Lesson Plan

MOBILISATION / CO-ORDINATION /
COMBAT SPECIFIC

Combat Specific Coordination

Interest
As operations become more urbanized the need for soldiers to be
able to overcome urban obstacles whilst avoiding injury and
remaining in full control is essential.

Need
To help main physical robustness whilst utilising full body
movement, In order to allow fluid and safe movement requiring a
variety of different muscle groups and body parts required in various
situations found at home or on operations.

Objective
To present situations in which physical coordination is necessary.
To improve team cohesion.

SAFETY POINTS
HELMET/ WATCHES & JEWELERY/ FOOD & WATER/ PRIOR
INJURIES?

WARM UP
R. (RAISE)

(20X COLOURED CONES)

CUPS & SAUCERS

Group will be split into two teams. Group A with the aim of turning all the
cones upwards and Group B vice versa. Taking roughly 90sec. Losing team
forfeit is 10 burpees.

A. (ACTIVATE)

(Available space split into partners) (4 cones) jog

to line / back
1. Squats on the spot (jog back)
2. Press ups

(rotate arms clockwise)

3. Bear crawl

(rotate arms anti clockwise)

4. Squat Jumps

Exercises 1-5

(knees up and out back...open gate )

5.Lunge walks with twist (heel flicks)

M. (MOBILISE) (Concurrent with activate)

P. (POTENTIATE)(6x Cones 2x
Distance)
1. Partner Squat Walk
2. Partner Lift
3. Partner Leapfrog
4. Partner wheelbarrow

Main Body
Obstacle course breakdown

Jogging on the

1.

10ft WALL

(EXPLAIN DEMONSTRATE IMITATE

PRACTICE)
Using either the starfish method or foot assisted method.
Safety points... call out preferred leg, helmets, dont interlock
fingers, keep a low profile, dont drop down, lower and then push of
and turn.

Starfish Method. Three people required.

Lift from heels. Dont bend legs. Use palms to guide against the
wall. All will attempt this method.

last man is hoisted upwards.

Progression
Two-man stirrup method. Brace back firmly against wall in squatting
position. Hands open over knee. Not interlocked. Lift and turn
forcing foot against the wall.

2.

WINDOWS

Place hands in the corner and on top of the window. Place dominant
foot firmly on the window. Swing rear leg through the window. Two
footed landing.

3.

DITCH JUMP

Run towards the ditch to get momentum. One footed take off at the
edge of the ditch. Land with Two feet and bent knees to absorb
impact.

4.

6FT WALL

Using either the starfish method or foot assisted method. Safety

points... call out preferred leg, helmets, dont interlock fingers, keep
a low profile, dont drop down, lower and then push of and turn.

Normal run-through (split into two

groups.)
TEAM RACE
Safety points
All members must complete
Failure to do so is a 30 second penalty.
Rules
1) All team members must start with hands on rear fence.
2) Members must reach over under bars using just hands whilst
supporting each other as a bridge.
3) Should any other body part touch the area you must start again.
4) Team must finish in all round defence.

Cool Down
Stretches will be held for 20-25 seconds.