1. The four basic drills are great in preparing the body to move well and remember to both go very slow and fast as you to incorporate the breathing in every aspect of movement. I would add to the four basics the heel drop which I learned from Ballet and is very helpful with the stress feet are under. You either very slowly raise on your tip toes with the body upright and the eyes to the front and slowly lower yourself or rise and with the breath drop completely and learn to bounce using your elastic tendons.
2. Walking on your fists and feet with the body straight is a great all around drill to make the body prepared for any work and it can replace many other drills if you are short on time and you will be. Use the belly down forward and backwards and belly up forward and backwards and switches between the states. Start slow and learn to be hard on hard without harming yourself. the drill is again about breathing and truly letting your breath lead.
3. Sitting down and getting up and rolling with the stick held using the arms at the back or behind the neck are wonderful drills as taught by Vladimir Vasiliev in his Stick DVD which is superb. I recommend you consider working these drills on uneven ground and with your boots or shoes and learn to get up and down while avoiding contact and pressure on your knees as they are very prone to making you dead mass in the field if you damage them. Again let the breath lead the way and don’t forget to do the work with your eyes closed and with a back pack.
4. Learn to walk and orient yourself in the dark outdoors and in urban areas. There is no replacement to learning to walk in the dark and once this is done you can play with friends to see when you are noticed and learn to move without too much sound and with greater awareness to the environment.
5. Fasting while not a sweating drill is a great drill to learn to visit and contorl your basic urges of hunger, thirst and making excuses. You also learn how your body really asks for food and water and learn to work with less sugar than usual which is good. Another benefit is that your body rids itself from bad tissue and that is also very good.
6. Hanging on a tree branch or a pull up bar is great to destress the spine and shoulders and you can add to this by alternating hanging on either arm and stretching with your body and the free arm. This feels good after a long march.
7. Needle work is also very good to know as you will learn small effective movement and learn to fix your pants and buttns in the field or fix the gear which is lacking and that can really be an obstacle between you and comfort.
8. Sleeping and living for a few days outdoors will clean you of tension as nature ballances us and changes the direction we are heading and learning some bushcraft and tracking is good. Work on making the items you depend on smaller and less of so you learn to improvise and adapt from what is around you. For example one day decide to leave the blanket at home and make a bed of pine needles.
9 Do breath pyramids and square breathing as you walk and run for a long period like an hour and more and it will greatly enhance your ability to do the work when needed and you will find more benefits along the way.
10 A personal note: Learn the language of the place you are going to serve in. It helps.
There is more but this is enough for now. If there are more questions please ask and good luck to Mathious