Conditioning Drill 3 (CD3) Instruction and Practical Exercise (PE) 805P-MF805037 / Version 2 Effective Date Not Assigned SECTION

I. ADMINISTRATIVE DATA
All Courses Including This Lesson Course Number Version Course Title

None
Task Number Individual Task Title

Task(s) Taught(*) or Supported

805P-PRT-1011 (*)

Conduct Conditioning Drill 3 (CD3) for Physical Readiness Training (PRT)

Task Title

Reinforced Task(s)

Task Number

805P-PRT-1001 805P-PRT-1002 805P-PRT-1003 805P-PRT-1004 805P-PRT-1005 805P-PRT-1006 805P-PRT-1007

Conduct Preparation Drill (PD) for Physical Readiness Training (PRT) Conduct Recovery Drill (RD) for Physical Readiness Training (PRT) Conduct Four for the Core (4C) for Physical Readiness Training (PRT) Conduct Hip Stability Drill (HSD) for Physical Readiness Training (PRT) Conduct Shoulder Stability Drill (SSD) for Physical Readiness Training (PRT) Conduct Strength Training Circuit (STC) for Physical Readiness Training (PRT) Conduct Push-Up and Sit-Up Drill (PSD) for Physical Readiness Training (PRT)
Title Taught Required

Knowledge

Knowledge Id

None
Skill Skill Id Title Taught Required

None
Administrative/ Academic Hours

The administrative/academic hours required to teach this lesson are as follows:

Academic Resident Hours / Methods

Yes 1 hr 40 mins Hands-On Instruction Yes 0 hrs 10 mins Conference/Discussion Yes 0 hrs 0 mins Test Review Yes 0 hrs 0 mins Test ________________________________________________________________________ Total Hours: 2 hrs 0 mins
Test Lesson Number Hours Lesson Number

None

Prerequisite Lesson(s)

Lesson Number

Lesson Title

None
Training Material Classification Foreign Disclosure Restrictions

Security Level: This course/lesson will present information that has a Security Classification of: U - Unclassified. FD1. The materials contained in this training event/course have been reviewed by the developers in coordination with the Physical Readiness Div, TSSD, DCG-IMT, Ft Jackson FD authority. This training event/course is releasable to students from all requesting foreign countries without restrictions.
Number Title Date Additional Information

References

FM 5-19 TC 3-22.20
Student Study Assignment
TC 3-22.20, Chapter 9

COMPOSITE RISK MANAGEMENT Army Physical Readiness Training

21 Aug 2006 20 Aug 2010

Instructor Requirements
Be thoroughly familiar with this lesson and TC 3-22.20 prior to conducting training.

Additional Support Personnel Requirements

Name

Student Ratio

Qty

Man Hours

None
ID - Name Student Ratio Instructor Ratio

Equipment Required for Instruction

Spt

Qty

Exp

4110-01-485-3626 - CHEST,ICE 1:40 STORAGE 6515-01-509-2908 - DEPLOY 0:0 PAC,AED 6530-00-783-7510 1:40 LITTER,NONRIGID,POLELESS 6545-00-116-1410 - FIRST AID 1:40 KIT,GENERAL PURPOSE 6665-01-103-8547 - WET 1:40 GLOBE TEMPERATURE KIT 7210-00-081-1417 - Sheet, Bed 1:10 Cotton White 7240-01-502-4382 1:10 CAN,WATER,MILITARY 8465-00-889-3744 - Canteen 1:1 Plastic Rigid 8960-01-430-4378 - ICE 1:10 (Note: Asterisk before ID indicates a TADSS.)

0:0 1:40 0:0 0:0 0:0 0:0 0:0 0:0 0:0

No No No No No No No No No

0 0 0 0 0 0 0 0 0

No No No No No No No No No

Materials Required

Instructor Materials:

- This lesson - Updated composite risk worksheet - Equipment required IAW MFTC CMP and unit/installation policies and SOPs - One quart canteen

Student Materials:

- Uniform designated by instructors - One quart canteen - Reflective Vest - Pen/pencil - Paper

Classroom, Training Area, and Range Requirements

ID - Name

Quantity

Student Ratio

Setup Mins

Cleanup Mins

17992 Physical Education Training Fields 17135 Instructional Building, Laboratory

1:40 2:40

10 10

10 10

Ammunition Requirements

DODIC - Name

Exp

Student Ratio

Instruct Ratio

Spt Qty

None
Instructional Guidance

NOTE: Before presenting this lesson, instructors must thoroughly prepare by studying this lesson and identified reference material.

- Instructor must adhere to the guidelines established by this lesson, the Master Fitness Trainer Course (MFTC) Program of Instruction (POI); and unit/installation policies, Standard Operating Procedures (SOPs), and guidelines of the training unit.

- Be thoroughly familiar with TC 3-22.20.

Proponent Lesson Plan Approvals

Name

Rank

Position

Date

None

NO DATA

SECTION II. INTRODUCTION Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy:
Motivator
"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

Conference/Discussion Contracted Instructor (1:10/0), Instructor (1:40/0) 5 mins Large Group Instruction

-- Bruce Lee

Terminal Learning Objective

NOTE. Inform the students of the following Terminal Learning Objective requirements.
At the completion of this lesson, you [the student] will:

Action: Conditions:

Conduct Conditioning Drill 3 (CD3) and Practical Exercise (PE)

In a gymnasium or PRT field, given a TC 3-22.20, Army Physical Readiness Training, Master Fitness Trainer Course (MFTC) Course Management Plan (CMP), in designated physical training uniform.

Standards:
Conduct Conditioning Drill 3 (CD3) and Practical Exercise (PE) IAW TC 3-22.20, Chapter 9.

Safety Requirements
1. Safety is a major consideration when planning and evaluating PRT programs. Commanders should use the composite risk management process for all PRT activities to ensure they do not place their Soldiers at undue risk for injury or accident. The commander should address:

- Environmental conditions - Emergency procedures - Facilities - Differences in age - Gender - Level of conditioning of each Soldier in the unit

2. SafetyRequirements in a Classroom Setting:

Safety is of the utmost importance in any training environment. During the training process, Commanders will utilize the 5-Step Composite Risk Management process to determine the safest and most complete method to train. Every precaution will be taken during the conduct of training.

Safety is everyones responsibility to recognize, mitigate, and report hazardous conditions.

3. In a training environment, lead Instructors must perform a risk assessment in accordance with FM 5-19, Composite

Risk Management. Leaders will complete a DA Form 7566 COMPOSITE RISK MANAGEMENT WORKSHEET during the planning and completion of each task and sub-task by assessing mission, enemy, terrain and weather, troops and support available-time available and civil considerations, (METT-TC).

NOTE: During MOPP training, leaders must ensure personnel are monitored for potential environmental injury. Local policies and procedures must be followed during times of increased heat category or freeze warning in order to avoid injury. Consider the MOPP work/rest cycles and water replacement guidelines IAW FM 3-11.4, NBC Protection, FM 311.5, CBRN Decontamination.

Risk Assessment Level

Low - Classroom Instruction Assessment: - Tripping over extension cords, electrocution, mishandle equipment. - Dehydration - Stress - Overheating - Fire Controls: - Tape or cover cords on the floor, educate on operation of equipment, develop emergency evacuation procedures. - Drink water or comparable beverage during breaks - Relaxation and preparedness for class - Proper hydration, climate control - Emergency evacuation plan Contact to emergency services Use of sprinkler-fire ext Leader Actions: - MFTIs will brief classroom safety at the beginning of every class. - MFTIs will encourage all MFTs to drink water. MFTIs will brief the location of a water fountains and the latrine. - MFTIs will assign student reading the day prior. MFTIs will brief the MFT break area. - MFTs will be in the prescribed uniform.

MFTs will drink water when needed. - MFTIs will brief the fire evacuation plan in the beginning of every class. MFTIs will control MFTs in the event of a fire drill. MFTs and cadre will form up at the designated formation area. - MFTIs will ensure the wet bulb is operational and checked every hour to keep up with the correct heat category for the event. All hot weather injuries will be followed up with an LCIR to the Chain of Command. MFTIs will ensure adequate time will be given to eat all meals and drink fluids. MFTIs will adhere to work/rest cycles of continuous high heat categories for each training event.

Environmental Considerations

NOTE: Instructor should conduct a Risk Assessment to include Environmental Considerations IAW FM 3-34.5, Environmental Considerations {MCRP 4-11B}, and ensure students are briefed on hazards and control measures.

Individuals instructing this task must ensure they are familiar with TC 3-22.20, Appendix D, pages D-1 thru D-5, Environmental Considerations prior to training this task.

Evaluation
Skills and knowledge taught during this instruction are evaluated throughout the course during Practical Exercises (PEs) and graded performance examinations.

Instructional Lead-in
CD 3 is conducted in a similar manner to CD 1 and 2. However, the exercises in CD 3 are more difficult and complex plyometric movements that develop leg power, coordination, balance and agility.

Slide 1

SECTION III. PRESENTATION NOTE: A. Inform the students of the Enabling Learning Objective requirements. ENABLING LEARNING OBJECTIVE ACTION: CONDITIONS: Conduct Conditioning Drill 3 (CD3)
In a gymnasium or PRT field, given a TC 3-22.20, Army Physical Readiness Training, Master Fitness Trainer Course (MFTC) Course Management Plan (CMP), in designated physical training uniform.

STANDARDS:
Conduct Conditioning Drill 3 (CD3) IAW TC 3-22.20, Chapter 9

ELO A - LSA 1.

Learning Step / Activity ELO A - LSA 1. Conduct Conditioning Drill 3 (CD3) Hands-On Instruction Contracted Instructor(1:10/0)* / Instructor(1:40/0)* 0 hrs 45 mins Large Group Instruction Conference/Demonstration This course/lesson will present information that has a Security Classification of: U - Unclassified. Note: Marked as (*) is derived from the parent learning object

Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy: Media Type: Security Classification:

a. Conditioning Drill 3, Exercise 1, Y-Squat

Slide 2

Demonstrator, Post. (Demonstrator posts in front of the formation.)

I will use the by-the numbers method of instruction. Exercise 1 of Conditioning Drill 3 is The YSquat. (Demonstrator responds The Y-Squat.) This is a four-count exercise that is always performed at a SLOW cadence. This exercise develops strength, endurance and mobility of the lower back and lower extremities. The Starting Position is, the straddle stance with shoulder blades pulled rearward with arms overhead and palms inward.

Starting position, Move. (Demonstrator moves into the starting position.) By-the-numbers, (Demonstrator responds, By-the numbers) In cadence.(Demonstrator responds In cadence.) EXERCISE. (Demonstrator performs count one.)

On the command of execution, EXERCISE of In cadence, Exercise, this being count one, lower the body as far as possible by squatting without rounding the back, keeping the shoulders drawn rearward, arms forming a Y overhead. Keep the heels on the ground throughout the exercise.

On count two, return to the starting position by tightening the buttocks and driving upward to return to the starting position. Ready, TWO. (Demonstrator performs count two.)

On count three repeat the actions of count one. Ready, THREE. (Demonstrator performs count three.)

On count four, 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 SLOW cadence. The commands and movements are as follows:

(1) The Y-Squat. (Demonstrator responds, The Y-Squat.) (2) Starting position, MOVE. (Demonstrator moves into the starting position) (3) Without-the-numbers (Demonstrator responds, Without-the-numbers.) (4) In cadence, (Demonstrator responds, In cadence.) (5) EXERCISE, One, Two, Three. (Demonstrator states, One.)

The PRT leaders 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 you questions pertaining to Exercise 1 of Conditioning Drill 3, The Y-Squat when executed in cadence or by-the-numbers? (Clarify all questions.)

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

NOTE: Lead the class through three repetitions of the Y-Squat.

b. Conditioning Drill 3, Exercise 2, Single-leg Dead Lift

Slide 3

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 2 of Conditioning Drill 3 is The Singleleg Dead Lift. (Demonstrator responds, The Single-Leg Dead Lift.) This is a four-count exercise always performed at a slow cadence. This exercise develops strength, endurance and flexibility of the lower back and lower extremities. The Starting Position is a straddle stance with hands on hips.

Starting position, MOVE. (Demonstrator moves to the starting position.)

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By-the-numbers, (Demonstrator responds, By-the-numbers.) In cadence. (Demonstrator responds In cadence.) EXERCISE. (Demonstrator performs count one.)

On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, maintain balance on the left foot and bend forward at the waist. Reach straight down toward the ground in front of the body while raising the right leg to the rear. The hands are slightly in front of and below the shoulders with fingers spread (middle fingers point straight ahead) with the elbows straight, not locked. Maintain a natural arch in the back and move the legs straight forward and backward, not at angles. To prevent the trunk from sagging, tighten the abdominal muscles and maintain this contraction throughout the exercise. Keep the head aligned with the spine and the eyes are directed to a point about two feet in front of the body.

On count two, return to the starting position by tightening the buttocks and driving upward. Ready, TWO. (Demonstrator performs count two.)

On count three, maintaining balance on the right foot and bend forward at the waist. Reach straight down toward the ground in front of the body while raising the left leg to the rear. Ready, THREE. (Demonstrator performs count three.)

On count four, return to the starting position by tightening the buttocks and driving upward and sound of 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 now lead the demonstrator through three repetitions at a SLOW cadence. The commands and movements are as follows:

(1) The Single-leg Dead Lift. (Demonstrator responds, The Single-leg Dead Lift.) (2) Starting position, MOVE. (Demonstrator moves into the starting position.) (3) Without-the-numbers. (Demonstrator responds, Without-the-numbers.) (4) In cadence, (Demonstrator responds, In cadence.) (5) EXERCISE, One, Two, Three. (Demonstrator states, ONE.)

The PRT 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 2 of Conditioning Drill 3, The Single- Leg Dead Lift when executed in cadence or by-the-numbers? (Clarify all questions.)

11

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

NOTE: Lead the class through three repetitions of the Single-Leg Dead Lift.

c. Conditioning Drill 3, Exercise 3, Side-to-Side Knee Lifts

Slide 4

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 3 of Conditioning Drill 3 is The Sideto-Side Knee Lifts (Demonstrator responds, The Side-to-Side Knee Lifts.) This is a four-count exercise that is always performed at a MODERATE cadence. This exercise develops coordination, balance and explosive strength in your legs. The Starting Position is a straddle stance with hands on hips.

Starting position, MOVE. (Demonstrator moves into the starting position.)

12

At the starting position, tighten the abdominals to stabilize the trunk. On all counts, do not allow the back to round; keep the head up and eyes forward. On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be soft and proceed from balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

By-the-numbers, (Demonstrator responds, By-the-numbers) In cadence. (Demonstrator responds, In cadence.) EXERCISE. (Demonstrator performs count one.)

On the command of execution, EXERCISE of In cadence,EXERCISE, this being count one, hop to the left, landing on the left foot, while simultaneously drawing the right knee toward the chest. The right hand moves comfortably down to the side toward the right ankle and the left hand touches the right knee.

On count two, hop to the right, landing on the right foot, while simultaneously drawing the left knee toward the chest, the left hand moves comfortably down to the side toward the left ankle and the right hand touches the left knee. Ready, TWO. (Demonstrator performs count two.)

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

On count four, repeat count 2 and return to the starting position on the final repetition. 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:

(1) The Side-to-Side Knee Lifts. (Demonstrator responds, The Side-to-Side Knee Lifts.) (2) Starting position, MOVE. (Demonstrator moves into the starting position.) (3) Without-the-numbers. (Demonstrator responds, Without-the-numbers.) (4) In cadence, (Demonstrator responds, In cadence.) (5) EXERCISE, One, Two, Three. (Demonstrator states, ONE.)

The PRT 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.)

13

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

Demonstrator, ATTENTION. You will now become my assistant instructor. FALL OUT.

NOTE. Lead the class through three repetitions of the Side-to-Side Knee Lifts.

d. Conditioning Drill 3, Exercise 4, Front Kick Alternate Toe Touch.

Slide 5

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 4 of Conditioning Drill 3 is The Front Kick Alternate Toe Touch. (Demonstrator responds, The Front Kick Alternate Toe Touch.) This exercise develops balance, coordination and flexibility of the legs and trunk. The Starting Position is the straddle stance with hands on the hips.

Starting position, MOVE. (Demonstrator moves to into the starting position.)

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At the starting position, tighten the abdominals to stabilize the trunk.

By-the-numbers, (Demonstrator responds, By-the-numbers.) In cadence. (Demonstrator responds In cadence.) EXERCISE. (Demonstrator performs count one.)

On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, keeping the back generally straight, raise the left leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist and rotating the trunk, extending the right arm forward and reaching with the right hand toward the left foot, while the left arm reaches rearward. Maintain a slight bend in the knee as it moves parallel to the ground. Keep the head and eyes forward throughout the exercise.

On count two, return to the starting position. Ready, TWO. (Demonstrator performs count two.)

On count three, raise the right leg to the front of the body until it is parallel to the ground while simultaneously bending forward at the waist and rotating the trunk, extending the left arm forward and reaching with the left hand toward the right foot, while the right arm reaches rearward. Ready, THREE. (Demonstrator performs count three.)

On count four, 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 now lead the demonstrator though three repetitions as a MODERATE cadence. The commands and movements are as follows:

(1) The Front Kick Alternate Toe Touch. (Demonstrator states The Front Kick Alternate Toe Touch.) (2) Starting position, MOVE. (Demonstrator move to the starting position.) (3) Without-the-numbers (Demonstrator states Without-the-numbers.) (4) In cadence (Demonstrator states In cadence.) (5) EXERCISE, One, Two, Three. (Demonstrator states, ONE.)

The PRT leader will raise the raise 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.)

15

What are your questions pertaining to Exercise 4 of Conditioning Drill 3, The Front Kick Alternate Toe Touch when executed in cadence or by-the numbers? (Clarify all questions.)

Demonstrator, ATTENTION. You will know become my assistant instructor. FALL OUT.

NOTE: Lead the class through three repetitions of The Front Kick Alternate Toe Touch.

e. Conditioning Drill 3, Exercise 5, Tuck Jump

Slide 6

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 5 of Conditioning Drill 3 is The Tuck Jump. (Demonstrator responds The Tuck Jump.) This is a four-count exercise that is always performed at a SLOW cadence. This exercise develops coordination, balance and explosive strength in your legs. The Starting position is the straddle stance with arms at the sides and knees bent to a half squat position.

Starting position, MOVE. (Demonstrator moves into the starting position.)

16

On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, perform a half squat, while driving both arms rearward. Jump upward, driving both arms forward, wrapping your hands around the knees, as the knees are drawn toward the chest. Then land in the half-squat position.

By-the-numbers (Demonstrator states By-the-numbers) In cadence. (Demonstrator states In cadence.) EXERCISE. (Demonstrator performs count one.)

On counts 1 and 3, do not allow the back to round, keep the head up and eyes forward. Cadence is slow to allow for precision and adequate time to properly jump and land. However, each jump on counts 1 and 3 should be performed quickly and explosively. On each landing, the feet should be directed forward and maintained at should distance apart. The landing should be soft and proceed from balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

On count two, return to the starting position. Ready, TWO. (Demonstrator performs count two.)

On Count three, repeat the actions of count one. Ready, THREE. (Demonstrator performs count three.)

On count four, 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 SLOW cadence. The commands and movements are as follows:

The Tuck Jump. (Demonstrator states The Tuck Jump) Starting position, MOVE. (Demonstrator moves to the starting position.) Without-the-numbers (Demonstrator states Without-the-numbers.) In cadence, (Demonstrator states In cadence) EXERCISE, One, Two, Three, (Demonstrator states ONE.)

The PRT 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 moves to the position of attention.) AT EASE (Demonstrator stands at ease.)

17

"What are your questions pertaining to Exercise 5 of Conditioning Drill 3, The Tuck Jump when executed in cadence or by-the-numbers? (Clarify all questions.)

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

NOTE: Lead the class through three repetitions of the Tuck Jump.

f. Conditioning Drill 3, Exercise 6, Straddle-Run Forward and Backwards

Slide 7

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 6 of Conditioning Drill 3 is The Straddle-Run Forward and Backwards. (Demonstrator responds, The Straddle-Run Forward and Backwards.) This is an eight-count exercise always performed at a MODERATE cadence. This exercise develops coordination, balance and explosive strength in the legs. The Starting Position is the straddle stance with arms at the sides.

Starting position, MOVE. (Demonstrator moves into the starting position.)

18

On all counts, do not allow the back to round; keep the head up and eyes forward. On each landing, the feet should be directed forward and the trail foot moves toward the lead foot, but does not make contact with the ground.

By-the-numbers (Demonstrator responds, By-the-numbers) In cadence. (Demonstrator responds In cadence.) EXERCISE (Demonstrator performs count one.)

On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one,raise the left leg 4 to 6 inches off the ground and bound forward to the left at a 45-degree angle while swinging the right arm forward and left arm rearward.

On count two, raise the right leg 4 to 6 inches off the ground and bound forward to the right at a 45degree angle while swinging the left arm forward and right arm rearward. Ready, TWO. (Demonstrator performs count two.)

On count three, repeat count 1. Ready, THREE. (Demonstrator performs count three.)

On count four, repeat count 2. Ready, FOUR. (Demonstrator performs count four.)

On count five, raise the left leg 4 to 6 inches off the ground and bound rearward to the left at a 45degree angle. Ready, FIVE. (Demonstrator performs count five.)

On count six,raise the right leg 4 to 6 inches off the ground and bound rearward to the right at a 45degree angle while swinging the right arm forward and left arm rearward. Ready, SIX. (Demonstrator performs count six.)

On count seven, repeat count 5. Ready, SEVEN. (Demonstrator performs count seven.)

On count eight, repeat count 6 and sound off with the number of repetitions performed. On the last repetition, return to the starting position. Ready, EIGHT (Demonstrator performs count eight 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:

(1) The Straddle-Run Forward and Backward. (Demonstrator states, The Straddle-Run Forward and Backward.)

19

(2) Starting position, MOVE. (Demonstrator moves into the starting position) (3) Without-the-numbers (Demonstrator states, Without-the-numbers.) (4) In cadence, (Demonstrator states, In cadence.) (5) EXERCISE, One, Two, Three, Four, Five, Six, Seven. (Demonstrator states, ONE.)

The PRT 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 6 of Conditioning Drill 3, The Straddle- Run Forward and Backward when executed in cadence or by-the-numbers? (Clarify all questions.)

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

NOTE: Lead the class through three repetitions of the Straddle-Run Forward and Backward.

g. Conditioning Drill 3, Exercise 7, Half-Squat Laterals

Slide 8

20

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 7 of Conditioning Drill 3 is The HalfSquat Laterals. (Demonstrator states The Half-Squat Laterals.) This exercise develops coordination, balance and explosive strength in the legs. The Starting Position is the straddle stance, slightly crouched, assuming a half-squat, with the back straight, and arms at the sides with elbows bent at 90-degrees and palms facing forward.

Starting position, MOVE. (Demonstrator moves into the starting position.)

At the starting position, tighten the abdominals to stabilize the trunk. On all counts, do not allow the back to round; keep the head up and eyes forward. On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be soft and proceed from balls of the feet to the heels.

By-the-numbers (Demonstrator states By-the-numbers.) In cadence. (Demonstrator responds In cadence) EXERCISE. (Demonstrator performs count one.)

On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one,maintaining a half-squat step/hop to the left.

On count two, maintaining a half-squat step/hop to the right. Ready, TWO. (Demonstrator performs count two.)

On count three, maintaining a half-squat step/hop to the right. Ready, THREE. (Demonstrator performs count three.)

On count four, maintaining a half-squat step/hop to the left and return to the starting position. 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:

(1) The Half-Squat Laterals (Demonstrator responds The Half-Squat Laterals) (2) Starting position, MOVE. (Demonstrator moves to the starting position.) (3) Without-the-numbers (Demonstrator responds, Without-the-numbers.) (4) In cadence, (Demonstrator responds, In cadence.) (5) EXERCISE, One, Two, Three. (Demonstrator states, ONE.)

21

The PRT 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 you questions pertaining to Exercise 7 of Conditioning Drill 3, The Half-Squat Laterals when executed in cadence or by-the-numbers? (Clarify all questions)

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

NOTE: Lead the class through three repetitions of the Half-Squat Laterals.

h. Conditioning Drill 3, Exercise 8, Frog Jumps Forward and Backward

Slide 9

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 8 of Conditioning Drill 3 is The Frog

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Jumps Forward and Backward. (Demonstrator responds, The Frog Jumps Forward and Backward.) This is a four-count exercise that is always performed at a MODERATE cadence. This exercise develops coordination, balance and explosive strength in the legs. The Starting Position is the straddle stance, slightly crouched, assuming a half-squat, with the back straight, and arms at the sides with elbows bent at 90-degrees and palms facing forward.

Starting position, MOVE. (Demonstrator moves into the starting position)

At the starting position, tighten the abdominals to stabilize the trunk. On all counts, do not allow the back to round; keep the head up and eyes forward. On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be soft and proceed from balls of the feet to the heels.

By-the-numbers. (Demonstrator responds By-the-numbers) In cadence. (Demonstrator responds In cadence) EXERCISE. (Demonstrator performs count one.) On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one. Maintain a half-squat and hop forward.

On count two, maintain a half-squat and hop backward. Ready, TWO. (Demonstrator performs count two.)

On count three, repeat count 2. Ready, THREE. (Demonstrator performs count three.)

On count four, maintain a half-squat and hop forward, returning to the starting position and sound off with the number of repetition 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:

(1) The Frog Jumps Forward and Backward (Demonstrator states, The Frog Jumps Forward and Backward) (2) Starting position, MOVE. (Demonstrator moves into the starting position) (3) Without-the-numbers (Demonstrator responds Without-the-numbers) (4) In cadence. (Demonstrator responds, In cadence) (5) EXERCISE, One, Two, Three. 9Demonstrator responds,ONE.)

The PRT leader will raise the inflection of the voice while counting out the movements of the third repetition and the demonstrator states, HALT upon returning to the starting position.

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

What are you questions pertaining to Exercise 8 of Conditioning Drill 3, The Frog Jumps Forward and Backward when executed in cadence or by-the-numbers? (Clarify all questions)

Demonstrator, ATTENTION. You will now become my assistant instructor. FALL OUT

NOTE: Lead the class through three repetitions of the Frog Jumps Forward and Backward.

i. Conditioning Drill 3, Exercise 9, Alternate 1/4-Turn Jump

Slide 10

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 9 of Conditioning Drill 3 is The Alternate -Turn Jump. (Demonstrator responds, The Alternate -Turn Jump.) This is a fourcount exercise that is always performed at a MODERATE cadence. This exercise develops balance, explosive strength in the legs and control of trunk rotation. The Starting Position is the straddle

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stance, slightly crouched, assuming a half-squat, with the back straight, and arms at the sides with elbows bent at 90-degrees and palms facing forward.

Starting position, MOVE. (Demonstrator moves into the starting position.)

At the starting position, tighten the abdominals to stabilize the trunk. On counts 1 and 3, do not allow the back to round, keep the head up and eyes forward. The upper body does not turn; the movement involves only the hips and legs. On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be soft and proceed from balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

On the command of execution, EXERCISE, of In cadence, EXERCISE, this being count one, jump upward and twist the hips, turning the legs 90-degrees to the left.

By-the-numbers (Demonstrator responds By-the-numbers) In cadence (Demonstrator states In cadence) EXERCISE (Demonstrator performs count one.)

On count two, jump and return to the starting position Ready, TWO (Demonstrator performs count two.)

On count three, jump upward and twist the hips, turning the legs 90-degrees to the right. Ready, THREE (Demonstrator performs count three.)

On count four, jump and return to the starting position and sound off with the number of repetition performed. Ready, FOUR (Demonstrator performs count four and states, ONE.)

Position of attention, MOVE. (Demonstrator move to the position of attention.)

I will lead the demonstrator through three repetitions at a MODERATE cadence. The commands and movements are as follows:

(1) The Alternate -Turn Jump. (Demonstrator states, The Alternate -Turn Jump.) (2) Starting position, MOVE (Demonstrator moves to the starting position.) (3) Without-the-numbers (Demonstrator states Without-the-numbers.) (4) In cadence (Demonstrator states, In cadence.) (5) EXERCISE, One, Two, Three, (Demonstrator states, ONE.)

The PRT leader will raise the inflection of his voice while counting out the movements of the third repetition and the demonstrator will state, HALT upon returning to the starting position.

Position of attention, MOVE. (Demonstrator moves to the position of attention.) AT EASE.

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(Demonstrator stands at ease.)

What are your questions pertaining to Exercise 9 of Conditioning Drill 3 the Alternate -Turn Jump when executed in cadence or by-the-numbers? (Clarify all questions)

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

NOTE: Lead the class through three repetitions of the Alternate -Turn Jump.

j. Conditioning Drill 3, Exercise 10, Alternate-Staggered Squat Jump

Slide 11

Demonstrator, POST. (Demonstrator posts in front of the formation.)

I will use the by-the-numbers method of instruction. Exercise 10 of Conditioning Drill 3 is The Alternate-Staggered Squat Jump. (Demonstrator responds, The Alternate-Staggered Squat Jump.) This is a four-count exercise always performed at a SLOW cadence. This exercise develops balance and explosive strength of the legs. The Starting Position is the staggered stance with the left leg back and arms at sides; the trunk is generally straight, but tilted slightly forward.

26

Starting position, MOVE. (Demonstrator moves into the starting position.)

At the starting position, tighten the abdominals to stabilize the trunk.

On the command of execution, EXERCISE of In cadence, EXERCISE, this being count one, Squat and touch the ground, between the legs, with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides.

By-the-numbers (Demonstrator responds By-the-numbers.) In cadence (Demonstrator responds, In cadence) EXERCISE (Demonstrator performs count one.)

On counts 1 and 3, do not allow the back to round, keep the head up and eyes forward. Cadence is SLOW to allow for precision and adequate time to properly jump and land. However, each jump on counts 1 and 3 should be performed quickly and explosively. On each landing, the feet should be oriented to the front. The landing should be soft and proceed from balls of the feet to the heels.

On count two, squat and touch the ground, between the legs, with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides. Ready, TWO (Demonstrator performs count two.)

On count three, repeat the actions of count one Ready, THREE (Demonstrator performs count three.)

On count four, repeat count two 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 SLOW cadence. The commands and movements are as follows:

(1) Alternate-Staggered Squat Jump (Demonstrator responds The Alternate-Staggered Squat Jump.) (2) "Starting position, MOVE. (Demonstrator moves to the starting position.) (3) Without-the-numbers (Demonstrator responds, Without-the-numbers.) (4) In cadence, (Demonstrator states In cadence.) (5) EXERCISE, One, Two, Three. (Demonstrator states, ONE.)

The PRT 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.

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

What are your questions pertaining to Exercise 10 of Conditioning Drill 3, The Alternate-Staggered Squat Jump when executed in cadence or by-the-numbers? (Clarify all questions.)

Demonstrator, ATTENTION. You will now become my assistant instructor. FALL OUT.

NOTE: Lead the class through three repetition of The Alternate-Staggered Squat Jump.

Check on Learning:
Determine if the students have learned the material presented by soliciting student questions and explanations. Ask the students questions and correct misunderstandings.

Review Summary:
Conduct a review and solicit feedback from students on the administrative/support function offered in this Learning Step Activity.

CHECK ON LEARNING (ELO A):

Determine if the students have learned the material presented by soliciting student questions and explanations. Ask the students questions and correct misunderstandings.

REVIEW SUMMARY(ELO A):

Conduct a review and solicit feedback from students on the administrative/support functions offered in the various Learning Step Activities of this lesson.

B.

ENABLING LEARNING OBJECTIVE ACTION: CONDITIONS: Conduct Conditioning Drill 3 (CD3) Practical Exercise (PE)
In a gymnasium or PRT field, given a TC 3-22.20, Army Physical Readiness Training, Master Fitness Trainer Course (MFTC) Course Management Plan (CMP), in designated physical training uniform.

STANDARDS:
Conduct Conditioning Drill 3 (CD3) Practical Exercise (PE) IAW TC 3-22.20, Chapter 9.

ELO B - LSA 1.

Learning Step / Activity ELO B - LSA 1. Conduct Conditioning Drill 3 (CD3) Practical Exercise (PE) Method of Instruction: Hands-On Instruction

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Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy: Media Type: Security Classification:

Contracted Instructor(1:10/0)* / Instructor(1:40/0)* 0 hrs 45 mins Large Group Instruction Conference/Demonstration This course/lesson will present information that has a Security Classification of: U - Unclassified. Note: Marked as (*) is derived from the parent learning object

This time is designated for Practical Exercise (PE). The MFTC Instructors can use the checklist found inside the indivudual task for this drill.

See Task 805P-PRT-1011 in Appendix D of this lesson, Student Handout.

Check on Learning:
Determine if the students have learned the material presented by soliciting student questions and explanations. Ask the students questions and correct misunderstandings.

Review Summary:
Conduct a review and solicit feedback from students on the administrative/support function offered in this Learning Step Activity.

CHECK ON LEARNING (ELO B):

Determine if the students have learned the material presented by soliciting student questions and explanations. Ask the students questions and correct misunderstandings.

REVIEW SUMMARY(ELO B):

Conduct a review and solicit feedback from students on the administrative/support functions offered in the various Learning Step Activities of this lesson.

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SECTION IV. SUMMARY Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy:
Check on Learning
Determine if the students have learned the material presented by soliciting student questions and explanations. Ask the students questions and correct misunderstandings.

Conference/Discussion Contracted Instructor(1:10/0), Instructor(1:40/0) 5 mins Large Group Instruction

Review/ Summary
During this lesson we conducted Conditioning Drill 3 (CD3) with student leadership of each exercise.

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SECTION V. STUDENT EVALUATION

Testing Requirements
Skills and knowledge taught during this instruction are evaluated throughout the course during Practical Exercises (PEs) and graded performance examinations.

Feedback Requirements
Following the course an End-of-Course Critique will be issued, taken, and collected. These critiques are required to be reviewed by the Chief, PRD.

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Appendix A - Viewgraph Masters Conditioning Drill 3 (CD3) Instruction and Practical Exercise (PE) 805P-MF805037 / Version 2 Sequence None Media Name Media Type

A-1

Appendix B - Test(s) and Test Solution(s)

B-1

Appendix C - Practical Exercises and Solutions PRACTICAL EXERCISE(S)/SOLUTION(S) FOR LESSON 805P-MF805037 Version 2

C-1

Appendix D - Student Handouts Conditioning Drill 3 (CD3) Instruction and Practical Exercise (PE) 805P-MF805037 / Version 2 Sequence 0 Media Name MF805037: Conditioning Drill 3 Individual Task (805P-PRT1011) Media Type PDF

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Appendix E - TRAINER'S LESSON OUTLINE

Conditioning Drill 3 (CD3) Instruction and Practical Exercise (PE) 805P-MF805037 / Version 2 DRAFT

1. The importance of this lesson: (Why)

To be able to conduct Conditioning Drill 3 (CD3) and identify Soldiers needing additional assistance to properly execute CD 3.

2. What we want our Soldiers to Achieve: (Outcomes/Standard)

1. Conduct Conditioning Drill 3 (CD3) and Practical Exercise (PE) IAW TC 3-22.20, Chapter 9.

Outcomes

Possess a knowledge of Basic Anatomy, Physiology, and Exercise Science

Possess a knowledge of the Armys Physical Readiness Training System

- History of Army fitness

- Differences between PRT and other programs

Possess knowledge of Human Performance Optimization/Injury Prevention (HPOIP)

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- Understand HPOIP at the macro and micro levels

Possess a knowledge of Army doctrine relating to and impacting PRT

Skills (Be):

Teach (correct, mentor)

Communicate (coordinate, collaborate)

Move (athleticism)

Lead (direct, inspire, exemplify)

Liaise (advise)

Assess (comply)

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Abilities (DO):

PRT Leader

Special Staff Advisor on Physical Readiness Training

Special Conditioning Program Advisor

Train other leaders

Liaison to other SMEs (medical personnel) and other MFTs

Design, lead, execute, and evaluate PRT Programs

3. Tasks to be taught

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Task Number

Task Title

Task Type

805P-PRT-1001 805P-PRT-1002 805P-PRT-1003 805P-PRT-1004 805P-PRT-1005 805P-PRT-1006 805P-PRT-1007 805P-PRT-1011

Conduct Preparation Drill (PD) for Physical Readiness Training (PRT) Conduct Recovery Drill (RD) for Physical Readiness Training (PRT) Conduct Four for the Core (4C) for Physical Readiness Training (PRT) Conduct Hip Stability Drill (HSD) for Physical Readiness Training (PRT) Conduct Shoulder Stability Drill (SSD) for Physical Readiness Training (PRT) Conduct Strength Training Circuit (STC) for Physical Readiness Training (PRT) Conduct Push-Up and Sit-Up Drill (PSD) for Physical Readiness Training (PRT) Conduct Conditioning Drill 3 (CD3) for Physical Readiness Training (PRT)

Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual TAUGHT

Additional Non-Standard Tasks

None 4. References:

Reference Number

Reference Title

Date

FM 5-19 TC 3-22.20

COMPOSITE RISK MANAGEMENT Army Physical Readiness Training

21 Aug 2006 20 Aug 2010

Additional Non-Standard References

None 5. Resources

TIME: Time of Instruction (Time not specified)

LAND: Classroom, Training Area, and Range Requirements

Id Name

17992 17135

Physical Education Training Fields Instructional Building, Laboratory

AMMO: Ammunition Requirements

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DODIC

Name

None

MISC: Materiel Items and TADSS Requirements

Id Name

4110-01-485-3626 6515-01-509-2908 6530-00-783-7510 6545-00-116-1410 6665-01-103-8547 7210-00-081-1417 7240-01-502-4382 8465-00-889-3744 8960-01-430-4378 (Note: Asterisk before ID indicates a TADSS.)

CHEST,ICE STORAGE DEPLOY PAC,AED LITTER,NONRIGID,POLELESS FIRST AID KIT,GENERAL PURPOSE WET GLOBE TEMPERATURE KIT Sheet, Bed Cotton White CAN,WATER,MILITARY Canteen Plastic Rigid ICE

Additional Non-Standard Resources

None 6. A possible technique to achieve the outcome: Outcome (Measures of Effectiveness) Knowledge (Know): Possess a knowledge of Basic Anatomy, Physiology, and Exercise Science (MF805002 thru MF805014)

Possess a knowledge of the Armys Physical Readiness Training System (MF805018, MF805019; MF805024 thru MF805026; MF805029)

- History of Army fitness

- Differences between PRT and other programs

Possess knowledge of Human Performance Optimization/Injury Prevention (HPOIP) (MF805020 thru MF805022)

- Understand HPOIP at the macro and micro levels

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 Possess a knowledge of Army doctrine relating to and impacting PRT (MF805015 thru MF805017)

Skills (Be):

Teach (correct, mentor) (MF805062 and MF805065)

Communicate (coordinate, collaborate) (MF805062 and MF805065)

Move (athleticism) (MF805031 thru MF805058)

Lead (direct, inspire, exemplify) (MF805062 and MF805065)

Liaise (advise) (MF805062 and MF805065)

Assess (comply) (MF805057, MF805058, MF805061, MF805063)

Abilities (DO):

PRT Leader (MF805031 thru MF805062)

Special Staff Advisor on Physical Readiness Training (MF805002 thru MF805065)

Special Conditioning Program Advisor (MF805019 thru MF805022)

Train other leaders (MF805062)

Liaison to other SMEs (medical personnel) and other MFTs (MF805065)

Design, lead, execute and evaluate PRT Programs (MF805018, MF805019; MF805024 thru MF805026; MF805029)

7. Conduct AAR with Soldier and Cadre.

a. Conduct end of training day AAR. (1) Begin the AAR. Review training events of the day.

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(2) Discuss strengths and weaknesses of each event or critical activity. (3) Decide what to do differently next time; how to improve. (4) Summarize key training points and events of the AAR. (5) Allow students two ask questions and/or address any of the cadre members. (6) Quickly review the next days training and inform students of any schedule updates or changes.

NOTE: Before presenting this lesson, Instructors must be thoroughly prepared by studying the appropriate lesson plan and identified reference material.

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