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Improving Immune Function and Lung Capacity with a 5 Yard Square Box (Pt. 2, The Star Drill) says, “the most important function of the cardiopulmonary system is with respect to the flow and regulation of blood between the heart and the lungs, a process that centers upon the connection between the heart and the lungs made through the pulmonary artery.”

Physical exercise improves cardiopulmonary function by causing positive adaptations to the heart and vascular system – decreasing resting heart rate (RHR) and blood pressure, while increasing heart rate variability (HRV).

I’ve used the STAR drill with some of this country’s greatest athletes, to not only strengthen their heart and lung function, but also to improve agility, strength, and range of motion in the hips – the secret to athletic success. It only requires a 5-yard square area – with plenty of ways to create social distancing from family members.

Star Drill: Create a 5-yard square box – using cups, water bottles, or folded towels located at each corner. Place a marker in the center of the box, which will be the start and end point for each phase of the drill. Always stay inside the box during the drill. You can expand to a 10-yard square for a greater conditioning effect.

Start with one foot adjacent to middle marker. Turn and face an outer marker. Run to that marker and backpedal back to the start. Continue moving clockwise – running to and backpedaling back to the start point – until all four outer markers have been contacted. Keep your feet moving all the time with quick steps.

Next, perform shuffling back and forth in a clockwise direction for all four markers – with the inside foot always adjacent to the middle marker. Follow this movement with backpedaling from the middle and out in a similar clockwise manner. Last, turn the opposite direction and place the other foot adjacent to the middle marker and shuffle back and forth.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.