Use this example to conduct all instructions for exercises
The next exercise if the High Jumper: It is a 4 count exercise done at a moderate cadence. I will now demonstrate three repetitions of this exercise:
The High Jumper – Start Position Move – In Cadence – Exercise
1-2-3-4 1-2-3-4 1-2-3-Halt Position of Attention Move
I will now use the talk-through method of instructions to teach you this exercise.
By – The - Numbers
The High Jumper
The start position is, place the feet about shoulder-width apart with the knees flexed. Bend forward at the waist, aligning the arms with the truck and hips. Keep the arms straight at all times during the exercise. Keep the palms facing each other with the head and eyes initially to the front.
On the command of Execution or count 1 for instructional purposes, you will take a slight jump into the air while swinging the arms forward and up to the shoulder level.
Ready – One
On count two, you will take a slight jump while swinging the arms backwards, returning to the start position.
Ready - Two
On count three, you will jump strongly upward while swinging the arms forward and up to the overhead position; at the same time, briefly look skyward. While descending, return the head and eyes to the front.
Ready – Three
On count four, you will repeat the actions of count 2.
What are your questions on the High Jumper?
Company, Attention
The High Jumper
Start Position Move
I’ll count the cadence and you will count the repetitions. We will be doing 12 repetitions.
In Cadence, Exercise
1-2-3-4, ……
Position of Attention, Move
At Ease
The next exercise if the Squat Bender: It is a 4 count exercise done at a moderate cadence. I will now demonstrate three repetitions of this exercise:
The Squat Bender – Start Position Move – In Cadence – Exercise
1-2-3-4 1-2-3-4 1-2-3-Halt Position of Attention Move
I will now use the talk-through method of instructions to teach you this exercise.
By – The - Numbers
The Squat Bender
The start position is, stand with the feet shoulder width apart, hands on hips, thumbs in the small of the back, and the elbows back.
On the command of Execution or count 1 for instructional purposes, you will bend your knees, lower yourself to a half-squat position while maintaining balance on the balls of the feet. With the trunk inclined slightly forward, thrust the arms forward to the shoulder level with the elbows locked and the palms down.
Ready – One
On count two, you will return to the start position
Ready - Two
On count three, you will keep the knees slightly bent, bend forward at the waist, touching the ground slightly in front of the toes.
Ready – Three
On count four, you will return to the start position.
What are your questions on the Squat Bender?
Company, Attention
The Squat Bender
Start Position Move
I’ll count the cadence and you will count the repetitions. We will be doing 12 repetitions.
In Cadence, Exercise
1-2-3-4, ……
Position of Attention, Move
At Ease
The next exercise if the Supine Bicycle: It is a 4 count exercise done at a slow cadence. I will now demonstrate three repetitions of this exercise:
The Supine Bicycle – Start Position Move – In Cadence – Exercise
1-2-3-4 1-2-3-4 1-2-3-Halt - Position of Attention Move
I will now use the talk-through method of instructions to teach you this exercise.
By – The - Numbers
The Supine Bicycle
The start position is, assume a supine position with the hips and knees flexed. Place the palms directly on top of the head with the fingers interlaced..
On the command of Execution or count 1 for instructional purposes, you will Bring the left knee upward while curling the trunk forward and touch the right elbow to the left knee.
Ready – One
On count two, you will repeat action of 1 with the other leg and elbow.
Ready - Two
On count three, you will repeat action of count 1.
Ready – Three
On count four, you will repeat the actions of count 2.
What are your questions on the Supine Bicycle?
Company, Attention
The Supine Bicycle
Start Position Move
I’ll count the cadence and you will count the repetitions. We will be doing 12 repetitions.
In Cadence, Exercise
1-2-3-4, ……
Position of Attention, Move
At Ease