Price 25 cents THLETIC LIBRARY Graded Calisthenic — and — Dumb Bell Drills MERicAN Sports Publishing Co, 21 Warren Street, New YorK COMPLETE LINE OF ATHLETIC GOOOS IN THE FOLLOWING CITIES- NEW YORK BOSTON. MASS. SAN FRANCISCO 156-158 Geary Street OAKLAND, CAL. 416 Fourteenth ! SEATTLE. WASH. 1204 Second Avenue LOS ANGELES. CAL. 435 South Spring St. PORTLAND. ORE. Broadway at Alder SALT LAKE CITY, UTAH 331 Main Street ST LOUIS, MO 823 Locust Street KANSAS CITY. MO. 1008 Grand Avenue MILWAUKEE. WIS. 379 East Water Street DES MOINES. lA. 803 Locust Street ALBANY. N. Y. 32 Slate Street BALTIMORE, MD no E. Baltimore St. LONDON. ENGLAND 317-318, High Holbom. W C. 78. Cheapside. E. C MANCHESTER. ENG. 4, Oxford St. and I, Lower Mosley St BRISTOL, ENG. 42. High Street EDINBURGH. SCOT 3 So. Charlotte SI. c»r p™,„s, C SP*10I\G i BROS- FOR OUR CUSTOMERS. THIS ORDER BLANK IS FOR YOUR CONVENIENCE. YOU PURCHASED THIS BOOK AT We also sell a complete line of Spalding Athletic Goods as well as all the books of the Spalding Athletic Library. CONSULT THE FULL LIST FOR OTHER BOOKS ON ATHLETICS When ordering Athletic Goods use this sheet. Simply tear it out along dotted line, fill in your wants on the reverse side, and mail it with the price as noted. SEE THE OTHER SIDE SPALDING ATHLETIC LIBRARY Red Cover Scries, 25c. Blue Cover Series, 10c. Green Cover Series, 10c. No. 219 No. 224 No. 225 No 226 No. 227 No. 228 No. 229 No. 232 No. 350 No. 365 No. 9 No. 79R. No. 80R. No. SIR. No. 82R. Group I. Base Ball * 'Blue Cover " Series, each number 10c. No. 202 How to Play Base Ball Ready Reckoner of Base Ball Percentages How to Play the Outfield How to Play First Base How to Play Second Base How to Play Third Base How to Play Shortstop How to Catch How to Run Bases How to Score [ners") Base Ball for Boys ("Begin- Spalding's Official Indoor Base Ball Guide "Red Cover " Series, each number 25c. No. 59R. Official Base Ball Record How to Pitch How to Bat How to Umpire Knotty Base Ball Problems f How to Organize a Base Ball League How to Organize a Base Ball Club How to Manage a Base Ball , Club How toTrain a Base BallTeam I How to Captain a Team LTechnical Base Ball Terms No. IGOR. Spalding's Official Base Ball Guide Spalding's Official Base Ball Guide. Canadian Edition Foot Ball "Red Cover" Series, each number 25c. No. 200R. Spalding's Official Foot Ball Guide No. 47R. How to Play Foot Ball No. 55R. Spalding's Official Soccer Foot Ball Guide No. 39R. How to Play Soccer Group III. Tennis "Blue Cover " Series, each number 10c. No. 157 How to Play Lawn Tennis "Red Cover" Series, each number 25c. No. 2R. Strokes and Science of Lawn Tennis No. 26R. Official Handbook National Squash Tennis Association No. 42R. Davis Cup Contests in Aus- tralasia No. 57R. Spalding's Lawn Tennis Annual No. 76R. Tennis for Girls No. 84R. Tennis Errors and Remedies No. 85R. How to Play Tennis ; for Girls No. 83R No. IC Group II. Group IV. Golf "Green Cover" Series, each number 10c. No. 2P. How to Learn Golf "Red Cover " Series, each number 25e. No. 3R. Spalding's Official Golf Guide No. 4R. How to Play Golf No. 63R. Golf for Girls Group V. Basket Ball "Blue Cover" Series, each number 10c. No. 7a Spalding's Official Women's Basket Ball Guide No. 193 How to Play Basket Ball ''Red Cover " Series, each numher 25c. No. 700R. Spalding's Official Basket Ball Guide Group VI. Skating and Winter Sports "Blue Cover " Series, each number 10c. No. 14 Curling "Red Cover" Series, each number 25c. No. 6 Spalding's Official Ice Hockey No. 8R. The Art of Skating [Guide No. 20R. How to Play Ice Hockey No. 28R. Winter Sports No. 72R. Figure Skating for Women Group VII. Track and Field Athletics "Blue Cover" Series, each number 10c. No. 12a Spalding's Official Athletic Rules (A. A. U.) No. 27 College Athletics No. 87 Athletic Primer No. 156 Athletes' Guide No. 182 All Around Athletics No. 255 How to Run 100 Yards No. 317 Marathon Running No. 342 Walking for Health and Com- petition "Green Cover" Series, each number 10c. No. 3P. How to Become an Athlete By James E. Sullivan No. 4P. How to Sprint "Red Cover" Series, each number 25c. No. IR. Spalding's Official Athletic Almanac No. 45R. Intercollegiate Official Hand- book No. 48R. Distance and Cross Country Running No. 70R. How to Become a Weight Thrower No. 77R. A. E. F. Athletic Almanac and Inter-Allied Games. No. 88R. Official Handbook Canadian A.A.U. (Continued on the next page. Prices subject to change without notice.) rjn OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 7-19-JO SPALDING ATHLETIC LIBRARY Red Cover Series, 25c. Blue Cover Scries, 10c. Green Cover Series, 10c. Group VIII. School Athletics "Blue Cover " Series, each number 10c. No. 246 Athletic Training for School- boys Red Cover " Series, each number 25c. N0.6IR. School Tactics and Maze Run- ning-: Children's Games No. 66R. Calisthenic Drills and Fancy MarchinpT and Physical Training for th' School and Class Room No. 74R. Schoolyard Athletics Group IX. Water Sports "Blue Cover " Series, each number 10c. No. 128 How to Row No. 129 Water Polo "Red Cover" Series, each number 25c. No. 36R. Speed Swimming No. 37R. How to Swim No. 60R. Canoeing and Camping r.rnnn Y Athlctic Gamcs for uroup A. ^^^^j^gj^ ^^^ g.^,^ "Blue Cover " Series, each number 10c. No. 7a Spalding's Official Women's Basket Ball Guide "Red Cover" Sei-ies, each number 25c. No. 38R. Field Hockey No. 41R. Newcomb No. 63R. Golf for Girls No. 69R. Girls and Athletics Group XI. Lawn and Field Games "Blue Cover " Series, each number 10c. No. 170 Push Ball No. 180 Ring Hockey No. 199 Equestrian Polo No. 201 How to Play Lacrosse "Red Cover" Series, each number, 25c. No. 6R. Cricket, and How to Play It No. 43R. Archery, Roque, Croquet, English Croquet, Lawn Hockey. Tether Ball. Clock Golf, Golf-Croquet, Hand Tennis, Hand Polo, Wicket Polo, Badminton, Drawing Room Hockey, Garden Hockey, Basket Goal, Pin Ball. Cricket No. 86R. Quoits, Lawn Bowls, Horse- shoe Pitching and " Boccie." Group XII. Miscellaneous Games "Blue Cover " Series, each number 10c. No. 13 American Game of Hand Ball No. 364 Volley Ball Guide— new rules "Red Cover" Series, each number 25c No. 49R. How to Bowl No. 50R. Court Games Group XIII. Manly Sports "Blue Cover" Series, each number 10c. No. 282 Roller Skating Guide "Red Cover" Series, each number 25c. No. IIR. Fencing Foil Work Illustrat- No. 19R. Professional Wrestling [ed No. 21R. Jiu Jitsu No. 25R. Boxing No. 30R. The Art of Fencing No. 65R. How to Wrestle No. 78R. How to Punch the Bag Group XIV. Calisthenics ' 'Red Cover" Series, each number 25c. No. lOR. Single Stick Drill No. 16R. Team Wand Drill No. 22R. Indian Clubs and Dumb Bells and Pulley Weights No. 24R. Dumb Bell Exercises No. 73R. Graded Calisthenics and Dumb Bell Drills Group XV. Gymnastics "Bine Cover" Series, each number 10c. No. 124 How to Become a Gvmnast No. 254 Barnjum Bar Bell Drill No. 287 Fancy Dumb Bell and March- ing Drills "Red Cover" Series, each number 25c. No. 14R. Trapeze. Long Horse and Rope Exercises No. 34R. Grading of Gym. Exercises No. 40R. Indoor and Outdoor Gym- nastic Games No. 52R. Pyramid Building No. 56R. Tumbling for Amateurs and Ground Tumbling No. 67R. Exercises on the Side Horse; Exercises on the Flying Rings No. 68R. Horizontal Bar Exercises ; Exercises on Parallel Bars Group XVI. Home Exercising "Blue Cover" Series, each number 10c. No. 161 Ten Minutes' Exercise for No. 185 Hints on Health [Busy Men No. 325 Twenty-Minute Exercises "Red Cover" Series, each vvmher 25c No. 7R. Physical Training Simplified No. 9R. How to Live 100 Years No. 23R. Get Well: Keep Well No. 33R. Tensing Exercises No. 51R. 285 Health Answers No. 54R. Medicine Ball Ex erci sea. Indigestion Treated by Gymnastics, Physical Education and Hygiene No. 62R. The Care of the Body No. 64R. Muscle Building ; Health by Muscular Gymnastics (Prices subject to change without notice.) ANY OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 3-afl.? IDUCT I ' Sl'AI.DING "RkD n^ Cover" Seriks oe Athletic Handbooks No. 73R iU5 a Graded Calisthenic AND Dumb Bell Drills By, ALBERT B. WEGENER Director of Physical Training, Drew Seminary Madison, N.J. ^ Published by AMERICAN SPORTS PUBLISHING COMPANY 45 Rose Street, New York *-!^. •,0.^° Copyright, 1920 BY THE American Sports Publishing Company New York FEB -2 1921 g)CU605624 Spalding's Athletic Library. Foreword -' I n Ever since graded apparatus work has been used in gymnastics, the necessity of having a mass drill that would harmonize with it has been felt. For years it has been the established custom in most gymnas- iums of memorizing a set drill, never varied from one year's end to another. Consequently the beginner was given the same kind and amount of work as the older member. Most systems and instructors have recognized the need of, and some have taught, exercises of a progressive nature. The most systematic of these, however, have not been adapted to the needs of our modern gymnastic class work movement, nor have they been largely adopted. With a view to giving uniformity the present treatise is attempted. There is no desire to accept credit for creating anything new, recognizing that in all advance there is an evolutionary process with stages of growth so minute as to preclude any credit of originality. The only credit desired is for the work of collecting and giving to the public the results of this process. It must not be forgotten, however, to give credit to those who give directions and stimulus to our efforts. In the present case the writer wishes to give credit to Mr. George W. Ehler, with whom he was associated for many years, who made a care- ful study of the Swedish system and used an excellent caiis- thenic modification adapted to the needs of the largest gymnas- ium membership in the country. He was often urged to perfect and publish this, but his many duties prevented his doing so. Feeling the value of the work, permission was obtained to put it into print that others might receive the benefit. The following is a still further modification and amplifica- tion of his work. Perfection is not claimed for it. This is left for future workers ; the present production is merely an attempt FIG. 1. ATTENTION. FIG. 2. WALK-STAND. Spalding s Athletic Library. •} to give a rational, practical, systematic, suggestive scheme of exercises, graded in character, that may be used with profit in individual as well as mass class work. It is not exhaustiv^^. There is a book in French whose evident purpose is to give all possible movements of the body. This is valueless for our present purpose. Again, the Germans, famous for system and headwork, spare no pains in making drill after drill whose primary object seems to be to make something pretty and in- tricate, while the work of the Swedes smacks too much of the clinic to Do used as it is. There is no desire to discount or speak ill of any of these so- called systems. They all have great value, but there is as yet nothing that contains their excellent features and at the same time meets the needs of that distinctly peculiar type of man, the American. -The enthusiasm and vigor of the Roberts drill has been duly recognized by its widespread use, yet it does not contain the further necessary element of progression. The present work- seeks to combine the physiological principles of the Swedes, the variety of the Germans, and the enthusiasm of the Americans. Necessarily, it is not a complete system of physical education, but only a factor. The great value of the much-used "resistance exercises" are duly appreciated, but these find little or no place in mass class drill. The following drill is not only progressive but elastic; it tells the whole story at a glance and yet is resourceful. If a set drill is desired, accompanied by music or for exhibition purposes, it is there, and requires but a few moments of the director's time to collect. But it is now conceded that the best plan for everyday use is movement by command. There is an important feature that finds no type in this drill, but which no director can afford to miss, namely, breathing exer- cises. Yet this is left to the common sense of the director. To tell a man when and how to breathe is much like telling him when and how to let his heart beat. This one advice: Let the class perform breathing exercises often, with or without arm FIG. 3. STRIDE-STAND FIG. 4. STOOP-STAND. Spalding's Athletic Library. 9 movements or percussion of chest or muscles previously exer- cised. Experience has proved the value of this. This is not a complete system for all muscles of the body. For example, there are no special movements for the muscles of the forearm, such as linger grip and extension, wrist shake, etc. If it is desired these may be introduced in connection with thrusts or any combination which includes arm move- ments. The same may be said of forearm flexion. If one uses this drill alone and wishes work for all muscles, he may include them, but since the primary purpose of this drill is to use it m connection with other gymnastic apparatus, it will be readily seen that these muscles are largely used in such apparatus work and receive their best development in that connection. Concerning the Order of Giving the Movements in Class. This is a subject well worth careful consideration. The Swedes have developed a scheme called ''day's order," which refers to the order of giving various exercises. They claim that experi- ence has shown them that the order they 'use produces the best results. Without wishing to reflect discredit upon their experience it is only necessary to say that other workers have had experience with just as good resuUs without following their "day's order. It is left to the discretion of the director to select the order, in view of his experience and physiological knowledge. Some give exercises of the same type in succession, inter- spersed with plenty of breathing exercises and percussion, while others give a light, easy exercise alternately with a vigorous, difficult one. Either of these methods resuh in good. Command and Count. The command should be short and distinct. Much depends upon the tone as to how the exercise is executed. A sharp quick, forceful command is usually followed by the same kmd of exercise. FIG. 5- FIG. ARCH WALK STAND. FORWARD TOE TOUCH. Spalding's Athletic Library. ii There is no need of giving to all movements the same num- ber of count. Easy exercises naturally require more and diffi- cult ones less counts, except in case a set drill to music or for exhibition is desired. It has been found valuable to count to a certain number and then back to one, e. g., one, two, three, four; four, three, two, one. By means of this method the class will be less likely to forget the count and continue the exercise. Often it is desirable to have the class itself count loudly for the sake of enthusiasm. How TO Get the Class on and Off the Floor. There are many ways now used for getting the class in posi- tion for the mass drill. To facilitate matters, the floor is often marked with spots. The method of laying out these spots de- pends upon the space and the number in classes. If the classes are crowded the spots may be marked out in the diamond shape, six feet between spots, but if there is plenty of space a diamond of seven or eight feet may be used. These spots are sometimes painted on the floor about the size of a silver dollar, or small metal discs may be inlaid and screwed to the floor. If the spots are used the following methods may be used to get the class on the floor. 1. The Scramble. — When the bell rings for class formation, each gymnast hastily seizes his bell and takes his place on any of the unoccupied spots. This is a good method where time is an important factor. The dismissal to replace bells or other light apparatus may also be made in this manner. 2. The Line Up. — There are several good methods of a more orderly character than the scramble, if time permits. In one method one of the leaders takes his place at one cor- ner of the gymnasium "facing in." Each of the class in turn falls in line in same attitude. (See frontispiece. Fig. A.) Another method is to "fall in" in column of file with or with- out extended arms on the shoulders of the one in front. Then at command "Front" the class face the director. (See frontis- piece. Fig. B.) In eitb.er of these two methods, if the class extends only I -"^— '■ - ---"-' ^ FIG. 7. FORWARD CHARGE. FIG. 8. CROSS CHARGE. Spalding' s Athletic Library, 13 across one side of the gymnasium, the command may be given to count off by fours, fives, sixes, etc., depending upon the width of the gymnasium, and then "open order" by causing "ones" to march a certain number of paces, "twos" two paces less, "threes" two paces behind "twos," etc. Then they may be "faced" in any direction convenient to the director. This is the simplest "order method." Another simple method is to have them form and count off as in above, then "right face," so as to be in column of file. Then if, for example, the count off has been by sixes, the com- mand is given : "Sixes column left — march" ; or, if it is pre- ferred, "Sixes right— march," at which the sixes wheel into col- umns of six. A more elaborate method, which is much in use, is to count off by sixes, for example, "right face," march in file until the first six comes across the further end of the gymnasium. Then the command, "First six by the left flank — march." Each six in turn perform the same maneuver, each line of sixes stopping six feet back of the one in front. When the command is given to "open order," the members side step to right or left six feet apart. In case the floor is marked with spots the sixes may open order before doing the "by the left flank — march," at the further end of the gymnasium. To Get the Class Off the Floor. The scramble method may be used in this case also, where time is an important consideration. Of the formal methods, lines may close to front and march in files in succession, or the lines may face right or left, close and march in files as before. If the class is small the "Sixes right" (or left) may be exe- cuted into line. When to Give the Drill in Class Work. The custom heretofore has been to start the class work with the drill, followed by apparatus work and games. This is not desirable, since the dr'U is so much more vigor- FIG. 9. FRONT LEANING-REST. FIG. 10. BACK LEANING-RES'] FIG. 11. SIDE LEANING-REST. Spalding's Athletic Library. 15 ous than the apparatus work that pupils often take cold during the latter. x\ better plan is to have the class quickly "fall in" in column (see frontispiece, Fig. B) and give about five minutes of light rapid work of any movements that may be done to the side so as not to interfere with pupils in front or rear. Follow this "warm- ing up" with apparatus work, then the dumb bell drill, then a class run, and close with recreative games. How Often to Change Drill. According to this method of grading it Is best to continue each drill f'-om two to four weeks before changing to next one. Examinations. It is desirable in a graded system of gymnastics, either in schools, colleges, Y.M.C.A.'s and clubs that pretend to do more than haphazard work, to hold examinations at stated times, usually at the end of the season's work. The method of con- ducting such an examination in calisthenics is to have the di- rector deploy the class in positions for exercising. Then sta- tion a judge for each four members in such a position that he can watch all their mo^. ements. The director gives the com- mand for each movement, but does not demonstrate how it is to be done, or if they are being examined on a "set drill" he merely gives them the command for starting. The examination may then consist of any of the graded drills given during the season's work or an entirely new combination of movements, but using no commands not used in the season's work. The best method, however, is to examine on the last drill given to the class. The judges should be members of the class who are acquainted with the drill. They can be given their examination at some other time. They should have a large sheet of paper with the names of the men well apart. This they hold up in line with the four men and without taking their eyes from the men, should, whenever one makes a mistake, either in time or form, make a dot with a pencil below his name, each' dot to represent a cer- Spalding's Athletic Library. 1 7 tain number of points against the man who made it, deter- mined upon beforehand in accordance with the gravity of the offense. For example : A drill is given with ten different exercises and each exercise has ten movements or counts. If the con- testant misses one movement one dot might be put down, which might represent i per cent, on the basis of say lOO per cent, for a perfect drill. Bad form would represent i per cent, for each movement, so that if one entire exercise were done in bad form 10 per cent, would be deducted from the standing. There are other good methods of marking, but this is a sug- gestion. "A word to the wise is sufficient." Note.— The photographs reproduced in this work were made by George H. Walden, Rochester, N. Y. Spalding's Athletic Library. IQ Calisthenic Nomenclature B. C. GENERAL TERMS. (a) Calisthenics comprise all exercises with movable hand apparatus and all exercises without apparatus, except — (b) Clas^ Evolutions , which comprise all kinds of marching and running in class. The Boay is divided for convenience as follows* (a) trunk; (b) head; (c) upper limbs — arm (shoulder to elbow), forearm (elbow to wrist), hand (wrist to fingers) ; (d) lower limbs — thigh (hip to knee) , leg (knee to ankle), foot. Axes and Planes. Three axes and three planes are con- sidered: (a) The Vertical Axis corresponds to the spinal column in whatever position. (b) The Horizontal Axis corresponds with or is parallel to a line drawn through the shoulders at right angles to the ver- tical axis. (c) The Antero- Posterior Axis corresponds with or is paral- lel to a line drawn from front to back at right angles to the vertical and horizontal axes. (d) The Lateral Plane contains the vertical and horizontal axes. (e) The Antero-Posterior Plajie contains the vertical and antero-posterior axes. (f) The Horizontal Plane contains the antero-posterior and the horizontal axes. EiG. 16. ARMS VERTICAL. FIG. 17. HEAD CLASP. Spalding' s Athletic Library. 21 D. (a) Abdiictio7i is a move^ lent away from the median line of the antero-posterior plane; or, in case of the fingers, away from the median line of the hand. Example: Thigh ab- duction. (See Fig. 27.) (b) Adduction is a movement toward or across the median line of the antero-posterior plane. (Fig. 28.) (c) Circumdiictio7i is a movement of any member in which the tip of the member describes a circle, the member itself, up to the centre of motion describing a cone. The term circle is used interchangeably with circumduction in move- ments of the limbs. (Fig. 36.) (d) Flexion is a bending of one of the extremities in the di- rection in which the moving parts can be most closely approximated. In gymnastic use, flexion means that the limb is bent to the fullest extent. The term flexion is used when the trunk is the centre of motion aud the limb moves toward it. Example: Raising the thigh is a flexion. (See Fig. 25.) ^e) Half flexion, the limb is moved 90 degrees. (f) The term ^^«£/ is used when the limb is the centre of motion and the trunk moves. (Example: A forward movement of the body from th t hips.) [Fig. 39.] (g) Extension is the reverse of flexion and bend. (Fig. 26.) (h) Rotation is the turning of the body or any part of it upon its own axis. (Synonym: Torsion, twisting.') [Figs. 20 and 22a.] E. Direction. All exercises, unless otherwise directed, should be done to the left first, and when the limbs perform separ- ate movements, the first named shall be done to the left. F. Positions and Commands. Names are given to positions; commands are given to show how to arrive at the position. In many cases, after the preliminary instruction, the name of the position may serve as the command for taking such position. (Example: "Stride— stand — Left foot sidewise— Place!" becomes later, "Stride— Stand! ") II. POSITIONS. I. Of the Body and Lower Limbs. — I.. ^.^ Spalding' s Athletic Library. ^3 (a) Attention. The position of the soldier, as given in United States Infantry Drill Regulations, except thai the feet are at angle 01 90 degrees. At the command "atten- tion" given at any time, this position is to be assumed. (See Fig. i.) The position of a wand or bar-bell at "at- tention" is with arms down, bar across thighs, hands grasping it with palms toward body and dividing into thirds. (b) Stand. Position as in "attention," except that arms may be in any position. At command to assume "stand," heels are brought together, but arms are kept in position held at the time. (c) Walk— Stand. Either foot is two lengths of itself in front of the other, from heel to heel, both legs extended, and supporting body equally, foot making angle of 90 degrees. (See Fig. 2.) (d) Stride — Stand. Heels are two lengths of foot apart laterally, legs extended and supporting body equally, feet at an angle of 90 degrees. (See Fig. 3.) (e) Stoop— Sta7id. Legs are in "attention," trunk bent for- ward at hips about 30 degrees, back straight, chest out, chin in. Combining this trunk position with (c) and (d) gives " Stoop— Walk— Stand " and " Stoop— Stride- Stand." (See Fig. 4.) (f) Arch— Stand. (Also Arch— Walk or Arch— Stride- Stand.) Head and upper back bent back to fullest extent. (See Fig. 5). (g) Toe — Touch. One foot is advanced in direction indi- cated, foot extended, toes touching floor, other foot in place and supporting entire weight of body. (See Fig. 6.) (h) Charge. One foot is advanced, in direction indicated three foot lengths, knee bent and directly over the instep. The outer foot is in place, knee straight. Most of weight is on advanced foot. The angle of feet remains at 90 de- grees, body erect on hips and facing front. (See Fig. 7.) (i) Lunge. This is as in the charge, except that the moving foot is advanced as far as possible. The direction of a Toe- Touch, Charge, or Lunge may be as follows: Forward, forward oblique, side, rear oblique, rear, or cross. Spalding's Athletic Library. Forward 25 Left oblique Left sideways Left rear oblique Right oblique Right sideways Right rear oblique Rear (j) Cross-Charge, Toe-Touch, or Lunge is a movement of either leg in manner indicated, to the oblique or rear ob- lique of opposite sides. (See Fig. 8.) (k) Leaning— Rest. Body supported by hands and feet, limbs all straight, thighs extended, (i) Front— Leaning— Rest is when body faces downward. (See Fig. 9-) (2) Back— Leaning— Rest is when body faces upward. (See Fig. 10). (3) Side— Leaning— Rest is when the side of body is toward the floor. The body may be supported on one or both arms— one unless otherwise indicated. (See Fig. 11.) (1) Squat. The body is lowered by bending knees and hips, back hollow; knees pointing same direction as feet. Quarter and Half 5^««/— Heels are kept on floor unless otherwise directed. Full Sgtiat—lleds are raised. (See Fig. 12.) (m) Squat— Rest. Squat with hands resting on floor, body inclined forward, arms between knees. (See Fig. 13.) 2 . Of Upper L imbs . — (a) Horizontal, level with the shoulders (front, front ob- lique, side, rear oblique). Forearm, hand, and fingers ex- tended, with palms down, unless otherwise directed. (See Figs. 14 and 15.) (b) Vertical, arms up, forearms, hands and fingers extended, with palms inward, unless otherwise directed. This posi- FIG 22. (a) HEAD ROTATION. (b) SIDE BEND OF HEAD, fig'. 23. (a) HEAD RETRACTION. (b) HEAD PROJECTION- Spalding' s Athletic Library. 27 tion may be reached and departed from through any of the directions indicated for charge. (See Fig. 16.) (c) Head Clasp, hands clasped high on back of head; elbows back as far as possible. (See Fig. 17.) III. MOVEMENTS. I. Of Body — (a) Turns, used in reference to rotations about the vertical axis. (i) Right Turns, in the direction in which the hands of a clock move, the clock regarded as on the floor, face up. (If the body is brought into a position in which the head is downward, the clock shall be regarded as still upon the floor.) Turns may be designated by fractions, as quarter, half, three-quarter, full or complete. Quarter right turn is equivalent to "right face" of military drill, half right turn to "about face." (2) Left Tiirns, the reverse of the above, (b) Circles. Rotation about horizontal or antero-posterior axis, (i) Circles about the horizontal axis in the antero-posterior plane. These are named with reference to a clock placed at the left side facing the body. Circles in the direction of the motion of the clock hands are "front" or "forward" circles. When executed on the floor as a movement of progression, or correspondingly on apparatus (as the par- allel bars), these are called "forward rolls." Backward circles or rolls are in the opposite direction. "Somer- saults" are forward or backward circles, but are made in the air without support. (2) Circles about the antero-posterior axis and in the lateral plane are named from the motion of the clock hands placed in front of and facing the body. Right circles, with the hands; left, agaiftst the hands. (c) Bending, with the hips or waist as the centre of motion. Direction named as for charge, but always with reference to position of trunk. (See Figs. 5, 19 and 31.) Example: If trunk is rotated to right, a forward bend will be in direc- Spalding's Athletic Library. 29 tion trunk is facing. (See Fig. 18.) Forward \s fhe only bend from the hips and is made with the spine straight. (See Fig. 19.) (d) Rotation, about the spinal column as an axis, feet remain stationary, hips firm. Direction, as for "turns." (See Fig. 20.) (e) Circuniductio7i, about the lumbar vertebrae as a centre. Direction, as for "turns." (See Fig. 32.) 2. Of the Head.— (a) Bending. (See Figs._2i and 22b.) (b) Rotation. (See Fig. 22a.) (c) Circumductio7i. (d) Projection and Retraction. Chin is kept at same level throughout. (See Fig. 23.) 3 . Of Upper L imbs. — (a) Arm Circles. (i) Forward and Backward, or front and back about hori- zontal axis in antero-posterior plane, clock as in similar body circles. (2) Right and Left, about antero-posterior axis in lateral plane, clock as in similar body circles. (3) Great Circles, arms move up in antero-posterior plane (sides to vertical), down to sides in lateral plane. Also vice versa. (b) Rotation, about the bones as axes. The whole limb, or the forearm along, may be rotated. (c) Flexion, complete bending at elbow, wrist or finger joints. Forearm, hands or fingers may be fiexed. (i) Arms down, forearms may be flexed forward or side- ward. (See Fig. 24.) (2) Arms at side horizontal, forearms may be fiexed forward, downward and upward. (3) Arms at front horizontal, forearms may be flexed inward (right to left and vice versa) and upward. (4) Arms at vertical, forearms may be flexed backward and inward. Spalding's Athletic Library. 31 (d) Arm Swings, movements of whole limb from shoulder, through fraction of a circle, (i) Forivard — Up, from sides to front horizontal or vertical, and front horizontal to vertical. (See Fig. 33.) (2) Sideivays — Up from sides to side horizontal or vertical, and side horizontal to vertical. (See Fig. 34.) (3) Forzvard — Down, reverse of Forward — Up. (4) Sideways — Down, reverse of Sideways — Up. (5) Back, from sides backward in antero-posterior plane, about one-eighth circle, and in horizontal plane from front to side horizontal. (See Fig. 35.) (6) Front, from side horizontal to front horizontal. (e) Shoulder Rotation, rotary movement of scapulae, arms down at sides, front horizontal, side horizontal or vertical. (f) Arm Circumduction (Shoulder Circles from the shoul- der as a centre, about either axis, describing circles of any diameter indicated. . Of Lomer Limbs. (a) Charge, movement to position described in II., i, (h) : The foot is raised but slightly from the floor, the bending at the thigh and knee being continuous from the start, so that thigh and leg are almost in final position when foot strikes floor, without shock. Trunk is kept erect through- out. (See Fig. 7.) (b) Lunge, movement to position as described in II., i, (i). (c) 1-4, 1-2 or Full Squat, movements to position as described in II., I, (1 ). The tendency to bend trunk forward should be prevented. (See Fig. 12.) (d) Thigh Flexion, raise thigh forward, leg and foot extended. (See Fig. 25.) (e) Thigh Extension Backivard, thigh extended backward as far as possible, leg and foot extended. (See Fig. 26.) (f ) Thigh Abduction, moving the thigh from the median line to its own side. To be done without altering position of pelvis. (See Fig. 27.) (g) Thigh Abduction, moving the thigh from an abducted Spalding's Athletic Library. 33 position toward the median line, also across the median line from its own side. (See Fig. 28.) (h) Thigh Rotation, about the femur as an axis. (i) Thigh Circumduction, (Leg Circles), a circumduction of thigh from the hip as a centre. May be started from flexed, abducted, or extended positions. Direction right or left, clock facing the foot, whatever the starting point. (See Fig. 36.) (j) Leg Flexion, leg flexed upon the thigh, which remains fixed. (See Fig. 29.) (k) Leg Rotation, about its own axis. Possible only when the leg is flexed. (1) Foot Extension, straightening foot into line with leg, or when feet are on the floor raising heels. (See Fig. 30.) (m) Foot Flexion, reverse of foot extension, (n) Jumps, Springing from both feet. (Also used of move- ments of progression on apparatus, body supported by hands.) (i) Broad, gaining ground in any direction indicated. (2) Upward, springing straight up without gaining ground. May be accompanied with various movements of limbs, turns, etc. ^ (3) Stride Jump, spring to stride, stand and return to start- ing position, both thighs moving equally. (4) Walk Jump , spring to Walk-Stand and return to starting position, also continuous alternation of feet in Walk-Stand. (5) To Stride Stand. IMovement to position is performed at command, 'J.eft (right) foot sideways— Place/'' the foot being moved twice its length to its own side. Or it may be done at command, "7b Stride Stand— Jump!" the thighs being abducted simultaneously. Ultimate form of command being " Stride — Stand !" (6) To Walk Stand. Same principle is applied here as in (5) ''To Stride Stafid," except foot may be moved either for- ward or backward. Ex.— 'T^ Walk Stand, Left (right) foot forward (backward)— /•/«<:. a.) (3) Head balance. (4) Forearm balance. (Fig. 48.) (5) Hand balance. (Fig. 49.) n. MOVEMENTS are subdivided as follows: 1. Head.— (a) Bend (Figs. 21 and 22b.) forward, Slide, back. (b) Projection and retraction. (Fig. 23.) (c) Rotation. (d) Circumduction. 2. Body — (a) Hip bend. (Fig. 19.) (b) Side bend. (Fig. 31.) (c) Arch bend. (Fig. 5.) (d) Rotation. (Fig. 20.) 3. Upper Extremities. — (a) Thrusts (Fig. 38.) forward (Fig. 15), side horizontal (Fig. 14), upward (Fig. 16). (b) Swings, forward (Fig. Z3), sideways (Fig. 34), horizontal (Fig. 35). (c) Circles, forward, sideways, backward. 4. Lozver Extremities. — (a) Feet: (i) Extend (a) slowly (Fig. 30); (b) quickly (hop) with or without leg movements. Spalding's Athletic Library, 41 (2) Flex. (b) Charges: forward (Fig. 7), forward oblique, side, rear oblique, rear, cross (Fig. 8). (c) In stand: (i) Flex thigh. (Fig. 25). (2) Abduct thigh. (Fig. 27). (3) Extend thigh. (Fig. 26). (4) Flex thigh and leg. (Fig. 2>7)' (5) Flex thigh and leg and extend leg. (Combine Figs. 37 and 25.) (6) Flex and extend thigh. (Combine Figs. 25 and 26.) (7) Flex leg. (Fig. 24). (d) Squats: (i) Half. (Fig. 12b). (2) Full, with or without movement of other leg. (Fig. 12a). (3) Squat-rest, with or without movement of leg. (Fig. 13). (4) One leg. (e) Jumps (with or without movements of legs or arms). Upward, Forward and backward, Sideways, Stride-jump, Walk-jump. In constructing a drill from the foregoing, one may give the movements in the above order, the grading being accom- plished by combining with the positions given above, as well as with combination of other movements, where practicable. Or sub- divisions of the movements may be separated and arranged in any order and then combined with positions and further movement as desired. Spalding s Athletic Library. 43 For the sake of convenience the drill has been arranged in the \^ llowing skeleton. It ma}^ or may not be taught in this order: I. CORRECTIVE FREE WORK, (i) Thrusts. (2) Neck movements. (3) Arm circles and swings. (4) Hip bend. (5) Side bend. (6) Arch bend. II. MOVEMENTS OF LOWER EXTREMITIES. (i) Charges. (2) Leg movements in the stand. (3) Hops. (4) Squats. (5) Jumps. HI. LIE DOWN EXERCISES. IV. LEANING-REST EXERCISES. V. BENDS. VI. BALANCES. This skeleton is enlarged further by the following method: Second step. (A suggestion of only two exercises to illustrate the process of filling in the elements of the drill): I. CORRECTIVE FREE WORK. 1. Thrusts (front, side, up), (i) In various stands. (2) With various movements. 2. Neck movements, with resistance. (i) In various stands. f forward, sideways, (2) With various move- \ back, rotate, ments. ! extend, retract. This is further enlarged until finally the entire drill is developed in elements small enough for the unlimited selection of graded series of drills. Spalding's Athletic Library. 45 I. The following is the condensed drill in full: CORRECTIVE FREE WORK. Thrust, without or with extension and flexion of fingers. r I. In the stoop-stand (Fig. 4). 2. In the stride-stoop-stand. 3. Arch — walk — stand (Fig. 5). 4. With leg movements. 5. With body movements, and body move- (a) To front horizontal (Fig. 15) from Fig. 38b. (•b) To side horizontal (Fig. 14) from Fig. 38a. (c) To vertical (Fig. 16). (d) Alternate. 6. With le ments. 2. Head movements with resistance of hands. (a) Forward bend (Fig. j 21, b). (b) Side bend (Fig. 22. b). (c) Backward bend (Fig. 21, a). (d) Project and retract (Fig. 23). (e) Rotate. (f) Circumduct. 3. Arm swings and circles, (a) Forward to vertical (Fig. 2>Z). (b) Sideways to vertical (Fig. 34). (c) In horizontal plane (Fig. 35). (d) Circumduct backward at side horizontal. 4. Hip bend (forward). (a) In the stand (Fig. 19). (b) In the stride-stand. (c) In the walk-stand. I I. In the stoop-stand. I 2. In the stride-stoop-stand. ! 3. With body movements. 4. With leg movements. 5. With body and leg move- ments. r !.. 1 ^' \ 3. ' 4. 5. In stoop-stand. In stride-stoop-stand. With leg movements. With body movements. With leg and body move- ments. p I. Arms held in var:c«.vi posi- I tions. 2. xA-rm movementSe 3. Leg movements. I- 4. Arm and leg movements. FIG. 42. FLEX THIGH WHILE LYING ON BACK. FIG. 43. FLEX THIGHS, RAIblNG BODY AND TOUCH LEGS, WHILE LYING ON BACK. Spalding's Athletic Library. 47 5. Side bend. , , . ^ I. Arms held 111 various posi- (a) In the stand. | tions. (b) In the stride-stand ^ 2. Arm movements. (Fig. 31). I 3- Leg movements. 6. Arch bend (backward), (a) In the walk-stand (Fig. 2). 4. Arm and leg movements. I. Arms held in various posi- tions. (b) From stand with leg^ ^^ ^^^ .movements movements ['■ 1. Arms held in various posi tions. 2. Arm movements. 3. Body movements. 4. Arm and body movements. II. EXERCISES OF THE LOWER EXTREMITIES. 1. Charge (or lunge), Fig. 7. (a) Forward. (b) Forward oblique. (c) Side. (d) Rear oblique. (e) Rear. (f) Cross. 2. Leg movements dn the stand. (a) Flex thigh. (Fig. 25.) (b) Abduct thigh. (Fig.27.) ( c ) Extend thigh. ( Fig.26. ) (d) Flex thigh and leg. (Fig. 37-) (e) Flex thigh and leg and extend leg (combine Fig. 37 and 25). (f) Flex and extend thigh (.combine Fig. 25 and 26) . (g) Flex feet (raise on heels) . (h) Extend feet. (Fig. 30.) (i) Flex and extend feet. (a) Arms held in various po- sitions. (b) With arm movements. (c) With body movements. (d) With arm and body move- ments. FIG. 44. ABDUCT THIGH WHILE LYING ON SIDE. FIG. 45. RAISE ARMS AND LEGS WHILE LYING ON THE ABDOMEN, Spalding's Athletic Library. 49 6. Hop. (a) On one foot. (b) On alternate foot. (c) On one foot with move- ment of the other leg. Squat. (a) Half way down. (Fig. I2b.) (b) All the way down. (i)From the stand. (Fig. 12a.) (2) From the stride - stand. (3) From the stand with movement of one leg. (c) With one leg, with movement of other. (d) Squat - rest position (Fig. 13), with move- ment of leg or legs. Jump. (a) Upward, without or with leg movements. (b) Forward and back- ward. (c) Sideways. (d) Stride - jump, without and with body movement. (e) Walk-jump. Running exercise (without (a) Flexing leg. (Fig. 29.) (b) Flexing thigh and leg. (Fig. 37') (c) Flexing thigh. ( Fig. 25. ) (d) Abducting thigh. (Fig. 27.) I- L3. With arms in various posi- tions. With arm movements. With leg movements. 1. With hands held in various positions. 2. Arm movements. 3. With body movements. 4. With body and arm move- ments. * With arms held in various positions. With arm movements. I mov; ng from the spot). With arms held in various positions. With arm movements. FIG. 46. FIG. 47. BALANCE ON LEF'i LEG. HOLDING RIGHT THIGH EXTENDED AND BODY BENT FORWARD. BALANCE ON LEFT LEG. HOLDING RIGHT THIGH ABDUCTED AND BODY BENT TO SIDE. Spalding' s Athletic Library. 51 III. LYING AND SITTING EXERCISES. (Figs. 41-45.) f I. Perform movements of (a) Arms. (a) Lie on the back. (b) Lie on the abdomen. (c) Lie on the side. (d) Sitting position. (b) Legs. (c) Body. (d) Arms and body. (e) Arms and legs, (f) Arms, legs, and body. 2. Hold arms, body and legs in various positions a few seconds. IV. LEANING-REST. (a) Front leaning-rest (Fig. 9), with movements of (i) arms, (2) legs, (3) body. (b) Side leaning-rest (Fig. 11), with movements of (i) free arm, (2) free leg, (3) free arm and leg. (c) Back leaning-rest (Fig. 10), with movements of (i) legs, (2) body. V. BODY MOVEMENTS. (i) Forward bend, swing arms between legs. (Fig. 39). With arms in various positions and return to same. 1. Thighs. (Fig. 3.) 2. Side horizontal. (Fig. 14. j 3. Vertical. (Fig. 16.) (a) Stride — Stand. (b) Charges. (c) Stride — jump. (2) Rotate body. (a) In stride-stand. (b) With charges. (c) With stride-jump. 4. Back head. (Fig. 17.) 5. Both on one shoulder. 6. Both horizontal to one side. 7. Side shoulders. Fig. 38a. ) L 8. Alternate any of the above. f I. With arms held in various I positions. (Fig. 20.) I 2. With arm movements. \ 3. With body movements. I (Fig. 18.) I 4. With arm and body move- L ments. (Fig. 40.) FIG. 48. FOREARM BALANCE. FIG. 49. HAND BALANCE. Spalding^s Athletic Library. 53 3. Circumduct, with arms in various positions. (Fig. 32.) VI. BALANCE. (i) Forward bend with one thigh extended horizon- tally. (Fig. 46.) (2) Side bend with one thigh abducted horizon- tally. (Fig. 47.) (3) Backward bend with one thigh flexed (4) Full squat position. (Fig. 12, a.) (a) Arms in various positions. (b) Arm movement. (c) Leg movement. (d) Arm and leg movements. (e) Arm and body movements. (5) Head balance assisted by hands. (6) Forearm balance. (Fig. 48. ) (7) Hand balance. (Fig. 49.) (a) Arms held m various posi- tions. ' (b) Arm movements. (c) Leg movements. I (d) Arm and leg movements. The writer might have continued the process of enlargmg onw step further by indicating the various leg movements, body move- ments, body and leg movements, etc., wherever they appear in the above drill; but this would make the drill rather cumbersome. It is left to the reader's discretion to supply the desirable ones for each combination, and it is here that the director's judgment isi brought into play. 54 Spaldtngs' Athletic Library. I. CORRECTIVE FREE WORK. 1. The thrusts to front horizontal are executed from position with hands at side of chest, as far back as they can be held, with fingers clenched and palms either up or facing each other. (Fig. 38, b.) The starting position of the arms in the side and vertical thrusts is with the elbows back and down, the clenched hands side of shoulders facing each other. (Fig. 38, a). All thrusting movements must be executed strongly and vigor- ously, but not jerky. The emphasis must be made in returning to position with hands next to chest or shoulders. This should be insisted upon, for otherwise there is little benefit to be derived from this movement. It is not expected that the most difificult combinations will be t^sed in the "corrective free work." These are best reserved for the "body movements" with combinations. The movements here are to be light, easy, and of a char- acter to correct defective carriage of the body. An example will show this: It is possible to thrust to vertical while squatting with right leg, at same time abducting left thigh and rotating body with forward bend; yet it is not desirable to perform this exercise in connec- tion with "Corrective free work." Be content with simpler combinations even though repetition is necessary. It will be noted that extension and flexion of fingers (grip) may be performed to good advantage with the thrusts. 2. In performing the neck movements the hands are placed on the forehead in the forward bend; on the side of the head on the side bend; and are clasped back of the head with elbows well back, on the backward bend, as well as in project and retract. They may or may not be placed on the sides of the head in the Spaldi)ig's Athletic Library. 55 rotate and circumduct. In any case the resistance should be strong enough to bring the muscles strongly into action. 3. The arm swings should be done strongly in both directions, but more especially in all upward and backward movements. In the "forward up swing" the fingers are extended, palms facing. In the "side up" the palms face each other both on the start and finish. (Figs. 33-35-) The circles are made with arms freely extended and are per- formed both in the same or opposite directions. Both may be done together or alternately. 4. The hip bend refers to a forward bend at the hips only. The spine is kept straight, chest out, shoulders back and down. It is desirable in this exercise to keep the eyes fixed on some object on the wall in front in order to prevent drooping of head and shoulders. (Fig. 19.) 5. In the side bend one should avoid moving the head from side to side. The legs and hips are stationary except in combi- nations with body and leg movements. The extended position of the spine should also be maintained. (Fig. 31.) 6. The arch bend refers to a backward bend. In performing this movement the neck should first be bent well back in the backward bend and in returning to erect position the neck is first bent forward. (Fig. 5.) II. MOVEMENTS OF THE LOWER EXTREMITIES. 1. The charge and lunge are so much alike that they are treated together. In a progressive series of drills for a season's work, it is desirable to give the charges in the beginning and the lunges in the latter part of the season. The directions and posi- tions of feet in the charges are described in the nomenclature (p. 25). A common error in the charges is to keep the body and head from moving with the charging leg. For accepted position of charge see Fig. 7. 2, Leg movements in the Stand. Under this head are collected such exercises of the lower ex- tremities as do not naturally come under any one of the other 56 Spalding's Athletic Library. groups. Since they are less vigorous, they naturally are placed not far from the beginning. The movements should be made to their fullest extent. (Figs. 25, 26, 27, 30, 2^1-') (JSTofe.— It was not possible to show the fullest extent of these exercises in photographs, since the positions could not be maintained.) 3. The hopping exercises are done "on the spot" or with fancy steps of limited space. The movement is executed lightly on the ball of the feet with the knees slightly bent. 4. In performing the half squat the feet are kept flat. (See Fig. 12b.) In the full squat the heels are raised, and the spine is erect, ex- cept in body movements. (See Fig. 12a.) The squat-rest position is the full squat with palms of hands on floor. (See Fig. 13.) 5. The jumping exercises are made upon the ball of the feet. They are among the most violent exercises of the drill and should therefore be done slowly and only a few times. Especially is this true of the upward jumps. The remainder may be done mode- rately fast. 6. Running exercises may be performed when one uses this drill in a limited space, but are superfluous in a gymnasium where one may run on a track properly. III. SITTING OR LYING DOWN EXERCISES. Are preferably done on mats, but in large classes are done upon the floor. These are among the most important exercises of the drill since they bring into play muscles that are not much used by the average man. Their activity affects strongly the vital functions. (Figs. 41—45.) IV. LEANING REST (Figs. 9-11.) Exercises in the leaning-rest are of limited number and benefit. The method of obtaining the front leaning-rest position from the stand, is by either first obtaining the squat-rest and then extend legs, or by falling forward to front leaning-rest with arms bent. The side and back leaning positions are obtained from the front position. All leaning positions may be obtained from the lying Spalding s Athletic Library. 5^ positions and may be incorporated in connection with them, i{ they are used at all. V. BODY BENDING AND ROTATING. This series includes body bending, rotating, and circumducting exercises of a ver}' important and varied nature. 1. In the forward bending exercises the knees are bent as the arms swing well down between them. (Fig. 39.) In the charging combinations of this exercise, only the charging leg is bent. 2. Rotation, rotation and bend, and bend and rotation exercises are self explanatory. A distinction should be noted between bend and rotation from rotation and bend. (Figs. 18, 22, 40). 3. The circumduct should be done alternately left and right so as to avoid dizziness. (Fig. 2)^.) VI. BALANCE. Balancing exercises furnish desirable and important addition to mass class w^ork. Each position should be held several seconds. 1. In the forward bend with thigh extended the hips should be held horizontal, neck extended. The knee of the leg upon which the balance is made is flexed enough to permit a horizontal posi- tion of body and other leg. (See Fig. 46.) 2. In the side bend with thigh abducted, the body and leg should be horizontal and the balancing leg should not be bent. (See Fig. 47.) 3. The backward bend with thigh flexed can be done only to a limited degree. The neck should be held well back. 4. The remaining balance positions are self explanatory. (Fig. 12a, 48, 49.} 58 Spalding's Athletic Library. Sample Graded Drills The six drills that follow are samples of a graded series of dri'lls, all derived from the previous outline, and may be used as they are or modified by each director. It is advised that each director make up his own series. It will be seen that each drill is more vigorous than its predecessor, but it should be under- stood that drill No. '6 is not the Climax, but each director may continue making drills from these samples in ever increasing vigor and complication. GRADED DRILL No. i. 1. Stoop-Stand — Thrust. (a) Front horizontal (from position an Fig. 38'b, to position in Fig. 15.) (b) Side horizontal (from position in Fig. 38a, to position in Fig. 14). (c) Vertical (from position in Fig. 38a, to position in Fig. 16). 2. Stoop-Stand — Neck movements, with resistance of hands. (a) Forward bend. (Fig. 21b.) (b) Side bend. (Fig. 22b.) (c) Backward bend. (Fig. 21a.) (d) Project and retract chin. (Fig. 22,.) 3. Stoop- Stand — Arm sztnngs. (a) From thighs, forward up and return. (Fig. ZZ) (b) From thighs, sideways up and return. (Fig. 34. ) (c) From front horizontal to side horizontal and return. (Fig. 35.) (d) Circumduct arms, hands at side horizontal. 4. Stand, hands on hips — Hip bend. (Fig. 19.) 5. Walk-stand, hands on hips — Arch bend. (Fig. 5.) Spalding's Athletic Library. 59 6. Stand, hands on hips — Charge. (Fig. 7.) ^.a) Forward. (b) Forward oblique. (c) Side. (d) Rear oblique. (e) Rear. 7. Stand, hands on hips. (a) Flex thigh. (Fig. 25.) (b) Abduct thigh. (Fig. 27.) (c) Extend thigh. (Fig. 26.) (d) Flex thigh and leg. (Fig. 37.) (e) Flex feet, raise on heels. (f) Extend feet. Fig. 30.) 8. Stand, hands on hips — Squat. (a) Half way down. (Fig. 12b.) (b) All the way down. (Fig. 12a.) 9. Stand, hands on hips — Hop. (a) On one foot. (b) Alternate foot. 10. Stand, hands on hips — Jaimp. (a) Upward. (b) Forward and backward. (c) Sideways. (d) Stride-jump. (Jump to stride-stand and return to stand.) (e) Walk-jump. (Change legs simuiltaneously in walk-jump.) 11. Lie on back, hands under hips. (a) Flex one thigh and leg. (Fig. 41.) (lb) Flex both thighs and legs. (c) Flex one thigh. (Fig. 42.) (d) Raise body to sitting position and return. 12. Lie on side, resting on elbow — Abduct thigh. (Fig. 44.) 13. Lie on abdomen. (a) Arms side horizontal. Raise arms as high as possible. (b) Arms front horizontal. Raise arms as high as possible. (c) Hands side shoulders — Thrusts, (i) To side horizontal. (2) To vertical. 6o Spalding's Athletic Library. 14. Front— leaning— rest. (Fig. 9.) Flex and extend arms. 15. Side— leaning— rest. (Fig. 11.) Abduct thigh. 16. Back— leaning— rest. (Fig. 10.) Flex thigh and leg. 1 7. Stride-stand. —Swing arms between legs (Fig. 39) from and to, (a) Thighs. (Fig. 3.) (b) Side horizontal. (Fig. 14.) (c) Side shoulders. (Fig. 38a.) (d) Vertical. (Fig. 16.) 18. Stride— Stand— i^6'/'a/^ body with hands on, (a) Hips (Fig. 20, except that legs are in stride — stand, Fig. 3). (b) Back of head. (c) Side horizontal. (Fig. 14.) (d) Front horizontal. (Fig. 15.) 19. Stride— stand, hands on h.x'ps—Bend and rotate body, (Fig. 40.) (a) Forward. (b) Side. (c) Backward. 20. Stride— stand, hands on hi^s— Circumduct body. (Fig. 32.^ 21. Balance, hands on hips. (a) Forward bend with one thigh extended. (Fig. 46.) (b) Side bend with one thigh abducted. (Fig. 47.) (c) Full squat position. (Fig. 12a.) Arms held in various positions. GRADED DRILL No. 2. 1. Stride — stoop — stand— Zyzr/^j/?, extending fingers on thrust and grip on return. (a) Front horizontal. (Fig. 15.) (b) Side horizontal. (Fig. 14.) (c) Vertical. (Fig. 16.) 2. Stride— stoop— stand— A/"*?^/^ movements, with resistance of hands. (a) Forward, side, and backward bend. (b) Project and retract chin. (c) Rotate. > (d) Circumduct Spalding's Athletic Library, 6i 3. Stride— stoop— stand— y4rw sitings. (a) From thighs forward up and return. (b) From thighs sideways up and return. (c) From front horizontal to side horizontal a-nu f cim".,, (d) At side horizontal, small backward circle':*. 4. Stride— stand, head clasp— //z)> bend. 5. Stride — stand, head clasp— 5/^^ bend. 6. Walk— stand, one hand back of head— Arc/i bend, 7. Stand J head clasp — Charge. (a) Forward. (b) Forward oblique. (c) Side. Cd) Rear oblique. (e) Rear, 8. Stand, head clasp. (a) Flex thigh. (b) Abduct thigh. (c) Extend thigh. (d) Flex thigh and leg, then extend leg. (e) Flex and extend thigh. (f) Flex and extend feet. 9 Stand, hands on hips — Hob. (a) On one foot. (b) Alternate foot, (c) On one, flex and extend other t-kso.*?., (d) On one, abduct and adduct the otner thiglu 10. Stand, hands on hips— ^^wa/, half way down with me 7egj flexing the other leg. 11. Stand, head clasp— y«Wif/. (a) Upward. (b) Forward and backward. (c) Sideways. (d) Stride — jump. (e) Walk— jump. 12. Lie on back. (a) Hand under hips. Flex both thighs and legs. 02 Spalding' s Athletic Library. (b) Arms vertical. Flex one thigh and touch leg with one hand. (c) Hands under hips. Flex both thighs. (d) Arms vertical. Swing arms forward and aise body to sitting position. I j. Lie on side, arms vertical. Raise body from the floor. 14. Lie on abdomen. Rest on the forearms. (a) Extend one thigh. (b) Extend both thighs. (c) Abduct both thighs. 15. Front leaning— rest. (a) Flex and extend arms. (b) Turn alternately left and right to side leaning-rest, ab- ducting thigh and raising arm. 16. Back leaning-rest— ^<^£f«^/ thigh alternate L. and R. 17. Strtde-stand— Swing arms between legs, from and to, (a) Hands back of head. (b) Hands side of shoulders. (c) Both hands on one shoulder. (d) Both arms held horizontally to one side. 18. Stride-stand, hands back of head — Bend and rotate body, (a) Forward. (b) Side. (c) Backward. 19. Stride-stand, hands back of hedid— Circumduct body, 20. Balance, with hands back of head. (a) Forward bend with one thigh extended. (b) Side bend with one thigh abducted. 21. Balance, hands on hips— Backward bend with one thigt flexed. GRADED DRILL No. 3. \, Thrust. (a) To front horizontal with alternate forward toe-touch. (b) To side horizontal with alternate side toe-touch. (c) To vertical with alternate rear toe-touch. SpaldiHg^s Athletic Library. . 63 Neck movements. (a) Hands on forehead— forward bend of neck and body. (b) Hands on side of head — side bend of neck and body. (c) Hands on back of head — backward bend of neck and body, 3. Arm swings. (a) Forward to vertical with forward toe-touch. (b) Sideways to vertical with side toe-touch. (c) In horizontal plane with rear toe-touch. (d) Circumduct arms at side horizontal with % squat. 4 Stride-stand, arms vertical — Hip Vend, 5. Stride-stand, arms vertical — Side bend 6. Walk-stand, one arm vertical — Arrh bend. 7. Attention — Charge. (a) Forward oblique, swinging arms to front horizontal and then forcibly to side of chest (b) Side, swinging arms to side horizontal and then forcibly to side of chest. 8. Extending thigh, without movement of arms, 9. Attention — Hop, (a) On one foot, changing arms to various positions. (b) Alternate foot, changing arms to various positions. 10 Attention — Squat, half way down, raising arms forward to vertical. 11. Stride-stand — Squat all the way down, raising arms sideways to vertical. 12. Squat-rest, one thigh extended — Simultaneous change of leg positions. 13. Attention — Jump, (a) Upward, swinging arms to front horizontal. (b) Forward and backward, swinging arms to front horizontal, (c) Sideways, alternately raising arm to side horizontal. (d) Stride-jump, swing arms sideways to vertical (e) Walk-jump, swing arms alternately to front horizontal. [4. Lie on back. (a) Hands down — Raise to sitting position. (b) Hands under hips — abduct thighs. 64 Spalding' s Athletic Library. (c) Various arm swings. (d) Hold thighs sHghtly flexed for several seconds. 15. Lie on side, resting on forearm. (a) Alternately flex thigh and leg, then extend thigh. (b) Raise arm over head, abducting thigh and touching leg. 16. Lie on abdomen. (a) Arms extended vertical— A dduct thighs and spread arms. (b) Hands on \{v^^~Side bend. 17. Front leaning-rest. (a) Alternately step sideways with hand and return. (b) Abduct thighs. 18. Side leaning-rest, free hand at shoulder— T^Arws/ vertical and side bend of body. 19. Back \e2.n\Vi%-x est— Abduct thighs. 20. Stand. Side charge and swing arms between legs from and to. (a) Thighs. (b) Side horizontal. (c) Both- on one shoulder. (d) Both extended horizontally to one side. 21. Stride stand, hands at side horizontal — Bend and rotate body. (Fig. 40.) (a) Forward. (b) Sideways. (c) Backward. 22. Stride stand, one arm vertical — Circumduct body, 2^. Balance, with one arm vertical. (a) Forward bend wfth one thigh extended. (b) Side bend with one thigh abducted. 24. Full squat balance and (a) Thrusts. (b) Arm swings. GRADED DRILL No. 4. I. Stand — Thrusts with half squat, and grip. (a) To front horizontal. (b) To side horizontal. Cc) To vertical. Spalding's Athletic Library. 65 2. Stand — Neck movements. (a) Hands on forehead — Forward neck bend and forward toe- touch. (b) Hands on side of head — Side neck bend and side toe-touch. (c) Hands on back of head — Backward neck bend and back- ward toe-touch. 3. Attention — Arm swings. (a) Forward to vertical with forward obHque cross-toe-touch. (b) Sideways to vertical with side cross-toe-touch. (c) In horizontal plane with rear oblique cross-toe-touch. 4. Attention — Hip bend, swinging arms forward to vertical. 3. Stride-stand — Side bend, swinging arms sideways to vertical. 6. Walk-stand — Arch bend, swinging one arm forward to vertical. 7. A.ttention — Charge. (a) Cross forward oblique, swing arms through front to side horizontal. (b) Cross side charge, swing arms sideways to vertical, (c) Cross rear oblique, hands on hips. 5. Attention. (a) Flex one thigh and leg. grasping leg with both hands and press knee to chest, (b) Flex thigh and leg, then extend leg, bringing hands to side of chest and then thrusting to front horizontal. (c) Flex and extend thigh, swinging arms in horizontal plane, 9. Stand — Hop and thrust, (a) On one foot, (b) On alternate foot. 10. Stride-stand— 6'(72/af, swinging arms through side hoHzontal and vertical to side of shoulders. 11. Attention— Fw// squat, swinging the arms through front to side horizontal, 12. Attention- On^ leg squat, flexing the other thigh and raising- arms to front horizontal, 13. Squat-rest. (a) Swimming movement. (b) One thigh abducted— Change legs simultaneously. 66 Spalding's Athletic Library, 14. Attention — Jump (a) Upward, swinging arms to front horizontal, flexing thighs and legs. (b) Upward, swinging arms to side horizontal, abducting thighs and legs, (c) Hands on hips — Jump upward, flexing one thigh and ex- tending other. 15. Lie on back, (a) Hands under hips, flex thighs and legs, then extend legs, (b) Hands side shoulders, forward thrust and raise to sitting: position. (c) Hands under hips, flex and abduct thighs. (d) With knees bent, feet resting on floor,, extend and retract abdomen, t6. Lie on abdomen. (a) Hands side chest, side thrust. (b) Arms at side horizontal, raise arms from floor (c) Hands side chest, thrust vertical. (d) Arms vertical, raise arms and extend thighs. 17. Front leaning-rest, (a) Flex arms, and on return spread arms simultaneously a few inches. (b) Flex one thigh and leg. T 1. Stride-stoDp-stand— r/irM.??. (a) Forward, with arms side horizontal and forearms flexed. (b) Alternate— forward, side, vertical, cross, 2. Stand— A^^ffe movements. . (a) Hands on forehead— Forward neck bend and forward charge. (b) Hands on side of head— Side neck bend and side charge. (c) Hands on back of heatl— Backward neck bend and rear oblique charge, (d) Hands on side of head— Rotate head. (e) Hands on side of head— Circumduct head. 3. Ann sivings. (a) Stride-stand— Arms sideways to vertical, flexing thigh and leg (Do not lift foot from the floor but simply bend the knee.) (b)* Walk-stand— Arms toward to vertical, flexing forward thigh and leg. . , . , , a • (c) Walk-stand—Arm swings in horizontal plane, tlexmg thigh and leg. ^ ,,,„,, _j - berid with forward charge. 5 Stand, hands on hips—Side bend with side charge. 6. Stand, hands on hips— ^rc^ bend with rear oblique charge. 7. Stand, hands on hips— Lmm^^ (extreme charge). (a) Forward oblique, (b) Sde. (c) Rear oblique. 68 Spalding's Athletic Library, 8. Stand, hands on hips. (a) Flex thigh, bending body backward. (b) Abduct thigh, bending body sideways, (c) Extend thigh, bending body forward. 9. Stand, hands on hips — Hop. (a) Flexing and extending opposite leg. (b) Flexing and extending opposite thigh and leg^, (c) Flexing and extending opposite thigh. (d) ^.Abducting and adducting opposite thigh. 10. Stawd, hands on hips — Squat. (a) Half way down and bend, (i) Forward. (2) Side. (3) Backward. (b) All the way down and then abduct thigh. (c) With one leg, abducting other thigh on the descent and side bend of body to opposite side. 11. Attention — Jump. (a) Upward and flex one thigh. (b) Forward and backward and thrust forward. (c) Walk-jump, with body rotation^ arms at side horizontal, 12. Sit down. Rest hands on floor. (a) Flex thigh and leg. (b) Flex both thighs and legs. (c) Flex thigh. (d) Flex both thighs. 13. Lie on abdomen, arms at side horizontal — Hold arms and legs off the floor several seconds. 14. Front leaning-rest — Dip and clap hands alternately. 15. Side leaning-rest — Flex free thigh and swing free arm back- ward. 16. Back leaning-rest — Circumduct one thigh. 17. Stand — Stride-jump, swing arms between legs with forward bend from and to,. (a) Arms side horizontal. (b) Arms vertical. (c) Both hands on one shoulder, return to other. Spaldmgs Athletic Library, 69 18. Stride-stand. Rotate body, flexing thigh and leg. Simply bend the knee alternately. (a) Arms at side horizontal. (b) Arms at front horizontal. 19. Stand, arms at side horizontal. Charge, bend and rotate body. (a) Forward. (b) Side. (c) Rear. 20. Balance. (a) Forward bend with one thigh extended. Thrust to front horizontal. (b) Side bend with one thigh abducted. Thrust sideways. Cc) Full squat, and (i) Thrust to various positions. (2) Arm swings. GRADED DRILL No. 6. 1. Stand— 7%rz/5/5. "^ (a) Forward, with thigh and leg flexion. (b) Sideways, with thigh abduction. (c) Vertical, with leg flexion. 2. Stand— A^^^>^ movements. (a) Hands on forehead. Rear oblique charge with forward bend of body and neck. (b) Hands on side of head. Side charge and resist on opposite side of head. i^z) Hands on back of head. Forward charge and backward bend of body and head. (d) Hands on back of head. Half squat and extend and re- tract chin. 3. Stride— stoop— stand. Arm swings. (a) Swing forward up and rotate body. (b) Swing sideways up and rotate body. (c) Swing in horizontal plane and small forward bend. (d) Circumduct arms at side horizontal and small backwara /O S'patding's Athletic Library. 4. Stand, arms vertical. Hip bend with rear oblique charge- 5. Stand, arms vertical. Side bend with opposite side charge. 6. Stand, arms vertical. Arch bend with forward oblique charge. 7. Stand, hands side of shoulders. Charge. (a) Forward, with forward bend and thrust to floor. (b) side, with side bend and thrust to floor. (c) Rear oblique, with forward bend and thrust to floor. 8. Stand. Leg movements. (a) With arms vertical. Flex thigh and forward bend, touch toe. (b) With arms vertical. Abduct thigh and side bend. (c) With arms front horizontal. Extend thigh and spread arms. 9. Stand, hands on hips. Hop. (a) Alternate foot, flexing the other thigh and leg. (b) Alternate foot, flexing the other thigh. (c) Alternate foot, flexing the other thigh and leg, then ex- tending leg. (d) Alternate foot, extending and flexing the other thigh. (e) Alternating foot, abducting the other thigh. Jo. Squat. (a) With arms vertical. Forward bend on descent. (b) Stride-jump, raiising arms to side horizontal and on return squat. (c) Attention — Full squat, then extenid leg forward, raising arms to front horizontal. 11. Stand, arms vertical — Squat-rest, then extend thighs and legs to front leaning-rest and dip at same time. 12. Stand — Jump. (a) Upward, flexing one thigh and extending the other. (b) Upward, flexing and abducting thighs and touching toeS with hands. (c) Stride-stand, hands on hips — Jump forward with one- half turn and return. 13. Sitting, arms front horizontal — Abduct thighs and spread arms. Spalding's Athkiic Library. 7i 14. Lie down on back, arms extending horizontally near the head. (a) Flex thighs, swing arms forward (elevating shoulders from floor) and touch feet. (b) Raise arms, head, shoulders and feet off the floor and retain the position for several seconds. 15. Lie on abdomen. (a) Arms vertical. Raise arms and legs from the floor and retain the position several seconds. (Fig. 45.) (b) Position as in (a), then bend sidewise, abducting thigh and touch leg with hand. 16. Lie on side, arms extended near head. Flex and extend free thigh and touching foot with free hand. 17. Front leaning-rest. (a) Stride-jump with arms. (h) Dip and stride-jump with arms alternately. 18. Forward bend. (a) Stride-stand, hands at side horizontal, forward bend and swing arms between legs and on the return squat and cir- cumduct arms. (b) Stand, hands side shoulders. Side charge, forward bend and swing arms between legs and on the return side thrust. (c) Attention. Stride-jump, forward bend and swing arms between legs and on the return swing arms forward to vertical. 19. Rotate body. (a) In stride-stand, rotate with side thrusts. (b) In stride-stand, rotate with side thrusts and forward bend. (c) In stride-stand, rotate with side thrusts and backward bend. (d) Stand, hands on hips, rotate with side charge and for- ward benid, either left or right.- 20. Balance. (a) Forward bend with one thigh extended horizo-Mally — ■ Arm movements. (b) Side bend with one thigh abducted horizontally— JnaTI PORTLAND CLEVELAND SALT LAKE CITY COLUMBUS DENVER ATLANTA KANSAS CITY LOUISVILLE MILWAUKFI i^s Mr..,,poL,s desm'oines ^ON NEW ORLEANS ST, PAUL MONTREAL. C A n/\. TORONTO CAN ^ND EDINBURGH. SCOTLAND JGLAND GLASGOW. SCOTLAND ^^GLAND PARIS, FRANCE ^^LAND SYDNEY AUSTRAI 7A BROOK1.TM BOSTOW fmiAPtXPHlA MMDON. ENs/