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COMBAT CONDITIONING TRAINING

Enlisted Professional Military Education

Marine Corps University


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Combat Conditioning Program

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TABLE OF CONTENTS

INTRODUCTION ....................................................................................................................................................... 6

COMBAT CONDITIONING PROGRAM MISSION STATEMENTS ................................................................. 7

ACTIVE DUTY EXERCISE SCHEDULE ............................................................................................................... 8RESERVES EXERCISE SCHEDULE .................................................................................................................... 10

EXERCISES .............................................................................................................................................................. 11

DYNAMIC WARM UP ............................................................................................................................................... 11MUSCULAR STRENGTH AND ENDURANCE................................................................................................................ 11SPEED/AGILITY ....................................................................................................................................................... 12PLYOMETRIC ........................................................................................................................................................... 12CORE WORKOUT ..................................................................................................................................................... 13CARDIO ................................................................................................................................................................... 13MARTIAL ARTS ROUTINES....................................................................................................................................... 13COOL DOWN/FLEXIBILITY ....................................................................................................................................... 14

WORKOUT DESCRIPTIONS ................................................................................................................................. 19

DYNAMIC WARM-UP ............................................................................................................................................... 19Jog ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ......... 19Forward Lunge ............... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 20Side Lunge .......................................................................................................................................................... 21Reverse Lunge .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .. 22Leg Cradle ............ .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 23Frankensteins .................................................................................................................................................... 24High Knees .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ....... 25Skip ..................................................................................................................................................................... 26Spiderman .......................................................................................................................................................... 2750% and 70% Sprints ......................................................................................................................................... 28Knee Hugs ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ....... 29

Inchworm ............... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .... 30Lunge with Twist/Reach .......... ........... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... ....... 31Monster Walk ......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .... 32Butt Kickers ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 33Carioca .............................................................................................................................................................. 34Side Straddle Hops ............................................................................................................................................. 35Back Peddle ........... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .... 36Side Shuffle ......................................................................................................................................................... 37Crab Walk .......................................................................................................................................................... 38Bear Crawl .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ....... 39

MUSCULAR STRENGTH AND ENDURANCE................................................................................................................ 40Ammo Can Squats ......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... ....... 40Ammo Can Dead Lift ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .. 41Single Leg Ammo Can Dead Lift ........................................................................................................................ 42Ammo Can Overhead Press .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .. 43Ammo Can Wood Choppers .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .. 44Single Leg Squat................................................................................................................................................. 45Speed Skater Lunges .......................................................................................................................................... 46Walking Lunges Pack Front Hold ...................................................................................................................... 47Pack Squats ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 48Push-ups .......... ........... .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ........... 49Pack Push-ups .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .. 50Pack Curl ................... .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ........... 51


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Buddy Shoulder Press .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... 52Buddy row with pack/flack jacket........ .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 53Buddy Dips .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ....... 54Firemans Carry- 50 yards ................................................................................................................................ 55

SPEED &AGILITY .................................................................................................................................................... 5660 Yard Shuttle Run ........................................................................................................................................... 56T-drill ................................................................................................................................................................. 57Single Leg Hurdle Jumps (plyometric) .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 58When form is correct, emphasize minimal contact with the ground, quickly exploding up and over the line,

hurdle, or other marker.50 Yard Ammo Can Sprint ........... .......... ........... .......... .......... ........... .......... ........... ....... 5850 Yard Ammo Can Sprint ................................................................................................................................. 59Agility Ladders ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... 60M- Drill .................. ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .... 6260 Yard Forward/Backward Shuttle .................................................................................................................. 63Pro Agility Drill .............. ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 64Zig Zag Casualty Drag ........ ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... 65Backward Skipping ............. .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... .. 66X-Drill .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .... 67Box Drill .......... ........... .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ........... 68Goalie Agility Drill ............................................................................................................................................ 69Attack & Retreat....... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .. 70150 yard shuttle run ........................................................................................................................................... 71Hour Glass Drill ............. ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 7220 yd Cone Weave Drill ..................................................................................................................................... 73Chaos Drill ........................................................................................................................................................ 74Vertical Jump and Go ........................................................................................................................................ 75Push up and go ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... 76J-Hook Reverse Sprint............ ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ......... 77Combat Glide Shuffle ......................................................................................................................................... 78Tall and Fall ...................................................................................................................................................... 80Partner resisted sprints .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ......... 81

PLYOMETRICS .......................................................................................................................................................... 82Prisoner Squat Jumps ................ .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 82

Split Squat Jumps ............................................................................................................................................... 83Box Jumps ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ....... 84Clap Push ups .................................................................................................................................................... 85Burpees ............... .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ........... ....... 86Bounding ......... ........... .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ........... 87Forward/Backward Hurdle Jumps .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .. 88Standing Long Jump ........................................................................................................................................... 89T-Push ups ......................................................................................................................................................... 90Star Jumps ......................................................................................................................................................... 92Traveling Push ups ............................................................................................................................................. 93Hurdle Jumps Side to Side ............. ........... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... 94Vertical Jumps.................................................................................................................................................... 958 Count Body Builders ....................................................................................................................................... 96

CORE ....................................................................................................................................................................... 97V-ups .................................................................................................................................................................. 97Flutter Kicks .......... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ...... 98Oblique Crunches .............................................................................................................................................. 99Mountain Climbers ......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... .... 100Dead Bug ............ .......... .......... ........... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ..... 101Plank .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... ........... ... 102Side Plank ........................................................................................................................................................ 103Rope Climb .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ..... 104Crunches .......................................................................................................................................................... 105


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Bicycle Crunches .......... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ....... 106Swimmers ......................................................................................................................................................... 107

CARDIO/RUN CARD ............................................................................................................................................... 108Hill Run .......... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... 108Cas Evac/O Course .......................................................................................................................................... 108K.E.M.S. (Knowledge Endurance Memory & Skills) ......... .......... ........... .......... .......... ........... .......... ........... ..... 108Individual/Ability Run ................... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... 109The Last Man Up Run ...................................................................................................................................... 109Run-Swim-Run: .......... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ......... 11020 and 20 Run .................................................................................................................................................. 111FARTLEK .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... ....... 112Tabata .............................................................................................................................................................. 114Interval Training .......... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ....... 115

MARTIAL ARTS .................................................................................................................................................... 116

Punches single / combinations ........... ........... .......... ........... .......... ........... .......... .......... ........... .......... ........... ..... 116Standing /Ground Elbows ................................................................................................................................ 117Standing /Ground Knees .................................................................................................................................. 118Spin drill........................................................................................................................................................... 120Hold the base ............. .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... ........... .......... ......... 121Over and Under ............................................................................................................................................... 121Monkey Rolls/ standing/ variation ............ ........... .......... ........... .......... .......... ........... .......... ........... .......... ......... 121

TAKE DOWN DRILL SINGLE AND DOUBLE LEG ..................................................................................................... 122Single leg attack ............................................................................................................................................... 122Double leg attack ................. ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ......... 123Hip Escape Drill (Shrimping) ................ .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .. 124

PUMMELING /INSIDE CONTROL DRILLS ................................................................................................................. 125Pummeling ............. ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .. 125Duck under drill/ variation ............ ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ......... 126

BUDDY DRILLS ...................................................................................................................................................... 127Vertical Sit-ups ................................................................................................................................................. 127Buddy Squats .......... ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .. 129

BUDDY MOVEMENT EXERCISES ............................................................................................................................ 130

Buddy Low Crawl......... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ........... .......... ....... 130Pistol Belt Drag ......... .......... ........... .......... ........... .......... .......... ........... .......... ........... .......... ........... .......... ......... 131Bayonet Drills ................... .......... ........... .......... ........... .......... ........... .......... .......... ........... .......... .......... ........... .. 132Combat Conditioning Drills LZ ....................................................................................................................... 132Fartlek Run ............... .......... .......... ........... ........... .......... ........... .......... .......... ........... .......... .......... ........... ......... 132Obstacle Course ............................................................................................................................................... 132Tactical Measure Drills ................................................................................................................................... 133

APPENDIX .............................................................................................................................................................. 134

SAMPLE WORKOUTS .............................................................................................................................................. 134Sample Exercise Program PT(2) #1........ ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... 134Sample Exercise Program PT(2) #2........ ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... 135Sample Exercise Program PT(4) #3........ ........... .......... ........... .......... ........... .......... ........... .......... .......... ........... 136

Sample Exercise Program PT(4) #3 ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... ....... 137RESOURCES ........................................................................................................................................................... 138

MARINE CORPS PHYSICAL FITNESS ....................................................................................................................... 138MARTIAL ARTS CENTER OF EXCELLENCE ............................................................................................................. 138SEMPER FIT PHYSICAL FITNESS AND HEALTH PROMOTION ................................................................................... 138

Services ............................................................................................................................................................ 138Base Installation Websites ............ .......... ........... .......... ........... .......... ........... .......... ........... .......... ........... .......... 138


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Figure 1. Exercise Cards ............................................................................................................... 15


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INTRODUCTION

Marines must be physically prepared for the rigors of combat. This requires a physical training

program above and beyond a program designed for general health and fitness. The training must

be geared towards the physical demands of combat.

The physical demands of combat may include but are not limited to sprinting short distances

from point to point; lifting of heavy equipment while carrying heavy loads; lifting of casualties

out of harms way; hand to hand combat; power moves; and other countless activities related tocombat missions. In addition to incorporating cardiovascular endurance, and muscular strength

and endurance in a physical training program, Marines must include exercises that improve

speed and agility, core strength, power, and cardiorespiratory strength through speed work. The

physical training of Marines must be addressed in the same way training programs are tailoredfor athletes as it relates to a specific sport. The Marine Corps physical training programs must

target the functions of the physical requirements of combat.

This combat conditioning program includes the following key essential training areas: Dynamic

warm-up; Speed and Agility; Plyometrics; Muscular Strength and Endurance; Core; and

Flexibility. The equipment required to implement this program is minimal to none. Readilyavailable equipment such as packs and sandbags can be used for the strength exercises. It can

be implemented in austere environments as well as on ship. The program is scalable to fit the

varying fitness levels of Marines. The emphasis is on properly executing the exercise to producethe greatest amount of gain while minimizing the risk of injury.

In order to also ensure continued improvement and decrease the risk for injury, the program has

been designed to allow for adequate rest and carefully planned so that one system of the body isnot continually over worked. The exercises in this program incorporate multiple joints, muscle

groups, and planes of movements, much like the movement done during combat, and during

everyday life for that matter. The emphasis on the instructors should be safe implementation,stressing scalability and form; not the number of repetitions that can be completed in a time

frame.

This program combined with Semper Fits Combat Fitness Training Course, Combat

Conditioning Instructor training and Marine Corps martial arts training will prepare instructors to

conduct a train-the trainers program at each of the academies, and ultimately prepare Marines toimplement combat conditioning programs within their units. By implementing this program,Marines trained in the combat conditioning program will have the knowledge and practical skills

to prepare for the physical rigors of combat.


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Combat Conditioning Program Mission Statements

Combat Conditioning Philosophy

The Staff Noncommissioned Officer Academys combat conditioning program providessergeants, staff sergeants, and gunnery sergeants the foundation necessary to educate, supervise,

and develop a comprehensive physical conditioning program. Encompassing combatconditioning, functional fitness, and aspects of the Marine Corps Martial Arts Program, it isdesigned to equip small unit leaders with the knowledge and experience to implement an all-

inclusive program in their respective units.

CommandersIntentOur program will provide students with a physical fitness education that meets and supports the

Commandants intent to sustain a force that is poised for combat at all times. The programs not

only build upon that intent, but shall also build confidence in the abilities of ournoncommissioned and staff noncommissioned officers to use these skills to sustain their units

combat readiness.

This program will be complemented by each courses respective program of instruction to focuson the following:

Sergeants Course: Build an understanding of a comprehensive combat conditioning programto allow sergeants to return to their unit with the confidence and ability to provide inputas

well as execute a well-designed combat conditioning program.

Career Course: Collaborate with their squad leaders to design a comprehensive combat

condition program for their units, empower their NCOs to execute the program, andsupervise its execution.

Advanced Course: As the senior enlisted advisor, review small-unit combat conditioning

programs to ensure effectiveness; make recommendations to the commander to improve

combat conditioning levels within the unit; incorporate programs into the units monthlytraining schedule, and supervise the execution of those programs.

Key points:

SNCO Academy instructor will focus on:

Educating the students on combat fitness

Coaching students through the introduction and execution of the program

Mentoring students to lead the program and make corrections when necessary

End state:

The combination of an effective, comprehensive combat conditioning program with eachcourses respective POI will empower students to understand the fundamentals of combat fitness

and provide them the foundation to design, execute, and supervise a well-designed program.


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Active Duty Exercise Schedule

Dynamic Warm-up

Cardio/

Core

Dynamic Warm Up

Speed & Agility / Core/

Plyometrics

Dynamic Warm-up /

Cardio/

Core

Dynamic Warm Up/

Muscular Strength &

Endurance/

CorePT1 (2.5hrs)

Initial Physical Fitness

Assessment

Individual Stretching

PT2 (2.0 hrs)

DW6-8 exercises

Circuit

6-8 exercises

Time or rotations

Core-3 exercises

Cool Down/Flexibility

Stretch major

muscle groups

8 exercises Hold for 30 sec

PT3 (1.5 hrs)

DW6-8 exercises

Cardio- 3 mile run;

ability groups (G/G)

Core-3 exercises

Cool Down

Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT4 (2.0 hrs)

DW6-8 exercises;

Circuit

6-8 exercises

Time or rotations

Core-3 exercises


Stretch major

muscle groups


PT5 (1.5hrs)

DW6-8 exercises

Cardio/Run Card

Core-3 exercises


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT6 (2.0hrs)

DW6-8 exercises

Circuit

6-8 exercises

Time or rotations

Core-3 exercises


Stretch major

muscle groups 8 exercises

Hold for 30 sec

PT7 (1.5hrs)

DW6-8 exercises

Cardio- 3-4 mile run;


Core-3 exercises


Stretch major

muscle groups


PT8 (2.0hrs)

DW6-8 exercises;

Circuit

6-8 exercises

Time or rotations

Core-3 exercises


Stretch major


Hold for 30 sec

PT9 (1.5hrs)

DW - 8-10 exercises

Cardio/MCMAP Card

Core-3 exercises


Stretch major


Hold for 30 sec

PT10 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations

Core-3 exercises

Cool Down/Flexibility Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT11 (1.5hrs)

DW8-10 exercises

Cardio/Run Card

Core-3 exercises


Stretch major


Hold for 30 sec

PT12 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations

Core-3 exercises

Cool Down/Flexibility Stretch major

muscle groups

8 exercises

Hold for 30 sec


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PT13 (1.5hrs)

DW8-10 exercises

Cardio/MCMAP Card

Core-3 exercises


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT14 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT15 (1.5hrs)

DW8-10 exercises

Cardio/Run Card

Core-3 exercises


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT16 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT17 (1.5hrs)

DW8-10 exercises

Cardio/MCMAP Card

Core-3 exercises


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT18 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT19 (1.5hrs)

DW8-10 exercises

Cardio/Run Card

Core-3 exercises


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT20 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT21 (3 hours)

CFT

Instruct students

Peer Driven

Student Teach back

PT22 (1.5hrs)

DW8-10 exercises

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT23 (1.5hrs)

DW8-10 exercises

Directors Run

Core-3 exercises


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT24 (2.0hrs)

Field Meet

(5-7 events)


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Reserves Exercise Schedule

Dynamic Warm-up

CARDIO or Optional Cardio

Card/

Core

Dynamic Warm Up

Speed & Agility / Core/

Plyometrics

DAILY 16 / CARDIO

Core

Dynamic Warm Up/

Muscular Strength &

Endurance/

CorePT1 (2.5hrs)

Initial Physical Fitness

Assessment

Individual Stretching

PT2 (2.0 hrs)

DW6-8 exercises x1

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT3 (1.5 hrs)

DW6-8 exercises x1

Cardio- 3 mile run;


Core-3 exercises;

Cool Down

Stretch major

muscle groups


PT4 (2.0 hrs)

DW6-8 exercises; x1

Circuit

6-8 exercises

Time or rotations


Stretch major

muscle groups

8 exercises

Hold for 30 sec

PT5 (1.5hrs)

DW6-8 exercises x1

Cardio/Run Card

Core-3 exercises


Stretch major

muscle groups


PT6 (3.0hrs)

CFT


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Exercises

Dynamic Warm Up

Jog (forward/backward)

Forward Lunge

Side lunge

Reverse lunges

Leg cradle

Frankensteins

High knees

Skip (Height/Distance)

Spiderman

50% sprint/75% sprint

Knee hugs

Inch worm

Lunge with twist/reach Monster walk

Butt kickers

Carioca

Side Straddle Hops

Back peddle

Side Shuffle (L/R)

Crab Walk

Bear crawls

Muscular Strength and Endurance

Ammo can squats

Ammo can dead lift

Single leg ammo can dead lift

Ammo can overhead press

Ammo can wood choppers

Single leg squats

Speed skater lunges

Walking lunges- pack front hold

Pack squats

Push-ups

Pack push ups

Pack curl

Buddy shoulder press

Buddy row

Buddy dips


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Fireman carry- 50 yds

Speed/Agility

60 yd shuttle run

Prone T-drill

Single leg hurdle jumps- all directions

50 yd ammo can sprint

Agility laddero 1 in 1 out

o 2 in 2 out

M-drill

60 yard forward/backward shuttle

Carioca

Pro agility drill

Zig zag casualty drag

Backward skipping- 20 yds X-drill

Box Drill

Goalie Drill

Attack & Retreat

150 yd shuttle

Hour glass drill

20 yard cone weave drill

Chaos drill

Vertical jump and go

Push-up and go

J Hook Reverse Sprint

Combat glide shuffle

Tall and Fall

Partner Resisted Sprints

Plyometric

Prisoner squat jumps

Split squat jumps

Box jumps

Clap push ups

Burpees Bounding

Forward/Backward hurdle jumps

Standing long jump

T push-ups

Tuck jumps

Star jumps


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Traveling push ups

Hurdle jumps- side to side

Vertical jumps

8 count body builders

Core Workout V-ups

Flutter Kicks

Oblique Crunches

Mountain Climbers

Dead bugs

Plank

Side plank

Rope climb

Crunches

Bicycle crunches

SwimmersCardio

Hill Run

CASEVAC

Obstacle Course

K.E.M.S. Run

Individual/Ability Run

Last Marine Up Run Run/Swim/Run

Spartan Run

20 & 20 Run

Fartlek

Martial Arts Cardio Interval Training

Martial Arts Routines

The below routines are single integration exercise or can be combined to conduct a cardio circuit.

Punches single / combinations

Standing /Ground Elbows

Upper Body Strikes

Standing /Ground Knees

Lower Body Strikes

Spin drills


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Over and Under

Pummeling

Monkey Rolls Variation

Take Down Drill Single and Double Leg

Shrimping

Stand Up and Base Drill

Buddy Drills

Bayonet Drills

Combat Conditioning Drills LZ

Fartlek Run

Obstacle Course

Tactical Measure Drills



Neck pull

Overhead tricep

Back shoulder

Chest openers

Lateral bends

Cat/dogs

IT band

Modified hurdlers stretch

Standing, side lying quad

Pigeon

Modified cobra

Standing, lying hamstring


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15

Figure 1. Exercise Cards

Dynamic Warm Up

Jog (forward/backward)

Forward Lunge

Side lunge

Reverse lunges

Leg cradle

Frankensteins

High knees

Skip (Height/Distance)

Spiderman 50% sprint/75% sprint

Knee hugs

Inch worm

Lunge with twist/reach

Monster walk

Butt kickers

Carioca

Side Straddle Hops

Back peddle

Side Shuffle (L/R)

Crab Walk

Bear crawls

Muscular Strength and

Endurance

Ammo can squats

Ammo can dead lift

Single leg ammo can dead

lift

Ammo can overhead press

Ammo can wood choppers

Single leg squats Speed skater lunges

Walking lunges- pack front

hold

Pack squats

Push-ups

Pack push ups

Pack curl

Buddy shoulder press

Buddy row

Buddy dips

Fireman carry- 50 yds


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16

Speed/Agility

60 yd shuttle run

Prone T-drill

Single leg hurdle jumps- alldirections

50 yd ammo can sprint

Agility ladder

o 1 in 1 out

o 2 in 2 out

M-drill

60 yard forward/backwardshuttle

Carioca

Pro agility drill

Zig zag casualty drag

Backward skipping- 20 yds

X-drill

Box Drill

Goalie Drill

Attack & Retreat 150 yd shuttle

Hour glass drill

20 yard cone weave drill

Chaos drill

Vertical jump and go

Push-up and go

J Hook Reverse Sprint

Combat glide shuffle

Tall and Fall

Partner Resisted Sprints

Plyometric

Prisoner squat jumps

Split squat jumps

Box jumps

Clap push ups

Burpees

Bounding

Forward/Backward hurdlejumps

Standing long jump

T push-ups

Tuck jumps

Star jumps

Traveling push ups

Hurdle jumps- side to side

Vertical jumps

8 count body builders


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17

Core Workout V-ups

Flutter Kicks Oblique Crunches

Mountain Climbers

Dead bugs

Plank

Side plank

Rope climb

Crunches

Bicycle crunches

Swimmers

Martial Arts Routines

The below routines are single

integrartion exercise or can becombined to conduct a cardio

circuit.

Punches single / combinations

Standing /Ground Elbows

Upper Body Strikes

Standing /Ground Knees

Lower Body Strikes

Spin drills

Over and Under

Pummeling

Monkey Rolls Variation Take Down Drill Single and

Double Leg

Shrimping

Stand Up and Base Drill

Buddy Drills

Bayonet Drills

Combat Conditioning Drills LZ

Fartlek Run

Obstacle Course



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18

Cardio

Hill Run

CASEVAC

Obstacle Course

K.E.M.S. Run

Individual/Ability Run

Last Marine Up Run

Run/Swim/Run

Spartan Run

20 & 20 Run

Fartlek

Martial Arts Cardio Interval

Training



Neck pull

Overhead tricep

Back shoulder

Chest openers

Lateral bends

Cat/dogs

IT band

Modified hurdlers stretch

Standing, side lying quad

Pigeon

Modified cobra

Standing, lying hamstring


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Workout Descriptions

Dynamic Warm-up

Time: Approximately 15 minutes

Jog

Equipment: Measuring wheel, Cones, Stopwatch, Whistle

Directions:

Mark an area approximately 25 yards apart

Place two cones at each end of the 25 yard marking

Have students line up along one of the ends. They should be spread out to allow movementbetween each set of cones.

Exercise Description

Have students slowly jog back and forth from for distance designated by PTI.

Coaching Points:

Emphasize that this is not a sprint; it is a light jog to warm-up and increase circulation

to working muscles.


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20

Forward Lunge


Directions:



Have students line up along one of the ends. They should be spread out to allow movement

between each set of cones.


Marines start in standing position on starting line. Marine steps forward with L foot toward

the 25 yard marker into a lunge, bending knee of leg forward while at the same time, bendingthe knee of the rear leg. Marine continues alternating legs until the 25 yard mark is reached.

Coaching Points:

Emphasize that speed is not important, more important to get a good stretch..

Drop deep into the lunge to allow for full range of motion.

Weight should shift and remain on front leg, keeping foot flat on ground.

Torso remains erect.

Knees should not touch ground/floor.


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21

Side Lunge


Directions:





The Marines turn sideways, all facing one direction. They step out with the foot leadingtoward the 25 yd marker and perform a lateral lunge. They rock back into a lunge on the

other leg, shifting their weigh to the opposite foot and stretching the leg that lunged first.

Upon completion of the second lunge/stretch, the Marines turn their bodies around 180

degrees so they are now facing the opposite direction and repeat the exercise beginning witha lunge on the leg that is toward the 25 yd marker. This exercise is repeated until they have

reached the 25 yd marker, turned around, and finished at the start line

Coaching Points:

Emphasize that speed is not important, more important to get a good stretch of the adductor

and hamstring muscles.


Both remain flat on ground/floor.



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23

Leg Cradle


Directions:






The Marines take a step forward on their left foot. As they step, they bring their right foot upacross their body to their opposite hip, grasping it with both hands. The leg being pulledacross is the one being stretched. This is a slow controlled movement, not to be done for

speed. The foot is not yanked upward, just gently tugged to facilitate a better stretch. Upon

completion of the stretch of the right leg, the right foot steps down and forward and the leftleg is then pulled across. This exercise is repeated until they have reached the 25 yd marker,

turnedaround, and finished at the start line.Coaching Points:

Emphasize that speed is not important, more important to get a good stretch of the abductormuscles and glutes.

Torso remains erect, not bending forward while pulling up on leg.

Come up on toes, flexing calf muscle.


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24

Frankensteins


Directions:






The Marine steps forward with the left foot and at the same time the right leg is lifted straightout in front of the body with the Marines hands held out in front to touch the toes of the legbeing lifted. This exercise is repeated, alternating legs down to the 20 yd marker and back.

Coaching Points

Maintain good posture throughout exercise.

Not concerned with feet touching hands- do not sacrifice form for height. Only go as high asyou can.

Emphasize that speed is not important.


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25

High Knees


Directions:





Have students line up along the line

While walking forward, bring the knee of the forward leg up to a 90 degree angle; swing

opposite arm up and forward.

This exercise is repeated, alternating legs and arms down to the 25 yd marker and back

Coaching Points

Feet should be pointed forward.

Hips should face forward during this exercise.

Emphasis on repetitions, not speed.

Torso remains erect, keeping knees close together.


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26

Skip

(Height/Length)


Directions:





Have students line up along the line

Lift the right leg with the knee bent 90 degrees. Lift the left arm at the same time.

As you lower these two extremities, lift the opposite arm and legs with the same motion.

Turn around at the 25 yard line and skip back to the starting line

The return skipping can be done backwards for variety

Coaching Points

-Height



Emphasis on vertical jump height, power, and exploding off the ground/floor.

- Length



Emphasis on forward propulsion, power, and exploding off the ground/floor.


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27

Spiderman


Directions:






Each Marine will look like Spiderman scaling a wall, only they will be prone performing thatsame motion along the ground. Beginning in a prone push up position, the Marine reaches

forward with their right arm while bringing their left knee up to their left elbow. The left armis then reached forward bringing the right knee up to the right elbow. A low center is

maintained throughout the motion keeping the body parallel to the ground. This exercise is

repeated, alternating legs and arms down to the 25 yd marker and back.

Coaching Points

Stay low to the ground.

Back kept straight, head up looking forward. Speed not important.


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28

50% and 70% Sprints


Directions: Mark an area approximately 25 yards apart





Considering 100% to be the fastest they can run, the Marines will start running, picking up

speed until they reach 50% of their maximum speed by the time they reach the 25 yd mark.

They will run back to the start line at 50% of their maximum speed.

Repeat the exercise again but at 70% of maximum speed.

Coaching Points

Maintain proper running form

Have Marines finish all the way through the 25 yard mark.


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29

Knee Hugs


Directions:






The Marines take a step forward on their left foot. As they step, they bring their right knee up

in front of their body, grasping the knee with both hands. The leg being pulled up is the onebeing stretched. This is a slow controlled movement, not to be done for speed. The knee is

not yanked upward, just gently tugged to facilitate a better stretch. Upon completion of the

stretch of the right leg, the right foot steps down and forward and the left leg is then pulled up

towards the chest. This exercise is repeated until they have reached the 25 yd marker, turned

around, and finished at the start line.

Coaching Points


Knee is pulled toward chest, not chest towards knees.

Emphasize that speed it not important, more important to get a good stretch.

Come up on toes, flexing the calf muscle.


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30

Inchworm


Directions:






The Marines begin prone in a push up position on the ground. They slowly walk their feetforward towards their hands keeping their legs as straight as possible. The feet continueforward with hands kept on the ground for as long as comfortably possible, putting the

Marine in a pike position. At this point, the Marines then walk their hands forward keeping

the legs straight out behind them until the beginning prone position is reached. This motion is

repeated, walking the feet then hands forward until the 25 yd mark, and continued back to thestart line.

Coaching Points

Knees stay locked, do not bend when walking feet up towards hands.

This is a very difficult exercise. For beginners, it is recommended that the exercise beperformed for a shorter distance of 10 yards.


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31

Lunge with Twist/Reach


Directions:





The Marines step forward with the left foot into a lunge, and while lunging forward the upperbody rotates to the left. The Marine returns the upper body to the forward facing position

before stepping forward with the right foot. The right foot leads into a lunge and the upper

body rotates to the right. This exercise is repeated, alternating legs down to the 25 yd markerand back.

Variation: Lunge with reach

Coaching Points Break exercise down into two parts: the lunge and then the twist.

Emphasize that speed is not important, more important to get a good stretch..


Weight should shift and remain on front leg, keeping foot flat on ground.


Knees should not touch ground/floor.


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32

Monster Walk


Directions:






Standing upright, the Marines place their hands behind their head so that their elbows are

straight out to each side. Stepping forward with the left foot, the right knee is brought out tothe side and raised up to reach the right elbow. If the knee and elbow do not touch that is

acceptable, the Marine should not bend at their side in order to bring the elbow down to the

knee. Only the knee is moving upward to facilitate the stretch. The right foot is placed backon the ground, stepping forward, and the upward motion is repeated with the left knee. This

exercise is repeated, alternating legs down to the 25 yd marker and back.

Coaching Points Hips facing forward at all times.


Bring knees up to elbows, do not bring elbows down to knees.

Foot remains flat on ground/floor.


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33

Butt Kickers


Directions:






While jogging forward, the Marine exaggerates each time they bend their knee so that theirfoot touches their butt. They continue this exercise to the 25 yd mark and back to start.

Coaching Points



Emphasis on repetitions, not speed.

Torso remains erect, keeping knees close together.


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34

Carioca


Directions:






Move sideways from the starting line towards the designated set of cones.

Step Right with the right foot; cross left leg in front of right leg; step sideways with right footagain; cross left leg behind right leg.

Continue this weaving motion until you reach the cone. Repeat and return to starting line.

Be sure to change the lead leg on each segment (e.g., right then left leg or vice versa)

Coaching Points

Maintain good posture throughout exercise- butt down, head up, back straight

Do not perform this exercise standing straight up.

Emphasize that speed is not important- focus on form.


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35

Side Straddle Hops

Equipment: None

Directions:

Ensure adequate distance between Marines.


Start in a standing position with arms to the side

Jump slightly into the air while moving the legs more than shoulder-width apart,swinging the arms sideward and upward to an overhead position, and clapping thehands.

Jump slightly into the arms, while swinging the arms sideward and downward and

resume the starting position.

Coaching Points

Maintain good form throughout the exercise


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36

Back Peddle


Directions:






Lower body into a squatting position

Maintain this position while moving backwards from the starting line.

Turn around at the next set of cones and jog backwards to the starting line.

.

Coaching Points

Maintain good posture throughout exercise- butt down, head up, back straight

Do not perform this exercise standing straight up.

Emphasize form, not speed.


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37

Side Shuffle


Directions:





Lower body into a squatting position

Maintain this position while shuffling sideways from the starting line towards the designated

set of cones.

Turn around and return to the starting line. Be sure to change the lead leg on each segment

(e.g., right then left leg or vice versa)

Coaching Points

Maintain good posture throughout exercise- butt down, head up, back straight Do not perform this exercise standing straight up.

Emphasize form, not speed.


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38

Crab Walk


Directions:






Marine starts in a position of four points of contact, with hips facing the sky. Feet are leading indirection of the opposite 25 yard marker. Marine begins walking on hands and feet with hipslifted off the deck.

Coaching Points

Emphasize form not speed.

Hands and feet remain flat on deck.


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39

Bear Crawl


Directions:






Marine starts in a position of four points of contact, with hips facing the deck, and butt

toward the sky. Head is facing in the direction of the opposite 25 yard marker. Marine beginswalking on hands and feet, butt up, until 25 yard marker is reached.

Coaching Points

Maintain good posture throughout exercise- butt to the sky, head up, back straight

Emphasize form not speed.


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40

Muscular Strength and Endurance

Ammo Can Squats

Equipment: 2- 30lb Ammo Cans, Cones, Stopwatch, Whistle

Directions: Place one 30-lb ammo can per lane.


Holding an ammo can in each hand, the Marine stands with feet just slightly wider than

shoulder width apart and knees slightly bent. The Marine performs a squat while holding the

ammo cans, bending at the knees and hips while keeping a straight back.

Variation 1: Holding one ammo can at chest level with both hands, the Marine stands with

feet just slightly wider than shoulder width apart and knees slightly bent. The Marine

performs a squat while holding the ammo can, bending at the knees and hips keeping a

straight back.

Coaching Points

Keep back flat

Bend at the knees and hips

Feet remain flat on deck, pushing through heels as the up phase of the squat is completed.


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Ammo Can Dead Lift

Equipment: 30-lb Ammo Cans, Cones, Stopwatch, Whistle

Directions:

Place one 30- lb ammo can per lane.


Ammo can dead lift. The Marine stands with feet shoulder width apart, very slight bend in

knees, bends over at the hips maintaining a straight back. With their arms extended out infront of them toward the ground the Marine picks up the ammo can. Holding the ammo can

in extended arms; the Marine lifts the ammo can by standing up straight, maintaining straight

legs and a straight back. The Marine finishes the lift by returning to the starting position,bending at the hips only.

Coaching Points:

Maintain a flat back

Maintain a slight bend in the knee throughout the entire range of motion

Head up


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42

Single Leg Ammo Can Dead Lift

Equipment: 30-lb Ammo Cans, Cones, Stopwatch, Whistle

Directions:

Place one 30- lb ammo can per lane.

Exercise Description Hold ammo can with right hand

The Marine stands on right leg with slight bend in knee

Bend at hips and extend opposite leg back

Lower ammo can until a stretch is felt in the right leg

Switch legs and repeat

Coaching Points:

Maintain a tight core throughout exercise

Maintain slight bend in the standing leg


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43

Ammo Can Overhead Press

Equipment: 30-lb Ammo Cans, Stopwatch, Whistle

Directions:

Place one 30-lb ammo can per lane

As a safety consideration, allow adequate room between Marines


Performing the same motion as the Ammo Can Lift from the CFT, the Marine stands withfeet shoulder width apart or in a staggered stance for stability. The Marine begins with the

Ammo can just under chin level and pushes the ammo can straight up overhead. The can is

returned to chin level, this counts as one repetition.

Variations

o Exercise can be done with both legs on line or staggered

o Can be done with a weighted pack instead of an ammo can

Coaching Points:

Handle of can should be facing outward, away from face

Arms should be completely extended at the top of the movement

Knees slightly bent


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44

Ammo Can Wood Choppers

Equipment: 30-lb Ammo Cans, Stopwatch, Whistle

Directions:

Place one 30-lb ammo can per lane.


Exercise Description The Marine begins this exercise standing upright with feet shoulder-width apart and a slight

bend in the knees. Holding an ammo can with both hands, the ammo can is raised slightly

above their right shoulder. Lowering the ammo can across their body to their opposite hip,

the Marine bends their knees and abdominals. While this is being done, the right foot alsopivots to the left to ensure optimal hip rotation. Perform all repetitions on the right sidebefore switching the ammo can to the left shoulder and coming across to the right hip. The

same motions are repeated, knees bending, abdominals crunching, and left foot pivoting to

the right.

Coaching Points:

Remind Marines to pivot foot to allow rotation at hips and abdominals.

Arms do not need to fully extend when lifting ammo can over shoulder.


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45

Single Leg Squat

Equipment: None

Directions As asafety consideration, allow adequate room between Marines


Arms are fully extended in front of the body at chest height, shoulder-width apart. Lift oneleg up off the ground, extended out in front of body. The Marine squats on the one leg still on

the ground by bending their knee, aiming their tailbone to the ground. The extended leg in

front stays off the ground throughout the entire movement of squatting down and standingback up. All repetitions are performed on one leg before switching to the other.

Variation:

o Can use pack for additional resistance

Coaching Points


Keep abdominals tight


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46

Speed Skater Lunges

Equipment: None.

Directions:



The Marine steps to the left, squatting down on the left leg while the right leg lifts off the

ground and bends behind the left leg. The right leg does not touch the left leg or the ground.

The Marine then steps onto the right leg, bending at the knee to go into a squat position whilethe left leg is lifted off the ground and bent behind the right leg. This exercise alternates

between the right and left legs until all repetitions are completed.

Variation: Can use a pack for additional resistance

Coaching Points



Bend at knee of leg on ground to complete a partial single leg squat


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47

Walking Lunges Pack Front Hold

Equipment: Weighted pack of approximately 15 lbs

Directions:

Provide one weighted pack per station

Exercise Description Hold the pack in front of the body, arms completely extended at chest level. The Marine

steps forward with the left foot, bending both knees to 90 degree angles. The left knee should

not bend forward in front of the toes, and the right knee should not touch the deck. Pushing

off the left foot, the Marine stands up bringing the right foot forward and to the floor next tothe left. The motion is then repeated, this time stepping forward with the right foot. The

Marine continues to alternate legs walking forward while lunging and holding the pack out in

front.

Coaching Points:

Front knee should not come past the toe

Back knee should not touch the ground

Foot lunging out in front should remain flat on the deck




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48

Pack Squats


Directions:

Provide 1 weighted pack per station

Exercise Description Holding the pack at chest level with both hands, The Marine stands with feet just slightly

wider than shoulder width apart and knees slightly bent. The Marine performs a squat while

holding the pack, bending at the knees and hips keeping a straight back.

Variation

o Can be done with weighted sand bag

Coaching Points:

Bend at knees and hips

Keep back straight

Do not extend knees past the toes when lowering into the squat position


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49

Push-ups

Equipment: None

Directions:

Ensure adequate space between Marines.


Assume a prone position on the ground; arms shoulder-width apart

Elbows should be bent 90 degrees.

Slowly push off the ground, extending arms

Slowly lower back to the starting position

Perform number of repetitions as directed by the PTI

Variation: Hands can be place close together or further apart

Coaching Points:

Keep back straight

Do not raise buttocks into the air



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50

Pack Push-ups


Directions:



The Marine places pack on their back with straps over the shoulders

The Marine starts in the front lean and rest, and performs a push-up

Coaching Points:

Keep back straight

Do not raise buttocks into the air



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51

Pack Curl


Directions:



The Marine stands with feet shoulder-width apart, knees slightly bent. The Marine is holding

the weight pack at hip height with both hands. To curl the pack, the Marine raises the packtoward their shoulders by only bending at the elbow. The Marines shoulders and back

should not be used to assist the lift. The pack is lowered back to starting position, this is one

repetition.

Variationo May use a sandbag or other weighted item instead of a pack

.

Coaching Points

Maintain a straight back


Maintain a slight bend in the knees

Keep arms close to the body


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52

Buddy Shoulder Press

Equipment: None

Directions:

Pair Marines byweight. Weight should be within 10 lbs of each other.


The Marine performing the shoulder press places his hands on the ground and his feet in theair in the direction of the Marine standing behind him. The Marine places their feet on the

shoulder of the standing Marine. The Marine performing the press lowers his body towardthe ground, bending the elbows, pushing his body back up by extending his arms. This is one

repetition.

Coaching Points:

Keep back straight


If the Marine needs assistance, the feet can be placed in the supporting Marines hands

instead of on the shoulder.


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53

Buddy row with pack/flack jacket

Equipment: None

Directions:

Pair Marines by weight. Weight should be within 10 lbs of each other.


One Marine lies on his/her back with pack on back or wearing flack jacket. The Marineperforming the exercise stands over the Marine at the waist level, facing in the same directionof the partners head. His/her knees should be slightly bent and should maintain good

alignment throughout the back and head. The Marine performing the exercise grabs the pack

straps/flack jacket on the front of his partner and pulls his partner up off the ground using hisupper back muscles

Marine slowly lowers his partner back to the starting position

Variation: May use a sandbag or other weighted object instead of a pack

Coaching Points:

Maine performing the exercise should maintain back alignment and tighten abdominals forstability during the exercise.

Maintain flexion at the hips and bend knees slightly

Pull only using arms with an emphasis on contracting the back muscles

Marine on ground must maintain good body alignment throughout the exercise


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54

Buddy Dips

Equipment: None

Directions:

Pair Marines by weight. Weight should be within 10 lbs of each other.


One Marine sits on the deck, feet flat on the deck with knees bent. This Marine places their

hands on the ground behind them for balance. The Marine performing the dip stands in front

of, but facing away from, the Marine sitting on the deck. The Marine places their handsbehind their body and on top of the knees of the Marine on the deck. The Marines feet can

be flat on the ground in front of them, with knees at a 90 degree angle, or legs can be

extended out in front of the body. The Marine lowers their body weight toward the ground,only bending at the elbows. The Marine straightens their arm to lift themselves back up. Thisis one repetition.

Coaching Points:

The Marine on the deck remains still throughout the exercise as not to cause instability forthe Marine performing the dips.

The Marine performing the dips only bends at the elbows, maintaining a straight back and

tight abdominals throughout the entire range of motion.

The butt of the Marine performing the exercise should not touch the feet of the supporting

Marine.


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55

Firemans Carry- 50 yards

Equipment: 2 cones or markers

Directions:

Pair Marines by weight. Weight should be within 10 lbs of each other

Place cones 25 yards apart


The carrying Marine squats down next to the second Marine, who is being carried.

Carrying Marine grasps the Marine around the knee area while brining the arm on the sameside around his neck.

While holding the second Marine by the wrist and supporting the thigh, the carrying Marine

rises from the squatting position.

Coaching Points:

Carrying Marine should use his legs when bending and lifting

Marine being carried should support the carrying Marines lower back by placing his hand on

the carrying Marines lower back.


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56

Speed & Agility

60 Yard Shuttle Run

15

10

5

Start/Finish

Equipment: 4 Cones per lane, measuring wheel, whistle

Directions:

Place first cone at starting line

Place second cone at 5 yard line Place third cone at 10 yard line

Place last cone at 15 yard line


Marine starts at first cone, sprints to the cone at the 5 yard line, sprints back to the start line,

sprints to the 10 yard line, sprints back to the start line, sprints to the 15 yard line, sprintsback to start line.

.Variation:

o Have Marine sprint to the cone at the 15 yard line first; the cone at the 10 yardline second; and the cone at the 5 yard line last

o Have Marine sprint to each cone and back peddle back

Coaching Points

Can vary the exercise to include side shuffle, back peddle, carioca etc.


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57

S rint Side Shuffle Back Peddle

T-drill

Equipment: 4 Cones per lane, Measuring Wheel, Cones, Stopwatch, Whistle

Directions:

Set up first cone at Point A

Set up second cone at Point B (10 yards from Point A)

Set up a cone 5 yards to the right of the second cone at Point C

Set up a cone 5 yards to the left of the second cone at Point D


1. Start at the (A) and sprint forward (10 yds) to cone B

2. Shuffle to the right to Point C (5 yds) 3.3. Shuffle to the left to Point D ((10 yds)

4. Shuffle back to the center cone B

5. Back peddle to cone at Point A

This drill should be repeated, only the beginning shuffle to point B should be in the direction ofpoint D.

Coaching Points

Distances can vary with experience

Maintain an athletic stance

Always face the same direction

12

3

45

A

BC

D


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58

Single Leg Hurdle Jumps (plyometric)

Equipment: Short cones, hurdles or other markers (Number dependant on number of stations);

can also be done over a line on a basketball court; Stopwatch, Whistle

Directions: Set up a cone at each station

Marine will complete 10 repetitions on one leg before switching to alternate leg.

A jump forward and backward will count as one repetition.


A cone, or other marker is placed on the ground with a Marine standing directly behind it.The Marine lifts one foot off the ground and proceeds to jump on one leg forward and

backwards over the cone. Once the desired number of repetitions is completed, the Marinerepeats this exercise on the other leg. The exercise is then completed with a starting position

of the Marine standing next to the cone. The Marine lifts one foot off the ground and

proceeds to jump on one leg sideways over the cone, to the left and right. Once the desirednumber of repetitions is completed, the Marine repeats this exercise on the other leg.

Coaching Points

Emphasize soft landings and ensure form is mastered before emphasizing quickness

When form is correct, emphasize minimal contact with the ground, quickly exploding up

and over the line, hurdle, or other marker.


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59

50 Yard Ammo Can Sprint

Equipment: 4 cones or other markers. 2- 30 lb ammo cans per lane.

Directions:

Set up 2 cones or markers to mark the starting point.

Set up another set of cones 25 yards from the starting point.

Set up 2 ammo cans per lane.


The Marine begins on the starting line with a 30 lb ammo can in each hand. The Marine runsas fast as he can to the 25 yd marker and returns to the start.

Coaching Points

Bend at the knees when lifting; butt down

Maintain back alignment during exercise

Core should remain tight


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60

RF

LF

12

34

56

RF

LF

RF

LF

910

78

Continue

same

pattern

1 in 1 Out

RF

LF

LF

RF

R

F

L

F

R

F

LF

LF

RF

Continue

same

pattern

2 in 2 Out

Agility Ladders

Equipment: Agility ladder or Lines of tape or paint laid out on the ground approximately 12

inches apart

Directions:

Divide Marines equally between number of lanes/ladders established


1 in 1 out: The Marine stands at the end of the ladder, placing the right foot inside the firstsquare and then the left foot. The right foot is then placed outside of the ladder to the right

side then the left foot is placed outside of the ladder to the left side. Th

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