Thanks to the staff and team of highly motivated young men at the Iowa State Training School for demonstrating this drill and making a great instructional video.

1
Thanks to the staff and team of highly motivated
young men at the Iowa State Training School for
demonstrating this drill and making a great
instructional video.
2
Members of the New Jersey National GuardPrepare
for the High Jumper
3
JROTC cadets learned Conditioning Drill 1 at
their Fort Dodge Summer Camp.
4
WWII WAC Conditioning Drills
5
WACs in Their Barracks.
6
1960s High School Calisthenics
7
Denmark Boys Calisthenics
8
Calisthenics Selling Jello
9
The Trunk Twister
10
Navy SEALS Doing the High Jumper
11
EXERCISE 1 High Jumper STARTING POSITION
Regular stance, knees slightly bent, body bent
forward at waist, arms pointing to rear. Fingers
and thumbs extended and joined (FTEJ). CADENCE
Moderate MOVEMENT 1. Swing arms to shoulder
level jumping upward slightly. 2. Swing arms
backward and jump upward slightly. 3. Swing arms
overhead, jumping upward vigorously. 4. Jump
upward slightly and swing arms backward.
12
EXERCISE 2 Bend and Reach STARTING POSITION
Straddle stance, arms overhead. FTEJ. CADENCE
Slow to Moderate MOVEMENT 1. Bend trunk forward
and squat swinging arms between legs, touching
fingers to ground behind heels. 2. Return to
starting position. 3. Repeat count 1. 4. Return
to starting position.
13
EXERCISE 3 Squat Thrust STARTING POSITION
Attention CADENCE Slow to Moderate MOVEMENT 1.
Squat placing hands flat on ground, elbows inside
legs. Heels off ground and touching. Fingers
stretched, middle fingers pointing forward at
shoulder distance. 2. Thrust legs backward to
front leaning rest position. 3. Return to count
1. 4. Return to starting position.
14
EXERCISE 4 Rower STARTING POSITION On back,
arms extended overhead, feet together.
FTEJ. CADENCE Slow to Moderate MOVEMENT 1. Sit
up, bending knees, arms forward outside of legs.
Knees together, feet flat on ground, toes
pointing forward, heels close to buttocks.
FTEJ. 2. Return to starting position. 3. Repeat
count 1. 4. Return to starting position.
15
EXERCISE 4A Bottoms Up STARTING POSITION Front
leaning rest CADENCE Slow to Moderate MOVEMENT 1
. Push against ground keeping knees straight,
jumping feet forward so hips are elevated, trunk
and legs forming an inverted V. 2. Return to
starting position. 3. Repeat count 1. 4. Return
to starting position.
This exercise should be used when ground
conditions are not suitable for 4.
16
EXERCISE 5 Squat Bender STARTING POSITION
Attention with hands on hips. CADENCE Slow to
Moderate MOVEMENT 1. Do a full knee bend
thrusting arms forward keeping fingers extended,
palms down and back straight with heels off
ground and touching. 2. Return to starting
position. 3. Bend forward at trunk keeping knees
straight and touching ground in front of toes.
Look toward knees. 4. Return to starting
position.
17
EXERCISE 6 High Reach STARTING POSITION Regular
stance, arms downward. FTEJ. CADENCE Slow to
Moderate MOVEMENT 1. Raise arms forward to
overhead position, stretch upward with arms at
shoulder distance. 2. Return to starting
position. 3. Repeat count 1. 4. Return to
starting position.
18
EXERCISE 7 Squat Stepper STARTING POSITION
Regular stance fingers laced on top of head,
elbows in line with ears. CADENCE Slow
MOVEMENT 1. Step back slightly with left foot,
heel off ground. 2. Crouch on left foot, knee
off ground and pointed forward. Back straight. 3.
Repeat count 1. 4. Return to starting
position. 5. Step back with right foot, heel off
ground. 6. Crouch on right foot,knee off ground
and pointed forward. Back straight. 7. Return
to count 5 8. Return to starting position
19
EXERCISE 8 Trunk Twister STARTING POSITION
Straddle stance, arms extended outward to sides,
palms downward. FTEJ. CADENCE Slow to
Moderate MOVEMENT 1. Bend and touch right
fingertips to left toe, looking leftward. 2.
Return to starting position. 3. Repeat count 1,
left to right. 4. Return to starting position.
20
EXERCISE 9 Rear Lunge STARTING POSITION Regular
stance, hands on hips. CADENCE Slow to
Moderate. MOVEMENT 1. Step back on left foot.
Stretch from hips, keeping back straight. 2.
Return to starting position. 3. Step back on
right foot as in count 1. 4. Return to starting
position.
21
EXERCISE 10 Stationary Run STARTING POSITION
Attention. CADENCE Moderate, Fast,
Moderate MOVEMENT Run at moderate pace for 20
seconds, raising knees above hips. Full speed
for 20 more seconds on command, raising knees
high. Last 20 seconds are slow but knees are
lifted high throughout.
22
EXERCISE 11 Modified body Twist STARTING
POSITION On back, arms on ground and extended
outward, FTEJ, palms up, feet and knees together
with knees bent and toward chest. Head centered
on ground. CADENCE Slow MOVEMENT 1. Lower legs
to left, twisting trunk and touching left elbow
joint. Keep both shoulders on ground. Legs must
be lowered, not dropped. 2. Return to starting
position. 3. Lower legs to right, twisting
trunk, touch elbow joint. 4. Return to starting
position.
23
EXERCISE 11A Turn and Bounce STARTING POSITION
Straddle stance, arms sideward and parallel to
ground, palms up. FTEJ. CADENCE
Moderate. MOVEMENT 1. Turn left to limit of
motion, then relax rotation slightly. 2. Bounce
to left, and relax slightly. 3. Repeat count
2. 4. Return to starting position. Repeat on
right side for counts 5, 6, 7, and 8.
This exercise should be used when ground
conditions are not suitable for 11.
24
EXERCISE 12 Push-Up STARTING POSITION Front
leaning rest CADENCE Slow MOVEMENT 1. Lower
body as a single unit until upper arms are
parallel to ground. 2. Return to starting
position. 3. Repeat count 1. 4. Return to
starting position.