Florida Basic Recruit Training Program PDF

Unit 1 Introduction Lesson 2 Preparation for Defensive Tactics Training Lesson Goal At the end of this lesson, you will be prepared to participate in the defensive tactics training program and demonstrate stretching exercises, falling techniques, and recovery techniques. Physical Performance...

Unit 1 Introduction Lesson 2 Preparation for Defensive Tactics Training Lesson Goal At the end of this lesson, you will be prepared to participate in the defensive tactics training program and demonstrate stretching exercises, falling techniques, and recovery techniques. Physical Performance ✅ HL412.1. Apply strategies for optimal physical performance during a defensive tactics training program Because defensive tactics training is a physical endeavor, prepare for the activities required in this course by looking at your daily habits. Eat healthy food, get enough rest, and drink plenty of fluids to get the most out of this training. Making these changes will enhance physical performance and minimize the risk of injury. Defensive tactics skills require physical fitness, strength, agility, balance, and flexibility. Because flexibility reduces the risk of injuries, do stretching exercises every day. Warm-Up and Cooldown Exercises Begin and end each session with stretching exercises. A warm-up session raises the heart rate and increases blood circulation to the muscles, saturating them with oxygen. This helps your body prepare itself for physical activity. A cooldown after exercise redistributes blood flow, causing the metabolic rate to decrease. This process helps the muscles relax and prevents the tightening of muscles, which is vital for the body to recover. Stretching usually begins with a warm-up, such as running in place, jumping jacks, push-ups, or any calisthenics exercises that last for 15–30 minutes to warm up the muscles, and increase heart rate, respiration, and perspiration. The following examples of stretching exercises and techniques are suitable to prepare for defensive tactics training. Incorporating the listed techniques into your warm-up session can be beneficial since it readies you for training while also letting you practice fundamental techniques. 200 / Florida Basic Recruit Training Program (HL): Volume 2 Recommended Warm-Up Stretches Lunge and Twist Stand with feet about shoulder-width apart. Hold both arms in front of you with elbows bent at 90° horizontally. Step forward with your left foot into a lunge position. Be sure to keep your knee over your left foot; do not twist at the knee. From your torso, twist your upper body to the left, then to the right. Maintain a slow and controlled movement throughout the exercise. Slowly move your arms to center and step forward with the opposite foot and twist to the other side. Perform 10 repetitions per side. Knee Raises Stand with feet about shoulder-width apart. Bend your left knee and raise it up as high as you can toward the left side of your chest. At the same time, bend your left elbow and lower it to meet your left knee. Repeat this sequence with your right knee. Do 10 repetitions per leg. High Kicks Stand tall with your feet shoulder-width apart or closer. Raise your arms straight in front of you at shoulder height. Lift one leg up as high as possible. Keep the leg straight. Then lower the leg back down. Do the same with the other leg. Keep alternating legs. Arms stay stationary throughout the exercise. Do 10 repetitions per leg. Arm Swings While standing, hold both arms out to your side horizontally, making a “T.” Swing both arms in and cross them in front of your chest, then swing them back out to the side. Repeat this movement for 30 seconds. Arm Rotations While standing, hold both arms out to your side horizontally, making a “T.” Rotate arms in a circle. Do 10–15 repetitions clockwise and 10–15 repetitions counterclockwise. Arm Cross While standing, bring your right arm across your chest with the palm up. Keep your arm straight. Grasp your upper arm above the elbow with your left hand and slowly pull in toward and across your chest. Hold for 10–20 seconds and repeat with the left arm. Jump Squats Stand with your feet shoulder-width apart. Start by doing a regular squat, then tighten your core and jump up explosively. When you land, lower your body back into the squat position to complete one repetition. Land as quietly as possible, which requires control. Do 10–15 repetitions. Chapter 4 Criminal Justice Defensive Tactics / 201 Stationary Sprints Begin in a standing position. Raise and lower one knee at a time as if running in place. Alternate legs as quickly as possible. Do three sets of 10–15 second intervals. Wrist Rotations From a standing, kneeling, or sitting position, extend both arms out in front, then slowly rotate one wrist in a clockwise direction and the other wrist in a counterclockwise direction. Do two to three sets of 10–15 second intervals in each direction. Falling Techniques Falling techniques are useful if a subject attacks, pushes, or hits you with enough force to send you to the ground, or if you trip over an obstacle. ✅ HL412.2. Demonstrate falling techniques Falling properly reduces the potential for injury and minimizes the stunning effect associated with falling, so you can assume an effective defensive position. Returning to a defensive stance puts you in a position to defend against further attack or control the subject. Front Fall 1. Use loud, clear verbal commands throughout the application of the technique. 2. Extend your bent arms slightly in front of your chest as in a natural bracing position. 3. Fall forward to a prone position (lying on the stomach, face down) contacting the ground with the palms, forearms, and feet, turning your head to the side, and exhaling on impact. If falling with an unholstered weapon, make contact with the ground with just one palm. 4. Follow up with the appropriate action(s). (See Figure 4-1) Rear Fall 1. Use loud, clear verbal commands throughout the application of the technique. 2. Tuck your chin to your chest. 3. Squat and roll backward. 4. As your back makes contact with the ground, pull your arms in tightly, or you may swing both of your arms out at a 45o angle and strike the ground with the palms of both hands while exhaling. 5. Follow up with the appropriate action(s). (See Figure 4-2) 202 / Florida Basic Recruit Training Program (HL): Volume 2 Figure 4-1 Front fall Figure 4-2 Rear fall Chapter 4 Criminal Justice Defensive Tactics / 203 Side Fall 1. Use loud, clear verbal commands throughout the application of the technique. 2. Tuck your chin to your chest. 3. Squat and roll to the rear quarter and to one side. 4. Relax your body as you fall. 5. Don’t land flat. Reduce the shock by rolling after hitting the ground. 6. As your body makes contact with the ground, you may swing the same side arm and strike the ground with the palm to minimize impact. 7. Exhale to relax your body and to prevent having the wind knocked out of you. 8. Follow up with the appropriate action(s). (See Figure 4-3) Figure 4-3 Side fall 204 / Florida Basic Recruit Training Program (HL): Volume 2 Foundation This position allows you to be ready to engage the subject on the ground or to recover to a stand- ing position. From lying on the back: 1. Use loud, clear verbal commands throughout the application of the technique. 2. Using an extended arm, prop the upper body off the ground (posting). Posting is support- ing the balance of the body using a limb. 3. Bend the knees with feet on the ground. 4. Keep your free hand up in a defensive position to protect vital areas. 5. Follow up with the appropriate action(s). (See Figure 4-4) Figure 4-4 Foundation Chapter 4 Criminal Justice Defensive Tactics / 205 Recover to the Standing Position Your ability to get up safely from a ground encounter is critical. This technique prepares you to get back on your feet while protecting your face, head, body, and weapon from an aggressive subject. ✅ HL412.3. Demonstrate recovery techniques Use this technique to gain time and distance between you and the aggressive subject. If you do not gain distance, the subject may get on top of you or strike you while trying to get up and get away. From the foundation position: 1. Use loud, clear verbal commands throughout the application of the technique. 2. Stand up from the ground establishing a strong base. 3. Use an appropriate technique to gain distance and protect your vital areas. 4. Maintain an appropriate stance. 5. Follow up with the appropriate action(s). (See Figure 4-5) Figure 4-5 Recover to the standing position 206 / Florida Basic Recruit Training Program (HL): Volume 2 Hip Escapes Hip escapes allow you to move from side to side to avoid or defend against an attack. The move- ment in a hip escape is also known as shrimping. You can use shrimping to escape from certain ground positions, such as side control and full mount, which are discussed later in the lesson on ground control. 1. Use loud, clear verbal commands throughout the application of the technique. 2. From the foundation, tuck the chin to the chest to protect your neck and back of your head. 3. Push off with one foot, force your hips up, and push out toward the opposite side. Your hands will imitate a pushing motion, as if pushing the subject away. 4. Follow up with the appropriate action(s). (See Figure 4-6) Figure 4-6 Hip escape Chapter 4 Criminal Justice Defensive Tactics / 207 Sprawl A sprawl is usually used to defend against a subject who shoots in for a takedown. 1. Use loud, clear verbal commands throughout the application of the technique. 2. Shoot legs backwards, driving one hip down, which stops the subject’s forward momentum. 3. Your chest will make contact with the subject’s shoulder blades and drive the subject down. (See Figure 4-7) Figure 4-7 Sprawl 208 / Florida Basic Recruit Training Program (HL): Volume 2 Recommended Cooldown Stretches Neck Stretch While standing, lean your left ear to your left shoulder for a count of 10 seconds. Repeat on the opposite side. Stretch chin to chest and head to rear. Perform two to three sets in each direction. Straight Arm Behind Back Stretch While standing, place both arms behind your hips. With interlocking hands, slowly raise your arms behind your back for a count of 10–20 seconds. Keep your head upright and neck relaxed. Behind Neck Triceps Stretch While standing, raise your right arm above your head and bend your right arm. Your elbow will be above your head. Using the opposite hand, grasp your elbow and slowly pull toward the midline of your back, moving your hand in between your shoulder blades. Hold the stretch for 10–20 seconds, and repeat on the left side. Arm Crossed in Front of Chest While standing, bring your right arm across your chest with the palm up. Keep your arm straight. Grasp your upper arm above the elbow with your left hand and slowly pull in toward and across your chest. Hold for 10–20 seconds, and repeat with the left arm. Both Arms up Above Head Stretch While standing, raise both arms above your head. Keep your arms straight and interlock your fingers with the palms facing up. Reach upward slowly while reaching slightly backward. Hold for 10–20 seconds. Both Arms in Front of Chest Stretch While standing with your feet shoulder-width apart, bring your arms from an overhead position slowly toward the front of your body, while rounding the back and stretching the shoulder blades apart. Hold for 10–20 seconds. Butterfly Stretch While seated on the floor, bend your legs so that the soles of your shoes touch. Your legs should be relaxed and knees should be flat on the floor, if possible. (If you lack flexibility, your knees might not rest on the floor.) Lean forward from the waist with a straight back. Bring your head as close to your feet as possible. Hold for 10–20 seconds. Chapter 4 Criminal Justice Defensive Tactics / 209 Spinal Twist Sitting on the floor with your legs extended straight, bend your right leg and bring your right foot to the outside of your left leg next to the knee. Place your right hand behind your hips for support. Push your right knee to the left with your left elbow while turning your upper body to the right and rotating your shoulders as far as possible. Hold for 10–20 seconds, and repeat on the opposite side. Supine Knee Flex Stretch Lie on your back with your legs straight. Bring your right knee toward your chest, placing both hands below the knee while continually pulling the knee toward your chest. Hold the stretch for 10–20 seconds, and repeat on the opposite side. Seated Bent Knee Stretch While seated on the floor with both legs bent, bring your right ankle to your left knee. Support your upper body by placing your palms on the floor with fingers pointing away from your body. Bring both legs toward your chest. Hold the stretch for 10–20 seconds, and repeat on the opposite side. Modified Hurdler’s Stretch While seated on the floor, extend your right leg straight in front of your body. Bend your left leg and bring the sole of your left shoe to the inside of your straight leg. Lean forward from the waist and grasp the toes of your right foot while moving your chest as close to your straightened leg as possible. Hold the stretch for 10–20 seconds, and repeat on the opposite side. Straddle Stretch Sit on the floor with your legs straight out and spread your legs as far as possible. Grasp the toes of your right foot while leaning from the waist. Keep your buttocks on the floor and your back straight. Your chest should be directly over your right knee. Facing your right knee and keeping your back straight, lean your upper body forward toward the ground with your hands grasped as close to the right toes as possible. Hold the stretch for 10–20 seconds, and repeat on the opposite side. Drills Pummeling Drill Pummeling is a grappling technique used to gain the double underhook position, which is a dominant control position that can be used in a variety of takedowns and grappling techniques (for example, front takedown). An overhook is when your arm is over the subject’s arm and controlling that arm. An underhook is when your arm is under the subject’s arm and controlling the subject’s upper body. 1. Start with a partner. You each have an overhook with your right arm and an underhook with your left arm. 2. You both move your overhook arm to an underhook position at the same time. 210 / Florida Basic Recruit Training Program (HL): Volume 2 3. Continue this process and switch from overhook to underhook alternating sides each time. 4. Gradually increase resistance while both students attempt to gain the double underhook position. (See Figure 4-8) Figure 4-8 Pummeling Chapter 4 Criminal Justice Defensive Tactics / 211 Arm Drag Drill The arm drag is a technique where you pull the subject’s arm across your body to gain a dominant position. You can use the arm drag to set up a variety of grappling and takedown techniques (for example, escort position or rear takedown, discussed later in this chapter). 1. While facing the subject block and grab the subject’s right arm with your left arm and bring the subject’s arm across your centerline. 2. Use your right hand to reach across the subject’s body and grasp the back of their right arm just above the elbow. 3. Continue the drill in the same manner and alternate the target arm. (See Figure 4-9) Figure 4-9 Arm drag 212 / Florida Basic Recruit Training Program (HL): Volume 2 Cardiovascular Conditioning Cardiovascular training is any exercise that elevates the heart rate to a range of 60% to 85% of the maximum rate. When the heart rate is in that range, you are training in a cardiovascular or aerobic state. Cardiovascular training has many health benefits. In addition to burning calories and eliminating body fat, it strengthens the heart and lungs. Having a healthy heart can protect you from heart disease, which is the leading cause of premature death. Examples of cardiovascular exercises include walking, jogging, running, jumping rope, bicycling, swimming, and step aerobics. Rest Make sure you get enough rest and sleep to get the most out of your physical training. Nutrition A healthy diet and drinking enough water will also help you get the most out of your defensive tactics training. Essential Nutrients in Food Nutrient Function Sources provides energy; builds and repairs meat, poultry, eggs, legumes (such body cells; is part of various enzymes, as lentils), milk and milk products, protein hormones, and antibodies vegetables, nuts, seeds, seafood, and grains provides energy needed by the brain, breads, cereal grains, pasta, rice, fruit, carbohydrate nervous system, red blood cells, and vegetables, milk, and sugar other cells provides energy and essential fatty meat, poultry, fish, milk and milk acids; carries other fat-soluble products, nuts and seeds, oils, butter, nutrients (vitamins); is part of cell margarine, and salad dressing fat membranes, membranes around nerves, hormones, and bile (for fat digestion) Chapter 4 Criminal Justice Defensive Tactics / 213