D. THE PISTOL TEAM DAILY DOZEN EXERCISES
The Pistol Team Daily Dozen was especially developed to affect those muscles used in pistol shooting. Figures 8-1 thru 8-12 will assist the instructor in understanding how these exercises are accomplished.
1. Warm Up: A four count exercise done in moderate cadence. This exercise is designed to get you ready for the forthcoming exercises. Starting position is standing with feet spread approximately 12 inches apart, hands extended overhead. At the count of one, bend at the waist ant knees, reach down between the legs, and place hands on ground. On the count of two, straighten body up, extending the hands over the head; at the count of three, perform same as number one; at the count of four, repeat number two.
2. Cat Stretch: The starting position is a modified leaning rest, the buttocks being higher. This is a four count exercise. Count of 1 is upward, pushing the buttocks higher. Count of 2, back to starting position. The count of 3 upward and on the count of 4, back to the starting position. This exercise uses the back and shoulder muscles.
3. Body Twister: The starting position is standing with arms extended parallel with ground, feet spread approximately twelve inches apart. This is a four count exercise. At the count of one, swing the arms to the right, keep the shoulders and arms rigid so the twisting movement is from the waist. On the count of two, swing to the right and front. At count of three, repeat count one to the left. At count of four, face to front. This uses the muscles along the sides and back of the trunk of the body.
4. Push-Up: The starting position is standing. This is a four count exercise. At the count of one, squat with hands on ground; count two, extend legs. Count three, cause the body to move downward; keep the body straight at all times. At the count of four recover to the raised position. Continue counts three and four as desired. End exercise by recovering to standing position. This uses the arms and shoulder muscles.
5. Back Bender: The starting position is standing with the feet spread twelve inches apart, hands on back of neck. On the count of one, bend back at the waist. On the count of two, recover. Count of three, bend backward at the waist; count of four, recover. This uses the back and stomach muscles.
6. Hip and Leg Spreader: The starting position is with the hands and toes on the ground. This is a four count exercise. At the count of one bend the elbows and touch the chin to the ground at the same time extending the left leg back and up. Count two, recover. The counts of three and four are repetitions using the right leg. This uses the arm and leg muscles.
7. Shoulder Exerciser: Starting position is standing with the feet spread and hands and arms at the sides. This is a four count exercise. At the count of one, extend the arms sideward, parallel to the ground. Count of two, rotate arms. Count of three, touch shoulder with hands. Count of four, recover. This exercise is to be done with dumbbells if available. This uses the muscles of the arm and the shoulder muscles.
8. Abdominal Kick: The starting position is lying flat with the arms extended to the side; at the count of one, raise your body with the weight on the buttocks and hands, legs straight together, about 15 degrees off the ground. At the count of two raise the legs toward the chest. Count of three, extend the legs outward, keeping the feet off the ground. Count of four, recover to starting position. This uses the stomach and leg muscles.
9. Side Bender: The starting position is standing with the feet together, arms at sides. At count of one, extend arms overhead, shift weight to bended left leg. On the count of two, bend at the waist to the side, count of three, recover to count one. Count of four, recover to starting position. Count 5, 6, 7, and 8 are a repetition, only bend to right. This uses the muscles along the sides of the body.
10. Body Kick: The starting position is flat on the back, arms behind head. At the count of one raise the body at the waist. Count two, resume flat position. At the count of three raise body and lift the right leg upward. Count of four, drop the right leg and lift the left leg. Count of five, drop left leg and lift right leg. Count of six, resume flat position. This uses the stomach and leg muscles.
11. Triceps Exerciser: The starting position is standing, arms at sides. At count of one, bend forward at the waist, arms hanging down. Count of two, raise arms parallel with the body. At the count of three, extend the arms to the left foot. Count of four, recover to count two. Count of five, extend the arms to the right foot. Count of six, recover to starting position. This exercise is to be done with dumbbells if available. This uses the triceps muscles.
12. Leg Spreader: The starting position is lying flat for count one. At the count of two, throw the legs back over the head, legs spread; extend the arms parallel with the ground. At the count of three, recover and reach for ankles. At count of four, resume lying flat. Count of five, spread legs and arms. Count of six, recover to count one. This uses the leg and stomach muscles.
To be effective, physical training for the pistol shooter must be realistic and continuous. The objective is to continue to condition the body so that the general health is excellent and that the muscular and nervous systems are fully capable of withstanding the grind of match conditions and enable the shooter to continue to assert his utmost skill.
CHAPTER IX. DIET AND HEALTH OF THE COMPETITIVE PISTOL SHOOTER
A. GENERAL
What is meant by good nutrition? Gayelord Hauser, America’s famed Diet and Health specialist, answers as follows: “First, it is adequate nutrition, giving the individual cells of the body not only the quantity but also the quality of nourishment they require. Second, balanced nutrition, supplying the body cells with vital nutrients in the proper proportion. As a simplified illustration, think of your body as a motor car. It is made of protein, inside and out. Arteries, glands, colon, connective tissue; muscles, skin, bones, hair, teeth, eyes: all contain protein and are maintained and rebuilt with protein. Fats and carbohydrates are your body’s oil and gasoline, they are burned together to produce energy. Vitamins and minerals are its spark plugs, essential to the utilization of food and its assimilation into the blood stream. It is a marvelously sturdy motor car, this body of yours — marvelous in its ability to maintain and rebuild itself. Given care, consideration, and respect, it will function smoothly. Neglected or abused and it will break down. Scientists are unanimous in agreeing that over-nutrition, through excess calories stored as fat, can contribute materially to physical deterioration.”
B. THE IMPORTANCE OF PROPER DIET AND NUTRITION TO COMPETITIVE SHOOTERS
The army trains men to be winners. Winners in combat and winners in any competitive activity. If the pistol competitor falters, his energy exhausted, it must not be because of a diet deficient in essential nutrients.
Proper nutrition will assure strength and endurance to perform your job well. Your job is to shoot championship scores in every match fired all day long, not just the first match or two of the day.
The expert marksman must feel well and be energetic to shoot well. No stone can be left unturned in today’s level of competition that will provide that important “edge” that may be the narrow margin of victory.
Good nutrition is based on a diet that includes all the essential nutrients. These nutrients are found in a wide range of foods.
C. THE ESSENTIAL NUTRIENTS
The essential nutrients are Protein, Fat, Carbohydrates, and protective ingredients or Vitamins.
