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The Power Jump

Conditioning Drill 3, Exercise 1, The Power Jump

"Demonstrator, POST. I will use the by-the-numbers method of instruction. Exercise 1 of Conditioning Drill 3 is The Power Jump." (Demonstrator responds, "The Power Jump.") "This is a four-count exercise that is always performed at a MODERATE cadence. The Starting Position is, the straddle stance, arms extended overhead with the palms facing inward, fingers extended and joined. Starting position, MOVE." (Demonstrator moves into the starting position.)

"On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, squat and bend forward at the knees and waist while keeping the back straight with the head up and eyes forward. Touch the ground with the palms of the hand. By-the-numbers," (demonstrator responds, "By-the-numbers"), "In cadence." (Demonstrator responds "In cadence.") "EXERCISE." (Demonstrator performs count one.)

"On count two, jump and extend arms overhead while simultaneously facing the palms inward, then land in the starting position. The feet should be directed forward and no more than shoulder distance apart. The landing should be "soft" and proceed from the balls of the feet to the heels. A vertical line from the shoulders through the knees to the balls of the feet should be achieved on each landing. Ready, TWO." (Demonstrator performs count two.)

"On count three, repeat count one. Ready, THREE." (Demonstrator performs count three.)

"On count four, without jumping return to the starting position and sound off with the number of repetitions performed. Ready, FOUR." (Demonstrator performs count four and states, "ONE.")

"Position of attention, MOVE." (Demonstrator assumes the position of attention.)

"I will lead the demonstrator through three repetitions at a MODERATE cadence. The commands and movements are as follows: The Power Jump." (Demonstrator responds, "The Power Jump.") "Starting position, MOVE." (Demonstrator moves into the starting position.) "Without-the-numbers" (demonstrator responds, "Without-the-numbers.") "In cadence, (demonstrator responds, "In cadence.") " EXERCISE, One, Two, Three." (Demonstrator states, "ONE.") The PT leader will raise the inflection of his voice while counting out the movements of the third repetition and the demonstrator states, HALT upon returning to the starting position.

"Position of attention, MOVE."(Demonstrator assumes the position of attention.) "AT EASE." (Demonstrator stands at ease.)

"What are your questions pertaining to Exercise 1 of Conditioning Drill 3, The Power Jump when executed in cadence or by-the-numbers?" (Clarify all questions.)

"Demonstrator, ATTENTION. You will be my assistant instructor. FALL OUT."