Introduction to Physical Training
Physical Training is a light exercise that enables free movements of our limbs and joints. There is the overall movement of all the body parts in physical training. The movement of the body organs takes place with the order of the commander, who uses a drum or counts continuously. Students obey the commander's orders and perform according to the beat of the drum or number count P.T. helps to build good muscular power and develops good morale within the students.
There are different types of P.T. tables formed for the movement of different body organs. These tables are to be performed for the systematic and scientific movement of hands, elbow, feet, arms, shoulders, waist, neck, backbone, leg, knees, thigh, ankles, etc. With the regular practice of P.T. tables, an individual's personal, mental and social development takes place, thus making his body flexible, strong, smart, and beautiful.
Select a student from the group to beat the drum or metal in a particular rhythm. Alternatively, the commander may count the numbers 1-16 for the PT performance. It must be noted that, with every beat of the drum or count, the troop's position should change in quick succession at the same time.
P.T. 1: Stretching the Body
Stretching the body starts with the 'attention' position. Follow the given steps for a count of up to 16 after the students are placed in line in attention position. Following the command of drum or count is given:
One: Raise both your hands up, taking them from the front, so the palms face each other. As you raise your hands, raise your heels also.
Two: Lower your hands sideways with the palms facing downwards. Lower your heels as well.
Three: Repeat step: one.
Four: Lower your hands and heels at the same time and come to the attention position. The students should practice hitting thighs as they come in an attention position to make a sound.
P.T. 2: Exercise of Hands and Legs
P.T. number 2 starts with students standing with joined legs in attention position. Following commands are prescribed for P.T. number 2:
One: With the first beat, cross your hands at waist height and bend your knees halfway down.
Two: Now, extend your hands sideways, facing the palms downward and stretching the knees.
Three: Repeat step: one
Four: Stretch your knees and come to attention position with your hands hitting your thigh to produce a sound.
P.T. 3: Exercise of Arms
Special focus is given to strengthen the students' arms in P.T. number 3.It starts with students sitting with crossed hands in front of their waist. Following commands are prescribed for P.T. number 3:
One: At the same time, move apart both of your legs about 1-1.5 feet and take your hands sideways with a jump. Your palm should face down.
Two: Bring your hand down with a cross at the waist level without changing the position of your legs.
Three: With a jump, move your legs about 1-1.5 feet apart and take your hands straight up with the palms facing each other.
Four: With a jump, come to the initial position with crossed hands at the waist level.
P.T. 4: Exercise of Chest
P.T. number 4 helps students to build a strong chest. The students should start with their hands crossed in front of their waist. The following commands are given:
One: Raise your heels and swing your both hands straight up from sideways. Your hands should cross at the wrist.
Two: Lower your hands and adjust sideways at shoulder level with your palms facing downward.
Three: Repeat step: one
Four: Come to the position of crossed hands at the wrist at your waist level.
P.T. 5: Exercise of Waist
P.T. number 5 helps students to strengthen their waist. This P.T. starts with a student starting in a position with their feet about 1-1.5 ft. apart. This P.T. should be done till the count of 16. The following commands are given:
One: Stretch your body by the right side with your right hand curving along with the head and the left hand along with the left knee. Your body should bend to the left.
Two: Come back to the initial position.
Three: Stretch your body by the left side with your left hand curving along with the head and the right hand along with the right knee. Your body should bend to the right.
Four: Come back to the initial position
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P.T. 6: Exercise of Backbone
P.T. number 6 is designed to stretch your backbone for its flexibility and strength. The initial position is standing with feet about 1 ft. apart and hands lowered. This P.T. should be done till the count of 16. The following commands are given:
One: Bend your trunk forward and try to touch the ground with your fingers.
Two: Come back to the initial position.
Three: Bend your trunk backward by giving support of your hands at the waist. Try to look directly up at the sky.
Four: Come back to the initial position.
P.T. 7: Exercise of Chest and Waist
P.T. number 7 is designed to stretch your waist and strengthen your chest to develop more power. The initial position is standing straight with feet about 1ft. apart. This P.T. should be done till the count of 16. The following commands are given:
One: With the feet unmoved, twist your trunk to the right with your right hand bent to the right side and the left hand following it. The hands should be kept at the waist height.
Two: Again, with the feet unmoved, twist your trunk to the left with your left hand bent to the left side and the right hand following it. The hands should be kept at the waist height.
Three: With the feet unmoved, twist your trunk to the right with your right hand stretched out to the right side and the left hand following it. The hand should be kept at shoulder height.
Four: With the feet unmoved, twist your trunk to the left with your left hand stretched out to the left side and the right hand following it. The hand should be kept at shoulder height.
P.T. 8: Exercise of Shoulders and Neck
P.T. number 8 is designed to strengthen your shoulders and give flexibility to the neck. The initial position is standing in 'attention position' with a closed fist and joined legs. This P.T. should be done till the count of 16. The following commands are given:
One: With a jump, set your feet apart about 1-1.5 ft. on the ground and touch your shoulders with your fingers.
Two: Raise your hands straight up by stretching your body and raise your heels to support your body on the toes fully.
Three: Come back to position: one.
Four: With a jump, come to the attention position.
P.T. 9: Exercise of Chest and Waist
PT. number 9 is specially designed to develop a strong chest and waist, thus enhancing power. Stand initially at attention position. This P.T. should be done till the count of 20. The following commands are given:
One: With a jump, set your feet apart about 1-1.5 ft. Bend your trunk downward towards the left knee and try to touch the left toe with both your hand-fingers.
Two: Rise and bend your body back to set your chest at the front. Take your hands back at the waist level to provide a good stretch.
Three: Bend your trunk downwards towards the right knee and try to touch the right toe with both hand-fingers.
Four: Repeat step: two.
Five: With a jump, come to the 'attention position.
P.T. 10: Exercise of Twisting Body
P.T. number 10 helps you develop the flexibility of the backbone, waist, and trunk. The initial position is standing straight with feet apart about 1 ft. Now, follow these steps:
One: Raise both the hands and stretch your body to the left side, thus making a curve.
Two: Come back to the initial position.
Three: Once again, raise both the hands and stretch your body to the right side, thus making a curve.
Four: Come back to the initial position.
P.T. 11: Jumping Exercise
P.T. number 11 helps you develop your skill of jumping according to the beat of the drum or count. The initial position is the attention position. This P.T. should be done till the count of 20. The following commands are given:
One: Bend your knees and set your backbone straight with your hands straight down.
Two: With a jump, set your feet of about 1 ft. apart with your hands sideways to the shoulder height.
Three: Come back to position: one
Four: With a jump, come back to attention position.
P.T. 12: Cool Down Exercise A
P.T. number 12 is simple and easy. After practicing many P.T. tables continuously, the body needs to be cooled down. This P.T. helps you to relax your body parts. Start this P.T. with your crossed hands the wrist. This P.T. should be done till the count of 16 is done. The following commands are given:
One: Bend your knees halfway downwards.
Two: Raise your knees to the full stretch with your hands extending sideways along the shoulders.
Three: Repeat position: one.
Four: Put your hands down in the attention position.
P.T. 12: Cool Down Exercise B
P.T. number 12 (8) helps you rest and relax your hands and shoulders. Start this P.T. with an attention position. This P.T. should be done till the count of 16. The following commands are given:
One: Raise both of your hands with your palms facing each other and stop the hands when they are vertically upwards.
Two: Lower both your hands sideways with your palms facing downwards.
Three: Repeat position no, one.
Four: Come in attention position.
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