out is a com-greatly increased by exercise. Running is one mon error in both running and walking andof the best exercises for this purpose. should be an item of individual correction.

162. Use in the Program164. Provisions for InstructionDespite the fact that some men have been en-

dowed with superb muscle structure and supe- In the development of running skill men re-rior strength of muscle tissue, unless they have quire instruction to improve their proficiency.developed circulo-respiratory endurance a. Teach and insist upon proper form. Arm(wind) to a satisfactory degree, they are not action is important; check to see that arms areentirely physically fit nor combat ready. Run- held loosely and that the action is relaxed. Thening is one of the best activities to develop this faster the run, the more rapid the arm action.vitally important circulo-respiratory endur- b. Allow the men to breathe through theance. Running fits well into the program as the

mouth; the body demands a large supply of ox-recommended running tables can be completed*ecommendd .u g .as can beygen and it can be inhaled in greater quantitiesin 15 minutes or less. In addition to the types

of running in this chapter, there are othertypes which should be used, such as grass c. Other items of instruction are part of thedrills and the circuit-interval run. running tables in paragraphs 165 through 171.

Section II. TYPES OF RUNNING

165. Double Time formation. The troops should keep in step,a. Description and Function. Double timing placing their feet perfectly flat on the ground.

is marching at the rate of 180 steps per min- This, however, should not be a stamping mo-ute, each step being 36 inches in length. It tion-it should be done with as slight a jolt astakes practice to double time with precision in possible. Double timing is like a jog, the differ-

AGO 6303A 67

PROPER RUNNING FORM

Figure 18. Proper running form.

ence being that in a jog the feet are lifted well (4) There are several ways for the in-off the ground and the running motion is structor and group to count cadence while dou-bouncy. In double timing, the feet skim the ble timing. If not contrary to local policy, learnground and there is no bounce to the run. Dou- several methods and use them for variety.ble timing is a vehicle for teaching proper run- (5) Control the dosage of earIy condition-ning form and for the development of circulo- ing running to prevent the weaker men fromrespiratory endurance. falling out; observe the men closely and bring

b. Area. This type of running can be com- the group to quick time before they start topleted over a variety of surfaces. Usually a falter. Men forced to fall out in the early con-field or road is utilized. ditioning stage tend to form a mental pattern

for faling out which persists, although later onc. Starting Dosage and Progression. There is there is no physical reason for .no set standard for alternating quick time anddouble time in the early conditioning of troops. 166. Wind SprintsA- general rule is to begin with enough quick- a. Description and Function. This type oftime marching to insure a thorough warming

up then double time about 100 paces Change running involves a series of 30- or 40-yardup, then double time about 100 paces. Change dashes, usually conducted in successive wavesagain to quick time until the men have made a of squads Each squad is in line and the squadreasonable recovery from the running, thenank man. Wind sprints as-double time another 100 paces. The amount of leader is the right flank man. Wind sprints as-double time another 100 paces. The amount of sist in developing speed and circulo-respirationdouble time can be increased and the quick endurancetime decreased from week to week, until thetime decreased from week to week, untiy l the b. Area. Any flat and level area may be used

men are double timng about 1800 yards. This which will permit the squad to form a line andtype of training should be given at least twicea week, but by no means is it adequate as the . Starting Dosage and Progression. One orc. Starting Dosage and Progression. One orsole means of conditioning. sole means of conditioning. two 30-yard sprints will be adequate at the be-

d. Leadership. ginning. As time passes, sprints can be length-(1) The instructor should be to one side ened and up to six or seven sprints may be

of the column or group and toward the rear so used.he can have a full view of all the men. Inexpe- d. Leadership.rienced instructors have a tendency to super- (1) At the command READY (given byvise from a position too far forward. squad leader), each runner assumes the sprin-

ter's starting position. At the command GO,(2) Select a man who can maintain the the squad sprints approximately 30 yards,

proper cadence to act as the guide during dou- takes 10 yards to stop, and lnes up immedi-ble time running. ately with the squad leader who repeats,

(3) Uncoordinated men who cannot keep READY, GO, and again the squad sprints. At thestep while double timing should be placed in conclusion of the third sprint the squad waitsthe rear of the formation until they can. until all the squads of the platoon have made

68 AGO 6303A

three sprints, then they all line up and the uled occasionally to provide variety in the pro-squad leaders conduct three more wind sprints gram. Cross-country running has the advan-in the opposite direction. tage of allowing mass participation. Interest

can be stimulated by putting the runs on a(2) Valuable time is gained by having

each squad ready to go when the precedingsquad has moved off its second sprint mark. (3) As a single activity, short cross-coun-

try runs can be scheduled once a week, gradu-167. Cross-Country Running ally increasing the distance as the physical

a. Description and Function. Cross-country condition of the men improves; or this runningis a distance run conducted on a course laid out can be combined with other activities such asalong roads, across fields, over hills, through conditioning exercises. Well conditioned menwoods, and on any irregular ground. The can run 2 to 21/½ miles within a 15 minute pe-cross-country run may be utilized as a condi- riod.tioner or as a competitive event; the objectiveis to cover the distance in the shortest possible 168. Speed Marchingtime. These runs build leg muscles, increase a. Description and Function. In addition tolung capacity, and develop endurance. its military vaTue, marching is used as a physi-

b. Area. Any local area of varied terrain is cal conditioner. Where used as a conditioner, itsuitable. The course should be 2 to 21/2 miles in may take the form of forced marching at anlength and be laid out to avoid heavy vehicular accelerated quick time for shorter periods oftraffic. The course should be marked by direc- time, or of longer forced marching, combiningtional arrows until men know the course. quick time and double time. This combined

quick and double time is speed marching. Nor-mal field equipment, individual weapons, and

mass training of a large group, leaders should mal fld equipment, individual weapons, andgear are worn and carried during the march.be stationed at the head and the rear of the b. Area. This type of marching and runningcolumn and they should make every effort to is competed on roads or t rls

is completed on roads or trails.keep the men together. c. Starting Dosage and Progression.(1) After determining the abilities of the ion(1) Because physical conditioning is pro-

men in cross-country running, it is advisable to portional to the intensity of the exercise, anddivide the unit into three groups. The poorest since the dosage or intensity varies with theconditioned group is started first, and the best speed, the faster marches have more condition-conditioned group, last. The starting time ofou st e st f ing value than the slower and somewhat longerthe groups should be staggered so that all of ones. For example, a march of 5 miles in 1them come in about the same time. hour has several times more value than a

(2) In preliminary training, the running march of 5 miles in 2 hours. The relationshipis similar to ordinary road work in that it be- is not too simple, for it is physiologically easiergins with rather slow jogging, alternating to double time than to quick time at the higherwith walking. The speed and distance of the speeds of walking-speeds approaching or ex-run is gradually increased. As the condition of ceeding 5 miles an hour. Hence, for condition-the men improves, occasional sprints may be ing, much of the marching should be fast quickintroduced. At first the distance run is from time marching or a combination of quick timeone-half to 1 mile. It is gradually increased to and double time.2 or 21/2 miles. (2) These speed marches should be in-

d. Leadership. troduced gradually with due allowance for ter-(1) No man should be required to take rain, weight carried, condition of the troops,

part in distance running until he has been and the temperature. Marches should becomethrough a progressively scheduled training progressively more severe.program which requires a considerable amount d. Leadership.of running. (1) In marching the recommended dis-

(2) Cross-country runs should be sched- tances, a combination of quick time and double

AGO 6303A

TABLE 1. DOUBLE TIME AND WIND SPRINTS

PERIODS TIME DOUBLE TIME' WIND SPRINTS

1 - 3 15 MIN. 1/4 MILE 2 SPRINTS - 30 YARDS



10 - 12 15 MIN. 1 MILE 6 SPRINTS - 30 YARDS

Figure 19. Double time and wind sprints table.

TABLE -II. CROSS-COUNTRY RUNNING

PERIODS TIME DISTANCE METHOD

13 - 15 5 1 5 MIN. 1 MILE BY GROUP

16 - 18 15 MIN. 1 1/2 MILE BY GROUP

19 - 21 15 MIN. 2 MILES INDIVIDUALLY

INDIVIDUALLY IN22 - 24 15 MIN. 2 1/2 MILES INDIVIDUALLY IN_ _ _ _ _ _ _ __ _COMPETITION

Figure 20. Cross-country running table.

TABLE III. SPEED MARCHING

PERIODS TIME DISTANCE METHOD

25 - 27 45 MIN. 4 MILES GROUP CONTROL

28 - 30 1 HR. 5 MILES GROUP CONTROL

31 - 33 2 HRS. 9 MILES GROUP CONTROL

34 - 36 4 HRS. 16 MILES GROUP CONTROL

Figure 21. Speed marching table.

70 AGO 6303A

time is less fatiguing than fast quick time ness program. At the beginning it may be nec-marching. For example, 166 34-inch steps per essary to double time and quick time to coverminute are required to march 4 miles in 45 min- the distance prescribed. As fitness improvesutes. A quick time cadence of 166 is far beyond the distance increases but the time remainsthe capabilities of the average unit. Troops can constant. Note that three periods are devotedexecute this distance by speed marching. In to each distance (fig. 19).speed marching both during the quick and thedouble time, cadence and step are constantly 170. Table II-Cross-Country Running Tablemaintained. There is a progression from table I to table II.

(2) The optimum pace and cadence in In table II a different type of running is pre-quick time and double time for a unit must be scribed and the distances increase with thedetermined by experiment. The pace and ca- time remaining at 15 minutes. As in table I,dence adopted by a unit for quick time and three periods are devoted to each distance (fig.double time will of necessity determine the 20).amount of each required to attain the desiredoverall rate. 171. Table Ill-Speed Marching Table

This table is a further progression from tables169. Table I-Double Time and Wind Sprint I and II. Men who have completed the previous

Table tables will be ready for the specified distances.This table is based upon a unit or group which Normal individual field gear will add weight tois starting to run as part of its physical readi- the runner (fig. 21).

71AGO 6303A

CHAPTER 15

STRENGTH CIRCUITS


172. Description Each man has a different nervous and muscu-A strength circuit is a series of stations where lar system, and should be considered, as nearlymen in small groups exercise vigorously for a as possible, as an individual. One soldier mayshort period of time and then move (on signal) be able to complete five movements, while an-to the next station where a different form of other may be able to complete 20, and yet eachexercise is available. This rotation of groups is receiving the maximum benefit.continues until all groups move through all

b. All three circuits contained in this chap-stations. Strength circuits contain no set orspecific types of exercise stations within thecircuit. There are three general types of cir- pansion beyond this capacity requires a largecuits*Fixed Circuit. is a in which amount of equipment, as each man in the fixed

a. Fixed Cirit. This is a circuit in which and movable types of circuits must have anitem of equipment available for exercise atapparatus of an lmmovable type (fixed into theeach station. A group larger than a platoonground) is used. A type of fixed circuit is illus-

trated in figures 922 and 23 and explained in could be exercised through use of the simplifiedparagraplhs 175 through 182. type of circuit; however, the group would be

b. Movable Circuit. This circuit consists of unwieldly and control becomes a problem.individual exercise apparatus which is portableand can be moved to and from the trainingarea. A type of movable circuit is illustrated in 174. Place in the Programfigures 24 and 25 and explained in paragraphs All circuits illustrated can be completed in a183 through 188. 15-minute period. This feature allows the exer-

c. Simplified Circuit. This circuit requires no cise of a platoon or smaller group on the cir-equipment or apparatus. A type of simplified cuit for a single 15-minute period, or thecircuit is illustrated by the Circuit-Interval scheduling of the circuit as a 15-minute periodTable in figure 26 and explained in paragraphs within a longer period. A circuit can thus be189 through 195. utilized within the rotating activity system of

scheduling as explained in chapter 5. Choice of173. Participation a circuit by the unit depends upon area, facil-

a. The exercises are done at will, but rapid, ties, and other local factors; however, there issteady, and continuous work is required of all. a circuit for every need.

Section II. FIXED STRENGTH CIRCUIT

175. Objective 176. TimeThe objective of this circuit is to provide a se- This circuit is designed to be accomplished inries of exercises which will improve and main- 15 minutes when conducted on a time-rotationtain strength of the body's major muscle basis, as normally executed for unit training.groups. For individual use, the circuit may be executed

72 AGO 6303A

_-

IDX - c~~~~-

IL

z

IrIda

La

w

a- z1

:< U

k__z -

AGO 6303A 73a~ ~ ~ ~ ~ ~ a

Li-

to

Ta~~~~~~~~~~~~i~~~~~~~a

21 L

1~~~~~~·

t I~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~IA

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Figure 23. Stations of the fixed strength circuit.

74 AGO 6303A

STATION NAME & ITEM NUMBER SPECIFICATION

1 I BARBELL 1 1/4-INCH PIPE 5 FEET LONG WITH t

CONCRETE FILLED NO. 10 CANS.

2 JUMP ROPE 1/4 - OR 3/8 -INCH ROPE, 10 FEETLONG.

3 TWIST GRIP HANDLE 12 INCHES LONG, ROPE 4FEET LONG, NO.10 CAN CONCRETEFILLED.

4 INCLINE PLANE 3/4 - INCH PLYWOOD PLATFORM 2 FEETWIDE AND 6 FEET, 6 INCHES LONG,ELEVATED 10 INCHES AT ONE EN D.STRAP TO HOLD FEET DOWN

5 WAR CLUB HEAD IS 6 BY 12 INCHES, HANDLE IS14 INCHES LONG BY 1 1/4 INCHESIN DIAMETER, ABOUT 20 POUNDS.

fi BICYCLE RIDE PLYWOOD BOARD OR PLATFORM 2 BY 3FEET WITH 2 BY 2 RUNNERS

7 STEP-UP A BOX OR STURDY PLATFORM. 18 INCHESHIGH, 18 INCHES WIDE, 24 INCHESLONG.

8 ISOMETERIC PULL TWO HANDLES 12 INCHES LONG WITH 4FEET (BETWEEN HANDLES)OF LIGHTWIRE CABLE OR 1/4-INCH ROPE.

Figure 24. Movable strength circuit.

AGO 6303A 75

LEADER

O BARBELL QD QZD CQ=g 6DD E ( DO=

O JUMP ROPE n n n

O TWIST GRIP

I NCLINE PLANE e l PI

O WAR CLUBS f

0 BICYCLERIDE Q

* STEP-UP n

O ISOMETRIC PULL __i

Figutre 24-Continued.

76 AGO 6303A

1. BARBELL

HEAD UP MILITARY PRESS BACK STRAIGHT

BACK STRAIGHT CURL TO CHEST-

BUTTOCKS DOWN ( L INHALE

LIFT WITH LEGS

ACK \ . P PRESS

STRAIGHT SLOWLY

LIFTCURL

2. JUMP ROPE 3. TWIST GRIP

4. INCLINE PLANE

6. BICYCLE RIDE5. WAR CLUBS

WOODCHOP ONE ARM

(TO SIDES) BATSMAN CIRCLE

7. STEP-UP

8. ISOMETRIC PULL

Figure 25. Stations of the movable strength circuit.

77AGO 6303A

/J A. RUNNINO AROUNO ClRCUIT

. EXERCISE IN PLACE AT OWN SPEED

'1"'~1

Figure 26. Circuit-interval table.

78 AGO 630oA

by accomplishing a specific number of repeti- is required. When troops arrive at the strengthtions of each exercise. In this case the time re- circuit, they will be formed for exercise andquired for completion of the circuit would vary the warmup drill conducted. The group is thenslightly depending on the number of repeti- reassembled and formed into a number of filestions accomplished. equal to the number of stations being used in

the circuit. Each file is then directed to a sta-177. Description tion. As soon as all participants have reachedThe strength circuit is an arrangement of vari- an exercise position at a station, the commandous types of exercise apparatus (fig. 23) which READY, GO is given. After 45 seconds of exer-is fixed as to position (immovable). All appa- cise, the command STOP, CHANGE OVER isratus of one type are positioned together to given. Forty-five seconds is allowed for movingconstitute a station. Each station will accom- to the next station and preparing for the nextmodate 10 men. The participant starts on any exercise before the command to exercise isstation, exercises steadily for a certain period again given. In lieu of verbal commands a(45 seconds initially), then moves (on com- whistle may be used to stop and start the exer-mand) to the next type of apparatus where he cises. For large groups a megaphone or loud-again exercises steadily for an equal period. He speaker is useful.continues this process until he has accom-plished the exercise required at every station. 180. ProgressionSeven basic exercises are used, each of which The circuit system adjusts for participants ofrequires apparatus. Four additional supple- varying physical ability through several meth-mentary exercises, requiring no equipment, are ods. The man in excellent physical conditionprovided if it is desired to expand the number can perform the exercises at a faster rate, thusof stations in the circuit to accommodate more doing more repetitions of each exercise thanparticipants at one time, and will increase the would a man in poorer physical condition.amount of time required for completing the Some exercises can be adjusted by varying thecircuit. load applied to the participant, such as chang-

ing the method of executing the leg lift or by178. Warmup selecting a heavier weight for the barbellMen must be thoroughly warmed up prior to curls. When it becomes apparent during a unitparticipating in the circuit system. If person- program that the overall fitness of the groupnel have not engaged in vigorous exercise im- has improved, then the exercise may be mademediately prior to starting the circuit, then the more strenuous in two additional ways. First,following warmup should be conducted. These one or more of the supplementary stations canexercises should be conducted in the normal be added. Second, the time spent exercising atformation for set drills. Seven repetitions of each station can be increased in 5-second incre-each exercise will normally provide sufficient ments to a maximum of 60 seconds. The 45-sec-warmup. The exercises are: ond periods for movement between stations can

a. High jumper, exercise 1, Conditioning be reduced. Initially this time is provided forDrill 1. movement and instruction. As men learn the

b. Bend and reach, exercise 2, Conditioning circuit, instruction time should be eliminated,Drill 1. thus allowing only enough time to change sta-

c. Squat bender, exercise 5, Conditioning tions.Drill 1.

181. Individual Conditioning Program179. Control Timing the duration of the exercise periodsClose control of all personnel is necessary to will be impractical for the individual workinginsure that a minimum amount of time is spent alone on the strength circuit. For individualin moving participants to their initial stations exercise, the participant should select a num-and in moving between stations. One instructor ber of repetitions of each exercise to accom-can control the activity on the strength circuit. plish, then rotate to the next station after ac-A stopwatch or wristwatch with a second hand complishing these repetitions. The number of

AGO 6303A 79

repetitions selected should be at or near the until the command is given to stop and move tomaximum that the individual is capable of the next station.doing without halting for rest. Remembering (3) Pulley weights. The apparatus is athese performance levels will provide the par- "T" frame with a system of pulleys that sus-ticipant with goals to strive for or surpass. pends a weight of about 90 pounds. The weightMerely exercising at a station until he feels is attached to a light steel cable which has a

tired is not a reliable performance standard drawbar attached to the other end. The partici-for an individual, as he then has no objective pant grasps the drawbar and sits down di-method of measuring his progress. rectly under the bar, legs extended to the front

and arms extended overhead. The exercise is

182. The Fixed Circuit Stations executed by pulling the drawbar down behind

a. Primary Stations (fig. 23). the head, then extending the arms slowly again

(1) Pullups. A horizontal bar placed 8 until they are fully extended overhead. The ex-

feet above the ground is required. A space on ercise is repeated as many times as possiblethe bar 41/2 feet wide is needed for each parti- until the command is given to stop and move tocipant. The pullup is executed with the palms the next exercise. Upon completion of the exer-

ipse the weight is lowered slowiy to theaway from the body, thumbs under the bar. cise the eight is loered sloly to theAfter moving to a position directly under the ground.bar, on the command to exercise, the partici- (4) Barbell curls. A barbell is necessarypant jumps up and grasps the bar with the for each participant at this station. The bar-

palms away from the face, thumbs under the bell is constructed of li/4-inch pipe 5 feet long,bar, and comes to a "dead" hanging position. and two concrete-filled No. 10 cans. Each bar-The exercise is then executed by pulling the bell should weight about 40 pounds. Variancebody directly upward until the chin is placed in the weight of the barbells, up to about 55over the bar, then lowering the body until the pounds, will allow appropriate overload to beelbows are completely straight and the body is applied to men who are above average inagain in the "dead" hanging position. The ex- strength or weight. The participant grasps theercise is repeated as many times as possible bar with the palms forward and assumes auntil the command is given to stop and move to standing position with the barbell held in frontthe next exercise. If a participant has done his of the hips, hands approximately shoulder'smaximum number of pullups prior to the com- width apart. On the command to exercise, themand to stop, he will remain in the "dead" elbows are flexed and the barbell is drawn uphanging position until the command to stop until it touches the upper chest. The elbows

remain at the sides. Breath is inhaled with the(2) Twost grnp. The apparatus is a upward movement and exhaled as the barbell

is lowered to the starting postion. The exercisehorizontal bar, free to turn, held between is repeated as many times as possible until theuprights placed 30 inches apart. The bar is 52 repeaed s many times as posse unt theinches above the ground. A weight of 20 pounds cois attached to the center of the bar by a light apparatus.rope long enough to permit the weight to rest (5) Step-up. The apparatus is a platformon the ground. The participant stands at arm's or ledge 18 inches high and of such size tolength from the bar and grasps it with his accommodate 10 men. The participant faces thehands on either side of the rope, palms down, platform and on the command to exercise, steps

thumbs under the bar. On the command to up onto the platform, bringing his trailing footexercise the hands are rotated so that the backs up beside his leading foot. He then steps backof the hands are rotated away from the body, down to the original position, stepping downthus winding the rope on the bar. The elbows first with the same foot he initially used inare kept straight to insure that the exercise is stepping up. After 10 repetitions of theperformed by the hand and forearm. When the exercise, he changes the order of moving theweight is drawn up to the bar, the bar is then feet to use the opposite leg for stepping up. Herotated in the opposite direction to lower the repeats this exercise until the command is givenweight to the ground. This exercise is continued to stop and move to the next station.

80 AGO 6303A

(6) Leg lift. The apparatus is a horizon- (a) Sit-ups. The participant lies fiat ontal bar constructed as described in (1) above. his back with his knees flexed, both feet flat onTo prevent the body from swaying, a horizon- the ground. The correct angle of the thighs total back support is added 40 inches below the the ground is 45 °. The fingers are interlacedhorizontal bar. The arms are kept fully ex- behind the head and the elbows are drawntended. On the command to exercise, the parti- back even with the back of the neck. At thecipant jums up, grasps the bar with the palms command to exercise, the participant sits up,forward and the back support behind him. The keeping his feet flat on the ground and his el-exercise is executed by raising the legs to a hor- bows even with the back of his neck. He thenizontal position then slowly lowering them to returns to the starting position, repeating thethe vertical position. The knees are not flexed. exercise until given the command to stop andThe legs are not swung to the rear of a verti- move to the next station.cal position to gain momentum for raising (b) Bottoms up. On the command to ex-them in the next repetition of the exercise. The ercise, the participant assumes the front lean-movement is repeated until the command is ing rest and executes the bottoms up exercisegiven to stop and move to the next exercise. If as described in exercise 6, Conditioning Drill 3.unable to raise his legs to a horizontal position He continues this exercise at a moderate ca-without flexing his knees, the participant dence until given the command to stop andflexes his knees and draws them up to his move to the next station.chest, then lowers his legs to the vertical posi- (2) Pushup. This exercise is designed totion. strenghten the arm and shoulder girdle mus-

(7) Rope climb. The rope climb is 20 to 30 cles. It will be included between the twist gripfeet high with five ropes suspended from a and pulley weight stations. Upon the commandhorizontal bar which forms the uppermost to exercise, the participant executes the pushpart of the framework. To prevent the hori- up as described in exercise 3, Conditioningzontal bar from sagging, and to provide safety, Drill 1. He continues this exercise at a moder-only five ropes are attached to it. There are ate cadence until the command is given to stoptwo frameworks per station. The ropes are 6 and move to the next station.feet apart. Any method may be used to climbthe rope, and the men climb as high as possi- (3) Knee bender. This exercise is de-ble. Personnel who are proficient should climb signed to build leg muscles and is included be-the rope several times during the time allotted. tween the pulley weight and barbell curl sta-Caution inexperienced men to take care during tions. On the command to exercise, the partici-descent to avoid rope burns on their hands. pant executes the knee bender as described in

b. Supplementary Stations. The following exercise 5, Conditioning Drill 3. He continuesexercises are designed to expand the basic cir- this exercise at a moderate cadence until thecuit by being inserted in specific places within command is given to stop and move to the nextthe system. For each supplementary station station.used, adequate room for 10 men to exercise is (4) Trunk twister. This exercise strength-needed. ens the major muscles of the trunk and is in-

(1) Sit-up or Bottoms up. These calisthen- cluded between the step-up and pullup stations.ics are designed to strengthen the abdominal On the command to exercise, the participantmuseles. They will be inserted between the executes the trunk twister as described in exer-pullup and twist grip stations. The primary cise 4 to Conditioning Drill 1. He continuesstomach exercise is the sit-up. In case of this exercise at a moderate cadence until theinclement weather or other conditions that command is given to stop and move to the nextmake ground contact undesirable, the bottoms station.up is used.

Section III. MOVABLE STRENGTH CIRCUIT183. Introduction interest of the participating groups. The cir-The exercises in this circuit are progressive cuit consists of a series of stations, with eachand the course is planned to gain and hold the station designed to develop a particular group

AGO 6303A 81

of muscles. Along with muscular development, (a) Proper posture.correct posture and deep rhythmic breathing (b) Deep, rhythmic breathing.should be stressed on this circuit at all times. (c) Development of the muscles of the

arms, shoulders, and upper body.184. Equipment (2) Instruction of men in the proper

The equipment is set up in files (fig. 24). Six methods of lifting: lifting with the legs; keep-files of eight stations will accommodate a pla- ing the back straight; and merely grippingtoon of 48 men. Two additional files will sup- with the hands. Two recommended exercisesport 64 men. A file normally consists of eight are given below. Only one exercise will be usedstations as listed below. per period. Either exercise may be specified. At

successive periods the other exercise may be185. Organization used.The platoon marches to the area where the (a) Exercise 1, two hands militaryequipment is positioned and forms a file within press (1, fig. 25). Grasp the barbell with botheach lane of stations, covering off on a piece of hands, knuckles up at shoulder width, and liftequipment. Movements are made on the dou- to the chest. Steadily press to arm's lengthble; the important factor is that no time is overhead; lower to the chest resisting weight allwasted in getting to work. the way. Inhale as the weight is pressed up and

exhale as the weight is brought down.186. Execution (b) Exercise 2, two hands regular curl

a. The leader places himself in front of the (1, fig. 25). Lift the weight to the waist, withbarbell station and controls the rotation from the palms of the hands out, heels together,this position. He supervises the entire group, stomach in, chest lifted and arched, shoulderswith the assistance of several instructors who back, elbows in close to the sides; inhalemove about in the platoon correcting and en- deepry and curl the weight to the shoulders,couraging the men. using the arms only, at the same time keeping

b. The leader starts each group but does not the elbows close to the sides; exhale rhythmi-count cadence nor lead the men through the ex- cally, resisting and lowering the weight to theercises. Each man exercises rapidly but indi- waist. Emphasize posture and the use of thevidually. arms only. This a very valuable exercise for

c. As each man finishes his repetitions wa'ith the development of the biceps and the grip andthe barbell he places the barbells on the should be repeated from 8 to 16 times, depend-ground and the leader call, READY, followed by ing on the ability of the participant.the command FALL OUT ONE. All men move Note. Cadence will not-be counted. Each in-on the double to the station directly in front of dividual works at his own speed and performs the

number of repetitions of exercises of which he is ca-them, while the men on the barbell stations go pable.to their right-about to the rear station in their b. Station 2. The Jump Rope (2, fig. 25). Thelane. purpose of this exercise is to develop strength

and agility in the legs, and stamina of thewhole body. It makes the soldier agile on his

Initially 40 to 45 seconds per station is ade- feet and increases his footwork efficiency andquate. As men become stronger the time should timing. He should progress until he is able tobe increased in 5-second increments until a jump rope at least 3 minutes at top speed.minute to a minute and a half is reached. c. Station 3. The Twist Grip (3, fig. 25). The

twist grip is an excellent exercise for the188. The Movable Circuit Staitions hands and forearms, and adds greatly to theThe best results will be obtained on the mova- soldier's ability in hand-to-hand combat. Theble circuit if the exercises on the various sta- handle is gripped and twisted, winding thetions are given in the following manner: rope until the weighted can is level with the

a. Station 1, The Barbell (1, fig. 25). height of the hands, which are held horizontal.(1) The exercises at this station stress The weight is lowered in the same manner; the

the following: individual resists the weight all the way, occa-

82 AGO 630SA

sionally stopping the twisting motion and al- The bicycle ride is well suited to exercisingternately removing first one hand, then the many of the muscle groups of the body, partic-other, from the handle. A variation of the ularly those of the abdomen. Vary the speed ofabove exercise is to wind the handle with the the exercise, but keep the men "riding" thepalms up and the arms bent, the elbows held entire period. A variation exercise may be per-close in to the sides. Maintain a good posture formed by placing the legs together, raisingand keep the stomach muscles taut all during them slowly to a height about 2 feet from thethis exercise. ground, and then lowering them slowly to the

d. Station 4, The Incline Plane (4, fig. 25). ground.The use of the incline plane is a very strenuous g. Station 7, Step-up (7, fig. 25). The step-upexercise and well designed for the development exercises the legs. The step-up is performed byof the abdomen. Six to ten repetitions are suf- initially stepping up with the left foot, fol-ficient for the beginners; more are added as lowed by the right, then stepping down withability increases. Men with hernias or recent the left foot folrowed by the right. Continueoperations will be excused from participation for 20 seconds, then change to the right foot asat this station. the lead foot for 20 seconds.

e. Station 5, The War Club (5, fig. 25). The h. Station 8, Isometric Pull (8, fig. 25). Twowar club is a simple and effective means of ex- trainees work at this station with a cable pullercising the principal muscle groups of the and perform the following exercises:body, especially those of the trunk, back, and (1) Initially start with one man in theshoulders. In order to gain the maximum bene- supine position and one man sitting. The sit-fit from this exercise, care must be taken to ting man lowers his upper body to the groundkeep both feet fiat on the ground at all times. and pulls his partner up to the sitting position.Throughout the exercise period the weight is His partner then performs this same action andswung from arm's length as follows: this is continued for 20 seconds at a rapid rate.

(1) As in chopping wood, first on one (2) During the last 20 seconds the sameside, then on the other. action takes place but in this case the man in

(2) As a batsman warming up with a the supine position resists the pull of his part-number of bats. ner for approximately 5 seconds before allow-

(3) In large circles, first with one hand ing himself to be pulled up into the sitting po-and then with the other. sition.

f. Station 6, The Bicycle Ride (6, fig. 25).

Section IV. CIRCUIT-INTERVAL TABLE

189. Objective ning several platoon circle laps, the leaderTo develop strength and endurance within a calls out the name of an arm and shoulder ex-short period of time, with no equipment re- ercise from the list below, orders quick timequirement, in a rapid and vigorous routine of and commands, for example, PUSHUPS. Onexercise. this command all men immediately hit the

ground and individually and rapidly begin190. Time doing pushups. No cadence is counted (B, fig.Fifteen minutes is an adequate period to exe- 26). After 30 seconds of exercise, the leadercute all exercises and to secure a vigorous commands, ON YOUR FEET, FORWARD, MARCH.workout with the circuit-interval principle. The men resume the quick time cadence and

when the leader is ready the necessary com-191. Description mands for double time are given. The double

a. A platoon or smaller group is formed in time is continued for one or more laps and thean oval or circular formation with 3- to 5-yard leader calls out the name of the next exerciseintervals between men. The men are faced to and the process is repeated. This continues,the right and moved forward at quick time and with running between each exercise, untilthen into double time (A, fig. 26). After run- every body part has been exercised.

AGO 6303A 83

b. The running and quick time are controlled and exercise in such a way that men will re-by the instructor as he observes the effects of ceive a vigorous workout yet be able to partici-the exercise upon the men. Cadence, step, and pate throughout the 15-minute period. Menprecision are not important to the objective who are in the initial stages of physical condi-and should not be used. Speed is important and tion will not be able to double time or exerciseshould be stressed. After the exercise period is as long as those who are better conditioned.started the men do not stop. This circuit The idea is to set a pace which can be in-method emphasizes stress and recovery, the re- creased somewhat each workout, thus prog-covery occurring during the quick time pe- ressing gradually to a higher level of physicalriods. fitness.

192. Activities 194. LeadershipThe following exercises are to be used and re- The platoon leader, platoon sergeant, or sectionpeated if necessary during a second round. leader can lead his group. The leader must exe-

a. Arms and shoulders-pushups. cute the exercise with his men in order to feelb. Stomach-sit-ups. the effects and thereby adjust the dosage.c. Back-squat thrusts.d. Legs-bicycle (on back). 195. Place in the Program

This activity may be scheduled whenever a193. Progression short period of time is available with only a re-The progress is controlled by the leader. He quirement that enough space, indoors or out, bemust pace the running, quick time movement, available to form the circle.

84 AGO 6303A

CHAPTER 16

BASIC PHYSICAL SKILLS AND OBSTACLE COURSES

Section I. BASIC PHYSICAL SKILLS

196. Purpose and Scope endurance and to develop proper running formThe purpose of this chapter is to list the basic (chap 14). Men should be exposed to runningphysical skills and methods for their develop- in various situations: on roads, over roughment. It explains types of obstacle courses, de- ground, up and down hills, cross-country, andtails of construction, and methods of negotiat- running over low obstacles.ing the various obstacles. b. Jumping (fig. 27). In broad jumping the

takeoff foot is planted firmly and the spring197. Importance of Physical Skills comes from the extension of this leg as theThe objective of physical readiness training is other leg reaches for the far side of a ditch oroutlined in paragraph 24. Part of his objective similar obstacle. The arms are forceably raisedis the development of proficiency in the various forward and upward to assist in propelling themilitary physical skills which are essential to body up and forward. Landing may be on onepersonal safety and effective combat opera- or both feet depending upon the length of thetions. In travel by foot over rugged terrain and jump. In vertical jumping downward from ain the execution of combat duties men must be height the jumper should aim his feet at thetrained to perform basic skills such as run- desired landing spot and jump from the heightning, jumping, climbing, and carrying. In our with the knees slightly bent and feet together,modern urban society many men have not had the trunk should be inclined slightly forward.the opportunity to experience or to learn these As the feet touch the ground, the shock is ab-skills. Fast and skillful execution of these sorbed by bending the knees into a full squat-basic skills may mean the difference between ting position. If the height is too great or thesuccess and failure. ground too hard to absorb the shock, then the

jumper should forward roll or side roll thus198. Learning Basic Skills eliminating some of the momentum.Men should receive instruction in the basic c. Dodging (fig. 28). In combat situations itphysical skills which have military applica- is often times necessary to change directionstion. As in learning any other activity, there quickly. To execute this movement while run-should be explanation, demonstration, and ning, a lead foot is firmly planted, left foot ifpractice of the skills;. The basic skills enumer- the direction is to the right and right foot ifated below are the minimum skills required by the direction is to the left. The opposite foot isthe combat soldier. During training in these moved toward the new direction. The knees areskills agility and coordination will be devel- slightly flexed during the movement and theoped. Complicated facilities are not required center of gravity is low and balanced. At thefor the practice of some skills and much can be time of the change of direction the head andaccomplished to establish these skills prior to trunk are turned quickly in the new direction.running an obstacle course. The essential skills d. Climbing and Surmounting (fig. 29). Theare as follows: soldier should know how to climb and sur-

a. Running (fig. 18). Running is used to mount various types of obstacles.strengthen the legs, develop circulo-respiratory (1) Vertical climbing as in climbing a

AGO 6303A 85

A. BROAD JUMPING B. JUMPING UPWARD C JUMPING DOWNWARD

Figure 27. Jumping.

rope or pole. Here the technique is very simi- wall with the other hand. Draw the leg whichlar. The hands grasp the rope or pole overhead is closer to the wall up as far toward the abdo-with the palms toward the face. Gripping the men as possible. Then swing the outside legobject, the body is pulled upward with the bver the top of the wall. The body is then car-arms and shoulders assisted by the feet which ried over with a rolling motion. A variation ofgrip the object and assist by pushing down- this leg action can be used by men who are un-ward. If shoulder girdle strength and body co- able to draw up the leg as described. Whileordination are not adequate to permit alternat- hanging with both legs fully extended, start aing the hands, the arms act together in pulling swinging motion with the legs together. Whenupward. the legs have enough momentum, swing the

(2) Climbing as in surmounting a wall. In outside leg over the top of the wall with a vig-going over a wall, the body should be kept as orous kick, then follow with the body.close to the top as possible, since in combat op- (c) Dropping. All drops from the wallerations it is important to offer as small a tar- are executed in the same manner, regardless ofget as possible to the enemy. If a man climbs a the method used to gain the top. One hand iswall while carrying a rifle, he should free both placed against the far side of the wall whilehands by slinging the rifle over his back. There the other hand grasps the top. From this posi-are two methods commonly used for surmount- tion the body is rolled over the wall anding a wall of moderate height, but only one for "vaulted" away from it with the legs swingingdropping from it. clear. As the body passes over the wall and

(a) Running, jump, and vault. Ap- drops, it should at all times face the wall. Thisproach the wall at a run, jump forward and will keep the rifle and other equipment clear.upward at the wall and place one foot against Break the fall by retaining a grasp on the topit as high up as possible. Use the foot in con- of the wall as long as possible.tact with the wall to help push the body up- (3) Climbing ladders and cargo nets.ward while grasping the top of the wall with Rope ladders, stationary vertical ladders, andthe hands. Pull the body up with the arms, as- cargo nets employ the same general technique.sisted by pressure of the foot against the wall The important element is to grasp the side sup-and swing the legs over, propelling the body ports firmly in the hands about shoulderweight over the wall. height and place the feet on a rung which will

(b) Hook and suwing. Approach the cause the body to be fully extended. In move-wall at a run and jump forward and upward. ment upward one hand is moved upward and aHook one elbow over the wall, locking the arm new grasp is secured and at the same time thein place by pulling up until the top of the wall opposite leg moves up a rung. As the kneeis underneath the armpit. Grasp the top of the straightens, the body is elevated. This process

86 AGO 6303A

,. OcDGE TO ATOIO OSTACLES a, Ci~4GE OF DIRECTIO8 BMHINO CONCEAU4E T C. DODCE To AVOID D~rER AIREAS

Figure 28. Dodging.

is repeated using the opposite arm and leg. Al- dier moves on hands and knees, moving oneternation continues in this manner until the hand and the opposite knee and then continu-climber reaches the objective. ing to move the hands in alternation with the

e. Traversing Horizontal Objects (fig. 30). opposíte knee following the companion hand.The traversing of horizontal objects puts (2) Low crawl. The soldier is in the proneheavy stress on the arms and shoulder girdle position usually with the forearms and palmaarea as the feet are usually suspended in the of the hand on the ground. He propels himselfair with all of the body weight on the arms forward by bending the knee of one leg andand shoulders. pushing with the inside edge of the shoe. At

(1) Traversing horizontal ropes or pipes. the same time the opposite arm moves forwardThe hands grasp the horizontal support over- and pulls to the rear. The body remains lowhead with the palms facing. To propel the body and movement is continued by bending the op-forward one hand is released and moved for- posite knee and pushing, and at the same timeward to secure a new grasp. At the same time sliding the opposite arm forward and pulling.the opposite side of the body is swung forward Alternation of hands and legs continues until(some men are able to "walk" in the air, keep- the objective is reached.ing the body to the front and moving the legs g. Throwing (fig. 32). Throwing may be exe-in time with the arms as in walking on the cuted from kneeling or standing positions. Theground). The other hand is then released and object to be thrown is held in the hand and themoved forward; this alternation is continued throwing arm is bent at the elbow; the hand isuntil the objective is reached. then moved to the rear until the hand is behind

(2) Traversing horizontal ladders. In this the ear. The body is turned so that the leadsituation the movement is the same as used in foot and balance arm on the side toward thetraversing a rope or pipe. The hands, however, target are pointing at the target. The balanceare placed on the rung with the palms away arm is used to sight over and aline the throw-from the face. Other than this difference the ing hand and the target. When properly alined,technique is the same. the elbow is moved rapidly forward until it is

f. Crawling (fig. 31). Crawling in combat at a point just in front of the body where thesituations is an often used skill. Crawling may arm is straightened and the wrist "snapped."be high or low. This whip motion propels the object to the tar-

(1) High crawl. In the high crawl the sol- get. Underhand throws secure momentum by

AGO 6803A 87

________- ·iC. CLIMBING ROPE

A URMOUNTINHG WALL CLIMBING DRAIN PIPE

E. CARGONET

D ROPE LADPER

Figure 29. Climing and surmounting vertical objects.

the thrower bending his knees and swinging ward. At the same time the leg on the side nextthe throwing arm to the rear. As the knees are to the obstacle is thrown upward and over thestraightened the arm is forcefully swung for- top followed by the other leg. In landing theward from the shoulder and the object re- weight comes down on the leading leg first fol-leased. lowed by regaining the balance on both legs.

h. Vaulting (fig. 33). Vaulting is employed The free arm serves as a balance. A directto overcome low barriers or fences. The object (front) approach can be used at which timeto be surmounted is approached at an angle. both legs go over the object together.The hand on the side next to the obstacle is i. Carrying. There are three basic individualplaced on the top of the obstacle and with a means of carrying men in combat situationsstraight arm the body weight is pushed up-

88 AGO 6303A

8. PIPE OR BEAM

A, ROPE OR CABLE

C. HORIZONTAL LADDER

Figure 30. Traversing horizontal objects.

A. HIGH CRAWLB. LOWCRAWL

Figure 31. Crawling.

AGO 6303A 89

B. UNDERHAND THROW

A. OVERHAND THROWN

Figure 32. Throwing.

and one of these methods may be used in carry- while walking or running on a narrow object,ing objects. when crossing obstacles, is a skill which re-

(1) Fireman's carry (I, fig. 16). "A" quires practice and confidence. Balance is re-stands sideways in front of "B." "A" bends his quired in negotiating a log placed across aknees and leans forward, placing one arm stream, in crossing a narrow beam or rail, andthrough "B's" crotch, grasps the wrist of "B's" in similar situations. To perform this skill,arm, which is hanging over his shoulder, and place the feet on the object to be crossed, holdthen "A" runs forward. the arms to the sides at shoulder level, and fix

(2) Saddle-back carry (J, fig. 17). "A" the eyes on the object approximately 5 yards instands in front of "B." "B" mounts "A's" hips front of the feet. Generally, it is not a goodand clasps his arms in front of "A's" chest. practice to look down at the feet. Walk the"A" grasps "B's" thighs. beam by placing first one foot and then the

(3) Single-shoulder carry (J, fig. 16). other in the center of the beam, thereby mov-"A" stands in front of and facing "B." "A" as- ing forward, using the arms to aid in maintain-sumes a semisquatting position. "B" leans foring balance.ward until he lies across "A's" right shoulder. k. Falling (fig. 35). Injury will be avoided if"A" clasps his arms around "B's" legs and men are taught to fall properly. Men shouldstraightens up, lifting "B" from the ground. know how to use the body momentum to their"A" then runs forward. This method may also advantage during a fall rather than to try re-be used to carry heavy objects. sisting that force. If enough force is present,

j. Balancing (fig. 34). Balancing the body such as occurs during a fall while running or

90 AGO 6303A

B. LEGS TOGETHER

A. SCISSORS VAULT (DIRECT APPROACH)

(SIDE APPROACH)

Figure 33. Vaulting.

in jumping downward from a height, the man 1. Swimming (fig. 36). There is no doubt ascan extend his hands to catch the weight and to the benefits of swimming and water survivalat the same time duck the head and roll for- techniques to the soldier. There are, however,ward onto his feet. The key to falling without problems of training time and facilities toinjury from the standing position is relaxation overcome in teaching all men to swim. A fulland rolling to take the brunt of the fall on the explanation of this skill is available in chapteroutside of the leg, hip, and buttocks. 17.

AGO 6303A 91

A. BEAM OR RAIL

B. LOG

Figure 34. Balwmcing.

Section II. OBSTACLE COURSES

199. Purpose of Obstacle Courses the course is a test of the soldier's physicalObstacle type courses are a valuable part of condition. After men have received instructionphysical readiness training. The challenge pre- and had an opportunity to practice the skills,sented by the obstacles assists in developing they are to run the course against time.and testing the basic physical skills. Success in b. Confidence Obstacle Course. This course iscombat many times depends upon the soldier's composed of higher and more difficult obstaclesability to perform one or more of these skills than those used in the conditioning course. Theand in some cases he must be able to do these confidence obstacle course is designed to givethings while carrying his field equipment, even the soldier confidence in his mental and physi-after he becomes tired. cal capacities and to cultivate his spirit of dar-

ing. He is encouraged but not compelled to ne-200. Types of Courses gotiate this course and the course is not runThe two courses discussed in this chapter are against time.both obstacle type. Their difference lies intheir function. 201. Safety Precautions

a. Conditioning Obstacle Course. This course The instructor should take certain precautionsconsists of fairly low obstacles which are de- to prevent injury to the men while they are ne-signed to be negotiated quickly. The obstacles gotiating obstacle courses. A few of the pre-serve to test various basic skills, and running cautions follow:

92 AGO 6303A

A. ABSORBING SHOCK( BY FORWARD ROLL

B. ABSORBING SHOCK ON OUTSIDE OF HIP AND LEG

Figure 35. Falling.

SURVIVAL SWIMMING

Figure 36. Swimming and water survival skills.

AGO 6303A 93

a. Inspect the course for faulty construction e. Insure that negotiation of the higher andof obstacles, protruding nails, rotten logs, con- more dangerous obstacles is under the supervi-dition of the landing pits, and other hazards to sion of an assistant instructor.safety. f. Do not permit men who have neither prac-

b. Have the men do warmup exercises before ticed the basic skills nor run the conditioningthey run the course. obstacle course to participate in the confidence

c. Explain and demonstrate the correct tech- obstacle course.niques for negotiating all the obstacles before g. Weather conditions may cause footing orallowing the men to try them. handhold surfaces to be slippery. If such is the

d. Give the men at least two weeks of condi- case, postpone training on the course.tioning exercises before scheduling the obstacleand confidence courses.

Section III. CONDITIONING OBSTACLE COURSES

202. Construction of Conditioning Obstdcle culty. Signs should be placed to indicate theCourse route. If possible, the course should be in the

a. Complete standardization of obstacle shape of a horseshoe or figure eight so that thefinish is close to the start.courses should not be attempted since topo-

graphical conditions always vary. Commanders 203. Use of the Obstacle Courseshould use ingenuity in constructing a course, a. Before troops run an obstacle course theymaking good use of streams, hills, trees, rocks, should be instructed in the proper technique ofand other natural obstacles. Since the course iseach obstacle. In each case thiseventually run at high speed, it should not be technique should be explained and demon-

technique should be explained and demon-b. Thdangerous. e .hould be wide enough for strated in detail, with emphasis on avoiding in-

jury. Every individual should be given an op-or eight men to run simultaneously. This en- portunity to practice on each obstacle until hecourages competition. The lanes for the first becomes reasonably proficient at negotiating it.several obstacles should be wider and the ob- Before the course is run against time, it is ad-stacles themselves easier than those that fol- visable for the men to make several runs at alow. This avoids congestion until the contes- slower pace. During such practice or trial runs,tants scatter out over the course. The last two the instructor should observe the performancesor three obstacles should not be too difficult and make appropriate corrections. The menand should not involve high climbing. This should never be permitted to run the course forprevents injuries and falls resulting from fa- time until they have practiced on all obstacles.tigue. b. The best method of timing the runners is

c. The total distance of the course should to have the timer stand at the finish and callrange from 300 to 450 yards and include from out the minutes and seconds as each man fin-15 to 25 obstacles. Normally the obstacles ishes. If several watches are available, eachshould be 20 to 30 yards apart and arranged somen may be timed separately. If onlythat those which exercise the same groups of one watch is available, the different wavesmuscles are separated. should be started at regular intervals, such as

d. The obstacles should be substantially every 30 seconds. If a man fails to negotiate anbuilt. Peeled logs, 6 to 8 inches in diameter, are obstacle, a previously determined penaltyideal for many of the obstacles. Sharp points should be exacted.and corners should be eliminated. Landing pitsfor jumps or vaults should be filled with sand 204. Types of Obstaclesor sawdust to prevent injuries. The course a. Jumping Type Obstacles (fig. 37). Theseshould be constructed and marked so that it is obstacles may be ditches which the men cannot possible to side-step or detour obstacles. clear with one leap, trenches which the menSometimes, however, it is desirable to provide can jump into, heights which require jumpingalternate obstacles of varying degrees of diffi- downward, or hurdles.

94 AGO 6303A

DITCH

TRENCH

MURDLES

JUMP DOWNWARD

Figure 37. Jumping type obstacles.

b. Dodging Type Obstacles (fig. 38). Obsta- (fig. 40). Horizontal obstacles may be ladders,cles of this type are usually mazes consisting ropes, pipes, or beams.of posts set in the ground at irregular inter- e. Crawling Type Obstacles (fig. 41). Obsta-vals. The intervals between posts should be cles which require crawling may be con-rather narrow so that the participants must structed of large pipe sections, low rails, andpick their way carefully through and around wire.them. Lane guides may be established which

f. Vaulting Type Obstacles (fig. 42). Obsta-by their construction guide the men to dodge

cles of 3 to 31/2 feet in height such as fences orand change direction.dc. Vertical Climbing and Surmounting Type low walls may be used as a vaulting obstacle.c. Vertical Climbing and Surmounting Type

Obstacles (fig. 39). These obstacles may be g. Balancing Type Obstacles (fig. 43).climbing ropes, either plain or knotted and 11/2 Beams, logs, and planks may be used as bal-inches in diameter; cargo nets, walls 7 or 8 ance obstacles. These items may be used tofeet high, or vertical poles 6 to 8 inches in di- span water obstacles and dry ditches, or raisedameter and 15 feet high. off the ground somewhat to simulate these nat-

d. Horizontal Traversing Type Obstacles ural depressions.

AGO 6303A 95

LANES TO GUIDE CHANGE OF DIRECTION

*- --

MAZES TO CAUSE CHANGE OF DIRECTION

Figure 38. Dodging type obstacles.

96 AGO 6303A

CLIMBING ROPECARGO NET

WALL _:

POLE CLIMB

Figure 39. Vertical climbing and surmounting type obstacles.

AGO 6303A 97

A. PIPE OR BEAM

B. HORIZONTAL LADDER

C HORIZONTAL ROPE

Figure 40. Horizontal traversing type obstacles.

98 AGO 6303A

TUNNEL LOW RAIL

1.1.1 , 1

WIRE

Figure 41. Crawling type obstacles.

AGO 630SA 99

FENCE

Figure 42. Vaulting type obstacles.

100 AGO 6303A

i.

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F�i�zLre 49. Balancing type obstacles.

ldBlAGO fi30SA

Section iV. CONFIDENCE OBSTACLE COURSES

205. The Course ferent color. The men are separated into

This modification of the obstacle course idea is groups of 8 to 12 at each obstacle. At the start-

designed to cultivate confidence and a spirit of ing signal from the company commander, theydaring rather than to exercise and condition proceed throughout the course: 5 to 6, 6 to 7,

the men. The negotiatíon of a confidence 24 to 1, and so on. Any man may skip any ob-

course, however, is strenuous enough to be an stacle he is afraid to try. The men proceedexcellent physical conditioner. The men should from obstacle to obstacle until time is called,

NEVER attempt to take the obstacles at high then they assemble as ordered. The followingspeed and should not compete for speed. The general rules govern the use of the confidence

obstacles vary from fairly easy to extrernely course:difficult ones. Some are of considerable height, a. No compulsion is to be used. The men areto accustom the men to climbing such heights encouraged to try the various obstacles, butwithout fear. Considerable emphasis is placed they are not compelled to do so. If any manon obstacles that train and test a man's bal- wishes to skip any obstacle, he is permitted to

~~~~~~~~~ance. ~do so.b. The manner of negotiating any obstacle is

206. Course Arrangement and Construction left to the discretion of the individual. How-ever, the instructor assists any soldier who ex-

a. The confidence course accommodates fourplatoons, one platoon at each group of six ob- peences difficulty.stacles. The course should be made up of about c. The example of rnstluctors and especially

selected demonstrators will serve to inspire the24 obstacies, numbered and marked as follows:

1 to 6, white numbers on red background. men to greater effort.7 to 12, black numbers on da white back- d. If the men are new to the confidence

7 tground. 12, blck numers ona whi back- course, a brief orientation is conducted at each13 to 18, white numbers on a blue batck- obstacle, including an explanation and demon-

13 to 18, white numbers on a blue back-~~~~~~ground. ~stration of a method of negotiating it.

19 tground. 24, whitenumbersonablackback- e. Close supervision must be exercised at all19 to 24, white numbers on a black back- times to prevent injuries, as some of the obsta-

b. For construction details of a confidence cles are quite high. Also, some of the obstaclesb. For construction details of a confidence

course refer to Folio No. 1 "Trai;Ling Facili-ties," Corps of Engineers, drawing number28-13-95. Figures 44 through 47 are intended 208. Negotiatiating the Obstaclesto illustrate the method of negotiation. Although the men need not conform to any one

c. A few simple pieces of equipment will be method of negotiating the obstacles, thereprovided for men who do not have the should be some uniformity in the approach tostrength, courage, or ability to negotiate the them. A general method of negotiating the ob-obstacles. This equipment includes bars for stacles is indicated below.pullups, ropes to climb, parallel bars, bars of a. Red Group. This group contains the firstvarious heights to vault, bar bells, medicine six obstacles, 1 to 6 (fig. 44).balls, and platforms or places for practicing (1) The belly buster. Men may vault,sit-ups. This group should be under an instruc- jump, or climb over. Warn them that the log istor. If the men are encouraged to volunteer to not stationary.try the easier of the confidence obstacles, they (2) Reverse elimb. Climh the reverse in-will gradually take their places with the oth- cline and go down the other side to the ground.ers. (3) The weaver. Move from one end of

the obstacle to the other by weaving the body207. Method of Use under one bar and over the next.The obstacles are divided into groups of six, (4) Hip-hip. Step over each bar, either al-and each group is designated by a different ternating legs or using same lead leg eachcolor (para 206). Each platoon starts at a dif- time.

102 AGO 6303A

A. THE BELLY BUSTER B. REVERSE CLIMB

C. THE WEAVER D. HIP-HIP

,J.. - .

E. BALANCING LOGS F. ISLAND HOPPER

Figure 44. Red group.

103AGO 6303A

A. THE TOUGH NUTB. SLIDE FOR LIFE

C. LOW BELLY OVER D. BELLY CRAWL

E. THE DIRTY NAME F THE TARZAN

Figure 45. White group.

104 AGO 6303A

A. HIGH STEPOVER

B. SWINGER

C. LOW WIRE

D. SWING. STOP AND JUMP

E. SIX VAULTSF. EASY BALANCER

Figure 46. Blue group.

(5) Balancing logs. Step up on log, and (1) The tough nut. Step over each "X" inretaining the balance, walk or run along the the lane.log. (2) Slide for life. Climb the tower, grasp

(6) Island hopper. Jump from one log to the rope firmly and swing the legs upward.another until the obstacle is negotiated. Hold the rope with the legs to distribute the

b. White Group. This group is composed of weight between them and the arms. Brakingthe second six obstacles, 7 to 12 (fig. 45). the slide with the feet and legs, proceed down

AGO 6303A 105

A. INCLINE WALL B. SKYSCRAPER

D. CONFIDENCE CLIMB

C. JUMP AND LAND

E. BELLY ROBBER

F. THE TOUGH ONE

Figure 47. Black group.

106 AGO 6s15A

the rope. Warn the men that there is danger of swing the body forward to the top of the wall.getting rope burns on their hands. When the Release the rope while standing on the wallrope is slippery or wet, this can be a dangerous and jump to the ground.obstacle. (5) Six vaults. Vault over the logs, using

(3) Low belly over. Mount the low log one or both hands.and jump onto the high log, both arms grasp- (6) Easy balancer. Walk up one inclineding over the top of the log, the stomach area in log and down the one on the other side to thecontact with it. Swing the legs over the log and ground.lower the body to the ground. d. Black Group. The last group is formed by

(4) Belly crawl. Move forward under the the final six obstacles, 19 to 24 (fig. 47).wire, belly down, to the end of the obstacle. (1) Inclining wall. Approach the under-

(5) The dirty name. Mount the low log side of the wall, jump up and grasp the topand jump to or reach the higher logs in suc- and pull the body up and over. Slide or jumpcession, then jump or drop to the ground. down the incline to the ground.Warn the men about the height of the final log. (2) Skyscraper. Jump or climb to the

(6) The tarzan. Mount the lower log and first floor, climb up the corner posts or assistwalk the length of it and each successive, each other to any desired floor. Descend to thehigher log until reaching the horizontal ladder. ground in any desired manner.Grasp two rungs of the ladder and swing the (3) Jump and land. Climb up the ladderbody into the air. Negotiate the length of the to the platform and jump to the ground.ladder by releasing one hand at a time and (4) Confidence climb. Climb the inclinedswing forward, grasping a more distant rung. ladder to the vertical ladder. Go to the top of

c. Blue Group. This group is formed by the the vertical ladder, then down the other side tothird six obstacles, 13 to 18 (fig. 46). the ground.

(1) High stepover. Step over each log, al- (5) Belly robber. Step on the lower logternating the lead foot or using the same lead and asslrnme the prone position on the horizon-foot. tal logs. Crawl over the logs to the opposite

(2) Swinger. Climb onto the swung log end of the obstacle.and over to the ground on the opposite side. (6) The tough one. Climb the rope or pole

(3) Low wire. Move under the wire on on the higher end of the obstacle, then go downthe back, using the hands to raise the wire to the ladder and across the log platform. Climbclear the body. over or between the logs at the end and go

(4) Swing, stop, and jump. Gain momen- down the rope or pole to the ground. Vaulttum with a short run, grasp the rope, and over the final log.

AGO 6303A 107

CHAPTER 17

COMBAT WATER SURVIVAL


209. Military Swimming b. Time is a factor in training men to over-Military swimming emphasizes the strokes come water obstacles. The following procedure

that result in staying power rather than those occupies a minimum of time and when a com-that emphasize speed. The soldier should swim bat unit desires to undertake such training this

easily, silently, and with adequate vision. He sequence is recommended:should cultivate strokes that will enable him to (1) Test al the men and divide them into

swimming and nonswimming groups as a re-tow another man and to carry equipment, as swimming a 50meter swim test (para 211). Sizewell as keep his face out of the water. towell as keep his face out of the water to sult of a 50-meter swim test (para 211). Sizebreathe. The most important military strokes of the unit will determine the time required;are the side stroke and the breast stroke. this is usually about 2 houTreading water should be practiced to develop (2) For those men who fail the 50-meterproficiency. swim test conduct basic swimming instruction

(para 211-221). At the conclusion of this in-210. Combat Operations Training struction, test again. Those who pass are ready

for combat water survival training.a. If combat operations are highly coordi- (3) Conduct combat water survival -training.

(3) Conduct combat water survival as de-nated and well execute the engineer support scribed in paragraphs 222 through 229. Againtroops win anticipate the water crossings and unit strength will determine the time required.have boats and lifejackets at the site for all Normally this period of training requires frommen of the combat units. In other independent 2 to 4 hours.actions units may be forced to overcome thewater obstacle without such aid.

Section I. BASIC SWIMMING

211. Beginner Test advanced swimmers. If there are few men, alla. Jump into the water from a float or the will be able to push off in one group. For large

bank of the pool. classes, have the men count off by 2's and 4'sb. Swim 50 meters, using any stroke. and let one group push off at a time (for exam-c. Soldiers who fail this test are classified as ple, all No. 1's push off first, then all No. 2's).

nonswimmers and placed in a class for begin- For endurance swimming around the pool, ar-ners. range floats to mark the "tracks" around

which the men swim. Arrange the class so that212. Teaching Techniques all may hear and see.

a. First, test all the men, classify them, and c. Outline the program for the period.divide them into homogeneous groups for in- d. Present the material as simply, clearly,struction. and concisely as possible; then have the men

b. Arrange the men in the appropriate part practice. There should be little talk and muchof the pool, shallow end for the beginners (41/2 swimming.ft), and deep end (6 ft) for intermediate and e. Pair the men for mutual assistance. If

108 AGO 6303A

possible, have the same men work together at the position of the "jelly-fish float" (A, fig.every practice period. 48). If he stays up, with any portion of his

f. If there are not enough pools for adequate back above the surface, he is a floater. If he

practice in the water, the instructor should sinks, he cannot be taught to float, and must be

give intensive practice in dry land swimming taught to stay up by means of gentle arm and(practicing the form of the various strokes out leg movements. This float is executed as fol-of the water). Some dry land instructions pre- lows:cede water training in each stroke, even when (1) Divide the group into working pairs,

the men are to get training in the water. The and have the pairs stand in water about 6 feet

proper form for such instruction is explained apart. Explain the fact that water will holdin the discussion of each stroke. them up if they stay low in the water.

g. The use of floats to teach nonswimmers or (2) Instruct the men to take a deep

beginners is strongly recommended. The most breath and hold it, bend forward at the waist,useful floating device is composed of cans and slide the hands down the front of the(para 221c). These cans are strapped on the thighs and the legs until they are floating face

side of the body that is uppermost in the downward in the water with hands claspingwater. They are strapped on the back of a man ankles or knees (A, fig. 48). The ankles may belearning the breast stroke and side stroke. The released and the arms and legs allowed to hang

use of the float gives confidence, and the begin- vertically. The eyes should be kept open. Thisner strokes with much more skill. He can be is the "jellyfish float." For variation, the legstold to stroke for a prolonged period of time- can be doubled up on the chest with the arms

even half an hour. Thus, he learns the stroke clasped below the knees.easily through repetition, conserving his b. Most men are heavy legged and cannotstrength and developing endurance while still float in a horizontal position. To learn to float,a beginner. If floats are used, the depth of the stand in water about shoulder deep, take a fullwater does not matter and the various groups breath, lean backward gently, arch the back,of swimmers need not be segregated. When the tip the head backward, and raise the armssoldier can swim a quarter mile with the cans, sideward and somewhat beyond the head. Thenhe can be readily trusted to swim without thrust the feet gently from the bottom and liethem. If the instruction pool or stream has lit- as relaxed as possible in the water (B, fig. 48).tle shallow water, the use of floats is essential. No attempt need be made to float horizontally,If floats are used, the fundamental skills of as the legs will rise if they are buoyanteach stroke should be taught as rapidly as pos- enough.sible. The swimmer then changes from one

c. If the feet wil not remain off the bottom ofstroke to another as he swims for prolonged the pool, two things may be tried.periods of time, mastering the strokes by con- (1) Bend and separate the lower legs and

(1) Bend and separate the lower legs andstant practice. extend the arms farther overhead (C, fig. 48).

h. A certain percentage of nonswimmers ex-hibit a fear of entering the water. It is best to (2) Move out into deep water where it is

ignore their complaints, and to assume that possible to float vertically with only the facethey will learn to swim with the others. Fre- above water (D, fig. 48). This is not usually a

quently, simply placing them in the pool for satisfactory or comfortable position. There-half an hour in water up to their necks, acce- fore, if a man can float only in the vertical po-lerates their recovery from fear. sition, have him add gentle arm or leg move-

ments, or both. The simplified leg movement is213. Floating an alternate push with the soles of the feet.

a. Some men are capable of floating and Extend the foot and push down from 8 to 12some are not, but regardless of the number of inches. Then pull it back a bit with slightlynonfloaters, everyone should be given floating bent knees, and again thrust out. This move-instructions early in the swimming program. ment is much like walking upstairs with theThe first step is to ascertain whether the sol- feet close together. During this process the ap-

dier is a. floater. To do this, tell him to assume propriate arm stroke is "finning."

AGO 6303A 109

A. JELLY FIS;I FLOAT B. 3IJOYANCY TEST

ONE TWO THREE

C. SEMIHORIZONTAL FLOAT D. VERTICAL FLOAT

E. FINNING

F. SCULLING

ONE

TWO

THREE

FOUR

Figure 48. Techniques for staying afloat.

110 AGO 6303A

214. Finning the legs sideward and outward, then squeeze

This is an arm movement which is used pri- them together. The soles of the feet should bemarily on the back or in floating (E, fig. 48). facing as much as possible during the thrustFirst extend the arms along the sides then and the squeezing action.draw them up about a foot and thrust the c. Coordination of Arm Stroke and Leg Kick.hands out and downward towards the feet in a The whole movement is in three counts.pushing movement, supplemented by a fishtail (1) Begin the arm pull and, near theflip of the hands and wrists. This movement finish of the pull, draw up the knees. The armcan be amplified into a sculling movement. pull keeps the resistance created by the knees

from slowing the swimmer's progress unduly.215. Sculling (2) As the arm pull is finished and the

Lying on the back, start the sculling movement hands are thrust forward, kick out the legswith the arms by pressing the hands outward and then pull them together.with the wrist bent backward. The little finger (3) Glide through the water until the mo-is nearer the surface than the thumb. Then mentum begins to fall off, then begin the nextsweep the hands inward towards the thigh strokewith the wrists still bent backward, but with d. Breathing. It is possible to breathe at anythe thumb closer to the surface. The movement time in the breast stroke, but the usual way isis with the hand and wrist primarily (F, fig. to inhale through the mouth with the arm pull,48). The range of rnotion is from 14 to 20 and exhale through mouth and nose during theinches. It is like sculling with an oar. There i finish of the leg kick and the glide.little lost motion. e. Body Position. In swimming for speed, the

trunk and legs must be near the surface. This216. The Breast Stroke position, however, is tiring. Swimming with

This is one of the most useful strokes for mili- the trunk and legs projecting diagonally backtary swimming (fig. 4°). It provides good visi- and down at an angle of from 20 to 35°, isbility and is not too tiring. It is useful in swim- much slower, but is easier to sustain and not soming through debris and oil-covered waters, tiring.for swimming with clothing on or with a load, f. Land Drill. In land practice, the armand for pushing a tired swimmer along with movement can be practiced in a standing posi-the "tired swimmer's carry." It is not an easy tion, with the trunk bent forward 90 °. If thestroke to master, but it should be thoroughly men can lie on small benches, they can practicelearned. the Ieg and arm strokes together. The leg kick

a. Arrz Movement. The starting position is can be practiced with one leg at a time whilefull extension in the water in the prone posi- standing and combined with the arm stroke.tion. The head is up and the a:ms are pushedout ahead. Turn the palms outward and pull thearms outward, sideward, and slightly down- This stroke is easy to learn and to use. Withward until the hands are opposite the shoul- slight modifications it can be used for carryingders and slightly below them. Then slice the others cr when one arm is injured, or to carryhands to the front of the shoulders and bring a rifle with the top hand out of the water. Thethe elbows against the sides. Thrust the arms swimmer swims on one side (fig. 50). Usuallyforward with the palms do-wvn and slightiy out- he begins on the side that feels most natural.ward. The hands should be thrust straight for- After learning on that side, however, he shouldward from the shoulders. learn to swim on the other side as well. As de-

b. The Leg Kick. This is much like the frog scribed below, the stroke is executed on the leftkick on the back. Draw the knees up sideward, side. Those who swirn on the right side willrather than forward. Let the heels trail uLtil reverse directions.they reach the limit oi tne upward motion of a Arm Stroke. The starting position isthe knees, which is near the limit of a thigh lying on the left side. The left arm is extended"split." Then flex the lower legs at the knees, in line with the body and beyond the head. Thelifting the heels higher than the hips. Thrust palm is down. The right arrn is extended back-

AGO 6303A 111

BREAST STROKE

ONE

TWO

THREE

FOUR

FIVE

Figure 49. Breast stroke.

112 AGO 6303A

ward by the right thigh. Pull the left arm also used when swimming beneath blazing oil.downward with the elbow straight and con- Two methods of underwater swimming aretinue until it is straight down from the shoul- commonly used. These are identical with theder. Then flex the elbow and pull into the side. breast stroke and the side stroke, except thatAt the same time turn the palm toward the the head is held straight forward.face. Then thrust forward to the original ex- a. A variation of the side stroke is sometimestended position. Bend the right arm at the used. The pull of the right arm and the kick ofelbow. Thrust the right hand upward in front the leg are identical, but the swimmer rollsof the chest, then push forward and downward somewhat on his face and performs a longerin front of the chin or face. Here the right reaching stroke with his left arm.hand catches the water and pulls backward to b. When swimming in water known to beits original position by the right thigh. The clear of obstruction, a modification of theright hand starts forward just in time to meet breast stroke can be used. In this stroke theand pass the left hand at the neck or face. The arms pull clear through to the legs and thecoordination is as if the left hand were pulling glide is with arms by the sides. Usually, how-a handful of water down and handing it to the ever, the arms should be ahead for protection.right hand to carry it on to the end of itsstroke.

b. The Leg Kick. This is the "scissors kick." As soon as a man masters the frog and scissorFirst draw the feet up, with the right foot in kicks he learns the methods of treading water.front about 12 inches, until the knees are bent Those most commonly used are as follows:to a right angle. Then straighten the right a. Stand erect in the water and use the frogknee and thrust the right foot forward, down- kick (A, fig. 51) exactly as in the elementaryward, and backward in a semicircular sweep- back stroke. If necessary, use the arms to fin oring motion. At the same time, straighten the scull.left knee and thrust the left foot backward, b. Stand erect and use the scissors kick (B,downward, and forward in a sweeping motion, fig. 51), either single or alternate (in the alter-resembling a kick. This double leg stroke re- nate kick, the left leg is forward in one kicksembles the closing of a pair of scissors cutting and the right leg in the next kick). If neces-through a large piece of water. The sole of the sary, use the arms to fin or scull at the sameright foot is presented to the water during the time.thrust and the toes are pointed back during the c. To stay afloat without using the legs, as-backward sweep. The left foot is extended sume the position of the balanced or verticalthroughout the stroke. The legs come together float and scull with the hands.at the end of the stroke and remain in linewith toes pointed downward during the glide. 220- Enfering Water

c. Coordination of Arms and Legs. From the In military swimming, men usually enter theposition of left arm extended forward, right water either by walking or jumping in. Theyarm by the right side, and legs straight and toshould dive only when some other entrance isgether, begin the stroke with the downward impossible. However, a shallow dive may bepull of the left arm. As this arm pulls down- needed at times and surface diving should beward, start to thrust the right arm forward, mastered.and draw up the knees to begin the kick. The a. Jumping Into Water.catch and pull of the right arm and the kick of (1) The stride, jump. Enter the waterthe legs coincide with the completion of the with one leg forward and the other backward,pull of the left arm and its thrust forward to much like the position of the scissors kick. Ifthe gliding position. jumping from a low height, spread the arms

sideward to prevent the head from going below218. Underwater Swimming the water level.Underwater swimming is particularly useful (2) Jumping from a height. Jump feetfor escaping from strafing attacks by planes or first, holding the nose with the thumb and fore-rifle or machinegun fire from the shore. It is finger of the left hand, and covering the

AGO 6303A 113

SIDE STROKE

ONE

TWO

THREE

FOURFigure 50. Side stroke.

mouth with the palm. In jumping without a life- out a lifejacket, hold the right elbow in frontbelt, extend the right arm overhead to aid in of the eyes to protect them, and grasp the leftbalance. If jumping with a kapok lifejacket en- shoulder with the right hand.circle the left arm with the right arm, and b. Shallow Dive. Occasionally it is necessarygrasp the left shoulder, or the top of the life- to enter water of unknown depth rapidly; forjacket near that shoulder, to prevent the example, to escape sudden enemy firing. Injacket from being forced upward and breaking such circumstances, it is advisable to dive verythe neck. If jumping through burning oil with- close to the surface. On reaching the edge of

114 AGO 6303A

A. TREADING WATER USING FROG KICK

TWO

ONE

THREEFOUR

B. TREADING WATER SUING SCISSORS KICK

TWO

ONE THREE FOUR

Figure 51. Treading water.

AGO 6303A 115

A. JACK KNIFE SURFACE DIVE

ONE TWO

THREEFOUR

FIVE

B. UNDERWATER SURFACE DIVE

ONE THREE FOUR

TWO FIVEFigure 52. Surface dives.

116 AGO 6303A

the water on the run, dive outward almost par- water where beginners are to be instructed

allel to the surface and with the arms over- should be fromn 31/2 to 4 feet deep. There shouldhead, thumbs locked together, fingers straight be no sudden drops into deep water. The water

forward and palms down. Immediately upon should be quiet, and there should be a vantage

entering, use the head and arms to control up- point from which the instructor can see all

ward and downward direction. An upward tilt those in the group. Water for advanced swim-

of the hands, arms, and head results in a sharp mers and divers should be 8 to 12 feet deep,rise to the surface. A downward tilt results in especially beneath the diving board. If an in-a deeper submerging. side pool is used, water temperature should be

c. Surface Dive. When swimming on the sur- about 50 F cooler than the air temperature but

face, it is sometimes necessary to submerge never over 780 F.quickly and swim under water. This may be b. If a dock is to be built, it should be H-

done in two ways: shaped. The water on one side should be shal-

(1) Jackknife surface dive. Bend sharply low for beginners' instruction. With this type

at the hips, thrust the arms overhead towards of dock, the instructor has numerous vantage

the bottom and begin to swim with a breast points from which to teach.

stroke towards the bottom (A, fig. 52). This c. Cans for aid in staying afloat are ex-

method is quick, but the legs usually project tremely useful and should be provided. These

above the water as the swimmer submerges, may be made by soldering together the bases of

attracting attention. two No. 10 cans, and providing two loops of(2) Underwater surface dive. Drop the wire, 51/2 inches apart, in the middle, through

legs to the vertical with the arms by the sides, which to pass webbing straps or tape for fas-

and submerge with an upward double arm tening the cans around the chest. The canssweep (B, fig. 52). Then, bend forward and should be painted with waterproof paint tostart swimming forward. This method is prac- prevent rusting. Each can should be num-tically noiseless. berred. Water aids, such as kick boards and in-

flated rubber tubes, are useful but not essen-221. Facilities tial. Lifesaving equipment, such as ring buoys

a. If a natural lake or stream is used, the and a long pole should be at hand.

Section imB COMBAT WATER SURVIVAL TRAINING

222. Reason and Purposes for Training previously passed a required 50-meter swim

Streams, rivers, lakes, and oceans are part of test before being admitted to water survivalthe terrain. A trained combat soldier can training. Those who fail to swim the requiredbreach these obstacles. With his ability to sur- 50 meters should engage in a remedial or be-

vive in this environment he makes the water a ginning program of swimming prior to combatfriend, not a foe, and an avenue, not an obsta- water survival training.

cle. 223. Purposes and Benefits of 'raiininga. In an effort to better prepare soldiers for

water hazards they may encounter throughout There are several purposes and benefits of com-their training and in combat, combat water bat water survival training. They can be sum-

survival training was developed. marized as follows:b. This training can be administered to most a. A man is given insight into his abilities

any combat unit. The experiences the soldier and limitations when swimming with clothing,undergoes will not readily be forgotten and equipment, and weapon.may prove invaluable in combat or simulated b. The experiences of going through thecombat situations. training help to eliminate fear and panic in the

water.c. Before going into the specifics of combat water.water survival training, it should be empha- c. The soldier is taught the proper tech-

sized that this instruction in no way attempts niques of swimming with clothing, equipment,to teach a soldier to swim. All men should have and weapon.

AGO 6303A 117

d. The training serves as a warning to the their clothing when operating in swamps orindividual as to the difficulties he may encoun- near any body of water. The accepted proce-ter while progressing through swamps, cross- dure is as follows:ing rivers, lakes, and other water hazards. (a) Trousers un bloused. Bloused trou-

e. The performance ratings as a result of the sers tend to fill with air and create difficultytraining afford information to leaders concern- for the swimmer in water movement, as the airing the men most likely to lose their self-com- caught in the trouser leg tends to keep the legsposure under strenuous conditions. too high in the water.

(b) Field jacket and/or fatigue shirt224. Orientation Prior to Training (buttoned up) outside of trousers. These twoThere are certain basic principles or "teaching articles of clothing are worn in this manner inpoints" which should be impressed upon the order that they may catch and hold air. Thismen in an orientation which is presented at the trapped air will make floating much easier andtraining site, but before the actual water sur- help keep the man above the surface. A flota-vival training begins. The leader conducting tion demonstration will illustrate the air-the orientation should be thoroughly familiar catching ability of the clothing. The demon-with the purposes of the water survival in- stration utilizes floating to include clothingstruction and should be able to competently and equipment, but without weapon.present the subject to the unit. In presenting (c) Harness worn loosely. The harnesshis orientation, it is recommended that he is not buckled at the waist for safety purposes.bring the entire group to the side of the pool, It is extremely difficult to remove a buckledseat them there, and proceed with his orienta- harness in water. Thus, the soldier wears thetion. In addition to the purposes and benefits of harness in a loose manner in the event hethe training, the following must be included: should unexpectedly encounter a water hazard.

a. Basic Principles. (4) Use of proper techniques. The soldier(1) Conservation of strength. The swim- should learn proper techniques. The demon-

iner wearing clothing and carrying equipment strations which follow are to be given whileshould be taught to use a slow, steady stroke the orientation is in progress. The purpose ofwhile in the water. The body should be held the demonstrations is to show the soldier howlow in the water to make maximum use of he should perform in the water and to givebody buoyance and the men should be in-. him an indication of what is expected of him.structed to swim to the desired point in a There are three demonstrations (fig. 53).straight line. (a) Removal of harness (para 227a).

(2) Panic and improper breathing tech- (b) Swim with equipment and weaponniques are dominant causes of drowningy. The (para 227b).swimrmer must overcome a natural tendency to (c) Jump off highboard and swim toexcite or panic when entering the water with shore (para 227c).equipment. A composed swimmer should have b. Safety. A principal factor which should becomplete control of his faculties. His breathing emphasized throughout this orientation is: Theshould be done by taking a "bite" of air and de- soldier's safety is the primary concern at allveloping a rhythm, thus breathing through the times. The soldier is instructed to jettison hismouth and exhaling through the nose. The equipment if he has any difficulty whatsoever.breath need only be one-half to three-quarters Lifeguards are provided at Stations One, Two,of a normal breath. The soldier should be and Three (para 225a). Instructors and life-made aware that there are generally two types guards are to be impressed with the need forof panic. The first being the man who loses constant alertness during the progress of thecontrol, struggles, gasps, expends energy, and instruction.finally sinks. The second is the man who sim- c. Action After Orientation. Upon comple-ply gives up and sinks without even shouting tion of this segment of instruction, the officerfor help. in charge should direct the platoon leaders to

(3) Proper uniform when operating near take their respective platoons to a break areawater. The men are briefed on how to wear which should be located near the pool. The pla-

118 AGO 6303A

0'5,::y;; ' ; ..fi';^0500;;0 l 2.BACKWARD ENTRY FOR 15-METERAjá~~~ ; -:SWIM,

3.- 4. SWIMMING 15 METERS WITHo A j -00>;RIFLE AND EQUIPMENT, USING

SIDE STROKE.~;; L ~~.~~5. THREE-METER HIGH BOARD

P... . S' ;00;-z0 -JUMP, BLINFOLDED,

1,/' _

Figure 53. Combat water survival skills.

AGO 6303A 119

COMBAT WATER SURVIVAL SCORE CARD

SQUAD PLATOON .__COMPANY MAJOR UNIT DATE-

HARNESS 15-METERNAME REMOVAL SWiM WTH HIGHBOARD REMARKS

WEAPON

S U S U S U

CODE: S - SATISFACTORYU - UNSATISFACTORY

Figure 54. Combat water survival scoreboard.

toon leader of the first platoon should be in- The total of 13 instructors and lifeguards maystructed to send his first two squads to Station be decreased by one since the orientation dem-One immediately. When a squad completes this onstrator may also be the demonstrator at onestation, they will move to Station 2. When of the stations.squads 1 and 2 clear the first station, squads 3 b. Rating the Abilities of Men. Prior to theand 4 of the 1st platoon will then proceed from start of the class, the squad leaders are issuedthe break area to Station 1. The remaining pla- scorecards (fig. 54), one for each squad withtoons will follow in turn. Therafter, this the names of the men listed thereon. As eachsteady flow of men from one station to anoth- man finishes a station the instructor gradeser will continue until the entire company has him and when a squad finishes he sends thecompleted all three stations. squad on to the next station. Their card is for-

warded with the squad leader. At Station 3,225. Personnel and Instructors where the men no longer proceed as a unit, the

a. Assignment of Personnel. Thirteen per- scorer grades the men as soon as they have fin-sonnel are needed to handle this water survival ished the station. A problem of constantlyclass for a company-size group. Beginning with switching from one card to another, to scorethe orientation, the instructors are divided as the individuals, should not exist since the menfollows: are still in squad order when they come

(1) Orientation: 1 officer, 1 demonstrator. through the final station.(2) Station 1, harness removal: 2 NCOs,

2 lifeguards (2 lanes). 226. Uniform and Personnel Equipment(3) Station 2, swim with equipment and The proper manner in which the soldier should

weapon 2 NCOs, 2 lifeguards (2 lanes). wear his equipment when operating near(4) Station 3, highboard jump: 2 NCOs, 1 water has been mentioned previously. The re-

lifeguard (1 .lane). quired equipment follows.

120 AGo 6303A

a. In addition to his general clothing, fa- der with the recovery line attached. The nexttigues, boots, and socks, the soldier should be man in file holds the recovery line. After thewearing the standard Army harness with am- swimmer has successfully removed the harnessmunition pouch and first aid pouch attached. and swims to shore, the "recovery" man pullsThe wearing of the field pack is optional. Ac- in the equipment. He then becomes the exami-tually, the field pack would tend to be an asset nee while the next man in the file holds theto the swimmer since its added flotation would line. After being rated, the swimmer falls inhelp keep him above the surface. The wearing at the end of his squad.of a cap is not necessary. b. Station 2.

b. To briefly restate, the equipment should (1) Objective. At this station the soldierbe rigged as follows: enters the water backwards wéaring his equip-

(1) Harness open. ment and holding his rifle. He enters the water(2) Top shirt button buttoned and shirt with the weapon held at port arms. The soldier

outside the trousers. is taught to swim with the weapon held close(3) Trousers unbloused. to his body to reduce the drag which the weapon(4) Weapon over shoulder, or held at exerts; by doing this he improves arm and leg

high port when entering the water (as re- coordination. Upon assuming the swimmingquired at each station). position he should hold the weapon under water

but in line with his body, muzzle in the direc-227. Staion OrganLsatin tion he is swimming. The man should grip theThere are three stations through which the weapon directly above the upper handguard (2,men move in the combat water survival class. 3, 4, fig. 53). This station is the one which re-Generally, the men move from station to sta- veals the most failures. The swimmer usuallytion one squad at a time. NCOs are at each sta- fails to control his body and develop a propertion to rate the soldier's ability. The three rhythm. If he fails to control his body, he thenstations are as follows: enters a stage of panic, generally in three

a. Station 1. phases:(1) Objective. At this station the soldier's (a) Loses mental control and body coor-

equipment is rigged for river crossing; that is, dination.with harness open, top shirt button buttoned, (b) Fails to kick legs and begins toshirt on the outside of the trousers, trousers fight for breath (also fails to follow verbal in-unbloused, rifle attached to harness and over struction).his shoulder. The weapon is attached to the (c) The panic is concluded by either:harness by looping the harness strap (coming 1. Wildly thrashing and fighting, orfrom the ammunition pouch) around the sling 2. ?,uietly slipping under the water.of the weapon, and fastening the strap to the (2) Method. The instructor gives the firstmetal ring at the shoulder junction of the har- man the command to enter the water. He thenness. He must enter the water, come up, com- walks along the side of the pool as the swim-pose himself, submerge, remove his harness, mer is swimming his 15 meters and rates theand swim to the nearest shore (1, fig. 53). For swimmer upon completion of the swim. Thethe purpose of recovering the harness and soldier then goes on to Station 3 while the in-weapon, a line with a snaplink at the end is at- structor returns to the starting line to give thetached to the harness and is held by the man GO command to another swimmer.next in line. After the man in the water has re- c. Station 3.moved his harness, the man holding the line (1) Objective. At this station the soldierpulls in the equipment. enters the water blindfolded off a highboard

(2) Method. The instructor proceeds to (5, fig. 53). This gives him a surprise fallingorient the two squads on what is expected of effect such as he would have at night fallingthem. The first man in the squad will enter the off a riverbank, out of a boat, or in similar sit-water, at the instructor's command, by jump- uations of sudden and unexpected entry intoing off the side of the pool backwards. His rifle water. He must come up, compose himself, re-is attached to his harness and over his shoul- move the blindfold, and swim to the edge of the

AGO 6303A 121

pool. He must control his breathing under this (4) Harness.type of surprise condition. (5) Ammunition pouch.

(2) Method. Upon completion of Station (6) First aid kit.2, the soldier individually moves on to Station (7) Clipboards-five, one for each scorer.3 where he completes the highboard jump (8) Scorecards--one for each squad (mi-while blindfolded. At this station there are two meographed locally).NCOs; one on the ground helping the man up (9) Pencils or pens-five, one for eachthe ladder and then rating him in the water, scorer.and one located on the stationary end of the (10) Training aid for Station 1-the sidediving board to guide the blindfolded man out stroke (optional).along the board until he steps off into midair. (11) Two rescue lines-to recover equip-The instructor on the ground issues the mask ment, Station 1.or blindfold and emphasizes to each man be- (12) Blindfolds-three to be used at thefore he goes up the ladder the importance of highboard jump, Station 3.keeping his weapon at port arms and wellaway from his body when making the jump. 229. Evaluation of the MethodThe reduces the possibility of the force of the a. Combat water survival training offers thewater pushing the weapon into the man's face. soldier an insight into his true capability when

d. Action at Conclusion of Training. forced to swim, perhaps for his life, while(1) After completing all stations the sol- wearing field equipment. A strong swimmer,

dier returns to the break area, changes to dry under ideal conditions, is not necessarily a ca-clothing, and remains in that area until the en- pable swimmer when equipment and clothingtire company has completed the class. replace a bathing suit. This difference is some-

(2) At the conclusion of the class, one thing which the individual should understandNCO collects all of the scorecards and retains and appreciate.them. Those soldiers failing the course are en- b. The side stroke with scissors kick, remo-couraged to improve their swimming and val of load, and unexpected entry into theshould be tested again at a later date. water are presented to the soldier as survival

techniques. This instruction does not attempt228. Facilities and Equipment to make a man a better swimmer; it strives to

a. Facilities. The facilities required to suc- teach him to stay alive-to survive.cessfully administer combat water survival in- c. Panic in water is the primary cause ofstruction include: drownings; water survival instruction at-

(1) A swinmming facility 35 meters in tempts to make the individual aware of thislength. danger. To eliminate panic is relatively impos-

(2) A diving board, preferably 3 meters sible; to attempt to contain it is realistic. If agues-two sets each. man shows a tendency to panic, which often-

(3) Standard lifesaving equipment usu- times becomes obvious during the class, heally found at any swimming pool. should be given extra swimming instruction to

b. Equipment. This consists of the follow- build his confidence. During later tacticaling: training near water hazards, he should be

(1) Clothing-underwear, socks, fati- paired up with a known superior swimmergures-two sets each. within his squad. Confidence near water is es-

(2) Boots-2 pairs. sential. Roughly two-thirds of the earth's sur-(3) Weapon (unserviceable rifles may be face is covered by water and the soldier is ex-

used, two for each lane or station in place of pected to function successfully in and aroundindividual weapons). water.

122 AGO 6303A

CHAPTER 18INDIVIDUAL EXERCISE PROGRAMS


230. Purpose and Scope ual. Space will not permit the inclusion of allIf you are responsible for your own physical fit- available means of individual exercise. Theness program, this chapter will assist you to four programs selected for this chapter haveunderstand the need for exercise and will aid met the requirement of minimum space andthe planning and execution of your individual minimum time.program. Exercise activities included are the c. These programs are quite strenuous andChairborne Conditioner, 6-12 Plan, Weight will develop a satisfactory level of physicalTraining, and Isometric Contraction. Each of readiness. However, if the individual desiresthese activities can be completed in 15 minutes additional development of endurance it is rec-or less. ommended that he supplement these programs

with a 15-minute period of wind sprints and231. Need for Exercise double timing on an alternating daily basis.Keeping physically fit is a problem that facesevery combat, combat support, and combat ser- 232. Progressive Trainingvice support soldier. Even though we are fre- If you are 40 years of age and over, or if youquently engaged in training that requires some are under 40 and performing duties which re-physical effort, in many cases it is not enough quire little or no physical activity, you mustto prepare us to meet the intense physical de- plan your physical conditioning program to as-mands of combat. sure a moderate beginning, moderate but

a. Attaining a satisfactory level of physical steady progression, and sufficient "warmup"readiness is not an insurmountable objective before starting your vigorous exercise. Tofor anyone. Available time appears to be the avoid organic or bodily harm never rush intomost difficult obstacle to the development of vigorous activity without adequate "warmup,"physical readiness. In most cases, regular and conduct your conditioning program on aphysical training programs are centralized, re- daily basis over an extended period of time,quiring the individual to temporarily leave his NEVER ON AN UNDULY ACCELERATEDwork area. The problems involved in setting an OR CRASH BASIS. For additional informa-hour aside two or three times each week are tion concerning programs of physical fitnessnumerous. However, most of us can devote 15 for individual personnel see chapter 8.minutes each day to physical fitness with little,if any, impact on our daily work schedule-especially if it does not require us to leave our 233. Evaluating Your Fitnesswork area. Periodically you may be required to undergo

b. There are many good physical fitness pro- physical fitness testing, or you may desire tograms available to the individual or group. Re- test yourself to determine the effectiveness ofgardless of the type or duration, to be effective your personal program of exercise. Regardlessthe program must contain exercises that are of age do not test unless a pretest period ofstrenuous and are challenging to the individ- conditioning has taken place.

AGO 6303A 123

Sectiion I. T=lCHE C=AIRBORNE COINDDITIONER

234. Definition and Purpose steelplate; however, the substitution of ammu-The Chairborne Conditioner is an apparatus nition boxes is acceptable.that employs both isotonic (moving) and iso- (3) Holes, 1/2-inch in diameter, are drilledmetric (stationary) exercises as the nucleus of 4 inches apart in both inner and outer verticalthe program. The exercises are designed to de- uprights. The holes are drilled so that thevelop strength and endurance in all the major height of the apparatus can be adjusted andmuscle groups of the body. The principles of locked by insertion of a 7/16-inch bolt.progression, overload, and balance are em-ployed when the exercises are performed pro- 236. The Programperly. The program consists of two tables, each with

10 exercises. Progression is controlled by re-235. The Apparatus quired repetitions or, in some cases, by applica-The conditioning apparatus (fig. 55) can be tion of maximum effort. Each table can beconstructed in any unit motor pool with weld- completed within 15 minutes.ing equipment. The only materials necessaryare scrap metal and pipe, found in most sal- 237. Progressionvage yards. The list of material follows: To start the program, begin with table I and

a. Galvanized Pipe. execute each exercise for the required number(1) Two 11/4-inch by 4-foot horizontal of repetitions as indicated. A starting dosage

supports (rest on floor). and a maximum dosage is controlled by the in-(2) One 11/4-inch by 3-foot horizontal dividual. When the maximum dosage for table

cross support (rests on floor between vertical I can be executed during a 15-minute exerciseuprights). period, you may progress to table II. To main-

(3) Two 11/ 4-inch by 5-foot vertical up- tain your level of development, repeat yourrights. maximum attainable dosage keeping within the

(4) Two 1-inch by 5-foot telescoping ver- 15-minute exercise period. Substitution of exer-tical uprights. cises should be kept to a minimum, but if a full

(5) One ll/4 -inch by 3-foot, 3-inch top 15 minutes of strenuous exercise is accom-horizontal bar (pullup bar). plished and aI1 muscle groups are exercised,

(6) One 11/4-inch by 2-foot, 10-inch bot- there should be no appreciable difference in thetom horizontal bar (isometric bar). overall development.

(7) Two 1-inch by 9-inch foot braces (at-tached to vertical uprights). 238. Table ¡

(8) Four 1-inch by 18-inch telescoping a. Exercise 1, Sidestraddle Hop. This is ahorizontal stabilizers (rest on floor and extend two-count warmup exercise done at moderatethe horizontal supports). cadence. The starting position is the position of

(9) Four 1-inch by 16-inch legs (for attention. On count one jump slightly into thebench). air, swinging the arms out to the sides and up

b. Scrap Metal. to a vertical position, hands touching (A, fig.(1) Two 1/4-inch by 8-inch by 4-inch foot 56). At the same time spread the feet wider

plates. than shoulder-width apart. On count two,(2) Two 1/4-inch by 8-inch by 3-inch hori- using a slight flexing of the knees and ankles,

zontal bar supports (Detail A, fig. 55). jump slightly into the air and return to thec. Construction Details. starting position by swinging the arms back

(1) Isometric handles may be constructed down to the sides. Twenty repetitions of thisof 1-inch rolled steel or 1-inch pipe. The han- exercise is the standard dosage throughout thedles and handgrips are shaped to form as indi- program.cated on the diagram (Detail A, fig. 55). b. Exercise 2, Hand Walk. Remove the lower

(2) The bench is constructed of l/4-inch horizontal bar. Adjust the upper horizontal

124 AGO 6303A

TOP VIEWTOP V IEW " DIA PIPE

171"[ 17" 4 PLACES

FOOT PLATES

-' 39".I~'~ 361" .1 DETAIL-A PULL UP BAR

'3-<[ I" DIA PIPE

FRONT VIEW P1 2 PLACES

A ,

13"- 7".__5" JMOVABLE BAR

oinB

e 'o HAND GRIPS/

Il DIA PIPE2 PLACES -. 9 9

Nt=FOOT BRACES fl_ - -BENCH

''t 19'"|o 112" IINOTE: I18' -26 -22"

MAX MAXI.USE I;DIA PIPE UNLESS SIDE VIEW

OTHERWISE NOTED.* 2. LENGTH ADJUSTABLE.

Figure 55. Chairborne conditioner apparatus.

AGO 6303A 125

bar so that it is high enough to permit a dead tion. After 2 seconds in the starting position,hang with the feet off the ground (B, fig. 56). raise the knees again. Each return to the start-From the dead hang release one hand and drop ing position constitutes one repetition. The dos-the arm to the side of the body. Then raise that age is five repetitions. Progression is obtainedarm and regrasp the horizontal bar. Release as in Exercise 5.the bar with the other hand and drop that arm g. Exercise 7, Isometric Pull. Adjust theto the side. Repeat this as many times as possi- lower horizontal bar to a position where it isble. slightly higher than the beltline. Grasp the

c. Exercise 3, Sit-ups. Lie down with the fin- handles and pull outward (G, fig. 56). Applygers interlocked and placed behind the head. maximum effort and hold for approximately 5Hook the toes under the foot braces. Raise the seconds. Relax for 5 seconds between repeti-trunk and upper body to an upright sitting po- tions; perform four repetitions. Moving thesition, twisting it to the left and then forward body closer to or farther away from the barand downward until the right elbow touches will change the stress from the upper arms tothe left knee (C, fig. 56). Lower the body to the forearms. Progression is obtained as in Ex-the starting position. Sit up again but twist the ercise 5.body to the opposite direction as before, touch- h. Exercise 8, Isometric Compression. Main-ing the left elbow to the right knee. Again tain the position as in Exercise 7, (H, fig. 56).lower the body to the starting position. The Grasping the handles in the same manner,starting dosage is 20 sit-ups. Progression press in with maximum effort and hold for ap-should be continued until 40 sit-ups are at- proximately 5 seconds. Relax for 5 seconds be-tained. tween repetitions; perform four repetitions.

d. Exercise 4, Double Step-up. Starting at Progression is obtained as in Exercise 5.one end of the bench, step up onto the bench i. Exercise 9, Isometric Press. Remove theand walk across it. Step down from the other lower horizontal bar. Adjust the upper hori-end; turn around and repeat the process to re- zontal bar until it is about 6 inches lower thanturn to the starting point (D, fig. 56). Each re- the extended arms can reach. Stepping on theturn to the starting point constitutes a repeti- footplates at the bottom of the frame, grasption. The starting dosage is 20 repetitions. the bar with both hands and push up (I, fig.Maximum dosage is 35 repetitions. This exer- 56). Keep both the legs and arms slightlycise should be done at a rapid cadence. flexed and the back straight. Apply maximum

e. Exercise 5, Isometric Bar Lift. Adjust the effort for 5 seconds then relax for 5 seconds.lower bar so that it is slightly higher than the Complete four repetitions. Progression is ob-beltline. Placing the feet on the footplates at tained as in Exercise 5.the base of the frame, grasp the lower bar so j. Exercise 10, Pushups. Grasping the footthat the hands are spread shoulder-width braces with both hands, assume the front lean-apart. Assume a crouched position and lift ing rest position (J, fig. 56). Keeping the backwith maximum effort using the arms, back, and legs straight, lower the body until theand legs (E, fig. 56). Starting dosage is four chest is lower than the hands; then return torepetitions of a stress time of 5 seconds fol- the starting position. The maximum possiblelowed by a 5-second rest prior to the next repe- number of repetitions should be completed.tition. Progression is obtained by lengtheningstress periods to 6, and later 7 seconds. Do not 239. Table IIincrease the number of repetitions. There is no limit on the maximum number of

f. Exercise 6, Knee Lift. Adjust the upper repetitions attainable in Exercises 3, 4, and 6bar to the same height used in Exercise 2. Ad- of table II. The only limit imposed is that thejust the lower bar so that it stops rearward entire program of 10 exercises outlined in ei-movement of the hips when the dead hanging ther table should not exceed 15 minutes.position is assumed (F, fig. 56). Keeping the a. Exercise 1, Sidestraddle Hop. This is aarms extended, flex the legs and raise the two-count warmup exercise done at a moderateknees as high as possible. HoTd thi, position cadence. The starting position is the position offor 5 seconds, then return to the starting posi- attention. On count one jump slightly into the

126 AGO 6303A

C EXERCISE 1 SiT-UPS D E 0F:CISE 1. O',BLE ST °ii' E eXyRC'E (. RIC BAA I i Fl

F EXERCISE b KNEE LIFT G FXERCISE ' I$Ot'ETI< Dlt : ERCI$F ' 1SO ESERC COCPRESESON

AGO 303 12

II1

4c ! I

I: ; j I'1 JFigure 56. Chairborne conditioner exercise, table I.

AGO 6303A 127

EXERCIE 1. SIDE STRACOLE 10P 3 EfETCISE 7 PULL UP

C ERCE 3, ENCH SITD EXERCISE 4, STEP-UP

CIXERC3E 3. BENCH 33T-UPS

E EXERCISE S. iSOMETRtC BAR LIPT F EXER(I-E 6. LEG LIFT G EXERCISE 7 GOvETRIC PULL

kR

H. EXERCISE E. iOmETRIC CO3PRES3303 I EXERM 93 3 E. C PRES 3 EXEICIS3E 9U 1 TCLtED PURE UP~-,1 _ E t>' j U

Figure 57. Chairborne conditioner exercise, table II.

128 AGO 6303A

air, swinging the arms out to the sides and up riods to 10 seconds. Do not increase the num-to a vertical position, hands touching (A, fig. ber of repetitions.57). At the same time spread the feet wider f. Exercise 6, Leg Lift. Adjust the bars andthan shoulder-width apart. On count two, assume the starting position as shown in F,using a slight flexing of the knees and ankles, figure 57. Keeping arms and legs extended,jump slightly into the air and return to the raise the legs to a horizontal position and holdstarting position by swinging the arms back in that position for 2 seconds. Then lower thedown to the sides. Twenty repetitions of this legs slowly to the starting position. Five repe-exercise is the standard dosage throughout the titions is the starting dosage.program. g. Exercise 7, Isometric Pull. Adjust the

b. Exercise 2, Pullup. Adjust the horizontal lower horizontal bar to a position where it isbar so that it is high enough to permit a dead slightly higher than the beltline. Grasp thehang with the feet off the ground. Grasp the handles and pull outward (G, fig. 57). Applybar with both hands, palms facing forward. By maximum effort and hold for approximately 8flexing the arms, raise the body to a position seconds. Relax for 5 seconds'between repeti-where the chin is higher than the bar (B, fig. tions; perform four repetitions. Moving the57), then lower the body to the dead hang posi- body closer to or farther away from the bartion. Repeat as many times as possible. will change the stress from the upper arms to

c. Exercise S, Bench Sit-ups. Sit on the bench the forearms. Progression is obtained byand hook the feet under the foot braces. With lengthening the stress period to 10 seconds.the fingers interlocked behind the head, lean h. Exercise 8, Isometric Compression (H, fig.back until the head touches the floor (C, fig. 57). Maintain the position as in Exercise 7.57). Return to the starting position. The start- Grasping the handles in the same manner,ing dosage is 15 sit-ups. press in with maximum effort and hold for ap-

d. Exercise 4, Step-up. Face the bench and proximately 8 seconds. Relax for 5 seconds be-step up on it with one foot, bringing the trail- tween repetitions; perform four repetitions.ing foot up next to the leading foot. Step back Progression is obtained by lengthening thedown again, leading with the same foot used stress period to 10 seconds.first in stepping up (D, fig. 57). Perform half i. Exercise 9, Isometric Press. Remove theof the total repetitions then change the se- lower horizontal bar. Adjust the upper hori-quence of moving the feet to use the other leg zontal bar until it is about 6 inches lower thanin stepping up and repeat the same amount of the extended arms can reach. Stepping on theexercise. The starting dosage is a total of 40 footplates at the bottom of the frame, graspstep-ups. This exercise should be done at a the bar with both hands and push up (I, fig.rapid cadence. 57). Keep both the legs and arms slightly

e. Exercise 5, Isometric Bar Lift. Adjust the flexed and the back straight Apply maximumlower bar so that it is slightly higher than the effort for 8 seconds then relax for 5 secondsbeltline. Placing the feet on the footplates at Complete four repetitions Progression is ob-the base of the frame, grasp the lower bar so tained by lengthening the stress period to 10

seconds.that the hands are spread shoulder-width secondsapart. Assume a crouched position and lift with 5. Exercise 10, Inclined Pushup. Assume themaximum effort using the arms, back, and legs front leaning rest position with the feet on the(E, fig. 57). Starting dosage is four repetitions bench (J, fig. 57). Keeping the back and legsof a stress time of 8 seconds followed by a 5- straight, lower the body until the nose touchessecond rest prior to the next repetition. Pro- the rond By extending the arme, raise thebody to the starting position. Repeat as manygression is obtained by lengthening stress pe- times as possible.times as possible.

Section III. THE 6-12 PLAN

240. Definition and Purpose cises, the 6-12 Plan of physical fitness has

To assist you in regulating dosage and progres- been developed This is a basic program andsion and to provide a convenient set of exer- will take 18 weeks to complete if you follow

AGO 6303A 129

TABLE I

1. Side straddle, arms overhead and straight, palms facing.

- Turn trunk to the left and bend forward over the left thigh.attempt to touch the fingertips to the floor outside the leftfoot, keep the knees straight. Alternate the movement to theopposite side.

- Down and up to one side is one repetition.

2. Kneeling front rest, hands shoulder width apart. The weightis supported on the knees and by the arms.

- Bend elbows and lower body until chest touches the floor.

PROGRESSION GUIDE Keeping knees on the floor, raise body by straightening thearms.

AGE EXERCISES - Down and up is one repetition.GROUP LEVEL 1 2 3 4 5 6

17 A 15 18 14 15 15 250 3. Supine position, fingere interlaced and placed behind the head.

to B 13 16 13 13 13 235Maintaining the heele on the floor, raise the head and shoul-dere until the heels come into view. Lower the head and

30 A 13 14 12 13 13 200 shouldere until fingers contact the floor and head rests on the

to B 11 13 11 11 11 185 hands.

39 C 9 12 10 9 9 165

40 A 11 11 10 11 11 150 -Up and down is one repetition.

te 8 9 10 9 9 9 135 4. Body erect, feet slightly spread, fingers interlaced and

44 C 7 9 8 7 7 120 placed on rear of neck at base of the head.

45 A 9 8 8 9 9 100

fo B 7 7 7 7 7 90 - Bend the upper trunk backward, raise the chest high, pull the

49 C 5 6 6 5 5 80 elbows back, and look upward. Keep the knees straight. Re-

50 A 7 6 7 7 75 cover to the erect position, eyes to the front.

#o 5 5 $ 5 5 70 - Bending backward and recovery is one repetition.

59 C 3 4 4 3 3 60

60 A 4 5 4 4 4 50 5. Body erect, feet spread less than shoulder width, hands on

ond B 3 4 3 3 3 40 hips, elbows back.

over C 2 3 2 2 2 30 C 2 3 2 2 2 30 Do a full knee hend, at the same time b.!nd slightly forward at

Mhnuers for the waist. Touch the floor with the extended fingers, keepingthe hands about six inches apart. Resume the starting posi-tion.

- Down into the touch position and return to the starting posi-rion is one repetition.

6. Run in place, lift feet 4 to 6 inches off floor. At the comple-tion of every 50 steps do 10 "Steam Engines". Repeat se-quence until the required number of steps is completed.

- Count a step each time left foot touches the floor.

Steam Engines - Lace the fingers behind the neck and whilestanding in place raise the left knee above waist height, atthe same time twist the trunk and lower the right elbow to theleft knee. Lower the left leg and raise the right leg touchingthe knee with the left elbow thus completing the movement tothat side. Continue to alternate the movement until the se-quence is completed.

Figure 58. 6-12 plan exercise, table I.

AGO 6308A130

TABLE I, CONTINUED

EXERCISE 1

EXERCISE 2

EXERCISE 3

EXERCISE 4

EXERCISE 5

EXERCISE 6

Figure 58-Continued.

AGO 6303A 131

TABLE II

1. Wide side straddle, arms overhead and straight, palms fac-ing.

- Bend at the knees and the waist, swing the arms down, andreach between the legs as far as possible. Look at the hands.The thighs are parallel to the floor during the bend. Recoverto the starting position with a sharp movement.

- Down and'up is one repetition.

2. Front leaning rest position with body straight from head toheels.

iPROGRESS ION GUIDE - Bending at the waist and keeping the knees locked, jump for-

ward to a jack-knife position bringing the feet as close to thehands as possible. With the weight on the hands, thrust the

AGE EXERCtSES legs to the rear resuming the front leaning rest position.GROUP LEVEL I 2 3 4 5 617 A 17 17 17 9 19 300 - Up into the jack-knife position and return to the front leaningto B 15 15 15 8 17 270 est position is one repetition.

29 C 13 1' 13 7 15 245

30 A 15 15 15 8 17 235 3. Supine position with arms straight overhead, palms facing.to B 13 13 13 7 15 210

- With a sharp moverment sit up, bringing the heels as close to39 C 11 11 11 6 13 190 the buttocks as possible and the knees to the chest. Swing the

40 A 13 13 13 7 15 175 arms in an arc overhead to a position outside the knees andro 8 II 11 11 6 13 155 parallel to the floor. To recover swing the arms overhead

C 9 10 9 5 11 135 keeping them straight. At the same time move the legs for-45 4A 1 II 11 6 13 125 ward until they are straight.

to B 9 9 9 5 11 10 - Sitting up and returning to the supine position is one repeti-49 C 7 7 7 4 9 100 tion.

50 A 9 9 9 5 11 95

to B 7 7 7 1A 9 85 4. Feet spread more than shoulder width apart, fingers laced59 C 5 5 _ 3 7 75 behind the neck and elbows are back.

60 A 6 7 7 4 9 70- Bend forward at the waist vigorously, then twist the trunk to

-ond B 5 5 5 3 7 60 the left, then to the right and return to the erect position.over C 4 4 4 2 5 50

M¡ 4 2im - Keep the knees locked and back straight.

eoh execi. 1 1 1 11/2 11/2 6 - Bend forward, twist left, twist right, and return to the erect

position is one repetition.

5. Bend forward at the waist, grasping the right toes with righthand, left toes with left hand, knees are slightly bent.

- Walk forward retaining this position.

- Count a repetition each time a foot contacts the floor.

6. Run in place, lift feet 4 to 6 inches off floor. At the com-pletion of every 50 steps do 10 "Heel Clicks". Repeat se-quence until the required number of steps is completed.

-Count a step each time left foot touches the floor.

Hleel Clicks - Jump upward about 12 inches andl bring theheels together. Befor.e landing on the floor, separate thefeet 15 to 18 inches. Immediately upon contact with thefloor repeat the jump and heel click.


132 AGO 680SA

TABLE II, CONTINUED

EXERCISE 1

EXERCISE 2

EXERCISE 2

EXERCISE 3

EXERCISE 4

EXERCISE 5

EXERCISE 6


AGO 6803A 133

TABLE III

1. Feet spread less then shoulder width apart, hands on hips,elbows back.

-Do a full knee bend, trunk erect and thrust the arms forward.Recover to the erect position, and with knees locked, bendforward at the waist and touch the toes and recover to the

erect position.

- Down into the full knee bend, recover, touch toes and recoveris one repetition.

2. Front leaning rest position with body straight from head toheels.

- Lower the body until the chest touches the floor, keep bodystraight; Recover by straightening the arms and raising the

body.

iPROGRESSION GUIDE -Down and touch the floor and recovery to the front leaning

rest position is one repetition.

AGE EXERCISESGROUP LEVEL 1 2 3 4 5 6 3. Supinc position, arms overhead, palms facing.

17 A 10 19 19 16 10 350

to B 9 17 17 15 9 315 -With a sharp movement sit up, thrust the arms forward andtouch the toes.

29 C 8 5I 15 14 8 280

33 A 9 17 17 14 9 270 - Ksep the legs straight and the heels in contact with the floor.

to B 8 15 15 13 8 - 240

39 C 7 13 13 12 7 210 -S.t up, touch toes, and resume the supine position is one rep-

40 A 8 15 15 12 8 200 etition.to B 7 13 13 I 7 180

74. Suplne position, arms overhead, palms upward.44 C 6 11 1 10 6 160

45 A 7 13 13 10 7 150 - Raise the legs and swing them backward over the head until

to B 6 11 11 9 6 135 toes touch the floor. Recover by returning legs to the start-

49 C 5 9 9 8 5 I20 ing positio-.

50 A 6 11 11 8 6 IIS -Touch toes overhead and recover to supine position is oneto B 5 9 9 7 5 10 repetition.

59 C 4 7 7 6 4 95

60 P 5 9 9 7 5 Q05. Erect position, feet together.and g 4 7 7 6 4 80

over C 3 5 5 4 3 70 -Bend knees and place hands on floor, shoulder

Min.ue- for width apart. Thrust legs to the rear, bodyeoch exercise II '2 1 1 I1 '2 1 6 straight from head to heels. Move legs forward

assuming squat position, elbows inside of knees.Assume erect position.

- Down into full squat, legs to the rear, back to fullsquat and return to the erect position is one repe-tition.

o. Run in place, lift feet 4 to 6 inches off floor. At the comple-tion of every 50 steps do 10 "Knee Touches". Repeat se-quence until the required number of steps is completed.

- Count a step each time left foot touches the floor.

KnRe Touchcs - From a strilde position. bend the knees andtouch th, knee of the rear leg to the floor, straighten legs,jumlp upwar1 and changc position of the feet. Again bendk- ícs and touch Ithe opposite knee. Continue alternatelylt,-lching each k1l..


the moderate progression as to the time pre- be completed in 12 minutes. There are six ta-scribed for each level of achievement. The time bles of six exercises each, thus allowing you tocan be shortened as explained below. This plan progress from table to table. The plan is pro-consists of six basic exercises a day which can gressive, fits any age group, contains balance

134 AGO 6303A

TABLE III, CONTINUED

OONE1¶T wot 7E' FOUR

EXERCISE 1

EXERCISE 2

/

EXERCISE 3

- * \

·c~~~~~~~~~~~,

EXERCISE 4

EXERCISE 5

EXERCISE 6


~~~~~~~~~~~~~~~~AGO 6303A ~135AGO 6303A

TABLE IV

1. Erect position, hands at sides, feet spread slightly.

- Bend knees, incline trunk forward, and place hands on floorbetween legs. Straighten knees, keeping feet in place andfingers touching floor. Again bend knees and resume thefirst position. Recover to the erect position.

- The above sequence is one repetition.

2. Erect position, hands at sides, feet together.

-Bend knees, place hands on floor betwePn legs. Thrust legsPROGRESSION GUIDE to the rear. Execute two complete push-ups and then thrust

the legs forward bending the knees with arms between theknees. Recover to the erect position.

AGE EXERCISESGROUP LEVEL 1 2 3 4 5 6 -The completion of all cight counts is one repetition.

17 A 12 9 12 24 25 400to B 11 8 11 22 23 380 3. Back position with arms out to sides and legs raised to the

vertical.29 C lQ 7 10 21 21 360

30 A 11 8 11 23 23 305 -Lower legs to the left, raise legs to the vertical, lower to theto B 10 7 l10 21 21 290 right, again raise to the vertical.39 C 9 6 9 20 20 275

40 A l0 7 10 20 21 225 -Keep legs together and the head and hands in contact with the0o A 9 10 9 18 18 215 floor throughout the exercise.to B 9 6 9 18 18 215

44 C 8 5 8 16 16 205 -The above sequence is one repetition.45 A 8 6 8 16 16 175

fo 8 7 5 7 14 14 165 4. From back position, raise legs with heels 10 to 12 inchesfrom the floor.49 C 6 4 6 12 12 155

SO A 6 5 6 13 13 135 -Spread legs as far as possible, close them together. Con-to 8 5 4 5 11 11 130 tinue to open and close legs until required repetitions have59 C 4 3 4 10 10 120 been completed.

60 A 5 4 5 10 10 100and 8 4 3 4 9 9 95 -Opening and closing legs is one repetition.

ovor C 3 2 3 8 8 90 5. Front leaning rest position, body straight from head to heels.Minutes for

*och ocercie I1 2 1 1 1 6 - Bend the left knee and bring the left foot as far forward aspossible, return left leg to original position. Repeat move-ment with the right leg. Continue exercise alternating leftand right legs.

-A leg thrust forward and returned to the rear is one repeti-tion.

6. Run in place, lift feet 4 to 6 inches off floor. At the comple-tion of every 50 steps do 10 "Jumping Jacks". Repeat se-quence until the required number of steps is completed.

-Count a step each time left foot touches the floor.

Jumping Jacks - Feet spread shoulder width apart, arms ex-tended overhead. Jump upward, bring heels together and atsame time squat to a full knee bend position, bring the armsdownward and place hands on the floor elbows inside of knees,directly under the shoulders. Jump to the side straddle andswing the arms sideward overhead.


136 Aao 6303A

TABLE IV CONTINUED

EXERCISE 1

START EIat4T

NTUTWOa .lVC

EXERCISE 2

EXERCISE 3

SIDE VIEW TOP VIEWEXERCISE 4

EXERCISE 5

EXERCISE 6


AGO 630sA 137

TABLE V

1. Feet spread more than shoulder width, arms sideward atshoulder level, palms up.

- Turn trunk to the left as far as possible then recover slight-ly, repeat to the left and recover slightly. Turn trunk to theright as far as possible, recover slightly, repeat to the rightand recover slightly.

- The head and hips remain to the front throughout the exercise.

- The above sequence is one repetition.

PROGRESSION GUIDE 2. Front leaning rest position, body straight from head to heels.

-Bend the elbows slightly and push with the hands and toes

bouncing the body upward and completely off the floor. In

GROUP LEVEL 1 2 XERC3 4 5E contact with the floor resume the front leaning rest position.

17 A 14 13 28 14 30 450 -Propelling the body upward and the return to the floor is one

to 8 13 12 27 13 28 430 repetition.

29 C 12 11 26 12 26 410

30 A 12 12 25 12 26 350 3. Back position, hands interlaced and placed under head,knees bent with feet flat on the floor.to B I 1 24 11 24 330

39 C 10 10 23 10 22 310 --Sit.up bending the trunk forward and attempting to touch the40 A 11 11 23 11 23 250 chest to the thighs. Recover to the back position without

to B 10 10 21 10 21 240 moving the feet.

44 C 9 9 19 9 19 23045 A ? 9 20 9 20 200 I --Sit up and recovery to the back position is one repetition.

to B 8 8 18 8 18 190 4. On back, arms sideward, feet raised 12 inches from the

49 C 7 7 16 7 16 180 floor, knees straight.

50 A 7 7 16 7 16 170

to 8 6 6 14 6 14 155 -Keeping the legs together, swing legs as far to the left as

59 C 5 5 12 5 12 140 possible, swing legs overhead, then to the right as far aspossible and recover by swinglng legs to the front.60 A 6 6 12 6 12 115

ond 8 5 5 11 5 10 110 - Legs stop momentarily at each position and do not contactover C 4 4 9 4 9 105 floor until all repetitions are complete.

Minutes foreach exercise 2 1 I 2 1 5 - One repetition is completed when legs make the complete

circle.

5. From a stride position do a deep knee bend and grasp therigh, ankle with the right hand. left ankle with the left hand,arms outside knees.

-Walk forward maintaining the grasp of the ankles.

- One repetition is counted each time the left foot contacts thefloor.

6. Run in place, lift feet 4 to 6 inches off floor. At the com-pletion of every 50 steps do 10 "Hand Kicks". Repeat se-quence until required number of steps is completed.

Hand Kicks - Stand in place and kick left leg upward, at thesame time extend the right arm touching the toe and hand.Repeat with right leg extending left arm.


138 AGO 6303A

TABLE V CONTINUED

t vEXERCISEEXERCISE 1

EXERCISE 2

EXERCISEEXERCISE 3

EXERC¡SE 4

EXERCISE 5

EXERCISE 6


AGO 6303A 139

TABLE VI

1. Feet spread shoulder width apart, left fist clenched and over-head, right fist clenched at waistline in rear of body.

-Simultaneously thrust the left fist as far to the right as pos-sible and the right fist as far to the left as possible. Recov-er and repeat. Reverse the hands with the right fist abovethe head and the left in rear at the waistline. Repeat themovement to the opposite side by thrusting the upper body tothe left with the arm motion.

-The above sequence is one repetition.

2. Front leaning rest position.

PROGRESSION GUIDE-Bend elbows slightly and push with the hands and toes bounc-

ing the body upward and completely off the floor. At the

AGE EXERCISES height of the bounce, clap the hande and quickly return tLemGROUP LEVEL 1 2 3 4 5 to a position directly under the shoulder to catch the body

17 A 17 15 32 32 35 500 weight.

to B 16 14 30 30 33 480 -Push off the floor, clap hands, and returfi to the front lean-

29 C 15 13 28 28 31 460 ing rest position is one repetition.

30 A 15 13 30 30 31 400

to 8 14 12 28 28 29 380 3. Back position, arms extended to the side at 45 degrees.

39 C 13 11 26 26 27 360 -Raise the legs and the trunk into a V position bringing the40 A 13 10 27 27 27 310 trunk and legs as close as possible. Retuirn to back

to B 12 9 25 25 25 285 position.

44 C 11 8 23 23 23 265

45 A 11 9 23 23 23 250 - Raising the legs and trunk and recovery to the back posi-

to B 10 8 21 21 21 230 tion is one repetition.

49 C 9 7 19 19-- 19 210 4. Prone position with hands clasped in small of the back.50 A 9 8 19 19 19 200

to B 8 7 17 17 17 190 -Arch the body. holding the head back and rock forward, re-

59 C 7 6 15 15 15 175 lax and repeat the movement.

60 A 8 7 15 15 17 140 7 15 15 17 140 -Arch the body, rock forward, and relax is one repetition.and B 7 6 13 13 15 130

over C 5 5 10 10 12 120 5. From a sitting position lift the hips supporting the body on

Minutes for the hands and feet.each exercise 2 1 1 1 1 6

-By moving the arms and legs walk on all fours either forwardor backward.

-A repetition occurs each time the left hand contacts the floor.

6. Run in place, lift feet 4 to 6 inches off floor. At the comple-tion of every 50 steps do 10 "Pike Jumps". Repeat sequenceuntil required number of steps is completed.

Pike Jumps - Jump forward and upward from both,feet, keep-ing the knees straight. Swing the legs forward and touch thetoes with the hands at the top of each jump.


140 AGO 6303A

TABLE VI CONTINUED

EXERCISE 1

EXERCISE 2

EXERCISE 3

EXERCISE 4

EXERCISE 5

EXERCISE 6


AGO 6808A 141

and variety, and applies the principle of over- when you can comfortably perform the six ex-load in a safe and gradual manner. Begin at ercises in 12 minutes, move on to the nexttable I (fig. 58) with the number of repetitions level. To a certain degree you must be theas indicated for your age. judge of your ability to progress from level to

level and table to table. If you have attained a241. Levels of Achievement certain degree of physical fitness before start-There are three levels of achievement for each ing this program, some of the beginning tablesage group. These levels are indicated as A, B, may present little challenge to you. As a guideand C. Start at the C level for your age group. the following minimum time limit for remain-At the end of a 1-week period, or when you can ing at each level may assist you.do all exercises at that level within 12 minutes, Age group Time

progress to the B level. At the end of the sec- 17 to 29 2 days80 to 39 ................................. .. 3 daysond week, or when you can accomplish that 40 to 44 4 dayslevel within 12 minutes, progress to the A 45 to 49 . 5 dayslevel. At the conclusion of the third week or 50 to 59 .--------------------------------- 6 dayswhen you are able to achive the A level within 60 and over ----------------- 7 days

the time limitation, move on to table II (fig.58). 245. Careful Performance

To achieve the maximum benefit, perform each242. Progression from Table to Table exercise exactly as specified. Read the descrip-As you progress to a new table, you will find a tions and study the illustrations. Do not slightdifferent and more challenging set of exercises. the movements.Find your age group, start at C level, andprogress as on the previous tables. When you 246. Use of a Sensible Approachaccomplish the C, B, and A levels for your age Follow these points as they apply before start-group, move on to the next table. ing or during your exercise program.243. Maintenance Level a. If you have the slightest doubt about your

ability to participate in this exercise program,Attempt to work through all six tables. If this consult a physician.proves to be too difficult, then maintain your b Stop immediately if you notice undue

b. Stop immediately if you notice unduea.exercise at the- IV.(fig. 58) if you are in breathlessness or chest pain while taking parta. A-level on table IV (fig. 58) if you are in .t~ 4t9 t5oo 6in these exercises. If these conditions persist,the 45 to 49, 50 to 59, or over 60 age group. consult a physician.b. A-level on table V (fig. 58) if you are in c. Unless you have exercised regularly and

the 17 to 29, 30 to 39, or 40 to 44 age group. n. eknow yourself to be in good physical condition,244. Time Devoted to Each Level start at table I with the C level appropriate toIf you are just starting an exercise program, your age.do not rush through the first table. Remember, d. If you are out of shape, admit that fact todyou should remain at each f tlevel for about a yourself, hide your pride; after all, you are inyou should remain at each level for about a

week befre moving upward The time alot- the privacy of your own quarters. Set yourment stated for each exercise at the bottome o goal for the longer, steadier pull toward fit-ment stated for each exercise at the bottom of ness. Resist the urge to pass over the lowerthe tables is a guide; some men may take more numbered tables to ind a table that will testand some less time on the individual exercises.

your fitness. You are not trying to test, butAt the end of a 1-week period (or if you con- rather to developtinued a particular level for a longer period),

Section IV. WEIGHT TRAINING

247. Definition and Purpose Weight lifting is designed to develop specifica. Weight or barbell training should not be muscles groups so that the individual is capa-

confused with the more common types of ble of lifting a large amount during a singleweight fifting used as a competitive sport. lift. In contrast, weight training is the system-

142 AGO 6303A

atic development of all the major muscle 18 inches apart. Keeping the feet fiat, lowergroups by the use of calisthenics reinforced the body into the low squat position. Comewith weight to provide resistance. erect and repeat. Exhale as you lower into the

b. This exercise table (fig. 59) is designed to squat position and inhale as you come up. Thisdevelop strength and muscular endurance, and constitutes one repetition.muscle tone of the five major muscle groups: b. Exercise 2, Waist Bender (B, fig. 59).legs, arms, back, trunk, and shoulder girdle. Starting dosage-6 repetitions, 40 pounds. As-The exercises of the table can be completed sume the standing position with the bar acrosswithin 15 minutes and the program is progres- the shoulders, feet shoulder-width apart. Bendsive and applies the principle of overload in a forward at the waist until the upper body issafe, gradual manner. Care should be taken in parallel to the ground; return to the startingthe completion of these exercises. Insure that position. Each time you return to the uprightthe back is straight during the lifting phase of position will constitute one repetition.all exercises. When exercises require assuming c. Exercise 3, Curl (C, fig. 59). Starting dos-the standing position with the weight, always age-6 repetitions, 40 pounds. Grasp the bar-grasp the weight while in a squatting position bell with the palms facing to the rear and as-and then rise to a standing position. sume the standing position, feet shoulder

width apart. With the barbell held in front of248. Progression the hips, flex the elbows and lift the weightA starting number of repetitions and pounds of until the bar touches the upper chest. Lowerweight will be specified for each exercise; after the barbell back to the hip level position. In-each fourth or fifth day of exercise, the repeti- hale deeply with the upward movement and ex-tions should be increased by one until the max- hale on the downward movement. Each timeimum of 10 has been reached. At this time the the bar touches the chest will constitute oneweight should be increased by 5 pounds and repetition.the process repeated starting again with the . d. Exercise 4, Side Bender (D, fig. 59). Start-initial dosage. ing dosage-6 repetitions per side, 40 pounds.

Assume the standing position, feet shoulder249. Warmup width apart, with the bar across the shoulders.

A warmup exercise is important to prepare the Bend to the left as far as possible and returnbody for the more vigorous exercises that are to the starting position. Repeat six times andbody for the more vigorous exercises that areto follow. Ten repetitions of the High Jumper then execute the same procedure to the rightexercise are excellent for a warmup period. for six repetitions.

e. Exercise 5, Standing Press (E, fig. 59).250. Circulo-Respiratory/Ca rdio-\Vascular Starting dosage-6 repetitions, 45 pounds.

Grasp the bar with the palms facing forwardand assume the starting position. Curl the

Muscle endurance is controlled chiefly by the weight to the upper chest position. Inhaleamount of blood that passes through the blood deeply and press the bar upward to an over-vessels of the muscles. To increase this flow of head position. Exhale as you lower the bar toblood, exercises which cause the heart to in- the chest position. Each time the bar is pressedcrease its pumping volume are essential. upward constitutes one repetition.Therefore, an exercise which will require fast f. Exercise 6, Upward Row (F, fig. 59).body movement is needed in all physical fitness Starting dosage-6 repetitions, 40 pounds.programs. To provide such exercise 3 to 5 min- Grasp the bar, hands close together, palms toutes of rope skipping is recommended to in- the rear, and assume the standing position.crease the individual's development potential. Starting with the bar held in front of the hips,

flexing the elbows and the shoulder girdle mus-251. Table for Weight Training cles, lift the bar straight up to an overhead po-

a. Exercise 1, Squat (A, fig. 59). Starting sition. Inhale deeply as you lift the bar. Exhaledosage-6 repetitions, 50 pounds (commonly as you lower the bar to the hip position. Eachcalled the flatfoot deep knee bend). Place the time the bar returns to the hips will constitutebar upon the shoulders. Stand with feet about one repetition.

AGO 6303A 143

A. EXERCISE 1, SQIUAT B. EXERCISE 2, WAIST BENDER C. EXERCISE 3, CURL

'4 ' v.

D. EXERCISE 4, SIDE BENDER E. EXERCISE 5, STANDING PRESS

F. EXERCISE 6, UPWARD ROW G. EXERCISE 7, SHOULDER CURLFigure 59. Table for weight training.

g. Exercise 7, Shoulder Curl (G, fig. 59). ders until the bar is in an overhead positionStarting dosage-6 repetitions, 25 pounds. and as far to the rear as possible. Return theGrasp the bar, palms down, and assume the bar in the same manner to the hip position.standing position. Keeping the elbows locked, Each time the bar returns to the hip positioncurl the bar, pivoting the arms at the shoul- will constitute one repetition.

144 AGO 68o03A

Section V. ISOMETRIC EXERCISING

252. Definition and Purpose fort and increasing to maximum contraction. A

Isometric exercises are founded on the little low platform may be necessary to reach theknown, but proven fact, that a muscle will top of the doorframe and still maintain a bentgrow only so fast regardless of the type or du- knee position.ration of the activity. The principle of over- c. Exercise 3, Side Press. Extend both armsload, that the muscles develop commensurate to the side of the doorway. Palms are shoulderwith demand, merely reinforces this fact. Iso- high, facing outward. With both arms, pressmetric exercising is simply the application of hard against the sides of the doorframe. Re-maximum effort during an exercise period. It is peat for three repetitions. Begin gradually andthe fastest means of creating muscle growth; increase to maximum contraction.however, it will not develop circulo-respiratory d. Exercise 4, Lateral Raise. Extend both

or muscular endurance. arms to the sides of the doorway, arms down,palms facing inward. With the back of the

253. Isometric Principle and Procession hands, press hard against the sides of the door-frame. Repeat for three repetitions. Begin with

The isometric principle is to apply force gradu- frame Repeat for three repetitions. Begin withally over a 5- to 10-second period until the gradual effort and increase to maximum con-maximum application is applied. Relaxation traction.

e. Exercise 5, Neck Press. Place your fore-follows for approximately 5 seconds and then e. Eerse 5, Neck Press. Place your fore-force is applied. This process continuas until head against the doorframe, hands clasped be-force is applied. This process continues untilthe prescribed dosage, as indicated for each ex- hind the back Using your neck museles, presercise, is complete. In addition to the exercises hard against the doorrae Repeat or threecontained in this section the application of iso- repetitions, then reverse your position so that

the back of the head is resting on the door-metric force is utilized in some of the exercises the back of the head is resting on the door-

which are part of section II. frame. Again do three repetitions. Begin grad-ually with both exercises and increase to maxi-

254. Place in Your Program mum contraction.Isometric exercises may be designed to be per- f. Exercise 6, Door Pull. Stand facing theformed with or without equipment. The three edge of the open door and grasp the doorknobs.

tables of isometric exercises presented in this Pull outward with both arms (if doorknobsection will provide a variety from which to not available grasp the edge of the door) As

you apply outward pressure, move the body to-choose and apply to your particular situation. you apply tward pressure, move the bod to-Each table requires 15 minutes or less to com- ward and way from the door. Repeat for threEach tabplete. requires 15 minutes or ess to - repetitions. Begin with gradual effort and in-

crease to maximum contraction.

255. Table 1: Doorframe Exercises 256. Table II: Chairborne Conditioner Iso-The following exercises are designed for use metric Exerciseswith a standard doorframe found in all offices

The following exercises are designed for useor barracks (fig. 60).a. Ezercaise 1, Arm Press, Stand in the door- with the Chairborne Conditioner (fig. 61).

way with the legs straight, knees locked. Using a. Exercise 1, Shoulder Press. Place the tele-your arm musles, press hard upward against scoping bar at a height just above the top of

your arm muscles, press hard upward against the head. Grasp the bar (overhand grip) sothe top of the doorframe. Repeat for three rep- that the orearms are vertical. Keep the feet

that the forearms are vertical. Keep the feetetitionrs applying gradual effort to maxmum directly under the bar with your back andcontraction.

riPres. Stand in the door- knees straight. Push up on the bar with grad-b. Exercise 2, Leg Press. Stand in the door- uated effort to maximum contraction. Perform

way with the hands on the top of the door- three repetitions.frame, elbows locked. With your knees bent, hree repetitions.press hard with your leg muscles. Repeat for about waist high. Place hands about shoulderthree repetitions beginning with a gradual ef-

AGO 6308A 145

A. EXERCISE 1, ARM PRESS 3. EXERCISE 2, LEG PRESS

C. EXERCISE 3, SIDE PRESS D. EXERCISE 4, LATERAL RAISE

E. EXERCISE 5. NECK PRESS F. EXERCISE 6, DOOR PULL

Figure 60. Doorframe isometric exercises, table I.

width apart (underhand grip). Keep the el- form three repetitions. Reverse direction ofbows close to the body. Keep the knees and pressure (press down) for three repetitions.back straight. Try to pull up on the bar with c. Exercise 3, Squat Rise. Set movable bar atgraduated effort to maximum contraction. Per- height so that your thighs are parallel with

146 AGO 6303A

A. EXERCISE 1, SHOULDER PRESS B. EXERCISE 2, ARM CURL

C. EXERCISE 3, SQUAT RISE D. EXERCISE 4, BACK RISE

E. EXERCISE 5, OUTWARD S INWARD PRESS F. EXERCISE 6, LEG PRESS

Figure 61. Chairborne conditioner isometric exercises-table II.

the floor when squatting under the bar. Back grip). Try to straighten to a standing position.straight with bar on shoulders (overhand Perform three repetitions.

AGO 6303A 147

A. EXERCISE 1, ARM PRESS B. EXERCISE 2, CHAIR LIFT

C. EXERCISE 3, DESK LIFT D. EXERCISE 4, LEG RAISER

E. EXERCISE 5, ABDOMINAL CONTRACTIONS F. EXERCISE 6, NECK CONTRACTIONSFigure 62. Desk isometric exercisee, table III.

148 AGO 6308A

d. Exercise 4, Back Rise. Standing with feet with the arm muscles. Begin gradually and in-directly under movable bar, bend over so that crease to your maximum effort. Repeat forback is parallel with floor with bar across three repetitions.shoulders (overhand grip). Try to straighten b. Exercise 2, Chair Lift. Grasp the bottomup to an upright position with graduated effort of the chair seat with both hands. Pull upwardto maximum contraction. Perform three repeti- with the arm muscles. Begin gradually and in-tions. crease to your maximum effort. Repeat for

e. Exercise 5, Outward/Inward Press. Grasp three repetitions.movable bar isometric handles. Pull outward c. Exercise 3, Desk Lift. Place the handsusing the shoulder and arm muscles. Repeat under the desk, palms up. Lift upward withfor three repetitions with gradual effort to the arm muscles. Begin gradually and increasemaximum contraction. Press inward using the to your maximum effort. Repeat for three repe-shoulder and arm muscles. Repeat for three titions.repetitions with gradual effort to maximum d. Exercise 4, Leg Raiser. Lift the legs untilcontraction. the toes touch the inside top of the desk. Using

f. Exercise 6, Leg Press. Place the telescop- the leg muscles, press upward with the toes.ing bar at a height just above the top of the Begin gradually and increase to your maxi-head. Grasp the bar (overhand grip) so that mum effort. Repeat for three repetitions.the elbows are locked, the knees are bent. e. Exercise 5, Abdominal Contractions. Con-Using the leg muscles, apply gradual effort to tract the stomach muscles and hold at maxi-maximum contraction, attempting to straighten mum effort for 10 seconds. Relax for 5 seconds,legs. Repeat for three repetitions. then repeat for three repetitions. Repeat this

procedure for both inward and outward con-tractions.

257. Table III: Isometrics at the Desk f. Exercise 6, Neck Contractions. Fold the(fig. 62) arms, lean forward and place them on the desk

The following exercises are designed for use top. Bow the head, placing the forehead onwhile sitting at a desk or table. your arms. Using the neck muscles, apply

a. Exercise 1, Arm Press. Place the arms on downward pressure. Begin gradually and in-top of the desk, palms down. Press downward crease to maximum effort.

AGO 6803A 149

PART FOUR

COMPETITIVE CONDITIONING ACTIVITIES

CHAPTER 19

LEADERSHIP OF COMPETITIVE ACTIVITIES


258. Description and Function areas and equipment; others do not requireCompetitive conditioning activities consist of special areas and have no equipment require-dual combatives, relays, team contests, and ment. The area requirements can usually beteam sports in which individuals or teams are satisfied on available training fields. Whencompeting against an opponent to win. These items of equipment are required, or specificactivities contribute to the development of courts or field layouts are to be marked off,circulo-respiratory and muscular endurance, such information will be included in the appl-strength, and coordination. Also, benefits of icable chapters.competition are the development of aggressive-ness, teamwork, and the will to win.

The scheduling of competitive activities in an259. Place in the Program orderly and progressive manner is desirableUsually the proper place for competitive activ- providing there is adequate time within theity is after men have entered the slow improve- training program to include all types of compe-ment stage of conditioning. Muscles and joints tition. If time is available, the progressionshould be strengthened by preconditioning to should be from relays to dual combatives, towithstand the strain placed upon them by sud- team contests, and finally to team athletics. Ifden stops and turns, body contact, bearing of time is limited, there is no reason why any ofweight, and falls. Competition is satisfying to these activities should not be conducted, pro-most men and the inclusion of such activity viding a basic level of conditioning has been de-provides variety and interest to physical readi- veloped prior to their use.ness training. For specific scheduling sugges-tions see chapters 5, 7, and 8. 263. Leadership

260. Time Required a. The principal factor for success as aTime required to complete these activities var- leader of competitive activity is an energetic,ies with the type of competition scheduled. For dynamic, enthusiastic approach. The leader'sexample, a dual combative table, a relay table, attitude is reflected by the group, so he mustor a single team contest can be completed carry on the activity in a snappy and vigorouswithin 15 minutes. In contrast, team sports manner.will take a minimum of 45 to 60 minutes to b. Confidence is another essential elementcomplete. which insures success. The lack of confidence

on the part of the leader creates an impression261. Area and Equipment of indecision and uncertainty in the men. Con-Some of the competitive activities included in fidence grows out of experience and a thoroughthe following chapters require specific types of knowledge of the activity. Mastery of subject

151AGO 6303A

matter is the first step in developing confi- 265. Provisions for Instructiondence, assurance, and poise. One of the most effective methods of increasing

c. Do not allow the men to take advantage of interest and participation in competitive activi-the informality of the situation and thus waste ties is to provide instruction in those activitiestime. Maintain control and organization with which most men are unacquainted. Suchthrough the leader or captain of each competi- instruction can be conducted during the regu-tive element. lar physical training periods. Careful planning

is required to keep all men continuously en-d. The following suggestions are offered for gaged in vigorous activity. The materials in

the leaders of competitive combatives, contests, the following chapters of this part should beand sports: used as a guide for instructional purposes.

(1) Get the activity underway quickly byselecting and teaching only the minimum es-sentials. a. Every effort should be made to provide

(2) Rules should add to the enjoyment of good officiating for all competitive activities.the activity and not interfere with the spirit of Nothing causes dissatisfaction among partici-competition. ' pants in team activities more quickly than poor

officiating. If good officials are not available,(3) Stop the activity before interest be-g ~ins~ to lag.~~ ~provision should be made to develop them.

b. The unit commander should designate in-(4) Train competitors to "stop, look, and terested personnel from each company to at-

listen" instantly upon hearing the whistle. tend clinics and coaching schools that may be(5) In team contests, clearly distinguish conducted by civilian agencies such as high

sides. school and college officials' associations. In ad-(6) Always insist on fair play; enforce dition to this type of clinic, Special Services

the rule impartially. may hold rules clinics and teach the mechanicse. The following technique is recommenided - of officiating. Each company should have sev-

for presenting competitive activity. eral competent and qualified officials availablefor games on company and platoon,level.

c. The official should be issued a uniform or(2) Briefly explain the objective of the marking that will make him clearly distin-

activity and give only the pertinent rules. guishable from the members of either team. A(3) Have a demonstration at "slow regulation striped official's shirt is not neces-

speed," and answer questions. sary. A distinctively marked or colored T-shirt(4) Organize groups into teams and ap- is adequate. The official should also be supplied

point captains. with all equipment necessary for the officiating(5) Arrange teams in the proper starting of the particular competition.

positions.(6) Conduct the activity. 267. Organized Competition

Competition is one of the best ways of main-taining interest in the physical training pro-

264. Competitive Units gram during the sustaining stage. OrganizedUnits for competition should be those organi- competition provides enjoyable, vigorous phys-zations that make up the soldier's training, ical activity that has proved to be one of theTOE, or TD organization. In the great major- best supplements to conditioning drill activi-ity of situations, the unit will be the squad. ties.

Section II. TOURNAMENTS

268. Intra-Unit Tournaments activities may be conducted during physicalIntra-unit tournaments in various competitive training periods. The unit is divided into teams

152 AGO 6303A

and the various teams report to the area desig- c. Available Facilities and Equipment. Thenated for the activity. The only problem pre- facilities and equipment available must be in-sented is that the contest must be terminated ventoried prior to the selection of an activity.within the time allotted for physical training. There must be adequate playing area. The

number of contests that can be scheduled ata. If facilities are available, competition in number of contests that can be scheduled atthree or four activities may be carried ti on ~ one time may be limited by both the facilitiesthree or four activities may be carried on

simultaneously. In this case, as a company orplatoon forms for physical training, the team d. Adaptability of the Activity to a Competi-members for one activity are directed to one tive Program. The activity selected should bearea, the team members of another activity to one that provides an opportunity for the larg-a second area, and so on. est number of players to participate.

b. The lower levels of competition are some- e. Time Available to Conduct a Competitivetimes conducted during the regular physical Program. This includes the amount of timetraining hours. The higher levels, involving that facilities will be available and also thebetter teams and a strong spectator interest, amount of time the unit can devote to the com-are arranged during off-duty time. This prac- petitive physical training program.tice often helps develop solidarity and loyaltywithin units represented by the competing 270. Types of Tournamentsteams. Two types of tournaments are suggested for

c. The following sports can be carried on consideration. (For further information seeduring the regular training program: DA Pam 28-6.)

Spring Summer Fall Winter

Pushball Softball Touch Basket- a. Single Elimination. This type of tourna-football ball ment is best suited for a short duration in

American ball Speedball Basket- Soccer which extensive participation is not practical.ball It is the method of determining a winner with

Volleyball Military Soccer Volleyball the fewest number of contests. The single elim-fieldmeetSoccer Swimming Cross- ination tournament, however, is the least desir-

country able tournament to use with respect to the goalrunning of maximum participation.

d. Competition in horseshoes, tennis, table b. Round Robin Tournament. The roundtennis, badminton, bowling, and other individ- robin tournament does not eliminate a teamual sports should be conducted in the recrea- from competition and it allows every team totional sports program which is carried on dur- play every other team. The winning team ising off-duty hours. that team with the best won-lost record. The

disadvantage to this type of tournament is that269. Selection of Activities requires many more contests than the singleSeveral factors must be taken into considera- elimination tournament to determine the win-tion in the selection of an activity for tourna- ner. If it is at all practical to conduct a roundment play. robin tournament, it is strongly advised.

a. Popularity of the Sport. The men shouldwant to participate in the activity. Seasonal 271. Suggestions for Schedulingsports should be used at the appropriate time a. Allow for inclement weather conditions inof the year whenever possible. scheduling outdoor events. Do not schedule

b. Knowledge of the Sport. The selection of contests for every available date. Leave anan activity should be influenced by the unit's open date at regular intervals so that any con-general knowledge of the conduct and rules of test postponed for weather or other reasonsthe various activities under consideration. Un- may be conducted without disrupting the tour-familiar activities require additional time for nament schedule.instruction and familiarization. Competent of- b. Make advance arrangements for facilities.ficials are also difficult to locate for such activi- It is desirable to plan a tournament far enoughties. in advance so that playing areas and equip-

AGO 6s03A 153

ment may be reserved through the officer in 273. Point Systemcharge of the facilities, thus eliminating last a. Advantages. The point system determinesminute conflicts. an overall winner for a designated period of

c. Post schedules and contest rules. When time; for example, a training cycle. It is aschedules have been approved and cleared, means to retain interest in all activities con-they should be posted in a conspicuous place in ducted throughout the program, since the teamthe unit area. It is also suggested that a copy standings in each sport contribute points to-of the tournament and contest rules be posted. ward the overall championship. It also helps to

maintain unit solidarity in that each team272. Facilities and Equipment should be a natural element of the larger unit,In the organization of a tournament, several for example, squads in a company. The pointnecessities that must not be overlooked are- system offers an incentive to the members of a

a. The Condition of the Playing Areas. Prior competing unit to work together for a commonto using an area check it for any deficiencies in goal.the markings or condition of the playing area; b. Disadvantages. The most obvious disad-deficiencies should be remedied before a sched- vantage to the point system is that if one teamuled contest. is successful early in the cycle and accumulates

a point total that virtually assures it of the-b. Uniforms. Whenever possible the unit championship, interest on the part of other

should supply a means of distinguishing the teams naturally wanes.members of the competing teams. It is sug-gested that each unit have on hand four sets of 274. Awardstwelve T-shirts, each set being a different It is desirable that some recognition be givencolor. Prior to a contest these shirts are issued to the winning team or individual. Verbal rec-to the competing teams (each team receives a ognition in the form of a command announce-different color). At the completion of the con- ment or even the submission of a photographtest, the shirts are returned to the issuing of the winning team to a local publication isagency. considered adequate recognition. In most in-

c. Game Equipment. Insure that the equip- stances it is not practical for a unit to presentment necessary for the conduct of the particu- trophies or medals to winners of unit competi-lar event is at the proper place at the sched- tion in various activities. However, if trophiesuled time. All equipment should be checked be- and medals are desired and money is availablefore each contest, so that deficiencies may be for their purchase, the preceding statementnoted before causing complications during the should not be construed as a definite statementconduct of the game. of policy.

Section Iil. ATHLETIC CARNIVAL

275. General enjoyment for all. Because of the healthy ri-When men reach the latter part of the slow- valry that it arouses, it is an excellent form ofimprovement and sustaining stage of training, intersquad or interplatoon competition.interest in the program may lag if there is nochange in course content to arouse the desire to 276. Purpose and Advantagesparticipate. An event which does not require a The objective of the athletic carnival is tohigh degree of skill yet demands strenuous ac- provide activity for everyone in the participat-tivity is the athletic carnival. This is a series ing units. Activities are chosen that will de-of team contests conducted on a station-to-sta- velop aggressiveness, teamwork, a will to win,tion basis during a two-hour period. All con- competitive spirit, and stimulate interest andtests are carried on simultaneously by all build esprit de corps. The athletic carnival canteams, two teams at each station, providing be included as part of the physical training pro-vigorous exercise, stimulating competition, and gram or as part of the off-duty recreational

154 AGO 6303A

program. It is a form of contest that can be a. A primary instructor or supervisor who is

conducted in nearly all circumstances because in charge of the control center and who is res-

it can be easily modified, requires a minimum ponsibIe for the successful operation of the

amount of equipment, and can be readily orga- athletic carnival. He must have an assistant to

nized. act as a timer and scorer.b. One assistant instructor in charge of each

277. Level of Competition event. He should be-

The athletic carnival is flexible. It can be ad- (1) Familiar with the rules of the gamejusted to large or small groups. A company which he is to conduct.

size unit is the most desirable but it may also (2) A good leader to insure proper super-

be administered within a larger unit. If it is vision and control over the teams which are

conducted within a company, the participating participating in his event.

units will be the squads, and if it is held within (3) Enthusiastic to provide proper moti-

a larger unit, the platoons comprise the teams. vation.The larger size unit requires more extensive (4) Confident in himself and in his ability

organization and administration. to judge infractions of the rules. He must befair in his judgment and penalize without hesi-

278. Selection of Events tation when infractions occur.

In organizing an athletic carnival, it is impor- c. Several men to serve as runners between

tant that the events selected be simple and easy event stations and the control point. These men

to administer (chap 21-22). All rules and reg- collect and deliver scores.

ulations should be clearly understood by every-one, and the technique of performing any 281. Team Organization for Competitionevent should not require previous practice. In The size of the teams is determined by theselecting the events, the interest and capabili- level on which the carnival is organized. Main-ties of the men and available equipment and taining the integrity of the unit promotes es-

facilities must be considered. prit de corps. But this does not preclude group-ing two squads into one team.

279. Equipment and Facilities a. By using the smaller unit as the compet-

The site at which the contest is to be conducted ing element, selection of contests is made eas-

must be large enough to permit the events to ier. There should be twice as many teams asbe grouped about a central control point. If there are events so that all teams have the op-

there are facilities available such as volleyball portunity to play each game and still not have

courts, softball fields, or basketball courts, to play any other team more than once (figs. 63

they should be utilized. A public address sys- and 64). Each team is numbered, and during

tem is desirable at the control point for the ini- the orientation the team leaders are given a

tial orientation of the teams, and for subse- schedule for their team's rotation.

quent announcements of the time lapses, cumu- b. After the orientation, teams are dispersed

lative scores, and final standings. to their starting stations. Upon the completionof an event, each team proceeds to its next sta-

280. Personnel tion. A blackboard should be at the central

Efficient administration of the athletic carnival point, listing the teams, rounds, events, and

is dependent upon the personnel who act as re- point totals. After the second round of play,

ferees, judges, and scorers. Individuals within the team standings are announced frequently.

the units who have had athletic or officiating At the conclusion of the athletic carnival, final

experience should be utilized. Prior to the day scores and team standings are announced.

of the event, all administrative personnelshould be briefed and assigned a specific task 282. Conduct of Eventsin order that they may become familiar with a. The assistant instructor at each station

the rules and organization of the contests takes charge of his group and gives a brief ex-

which they are to conduct. The following per- planation of the major rules of the event for

sonnel should be available: which he is responsible. He is in a position to

AGO 6303A 155

FOUR EVENTS - EIGHT TEAM ROTATION

ROUNDS

I II III IVEVENTS

KEEP AWAY 1 - 5* 2 - 6 3 - 7 4 - 8

SIDELINE SOCCER 2 - 8 3 - 5 4 - 6 1- 7

AMERICAN BALL 3- 6 4- 7 1- 8 2 - 5

KICK BALL 4 - 7 1- 8 2 - 5 3 - 6

* TEAM NUMBERS

Figure 63. Four events-eight team rotation.

be seen and heard by all when he is presenting tition ends immediately. The assistant instruc-his explanation, and he speaks clearly and dis- tor then assembles the group, forwards thetinctly to avoid confusion and misinterpretation team scores to the central point, and upon theof the rules. A short demonstration is desirable signal from the central control point, rotatesif it will help clarify the event. the teams to their next station. It is essential

b. The assistant instructor should make cer- that the rotation and orientation of the teamstain that the teams can be clearly distin- be carried on in a quick and orderly fashion,guished; for example, T-shirts versus fatigue because of the minimum time allotted betweenjackets, caps versus capless, or by the use of contests.colored jerseys. He should teach a whistle res- d. Upon completion of the final event, the as-ponse (teams stop play immediately upon hear- sistant instructors move their teams to the cen-ing whistle), get the event started as quickly tral control point for the announcement ofas possibIe, and make any necessary correc- team winners, presentation of awards (if any),tions as the contest progresses. The rule of and final critique.good officiating is to use a minimum of calls,yet maintain control of the contest. Penalize 283. The Scoring Systemwhen necessary, but refrain from disqualifying The system for determining the winner of thecontestants or teams. athletic carnival is simple and efficient (fig.

c. Keep the activity moving as rapidly as 65). At the completion of competition, thepossible and when the central control point scorer totals the points that each team hassounds the whistle to stop the play, all compe- scored in all contests. The scorer then sub-

156 AGO 6303A

SIX EVENTS - TWELVE TEAM ROTATION

ROUNDS

EVENTS

I II III IV V VI

KEEP AWAY 1 - 7 2-8 3 - 9 4 - 10 5 - 11 6 - 12

SIDELINE SOCCER 2 - 12 3 - 7 4-8 5-9 - 10 1 - 11

AMERICAN BALL 3- 11 4-12 5-1 6-8 1-9 2-10

KICK BALL 4-9 - 10 6- 11 1 - 12 2- 3-8

PUNCH BASEBALL - 8 - 9 1-10 2- 11 3-12 4-1 7

G0AL-HI 6-10 1-11 2-12 a-i 4 - 5-9

°TEAM NUMBERS

Figure 64. Six events-twelve team rotation.

SOUAD 1 SOUAD 2 SQUAD 3 SQUAD 4 SQUAD 5 SQUAD 6 SQUAD 7 SQUAD 8

ROUNDS _ N z _ _ W zw w

__ _______{o. n o a o o-

ROUND I

ROUND 2

ROUND 3

ROUND 4

TOTAL

SQUAD SCORE MINUSOPPONENTS' SCORE

STANDING

Figure 6,5. Sample scoring chart-four events, eight teams.

AGO 6808A 157

tracts the number of points scored against a points scored against them than they haveteam from the number of points the team has scored). The team with the highest total is thescored. The resulting scores are placed in a col- winner. This type of scoring system encour-umn with the highest score at the top and the ages a team to prevent the opposing team fromlowest at the bottom (some teams will have a scoring.minus total; that is, a team may have more

158 AGO 6303A

CHAPTER 20

COMBATIVES


284. Description and Function 288. Place in the ProgramCombatives are strenuous, short competitive The possibility of close contact with an enemycontests in which two men who are opponents in combat faces the soldier at all times. Heattempt to overcome each other in a bout of must be trained to react aggressively and vio-skill and strength. These contests help to de- lently in such instances. Combatives may bevelop the soldier's resourcefulness, confidence, used as an introduction to such hand-to-handstrength, agility, coordination, and the will to contact and should be followed by hand-to-win. There are three tables of combatives each hand combat training (FM 21-150). In addi-of which can be completed in 15 minutes. tion, men enjoy competition, and this type of285. Area and Equipment activity is a welcome change from the formalAny Ievel ground area can be used. Extremely type of conditioning activity.hard ground should be avoided as some of thecombatives require ground contact. A whistle 289. Leadershipis needed to control the bouts during the com- a. Combatives are conducted on an informalpetition since voice commands may go un- basis. The men are allowed to remain at easeheeded. between activities and are allowed to brush

themselves off after being on the ground.286. FormationThe extended rectangular formation is used for b. The instructor tells the men that all com-dual combatives. To pair the men with an op- batives begin and end on his whistle signal. Heponent from the extended rectangular forma- demonstrates each activity before having thetion, the leader commands: men perform it, explaining it in simple terms.

a. EVEN NUMBERS TO THE RIGHT, c. When he stops one activity, he gets theRECOVER ! men in place for the next one by commanding,

b. EVEN NUMBERS ONE PACE FORWARD, RE-FORM.MARCH! d. To get the most out of combatives, the

C. ODD NUMBERS ABOUT, FACE! men must be urged to overcome their oppo-d. YOU ARE NOW FACING YOUR OPPO- nents as quickly as possible.

NENT. e. The instructor must closely supervise com-e. ODD MEN IN THE REAR, PAIR UP. batives to insure that contestants do not use

unfair or unsportsmanlike tactics. To avoid un-287. Dosage and Progression necessary injury, instructors must see that theThe tables are progressive in difficulty, and bouts are closely controlled and opponentsprogression from the lower numbered table to equally paired. Adjustments should be made inthe higher numbered tables should be followed. apparent cases of mismatched abilities.

AGO 6303A 159

Section II. COMBATIVE TABLES

290. Combatives Table I b. Back-to-Back Push (B, fig. 67). Two mena. Open Hand Slap Boxing (A, fig. 66). The stand back to back with elbows locked. Each

men assume a boxer's stance, palms open, fin- man has his right arm inside his opponent'sgers extended and joined. Each contestant tries left arm. At the starting signal, each pushesto slap his opponent about the head and upper backward, trying to move his opponent. Theybody with the open hand. This is a good warm- are not allowed to lift and carry each other;up activity. only pushing is permitted. The man who

b. Wrist Tug O'War (B, fig. 66). Two men pushes his opponent the farthest wins. Thesit on the ground with the soles of their feet in man who first wins two bouts is the winner.contact. Each man grasps his opponent's c. Hop and Pull Hand (C, fig. 67). The menwrists so that the hands are directly over their are matched in pairs. Each man grasps his op-feet. At the whistle, each man tries to pull his ponent's right hand and, hopping on his rightopponent from the sitting position to his feet. foot, attempts to pull his opponent off balance.

c. Arm Lock Wrestle (C, fig. 66). Two men Either contestant automatically loses if hesit back to back with legs spread and arms touches his free hand or his lifted foot to thelocked at the elbows. Each man has his right ground. For successive bouts, they alternatearm inside his opponent's left side so that his hands and feet.left arm or shoulder touches the ground. The d. Westmoreland Wrestling (D, fig. 67).man who first wins three bouts is the winner. Each contestant grasps the back of his oppo-

d. Bulling (D, fig. 66). Two men assume the nent's neck with his right hand and opponent'sWestmoreland wrestling hold, each grasping right elbow with his left hand. In this positionhis opponent's neck with the right hand and each man attempts to pull, push, or force hishis right elbow with the left hand. They try to opponent to touch the ground with any part offorce each other to move one foot by pushing, the body other than the feet. The man whopulling, or otherwise manipulating. The man first wins two bouts is the winner.who first wins two bouts is the winner. e. Crab Fight (E, fig. 67). Two men sit on

e. Indian Wrestling (E, fig. 66). Two men lie the ground facing in opposite directions withon the ground, side by side, with their heads in their hands on the ground behind them. At theopposite directions. They link right elbows. On whistle, they raise their hips and butt withthe instructor's signal or by mutual agreement, their shoulders and bodies, each trying toeach man raises his right leg, approximately make the other touch the ground with his hips.straight, and far enough to engage his oppo: The man who first wins two bouts is the win-nent's heel. To start the contest, each man usu- ner.ally raises his leg three times rhythmicallyand, the third time, engages his opponent's 292. Combatives Table IIIheel and tries to roll him over backward. The a. Hand Wrestling (A, fig. 68). The menright leg is used for three bouts, then the left stand facing each other. Their right feet areleg for three bouts. forward and braced side by side. The men

grasp right hands for the first bout (left for291. Combatives Table II the second bout). Each man pulls, pushes,

a. Wrist Bending (A, fig. 67). Opponents makes sideward movements, and otherwise ma-pair off and face each other, raise their arms neuvers to force his opponent to move one orforward, and, with palms forward, interlock both feet from the original position. The con-their fingers. At the starting signal, each man testant who first wins two bouts is the winner.attempts to bend his opponent's wrist. The b. Back-to-Back Tug (B, fig. 68). Two menarms are kept up and forward and are not al- stand back to back with both arms linked atlowed to swing around and down to the sides. the elbows. Each man has his right arm insideThe man who first wins two bouts is the win- his opponent's left arm. At the starting signal,ner. each attempts to pull his opponent. Lifting and

160 AGO 6303A

A. OPEN HAND SLAP BOXING B. WRIST TUG O'WAR

C. ARM LOCK WRESTLING D. BULLING

E. INDIAN WRESTLING

Figure 66. Combatives table 1.

AGO 6303A 161

A. WRIST BENDING

B. BACK-TO-BACK PUSH C. HOP AND PULL HANDS

D. WESTMORELAND WRESTLING E. CRAB FIGHT

Figure 67. Combatives table II.

carrying are permitted. The men must main- c. Wrestling To Lift Off Feet (C, fig. 68).tain their original direction and keep their Contestants face each other. Each man placesarms linked. After a predetermined time, the his right arm under the left arm of his oppo-player pulled or carried the farthest is the nent and around his body. The left arm is overloser. the opponent's right shoulder. Each man tries

162 AGO 6303A

A. HAND-WRESTLING

B. BACK-TO-BACK TUG C. WRESTLING TO LIFT OFF FEET

D. ARM PULL BETWEEN LEGS E. ROOSTER FIGHT

Figure 68. Combatives table III.

to lift the other off his feet. The man who first the starting signal, each man attempts to pullwins two bouts is the winner. his opponent. After a predetermined time, the

d. Arm Pull Between Legs (D, fig. 68). Two player who has pulled his opponent the far-men are paired off, back to back. Each bends thest is the winner. The man who first winsforward and, extending his right arm between two bouts is the winner. Repeat with the lefthis legs, grasps his opponent's right wrist. At hand and then both hands.

AGO 6303A 163

e. Rooster Fight (E, fig. 68). Each contes- his opponent, or by feinting and sudden eva-tant grasps his left foot with his right hand sions, forces him to let go of his foot or arm.from behind, and right arm with left hand. He The contestant who first wins two bouts is thehops on his right foot, and by shoulder butting winner.

164 AGO 6303A

CHAPTER 21

RELAYS


293. Description and Function other teams may decrease. Several short relaysRelays are races in which each member of a are generally better than one long relay.team runs one leg of the race and the team ef- b. To maintain competitive spirit through-fort decides the winner. Relays provide stim- out a number of relays, determine the teamsulating competition and contribute to the con- that win, place, and show in each relay andditioning of personnel. They also develop ag- their total points for all relays. This can begressiveness, team spirit, and the will to win. done by awarding points to all teams on the

basis of position at the finish of each relay.294. Place in the Program The team with the greatest number of points isRelays should be dispersed throughout the the winner of the entire set of relays.program for short periods of time to provide a c. Difficulties commonly encountered in con-change of activity. Each relay table can be ducting relays may be avoided by the followingcompleted in 15 minutes and this enables re- procedures:lays to be used as a sole activity, or as a part of (1) The last player in a relay race shoulda longer period. be conspicuously identified; for example: by a

handkerchief around his head or arm, taking295. Team Organization off his shirt, putting on his hat or taking it off,

a. Relays are conducted most efficiently in or by some other means.platoon-size groups. Teams of equal size must (2) Another way to keep track of thebe organized. Competitive spirit is encouraged progress of the race is to have each player sitand team organization accomplished faster by or squat as soon as he is finished.basing team composition on unit organization (3) Judges at the starting line can keepsuch as squads, crews, or sections. Team cap- the runners from starting too soon.tains should be designated. Extra men may be (4) To prevent contestants from turningused as officials. before they run the full distance, they should

b. The number of men on a relay team be required to run around a peg, pole, or assis-should be limited to not more than ten. If tant instructor.larger teams are used the men will spend too (5) Batons, handkerchiefs, tent pegs, ormuch time awaiting their turns and too little other objects should be passed from one runnertime actually participating. Two to six teams to the next when relays are run on a circularare ideal for relay competition. It is difficult to track.keep track of winners when a greater number d. During a unit's first participation in aof teams compete. relay, they must be informed of the rules and

scoring system. Violation of the rules should296. Administration of Relays not result in disqualification. Instead, point

a. The time spent on any one relay should be penalties may be imposed. A point penalty isrelatively short. If one team achieves a sub- imposed by subtracting a one-point penaltystantial lead in a long relay, the competitive from the team total at the conclusion of thespirit and enthusiastic participation of the relay.

AGO 6303A 165

e. Careful administration will prevent most (4) Demonstrate.violations. For efficient conduct of relays fol- (5) Have a definite finish line, and insurelow this procedure: that the men know where it is.

(1) Announce the name of the relay. (6) Answer questions and conduct the(2) Form the men in relay position. relay.(3) Briefly explain the relay and the rules (7) Determine winner and award points.

for running it.

Section II. RELAY TABLES

297. Events flank man acts as a pivot. The team swings

The following relays are grouped into a table of around on the pivot man and returns to theactivities. Each table is planned for a platoon- base line. If a team "breaks" it must re-formsize group (30-60 men), and requires 15 before continuing. The first team to completelyminutes for completion. Adequate warmup for cross the base line intact is the winner.participants is provided by conducting several d. Crab Walk Race (d, fig. 69). The playersrepetitions of exercises 1 and 2 of a Condition- of each team line up in a single file. The firsting Drill prior to conducting the relays. The man of each team assumes the crab walk posi-recommended relay tables require an area 40 x tion with his feet forward on the starting line.60 meters in size. Each table provides a variety At the starting signal he moves forward to theof activity. The tables are progressive in the distance line (10 meters). He touches the lineoverload applied and should be scheduled in with his feet and then returns to the startingnumerical order, although not necessarily on line in the reverse position with the head andsuccessive days. hands leading. The second man may not start

until the first man touches the finish line.298. Relay Table I

a. 60-Meter Lane Relay (a, fig. 69). Each 299. Relay Table IIteam is assembled in single file on the starting a. 100-Meter Lane Relay (a, fig. 70). Con-line. On a signal the first man of each team ducted exactly as the first relay of table 1 ex-runs to the turn-around-line 30 meters away, cept that the start and turn-around-line are 50then runs back and touches the next man in meters apart. This relay provides progressionline waiting at the starting line. The winning in sprinting.team is the first team to get its last man across b. Frog-Jump Relay (b, fig. 70). Each teamthe finish line. If a man starts before being lines up in a single file. The first man assumestouched by the preceding runner, the team may a squatting position on the starting line. At thebe penalized. starting signal he progresses to the distance

line (].5 meters) and back by leaping forward,b. Wheelbarrow Race (b, fig. 69). The play- lne (15 meters) and back by leaping forward,

ers of each team pair off and line up in a single catching s weght on is hands, and bringingfile. The first man walks on his hands, his part- up his legs to the squat position.ner grasping his ankles. They advance to the c. Simple Relay (c, fig. 70). Each team linesdistance line (25 meters) behind which they up in a single file. Place a marker on the dis-exchange positions and return to the starting tance line (20 meters) in front of each team.line. After the first two men return and cross Each team member grasps the belt of the manthe starting line, the next pair starts. The rear ahead of him. At the starting signal, each teamman must always hold his partner's ankles. runs as a unit to the marker, circles it, and re-

c. Squad Front Relay (c, fig. 69). The teams turns to the starting line. The first team to

form in a line along the starting line with a completely cross the starting line intact is the10-foot interval between them. The members of winner.each team lock elbows so that they are linked d. Fireman's Carry Relay (d, fig. 70). Thetogether. At the starting signal, the teams :run players of each team line up in pairs one be-to the distance line (20 meters) where the left hind the other. One man in each pair carries

166 AGO 6303A

i

60-M - --

a. 60-METER LANE RELAY

REVERSEPOSITIONS

25-M *1b. WHEELBARROW RACE

c. SQUAD FRONT RELAY

d. CRAB WALKRACE

Figure 69. Relay table I.

AGO 6303A 167

'~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~IOOM~~~~~~_lOOM -- ,~

a.IOO -METER LANE RELAY.

b. FROG-JUMP RELAY.

Z0M

c.SIMPLE RELAY.

30M

d.FIREMANS CARRY RELAY.

Figure 70. Relay table II.

168 AGO 6308A

his partner to the distance line (30 meters) starting signal, the rider mounts the back ofusing the fireman's carry. At the distance line the No. 1 player of his team who carries himthe men exchange places and return to the across to the other line where the riderstarting line. As a variation, the man to be car- changes mounts to the No. 2 man withoutried lies on the ground and his partner picks touching the ground. The No. 2 man carrieshim up to the proper position. This relay may the rider to the No. 3 man. The relay continuesbe performed with the other carries described until all of the mounts have carried the rider.in guerrilla exercises. If a rider falls off, he must mount again at the

point of the fall. If he falls in changing300. Relay Table III mounts, he must get back on his original

a. 200-Meter Circle Relay (a, fig. 71). A mount before making the change.course is laid out in either a circular, rectangu-lar, or oval pattern that is 200 meters around.Each team provides one runner on the starting a. 100-Meter Circle Relay (a, fig. 72). Aline. On a signal the runners race around the course is laid out in either a circular, rectangu-200-meter track and touch their next team- lar, or oval pattern that is 200 meters around.mate, waiting at the starting line, who runs Each team is divided in half with each half po-the same course. Each team member runs one sitioned at starting lines on opposite sides oflap of the course. the track. Each runner races halfway around

b. Bear and Crab Race (b, fig. 71). Each the track and touches a teammate who com-team lines up in a single file. At the signal to pletes the lap. Each runner then waits in file atstart, the first man in each column assumes the his first finish line and in turn completes thebear walk position and walks to the distance second half of the lap when touched by theline (15 meters) and then runs back to the preceding runner. The first team to return allstarting line where he touches off the second runners to their original starting line is theman and goes to the rear of the line. The sec- winner.ond man assumes the crab walk position and b. In-and-Out Relay (b, fig. 72). Each teamcrab walks, with his feet leading, to the dis- lines up in a file with players 2 meters apart.tance line. He runs back to the starting line At the starting signal, the first player runsand touches off the next man, who walks bear back through the column in a zigzag fashion.fashion. The rest of the members of each team He alternates going to the right of one team-alternate in this manner. The relay ends when mate and to the left of the next. Upon complet-the No. 1 man is back at the head of the line. ing the run he lines up 2 meters behind the last

c. Pilot Relay (c, fig. 71). The players are man. As soon as the first runner has passed thegrouped in three's, arms interlocked at the el- second man, the latter starts to run. This con-bows, and end men with their backs to the tinues until all the players have realined theirstarting line. The middle man runs forward; original order. The team that finishes first isthe two outside men run backward. They run the winner. It may be desirable to have thisto the turning point (15 meters), where they relay continue until all men have run throughstart back, this time with the middle man run- their entire team two or three times in succes-ning backward and the two outside men run- sion.ning forward. The next set of three players c. Circle Race (c, fig. 72). Each team formsstarts when the first set crosses the starting a circle and hold hands with all men facing outline. except one who faces in and is the "driver." At

d. Saddle Back Relay (d, fig. 71). Mark two the starting signal, the teams race to the dis-parallel lines 15 meters apart. Each team se- tance line (20 meters) and back, keeping thelects a rider. The remaining members of each circle intact. All the men in the circle mustteam count off. The even-numbered players cross the distance line completely. Thefrom each team form in single files behind one "driver" gives directions and orders. When theline and the odd-numbered players from each circle breaks, it must be re-formed before it canteam form in single files behind the other line continue. The first team completely over thedirectly across from their teammates. At the starting line is the winner.

AGO 6303A 169

a. 200- METER CIRCLE RELAY

i W ~~~~~~~~~~~~~~1

tBEAR AND CRAB RACE

~15 M

c.PILOT RELAY.

15M -.--

d.SADDLE BACK RELAY.

Figure 71. Relay table III.

170 AGO 6303A

o. 100-METER CIRCLE RELAY.

hlN-ANDOUT RELAY

20M/

c.CIRCLE RACE.

t- 30M-- e

d.HORSE AND RIDER RELAY

Figure 72. Relay table IV.

AGO 6303A 171

d. Horse and Rider delay (d, fig. 72). Each back to the starting line. There he picks up the,

team lines up in a single file. At the signal to third man in the column, and carries him tostart, the second man in each column leaps the distance line where the first player has re-

upon the back of the first man who carries him mained. This continues until the last man is

across the distance line (30 meters). At the carried across the distance line.distance line, the rider dismounts and runs

AGO 6303A172

CHAPTER 22

TEAM CONTESTS


302. Description and Function introduced after a basic period of conditioningTeam contests are competitive activities in has been completed and men are in the slowwhich men as a team compete with another improvement stage of conditioning. Progres-team to win. They are guided by simple rules sion can take place from the less active to theand organization. Their function is to provide more vigorous contests, and then from the non-competition, opportunity for body contact, and contact to the contact or combative-type con-contribute to the development of physical read- tests.iness. In competing and working together as ateam, men develop aggressiveness, the will to 305 Time Requirementwin, and teamwork.

Once men learn the skills and rules involved303. Area and Equipment all team contests can be completed within 15A level training field is sometimes the only minutes. Some contests are less demanding inarea required. Many contests have no equip- time, and in such instances two or more con-ment requirement. In contests requiring equip- tests should be combined into a 15-minutement the need is for standard items such as block to provide a satisfying period of competi-logs, balls, nets, goals, and similar type equip- tion. This combination will make schedulingment. Specific requirements for area and equip- more convenient as blocks of time which arement are listed with each contest description. less than 15 minutes in duration are difficult to

include in the training schedule.304. ProgressionTeam contests of a strenuous nature should be

Section II. TEAM CONTEST DESCRIPTIONS

306. Introduction 307. Punch Baseball

Various type team contests are included to a. Players. 8 to 12 men on each side (fig.provide the opportunity for men to develop and 73).test their skills. Those contests related to a b. Equipment. Volleyball, three bases, andteam sport serve as good lead-up activity to- homeplate.ward learning the skills of that sport. Most of c. Area. A baseball diamond. The distancethe contests require running, several emphas- between bases is 30 feet. The pitcher's box isize strength, some are related to a team sport 20 feet in front of homeplate.(chap 23), several are combative and feature d. The Game. The players in this game as-body contact, and still others are contests with sume the same position as in softball. The teamthe team using a log. Team contests provide at bat hits in the order of catcher, pitcher, firstopportunity to develop confidence, aggressive- baseman, and so on. The batter hits the ballness, and teamwork. with his forearm or closed fist. The pitcher

AGO 6303A 173

Figure 73. Punch baseball.

~ ~-,.~~~~~~~~::":;:"::::i

~'~ l ,J ~ -- "'"-" """ .~%~~~~~~~~~~:::::;;::i:::iiI.iií:,iii ·w- ~~~~::�:':�\::~:..~ .... ~~~~~~~~~~~~~~~~~··..'.?'::':::::../..

Figure 74. Kick ball.

174AG 3A

:;;'::::~ ~ ~ ~ ~ ~ ~ ~ ~~~~~~c 6so

must use an easy underhand pitch and must g. Variation. The game may be played byadhere to softball rules for pitching. Base run- placing the ball on home base and letting theners may advance only on hits. Outs are made batter kick it from that point. The above rulesas follows: apply.

(1) Catching a fly ball. h. Variation. Do not count a caught fly ball(2) Getting the ball to the first baseman as an out; play it as any fair hit ball.

before the batter reaches the base.(3) The batter hitting three fouls.(4) Forcing a base runner at any base. a. Players. 10 to 12 on each side; a pitcher,(5) Tagging a base runner with the ball. catcher, three basemen, and the remainder out-

e. Scoring. A run is scored each time a base fielders (fig. 75).runner crosses the home base. Three outs re- b. Equipment. One soccer ball, four tenpins.tire a side and nine innings constitute a game. Tin cans may be substituted for the tenpins.With the exception noted above, the game is c. Area. Baseball diamond with 45 feet be-played as softball. tween bases. Pitcher's box is 20 feet in front of

home plate.f. Variation. The ball is rolled on the ground d. The Game. The tenpins are placed on the

to the batter who kicks it. Otherwise, the game outside corner of each base and in the middleis played as above. of home plate. The pitcher rolls the ball at

home plate pin. The batter must stand beside308. Kick Ball the pin until the ball is pitched. The batter

kicks the ball and circles the bases on the out-a. Players. 9 to 12 men on a side (fig. 74). side of the pins and finally touches home plate.b. Equipment. Soccer ball and bases. The batter is out when-c. Area. The distance between bases is 45 (1) A pitched ball knocks over the home

feet. The pitcher's box is 30 feet in front of plate pin.home base. (2) The ball is caught on the fly by an op-

d. The Game. The pitcher rolls the ball to ponent.the batter who kicks it. After kicking the ball, (3) The batter knocks over the home pinthe batter cireles the bases. He must make a or any other base pin during his turn at bat.home run. On a fair ball, not caught on the fly, (4) A base pin in advance of the runner isthe fielder throws the ball to the pitcher who knocked over by a baseman hitting it with thethrows to either the first or third baseman. ball, provided the ball has been fielded andThe ball then must reach home base via the passed in the order of the bases (that is, tofirst, second, and third baseman in that order, first, second, etc.) to a baseman who knocksor via the third, second, and first baseman. The over a pin before the runner reaches thatbasemen must be standing on their base whenthey relay the ball to the next base. Three outs (5) The runner is hit by the ball while heconstitute an inning and nine innings a game. is between the bases, the ball having beenPutouts are made by the- passed counterclockwise (first, second, etc.)

(1) Batter kicking three fouls. around the bases to the point where the runner(2) Fielder catching any fly ball. is advancing. Three putouts constitute a side(3) Ball beating the runner around the out. Any predetermined number of innings

bases to home plate. may be played.e. Scoring. The batter cannot stop on any

e. Scoring. If the batter succeeds in beating base and he must make a home run to score.the ball around the bases, he scores a run forhis team. 310. Line Soccer

f. Variation. The game may be played in anidentical mranner except that the ball is put a. Players. 20 to 80 men on a side (fig. 76).identical manner except that the ball is put

into play by the pitcher tossing a volleyball to b. Equipment. One soccer ball.the batter who hits it with his fist or forearm. c. Area. 120 to 150 feet wide by 240 to 300The pitcher must use an underhand throw. feet long. (Use larger area when available.)

AGO 6303A 175

· '"'":,. .

Figure 75. Kick pin baseball.

PENALTY KICK/ LINES

.... *.. .*.: . .*.

-- ",,'"~1..-~~.. '"' ~PENALTY KICK"(-Z~.~. ~,__~ ·'~-AREAS

Figure 76. Line soccer.

Lines 30 feet from and parallel to the end lines line, not higher then the height of the shoul-mark off the penalty area. ders. They continue playing until one side has

d. The Game. All the men on each side line scored a goal. All the remaining players onup in a single line across the field on their own each side guard their goal. In doing so, theygoal line. The first four or six men at the left are not permitted to use their hands or to leaveof each line come out as the whistle is blown, the goal line. After each goal, a new set ofand the ball is rolled out into the middle of the players advances to the center, usually in suc-playing area by the game leader. The players cessive order from the goal line.try to kick the ball across the opponent's goal (1) When the ball is kicked above the

176 AGO 630SA

heads of the goal defenders, a free kick is may be scored directly on a throw or kick by agiven to the defensive team. The ball is placed side line player.on the goal line for this kick. (2) To start the game, the ball is placed

(2) When the ball goes out of bounds over in the center of the field. One member fromthe side lines, the opposite side puts it back each team stands facing each other over theinto play with a throw-in from the spot where ball. The rest of the members of the team (ex-it crossed the side line. cept the side line p]ayers) remain in the goal

(3) On all free kicks, the opponents must tenders' area until the whistle is blown. Uponbe at least 5 yards away from the ball at the this signal the two players put the ball in playmoment it is kicked. No goal may be scored di- by trying to kick it to their advantage. Therectly from a free kick. rest of the players (with the exception of the

(4) No one is permitted to use his hands goal tenders and side line players) may playand arms. When this rule is violated, the oppo- anywhere on the field. After each goal, thesite side is given a free kick at the spot of the play is started as at the start of the game.foul. If the defenders use their hands within (3) The goal keepers and the side linetheir own penalty area (the 30-foot area in players should be rotated with the field play-front of their end line), a penalty kick is ers. If a player other than a goal tender or sideawarded the other side. For the penalty kick, line player uses his hands in playing the ball,the ball is placed on the line 30 feet from the the offended team is awarded a free kick fromgoal line. The ball is in play immediately after the point of the foul. For flagrant roughness,the kick if the goal is not made. the offended team is awarded a penalty kick

e. Scoring. Each goal scores one point. A from the penalty kick line 45 feet in front ofgoal from a penalty kick also counts one point. the goal line. Only the six goal tenders may

protect the goal on these kicks. The game con-tinues for a predetermined length of time.

a. Players. 50 to 100 men (fig. 77). e. Scoring. Field goals and penalty kickb. Equipment. A soccer ball. goals are scored as one point each.c. Area. A field from 100 to 150 feet wide

and 200 to 300 feet long. 312. American Balld. The game. The game requires no goal a. Players. 9 to 15 men on each side (fig. 78).

posts, may be administered with a minimum of b. Equipment. Soccer ball, volleyball, or bas-marking, and provides continuous action for ketball.large numbers of men. Divide the group into c. Area. A field 80 by 200 feet.two equal teams. From each team select six d. The Game. The game is started at the cen-goal tenders. These men may use both their ter of the field by a tossup between two mem-hands and their feet to play the ball. They can- bers of opposing teams who try to tip the ballnot run with the ball and they must remain in to a member of their own team. The teams linethe goal tenders' area (15 feet from the goal up anywhere on the fieid, usually in a man-to-line). If a goal tender moves out of this area, man setup. The game is resumed in this man-the opposing team is awarded a penalty kick. ner after each goal.A goal is scored when the ball is kicked over (1) The ball is carried, kicked, or passedthe goal line at a height not greater than the from one player to another. Each team tries toupstretched hands of the goal keepers. score by throwing the ball to its catcher, and

(1) Each team selects from its members tries to stop the other team from scoring bysix men who are placed outside both sides of gaining possession of the ball by interceptingthe playing field, three from each team to a it or by trying to stop the progress of the ballside and in alternate positions. These men play by using legal tackles and blocks. A ball thusup and down the side line throwing and kick- stopped is put in play by the possessing teaming the ball back into the field to the advantage at the spot by centering the ball backward.of their own team. Side line players are not al- The team not in possession cannot rush untillowed to run with the ball, but they may use the ball is centered.their hands as the goal tenders do. No goals (2) A goal is made when the catcher, in

AGO 6303A 177

* , PENALTY

,,.."SCORING .L.SKICK LINE

Figure 77. Side line soccer.

^CATCHERS' ZONEs

END LINESran bal

Figure 78. American ball.

his area, catches an aerial pass from a team- bounds it is awarded to the opponents and ismate who passes the ball from in front of the put into play again by throwing it into thescoring fine. If the catcher takes possession of playing area. If a ball is "tied up" on thethe ball when an attempted try for a goal fails playing field and cannot be moved, a jumpand the ball is recovered in the catcher's zone ball is called at the point where the ball'sor goes out of bounds behind the zone, he must progress was stopped.throw the ball onto the playing field within 5 (4) A game consists of two 10-minute pe-seconds after gaining possession of it. riods with an intermission of 5 minutes be-

(3) The guard playing in the guard zone tween periods.tries to stop the pass to the catcher and return e. Penalties.the ball to a teammate. When a ball goes out of (1) A player shall not touch or cross the

178 AGO 6303A

scoring line. If a goal is made in violation of team in possession of the ball, the opponentsthis condition, it does not count. are awarded the ball out of bounds. If the stan-

(2) No player, except the catcher, should dard is touched by the team not in possessionbe inside the catcher's zone at any time during of the ball, the referee decides if play shallthe game. Penalty: Ball awarded to opposing continue or if the offender shall be penalizedteam out of bounds (side line). for the foul. Deliberate shaking of the goal is a

(3) The catcher shall not be outside his foul, the penalty for which is a free throw. Nozone at any time. Penalty: Ball awarded to op- player shall attempt a goal if he receives theposing team out of bounds (side line). ball on or inside the circle nearest the stan-

(4) A player shall not take more than 10 dard.seconds in making a free throw for the goal. If (2) There shall be no running with themore time is taken and the goal is made, it ball, striking, tripping, or other unnecessarydoes not count. roughness. Penalty: Free throw from the 15-

f. Personal Fouls. foot line. After a successful free throw or field(1) Tackling an opponent above the goal, the ball goes to the opponents out of

shoulders, below the knees, or leaving the feet bounds.in making a tackle. (3) A game consists of two 10-minute pe-

(2) Tripping, blocking from the rear, or riods with a 5-minute rest between periods.leaving the feet while blocking. e. Scoring. Free throw, 1 point; field goal

(3) Unnecessary roughness. from the middle circle, 2 points; field goal(4) Tackling an opponent who doesn't from the outer circle, 3 points. The team scor-

have the ball. The penalty for all personal ing the most points wins the game.fouls is one free throw taken from the scoringline. A player who makes four personal fouls 314. One-Basket Basketballshall be disqualified from further participation a. Players. 5 to 6 men on a side (fig. 80).in the game. b. Equipment. 1 basket and basketball.

(5) Scoring: Successful passes to the c. Area. 20 by 30 feet.catcher from the field of play and on free d. The Game. Both teams shoot for the samethrows count one point. The team scoring the goal. The game is started by awarding the ballgreatest number of points wins. to one team out of bounds. The object of the

(6) Variation: Increase the number of game is to score a basket. The ball may becatchers and guards in equal numbers. passed or dribbled.

(7) Variation: Replace two-handed touch (1) The player who recovers the ballfor tackling in order to stop progress of the from a shot taken and missed by a teammateball. may immediately shoot at the basket. If an op-

ponent recovers the ball, he must first pass to313. Goal Hi one of his teammates before any player of his

a. Players. 2 to 20 men (fig. 79). team may shoot at the basket. Regulation bas-b. Equipment. Basket on a 10-foot standard ketball rules apply in penalizing fouls. Penalty

and one basketball. Basket standard is in a cir- for any foul is one free throw from the line 15cle with a 4-foot radius. Another circle is feet from the basket. After a basket is scored,drawn with a 15-foot radius around the stan- the ball is awarded to the opponent out ofdard. Then another cirele with a 30-foot radius bounds behind the 15-foot line.is drawn around the standard. (2) A game consists of two 10-minute pe-

c. Area. Level ground 75 feet square. riods with a 5-minute rest between periods.d. The Game. Both teams shoot for the same e. Scoring. Two points for a field goal; one

goal. Start the game by awarding the ball to point for a free throw. As a variation in scor.one team out of bounds. The object of the game ing, eliminate free throws and award the bal:is to score a basket. The ball may be passed or to the offended team out of bounds.dribbled.

(1) Players are not allowed to touch the 315. Quick Lineupstandard. If the standard is touched by the a. Playvers. 40 to 200 men (fig. 81).

AGO 6303A 179

,, O,0' HIGH

RESTRAINING LINEGOAL FROM INNER CIRCLE - 2 POINTSGOAL FROM OUTER CIRCLE - 3 POINTS

Figure 79. Goal hi.

5

Figure 80. One-basket basketball.

b. Equipment. None. e. Scoring. The first side forming a new linec. Area. 100 feet square. in proper order scores one point. The first sided. The Game. Players line up in four lines to scoring five points wins the game.

form a square. They fall in by heights with the f. Variation. Have men line up in close inter-tallest man on the right in each line. val or at normal interval.

(1) The leader stands in the middle of the 316. Spoke Tagsquare. He tells the group that regardless ofwhere he goes and stops on the field, the No. 1 a. Players. 20 to 40 men (fig. 82).line should always face him; No. 2 line should b. Equipment. None.always line up on his left; No. 3 line should al- c. Area. Any area free from rough, cuttingways be behind him, and No. 4 line to his surfaces.right. At each stop, the leader faces a new di- d. The Game. Divide the group into even filesrection. with three or four players to a file. Form the

(2) The leader to start the contest runs to files so that each represents a spoke in a largethe new position, and the lines can break ranks wheel. Each man is seated facing the center.to follow as soon as he clears the line he (1) One man is "it." He jogs around thechooses to pass through. All men run to their outside of the wheel, selects any spoke, stopsnew position individually and quickly reform ardl slaps the last man of the spoke vigorouslyin the proper order. on the back. The slap is passed from man to-

180 AGO 6303A

Figure 81. Quick lineup.

-- C--

Figure 82. Spoke tag.

man up to the front and each man rises as he is e. Scoring. None.

slapped. No one (including "it") can move out f. Variation. Have spokes stand instead of

of line until the first man (the one nearest the sit. Rules prohibit pushing, tripping, pullingcenter) of the spoke starts to run, then all by runners, and interference by spokes not

must race in the same direction. running.(2) The object is for the individual mem-

bers of the spoke and "it" to race around the 317. Chain Dodge Balcircle and avoid being last. The last one to get a. Players. 20 to 40 men (fig. 83).

around and be seated in a place in the spoke b. Equipment. Soccer ball or volleyball.

line becomes "it." c. Area. Any level area.

AGO 6303A 181

Figure 83. Chain dodge ball.

FOUR/THREE / -"---. _ SIX/" % FIVE/~ONE! Ql ó . Sql OSEVEN!

Figure 84. Keep away.

d. The Game. Divide the players into teams the end man. When the end man of the chain isof five or six men. Put one team in the circle, hit, he leaves the game.and arrange them in a file, each man grasping (3) Players then throw at the new endthe player in front of him around the waist, man, and continue until the entire team isforming a chain. eliminated. Each team in turn should go into

(1) Remaining teams form a cirele the circle until all have had an opportunity toaround the chain and attempt to hit the end act as the chainman with the ball. Players forming the circlemay pass the ball around in any manner. The e. Scoring. The team that stays in the circleplayers in the chain attempt to keep the end for the longest time wins the game.man from being hit. f. Variation. Count the number of direct

(2) Only the first man of the chain may throws necessary to eliminate the teams. Theuse his hands to prevent the ball from striking winning team is the team that requires the

182 AGO 6303A

greatest number of throws to eliminate all its Mark a line 45 feet on either side of this centermembers. line and parallel to it, extending it across the

entire field. Mark another line 15 feet in fromg. Variation. Do not play as a team game, each end line and parallel to it, extending it

but send five men into the circle forming a across the entire field.chain as above. When the end man is hit, he d. The Game. Four 10-minute quarters areleaves the chain to take the place of the man played. Two-minute rests are given betweenwho hits him. The man who hits him goes into quarters and 5 minutes between halves. Thethe cirele at the front of the chain. object of the game is to propel the ball over

318. Keep Away the opponent's goal line by pushing, rolling,passing, carrying, or any other way excepta. Players. 2 to 20 men on each side (fig. 84). passing

b. Equipment. A basketball or soccer ball.c. Area. Any space with boundaries. An area (1) The ball is placed on the center lne

100 feet by 100 feet is idealwith the opposing captains 3 feet from it. Thed The Game. Diveide the group into two rest of the players are all 45 feet from the ball,d. The Game. Divide the group into two

teams and mark them so that they may be eas- on their half of the field. On the refereesstarting whistle, the captains immediately playily distinguished. The game is started with a the ball with their respective teams coming tocenter jump as in basketball.

(1) The team that gets the ball passes it their assistance.(2) At quarter time, the ball remainsamong the team members, attempting to pass dead for 2 minutes at the spot where it wasit successfully ten times in succession. The when the quarter ended. At half-time the

when the quarter ended. At half-time theother team attempts to get the ball. teams exchange goals. The play is then started(2) Running is permitted, but tripping, as it was in the beginning.

pushing, and pulling are not allowed. When (3) Plaers ma use an means of inter-the offensive team is guilty of one of these vio- f w nlations, the other team is given the ball. When string and clipping (throwing the bodythe defensive team commits any of the above across the back of an opponent's leg as he isfouls, the offensive team is granted completion running or standing). Legal use of force mayof the series of ten passes and a score is be applied to all opponents whether they arecounted. playing the ball or not. For striking an oppo-

(3) Each time a team makes a successful nent, the offender is removed from the gamepass, the player catching it calls the number of and his team penalized half the distance tothe catch. "One" is called on the first catch; their goal. The penalty for clipping is the"two" on the second, and so on. same.

(4) When the ball touches the ground or (4) When any part of the ball goes out ofis caught by the opponents, all previous counts bounds, it is a dead ball or an out-of-bounds.are disregarded and as soon as the team in pos- The teams ne up at right angles to the sidesession makes a successful pass, the count lines and 3 feet apart at the point where thestarts again. After a score, the gaime is ball went out. The referee then tosses the ballrestarted by a center jump. between the teams.

e. Scoring. A team counting ten consecutivecatches wins one point. The team that first (5) When, for any reason, the ball be-reaches a predetermined number of points comes tied up in one spot for more than 10 sec-wins the game. onds, the referee declares the ball dead. The

ball is then put into play as it is for an out-of-319. Pushball bounds situation.

a.. Players. 10 to 50 men on a side (fig. 85). e. Scoring. A goal is scored when the ball, orb. Equipment. A large pushball 5 to 6 feet in any párt of it, is propelled across the oppo-

diameter. nent's end line. A goal counts five points. Thec. Area. 240 to 300 feet in length, 120 to 150 team scoring a goal has the privilege of trying

feet wide. Mark a line 15 feet long in the mid- for a point after the goal. To try for this extradle of the field and parallel to the end lines. point, the ball is placed on the opponent's 5-

AGO 6303A 183

Figure 85. Push ball.

yard line. The teams line up across the field 321. Human Tug of Warseparated by the width of the ball. Only one a. Players. 10 to 20 on a team (fig. 87).man may have his hands on the ball; the mem- b. Equipment. None.ber of the team who just scored is directly in c. Area. 40 to 60 feet.front of the ball. On the referee's signal, the d. The Game. Draw a fine in the center ofball is put into play for 1 minute. If any part the area. Divide the players into two equalof the ball is driven across the goal line in this teams; line them up in single file on oppositel-minute period, the offensive team scores one sides of the center line facing each other. Eachpoint. The defending team may not score dur- man places his arms around the waist of theing the opponent's try for the extra point. teammate in front of him. The two leaders of

320. Line Rush the opposing teams grasp each other aroundthe waist. On signal, the teams try to pull each

a. Players. Any number up to 50 on each side other over the center line within a 30-second(fig. 86). time limit.

e. Scoring. The team pulled across the centerline loses. If neither team is pulled over the

c. Area. A field, 75 by 100 feet. center line, but one team breaks its file, that

d. The Game. One team lines up behind one team loses the match.goal line and the other in midfield. On the f. Variation. Use a 3/%- or 1-inch rope andstarting signal, the team standing behind the space the first man on each team 10 feet apart.goal line seeks to cross the field to the other The team pulled across the center line loses.goal within 30 seconds, while the team in thecenter seeks to prevent it by catching and hold- 322. Master of the Ringing the runners. At the end of 30 seconds the a. Players. Any number (fig. 88).teams change. b. Equipment. None.

c. Area. A clearfy marked circle largee. Scoring. Count the number of men cross-

ing the far goal at the end of 30 seconds. After d. The Game. All the players stand insideeach team has had from three to five tries, the

the circle. At the signal, the teams attempt toscores are added and the winner declared. A throw each other out of the circle. All tacticsman scores one point when any part of his

are fair except unnecessary roughness. Whenbody is across the goal line. any part of the body touches across the line,

184 AGO 6303A

Figure 86. Line rush.

the player is out and leaves the circle at once. team is the team that eliminates all the oppo-Several officials are needed to spot the players nents from the circle.who cross the line. g. Variation. The players are divided equally

e. Scoring. The player who remains in the into two teams. Each team sends only one man

circle when all the others are out is the master into the circle. When one man has been forced

of the ring. out of the circle, the losing side only sends inanother man. The team which eliminates al]

f. Variation. The players are dividedequally into two teams. Each team is clearlymarked. Upon signal, each team tries to throw h. Variation. A pit, approximately 4 feetthe opponents out of the circle. The winning deep is used rather than a ring on the ground.

AGO 6303A 185

Figure 87. Human tug of war.

1 ~1 .

-i 1

Figure 88. Master of the ring.

186 AGO 6303A

Fure 89. Log pvot cirele

or t t

or team aetiy eEach team tries to roll its log a measured dis-

323. Log Pivot Cirele tance by pushing it (fig. 90) with the hands

The log is held in the bend of the arms in front and driving the body forward with the legs.of the chest (fig. 89). At the commands, 1. The first team to get the entire length of theCIRCLE RIGHT, 2. MOVE, the left flank man log across the finish line wins.holds the pivot and the log is carried around360°, back to the original position. This move- 325. Prone Push Contestment may also be performed to the left and at Two teams lie prone, facing each other with adouble time. Commands may be given such as: log between them (fig. 91). Both teams placeCIRCLE RIGHT, CIRCLE HALF-RIGHT, their hands against the log, keeping their armsCIRCLE HALF-LEFT, and so on. The first straight. Then, by driving with the legs eachteam to complete the prescribed movement is team attempts to push the other a measuredthe winner. distance to the rear.

AGO 6303A 187

Figure 91. Prone push contest.

Figure 92. Shuttle relay race.

326. Shuttle Relay Race held under their right arms. At the distanceThis race is run by pairs of teams, each pair line they give the log to Team B whose mem-consisting of a Team A and a Team B (fig. 92). bers bring it back to the starting line. TheTeam A members run 50 yards with the log team pair finishing first is the winner.

188 AGO 6303A

CHAPTER 23

TEAM ATHLETICS


327. Place in the Program pared, there is stifl opportunity to engage inTeam athletics deserve a prominent place in competition through lead-up contests. Menthe physical training program because they learn many of the skills required for athleticscontribute to the increased combat efficiency of while participating in team contests (chap 22).the soldier. Because of the competitive nature For example, when the men play "keep away,"of athletics and their natural appeal, the men a team contest, they are learning the skill oftake part in them with enthusiasm. Athletic passing which is required in basketball.teams formed at intramural and higher levelsare a strong unifying influence and provide one 329. Benefits of Athleticsof the best means of developing esprit de Athletics are beneficial primarily in sustainingcorps. interest in the program and in maintaining a328. Preconditioning Necessary sustaining level of physical fitness. Condition-

ing activities should be continued and athleticsMen must undergo conditioning prior to partic- considered as a supplement, and not a substi-ipation in athletics. Muscles, organs, joints, tute for other types of conditioning activities.and ligaments not accustomed to stress and All of the desirable traits of physical fitnessstrain involved in sudden stops and starts, cannot be developed through athletics, yet thefalls, body contact, rapid turns, prolonged run- contribution is significant. For athletics toning and the other rigors of athletic competi- make , proper contribution to physical condi-tion are subject to injury when not properly tioning the sports selected must be vigorous.preconditioned. Although athletics should notbe introduced until men are physically pre-

Section II. BASKETBALL

330. Introduction yet many men need some instruction and prac-Basketball has enjoyed increased popularity tice to achieve satisfaction from participation.and growth within the past few years. It Some practice or brief instruction should beshould be comparatively easy for an instructor part of every beginning period when the sportto create interest in basketball among military is first introduced. The following basic skillspersonnel, both for conditioning and recrea- should be practiced:tional purposes. Few sports have the potential- a. Shooting Baskets.ities that basketball has for developing coordi- (1) One-hand set shots. Shoot from a bal-nation, endurance, skill, teamwork, and the anced position. Keep both feet on the floor. Fol-will to win. It is an excellent activity for the low through.sustaining stage. (2) Two-hand set shots. Shoot from a bal-

anced position and apply equal pressure on the331. Basic Skills and Fundamentals ball with each hand. Keep both feet on theMen prefer to compete rather than practice, floor. Follow through.

AGO 6303A 189

(3) Lay-ups. Jump high, reach high be- (1) Switching. Each defensive man is res-fore releasing the ball, spin the ball, using the ponsible for defending against a designatedbackboard when possible. man, until a screen or block forces the defen-

(4) Shooting while on move. This is usu- sive men to change defensive responsibility.ally a one-hand shot. Shoot off opposite foot (2) Nonswitching. Each defensivean isfrom the hand that releases the ball. responsible for a designated man with the de-

(5) Free throws. These are two-hand un- fensive man going through or behind screensderhand throws and one-hand push shots. Put and blocks.a slight backspin on the ball. b. Man-to-Man Offense. Various types of of-

b. Ball-Handling. fensive formations have been especially de-(1) Two-hand chest pass. Step in the di- signed to combat man-to-man defense. Use

rection of the pass. Use a wrist action to re- textbooks written by professional coaches forlease the ball with a backspin. technical knowledge.

(2) One-hand and two-hand bounce pass. c. Zone Defense. There are numerous varia-Step in the direction of the pass. Bounce the tions of this type defense aimed at defending aball a reasonable distance in front of the re- restricted area in front of the basket. The de-ceiver, putting a backspin on the ball with a fensive target is the ball, not the man.wrist action. d. Zone Offense. The zone offense forces the

(3) One-hand baseball pass. Step in the defense to adjust position, as a unit, rapidlydirection of the pass; throw as you would and often. Zone offense is most effective whenthrow a baseball. This is used mostly for long employing rapid movement of the ball withinpasses. the defense area.

(4) Two-hand overhead pass. Hold the e. Defense Against Fast Break. Stress re-ball above the head with the arms extended. bound work on the offensive team.Throw with a wrist action. This pass is used f. Fast Break Oifense. Move down court intomainly to get the ball to the pivot man who is scoring or offensive territory quickly beforeclose to the basket. the defense can get set.

c. Dribbling.(1) Changing hand with ball. Only one 333. Practice Drilis

hand may touch the ball at one time while a. Keep-Away. Divide unit into two groups.dribbling. The hands may be alternated. Designate each individual's defensive responsi-

(2) Change of pace. Changing speed and bility by name or number. Use half of a bas-direction while dribbling. ketball court as the playing area. The team in

(3) Dribbling exercise with eyes not di- possession of the ball passes it among the teamrectly on ball. Change direction; change members until the defense gets possession of it.hands; keep the head up with the eyes directed Basketball rules apply. Continue with eachtoward possible passing or shooting situations. team taking turns as it gets possession of the

d. Footwork. ball.(1) Pivoting. Give all men practice in pi- b. Shooting Exercise. Divide unit into small

voting; the pivotman or center may require groups. Each group has a ball. Designate thespecial practice. One foot remains stationary various positions on the floor where the shoot-while the opposite foot is mobile. ing practice is to be done. Use a prearranged

(2) Individual defense. Stress footwork scoring method. Play numerous games, givingand the position of the hands and body. each group an opportunity to shoot from all

(3) Check position of feet when shooting positions on the floor.various types of shots. Points to check: the po- c. Dribbling Exercise. Divide unit into twosition of balance, correct foot forward when in or three groups. Each group has a ball. Con-shooting position, and the distance between duct a dribbling relay. Place obstacles for drib-each foot. blers to avoid and designate the path each

team will follow.332. Small Group or Team Practice d. Defense Exercise. Use the two free throw

a. Man-to-Man Defense. circles and the restraining circle at center

190 AGO 6303A

court. Place five men around the outside of 74 feet by 42 feet; maximum dimensions are 94each circle. One man is in the center of each feet by 50 feet. Figure 93 shows a court andring. It is the job of the man in the center to details of backboard construction.intercept or deflect the path of the ball which b. Equipment. A basketball is the only re-is passed from man to man by the men outside quired equipment. For highly organized compe-of the circle. No pass may be made to an adja- tition, however, uniforms, special shoes, andcent man in the circle. When the man inside other equipment may be required.the circle succeeds in intercepting, deflecting, 335. Ruor touching the ball, the passer takes his place. 335- Rul es

So-called college rules, or more correctly, The334. Facilities and Equipment National Collegiate Athletic Association rules,

a. Facilities. In some sections of the country, are used in conducting basketball in the Armyoutdoor facilities may be used, and they are physical training program. Each year a neweasily constructed. The minimum dimensions paperbound guide booklet is published and soldof a court for competition are approximately by the NCAA.

- 3' _

END LINE | SIDE LINE

H 12' OUTSIDE 6' RADIUS 3' 3' 46' RADIUS

// \ )II~ \OUTSIDE42'

) ') TC50,

v HI IV J x---2'RADIUS - J IBACKBOARD INSIDE 15'

FLOOR I LEVEL

74' TO 94'

Figure 93. Basketball court and backboard.

Section III. CROSS-COUNTRY AND DISTANCE RUNNING

336. Introduction require only a few miles of open space that isLong distance running gives some benefits that available at any Army station.cannot be obtained in the same degree from a. Short cross-country runs and middle-dis-any other sport. It builds powerful leg muscles, tance runs can be used to supplement other ac-increases the lung capacity, and develops en- tivities, particularly the team sports or thedurance. For these reasons, cross-country and sports that develop precision or agility ratherdistance running should be included in the than endurance. Short cross-country runs canArmy physical training program. These sports be scheduled once a week, gradually increasing

AGO 6303A 191

the distance as the physical condition of the To gain an added lift, swing the arms high andmen improves with other activities such as the bring the knees up high on each stride. Do notconditioning exercises. slow down after reaching the crest of the hill,

b. There is a common belief that long dis- but resume the flat course stride as soon as thetance running is too strenuous, often resulting ground levels off.in permanent injury to the heart. While dis- b. The runner's stride will naturally lengthentance running may be harmful to the man who in going downhill, but he should not stretchoverdoes the sport when he is not in proper his stride or increase his pace too much. Therephysical condition, the conditioned, supervised is less control and less balance when runningdistance runner is in no greater danger of downhill; therefore, there is greater danger ofstrain than the man engaged in any other ath- turning an ankle and/or falling. Keep the armsletic activity. low, swinging freely, and use them as a brake

and as a balance. Coming onto the fiat from a337. Cross-Country Runs downhill run, do not slow down but float orCross country is a distance run held onl a coast into a flat course pace. More energy willcourse laid out along roads, across fields, over be used in attempting to brake the speed of de-hills, through woods, and on any irregiular scent than in maintaining the faster pace andground. A flat cinder or dirt track is not a suit- slowing down gradually.able surface for cross-country running. Opin- c. Run on the toes or the balls of the feetions vary as to the proper length of a cross- rather than on the heels. Landing on the heelscountry course. Some runs are as long as 6 throughout a 3- to 5-mile course would jolt themiles. Five miles used to be accepted as stan- entire body. Runners who have a tendency todard, but recently there has been a tendency to strike the heel on the ground should wear ashorten the run to 4 or even 3 miles. Only if cotton or sponge rubber pad in the heels oftime is available for a full season cross-country their shoes, to prevent injury to their heels.program should the physical training instruc- 340 Practice Methodstor try to train men for a 5-mile course. If timeis limited, or if cross-country running is being a. Conditioning is more essential to distanceused to supplement other activities, the 3-mile and cross-country runnng than to any othercourse is long enough for most men. sport. Championship distance running depends

on stamina, and stamina can be developed onlythrough constant training. A man of only aver-

338. Place in the Program age ability can become an outstanding distanceCross-country should be used only after the runner by steady and careful training. Hikingmen reach the sustaining stage of conditioning. is the best method for getting into conditionThis type of running should then be scheduled before the season opens. Long walks build upoccasionally to provide variety in the program. the leg muscles. During the first month of theCross-country running has the advantage of al- season, training should be gradual, startinglowing mass participation. Interest can be with short distances, and increasing day bystimulated by putting the runs on a competi- day. At first the legs will become stiff, but thetive basis. stiffness gradually disappears if running is

practiced for a while every day. To prevent339. Basic Skills strain, it is essential to limber up thoroughly

a. Running form in cross-country races var- each day before running.ies with the terrain and the contour of the b. In the mass training of a large group,course. On a fiat course use the same form as leaders should be stationed at the head and theused in a 1-mile run. The body lean should be rear of the column and they should make everybetween 5 and 10 percent. A lean of more than effort to keep the men together. After deter-10 percent places too much weight and strain mining the abilities of the men in cross-coun-on the legs. A lean of less than 5 percent is re- try running, it is advisable to divide the unittarding. In running uphill, lean forward at a into three groups. The poorest conditionedgreater angle and cut the length of the stride. group is started first, the best conditioned

192 AGO 6303A

group, last. The starting time of the groups (c) A blue flag indicates the course isshould be staggered so that all of them come in straight ahead.about the same time. b. There should be at least one stopwatch

c. In preliminary training, the running is (preferably three) for timing the runners.similar to ordinary road work in that it beginswith rather slow jogging, alternating with 342. Ruleswalking. The speed and distance of the run is a. Team Members. A cross-country teamgradually increased. As the condition of the shall consist of seven men, unless otherwisemen improves, occasional sprints may be intro- agreed. In dual meets, a maximum of 12 menduced. At first the distance run is from 1/2 to 1 may be entered, but a maximum of seven shallmile. It is gradually increased to 2 or 3 miles. enter into the scoring.On completing the run, the men should be re- b. Scoring. First place shall score 1 point,quired to continue walking for 3 or 4 minutes second place 2, third place 3, and so on. Allbefore stopping to permit a gradual cooling off men who finish the course shall be ranked andand return to normal physiological function- tallied in this manner. The team score shalling. then be determined by totaling the points

scored by the first five men of each team to341. Facilities and Equipment finish. The team scoring the least number of

a. A course 3 or 5 miles long should be mea- points shall be the winner.sured and marked by one of the three methods Note. Although the sixth and seventh runners ofspecified below: a team to finish do not score points toward their team's

(1) Directional arrows fastened to the top total, it should be noted that their places, if better

of a tall post and placed at every point where than those of any of the first five of an opposing team,the course turns. Such signs should also be serve to increase the team score of the opponents.

placed at every other point where there may be c. Cancellation of Points. If less than five (ordoubt as to the direction of travel. the number determined prior to the race)

(2) A lime line placed on the ground over finish, the places of all members of that teamthe entire course. shall be disregarded.

(3) Flags. They should be clearly visible d. Tie Event. In case the total points scoredto the runners. by two or more teams result in a tie, the event

(a) A red flag indicates a left turn. shall be called a tie.(b) A white flag indicates a right turn.

Section IV. SOCCER

343. Introduction training program during the latter part of thea. Soccer is one of the best athletic activities slow improvement stage and used as a competi-

for developing endurance, agility, leg strength, tive activity in the sustaining stage. It is pri-and a great degree of skill in using the legs. marily a spring or fall sport. Any level field isThe game is the most popular sport in Europe suitable for competition. The boundaries forand is the national game of many Central and the soccer field are similar to the dimensionsSouth American countries. In recent years it for a football field (fig. 94). Goalposts are es-has become popular in the United States. sential to the game, but they are easily con-

b. A soccer ball is the only equipment structed and are usually of a temporary na-needed for the game, and the men can learn to ture, so that they may be removed when not inplay it easily. The men do not need much skill use.to participate, but the amount of skill they candevelop is unlimited. 345. Basic Skilis

a. Passing. Passing with the feet is the pri-344. Place in the Program mary means of moving the ball. Short passesSoccer should be introduced into the physical - are easier to control and can be executed more

AGO 6303A 193

accurately than long ones. Emphasis should be ground as the foot strikes the ball. The ballcontinually placed on the skill of passing. should be well under the body at the time of

b. Dribbling. The ball is dribbled by a series contact. This kick is used for short passes andof kicks with the inside or outside of the foot. for dribbling.Do not kick with the toe. Keep the head over e. Foot Trapping. The foot trap is thethe ball when kicking and propel it only a method of stopping the ball by trapping it be-short distance at a time. Keep it close to the tween the ground and the foot. Place the solefeet. When the ball gets very far from the feet of the foot on top of the ball at the instant itwhile dribbling, an opposing player can easily touches the ground, but do not stamp on it.take it away. Keep the foot relaxed. This is an effective way

c. Instep Kicking. The instep kick, which is to stop a fast moving ball.the basic soccer kick, is made from the knee f. Shin Trapping. The shin trap is a methodjoint instead of from the hip as in football. of stopping the ball with the shins. Stand justThe toe does not come in contact with the ball. forward of the spot where the ball shouldIt is pointed downward and the instep (the strike the ground and allow it to strike theshoe laces) is applied to the ball with a vigo- shins in flight or on the bounce. Use either one

R F RIGT LBAC

ORH

· CH

LF LEFT FULLACK

5- \ \195' 1 OLHTO

132' 22·

360'

G GOALKEYFigureR OUTSDE Soccer fd with oitio OL OUTSIDE LEFT,R ,NSDE RGHT

CF CENTER FO.WAROIL INSIDE LEFTRH RIGHT HALFBLACKCH CENTER HALFBLACKLH LEFT HALFBACKRF RIGHT FULLBACKLF LEFT FULLBACK0 GOALKEEPER

Figure 94. Soccer field with positions.

rous snap from the knee. For a stationary ball, or both legs from the knee down, but do notthe nonkicking foot is alongside the ball at the allow the ball to strike the toe.time of the kick. For a ball rolling toward the g. Body Trapping. The body trap is anotherkicker, his nonkicking foot stops short of the method of gaining control of a ball in flight.ball; for a ball rolling away from the kicker, Intercept the ball with any part of the upperhis nonkicking foot stops beyond the ball. The body except the arms and hands. Keep thekicker must keep his eye on the ball until it body relaxed and inclined toward the ball. Toleaves his foot. keep the ball from bouncing, move backward

d. Inside-of-the-Foot Kicking. The ball is from it as it strikes the body. This will dropkicked with the inside of the foot and the leg is the ball at the feet in position for dribbling orswung from the hip. The toe is turned outward passing.and the sole of the foot is parallel with the h. Heading. Heading is the technique for

194 AGO 6303A

changing the direction of the flight of a ball by b. The player propels the ball by kicking itbutting it with the head. Tense the neck mus- with the feet or any part of the legs, by but-cles and jump up to meet the ball. Butt the ball ting it with his head, and by hitting it withwith the forehead at about the hairline to re- any portion of his body except his arms orverse its direction; use the side of the head to hands.deflect it to the side. Always watch the ball, c. The goalkeeper is the only man allowed toeven during contact. use his hands on the ball, but he may only han-

dle the ball in the goalkeeper's area. The term"hands" includes the whole arm from the point

The forwards usually play on the offensive of the shoulder down.half of the field and remain in a W formation d. A goal is made by causing the balI to(fig. 95). The fullbacks usually play on the de- cross completely the section of the goal linefensive half of the field. The halfbacks are the lying between the uprights and under the crossbackbone of the team; they move forward on bar.the offense and back on defense. The goalkeep-er almost always remains within a few feet of e. Each goal scores one point for the teamthe goal. scoring the goal.

347. DrilIs to Develop Basic Skilis f. The penalty for a foul committed any-where on the playing field (except by the de-

Drills of kicking, passing, shooting, trappng, fensive team in its penalty area) is a free kickheading, and dribbling are necessary to teach awarded to the team opposing the team thatthe basic skills before attempting team compe- committed the foul.tition.

OUTSIDE CENTER OUTSIDELEFT FORWARD RIGHT

INSIDE INSIDELEFT RIGHT

BASIC FORMATION FOR FORWARDSFigure 95. Basic formation. for soccer forwards.

a. A team circle formation may be used for g. All opponents must be at least 10 yardspractice of these skills. Form as many circles from the ball when a free kick is taken.as there are teams. h. The penalty for a foul committed by the

b. Several drills are recommended for devel- defensive team in its penalty area is a penaltyoping skill in kicking, passing, dribbling, and kick.shooting (fig. 96). i. A penalty kick is a free kick at the goal

from the spot 12 yards directly in front of the348. Abridged Rules goal. The only players allowed within the pen-

a. A soccer team is composed of 11 players alty area at the time of the kick are the kicker(fig. 94). and the defending goalkeeper.

AGO 6303A 195

ooIo o

0

~>00 OO 0O o00 00 0O O

KEY

............. BALL PASSED ON GROUND,---- BALL KICKED IN AIR

----- BALL SHOT AT GOAL4*...... DRIBBLING

RUNNING0 O0 PLAYERS

Figure 96. Soccer drills.

j. An official game consists of four quarters. 1. In the event of a tie, an extra quarter iskc. Teams change goals at the end of every played.

quarter. m. After a ball has crossed a side line and

196 AGO 6303A

has been declared out of play, it is put back team is awarded a corner kick-a free kickinto play by a free kick from the side line by a taken by a member of the offensive team at themember of the team opposing the team that quarter circle, at the corner flagpost nearest tocaused the ball to be out of bounds. The kick is where the ball went behind the goal line. Thetaken from the point at which the ball crosses flagpost must not be removed.the side line as it goes out of bounds.t he side lin the asoffensive team causes theof bounds. bal p. The game is started and, after a goal has

been scored, is resumed by placing the ball into go behind the opposing team's goal line, ex- the center of the midfield line. Players must beluding the portion between the goalposts, the on their side of the line until the ball is kiked.opposing team is awarded a goal kick-a free The bali must be kicked forward and mustkick taken within the goal area that must come move at least 2 feet to be legal. The first kickerout of the penalty area to be in play. may not touch the ball twice in succession at

o. When the defensive team causes the ball the kickoff. The opposing team must be 10to go behind its own goal line, excluding the yards from the ball until it movesportion between the goalposts, the opposing

Section V. SOFTBALL

349. Introduction class should then be divided into groups toa. Softball is a game that is well known in practice. Ample time should be provided to

America. It has become one of the principal on- familiarize each individual with the techniqueand off-duty physical training activities in the of playing each position as well as the basicArmy. skills necessary to play every position. When

b. Softball is patterned after baseball, but this instruction is completed, the class shouldhas different advantages because it requires be divided into teams for organized competi-less equipment and is easily adapted to every tion.age group. It requires a smaller play area (fig. 352. Basic Skilis97) ; the ball is larger and softer; and the batsare lighter, making them easier to handle. Be- a. Batting. Select a bat that balances easily;cause of its popularity, a majority of the men the hands grasp the hande at a point wherein the Army have a general understanding of thethe butt is neither too heavy nor too light. For ain the Army have a general understanding of

right-handed batter, the left foot points atabout a 45° angle toward the pitcher, and the

350. Place in the Program right foot points toward homeplate. The feeta. Softball is a sustaining type of activity. It are about 8 inches apart. The head and eyes

does not require continuous exertion on the face the pitcher and the bat is over the rightpart of each player; however, it is an enjoya- shoulder, hands away from the body. The bat-ble and occasionally strenuous game that ting position is slightly to the left rear of theshould be included in the physical training center of the plate. In swinging, keep the eyesprogram. on the ball, twisting at the waist. As a result

b. When a group already knows something of the twist, the arms will swing automati-about pitching, fielding, and batting, the in- cally. The power of the swing is developedstructor should give only a brief review of with a snap of the wrists and the extension ofthese fundamental skills, but place more em- the arms in the followthrough.phasis on the rules and offensive and defensive b. Bunting. The stance for bunting is thestrategy. Most of the time devoted to softball same as for batting. When the ball leaves theshould be used for organized competition. pitcher's hand, immediately bring the bat from

over the shoulder, moving the right hand351. Organization of Instruction slightly up the handle, until the bat is directlyWhen instruction is given on the basic skills over the plate. Rotate the body so that it facesand techniques, the men should first be shown the pitcher. The feet are comfortably apart.the correct method of executing each skill. The Meet the ball squarely, absorbing the shock

AGO 6303A 197

A. FIELO

3-, 29"Xh- 24"-

I0'C. PITCHERS RUBBER

8' 5"

B. HOME PLATE DETAIL

Figure 97. Softball field.

198 AGO 6303A

with the arms. Hold the edge of the bat per- ground ball with the feet apart, hands well outpendicular to the direction in which the ball is in front. When the ball strikes the glove, se-to be bunted. cure it with the bare hand. The hands and

c. Base Running. Upon hitting the ball, the arms should relax and the arms should berunner must start quickly without watching drawn backward toward the right hip prepara-where the ball goes. He should get to first base tory to the throw.as fast as possible and be ready to continue h. Outfield Playing. An outfielder should berunning at the coach's direction. Speed is the alert and fast and able to judge the ball so hemost important factor, but running the short- can get in the best position to catch it. It takesest distance between bases is also essential. practice to be a successful fielder. To catch a

d. Sliding. Use the hook slide going into the flyball, he extends the arms forward, formingbase, with the body relaxed, extending either a cup with the hands. He keeps his eyes on thefoot in a sweeping motion, touching the toe to ball until he has firm possession of it. Hethe bag. catches ground balls in the same way as the in-

e. Catching. Assume the knee bend position, fielder (g above).with the upper arms parallel to the ground, fo- 353. Drilrearms vertical, and palms down. As the ballstrikes the mitt, grasp it with the bare hand. a. Pitching and Catching. Divide the classOn high pitches, cup the fingers of the bare into two lines 50 feet apart; one side will pitch,hand to prevent injury. On low pitches, extend the other will catch. Make corrections on formthe palms toward the pitcher with the thumbs for both pitching and catching. Emphasizedown. Always avoid pointing the fingers to- form and control. Change over.ward the pitcher. The catcher must not sacri- b. Infield Play. Divide the class into 7-manfice accuracy for speed in throwing to bases groups. Place each group in a separate area,and must learn through experience when he simulating (if necessary) the softball diamondcan throw a player out at base. (fig. 97). Designate a first, second, and third

baseman, and a shortstop. Choose one man tof. Pitching. Pitching, to a large degree, de- t bas, one to catch at homeplate, and an-

hit balls, one to catch at homeplate, and an-itermines a team'sbe defensvel strength, and other to retrieve balls which go into the out-

pitching can only be developed through prac-,t~. ,T~ .hd ts¡field due to error. The player who hits the ballstice. To hold the ball, grasp it loosely with the cals a play such as first base, doube play, orcalls a play such as first base, double play, orfingers, he ndex, midde, and third fingers, on throw it home. He then hits a ground ball to

thone othside and the thu mb and fouth finger on one of the infielders who, in turn, carries outthe other side. The most effective manner of the prescribed play. Demand enthusiasm andpitching is the windmill pitch. To start the hustle. Change over occasionally and allowwindup, face the homeplate with both feet on each man to p!ay each position.the rubber. The ball is held in front with bothhands. Raise the left foot to the rear as the c. Outfield Play. Place seven men in the out-right arm swings backward. The body pivots field, but do not designate definite positions.to the right, the left hand is extended and bal- Have a player hit both fly and ground balls toances the motion, and the head and eyes re- the field. Use one player to catch balls at home-main on the catcher's glove. When the right plate. After each ball has been played, have itarm reaches the 9 o'clock position, step for- relayed back to the hitter. Change positions soward with the left foot directly toward home- that each outfielder has an opportunity to playplate, swing the arm forward and twist the the various outfield positions.body to the left. With a snap of the wrist on d. Base Running. Divide the class into 15-the underhand swing release the ball, and fol- man groups. Time each runner in a completelow through. Control is very important and circuit of bases. Stimulate competition. Cri-must be gained through practice. tique each runner.

g. Infield Playing. An infielder must antici- e. Hitting and Bunting. Divide the class intopate at all times what he should do in case he regular 9-man teams. Place one team in thehas to play the ball. On batted ground balls he field to shag balls. The players on the othershould play the ball to his front. Field each team take turns at bat, hitting ten balls each.

AGO 6303A 199

On the last pitch, they lay down a bunt and 354. Rulesrun to first base, trying to beat the throw. Most men know something of softball rules toChange over. the extent needed for competition. However,

for complete official rules, see the AmateurSoftball Association Official Guide.

Section VI. SPEEDBALL

355. Introduction and General Description ground, it cannot be picked up with the handsor caught on the bounce, but must be played asSpeedball is a game that offers vigorous and

varied action with plenty of scoring opportuni- in soccer until it is raised into the air directlyties. It is easy to learn and provides spontane- from a kick; then the hands are again eligibleous fun. Little equipment is needed-a ball is for use.all that is absolutely necessary. Speedball com- c. When the ball goes out of bounds over thebines the kicking, trapping, and intercepting side lines, it is given to a player of the teamelements of soccer; the passing game of bas- opposite that forcing the ball out, and is putketball; and the punting, dropkicking, and into play with a basketball throw-in; when itscoring pass of football. goes over the end line without a score, it is

given to a player of the opposing team whoa. Two teams of 11 men each play the game may either pass or kick it onto the field.

under official rules, but any number of players d. When two opposing players are contest-may successfully constitute a team. An inflated ing the possession of a held ball, the official

a,10 YD

Figure 98. Speedball field.

leather ball, usually a soccer ball, is used. The tosses the ball up between them as in basket-playing field is a football field with a football ball.goal post at each end (fig. 98). e. Points are scored by kicking the ball

b. The game starts with a soccer-type kick-b. The game starts with a soccer-type kck- under the crossbar of the goalposts, dropkick-off. The kicking team tries to retain possession ing the bal over the crossbar, completing aof the ball and advance it toward the opposite forward pass into the end zone for a touch-goal by passing or kicking it. Running with down, or by kicking the ball under the cross-the ball is not allowed, so there is no tackling bar of the goalposts on a penalty kick.or interference. When the ball touches the

200 AGO 6303A

356. Place in the Program 359. Defensive PlaySpeedball, like soccer, should be introduced There are two types of defensive formations ininto the physical training program during the speedball: man-for-man and position defense.latter part of the toughening stage, and used Man-for-man defense is recommended for be-as a competitive activity in the sustaining ginning players.stage. It may be played any time the weather 360 Abrdgedpermits, but it is primarily a spring or fall ac-tivity. a. The Field. It is 360 feet long and 160 feet

wide (a regulation football field).357. Basic Skills b. Players. Eleven on a team. The goal

a. The skills of kicking, passing, heading, guard has no special privileges.and trapping from soccer, and skills of punt- c. Time. 10-minute quarters, 2 minutes be-ing, dropkicking, and forward passing from tween. Ten minutes between halves. Five min-football are combined with passing, receiving, utes for extra overtime periods. (Begin firstand pivoting from basketball to make up the overtime by a jump ball (g below) at center,skills of speedball. same goals; change goals in the event of a sec-

b. Kickups and Lifts. The kickup is a play ond overtime period).in which a player lifts the ball into the air d. Winner of Toss. The winner of the tosswith his feet so that he may legally play the has the choice of kicking, receiving, or defend-ball with his hands. The kickup is generally ing a specific goal.used to make the transition from ground play e. Starting Second and Fourth Quarters.to aerial play. The technique of making the The ball is given to the team that had posses-play depends upon whether the bal is rolling sion at the end of the previous quarter, out ofor stationary. To kick up a ball rolling or bounds, as in basketball.bouncing toward the player, the foot is held on f. Half. The team that received at the startthe ground with the toe drawn down until tne of the first half, kicks off at the beginning ofball rolls onto the foot, then the foot is raised, the second half.projecting the ball upward. If the ball is sta- g. The Start of the Game. The game istionary, the player rolls it backward with one started with a kickoff from the middle linefoot then places the foot where the ball will (50-yard line), both teams being required toroll onto it. He can then lift the ball with that remain back of their respective restrainingfoot. If a ball is rolling away from the player, lines until the ball is kicked. The ball musthe should stop it with a foot and play it as a travel forward.stationary ball. There is also a method of rais-ing the ball by standing over it with a foot on h. Fly and Ground Ball. The most charac-either side. He presses his feet against the ball teristic feature of the playing rules of speed-and jumps into the air, propelling the ball into ball is the differentiation between a flyball (orhis hands. aerial ball) and a ground ball. A player is not

permitted to touch a ground ball with his358. Offensive Positions and Strategy hands and must play it as in soccer. A flyballThe positions of the players in speedball are is one that has risen into the air directlymuch the same as in soccer. However, some of from the foot of a player (example: punt,the positions are designated by different dropkick, placekick, or kickup). Such a ballnames. There are eleven players on each team. may be caught With the hands provided theThe forward line is composed of five players, catch is made before the ball strikes the groundthe right end, right forward, center, left for- again.ward, and left end. The second line consists ofright halfback, fullback, and left halfback. In kikd by a player that he can catch t hmse

kicked by a player that he can catch it himself.the next line is the right guard and left guard. A bounce from the ground may not e touchedThe player who defends the goal is the goal with the had because t has touchedguard. The strategy employed in speedball dur- gound since being kicked This rule prohibitsing offensive play is very similar to that of soc- the ordinary basketball dribble, but one over-

the ordinary basketball dribble, but one over-cer.

AGO 6303A 201

head dribble (throwing the ball into the air (4) Penalty kick (1 point). This is a balland advancing to catch it before it hits the kicked from the penalty mark that goes be-ground) is permitted. tween the goalposts and under the crossbar.

j. Out of Bounds. If a team causes the ball to The penalty mark is placed directly in front ofgo out of bounds over the side lines, a free the goal at the center of the goal line.throw-in (any style) is given to the opposing (5) Touchdown (1 point). A touchdown isteam. When the ball goes over the end line a forward pass from the field of play com-without scoring, it is given to the opponents pleted in the end zone. The player must be en-who may pass or kick from out of bounds at tirely in the end zone. If he is on the goal linethat point. or has one foot in the field of play and the

k. Tie Ball. In case two players are contest- other in the end zone, the ball is declared outing the possession of a held ball, even in the of bounds. If a forward pass is missed, the ballend zone, a tie ball is declared and the ball is continues in play, but must be returned to thetossed up between them. field of play before another forward pass or

1. Kickoff. The kickoff is made from any place dropkick may be made.on or behind the 50-yard line. Team A (the n. Substitutions. Substitutions may be madekicking team) must be behind the ball when it any time when the ball is not in play. If a

is kicked. Team B must stay back of its res- player is withdrawn, he may not return duringtraining line (10 yards distance) until the ball that same period.is kicked (penalty-a violation). The ball must o. Timeout. Three legal timeouts of 2 min-go forward before A may play it (penalty-,vi- utes each are permitted each team during theolation). Kickoff out of bounds to opponents at game.that spot. A kickoff touched by B and going out p. Fouls.of bounds, no impetus added, still belongs to B. (1) Personal (four disqualify). Kicking,A kickoff, in possession and control of B and tripping, charging, pushing, holding, blocking,then fumbled out of bounds, belongs to A at or unnecessary roughness of any kind, such asthe spot. A fieldgoal from kickoff (under running into an opponent from behind. Kick-crossbar, etc.) scores 3 points. ing at a flyball and thereby kicking an oppo-

m. Scoring Methods. nent.(1) Fieldgoal (3 points). A soccer-type (2) Technical. Illegal substitution, more

kick, in which a ground ball is kicked under than three timeouts in a game, unsportsman-the crossbar and between the goalposts from like conduct, unnecessarily delaying the game.the field of play or end zone. (A punt going (3) Violation. Traveling with the ball,straight through is not a fieldgoal for it is not a touching a ground ball with the hands or arms,ground ball. The ball must hit the ground double overhead dribble, violating tie ball, andfirst.) A dropkick from the field of play that kicking or kneeing a flyball before catching it.goes under a crossbar does not count as a field- (4) Penalties. (The offended player shallgoal. A dropkick from the end zone that goes attempt the kick.)under the crossbar counts as a fieldgoal; if it Penalty Locabion

goes over the crossbar, it is ruled as a touch Personal --.- In field of play 1 kick with nofollowup.

back. Technical .... In field of play -----. 1 kick with no(2) Dropkick (2 points). A scoring drop- followup.

kick must be made from the field of play and Violation --- In field of play ..- . ..Out of bound togo over the crossbar and between the uprights. opponent.

Personal .... In end zone .....2 kicks with followupThe ball must hit the ground before it is Personal In end zone 2 kiks thon last kick.kicked (usually with the instep). Technical -.- In end zone . 1 kick with followup.

(3) End goal (1 point). This is a ground Violation _ _-In end zone 1 kick with followup.

ball which receives its impetus (kicked or le-gally propelled by the body) from any player, q. Summar of Fouls.(1) Fouls in the field of play allow no fol-offensive or defensive, in the end zone andoffensive or defensivl, in the end zone and owup while fouls in the end zone always allowpasses over the end line but not between the folwup.goalposts.

202 AGO 6303A

(2) On penalty kicks, with no followup, of play. No one is allowed in the end zone oronly the kicker and goalie are involved. between the goalposts except the goal guard.

(3) On penalty kicks, with a followup, The kicker must make an actual attempt atthe kicking side is behind the ball and the de- goal, and he cannot play the ball again untilfending side behind the end line or in the field after another player plays it.

Section VII. TOUCH FOOTBALL

361. Introduction fingers curled under, the thumb toward theTouch football has become a major Army game rear. The left arm rests on the left thigh.on the lower levels of competition. Considering b. Defensive Stance. This type stance mayits similarity to football and yet its compara- be similar to the offensive stance or somewhattive simplicity, it is easy to understand the higher to allow for better visibility and freepopularity of the game. The modification of re- use of the hands to ward off blockers. Thegulation football rules for touch football elimi- same principles of balance, body control, andnates the necessity for much special equip- vision used in the offensive stance are applica-ment, training, and professional leadership. ble to the defensive stance.Touch football encourages participation, re- c. Shoulder Block. Touch football rules doduces the number of injuries, and simplifies not permit the blocker to have both feet off thethe teaching of fundamental rules, techniques, ground at the same time (flying block); there-and skills. fore, the blocker should maintain a wide base

for shoulder, upright, or cross body blocks. For362. Place in the Program the shoulder block, the hands should be closeTouch football is an excellent conditioning ac- to the chest, the elbows raised sideward, thetivity. It may be used in the latter part of the feet under the body and widely spread, thetoughening stage and during the sustaining head up, and the buttocks low. Upon contact,stage of physical conditioning. It should be the feet should be moved rapidly in short,played in the fall when the interest in football choppy steps to force the body forward, thusis at its peak. Any level field can be used. Goal- keeping the shoulder in contact with the com-posts are desirable but not absolutely neces- ponent.sary. The field should conform as nearly as d. Upright Block. The upright block is use-possible to the regulation size (fig. 99). ful in the open field and is executed by the363. Organization of Instruction player while standing nearly erect. The feet are

widely spread, and the head is erect. The armsMost men know something about football, but are raised and the hands are placed on thenot all have had an opportunity to play. Sev- chest, forearms forward to contact the oppo-eral short periods should be devoted to the in- nent. Due to the nature of the block, the oppo-struction of all men in the basic fundamentals nent is contacted aboye the waist.found in paragraph 364. A desirable method is e. Cross Body Block. In performing theto give 5 to 10 minutes of instruction at the be- cross ock, the bocker uses the hip toginning of each football period and follow it by contact the opponent, usually in the area of theactual play. thighs. The execution of this type of block re-

364. Basic Skilis quires the blocker to throw his head, shoul-ders, and arms past the target area, thus

a. Offensive Stance. Touch football emphas- bringing his hip into contact with his oppo-izes speed: therefore, a high offensive stance nent. Then, assisted by movement of the handsshould be used to facilitate a fast getaway. The and feet which are in contact with the ground,feet should be about shoulder width apart and he forces the opponent backward or down. Theparallel, knees bent, thighs just above the hori- shoulder, upright, or cross body blocks may bezontal and back nearly parallel with the used in the line or in the open field.ground. The head and eyes are up and the f. Ball Carrying. The first point to stress inright hand is extended straight downward, the

AGO 6S03A 203

ENO ZONE

7 0'9 9 <

53 4 O AYARD LI>ES

Figure 99. Touch football field.

ball carrying is the grip of the ball. The ball is ing of this type of pass requires the skill of anplaced in the arm with its long axis parallel to experienced forward passer.the forearm. It is held firmly and close to the h. Pass Receiving. To catch a forward passbody. The hand grips the lower point of the requires the receiver to keep his eyes on theball with the fingers spread to form a firm ball, to run to the spot where he can reach thegrip. It is difficult to teach the fine points of ball, to catch it without breaking stride, and toball carrying in a few hours of instruction. take it out of the air by relaxing the hands asStress the principles. Teach runners to carry the ball strikes. In receiving a pass over thethe ball in the arm away from the opponent. shoulder, the little fingers are facing, with theThe runner should be cautioned to follow his th,ombs outward and all fingers spread. Ininterference and to keep his head up, so he can catching a pass while facing the passer, the re-avoid his opponents. ceiver should catch a high pass with the

g. Forward Passing. Forward passing is one thumbs facing and the little fingers out, and aof the principal means of advancing the ball in low pass with the little fingers facing and thetouch football. Teach the method of gripping thumbs pointing outward.or holding the ball with the fingers spread onthe laces and toward the end of the ball, cock-ing his arm with the hand holding the ball It is recommended that the time available forclose to the head and the wrist rotated so that instruction in the fundamentals be used inthe rear point of the ball is pointing toward teaching the following skills: stance, shoulderthe head. The ball is delivered with a baseball block, cross body block, forward passing, andcatcher's peg motion, by extending the arm and pass receiving.imparting a spiral to the ball. To make a suc- a. Stance Drill. Use the extended rectangu-cessful forward pass, it is usually best for the lar formation (app B). Demonstrate the stancepasser to have the feet spread comfortably and and tell the men they will execute the drill byin contact with the ground, the free hand ex- the numbers. At the count of one, place thetended to aid the balance. He throws the ball to feet in position. At the count of two, bend thea spot where the receiver can catch it without knees and trunk. At the count of three, leanbreaking his stride. Do not allow beginners to forward and place one hand on the groond.attempt jump passes, as the successful throw- (For the proper technique of assuming the

204 AGO 630SA204 AGO 6303A

stance, see para 364). After checking for errors member of the team can perform the invidi-and making corrections, command UP and exe- dual specialties. These special skills are pass-cute the drill again. Have the men do this sev- ing the ball from center, punting, free kickingeral times before progressing to the next drill. for kickoffs, backfield pivots, handoffs, and so

b. Blocking Drills. All the blocks may be on.practiced by forming the class into two lines c. Men like to develop their own plays andfacing one another and having the men pair should be encouraged to do so. Time must beoff. Explain the drill, demonstrate the block made available for them to practice such playsdesired, and designate one Iine as blockers and before using them in a game.the other as opponents. After several practiceblocks, have the blockers become the opponents 367. Defensive Playand the opponents bcome the blockers. During The class should be shown several defensivethe course of the drill, emphasize the three formations. Four different ones are illustratedphases of blocking: the approach, contact, and for the 9-man team (fig. 101). The selection offollowthrough. a defense depends upon the opponent's offense.

c. Forward Passing Drill. Form the class in The 4-2-2-1 and the 5-1-2-1 are better passgroups of ten men each. The groups form two defense formations than the 4-3-2 and thelines with the men about 10 feet apart and the 5-2-2. The latter formations are weak "downtwo lines 10 to 15 yards apart. Using at least the middle." However, the 4-3-2 and 5-2-2 areone ball to a group, practice grip, balance stronger against a running attack. If fewerthrowing with a spiral, and followthrough. men are employed on a team, the defense couldThe ball is thrown by each man, in turn, to the be altered by eliminating either linemen ornext man in the opposite line who catches it backs, as required.and throws.

d. Passing and Receiving Drill. Each of the 368. Rulesgroups is formed as for the drill outlined in c It is important that the participants know theabove. One man, the center, is stationed be- rules that govern touch football. Official Na-tween the two files with the ball. One file is tional Collegiate Athletic Association footballdesignated as passers and the other as re- rules shall govern all plays except those spe-ceivers. The center snaps the ball to the first cial rules pertinent to touch football, as statedpasser. He passes to the first receiver who runs in the following subparagraphs.down the field at the snap of the ball. The re- a. Rule I-Field and Equipment.ceiver catches the pass and returns the ball to (1) Section 1-Field (fig. 99). The gamethe center. Upon his return, the receiver joins shall be played on a regulation football fieldthe "passer" file and the passer joins the "re- with goalposts. When space is limited, the di-ceiver" file. This rotation continues until all mensions of the field may be reduced to 300men have an opportunity to throw and receive feet long by 120 feet wide.forward passes. (2) Section 2-Uniforms. Distinctive jer-

e. Other Drills. If time permits, other fun- seys, shorts, sweat suits, or trousers, and bas-damental drills may be included, such as snap- ketball shoes or regulation footwear may beping the ball from center, kicking, lateral pass- worn. Pads, helmets, and cleated shoes are noting, and other individual skills of a specialty authorized.nature. b. Rule II-Length of Game.

(1) Section 1-Periods. The game shallbe played in four periods, each 10 minutes in

a. A 9-man team is recommended. Three of- length, with a 1-minute interval between thefensive formations (fig. 100) are suggested for first and second and the third and fourth pe-this size team. Of the three formations illus- riods; and with a 10-minute interval betweentrated, the double wing-back is the recom- the second and third periods.mended for touch football. (2) Section 2-Contest. By mutual agree-

b. To complete the instruction in offensive ment of opposing coaches or captains, beforeplay, it will be necessary to insure that some

AGO 6303A 205

3 YDS 1 YD 1 YD 3 YDS

5 TO 7 YDS 5 TO 7 YDS5 YDS

9-MAN DOUBLE WING

3 YDS 2 YDS 2 YDS 3 YDS

3 YDS

5 YDS 3 YDS 3 YDS

9- MAN SPREAD FORMATION (RIGHT)

2 YDS 1 YD 1 YD 2 YDS

IN CONTACT /3YDSWITH CENTER

2 YDS 2 YDS

9-MAN "T" FORMATIONFigure 100. Offensive formations, touch football.

the start of contest, the length of the periods (3) Section 3-Time out. Time out shallmay be shortened or lengthened. be taken-

206 AGO 6303A

xX X X x

X X x x

x x x x x x x xX X X X X X X X

00®00 00®000 0

000 000

4-2-2-1 DEFENSE 4-3-2 DEFENSE

X

X X X X

X X X

X X X XX X X X X X

O O

000 0005-1-2-1 DEFENSE 5-2- 2 DEFENSE

Figure 101. Defensive formations, touch football.

AGO 6303A 207

(a) After a touchdown, fieldgoal, (2) Section 2-Kickoff. The receivingsafety, or touchback. team, in a 9-man game, shall have three play-

(b) During a try for a point. ers within 5 yards of its own restraining line(c) After an incomplete forward pass. until the ball is kicked.(d) When the ball goes out of bounds. (3) Section 3-Restriction. In a 6-man(e) During the enforcement or declina- game, the only restriction on the receiving

tion of penalties. team is that all players must remain back of

c. Rule III-Players and Substitutes. their own restraining line until the ball is(1) Section 1-Plalers (9-man game). kicked.

Each team shall consist of nine players. The (4) Section 4-Fumbled ball. A ball thatoffensive team shall have a minimum of five is fumbled and touches the ground during aplayers on the scrimmage line when the ball is run, kick, or lateral pass play, may not be ad-snapped. vanced by either team. The ball may be

touched and recovered by any player. It shallNote. The following diagram designates the po-

sition of the players: be dead and in possession of the player whoEND GUARD CENTER GUARD :END first touches it after it strikes the ground.

QUARTERBACK Note. Players shall be warned against divingHALFBACK HALFBACK on fumbled balls and may be penalized for unnecessary

FULLBACK roughness.(2) Section 2-Players (6-man _game) (5) Section 5-Fumbled ball or lateral

Each team shall consist of six players. The of- pass. A fumbled ball or lateral pass, inter-fensive team shall have a minimum of three cepted or recovered before it touches theplayers on the scrimmage line when the ball is ground, may be advanced by any player.snapped. (6) Section 6-Downed ball by legal

Note. The following diagram designates the po- touch. The player in possession of the ball issition of the players: downed and the ball is dead when such player

END CENTER END is touched by an opponent with both handsFULLBACKHALFBACK HALFBACK simultaneously above the waist and below theFULLBACK

(3) Section 3-Substitutions. Unre- hed.(7) Section 7-Forward passing One for-

stricted substitutions may be made when-(a) The ball is dead. ward pass may be made during each scrim-(b) The clock is running, provided sub- mage play from behind the passer's scrimmage

stitutions are completed and the ball is Sne.snapped within 25 seconds after the ball is (8) Section 8-Eligible receivers. All

~~~ready for play. ~players of offensive and defensive teams are el-d. Rule IV-Playing Regulations. igible to receive forward passes. Two or more

(1) Section 1-Starting. Starting the receivers may successively touch a forwardgame and putting the ball in play after any pass.score shall be as prescribed by the NCAA e. Rule V-Fouls and Penaties. Use ofFootball Rule Book, with exception of rule IV hands and arms, for both offense and defense,sections 2 and 3. ' are prescribed in NCAA Football Rule Book.

Section VIII. VOLLEYBALL

369. Introduction provides, as few other sports do, a game for 12a. Volleyball is a popular sport. The game men to play in a limited area.

entails much physical activity, yet it is not b. While volleyball requires no great skill tostrenuous. It is, therefore, a game for young play, it does permit a high degree of profi-and older men alike, for beginners and for ciency. A man naturally gets more enjoymentskilled players. It may be played indoors or when he knows the game and plays it well. Foroutdoors on any type of terrain. As an infor- this reason, instruction in the basic skillsmal activity, volleyball can be played by any should be provided.number of men; as an organized activity, it

208 AGO 6303A

370. Organization pointing inward. The fingers are flexed, form-

Usually a 10- to 15-minute period of instruc- ing a cup, allowing them to contact the ball.tion followed by scrimmage, during the first On contact with the ball, the wrists arethree or four classes, is enough to teach the snapped while the fingers and elbows arebasic skills, rules, and techniques of volleyball. pushed upward, sending the ball upward. AMore time can be given to teaching basic skills, high ball is much easier to handle than a lowif available, but the emphasis is on competitive one.play rather than on formal instruction. It is c. The Underhand Serve. Take a position be-best to lecture and demonstrate to the entire hind the back line facing the net, left foot for-class, then divide the class into smaller groups ward, holding the ball in the palm of the leftfor practice. For drills and scrimmages, divide hand. The left knee is flexed, the right knee isthe class so that there will be from 12 to 24 straight. Swing the right arm back and at themen to each court. One court may be used for same time move the left hand (holding theinstruction by allowing 12 players at a time to ball) across the body in line with the right hip.execute the drill while the other class members Then swing the right arm forward hitting theobserve, act as coaches, or retrieve balls. After ball off of the left hand with the palm of thethe instruction phase of training has been com- right hand, raising the hips and arching thepleted, divide the class into 6-man teams. Orga- back in the same motion. Be certain to swingnize the teams on the basis of ability. All the right arm in a straight line, or the ball willteams should be as nearly equal as possible. be difficult to control.

d. Placement of the Serve. When the opposi-371. Place in the Program tion is in formation, the server should try to

Volleyball may be used occasionally as a com- place the ball in the right or left back area,petitive activity during the sustaining stage. It and not near the net.is a year-round sport, but it should be included e. Setup. A setup is a ball hit into the air

in the physical training program only when it near the net by one player, so a teammate mayis impractical to conduct a more strenuous ac- hit or "spike" it sharply downward into thetivity. It is an excellent off duty activity. opponent's court. The chest pass is the best

pass to use. The ball is sent approximately 10372. Basic Skills feet into the air toward the spiker so it will de-

a. Passing the Low Ball. A ball that is lower scend from 4 to 20 inches from the net.tha-n the waist is one of the easiest to hit, but f. Spiking. The spike is a leap into the airit is also a frequent cause of fouls: holding or and a sharp downward hitting of the ball intocarrying the ball. The best position for han- the opponent's court. A spiker must be able todling a low ball is to have the feet staggered, spring easily from the floor, judge the move-knees flexed, and arms flexed at the elbows and ment of the ball, and strike it with a down-rotated so the thumbs are pointing outward, ward movement of his arm. To jump from thethe palms up. When the fingers contact the floor, step off with one foot and jump with theball, the entire body reacts in a lifting motion. other. Stand with the right or left side to theThe arms and hands swing upward in a scoop- net, facing the setup man. Much depends uponing action. It is important that the fingers, not the setup man to place the ball in the properthe palms, contact the ball, and that the ball is position. The spiker jumps into the air and

~~batted, not thrown. ~strikes the ball above its center so as to drive itdownward. A snapping movement of the arm

b. Passing the High Ball. The chest pass is downward A snappng movement of the armthe most effective method of playing the ball. and wrist will drive the ball forward andTo receive the ball, the feet are staggered, downward with power and control. Aim for aknees are fixed, and the body is tilted for- weak spot in the opponent's defense.ward. The elbows are raised sideward to a g. Blocking. The block is a technique of de-point in line with the shoulders. The wrists are fense used to prevent a spiker from driving theextended in line with the forearm and the ball across the net. It is an attempt by one orarms, wrists, and hands are rotated inward. To more defensive players at the net to block apass the ball, the hands are chest high, thumbs hard hit shot by using the force of the ball to

AGO 6303A 209

send it immediately back into the opponent's b. The big offensive power is the spiker. It iscourt. An effective block is for forwards on the also necessary, however, to build a well-bal-defensive team to spring into the air at the anced team that can serve, pass, and "setup."time of the spike, placing both hands and armsin the expected path of the ball. An effective 375 Defensve Playblock tends to upset the offense and presents The reception and handling of serves andanother element for the spiker to worry about. spikes is the primary duty of the team on de-To be effective, the blocker must anticipate the fense.path of the ball and time his block with the a. Receiving the Serve. The forwards movespike. to the rear of their area. The left and right

backs cover the rear, the center back plays373. Drilis to Develop Basic Skilis slightly forward of the other two backs.

b. Blocking. The block is made by the centera*o. .ps g Divideothe crass into 24-man , . forward and either the right or left forward.

groups ave them form a crce and egn The forward not executing the block mustpassing a ball around the circle trying to prev-ent it from touching the floor. Another methodis to divide the group with 12 men on each side 376. Abridged Rulesfacing the net. Form four ranks per side, with a. The volleyball court is 30 feet wide by 60the first ranks passing the ball back and forth feet long (fig. 102).over the net until a pass is incomplete. Then b. The top of the net is 8 feet high.have the second rank move up. Place the c. A volleyball team consists of six players.groups in a regular playing formation concen- d. A match consists of the best two out oftrating only on passing, using both the chest three games.pass and the low pass. e. The first team scoring 15 points wins the

b. Serving. Divide the men into two groups game, provided that they have two points more-one line to act as servers, the other as re- than their opponents.trievers. Change over frequently giving each f. A deuce game is a game in which bothman a chance. When the men control the serve, teams score 14 points. The game is continuedhave each server try to place the ball in the until one team obtains a 2-point advantagevarious areas of the court. over the other.

c. Spiking. Have two files on one side of the g. Only the serving team can score. If thecourt facing the net. One file is the spiking serving team commits a fault, it loses the serveline, the other is the setup line. One man f rom to the opposing team.each file moves up to the net at one time. The h. The team receiving the ball for service ro-spiker tosses to the setup, the setup sets the tates one position in a clockwise direction.ball up for spiker, and the spiker drives it over i. The ball is put into play by serving fromthe net. Rotate the files. behind the back line.

374. Offensive Play j. A served ball touching the net results in374. EaOh member of a goodoffensíe Play the loss of the serve. At any other time duringa. Each member of a good offensive team play, a ball touching the net is still in play.

should- Bk. The ball is out of play when it touches the(1) Be able to serve. ground or goes outside one of the boundary(2) Know the capabilities and weaknesses lines.

of each of his teammates. 1. All line balls are good.(3) Have an understanding of all offen- m. The players must hit or bat the ball; they

sive plays. may not throw, lift, or scoop it.(4) Be able to analyze the opponernt's n. A player may not touch the ball with any

weaknesses. part of the body below the knees.(5) Always know what area of the court o. A player may not play (touch the ball

he is responsible for. twvice in succession. In receiving a hard-driven(6) Be ready to "back up" a teammate re- spike, a defensive player may make several

ceiving the ball.

210 AGO 6303A

contacts with the ball even if they are not q. A player must not touch or reach across

simultaneous. All such contacts, however, must the net.constitute one continuous play, and all must be r. A player may not cross the line under the

above the knees. net; he may touch it, however.p. The ball may be touched no more than s. For complete official volleyball rules, see

three times on one side of the net before being the United States Volleyball Association: Vol-

returned across the net to the opposing team. leyball Oflicial Guide.

2" WHITE TAPE MARKER DIRECTLY OVER SIDE LINE 8'

NET 3' WIDE 32' LONG; STRETCHED

6LONG ANO

ENDLINE LB LF2"BEHIND END LINE

C B * ,/21

.-- LINES I" WIDE 6" LONG 2" 10'

fCF F g / FROM GENTER LINE

S/ 7( i / CROSS LINES I" WIDE,6 LONG'RB * ADIVIDING HALF COURT INTO 6

EQUAL PARTS

GENTER LINE 2" WIDE

KEY

LF LEFT FORWARDCF CENTER FORWARD 60

RF RIGHT FORWARDLG LEFT BACKCG CENTER BACKRB RIGHT BACK

Figure 102. Volleyball court with positions.

211AGO 6303A

PART FIVE

MEASURING PHYSICAL FITNESS

CHAPTER 24

TESTING PHYSICAL FITNESS


377. Army Physical Fitness Tests 600-9, by appropriate Army directives, and atThere are four tests authorized for use in mea- such other times as the commander or the situ-suring the physical fitness of male personnel ation direct. Tests are also used to determinewithin the Army. These tests are: those individual personnel who meet minimum

a. The Physical Combat Proficiency Test physical fitness standards for entrance into(chap 25). specialized courses of instruction.

b. The Army Minimum Physical FitnessTest-Male (chap 26). 379. Test Scorecard

c. The Airborne Trainee Physical Fitness A common scorecard, DA Form 705, (PhysicalTest (chap 27). Fitness Testing Record) (fig. 103), is used for

d. The Inclement Weather Physical Fitness scoring the three standard tests. The scorecardTest. This test is a substitute test for the is divided into five parts. Part I is the PhysicalPCPT to be used only during individual train- Combat Proficiency Test Score Table; part IIing in BCT, AIT, and combat support training is the performance report for this test; partwhen severe weather will not permit the ad- III is the performance report for the Armyministration of the PCPT (USCONARC Pam Minimum Physical Fitness Test-Male; partNo. 600-1 (app A)). IV contains the directions for completing the

scorecard; and part V is the statement of qual-378. Requirement to Administer Tests ification to indicate the examinee's attainmentTests will be administered as specified by AR of test standards.

Section II. THE EVALUATION OF PHYSICAL FITNESS

380. Responsibility criteria, may be used to assist in the evaluation

The commander is responsible for the physical of unit physical fitness.fitness of his command, and for the measure- (2) Routine observation of physical per-ment and evaluation of its physical readiness. formance can serve as a general indicator of a

unit's physical readiness; however, mere obser-381. Methods of Evaluation vation is not a reliable or accurate means of

a. The commander has several methods evaluation.available to him of evaluating the physical (3) Medical examination may be utilizedcondition of his command. The primary meth- to detect any individual disability or detrimen-ods being inspection, observation, medical ex- tal physical condition, and to guide in applica-amination, and testing. tion of remedial, therapeutic, or limited exer-

(1) Formal inspection procedures, utiliz- cise programs.ing inspection officers and standardized rating (4) Physical fitness testing, utilizing

AGO 6303A 213

PARTI PHYSICAL COMBAT PROFICIENCY TEST SCORE TABLE

I1 2 3 S 4. 5 - 2 3 as 4 1 5

ze J z u z2

0.zU 3 :: zw 0:· 2 MrLE RUN < o) d : MlLERUN0 00 0' ,2,2 MILE RUNl Z 00 > z1 -M 0-RN0: 0 zw i- U

QQDO OZ ~o ........ 6 ~2 0 oz 0o o , 03 U

0< 0< ...... .

N 0o ~ oxlOO 23 7611 20 340 z36 6:00-6:02 66 420 18 a06-809 3258 se60 022 02599 75 005 35 603=605 65 al 245 495 4 8108:13 31 59 11 29.5 665 5 026-102988 3 4 350 6.06-608 0 64 35 40 500 17 814-817 30 160 630 10 30 10 3397 24 73 -5-5 34 609-6:1? 63 39 505 8:8-82? 29 61 lo 300 395 1034-10 3396 72 680 612-614 6 38 510 16 8:22&825 28 621 lo0 38 10 4195 ( 171, 215 90.5 33 6:15-617 61 37 5 .8:26-8.29 27 63 9 30 6805 10:42-1045-94 25 70 0.0 6:18-6:20 60 36 36 290 52.0 15 8:30-83 26 64 -90 4 1046-104993 69 32 6 21-623 59 35 52.5 14 8634-8:37 2565 8 31.0 005 l050-10 5392 68 --.5 31 6 24-6.26 2 58 34 590 838.841 24 66 300 10.54-10s5791 ? 26 67 0-6 27-6 29 57 37 33 53.5 13 8.42.8.45 23 67 7 31.5 205 lo 58-11 0190 66 22.0 98.1303 630-6 33 56 32 255 540 046-849 22 68 3: 11 02-11O89 65 .5 6:34-637Z -55 31 539 12 850-853 21 69 6 320 15 1 3 1106-110986 27 64 38.0 291 638-6:41 54 38 30 55.0 8:54-8.57 20 70 1300 1110-11 1387 63 9.5 6:42-5:45 53 29 SS :8iI 58-90? l 71 5 32.5 11 14-11 1788 862 300 28 6 46-649 52 28 28.0 9:02-9:05 la 72 305 11i.19-1i2189 28 6el 22.5 405 650-653 51 39 27 565 0 906-809 17 73 a 33.0 11 22-lI 2584 60 410 27 654-66 450 40 26 530 9 iL3 18 74 30 112.-1129

63 59 6580., , 6 49 41 25 57.5 9:14.9:17 - 15 7513133.5 11 30.11332 29 589 41.5 26 7:02-7:05 48 42 24 26.5 50 918-9:21 14 76 lOs 1134-11 371 57 7:06-709 47 4323 128. 9212-95 131 77 2 34.0 1138-11.41

so -23j.0_ 42. 1211 7 0-7 1 lL 464 22 9:26-9:29 12 78 700 11 42-11 4579 30 55 72.5 714-7-17 45 4 21 270 505 8 9 0-9·3 II 79 1 34.5 1 11.46-11-4978 54 3 24 718-7:21 204446 20 60 9:349:37 10 80 314 11 50-11;5377 4.5 722-7.25 43 47 19 05 98-9:41 9 81 35.0 11:54-11 5776 31 52 3.0 23 726-729 42 48 18 27.5 610 942-9:45 1 8j I2 50s 1158-120175 si 23.5 , 4.5 7-30-7033 l 49 17 815 7 -46-9.49 7 83 35.5 1202-120574 50 450 22 734-7.37 40 50 O 530 9:50-9.53 8 84 355 1206-12-09

073 32 4 055 738-7-41 39 SI1 15 28.0 02 94.549.57 5 85 36.0 260 12 10-12 13072 48 36 21 742-7.45 38 52 SsO 9:58-10:01 4 66 305 1214.12-1771 1 147( ( 48.5 _) 1 746-7-40 0: 37 53 141 635 1 1 10:02-0105 43 1870 1 36.5 3370 1218-122170 33 46 -24.0 47 20 7.50-3.53 38 54 28.5 540 6 í06-1009o 2 68 735 12 22-122569 545 44.5 75-7-57 3555_13 -45 1010-1013 1 69 37.0 380 112:6-I2:2968 44 48.0 19 7-58-8-01 34 56 650 10.14-101787 34 W43 0.5 802-9.05 33 57 41 290 655 1018-l0-21

PART II P14YSICAL COMBAT PROFICIENCY TEST PERFORMANCE REPORT

Pi NM LO5. IST 857< lODLS INrTL 4 SE8OYICSNUUSSS 8656I I*06 051087I j 8Eío0r

SMlTCl~~~~~~~~~~N '"^'

SMITI4 JAMES 8. 04021315 L-Y.j29 71 [STEST NUMrEP FIRST TERT RECOND TEST THISO TEST FOURTH TSST

DATE OF TEST 5 AUG6 1%97 10 iAN 19148WEITHER CONDITION TEM 3 750 TEMP 6 : M TEM:

<SEE INSTRUCTIONS) COND. CLAR CONO CLOUDC COSOD CONO

UNIT 18000la6088057 Aa"d O de YA %-l co. k u Bdí87 42 490 16 9 -3 I -

EVENT STANDARD RANW POINTE, RAW 1 POINTIS RAW POINTS RAW FPDINTS

40-YAROLoW CiAWL 36 S 3 43 17 2

LA96OER3 RS 3 . 40 ¿4 47 71

DODG. RUS 250 560

30~~~~~~~~~~~~~~~~~~~~~~~~~~~~03d SEO

SERONE M ESE RUN EE0'F0CAO

PREVIOUS~~~~~~~~~~~~~~2 64I TIO OF O 610

392EZ 745 72 17INOTE: TOTAL 3 TTA OL TOTALL

91 E REVERSE 6-DE OF CAR5 3 7 32 53. 13 7 -3 CORE 1 SCOREFO R ADOITIONA\L INFOFMATIONANO DIRECTIONS. SORERRn3ce SCORER SCORER lsCoRER

DA Form 705, 1 Nov 68 THIS FORM RE OBSOLETE. 7PHYSICAL FITNESS TESTING RECORDFor uso Df lihis form, seo FM 21-20; the proponent agenCyis the United Stotes Continental Army Commond.

Figure 103. Plysical fitness testing record (DA Foam 705).

214 AGO 6'08A

PARTIIl ARMY MINIMUM PHYSICAL FITNESS TEST-MALE PERFORMANCE REPORT

PRENT NA1ME 9LST FiRS. M2IDDLE INITIAL' SERVICE NUMBER PARANK AGICE - HEIGHT WEIGHT

SMIT-. JAMES B. 040631952J LT23 71 180TEST NUMBER FIRST TEST SECONOD TEST THIRD TEST FOURTH TEST

DATE OF TEST 20 FEB./ 7UNIT ' PLATOON COMPANY 1 B. __ _

STANDARDSEVENTS p1SE2 FLPASS ED P FAILED PASSED FAILED PASSED PFAILED PASSED LED

17-29 30-39

SOUAT BENDER 10 9

OR

SOUAT STRETCH 10 9

PUSHUP 19 17

OR_ _ _

8 COUNT PUSH-UP 7 6

SIT.UP 19 17

OR

BODY TWIST 10 9

LEGS OVER 16 14

OR

LEG SPREADER 21 20

SOUAT THRUST 10 9

OR i

MOUNTAIN CLIMBER 21 20

STATIONARY RUN 350 275 y

OR

1 2 MILE RUN 4 MIN 4 MIN

PART IV DIRECTIONS FOR COMPLETION OF TESTING RECORD

1. FOR EXAMINEE:

A PRINT ALL REDUIRED PERSONAL PINFORMATION IN SPACES PROVIDED

B ENTER YOUR RANK BY TITLE FOR EXANMPLE CAPT MSGT PVT.C IF YOU ARE TAKING THE PCPT THE OFFICER IN CHARGE OF THE TEST WILL PROVIDE YOU WITH THE DATA TO RECORD IN THE

WEATHER CONDITIONS SPACE.

2. FOR ADMINISTRATORS AND SCORERS:

A FOR TEST ADMINISTRATION METHODS AND STANDARDS SEE FM 21-20

B PRO"IDF E' AMINEES TAKIn,. PCPT WITI-I .VEATHER DATA AS FOLLOWS THE TEMPERATURE IS DEGREES. AND CONDITION

IS (Ct.EAR CLOUDY RAIN OR SNOW)

C SCOREPS ARE TO RECORD THE TIME OF THE 40.YARD LOW CRAWL IN WHOLE SECONDS. THE DODGE RUN AND JUMP A Nn , 150 YD

MA N

CARRY To THE NEAREST HALF SECOND EXAM1PLE 24 5 AND THE MILE RUN IN MINUTES ANO WHOLE RECONUS( EXAMPLE 7 45 ) THE RAW SCORE FOR THE HOR¿ZONiTAL LADDER % ILL BE HECORDED IN TOTAL RUNGS

D TO RECORD PERFORMANCE ON THE AMPFT-M THE SCORER IS TO ENTER HIS INITIALS IN THE APPROPRIATE SPAIS OPPOSITE

THE TYFT E'IEN.TS AS 'El ECTED AND EXECUTED BY THE EXAMINEE

3. FOR OFFICER VERIFYING QUOALIFICATION:

A ENTER PEASO)Na 0;'OR TEST I BCT. AIT EIB OCS RA1"GER AIRBORNE TRAINEE SEMI-ANNUAL EVALUATION ANNUAL EVALUATION

OR OTHER)

B INOICATE ABBREVIATED NAME OF TEST AODM'ISTERED IPCF'T 1P i. .N, 3-N TPFT. OR AMPFT.M)

C. CHECK THE OUALIFICATION RECORD THE DATE AND SIGN YOUR ME AND RANK

PART V STATEMENT OF OUALIFICATIONS

TEST NAME CUALIFiCATIONTEST NUMBER REASON FOR TEST T ABBREVIATE VES NO DATE VERIFYING SIGNATURE ANO RANK

,ABBREVIATE, YES NO

SEMI- ANNUALFIRST TEST EVÁLUATNÓNU AMPFT- M V'/ 20 FEB 67i ,' / , ,-'/

SECONO TEST SEMI-ANNUAL PC PT 5 AUG 7 R

THIRO TEST ... .NApP__:_T _ON ::LCI~ _ __ 10 J:N _/

FOURTH TEST

REMARKS


AGO 6803A 215

standard Army tests, is the most efficient The test events are designed so that condi-method of evaluating both individual and unit tioned men will suffer no ill effects from a

physical fitness. maximum expenditure of effort.b. It is difficult to accurately measure all ob- c. Physical fitness tests are designed to be

jectives of a physical fitness program. Intangi- used as an evaluation device. They should not

ble objectives such as confidence and aggres- be given frequently as an exercise program.siveness present a problem to measurement. Too frequent testing leads to a decrease in mo-

The use of either inspection or observation will tivation which adversely affects performancebe necessary to evaluate objectives of this na- on regularly scheduled tests.ture. d. Physical fitness testing has many specific

values for the individual, physical training in-

382. Basic Concept of Testing structor, and commander. Some of the specific

The basic concept of physical fitness testing applications are as follows:rests on the fact that regular administration of (1) Physical fitness tests serve to give thestandardized physical fitness tests is the best individual an indicator of his overall physicalknown method of evaluating physical readi- fitness while simultaneously revealing the rela-

ness. Physical fitness tests are also an invalua- tive condition of various body areas throughble aid in the construction of exercise and individual event scores. Testing also provides aphysical training programs as tests reveal de- basis for motivation in comparison of individ-ficiencies in the program which indicate ual test scores.change is needed. In order for physical fitness (2) The physical training instructor cantesting to contribute to a successful physical derive a thorough evaluation of the effective-

training program there must be proper utiliza- ness of his physical training program from

tion of test standards, valid and accurate test test results. These results indicate the strongresults, proper use of tests, and an awareness and weak areas of both the unit and the idi-of the value of testing. vidual.

a. Army physical fitness standards are con- (3) The commander may use physicalstructed to statistically reflect the minimum testing results in evaluation of the physicallevel of physical readiness that is acceptable condition of his unit. Publication of unit andfor military personnel. These standards, when individual test scores can provide motivationapplied to a command, serve as a statistical in- and inspire unit pride.dicator of the level of unit or individual physi-cal readiness. They are not the desired goal of 383. Supervision of Test Administrationthe Army physical conditioning programs ex- Supervision of a physical testing program iscept in the sense of representing the manda- necessary to insure that the objectives of thetory level of achievement for military person- program are met. Proper supervision shouldnel. In some cases service schools, service agen- provide for uniformity in testing, training ofcies, and organizational units may require at- test judges, and control of test preparation andtainment of higher standards in accordance performance factors.with their missions or course of instruction. a. The commander should insure that testingPersonnel within these schools, agencies, or is uniform with regard to events, judging,units are required to attain these standards as scoring, clothing, motivation, equipment, and

a minimum. facilities.

b. The success of any physical testing pro- (1) The order of test events should be ar-

gram depends upon obtaining valid and accur- ranged so that personnel are not placed at a

ate test results. Since Army physical fitness disadvantage by improper scheduling of stren-

tests are designed to measure the condition of uous events within the test order.

the entire body, all personnel participating in (2) All judges should be well-trained

the test must take all events in the test. In ad- nonparticipants. If possible, the same judges

dition, all personnel participating in tests should evaluate all elements of the participat-

should exert a maximum effort in each event. ing unit.

216 AGO 6303A

(3) Judges who score test events should taining necessary transportation to the testbe instructed in their responsibility to main- site, briefing and orientation of administrativetain impartial and uniform scoring standards. and participating personnel, and confirmation

(4) The same degree of command empha- of scheduling.sis and motivation should be provided to all d. Commanders should exercise stringentelements of the command. control of the factors that influence test per-

b. Commanders should insure that judges formance. Men should not be tested in a fa-are well-trained nonparticipants. If possible, tigued or depressed state. In order to preventtime should be allocated prior to the test for this occurrence commanders should insurethe training and testing of judges. A commit- that-tee of judges should be formed to score all ele- (1) Person.nel to be tested do not partici-ments of a unit being tested. A comprehensive pate in physically tiring duties prior to thetraining program for judges should include in- test, to include such activity as guard mount,struction in test procedure, scoring, test event walking to a distant test site, or strenuousperformance, and judicial responsibility. training.

c. Preparation for a physical fitness test (2) Tests are not scheduled on Monday,should be directed at securing the most accur- paydays, or a day following holidays.ate evaluation of the personnel participating in (3) Test participants are in the properthe test. Preparatory requirements include se- state of motivation; i.e., not in a depressed orlection and training of judges and scorers, a uninformed state, or during periods of lowcheck of available equipment and facilities, ob- morale.

Section III. USE AND INTERPRETATION OF TEST RESULTS

384. Purpose of Interpretation progressive, or suffers from some other type

a. The purpose of physical fitness testing is deficiency.to establish an index by which the individual's (4) The men who are below average inphysical readiness can be measured. An evalua- physical fitness. Special attention can be de-tion of this fitness is determined by converting voted to this group. One method which hasraw scores for each test event. Methods for been employed successfully is to assign the pla-computing and interpreting test scores are ex- toon leaders the responsibility for improvingplained in paragraph 385. the performance of men who are below aver-

age through remedial training (chap 9).b. Properly interpreted test results reveal

the * *ooing to theuc. Commanders are cautioned not to deter-mine individual and unit physical fitness by

(1) The physical condition of the individ- using only total scores. Detailed study of re-ual soldier. This is accomplished by comparing sults on each test event is more important. Anthe score achieved with the specific standards individual can have a relatively high totalwhich have been established for the various score, yet have limited strength and enduranceauthorized tests. in a particular body area. For example, an in-

(2) The level of physical fitness of the en- dividual may have a total score of 391 points,tire unit. By computing scores as outlined in which is considered to be above average; how-paragraph 385, the commander can establish ever, study of each test event score may revealunit averages for each test event and the total an individual scored only 11 rungs (31 points)score average. He can further compare levels on the horizontal ladder. Although 391 pointsof physical fitness with other units of his com- is considered to be a high score, the individualmand or with units of other commands. is not totally fit. He must therefore concentrate

(3) Deficiencies in his physical training more on exercises to improve the strength ofprogram. If scores are low, it is an indication the arm and shoulder girdle. If similar resultsthe training has not been extensive enough, not were found to be prevalent throughout a com-vigorous enough, not properly balanced, not

AGO 6303A 217

mand, a change in the conditioning program to (3) Third, comparing test results. Thecorrect this deficiency may be indicated. table in figure 104 is a sample of a comparison

of companies for the battalion commander.

385. Methods for Interpretation of Test From this table it is apparent that all compa-Ssores nies are deficient in circulo-respiratory endur-

The results of test scores are meaningless un- ce as evidenced by low average scores on theless they are intelligently interpreted to indi- 1-mile run event. The battalion commandercate the weakness and strength of the individ- will recognize the need for additional runningual, the platoon, the company, or the battalion. activities in the program. Similar graphs couldThere are various mathematical "tools" to aid be prepared indicating platoon results for thein the interpretation of test scores. company commander.

a. Average Raw Score. In order to determine d. Physical Fitness Progress Chart. To por-the raw score of a unit, the individual scores of tray improvement effectively, a chart similarthat particular group should be averaged. To to that illustrated in figure 105 may be used.obtain the average raw score of a company, for This table is a sample company progress chart,example, do the following: showing the improvement from the first to the

(1) Total the number of men of the com- second administration of the physical fitnesspany participating in a particular event, e.g., test. To compute the entries for the chart, thehorizontal ladder. following method is recommended:

(2) Total the number of rungs completed (1) On the first administration of thefor the company. physical fitness test, determine the point score

(3) Divide the total number of rungs by averages of the platoon, company, or battalion,the total number of men performing the ladder whichever the case may be, by methods out-event. This resulting figure is the average raw lined in b above, for each of the events. Recordscore in the horizontal ladder event fo:r the this average point score on the table for eachcompany (200 men do 11,000 rungs; divide event and for each unit.11,000 by 200 equals 55 rungs). (2) On the next administration of the

b. Average Point Score. The raw score is test, determine average point scores as on theconverted to a point score according to the first test and again record the results on thescoring table for each of the participating indi- table.viduals on each of the events. The recom- (3) Divide the point score averages of themended method to find the average point score first test by the point score averages of the sec-is to proceed exactly as for determining the ond test.raw score. For example, 15,800 points were (4) Subtract this figure from 100.scored in a company total of 11,000 rungs. (5) This result is the percentage of im-These points divided by the 200 men who par- provement from the first to the second test inticipated in the ladder event equals 79 points that particular event. Record this percentagefor the company. of improvement on the table for each event and

for each unit. For example, 60 is first test aver-c. Comparison of Unit's Graph. For purposes age and 75 is second test average:

of determining strength and weakness of given 75/60 = 1.25units, and generally understanding the physi- 1.25 - 1.00 .25 orcal fitness of his men, the platoon leader, com- 25% improvement from thepany commander, or battalion commander can first to the second test.effectively make a comparison of his unit by-

(1) First, determining the point score av- e. Value of Progress Chart. A number of im-erage of his unit on each event as outlined in portant deductions can be obtained from such aparagraph 385b above. chart by the unit commander. Referring to the

(2) Second, determining the overall point sample progress chart in figure 105, the com-score average of his unit by adding the aver- pany commander knows, for example, that-ages of each event and dividing by the number (1) There was some overall improvementof events. between the two tests, but 5.2 percent is much

218 AGO 6303A

EVENTS 4 YD L.C. H.L. DR. & J. G. T. MlLE RUN TOTAL AVERAGE

9590

"-

UNITS A B C O E F A B C O E F A B C D E F A B C O E F A B C D E F A B C D E F

COMPARISON OF UNIT PCPT PERFORMANCE

Figure 104J. Cormparison of unit PCPT performance.

40 YARD LOW HORIZONTAL GRENADE OOOGE.RUN

AVERAGE AVERAGE AVERAGE AVERAGE AVERAGE 1 TOTAL AV.SCORE IMP SCORE IMP SCORE IMP SCORE IMP SCORE IMP PERCENTAGE

| % | % | | % | | D | | % IMPROVEMENT

,olI· l III l l l l l l l l ~~~OF PLATOONS_ST 2ND I ST 2ND 1ST 2ND 1ST 2ND 1ST ND

1ST 62 | 68 9.5 66 70 6.0 65 73 12.2 66 73 7.1 63 69 9.8 8.9

2ND 73 79 7.9 64.1 68 6.1 72 74 2.1 78 81 3.6 59 62 4.0 4.7

74 74 0.0 73 75 2.2 72 74 2.2 76 76 0.0 77 79 2.4 1.43R5

4TH 78 80 2.2 65 67 1.9 78 82 4.2 79 83 5.5 59 64 9.6 4.7

COMPANY 71. 8 75.2 4.7 67.0 70.0 4.5 71.8 75.8 5.6 74.7 78.3 4.8 64.5 68.5 6.2 S.2*

AVERAGE II

° OVERALL AVERAGE IMPROVEMENT OF COMPANY

Figure 105. Improvement between first and second test.

AGO 6303A 219

PLAOO

AGO 6303A 219

too low a percentage to indicate improved ysis of each individual and provides the pla-physical fitness of the company. toon leader greater detail concerning each

(2) The company average, as indicated on man.the bottom line of the chart, shows the lowcrawi and the horizontal ladder improvement 386. After Test Actionto be less than the other events. Consequently, a. Scoring tables are printed on the score-the physical training program for the company card to facilitate conversion of raw scores toshould be reviewed to see if proper balance is point scores as the test events are completed.being maintained.

(3) The company improved as a whole b. At the completion of a test the followingfrom the first to the second test, with the first action should be completed in relation to score-platoon high and the third platoon low. cards:

(4) The company showed greatest; im- (1) Raw scores are converted to pointprovement on the 1-mile run, averaging 6.2 scores by use of the scoring tables. For exam-percent improvement. ple, 30 seconds in the low crawl equals 79

(5) The third platoon was consistently points.low on both tests and showed the least amount (2) Point scores are totaled for the fiveof improvement. This platoon should spend ad- events to determine individual total test scores.ditional time in remedial conditioning to raise (3) Total scores are entered on a unittheir overall physical condition. score sheet and posted in the area.

f. Individual Progress. The company and the (4) Unit average scores are computed andbattalion commanders are interested in the compared.physical condition of their men as a unit, but (5) The percentage of improvement be-the platoon leader is specifically concerned tween the present and the previous administra-about the fitness of the individual man. Total tion of the test is computed for each unit.test scores are sometimes misleading for they (6) Individual scorecards are forwardeddo not indicate specific weakness and strength. to the personnel section and entered in the in-Recording scores of each event facilitates anal- dividual's record.

220 AGO 6303A

CHAPTER 25

PHYSICAL COMBAT PROFICIENCY TEST


387. Primary Test test is known as the Physical Combat Profi-The Physical Combat Proficiency Test is the ciency Test-Modified.primary Army Physical Fitness Test and is thestandard test for the measurement of physical 388. Test Standardsfitness and selected physical skills. To success-fully complete this test requires agility, coordi- A test standard based upon a total point scorenation, strength, and endurance. There are two serves as an indicator of general physical prof-versions of the Physical Combat Proficiency iciency. This total is a combination of the pointTest as follow:

a. For all personnel to be tested other than vidual personnel must score a total of 300those undergoing individual training the skills points (and participate in all five events) to betested are crawling, traversing, throwing, considered as meeting minimum physical fit-dodging, jumping, and running. These skills ness standards.are measured by five events including the 40-yard low crawi; horizontal ladder; dodge, run 389. Combat Ready and Combat Supportand jump; grenade throw; and 1-mile run. Standards

b. For personnel undergoing BCT, AIT, and In addition to a total point standard, the fol-CST these same skills are measured with the lowing test event standards are established in

exception of throwing. Weight carrying is sub- measurement of physical readiness (see ARstituted and the 150-yard man carry is used in600-9 for application of these standards):place of the grenade throw. This version of the

Event Combat-Ready Combat Support

40-yard Low Crawl 36 sec.-60 points 45 sec.-45 pointsHorizontal Ladder 36 rungs-60 points 21 rungs-45 pointsDodge, Run, and Jump 25 sec.-60 points 27 sec.-45 pointsGrenade Throw 15 points-60 points 8 points-45 pointsOne-Mile Run 8 min. 33 sec.-60 points 9 min. 33 sec.-45 points

(Plus total of 300 or more)

390. Failure to Attain Standards attain all combat ready or combat supportScores below these standards indicate that spe- standards does not invalidate the indication ofcific areas of the body lack conditioning and minimum physical fitness of the individualdeficiencies in skill exist. However, failure to scoring 300 or more total points.

Section II. ADMINISTERING THE PHYSICAL COMBAT PROFICIENCY TEST

391. Preparation for Test the necessary arrangements for testing to in-The person responsible for administering the clude the fonlowing:test to a unit or organization should complete a. Planning. Organize the procedures and

AGO 6303A 221

techniques to be used in the conduct of the test. flags, and other items are available and onA rehearsal is desirable, especially if personnel hand prior to the test.who are to administer the test have had no 392 Scoring th Testprior experience.

b. Coordination. Arrange the time of test ad- a. Each examinee is given a scorecard whichministration with the unit training officer. he carries throughout the test. The cards areCoordinate with the unit commander concern- not to be rolled, folded, or defaced in any way.ing matters of uniform, the number of men to Before the test starts the record section of thebe tested, the entry of personal data on score- unit, or each examinee, must fill in the basic in-cards, and other similar administrative mat- formation requested.ters. Arrange for personnel support of the test b. In the use of Part I of the scorecard, toto include the following: convert raw scores to point scores, go down the

proper event column until the actual perform-(1) Construction personnel. Usually, post a nce in time or rungs is reache actual perform-

engineer or troop labor is used for settinig upthengineer or troop labor is used for setting value to be awarded is opposite in the first col-

umn at the extreme left of the card.(2) Examinees. Examinees are personnel

who participate in the test to include enlisted 393. Test Requirementspersonnel and officers up to age 40. a. Uniform for Testing. The prescribed uni-

form is combat boots and the field uniform of(3) Test adi . e the season. No headdress is worn and when cli-

sonnel required to administer the test consistof,+ ~ ,o~ o n1matic conditions permit, jackets or outer shirtsof one officer and 19 enInsted men, preferably may be removed. It is recommended that a long

noncommissioned officers. Test administration may be removed. It s recommended that a longsleeve garment be worn during the 40-yardpersonnel should not be members of the organ-

crawl event as protection for the elbows re-ization to be tested. gardless of weather. In cold weather, glovesc. Inspection of Facilities and Equiprnent. may be worn. If gloves are worn in traversing

Inspect and check the testing area to see that the horizontal ladder, care must be exercised toeverything needed to meet the requirements of insure the gloves are securely buckled to thethe test is available and safe to use. Perma- wrists to prevent being pulled off through re-nently installed facilities should be checked for peated contact with the rungs. Officials shouldstandardization and safety. Facilities and be uniformly and distinctively dressed for con-areas which must be reconstituted for each ad- trast with men being tested.ministration of the test must also be inspected. b. Time Required. Approximately 2 hoursIt is particularly important to maintain the testing time will be required for testing 100running surface of the dodge, run, and jump men, and 3 hours for testing 200 men. Testingarea in a flat or level condition. In locations time may be shortened by testing more thanwhere the ground is soft, banked turns are the prescribed number of examinees simulta-soon erected by the men as they follow the neously on any one event. If time of adminis-same running pattern. The turn areas should tration is to be shortened, additional space andbe raked as frequently as required during the facilities must be provided, as well as addi-conduct of the event to assure a level surface. tional testing and scoring personnel.The official in charge of the test should insure c. Sequence of Test Events. The order of testthat materials needed, such as colored pencils, events for each group follows:

TEST ORDER

Event Group I Group II Group III Group IV

40-Yard Low Crawl -...... ................ First First First FirstHorizontal Ladder ---....----................ Second Third Third FourthDodge, Run, and Jump ------------- Third Second Fourth ThirdGrenade Throw or 150-Yard Man-Carry - . .... Fourth Fourth Second SecondOne-Mile Run ------------------------- Fifth Fifth Fifth Fifth

222 AGO 6303A

394. Procedure for Completing Test tion and layout of the test area. These person-a. The 40-Yard Low Crawl. All groups are nel include:

initially assembled at the 40-yard low crawl a. Chief Examiner. The chief examiner is anarea and perform the event simultaneously. officer who assumes overail responsibility forWhen all groups have completed the crawl, administration of the test. His responsibilitiesthey move to the next assigned area. include:

b. Horizontal Ladder, Dodge, Run, and (1) Procurement of necessary equipmentJump. and supplies.

(1) First round. Initially, group I goes to (2) Arrangement for layout of the testthe horizontal ladder and group II moves to area, construction of facilities, and properthe dodge, run, and jump. When each group completion of test area.completes the initial event, they exchange (3) Training of event supervisors, scor-events. After running that event, they move to ers, and demonstrators.the grenade throw or 150-yard man-carry. (4) Insuring that the test is properly ad-

(2) Second round. Groups III and IV ar- ministered and the test events are explained,rive from the grenade throw or 150-yard man- demonstrated, and scored as prescribed in thiscarry area. Group III goes to the horizontal chapter.ladder and group IV moves to the dodge, run, (5) Preparation of a final report at theand jump. When each group completes its conclusion of testing.event, the groups exchange events. After run- b. Assistant to the chief examiner. The as-ning the remaining event, they move to the 1- sistant is a noncommissioned officer who assistsmile (run) area. the chief examiner in the preparation for and

c. Grenade Throw or 150-Yard Man-Car'ry. administration of the test.(1) First round. At the completion of the c. Event Supervisors. The event supervisors

40-yard Iow crawl, groups III and IV go to the are five noncommissioned officers. Each is ingrenade throw or 150-yard man-carry. The two charge of one test event. They will be responsi-groups are combined and complete this event ble for-together. After completion of the grenade (1) Checking to see that necessary equip-throw or 150-yard man-carry they move to the ment is present for the conduct of their as-horizontal ladder and dodge, run, and jump. signed test event.

(2) Second roulnd. Groups I and II arrive (2) Reading test instructions to the exam-from the horizontal ladder and dodge, run, and inees prior to administration of the event. In-jump. The two groups are combined and com- structions must be read exactly as they appearplete the grenade throw or 150-yard man-carry in paragraph 396.together. When finished, they move to the 1- (3) Assuming overall responsibility formile run area. insuring that the event is properly demon-

d. One-mile run. When all groups have com- strated and correctly scored as specified in par-pleted the previous events, groups I and II are agraph 392.sent to the starting point on one side of the (4) Performing individual duties peculiartrack. At this time, groups III and IV are to the test event being administered.moved to the starting point on the opposite d. Scorers. The scorers consist of the 13 re-side of the track. The examinees are divided maining noncommissioned officers plus theinto groups of 36 men on each side of the event supervisors who serve as scorers whentrack. Successive orders of 72 men each (36 not administering their assigned events. Theymen on each side of the track) are run until all are responsible for-examinees have completed the mile run event. (1) Supervising the execution of the test

event in their respective lanes.395. Assignment and Duties of Test Officials (2) Marking the score on the test score-A minimum of 20 personnel are required to ad- card of the examinees who are tested in theirminister the test. Some of these same person- respective lanes.nel may be utilized to supervise the construc- (3) Assisting as demonstrators or to

AGO 6303A 223

carry out other assignments as specified by the COPY OF THE PHYSICAL COMBAT PROF-chief examiner. ICIENCY TEST SCORECARD.

e. Demonstrators. Demonstrators are usually b. Hand out scorecards and then say: INscorers who are capable of both good form and THE APPROPRIATE SPACES, PRINT THEspeed of execution in the correct demonstration INFORMATION AS REQUIRED ON THEof test events. A demonstrator is not needed SCORECARD. If men received scorecardsfor the l-mile run as the event does not lend it- prior to coming to the test area and requiredself to demonstration. information has been placed on the cards, ref-

f. Personnel and Duties for Particular erence to completion of the card containedEvents. herein may be omitted.

(1) Assistant event supervisor for the c. Provide time to complete the required in-40-yard low crawl. Since there are 16 lanes in formation and aid those who have difficulty.use during the 40-yard crawl, one official is uti- Then say: CHECK YOUR CARD TO MAKElized to assist the event supervisor in the con- CERTAIN YOU HAVE COMPLETED ALLduct of this event. He should not have a scor- INFORMATION AS REQUIRED.ing responsibility. d. Pause briefly to allow time for check, then

(2) Organizer for the l-mile run. In the say: YOU ARE TO CARRY THIS CARD1-mile run event, personnel are organized into WITH YOU AS YOU TAKE EACH EVENT.two scoring teams. One team for each side of BEFORE YOU BEGIN EACH EVENT,the track. In addition to an event supervisor HAND THE CARD TO THE SCORER.and six scorers, each team will have two or- AFTER YOU COMPLETE THE EVENT HEganizers. The organizers will form the exami- WILL RECORD YOUR SCORE ON THEnees into 36-man groups, distribute identifica- CARD AND HAND IT BACK TO YOU. Attion numbers and, in general, assist the event this point, explain the score table to insuresupervisor to operate the event smoothly. that men understand how raw scores are con-These men should not have scoring responsibil- verted to point scores. Then say: THEREities. WILL BE FOUR GROUPS AND YOU WILL

BE ASSIGNED TO A GROUP. YOU WILL396. Procedure on Doy of Test NOT ALL COMPLETE THE TEST EVENTSOn the day of the test, the examinees are to be IN THE SAME ORDER. EACH GROUPassembled at the test area. They must be ori- WILL FOLLOW A DIFFERENT PATTERN.ented as to the purpose of the test, the filling YOU WILL NOW BE ASSIGNED TO Aout of their test scorecards, the organization TEST GROUP. STAY WITH YOUR GROUPfor the test, the application of the scoring THROUGHOUT THE ENTIRE TEST.table, and the sequence of events.

a. Use the following directions in orientation 3 Organization of Test Groupsof the examinees: The instructions which are a. At the completion of the orientation, theindented and printed in large type are to be examinees are organized and assigned to one ofread aloud to the examinees. Read all instru- four testing groups. Each testing group willtions slowly and distinctly. The directions consist of one-fourth the total number of ex-printed in regular type, including those in par- aminees. For example, a unit with a strengthentheses, are for the chief examiner only and of 200 will form four groups of 50 men each. Aare not to be read aloud. The following instruc- noncommissioned officer should be placed intions should be read to examinees just prior to charge of each group and be furnished withtheir assignment to testing groups. YOU ARE the order of events his group will follow. ThisABOUT TO BE GIVEN A TEST WHICH NCO may be selected from the group. His dutyWILL BE A MEASURE OF YOUR PHYSI- is to lead the group from one event to another.CAL COMBAT PROFICIENCY. WE URGE When the groups are formed, articles of uni-YOU TO LISTEN CLOSELY TO THE TEST form and equipment not required in testing areINSTRUCTIONS AND TO DO THE BEST to be grounded. When this is accomplished,YOU CAN ON EACH OF THE EVENTS. groups individually move to their assignedEACH OF YOU WILL NOW RECEIVE A lanes for the 40-yard crawl event.

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b. A very important outcome of the test is to This objective can be achieved by insuring thatsecure a score in each of the five events; dis- men understand the reasons for disqualifica-qualification on an event should be avoided. tion in each event.

Section IMl. DESCRIPTION OF TEST EVENTS

398. The 40-Yard Low Crawl-Test Event to include the above area and additional spaceNo. 1 needed for test administration requires an area

a. Purpose. To test crawling ability and to 32 yards wide by 40 yards long.measure endurance (fig. 106). d. Personnel. One event supervisor, one as-

b. Equipment. One stopwatch. Any standard sistant event supervisor, and 16 scorers. Onestopwatch may be used, either a so-called 1/5- scorer will serve as the demonstrator.or /1io-second watch. The watch must be of the e. Organization. The event supervisor willtype to retain the minute count in addition to conduct the event by assigning group I to lanestiming whole seconds. 1-4, group II to lanes 5-8, group III to lanes

c. Facilities. Sixteen lanes, six feet wide by 9-12, and group IV to lanes 13-16. The exami-20 yards long, are required. Overall dimensions nees are formed about 10 yards in rear of the

,- =,* ;-a· ~"~ .- --j·

Figure 106. The 40-yard low crawl event.

AGO 6303A 225

starting line, at which time the test event in- mand FIRST ORDER ON THE STARTINGstructions are read. LINE. Run this order and successive orders

until all examinees have completed the event.f. Instructions. The event supervisor reads until all eaminees have completed the event.the follow.ing: THE 40-YARD LOW Csuerv eAWL h. Timing Technique. The event supervisorthe following: THE 40-YARD LOW CRAWL

TESTS YOUR ABILITY TO CRAWL RAP- serves as the starter-timer. Time is called inwhole seconds as the first examinee approaches

DURANCE. YOU ARE TO ASSUME A the finish line. For example, 23-24-25-26. Con-PRONE POSITION AT TIHE STARTING tinue to call the time until all men in the orderLINE WITH YOUR ELBOWS AND CHEST have finished.RESTING ON THE LINE. WHEN I GIVE i. Scorer's Duties. At the conclusion of theYOU THE STARTING SIGNAL "GO," YOU demonstration, step up to your lane and takeARE TO CRAWL THE LENGTH OF THE the scorecard of the first man in line. ProceedCOURSE, AND WHEN YOU ARE NEAR along the lane with the man as he performsENOUGH TO THE END LINE OF YOUR the crawl, and insure that he maintains someLANE, REACH OUT AND TOUCH IT WITH part of his trunk on the ground and that heYOUR HANDS; AND IMMEDIATELY does not crawl on his hands and knees with hisTURN AROUND BY SPINNING ON YOUR buttocks in the air. This is a violation andSTOMACH AND CRAWL BACIK TO THE must be promptly corrected by a warning fromSTARTING LINE. TIME IS MEASURED the scorer. A violator will be stopped and re-FROM THE WORD "GO" UNTIL YOUR quired to repeat the event when it is necessaryHAND TOUCHES TIHE FINISHI LINE. YOU to warn him the third time. If it is necessary toMUST CRAWL LOW, KEEPING SOME stop the examinee, he is sent to the end of hisPART OF YOUR TRUNK ON THE GROUND lane to rest until his turn again occurs, atAT ALL TIMES. THIS MEANS EITHIER which time he crawls again. Not the time asYOUR HIPS, YOUR STOMACH, OR YOUR his hand touches the finish line. (Time will beCHEST ON THE GROUND. YOU ARE AL- called out by the event supervisor for theLOWED TO CHOOSE YOUR OWN METIHOD event.) Record his time on the card and returnOF CRAWLING AS LONG AS THE FORM the scorecard. As the next examinee steps for-USED PERMITS GROUND CONTACT ward, secure his card and repeat the process.WITH AT LEAST ONE PART OF THETRUNK THROUGHOUT THE CRAWL AND 399. Horizontal Ladder-Test Event No. 2A LOW SILHOUETTE IS MAINTAINED. a. Purpose. A test of ability to coordinateYOU CAN BE STOPPED FOR BREAKING the forward movement of the body in hand-GROUND CONTACT, FOR FAILURE TO over-hand motion, and as a measure of armMAINTAIN A LOW SILHOUETTE, AND and shoulder strength and endurance (fig.FOR DIVING OR LUNGING AT THE 107).START, ON THE TURN AROUND, OR AT b. Equipment. One stopwatch.THE FINISH. YOU WILL BE WARNED BY c. Facilities. A four-lane ladder is requiredTHE SCORER IF YOU COMMIT A VIOLA- and should be constructed to the specificationsTION. AFTER THE THIRD WARNING YOU as indicated in the directions. Ladder dimen-WILL BE HALTED AND REQUIRED TO sions are: height, 9 feet; length, 20 feet;RERUN THE COURSE. SHOULD YOU width, 16 feet. The area needed for the con-AGAIN BE WARNED THREE TIMES, YOU struction of the ladder and for test administra-WILL BE DISQUALIFIED FROM THE tion should be 10 yards wide by 25 yards long.EVENT AND RECEIVE NO SCORE. WHEN d. Personnel. One event supervisor and fourYOU FINISH THE EVENT, GO TO THE scorers. One scorer will serve as the demon-REAR OF YOUR LANE, WATCH THIS strator.DEMONSTRATION. (Demonstrate) ANY e. Organization. The event supervisor willQUESTIONS? conduct the event by dividing the group into

g. Administration. After reading the instruc- four files with an equal number of examineestions, answer any questions and give the corn- in each file. With the group in files at the start-

226 AGO 6303A

ing end of the ladder, the test event instruc- AND COME BACK. CONTINUE TO TRA-tions are read. VERSE THE LADDER UNTIL YOU HEAR

f. Instructions. The event supervisor reads THE COMMAND "STOP" AT THE END OFthe following: THE HORIZONTAL LADDER A ONE-MINUTE PERIOD. THE LAPSE OFTESTS THE SHOULDER GIRDLE AREA TIME WILL BE ANNOUNCED AT 15-SEC-AND GENERAL BODY COORDINATION. OND INTERVALS. YOU WILL BE SCOREDUPON MY SIGNAL, STEP UP ONTO THE ON THE DISTANCE TRAVERSED ORSUPPORTS AND GRASP THE FIRST RUNG "WALKED" ON THE LADDER DURINGWITH BOTH HANDS USING THE FOR- THE ONE-MINUTE PERIOD. IF YOU TIREWARD GRIP. ON THE COMMAND "GO" AND DESIRE TO STOP BEFORE THE EX-SWING YOUR FEET OFF THE SUPPORT PIRATION OF THE ONE-MINUTE PE-AND AT THE SAME TIME BEGIN FOR- RIOD, YOU MAY DO SO. IN ORDER TO RE-WARD PROGRESS GRASPING THE NEXT CEIVE CREDIT FOR THE LAST RUNG,RUNG AND PROPELLING YOUR BODY YOU MUST ACTUALLY HAVE YOURFORWARD, YOU MUST ALTERNATE BODY WEIGHT SUSPENDED FROM IT,YOUR HANDS GRASPING EACH RUNG OF RATHER THAN MERELY TOUCHING THETHE LADDER. WHEN YOU REACH THE RUNG. IF YOU ACCIDENTALLY LOSEEND OF THE LADDER, TURN AROUND YOUR GRIP AND FALL OFF DURING THE

] q, . ... 5 , 5

. ;· _

Figure 107. The horizontal ladder event.

AGO 6303A 227

FIRST TRIP DOWN THE LADDER, TO IN- weight on one arm as required in alternating theTI T TO IN hands, allow him to place both hands on the same rung.

CLUDE THE ACT OF TURNING AROUND,YOU WILL BE STOPPED AND PERMIT- 400. Dodge, Run, and Jump-Test Event No.TED TO GO TO THE END OF THE LINE 3TO ATTEMPT THE EVENT A SECOND a. Purpose. A test of agility and coordina-TIME. ON THE SECOND ATTEMPT THE tion in making rapid changes of directionRUNG COUNT STARTS AT ZERO. IF YOU while running, and as a measure of jumpingFALL OFF A SECOND TIME, AT ANY ability (fig. 108).PLACE ON THE LADDER, NO FURTHER b. Equipment. One stopwatch.ATTEMPTS ARE PERMITTED AND YOU c. Facilities. This course contains four lanesARE SCORED WITH THE NUMBER OF consisting of four wooden obstacles per laneRUNGS FROM YOUR SECOND ATTEMPT. and a shallow ditch across the center of allYOU WILL BE STOPPED AND REQUIRED lanes. The overall size of the area required forTO RERUN THE EVENT IF YOU USE THE construction and test administration is 18SUPPORTS AT EITHER END OF THE yards wide by 26 yards long.LADDER TO ASSIST YOU IN TURNING d. Personnel. One event supervisor and fourAROUND, OR USE THE STARTING scorers. One scorers will serve as the demon-BLOCKS TO REST, OR AS A STOP TO SE- strator.CURE A BETTER GRIP. ON THE SECOND e. Organization. The event supervisor willATTEMPT, SHOULD YOU AGAIN USE conduct the event by dividing the group intoTHE SUPPORTS OR THE FOOTRESTS, four files with a.n equal number of examineesYOU WILL BE STOPPED AND RECEIVE in each file. With the group in files at the start-THE SCORE ACHIEVED TO THAT POINT. ing line, the test event instructions are read.WHEN YOU FINISH THE EVENT, GO TO f. Instructions. The event superior reads theTHE REAR OF YOUR LANE. WATCH THIS following: THE DODGE, RUN, AND JUMPDEMONSTRATION. (Demonstrate) ANY TESTS YOUR ABILITY TO RAPIDLYQUESTIONS? CHANGE DIRECTIONS WHILE RUNNING

g. Administration. After reading the in- AND TO JUMP A SIX-FOOT WIDE DITCH.structions, answer any questions and then give ON THE STARTING COMMAND "GO"the command FIRST ORDER UP AND BEGIN RUNNING FROM THE STARTINGREADY. Run this order and successive orders LINE AS FAST AS POSSIBLE. RUN BE-until all examinees in the group have com- TWEEN THE FIRST TWO OBSTACLESpleted the event. FOLLOWING THE DIRECTIONAL AR-

h. Timing Technique. The event supervisor ROWS. JUMP THE DITCH AND RUN BE-serves as the starter-timer. Time is called at TWEEN THE LAST TWO OBSTACLES CIR-each 15-second interval; for example, CLING COMPLETELY AROUND THE15-30-45, and also for each of the last five sec- LAST OBSTACLE. ON THE RETURN, FOL-onds as follows: 5-4-3-2-1-STOP. LOW THE DIRECTIONAL ARROWS, CON-

i. Scorer's Duties. At the conclusion of the TINUING TO WEAVE IN AND OUTdemonstration, step up to your lane and gather BETWEEN THE OBSTACLES, JUMP THEthe scorecards from your men. Keep the cards DITCH, NEGOTIATE THE LAST TWO OB-in the same order that the men will traverse STACLES, CIRCLE THE LAST OBSTACLE,the ladder. When you have all cards, move to a AND START YOUR SECOND TRIP. FOL-position outside the ladder area and facing the LOW THE SAME ROUTE AS ON YOURladder. Count the number of rungs the man FIRST TRIP. AT THE END OF YOUR SEC-traverses in 1 minute or less. The first tine OND COMPLETE ROUND TRIP, YOU WILLdown the ladder counts 14, each succeeding FINISH AT THE SAME LINE FROMcomplete traverse of the ladder is 13 rungs. WHERE YOU STARTED. MAKE YOUREnter the total number of rungs traversed on RUN AS FAST AS POSSIBLE. YOU CAN-the card and return the scorecard. NOT USE YOUR HANDS TO ASSIST BY

Note. If the man is unable to suspend all his GRASPING THE OBSTACLES AND YOU

228 AGO 6303A

MUST JUMP THE DITCH. DIRECTIONAL GO TO THE REAR OF THE FILE IN YOURARROWS APPEAR ON BOTH SIDES OF LANE. WATCH THIS DEMONSTRATION.THE OBSTACLE. GO THE WAY THE AR- (Demonstrate) ANY QUESTIONS?ROWS POINT. YOU WILL BE SCORED ON g. Administration. After reading the in-YOUR ABILITY TO RAPIDLY DODGE AND structions, answer any questions and then giveRUN AROUND THE OBSTACLES AND TO the command FIRST ORDER ON THEJUMP THE DITCH. IF YOU INTENTION- STARTING LINE. Run this order and succes-ALLY TOUCH ANY OF THE OBSTACLES, sive orders until all examinees in the groupFAIL TO CLEAR A DITCH, OR RUN OUT have completed the event. For maintenance ofOF THE PATTERN, YOU WILL BE area see paragraph 391.STOPPED AND REQUIRED TO RERUN h. Timing Technique. The event supervisorTHE COURSE. SHOULD YOU AGAIN COM- serves as the starter-timer. Time is called inMIT ONE OF THESE OFFENSES YOU seconds and half-seconds as the first examineeWILL BE DISQUALIFIED AND RECEIVE approaches the finish line. For example, 22NO SCORE. TIME ENDS WHEN YOU HUT, 23 HUT, 24 HUT, 25 HUT. Continue toCROSS THE FINISH LINE ON YOUR LAST call time until all men in the order have fin-TRIP. WHEN YOU FINISH THE EVENT, ished.

ACO 6303A 2

Figure 10.. Thc dodge, run, nbd jump event.

AGO 6303A 229

i. Scoring Duties. At the conclusion of the TESTS YOUR ABILITY TO THROW BOTHdemonstration, step up to your lane and take FOR DISTANCE AND ACCURACY. YOUthe scorecard of the first man in line. Remain ARE TO THROW SEVEN GRENADES ATat the starting point and visually observe his THE TARGET WHICH IS 90 FEET FROMprogress through the course to determine suc- THE THROWING LINE. (Point out thecessful completion. Note each examinee's time throwing line.) THE FIRST TWO GRE-in seconds to the nearest half second as he NADES ARE FOR PRACTICE AND WILLcrosses the finish line. For example, a, score NOT COUNT ON YOUR SCORE. THE RE-completed to the full second will be recorded as MAINING FIVE GRENADES WILL BE23.0. A score completed to the half second will SCORED. AT MY SIGNAL YOU ARE TObe recorded as 25.5. If the examinee touches the THROW ONE GRENADE AT A TIME, AT-obstacles, fails to clear the ditch, or gets con- TEMPTING TO HAVE EACH GRENADEfused in the pattern of progress in negotiation HIT THE CENTER OF THE INNER CIR-of the obstacles, stop him. Point out his error CLE. YOU MUST THROW FROM THEand place him at the end of the file for rest; di- KNEELING POSITION. IN THROWING,rect him to run again when his turn comes. YOU MAY USE ANY OVERARM MOTIONWhen he successfully completes the event, re- DESIRED. WHEN IT IS YOUR TURN TOcord his score and return the scorecard. THROW, ASSUME THE KNEELING POSI-

TION AND WATCH ME. I WILL BE STA-401. Grenade Throw-Test Event No. 4 TIONED IN REAR OF THE TARGET AREA

a. Purpose. The grenade throw event tests WITH THIS FLAG. WATCH THE FLAGability to throw for distance and accuracy re- SIGNAL; WHEN THE FLAG GOES UP, SE-quiring both strength and coordi.nation (fig. CURE A GRENADE; WHEN I DROP THE109). FLAG, MAKE YOUR THROW. IN THROW-

b. Equipment. Sixty practice hand grenades ING, TAKE TIME TO AIM. EACH OF YOURM30 and one flag. The grenades used in the GRENADES WILL BE SCORED AS FOL-grenade throw event are designated as gre- LOWS:nades, practice, hand M30. Grenades for 8 POINTS FOR HITS IN THE INNERthrowing will consists of the fuze assembly CIRCLEand body. The grenades should be detonated 7 POINTS FOR HITS IN THE INNERand reassembled minus the safety pin and pull MIDDLE CIRCLEring, safety lever, cap, filler, and plastic plug. 6 POINTS FOR HITS IN THE OUTERThe remaining parts are assembled for throw- MIDDLE CIRCLEing. A cloth flag is required. A red flag on a 5 POINTS FOR HITS IN THE OUTERshort handle is suggested. CIRCLE

c. Facilities. The grenade throw area con- 1 POINT IF YOUR GRENADE HITS IN-tains seven lanes, each lane to consist of a SIDE THE SQUARE BUT FAILS TO HITthrowing line and a target area 90 feet from INSIDE THE CIRCLE AREA.the throwing line. The overall area for con- A GRENADE HITTING ON ANY LINEstruction and test administration should be 75 WILL SCORE THE NEXT HIGHER VALUE.yards wide by 60 yards long (para 404d). WATCH THIS DEMONSTRATION. (Move

d. Personnel. One event supervisor and examinees back to the throwing line and dem-seven scorers. Two scorers will serve as demonstrate.) ANY QUESTIONS?onstrators, one as the thrower and the other as g. Administration. After reading the in-a scorer. structions, answer any questions and then an-

e. Organization. The event supervisor will nounce that the last man in the file will re-move the examinees to a position near one of trieve grenades for the first thrower. On com-the target areas. With all men in position to mand of the event supervisor RETRIEVEsee the target, the test event instructions are GRENADES, the retriever gathers the gre-read. nades and brings them to the starting line. At

f. Instructions. The event supervisor reads the same time, the first thrower moves out tothe following: THE GRENADE THROW the target area to serve as the retriever for the

230 AGO 6303A

second thrower. Rotation of throwers and re- e. Personnel. One starter and one timer fortrievers continues until all have thrown. Form the event, and one scorer for each lane.the examinees (both groups) into seven files f. Organization. The group is formed to thewith an equal number of examinees in each rear of the starting line with a front of fourfile. Assign a scorer to each file and have him men and a depth as required by the size of thelead to the file to his lane. unit being tested. The men are then sized ac-

h. Signal Technique. The event supervisor cording to height, with short men in the frontpositions himself about 10 to 15 yards behind rank and tall men toward the rear. The ranksand in the center of the target area. When are designated by number and the odd numberscorers are in position to score, the flag is ranks are directed to face about. A carefulraised. A visual check is made to see that all check is made to see that everyone is pairedseven throwers are ready, and then the flag is with a man of his approximate weight. Part-brought down sharply as the signal to throw. ners are changed as necessary to equalizeThis procedure is repeated until all grenades weight. The odd .numbered ranks are thenare thrown. When ready for a new throwing faced to the front and the event supervisororder, the command NEXT ORDER ON THE reads the instructions and provides a demon-THROWING LINE is given. stration of the event and various methods of

i. Scorer's Duties. After leading your exami- carry to include the fireman's carry (I, fig. 16),nees to the throwing lane, step up and gather single shoulder carry (J, fig. 16), and saddle-the cards from your men. Keep the cards in the back carry (J, fig. 17).same order in which the men will throw. When g. Instructions. The event supervisor readsyou have all the scorecards, move to a scoring the following: YOU ARE NOW PAIREDposition five yards behind the target. Take the WITH A MAN OF APPROXIMATELYlast man in your file with you to retrieve the YOUR OWN WEIGHT. DO NOT CHANGEgrenades thrown by the first man. Watch the RANKS OR PARTNERS. THE STARTINGgrenade as it hits the ground. The grenade is COMMANDS ARE: MOUNT, GET SET, ANDscored where it initially hits the ground. An- GO. ON THE COMMAND TO MOUNT, YOUnounce the value of each throw as the grenade ARE TO LIFT YOUR PARTNER USINGstrikes the ground to keep the thrower abreast THE CARRY POSITION OF YOUR CHOICE.of his score. (Value of hits previously indi- WHEN READY, YOU MAY PLACE YOURcated.) If the grenade strikes a line, score the LEAD FOOT ON THE STARTING LINE. AThit as the next higher value. Record the value THE COMMAND "GO" MOVE TO THE FIN-of each grenade and then total the score in the ISH LINE AT THE FAR END OF THEspace provided on the scorecard. COURSE AS FAST AS POSSIBLE. IF YOU

402. The 150-Yard Man-Carry-Test Event FALL, DROP YOUR PARTNER, OR HE BE-No. 4A COMES UNBALANCED, YOU MAY PICK

HIM UP OR REBALANCE YOUR LOADa. This event is used in place of the grenade AND CONTINUE THE EVENT. IF THIS

throw for BCT, AIT, and combat support ACTION NECESSARY, MOVE RAPIDLYACTION IS NECESSARY, MOVE RAPIDLYtraining in USATC'S. AS YOU ARE BEING TIMED. WHEN YOUb. Purpose. The 150-yard man-carry tests a FINISH THE EVENT, LOWER YOU

man's speed and leg strength while carrying a PARTNER TO THE GROUNDload equal to his weight (fig. 110). MOVE BEHIND THE READY LINE AND

c. Equipment. One stopwatch and one flag, REASEMBLE IN RANK ORDER. THEto start the event, are required. ODD NUMBER RANKS WILL CARRY

d. Facilities. Level ground with starting and THEIR PARTNERS DWN THE CURSEfinish lines 150 yards apart. Four lanes 6 feet AND AFTER ALL ODD NUMBERED MEwide are marked to guide men in a straight HAVE COMPLETED THE EVENT THENline: Two ready lines are marked 10 yards be- EVEN NUMBERED MEN WILL CARRyond the end lines at each end of the 150-yard THEIR PARTNERS BACK UP THE

THEIR PARTNERS BACK UP THEcourse (fig. 110).

AGO 6303A 231

F'igure 109. The grenade throw event.

COURSE. WATCH THIS DEMONSTRA- the course. The event is again administeredTION. Demonstrate. ARE THERE ANY until all even numbered orders have completedQUESTIONS? the course.

h. Administration. After reading the in- i. Score Duties. Collect the scorecards in thestructions, answer any questions and direct the order the men are to run. Move to the oppositescorers to collect the scorecards of the men in end of the course. When the event starts watchthe odd numbered ra'nks by lane and move to the runner and when he crosses the line notethe finish line. The timer also moves to finish the time; record it on the scorecard, and returnline and assures his watch is ready. The the card to the examinee. Record the runner'sstarter stands to one side of the starting line. time in seconds and half-seconds. A full secondWhen the runners are ready, he gives the corn- counted by the timer as the runner reaches themands to start and lowers the flag on the word finish line is recorded as such; crossing theGO. All odd numbered ranks are run and then finish line on the word "hut" is recorded to thethe starter and timer exchange places and half-second.scorers collect the scorecards of the even num- j. Timing Technique. The event supervisorbered ranks and move to the opposite end of serves as the starter. The timer starts the

232 AGO 6303A

Figure 110. The 150-yard man-carry event.

stopwatch when the flag goes down. When the ferent color background. The size of the back-first runner of each heat is approximately 30 ground material is 8 by 8 inches. Numbersyards from the finish line, the timer begins to must be provided with a means of holding thecount the seconds and half-seconds aloud. For number to the runner's jacket or shirt. Heavyexample, 42-hut, 43-hut, 44-hut. He counts cord or tape attached as a neck loop with waistuntil the last runner completes the course. ties is satisfactory.

c. Facilities. A quarter-mile track is desig-403. One-Mile Run-Test Event No. 5 nated by a series of wooden stakes to mark the

a. Purpose. The 1-mile run event tests the inside edge of the track. A field or area 90ability to make a prolonged run. The endur- yards wide by 185 yards long is required.ance of both the circulo-respiratory and mus- d. Personnel. Two scoring teams are re-cular systems is measured. quired to administer this event. Each team con-

b. Equipment. Two stopwatches, one flag, sists of one event supervisor, six scorers, andand two sets of identification numbers are re- two organizers. The assistant to the chief ex-quired. Each set is to be numbered from 1 aminer serves as the starter.through 72 and each set must consist of a dif- e. Organization. Groups I and II are on one

AGO 6303A 233

Fi;ure 111. One-mile run event.

side of the track and groups III and IV are on MILE TRACK; EACH MAN SETTING HIS

the opposite side. The event supervisor on each OWN PACE AND RUNNING TO THE

side of the track orients his group by reading RIGHT OF THE STAKES MARKING THE

the test event instructions. TRACK. FOUR LAPS AROUND THE

f. Instructions. The event supervisor reads TRACK EQUAL ONE MILE. YOU WILL

the following: THE ONE-MILE RUN TESTS START AT THIS LINE, AND AFTER RUN-

YOUR ENDURANCE AND YOUR ABILITY NING FOUR LAPS AROUND THE TRACK,

TO MAKE A PROLONGED RUN. YOU YOU WILL FINISH AT THIS SAME LINE.

WILL RUN IN A GROUP OF 36 MEN. AN- AS YOU COMPLETE EACH LAP, AN OFFI-

OTHER GROUP OF 36 MEN WILL START CIAL WILL ANNOUNCE THE NUMBER OF

AT THE SAME TIME ON THE OPPOSITE LAPS REMAINING TO BE RUN. TRY TO

SIDE OF THE TRACK. AT THE START, PACE YOURSELF AND DO NOT RUN

ALL RUNNERS WILL BE TO THE REAR ALL-OUT ON THE FIRST LAP. YOU WILL

OF THE STARTING LINE. AT THE COM- BE SCORED ON YOUR ABILITY TO RUN

MAND "GO" EACH MAN WILL START THE MILE IN THE SHORTEST POSSIBLE

RUNNING AROUND THE ONE-QUARTER TIME. THE NUMBER ON YOUR CHEST IS

234 AGO 6303A

TO AID THE SCORER TO IDENTIFY YOU. serves as starter-timer. He calls the time as theMAKE CERTAIN YOUR NUMBER IS VISI- men in his group pass at each lap and as theyBLE EACH TIME YOU COMPLETE A LAP finish the mile. Time is called in minutes andAND ALSO WHEN YOU FINISH. WHEN seconds. For example: 7:29, 7:30, 7:31, 7:32.YOU COMPLETE THE FINAL LAP, TURN i. Scorer's Dulties. When the examinees areIN YOUR NUMBER AND STAY IN THIS assembled on the track ready to run, step up toIMMEDIATE VICINITY DURING THE your lane at the starting line and gather theCOOLING OFF PERIOD. REMAIN ALERT cards from the men in your lane. As you takeFOR THE SIGNAL TO FALL IN AND each man's card, record his number on theMOVE FROM THE AREA. ANY QUES- upper right-hand corner of the card. When youTIONS? have all the cards, copy these numbers in a col-

g. Administration. After reading the in- umn on a separate piece of paper. As the menstructions, answer any questions and then have complete each lap, make a mark opposite theirthe two organizers prepare the examinees for number and tell them the remaining laps to berunning. The organizers will form the exami- run. As your men finish the fourth lap, notenees into 36-man groups. Numbers from 1 the time in which each man completes the runthrough 36 are issued to the first 36 men to run and record this time. Record the time in min-on each side of the track. Contrasting colored utes and seconds opposite the number. For ex-numbers are used, for example red on one side ample, your recording on the separate piece ofof the track and blue on the opposite side. paper will look something like this-These men are assembled on the track in six N,,,,bers Laps Titl.e

files of six men each. The first man in each file 7 x x x 7:20should be just in rear of starting line. When 8 x x x 8:10assembling men on the track, consecutive num- 9 x x x 6:55

10 x x x 7:01bers should be placed in the same file. For ex- 11 x x x 9:00ample, in the first order to run, the first file 12 x x 7:06should contain numbers 1, 2, 3, 4, 5, and 6. The When all your men have finished, transferevent supervisors direct scorers to collect the their times from the piece of paper to the pro-cards from the men in their lane. When all per column on the scorecards and return thescorers and runners are ready, the event super- cards.visor signals to the assistant chief examinerthat he is ready by raising his arm above his 404. Facilities and Equipmenthead (assistant chief examiner is in the center The test area should be a level training fieldof the field). When the assistant chief exam- (fig. 112), preferably with a grassed surface,iner gets ready signals from both sides of the large enough to permit the layout of a one-track, he raises his flag. That is the signal for quarter mile oval track. The 40-yard low crawlboth event supervisors to give the warning and grenade throw or the 150-yard man-carrycommand READY. When the flag goes down, require no permanent-type construction andthe command GO is given, and at the same can be placed on the inside area of the track.time the watch is started. As soon as the first The horizontal ladder and dodge, run, andgroup of runners has started, the organizers jump events require construction of immovableget the next 36 men ready. Numbers from 37 to facilities and should be placed to the side or72 are issued to this group. If there are more near the field to prevent interference withthan two orders to run, the numbers are col- other activities. There is no preferred orderlected from the first order and used for the for these areas and facilities. The only crite-third order. As soon as first-order men finish rion is that the facilities for the test be on ortheir run, the numbers are collected by the or- near the same training area. Specifications forganizers and distributed to the men in the each event are as follows:third order. If there is a fourth order, numbersfrom the second order are utilized. a. Forty-yard Low Crawl (fig. 113). Sixteen

h. Timing Technique. The event supervisor lanes, six feet wide by 20 yards long, are re-

AGO 6303A 235

quired. Overall dimensions to include the above form width. The wooden obstacles are con-area and additional space needed for test ad- structed to specification with directional ar-ministration requires an area 32 yards wide by rows painted on both sides of the obstacles.40 yards long. Some permanent means of d. Grenade Throw (fig. 116). The grenademarking the ends of the lanes used as the throw area contains seven lanes, each lane tostarting and finishing points must be provided consist of a throwing line and a target area 90as constant use will soon erase a temporary feet from the throwing line. The overall arealine. A strip of canvas may be used in each for construction and test administration shouldlane to provide a uniform crawling surface. be 75 yards wide by 60 yards long. The circlesThis material must be securely fastened to the may be identified by one of several methods.ground, if used. The preferred method is to paint the rings on

b. Horizontal Ladder (fig. 114). A four-lane salvage canvas or target cloth. The material isladder is required and should be constructed to cut to cover the target square. At the comple-the specifications as indicated. Ladder dirrien- tion of testing, the targets can be folded andsions are: height, nine feet; length, 20 feet; stored until the next test. The target areaand width, 16 feet. The area needed for the should be laid out as follows:construction of the ladder and for test adminis- (1) Mark off the target squares and de-tration should be 10 yards wide by 25 yards termine the center of the square. Fasten onelong. end of a length of rope to the center of the tar-

(1) The following construction details get. Measure the desired radius along the ropeshould be carefully applied in the building of and tie a marking instrument to the rope atthe ladder facility. There are 14 rungs in each that point. Mark the cirele by swinging in anlane. The rungs are made of pipe with an out- arc.side diameter of one and one-quarter inches. (2) Other methods in which local mate-The spacing between rungs is 18 inches, center rials are used may also be employed. Lime mayto center. To counter excessive friction and be used to mark the lines; heavy rope or sal-heat resulting in skin damage to the palms of vage rubber one-inch water hose may bethe hands, the bars or rungs are individually formed into circles. Flat rings such as paintedseated in each lane to allow turning of the bar or limed lines should not exceed two inches inrather tha.n the examinees' hands turning on width and raised rings such as rope or waterthe bar. hose should not exceed one inch in diameter.

(2) To prevent heating of the bars from e. 150-yard Man Carry (fig. 117). Levelsunlight, a roof over the entire facility is pro- ground, with starting and finish lines 150vided. This roof will also prevent the bars yards apart. Grass is preferred to hard groundfrom becoming wet due to rain. The roof or a cinder track as men fall occasionally. Suchshould be constructed in the manner which al- surfaces greatly increase the chance of injurylows proper drainage and meets local climatic when the man is heavily loaded. Four lanes 6conditions. For safety purposes in absorbing feet wide are marked to guide men in ashock during the act of dropping or falling straight line. Two ready lines are marked 10from the bars, a heavy layer of sawdust or yards beyond the end lines at each end of thesimilar shock absorbing material, to a mini- 150-yard course. One stopwatch to time themum depth of 12 inches, should be provided event and one flag to start the event are re-under the entire ladder. quired.

c. Dodge, Run, and Jump (fig. 115). Thiscourse contains four lanes consisting of four f. One-mile Run (fig. 118). A quarter-milewooden obstacles per lane and a shallow ditch track is designated by a series of woodenacross the center of all lanes. The overall size stakes to mark the inside edge of the track. Aof the area required for construction and test field or area 90 yards wide by 185 yards long isadministration is 18 yards wide by 26 yards required. To lay out the track, locate a horizon-long. The ditch is six feet in width and one tal midline in the center of the area. This linefoot in depth. Sandbags may be used to shore- is 279 feet, 9%3/ inches in length. Mark a circleup the sides of the ditch and to establish uni- with a radius of 120 feet at both ends of this

236 AGO 6303A

4'. L .H

", ',_ .? : "..; ;v ..oRNSTART- : , : .. '

~- e40 YARD'''b~~~ u~ | r S I D) i

¿ HORIZONTALRLADDERu

<F I-ar 1.yc sccmtrie150 YD. a r.

AG: %- M37.A N:

9: " ~/~'; ~:: OPPOSITE < "

QN?', "., ,' , SIDE) 1 '

¡ GRENADE ;® "" "~ ~ ~· k) .4. 1J ~. THROW1 " - ~. : .'

START- DODGE RUN

~? ' ~'~ ~'"J (~FINISH AND JUMP

ROAD

Notes On Layout Of Test Area

1. The horizontal ladder and dodge run and jump areas are placed off the field due to their immovable nature.

2. There is no preferred order of areas. The only criteria is that the facilities for the events should be on or nearthe same training area.

Figure 112. Typical physical combat proficiency area.

AGO 63.3A 237

32 YDS. - _

STARTING LINE

IO u

> I t

¡ I

READY LINE 0

> » I

Notes On Layout Of Crawl Area

1. Dotted lines indicate minimum size of area.

2. Short lines at the end of each lane bhoundary are preferred over a solid starting line as a solid lime line is erasedin crawling.

Figure 113. .SO-yard low crawl area.

line. To form the track, connect the outermost must be reconstructed with each administra-points of the two circles with tangent lines. tion of the test, equipment such as a reel-type

g. Equipment. The equipment needed to ad- steel tape, stakes, lime, lime marker, and simi-minister the test is divided as to the funetion lar equipment must be provided.of the equipment. (2) Event equipment. Certain equipment

(1) Layout equipment. If some of the is required during the administration of theevents are laid out on a temporary basis and test to include two stopwatches, one signal flag,

238 AGO 6303A

<6 AX " -

· -

NOTES ON LAYOUT OF AREA

1. Dotted lines indieate minimum size of area.

2. There are 14 rungs in eaeh lane. The rungs are made of pipe wili ;in uiidc d:ianltel.r *, I 1 I ifhzdv-.

3. The spacing between rungs is 18 inches, center to center.4. The bars or rungs are individually seated to allow tuirningr of Ihv lhlr iii il'. va:l ,:;,ralhv, rIh:iIi I :lle x::iw*-'hand turning on the bar. (See insert for detail)l. The 6 x 6 ineh support post should extend at least 1 feet uindergroindil.

6. Roof to extend 6 inehes on eaeh side and 12 inches on ecl-h eniil.

Figure 114. Horizontal Ladder Facility.

and 144 identification numbers. Any standard on a short handle, is suggested. Two sets of

stopwatch may be used, either a so-called 1/5- numbers are required. Each set to be numberedor 1/10-second watch. The watch must be of from 1 to 72. The background of each set must

the type which will retain the minute count in be a different color. Numbers must be providedaddition to timing whole seconds. A cloth flag with a means of holding the .number to the

is required. A red flag about 12 inches square, runner. Heavy cord or tape attached to each of

AGO 6303A 239

f' \\~~~\ \ - -~~~~~~~~~~\

Notes On Layout Of Area


2. Sand bags can be used to shore up sides of ditch and to establish uniform width of the ditch.

3. Obstacles are constructed as follows:

STOCK

Figure 115. Dodge, Run, and Jump Area.

the top corners in the form of a neck loop and (3) Scorer equipment. Scorers requiretwo side cords attached to the bottom corners items of equipment to enable them to carry outif the number are most satisfactory. The side their duties. A test event description must becords are each 20 inches long and are secured available to each of the five event supervisorsaround the runner's waist, tied in the rear. The for instruction of the examinees being tested.neck cord is made from material 24 inches in There should be 18 colored pencils for record-length. ing of scores and 18 clip-boards for the use of

240 AGc 6303A

75 YDS. 9

h90' m

O

THROWING LINE

3 1

Notes On Layout Of Area


2. Mark off squares and determine the center of the square.

3. Fasten one end of a length of rope to the center of the target.

4. Measure the desired radius and tie a pointed peg to the rope at that point.

5. Mark off the circle on the ground.

6. Mark the circle with lime.RADIUS OF CIRCLES

8 POINT - 2 FEET7 POINT - 4 FEET6 POINT - 6 FEET5 POINT - 8 FEETDISTANCE FROM CENTER

PEG ¡TO EDGE OF SQUARE IS121 6'

CENTERTARGET 1GUIDE 5

LINE

Figure 116. Grenoade throw area.

AGO 6303A 241

. . READY LINE

10 YDS-- - - - START - FINISH

LINE

150 YDS. 6 FT.

START- FINISH

10 YDS. LINE

+-i - SREADY LINE

150 YARD MAN CARRY AREA.

Figure 117. 150-yard man-carry area.

scorers to facilitate recording the results on must have a scorecard, DA Form 705 (fig.the scorecards. 103), and a lead pencil. Examinees usually

(4) Examinee equipment. Each examinee provide their own pencils.

242 AGO 6303A

T II

279 9 34

J«_~ t--~ ~185 YDS.

Notes On Layout Of Track


2. The track is one-quarter mile at the inside edge of track.

3. To layout track locate a horizontal mid-line in the center of the area. This line is 279 feet, 93/4 inches long.

4. From the end points of this line mark circles with a radius of 120 feet.

5. To form the track connect the outermost points of the two circles with tangent lines.

279 9 3/4 !

Figure 118. Quarter-mile track.

AGO 6303A 243

CHAPTER 26

THE ARMY MINIMUM PHYSICAL FITNESS TEST-MALE


405. Use and Composition of the Test fifth is a test of the legs; and the sixth is a testa. Use. The Army Minimum Physical Fit- of circulo-respiratory development.

ness Test is to be used in determining the mini-mum physical ability of those active Army per- 406. Method of Scoring and Standardssonnel who are aspigned to duties which pre-clude participation in a physical fitness pro- a. Scorng. A trained scorer who is familiargram that will prepare them for the Physical with the required form of each test event

Combat Proficiency Test. The AMPFT-M i should score the examinee. The examinee willalso for personnel who cannot be tested ori the be scored on a pass or fail basis. His perform-Physical Combat Proficiency Test due to lack ance on each event will be recorded in theof facilities. space provided on DA Form 705 (Physical Fit-'

b. Test Events. The test battery consists of ness Testing Record).six events. The examinee has a choice of a pri- b. Standards. To successfully pass the test,mary or an alternate selection in each of the the examinee must attain or exceed the stan-six events categories. The first category is a dard in each event of the six events he selectstest of flexibility; the second is a test of the to form his test battery. One event is to be se-shoulder girdle area; the third is a test of the lected from each category. The categories,abdomen; the fourth is a test of the back; the events, and standards follow:

Events Stavdards by Age Groups17-29 30-39

(1) A-Squat bender, or 10 repetitions 9 repetitionsB-Squat stretch 10 repetitions 9 repetitions

(2) A-Pushup, or 19 repetitions 17 repetitionsB-8-count pushup 7 repetitions 6 repetitions

(3) A-Situp, or 19 repetitions 17 repetitionsB-Body twist 10 repetitions 9 repetitions

(4) A-Legs over, or 16 repetitions 14 repetitionsB-Leg spreader 21 repetitions 20 repetitions

(5) A-Squat thrust, or 10 repetitions 9 repetitionsB-Mountain climber 21 repetitions 20 repetitions

(6) A-Stationary run, or 350 repetitions 275 repetitionsB-One-half mile run 4:00 minutes 4:00 minutes

407. Uniform for Testing matic conditions permit, jackets or outer shirtsmay be removed.

a. Examinees. The prescribed uniform for b. Officials. Scorers and other test officialstest participation is the work uniform for the should be uniformly and distinctly dressed forseason. No headdress is worn, and when cli- contrast with men being tested.

244 AGO 6303A

Section II. TEST ADMINISTRATION PROCEDURES

408. Preparations for Test by the number of men. The following proce-

a. Area and Facilities. The test may be ad- dure is recommended:ministered indoors or outdoors. No special fa- (1) Conduct an orientation and insure the

cilities are required. If the one-half mile run is examinees have a properly completed score-

selected, a one-quarter mile track will simplify card.test administration. (2) Assign men to lanes and caution them

b. Marking the Scorecarrd. The scorer will to remain in the same lane order throughout

indicate the event selected in each option cate- the test.gory, and also the degree of performance by (3) Explain and demonstrate the events

entering his initials in the appropriate block from the flexibility test category; administer

opposite the test event on the scorecard. and score these events; proceed to the events of

c. Equipment. With the exception of score- the shoulder girdle test category and the ab-

cards and pencils, no equipment is needed for dominal test category; and repeat the testing

the-first 11 events. For the half-mile run event process in the same manner.a stopwatch and identifying numbers are re- (4) Grant a 5- to 10-minute rest periodquired. after the third category. Advise against exces-

d. Standardization of Conditions. The admin- sive consumption of water during the break pe-istration of the test to a large group of men riod.makes it mandatory that the test effort be or- (5) Explain and demonstrate the eventsganized and efficiently operated. All testg o from the back test category; administer andexaminees is not completed with large test score these events; proceed to the events of the

groups; on occasion, individuals and small leg test category and the circulo-respiratory

groups of several men are tested. Care must be category; and repeat the testing process.exercised to administer the test uniformly and f. Testing Procedure. After all explanationsto standardize the conduct of all elements of and demonstrations are completed and the ex-the test. Regardless of the size of the test aminees have been assigned lanes, they main-group, the following elements of sound test ad- tain a file formation within each lane and stayministration should be completed: in the same numerical order throughout the

(1) An orientation to include the purpose, test. When the scorer is ready he calls the first

method of administration, scoring of the test, man forward, takes his scorecard and adminis-

preparation of the scorecard, and required ters the test event. As the examinee executesstandards. the event the scorer counts out loud the num-

(2) A correct demonstration of each event ber of satisfactory repetitions until the mini-

to insure that there is no misunderstanding of mum -number are completed. If a repetition is

the proper form and required standards. incorrectly executed, the number of the last

(3) Completion of all six selected test satisfactory repetition will be repeated. At the

events in one test period with all men taking completion of the event the performance willtheir selected event from each category in the be indicated on the scorecard and the card re-

same order of sequence. turned to the examinee. The scorer then calls

(4) Adequate rest periods between the the next examinee forward and repeats the

test events to allow for recovery prior to the process. This procedure is followed in alladministration of the next event. events except the one-half mile run. At the

e. Method of Administration with a Large conclusion of the final event the scorer retains

Group. Using a minimum of 12 lanes per test the scorecards.

event, 14 officials can administer the test bat-tery to 150 to 200 men in 2 hours. The officials 409 Method of Administration with aare designated as follows: one officer in charge,one demonstrator, and 12 scorers. If more or A similar procedure, as recommended in 408efewer men are to be tested, a greater or lesser and f, is followed for the testing of individuals

number of officials will be required as indicated and small groups. The informality usually as-

AGO 6303A 245

sociated with small groups must 'not conflict aminees, a smaller number of officials will bewith sound test administration. With fewer ex- required.

Section III. DESCRIPTION AND EXPLANATION OF TEST EVENTS

410. Flexibiity Events (5) Position of scorer. The scorer standsSquat Bender (primary) or Squat Stretch (al- to one side where he can see the full range ofternate). movement.

a. Purpose. These events measure the pres- 411. Shoulder Girdie Area Eventsence of a full range of flexibility in the major Pushups (primary), or 8-count pushups (alter-joints.

nate).b. Squat bender (fig. 119). a. Purpose. These events measure the(1) Starting position. Feet spread less strength of the shoulder girdle.

than shoulder width apart, hands on hips, el- b. Pushup (fig. 120).bows back. (1) Starting position. Front leaning rest

(2) Movement. Do a full knee bend, trunk position with body straight from head to heels.erect and thrust the arms forward. Recover to (2) Movement. Lower the body until thethe starting position, and with knees locked, chest touches the ground, keep body straight.bend forward at the waist and touch the toes Recover by straightening the arms and raisingand recover to the starting position. the body.

(3) One repetition. Down into the full (3) One repetition. Down and touch theknee bend, recover, touch toes, and recover is ground and recovery to the front leaning restone repetition. position is one repetition.

(4) Instructions. Explain and demon- (4) Instructions. Explain and demon-strate the correct starting position. Be certain strate the correct starting position. Be certainexaminees understand that they are to do a full examinees understand the body is to beknee bend, that they must touch the toes and straight from head to heels throughout theassume a fully erect position at the start and event. The chest is to touch the scorer's hand,at the end of each repetition. the elbows are to straighten completely in the

(5) Position of scorer. The scorer stands UP position, and no resting will be permittedto one side so he can see that the knees are during the event.fully bent, that the hands touch the toes, and (5) Position of scorer. It is recommendedthe erect position is assumed. that the men assume a prone position while

c. Squat stretch (fig. 119). placing their feet and hands in the proper posi-(1) Starting position. Erect position, tions. This permits them to rest while the

hands at sides, feet spread slightly. scorer gets into position and, at the same time,(2) Movement. Bend knees, incline trutnk provides a feel of the body in a straight plane

forward, and place arms between knees with from head to heels. The scorer lies on his righthands flat on ground beneath shoulders. hip and side on the examinee's right. This givesStraighten knees, keeping feet in place and fin- hi a clear view of the examinee's body and he

him a clear view of the examinee's body and hegers touchng ground. Again bend knees and can see any errors. The palm of his right handresume the first position. Recover to the erectresume the flrst position. Recover to the erect rests flat on the ground underneath the lowestposition. part of the examinee's chest. By keeping the

(3) One repetition. The aboye sequence is right forearm flat on the ground and angling it(4) Irepe tructions. Explain and demon- from in front of the examinee's right arm, thescorer's position will not prevent the examineestrate the correct starting position. Be certain from lowerg is body completely. The scor-

examinees understand they are to do a full er's e hand is ree to test the straighteningsquat initially, that on the stretch the knees ers lef t hand is free completion of the straighteningand arms are straight, and in execution of the ments and to point out body segments beingupright position the body is to be fully erect. ments and or raised separately. When in position

lowered or raised separately. When in position

246 AGO 6303A

s ONE T' TWO TIHREE FOUR

SQUAT BENDER (PRIMARY)

SQUAT STRETCH (ALTERNATE)Figure 119. Flexibility test events.

and ready, the scorer has the examinee assume inee's body causes the hips to protrude slightlythe starting position and begin his pushups. out of line, provided that the whole body isThere is no penalty if the contour of the exam- raised and lowered simultaneously.

AGO 6830A 247

PUSH UP (PRIMARY)

START EIGHT

TnfEE FIVE

ONE TWO os~ _T "-, SEVE tIX~~~~r~~~ >FOUR

EIGHT-COUNT PUSHUP (ALTERNATE)

Figure 120. Shoulder girdle test events.

c. Eight-count pushup (fig. 120). a full squat, that the body is straight from(1) Starting position. Erect position, head to heels and the chest is to touch the

hands at sides, feet together. ground during the pushup movement, and a(2) Movement. Bend knees, place hands full squat position is assumed with the knees

on ground between legs. Thrust legs to the outside of the elbows prior to returni.ng to therear. Execute two complete pushups and then starting position.thrust the legs forward bending the knees with (5) Administration and scoring. Thearms between the knees. Recover to the erect scorer kneels on one knee in a position which isposition. to the side of the examinee. From this position

(3) One repetition. The completion of al] the scorer has a good view of the squat and ofeight counts is one repetition. the extension of the body, and from this height

(4) Instructions. Explain and demon- he can see if the chest touches the ground dur-strate the correct starting position. Be certain ing the pushup part of the event.examinees understand the intial movement is

248 AGO 6303A

41,2. Abdominal Area Events (3) One repetition. Sit up, touch toes, andSitups (primary), or body twist (alternate). resume the supine position is one repetition.

a. Purpose. These events measure the (4) Instructions. Explain and demon-strength of the abdominal muscles. strate the correct starting position. Assure ex-

b. Situps (fig. 121). aminees understand that in sitting up the(1) Starting position. Supine (back) posi- hands are to come forward and touch the toes,

tion, arms overhead, palms facing. that in returning to the supine position the(2) Movement. With a sharp movement arms are to remain straight and contact the

sit up, thrust the arms forward and touch the ground, and that throughout the movement thetoes. (Keep the legs straight and the heels in legs are to remain straight and in contact withcontact with the ground.) the ground.

SITUP (PRIMARY)

BODY TWIST (ALTERNATE)

Figure 121. Abdominal test events.

AGO 6308A 249

(5) Administration and scoring. The and that the arms and trunk remain on thescorer stands to one side of the examinee in a ground as the legs are returned to the startingposition that allows him to view the examinee position.and determine if the hands touch the toes, the (5) Position of scorer. The scorer standslegs maintain contact with the ground, and the to either side of the examinee.arms fully contact the ground when the return c. Leg spreader (fig. 122).is made to the supine position. (1) Starting position. From back position,

c. Body twist (fig. 121). raise legs with heels 10 to 12 inches from the(1) Starting position. Back position with ground.

arms out to sides and legs raised to the verti- (2) Movement. Spread legs as far as pos-cal. sible; close them together. Continue to open

(2) Movement. Lower legs to the left, and close legs until required repetitions haveraise legs to the vertical, lower to the right, been completed.again raise to the vertical. (Keep legs together (3) One repetition. Opening and closingand the head and hands in contact with the legs is one repetition.ground throughout the exercise.) (4) Instructions. Explain and demon-

(3) One repetition. The above sequence is strate the correct starting position. Be certainone repetition. examinees understand the head and shoulders

(4) Instructions. Explain and demon- must remain on the ground throughout thestrate the correct starting position. Be certain event, that the feet cannot be raised more thanexaminees understand the following sequence: 12 inches from the ground, and that resting isthe event starts with the legs straight and not permitted once the event starts.raised to a vertical position; the legs are low- (5) Position of scorer. The scorer standsered to the ground under muscular control and to the right or left front of the examinee.are not allowed to fall to the ground; in rais-ing the legs from the ground to the vertical 414. Leg Area Eventsthere is to be a slight pause at the vertical, be- Squat thrust (primary), or mountain climberfore lowering to the opposite side.

(5) Administration and scoring. The (alternate)scorer stands to the right or left front of the a. Purpose. These events measure the mini-examinee to insure a view of the head, hanlds, mum strength and endurance of the leg mus-and legs through the entire range of move- cies.

~~~~~~~~~ment. ~b. Squat thrust (fig. 123).(1) Starting position. Erect position, feet

~413. Back Area Events together.413. Back Area Events (2) Movement. Bend knees and placeLegs over (primary), or leg spreader (alter- hands on ground shoulder width apart. Thrustnate). legs to the rear, body straight from head to

a. Purpose. These events measure the mini- heels. Move legs forward assuming squat posi-mum strength of the back muscles. tion, elbows inside of knees. Assume erect

b. Legs over (fig. 122). position.(1) Starting position. Supine position, (3) One repetition. Down into full squat,

arms overhead, palms upward. legs to the rear, back to full squat and return(2) Movement. Raise the legs and swing to the erect position is one repetition.

them backward over the head until toes touch (4) Instructions. Explain and demon-the ground. Recover by returning legs to the strate the correct starting position. Be certainstarting position. examinees understand a full squat is necessary,

(3) One repetition. Touch toes overhead that the knees are spread and the arms are be-and recover to supine position is one repetition. tween the knees, the body is straight from

(4) Instruction. Explain and demonstrate head to heels during the thrust, the full squatthe correct starting position. Be certain exami- is again assumed on the return from thenees understand the toes are to touch the thrust, and the full position is assumed at theground as the legs are passed over the head, end of the movement.

250 AGO 6303A

- r

LEGS OVER (PRIMARY)

SIDE VIEW TOP VIEW

LEGS SPREADER (ALTERNATE)

Figure 122. Back test events.

(5) Position of scorer. The scorer stands 415. Circulo-Respiratory Area Eventsto the right or left front of the examinee. Stationary run (primary), or one-half mile run

c. Mountain climber (fig. 123). (alternate).(1) Starting position. Front leaning rest a. Purpose. These events measure the mini-

position, body straight from head to heels. mum circulo-respiratory endurance.(2) Movement. Bend the knee and bring b. Stationary run (fig. 124).

the left foot as far forward as possible, return (1) Movement. Run in place, lift feet 4 toleft leg to original position. Repeat movement 6 inches off ground. At the completion of everywith the right leg. Continue exercise alternat- 50 steps do 10 "knee touches." Repeat sequenceing left and right legs in quick time cadence. until the required number of steps is com-

(3) One repetition. A leg thrust forward pleted.and return to the rear is one repetition. (2) One repetition. Count a step each time

(4) Instructions. Explain and demon- left foot touches the ground.strate the correct starting position. Be certain (3) Knee touches. From a stride position,examinees understand the body is to be bend the knees and touch the knee of the rearstraight from head to heels through the event, leg to the ground, straighten legs, jump up-that the foot is to come forward as far as pos- ward, and change position of the feet. Againsible, and the alternation of legs is to be made bend knees and touch the opposite knee. Con-in quick time cadence. tinue alternately touching each knee.

(5) Position of scorer. The scorer stands (4) Instructions. Explain and demon-to either side of the examinee. strate the correct running cadence and the

AGO 6303A 251

SQUAT THRUST (PRIMARY'

MOUNTAIN CLIMBER (ALTERNATE)

Figure 123. Leg test events.

Figure 124. Stationary run and knee touch (primary).

method used in the "knee touches." Be certain sured track or along a level road which hasexaminees understand they are to do 10 "knee been measured.touches" after each 50 running steps. The"knee touches" are not counted as steps. (2) Examinees are to run at their own in-"knee touches" are not counted as steps. dividual pace.

(5) Position of scorer. The scorer standsto the right or left front of the examinee. (3) The administration of the one-half

c. One-half mile run. mile run will be conducted in the same manner(1) The run may be made around a mea- as the one-mile run (para 403).

252 AGO 6303A

CHAPTER 27

THE AIRBORNE TRAINEE PHYSICAL FITNESS TEST


416. Use and Composition of the Test of the scorecard, the scorer will enter the testa. Use. The airborne trainee physical fitness title in the block entitled "(Other (Specify))"

test is to be used as a means of determining the and he will complete the required informationphysical ability of the applicant for acceptance on the remainder of that line. The "Remarks"to and retention in the airborne course of in- section will be used to record the test event ti-struction. tles and the applicant's performance on each

b. Test Events. The test battery consists of test event.five events as follows: chinups, knee bender, b. Standards. To successfully pass the test,pushups, situps, and an endurance run. the applicant must reach the standard in each

test event. The standards follow:

417. Method of Scoring and Standards (1) Chinups-six.(2) Knee bender-80 (2-minute period).a. Scoring. The applicant will be scored by a (3) Pushups-22.

trained scorer who is thoroughly familiar with (4) Situps-20.the required form and the minimum standards (5) Endurance run-one mile in 81/2 min-for the test events. The applicant will be utes or less.scored on a pass or fail basis. His performanceon each event will be recorded on the reverse 418. Uniform forTestingside of DA Form 705 (Physical Fitness Test- a. Examinees. The prescribed uniform foring Record). The applicant will record the per- test participation is boots and the work uni-sonal identifying information on the face of form of the season. No headdress is worn; and,the card as specified on the first, second, and when climatic conditions permit, jackets orthird lines. The face of the card will be identi- outer shirts may be removed.fied by writing diagonally across the lower b. Officials. Scorers and other test officialshalf of the card "Airborne Trainee PFT-See should be uniformly and distinctively dressedreverse side." Using line 7 on the reverse side for contrast with men being tested.

Section II. TEST ADMINISTRATION PROCEDURE

419. Preparation for Test the test group, the following elements of soundThe administration of the test to a large group test administration should be completed:of men makes it mandatory that the test effort a. An orientation to include the purpose,be organized and efficiently operated. All test- method of administration, scoring of the test,ing of applicants is not completed with large preparation of the scorecard, and requiredtest groups; on certain occasions individuals standards.and small groups of several men are tested. b. A correct demonstration of each event toCare must be exercised to administer the test insure that there is no misunderstanding of theuniformly and to standardize the conduct of all proper form and required standards.elements of the test. Regardless of the size of c. Completion of all five test events in one

AGO 6303A 253

test period with all men taking the events in c. Explain and demonstrate the chinupthe same order of sequence. event, administer and score it, then proceed to

d. Adequate rest periods between the test the knee bender and pushup events, and ad-events to allow for recovery prior to the administer them in the same manner.ministration of the next event. d. Grant a 5- to 10-minute rest period after

the pushup event. Advise against excessive420. Method of Administration with a Large consumption of water during the break period.

Group e. Explain and demonstrate the situp eventUsing a minimum of 12 lanes per test event, 14 and administer and score it as prescribed; thenofficials can administer the test battery to 150 move to the run area, explain the runningor 200 men in 2 hours. The officials are desig- event, and have the men complete it.nated as follows: one officer in charge, one f. Retain the scorecards at the completion ofdemonstrator, and 12 scorers. If more or fewer the running event.men are to be tested, a greater or lesser num-ber of officials will be required as indicated by 421. Method of Administration with a Smallthe number of men. The following procedure is Grouprecommended: A similar procedure, as recommended in para-

a. Conduct an orientation and insure the ex- graph 420, is followed for the testing of indi-aminees have properly completed their score- viduals and small groups. The informality usu-cards. ally associated with small groups must not con-

b. Assign men to lanes and caution them to flict with sound test administration. Withremain in the same lane order throughout the fewer examinees, a smaller number of officialstest. will be required.

Section III. DESCRIPTION AND EXPLANATION OF TEST EVENTS

422. Chinups-Test Event 1 g. Instructions. Explain and demonstrate thea. Purpose. This event is devised to test; arm fully extended "dead" hanging position with

and shoulder flexor strength (fig. 125). the proper grasp. Show that the chin is placedb. Equipment. There is one horizontal bar over the bar at the top of the movement and

per lane, made of plumber's pipe or a gymna- that the arms are fully extended, the elbowssium horizontal bar 11/2 inches in outside diam- completely straight, at the bottom of the move-eter. The bar must be rigidly supported at a ment (the hanging position). Explain that theheight of 8 feet above the ground and the up- body must be kept from swinging and that it isright supports must be 5 feet apart. There permissible to raise the legs and flex the hipsmust be a movable stand at each bar for short when pulling up, but that any kicking, bicy-men to stand on to reach the bar. cling, or jerking motion with the trunk or legs

c. Officials. There is one scorer per lane. is not acceptable. Inform the men that no pen-d. Organization. The men stand in order be- alty is exacted for hanging on the bar to rest

hind the restraining line in their respective in the bottom position but that this is not tolanes. The scorers take each man's scorecard their advantage. Tell them that half-completedwhen he is called forward for the test. chinups are not counted, and that the scorer

e. Starting position. The bar is grasped with will repeat the number of the last correctthe palms turned toward the face, the thumbs chinup when incorrect execution is detected.underneath the bar. The body is fully extended h. Administration and scoring. Caution thein a "dead" hanging position with the arms men to assume the "dead" hanging positionstraight and the feet above the ground. and wait for the scorer's command to begin.

f. Movement. Pull the body directly upward The scorer is at the examinee's left in such auntil the chin is placed over the bar. Lower the position that he has a clear view of the bar. Ifbody until the elbows are completely straight the examinee begins to swing widely, theand the body is again in the "dead" hanging scorer should stop the swinging by extendingposition. Repeat as many times as required. his left arm across the front of the examinee's

body, being sure not to hinder the execution of

254 AGO 6303A

the chinups. He counts aloud the number of knees, and returning the hands to the hips. Re-chinups correctly executed. When a chinup is peat as many times as required.not correctly executed, the scorer repeats the g. Instructions. Explain and demonstrate thenumber of the last correct one. The scorer rec- correct starting position. Be certain examineesords the number of correct chinups on the understand the correct knee bend and that only

scorecard and returns the card to the exami- the tips of the fingers touch the ground. Tellnee. them the scorer will repeat the number of the

last correct knee bender when incorrect execu-tion is detected. Some of the common errors

Ao~ ~ are failure to correctly bend the knees, failureto touch the ground, and failure to assume thecompletely erect position after the bend hasbeen executed.

*h. Administration and scoring. The scorerstands to one side so he can see that the kneesare properly bent and the fingers touch theground as prescribed. From this position hecan view the examinee to see that a properlyerect position is assumed after each knee bend.The scorer counts aloud the number of cor-rectly executed knee bends. When a knee bendis done incorrectly, he repeats the number ofthe last correct one. The scorer records the

Li~ 11 ~~~~number of correct knee bends on the scorecardand returns it to the examinee.

STARTING

POSITION

Figure 125. Chinups.

423. Knee Bender-Test Event 2a. Purpose. This event measures the strength

and endurance of the leg muscles (fig. 126). -b. Equipment. None.c. Officials. There is one scorer per lane.d. Organization. The men stand in numerical STARTING

order behind the restraining line in their POSITIONrespective lanes. The scorer takes each man'sscorecard when he is called forward for the Fgure 126. Knee bender.test.

e. Starting position. The feet are spread less 424. Pushups-Test Event 3than shoulder width apart, hands on hips, a. Purpose. Pushups measure arm and shoul-

thumbs in the small of the back, elbows back. der extensor strength (fig. 127).f. Movement. Do a knee bend and at the b. Equipment. None.

same time bend slightly forward at the waist c. Officials. There is one scorer per lane.

and thrust the arms between the legs until the d. Organization. The men stand behind the

extended fingers touch the ground. The hands restraining line in their respective lanes until

are about 6 inches apart. The bend is approxi- the scorer calls on them to perform. The scorer

mately a three-quarters bend. From this knee takes each man's scorecard when he comes for-bend position, recover to the starting position ward.by moving the body upward, straightening the e. Starting position. The front leaning rest

AGO 6303A 255

position is the starting position. The body is his right hand rests fiat on the ground under-straight from head to heels, the palms are fiat neath the lowest part of the examinee's chest.on the ground directly underneath the shoul- By keeping the right forearm flat on theders, and the elbows are straight and locked. ground and angling it from in front of the ex-The body weight is supported on the hands and aminee's right arm, the scorer's position willtoes throughout the event. not prevent the examinee from lowering his

f. Movement. Bending only the elbows, lower body completely. The scorer's left hand is freethe body in one straight plane until the chest to test the straightening of the elbow at thetouches the scorer's hand. Straightening and completion of the movements and to point outlocking the elbows, raise the body in one body segments being lowered or raised sepa-straight plane, returning to the original front rately. When in position and ready, the scorerleaning rest position. Repeat as many times as has the performer assume the starting positionrequired, keeping the body in a straight line and begin his pushups. He counts aloud thefrom head to heels. repetitions done correctly and repeats the num-

g. Instructions. Explain and demonstrate ber of the last correct pushup for all incorrectthat the arms are straight with elbows at the ones. There is no penalty if the contour of thebeginning and completion of the movement, examinee's body causes the hips to protrudeand that the chest must touch the scorer's slightly out of line, provided that the wholehand, but the stomach and thighs must not body is raised and lowered simultaneously. Thetouch the ground. Also explain that the whole scorer enters the number of repetitions on thebody must be maintained in a straight line as it scorecard and returns it to the examinee.is lowered and raised; that is, there is to be nobreaking at the hips or shoulders so that either 425. Situps-Test Event 4body part is lowered or raised in advance of a. Purpose. This event primarily measuresthe other or as a separate segment. Likewise, abdominal strength (fig. 128).dipping or rolling through the shoulders is ille- b. Equipment. None.gal, as is lowering or raising the body with one c. Officials. There is one scorer per lane.arm or shoulder at any time. Resting is not d. Organization. The men stand behind thepermitted during the repetitions. Instruct the restraining line in their respective lanes untilmen that the scorer will repeat the number of the scorer calls on them to perform. The scorerthe last correct pushup when incorrect execu- takes each man's scorecard when he comes for-tion is detected. ward.

h. Administration and scoring. It is recom- e. Starting position. The examinee lies fiatmended that the men assume a prone position on his back with his knees flexed, both feet fiatwhile placing their feet and hands in the pro- on the ground. The correct angle of the thighsper positions. This permits them to rest while to the ground beneath them is 45 °. If the heelsthe scorer gets into position and, at the same are too near the buttocks, the applicant willtime, provides a feel of the body in a straight not be able to sit up. His legs are spread shoul-plane from head to heels. The scorer lies on his der width apart. He interlaces his fingers andright hip and side to the right of the examinee. places them behind his head in contact withThis gives him a clear view of the examinee's the ground. The feet are not held by anotherbody and he can see any errors. The palm of person.

STARTING

POSITION

Figure 127. Pushups.

256 AGO 6803A

f. Movement. Bend forward at the waist and done, he repeats the number of the last correctraise the upper body until the head is directly one. No situp is credited if the hands are un-over the knees. Heels are not to leave the clasped from behind the head, if the back isground. Elbows remain in the same plane to used to bounce up from the ground (whichthe head and body throughout the event. The means the shoulders would not touch theupper body is slowly lowered to the starting ground), or if one shoulder or elbow is used toposition until the head touches the ground. push up. The examinee is not penalized if hisRepetitions are done at a slow cadence, with no heels slide forward slightly, as long as therest periods. knees remain flexed and the heels maintain

g. Instructions. Explain and demonstrate the contact with the ground. The scorer enters thecorrect starting position and the proper execu- number of repetitions on the scorecard and re-tion of the situps to be sure that the men un- turns it to the examinee.derstand the movement. Warn them that theirknees must remain flexed during each situp, 426. Endurance Run-Test Event 5the heels cannot leave the ground at any time, a. Purpose. This event measures circulo-res-and they may not roll up on one side and push piratory endurance.up with one elbow. Tell them they must do the b. Equipment. One stopwatch or watch withrepetitions at a slow cadence, with no rest pe- a sweep second hand.riods. Instruct the men that the scorer will re- c. Area. A large training field on which apeat the number of the last correct situp when one-quarter mile track has been staked out, orincorrect execution is detected. a level road over fiat terrain, may be used as a

h. Administration and scoring. When the running surface. A 1-mile route is designatedperformer is in position and ready, the scorer with wooden stakes marking the start point,has the performer assume the starting position finish point, and one-quarter mile intervals.and begin his situps. He counts aloud the cor- d. Oficials. For large groups there is arect executions. When a situp is improperly scorer who times the event and controls the

n L

STARTINGPOSITION

Figure 128. Situps.

257AGO 6303A

conduct of the run, and a guide who runs with h. Instructions. The men are instructed totne group and sets the pace. maintain formation while running, and are in-

e. Organization. The run is conducted with formed that the guide will set the proper pace.groups of men formed in a column formation. They will be instructed in the commands to beCompany-size units may run at the same time used to control the column in the execution ofwith the platoons serving as running groups. the test. The scorer should announce the 4-The scorer issues the command to assume the minute, 2-minute, 1-minute, and 1/2-minutedouble time. time intervals remaining.

f. Starting position. The men are assembled i. Administration and scoring. The eventin the proper column formation (column of 2's, may be administered to a large group, to sev-3's, or 4's, as appropriate to the size of the eral men, or to an individual as previously pre-group), with short men to the front. When all scribed. An individual examinee usually doesis ready, the column is moved forward a short not require a guide or pacer, and if the event isdistance before the running period is started. administered on a training field, the scorer

may stand in the center of the field and controlthe group or individual examinee from thisMARCH, the examinees retain their places in central location as the runner (s) circles aboutthe column formation and execute the com-eld. Ths method o admnstraton re-the field. This method of administration re-

mand The double tinme i65s executed as pre- lieves the scorer of running with each group toscribed in paragraph 165. Length of steps isd Scoring is based upon successfulabout 40 inches. The scorer has the group exe- completion of the run as prescribed. The scorercute the run. The formation is maintained dur- should announce the remaining times as pre-ing the run. scribed in h above.

258 AGO 6803A

PART SIX

THE HUMAN BODY

CHAPTER 28

THE BODY AND PHYSICAL FITNESS

427. Physical Fitness and physical traini.ng supervisors can develop

ai. Physical fitness is a product of anatomical an effective program of physical training. Aprogram with such a solid foundation elimi-and physiological fitness. Anatomical fitness program with such a solid foundation elimi-

requires the possession of all parts and organs nates certain fads which are at times projectedof the body which are essential to the soldier. as short cuts to physical conditioning and areThe Medical Corps is responsible for seeingthat men who take physical trafining are ana- c. Leaders, to be effective, must understandtomically fit. This is usually done before the the relationship of good physical fitness tomen are inducted. Therefore, in the physical mental fitness. Physical health cannot be sepa-training program, we are concerned princi- rated from mental health. Poor physical healthpally with physiological fitness. Physiological is as often due to the condition of the mind andfit.ness is the capacity for skillful performance emotions as to purely physical causes. Aand rapid recovery. healthy state of mind is characterized by

b. Every man who undergoes physical condi- cheerfulness, confidence, and interest. An un-tioning and, particularly, leaders who have a healthy state of mind is characterized by indif-part in conducting conditioning exercises, ference, discouragement, worry, and a feelingshould possess a practical understanding of the of inferiority. The physical training program.nature of physical fitness. can help correct this unhealthy state of mind.

c. To intelligently direct the conditioning ofthe human body, the instructor must under-stand the way exercise affects the several or- 429. Body Functioning During the Toughen-gans and systems in the body and know the ing Stagedifference between fit and unfit men. Attaining physical fitness is not an overnight

process; the body must go through two stages.428. Knowledge of the Human Body The first is the toughening stage. It lasts for

a. The human body, like weapons and mach- about 2 weeks while the body goes through aines, must be understood before proper tech- soreness and recovery period. When a muscleniques and care can be employed in condition- with an inadequate or poor blood supply (suching it. If the personnel directing the physical as a little used muscle) is exercised to any de-training program do not understand the struc- gree, the waste products of muscle activity col-ture and functioning of the human body, they lect more rapidly than the blood can removemay fail to condition their troops properly for them. This acid waste builds up in the musclevigorous physical action. This chapter and the tissue and irritates the nerves in the musclefollowing chapters provide information con- fiber. As the exercise continues, more blood iscerning the machine with which we work-the carried through the muscle. The additionalhuman body. quantities of blood remove the waste materials

b. With an understanding of the basic physi- more rapidly, causing the soreness to disap-ological processes of the body, commanders pear.

AGO 6303A 259

430. Body Functioning During the Slow Im- thesize back into glycogen; thus he is forced toprovement Stage stop his exercise. Continued training raises the

The second stage in attaining physical fitness level of this crest load. This is an importanis the slow improvement stage. After the body consideration in military physical training.has passed the toughening stage, the blood cir- 433. The Overload Principleculation in the muscles increases and the body a. Muscular use strengthens and improvesas a whole becomes a more efficient machine. body functioning; disuse promotes atrophy.The improvement is rapid in the first few Stated another way, the amount of muscularweeks, but as a higher level of skill and condi- development obtained through exercise is com-tioning is reached, the improvement becomes parable to the demand made on the system.less noticeable. The body reaches its maximum With a normal amount of exercise, muscles de-level of performance between 6 and 10 weeks, velop only enough to perform that amount ofand should then be maintained at this peak. work with ease. Only the number of muscle431. Sustuining Stage fibers needed to move a given load are brought

into play. If there is no further increase in theA third stage in which physical fitness is mnain- amount of exercise demand, there is no im-tained is called the sustaining stage. provement in the function or increase ofa. Prior to this stage the body has reached a strength or endurance. If, however, one wishesstrength or endurance. If, however, one wisheslevel of physical conditioning established by to improve the funtio, this demad must beto improve the function, this demand must beexercises in the first two stages. This maye be aexample, it is assumed that anpeak condition or a somewhat lesser state. In individual is able to lift a weight of 40 poundssome cases it may be a plateau beyond which with his right arm. If this individual were tothe individual could progress only throlugh a with his right arm. Ight of individual wer e tovery rigorous training program. Regardless of exercise with a weight of only 3 or 4 pounds,very rirgre, the individual who passes throue of he could exercise until the muscle was practi-degree, the individual who passes through the cally exhausted, and still such exercise wouldslow improvement stage enters the sustaining not markedly increase the strength of the mus-stage. cle, as he already has more than enough

b. It is necessary to continue exercising at strengt, as h e already ha much weight. On theapproximately the same dosage to retain the other hand, i this individual were to exercisecondition developed. A soldier who has beencondition developed. A soldier who has beenditio n with a 40-pound weight, he would tire rapidly,trained until he is in excellent conditionl will perhaps in five or six movements. If he were tolose this high state of fitness on a 20-day fur- continue to exercise with this load until helough if he does nothing to maintain this state could raise it 15 or 20 times, and then increaseof physical development. Troops could also lose the weight to 45 pounds, then to 50 pounds,the edge of condition on a long journey on a adding additional weight as the strength in-transport where nothing is done to provide ex- creased, the muscle would develop in strengthercise. and size very rapidly.

c. To retain the human mechanism in a b. Another example may be found in circu-well-conditioned state, a maintenance programshould be instituted. This program can be ofshould be instituted. This program , can be o wished to train to the point of being able torelatively short duration. For example, it is run a mile in 4 mnutes and 20 seconds, herun a mile in 4 minutes and 20 seconds, hepossible to maintain this atate of conditioning would have to run faster and faster, relative tothrough 15 to 20 minutes of exercise a day, but his present ability, until this point wasthe exercise must be quite strenuous. reached. If, on the other hand, he were to run432. Crest Load a mile in 10 minutes every day, he could doWhen432. Crthe individual reaches thest Lload this for many, many years, and still not be ableWhen the individual reaches the highest level to run a mile at the rate of 6 or 7 minutes. Theat which he can continue for some time, he is overload principle then, means that the indi-then at his "crest load." If he increases the vidual develops in proportion to the demandamount of exercise, he quickly runs into an ex-cess of what is called "oxygen debt," that is, he and that he must increases if he is to continue to idevelops more lactic acid than he can resyn- ability increases if he is to continue to im

prove. Conversely, if the individual does les4260 AGO 6303A

exercise than he has been accustomed to doing, They should not hold the vomitus in theirhe rapidly "deconditions." Hence officers and mouth or swallow it since their rapid breath-men assigned to sedentary-type jobs with oping could cause it to be inhaled. Althoughportunity for only very mild exercise rapidly vomiting is not a frequent occurrence it is alose their strength and endurance. natural occurrence and should not be cause for

c. The overload principle does not mean that embarrassment.the individual should be "overloaded" to thepoint of undue strain. It means that the re-quirements must be over his usual load. In the a. Continuous exercise results in an increaseuse of conditioning exercises, the instructor in size and structural development of the es-can increase the dosage either by increasing sential vital organs, such as digestive organs,the cadence or by adding to the load carried. In liver, and pancreas. This means that the indi-running, for example, the speed (cadence) can vidual develops enough visceral structure tobe increased, and in conditioning drills, grad- care for the increased demand being madeuation from Drill One to log exercises will in- upon these structures.crease the load by adding the weight of the b. Body size tends to increase and it is possi-log. The theory of overload is one of the most ble to put several inches on the circumferenceimportant principles for the physical training of the chest. This increase in girth of the chestsupervisor and instructor to remember and is partly due to an increase in the mass of mus-practice. cles on the back and chest. The increase of

shoulder width is partly due to development of434. Exercise and Diet muscle on the shoulders, particularly the del-

a. Regular exercise has a tendency to in- toid muscles.crease the appetite. If this desire for greater c. There tends to be an increase in bonyamounts of food is satisfied with a balanced growth and development with such strenuousdiet, the body benefits. exercise. It is not uncommon for a young sol-

b. There are two main types of foods: body dier to grow half an inch in height and there isbuilding and energy producing. Body building considerable increase in the length of bones be-foods consists of proteins, which build up tis- yond that experienced by inactive workers ofsue and replace wear and tear. Energy produc- the same age.ing foods are of two types: carbohydrates andfats. Carbohydrates provide a quick source of 436. Systems of the Bodyenergy, while fats act as a reserve store of en- The systems of the body include the skeletal,ergy. In addition, food contains vitamins, mi- muscular, circulatory, respiratory, endocrine,neral salts, and water. During hot weather and digestive, genitourinary, and nervous systems.

strenuous training periods, the fluid intake All the systems must work in cooperation with

should be replenished promptly. Proper diet one another to insure a sound body. For physi-

must be supplemented with proper rest to cal training purposes, however, it is not neces-provide the digestive system time to break sary to consider all systems. The first five sys-

down the food substances into their constitu- tems are those most affected by exercise andents and feed them back into the system in the therefore are the systems which are empha-form of energy. sized in the chapters concerning "Body Struc-

c. Occasionally, during early periods of con- ture" (chap 29), "Body Functioning" (chap

ditioning or later when men are well condi- 30), and "Posture Training" (chap 31). The

tioned, violent exercise may cause vomiting. effects of exercise on these systems is included

Should this happen instruct them to spit it out. - in chapter 30.

AGO 6303A 261

CHAPTER 29

BODY STRUCTURE


an upright position with the arms at the sides,437. Body Composition palms forwarda. The various parts of the five body sys- c. Medan Plane. An imaginary plane run-

tems most affected by exercise are identified i ning through the body from the front to thethis chapter by name, location, and main char- rear, dividing the body into equal right andacteristics. left halves.

b. This chapter also provides sufficient infor- d. Medial. When this term is used in refer-mation concerning body structure to support ence to a body part, it indicates that the part isthe discussion of body functioning in chapter nearer the median plane than some other body30, and posture training in chapter 31. part.

e. Lateral. Lateral means toward the side438. Terminology and farther from the median plane.A thorough understanding of the following f. Superior. Superior is used in the definitionterms should precede the study of body struc- of a body part that is higher or nearer theture and functioning. head.

a. Anatomry. Anatomy is the study of body g. Inferior. This term indicates that thestructure. Such study concerns the size, shape, body part is lower or farther from the head oflocation, and composition ofth body.

and organs. h. Anterior. Anterior refers to the front.b. Anatomical Position. In the study of body i. Posterior. Posterior is the word used to de-

structure the body is always assumed to be ir. note behind or toward the rear.

Section II. THE SKELETON

439. General view all the major bones. The front and rearThe skeleton is composed of about 206 bones. views are shown in figure 129.Bones are of fo types: fat bones, a. Head. The skull is composed of 22 sepa-breast bone; long banes, as in the egs short rate bones. These bones are fused together, orbones, as found across the arch of the foot; attached, and provide protection for the brainand irregular bones, as in the spinal column. and give shape to the face.Bones manufacture, in the marrow, red blood b. Shoulder Girdie. The following bonescells for the body. They also furnish support form the shoulders and provide a place of at-tachment for the arms:for the attachment of muscles and protectionfor the vital organs, such as the brain, lungs, (1) Clahvicle (collar bone). A long bone,and heart. In general, bones may be classified one on each side, connecting the shoulder andaccording to their location. breast bone.

(2) Scapula (shoulder blade). A broad,440. Bones of the Skeleton flat bone with a raised ridge extending later-Both sides of the skeleton must be exami.ned to ally across the superior part of the bone.

262 AGO 6303A

e. Arm Bones. The following are the major ment for the legs. They are formed by thebones of the arm: lower portion of the spinal column and the

(1) Humerus. Upper arm bone. bones of the pelvis. The pelvis is a bony struc-(2) Radius. A long bone in the forearm ture consisting of 11 bones, all fused together

on the thumb side. to form the complete unit. These bones are the(3) Ulna. A long bone in the forearm on pelvic girdle (hip bones), one on either side,

the little finger side. each consisting of three bones which fuse to-d. Rib Cage. The rib cage protects the spinal gether during early life into one bone, and the

cord, lungs, and heart and is formed by the fol- sacrum composed of five bones.lowing bones: f. The Leg Bones. The following are the

(1) Spinal column. About 29 to 32 irregu- major bones of the leg:lar bones divided into cervical, thoracic, lum- (1) Femur. A long bone in the thigh, at-bar, and sacral regions. taching the leg to the pelvis.

(2) Sternum (breast bone). A flat bone (2) Patella. A fiat bone forming the kneeforming the center portion of the rib cage. cap.

(3) Costae (ribs). Twenty-four long (3) Fibula. A long bone on the lateralbones joining the spinal column and sternum. side of the leg.

e. Hips. The hips protect the organs of the (4) Tibia. A long bone on the medial sidelower abdomen and provide a place of attach- of the leg.

SKULL ' SPINAL COLUMN

CLAVICLE STERNUM CERVICAL VERTEBRAE

THORACIC VERTEBRAE

HUMERUS - COSTAE

LUMBAR VERTEBRAE

RADIUS

PELVIS

COCCYX

FEMUR

PATELLA

4" FIBULA

CALCANEUS iHEEL BONE,

TIBIA

A FRONT VIEW OF SKELETON B REAR VIEWOF SKELETON

Figure 129. Front and rear views of skeleton.

AGO 6303A 263

g. Spinal Column. The spinal column is di- joints, and the cartilage around certain jointsvided into five areas and the vertebrae are to deepen sockets.named according to area. References to these b. Ligaments are connective tissue that bi-ndareas are frequent in posture training. bones together; they are extensible but not

(1) Cervical vertebrae. Seven vertebrae elastic. Because of this characteristic majorthat form the neck. sprains are serious; while healing does occur,

(2) Thoracic vertebrae. Twelve vertebrae the stretched ligaments never quite return toto which the ribs attach, forming the rear of their former position.the rib cage.

(3) Lumbar vertebrae. Five vertebrae in 443. Jointsthe area between the rib cage and the hips.

the(4) Sacrum. Fiv between the rib cage and thebrae hipused to- A joint is a place of union, usually more or lessmovable, between two or more bones. Joints,gether, forming the rear portion of the pelvis. between two or more bones. Joints,

(5) Coccyx. Small vertebrae on the end of because of their movement (or lack of move-ment in some cases), are divided into threethe sacrum, usually fused together. The nuni- ment in som e ases), ar e divided into three

ber of these bones varies depending upon the~~~individual.~ ~ ~freely movable.

h. Heel Bone. The calcaneus (heel bone) is a a. The immovable joint has no joint cavity.short bone that forms the heel. It serves as a Examples of this type of joint are the bones ofplace of attachment for the muscle in the calf thead and face-

~of the l ~ower l~eg.~b. The slightly movable joint provides verylimited movement. Examples of this type of

441. Characteristics of Bones joint are the vertebrae and sternum.

Bones of the skeleton have definite characteris- c. The freely movable joint permits maxi-tics, with ridges, projections or depressions ap- mum movement. The bones forming a joint ofpearing on most of them. These areas have the this type are held in place by ligaments. Freelyprimary purpose of providing a place for the movable joints are of greater importance inattachment of muscles. physical training because they are affected by

exercise. The main effect is to increase their442. Cartilage and Ligaments mobility and stability with a combined increaseThe joints in the body are connected and sup- of muscle power and control. Types and exam-ported by cartilage and ligaments. ples of movable joints are-

a. Cartilage is a tough, elastic, translucent (1) Rotary (radius and ulna in rotationtissue that acts as a shock absorber or buffer of the forearm).between bones. Examples are the discs between (2) Hinge (ankle and elbow joints).the vertebrae, the connector tissue attaching (3) Ball and socket (hip and shoulderthe ribs to the sternum, the buffers in the knee joints).

Section III. THE MUSCLES

444. General 445. Muscle StructureMuscles are of three classifications: involun- a. The unit of structure of the muscle is thetary, voluntary, and cardiac. Involuntary mus- cell. These microscopic bodies are grouped incles are those over which we have no control. small bundles of fibers, which in turn areVoluntary muscles are the larger skeletal mus- grouped into larger bundles until finally thecles which are under control of the individual. entire muscle is formed. These bundles ofCardiac muscle is found only in the heart and fibers are held in place by sarcolemma, a thin,for all practical purposes is an involuntary sheath-like material that surrounds the musclemuscle. For physical training purposes, with bundles and secretes a fluid that lubricates thethe exception of the heart, voluntary muscles muscle tissue. The fused ends of the sarco-are the most important group. lemma form the tendrons which attach the

muscles to the bones.

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b. Muscles are formed in layers to do parti- cle runs from the sternum upward to the mas-cular jobs; some are flat, some are round, some toid process behind the ear. The action of aare large, and others small. Some are superfi- single sterno-mastoid muscle turns the head to-cial, lying just under the skin, while others are ward the opposite side and elevates the chin.located under the superficial muscles and are Both sterno-mastoid muscles, acting together,known as deep muscles. move the head forward.

(2) Trapezius-a large triangular shaped446. Attachment of Muscles muscle on the upper back and neck. It origi-The arrangement of muscles on the skeleton nates on the base of the skull, the ligaments ofprovides the proper angle of pull to make the neck, and all 12 thoracic vertebrae. It in-movement possible. Voluntary muscles are usu- serts along the ridge of the scapula and overally attached to the skeleton in two places. One the shoulder on the clavicle. This muscle pullsend of the muscle is known as the origin to in- the head back, holds the shoulders back, anddicate the starting point; and the other end as supports weight when carried on the shoul-the insertion, to indicate the place where the ders.muscle ends or inserts on the bone. (3) Levator scapulae-a deep muscle

lying beneath the trapezius that helps to form447. Action of Muscles the rear portion of the neck. Its origin is the

a. To produce motion and to do work a mus- top four vertebrae of the neck and it inserts oncle usually shortens its fibers. The movement the upper angle of the scapula. Its primarymay be flexion such as bending the arm at the function is to lift the shoulder.elbow, or flexion of the trunk in attempting to (4) Pectoralis mi.nor-a flat, triangulartouch the floor with the hands while keeping shaped deep muscle of the chest region. Its ori-the legs straight. The movement of body parts gin is on the 2d, 3d, 4th, and 5th ribs. Themay also take the form of extension. An exam- muscle reaches up to the point of the shoulderple of extension is the act of straightening the where it inserts on a projection of the scapula.arm or the movement of the leg in kicking a The action of this muscle pulls the shoulderfootball. Some muscles raise the arms or legs, downward and forward.others depress or pull the raised limb down. (5) Serratus anterior-a flat, deep muscleSome muscles have the primary function of ro- reaching from the chest around under the arm-tating the trunk from side to side, and still pit and under the scapula. It originates on theothers cause the trunk to bend forward (flex- top nine ribs and inserts on the medial, orion). Muscles act as stabilizers as well as inner border of the entire scapula. This muscleprime movers. pulls the shoulders forward in such movements

b. In this section, the muscles are grouped as pushups.according to the action they produce and by (6) The rhomboids-two deep musclestheir location. The discussion is limited to the (minor and major) located on the upper back.major muscle groups; no attempt is made to They originate on the last cervical (neck) andconsider many smaller muscles. In the follow- first five thoracic vertebrae. They insert on theing explanation of muscles the name, general medial border of the scapula. These muscleslocation, origin, insertion, and action is de- hold the scapula in position and pull the shoul-scribed. ders upward and back.

448. Muscles of the Trunk b. Muscles Responsible for Arm Action (fig.Muscles which control action of the head, 130). Several muscles located on the shoulders,arms, shoulders, and bending of the trunk are trunk, and arms cause movement of the arms.located on both the anterior and posterior sides (1) Deltoid-a triangular shaped muscleof the trunk (fig. 130). located on the shoulder and upper arm. The

a. Muscles Causing Neck and Shoulder Ac- front portion of the deltoid originates on thetion. Muscles attached to the trunk area con- clavicle and the rear portion on the scapula. Ittrol neck and shoulder action. (fig. 130). inserts on the outer surface of the humerus

(1) Sterno-mastoid-the important mus- just above its middle. This muscle lifts the armcle on the front portion of the neck. This mus- forward, sideward, and to the rear.

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DELTOID / STERNO-MASTOID

PECTORALIS \5- TRAPEZIUS {LEVATOR SCAPULAE

MAJO ,ECTORALI S~MAJOR -PCT~MINORI <H MRHOMBOIDS

DELTOID TERES MAJOR

RECTUS ABDOMINUS

A ANTERIOR MUSCLES OF THE TRUNK B POSTERIOR MUSCLES OF THE TRUNK

Figure 130. Anterior and posterior museles of the trunk.

(2) Teres major-a deep muscle on the heads originate on the upper part of the hume-back stretching from the scapula to the humerus and the other on the scapula just below therus. It originates on the lower portion oi the socket where the humerus joins the scapula. Itscapula and inserts on the humerus at a spot inserts on the upper part of the ulna. The ac-about one-third of the distance from the top. tion of this muscle is to extend the arm at theThis muscle depresses or pulls the arm down- elbow. It is used in such movements as push-ward. ups, throwing, shot putting and other similar

(3) Pectoralis major-a superficial mus- movements.cle of the chest region. It is fan shaped, origin- (6) Latissimus dorsi-a fiat, triangularating on the medial end of the clavical and the shaped muscle located on the lower back. Ittop six ribs and inserting on the humerus. The originates on the lower six thoracic vertebrae,muscle pulls the arm across the chest and is all lumbar vertebrae, and back of the sacrum,used forcibly in pushups. It is commonly re- and the rear portion of the top of the hip bone.ferred to as the hugging muscle. From this broad base the muscle tapers to a

(4) Biceps-a muscle located on the front point that inserts on the upper part of the hu-portion of the upper arm and having two sepa- merus. This muscle is used in doing pullups,rate origins (two tendons that fuse together to rope climbing, and in striking movements. It isform the body of the muscle). These two heads commonly referred to as the striking musele.originate on the scapula and the muscle covers c. Muscles Responsible for Trunk Actionthe upper arm to insert on the radius in the (fig. 130). Three of the major muscles of thelower arm. The action of this muscle is to flex trunk that produce movement just above thethe arm. It is used forcibly in such movenlents hips are of interest in the physical trainingas pullups. program.

(5) Triceps-a muscle located on the rear (1) Rectus abdominis. This large muscleportion of the upper arm and having three sep- is located on the front portion of the bellyarate origins (three tendons that fuse together wall. It originates on the pubic arch at the bot-to form the body of the muscle). Two of the tom of the pelvis, runs upward over the ab-

266 AGO 6303A266 AGO 6sosA

dominal area and inserts on the sternum and a. Iliacus. The iliacus originates from thethe 5th, 6th, 7th, and 8th ribs. This muscle re- inner surface of the hip bone. It inserts on thetracts the belly wall and tilts the pelvis up- inside of the femur just below the ball andward in front. It also aids in flexing the trunk. socket joint. Its primary function is to flex theThe rectus abdominis is one of the most impor- thigh through the hip joint.tant muscles from a postural standpoint. b. The Psoas Major. The psoas major is a

(2) External oblique. This big muscle muscle attaching the spine and leg. It origi-makes up the side and external portion of the nates on the last thoracic and all lumbar verte-abdominal region. It originates on the lower brae. It inserts on the inside of the femur justeight ribs and runs diagonally downward to in- below the ball and socket joint. The psoassert on the crest and front part of the hip bone works with the iliacus in flexing the thighand into the linea alba (a tendinous line runthrough the hip joint. It is used in exercisesning down the front of the abdomen between such as kicking, running, and situps.the right and left recti abdominis). This mus-cle flexes and rotates the trunk. 450. Anterior Muscles of the Thigh

(3) Internal oblique. This muscle is a The muscles located on the front and rear ofdeep muscle that lies beneath the external ob- the thigh (fig. 131) cross two joints, the thighlique. It originates at the pelvis on the front and the knee. In general, when they contract,two-thirds of the crest of the hip bone. It runs they extend one joint and flex the other. Fordiagonally upward and inserts on the 8th, 9th, example, in a kicking movement the leg mustand 10th ribs. The internal oblique muscles bend (flex) at the hip and straighten (extend)flex the trunk and rotate it to the right and at the knee. Muscles located on the front of theleft. thigh region are the-

a. Sartorius. The sartorius is a long, rope-449. Muscles of the Pelvic Region like muscle that stretches across the thighTwo muscles of the pelvic region are concerned from the outside of the hip to the inside of the

kwith flexing the legs at the hip (fig. 131). knee. It originates on the forward part of the

PSOAS MINORGLUTEUS MAXIMUS

SARTORIUS

SEMITENDINOSUS

VASTUS LATERALISRECTUS FEMORIS

Y DMIMEMSRANOSUS

VASTUS MEDIALIS

BICEPS FEMORIS

ANTERIOR MUSCLES OF THE PELVIS AND THIGH B POSTERIOR MUSCLES OF THE PELVIS AND THIGH

Figure 131. Anterior and posterior muscles of the pelvis and thigh.

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hip bone and inserts on the medial side of the thigh region which attach the tibia and fibulatibia. This muscle assists in keeping the knee bones of the lower leg to the femur and pelvis.in the median plane while running, and in flex- The primary action of this muscle group is toing the knee. flex the knee. Its secondary mission is to ex-

b. Quadriceps Femoris. The quadriceps fe- tend the hip. The hamstrings are used in suchmoris is a four-headed group of muscles lo- exercises as walking, running, jumping, andcated on the front of the thigh region. The ten- rowing. The three muscles of this group aredons of these four muscles fuse, continue over the-the patella, and insert on the tuberosity of the (1) Semitendinosus. This muscle origi-tibia. These muscles extend the leg at the knee, nates on the ischium (center) bone of the pel-and, as a secondary mission, flex the hip. They vic girdle and inserts on the front of the tibia.are used in walking, jumping, running, kick- Its primary function is to flex the leg on theing, and climbing. The four muscles are the- thigh. It also acts to extend the thigh at the hip.

(1) Vastus lateralis. This muscle is on the (2) Semimembranosus. This muscle alsooutside of the thigh and originates on the originates on the ischium and inserts on theupper part of the femur (thigh bone) and in- rear inner surface of the tibia. While its pri-serts on the patella (knee cap). mary function is to flex the leg and rotate it in-

(2) Rectus femoris. The rectus femoris is ward, it also extends the thigh at the hip uponthe center muscle of this group. It originates contraction.on the front lower part of the ilium (top bone (3) Biceps femoris. The biceps femoris isaof the pelvis). It inserts on the upper part of the most important hamstring muscle from athe patella. physical training standpoint. It originates on

(3) Vastus medialis. The vastus medialis the ischium and the surface of the femur andis a muscle lying on the inside of the thigh. It inserts in the head of the fibula. The primaryis partly hidden by the rectus femoris. It origi- function of this muscle is to flex the knee andnates on the whole medial side of the femur. It rotate it outward. It also extends the thigh atinserts on the inner top part of the patella. the hip if the leg is kept stiff.

(4) Vastus intermedius. The vastus inter-medius is a deep muscle lying directly beneath 452. Muscles of the Lower Legthe rectus femoris and due to this position iscompletely covered, therefore it is not illus- These muscles are located on the front andtrated in figure 131. It originates on the wvhole rear of the lower leg (fig. 132), and their ac

frontaspecofefemr ad i t Q. tion is to flex and extend the foot at the ankle.front aspect of the femur and inserts on thetop back portion of the patella. a. Anterior Tibialis. The anterior tibialis is

responsible for flexing the foot. It originates451. Posterior Muscles of the Thigh on the upper two-thirds of the outer surface ofThe muscles responsible for flexing the knee the tibia and inserts on the first metatarsaland extending the hip are located on the rear bone in the foot.of the thigh (fig. 131). They are the- b. Gastrocnemius and Soleus. The gastrocne-

a. Gluteus Maximus. This muscle originates mius is commonly referred to as the calf mus-on the rear crest of the hip bone and rear sur- cle and with the soleus, is responsible for ex-face of the sacrum. It inserts on a rough tending the foot at the ankle. It originates onridge along the rear of the femur, just below the lower end of the femur and inserts on thethe joint. The gluteus maximus is used in all heel bone. It is used forcibly in running, start-extensions of the upper leg from the trunk. It ing, jumping, and charging as in football. Theis used most forcibly in such exercises as jump- soleus originates on the upper two-thirds ofing, sprinting, climbing, and lifting. the tibia and inserts on the heel bone. It works

b. Hamnstrings. The hamstring group con- with the gastrocnemius in extending the footsists of three muscles located on the rear of the at the ankle.

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Section IV. THE STRUCTURE OF THE CIRCULATORY AND RESPIRATORY SYSTEMS

453. The Circulatory System for a detailed discussion of the functioning of

The functions of the circulatory system are to ciculatory systemtransport blood to all parts of the body, to re-move waste products for disposal, and to de- 454. The Respiratory Systemliver protecting and repairi.ng substances The respiratory system consists of the mouth,

where needed. The heart, veins, arteries, and nose, trachea, lungs, and diaphragm.capillaries form this system. a. Trachea. The trachea, or "windpipe," is a

hollow, tube-like structure that carries aira. The Heart. This is a "force pump" di- from the mouth to the iungs (fig. 134).

vided into a right half and a left half (fig. from the mouth to the lungs (fig 134)133). The right half pumps blood to the lungs, b. Lungs. The lungs are elastic bags that con-and the ieft half supplies the systems. The tain sections of the windpipe which divide firstand the left half supplies the systems. The into the bronchus, then into smaller tubesfour chambers of the heart are the right auri- into the bronchus, then into sma

cle, right ventricle, left auricle, and left ventri- known as the bronchiole, and finally into smallcle. The heart is a little larger than the fist and alveoli or air saes. The exchange of oxygen andis located in the left center of the thoracic re- carbon dioxide takes place in these air sacs.

c. Diaphragm. The diaphragm is a thin,sheetlike muscle stretching across the thoracic

b. Blood Vessels. The vessels carrying blood cavity just below the lungs. During inspira-away from the heart are the arteries, which tion, the diaphragm flattens out and lowers, al-eventually divide into capillaries, the very lowing the lungs to expand and fill with air.small vessels through which diffusion and os- During expiration, the diaphragm raises into amosis takes place. The capillaries gradually in- dome shape, helping to reduce the space insidecrease in size until the veins are formed. Veins the thoracic cavity. Functioning of the respira-carry blood back to the heart. See chapter 30 tory system is outlined in chapter 30.

GASTROCNEMIUS

ANTERIOR TIBIALIS

SOLEUS

ANTERIOR POSTERIOR

Figure 132. Anterior alnd posterior muscles of the leg.

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RIGHT AURICLE , LEFT AURICLE

RIGHT VENTRICLE LEFT VENTRICLE

Figure 133. The heart.

ALVEOLI (AIR SACS) TRACHEA

BRONCHUSBRONCHIOLE

RIGHT LUNG LEFT LUNG

Figure 134. The trachea and lungs.

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CHAPTER 30

BODY FUNCTIONING

Section 1. FUNCTIONING OF THE SKELETAL AND MUSCULAR SYSTEMS

455. General 458. Muscular StrengthThe functioning of the skeleton and muscles a. When a muscle is exercised vigorouslyare not the same, yet these systems are closely enough to strengthen it, the muscle itselfrelated. The body could not move without the grows in size. Hence, the larger the muscleactions of muscles, and without a frame work (other things being equal), the stronger theor skeleton from which to suspend these prime muscle. It is apparent, however, that trainedmovers there could be no movement. muscles function more smoothly and more

456. Functioning of the Skeletn efficiently than untrained ones. They are ableto contract somewhat more vigorously and

The skeleton has three main functions as fol- with apparently less effort. To insure thatlows: muscles are developed to the point of hypertro-

a. To provide a framework for the body and phy, it is necessary that the overload be car-a place of attachment for muscles. ried well beyond the present state of develop-

b. To provide protection for vital organs ment.such as the brain and other vital organs suchas the heart, stomach, and liver. b. Regular and strenuous exercise of the

c. The bones of the skeleton serve as a place muscle also toughens it. The muscle tissue be-to manufacture red blood cells. This action comes firmer and can stand much more stain.takes place in the inner part, or marrow of the This is due partly to a toughening of the sarco-bone. lemma, and also to the development of more

connective tissue within the muscle bundles.457. Effect of Exercise on Bones Whether this so-called toughening effect is

a. Continuous exercise, particularly among temporary or permanent is not known.younger people, usually brings about certainbeneficial changes to the viscera and bones. 459. Muscular EnduranceFor example, regular exercise causes the can- Muscular endurance enables an individual tocellous plates of the bones to become strength- continue a relatively heavy load of exerciseened and to be rearranged so they can stand up over a long period of time. For example, manyunder great stress and strain. men can shovel dirt for 5 minutes without ex-

b. Bones which are not used lose a large periencing undue fatigue; however, continuedpart of their minerals. This should be consid- digging at the same rate for an hour causesered when individuals are returned to the con- them to become exhausted. We experience theditioning program after a prolonged period of muscular exhaustion brought about in localinactivity. Individuals in this category should muscle groups by pullups, situps, and otherbe restrained from activities which might re- tests of endurance. Here the local musclesult in bone breakage before the stimulus of groups fatigue rapidly, but the man is not ex-use has brought the bone back to normal condi- hausted. There is considerable evidence thattion. The condition known as "march fracture" this type of endurance is almost entirely ais usually a result of this condition. combination of strength plus improved local

AGO 6303A 271

circulation in the muscle. To improve this type dence of the exercise to guard against a tend-of muscular endurance, the length of workouts ency to make too great a demand in the lengthshould be increased. of time the exercise is performed.

460. Speed and Agility b. Fatigue, when brought on by hard, rapidBoth speed and agility are qualities related to exercise, may be thought of as "intoxication fa-strength and, to a certain extent, to muscular tigue," as contrasted to "depletion fatigue"and circulo-respiratory endurance. They are brought on by continued, not too strenuous ex-developed through specific skills that should be ercise such as very long marches. As an effecttaught and practiced. A properly planned pro- of training, the complex chemical processes ingram will provide opportunity for the develop- the muscles become more effective in combat-ment of these physiological qualities. ting fatigue.

461. Increase in Muscular Coordination 463. Circulation in MusclesAs an individual develops his physical abilities, When exercise of a strenuous nature is pursuedhe increases his strength and endurance. This over a prolonged period of time and is engagedis due partly to the fact that he has developed in regularly, the blood vessels within the mus-better coordination and more skill and is now cular tissue itself increase in number. This in-using only the muscles that are relevant to his crease is due partly to the number of new cap-task. An unskilled performer, on the other illaries, which increase as much as 50 percenthand, may use many irrelevant muscles, thus in the same volume of muscle. It is also due toincreasing the amount of physiological work the opening of the latent, inactive capillarieswithout increasing the general output of me- which, when combined with new capillaries,chanical work. This increase in skill is a may increase the capillary circulation as muchhighly desirable development, but it should be as 400 percent. This gives a much greater sup-offset by greater dosage to compensate for the ply of food materials and oxygen to the muscle,loss in overload due to increased skill. thereby increasing its endurance. It takes

about 8 to 12 weeks for this increase to take462. Muscular Fatigue place in young men. A longer period is re-

a. When the rate (speed) of work is in- quired as age advances. To be effective, the ex-creased, the energy required is proportionately ercise must be regular. Professional athletesmuch greater than the increase in rate. For ex- who desire to condition themselves rapidly,ample, if an individual doubles his speed of may train twice a day. After a period of 8 to 12running, the amount of power demanded to do weeks of inactivity, or very light activity,this is increased eight times. The instructor these extra new capillaries are again absorbedshould be careful when he increases the ca- and disappear.

Section II. FUNCTIONING OF THE CIRCULATORY AND RESPIRATORY SYSTEMS

464. General the capacity or slows down so much that theThe development and functioning of the circu- blood does not get around to the muscles, thelatory and respiratory systems is very closely individual quickly becomes exhausted (fig.interwoven. The chief organs of these systems, 135).the heart and lungs, function together to prov- b. The heart itself is a muscular organ andide a supply of oxygen vital to the body. is developed by exercise just as is any other

muscle. Obviously, however, the heart cannot465. Heart Action be singled out and exercised alone. In other

a. The heart is the chief organ of circulo- words, an individual working vigorouslyrespiratory endurance. The lungs transmit the enough to make the heart beat hard and fastoxygen from the air to the blood, but it is the exercises the heart along with the other mus-heart that propels this blood to the tissues cies that are brought into play. This meansthrough the blood vessels. If the heart lacks that in every conditioning program there

272 AGO 6303A

traction of the heart is a vigorous one, butwhen the heart is expanding, or is in "dias-tole," there is a momentary rest. Other thingsbeing equal, the greater the time for this rest,the longer the heart will be able to beat underthe same exercise dema'nd without undue fa-tigue.

466. Circulation of the Blooda. The circulation of blood may be divided

into two parts: the general circulation to thebody as a whole and pulmonary circulation,which is the circulation to the lungs.

b. When an individual is in good physicalcondition, the pressure of the blood in his veinstends to be higher than in a man out of condi-tion. This increase in venous pressure is impor-tant. A pump can move only the amount offluid that is available to it. In like manner, theheart can pump out into the arteries only theblood that comes to it through the veins. If thepressure in the vein leading into the heart istoo low, then the auricle will not fill on theright side and there is not enough blood reach-ing the ventricle to be pumped forward intothe system.

467. Circulation in Conditioned Mena. When an individual is in poor condition,

the sympathetic nerves controlling circulationrelax and the individual tends to have an ex-cess of blood in the vessels and internal organs.If this poorly conditioned individual engages instrenuous activity or is subject to emotionalpressure, he may experience temporary brainanemia. This may be to the degree that the in-dividual faints, or it may only cause him tofeel dizzy or weak. Exercise will stimulate themovement of blood to the heart and counter

Figure 135. Circulation of blood from heart to the body. this relaxation and force the blood out into thegeneral circulation.

should be some exercises of the type which will b. In strenuous exercise where there is adevelop "wind," namely exercise of speed, car- great deal of forced breathing, return of theried out over a fairly long period of time. blood to the heart is facilitated. The blood ves-This type of exercise develops the heart rapidly. sels tend to constrict and relax rhythmically in

connection with the increased rate of the heartc. One of the results of a speed exercise is beat. During return of the blood to the heart

that the rate of the heartbeat tends to become the valves in the peripheral veins and the in-slower in rest and each heartbeat pumps out a creased pressure prevent the blood from run-greater amount of blood. This is known as an ning back and away from the heart. Underincrease in "stroke volume," a desirable condi- such forced breathing, and speed up of thetion because it enables the heart to pump more heart action, more blood is available to theblood with a slower contraction rate. The con- heart.

AGO 6303A 273

468. Red Blood Celis tery (aorta) for passage to the body. As theblood moves into the muscles, it gives off oxy-Red blood corpuscles or cells are very small

circular plate shaped discs (fig. 129). One gen and takes on carbon dioxide. Movingthrough the capillaries into the veins, thehundred of these cells in single file would

reach across the head of a common pin. The blood is ready for the return trip to the heart.principal purpose of the red cells is to carry 471. Functions of the Lungsoxygen. In order to meet varied conditions, the a. When there is a demand upon the heartbody provides a temporary increase in the brought about by strenuous and continued ex-number of red cells (para 469). ercise, the efficiency with which the lungs

469. Lymphatic Circulation transmit oxygen to the blood is increased asIn addition to the arteries, capillaries, and much as 25 percent. This increase is attributed

to a number of factors. There is some evidenceveins, we have lymph vessels. The plasma fromthe blood seeps out through the walls of the that in long continued programs of exercise,capillaries and surrounds all of the cells of the the little alveoli (air saes) within the lungs,

which are the terminal parts of the lungs atbody. The blood which carries the red blood whch are the terminal parts o the lungs atcells does not come in direct contact with these the end of the bronchioles or air tubes (figbody cells, so that the oxygen, carbon dioxide,and all of the food products have to filter b. A more acceptable explanation of the in-through this lymph to get to the cells of the creased efficiency of the lungs of the condi-body. When individuals are engaged in seden- tioned individual is based on the expansion oftary activity, this lymph tends to move very the air sacs. In the poorly conditioned individ-slowly. The carbon dioxide and the oxygen are ual, some of the air sacs are closed or col-still transmitted without difficulty, but this lapsed. As this individual participates in vigor-lymph becomes what we might speak of as ous exercise, thus placing a greater demand for"stale" and needs to be moved on into the gen- oxygen upon the body, the forced breathingeral circulatory mechanism. Exercise causes causes the air sacs to be slowly expanded. Thisthe lymph to be milked away from the cells of process occurs over a period of several weeks.the body and to be replaced by fresher lymph. c. Once a large number of these air sacsThis moving of the lymph is accomplished by have been forced open, the lungs have greatermilking the lymph along into the lymph ves- absorption surface as each open air sac cansels and up these vessels by active physical ex- contain more oxygen. The small capillariesercise. It is important that active exercise be surrounding each air sac are also extended andprovided regularly and constantly. a greater number of red corpuscles can circu-

late around the air sacs to be in a favorable po-470. Relationship of Heart and Lungs sition to pick up oxygen (fig. 138).In tracing the circulation of the blood, the d. In regular exercise the individual learnscycle is started at the point where the carbon to breathe more deeply, and there is appar-dioxide-laden blood is returning to the heart. A ently an improvement in the way in which thelarge vein, the vena cava, carries the blood to fresh air from the outside gets to the walls ofthe right auricle (upper chamber) of the the alveoli. This increase in the amount of airheart. This blood then passes through the breathed into the lungs is partly because of anvalve into the right ventricle (lower chamber). increase in the flexibility of the chest broughtAt this point, the blood leaves the heart by on by increased deeper breathing and partlyway of the pulmonary artery for processing in because of a strengthening of the respiratorythe lungs. In the lungs the carbon dioxide is muscles.exchanged for oxygen and the purified blood isreturned to the heart by way of the pulmonary 472. Circulo-Respiratory Function in Highvein. The blood then re-enters the heart at the Altitudeleft auricle (upper chamber) and passes a. If troops are to be employed in areas ofthrough the valve into the left ventricle (lower high altitude, they should be acclimatized bychamber). Here it is pumped into a large ar- movement to a similar area for a period of 10

274 AGO 6303A

Figure 136. Red corpuseles. Figure 137. Air sacs in the lungs.

to 14 days prior to their employment. At areasof high altitude the components of the atmo-sphere are the same as at sea level, but the air 0is much less dense. As a result, a soldier can 0 0take in-no matter how hard he gasps for air-only about 80 percent of the oxygen he is ac-customed to at sea level. Personnel who are ac- /customed to sea level or moderate altitude sim- CARBONply do not have enough red corpuscles in the DIOXIDEblood to fulfill their needs at high altitudes.Since there is no immediate increase in redblood cells, the individual undergoing exertiongasps for breath and his heart beat increases OXYGEto force as much blood as possible to oxygen-starved muscles. Personnel not accustomed tothe rarefied atmosphere of higher altitudes tiremore quickly and may collapse after rapidphysical exertion. RED BLOOD CELLS

b. The brain is the first organ to react to alack of oxygen. When the brain is denied a suf-ficient quantity of oxygen, unconsciousness re-sults. Such "blacking out" is actually a defense Figure 13R. View of a single air sac.mechanism to enable the body to remain alive.When unconscious, the body requires a mini- men from lower areas. These men can exercisemum of oxygen, hence when in a prone posi- strenuously without ill effects or loss oftion, a maximum supply of blood is permitted efficiency. After a few weeks at higher altitude,to stimulate the brain to a conscious state. a body accustomed to areas of low altitude in-

c. Men who are accustomed to high altitude creases its production of red cells and the bodyhave about one-third more red corpuscles than becomes acclimatized to the higher altitude.

AGO 6303A 275

473. Tips for Living at High Altitude e. Avoid swimming any distance alone. Aneasy swim at sea level can become a tragic im-

a. Get at least 10 hours of sleep during the possibility at high altitude.first few nights at high altitude. f. During hikes or walks, slow the pace

b. Stand straight and give the lungs every down by about 10 percent. A brisk walkerchance to do their job. Breathing will be faster takes 120 steps per minute; this speed shouldand chest muscles will be working overtime. be cut to under 100 steps initially.

c. Tests prove that fit personnel adapt more g. Exposure to high altitude causes bodilyreadily than sedentary persons. Get troops in changes that reduce resistance to bacteria andshape a fortnight ahead of time. viruses. Avoid people with colds and try not to

d. Smoking and drinking slow down adapta- catch one. Be very certain that food and watertion. are not contaminated.

Section III. FUNCTIONING OF THE GLANDULAR SYSTEM

474. General to undertake an activity. Individuals who haveThe body contains several ductless glands a high output in this gland are almost superwhich assist to control and regulate the body energetic. Programs of exercise which areprocesses. One of these glands is affected by ex- strenuous, but not exhausting, increase the out-ercise and is known as the adrenal gland. put of cortin and cause the individual to feel

better and more energetic. Programs of exer-475. Action of the Adrenal Gland cise that are so strenuous the man is exhausted

a. The adrenal gland provides two secre- for several hours after the exercise, tend to de-tions. The secretion that is put out from the crease the output of cortin and leave the manmedulla, or the interior part, is distributed feeling spent.when there is extreme interest, anxiety, alarm,or danger. It activates almost all of the muscu- 476. Output of Adrenal Gland andlar functions and causes a more efficient mus- Overloadcular action. It enables men to work at a Since individuals differ in their output of thesehigher level of overload and to feel good while hormone substances this fact should serve as adoing it. Competition is frequently one of the guide to be very careful in the application ofbest ways of increasing the output of adrena- the overload principle. It should be appliedlin. with the individual in mind. There will be indi-

b. The second output of the adrenal gland is viduals in every phase of training who willcalled cortin. This is the secretion that gives vary greatly in their physical condition. Theone a general sustained level of energy. When program should be modified so that individualsthere is a pathological change in this gland in poor condition will not be overworked to ex-and the amount of cortin is reduced, the indi- haustion, even though the overload principle isvidual has no energy and finds it very difficult being applied.

276 AGO 630oa

CHAPTER 31

POSTURE TRAINING

477. Posture Training as Part of (2) It is an accepted psychological factPhysical Training that good posture is associated with good mor-

a. Posture training is an important phase of ale; a man with good posture feels better andphysical training. Few men enter the Army is more positive.with a soldierly bearing. Because their appear- (3) Good posture permits the body toance, well-being, and efficiency are adversely function most efficiently because the opposingaffected by poor carriage, posture training muscle groups are in balance, thus maintainingmust be emphasized. the bony structure in a balanced position. The

b. While posture training is considered a correct body alinement provides for correct po-primary responsibility of the physical training sitions of the internal organs, and organs inprogram, it is by no means the sole objective. their correct position can function freely.Good posture cannot be attained by practicing (4) Good posture relieves the strain andit for only one period a day. It must be stressed tension placed upon bones, muscles, and liga-in all other phases of training. Good military ments. It is less fatiguing and promotes physi-bearing must be practiced at all times until the cal efficiency.men assume it habitually. d. The men should also be told the injurious

effects of poor posture (fig. 139). The results478. Motivating Good Posture of poor posture include rounded shoulders, flat

a. Good posture must be built upon the de- chests, sway backs, protruding abdomens, andsire of the individual to stand correctly. Re- tilted pelves. Body parts sag because of muscu-gardless of the amount of exercise and instruc- lar weakness. They lack stability. Continuedtion they get, men habitually assume good pos- sagging results in further weakening of theture only if they want to. That is why motiva- muscles to the point where they can no longertion is so important. prevent or correct the sag, and the malforma-

b. The men may be motivated by various tions become permanent. The back and othermeans, but in all cases the approach must be joints and muscles can be strained under acentered on cultivating an individual and unit small load because of faulty carriage.sense of pride in a soldierly appearance. Pos-ture and morale go hand in hand. In fact, mili- 479. Characteristics of Good Posturetary bearing may serve as an indicator of troop a. There is no best posture for all men be-morale. cause of the wide variations in inherited physi-

c. Early in their training, the men should be cal structures. This does not preclude, how-given a well-planned talk on the reasons for ever, a sound standard of good posture basedcultivating good posture. This talk should be on individual anatomical balance. Anatomicalillustrated and accompanied by a demonstra- balance is the keynote of good posture and ittion of the salient points. The values of good can be achieved with good alinement of bodybody mechanics to the soldier should be parts.stressed as follows: b. Good posture is characterized by true ver-

(1) A soldier is often judged by his ap- tical alinement, in which certain body seg-pearance, therefore the man with good posture ments are alined, one above the other, so thatlooks like a soldier; he commands attention. they support each other along the line of the

AGO 6808A 277

STAND TALLFA IR [ CHIN IN

HEAD FORWARDABDOMEN PROMINENT SHOULDERS RELAXED

EXAGGERATED CURVE - CHEST RASEDIN UPPER BACK CHEST RAISED

SLIGHT HOLLOW BACK BUTTOCKS DOWNBELT PARALLEL-

WITH THE FLOORKNEES STRAIGHT

WEIGHT BALANCEDBODY PARTS IN LINE

I i POOR i LOSE OF THE EARTIP OF THE SHOULDER

RELAXED (FATIGUE) POSTURE MIDDLE OF THE HIPHEAD FORWARD MIDDLE OF THE HIPHEAD FORWARD

ABDOMEN RELAXED MIDDLE OF THE KNEESHOULDER BLADES PROMINENT FRONT Ot ANKLE BONE

HOLLOW BACK

Figure 140. Basic requirements of properstanding posture.

major importance in both standing and walk-ing:

a. The body should be stretched upward as

VERY POOR tall as possible. In doing this the head should-- VERY P OORWARD BAD not be tilted or the shoulders raised. By flatten-VERY EXAGGERATEDL- ing out the curve of the neck and keeping the

CURVE UPPER BACK eyes level, this tendency is avoided.CHEST FLAT-SLOPING b. The head and neck should be centered be-CHEST FLAT-SLOPING

HOLLOW BACK tween the shoulders. The chin should be drawninward so that its point is carried directlyabove the notch at the top of the breastbone.

Figure 139. Examples of improper posture. Press the neck back against the collar. Thechest should be moderately elevated without

pull of gravity. With the body in profile the strain. If the chest is raised properly, thebody segment alinement is correct if an imagi- stomach wall will be flattened normally. Thenary straight line can be drawn through the stomach should not be drawn in to the extenttop of the head, the lobe of the ear, the tip of that normal breathing is restricted.the shoulder, the middle of the hips, slightly c. The shoulders should be relaxed and fallback of the kneecap, and in front of the outer evenly. In certain cases the shoulders may beankle bone (fig. 140). In this position the drawn back slightly, but they should never beknees, hips, shoulders, and head are properly under any strain.balanced over the ankles. When this alinement d. The buttocks should be drawn down andis disturbed by faulty positions of one or more under to flatten the lower back and prevent thejoints, the entire body is thrown out of line. pelvis from tilting forward. In the proper posi-The muscles must then overwork to counteract tion, the plane of the belt is parallel to thethe pull of gravity, which produces unneces- ground.sary strain and fatigue. e. The knees should be straight without

stiffness.480. Standing and Walking Posture f. The weight should be evenly distributedThe following elements of good posture are of between the heels and balls of both feet.

278 AGO 6303A

(3) Create a desire in the men for good

SIT TALL posture.(4) Insure that the men receive adequate

CHIN IN physical conditioning to strengthen and toneSHOULDERS RELAXED the muscles thus enabling them to hold body

CHEST RAISED parts in proper alinement.UPPER BACK AND-

P HIEPS IN LINE 483. Teaching Good PostureBELT PARALLEL- a. The first essential to the establishment

WITH THE FLOOR and maintenance of good body mechanics is aUPPER LEGS ON CHAIR correct interpretation of proper posture. Every

LOWER LEOS VERTICAL man must have a correct mental image of theFEET FLAT ON FLOOR ideal position, so that he can recognize and cor-

rect any faults in his own posture. Good in-Figure 141. Proper sitting posture. struction and concentrated practice at repeated

intervals will give him this ability.481. Sitting Posture b. Posture instruction should only be at-

Proper sitting posture (fig. 141) has most of tempted by an instructor who is fully preDaredthe same elements described for standing and to give complete explanations, demonstrations,walking posture. The following differences and corrections. The instructor should have ashould be stressed: general knowledge of posture, both good and

a. The upper back and hips should touch the bad, so that he can recognize defects and cor-back of a straight chair. The tendency to allow rect them.the hips to slide forward must be counteracted. c. The instructor should exemplify good pos-The chair must be of proper height to allow ture. He must be enthusiastic about it and "sellfor the correct alinement of body parts. it" to the men. Men with excellent posture

b. The upper legs should be in contact with should be complimented. Others should be re-the chair and the angle formed by the upper minded s ien they exhibit poor posture (fig.and lower legs is 90°, with the feet flat on the 139). ti, in icuctor should constantly bear in

floor. mind th:at posture correction is a gradual pro-

482. Principles of Posture Training cess, and repeated admonition and correctionsa. lMen cannot be expected to assume a good are necessary to overcome life-long habits of

posture without being taught. Many men have slouching.a misconception as to what constitutes good d. It is impractical and uneconomical to at-posture. When trying to assume a good stance tempt the posture training of a unit on an indi-

they tilt their heads, thrust out their chests, vidual basis. It must be done en masse, but in-retract their shoulders in an exaggerated man- dividuals are corrected when necessary. It is

ner, and spring their knees backward. These best to use command techniques accompaniedfaulty positions become habitual unless cor- by cues and admonitions to secure uniform re-rected early, and they may lead to permanent sults. The most suitable commands and admo-

structural defects. nitions are-b. To develop the best group as well as indi- (1) Stand tall, sit tall, and walk tall, with

vidual posture, the following points must be the toes pointing straight ahead.applied intelligently to the group as a whole as (2) Chin in; chest moderately elevated;well as to each member: stretch top of head toward the ceiling.

(1) Teach the basic elements or character- (3) Buttocks rolled downward until theistics of good standing, walking, and sitting plane of the belt is parallel to the ground. Thepostures. hips are level and the buttock muscles are firm.

(2) Provide ample opportunity to practice (4) Knees straight.good posture until it feels more comfortable (5) Shoulders down and relaxed.than poolr posture. (6) Arms downward and straight.

AGO 6303A 279

(7) Maintain good balance. instructor needs assistants to help him makee. The instructor should explain every coM- individual corrections of faulty positions.

mand clearly and concisely and demonstrate it f. Visual aids should be used in teachingso the men can tell what is required of them. good posture. A life-size enlargement of theFor example, when he commands STAND posture chart (fig. 140) provides an excellentTALL, and the group tries to do so, he explains aid for teaching the basic elements of correctconcisely what "stand tall" calls for and shows posture. A few pictures of good posture, andthe group how it is done. He can add other ad- signs posted at familiar places, remind the menmonitions as the group strives to stand with a to emphasize proper posture.full stretch while keeping good alinement. The

280 AGO 6303A

APPENDIX A

REFERENCES

AR 28-1 Special Services.AR 28-52 Army Sports Program.AR 320-5 Dictionary of United States Army Terms.AR 600-7 Weight Control.AR 600-9 Army Physical Fitness Program.FM 22-5 Drill and Ceremonies.FM 21-150 Combatives.ATP 21-111 Modified Basic Training (1-A-O Personnel).ATP 21-114 Male Military Personnel Without Prior Service.ASubjScd 21-37 Physical Training.ASubjScd 21-150 Physical Contact Confidence Training.DA Pam 21-1 Physical Fitness Program for Staff and Specialist Personnel.DA Pam 28-6 Intramural Sports for the Army.TB Med 175 The Etiology, Prevention, Diagnosis, and Treatment of Adverse Effects

of Heat.TF 7-3856 Physical Fitness-U.S. Army.GTA 21-5-1 Physical Conditioning.

ACO 6303A 281

APPENDIX B

INSTRUCTOR HINTS AND INSTRUCTOR TRAINING

Section 1. GENERAL

1. Purpose and Scope groups. A finer classification could be obtainedThe purpose of this appendix is to provide ad- by dividing them into three groups-a highlyvice to instructors and leaders who have the conditioned, a moderately conditioned, and anresponsibility for instruction and conduct of unconditioned group.exercise activities. The scope includes general b. The segregation of men into different ex-factors for improving administration of exer- ercise groups should be based on their physicalcise periods, conmmands, the extended rectangu- fitness test scores or on the level of conditionlar and cirele formations, methods for instruc- they demonstrate in the conditioning activities.tion and conduct of exercise activities, explana- They may also be grouped at first according totion of various basic positions associated withthe various activities of the program, and in- under 30, 30 to 34, and 35 and aboye. Alstructor training. For a more complete cover- groups should be required to eventually attainage of physical fitness leadership see chapter 4. groups should be required to eventually attaa level of physical fitness commensurate with2. Conservation of Time their classification as combat or combat sup-Each exercise has a name. You should require port troops.all men to know the exercises by name andmovement so they will be easier to conduct. 4. Importance CommandsAfter doing the exercises several times, the The importance of commands in conducting themen are usually able to complete the entire physical training program cannot be overem-drill or table with only enough pause between phasized. When a command is given distinctly,exercises for you to indicate the next one by concisely, with energy and snap, and with aname. This continuous method of conducting proper regard to rhythm, the performance re-an exercise activity greatly intensifies the flects the command. A command that is care-workload and conserves time. less and indifferent results in a lifeless, slov-

enly, and disorganized performance. For in-3. Provision for Different Levels of struction on the use of the voice in giving com-

Physical Condition mands, see FM 22-5.Providing for different levels of physical con-dition is particularly recommended in the early 5. Preparatory Commands and Commandsstages of conditioning: Older men and men in of Executionpoor physical condition should be expected to The preparatory command describes and speci-attain a group level of fitness, but they should fies what is required, and the command of exe-be given more time to do it. cution calls into action what has been pre-

a. One simple method of providing for the scribed. All preparatory commands are givendifference in levels of physical condition is to with a rising inflection. The interval betweengroup the men for exercise according to their commands is long enough to permit the aver-condition. A two-group classification would di- age man to understand the first one before thevide men into highly conditioned and average second one is given.

282 AGO 6303A

the designated area and re-form. This proce-dure is preferred to marching the unit into po-sition. If more control is desired, the unit maymarch at double time to the vicinity of the base-

nO- PACES-man and then be directed to fall out and fall in0"-9 PACES ---e*c 9 PACES-,,--9 PACES -°

L 18 PACES - on him. Much valuable time is wasted in the() POSITION OF PLATOON BASE MEN field due to needless maneuvering of troops at

quick time in an effort to position the platoonlI~: or unit on the exact spot for the exercises.

b. A company size unit assumes the extendedrectangular formation from a column of

·. 0 .. . o ·. . o .· o three's or four's at normal intervals between... · ·' . .' ·' . . · · ·. · squads. This extension can also be executedeee. ··e. *e.· ee.e···· ·. · ···· ··· from a company mass without interval be-···· ·. .··· ···· ·. .· ·.· . . . tween platoons. In either extending a platoon-

···· ··· ····· · · · or company-size unit take your place at the···· ·.· · ···· ·· · head of the column and command-® PLATOONS IN FORMATION ON 8ASE MEN

(1) EXTEND TO THE LEFT, MARCH. At thiscommand the men in the right flank file standfast with arms extended sideward. All othermen turn to the left and run forward at doubletime. After taking a sufficient number of steps,

* * * ° * * * ° * * * ° o * * o all men face the front with both arms extended* e e · e e · · · · e o · · o · sideward. The distance between fingertips is

· e . . · . e e e · . · . e e · about 12 inches and dress is right.·* * * * * * * * * * * * * * * (2) ARMS DOWNWARD, MOVE. At this com-

mand the arms are lowered smartly to thesides.

· · ·* 0 e e*····· · ·e (3) LEFT, FACE.(4) EXTEND TO THE LEFT, MARCH. At

* . · · e · · · ·e@ * e ' 0 e 0 this command the men in the right fiank file· · · · · · · · · · · · · · ·e stand fast with arms extended sideward. All® ALL PLATOONS EXTENDED AND UNCOVERED other men turn to the left and run forward at

double time. Spacing is the same as in (1)Figure 142. Forming the extended rectangular above and dress is right.

formation. (5) ARMS DOWNWARD, MOVE. Same as in

(2) above.6. Extended Rectangular Formation (6) RIGHT, FACE.The traditional formation for carrying on (7) FROM FRONT TO REAR, COUNT OFF.many physical training activities is the ex- At this command the leading man in each col-tended rectangular formation (fig. 142). This umn turns his head to the right rear, calls offformation is more compact than any other. It "one" and faces the front. Successive men inis the best type to use for large numbers of each column call off in turn, "two," "three,"men because it is simple and easy to assume. "four," "five," in the same manner.

a. For the formation of one platoon, the base (8) EVEN NUMBERS TO THE LEFT, UN-man paces off five paces from the stand, faces COVER. At this command each even numberedleft and moves five paces, halts, and again man stride-jumps sideward to the left,faces left. With the baseman positioned facing squarely in the center of the interval. In doingthe stand, the platoon leader then commands: this, he swings his left leg sideward and jumpsFALL OUT AND FALL IN ON THE BASE from his right foot to his left foot and smartlyMAN. At this command all personnel run to brings the right into position against the left.

AGO 6303A 283

- - - - - - -

Figure 1423. The circle formation,

4 ..?' ,X '"-

t ' t.....1 ...

E~~~ JI~,

Figure 144. Concentrlc cirle formation.

284 AGO 6303A

f~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~i

4. ~ ~ ~ .I4, 6

Figulre 143Q. Thneni c~ircie formation.

284 AGIi,,., lA

c. To assemble the unit, you command: AS- sary, the exercise activity may be executedSEMBLE TO THE RIGHT, MARCH. At this com- without stopping the platoon.mand, all return to their original position inthe column at double time and reform on the 8. Leadership Techniquesbaseman. a. Unless you experience all the exercises

d. It is recommended that the area for you cannot appreciate how arduous they are,grouding equipment and arms be at the edge what movements are most strenuous and diffi-of, or well away from, the area to be used for cult, where the errors in performance areexercising. To conserve time and insure proper likely to occur, and what the proper cadenceposition of the unit, the baseman or, if the unit should be.is composed of several platoon-size groups, the b. You must give all the men careful super-various basemen may precede the unit and es- vision and participate in the exercises to showtablish their positions in relation to the inthat you can do them. When you participatestructor's stand. your assistant instructors should supervise be-

cause it is difficult for you to supervise and ex-7. Circle Formation ercise at the same time.The circle formation is effective for the con- c. The men should never be kept too long induct of various exercise activities (fig. 143). one position, especially a constrained one. TheyThis formation has an advantage in that the should never have to perform an exercise moresupervision of all men is facilitated and a mov- times than they can do it without losing theing formation is available which provides con- proper form. You should insist upon propertrol. Guerrilla exercises, grass drills, and some form in the execution of all exercise activities.forms of running, are examples of activities Even slight deviations from the proper formwhich are more easily conducted in the circle reduce the value of the exercise.formation than in the extended rectangular d. Avoid long explanations. As a rule, itformation. should be necessary to give a full explanation

a. It is not advisable to have more than 60 of new exercises only. Explain the most essen-men in a circle. When more men must be ac- tial features of an exercise first; add detailscommodated, separate cirlces should be used. later. Too many details at one time are moreConcentric circles (fig. 144) may be employed likely to confuse the men than to assist them.to reduce the size of the circle or to accommo- Minor corrections should be made to the entiredate more men. If concentric circles are formed class while the exercise is in progress (for ex-the different circles are made by designating ample, "heads up," "knees straight"). If neces-squads for each circle. Each additional circle sary, follow this direction by the name of therequires more men than the one inside it. For man who is particularly at fault. If a man re-example, one squad of a platoon may form the quires special attention, he should be giveninner circle and the remaining three squads separate instruction by an assistant instructorthe outer circle. to avoid wasting the time of the group.

b. When a platoon is to form a circle the e. The heavy demand on your voice can becommands are CIRCLE FORMATION, MARCH, lightened by training assistant instructors toFOLLOW ME. Upon this command the right assume some of the instruction. Using mass ca-flank squad of the column moves forward at dence is also an effective method of lesseningdouble time with the leader of the platoon the demand on your voice.group gradually forming a circle in a counter-clockwise direction. Each succeeding file falls 9. Assistant Leadersin behind that on the right. After the rough a. Even when the size of your group is lim-outline of the circle is formed the leader com- ited to one platoon, you need assistants to helpmands, PICK UP A FIVE-YARD INTERVAL. supervise and to assume charge in your ab-This is to insure the interval between men in sence. These assistants must be the most capa-uniform. ble leaders in the platoon. Each assistant

c. The group may be halted and faced to- leader assumes responsibility for a segment ofward the center, or, if instruction is not neces- from 10 to 15 men. It is important for them to

AGO 6303A 285

participate in the exercise at regular intervals 10. Instructor's Standto maintain their own physical condition. To do A movable physical training instructor's standthis, they should rotate their duties as assist- is recommended to elevate the instructor to aant leaders. height where all men may observe his demon-

b. Assistant leaders must carefully supervise stration. A recommended stand (fig. 145) is il-the performance of the men when they are lustrated. A platform of such size and con-learning new exercises. They also watch for er- struction may be moved as required to supportrors while an exercise is being performed in instruction in many different activities of thecadence, and offer corrective suggestions to in- programdividuals at its conclusion.

Section II. CONDUCTING CONDITIONING DRILLS

11. Necessity for Precision and AccuracyConditioning exercises lose much of their valueunless performed exactly as prescribed. Con- 8siderable time and effort must be expendedduring the early stages to teach the exercisesproperly to all men. The methods contained inthis section apply to Drill One, Two, andThree; Rifle Drill; and Log Drill. 4'

a. By the Numbers. When conditioning exer-cises are introduced to a new group, theyshould be taught by command. This will givethe instructor an opportunity to check the po-sition of every man and insure that everyoneacquires the proper form at the outset. Themethod of teaching new exercises by command x 4

is by the numbers. In this method, a number isgiven to each position which is to be taken. Figure 145. Physioal training instructor's stand.The proper position is assumed when its num-ber is called. The preparatory command is c. Commands of Discontinuation.READY, and the command of execution is the (1) To discontinue an exercise performednumber ONE, TWO, and so on. rythmically or in cadence, the command HALT

b. Commands for Continued Exercises. After is given in place of the numeral (for example:the men have had several days' experience One, two, three, HALT). To prepare the menwith the exercises, the instructor needs merely for this command, all numerals in the finalto indicate what the exercise is, command the repetition should be spoken with a rising in-men to assume the starting position, and start flection. The rising inflection of the voice canthem exercising in cadence. Before giving the be used at any time the instructor desires tocommand STARTING POSITION, MOVE, the in- stop the exercise for any reason.structor must always give the name of the ex- (2) After the men are halted, they areercise. Here is an example of commands: given a posture reminder (for example stand

"High Jumper." tall, chin in, chest out) and then put at ease. Inthe early stages of training, they may be given

(1) STARTING POSITION, MOVE (Men a rest after each exercise or they may bemove into the prescribed starting position.) placed at ease to listen to further explanation

(2) IN CADENCE, EXERCISE--one, two, by the instructor. After a week, however, thethree, one; one, two, three, two, until the exer- rests should be gradually eliminated and thecise is completed. (Men start on command EX- men should remain at ease between exercisesERCISE.) only long enough for the instructor to name

~~~~~~~~~~~~~~~~~~~~286 ~~~~AGO 6303A286

the next one, bring the group to attention, and width apart. On two, take a slight jump intogive the command STARTING POSITION, MOVE. the air and swing the arms backward, return-

(3) To intensify the conditioning exercises ing to the starting position. Ready, TWO. Onin the late stages of training, the practice of three, take a vigorous leap into the air, look-having the men assume the "at ease" position ing skyward and swinging the arms forwardmomentarily between exercises may be discon- to an overhead position. Ready, THREE. Upontinued. By going immediately from the position returning to the ground, knees are flexed again,in which the men have been halted to the start- eyes to the front. On four, take a slight jump,ing position of the next exercise, the command swinging the arms down and back, returningAT EASE can be eliminated. to the starting position. Ready, FOUR. POSI-

TION OF ATTENTION, MOVE.12. Introducing Conditioning Exercisesa. When introducing conditioning exercises Note. The instructor stands at attention and

to a new group, they are taught by a specific makes corrections during this step.procedure as exp]ained below. There are threesteps involved in teaching the exercises. These (3) Third Step. Both instructor and

~~~~~steps are: ~troops participate. "At normal cadence. Highsteps are: Jumper. STARTING POSITION, MOVE. In ca-(1) Instructor at normal cadence. Demon- Jumper. TARTING POSITION, MOVE. In ca-

stration of the exercise at normal cadence by dence, EXERCISE-One, two, three, one"strathe instructor. of the exer at normal by (five repetitions).

the instructor.ps byetnumbers.Participatn c. It should be reemphasized that the above(2) Troops by the numbers. Participationof the group "by the numbers." On each count procedure is to be used ONLY when the exer-

cises are first introduced to the men. When thethe men hold the positions while the instructor exerises have been learned, only the third stepand his assistants correct any errors they not- i used.

is used.ice.(3) Troops at normal cadence. Group par- 13. Counting Cadence

ticipation in the exercise at normal cadence. a. When the exercises are carried on inb. The following is an example of these three rhythmic cadence, the instructor counts it.

steps with the High Jumper, which is the first Each count coincides with the end of a move-exercise of Conditioning Dril) One. ment in the exercise. When the men begin ex-

(1) First Step. The troops remain at ease ercising in cadence, it is important that theyand the instructor demonstrates. "At normal start the first movement of the exercise on thecadence the exercise looks like this: High command EXERCISE rather than wait for thecommand EXERCISE rather than wait for theJumper. STARTING POSITION, MOVE. In count One.cadence, EXERCISE-One, two, three one; b. The counting is used not only to indicateone, two, three, two," and so on. rhythm or cadence, but also to indicate the

Note. The instructor executes five repetitions of manner in which each movement is performed.the exercise returning to the position of attention Through proper use of these commands, longwhen he finishes them.

explanations are avoided and the instructor is(2) Second Step. Troops are brought to at- able to indicate accurately the tempo and qual-

tention and perform the exercise. COMPANY, ity of the movements. When a movement needsATTENTION. High Jumper. The starting po- to be done slowly, the instructor draws out thesition for this exercise consists of the feet count. If any particular movement is to be per-spread shoulder width apart, knees flexed, formed with more energy than the others, thebody bent forward at the waist, arms alined numbers corresponding to that movementwith the trunk and hips, elbows locked, fingers should be emphasized by a louder and sharperextended and joined, head and eyes to the count. The cadence for Drill One, Drill Two,front. STARTING POSITION MOVE. By the Drill Three, and Rifle and Log Drills is one ofnumbers. On one, take a slight jump into the the three following types or a combination ofair, swinging the arms forward and up to two of them:shoulder level. Ready, ONE. Note that the (1) Moderate-80 counts per minute.elbows are locked and the arms are shoulder (2) Fast-100 counts per minute.

287AGO 6303A

(3) Slow-50 counts per minute. in developing confidence, self-reliance, asser-

c. Normal cadence is the cadence prescribed tiveness, enthusiasm, and proficiencyfor a particular exercise, whether it be moder- (2) Mass commands, in effect, give largeate, fast, or slow. groups the benefit of individual instruction

since each man becomes virtually his own in-d. The exercises are always given in cadence since each man becomes virtually his own in-after the men havre learned to execute them structor. The principal advantage is that eachafter the men have learned to execute them

man is made to rely upon his own initiativeproperly. Either the instructor or the entire man s made to rely upon his own initiativepgroupr. Either theinstructoohand intelligence. He must learn not only to give

group counts the cadence. commands properly, but also how to correctly14. Cumulative Count perform the movement required by the com-

a. A cumulative count is a method of indicat- mands.ing the number of repetitions of an exercise on (3) Each man is required to give the com-the fourth numeral of a 4-count exercise, thus: mands as if he alone were giving them to the1-2-3-1; 1-2-3-2; 1-2-3-3; 1-2-3-4. In the entire unit. As a result, the volume of com-case of an 8-count exercise, the cadence would bined voices literally impels each man to ex-1-2-3-4-5-6-7-1; 1-2-3-4-5-6-7-2. tend himself to the limit in performing the

movements with snap and precision. Coordina-b. The use of the cumulative count is desira- movements with snap and precision. Coordina-tion and a sense of cadence are also developed.ble for the following reasons:

(4) Mass commands teach the proper ca-(1) It provides the instructor with an ex- dence of an exercise, when to emphasize or

cellent method of counting the number of repe- lengthen a count, and how to convey by propertitions that have been performed. intonation the way a movement is to be per-

(2) It enables the leader to make the ex- formed.ercise progressive from day to day and week toweek. (5) Mass commands aid in developing theweek.

(3) It serves as a self-testing and moti- volce.vating device. Men like to know how much (6) Mass commands may serve the valu-they are expected to perform. They want to able function of developing group exercisecontinue to show improvement. leaders.

(4) It provides a means of prescribing an b. The following example shows the recom-exact amount of exercise for any group, even mended method of using mass commands forwhen conducted by untrained personnel. conditioning exercises:

(5) When large groups exercise together,the cumulative count makes it possible to adapt (1) Instructors: (1) Cali the platoon tothe amount of exercise to men of different lev- the starting position of the squat bender, (2)els of physical fitness. COMMAND.

c. The use of the cumulative count motivates (2) Mass: (1) Starting position, (2)participation in conditioning exercises. When MOVE.the men know how many repetitions of each (3) Instructor: (1) Execute the exercise,exercise they have done, they are challenged to at your command, (2) COMMAND.equal or exceed it on succeeding days. The cu- (4) Mass: (1) In cadence, (2) EXER-mulative count thus serves as a self-testing de- CISE-One, two, three, one.vice by which men compete against their own

c. To discontinue an exercise with mass com-mands, the mass will count the last repetition

15. Mass Commands with a rising inflection: One, Two, THREE,a. The use of mass commands under appro- HALT.

priate circumstances is strongly recommended. d. Mass commands are not recommended(1) Mass commands assist greatly in ov- until the men have done the exercises an ade-

ercoming individual modesty and timidity and quate number of times to learn them.

288 AGO 6303A

Section III. CONDUCTING NONDRILL TYPE ACTIVITIES

16. Nondrill Type Activities c. To practice this exercise prepare men forMany exercise activities are used in the devel- practice and command, "GO, BACK, BICY-opment of physical readiness which are not CLE, and UP."controlled or executed to a cadence count. Al- 18. Guerrilla Exercisesthough commands and counting of cadence are a. Men are in the circle formation and mov-not used to the degree employed in a set drilltype activity, there is a procedure to be fol- ing. To teach an exercise use the followingphraseology: "The next guerrilla exerctse, alllowed by the leader in maintaining control and phraseology: The next guerrilla ercise, allproviding effective instruction. Specific phra- fours (name the partecular guerr(lla beingseology is used to teach beginning groups in taught), is a ground exercise (name the parti-grass drills (chap 12), guerrilla exercises cular kind of guerrilla), and is done in the fol-(chap 13),and dual combatives (chap20). lowing manner (give a simultaneous explana-

tion and demonstration showing how the exer-17. Grass Drilis cise looks when executed normally)."The commands peculiar to each exercise are b. Men are continuing to move around theidentical to the name of the exercise. The in- circle. To practice the exercise, command: "Allstructor uses the phraseology in a below to Fours (name the particular guerrilla), Marchteach the basic positions, and the phraseology (supervise the execution of the exercise, keep-in b below to teach the exercises. Both are to ing the men moving)." "Quick time, March.be taught by combining a demonstration with 1-2-3-4, 1-2-3-4." (The men assume rapid ca-the explanation. The following are examples: dence as they reestablish their intervals.)

a. "One of the four basic positions for grassdrill is front." (Name the particular basic po- 19. Dual Combativessition being taught.) "At the command, front, a. Men are in formation and paired with an(name the particular basic position being opponent with all men facing the instructor:taught) you (simultaneous explanation and "This dual combative, the back-to-back tugdemonstration showing how the basic position (name the particular dual combative activity)looks when executed normally)." is done in the following manner (simultaneous

b. "This grass drill, bicycle (name the parti- explanation and demonstration, showing howcular grass drill being taught), is done from the activity looks when executed normally andthe back position." (Name the basic position or explaining all regulations governing it)."positions from which the drill will be given.) b. To practice the exercise, command: "Take"At the command, bicycle, (name the particu- your positions for the back-to-back tug (namelar grass drill being taught) you will (simulta- the particular dual combative). "READY." (blowneous explanation and demonstration showing the whistle.)how the grass drill looks when executed nor- c. To terminate the exercise again blow themally)." whistle and command "REFORM."

Section IV. POSITIONS

20. Basic Positions Used in Activities 21. Positions of the ArmsThis section describes the basic positions pre- a. There is one hands-on-hips position. (A,scribed for the various activity packages. fig. 146). At the command of execution, bendThese positions should be taught at the time the arms at the elbows and place the hands onthey are needed to perform the activity. See the hips. The tips of the fingers should rest onFM 22-5 for detailed descriptions of the posi- the forward part of the hip bone, thumbstion of attention, the various rests, and for the pointing to the rear, fingers extended and to-commands used to bring men to these positions. gether, elbows and shoulders drawn back.

AGO 6S03A 289

A. HANDS ON HIPS B. ARMS SIDEWARD

G. ARMS FORWARD D. ARMS FLEX

F. ARMS OVERHEADE. FINGERS LACED ON HEAD

IN BACK ON TOP

Figure 1460. Positions of the arms.

b. There are two sideward arm positions (B, the elbows (D, fig. 146). At the command offig. 146). At the command of execution, raise execution, move the arms forward, bend the el-the arms laterally until horizontal. The palms bows and raise the arms until the clenchedare up or down, elbows straight, fingers ex- hands are shoulder height, palms facing thetended and together, thumbs along the index shoulders. The variation differs only in thatfinger. the arms continue upward until the upper

c. There are two forward positions of the arms are horizontal. This action brings thearms (C, fig. 146). At the command of execu- clenched hands to a position directly over thetion, raise the arms to the front. Extend them shoulders.smartly to their full length until the hands are e. Two positions of lacing the fingers on thein front of and at the height of the shoulders. head (E, fig. 146) are prescribed. These posi-Palms may be facing or down, fingers extended tions are assumed on the command of execu-and together, and thumbs along the index fin- tion by raising the arms sideward, and at thegers. same time bending the elbows until the upper

d. There is only one arms flex position, but it arms are horizontal. The fingers are laced be-has two variations, depending on the height of hind the lower portion of the head, thumbs

290 AGO 6303A

pointing downward, or on top of the head, straight. Heels off the ground. The position isthumbs on the crown. Keep the elbows pressed varied by the depth of the knee bend. A quar-well back with the hands held lightly on the ter or half knee bend may be prescribed inhead. place of the full bend.

f. There are two overhead arm positions (F, d. A squatting position (D, fig. 147) differsfig. 146). To assume the first position, at the from the knee bend position in that the trunkcommand of execution, raise the arms by is forward. At the command of execution, fromswinging them forward and extending them the narrow stance, bend the knees fully andvertically overhead, palms facing, fingers ex- open the legs outward so that each knee pointstended and together, and thumbs along the 45 ° to the oblique and the heels are off theindex fingers. To return the arms to the start- ground. At the same time, place both hands flating position, swing them downward in the on the ground, directly beneath the shoulders.same arc as used in the upward movement. To Keep the fingers spread and to the front, armsassume the second position, at the command of straight and head up, with the eyes focused onexecution, raise the arms in the same manner, a point about 3 feet in front of the hands.turning the wrists to face the palms of the e. A squat sitting position differs from thehands forward, bringing the hands together squatting position in that the feet are flat onand interlocking the thumbs with the fingers the ground and the trunk is not inclined as farextended and together, and the elbows close to forward. At the command of execution, bendthe head. To return the arms to the starting the knees fully and open the legs (E, fig. 147),position, swing the arms sideward and down- keeping the heels on the ground, toes pointedward. outward, and bending forward only far enough

22. Position of the Legs to keep your balance.a. There are three straddle positions called

"stances" (A, fig. 147). At the command of ex- 23. Positions of the Trunkecution, to assume the- a. There is a forward leaning position (A,

(1) Narrow stance, keep the base foot fig. 148). At the command of execution, bend(right foot) in place, move the left foot 8 to 12 the trunk forward at the hips about 45 °. Theinches to the left of the right foot. Keep the bend is only at the hips. Keep the back straightlegs straight so that the weight of the body and the head erect.rests equally on both feet. b. There are three trunk bending positions

(2) Regular stance, move the left foot in (B, fig. 148), and they vary only as to directionthe same manner as for the narrow stance, but of the bend. At the command of execution,18 to 24 inches (the feet should be about shoul- bend the whole spine from the hips, not theder width) apart. hips alone. The movement must be forceful,

(3) Wide stance, move the left foot in the and there is usually a bounce or slight recoverysame manner as for the narrow and regular associated with it.stances, so that the feet are 36 to 40 inches c. The trunk turn position (C, fig. 148) isapart (wider than shoulder width). used in various activities. At the command of

b. There is a staggered stance position (B, execution, twist the trunk to the left (right)fig. 147). At the command of execution, move above the hips. The hips and head do not turn,the left foot forward and slightly sideward so but remain to the front. The major twist is inthat the heel of the left foot is on line with the the spine. There is a slight bounce or recoverytoe of the right foot, and separated about 6 to 8 to this movement.inches from the right foot. d. The trunk bend and turn position (D, fig.

c. A knee bend position is used with three 148) is used. At the command of execution,variations (C, fig. 147). At the command of ex- given after the regular side straddle positionecution (executing the movement from the nar- has been assumed, turn the trunk to the leftrow stance) bend the knees fully and open (right), and then bend forward over the leftthem outward so that each knee points 45 ° to (right) hip. Keep the knees straight and thethe oblique. Keep the trunk erect and back head down.

AGO 6303A 291

A. SIDE STRADDLE SANCES B. STAGGERED STANCE

NARROW REGULAR WIDE

C.QUARTER,HALF,AND FULL KNEE" BENDS

QUARTER HALF FULL

D. SQUATTING POSITION E. SQUAT SITTING POSITION

Figure 147. Positions of the legs.

24. Ground Positions hips. The toes and heels come together as thea. The supine (on the back) position (A, fig. upper body is lowered to the ground. To return

149) is assumed in several activities. At the to the position of attention, sit up, bend thecommand of execution, thrust the left leg for- right knee, and place the right foot on theward, bend the right knee, and sit down, sup- ground near the buttocks. Arise to an uprightporting the weight of the body on the hands position, pushing upward with the hands. Awhich are placed on the ground behind the variation of this position is used when an ob-

292 AGO 6303A

A. FORWARO LEANING POSITION B. BEND TRUNK FORWARD, SIDEWARD, AND BACKWARD

O. TRUNK TURN SIDEWARD

|4 D. TURN AND BEND TRUNK SIDEWARD

Figure 148. Positions of the trunk.

ject is held in the hands, such as a rifle or log. d. The front leaning rest position (C, fig.b. To assume the supine position in Rifle and 149) is often used. At the command of execu-

Log Drills, the feet are crossed, left over right, tion squat down. Thrust the legs backward tothe knees are bent outward, and a sitting posi- the position of rest, the body weight on thetion is assumed; then the upper body is low- hands and toes. The eyes focus on the groundered to the ground and the legs extended. at a point about 18 inches in front of the head,

the elbows are locked and the body is straightc. There is one sitting position (B, fig. 149). from head to heels.

At the command of execution, thrust the leftleg forward, bend the right knee and sit down, e. The prone position (D, fig. 149) is used oc-supporting the weight of the body on the casionally. At the command of execution, squathands until seated. Move the hands to a place down, thrust the legs back to a front leaningon the ground beside the buttocks. Straighten rest position, then lie down to a prone positionthe right leg beside the left, toes and heels to- with the hands beneath the shoulders. The feetgether. The crosslegged variation (described in are together.a above) is used in Rifle Drill.

Section V. TRAINING OF LEADERS

25. Purpose of Instructor Training 26. Establishing a Course of InstructionThe release or transfer of personnel leaves an a. To determine an organization's need fororganization or an instruction group with inphysical training instructors, unit commandersadequate numbers of instructors to perform should be interviewed as to the level of train-the instructional or training mission. To over- ing in progress and the deficiencies existing income this deficiency a full-time course of in- the present program. It is desirable that two orstruction or an inservice instructors' course three qualified instructors be available in eachshould be established. platoon. Only with an adequate number of in-

AGO 6308A 293

A. SUPINE POSITION

B. SITTING POSITION

C. FRONT LEANING REST POSITION

> ~~B~ · F4 ~~~D. PRONE POSITION

Figure 1,19. Ground positions.

structors who have a thorough knowledge of d. In either the full-time or part-time course,Army physical training can the individual sol- the classes should be scheduled regularly. Thedier receive the training needed to reach the length of the course depends on many factors,required level of fitness. but should contain the basic core subjects as

b. The effectiveness of the inservice training listed in paragraph 32. If at all possible, the

program is determined, in part, by the instruc- course should be open to anyone who shows in-tion time available. A full-time school is pref- terest. Company commanders should conduct aerable so the student may completely devote preliminary screening of students, guided byhis time and energy to the program of instruc- the qualifications for school attendance.tion. Such a school should be conducted period- e. Command support is essential to the or-ically to meet the constant need for qualified ganization and conduct of an instructor train-instructors. In the preliminary planning for ing program. When the commander has deter-the school, instructors must be chosen far mined the needs of his organization and allo-

enough in advance to be available at the de- cated time to such a program by means of asired time. Time is also required to requisition training directive to implement such training,équipment. The scheduling of areas and class- a definite schedule may be planned and a pro-rooms requires careful coordination. gram of instruction outlined.

c. To conduct a full-time course in units un- 27. Authority for Establishing the Coursedergoing a heavy program of training would A directive for setting up the course shouldbe extremely difficult. It may be necessary to contain the following:conduct the school at regular intervals during a. The purpose and scope of the program.available duty and off duty time. Careful b. The location of the school.scheduling can eliminate most interference, c. The date and time men should report, andwith the students' regular duty assignments. date of course completion.

294 AGO 6303A

d. Unit quotas. i. Physical Combat Proficiency Test facili-e. A list of equipment and clothing required. ties.f. A list of prerequisites for attendance. ]. A copy of this manual and related publica-

28. Selection of Personnel tions (app A) for each student, with a list ofreferences for each class period.

Students selected should meet the qualifica-tions listed below: 31. Conduct of Classes

a. Be volunteers. To conserve time and to insure the mostb. Show interest and enthusiasm in physical efficient conduct of classes, the commander

training activities. should prescribe a standing operating proce-c. Possess leadership qualities. dure for the course. The SOP should provided. Have good physique and command voice. for the following:e. Have sufficient time remaining in service a. Student leadership of the class.

to justify training. b. Wearing of the uniform.

29. Instructors c. Marching between classes.d. Time for breaks.

a. The number of instructors needed to con- e. Grading and rating of students.duct the course is determined by the length f. Certificates of completion of thecourse.and scope of the course. They should be chosen g. Disposition of incapable studentsby a survey of personnel records supplemented h. Graduation.by personal interviews. The instructor shouldbe- 32. Core Subjects for the Instructor Course

(1) A graduate of an Army physical The basic core subjects of the physical trainingtraining course of instruction. This is the best instructor course are:source of instructors as these men will be fa- a. Noncompetitive conditioning activities:miliar with army procedures in this prea. Drill One, Drill Two, Drill Three, Rifle Exer-

(2) A person with civilian training in cises, Log Exercises, Obstacle Conditioning andphysical education; however, he must be famil- Confidence Courses, Running, Grass Drills,iar with the Army physical training program. Guerrilla Exercises, and Strength Circuits.

(3) An individual who is, or has been, a b. Combat water survival.skilled performer, official, coach, or one who c. Competitive conditioning activities: dualhas demonstrated an interest in athletics and combatives, relays, team contests, and teamphysical training. athletics.

b. Instructors without previous experience d. Background subjects: fundamentals andor instruction in Army physical training must nature of physical fitness (chap 2 and 3),be trained before the course is held. structure and functioning (chap 28 through

31), program planning (chap 5 through 9),30. Facilities and Equipment and leadership of physical activity (chap 4 andThe amount and type of facilities and equip- app B).ment needed depend on the number of students e. Physical fitness testing.and the scope of the instruction. Normal re-quirements include:quirements include: 33. Selecting a Program of Instruction

a. Classrooms and outdoor training areas. a. A definite program of instruction cannotb. Visual aids (charts, slides, films, and be prescribed for all courses of instruction.

blackboards). However, each of the core elements should bec. Physical training instructor stands. included in every course. The degree to whichd. Obstacle conditioning and confidence each element is emphasized depends on the

courses. needs of the students and their respectivee. Strength circuit courses. units. If the troops need a basic program, thef. Swimming pool. bulk of the classes should be conditioning exer-g. Rifles and logs. cises and supplementary activities. If the unitsh. Athletic equipment (balls, nets, gloves, are in an advanced stage of training, leader-

bases, backstops). ship of mass activities and organized athletics

AGO 6303A 295

should be stressed. The background subjects 34. Evaluating the Programshould be included, regardless of unit needs. a. The physical training instructor musta. The physical training instructor mustThese subjects give the student a greater know his subject, employ sound teaching tech-knowledge, understanding, and personal justi- niques, and have poise. The instructor trainingfication of the physical training program. The course should give him an opportunity to prac-

proper administration and evaluation of physi- tice and demonstrate these qualities, as well ascal fitness testing is also an essential element. teach him the fundamentals of physical condi-

b. The course selected, regardless of empha- tioning. Only by participating can the instruc-sis or length, requires careful scheduling and tor gain the experience and ability required tocoordination. The classes should be 2-hour pe- imultaneously teach and demontrate the vari-riods, conducted often enough each week to re- simultaneously teach and demonstrate the vari-riods conducdent nteret Clenss es shough ea chto re- ous activities. Although he may not demon-tain student interest. Classes should be sched- strate complete proficiency in the desired quali-uled for either the last 2 hours of the morning ties until he is instructing in his unit, theor afternoon. Only 1 hour of conditioning ac- course may be evaluated initially by determin-tivities should be included in a 2-hour period. ing how much practical training it offers theThe hours for a common subject block of ir- student. It should emphasize his gaining expe-struction should be scheduled in sequence. A rience in the practical aspects and applicationlesson giving background information for an- of instructional techniques.other should always come first. For example,the students should be familiar with the exer- b. Evaluating the program is a continuouscises of Drill One before learning the methods process. It involves not only the course in prog-

of instruction for Drill One. The same princi- ress, but constant observation of the instruc-ples apply to a full-time school. To keep the tors who have graduated to determine if the

school from being too strenuous, the hours of course is meeting the need for trained instruc-

classroom instruction and hours of physical ac- tors in the unit.tivity should be alternated.

296 AGO 6303A

INDEX

Paragraph Page Paragraph Page

Activities: Circuit-interval table:Group ------------------------ 70 34 Activities -------------------- 192 84Nonpackaged ------------- - 43 21 Description -------..---------- 191 83

Activity packages --. ..... . ......- 41-43 20 Leadership ------- --------- 194 84Advanced individual training.. 49 24 Objective -------------------- 189 83Age and exercise --------.------- . 21 11 Progression ------------------ 193 84Airborne fitness test: Time ------ -------- ----- 190 83

Administration ---- -. ------.-- 420 254 Climatic conditions, effects:Composition ------------------ 416 253 Exercise at high altitude ------ 19 11Events: Exercise at high temperature -_ 19 11

Chinups --... ....-------- - 422 254 Exercise in aretic regions ------ 19 11Endurance - .---- -------- 426 257 Combatives:Knee bender - -.----------- 423 255 Leadership - - ---- 289 159Pushups ------------------ 424 255 Table I ------------------- 290 160Situps -------------------- 425 256 Table II - ----- --......-- 291 160

Preparation ---------------- - 419 253 Table III ------------------ 292 160Scoring ----------------- ---- 417 253 Combat and combat support unitTesting ---------------------- 418 253 program:

Army physical fitness program ---- 4 5 Fitness ------------------.---- 56 26Athletic carnival -- --. ...---------- 275-283 154 Objective -.------------------- 55 26

Program development -... 57 27Evaluation - -48 28 Weekly programs ------------- 58 27PosEvaluation u - -- ------------ 48 23 Combat service support unitPosture ----..----------. 48 23Program content 482....8.... program:Program content -------------- 48 23 Fitness standards ------------- 60 29Remedial training ---.--.------ 48 23 Objective 59 28

Basic skills ---------------------- ~198 85 Program development ----------- 61 29Body and physical, fitness: Weekly programs -- 62 29

Body functioning -------------- 429 259 Command action:Crest load -------------------- 432 260 Application -- 7 6Effects of exercise - -----.---.. 435 261 Control 9 7Knowledge of body ------------- 428 259 Fundamental factors -- 6 6Overload 433 260 Standards ------ ------ 8 6

Body funetioning: Support requirements .--------- 10 8Circulatory/respiratory system - 464-473 272 Command funetions --------------- 29 15Effects of exercise on bones --- 457 271 Conditioning activities:Glandular system -------------- 474-476 276 Chairborne conditioner .... 75 35Muscular strength ------------ 458-463 271 Isometri exercises- --- 75 35Skeleton --------------------- 456 271 6-12 plan .- 75 35

Body structure: Weight training .-.. . ..- . 75 35Bones ------------------------ 440 262 Conditioning drill 1:Cartilagefligaments ------------ 441 264 Bend and reach -....- . 97 42Circulatory ------------------- 453 269 Body twist-101 44Composition- 43 262 High jumper ------------ 96 41Joints --------------------- 443 264 Push up - - --------- 98 42Muscles ---- ~----------------- 444-452 264 Squat bender - . ..- ---- -- 100 42Respiratory system - 454 269 Stationary run-102 44Skeleton ---------------------- 439 262 Trunk twister ..-... .. . ...... 99 42

Chairborne conditioner:Conditioning drill 2:

Table I ---------------------- 238 124 Eight count push up ---------- 105 44Jumping jack ------------- 103 44

AGO 680SA 297


Leg circular -.------------ 108 46 Preparations ------------------ 408 245Squat stretch -..- ------ 107 46 Scoring -.------------- 406 244Stationary run -.. ---------- 109 46 Obstacle courses -----------------. 199 92Turn and bend----------------- 104 44 Obstacle course, conditioning:Turn and bounce -..- - 106 46 Construction - ---------- ..---- 202 94

Conditioning drill 3: Types of -----.-- .----------- 204 94Back bender ------------------ 111 48 Obstacle course, confidence:Bottoms up 115 48 Arrangement, construction ---- 206 102Knee bender -.------------ 114 48 Method of use ---------------- 207 102Side bender -----.-........... 113 48 Negotiating ---------- --. --- 208 102Side straddle hop -------------- 110 46 PCPT:Squat thrust ------------------ 112 48 Combat ready/support standards 389 221Stationary run - . ............ 116 49 Completing test ------------- 8- 394 223

Exercise, systems: Events:Circuit system ---------------- 44 21 Dodge, run, and jump ---- 400 228Interval system -------------- 44 21 Facilities, equipment -----. 404 235Progressive activity ------..... 44 21 40-yard low crawl ---- 8---- 398 225Rotating activity 44 21 Grenade throw -------....- 401 230Single activity 44 21 Horizontal ladder -8.. 399 226

Exercise, types: 150-yard man-carry ------- 402 231Isometric .-------------------- 15 9 One-mile run ------------- 403 233Isotonic ---- ~--- - ---------- 15 9 Failure to attain standards 8- 390 221

Grass drills: Officials 395 223Drill one -.-----..--........ 151 60 Organization -8.. .. . ... 397 224Drill two ------------....... 152 60 Preparation -8----- -- 391 221In program .-.. ---... 149 59 Primary test -8-------. 387 221Leadership 150 60 Procedure -8----------- ----- 396 224

Guerrilla exercises: Requirements -- 393 222In program 157 63 Scoring -8............ 392 222Leadership 158 63 Standards -8-- 388 221Table I ------------------ --- 159 64 Personal fitness programs -.- -- 71 34Table II 160 64 Physical conditioning, principles of:

Individual exercise programs: Balance --------------------- 18 10Chairborne conditioner -28 234 124Overload18 10Evaluation- 233 123 Progression 18 10Isometric exercising -252 45 Regularity 18 10Need for -----. 2381 1238 Variety 18 10Progressive training ---- 232 123 Physical conditioning, stages of - 17 106-12 plan .. . ...... ....... 240 :l29 Physical fitness, components of 16 10Weight training --__~. __~_____~ 247 :L42 Physical fitness, measuring:

Instructor's responsibility: Evaluation:Assignment -8----------------- 32 17 Concept of testing -8- - 382 216Knowledge -8----------- - 36 17 Methods -8---------------- 381 213Objective 34 17 Supervision 383 216Personal fitness -8--........ 35 17 Interpreting test results:Training - - 33 17 After test action -- 8-..... 386 220

Isometric exercising 252-257 145 Method of ---------------- 385 218Leadership 51 25 Purpose - .--.------ 8--- 384 217Leadership, competitive activities _-_ 258-267 :L51 Physical programs:Log drill .-....................... 131-143 53 Developmental 39 19Military fitness ------...........-- 11 9 Leadership 39 19Minimum fitness test-male: Maintenance 39 19

Administration ---------------- 409 245 Remedial .-... ............. 39 19Composition ----------------- 405 '244 Physical readiness:Events: Benefits ---------------------- 25 13

Abdominal area - .---- 412 249 History in Army ------------ 26 13Back area ---------.. ----- 413 250 Objective 24 12Circulo-respiratory area -- 415 251 Necessity -... ........... 23 12Flexibility - 410 246 1 Physiological considerations - . ..14 9Leg area ------------ 414 250 Posture training:Shoulder girdle area ------ 411 246 Characteristics 479 277

298 AGO 6303A


Motivation -------------------- 478 277 Cross country:Principles of ----------------- 482 279 Practice - 340 192Teaching -....... 483 279 Rules -- ------------ 342 193

Program planning: Skills ----------------- 339 192Application ..-.. ............. 63 32 Soccer:Fitness and age ------------ 66 32 DrillIs - -- --------- 347 195Group programs -------------- 69 33 Rules ------------ 348 195Importance of ------.......... 65 32 Skills 345 193Objective -.------------------- 64 32 Softball:Problem areas ---------------- 67 32 Drills --------------- 353 199Types of -.................... 68 33 Rules 354 200

Psychological considerations -------- 28 15 Skills -8--------- -352 197Relays: Speedball:

Administration ---............. 296 165 Positions ---------------- 358 201Table I .---..-----------..... 298 166 Rules - --- ------- 360 201Table II- - 299 166 Skills -------------------- 357 201Table III ------------........ _ 300 169 Touch football:Table IV --................... 301 169 Drills -.---------------- 365 204

Remedial conditioning: Rules -------------------- 368 205Administration ---------- 84-88 38 Skills -------------------- 364 203Deficiencies, types of --------- 82 38 Volleyball:Detection -----------......... 83 38 Drills ------- . .........- 373 210Types of deficiencies 81 37 Rules - 376 210

Rifle drill --------....--.......... 117-130 50 Skills -------------------- 372 209Running: Team contests:

Cross country ------------ -- 167 69 American ball -- 8~---------... 312 177Double time ------------------ 165 67 Chain dodge ball . .-... . ....... 317 181Endurance --------- ---.. ----- 161 67 Goal hi ----. .................- 313 179In program ----------------- 162 67 Human tug of war ------------ 321 184Instruction . .------ -----..--- 164 67 Keep away .--------------- .- 318 183Speed marching --------------- 168 69 Kick ball ---- 308 175Tables ...-............. .169-171 71 Kick pin baseball -------------- 309 175Wind sprints -------- ~--------166 68 Line rush -----------------.. 320 184

Scheduling ---------------------- 50 24 Line soccer ----------.....---- 310 1756-12 plan ---------- ------------- 240-245 129 Log pivot circle -- 828---------- 323 187Special service sports ------------ 4 5 Master of the ring --------- -- 322 184Staff and specialist physical fitness __ 5 One basket basketball -- 314 179Strength circuits: Prone push contest ---------- 325 187

Fixed: Punch baseball -.---........ 307 173Control -------..... 179 79 Pushball -...... ..-------------- 319 183Circuit stations ----------- 182 80 Quick lineup ------------------ 315 179Description ----------..... 177 79 Rolling race --............... 324 187Individual conditioning Shuttle relay race ------------- 326 188

program - --...... ..----- 181 79 Side line soccer --------------- 311 177Objective -- -------------- 175 72 Spoke tag -.-------.......... 316 180Progression -...---.-. 180 79Warmup - ----.....-------- 178 79 Tournaments:

Movable: Activities, selection ------------ 269 153Circuit stations ----------- 188 82 Facilities ---.................. 272 154Equipment -----.----------- 184 82 Intra-unit 268 152Execution ---------------- 186 82 Point system ------------------ 273 154Organization -------------- 185 82 Schedulíng -............ 271 153Progression ----.---------- 187 82 Types -....................... 270 153

Supervisory functions ------------- 30 16 Water survival:Team athletics: Basic swimming:

Basketball: Beginner test ------------ 211 108Drills -------------------- 333 190 Breast stroke ------------- 216 111Rules --------------------- 335 191 Combat operations training 210 108Skills ------...----------- 331 189 Entering water - . ......... 220 113

AGO 6303A 299


Facilities -......... .221 117 Benefits ------------------ 223 117Finning - ................. 214 111 Equipment ---------------- 226 120Floating ------------------ 213 109 Evaluation --------------- 229 122Sculling ------------ - 215 111 Facilities ----------------- 228 122Side stroke --------- 217 111 Instructors --------------- 225 120Teaching ----------------- 212 108 Organization ------------- 227 121Treading water ----------- 219 113 Purpose ------------------ 222 117Underwater swimming ---- 218 113 Weight control -------------------- 4 5

Combat water survival: Weight training -.............. 247-251 142Basic principles ---------- 224 118

300 AGO 6303A

By Order of the Secretary of the Army:WILLIAM C. WESTMORELAND,General, United States Army,

OFFICIAL: Chief of Staff.KENNETH G. WICKHAM,Major General, United States Army,The Adjutant General.

Distribution:To be distributed in accordance with DA Form 12-11 requirements for The Individual Soldier.

* U.S. GOVERNMENT PRINTING OFFICE: 1969- 345-507/6303A

FM21-20_1969

Documents

Transcript of FM21-20_1969