fitness

wellbeing
exercises
sport

get fit for the

Army
2 3

12
physical exercises – Running,
Swimming and Cycling
The most common exercise in the Army is
running, so it pays to get it right. Swimming
and cycling are great ways to get fit too. Discover
the correct techniques that will help you improve
your performance and stay injury-free.

CONTENTS
4 Why your Fitness Matters
Everyone knows you have to be fit to join
the Army, but have you ever stopped to ask
the reason why? Although physical ability is
important, there are more benefits to exercise
than just getting fitter.

6 nutrition And wellbeing

There is no point trying to push yourself to the
limit if you haven’t supplied your body with what
16
it needs to perform at its highest level. Eating the
right things and always drinking enough water
will help you build up your fitness safely.
CIRCUIT TRAINING
By doing a sequence of exercises, one after the
other in a circuit, you can give all your muscles
an intense workout while keeping the workrate
high on your heart and lungs. And you don’t need
a gym – you can do this Army circuit at home.

8 physical exercises – introduction

Being physically able is not something you are
born with. Whether you want to run faster, lift
18
more or just burn off calories to control body fat,
The Benefits Of Sport
Training is not the only way to increase your
fitness. Sport allows you to improve your
sharpness, develop team spirit and get fitter

10
you have to work at it. Find out how you can get while having fun. Playing sport is actively
physical Exercises fitter and more physically able. encouraged in the Army – find out why.
– upper body, core
and lower body
Follow the exercise guides to
make sure you can achieve
14 Injuries And How To Avoid Them
Picking up an injury can put a fitness
programme back by months. To stay in good
19 Your Fitness Programme
Forget personal trainers and ultra-modern gyms – just
follow our ‘Get Fit For The Army’ progressive training
the required standard shape you will need to take some dedicated programme and within four weeks you will see
without risking injury. steps to prevent injury as well as being able to yourself get leaner and fitter. Stick with it for 12 weeks
recognise when things are going wrong. and you will be fully prepared for initial Army training.
 4 ARMY FITNESS 5

TRAINING TIPS
head and neck
Your head weighs around 5kg, so if

WHY your FITNESS you move it around a lot when you

swim, run or cycle you are wasting a

MATTERS TO THE ARMY

huge amount of energy – look ahead
during exercise and keep your neck
and head still (see page 12)

It might seem obvious, but it is worth thinking about before you start your training
programme: what exactly is the point of fitness in the 21 st Century?

The human race has invented machines to do just about occasions when you will have to rely on sheer physical cut down on salt
everything for us, from washing the dishes to travelling strength to get you through. Too much salt can make you
across the country. And the Army is no different, with All soldiers are required to function effectively in many retain water, which will slow
mechanised forces engaging the enemy with hi-tech different environmental conditions. These include intense you down and might make
weapon systems. So why does the Army still spend so heat, high altitude and extreme cold. Physical fitness and you think your training is
much time on physical training? The reasons go beyond good health prepare the body to cope with these better. having no effect on body fat.
being able to march for a certain distance in a certain time Another highly useful side-effect of exercise is that the Eat no more than 6g of salt
or being able to lift a particular weight – they are to do more you move your body around, the stronger the links a day (see page 6)
with the physical and mental effects of training. between your muscles and brain will become. This means
Fitness creates a standard of physical readiness. that your reflexes will be sharp and you will be able to react
This means that, while you might never have to run for to any unforeseen situations in a split-second. breathing
exactly 1.5 miles within 10 minutes, doing so will mentally But rising to physical challenges is not just an individual When you breathe from
and physically prepare you for rising to similar, less endeavour. You will be asked to operate as part of a team in your chest during a run
predictable challenges in the field – when your life the Army, and your colleagues will need to be able to call on you lift your shoulders up,
might depend on it. your fitness. Being confident in your own physical ability wasting energy and disrupting
There will be times in your Army career when you will make you a better team player and a better soldier. your running rhythm, so
are asked to perform tasks in difficult conditions, to a Another benefit of exercise is improved health. Exercise breathe from the pit of
challenging deadline, when you are already wet, cold and helps the heart, lungs and blood do their job. Because blood your stomach instead
tired. If you haven’t toughened up your mind and body to carries the oxygen, energy and heat that your muscles and
operate under stress then you might not be able to get the organs need, exercise makes your body work better. Injuries
job done. There are times when you will need to use your are less likely to halt your progress because your muscles food is fuel
mind to overcome the exhaustion of your body, and other are better prepared for hard work and your brain is able to Eating bananas before exercise
control them better. can hold off cramp because they
So not only will getting physically fit set you up for a contain minerals that help the
“If you haven’t toughened yourself career in the Army, it will help you feel healthier and give muscles contract and relax –
up to operate under stress, you you a sense of achievement as you see your performance eat one 30-40 minutes before
might not get the job done” steadily improve. a workout (see page 6)
 6 NUTRITION AND WELLBEING 7

?
LOOKING AFTER YOURSELF FUELLING YOUR TRAINING
Adopting a healthy lifestyle as part of your daily routine will Army life is busy and you will need to have plenty of stamina, Healthy eating DID YOU KNOW?

give you a competitive edge and help make you a better soldier
Learning how to be responsible for your
own health and wellbeing will give you a
real edge. Not only will it help you perform
your duties better, but you will remain an
effective part of your unit for longer and
will be able to support other soldiers in
doing the same.
By keeping your body healthy and
ready for any challenge, you will find
your training easier, see better results
and help to guard against injuries.
..........WHEN AM I DEHYDRATED?...........................................................................
■ When you are thirsty – so make sure ■ When you feel tired and impatient
you drink a large glass of water for ■ When you get a headache and find
You will also need to leave room for rest
and recuperation in your training schedule.
This is because your muscles do not get
stronger in the gym – they improve as
your body repairs and grow while you
are resting. So try to leave one day in
between heavy sessions and make sure
you get eight hours of sleep. If you really
push yourself during a session, such as a
1.5-mile run, you might want to wait 48
hours before doing that exercise again.
...........................................................................................
so it is important you eat and drink wisely and cut out junk food TO CUT FAT:
✔ Drink skimmed milk Alcohol is bursting with
If you do not supply your body with fried food and alcohol. These will make you ✔ Replace chips with calories but in a form
the nutrients and energy it needs to put on weight but give less useable energy. baked potatoes that your muscles can’t use,
follow your training programme, your Make sure you eat five portions of veg ✔ Eat more lean meat so your body turns them
performance will not improve. It is vital or fruit each day (not counting potatoes). If and fewer burgers straight into fat. If you drink
that you eat a balanced diet – the first you eat a balanced diet you will not need to ✔ Eat less crisps, too much alcohol, your
things on your plate should be vegetables take vitamin supplements – and you will not pastries and pies body cannot process
and fruit, followed by carbohydrates like need to go on a diet to lose weight, as the TO CUT SUGAR: energy from food properly
potatoes or pasta, then lean meat or other exercise will burn it off. ✔ Eat fruit rather so it breaks down your
kinds of protein. Remember, you should also make sure than chocolate own muscles for calories.
Avoid foods that are high in calories but you stay well hydrated before, during and ✔ Do not add sugar
low in nutrients, such as crisps, chocolate, after exercise. to cereals Avoid training during
✔ Avoid fizzy drinks illness because
✔ Eat fewer ‘ready meals’ exercise will undermine
TO ADD FIBRE: your immune system further,
✔ C hoose wholegrain making you even more ill.
rice and pasta Recover properly and make
✔ Eat more veg and beans up for it when you start
✔ Try high-fibre cereals training again.
✔ Do not peel apples
before eating them Your body repairs itself
when you are asleep
and burns calories, so
skipping sleep will hold
.........CARBOHYDRATE HELPS YOU................................................. back your performance
■ Run for longer… ■ …and run faster gains and could make you
Setting off with a high put on weight.
muscle carbohydrate

PERFORMANCE
b
every hour of exercise, or more in it hard to concentrate ar level will greatly Smoking makes you
-c
hot weather In severe cases dehydration can cause gh improve your speed,
hi
sick. Not only does it
■ When your urine is dark and there dizziness, confusion and muscle and you will find that affect your fitness, it also
low-carb
is not much of it spasms, so watch out for these you are still able to weakens your immune
■ When exercise is unusually difficult symptoms in your training partners. run faster right at system, making you more
■ When your skin goes red If in doubt, seek medical help. EXERCISE RECOVERY EXERCISE the end of the race. likely to be laid up by illness.
 8 physical exercises 9

?
The basis of any fitness programme is to work on two STRENGTH BUILDING
separate areas: muscle strength and cardiovascular fitness. It does not matter what sort of natural build you have – a well-designed DID YOU KNOW?
The best way to train your muscles to get stronger is with exercise programme will soon help you to improve your muscular power
weights, including your own bodyweight. During these After 4-6 weeks of a
exercises you will be using your muscles to lift weight In order to get fitter and more physically able for the workout programme
with a slow, controlled motion. challenges of Army life, you will need to improve the your body adapts and
Your cardiovascular system is made up of your heart, strength of your muscles. Depending on your genetics, the exercise becomes
blood and lungs, and its job is to get oxygen to your your body will naturally tend towards one of three types: less effective, so you
muscles so you can move faster for longer. The best endomorph, ectomorph or mesomorph (see panel below). have to keep changing the
way to train this system is to get your heart rate up by Whatever your natural build, however, you can increase programme to get fitter.
running, swimming and cycling. the functional strength of your muscles and improve
Physical fitness is about testing yourself, and as with most your physical fitness through exercise. Initially, the most Your muscles are

INTRODUCTION
You will need to build up your muscle strength and cardiovascular
fitness for Army training – read on for how to get started
tests you can’t expect to be able to cram it all in at the last effective way of doing this is with your own bodyweight 75 per cent water so
minute. Fitness can only be improved gradually over time. – after all, this is the load that you will ask your body staying hydrated before,
Over the next six pages you will be given the tools you need to carry every single day. during and after exercise
to achieve this – to become stronger and fitter, and prepared Weight training to improve muscle strength is based means that you will stay
for the initial Army training that lies ahead. around a simple process. When you lift weights you put stronger. Weigh yourself
■ You should always check with your doctor before starting your muscles under tension, which makes microscopic tears before and after a
any intense exercise programme. in the muscle fibres. Then, when your body repairs your workout: the difference
muscles using protein from food, they also grow slightly, is the amount of water
becoming stronger and larger. you will need to replace.
But for this to happen, the workout you put your body
through must be intense enough for your muscles to refuelling
become fatigued. This is why you will repeat an exercise While training, adapt your
for a number of ‘repetitions’, then rest for one minute diet to provide the right
before doing the exercise again for the same number of mix of energy sources
repetitions. These groups of repetitions are called ‘sets’. (see pages 6-7):

PROTEIN 15%

.............Body types.................................................................................................................................................................................
Whatever your natural build, you can increase the strength of your muscles and improve your fitness with exercise
Endomorph: Large Ectomorph: Skinny Mesomorph: Muscular
build with a round build with narrow build with broad
face, wide hips, big shoulders, hips and shoulders, small
bones, slow metabolism waist, small muscles, waist, low body
and a high percentage very fast metabolism fat percentage and CARBOHYDRATE 60%

of body fat and low body fat fast metabolism FAT 25%
10 physical exercises 11
THE CORE

?
Chin-up
■ Hold bar with your palms facing towards you Vital muscles that stabilise and transmit
■ Brace your abdomen then pull up with arms strength between your upper and lower body
■ Keep your legs together and straight
■ Pull your chest up to the bar to clear chin The muscles in your midriff, including your
THE UPPER BODY ■ L ower down in a controlled manner until abdominals, are referred to as the ‘core’. The
A strong upper body is vital for general fitness your arms are straight muscle tissue visible on the surface – the ‘six-
and the ability to take on any challenge pack’ – is actually made up of a single sheet of
muscle that runs from your pelvis right up to
DID YOU KNOW?
The muscles in your upper body are your powerhouse, used the bottom of your ribcage, called the rectus You often make the
for more than just hauling things around. You use them abdominus or ‘abs’. most noticeable
when running to help rotate your hips, when climbing But the muscles that really do the work lie fitness gains within the
obstacles and when balancing your own bodyweight. underneath the abs. These are vital to fitness Assisted sit-up (above) first six weeks of taking
Some of the following exercises have the option of using because they stabilise and transmit strength ■ Lie back with knees bent and ankles supported up training and after that
dumb-bells. You should aim to use dumb-bells eventually, between your upper and lower body, improving ■ Hold your arms across your chest it gets progressively
but initially do the exercises without them until you are your athletic performance. The humble sit-up ■ Keep your shoulders back and neck straight harder to improve. This
happy that you are using perfect technique, or ‘form’. is still the best way to train these muscles. ■ Brace your abdomen and sit all the way up is why many beginners
Fit
■ Lower yourself under control fact give up when they see
dorsal raise (right) ■ Do not allow your shoulders Improving your leg
strength lowers the
the improvement drop
■ Lie on your front with hands by temples to touch the floor time each running foot off – so stick with it.
spends on the ground –
■ Use your lower back muscles to lift your reducing this time by
just 0.02 seconds can
shoulders and chest off the floor take up to one full A cold shower after
minute off your
Press-up ■ Lift slowly; do not bounce off the floor 1.5-mile time your workout can help
■ Keep your feet together and elbows in to minimise muscle
■ Your body should form a straight line aches and pains later
■ Brace the muscles in your abdomen on, because cold water
■ Keeping your body straight, bend your elbows numbs the area and
to lower your chest to within a few inches of Tricep dip the Lower body reduces inflammation.
the ground. Inhale as you lower yourself ■ Start with arms straight, and thighs level These powerful muscles carry you around An ice bath is even better.
■ Press back up, exhaling as you go and parallel to the ground and are the foundation of any strong body
■ L ower your body, keeping your back to Holding stretches
the block as you do so The squat and lunge are good exercises for squat (right) for more than five
■ Keep your elbows pointing back the muscles in your lower body, improving ■ Place feet just wider than seconds before you
■ Stop before your upper arms are parallel your ability to lift loads as well as your shoulder-width apart, exercise can reduce your
with the floor, then press back up again running, cycling and swimming. toes pointing slightly out physical performance
■ Bend your knees and lower because this has an
Lunge (left) yourself down anaesthetic effect on
■ Place feet shoulder-width apart ■ Keep knees above toes muscles, effectively
■ Draw back shoulders and and push hips back putting them to sleep.
brace abdomen ■ Do not arch or round your Save long stretches
■S  tep forwards, bending front leg lower back; stop when for your post-workout
and back knee thighs are parallel with floor warm-down.
■ Drive back upright with front leg ■ Return to standing position
 12 physical exercises 13

RUNNING
RUNNING TECHNIQUE
Every soldier needs to be able to run properly, Try to keep your head up
but there is a lot more to correct technique and eyes looking forward –
than just putting your best foot forward this will create good posture
and allow you time to react
Running fitness is a core requirement of every soldier to obstacles ahead
in the Army, so it pays to get it right. The best runners
make it look very easy, even though running is one of the Keep your shoulders drawn
toughest things you can ask your body to do. The trick back and don’t hunch over
lies in developing an efficient running style, which moves
you along without wasting energy or exhausting you too Move your arms but keep
quickly. If you flail your limbs around then you will waste your elbows into your sides
energy and invite an injury. and avoid rolling your
Rather than going flat-out every time you run, try shoulders inwards
establishing a steady rhythm which you can maintain
for the length of your workout. You can introduce some Brace your core muscles
faster ‘burst’ work to push your fitness up and work your when you step up the pace
muscles but longer-distance, endurance running should – this area is responsible SWIMMING AND CYCLING
form most of your training. for transmitting strength Enjoyable alternatives to running
Follow the technique advice opposite and remember to your legs and important exercises in their own
that all you need to run is a good pair of shoes. right – make them an essential part
To run faster, maintain of your training programme
a high rate of foot strikes
per minute rather than Cycling Swimming
............................................................HOW TO RUN FASTER........ going for a longer stride Cycling boosts your fitness and tests your reflexes. It Because you are slightly supported by the
■ Aim to improve personal also trains your muscles in a different way to running water, swimming is a great way to get fit
best times every two weeks Make sure your knees or swimming, setting them a new challenge. The without the repetitive impact of running.
■ Try running flat-out for and feet are moving stationary bike is a good exercise alternative in the gym. Breaststroke is the main style used in the Army.
one minute then walking in line so that most Stick to these basic rules and you will be flying along: Follow these tips when you swim:
for one minute; repeat movement is forward ■K  eep your upper body relaxed and regularly change ■K eep each stroke as long as possible – you swim faster
nine more times rather than up and hand position to avoid tensing your arms or shoulders by increasing the distance of the stroke, not increasing
■ Once a week pick a steep down or side to side ■D  o not swing your torso or head from side to side the number of strokes per minute
hill and run up and down ■Y  our hips should stay level when pedalling ■K eep your shoulders back and try to bring your
it repeatedly to work your Strike the surface of the ■ Maintain a constant level of force all the way around shoulder blades together at the end of each stroke
leg muscles at different ground with your heel each pedal stroke to avoid ‘dead spots’ in the movement ■B race your abdomen and try to keep your hips high in
loads; if using a treadmill, first, then roll off with ■K  eep up a high number of pedal strokes per minute the water to avoid dragging your legs behind you
just add extra incline the ball of your foot (cadence) because this is more efficient
14 how to avoid injuries 15
Neck Shoulder Chest
What is the problem? What is the problem? What is the problem?
TEN COMMON EXERCISE INJURIES Whenever you move your The rotator cuff (the group Chest muscles are powerful
Even a small interruption to your exercise programme will undermine head suddenly or take an of muscles that stabilises but one side can be stronger
your fitness levels – become injury-smart to avoid potential lay-offs impact, the muscles in your the shoulder) is often than the other, risking
neck can suffer damage under-trained, making muscle tears in the
There is nothing more demoralising than ✚ How can I avoid it? it prone to injury weaker side
working hard to get your body into shape, Hold your hand to the side ✚ How can I avoid it? ✚ How can I avoid it?
then picking up an injury which puts you of your head and, using Tight chest muscles can Try doing uneven press-ups
out of action and robs you of your fitness your neck muscles to resist add to this problem so make by resting your weaker
at the same time. the pressure, move your sure you warm up before hand on a step and doing
You start to significantly lose your head to the side, then exercising, and do regular the press-up as normal to
cardiovascular fitness after only two weeks, front and back shoulder and chest stretches strengthen your weaker side
and muscle starts to break down through
disuse after a mere seven days. Sadly, your Lower back Wrist Abdomen
endurance, strength and speed will take a lot What is the problem? What is the problem? What is the problem?
longer to build back up again – a one-month Lower back problems Sprained wrists are often A stitch may be temporary,
lay-off could take you two months to recover from, often occur when you caused by breaking a fall but when stopping for a rest
or even longer if your injury needs rehabilitation. lift a heavy weight but they can also happen is not an option it can be as
Smoking will hinder your recovery further, so it is ✚ How can I avoid it? when lifting heavy weights, incapacitating as an injury
best to cut out cigarettes completely. Make sure you keep your especially if you are untrained ✚ How can I avoid it?
With exercise injuries, prevention is just as valuable lower back in a neutral, ✚ How can I avoid it? Change your breathing
as cure – take a look at the 10 most common injuries unstressed position during Always keep your wrists pattern so that you exhale
and find out how to avoid them. If you are in doubt exercise; bend your knees locked and in line with your when your other leg hits the
about an injury, seek medical advice. when picking up weights forearms so that any stresses ground; stay hydrated and
pass through the wrist into avoid eating large amounts
Hamstring the forearm and absorbed before a run
What is the problem? Ankle
The muscles on the What is the problem? Shin Knee
underside of your thigh are Ankles are notorious for What is the problem? What is the problem?
often torn or strained when twists and sprains when Shin splints are a painful The knees absorb a lot of the
you push off into a fast run running on uneven condition caused by the stress of running, which puts
✚ How can I avoid it? surfaces or changing repetitive action of running strain on the joints and can
A damaged muscle requires direction quickly on a hard surface with cause overuse injuries
ice and a period of rest, but ✚ How can I avoid it? inadequate footwear ✚ How can I avoid it?
you can prevent muscle tears Try one-legged squats to ✚ How can I avoid it? Buy running shoes that are
by making sure you do a full build ankle strength, and Take a break from running suitable for your level of
15-minute warm-up before add fast direction changes and swim or cycle, or replace running. Seek advice from
starting your workout to into your running workout; your shoes and run on a softer a specialist running shop
make your muscles supple quality running shoes will surface with fewer hills;
and ready for action help absorb impacts stretch your calves regularly
16 circuit training 17
REMEMBER
Before attempting
this circuit, you
should do the
warm-up featured
FULL BODY WORKOUT on the poster that
comes with this 2
Circuit training is a fantastic way to rapidly push up your fitness 1) Press-up booklet 3) One-legged squat 3
and condition your muscles to become stronger, both at the same Reps: 12-20 Reps: 10-12 each side
time. This means that you can work on your endurance, muscle ■ Body straight ■ Feet together
strength and cardiovascular fitness all in a single workout ■ Arms shoulder-width apart ■ Lift right foot and
■ Core braced bend knee behind body
Circuits alternate exercises between your upper and lower ■ Lower chest towards ground ■ Arms out for balance
body with no rest, so that when one group of muscles gets ■ P ress back to start position and repeat 2) Sit-up ■ Bend left knee keeping heel down
tired you switch to using another. This means you can work Reps: 12-20 ■ Push back up and repeat 10-12 times
at a greater intensity for longer. Because of this, the most ■ Lie on back with knees bent ■ Swap legs and start again
important muscle in your body – your heart – is never let ■ Feet flat or hooked under obstacle
off the hook for a moment. 1 ■ Hands across chest or by side of head
But it is no good expecting the circuit to do the work for ■ Belly button pulled in towards spine
you. A good rule of thumb to remember is that you should ■ Lift torso looking straight ahead
always be working at 70-85 per cent of your maximum ■ Lower and repeat
effort during the circuit. This will keep your heart rate 5) Dorsal raise 6) Step-up with 6
in the correct zone to improve your fitness. Reps: 12-15 knee raise
4) Triceps dip 4 ■ Lie on front Reps: 15 each side
HOW TO DO THIS CIRCUIT Reps: 12-15 ■ Fingertips touch side of head ■ Step left foot onto bench or stair
This circuit can be done anywhere – at home, in a park, ■ Palms on low chair or bench ■ Lift shoulders off floor ■ Lift right knee towards chest
5
or even on holiday – so there is no excuse not to fit in ■ E xtend legs in front (legs ■ Keep hips and feet on the ground ■ Lower right leg to ground
a workout. It will hit all the muscles you will use in initial bent and feet flat on floor ■ Hold for one second and repeat ■ Step off bench
Army training (and beyond) and will increase your will prevent stress on knees) ■ Repeat with opposite leg
cardiovascular fitness. Your workout should last at least ■ Bend elbows to lower body
30 minutes in total. Do the following exercises in order, ■ Keep back close to chair 8) Twist sit-up 8
taking as little rest in between them as possible. ■S  top when backside is close Reps: 12-15
Do as many repetitions – ‘reps’ – as you can within the to ground ■ Lie on back with knees bent
repetition range, but however many you complete, do not ■ Push back up and repeat ■ Feet flat or hooked under obstacle
stop halfway through. You must keep your heart rate up, ■ Arms across chest or by side of head
so either continue with the exercise or move on to the next ■ Belly button pulled in towards spine 9) Walking Lunge
one. Once you have completed the circuit, rest for two or 7 7) Box lift ■ Lift torso twisting to one side Reps: 12-20
three minutes then go around again for up to four circuits. Reps: 12-20 ■ Lower and repeat to other side ■ Feet shoulder-width apart
Do the circuit as directed in the fitness programme that ■P  ack a box with moderate weight ■ Continue alternating sides ■ Step forward with left foot
comes with this guide (see enclosed poster). ■ Place by your feet ■ Lower torso to ground
■ You should always check with your doctor before ■ Bend knees and grip box bending both knees
starting any intense exercise programme. ■ Lift box using legs to straighten up ■ Stop when right knee
■E  xtend arms and place box on raised surface almost touches ground
■ Pick up again and replace on ground ■ Raise by pushing through legs
■ E nsure you lower by bending legs; repeat ■ Step right foot forward; repeat
9
18 the benefits of sport

Army fitness is not just about assault courses, marches and gym work. Sport
is an essential and integral part of Army life and it is actively encouraged and
supported, regardless of whether you are playing for fun or aiming to compete
in the Olympic Games. Popular sports in the Army include the following…

team sports levels of participation. You can martial arts

Teamwork and camaraderie are enjoy these sports in the Army: An emphasis on discipline and
two great benefits of team sport, ■ Athletics* controlled aggression make
as well as being able to keep fit ■ Badminton* these sports a useful pursuit
and in good shape through doing ■ Boxing (men and women)** for Army soldiers:
something you enjoy. These sports ■ Fencing** ■ Judo
are widely played in the Army: ■ Golf ■ Karate
■ Basketball* ■ Squash ■ Tae Kwon Do
■ Cricket* ■ Swimming* ■ Kickboxing
■ Football* ■ Tennis*
■ Hockey* * also played as a team sport
■ Netball **teams also compete across
■ Rounders the Army
■ Rugby League*
■ Rugby Union* winter sports
■ Volleyball* Thanks to access to top-class
* for both men and women facilities around the world, Army
soldiers can take part in a wide
individual sports range of winter sports, including:
The Army will encourage you to ■ Snowboarding
improve your personal best or ■ Skiing
compete for fun. Boxing has a ■ Luge
long tradition in the Army – it ■ Bobsleigh
nurtures an esprit de corps at all ■ Skeleton

adventurous training
The Army has access to worldwide facilities for extreme sports including
climbing, kayaking, skiing and caving. This kind of training is good for
developing fitness, physical courage and endurance, and the risky
nature of these sports means responsible leadership skills including
risk assessment are developed and tested in a challenging environment.
This will give you the qualities and determination to succeed as a soldier
– vital when you face the shocks and strains of being on operations.
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