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Top 5 sports to incorporate into group PT in 2022

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Second Lt. Jonathan Eng steers his kayak through the Keesler Marina as he is followed closely by 2nd Lt. Kyung Kim and Staff Sgt. Grant Coomes in the kayak races during the third annual Polar Bear Regatta Jan. 24, 2015, at marina park, Keesler Air Force Base, Miss. Eng and Kim are students and Coomes is an instructor in the 333rd Training Squadron cyber warfare operations course. The event was sponsored by outdoor recreation. (U.S. Air Force photo by Kemberly Groue/Released)

When it comes to fitness and exercising, many individuals find it challenging to keep up with a routine for different reasons. No matter how focused you are, you will always need someone group PT level motivation once in a while, if you’re behind a desk on active duty.

Working as a group will help you achieve your personal health goals quicker or to establish dominance when you PCS to a new unit. Trying something other than a 3+ mile run will help boost morale. Staff sergeant is on the prowl to deliver some night hands. Today’s going to suck anyway. Might as well get a good workout in while staying as far away from the barracks as possible. For my boot audience, remember this diddy: the most-effective range of a knife hand is line of sight.

Road Cycling

Cycling is among the greatest activities you can incorporate for general fitness, whether on highways or trails, quickly or slowly. The leg regions, notably the quadriceps, glutes and hamstrings, will feel the impact after a few kilometers and get an excellent cardiovascular workout. Furthermore, studies have indicated that cycling can reduce the risk of premature deaths among riders, particularly those with diabetes.

U.S. Marines and status of forces agreement personnel ride stationary bicycles during the Break the Cycle Cycle-thon at Gunner’s Fitness Center, Camp Foster, Okinawa, Japan Oct. 1, 2019. The event is an 18-day event for Domestic Violence Awareness Month. (U.S. Marine Corps photo by Lance Cpl. Zachary Larsen)

There are bicycles available for people of different ages and experiences. While learners can begin on paved pathways, intermediate to experienced riders can engage in road and mountain biking. This is a fun sporting activity you can incorporate into your group’s personal training. So, if your squad or fire team can get a few bikes together, you can get out of that knife-hand kill zone quickly.


The “best sports for fitness” list gives a lot of weight to exercises that use both your upper and lower body components. Anybody searching for an aggressive and challenging activity that demands stamina will find swimming the ideal full-body exercise

Additionally, it is important for any platoon sized element or less to swim together more than the once-a-year swim qual. Swimming is an all-year activity with different competition levels, so you have plenty to strive for. Depending on the interests of the members of your training group, you can gradually begin swimming classes and eventually compete with each other for fun. Regardless, the leadership often looks favorably on activities and events that bring prestige and honor to the unit, like winning competitions.

210822-N-YP246-1103 EAST CHINA SEA (Aug. 22, 2021) Sailors swim during a swim call aboard the amphibious transport dock ship USS Green Bay (LPD 20). Green Bay, part of Amphibious Squadron 11, is operating in the U.S. 7th Fleet area of responsibility to enhance interoperability with allies and partners and serve as a ready response force to defend peace and stability in the Indo-Pacific region. (U.S. Navy photo by Mass Communication Specialist 2nd Class Darcy McAtee/Released)


Tennis is the perfect fireteam sport to go to on base. They are nearly always empty and the sport is easy to learn but hard to master. Which is good if you need to fill a lot of white space training.

These sports train your core while also targeting the regions in the back, shoulders, arms, torso, quadriceps, hips and hamstrings. They have also been demonstrated to reduce the prospect of suffering a cardiovascular disease. You will immediately realize how these sports can provide incredible training while simultaneously burning fat. The sports’ nature makes them suitable for group training. 


Volleyball allows you to exercise physically while also letting your competitive side flourish. You must run, spin, hop and slam to participate in the sport, all of which work your cardiovascular system and build up your muscles. Additionally, your legs will work even more if you play the game in the sand. With a volleyball and some rope you can establish a game of volleyball anywhere. Perfect for hurry-up-and-wait when you have a lot of troops standing by.

This Soldiers from both team they just love to jump and I guess they are trying to compete on which one jumps higher on Thursdays 15 volleyball game at the gym at Forward Operating Base Marez, Mosul, Iraq. Photo by Spc. Yolanda Moreno Leon, 138th MPAD.

Volleyball is suitable for players of all ability levels. It’s another sport that is easy to learn and will get intense very quickly. Communication and coordination are key to this sport which is another way to build communication skills in a high-paced, kinetic environment.

Water Sports

For everyone who loves being outside, paddling, kayaking, canoeing and other watersports provide a fun fitness option. These activities raise your pulse rate, improve your physical stamina, and make your body a calorie-burning engine. Incorporating these activities into your group’s personal training will make your fitness journey fun as skate away from whatever reason First Sergeant is chewing out a formation.