The Military Movement Drill (MMD)
APPENDIX B
THE MILITARY MOVEMENT DRILL
The Military Movement Drill
Exercise 1: Verticals
Purpose: This exercise helps to develop proper running form.
Starting Position: Staggered Stance.
Movement: Bring the hips quickly to 90-degrees of bend without raising the knees above waist level. Ground contact should be primarily with the balls of the feet. When the left leg is forward, the right arm swings forward and the left arm swings to the rear. When the right leg is forward, the left arm swings forward and the right arm swings to the rear.
Checkpoints:
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Arm swing is strong and smooth with the forward arm at 90-degrees and the rearward arm relatively straight.
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Arm swing is from front to rear, not side to side, with the upper part of the forward arm reaching parallel to the ground as it swings to the front.
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Keep a tall stance with a stable, upright trunk. The back remains perpendicular to the ground. There should not be any back swing of the legs.
Precautions: N/A.
The Military Movement Drill
Exercise 2: Laterals
Purpose: This exercise develops the ability to move laterally.
Starting Position: Straddle Stance, slightly crouched, with the back straight, arms at the side with elbows bent at 90-degrees and palms facing forward. Face perpendicular to the direction of movement.
Movement: Step to the side by rising slightly and bringing the trailing leg to the lead leg. Quickly hop to the side and land back in the crouch with the feet shoulder width apart. Always face the same direction so that the first 25-yards is moving to the left and the second 25-yards is moving to the right.
Checkpoints:
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Pick the feet up with each step. Avoid dragging the feet along the ground.
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Crouch slightly while keeping the back straight.
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Avoid hitting the feet and ankles together on each step.
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Rank leaders will face their rank throughout the exercise.
Precautions: N/A.
Variation: Soldiers may perform this exercise holding a weapon at port arms.
The Military Movement Drill
Exercise 3: The Shuttle Sprint
Purpose: This exercise develops anaerobic endurance, leg speed, and agility.
Starting Position: Staggered Stance.
Movement: Run quickly to the 25-yard mark. Turn clockwise while planting the left foot and bending and squatting to touch the ground with the left hand. Run quickly back to the starting line and plant the right foot, turn counterclockwise and touch the ground with the right hand. Run back to the 25-yard mark gradually accelerating to near maximum speed.
Checkpoints:
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Soldiers should slow their movement before planting feet and changing direction.
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Soldiers should squat while bending the trunk when reaching to touch the ground as they change direction.
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Soldiers touch the ground with their left hand on the first turn, then with their right hand on the second turn.
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Accelerate to near maximum speed during the last 25-yard interval.
Precautions: Soldiers should use caution when performing this exercise on wet terrain.
