U.S. Naval Sea Cadets Corps

1 Mile Run for Unit Physical Readiness Test

Minimum Physical Readiness Testing Standards*

*USNSCC Cadets who do not meet minimum Physical Readiness Testing Standards in

Recruit Training will not Pass the Course

===========================================================================================================================

 Martial Fitness Workout Level I:

Note: Workout is for Physical Exercise, Flexibility and Focus Training Only. Unit Safety and Usage Restrictions Apply AT All TIMES.  Do Not Attempt Unless You Have Been Properly Briefed and Trained at Unit. Violations of Unit Safety and Usage Restrictions WILL Result in Exclusion from Training.

Warm ups & Stretches (Fitness Goal: Flexibility & Range of Motion)

- Interlace fingers, turn side-side-back-down 3x

- Drop Stretch with Toe Pointed up 3x each side

- High Kicks Stretch

- Neck Rolls - 10 x each side + turn & hold left & Rich

- Crunches 100x

- Leg Lifts 20x

- Push ups – 10x

- Power Crunches 100

- On back stretch

- Alligators Sitting 10x

- Sitting Side Leg Stretches  3x

- Head to ground reach up middle stretch 5x

- Long Stretch 3 x

- Turning sitting long stretch 3x

- Butterflies Ankle circles

- Push ups 10x

- Sit ups 30

- Hula hoops (hip and back stretch)

- Wrist circle

- 50 Jumping Jacks

Hand Drills (Fitness Goal: Focus, Strength & Cardio)
Continous motion - 6 cycles each Side

- Ready stance 1
- Jab punch 2x (same hand)
- Rear Hand Reverse Punch
- Front Hand Reverse Punch
- Rear Hand Upper Cut
- Front Hand Upper Cut
- Front Hand Hook
- Rear Hand Hook

Level I: Individual Elbow Drills (Fitness Goal: Cardio and upper body Flexibility and Range of Motion)
Continous motion - 6 cycles each Side

- Ready Stance 1 
- Forward Elbow Jab 
- Forward Elbow Strike
- Hook neck - forward elbow strike
- Slide front foot back & high Elbow to Rear strike
- Slide foot back mid elbow to Rear strike
- Duck, step and elbow strike up 
- Lift & Upper elbow Strike
- Step Back and Down Elbow Strike

Level I: Knee Drills (Fitness Goal:  Cardio, Lower Body Strength, Flexibility)
Continous motion - 6 cycles each Side

- Vertical knee Front Leg
- Vertical Knee Back Leg
- Reach and Pull target into horizontal knee strike
- Vertical knee block to side 

Level I: Combination Drill I: (Fitness Goal:  Mental Focus, Cardio, Flexibility and Reflex Speed)

- Rocking Step Advance with left leg & left jabs -  follow through with Hand Drills above - 3 Sets one direction - Reverse and 3 Sets other direction with Right Leg Forward

Level I: Kicking Drill (Fitness Goal: Lower Body Strength, Flexibility, Focus & Cardio)

- Low Shin kick (rt), shuffle side kick (rt) -  Front Thrust Kick (Lt)- spinning back kick (rt) – Mid-Level Cresent Kick(Lt) – Turn and do sequence in opposite direction

Level I: Near and Far Combat Drill: (Fitness Goal: Mental Focus, Cardio, Flexibility and Reflex Speed)

- Lift and Block with Front Knee
- Step Forward, Forward Elbow
- Reverse Elbow
- Hook and Rear forward Striking Elbow 2x
- Forward Knee Strike 2x
- Pull & Push Foreward - double hand strike Technique
- Right Reverse Punch, - Left Revers Punch
- Front Thrust kick
- Spinning Back kick
- Mid-level Cresent
- Reverse punch, front Jab, Uppercut, Uppercut, Hook, Hook

Level I: Cool Down

- 100 Crunches
- 20 Leg lifts
- 20 Power Crunches
- Cool Down Breathing
- Meditation

 

THE OBJECTIVES OF US MILITARY MARTIAL ARTS

• Use different levels of force depending on the environment (eg: peace keeping missions, non-combatant evacuation, disaster relief)
  
• Save Lives when Unexpected Confrontation Occurs
  
• Instill Courage and Self Confidence
  
• Develop Self Discipline and Self Control
  
• Train Focus Under Duress
  
• Successful Physical Fitness Program Enhancing Individual and Unit Strength, Flexibility, Balance and Cardio Vascular Fitness