What are the 10 prep drills in the Army
So the Army's got these 10 Preparation Drills—Prep Drills for short. They're basically a dynamic warm-up routine designed to get soldiers ready for the harder stuff, like the APFT or the newer ACFT. Part of the Physical Readiness Training (PRT) program, you do 'em at the start of a session to get the heart pumping, loosen up, and dodge injuries. Each drill hones in on specific muscles and movements you'd need in a combat scenario.
What is the purpose of the 10 Prep Drills?
The whole point here is to warm up the body systematically. Not like static stretching—you know, where you hold a pose forever. Instead, these are controlled, rhythmic moves that gradually raise your core temperature, get your joints moving better, and fire up your neuromuscular system. It's all about prepping for the big stuff: push-ups, sit-ups, that two-mile run. Plus, they teach you proper form from the get-go, which is huge for avoiding injuries when things get intense.
What are the 10 Prep Drills in order?
Here's the official lineup from the Army's PRT manual. You gotta do 'em in this specific order for a proper progressive warm-up.
- 1. Bend and Reach: Feet shoulder-width apart, bend at the waist and reach toward the ground, then straighten up and reach overhead. Simple, but effective.
- 2. Rear Lunge: Step back with one leg into a lunge—keep that front knee over the ankle. Come back to standing, switch legs. Nice and steady.
- 3. High Jumper: Drop into a squat, explode upward, arms reaching overhead. Land soft, then go again. Gets the blood moving fast.
- 4. Rower: Bend forward at the waist, then pull your arms back like you're rowing a boat while straightening up. Smooth motion.
- 5. Squat Bender: Squat down, then as you come up, bend forward and touch your toes. Works the whole posterior chain.
- 6. Windmill: Feet wide, legs straight, alternate touching your right hand to your left foot and vice versa. You'll feel this in the hamstrings.
- 7. Forward Lunge: Step forward into a lunge, keep your torso upright. Alternate legs. Good for hip flexors and balance.
- 8. Prone Row: Lie face down, lift your chest off the ground, and pull your elbows back like you're rowing. Targets the back.
- 9. Bent-Leg Body Twist: On your back, knees bent, feet flat. Rotate your knees to one side, then the other. Loosens up the spine.
- 10. Push-up: Standard push-up at a moderate pace, focus on form. Not too fast, not too slow.
How long should you perform the Prep Drills?
Each drill usually runs 5 to 10 reps, and the whole sequence takes about 10 to 15 minutes. That can vary a bit depending on how hard the session's gonna be or your fitness level. The key is a controlled, steady pace—don't rush and mess up form, but don't drag it out so much that you lose the warm-up effect.
What is the difference between Prep Drills and Recovery Drills?
Prep Drills kick off the session—warm-up stuff. Recovery Drills come at the end for cooling down. Those are slower, more deliberate moves to bring your heart rate down and stretch out muscles, helping with flexibility and soreness. Examples include the Overhead Arm Pull, Rear Lunge Stretch, and Hamstring Stretch.
Key Differences at a Glance
| Feature | Prep Drills | Recovery Drills |
|---|---|---|
| Timing | Start of session | End of session |
| Intensity | Moderate to high | Low |
| Goal | Warm-up, increase heart rate | Cool-down, improve flexibility |
| Stretching | Dynamic | Static |
Can Prep Drills be done at home?
Yeah, totally. No equipment needed, and you don't need much space either. Perfect for home workouts. Whether you're gearing up for a run, lifting weights, or just want to get moving in the morning, these drills are a solid full-body warm-up. Do 'em right, and you'll cut down on injuries and maybe even perform better.
Frequently Asked Questions
Are the 10 Prep Drills the same as the ACFT warm-up?
Yep, they're the official warm-up for the ACFT. Soldiers do these before tackling the six events: the 3-rep max deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and the 2-mile run. Gets you prepped.
How many repetitions of each Prep Drill should I do?
Stick with 5 to 10 reps per drill. For the Push-up drill, the Army says 10 reps. But honestly, focus on quality over quantity—better to do fewer with good form than more with sloppy technique.
Do Prep Drills help with running form?
For sure. Drills like the High Jumper and Forward Lunge boost hip mobility and leg strength, which can make you a more efficient runner. They also reinforce proper posture and alignment—stuff that matters when you're logging miles.
Can I skip Prep Drills if I am short on time?
Honestly, don't skip 'em. They cut down injury risk and bump up performance. Even a quick 5-minute version is way better than nothing. That 10-minute investment can save you weeks sidelined with an injury.
Short Summary
- 10 Drills: The Army's 10 Prep Drills are Bend and Reach, Rear Lunge, High Jumper, Rower, Squat Bender, Windmill, Forward Lunge, Prone Row, Bent-Leg Body Twist, and Push-up.
- Purpose: They serve as a dynamic warm-up to increase heart rate, improve mobility, and prevent injuries before physical training or the ACFT.
- Execution: Perform 5-10 repetitions of each drill in order, taking about 10-15 minutes total. Focus on proper form and controlled movements.
- Versatility: No equipment is needed, so these drills can be done anywhere—at home, in the gym, or in the field—making them a valuable tool for anyone.
