O O L ■*N/\orics lf!ff!l! B/\NC;ROFT i I Class JLV^J^ Book -B^l GoEy'right]^"^ COPYRIGHT DEPOSm / '4 SCHOOL GYMNASTICS FREE HAND REVISED EDITION A GRADED COURSE OF PHYSICAL EXERCISES FOR SCHOOLS ILLUSTRATED WITH ONE HUNDRED AND NINETY-NINE PHOTOGRAPHS BY JESSIE H. BANCROFT DIRECTOR OF PHYSICAL TRAINING IN THE PUBLIC SCHOOLS OF NEW YORK CITY, BOROUGH OF BROOKLYN ' )' y ',' ' ' ' > BOSTON, U.S.A. D. C. HEATH & CO., PUBLISHERS 1903 Lfo THE LiBRAHY OF CONGRESS. Two Copies Receivec OCT T 1903 Copyrignt bntry CLASS 6 ^ XXC No OPY uJ, __ Copyright, 1896 and 1903, By JESSIE H. BANCROFT. c c c. , c. fc Contents PAGE Publisher's Note . . \ 5 Preface to Revised Editioia '€■ ";l' %: t h i_ , . kN !ift^ ^.^ -4 Arms Bent at Shoulder Level, Front View ARMS Bent at Shoulder Level, Arms Bent at Shoulder Level, Incorrect Side View Position Notes of Reference and Explanation 63 called mechanical rhythm and the other response work. In the mechanical rhythm the movements proceed in even time as to music, in a sense independently of the counting, which serves merely to check off the number of movements taken. This is the usual method for drill and calisthenic exercise. In the response method each count or cue is as much a signal as the executive command, and the movement is not made until that signal is heard. This latter method is recom- mended as immeasurably superior for the free-hand work. It requires somewhat closer attention from the pupils, but for that very reason the postural correction is greatly enhanced. Each movement is finished to its full terminal position, instead of falling short of it as is very likely to be the case in mechani- cal rhythm. The teacher has every movement in her control, instead of being led herself by the movement of the class. Where musical accompaniment is used, the mechanical rhythm has to be employed, and for this reason it is advised that only part of the free-hand work be taken with music. Most of the exercises are in measures of eight or sixteen counts. The teacher will, in repeating the exercise, continue the count to this number, rather than break it into a repetition of one — two, one — two, etc. The longer rhythm is less of a strain upon the child, and insures equal work for the two sides of the body. The figures after the command indicate how many counts are to be given to the exercise, three eights meaning one side eight counts, the other eight, and, in arm exercises, both arms together eight. In other than arm exercises, the third figure means to alternate the sides. The distribution of the counts should be strictly observed that the sides of the body may be equally exercised. Wherever there is apparent any uncertainty on the part of the pupils as to what movement they should make next, or its direction, the teacher should use a descriptive monosyllable or cue, instead of the count; such cues are suggested after 54 Notes of Reference and Explanation most exercises in which there is liable to be confusion. The words given are merely suggestions, however, and any others may be substituted for them. It is well, wherever feasible, to use monosyllables for cues. 14. Exercises in Series. — In almost every lesson of the free- hand work and in all of the apparatus lessons are to be found short series of exercises marked a, 6, c. These series are always composed of one or two simple exercises, and then, in most lessons, of a combination of the two ; as, for instance, an arm exercise, a foot exercise, and then the two taken together, indicated by the word combine^ or an equivalent. Wherever such a series occurs, the change from one exercise to the next is to be made without breaking the rhythm, or pausing for a separate command. This is accomplished by substituting some word or words for the last count before the change. Words, or cues, for these changes are also given in the lessons, but any words may be used as cues which convey the idea, provided they do not interrupt the regular rhythm, or time, of the exercise. 15. Music. — Wherever possible, it is highly desirable that some of the work be taken with musical accompaniment. In working with music the teacher should not count, but give merely the first command for each exercise and a cue for changes of side, etc. The pupils and music should start to- gether in response to the executive command, and the music should guide the rhythm. With many exercises the classes can sing, or one half sing or whistle while the other works. National airs and old ballads are especially suited to this purpose. 16. Leading. — The teacher will lead in new exercises. After an exercise is once understood the pupils should not be dependent upon the teacher's leading. Notes of Reference and Explanation 55 17. New Exercises are indicated by heavy type. The de- scriptive notes and illustrations follow the lesson. For any other exercises not understood, trace the command back through preceding lessons until its descriptive note is found. The analytical description of the exercises in the notes are for the teacher, not for the children. ISTo such formal explanation of an exercise should be given to a class. Instead, the teacher should take the exercise herself and let the pupils catch it directly from imitation. The children should understand the postural effect of the various exercises as given in the notes, and work consciously on the parts mentioned. Older children should also understand how all exercise affects the nutritive processes of the body.^ 18. Programmes for Special Exercises, selected from the grade work, may be easily compiled. It is suggested that a better idea of the school work will be conveyed by having the first part of such programmes for special exercises taken in response to commands, and the latter part with music. For exhibit purposes very pretty effects can be produced by trimming the light apparatus for the girls with ribbon bows or fringed papers. 1 The notes have been made as little technical as possible, and it is un- necessary to state that their analysis of the anatomy and effects of the movements is by no means exhaustive. The object has been merely to indicate the main working part and the general postural or physiological effects. SCHOOL GYMNASTICS FREE-HAND First Year — First Half LESSON la Class — Stand ! (Open windows.) In this grade the teacher will probably have to open the windows, but, as in the higher grades, this can be done while the pupils are obeying the commands to stand, take distance, and stretch. Take distance ! Position ! 1. Stretching. 2. Drill on direction. 3. Marching. For a detailed description of all of the above points see Reference Notes. It will require several days to complete this lesson. Each step should be thoroughly taught, as this first drill in obeying commands lays the foundation for all future work. Pause distinctly between the two parts of each command, and insist that there shall be no movement until the executive command be heard. 57 58 School Gymnastics 1. 3. 4. 5. 6. 7. LESSON II a Stretching. Drill on direction. Marching. Hands on hips — Place ! Hands on shoulders — Place ! Arms folded behind — Place ! For positions of hands see Eeference Notes. Hands on hips — Place ! Arm stretching forward, both — One ! 8. Stretching. The same as 1, above. Hands on hips — Place ! Trunk bending sideways, right — One ! 8 — 8. 5. ARM STRETCHING FORWARD On the first count stretch the arms forward at shoulder level, palms turned inward; on the second count replace the hands on the hips, with an especial effort to broaden the chest and make the back narrow. Keep the shoulders squarely to the front. The movement should be a strong, steady stretch, entirely without jerking. This exercise is chiefly useful for gaining voluntary, isolated control of the arm as a whole. It uses the muscles on the front of the chest, and in the return movement those of the shoulder blades. The action of the latter can be plainly felt. First Year — First Half 69 7. TRUNK BENDING SIDEWAYS 1, bend the trunk of the body from the waist directly to the side ; 2, return to the erect position. Keep both feet flat upon the floor, and the knees stiff. Let the head relax and droop toward the lower shoulder. This exercise works directly upon the waist muscles, and expands the chest on the convex side by separating the ribs. Both of these effects are weakened by any yielding of the lower limbs, or by a forward bending of the upper shoulder. By the pressure exerted upon internal organs this exercise has a strong effect upon circulation and digestion, so coun- teracting some of the most harmful results of sedentary life. 60 School Gymnastics LESSON Ilia 1. Stretching. 2. Drill on direction. 3. Drill on positions of hands. (As in 4, Lesson 11.) 4. Marching. Hands on hips — Place ! 5. Arm stretching sideways, right — One ! 8 — 8—8. 6. Trunk bending sideways^ right — One ! 8 — 8. Correct Posture Incorrect Posture 5. ARM STRETCHING SIDEWAYS 1, stretch the arm sideways at shoulder level, palm down- ward ; 2, replace the hand on the hip. Keep the body upright, without any bending of waist or head. This exercise is useful mainly for its pull upon the chest laterally, by which it corrects the position of the upper part of the body. It is an excellent exercise for chest expansion. First Year — First Half 61 LESSOX IV a 1. Stretching. 2. Drill on direction. Drill on positions of hands. These two drills — on direction and positions of hands — will not be specified in succeeding lessons, but should be used at intervals throughout the term. 3. Marching. Arms folded behind — Place ! 4. Breathing— Begin ! Three times. Hands on hips — Place ! 5. Arm stretching sideways, right— One ! 8—8—8. 6. Rising on toes— One ! 8. 7. Trunk bending sideways, right— One ! 8—8. 4. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. See Eeference Note 9. This fixed position of the arms tends to hold the shoulders from an exaggerated lifting or shrugging during the inha- lation. 6. RISING ON TOES 1, rise on the toes; 2, heels down, quietly and without jarring. This exercise puts upon a tension all muscles that help to maintain the normal equilibrium, especially those that steady the ankles, knees, hips, and waist. It has a strong local effect upon the ankles and calves of the leg. 62 School Gymnastics LESSON Va 1. Stretching. 2. Marching and skipping. Note. — See Reference Notes for skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! Arm stretching sideways, right— One ! 8 — 8 — 8. Eising on toes — One ! 8. Bending leg upward, right— One ! 8 or 16. Cues — Right — down — left — down. Hands on hips — Place ! Trunk bending sideways, right — One ! 8 — 8. 4. 5. 6. 7, 6. BENDING LEG TJPWAKD 1, lift the thigh upward, bending the knee so as to flex the leg upon the thigh ; 2, foot down ; alternate the sides. Place the hands upon the desks if the balance is too difficult otherwise. There should be no dwelling upon the fine points of execution in this exercise. All that is wanted is a natural bending of the leg which shall be strong enough in the contraction of the muscles to affect the circulation. First Year — First Half 63 LESSON Via 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Hand on shoulder, right— One ! 8 — 8—8. 5. Arm stretching sideways, right — One ! 8 — 8- 6. Eising on toes — One ! 8. 7. Bending leg upward, right — One ! 8 or 16. Hands on hips — Place ! 8. Trunk bending sideways, right — One ! 8 — 8. -8. Correct Position Incorrect Position 4. HAND ON SHOULDER 1, place the right hand on the top of the right shoulder; 2, replace the hand on the hip. When the left hand is used, it is placed on the left shoulder. 64 School Gymnastics This exercise is a step toward the rotation of the shoulder joint and blade, a movement which has to be approached gradually to avoid the gymnastic faults of throwing the head forward and depressing the chest. The head should be held erect, the hand should be placed on the very top of the shoul- der instead of on the chest, and the elbow should be extended horizontally, rather than drooped toward the side as in the fundamental position, hands on slioulders. 1. 2. 3. 4. 5. 6. 7. LESSON Vila Stretching. Marching and skipping. Arms folded behind — Place ! Breathing — Begin ! Three times. Hands on hips — Place ! Hand on shoulder, right — One ! Point step forward, right — One ! Rising on toes — One ! 8. Trunk bending sideways, right — One ! 8—8—8. 8—8. 8. 5. POINT STEP FORWARD 1, lift the foot and touch the toe forward; 2, foot in position. Keep the shoulders (upper part of body) perfectly still and the knees stiff. Do not drag or scuff the foot on the floor. The weight should remain entirely on the stationary foot. This is a balance movement, assist- ing to erect posture and beginning an isolated control of the lower muscular groups; namely, those of the thigh and hip. First Year — First Half Q6 LESSON Villa 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Note. — Both inhaling and exhaling through the nostrils. Hands on hips — Place ! 4. Hand on shoulder and head, right — One ! 8—8 — 8. Cues. — SJioulder — head — slioulder — hip. 5. Point step forward, right — One ! 8 — 8 — 8. 6. Clapping— One ! 8. C UES . — Clap — clap — etc, — place. 7. Trunk bending sideways, right — One ! 8 — 8. 66 School Gymnastics 4. HAND ON SHOULDER AND HEAD 1, hand on shoulder ; 2, hand on head, the tips of the fingers touching the top of the head; 3, hand on shoulder again; 4, replace the hand on the hip. Correct Posture Incorrect Posture The position of the hand on the head is a progression from that of the hand on the shoulder, as the nearer the arm approaches the vertical, the more extended is the muscular action, and the stronger the inclination to yield to the faults of posture noted for the liand on shoulder. The same precaution should be observed as to an erect position of the head and a lateral one for the elbow. The wrist and elbow should be well lifted. First Year — First Half 67 6. CLAPPING 1, clap tlie hands; 2, turn them over and clap with the other hand upper- most; clap in tliis alternate way to 7; 8, hands on hips. The clapping should be vigorous to stimulate circulation. Clapping 4. 5. 6. 7. 8. LESSON IX a Stretching. Marching and skipping. Arms folded behind — Place ! Breathing — Begin ! Three times. Hands on hips — Place ! Hand on shoulder and head, right — One ! 8 — 8 — 8. Point step sideways, right — One ! 8 — 8. Clapping — One ! 16. Rising on toes — One ! 8. Trunk bending sideways, right — One ! 8 — 8. 68 School Gymnastics 6. POINT STEP SIDEWAYS 1, touch the toe directly to the side; 2, heels together. As in the point step forward, the body should be held steadily, and the foot lifted and touched lightly, not dragged or scuffed. If there is difficulty in getting the direc- tion accurate, in the first lesson have the children extend the arm to the side, as a guide, and place the foot under it. The general effect of this exer- cise upon carriage is similar to that of the point step forward, though the muscular action differs. LESSON Xa 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm stretching sideways and clapping — One ! 8. Eepeat. Cues. — Stretch — dap — stretch — clcip — etc. — place, 5. Point step sideways, right — One ! 8 — 8. 6. Trunk bending sideways, right — One ! 8 — 8. 4. ARM STRETCHING SIDEWAYS AND CLAPPING 1, stretch both arms sideways; 2, clap; 3, arms sideways; 4, clap ; 5, 6, 7, repeat ; 8, hands on hips. First Year — Second Half LESSOK 16 For details of preliminaries, stretching, positions of hands, marching, etc., see Eeference Notes. Class — Stand ! (Monitors open windows.) Take distance ! Position ! Drill on direction. 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm stretching sideways and clapping — One ! 16. 5. Rising on toes with arm stretching sideways — One ! 16. 6. Point step sideways, right — One ! 8 — 8. 7. Trunk tending sideways, right — One ! 8 — 8. 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. See Eeference ISTote 9. 4. ARM STRETCHING SIDEWAYS AND CLAPPING 1, stretch both arms sideways ; 2, clap ; 3, arms sideways ; 4, clap; 5, 6, 7, repeat; 8, hands on hips. For the arm stretching see page 60, and for clapping page 67. 70 School Gymnastics 5. RISING ON TOES WITH ARM STRETCHING SIDEWAYS 1, rise on the toes and extend both arms sideways ; 2, heels down and hands on hips. This is a progression in balance work from the rising on toes as previously taken, as extending the arms makes equi- librium more difficult by raising the center of gravity, and the waist-muscles do not here have the steadying support of the hands on the hips. 6. POINT STEP SIDEWAYS 1, touch the toe directly to the side ; 2, heels together. As in the point step forward, the body should be held steadily, and the foot lifted and touched lightly, not dragged or scuffed. If there is difficulty in getting the direction accurate, in the first lesson have the children extend the arm to the side, as a guide, and place the foot under it. See illustration on page 68. 7. TRUNK BENDING SIDEWAYS 1, bend the trunk of the body from the waist directly to the side ; 2, return to the erect position. Keep both feet flat upon the floor, and the knees stiff. Let the head relax and droop toward the lower shoulder. See illustration in Lesson II a. LESSON II h 1. Stretching. 2. Marching and skipping. Arms folded behind — Place! 3. Breathing — Begin! Three times. Hands on hips — Place ! 4. Arm stretching sideways and clapping, alternately- One ! 16. 5. Rising on toes with arm stretching sideways — One ! 16. 6. Trunk bending sideways, right — One! 8 — 8. First Year — Second Half 71 LESSON III 6 1. Stretching. 2. Marching and skipping. Note. — Eemember to give an occasional drill on direction. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm stretching sideways and clapping, alternately — One ! 16. 5. Bending leg upward, right— One ! 8—8. 6. Eising on toes with arm stretching sideways — One! 16. 7. Trunk bending sideways, right — One ! 8 — 8. 5. BENDING LEG UPWARD 1, lift the thigh upward, bending the knee so as to flex the leg upon the thigh; 2, heels together; alternate the sides. Place the hands upon the desks if the balance is too difficult otherwise. See illustration on page 62. There should be no dwelling upon the fine points of execu- tion in this exercise. All that is wanted is a natural bending of the leg which shall be strong enough in the contraction of the muscles to affect the circulation. 72 School Gymnastics LESSON IV 6 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Note. — Both inhaling and exhaling through the nostrils. Hands on hips — Place ! 4. Arm circle and clapping — One ! 8 or 16. Cues. — Circle — clap — circle — clap — etc. — hips, 5. Bending leg upward, right— One ! 8 — 8. 6. Eising on toes — One ! 16. Note. — With hands on hips. 7. Trunk bending sideways, right — One ! 8 — 8. 4. ARM CIRCLE AND CLAPPING 1, raise both arms in a circle over the head; 2, clap; 3, circle ; 4, clap ; continue to alternate these movements to 7; 8; hands on hips. See illustration in Lesson V a Second Year. LESSON V& 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm circle and clapping — One ! 16. 5. Bending leg upward, right — One ! 8 — 8. 6. Eising on toes — One ! 16. 7. Trunk bending sideways, right — One ! 8 — 8. First Year — Second Half i:i lesso:n" VI 6 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Hand on shoulder and head, right — One ! 8 — 8 — 8. XoTE. — As in Lesson VIII a. 5. Point step sideways, right — One ! 8 — 8. Note. — As in Lessons IX a and I h. 6. Rising on toes with arm stretching sideways — One ! 16. 7. Trunk bending sideways, right — One ! 8 — 8. LESSON VII h 1. Stretching. 2. Marching and skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Hand on shoulder and head, right — One ! 8 — 8 — 8. 5. Point step sideways, right — One ! 8 — 8. 6. Rising on toes with clapping — One ! 16. 7. Trunk bending sideways, right — One ! 8 — 8. 6. RISING ON TOES WITH CLAPPING 1, rise on the toes and clap ; 2, heels down and hands on hips. 74 School Gymnastics LESSON VIII & 1. Stretching. 2. Marching and skipping. Arms folded behind — ^Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Hand on shoulder and head, right — One ! 8 — 8 — 8. 5. Point step forward, right — One ! 8 — 8. 6. Trunk bending sideways, right — One ! 8 — 8. 5. POINT STEP FORWARD 1, lift the foot and touch the toe forward ; 2, foot in posi- tion. Keep the shoulders still and squarely to the front. See illustration in Lesson Vila. LESSON IX & 1. Stretching. 2. Marching and skipping. Arms folded behind — Place! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm circle and clapping — One ! 16. Note. — As in Lesson IV h. 5. Point step forward, right — One ! 8 — 8. 6. Rising on toes and clapping — One ! 16. 7. Trunk bending sideways, right — One ! 8 — 8. First Year — Second Half 75 LESSON X6 1. Stretching. 2. Marching and skipping. Arms folded behind — Place! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm circle and clapping — One ! 16. 5. Point step sideways, right — One ! 8 — 8. Note. — As in Lesson IX a and I h, 6. Kising on toes and clapping — One ! 16. 7. Trunk bending sideways, right — One ! 8 — 8. Second Year — First Half LESSOR la For details of preliminaries, stretching, positions of hands, etc., see Reference Notes. Class— Stand ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching. See Reference Kotes for details of marching and tactics. Formal tactics should be introduced in this grade. In this lesson take marking time, forward marching, and halting. Hands on hips — Place ! 3. Arm stretching sideways, right — One ! 8 — 8 — 8. Position ! 4. Running in place — Start ! Note. — See Reference Notes. Hands on hips — Place ! 0. Trunk bending sideways, right — One ! 8 — 8. 3. ARM STRETCHING SIDEWAYS 1, stretch the arm sideways at shoulder level, palm down- ward; 2, replace the hand on the hip. Keep the body up- right, without any bending at the waist. See illustration in Lesson I a, Fourth Year. 76 Second Year — First Half 77 This exercise is useful mainly for its pull upon the chest laterally, by which it corrects the position of the upper part of the body. It is an excellent exercise for chest expansion. 5. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor, and the knees stiff. The head should droop toward the lower shoulder. The bending should be to an obtuse angle, and as far as can easily be done without strain. There should be no rotating of the trunk forward or backward of the lateral line. This exercise works directly upon the waist muscles, and ex- pands the chest on the convex side by separating the ribs. Both of these effects are weakened by any yielding of the lower limbs, or by a forward bending of the upper shoulder. By the pressure exerted upon internal organs this exercise has a strong effect upon circulation and digestion. 78 School Gymnastics LESSON II a 1. Stretching. 2. Marching and skipping. Note. — See Reference Notes for skipping. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm stretching sideways, right — One ! 8 — 8. 5. Point step sideways, right — One ! 8 — 8. Position ! 6. Jumping forward and backward — Start ! Jump from ten to fifteen times. Note. — See Eeference Notes. Hands on hips — Place ! 7. Trunk bending sideways, right — One ! 8 — 8. 3. BREATHING Inhale a deep breath through the nostrils, and exhale through the mouth. Eepeat three times. See Eeference Note 9. If the arms are placed correctly across the small of the back, with the hips held well back, the chest will be thrown forward and upward. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. Second Year — First Half 79 5. POINT STEP SIDEWAYS 1, touch the toe directly to the side, stretching the instep as straight as possible; 2, heels together. As in the point step forward, the weight should be held steadily on the stationary foot. Keep the shoulders squarely to the front, and the knees stiff. This exercise gives isolated con- trol of the leg. It also serves as a balance exercise. LESSON Ilia 1. Stretching. 2. Left— Face ! Right— Face ! Note.— See Eeference Notes. Marching. Arms folded behind— Place ! 3. Breathing— Begin ! Three times. Hands on hips — Place ! a. Arm stretching sideways, right— One ! 8—8—8. h. Foot! 8—8. Cues.— ^'/cZe— p/ace. Note. — Point step sideways, c. Combine ! 8 — 8. Position ! o. Eunning in place — Start ! Hands on hips — Place ! 6. Trunk bending sideways, right— One ! 8—8. 80 School Gymnastics 4 c. COMBINATION OF POINT STEP AND ARM STRETCHING SIDE- WAYS 1, point step to the side with the right foot and both arms stretched sideways, the right arm to the right, the left arm to the left ; 2, heels together and hands on hips. This combination, through the muscular tension required to maintain the equilibrium steadily, is more effective for culti- vating an erect spine and expanded chest than the same move- ments taken singly. Second Year — First Half 81 LESSON IV a 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! a. Arm stretching sideways^ right — One ! 8 — 8. h. Foot! 8—8. I Cues. — Side — place. ic. Combine! 8—8. Knee bending— One ! 16. Position ! Eunning in place — Start ! Hands on hips — Place ! Trunk bending sideways, right — One ! 8 — 8. 4. 5. KNEE BENDING 1, bend both knees diagonally forward; 2, straighten the knees. The heels should remain on the floor and the back should be straight and erect. See illustration in Lesson VI a, Third Year. This exercise affects the circulation through the strong work demanded of the thigh muscles. 82 School Gymnastics LESSON Va 1. Stretching. 2. Marching and running. Note. — See Eeference Notes for running. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm in half circle over head, right — One ! 8 — 8 — 8. o. Knee bending — One ! 16. 6. Rising on toes — One ! 16. Position ! 7. Jumping forward and backward — Start! From ten to fifteen times. Note. — See Eeference Notes for jumping. Hands on hips — Place ! 8. Trunk bending sideways, right — One ! 8 — 8. 3. BREATHING In this and succeeding lessons, both the inhaling and exhal- ing should be through the nostrils. The exhaling should be slower than when done through the mouth. Second Year — First Half 83 4. ARM HALF CIRCLE OVER HEAD 1, raise the arm directly upward, bending the elbow and wrist to form a half circle over the head; 2, replace the hand on the hip. When both arms are raised, let the lingers lap, right hand over left. They will touch, but should not clasp. This exercise is a step toward the straight upward extension of the arm which is given in higher grades. It brings into play muscles on the front, side, and back of the chest, and on the top of the shoulder. It is a corrective for the posture of this part of the body, and cultivates an erect carriage of the head, if that be not allowed to yield to an inclination forward, or favored by placing the arms obliquely forward instead of directly over the head. This erect position of both head and arms should be carefully observed. 6. RISING ON TOES 1, rise on the toes ; 2, heels down, quietly and without jarring. This exercise puts upon a tension all muscles that help in maintaining the normal equilibrium, especially those that steady the ankles, knees, hips and waist. It has a strong local effect upon the ankles and calves of the legs. 84 School Gymnastics LESSON Via 1. Stretching. 2. Marching. Facings. Arms folded behind — Place! 3. Breathing — Begin ! Three times. Hands on hips — Place ! 4. Arm in half circle over head, right — One ! 8 — 8 — 8. 5. Knee bending — One ! 16. 6. Clapping— One! 8. Cues. — Clap — dap — etc. — hips, 7. Eising on toes — One ! 16. Position ! 8. Running in place — Start ! 9. Trunk bending sideways, right — One ! 8 — 8. 6. CLAPPING 1, clap the hands in front of the body, the arms bent and held in a natural posi- tion ; the first clap should be with the right hand coming down upon the left; 2, reverse the clap by bringing the left hand down upon the right; continue to clap with reverse positions of the hands to 7 ; 8, hands on hips. The clapping should be loud and strong. Second Year — First Half 85 LESSON Vila 1. Stretching. 2. Marching and skipping. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Three times. Hands on hips — Place ! a. Arm in half circle over head, right — One ! 8 — 8 — 8. 6. Bend! 8. Note. — Knee bending, c. Combine! 8 — 8. 5. ^ Clapping — One ! 16. Note. — Do not return the hands to the hips until the last count ; the teacher should indicate this return by her manner of counting, or by the use of a cue. Position ! 6. Jumping forward and backward — Start ! From ten to fifteen times. Hands on hips — Place ! 7. Head bending sideways, right — One ! 8 — 8. 8. Trunk bending sideways, right — One ! 8 — 8. 4. 4 c. COMBINATION OF KNEE BENDING AND ARMS IN CIRCLE 1, bend both knees and raise both arms in a circle over the head ; 2, knees straight and hands on hips. 86 School Gymnastics 7. HEAD BENDING SIDEWAYS 1, bend the head to the side, as though to touch the ear to the shoulder, though the head will not bend so far ; 2, return to the erect position. The shoulders should be kept perfectly still throughout — no shrugging. Correct Posture Incorrect Posture This exercise brings into strong action the muscles on the sides of the neck, and, like all head movements, accelerates the circulation to and from the brain. Second Year — First Half 87 LESSON VIII a 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. ISToTE. — As in Lesson I a. 5. Bending leg upward, right —One ! 16. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Running in place — Start ! Hands on hips — Place ! 8. Rising on toes — One ! 16. Hands on hips — Place ! ^9. Trunk bending sideways, right — One ! 8 — 8. 5. BENDING LEG UPWARD 1, lift the thigh upward, bending the knee so as to flex the leg upon the thigh; 2, heels together; alternate the sides. There should be no dwelling upon the fine points of execution in this exercise. All that is wanted is a natural bending of the leg which shall be strong enough in the contraction of the muscles to affect the circulation. See illustration on page ^2, 88 School Gymnastics LESSON IX a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching sideways, right — One! 8 — 8 — 8. 5. Bending leg upward, right — One ! 16. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping forward and backward — Start ! fifteen times. Hands on hips — Place ! 8. Rising on toes with arm circle — One! 16. Hands on hips — Place ! 9. Trunk bending sideways, right —One ! 8—8. From ten to 8. RISING ON TOES WITH ARM CIRCLE 1, rise on the toes and raise the arms in a circle over the head ; 2, heels down and hands on hips. Second Year — First Half 89 LESSON Xa 1. Stretching. 2. Marching and skipping. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Clapping and arm circle — One ! 8. Cues. — Clap — circle — clap — circle — etc. — hips. 5. Bending leg upward^ right — One ! 16. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping forward and backward — Start! From ten to fifteen times. Hands on hips — Place ! 8. Eising on toes with arms in circle — One ! 16. 9. Trunk bending sideways, right — One ! 8 — 8. 4. CLAPPING AND ARM CIRCLE 1, clap the hands ; 2, raise the arms in a circle over the head ; 3, clap the hands ; 4, arm circle ; continue to alternate the two movements to 7 ; 8, hands on hips. Second Year — Second Half LESSON I& For details of preliminaries, stretching, positions of hands, marching, etc., see Reference Notes. Class — Stand ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm in half circle over head, right — One ! 8 — 8 — 8. 5. Knee bending — One ! 16. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping forward and backward — Start ! From ten to fifteen times. Note. — See Eeference Notes. Hands on hips — Place ! 8. Rising on toes — One ! 16. 9. Trunk bending sideways, right — One ! 8 — 8. 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. For further explanation of this exercise see Lesson II a. 90 Second Year — Second Half 91 4. ARM HALF CIRCLE OVER HEAD 1, raise the arm directly upward, bending the elbow and wrist to form a half circle over the head ; 2, replace the hand on the hip. When both arms are raised, let the fingers lap, right hand over left. They will touch, but should not clasp. See Lesson Va. 5. KNEE BENDING 1, bend both knees diagonally forward; 2, straighten the knees. The heels should remain on the floor and the back should be straight and erect. See illustration in Lesson VI a. Third Year. 6. HEAD BENDING SIDEWAYS 1, bend the head to the side, as though to touch the ear to the shoulder, though it will not bend so far ; 2, return to the erect position. The shoulders should be kept perfectly still throughout — no shrugging. See Lesson VII a. 8. RISING ON TOES 1, rise on the toes as high as possible : 2, heels down quietly and without jarring, the weight remaining forward. 92 School Gymnastics 9. TRUNK BENDING SIDEWAYS 1, bend the trunk directly to the side ; 2, trunk erect. The head should be kept in a straight line with the trunk ; both feet should be flat upon the floor, and the knees stiff through- out the exercise. See Lesson I a, Third Year. LESSON 116 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm in half circle over head, right — One ! 8 — 8 — 8. h. Bend! 8. 4. \ Note. — Knee bending. Combine ! 8. Note. — As in Lesson VII a. 5. Head bending sideways, right — One ! 8 — 8. Position ! 6. Eunning in place — Start ! Hands on hips — Place ! 7. Rising on toes with arms sideways and clapping — One ! 16, Cues. — Stretch — clap — stretch — clap — etc. — place, 8. Trunk bending sideways right — One ! 8 — 8. I 7. RISING ON TOES WITH ARMS SIDEWAYS AND CLAPPING 1, rise on the toes and stretch both arms sideways at shoulder level ; 2, lower the heels and clap the hands ; continue to alter- nate these two movements to 7 ; 8, heels down and hands on hips. Second Year — Second Half 93 LESSON III 6 1. Stretching. 2. Marching and skipping. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. XoTE. — Exhale quietly through the nostrils. Hands on hips — Place ! Arm in half circle over head, right — One ! 8 — 8 — 8. Bend ! 8. Combine ! 8 or 16. 5. Head turning, right — One ! 8 — 8. Position ! G. Jumping forward and backward — Start ! From ten to fif- teen times. Hands on hips — Place ! 7. Rising on toes with arms sideways and clapping — One I 16. 8. Trunk bending sideways, right — One ! 8 — 8. I a. I I c. 5. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder ; 2, return to the front. Keep the shoulders squarely to the front throughout. This exercise uses most of the muscles of the neck and stimulates the circula- tion to and from the brain. 94 School Gymnastics LESSON IV b 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm circle, both — One ! 16. 5. Bending leg upward, right— One ! 16. 6. Head turning, right — One ! 8 — 8. Position ! 7. Eunning in place — Start ! Hands on hips — Place ! 8. Kising on toes with arms sideways and clapping — One ! 16. 9. Trunk bending sideways, right — One ! 8 — 8. 5. BENDING LEG UPWAKD 1, lift the thigh upward, bending the knee so as to flex the leg upon the thigh ; 2, heels together ; alternate the sides. There should be no dwelling upon the fine points of execution in this exercise. All that is wanted is a natural bending of the leg which shall be strong enough in the contraction of the muscles to affect the circulation. See illustration on page 62. Second Year — Second Half 95 LESSON V h 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. Note. — As in Lesson I a, 5. Bending leg upward, right — One ! 16. 6. Head bending sideways, right — One ! 8 — 8. 7. Springing, feet sideways — Start ! From ten to fifteen times. KoTE. — See Eeference Notes. 8. K/ising on toes with arms sideways and clapping — One! 16. 9. Trunk bending sideways, right — One ! 8 — 8. LESSON VI b 1. Stretching. 2. Marching and skipping. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place! 4. Arm stretching sideways, right — One ! 8—8 — 8. 6. Bending leg upward, right — One ! 16. 6. Head bending sideways, right — One ! 8 — 8. 7. Springing, feet sideways — Start ! From ten to fifteen times. 8. Stepping forward and rising on toes, right — One ! 8 — 8. Cues. — Step — up — down — up — down — etc. — place, 9. Trunk bending sideways, right — One ! 8 — 8. 96 School Gymnastics 8. STEPPING FORWARD AND RISING ON TOES 1, take a long step forward, both feet flat upon the floor, the weight equal; 2, rise on the toes; 3, heels down; continue to raise and lower the heels to 7 ; 8, heels together. The elongated base, which affords a slighter support, makes this a more difficult balance movement than the rising on toes with the heels together. LESSOR VII h 1. Stretching. 2. Marching and running. Eacings. Arms folded behind — Place! "8. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Hand on shoulder and circle, right — One ! 8—8 — 8. Cues. — Shoulder — circle — shoulder — hip. 5. Bending leg upward, right — One ! 16. 6. Head turning, right — One ! 8 — 8. 7. Springing, feet sideways — Start ! Prom ten to fifteen times. 8. Stepping forward and rising on toes, right — One ! 8 — 8. 9. Trunk bending sideways, right — One ! 8 — 8. Second Year — Second Half 97 4. HAND ON SHOULDER AND CIRCLE 1, place the hand on the top of the shoulder, the elbow point- ing directly to the side and at shoulder level ; 2, raise the arm in a half circle over the head ; 3, hand on shoulder ; 4, hand on hip. LESSON VIII h 1. Stretching. 2. Marching and skipping. Facings. Arms folded behind — Place! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Hand on shoulder and circle, right — One ! 8 — 8 — 8. 5. Knee bending — One I 16. Note. — As in Lessons IV a and I h. 6. Head turning, right — One ! 8 — 8. Position ! 7. Jumping forward and backward — Start ! From ten to fifteen times. Hands on hips — Place ! 8. Stepping forward and rising on toes, right — One ! 8 — 8. 9. Trunk bending sideways, right — One ! 8 — 8. 98 School Gymnastics LESSON 1X6 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Hand on shoulder and circle, right — One ! 8 — 8 — 8. 5. Knee bending — One! 16. 7. Head turning, right — One ! 8 — 8. 8. Springing, feet sideways — Start! From ten to fifteen times. 9. Stepping forward and rising on toes with hands on shoulders and in circle ; right foot — One ! 8 — 8. Cues. — Out — up — down — place. 10. Trunk bending sideways, right — One ! 8 — 8. 9. COMBINATION OF STEPPING FORWARD AND RISING ON TOES WITH HANDS ON SHOULDER AND IN CIRCLE 1, step forward and place both hands on shoulders ; 2, rise on toes, arms in circle over head ; 3, heels down and hands on shoulders ; 4, heels together and hands on hips. Second Year — Second Half 99 LESSON X6 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. 5. Knee bending — One ! 16. 6. Head turning, right — One ! 8 — 8. Position ! 7. Running in place — Start ! Hands on hips— Place ! 8. Stepping forward and rising on toes with hands on shoulders and in circle, right foot — One ! 8 — 8. Cues. — Out — up — doum — place. 9. Trunk bending sideways, right — One ! 8 — 8. L.ofC. Third Year — First Half LESSO:^ la For details of preliminaries, stretching, positions of hands, etc., see Reference Notes. Class — Stand ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching. Note. — See Eeference Notes for marching and tactics. In this and subsequent lessons the tactics learned in previous grades should be reviewed. The " About — Face ! '' should be taken for the first time in this year. Hands on hips — Place ! 3. Arm stretching sideways, forward, sideways and to place, right— One ! 8—8—8. Cues . — Side — fonvard — side — place. Position ! 4. Running in place — Start ! Note. — See Eeference Notes. Hands on hips — Place ! 5. Trunk bending sideways, right — One ! 8 — 8. 3. ARM STRETCHING SIDEWAYS. FORWARD, SIDEWAYS AND TO PLACE 1, stretch both arms sideways, palms downward; 2, move them to the position of arm stretching forward, palms inward ; 100 Third Year — First Half 101 3, return to the side position, palms downward ; 4, hands on hips. Keep the head erect throughout. Do not let the elbows bend in moving from the side to the forward position or vice versa. This succession of movements makes one of the finest of exercises for chest expansion if the head be held erect and the arms pushed backw^ard with a strong tension, as though swim- ming. The movement differs, however, in details, from the breast stroke in swimming. 5. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position, Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. The bending should be to an obtuse angle, and as far as can easily be done w^ith- out strain. There should be no rotating of the trunk forward or backward of the lateral line. This exercise works directly upon the Avaist muscles and ex- pands the chest on the convex side by separating the ribs. Both of these effects are w^eakened by any yielding of the lower limbs, or by a forward bending of the upper shoulder. By the pressure exerted upon internal organs this exercise has a strong effect upon circulation and digestion. 102 School Gymnastics LESSON II a 1. Stretching. 2. Marching. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching sideways, forward, sideways and to place, right— One ! 8—8—16. Cues. — Side — foncard — side — place, 5. Bending leg backward, right---One ! 8 — 8. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Running in place — Start ! Hand on hips — Place ! 8. Trunk bending sideways, right — One ! 16 — 16. 3. BREATHING Inhale a deep breath through the nostrils, and exhale through the mouth. Eepeat three times. See Eeference Note 9. If the arms be placed correctly across the small of the back, with the hips held well back, the chest will be thrown forward and upward. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. Third Year — First Half 103 5. BENDING LEG BACKWARD Correct Position Incorrect Position 1, lift the foot backward and flex the lower leg hard upon the thigh ; the bent knee should touch the straight one or be drawn back of such position, never forward; 2, foot to position. 104 School Gymnastics 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though the head will not bend so far ; 2, return to an erect position. The shoulders should be kept perfectly still throughout — no shrugging. This exercise, like all head move- ments, accelerates the circulation to and from the brain. LESSON Ilia 1. Stretching. 2. Facings. Marching and running. jSTote. — See Reference Notes for the running. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! Arm stretching sideways, right — One ! 8 — 8. Hands on hips — Place ! Bending leg backward, right — One! 16 — 16. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping forward and backward — Start! Jump from ten to fifteen times. Note. — See Eeference Xotes. Hands on hips — Place ! 8. Trunk bending sideways, right — One ! 16 — 16. 4. 5. 6. Third Year — First Half 105 4. ARM STRETCHING SIDEWAYS, FROM HANDS ON SHOULDERS 1, stretch the arm sideways at shoulder level, palm upward; 2, replace the hand on the shoulder. The stretching should be hard and felt to the finger tips, and the hand should be bent backward, toward the floor, to stretch the fingers, palm, and wrist. Keep the head erect. This stretching of the arms with the palms upward rotates the shoulders backward, lifts the chest upward and forward and draws in the shoulder blades. These effects upon the chest and shoulder blades will be lost if there be not a strong tension throuorhout the arm. 106 School Gymnastics LESSOX IV a 1. Stre telling. 2. Facings. Marching and running. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. Hands on hips — Place ! 6. Point step backward^ right — One ! 8 — 8. Position ! 6. Jumping forward and backward — Start ! Jump from ten to fifteen times. Hands on hips — Place ! 7. Head bending sideways, right — One ! 8 — 8. 8. Trunk bending forward — One ! 8. 9. Trunk bending sideways, right — One ! 16 — 16. 3. BREATHING In this and succeeding lessons both the inhaling and exhaling should be through the nostrils. The exhaling should be slower than when done through the mouth. 5. POINT STEP BACKWARD 1, extend the foot directly back- ward, touching the inner side of the toe on a line with the position from which it started ; 2, heels together. The knees should be Third Year — First Half 10' straight, the body perfectly still, and the weight firmly main- tained on the forward foot. This point step should be taken with a strong pull from the waist, so as to contract the lower muscles of the back, which serve to hold the trunk erect. By increasing the curve of the spine, the convexity of the front of the body is enhanced, the exercise thus becoming serviceable for the posture and expan- sion of the chest. All of these effects, however, are lost by any forw^ard inclination of the upper part of the body. Correct Position Incorrect Position 8. TRUNK BENDING FORWARD 1, bend the trunk directly forward ; 2, resume the erect posi- tion. The bending should be from the hips, not from the waist, the back remaining straight and the head in a line with 108 School Gymnastics it, not relaxed or drooping. Keep the knees stiff. Classes should face to the side of the room upon hearing the command for this exercise, and return to the front after the last move- ment. This exercise works directly upon the back muscles, which straighten the trunk after the bending. LESSOX Va 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching upward^ right — One ! 8—8 — 8. 5. Point step backward, right — One ! 8 — 8. Position ! 6. Jumping forward and backward — Start! Jump from ten to fifteen times. Hands on hips — Place ! 7. Head turning, right— One ! 16 — 16. Cues. — Turn — jrress — relax — front, 8. Rising on toes — One ! 16. 9. Trunk bending forward — One I 8. 10. Trunk bending sideways, right — One ! 16 — 16. 4. ARM STRETCHING UPWARD 1, stretch the arm vertically upward, palm turned inward ; 2, replace the hand on the hip. Be sure to keep the head erect and hips well back. Third Year — First Half 109 This exercise works strongly upon the muscles that lift the ribs upward and outward. It thus expands the chest and in- creases its depth if the head is not allowed to yield to a strong Correct Posture Incorrect I'osture inclination forward. Through the resistance to this forward tendency the exercise becomes a corrective for the carriage of the head. 7. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder; 2, press the head still farther to the side; 3, relax to the position taken on the first count ; 4, face to the front ; keep the shoulders squarely to the front through- out. 110 School Gymnastics By the pressure exerted upon the arteries and veins, this exercise has a strong effect upon the circulation. 8. RISING ON TOES 1, rise on the toes ; 2, heels down quietly and without jar- ring. Keep the weight forward. This exercise puts upon a tension all muscles that help in maintaining the normal equilibrium, especially those that steady the ankles, knees, hips, and waist. It has a strong local effect upon the ankles and calves of the legs. LESSON VI a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching upward, right — One ! 8 — 8 — 8. 5. Foot! 8—8. Cues. — Point — place — point— place, Note. — Point step backward. , c. Combine ! 8 — 8. 5. Knee bending — One ! 16. 6. Head turning, right — One ! 16 — 16. Cues. — Turn — p)ress — relax — front, 7. Rising on toes — One ! 16. 8. Trunk bending forward — One ! 8. 9. Trunk bending sideways, right — One ! 16 — 16. 4. Third Year — First Half 111 4 c. COMBINATION OF POINT STEP BACK- WARD AND ARM STRETCHING UPWARD 1, point step backward and both arms stretched upward simulta- neously; 2, heels together and hands on hips. Be sure to keep the elbows straight, the head erect, and the weight on the forward foot. Do not loreak the rhythm in chang- ing from a to 6 or from h to c. See Eeference Note 14. This combination is one of the most effective for postural correc- tion of the back, chest, and head. 5. KNEE BENDING 1, bend both knees diagonally forward ; 2, straighten the knees. The heels should remain on the floor and the back straight and erect. The bending should be deep enough to bring the thigh muscles well into action. 112 School Gymnastics LESSOR Vila 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Eour times. Hands on hips — Place ! f a. Arm stretching upward, right — One ! 8 — 8 — 8. h. Foot! 8—8. Cues. — Point — place — point — place. ^ c. Combine ! 8 — 8. 5. Knee bending — One ! 16. 6. Head turning, right — One ! 16 — 16. 7. Hopping, right — Start ! 16 or 20 counts ; alternate the feet. See Reference Notes. 8. Trunk twisting, right— One ! 16—16. Cues. — Tidst — farther — relax — front, 9. Trunk bending forward — One ! 8. 4.^ 3. BREATHING While inhaling raise the arms straight outward and upward at the sides to shoulder level ; while exhaling sink the arms again to position. The breathing should be through the nostrils both ways. The arm action lifts and expands the floating ribs and so cultivates intercostal breathing. 8. TRUNK TWISTING 1, twist or rotate the trunk to the side from the ankles, as far as the body will easily turn ; 2, make a distinct effort to twist the trunk farther ; 3, ease the position to that assumed on 1 ; Third Year — First Half 113 4, face to the front. The move- ment should be from the ankles, the feet remaining firmly in place and flat upon the floor. The head should turn with the trunk but no farther. The twisting should bring the shoulders facing ob- liquely forward in the first few lessons; later they will approach more nearly to a position at right angles to their first, or normal, position. There should be no bending of the trunk sideways. This exercise brings strongly into play the muscles of the ab- domen and lower part of the back. The effect upon circulation and digestion is similar to that of the side bending of the trunk. LESSOX Villa 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Clapping and arm circle — One ! 16. Cues. — Clap — circle — clap — circle — etc. — liips. 5. Striding and bending knee forward, right— One ! 8 — 8. Cues. — Stride — bend — up — bend — up — bend — etc. — place. 6. Head turning, right — One ! 16 — 16. 7. Hopping, right — Start ! 16 to 20 counts ; alternate the feet. 8. Trunk twisting, right — One ! 16 — 16. 9. Trunk bending forward — One ! 8. 114 School Gymnastics 4. CLAPPING AND ARM CIRCLE 1, clap the hands ; 2, raise the arms in a circle over the head ; 3, clap the hands ; 4, arm circle ; continue to alternate the two movements to 15 ; 16, hands on hips. 5. STRIDING AND BENDING KNEE FORWARD 1, step forward so that the weight is carried equally by both feet ; 2, bend the forward knee, keeping the back knee straight, and both feet flat upon the floor; 3, straighten the forward knee; 4, 5, 6, 7, continue bending and straightening the knee ; 8, heels together. There should be no scuffing. This exercise is an analysis of one known in later lessons as charging, for which it prepares the way by the gaining of mus- cular control. The bending movement-works upon the muscles of the calf and thigh, and upon those of the lower part of the back which hold the trunk erect. Third Year — First Half 115 5. 6. 7. 8. 9. Stretching. WESSON IX a Marching. Facings. Breathing — Begin ! Four times. Hands on hips — Place ! a. Clapping and arm circle — One ! 8. h. Striding and bending knee forward, right — One ! 8 — 8. — Bepeat. Cues. — Stride — bend — up — bend — up — bend — etc, — place. c. Combine! 8 — 8. Head turning, right — One ! 16 — 16. Rising on toes with arms upward — One ! 8. Position ! Bunning in place — Start ! ^ Hands on hips — Place ! Trunk bending forward — One ! 8. Trunk bending sideways, right —One ! 16—16. 4 c. COMBINATION OF STRIDING AND BENDING KNEE FORWARD WITH CLAPPING AND ARM CIRCLE 1, stride forward and clap ; 2, bend the knee and circle the arms ; 3, straighten the knee and clap; alternate the movements to 7 ; 8, heels together and hands on hips. The combination of the knee bending and the upward position of the arms brings the back muscles well into play, and is 116 School Gymnastics very effective for correcting the posture of the. spine, chest, and shoulders. The erect position of torso and head should be carefully observed, that this effect may not be weakened or lost. 6. RISING ON TOES WITH ARMS UPWARD 1, rise on the toes and stretch both arms vertically upward with the palms facing ; 2, heels down and hands on hips. As in all balance movements, be sure that the heels are lifted as high as possible, and that the movement is deliberate and steady. The combination of the arm movement with the balance work increases the difficulty of the latter by raising the center of gravity, and by taking from the hips the steadying support of the hands. 4. LESSON Xa 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Clapping and arm circle — One ! 8. h. Striding and bending knee forward, right — One! 8 — 8. — Repeat. Cues. — Stride — bend — up — bend — up — bend — etc» — place, c. Combine ! 8 — 8. 6. Head turning, right — One ! 16 — 16. 6. Rising on toes with arms upward — One ! 16. Position ! 7. Running in place — Start ! Hands on hips — Place ! 8. Trunk twisting and pointing, right — One ! 8 — 8. 9. Trunk bending sideways, right — One ! 8 — 8. Repeat. Third Year — First Half 117 8. TRUNK TV/ISTING AND POINTING 1, twist the trunk to the full extent to the right side, stretch the right arm out at full length as in the ^^Arm stretching sideways/' and point directly to the rear; the head should turn so that the pupil may look in the direction of the pointing; the left hand should remain on the hip; 2, face to the front, hand on hip. In twisting to the left, point to the rear with the left hand. Keep the feet firmly on the floor throughout. Third Year — Second Half LESSON I& For details of preliminaries, stretching, positions of liands, marching, etc., see Eeference Notes. Class — Stand ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands. on hips — Place! 4. Arm stretching upward, right— One ! 8 — 8 — 8. 5. Knee bending — One ! 16. 6. Head bending sideways, right — One ! 8—8. Position ! 7. Jumping forward and backward — Start! Ten to fifteen times. Note. — See Eeference Notes. Hands on hips — Place ! 8. Trunk bending forward — One ! 8. 9. Trunk bending sideways, right — One ! 8 — 8. 3. BREATHING Inhale a deep breath through the nostrils, and exhale through the mouth. Eepeat three times. See Eeference Note 9. 118 Third Year — Second Half 119 4. ARM STRETCHING UPWARD 1, stretch the arm vertically upward, palm turned inward; 2, replace the hand on the hip. Be sure to keep the head erect and hips well back. See Lesson Va for illustration and fuller explanation. 5. KNEE BENDING 1, bend both knees diagonally forward; 2, straighten the knees. The heels should remain on the floor and the back straight. The bending should be deep enough to bring the thigh muscles well into action. See Lesson Via for illus- tration. 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though the head will not bend so far ; 2, return to an erect position. The shoulders should be kept perfectly still throughout — no shrugging. 8. TRUNK BENDING FORWARD 1, bend the trunk directly forward ; 2, resume the erect posi- tion. The bending should be from the hips, not from the waist, the back remaining straight and the head in a line with it, not relaxed or drooping. Keep the knees stiff. Classes should face to the side of the room upon hearing the command for this exercise, and return to the front after the last move- ment. See illustrations in Lesson IV a. 9. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. See illustration in Lesson I a. 120 School Gymnastics LESSON 116 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching upward, right — One ! 8 — 8 — 8. 5. Bising on toes and bending^ knees with desk support One ! 16. Cues. — Up — hend — stretch — heels. Hands on hips — Place ! 6. Head bending sideways, right — One ! 8 — 8. 7. Springing, feet sideways — Start ! Ten to fifteen times. Note. — See Keference Notes. 8. Trunk bending forward — One ! 8. 9. Trunk bending sideways, right — One ! 16 — 16. 5. RISING ON TOES AND BENDING KNEES WITH DESK SUPPORT 1, rise on the toes ; 2, keeping the heels from the floor, bend the knees ; 3, straighten the knees ; 4, heels down. The hands should rest lightly on the desks on either side of the aisle for support in the balance work ; but the legs and not the arms should bear the weight in the raising and lowering of the body. Third Year — Second Half 121 LESSON III& 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching sideways, right — One ! 8 — 8—8. 5. Charging forward, right — One ! 16 — 16. 6. Head bending sideways, right — One! 8 — 8. 7. Rising on toes and bending knees with desk support — One ! 16. Cues. — Up — hend — stretch — heels, 8. Springing, feet sideways — Start ! Ten to fifteen times. 9. Trunk bending forward — One ! 8. 10. Trunk bending sideways, right — One ! 16 — 16. 3. BREATHING Raise the arms sideways to shoulder level while inhaling and lower them to position while exhaling. 4. ARM STRETCHING SIDEWAYS 1, stretch the arm sideways at shoulder level, palm down- ward ; 2, replace the hand on the hip. Keep the body upright, avoiding any bending at the waist. This exercise is mainly useful for its pull upon the chest laterally. It corrects the position of the upper part of the body and lifts and expands the chest. 122 School Gymnastics 6. CHARGING FORWARD 1, step forward, at the same time bending the forward knee and throwing the entire weight upon it ; the back knee should be straight and both feet flat upon the floor ; 2, heels together. The foot should be placed quietly and without scuffing. The position is like that in the second of the illustrations to striding and bending forward in Lesson VIII a. This is one of the best exercises for the thigh and calf muscles, and for quickening the circulation through their action. LESSON IV 6 4. 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching sideways, right — One ! 8 — 8 — 8. 6. Charge! 8—8. C UES . — Forward — place, c. Combine ! 8 — 8. 6. Stepping forward and rising on toes, right — One ! 8 — 8. Cues. — Stride — up — doimi — up — doiun, etc, — place. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Running in place — Start ! Hands on hips — Place ! 8. Trunk bending forward — One ! 8. 9. Trunk bending sideways, right — One ! 16 — 16. Third Year — Second Half 123 4 c. CHARGING FORWARD WITH ARM STRETCHING SIDEWAYS 1, charge forward and stretch both arms sideways with palms downward ; 2, heels together and hands on hips. Be sure to keep the head erect. This is one of the best all-over exercises and an admirable corrective for the posture of the spine and chest. 5. STEPPING FORWARD AND RISING ON TOES 1, step forward^ both feet flat upon the floor and the weight equal ; 2, rise on the toes ; 3, heels down ; continue to rise on the toes and lower the heels to 7 ; 8, heels together. The knees should be straight throughout. This is similar to previous balance exercises in general effect and in the local work for calves and ankles ; but the narrowed base, that comes from striding forward, renders the balance work more difficult. 124 School Gymnastics 4. LESSON V6 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place! a. Arm stretching sideways, right — One ! 8 — 8 — 8. 6. Charge! 8—8. Cues. — Forward — place, . c. Combine ! 8 — 8. 5. Swaying, right— One ! 16. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Eunning in place — Start ! Hands on hips — Place ! 8. Trunk bending sideways and twisting alternately, right One ! 16—16. C UES . — Be nd — up — t w ist — fro nt. 9. Trunk bending forward — One ! 8. Third Year — Second Half 125 5. SWAYING 1, take a short step to the right, throwing all of the weight upon the right foot ; 2, rise on the toes and transfer the weight to the left foot, putting the left heel clown and keeping the right one up ; 3, rise on the toes again and transfer the weight back to the right foot, right heel down, left touching by toe only. The swaying thus consists of a transference of the weight from one foot to the other, rising on the toes in the transition. The body will sway from side to side, but should not bend at the waist. The heels will be slightly apart, and only one heel on the floor at a time, the other foot touching by the toe only, as in the point step to the side. The movement should be from side to side, the feet being on a line and the shoulders squarely to the front throughout. The illustration shows the terminal position with the weight on the left side, corresponding with the second, foui'th, and sixth counts. 8. TRUNK BENDING SIDEWAYS AND TWISTING ALTERNATELY 1, bend the trunk to the side ; 2, resume the erect position ; 3, twist to the same side until the shoulders are at right angles to their normal position ; 4, return to the front. 126 School Gymnastics LESSON VI h 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching upward, right — One ! 8 — 8 — 8. Note. — As in Lessons V a and I h, ^ j h. Charge ! 8—8. I Note. — Charging forward. [c. Combine! 8—8. 5. Swaying, right — One ! 16. 6. Head turning, right— One ! 16—16. Note. — As in Lesson V a. Position ! 7. Jumping forward and backward — Start! Ten to fifteen times. Hands on hips — Place ! 8. Trunk bending sideways and twisting alternately, right — One ! 16—16. 9. Trunk bending forward — -One ! 8. Third Year — Second Half 127 r' 4 c. CHARGING FORWARD WITH ARM STRETCHING UPWARD 1, charge forward and stretch both arms vertically upward, palms facing inw^ard; 2, heels together and hands on hips. Keep the head perfectly erect. This exercise affords strong all- over work and is one of the best possible combinations for correct- ing the position of the spine, chest, and head. 128 School Gymnastics LESSON VII h 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! f a. Ann stretching upward, right — One ! 8 — 8 — 8. 4. ] h. Charge ! 8—8. [ c. Combine ! 8—8. 5. Cross point step forward, right — One ! 8 — 8. 6. Head turning, right — One ! 16 — 16. Position ! 7. Jumping forward and backward — Start ! Ten to fifteen times. Hands on hips — Place ! 8. Trunk twisting and pointing, right — One ! 8 — 8. KoTE. — As in Lesson Xa. 9. Trunk bending sideways, right — One ! 16 — 16. Third Year — Second Half 129 5. CROSS POINT STEP FORWARD 1, extend the right foot diagonally forward to the left and touch the toe in front of the left toe ; 2, heels together. Keep the knees stiff. The shoulders should remain squarely to the front, so that the movement is entirely from the hip. This exercise is similar in effect to the other point steps, but more extended in range, requiring a greater rotation of the hip joint. LESSON VIII 6 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching upward, right— One ! 8 — 8 — 8. 4. ] h. Charge ! 8—8. I c. Combine ! 8—8. 5. Foot crossing and facing to rear, right— One ! 8 — 8. 8. Head turning, right — One ! 16 — 16. Position ! 7. Eunning in place — Start ! Hands on hips — Place ! 8. Trunk twisting and pointing right — One ! 8 — 8. 9. Trunk bending sideways, right — One ! 16 — 16. 130 School Gymnastics 5. FOOT CROSSING AND FACING TO REAR 1, cross the left foot over beyond and beside the right, the left knee bent and the toe on a lateral line with the right toe ; 2, rise on the toes, face to the rear and lower the heels; ^'^^e^^^.^c^"*' 3, rise on the toes and face to the front again, turning toward the same side ; this is a return to the position in 1 ; 4, heels together. This is an excellent exercise for general balance and equi- librium. Third Year — Second Half 131 LESSON IX & 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. Note. — As in Lesson III a. 5. Raising knee forward, right — One ! 16. 6. Head bending sidewa}- s, right — One ! 8 — 8. 7. Hopping, right — Start! 16 to 20 counts; alternate the feet. 8. Trunk twisting and pointing, right — One ! 8 — 8. 9. Trunk bending sideways, right — One ! 6. RAISING KNEE FORWARD 1, raise the knee upward to hip level or beyond, and lower the foot again to position ; the trunk should remain erect throughout. The lower leg should be allowed to remain in a natural position when the knee is raised, and no particular attention need be given to it. Alternate the sides. 132 School Gymnastics LESSON X6 1. Stretching. 2. Marching and running. Facings. 3. Breathing— Begin ! Four times. 4. Pushing sideways, hand to shoulder, and return, right — One ! 8—8—8. Cues . — Push — shoulders — -p iish — place, 5. Eaising knee forward, right — One ! 32. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping forward and backward — Start ! Ten to fifteen times. Hands on hips — Place ! 8. Trunk bending forward — One ! 8. 9. Trunk bending sideways, right — One ! 16 — 16. 4. PUSHING SIDEWAYS, HAND TO SHOULDER, AND RETURN 1, raise the arm to the side, turn the palm outward and push outward, as though against some obstacle; 2, turn the palm upward and place the hand on the shoulder ; the elbow should point directly to the side at shoulder level. Return to position through the same steps, i.e. 3, turn the hand outward and push again ; 4, arm down to position at the side. Fourth Year — First Half LESSOR I a Note. — For details of preliminaries, stretching, positions of hands, etc., see Reference Notes. Class — S:and ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching. In this and subsequent lessons review the tactics learned by the pupils in earlier grades, and described in the Eeference Notes. Arms folded behind — Place ! 3. Breathing — Begin! Four times. Hands on hips — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. 5. Raising foot forward, right — One ! 8 — 8. 6. Raising knee forward, right — One ! 8 — 8. Position ! 7. Running in place, feet backward — Start ! Note. — See Eeference Notes. Hands on hips — Place ! 8. Trunk bending sideways, right — One ! 8 — 8. 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. (See Eeference Note 9.) If the arms be placed 183 134 School Gymnastics correctly across the small of the back, the chest will be thrown forward and upward by the increased curve of the spine. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. 4. ARM STRETCHING SIDEWAYS 1, stretch the arm sideways at shoulder level, palm down- ward ; 2, replace the hand on the hip. Keep the body upright, avoiding any bending at the waist. This exercise is accomplished mainly by the muscles on the top and back of the shoulder and those of the upper arm. It is chiefly useful for its lateral pull upon the chest, by which it corrects the position of the upper part of the body, lifting and expanding the chest and flattening the shoulder blades. Fourth Year — First Half 135 6. RAISING FOOT FORWARD 1, lift the leg forward from the hip, the toe pointed down- ward and the knee stiff; 2, heels together. There should be no bending of the trunk backward or to the side. In this exercise the weight of the limb is lifted by the muscles of the thigh, hip, and abdomen. This is also an effective balance exercise, requiring strong work of the sup- porting thigh and hip. 136 School Gymnastics 6. RAISING KNEE FORWARD CoKRECT Position Incorrect Position 1, raise the knee upward and forward to hip level, the lower leg being at right angles to the thigh, the toe depressed and pointed downward ; 2, heels together. Keep the trunk erect. Fourth Year — First Half 137 8. TRUNK BENDING SIDEWAYS 1. bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. The bending should be to an obtuse angle and as far as can easily be done without strain. There should be no rotating of the trunk forward or backward of the lateral line. LESSOK II a 1. 2. 3. 4.^ 5. 6. 7. 8. 9. Stretching. Marching and running. Note. — See Reference Notes for running. Arms folded behind — Place ! Breathing — Begin ! Four times. Hands on hips — Place ! f a. Arm stretching sideways, right — One ! 8 — 8 — 8. h. Poot! 8—8. C UES . — Forward — ijlace. Note. — Baising foot forward, c. Combine! 8 — 8. Baising knee forward, right — One ! 8 — 8. Bepeat. Head bending sideways, right— One ! 8 — 8. Springing, feet forward alternately, right — One ! Ten to fifteen times. Note. — SeeBeference Notes. Rising and sinking on toes — One ! 8 — 8. Trunk bending sideways, right — One ! 16 — 16. 138 School Gymnastics 4 c. COMBINATION OF RAISING FOOT FORWARD WITH ARM STRETCHING SIDEWAYS 1, stretch both arms sideways and raise the foot forward; 2, hands on hips and heels together. Do not break the rhythm in adding the arm combination. On this point see Eeference Note 14. This combination of the arm with the foot movement increases the balance work of the latter by raising the center of gravity higher above the base. 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though it will not bend so far; 2, return to the erect position. The shoulders should be kept perfectly still throughout — no shrugging. Like all head movements this exercise accelerates the circula- tion to and from the brain. Fourth Year — First Half 139 8. RISING AND SINKING ON TOES 1, rise on the toes ; 2, lower the heels but do not touch them to the floor; 3, rise again; 4, 5, 6, 7, continue the rising and sink- ing without touching the floor ; 8, heels down. This is an admirable exercise for strengthening the ankles. LESSON Ilia 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! f a. Arm stretching upward^ right — One ! 8 — 8 — 8. ' h. Foot ! 8—8. KoTE. — Raising foot backward. [ c. Combine ! 8 — 8. 5. Raising knee forward, right — One ! 8 — 8. Repeat. 6. Head bending sideways, right — One ! 8 — 8. 7. Springing, feet forward alternately, right — One ! Fifteen to twenty times. 8. Rising and sinking on toes — One! 8 — 8. 9. Trunk bending forward, head backward — One ! 8. 10. Trunk bending sideways, right — One ! 16 — 16. 4. 3. BREATHING In this and succeeding lessons, both the inhaling and exhal- ing should be through the nostrils. The exhaling should be slower than when done through the mouth. 140 School Gymnastics 4 a. ARM STRETCHING UPWARD 1, stretch the arm vertically upward, palm turned inward ; 2, replace the hand on the hip. Be sure to keep the head erect and the hips well back. This exercise works strongly upon the muscles that lift the ribs upward and outward. It thus expands the chest and Correct Position Incorrect Position increases its depth, if the head is not allowed to yield to a strong inclination forward. Through the resistance to this forward tendency the exercise becomes a corrective for the carriage of the head» Fourth Year — First Half 141 4 b. RAISING FOOT BACKWARD 1, lift the foot backward, the toe pointed downward, and the knee stiff; 2, heels together. Keep the torso and head perfectly upright. This exercise requires strong work of the muscles of the back and thigh, which lift the leg backward and hold the trunk erect. It is an admirable corrective for the posture of chest and spine if there be no forward yielding of the upper part of the body. Its effect in this w^ay is similar to that of the point step backward, upon w^hich it is a progression, being a stronger and more extended movement. 4 c. COMBINATION OF ARM STRETCHING UPWARD AND FOOT BACKWARD 1, Stretch both arms upward and the foot backward; 2, hands on hips and heels together. This is one of the best exercises for correcting the position of the back, if the arms and legs both pull strongly from the trunk. 142 School Gymnastics 9. TRUNK BENDING FORWARD, HEAD BACKWARD 1, bend the trunk directly forward, and the head backward; 2, resume the erect position. Pupils should face to the side of the room upon hearing the command for this exercise, and return to the front after the last movement. This facing should be understood, and should therefore require no special commands. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows well back to throw the chest forward. Make the distinction between bending the head backward and merely running the chin forward. See illustration in Lesson I a, Eighth Year. This exercise w^orks strongly upon the upper back muscles which flex backward the spine and the head, and upon those lower down which straighten the trunk after the bending. This is one of the finest exercises for chest expansion. LESSON IV a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching and foot raising sideways and upward alter- nately ; sideways, right— One ! 16. C UES. — Out — place — left — p)^^^^ — ^^P — pl(i(^e — left — place, 5. Rising on toes and bending knees— One ! 16 to 32. Cues. — Up — bend — stretch — heels, Note. — Keep the time even. 6. Head bending backward — One ! 8. 7. Kising and sinking on toes — One ! 8 — 8. 8. Trunk bending sideways, right — One ! 16 — 16. 9. Trunk bending forward, head backward — One ! 8. Fourth Year — First Half 143 4. ARM STRETCHING AND FOOT RAISING SIDEWAYS AND UPWARD ALTERNATELY This is a combination in succession of the two exercises for the arms and legs used in previous lessons. 1, raise the right foot forward and both arms sideways; 2, hands on hips and heels together ; 3, 4, repeat with left foot ; 5, right foot backward and both arms upward; 6, hands on hips and heels together; 7, 8, repeat with the left foot. 5. RISING ON TOES AND BENDING KNEES 1, rise on the toes; 2, keeping the heels from the floor and the trunk erect, bend the knees; 3, straighten the knees; 4^ heels down. See illustration Lesson III a, Seventh Year. 6. HEAD BENDING BACKWARD 1, drop the head backward, completely relaxed; 2, raise it again, drawing the dim in. Keep the lips closed. 144 School Gymnastics This is one of the finest exercises for correcting the carriage of the head. This result conies entirely from the drawing in of the chin during the upward movement, as this works upon the back of the neck, straightening the cervical vertebrae by con- tracting the muscles which hold the head erect. It also affects the circulation as noted for other head exercises. ^ LESSON Va 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching and foot raising sideways and upward alternately ; sideways, right — One ! 16. Cues. — Out — place — left — place — up — place — left — 2)lace. 5. Rising on toes and bending knees — One ! 16 to 32. Note. — Vary the intervals between counts or cues so as to make the time uneven. 6. Head bending backward — One ! 8. 7. Springing, feet sideways — One ! Fifteen to twenty times. Note. — See Reference Notes. For rowing — Place ! - 8. Rowing— One! 8. Class — Stand ! Hands on hips — Place ! 9. Trunk twisting, right — One ! 16 — 16. Cues . — Twist — fartlie r — relax — front 10. Trunk bending forward, head backward — One ! 8. Fourth Year — First Half 145 8. ROWING On the command " For rowing — Place ! " pupils should sit facing sideways, with the feet in the aisles, heels together, and feet flat upon the floor, knees bent at right angles, and hands grasping the edge of the desks on either side. 1, drop backward in a reclined position as far as the arms will allow, but with the back in a straight line, the chest arched forward, the head dropped backward in a line with the trunk, and the chin well drawn in ; 2, pull the body forward to an erect position with a strong movement of the arms, at the same time allowing the elbows to spread. All of the work should be done by the arm, shoulder, and back muscles. See illustrations in Lesson VII a. Fifth Year, and Lesson I a. Sixth Year. This exercise is one of the best possible for correcting the position of the chest and shoulder blades. Where the school furniture is a misfit for the pupils, so as to raise the shoulders above normal height as the body resumes the erect position, the elbows may be held in at the sides in- stead of being allowed to spread. Classes should face in oppo- site directions on alternate days or weeks, so as to avoid any possibility of uneven development from discrepancy in the height of the furniture. Slight differences in the height of desks may be overcome by building up the lower desk with one or two books under the hand. The exercise should never be taken where these devices fail to bring the shoulders to a level. 146 School Gymnastics 9. TRUNK TWISTING 1, twist or rotate the trunk to the side from the ankles ; 2, make a distinct effort to twist the trunk farther ; 3, relax to the position taken on the first count ; 4, face to the front. The movement should be from the ankles, the feet remaining firmly in place and flat upon the floor. The head should turn with the trunk, but no farther. The twasting should bring the shoulders facing obliquely forward in the first few lessons, but later they will approach more nearly to a position at right angles to their first, or normal, posi- tion. There should be no bending of the trunk sideways. This exercise brings strongly into play the muscles of the abdomen and lower part of the back. By the rotary movement of the spine, and by the pressure below the ribs, the latter are thrown farther out, and the exercise thus becomes useful for chest expansion. The effect upon circulation and digestion is similar to that of the side bending of the trunk. Fourth Year — First Half 147 LESSON Via 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin! Three times. 4. Pushing sideways, hand to shoulder and return, right— One ! 8—8—8. Cues. — Push — slwulder — push — down. Hands on hips — Place ! 5. Striding and bending knee forward, right— One! 8—8. — Kepeat. 6. Head bending backward — One ! 8. For rowing — Place ! 7. Eowing— One! 10. Class — Stand ! Hands on hips — Place ! 8. Trunk twisting, right— One ! 16—16. 9. Trunk bending forward, head backward — One ! 8. 3. BREATHING While inhaling raise the arms straight out and up at the side to shoulder level; while exhaling sink the arms again to posi- tion. The breathing should be through the nostrils both ways. 4. PUSHING SIDEWAYS, HAND TO SHOULDER AND RETURN 1, raise the arm sideways to shoulder level, turn the palm outward and push; 2, bend the elbow and bring the hand to the shoulder ; 3, stretch the arm sideways again with the push- ing movement, palm outward ; 4, arm down to position. This exercise should be very effective in lifting and expand- ing the chest. 148 School Gymnastics 5. STRIDING AND BENDING KNEE FORWARD 1, take a long step or stride forward with the right foot, both feet flat upon the floor, the weight borne equally and the knees straight; 2, bend the right knee with all the weight borne by the right leg; 3, straighten the knee; 4, bend the knee ; 5, 6, 7, continue to bend and straighten the knee ; 8, heels together. The rear leg should remain straight through- out and both feet firmly upon the floor. See illustration in Lesson VIII a, Third Year. LESSON Vila 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. 4. Pushing sideways, hand to shoulder and return, right — One! 8—8—8. Cues. — Push — shoulder — push — down. Hands on hips — Place ! 5. Striding and bending knee forward, right — One! 8 — 8. — Repeat. 6. Head turning, right— One ! 16 — 16. C UES . — Turn — press — relax — front. For rowing — Place ! 7. Rowing— One! 10. Class — Stand ! 8. Running in place, knees upward — Start ! Note. — See Reference Notes. Hands on hips — Place ! 9. Trunk bending sideways and forward, right — One ! 16 — 16. Cues. — Side — up — forward — up. Fourth Year — First Half 149 6. HEAD TUHNING 1, turn or rotate the head to the side so that the face looks off over the shoulder; 2, press the head farther to the side ; 3, relax to the posi- tion taken on the first count ; 4, face to the front. Keep the shoulders squarely to the front throughout. #1 1 . "/I^ ^■■■11 I^^^^^^^E^^^^^^S -'--.-^- 9. TRUNK BENDING SIDEWAYS AND FORWARD 1, bend the trunk to the right side ; 2, trunk erect ; 3, bend the trunk forward and head backward ; 4, trunk erect ; repeat through the remainder of the sixteen counts. 150 School Gymnastics LESSON Villa 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm stretching and turning sideways, right — One ! 8—8—8. 5. Charging forward, right — One ! 8 — 8. 6. Springing, feet forward alternately, right — One ! Fifteen to twenty times. 7. Head turning, right — One ! 16 — 16. 8. Cross point step and rising on toes, right — One ! 8 — 8. Cues. — Cross — up — down — place. For rowing — Place ! 9. Eowing— One! 16. Class — Stand ! Hands on hips — Place ! 10. Trunk bending sideways and forward, right — One! 16—16. Cues. — Side — up— forward — up. Fourth Year — First Half 151 4. ARM STRETCHING AND TURNING, SIDEWAYS 1, stretch the arm to the side, turning the palm upward as it moves ; 2, replace the hand on the hip. Be sure to stretch hard the entire arm, bending the wrist to arch the hand backward. This exercise rotates the shoulder joint backward, lifts the chest upward and forward, and draws in the shoulder blades. 152 School Gymnastics 5. CHARGING FORWARD 1, step forward, at the same time bending the forward knee and throwing the entire weight upon it ; the back knee should be straight and both feet flat upon the floor ; 2, heels together. The foot should be placed quietly and without scufiing. See illustration in Lesson I a, Seventh Year. This is one of the best exercises for the thigh and calf muscleSj and for quickening the circulation through them, if the step be long enough and the bend of the knee suflicient. 8. CROSS POINT STEP AND RISING ON TOES 1, cross point step with the right foot ; 2, rise on toes ; 3, rear heel down; 4, heels together. Be sure that the knees are stiff and the forward foot on a line with the toe of the other when in the crossed position. Because of the narrowed base this is a progression in balance work upon the rising on toes with the heels together. Fourth Year — First Half 153 LESSON IX a 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching and turning sideways, right — One ! 8—8—8. 4. \ h. Charge ! 8—8. Note. — Charging forward, c. Combine ! 8 — 8. 5. Lifting feet backward between desks — One ! 8. Hands on hips — Place ! 6. Springing, feet forward alternately, right — Start ! Fifteen to twenty times. 7. Head turning, right — One ! 16 — 16. 8. Cross point step and rising on toes, right — One ! 8 — 8. 9. Trunk bending forward, arm circle and return — One ! 16. Cues. — Bend — circle — hips — up, 10. Trunk bending sideways, right — One ! 16 — 16. 154 School Gymnastics 4 c. CHARGING FORWARD WITH ARM STRETCHING AND TURNING SIDE- WAYS 1, charge forward and stretch both arms side- ways with »palms upward; 2, heels together and hands on hips. Be sure to keep the head erect. This is one of the best all-over exercises and an admirable corrective for the posture of spine and chest. 5. LIFTING FEET BACKWARD BETWEEN DESKS 1, place the hands on the desks on either side of the aisle and lift the feet backward with the knees together, ankles stretched backward, and thighs vertical ; 2, return to position, landing lightly on the toes. The body should be held steadily, not allowed to swing back and forth. To avoid such a swing- ing movement, the pupils should step forward between the hands, after they are placed and before lifting the feet. The legs when raised should be at right angles to the thigh, A crucial point to observe is that the shoulders be not pushed up- ward when the weight of the body is suspended on the arms. To avoid this, pupils should make an especial effort to throw the chest forward and draw the chin inward while the feet are Fourth Year — First Half 155 off the floor. Should such a position be especially difficult for any pupils, they should not be required to repeat the exercise as many times as the rest of the class. In some instances it may be wise to return to the rowing exercise until the arms are stronger. The desks on which the hands are placed should be of equal height. Should there be any discrepancy it may be remedied by the placing of one or two books on the lower desk. The hands should be placed with the fingers pointing slightly outward and forward, away from the pupil. See illustrations in Lesson IV a, Sixth Year. Correct Posture Incorrect Posture 9. TRUNK BENDING FORWARD, ARM CIRCLE AND RETURN 1, bend the trunk forward from the hips, head backward, and chin drawn in; 2, raise the arms in a circle oyer the 156 School Gymnastics head, continuing the line of the straight back; 3, hands on hips ; 4, trunk erect. The class should face the side of the room upon hearing the command for trunk bending forward, as in all exercises of this character, and should face to the front again without a special command after the last move- ment of the exercise. This combination of arm and trunk w^ork is admirable for flattening the shoulder blades upon the back and for strength- ening the muscles that hold erect the upper part of the spine. It is better to get this effect and bend the trunk but slightly forward than to bend it to a considerable extent and arch the back and shoulders. LESSON Xa 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! [ a. Arm stretching and turning sideways, right — One ! 8—8—8. h. Charge! 8—8. c. Combine ! 8 — 8. 5. Lifting feet backward between desks — One ! 8. 6. Cross step aiid rising on toes with hands on shoulders and in circle over head, right — One ! 8—8. Cues . — Cross — up — down — place. Position ! 7. Jumping in place — One ! Five or six times. Note. — See Eeference Notes. Hands on hips — Place ! 8. Head turning, right— One ! 16—16. 9. Trunk bending forward and arm circle — One ! 16. Cues . — Bend — circle — hips — up. 10. Trunk bending sideways, right — One ! 16 — 16. 4. Fourth Year — First Half 157 3. BREATHING Lift the arms sideways to a vertical position while inhaling ; lower them while exhaling. 6. CROSS STEP AND RISING ON TOES, WITH ARMS 1, cross point step and hands on shoulders ; 2, rise on toes, arms in circle over head ; 3, rear heel down, hands on shoulders ; 4, heels to- gether and hands on hips. The combination of these move- ments requires careful coordination, but this will be easily mastered if the teacher uses the cues given in the lesson. The balance work while rising on toes, particu- larly for the Avaist muscles, is increased by the lifting of the arms, as explained in a pre- vious lesson. Fourth Year — Second Half LESSON lb Note. — For details of preliminaries, stretching, marching, positions of hands, etc., see Reference Notes. Class — Stand! (Monitors open windows.) Take distance! Position ! 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Elbows backward and arms forward alternately, both — One! 8—8. C UES . — Back — stretch — baclc — stretch, etc. — -j^/ace. Hands on hips — Place ! 5. Striding and bending knee sideways, right — One ! 16 — 16. Cues. — Stride — bend — up — bend — iq), etc. — place. 6. Head turning and bowing, right— One ! 8 — 8. Position ! 7. Jumping in place — One ! Six or eight times. Note. — See Eeference Notes. For rowing — Place ! 8. Rowing— One! 8. Note. — -See page 192 for rowing. Class — Stand ! Hands on hips — Place ! 9. Trunk bending sideways, right— One ! 8 — 8. 10. Trunk bending forward, head backward — One ! 8. 158 Fourth Year — Second Half 159 3. BREATHING Kaise the arms to shoulder level while inhaling, and lower them to position while exhaling. 4. ELBOWS BACKWARD AND ARMS FORWARD ALTERNATELY 1, draw the elbows backward as far as possible, the upper arms sloping downward, the forearms flexed upon them, with palms facing the sides of the chest; as this movement is taken, make an effort to draw the head backward with chin in; 2, stretch the arms forward at shoulder level, palms facing inward ; continue to alternate the two arm movements to 7 ; 8, arms down to position at the sides. See illustrations on page 199. This is one of the best exercises in the series for drawing the shoulder blades backward. 5. STRIDING AND BENDING KNEE SIDEWAYS 1, stride to the right side, both feet flat upon the floor and the weight equal ; 2, bend the right knee ; 3, straighten the knee ; continue to bend and straighten the knee to 7 ; 8, heels together. See illustration in Lesson X a, Seventh Year. The class should face to the side of the room upon hearing the command for this exercise, and return to the front after the last movement, without special order. 160 School Gymnastics 6. HEAD TURNING AND BOWING 1, turn the head to the side as ill previous lessons ; 2, lower the chin as near to the shoul- der as possible, with a bowing motion ; 3, raise the chin ; 4, turn the face to the front. The shoulders should not move. Keep the lips closed. 9. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. See illustration in Lesson I a . 10. TRUNK BENDING FORWARD, HEAD BACKWARD 1, bend the trunk directly forward and the head backward; 2, resume the erect position. Pupils should face to the side of the room upon hearing the command for this exercise, and re- turn to the front after the last movement. This facing should Fourth Year — Second Half 161 be understood, and should therefore require no special com- mands. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows well back to throw the chest forward. Make the distinction between bend- ing the head back and merely running the chin forward. See illustration in Lesson I a, Eighth Year. LESSON 116 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Elbows backward and arms forward, alternately, both — One! 8—8. Hands on hips — Place ! 5. Striding and bending knee sideways, right — One ! 16—16. 6. Head turning and bowing, right — One ! 8 — 8. Position ! 7. Jumping in place — One ! Six or eight times. For rowing — Place ! 8. Eowing— One! 16. Class — Stand ! Hands on shoulders — Place ! 9. Trunk twisting and arm stretching sideways, right — One! 16—16. Cues . — Twist — stretch — shoulders — front. Hands on hips — Place ! 10. Trunk bending sideways, right — One ! 16 — 16. 162 School Gymnastics ^^ ^ 9. TRUNK TWISTING AND ARM STRETCHING SIDEWAYS 1, twist the trunk as far as possible to the side ; 2, holding this position of the trunk, stretch the arms sideways at shoul- der level with the palms upward and the hands bent backward toward the floor ; make an especial effort to lift the chest as the arms move outward ; 3, return the hands to the shoulders ; 4, twist the trunk to the front. Fourth Year — Second Half 163 LESSON III 6 1. Stretching. 2 Marching and running. acmgs. 3. Breathing — Begin ! Four times. 4. Elbows backward and arms forward alternately, both — One ! 8—8. Hands on hips — Place ! 5. Striding and bending knee sideways, right — One ! 16 — 16. 6. Head bending obliquely backward, right — One ! 8 — 8. Cues. — Turn — bend — up — bend — up — etc. — front, 7. Vaulting — One! Six times. Hands on shoulders — Place ! 8. Trunk twisting and arm stretching sideways, right — One ! 16—16. Cues. — Twist — stretch — shoulders — front. Hands on hips — Place ! 9. Trunk bending sideways, right — One ! 16 — 16. 6. HEAD BENDING OBLIQUELY BACKWAKD 1, rotate the head to the right as for the head bowing obliquely forward ; 2, bend the head obliquely backward mid- way between the spine and the left shoulder ; 3, raise the head, drawing the chin in as from the direct backward bending ; 4, 5, 6, 7, repeat the backward bending and upward stretching; 8, rotate the head to the normal position. This exercise is effective for overcoming the forward carriage of the head which is characteristic of the student. 7. VAULTING 1, face sideways and place the hands near the center of the edges of two adjacent desks ; rise on the toes and bend the knees, keeping the back straight and erect; 2, vault over the 164 School Gymnastics seat, landing on the toes with bent knees ; loosen the grasp and bring th^ arms to position while landing; 3, straighten the knees, heels down ; 4, about face and replace the hands ready for the next vault. See illustrations in Lesson VII a, Seventh Year. Like all jumping exercises, this one serves to improve the carriage, and to give spring and elasticity to the walk. It has a stimulating effect upon the circulation, through the strong work done by the large muscular groups of the thigh. LESSON IV6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8 — 8—8. 5. Raising knee forward, right— One ! 8 — 8. Note. — As in Lesson I a. 6. Head bending obliquely backward, right — One! 8 — 8. Position ! 7. Vaulting — One ! Six or eight times. Hands on hips — Place ! 8. Trunk bending forward and arm circle — One ! 16. Cues. — Bend — circle — hips — up. Note. — As in Lesson IX a. 9. Trunk bending sideways, right — One ! 16 — 16. Fourth Year — Second Half 165 4. ARM TWISTING Ij stretch, the arm to the side, palm upward, clinching the hand as it goes out ; 2, twist or rotate the arm around its own axis from the shoulder until the palm is downward ; 3, twist it backward again with the palm upward ; 4, 5, 6, 1, repeat the twisting; 8, hand on hip. The twisting should be a slow, steady, boring movement, plainly felt in the shoulder. Keep the head erect. Be sure that the direction of the movements coincides accurately with the counts as given, that the last twist may leave the shoulders turned backward. This exercise works strongly on the arm and shoulder mus- cles and is admirable for overcoming round shoulders. As this effect is accomplished when the palm is turned upward, that movement should have the greater effort. 166 School Gymnastics LESSON V6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8 — 8 — 8. 6. Eaising knee forward, right^One ! 8 — 8. 6. Head bending obliquely backward, right — One ! 8 — 8. On desks — Place ! Hands on hips — Place ! 7o Trunk bending backward — One ! 8. Class — Stand ! 8, Vaulting — One ! Six or eight" times. Hands on hips — Place ! 9. Trunk bending forward and arm circle — One ! 16. Cues. — Bend — circle — hips — up, 10. Trunk bending sideways, right — One ! 16 — 16. Fourth Year — Second Half 167 Correct Position Incorrect Position 7. ON DESKS, TRUNK BENDING BACKWARD At the command " On desks — Place ! '' pupils should slip up on the desks, facing the rear of the room. Jumping up should be avoided. The toes should be caught under the edge of the chair or raised seat, or braced against the latter. In no case should a pupil take the bending exercise without this bracing of the feet. 1, bend the trunk slightly backward, keeping the chest well arched forward, and the head and chin drawn backward to con- tinue the line of the trunk ; 2, resume the erect position. This exercise is for strengthening the abdominal muscles, and for that reason is one of the most important in the course. A test of strength is the steadiness with which the exercise is taken. Pupils should not be allowed to bend backward as far as possible. 168 School Gymnastics LESSON VI 5 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin I Four times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8—8 — 8. 6. Kaising knee forward, right — One ! 8 — 8. 6. Head bending obliquely backward, right — One ! 8 — 8. On desks — Place ! Hands on hips — Place ! 7. Trunk bending backward — One ! 8. Class — Stand ! 8. Jumping sideways in series, right — One ! Jump from eight to ten times. Note. — See Reference jSTotes. Hands on hips — Place ! 9. Trunk twisting and arm stretching upward, right — One I 16—16. Cues. — Tifjist — arms — lii]}s — front, 10. Trunk bending forward and arm circle — One ! 16. 9. TRUNK TWISTING AND ARM STRETCHING UPWARD 1, twist the trunk as far as possible to the right side ; 2, holding this jjosition of the trunk, stretch both the arms up- ward, palms facing inward ; 3, return the hands to the hips ; 4, face to the front. Fourth Year — Second Half 169 LESSON VII 6 1. Stretching. 2. Marching. Facino's. ■&' 3. Breathing — Begin ! Fonr times. 4. Arms forward, elbows backward and stretching sideways; both— One I 16. Cues. — Up — hack — side — down. 5. Bending knees with hands on desks, right — One ! 8 — 8. Hands on hips^-Place ! 6. Head turning and bowing, right — One ! 8 — 8. Position ! 7. Running in place, feet backward — Start ! Note. — See Eeference Notes. Hands on hips — Place ! 8. Trunk bending sideways, arm in half circle, right — One! 8—8. 9. Trunk bending forward, head backward — One ! 16. 4. ARMS FORWAKD, ELBOWS BACKWARD AND STRETCHING SIDEWAYS 1, raise the arms forward to shoulder level, palms inward ; 2, draw the elbows backward, as in Lesson. I h, the head well back and the chin drawn in; 3, turn the palms of the hands outward and push outw^ard with a strong movement ; 4, arms dow^n to position at the sides. 5. BENDING KNEES WITH HANDS ON DESKS 1, bend the right knee, lifting the left foot backward from the floor (knee bent) so as to leave the entire weight upon the right foot ; 2, straighten the right knee ; continue to bend and 170 School Gymnastics straighten the right knee to 8, the left foot not returning to place until the last count. Upon the first count the hands should be placed without command upon the desks on either side of the aisle to steady the balance ; but the leg and not the arms should bear the weight of the body as it is lowered and raised. Keep the trunk erect. Pupils who can take this exercise with the hands on the hips should be allowed to do so. 8. TRUNK BENDING SIDEWAYS WITH ARM IN HALF CIRCLE 1, bend the trunk to the side and raise the opposite arm in a half circle over the head ; 2, erect position and hand on hip. By lengthening the working lever, the raised arm increases the work required of the waist muscles for the bending exercise. Fourth Year — Second Half 171 LESSON VIII6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Arms forward, elbows backward and stretching sideways ; both— One! 16. Cues. — Up — hack — side— down. 5. Bending knees with hands on desks, right — One ! 8 — 8. Hands on hips — Place ! 6. Head bending sideways, right — One ! 8 — 8. K"oTE. — As in Lesson II a. On desks — Place ! Hands on hips — Place ! 7. Trunk bending backward — One ! 8. Class — Stand ! 8. Jumping with quarter turn, right — One! Six or eight times. Note. — See Keference Notes. Hands on hips — Place ! 9. Trunk bending sideways, arm in half circle, right — One ! 8 — 8. Kepeat. 10. Trunk bending forward, head backward — One ! 16. 172 School Gymnastics LESSON IX h 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. 4. Clapping overhead — One ! 16. Hands on hips — Place ! 6. Kneeling, right — One ! 8 — 8. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Eunning in place, feet backward — Start ! Hands on hips — Place ! 8. Trnnk bending sideways, arm in half circle, right — One ! 8—8. Eepeat. 9. Trnnk bending forward, head backward — One ! 16. 4. CLAPPING OVERHEAD 1, raise the arms sideways in a full stretch, turning the palms upward as they move, and clap the hands over the head ; be sure to hold the head erect and the hips backward ; 2, swing the arms sideways and downward with a full stretch to position, turning the palms outward as they move. See illustrations in Lesson VII a, Fifth Year. Fourth Year — Second Half 173 5. KNEELING 1, move the right foot backward and kneel on the right or rear knee ; 2, rise to standing position, heels together ; 3, kneel again as before ; 4, o, 6, 7, repeat ; 8, heels together. The weight in lowering and raising the body should be upon the forward leg, the rear foot serving only to assist in the balance. Keep the trunk and head erect. This is one of the strongest exercises for increasing the cir- culation, as it brings into vigorous action the large muscles of the thigh and leg on the side that bears the weight. 174 School Gymnastics LESSON X6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Clapping overhead — One ! 16. Hands on hips — Place ! 6. Kneeling, right — One ! 8 — 8. 6. Head bending obliquely backward, right — One ! 8 — 8. For rowing — Place ! 7. Rowing — One ! 8. Note. — As in Lesson I h. Class — Stand ! Hands on hips — Place ! 8. Springing, feet sideways — Start ! Fifteen to twenty times. 9. Arm circle and trunk bending sideways, right — One! 16—16. Cues. — Circle — bend — up — place. 10. Trunk bending forward, head backward — One ! 16. Fourth Year — Second Half 175 9. ARM CIRCLE AND TRUNK BENDING SIDEWAYS 1, raise the arms in a circle over the head ; 2, bend the trunk to the side; 3, trunk erect; 4, hands on hips. The raising of both arms increases the work of the waist muscles required in previous exercises of this kind. Like all such exercises, this has a stimulating effect upon the digestive organs. 176 School Gymnastics Fifth Year— First Half LESSOR la For details of preliminaries, stretching, positions of hands, marching, etc., see Reference Notes. Class — Stand ! (Monitors open windows.) Take distance ! 1. Stretching. 2. Marching. Note. — Give a review drill on various points of the tactics in this and succeeding lessons. Arms folded behind — Place! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8 — 8 — 8. 5. Raising knees forward alternately, right — One ! 16. Position ! 6. Jumping, feet sideways alternately, right — Start! 10 to 20 counts. Note. — See Eeference Notes. Hands on hips — Place'"! 7. Trunk bending sideways, right — One ! 8 — 8. Eepeat. 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. Eepeat four times. (See Eeference Note 9.) Fifth Year — First Half 111 If the arms are placed correctly across the small of the back, and the hips held well backward, the chest will be thrown forward and upward by the increased curve in the spine. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. 4. ARM TWISTING 1, stretch the arm to the side, turning the palm upward and clinching the hand as it goes out ; 2, twist or rotate the arm forward from the shoulder; 3, twist it backward again with the palm upward ; 4, 5, 6, 7, repeat the twisting; 8, hand on hip. The twisting should be a slow, steady, boring move- ment, plainly felt in the shoulder. Keep the head erect. Be sure that the direc- tion of the move- ments coincides accurately with the counts as given, that the last twist may leave the shoulders turned backward and not forward. This exercise works strongly upon the arm and shoulder muscles and is admirable for overcoming round shoulders. As this effect is accom- plished when the palm is turned upward, that movement should be made with the greater effort. 178 School Gymnastics 5. RAISING KNEES FORWARD ALTERNATELY 1, raise the knee forward to hip level and lower it to position again on the same count. The knees should be alternated. This exercise has a strong effect upon the circulation, and should be taken rapidly to insure that result. Keep the erect posture throughout. 7. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. The bending should be to an obtuse angle and as far as can easily be done without strain. There should be no rotating of the trunk forward or backward of the lateral line. This exercise works directly upon the waist muscles and ex- pands the chest on the convex side by separating the ribs. Both of these effects are weak- ened by any yielding of the lower limbs, or by a forward bending of the upper shoulder. By the pressure exerted upon internal organs this exercise has a strong effect upon circulation and digestion, thus coun- teracting the results of sedentary habits. Fifth Year — First Half 179 LESSON II a 1. Stretching. 2. Marching and running. Note. — See Reference Notes for running. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8 — 8 — 8. 5. Eaising knees forward alternately, right — One ! 16. 6. Rising and sinking on toes — One ! 8 — 8. Cues. — Up — down — up — doimi — etc. — heels, 7. Head bowing obliquely forward, right — One ! 8 — 8. 8. Jumping, feet forward alternately, right — Start ! 10 to 20 counts. Note. — See Keference Notes. On desks — Place ! Hands on hips — Place ! 9. Trunk bending backward — One ! 8. Class — Stand ! Hands on shoulders — Place ! 10. Trunk twisting, right— One ! 16—16. Hands on hips — Place ! 11. Trunk bending sideways, right — One ! 16 — 16. 6. RISING AND SINKING ON TOES 1, rise on the toes ; 2, lower the heels, but do not touch them to the floor ; 3, rise again ; 4, 5, 6, 7, continue the rising and sinking without touching the heels to the floor ; 8, heels down. This is an admirable exercise for strengthening the ankles. 180 School Gymnastics 7. HEAD BOWING OBLIQUELY FORWARD 1, turn or rotate the head obliquely forward and draw the chin in close as in raising the head from the backward bending; 2, return to the nor- mal position. This exercise has a check-rein effect, counteracting a tendency to throw the cliin forward. 9. ON DESKS, TRUNK BENDING BACKWARD At the command '' On desks — Place ! '' pupils should slip up on the desks, facing the rear of the room. Jumping up should be avoided. The toes should be caught under the edge of the chair or raised seat, or braced against the latter. In no case should a pupil take the bending exercise without this bracing of the feet. 1, bend the trunk slightly backward, keeping the chest well arched forward, the head and chin drawn backward to con- tinue the line of the trunk ; 2, resume the erect position. See illustrations in Lesson Y6, Fourth Year. This exercise is for strengthening the abdominal muscles, and for that reason is one of the most important in the course. Fifth Year — First Half 181 A test of strength is the steadiness with which the exercise is taken. Pupils should not be allowed to bend backward as far as possible. 10. TRUNK TWISTING 1, twist or rotate the trunk to the side ; 2, make a distinct effort to twist farther ; 3, relax to the position taken on the first count; 4, face to the front. The movement should be from the ankles, the feet remaining firmly in place and flat upon the floor. The head should turn with the trunk but no farther. The twisting should bring the shoulders to an oblique position, nearly or quite at right angles to their first, or normal, posi- tion. There should be no bending of the trunk sideways. This exercise brings directly into play the m.uscles of the abdomen and lower part of the back. By the rotary move- ment of the spine and by the pressure below the ribs, the latter are thrown farther out and the exercise thus becomes useful for chest expansion. The effect upon circulation and digestion is similar to that of the side bending of the trunk. 182 School Gymnastics LESSON Ilia 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8 — 8 — 8. 5. Rocking^ right — One ! 8 — 8. 6. Balance step, right— One ! 8 — 8. Position ! 7. Running in place, knees upward — Start ! Note. — See Keference Notes. Hands on hips — Place ! 8. Head bowing obliquely forward, right — One ! 8 — 8. 9. Rising on toes and bending knees — One ! 16. Cues. — Up — heyid — stretch — heels. Note. — Keep the time even. On desks — Place ! Hands on hips — Place ! 10. Trunk bending backward — One ! 10. Class — Stand ! Hands on shoulders — Place ! 11. Trunk twisting, right — One! 8 — 8. Hands on hips — Place ! 12. Trunk bending sideways, right — One ! 16 — 16. 3. BREATHING In this and succeeding lessons both the inhaling and the exhaling should be through the nostrils. The exhaling shoukl be slower than when done through the mouth. Fifth Year — First Half 183 5. ROCKING 1, charge forward ; 2, without changing the position of the feet upon the floor, straighten the forward knee and bend the back one (this transfers the weight to the back foot); 3, straighten the back knee and return to the forward charging position ; 4, 5, 6, 7, continue to rock from one bent knee to the other ; 8, heels together. Keep the shoulders squarely to the front and the trunk erect. In transferring the weight from one foot to the other the knees should be straightened, the body attaining a full upright position. This exercise works strongly upon the thigh muscles and is very effective for quickening circulation and respiration. 184 School Gymnastics 6. BALANCE STEP 1, take the cross point step for- ward with the right foot, at the same time rising on the toes; 2, heels together in position. (See page 126 for the cross point step.) The narrowed base in this ex- ercise makes the equilibrium more difficult than in the rising on toes with heels together. 9. RISING ON TOES AND BENDING KNEES 1, rise on the toes ; 2, bend the knees, keeping the heels off the floor ; 3, straighten the knees ; 4, heels down. The trunk and head should be held erect throughout this exercise. The knees should be spread diagonally forward over the toes when they are turned slightly outward. The bend of the knees should be as deep as the pupils can make it and still retain an upright position. See illustration Lesson III a, Seventh Year. This exercise is admirable both for its cultivation of steady, erect carriage of the body, and for the effect upon the circula- tion, which effect comes from the strong work demanded of the heavy muscles of the thigh. Fifth Year — First Half 185 LESSOjST IV a 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching sideways and forward, both — One ! 8 — 8. Cues. — Side — fonvard — side — forward — etc. — place, 4.-J b. Rocking! 8—8. c. Combine ! 8 — 8. Cues. — Out — in — etc. — place. 5. Balance step, right — One ! 8 — 8. Position ! 6. Eunning in place, knees npward — Start ! Hands on hips — Place ! 7. Head bending backward — One ! 8. 8. Eising on toes and bending knees — One ! 16. Note. — Uneven time; i.e. vary the intervals between the counts or cues. On desks — Place ! Hands on hips — Place ! 9. Trunk bending backward — One ! 10. Class — Stand ! Hands on shoulders — Place ! 10. Trunk twisting, right— One ! 8—8. 11. Trunk bending sideways, right— One ! 1(5 — 16. Note.— The hands remain on the shoulders and the elbows directly to the side, and slightly below shoulder level, throughout this exercise. Draw the chin in- ward. 186 School Gymnastics 4ao ARM STRETCHING SIDEWAYS AND FORWARD 1, stretch both arms sideways, palms downward ; 2, keeping the elbows stiff, move them to the forward position, palms facing; 3, move them to the side again; 4, 5, 6, 7, continue to alternate the forw^ard and side positions ; 8, hands on hips. Be sure to keep the head erect. This succession of movements is one of the finest for chest expansion. To that end, however, the arms must be moved with a strong, full sweep, the elbows remaining straight and the head erect. 4 c. COMBINATION OF ROCKING WITH ARM STRETCHING SIDEWAYS AND FORWARD 1, charge forward for the rocking, and stretch both arms sideways ; 2, bend the back knee and move the arms forw^ard ; 3, return to the first position ; 4, 6, 6, 7, continue to alternate the two directions ; 8, heels together and hands on hips. Keep the head and torso perfectly upright. This combination gives strong all-over w^ork. It is especially effective for the chest and back. Fifth Year — First Half 187 7. HEAD BENDING BACKWARD 1, drop the head backward, completely relaxed ; 2, raise it again, drawing the chin inicard. Keep the lips closed. This is one of the best exercises for correcting the carriage of the head. This correction comes entirely from drawing the chin in during the upward movement, as this works upon the back of the neck, straightening the cervical vertebrae by con- tracting the muscles which hold the head erect. It also affects the circulation as noted for other head exercises. 188 School Gymnastics LESSON V a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin! Four times. Hands on hips — Place ! r a. Arm stretching sideways and forward, both — One ! 8 — 8. ^}h. Kocking! 8—8. ' [ c. Combine ! 8—8. 5. Balance step with arm stretching sideways ; right foot — One ! 8—8. 6. Head bending backward — One ! 8. 7. Rising on toes and bending knees — One ! 16 to 32. Note. — Uneven time. On desks — Place ! Hands on shoulders — Place ! 8. Trunk bending backward — One ! 8. Class — Stand I Hands on hips — Place I 9. Trunk bending forward and head backward — One! 8. Hands on shoulders — Place! 10. Trunk bending sideways, right — One ! 16 — 16. Fifth Year — First Half 189 5. BALANCE STEP WITH ARM STRETCHING SIDEWAYS 1, stretch both arms sideways, palms downward, while rising on the toes ; 2, hands on hips and heels together. r C^ 9. TRUNK BENDING FORWARD, HEAD BACKWARD 1, bend the trunk directly forward and the head backward ; 2, resume the erect position. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows well back, the shoulder blades drawn together to throw the chest forward. Make the distinction between bending the head backward and merely running the chin forward. See illustration in Lesson I a, Eighth Year. The class should face to the side of the room for this exercise to avoid inter- ference of pupils. They should turn without any extra order, upon hearing- the command for the exercise, and should face to the front after the last movement. This exercise works strongly upon the back muscles which 190 School Gymnastics flex backward the upper part of the spine and the head, and upon those muscles lower down which straighten the trunk after the bending. This is one of the best exercises for chest expansion. 4.^ LESSON Via 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Begin ! Four times. Hands on hips — Place ! a. Arm stretching sideways and forward, both — One ! 8—8. \h. Eocking! 8—8. [c. Combine! 8—8. 5. Balance step with clapping over head ; right foot— One ! 8—8. 6. Head bending backward — One ! 8. Position ! 7. Jumping in place — One ! Six times. Note. — See Keference Notes. On desks — Place ! Hands back of head — Place! 8. Trunk bending backward — One ! 8. XoTE. — Be sure to press the head and elbows back- ward in taking the trunk bending with the arms in this position. See illustrations in Lesson V h, Seventh Year. Class — Stand ! Hands on hips — Place ! 9. Trunk bending forward, head backward — One ! 8. Hands on shoulders — Place ! 10. Trunk bending sideways, right — One ! 16 — 16. Fifth Year — First Half 191 3. BREATHING While inhaling raise the arms straight out and up at the sides to shoulder level ; while exhaling sink the arms again to position. The breathing should be through the nostrils both ways. 5. BALANCE STEP WITH CLAPPING OVER HEAD 1, clap the hands over the head while rising on. the toes ; 2, heels together and hands on hips. This upward movement of the arms, by raising the center of gravity, increases the difficulty of maintaining the equilib- rium, especially on so narrow a base. 192 School Gymnastics LESSON Vila 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! 4. Arm stretching sideways and clapping over head; both- One ! 8—8. Cues. — Side — dap — side — clap — etc, — sJioidders, Hands on hips — Place ! 6. Cross step forward and backward^ right — One ! 8 — 8. 6. Eising on toes and bending knees — One ! 16. 7. Head bending backward — One ! 8. Por rowing — Place ! 8. Rowing— One! 8. Class — Stand ! 9. Jumping in place — One ! Eight times. On desks — Place ! Hands back of head — Place! 10. Trunk bending backward — One ! 10. Class — Stand ! Hands on shoulders — Place ! 11. Trunk bending sideways, right — One ! 16 — 16. Fifth Year — First Half 193 4. ARM STRETCHING SIDEWAYS AND CLAPPING OVER HEAD FROM HANDS ON SHOULDERS 1, stretch the arms sideways, palms upward; 2, clap them over the head; 3, stretch them again to the side; 4, 5, 6, 7, contiiuie to alternate the clap- ping and side stretching ; 8, hands on shoulders. In the side stretching pull well upon the chest, have the elbows straight, and bend the wrists to arch the hands downward. Keep the head erect throughout. This may require considerable effort while clapping. The latter should be a vigorous move- ment. The side stretching of the arms with the palms turned upward is • very effective for chest expansion. It rotates the shoulder joint backward, lifts the chest upward and forward, and draws in the shoulder blades. The clapping over the head extends the same effects, and, by the resistance required of them, strengthens the 194 School Gymnastics muscles on the back of the neck which hold the head erect. 5. CROSS POINT STEP FORWARD AND BACKWARD 1, cross point step forward; 2, without coming to position swing the same foot to the cross point step backward; 3, return to the forward cross point step ; 4^ 5, 6, 1, repeat ; 8, heels together. The change from one cross step position to the other should be made with a circular swing from the hip, the knees remaining stiff and the shoulders squarely to the front. This exercise calls for the most sustained work yet required of the hip muscles. It gives them a suppleness and freedom of movement that is necessary to good carriage and gait in walking. This effect of the exercise is lost if the upper part of the body swings with the foot. Position on the First Count of Rowing; Correct Position 7. ROWING On the command ''For rowing — Place ! '' pupils should sit fac- ing sideways, with the feet in the aisles, heels together, feet flat upon the floor, knees bent to angles, and grasping the edges of the on either side. 1, drop backward in a reclined position as far as the arms will allow, but with the right hands side desks Fifth Year — First Half 195 back in a straight line, the chest arched forward, the head dropped backward in a line with the trunk, and the chin well drawn in ; 2, pull the body forward to an erect position with a strong movement of the arms, at the same time allowing the elbows to spread. All of the work should be done by the arm, shoulder, and back muscles. See also illustrations in Les- son I a, Sixth Year. This exercise is one of the best possible for correcting the position of the chest and shoulder blades. AVhere the school furniture is a mistit for the pupils, so as to raise the shoulders above normal height as the body resumes the erect position, the elbows may be held in at the sides in- stead of being allowed to spread. Classes should face in oppo- site directions on alternate days or weeks, so as to avoid any possibility of uneven development from discrepancy in the height of the furniture. Slight differences in the height of desks may be overcome by building up the lower desk with one or two books under the hand. The exercise should never be taken where these devices fail to bring the shoulders to a level. Position on the First Count of Rowing; Incorrect Position 196 School Gymnastics LESSON Villa 1. Stretching. 2. Marching. Facings. Position ! 3. Breathing — Begin ! 4 — 4, Four times. Hands on shoulders — Place ! f a. Arm stretching sideways and clapping over head ; both -One! 8—8. 4. { b. Cross step ! 8 — 8. Cues . — Forifjard — backward — forward. c. Combine! 8—8. Cues. — Out — stretch — out — stretch — etc. — place. 5. Head bending sideways, right— One ! 8 — 8. Position ! 6. Bending knees with turning arms sideways — One ! 12. For rowing — Place ! 7. Eowing— One! 12. Class— Stand ! 7. Running in place, knees upward — Start! Note. — See Keference jSTotes. On desks — Place ! Hands back of head — Place ! 9. Trunk bending backward — One ! 10. Class — Stand ! Hands on shoulders — Place ! 10. Trunk bending forward, head backward — One ! 8. Note. — This is the same as previous trunk bend- ings forward, except for the position of the hands. See illustration in Lesson Ilia, Seventh Year. 11. Trunk bending sideways, right — One ! 8 — 8. Fifth Year — First Half 197 3. BREATHING The teacher will count four for inhaling as the arms are raised and four for exhaling as they sink. The arm motion should be a steady sweep, not halting at each count. The counting gives opportunity for more definite control of the respiratory movements. 4 c. COMBINATION OF CROSS STEP AND ARM STRETCHING AND CLAPPING OVER HEAD 1, cross point step forward and both arms stretched side- ways ; 2, cross point step backward and clap over head ; 3, 4, 6, 6, 7, repeat ; 8, heels together and hands on shoulders. This combination requires strong work of the hip and trunk muscles. The clapping over head with the foot backward is particularly serviceable for postural correction. 5. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though the head will not bend so far; 2, return to the erect position. The shoul- der should be kept perfectly still throughout — no shrugging. Like all head movements, this exercise accelerates the circula- tion to and from the brain. WW 198 School Gymnastics Correct Position Incorrect Position 6. BENDING KNEES WITH TURNING ARMS SIDEWAYS 1, bend the knees, lifting the heels from the floor and at the same time raise the arms sideways to shoulder level, palms upward; keep the trunk erect and the chin well drawn in; 2, rise to position, arms downward. This exercise is admirable for its effect upon the circulation, and the bending should be deep enough to stimulate that. 4. Fifth Year — First Half 199 ^ e.. . 1,. LESSOR IX a 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Begin ! 4 — 4. Four times. Hands on shoulders — Place! a. Arm stretching sideways and clapping over head; both— One ! 8—8. h. Cross step ! 8 — 8. C UES . — Forica rd — backward — fonvard. c. Combine ! 8 — 8. Position ! 5. Jumping with quarter turn, right — One ! Six or eight times. Note. — See Eeference Notes. For rowing — Place ! 6. Eowing— -One ! 10. Class — Stand ! Hands on hips — Place ! 7. Head bending sideways, right — One ! 8 — 8. On desks — Place ! Arms upward — Place! 8. Trunk bending backward — One ! 8. Class — Stand ! Hands on hips — Place ! 9. Trunk bending forward, head backward — One ! 8. 10. Arm stretching and trunk bending sideways, right — One ! 8—8. Kepeat. Cues. — Arms — bend — up — bend — up — etc, — place. 8. TRUNK BENDING BACKWARD ON DESKS, WITH ARMS UPWARD Keep the chest prominent and the head and arms in a line with the trunk. See illustrations in Lesson IX b, Eighth Year. The lengthening of the working lever by the stretching of the arms upward increases the work required of the abdominal muscles by previous exercises of this kind. 200 School Gymnastics 10. ARM STRETCHING AND TRUNK BENDING SIDEWAYS 1, stretch both arms to the side, palms downward; 2, bend the trunk to the side, the arms moving with it and keeping a straight line ; 3, resume the erect position, arms still out ; 4, 5, 6, 7, continue the bending and straightening as above, the arms remaining extended ; 8, hands on hips. Keep the knees stiff. See illustration Lesson VI a, Seventh Year. This exercise, because of the heavy resistance of the lever- age, requires strong work of the waist muscles. LESSOR Xa 1. Stretching. 2. INIarching and running. Facings. Position ! 3. Breathing — begin ! 4 — 4. Eour times. 4. Arms forward, elbows backward, and stretching sideways, both— One ! 16. 5. Bending knees with turning arms sideways — One ! 16. Note. — As in Lesson VIII a. Hands on hips — Place ! 6. Head turning, right— One ! 16 — 16. Position ! 7. Jumping with quarter turn in series, right — One I Eight or ten times. Note. — See Eeference Notes. For rowing — Place ! 8. Kowing— One ! 10. Class — Stand ! Hands on hips — Place. 9. Trunk twisting and bending forward, right— One! 8 — 8. Cues. — Twist — bend — up — bend — up — etc. — front. 10. Arm stretching and trunk bending sideways, right — One ! 8—8. Kepeat. Fifth Year — First Half 201 Correct Position Incorrect Position 4. ARM FORWARD, ELBOWS BACKWARD, AND STRETCHING SIDEWAYS 1, raise the arms forward to shoulder level, palms facing inward ; 2, draw the elbows backward as far as possible, the upper arm sloping downward, the forearm flexed upon the upper arm ; 3, stretch the arms sideivays, pressing outward with the palms of the hands ; 4, arms down to jjosition at the sides. This is one of the best shoulder blade and chest exercises in the series. Be careful throughout to keep the head in a good position. 202 School Gymnastics 6. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder ; 2, press the head farther to the side ; 3, relax to the position taken on the first count ; 4, return to the front. Keep the shoulders squarely to the front through- out. See illustration in Lesson V a, Seventh Year. 9. TRUNK TWISTING AND BENDING FORWARD 1, twist the trunk to the side ; 2, holding this direction, bend the trunk forward from the hips and the head backward; 3, re- sume the erect position, still facing in the oblique direction ; 4, return to the front. Keep the knees stiff. See illustration in Lesson VIII a, Seventh Year, which differs only in having the hands placed on the shoulders. The combination of the twisting with the trunk bending increases the back work of the latter movement by largely concentrating the pull, first upon one side and then upon the other. A considerable pressure is also exerted upon the in- ternal organs, stimulating their action. Fifth Year — Second Half LESSON lb For details of preliminaries, stretching, positions of hands, marching, running, etc., see Reference Notes. Class — Stand ! (Monitors open windows,) Take distance ! 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! 4. Arm stretching sideways and upward, right — One ! 8 — 8 — 8. Cues. — Side — iqo — side — iq> — side — etc. — shoulders. Hands on hips — Place ! 5. Charging forward and point step backward, right — One ! 8—8. C UES . — Cha rge — point — charge — po int — etc, — place, 6. Head turning, right— One ! 16 — 16. Position ! 7. Running in place, knees upward— Start ! Note. — See Reference Xotes. For rowing — Place ! 8. Rowing— One! 8. Class — Stand ! Hands on hips — Place ! 9. Trunk twisting and bending forward, right — One ! 8 — 8. 10. Trunk bending sideways, right — One I 16 — 16. 203 204' School Gymnastics 3. BREATHING Eaise the arms sideways to shoulder level while inhaling ; lower them to position while exhaling. 4. ARM STRETCHING SIDEWAYS AND UPWARD FROM HAND ON SHOULDER 1, stretch the arm sidewa3^s at shoulder level, with the palm upward and the hand bent backward toward the floor ; 2, raise the arm to a vertical position, palm facing inward; 3, return to the horizontal position ; 4, arm vertical again ; alternate the two movements to 7 ; 8, hand on shoulder. This exercise is an admirable corrective for the position of the chest and shoulder blades, if the head be held in a good position throughout. As the arm moves outward from the shoulder, an especial effort should be made to lift the chest. 5. CHARGING FORWARD AND POINT STEP BACKWARD 1, charge forward with the right foot, bending the right knee and carrying all of the weight upon it ; the left knee should be straight, the left heel upon the floor ; 2, recover the upright position by pushing hard upon the ball of the right foot ; in- stead of bringing the heels together, however, stretch the right foot backward, into the position of point step backward, illus- trated in earlier lessons. There should be no weight upon the foot when it is back, and the leg should be stretched well from the hip, with no bend in the knee ; 3, forward again ; continue to alternate the movements to 7 ; 8, heels together. 6. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder ; 2, press the head farther to the side ; Fifth Year — Second Half 205 3, relax to the position taken on the first count ; 4, return to the front. Keep the shoulders squarely to the front through- out. See illustration in Lesson V a, Seventh Year. 8. ROWING On the command For roicing — Place! pupils should sit facing sideways, with the feet in the aisles, heels together, feet flat upon the floor, knees bent to right angles, and hands grasping the side edges of the desks on either side. 1, drop backward in a reclined position as far as the arms will allow, but with the back in a straight line, the chest arched forward, the head dropped backward in a line with -the trunk, and the chin well drawn in ; 2, pull the body forward to an erect position with a strong movement of the arms, at the same time allowing the elbows to spread. All of the work should be done by the arm, shoulder and back muscles. See illustrations and fuller explanation in Lesson I a, Sixth Year, and Lesson VII a. Fifth Year. 9. TRUNK TWISTING AND BENDING FORWARD 1, twist the trunk to the side ; 2, holding this direction, bend the trunk forward from the hips and the head backward ; 3, re- sume the erect position, still facing in the oblique direction ; 4, return to the front. Keep the knees stiff. See illustration in Lesson VIII a, Seventh Year, which differs only in having the hands placed on the shoulders. 10. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. See Lesson I a. 4. 206 School Gymnastics LESSON 116 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! a. Arm stretching sideways and upward, right — One! 8—8—8. h. Charge! 8^8. Note. — Charging forward and point step backward. Hands on hips. Cues. — Charge — step — charge — step — etc, — place, c. Combine! 8—8. Cues. — Out — up — out — up — etc, — place. Hands on hips — Place ! 5. Head bending obliquely backward, right — One ! 8 — 8. Position ! 6. Jumping backward — One ! Six times. Note. — See Keference Notes. 7. Lifting feet backward between desks — One ! 8. Note. — See Lesson IV a, Sixth Year. Hands on hips — Place! 8. Trunk twisting and bending forward, right — One ! 8 — 8. Hands on shoulders — Place ! 9. Trunk bending and arm stretching sideways, right — One! 8—8. Kepeat. Cues. — Bend — arms — shoulders — up. 3. BREATHING Rise on the toes as the arms are raised for inhaling ; heels and arms down while exhaling. Fifth Year — Second Half 207 4o. COMBINATION OF CHARGING FORWARD AND POINT STEP BACKWARD, WITH ARMS SIDE- WAYS AND UPWARD 1, charge forward with the right foot and stretch both arms sideways; 2, point step backward with the right foot and both arms upward ; con- tinue to alternate the two movements to 7; 8, feet and hands to position. The hands should be placed upon the shoulders without a special order upon the w^ord Combine! Correct Position Incorrect Position 208 School Gymnastics This exercise should be taken with a vigorous charging and a strong pull upon the chest. If performed in this way, it is one of the best all-over exercises for both posture and circu- lation. 5. HEAD BENDING OBLIQUELY BACKWARD 1, rotate the head 'obliquely to the right; 2, bend the head obliquely backward midway between the spine and the left shoulder ; 3, raise the head, drawing the chin in as from the direct backward bending ; 4, 5, 6, 7, repeat the backward bend- ing and upward stretching ; 8, rotate the head to the normal position. See illustration in Lesson \h, Seventh Year. This exercise is effective for overcoming the forward car- riage of the head, which is characteristic of the student. 9. TRUNK BENDING AND ARM STRETCHING SIDEWAYS 1, bend the trunk sideways; 2, stretch the arms sideways at full length; 3, return the hands to the shoulders; 4, trunk erect ; 5, bend the trunk again ; 6, stretch the arms ; 1, hands at shoulders; 8, trunk erect. Fifth Year — Second Half 209 LESSOR III 6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Arm swinging forward to shoulder^ elbow and arm side- ways ; right — One ! 8 — 8 — 8. Cues. — Foricarcl — back — stretch — clown. Hands on hips — Place ! 5. Raising knees from tiptoe, right— One ! 8—8. 6. Head bending obliquely backward, right — One ! 8 — 8. Position ! 7. Jumping backward — One ! Six or eight times. 8. Lifting feet backward between desks — One ! 8. Hands on hips — -Place ! 9. Trunk twisting and bending forward, right — One ! 8 — 8. Hands on shoulders — Place ! 10. Trunk bending and arm stretching sideways, right — One ! 8 — 8. Eepeat. 4. ARM SWINGING FORWARD TO SHOULDER, ELBOW AND ARM SIDEWAYS 1, swing the arm forward with a full stretch, bend the elbow and bring the hand to the shoulder, elbow at shoulder level ; 2, stretch the elbow sideways as far as possible without throw- ing the head forward ; 3, stretch the arm sideways at shoulder level, turn the palm outward and push or stretch outward ; 4, hand down to the side. This is a particularly effective exercise for the shoulder blades and the chest. 210 School Gymnastics 5. KAISING KNEES FORWARD FROM TIPTOE 1, rise on tiptoe and lift the right knee forward to hip level and lower the foot again to position, still standing upon the toes ; 2, raise the left knee and lower it to position ; continue to alternate the movements of the knees to 8 ; as the foot re- turns to position on the eighth count the heels should be low- ered. Pupils who cannot maintain their balance with the hands on the hips should be allowed to take this exercise with hands placed upon the desks as a slight support. LESSON IV 6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Arm swinging forward to shoulder, elbow and arm sideways, right— One ! 8—8—8. Cues. — Forward — hack — stretch — doimi. Hands on hips — Place ! 5. Eaising knees from tiptoe, right — One I 8 — 8. 6. Head turning and bowing right — One I 8 — 8. Position ! 7. Jumping forward and backward in series, forward — One ! Jump eight or ten times. Note. — See Eeference Notes. Hands on shoulders — Place ! 8. Trunk twisting and bending forward, right — One ! 8 — 8. Note. — See illustration in Lesson VIII a, Seventh Year. Hands on hips — Place ! 9. Kneeling, right, and trunk bending sideways — One I 8 — 8. — Repeat. Cues. — Kneel — bend right (or left) — uj) — bend — up — etc. — rise. Fifth Year Second Half 211 6. HEAD TURNING AND BOWING 1, turn the head to the side so that the face looks off over the shouklers ; 2, lower the chin with a bowing motion as near to the shoulder as possible; 3, raise the chin ; 4, turn the face to the front. The shoulders should not move. Keep the lips closed. This exercise works upon all of the neck muscles, and affects the circulation strongly. 9. KNEELING AND TRUNK BENDING SIDEWAYS 1, move the right foot backward, bend the knees and kneel on the right knee ; the v^eight should be borne by the left knee as the body is lowered ; 2, in the kneeling posi- tion, bend the trunk to the left side ; 3, trunk erect ; continue to bend and straighten the trunk to 7 ; 8, stand, rising with the weight upon the left knee. In reversing this exercise for the other side, put the left foot backward, kneel upon the left knee and bend the trunk to the right side; the trunk thus bends always to the side of the forward knee. 212 School Gymnastics LESSON V& 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. 4. Arm swinging forward to shoulder, elbow and arm side- ways ; right — One ! 8 — 8 — 8. Cues. — Forward — hack — stretch — down. Hands on hips — Place ! 5. Eaising knees from tiptoe, right — One ! 8 — 8. 6. Head turning and bowing, right — One ! 8 — 8. 7. Raising knees forward between desks — One ! 8. 8. Jumping sideways, right — One ! Six times. Note. — See Eeference Notes. Hands on shoulders — Place ! 9. Trunk twisting and bending forward, right — One ! 8 — 8. Hands on hips — Place ! 10. Trunk bending sideways, touching floor and stretching arm upward, right — One ! 16. CvES.—Hight — stretch — left — stretch. 7. RAISING KNEES FORWARD BETWEEN DESKS 1, place the hands on the desk as for lifting feet backward, and raise the knees forward to hip level ; the lower legs should be at right angles to the knees with the toes stretched down- ward; be very careful to keep the chest prominent and to avoid lifting of the shoulders ; 2, resume a standing position with hands at the sides ; land lightly on the toes. This exercise brings strongly into action the abdominal muscles which raise the legs as well as those of the upper part of the body which sustain the weight. Fifth Year — Second Half 213 10. TRUNK BENDING SIDEWAYS, TOUCHING FLOOR, AND STRETCHING ARM UPWARD 1, bend the trunk sideways to the right and touch the floor with the right hand; allow the knees to bend to admit of this ; 2, rise to an erect position and stretch the right arm upward ; 3, bend to the left side and touch the left hand to the floor, the right returning to the hip ; 4, rise and stretch the left arm up- ward ; alternate the directions. Return the hand to the hip after stretching on the last count. This exercise is one of the most effective for quickening the circulation throughout the body, as the largest muscular groups 214 School Gymnastics in both the trunk and thigh are in action. Be sure that the upward movement of the arm pulls strongly upon the chest, to correct any cramped position that may have been assumed in the bending. LESSOX VI 6 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! Note. — Stretch both arms forward at shoulder level parallel, and with the palms turned inward. 3. Breathing — Begin ! Four tim^s. Position ! a. Clapping over head and downward — One ! 16. b. Rocking! 8—8. Note. — As in Lesson III a. — Hands on hips. [c. Combine! 8—8. Hands on hips — Place ! 5. Head turning and bowing, right — One ! 8 — 8. 6. Vaulting — One! Six times. 7. Jumping with half turn, right — One ! Six or eight times. XoTE. — See Eeference ]^otes. Hands on shoulders — Place I 8. Trunk twisting and bending forward, right— One ! 8—8. Hands on hips — Place ! 9. Trunk bending sideways, touching floor and stretching arm upward; right — One! 16. Cv:es.— Bight— stretch — left— stretch. 4. 3. BREATHING While inhaling, move the arms sideways at shoulder level, turning the palms downward ; while exhaling, return to the forward position, palms facing. This movement of the arms lifts and expands the chest. Fifth Year — Second Half 215 4 a. CLAPPING OVER HEAD AND DOWNWARD 1, swing the arms up to a full sideways stretch, and clap the hands over the head ; be sure to keep the head erect and the hips backward; 2, swing the arms downward through the full sideways position and clap the hands at arm's length down in front ; 3, clap overhead again ; continue to alternate the move- ments to 16. 4 c. COMBINATION OF ROCKING WITH CLAPPING OVER HEAD AND KNEE 1, charge forward with the right foot, trunk erect, and clap the hands at full arm's length over the head ; 2, transfer the weight. to the rear knee, the front one straight, bend the trunk 216 School Gymnastics slightly forward and clap the hands over the forward knee; 3, transfer the weight again to the forward foot and clap the hands over head ; continue to alternate these movements to 7 ; 8, position. Both feet should be flat upon the floor throughout this exercise. The step should be quite long so as to admit of a full bend of the knee. The weight in the terminal positions should be carried entirely upon the leg having the bent knee, and the other knee should be straight. The eyes should follow the hands. This is an excellent exercise for stimulating the circulation, and, in the upward movement of the arms, for correcting posture. 6 VAULTING 1, face sideways and place the hands near the center of two desks ; rise on the toes and bend the knees, keeping the back straight and erect ; 2, vault over the seat, landing on the toes wdth bent knees; loosen the grasp and bring the arms to position while landing; 3, straighten the knees, heels down; 4, about face and replace the hands; 5, vault; 6, straighten the knees, heels down. See illustrations in Lesson Vila, Seventh Year. Like all jumping exercises, this one serves both to improve the carriage and to give spring and elasticity to the walk. It increases the circulation through the strong work done by the large muscular groups, especially those of the thigh. Fifth Year — Second Half 217 LESSON VII 6 1. Stretching. 2. Marching and vaulting. Note. — Vault across the seats at the ends of the aisles during the march. Facings. Arms forward — Place ! 3. Breathing — Begin ! Six times. Position ! [ a. Clapping over head and downward — One ! 4. ' h. Pvocking ! 8—8. [c. Combine! 8—8. Hands on hips — Place ! 5. Head bending obliquely backward, right — One ! 8 — 8. Note. — As in Lesson II h. 6. Eaising knees forward between desks — One ! 8. 7. Jumping forward and backward in series; forward — One ! Jump eight or ten times. Note. — See Eeference Notes. Hands back of head — Place ! 8. Kneeling, right, and trunk bending sideways — One ! 8 — 8. — Repeat. Note. — Keep the elbows well to the side, the chest high, and the chin drawn inward (head backward) during this exercise. 218 School Gymnastics LESSON VIII 6 1. Stretching. 2. Marching and vaulting. Facings. Arms forward — Place! 3. Breathing — Begin ! Six times, a. Clapping over head and downward — One ! 16. h. Eocking! 8—8. c. Combine ! 8 — 8. 5. Vaulting — One ! Six or eight times. Hands on hips — Place ! 6. Head bending obliquely backward, right — One ! 8 — 8. 7. Lifting feet backward, knees forward, and return, between desks — One ! 8. C UES . — Back — forward — hack — stand. 8. Jumping in series. Eight or ten times. Note. — Vary the directions, forward, backward, sideways, and quarter turn. Hands on shoulders — Place ! 9. Trunk bending forward, head backward — One ! 8. Note. — As in Lesson III a. Seventh Year. 10. Kneeling, right, and trunk bending sideways, with arms upward — One ! 8 — 8. Repeat. Fifth Year — Second Half 219 7. LIFTING FEET BACKWARD, KNEES FORWARD AND RETURN, BETWEEN DESKS 1, place the hands on the desks and lift the feet backward as in previous lessons ; 2, raise the knees forward to hip level ; 3, return to position of feet backward ; % standing position ; the feet remain off the floor from 1 to 4 ; be very careful that in this sustained exercise the shoulders are kept well down and the chest prominent. 10. KNEELING AND TRUNK BENDING SIDEWAYS WITH ARMS UPWARD 1, kneel and stretch both arms upward, palms facing inward ; 2, bend the trunk to the side of the forward knee ; 3, trunk erect ; 4, 5, 6, 7, continue the bending and straightening of the trunk ; 8, hands on shoulders and rise to position. 220 School Gymnastics LESSON 1X5 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. Breathing — Begin ! Six times. Hands on hips — Place ! 4. Arm twisting, right — One ! 8 — 8—8. JSToTE. — As in Lesson la. 5. Kneeling, right — One ! 8 — 8. 6. Head bending obliquely backward, right — One ! 8 — 8. On desks — Place ! Hands on hips — Place ! 7. Trunk bending backward— One ! 8. Note. — As on page 165. Class — Stand ! Hands on hips — Place ! 8. Springing, feet sideways — Start ! Note. — See Keference Notes. Hands on shoulders — Place ! 9. Trunk bending forward, head backward — One ! 8. 10. Kneeling, right, and trunk bending sideways, with arms upward — One ! 16 — 16. Cues. — Kneel — bend — up — bend — up — etc. — rise. Note. — Do not rise until the sixteenth count. 5. KNEELING 1, move the right foot backward and kneel on the right or rear knee ; 2, rise to standing position, heels together ; 3, kneel again as before; 4, 5, 6, 7, repeat; 8, heels together. The weight in lowering and raising the body should be upon the forward leg, the rear foot serving only to assist in the balance. Keep the trunk and head erect. Fifth Year — Second Half 221 This is one of the strongest exercises for increasing the circulation, as it brings into vigorous action the large muscles of the thigh and leg on the side that bears the weight in transition. LESSON X& 1. Stretching. 2. Marching. Facings. Arms forward — Place ! 3. Breathing — Begin ! Six times. Hands on hips— Place ! 4. Arm twisting, right — One ! 8 — 8 — 8. 5. Kneeling, right — One ! 8 — 8. 6. Head turning and bowing, right — One ! 8 — 8. On desks — Place ! Hands back of head — Place ! 7. Trunk bending backward — One ! 8. Note. — As on page 304. Class — Stand ! 8. Running in place, feet backward and knees upward, ten counts each — Start! Hands on hips — Place ! 9. Trunk bending forward, head backward — One ! 8. 10. Trunk bending sideways, touching floor and stretching arm upward, right — One ! 16. Cues. — Right — stretch — left — stretch. Note. — As in Lesson V h. 222 School Gymnastics Sixth Year— First Half LESSON la For details of preliminaries, stretching, positions of hands, marching, etc., see Eeference Notes. Class — Stand ! (Monitors open windows.) Take distance ! 1. Stretching. 2. Marching. Note. — In addition to the marching give a review drill, in this and succeeding lessons, on various points of the tactics. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Position ! 4. Arm raising sideways, right— One ! 8 — 8 — 8. Hands on hips — Place ! 5. Charging sideways, right — One ! 8 — 8. 6. Head bending backward — One ! 8. For rowing — Place ! 7. Rowing— One! 8. Class — Stand ! Hands on hips — Place ! r a. Alternate trunk bending and point step sideways, right 8. ] —One! 8—8. [h. Together! 16. Cues. — Right — j'^^^^^^ — left— place. Note. — Alternate the directions. Sixth Year — First Half 223 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. Repeat four times. (See Reference Note 9.) If the arms are placed correctly and the hips well back, the chest will be thrown forward and upward by the increased curve in the spine. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. 4. ARM RAISING SIDEWAYS 1, raise the arm with a full sweep sideways to the vertical position, the palm facing outward when the arm is up ; 2, re- turn in the same way to the side. Keep the elbow perfectly straight and the head erect. This exercise works strongly upon the chest and shoulders, expanding and deepening the former. It is one of the best exercises for the chest, shoulder blades, and back. 5. CHARGING SIDEWAYS 1, charge directly to the right side, the right knee bent and carrying all of the weight, the left leg straight and the left foot resting wholly upon the floor ; there should be no twisting or bending of the trunk of the body ; 2, heels together. See illustration. Lesson X a. Seventh Year. Before taking this movement classes sliould face to the side of the room, so as to charge lengthwise of the aisles ; this facing should be done without an extra command, it being an understood movement after the preparatory command is heard. This exercise, like all charging movements, will effectively stimulate the circulation if the step be of sufficient length to admit of a deep bend in the knee. 224 School Gymnastics 6. HEAD BENDING BACKWARD 1, drop the head backward completely relaxed ; 2, raise it again, draiviny the chin in. Keep the lips closed. This is one of the best exercises for correcting the carriage of the head. This result comes entirely from drawing the chin in during the upward movement, as that works upon the back of the neck, straightening the cervical vertebrae by con- tracting the muscles which hold them erect. It also affects the circulation as noted for other head exercises. 7. ROWING On the command For ronnng — place ! pupils should sit fac- ing sideways, with the feet in the aisles, heels together, feet flat upon the floor, knees bent at right angles, and grasp the side edges of the desks on either side. 1, drop backward in a reclined position as far as the arms will allow, but with the back in a straight line, the chest arched forward, the head dropped backward in a line with the trunk, and the chin well drawn in; 2, pull the body forward Sixth Year — First Half 225 to an erect position with a strong move- ment of the arms, at the same time allowing the elbows to spread. All of the work should be done by the arm, shoulder, and back muscles. See illustra- tions in Lesson VII a, Fifth Year. This exercise is one of the best for cor- recting the position of the chest and shoulder blades. Where the school Position on Second Count of Rowing Correct Position Position on Second Count of Rowing; Incorrect Position furniture is a misfit for the pupils, so as to raise the shoulders above normal height as the body resumes the erect position, the el- bows may be held in at the sides (not on the desks), instead of be- ing allowed to spread. Classes should face in opposite directions on alternate days or weeks, so as to avoid any possibility of un- even development from discrepancy in the 226 School Gymnastics heiglit of the furniture. Slight differences in the heights of desks may be overcome by building up the lower desk with one or two books. The exercise should never be taken where these devices fail to bring the shoulders to a level. 8 a. ALTERNATE TRUNK BENDING AND POINT STEP SIDEWAYS 1, bend the trunk to the right side ; 2, trunk erect ; 3, point step sideways with the right foot ; 4, heels together. 8 h. TRUNK BENDING AND POINT STEP SIDEWAYS 1^ bend the trunk to the right side, and at the same time take a point step sideways with the right foot ; be careful that there is no weight upon the moving foot ; 2, heels together and trunk erect. See illustration in Lesson Villa, which shows the same exercise with an arm position added. Sixth Year — First Half 227 5. LESSON II a 1. Stretching. 2. Marching and running. Note. — See Reference Notes for running. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Position ! 4. Arm raising sideways, right — One ! 8 — 8 — 8. Hands on hips — Place ! ( a. Charging sideways, right — One! 8 — 8. I h. With arms ! 8—8. Note. — With both arms stretched upward. 6. Head bending backward — One! 8. For rowing — Place ! 7. Rowing — One ! 10. Class — Stand ! Hands on hips — Place ! f a. Alternate trunk bending and point step sideways, 8. \ right— One! 8—8. I h. Together ! 16. 9. Trunk bending forward and head backward — One ! 8. 228 School Gymnastics bb CHARGING SIDEWAYS WITH ARMS UPWARD 1, charge to the right side and stretch both arms verti- cally upward, palms inward; 2, heels together and hands on hips. 9. TRUNK BENDING FORWARD, HEAD BACKWARD 1, bend the trunk directly forward and the head backward; 2, resume the erect position. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows well back to throw the chest forward. Make the distinction be- tween bending the head backward and merely running the chin forward. See illustration in Lesson I a, Eighth Year. To avoid interference pupils should face the side of the room w^ithout an extra order when the command is heard for trunk bending, and return to the front after the last movement of the exercise. This exercise works strongly upon the back muscles which flex backward the upper part of the spine and the head, and upon those muscles lower down which straighten the torso after the bending. This is one of the finest exercises for chest expan- sion and for correcting the position of the spine and shoulders. 4. Sixth Year — First Half 229 LESSON Ilia 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place! 3. Breathing — Begin ! Four times. Position ! ' a. Arm raising sideways, both — One ! 8. h. Charge! 8—8. Note. — Charging backward. For this exercise, without a special order, place the hands on the hips, c. Combine ! 8 — 8. Hands on hips — Place ! 5. Head bending backward — One ! 8. 6. Rising on toes and bending knees — One ! Six times. For rowing — Place! 7. Eowing — One! 10. Class — Stand ! Hands on hips — Place ! 8. Trunk bending sideways, right, with left arm upward — One 1 8—8. Hands on shoulders — Place ! 9. Trunk bending forward — One ! 8. 3. BREATHING In this and succeeding lessons both the inhaling and exhal- ing should be through the nostrils. The exhaling should be slower than when done through the mouth. 230 School Gymnastics 46. CHARGING BACKWARD 1, take a step backward, at the same time bending the back knee and throwing the entire weight upon it ; the front knee should be straight, both feet flat upon the floor and the trunk erect ; 2, heels together. This exercise employs chiefly the thigh and calf muscles, which work strongly in sustaining the weight of the body upon the bent knee. 4 c. COMBINATION OF CHARGING BACKWARD AND ARM RAIS- ING SIDEWAYS 1, charge backward and raise both arms sideways; 2, heels to- gether and arms down. This is a difficult combination to make and still keep the movements accurate. It should be taken slowly at first, and always with care that the arms are stretched to their full extent, both in the upward and downward motion, and that the head and trunk are erect. Sixth Year — First Half 231 6. RISING ON TOES AND BENDING KNEES 1, rise on the toes ; 2, bend the knees, keeping the heels from the floor; 3, straighten the knees; 4, heels down. The trunk and head should be held erect throughout this exercise. The knees should spread diagonally forward over the toes when they are turned slightly outward. The bend of the knees should be as deep as the pupils can make it and still retain an upright position. After pupils have attained an erect carriage and steady balance in this exercise taken in deliberate time, the teacher should vary the intervals between the counts, so as to increase the difficulty of the exercise by calling for sus- tained positions unexpectedly. This exercise is admirable both for its cultivation of steady, erect carriage of the body, and for the effect upon the circula- tion which comes from the strong work demanded of the heavy muscles of the thigh. 8. TRUNK BENDING SIDEWAYS WITH OPPOSITE ARM UPWARD 1, bend the trunk to the right side, at the same time stretch- ing the left arm upward for its full length in the direction of the head ; 2, trunk erect and hand on hip. In bending to the left side, stretch the right arm upward. This combination of the arm wdth the trunk exercise in- creases the w^ork for the mus- cles in the vicinity of the waist, as the lever of the moving part 232 School Gymnastics is lengthened. This combination also increases the expansion of the chest on the convex side. For this latter reason the uplifted arm should always be on the convex side, i.e. the one opposite that toward which the trunk is bent. 9. TRUNK BENDING FORWAKD WITH HANDS ON SHOULDERS Especial care will be needed in this exercise to keep the chin drawn in so as to lift the chest. Keep the elbows well spread and do not allow the weight of the arms to drag the shoulders forward. This position of the arms with the trunk bending is espe- cially good for its corrective effect upon the upper spine and shoulder blades. By shifting the weight of the lever it also serves to make stronger than in the previous trunk bending forward the work for the muscles which raise the trunk to an erect position. Sixth Year — First Half 233 LESSON IV a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Position ! r a. Arm raising sideways, both — One ! 8. 4. j 6. Charge ! 8—8. Ic. Combine! 8—8. 5. Rising on toes and bending knees, with arms sideways and upward — One ! 16. Hands on hips — Place! 6. Head turning, right— One! 16 — 16. 7. Lifting feet backward between desks— One! 8. Hands on hips — Place! 8. Trunk bending and point step sideways, right — One ! 8 — 8. Eepeat. Hands on shoulders — Place ! 9. Trunk bending forward — One ! 8. 5. EISING ON TOES AND BENDING KNEES WITH ARMS SIDEWAYS AND UPWARD 1, rise on the toes and raise the arms sideways to shoulder level, palms downward; 2, bend the knees and stretch the arms vertically upward, palms facing inward ; 3, stretch the knees and lower the arms again sideways to shoulder level, with the palms downward ; 4, heels together and arms down to position. If the head and trunk are kept throughout in an erect posi- tion, this exercise is one of the most effective for cultivating a good carriage and for improving the position of the chest and 234 School Gymnastics shoulder blades. It also has a very stimulating effect upon the circulation through the heavy work done by the muscles of the thighs. 6. HEAD TURNING • 1, turn or rotate the head to the side so that the face looks off over the shoulder ; 2, increase the pressure by trying to twist farther ; 3, relax, still facing the side ; 4, return to the front. Keep the shoulders squarely to the front throughout. Correct Position 7. LIFTING FEET BACKWARD BETWEEN DESKS 1, place the hands on the desks on eitlier side of the aisle and lift the feet backward with the knees together, ankles stretched and thighs vertical ; 2, return to position, landing Sixth Year — First Half 235 lightly on the toes. The body should be held steadily, not allowed to swing back and forth. To avoid such a swinging movement the pupils should step forward between the hands before lifting the feet. The legs when raised should be at Incorrect Position right angles to the thigh. A crucial point to observe is that the shoulders be not pushed upward when the weight of the body is suspended on the arms. To avoid this, pupils should make an especial effort to throw the chest forward and draw the chin in while the feet are off the floor. Should such a position be impossible for any pupils, they should not be required to repeat the exercise as many times as the rest of the class. In some instances it may be wise to return to the row- ing exercise until the arms are stronger. The desks on which the hands are placed should be of equal height. Should there 236 School Gymnastics be any discrepancy it may be remedied by the placing of one or two books on the lower desk. The hands should be placed with the fingers pointing slightly outward and forward, away from the pupil. LESSON Va 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Position ! 4. Arm raising forward and sideways alternately, both — One ! 16. Cues. — Forward — down — side — down. Hands on hips — Place ! 5. Charging forward and backward alternately, right — One ! 16—16. Cues. — Charge — place — hack — place, 6. Eising on toes and bending knees wdth arms sideways and upward — One ! 16. 7. Head turning, right — One ! 16 — 16. 8. Lifting feet backward between desks — One ! 8. 9. Jumping in place — One ! Four times. Note. — See Keference Notes. Hands on shoulders — Place ! 10. Trunk bending forward — One ! 8. Hands on hips — Place ! 11. Trunk twisting, bending to floor and stretching upward; right— One ! 16. Cues. — Step — ticist — front — twist — front — etc, — place. Sixth Year — First Half 237 3. BREATHING 1, while inhaling, raise the arms straight outward and up- ward at the sides to shoulder level ; while exhaling sink the arms again to position. The breathing should be through the nostrils both ways. This arm action expands the ribs and so cultivates inter- costal breathing. 4. ARM RAISING FORWARD AND SIDEWAYS ALTERNATELY 1, raise both arms forward and upward to the vertical posi- tion ; 2, lower them forward and downward to position ; 3, raise them sideways to the vertical position, palms outward; 4, lower them sideways to position at the sides. Stretch the arms hard as they move and keep the head erect. This succession of movements is admirable for the chest, expanding its three dimensions. It also works strongly upon the shoulder blades and back. 5. CHARGING FORWARD AND BACKWARD ALTERNATELY 1, charge forward ; 2, heels together ; 3, charge backward with the same foot; 4, heels together. Keep the shoulders squarely to the front. This is a strong exercise for the calf, thigh, and hip, and for cultivating an erect carriage of the upper part of the body. It has a strong effect upon the circulation. 238 School Gymnastics 11. TRUNK TWISTING, BENDING TO FLOOR AND STRETCHING UPWARD 1, twist the trunk to the right and bend the knees enough to allow the finger tips to touch the floor on the right side ; the back may be arched for this ; 2, trunk erect and hands on hips ; 3, stretch both arms upward, bending the head backward and looking upward in the direction of the hands ; 4, hands on hips. Alternate the sides for the bending. Face the front on the last count. This exercise is particularly effective for the circulation and for quickening sluggish action of the central organs. 4. Sixth Year — First Half 239 LESSON Via 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Position ! a. Arm raising forward and sideways alternately, both- One ! 16. h. Charge! 8—8. Cues. — Forward — place — hack — place, Note. — Hands on hips. c. Combine! 8—8. Cues. — Forward — place — hack — place. Hands on hips— Place ! 5. Head turning, right — One ! 8 — 8. 6. Vaulting — One ! Four times. Hands on hips — Place ! 7. Raising knees forward alternately in quick time, right — One ! 16. Arms bent at shoulder level — Place ! 8. Trunk bending forward and arm stretching sideways— One ! 8. — Repeat. Cues. — Forward — stretch — hend — stretch — hend — etc, — up. Hands on hips — Place ! 9. Trunk twisting, bending to floor and stretching upward; right— One! 18. 4 c. COMBINATION OF CHARGING FORWARD AND BACKWARD AND ARM RAISING FORWARD AND SIDEWAYS 1, charge forward and raise both arms forward; 2, heels together and arms down; 3, charge backward and raise the arms sideways; 4, heels together and arms down. 240 School Gymnastics If taken with straight elbows and head, this is one of the best possible combinations for all-over work, and especially for gen- eral postural correction. 6. VAULTING 1, face sideways and place the hands on the edges near the center of two desks; rise on the toes and bend the knees, keeping the back straight; 2, vault over the seat, landing on the toes with bent knees ; loosen the grasp and bring the arms to position while landing; 3, straighten the knees and put the heels down ; 4, about face and replace the hands ; 5, vault. See illustrations in Lesson YII a, Seventh Year. Like all jumping exercises, this one serves both to improve the carriage and to give spring and elasticity to the walk. It increases the circulation through the strong work done by the large muscular groups, especially those of the thigh. 7. RAISING KNEES FORWARD ALTERNATELY IN QUICK TIME 1, raise the knee forward to hip level, the lower leg at right angles with the thigh and the toe depressed ; lower the foot to position on the same count. The knees should be alternated. This exercise has a strong effect upon the circulation, and should be taken rapidly to insure that result. Keep an erect posture throughout. - 8. TRUNK BENDING FORWARD AND ARM STRETCHING SIDEWAYS 1, bend the trunk forward with the head backward ; 2, hold- ing the trunk in the forward position, stretch the arms side- ways ; 3, bend the arms again ; continue to bend and straighten the arms to 7 ; 8, trunk erect. See illustration in Lesson III a, Eighth Year. This exercise is especially effective for contracting the shoul- der blades and the muscles of the back which hold the upper part of the body in a good position. 4. Sixth Year — First Half 241 LESSON Vila 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Being ! 4 — 4. Four times. Position ! a. Arm raising forward and sideways alternately, both — One! 16. 6. Charge! 8—8. N^OTE. — Hands on hips. c. Combine! 8 — 8. Hands back of head — Place ! 5. Raising and stretching knee forward right — One ! 8 — 8. Cues. — Raise — stretch — bend — stretch — etc. — place. Hands on hips — Place ! 6. Head bending sideways, right — One ! 8 — 8. 7. Vaulting — One ! Six or eight times. Class — Stand ! On desks — Place ! Hands on hips — Place ! 8. Trunk bending backward — One! 8. Class — Stand ! Arms bent at shoulder level — Place ! 9. Trunk bending forward and arm stretching sideways — One ! 8. — Repeat. 3. BREATHING The teacher will count four for inhaling as the arms are raised and four for exhaling as they sink. The arm motion should be a steady sweep, not halting at each count. The counting gives opportunity for more definite control of the respiratory movements. 242 School Gymnastics 5. KAISING AND STRETCHING KNEE FORWARD 1, raise the knee forward until the thigh is at right angles to the trunk, the lower leg at right angles to the thigh ; 2, stretch the leg forward until it is straight • its height will vary with different pupils and for most will slope somewhat downward from a horizontal plane ; 3, bend the knee again ; 4, stretch the leg ; continue to 7 ; 8, heels together. The toe should be depressed throughout. Keep the trunk erect and the shoul- ders squarely to the front. In crowded classes pupils should face to the side of the room or obliquely to one corner of the room for these movements. This exercise has a strong effect upon the thigh and leg mus- cles, besides bringing the abdominal muscles into action, and serving as an admirable balance movement. 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though it will not bend so far; 2, return to the erect po- sition. The shoulders should be kept perfectly still throughout — no shrugging. See illustration in Lesson YIII a, Fifth Year. This exercise, like all head movements, accelerates the circu- lation to and from the brain. 8. ON DESKS, TRUNK BENDING BACKWARD At the command On desks— Place! pupils should slip up on the desks, facing the rear of the room. Jumping up should be avoided. The toes should be caught under the edge of the chair or raised seat, or braced against the latter. In no case should a pupil take the bending exercise without this bracing of the feet. 1, bend the trunk slightly backward, keeping the chest well arched forward, the head and chin drawn backward to con- tinue the line of the trunk ; 2, resume the erect position. See illustrations in Lesson V h, Fourth Year. Sixth Year -First Half 243 This exercise is for strengthening the abdominal muscles, and for that reason is one of the most important in the course. A test of strength is the steadiness with which the exercise is taken. Pupils should not be allowed to bend backward as far as possible. LESSON Villa 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Begin ! 4 — 4. Four times. Hands on shoulders — Place ! 4. Arm stretching upward and flexing, right — One ! 8 — 8 — 8. Cues. — Up — flex — up— flex — etc, — shoulder. Hands on hips — Place ! 5. Point step backward and dip step forward, right — One ! 8 — 8. C UES . — Back — forivard — hack— forward — etc, — place. Hands back of head — Place ! 6. Eaising and stretching knee forward, right — One ! 8 — 8. Kepeat. Hands on hips — Place ! 7. Head bending sideways, right — One! 8 — 8. Position ! 8. Jumping with quarter turn, right — One ! Four times. XoTE. — See Eeference Notes. On desks — Place ! Hands on hips — Place ! 9. Trunk bending backward — One ! 16. Class — Stand ! Hands back of head — Place ! 10. Stepping forward and trunk twisting, right — One ! 8 — 8. Hands on hips — Place ! 11. Trunk bending and point step sideways, right, with left arm in half circle— One ! 8 — 8. 244 School Gymnastics 4. ARM STRETCHING UPWARD AND FLEXING 1, stretch the arm vertically upward, palm inward ; 2, clinch the hand and draw the forearm down, bending the elbow so as to flex the arm strongly ; the upper arm should be in a hori- zontal position when the arm is flexed; 3, stretch the arm again upward ; 4, 5, 6, 7, continue to alternate the flexing and stretching ; 8, hands on shoulders. See illustration in Lesson VII a, Seventh Year. This exercise strengthens the arm muscles, particularly the biceps, but a more important effect is the expansion of the chest which comes from the stretching movements upward and the sustaining of the arms at shoulder level during the flexing. 5. POINT STEP BACKWARD AND DIP STEP FORWARD 1, point step backward ; 2, with the same foot and without bringing the heels together, dip step forward; 3, point step back- ward again ; 4, 5, 6, 7, continue to alternate ^^^ the two movements as above; 8, heels fl^i together. Keep the shoulders erect and Jlfflf squarely to the front. Be sure that no weight is carried by the moving foot. This exercise requires strong thigh work of the stationary limb, and is very effective for balance work, as it requires careful con- trol to keep the weight where it should be. Correct Position 10. STEPPING FORWARD AND TRUNK TWISTING 1, step forward with the right foot, the weight equal; 2, twist the trunk to the right side ; 3, twist to the front ; 4, twist again to the right; 5, 6, 7, continue the twisting; 8, heels together. In repeating this exercise on the opposite side, step Sixth Year — First Half 245 forward with the left foot and twist the trunk to the left. Be sure that the elbows are kept well back and the head pressed back hard against the hands, with chin drawn in during this exercise. If so taken, it will have an admirable effect upon the posture of the upper part of the body, as well as a stimulating effect upon the circulation. 11. TRUNK BENDING AND POINT STEP SIDEWAYS, WITH ARM IN HALF CIRCLE While bending the trunk and extend- ing the foot raise the opposite arm in a half circle over the head. In bend- ing to the Incorrect Position left the right arm is raised, and vice versa. Alternate the bending from left to right in this last combination. The lifting of the arm increases the work of the waist muscles by lengthening the working lever. Combined with the narrow base this makes a particularly strong exercise and one difficult of cor- rect execution. 246 School Gymnastics LESSON IX a 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Begin ! 4 — 4. Six times. Hands on shoulders— Place ! 4. Arm stretching upward and flexing, right — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Point step backward and dip step forward, right — One ! 16—16. 6. Raising and stretching knee forward, right — One ! 8 — 8. Repeat. 7. Head bending obliquely backward, right— One ! 8 — 8. Position I 8. Jumping forward and backward in series. Jump eight or ten times. Note. — See Reference Notes. On desks — Place ! Hands on hips — Place ! 9. Trunk bending backward — One ! 16. Class — Stand ! Hands back of head — Place ! 10. Stepping forward and trunk twisting, right — One I 8 — 8. Hands on hips — Place ! 11. Trunk bending and point step sideways, right, left arm in half circle — One ! 8 — 8. Repeat. 7. HEAD BENDING OBLIQUELY BACKWARD 1, rotate the head to the right and bend the head obliquely backward midway between the spine and the left shoulder; raise the head, drawing the chin in as from the direct backward bending; 4, 5, 6, 7, repeat the backward bending and upward stretching ; on the eighth count rotate the head to the normal position. Sixth Year — First Half 247 This exercise is effective for overcoming the forward carriage of the head which is characteristic of the student. LESSON Xa 1. Stretching. 2. Marching and running. Facings. Position ! 3. Breathing — Begin ! 4 — 4. Six times. Hands on shoulders — Place ! 4. Arm stretching upward and Hexing, right — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Point step backward and dip step forward, right — One ! 16—16. 6. Head bending obliquely backward, right — ^One ! 8 — 8. 7. Raising knees forward between desks — One ! Four times. 8. Jumping forward and backward in series. Jump eight or ten times. Hands back of head — Place ! 9. Stepping forward and trunk twisting, right — One ! 8 — 8. Hands on hips — Place ! 10. Trunk bending and point step sideways, right, left arm in half circle— One I 16—16. 7. RAISING KNEES FORWARD BETWEEN DESKS 1, place the hands on the desks as for lifting feet backward and raise the knees forward to hip level ; the lower leg should be at right angles to the knee with the toes stretched down- ward. Be very careful to keep the chest prominent and to avoid lifting of the shoulders ; 2, resume standing position with hands at the sides ; land lightly on the toes. This exercise brings strongly into action the abdominal muscles which raise the legs as well as those which sustain the weight. Sixth Year — Second Half LESSON lb For details of preliminaries, stretching, positions of hands, marching, running, etc., see Reference Notes. Class — Stand ! (Monitors open windows.) Take distance ! 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on shoulders — Place ! 4. Arm swinging, right — One ! 8 — 8—8. Hands on hips — Place ! 5. Raising and stretching knee forward and backward, right — One ! 16—16. Cues. — Up — foriuard — iq^ — back — etc. — j^^^^^^- 6. Head bending obliquely backward, right — One ! 8 — 8. On desks — Place ! Hands back of head — Place ! 7. Trunk bending backward — One ! 8. Class — Stand ! Hands on shoulders — Place ! 8. Trunk bending sideways, right— One! 16—16. 3. BREATHING Eaise the arms sideways to shoulder level while inhaling; lower them to position while exhaling. 248 Sixth Year — Second Half 249 4. ARM SWINGING 1, stretch the arm to the side, palm upward ; 2, swing it up to a vertical position, bend the elbow and lower the whole arm to a horizontal position, the forearm in front of the chest and bent at right angles to the upper arm ; o, straighten the arm again to the vertical position and carry it on out to the side stretching as in 1 ; 4, 5, 6, 7, continue the swinging as in 2 and 3 ; 8, hand on shoulder. When both arms are used, have the right over the left when in front of the chest. Keep the head erect. This is one of the best exercises for the muscles of the shoulders and upper back. It is particularly effective for the shoulder blades. In teaching this exercise have each pupil feel the action of his own shoulder blades by placing one hand on the back while the opposite arm moves. Note how this action of the blade is lost if the upper arm does not reach the full vertical position. When both arms swing upward and outward in the exercise, draw the shoulder blades backward toward each other as close as possible. 5. EAISING AND STRETCHING KNEE FORWARD AND BACKWARD ALTERNATELY 1, raise the knee to hip level, the lower leg at right angles to the thigh; 2, stretch the leg forward, the toe pointing obliquely 250 School Gymnastics downward ; 3, bend the knee again as in 1 ; 4, stretch the leg backward ; 5, bend the knee again to hip level ; 6, stretch for- ward; 7, bend at hip level; 8, stretch backward; continue to 15; 16, heels together. See illustrations in Lesson II a, Eighth Year. 6. HEAD BENDING OBLIQUELY BACKWARD 1, rotate the head to the right; 2, bend the head obliquely backward, midway between the spine and the left shoulder; 3, raise the head, drawing the chin in as from the direct back- ward bending; 4, 5, 6, 7, repeat the backward bending and upward stretching ; 8, rotate the head to the normal position. 7. TRUNK BENDING BACKWARD ON DESKS WITH HANDS BACK OF HEAD This exercise is performed the same as the trunk bending backward on page 165, the difference being in the position of the hands, which increases the leverage, and so calls for stronger work from the abdominal muscles. Be sure to keep the elbows back, the head well braced back against the hands with the chin drawn in, the chest prominent, and the back and head in line. See illustration in Lesson V 6, Seventh Year. If this exercise should be too difficult for pupils to perform without excessive trembling, they should take it for the first week with the hands on the hips. In the fall term this should be done anyway. 8. TRUNK BENDING SIDEWAYS WITH HANDS ON SHOULDERS 1, bend the trunk to the side ; 2, trunk erect. Especial care will be needed to keep the elbows widely spread, so as not to contract the chest with any forward drooping of the arms. Sixth Year — Second Half 261 LESSON lib 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Six times. Hands on shoahiers — Place ! 4. Arm swinging, right — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Raising and stretching knee forward and backward, right— One ! 8—8. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping sideways, right — One ! Six to ten times. Note. — See Reference Notes. On desks — Place ! Hands back of head — Place ! 8. Trunk bending backward — One ! 8. Class — Stand ! Arms bent at shoulder level — Place ! 9. Stepping forward and trunk twisting, right, with arm stretching sideways — One ! 16 — 16. Cues. — Step — timst — arms — bend — arms — bend — front — place. 252 School Gymnastics 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though it will not bend so far ; 2, return to the erect position. The shoulders should be kept perfectly still throughout — no shrugging. See illustration in Lesson VIII a, Fifth Year. 9. STEPPING FORWARD AND TRUNK TWISTING WITH ARM STRETCHING SIDEWAYS 1, step forward with the right foot ; 2, twist the trunk to the right side ; 3, holding the position, stretch the arms sideways ; 4, bend the arms; 5, stretch the arms; 6, bend the arms; 7j twist to the front ; 8, heels together. Sixth Year — Second Half 253 LESSON lllh 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Six times. Hands on shoulders — Place ! 4. Arm swinging, right — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Eaising and stretching knee forward and backward, right — One ! 8—8. 6. Head bending obliquely forward and backward, right — One ! 8—8. Position ! 7. Jumping sidew^ays in series, right — One ! Jump eight or ten times. On desks — Place ! Arms upward — Place ! Note. — Stretch the arms vertically upward. 8. Trunk bending backward — One ! 8. Class — Stand ! Arms bent at shoulder level — Place ! 9. Stepping forward and trunk twisting, right, with arm stretching sideways — One ! 8 — 8. Hands on shoulders — Place ! 10. Trunk bending forward — One ! 8. 6. HEAD BENDING OBLIQUELY FORWARD AND BACKWARD 1, bend the head obliquely forward to the left; 2, bend it backward in the opposite direction; 3, bend again forward; 4, o, 6, 7, continue to alternate the forward and backward movements in the oblique direction ; 8, turn the head to the front to the normal position. 254 School Gymnastics 8. TRUNK BENDING BACKWARD ON DESKS WITH ARMS UPWARD Keep the chest prominent and the head and arms in a line with the trunk. The lengthening of the working lever by the stretching of the arms upward increases the work required of the abdominal muscles by previous exercises of this kind. See illustrations in Lesson IX h. Eighth Year. 9. TRUNK BENDING FORWARD WITH HANDS ON SHOULDERS. 1, bend the trunk forward; 2, trunk erect. Especial care will be needed in this exercise to keep the chin drawn in so as to lift the chest. Keep the elbows well spread and do not allow the weight of the arms to drag the shoulders forward. See illustration in Lesson III a. Seventh Year. LESSON IV & 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Six times. Hands on shoulders — Place ! 4. Elbows forward and backward — One ! 16. Hands on hips — Place ! 5. Rocking, right forward — One ! 16 — 16. 6. Head bending obliquely forward and backward, right — One ! 8—8. On desks — Place ! Arms upward — Place ! 7. Trunk bending backward — One ! 8. Class — Stand ! 8. Jumping sideways in series, right — One ! Eight or ten times. Hands on hips — Place ! 9. Trunk bending sideways, right, left arm upward — One! 8—8. Sixth Year — Second Half 255 4. ELBOWS FORWARD AI^D BACKWARD 1, move the elbows forward to a position at right angles with the axis of the slioulders ; 2, move the elbows backward as far as they can be placed, making at the same time a strong effort to draw the chin in and the head slightly backward. The elbows should drop a little below a horizontal position. This exercise serves to flatten the shoulder blades upon the back, and with the accompanying movement of the head should result in an increased expansion and elevation of the chest. 5. ROCKING 1, charge forward with the right foot ; 2, without changing the position of the feet upon the floor, straighten the knees, transfer the weight to the rear foot and bend the rear knee ; 3, straighten the knees and transfer the weight again to the forward foot, with the forward knee bent in the charging position ; continue to transfer the weight by a rocking move- ment from one bent knee to the other, to 7 ; 8, heels together. Keep the shoulders squarely to the front and the trunk erect. This exercise works strongly upon the thigh muscles if the step is sufficiently long, and through their action stimulates the circulation and respiration. 9. TRUNK BENDING SIDEWAYS WITH OPPOSITE ARM UPWARD 1, bend the trunk to the right side, at the same time stretch- ing the left arm upward for its full length in the direction of the head ; 2, trunk erect and hand on hip. In bending to the left side, stretch the right arm upward. See illustration in Lesson III a. 256 School Gymnastics LESSON V6 1. Stretching. 2. Marching. Facings. Arms forward — Place! Note. — Stretch both arras forward at shoulder level, parallel, and with the palras turned inward. 3. Breathing — Begin ! Four times. Hands on shoulders — Place! 4. Elbows forward and backward — One ! 8. a. Eocking, right — One ! 8 — 8. Note. — Place the hands on the hips for the rock- ing. . b. With arms! 8—8. Cues. — Out — hacTx: — out — hack — etc. — 2)lace. Note. — Combination of rocking with arm swinging. Position ! 6. Running in place, knees upward — Start ! Note. — See Refereuce Notes. Hands on hips — Place ! 7. Head bending sideways, right — One ! 8 — 8. On desks — Place! Arms upward — Place! 8. Trunk bending backward — One! 8. Class — Stand ! 9. Jumping with half and quarter turns in series ; half turn, right — One! Jump eight or ten times. Note. — See Reference Notes. Hands on hips — Place! 10. Arm stretching upward and trunk bending sideways, right— One! 8—8. Cues. — Anns — bend — up — bend — etc. — place. A Sixth Year — Second Half 257 3. BREATHING While inhaling, move the arms sideways at shoulder level, turning the palms downward ; while exhaling return them to the forward position, palms facing. 5 b. COMBINATION OF ROCKING AND ARM SWINGING 1, charge forward for the rocking and stretch both arms side- ways, palms upward ; 2, bend the back knee and swing the arms up through the vertical position and bend them across the chest ; 3, return to the forward charge with the arms stretched to the side ; 4, 5, 6, 7, continue to alternate the arm w^ork and the forward and backward knee bendings as in 1 and 2 ; 8, heels together and hands on shoulders. This combination makes one of the strongest all-over exer- cises and one of the best for postural correction. 10. ARM STRETCHING UPWARD AND TRUNK BENDING SIDEWAYS 1, stretch both arms upward with palms facing inward ; 2, keeping the arms in the same relation to the trunk, bend the latter to the side ; 3, trunk erect ; continue to bend and straighten the trunk to 7 ; 8, hands on hips. This combination of the arm position and trunk movement makes still more difficult than in previous exercises of the kind the work for the waist muscles. 258 School Gymnastics LESSON VI h 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. Breathing — Begin! Four times. Hands on shoulders — Place ! r a. Arm swinging, right — One ! 8 — 8 — 8. 4. -j h, Eocking ! 8 — 8. (Hands on hips.) [c. Combine! 8—8. Hands on hips — Place ! 5. Head bending sideways, right — One ! 8 — 8. 6. Lifting feet backward, knees forward and return, between desks — One ! 8. 7. Jumping with half and quarter turns in series. Jump eight or ten times. Hand on hips — Place ! 8. Arm stretching upward and trunk bending sideways, right _One ! 8—8. Arms bent at shoulder level — Place ! 9. Trunk bending forward and arm stretching sideways — One ! 8—8. Pvepeat. 6. LIFTING FEET BACKWARD, KNEES FORWAKD AND RETURN BETWEEN DESKS 1, place the hands on the desks and lift the feet backward as in previous lessons ; 2, raise the knees forward to hip level ; 3, return to position of feet backward; 4, standing position; the feet remain off the floor from 1 to 4 ; be very careful that in the sustained exercise the shoulders are kept well down and the chest prominent. Sixth Year — Second Half 259 9. THUNK BENDING FORWARD AND ARM STRETCHING SIDEWAYS 1, bend the trunk forward with the head backward; 2, hokl- ing the trunk in the forward position, stretch the arms side- ways ; 3, bend the arms again ; continue to bend and straighten the arms to 7 ; 8, trunk erect. See ilhistration in Lesson III a, Eighth Year. LESSON VII h 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. Breathing — Begin ! Six times. Hands on shoulders — Place ! f a. Arm swinging, right — One ! 8 — 8 — 8. 4. \ b. Pocking! 8 — 8. (Hands on hips.) [ c. Combine ! 8 — 8. Position ! 5. Rising on toes and bending knees with arms sideways and upward — One ! 66. Hands on hips — Place ! 6. Head bending backward — One ! 8. 7. Lifting feet backward, knees forward and return, between desks—One! 12. Hands on hips — Place ! 8. Trunk bending forward with arms sideways and clapping over head — One ! 66. 9. Trunk twisting, bending to floor and stretching upward, right— One ! 16. 260 School Gymnastics 5. RISING ON TOES AND BENDING KNEES WITH ARMS SIDEWAYS AND UPWARD 1, rise on the toes and raise the arms sideways to shoulder level, palms downward; 2, bend the knees and stretch the arms vertically upward, palms facing inward; 3, stretch the knees and lower the arms again sideways to shoulder level, with the palms downward; 4, heels together and arms down to position. 6. HEAD BENDING BACKWARD 1, drop the head backward completely relaxed; 2, raise it again, drawing the chin in. Keep the lips closed. See illustra- tions and fuller explanation in Lesson I a. 8. TRUNK BENDING FORWARD WITH ARM STRETCHING SIDEWAYS AND CLAPPING OVER HEAD 1, bend the trunk forward, drawing the chin inward and head backward ; at the same time stretch the arms sideways in a line with the shoulders, palms to the front ; 2, clap the hands over the head ; 3, extend the arms again to the side ; 4, trunk erect and hands on hips. See illustrations on page 351 for position of trunk and arms. This is an admirable exercise for correcting the position of the shoulder blades, spine, and chest. 9. TRUNK TWISTING, BENDING TO FLOOR AND STRETCHING UPWARD 1, twist the trunk to the right and bend the knees enough to allow the finger tips to touch the floor on the right side; the back may be arched for this ; 2, trunk erect and hands on hips ; 3, stretch both arms upward, bending the head backward and looking upward in the direction of the hands; 4, hands on hipn. Alternate the sides for the bending. See illustrations in Lesson Y a. Sixth Year — Second Half 261 . cj^ ^ T.- LESSON VIII 6 1. Stretching. 2. Marching. Facings. Arms forward — Place! 3. Breathing — Begin ! Six times. Position ! 4. Arm raising forward and sideways alternately, both — One ! 16. Hands on hips — Place ! 5. Charging forward and backward, right — One ! 8 — 8. Position ! 6. Jumping in series; forward— One! Jump ten or twelve times. Note. — Forward, backward, sideways, quarter and half turns. Hands on hips — Place ! 7. Head bending backward — One ! 8. Position ! 8. Eunning in place, knees upward — Start ! Hands on hips — Place ! 9. Trunk bending forward with arms sideways and clapping over head — One ! 16. 10. Arm stretching upward and trunk bending sideways, right— One ! 8—8. Note. — As in Lesson Yh, 4. ARM RAISING FORWARD AND SIDEWAYS ALTERNATELY 1, raise both arms forward and upward to the vertical posi- tion ; 2, lower them forward and downward to position ; 3, raise them sideways to the vertical position, palms outward ; 4, lower them sideways to position at the sides. Stretch the arms hard as they move and keep the head erect. This succession, of movements is admirable for the chest, expanding its three dimensions. It also works strongly upon the shoulder blades and back. 262 School Gymnastics 5. CHARGING FORWARD AND BACKWARD 1, charge forward with the right foot ; 2, charge backward with the same foot ; the impetus for the backward movement should be a strong push from the ball of the foot; the foot should not drag or scuff over the floor in transition from the forward to the backward charging position. To avoid this the knee should be slightly bent ; this bending of the knee will come naturally and will probably need no special mention. LESSON 1X6 1. Stretching. 2. Marching and running. Facings. Arms forw^ard — Place ! 3. Breathing — Begin ! Six times. Position ! 4. Arm raising forw^ard and sideways alternately, both — One ! 16. Hands on hips — Place ! 5. Charging forward and backward, right — One ! 16 — 16. 6. Head bending backward — One ! 8. 7. Jumping, feet sideways alternately, right — Start! 10 to 20 counts. Note. — See Eeference Notes. 8. Vaulting — One ! Pour to six times. Note. — See page 283. Hands on hips — Place ! 9. Trunk bending forward with arms sideways and clapping over head — One ! 16. 10. Trunk twisting, bending to floor and stretching upw^ard, right — One ! 16. Note. — As in Lesson VII 6. Sixth Year — Second Half 263 LESSON X6 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. Breathing — begin ! Six times. Position ! 4. Arm raising forward, bending at shoulder level, stretching sideways and downward ; both — One ! 16. Hands on hips — Place ! 5. Raising and stretching knee forward and backward, right _One ! 8—8. Note. — As in Lesson 16. 6. Head bending backward — One ! 8. 7. Jumping, feet sideways alternately, right — Start ! 10 to 20 counts. 8. Lifting feet backward, knees forward and return, between desks— One ! 12. Note. — As in Lesson VI h. Hands on hips — Place ! 9. Trunk bending forward with arms sideways and clapping over head — One ! 16. 10. Trunk twisting, bending to floor and stretching upward, right — One ! 16. 4. ARM RAISING FORWARD. BENDING AT SHOULDER LEVEL, STRETCHING SIDEWAYS AND DOWNWARD 1, raise both arms forward to shoulder level, palms facing inward ; 2, bend the arms at shoulder level, as in the position described in Eeference Notes under the title of ^^ Arms bent at shoulder level''; 3, stretch the arms sideways, palms down- ward; the elbows may be back of the lateral line; 4, arms down to position at the sides. Keep the chin well drawn in 264 School Gymnastics during this exercise. It is well to make the drawing in of the chin an accompanying movement to the drawing backward and stretching sideways of the arms. This exercise is particularly effective for the shoulder blades and upper chest. Seventh Year — First Half LESSON la For details of preliminaries, stretching, positions of hands, marching, etc., see Eeference Notes. Class — Stand ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching. Note. — In addition to the marching, give a review drill, in this and succeeding lessons, on various points of the tactics. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Arms bent at shoulder level — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Charging forward, right — One ! 8 — 8. Position ! 6. Running in place, feet backward — Start ! Note. — See Keference Notes. Hands on hips — Place ! 7. Trunk bending sideways, right — One! 16 — 16. 8. Trunk bending forward, head backward — One ! 8 265 266 School Gymnastics 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. Repeat four times. (See Reference Note 9.) If the arms be placed correctly and the hips well back^ the chest will be thrown forward and upward by the increased curve in the spine. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. 4. ARM STRETCHING SIDEWAYS 1, straighten the elbow and stretch the entire arm sideways with palm downward ; the arm will be slightly back of a lateral line ; make an especial effort to draw the chin in as the arm goes backward ; 2, return the arm to the bent position. This is an especially good exercise for correcting the position of the shoulder blades; it also serves to elevate and expand the chest. The upper arm remains in a horizontal position throughout the exercise. 5. CHARGING FORWARD 1, take a long step for- \ ward, at the same time ^■l bending the forward knee ^^^m. and throwing the entire ^^^Hr weight upon it; the back fl^^^V knee should be straight, ^^H^^V and both feet flat upon the ^^Ki^mT floor; 2, heels together. ^^H^^^^^ The foot should be placed ^^^^ ^^^^^» quietly and without scuffing. ^^^^ ^m This is one of the best ^^^ ^m exercises for the thigh and ^^r ^K calf muscles ; through their ^^r ■klHi action the circulation is quickened. Seventh Year — First Half 267 7. THUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, re- turn to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. The bending should be to an obtuse angle and as far as can easily be done without strain. There should be no rotating of the trunk forward or backward of the lateral line. Alternate the directions on the last eight counts. This exercise works directly upon the waist muscles and ex- pands the chest on the convex side by separating the ribs. Both of these effects are weakened by any yielding of the lower limbs, or by a forward bending of the upper shoulder. By the pres- sure exerted upon internal organs this exercise has a strong effect upon circulation and digestion. 8. TRUNK BENDING FORWARD, HEAD BACKWARD 1, bend the trunk directly forward and the head backward ; 2, resume the erect position. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows well back to throw the chest forward. Make the distinction between bending the head backward and merely running the chin forward. 268 School Gymnastics This exercise works strongly upon the back muscles which flex backward the upper part of the spine and the head, and upon the muscles lower down which straighten the torso after the bending. This is one of the finest exercises for chest expansion and for correcting the position of the spine and shoulders. LESSON II a 1. Stretching. 2. Facings. Marching. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Arms bent at shoulder level — Place ! a. Arm stretching sideways, right — One ! 8 — 8- h. Charge! 8—8. Note. — Charging forward, hands on hips, c. Combine ! 8 — 8. Cues. — Out — place. Position ! 5. Eunning in place, feet backward — Start ! For rowing — Place ! 6. Rowing— One! 8. Class — Stand ! Hands on hips — Place ! 7. Head bending sideways, right — One ! 8 — 8. 8. Trunk bending sideways, right — One ! 16 — 16. 9. Trunk bending forward, head backward — One ! 8. Seventh Year — First Half 269 4. COMBINATION OF ARM STRETCHING SIDEWAYS AND CHARGING 1, charge forward and stretch both arms sideways ; 2, heels together and retnrn the arms to the bent position at shoulder level. Be careful that the vigor of arm and leg movements is not lessened in combination exercises. 6. ROWING On the command For roiving — Place! pupils should sit, facing sideways, with the feet in the aisles, heels together, feet flat upon the floor, and knees bent to right angles. The hands should grasp the edges of the desks on either side. 1, drop backward in a reclined position as far as the arms will allow, but with the back in a straight line, the chest arched forward, the head dropped backward in a line with the trunk, and the chin well drawn in ; 2, pull the body forward to an 270 School Gymnastics erect position with a strong movement of the arms, at the same time allowing the elbows to spread. All of the work should be done by the arm, shoulder, and back muscles. See illustra- tions in lesson VII a, Fifth Year, and Lesson I a, Sixth Year. This exercise is one of the best possible for correcting the position of the chest and shoulder blades. Where the school furniture is a misfit for the pupils, so that it raises the shoulders above normal height as the body resumes the erect position, the elbows may be held in at the sides (not on the desks) instead of being allowed to spread. Classes should face in opposite directions on alternating days or weeks, so as to avoid any possibility of uneven development from dis- crepancy in the height of the furniture. Slight differences in the heights of desks may be overcome by building up the lower desk with one or two books under the hand. The exercise should never be taken where these devices fail to bring the shoulders to a level. 7. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though the head will not bend so far ; 2, return to the erect position. The shoulder should be kept per- fectly still throughout — no shrugging. This exercise, like all head movements, accelerates the cir- culation to and from the brain. Seventh Year — First Half 271 LESSON Ilia 1. Stretching. 2. Marching and running. Facings. Note. — See Reference Notes for running. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. J Arms bent at shoulder level — Place ! { a. Arm stretching sideways, right — One ! 8 — 8 — 8. h. Charge ! 8—8. Cues. — Foncard — place, c. Combine ! 8 — 8. Hands on hips — Place ! 5. Rising on toes and bending knees — One ! Six times. Cues. — Up — beitcl — stretch — heels. For rowing — Place ! 6. Bowing— One! 10. Class — Stand ! Hands on hips — Place ! 7. Head bending sideways, right — One ! 8 — 8. Hands on shoulders — Place ! 8. Trunk bending sideways, right — One ! 16 — 16. 9. Trunk bending forward, head backward — One ! 8. 5. RISING ON TOES AND BENDING KNEES 1, rise on the toes ; 2, bend the knees, keeping the heels off the floor ; 3, straighten the knees ; 4, heels down. The trunk and head should be held erect throughout this exercise. The knees should spread diagonally forward over the toes when they are turned slightly outward. The bend of the knees 272 School Gymnastics should be as deep as the pupils can make it and still retain an upright position. After pupils have attained an erect carriage and steady balance in this exercise taken in deliberate time, the teacher should vary the intervals between the counts, so as to increase the diffi- culty of the exercise by calling unexpectedly for sustained posi- tions. This exercise is admirable both for its cultivation of steady, erect carriage of the body, and for the effect upon the circulation which comes from the strong work de- manded of the heavy muscles of the thigh. Seventh Year — First Half 8-9. TRUNK BENDING WITH HANDS ON SHOULDERS 273 Especial care will be needed in these exercises to lift the chest and to keep the elbows well spread, not allowing the weight of the arms to drag the chest forward. Correct Position Incorrect Position This position of the arms with the trunk bending is espe- cially good for its corrective effect upon the upper spine, the shoulder blades, and chest. By shifting the weight of the working lever, it also serves to make stronger than in previous trunk bendings in this grade the work for the muscles which raise the trunk to an erect position. 274 School Gymnastics LESSON IV a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times ! Position! 4. Arm raising forward and parting, both — One ! 16 — 16. Cues. — Up — side — up — side — etc. — place. Hands on hips — Place ! 5. Dip step and charging forward, right — One ! 16 — 16. Cues. — Dip — charge — clip — place. Position ! 6. Jumping in place — One ! Six times. Note. — See Eeference Notes. For rowing — Place ! 7. Eowing — One ! Eight times. Class — Stand ! Hands on hips — Place ! 8. Head bending sideways, right — One ! 8 — 8. Hands on shoulders — Place ! 9. Trunk bending sideways, right — One ! 16 — 16. 10. Trunk bending forward, head backward — One ! 8. 3. BREATHING In this and succeeding lessons both the inhaling and exhal- ing should be through the nostrils. The exhaling should be alower than when done through the mouth. > Seventh Year — First Half 275 4. ARM RAISING FORWARD AND PARTING 1, raise botli arms forward to the vertical position ; 2, part them and lower sideways to shoulder level, palms outward; 3, return to the vertical position ; 4, lower the arms sideways to position at the sides. This succession of movements requires strong and sustained work of the chest and shoulder Jiiuscles. It is admirable for chest expansion and for the carriage of the head if that be held in the erect position throughout. 5. DIP STEP AND CHARGING FORWARD 1, dip step forward; 2, bend the forward knee and throw the weight upon it in the charging position; 3, return to the dip step; 4, heels together. Keep the trunk erect. In extending the foot do not drag it over the floor. This succession of move- ments requires careful mus- cular control for proper action of the knee, correct posture of the rest of the body, and the right placing of the weight. It is very stimulating to the circula- tion. Dip Step Forward 276 School Gymnastics LESSON Va 1. Stretching. 2. JVIarching and running. Facings. Arms folded behind — Place! 3. Breathing — Begin ! Four times. Position ! a. Arm raising forward and parting, both- — One! 16. h. Foot! 16—16. Cues . — Dip — charge — dip — plaoe. ^ \ Note. — Dip step and charging forward as in pre- vious lesson. Hands on hips. . Combine! 8—8. C UES. — Dip — out — hack — p)lace. 5. Jumping forward in series — One ! Jump from six to ten times. jSTote. — See Reference Notes. Hands on hips — Place ! 6. Head turning, right — One! 16 — 16. Cues. — Turn — ^^)res8 — relax — front. 7. Lifting feet backward between desks — One! 8. Hands on hips — Place ! 8. Trunk twisting and bending forward, right — One ! 16 — 16c Cues. — Tici^t — bend — vp — fron t. Hands on shoulders — Place ! 9. Trunk bending sideways, right — One ! 16 — 16. Seventh Year — First Half 27 4 c. COMBINATION OF DIP STEP AND CHARGING FORWARD WITH ARM RAISING FORWARD AND PARTING 1, clip step forward, both arms raised forward ; 2, charge for- w^ard, the arms parted and lowered sidew^ays to shoulder level ; 3, return to the dip step and the arms to the vertical position ; ^BIK, i^ V^-- ^ 4, heels together and arms down to position at the sides. The illustration shows the position taken at 2. This is another of the very effective all-over exercises. It requires strong work of the chest, shoulder, and back muscles, and is admirable for postural correction. 278 School Gymnastics 6. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder ; 2, twist the head still farther to the side; 3, relax to the position taken on the first count ; 4, return to the front. Keep the shoulders squarely to the front throughout. 7. LIFTING FEET BACKWARD BETWEEN DESKS 1, place the hands on the desks on either side of the aisle, and lift the feet backward with the knees together, ankles stretched and thighs vertical ; 2, return to position, landing lightly on the toes. See illustrations in Lesson IV a, Sixth Year. The body should be held steadily, not allowed to swing back and forth. To avoid such a swinging movement, the pupils should step forward between the hands before lifting the feet. The legs when raised should be at least at right angles to the thigh. A crucial point to observe is that the shoulders be Seventh Year — First Half 279 not pushed upward when the weight of the body is suspended on the amis. To avoid this, pupils should make an especial effort to throw the chest forward and draw the chin in while the feet are off the floor. Should such a position be especially difficult for any pupils, they should not be required to repeat the exercise as many times as the rest of the class. In some instances it may be wise to return to the rowing exercise until the arms are stronger. The desks on which the hands are placed should be of equal height. Should there be any discrepancy it may be reinedied by the placing of one or two books on the lower desk. The hands should be placed with the fingers pointing slightly out- ward and forward, away from the pupil. 8. TRUNK TWISTING AND BENDING FORWARD 1, twist or rotate the trunk to the side until the shoulders face obliquely forward; the feet should remain firmly m place and flat upon the floor ; 2, h(ilding this direction, bend the trunk forward from the hips and the head backward ; 3, resume the erect position, still facing in the oblique direction ; 4, face to the front. Keep the knees stiff. The twisting is accomplished mainly by the muscles of the abdomen. By the rotary movement of the spine and by the pressure below the ribs the latter are thrown farther out and the chest expanded. The bending forward from this position increases the back work of the direct forward bending by largely concentrating the pull, first upon one side and then upon the other. A considerable pressure is also exerted upon the internal organs, overcoming any tendency to sluggish action. 280 School Gymnastics LESSON Via 1. Stretching, 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Position ! ' a. Arm raising forward and parting, both — One ! 16. b. Foot! 16—16. . Cues . — Dij^ — charge — d ip — place, c. Combine ! 8 — 8. Cues. — Dip — out — haclc — place. Hands on hips— Place ! 5. Head turning, right — One ! 16 — 16. 6. Stepping obliquely forward, right, and bending knees — One ! 8—8. Cues. — Step — bend — up — bend — up — etc. — place. 7. Lifting feet backward between desks — One ! 8. Hands on hips — Place ! 8. Trunk twisting and bending forward, right — One ! 16 — 16. Cues. — Twist — bend — up — front. 9. Arm stretching and trunk* bending sideways, right — One! 8—8. Cues. — Arms — bend — up — bend — etc. — place. I 6. STEPPING OBLIQUELY FORWARD AND BENDING KNEES 1, step obliquely forward, on tiptoe, with the weight dis- tributed equally and the shoulders kept squarely to the front; 2, in this position bend both knees ; 3, stretch the knees ; 4, 5, 6, 7, bend and stretch the knees ; 8, heels together and down. Seventh Year — First Half 281 9. ARM STRETCHING AND TRUNK BENDING SIDEWAYS 1, stretch both arms to the side, palms downward ; 2, bend tlie trunk to the side, the arms moving with it and keeping a straight line ; 3, resume the erect position, arms still outw^ard ; 4, 5, 6, 7, continue the bending and straightening as above, the arms remaining extend-ed; 8, hands on hips. Keep the knees stiff. This exercise, because of the heavy resistance of the lever-^ age, requires very strong work of the w^aist muscles. 282 School Gymnastics 1. 2. 3. 5. 6. 8. -One I 8—8—8. shoulder. LESSOX Vila Stretching. Marching and running. Facings. Arms folded behind — Place ! Breathing — Begin ! Six times. Hands on shoulders — Place ! Arm stretching sideways and flexing, right Cues. — Out — flex — out — flex — etc.— Hands on hips — Place I Dip step backward, right — One I 16 — 16. Head turning, right — One ! 16 — 16. Hands back of head — Place I Stepping obliquely forward, right, and bending knees — One ! 8—8. Vaulting— One I Four to six times. Hands on hips — Place ! 9. Trunk twisting and bend- ing forward, right — One ! 16—16. 10. Arm stretching and trunk bending sideways, right— One ! 8—8. Repeat. 4. ARM STRETCHING SIDEWAYS , AND FLEXING 1, stretch the arm sideways at shoulder level, palm up- ward, and arch the hand back- ward ; 2, clinch the hand and bend the elbow to flex the forearm hard upon the upper arm, which remains in the Seventh Year — First Half 283 horizontal position ; 3, stretch the forearm out again ; 4, 5, 6, 7, continue to alternate the flexing and stretching; 8, hand on shoulder. This exercise strengthens the arm muscles, especially the biceps. The upper arm sustains the chest in an expanded position. Correct Position Incorrect Position 5. DIP STEP BACKWARD 1, bend the right knee and extend the left foot backward, the knee straight and the toe touching lightly ; 2, heels together. Keep the weight firmly on the stationary foot, the torso erect, and the shoulders squarely to the front. The dip step backward, by its contraction of the muscles on the lower part of the back and the stretching of those on the front of the body, is one of the finest exercises for correcting 284 School Gymnastics the posture of the spine aiul chest. It calls for rather dif- ficult muscular control and, like the forward dip step and the strong Avork for the muscles which sustain the weight, thus stimulating the circulation. chargings, makes thigh 8. VAULTING Position ox First Count Vaulting OF 1, face sideways and place the hands near the center of two adjacent desks ; rise on the toes and bend the knees, keeping the back straight; 2, vault over the seat, landing on the toes with bent knees ; loosen the grasp and bring the arms to position while landing; 3, straighten the knees, heels down. 1, about face and replace the hands ; 2, vault ; 3, straighten the knees and heels down. Like all jnmping ex- ercises, this one serves to improve the carriage, to give spring and elas- ticity to the walk, and increase through especially to the circulation the strong work done by the large muscular groups of the thighs. Landing Position after Vaulting Seventh Year — First Half 285 LESSOR Villa 1. Stretching. 2. ^Marching and running. Facings. Position ! 3. Breathing — Begin! Six times. Hands on shoulders — Place ! a. Arm stretching sideways and flexing, right — One! 8—8—8. h. Poot! 8—8. XoTE. — Dip step backward. Hands on hips, c. Combine! 8—8. Cues. — Out — in — etc. — place, 5. Vaulting — One ! Six times. Hands on hips — Place. 6. Head bowing obliquely forward, right — One ! 8 — 8. 7. Stepping obliquely forward and bending knees, with arms upward ; right— One ! 8 — 8. Hands on shoulders — Place ! 8. Trunk twisting and bending forward, right — One ! 16 — 16. Hands on hips — Place ! 9. Arm stretching and trunk bending sideways, right — One ! 8—8. Repeat. 4.^ 3. BREATHING While inhaling, raise the arms straight outward and upward at the sides to shoulder level ; while exhaling sink the arms again to position. The breathing should be through the nostrils both ways. 286 School Gymnastics This arm action expands the ribs and so cultivates inter- costal breathing. 4. COMBINATION OF ARM STUETCHING AND FLEXING SIDEWAYS WITH DIP STEP BACKWARD 1, dip step backward and stretch both arms sideways ; stretch the arms well and bend the finger tips downward toward the floor ; 2, heels together and arms flexed ; continue these two movements to 7 ; 8, heels together and hands on shoulders. Be sure that the vigor of the leg movements, which affect the circulation, and of the arm movemeuts, which correct posture, is not weakened when these two movements are combined. 6. HEAD BOWING OBLIQUELY FORWARD 1, turn or rotate the head obliquely forward and draw the chin in close, as in raising the head from the backward bending; 2, return to the normal position. This exercise has a check-rein effect^ counteracting the ten- dency to throw the chin forward. 7. STEPPING OBLIQUELY FORWARD AND BENDING KNEES WITH ARMS UPWARD 1, step obliquely forward, rising on the toes ; 2, bend the knees and stretch the arms upward ; 3, straighten the knees and return the hands to the hips; continue the bending and straightening movements to 7; 8^ feet to position. Seventh Year — First Half 287 8. TEUNK TWISTING AND BENDING FORWARD WITH HANDS ON SHOULDERS Be sure in taking the trunk inovements with this position that the head is held well back with the chin drawn in, so as CoKKECT Position Incorrect Position to lift the chest. The elbows should be kept at the sides, slightly below shoulder level, not allowed to droop forward. 288 School Gymnastics LESSON IX a 1. Stretching. 2. Marching. Facings. Position ! 3. Breathing — Begin ! ' Six times. Hands on shoulders — Place ! a. Arm stretching sideways and flexing, right — One ! 8 — 8—8. h, Poot! 8—8. Cues. — Dip — place, c. Combine ! 8 — 8. Position ! 5. Running in place, knees upward — Start ! Note. — See Eeference Notes. Hands on hips — Place ! 6. Head bowing obliquely forward, right — One ! 8 — 8. 7. Pivoting and rising on toes, right — One ! Cues. — Lp — tu rn — doimi — up — down — up — front — down. On desks — Place ! Hands on hips — Place ! 8. Trunk bending backward — One ! 8. Class — Stand ! Hands on shoulders — Place ! 9. Trunk twisting and bending forward, right — One ! 16 — 16. Hands on hips — Place ! 10. Arm stretching and trunk bending sideways, right — One ! 8—8. Repeat. Seventh Year — First Half 289 7. PIVOTING AND RISING ON TOES 1, rise on the toes ; 2, pivot to the side ; 3, heels down ; 4, rise on the toes; 5, heels down; 6, rise on the toes; 7, pivot to the front ; 8, heels down. This is a strong balance movement, because of the very narrow base of support for rising on the toes. Hp/ ^ BK lirjij:,,; III 8. ON DESKS, TRUNK BENDING BACKWARD At the command On desks — Place! pupils should slip up on the desks, facing the rear of the room. Jumping up should be avoided. The toes should be ca-ught under the edge of the chair or raised seat, or braced against the latter. In no case should a pupil take the bending exercise without this bracing of the feet. 1, bend the trunk slightly backward, keeping the chest well arched forward, the head and chin drawn backward to continue the line of the trunk; 2, resume the erect position. See illustrations in Lesson V b, Fourth Year. This exercise is for strengthening the abdominal muscles, and for that reason is one of the most important in the course. A test of strength is the steadiness with which the exercise is taken. Pupils should not be allowed to bend backward as far as possible. 290 School Gymnastics LESSON Xa 1. Stretching. 2. Marching. Facings. Position ! 3. Breathing — Begin ! Six times. Arms bent at shoulder level — Place ! 4. Arm stretching sideways, right — One ! 8 — 8 — 8. Note. — As in Lesson I a. Hands on hips — Place ! 5. Striding and bending knee sideways^ right — One ! 16 — 16. Cues. — Stride — bend — up — bend — etc. — place. Position ! 6. Running in place, feet backward — Start ! Hands on hips — Place ! 7. Head bending backward — One ! 8. 8. Pivoting and rising on toes with arms upward, right — One ! 8—8. On desks — Place ! Hands on hips — Place! 9. Trunk bending backward — One ! 10. Class — Stand! Hands on hips — Place! 10. Trunk twisting and bending sideways with arms sideways ; right — One ! 8 — 8. Repeat. Cues. — Arms — tioist — bend — up — bend — up — front — place. 3. BREATHING Rise on the toes as the arms are raised for inhaling; heels and arms down while exhaling. Seventh Year — First Half 291 5. STRIDING AND BENDING KNEE SIDEWAYS 1, take a long stride sideways with the right foot, the weight equal ; 2, bend the right knee, throwing the weight upon it, but keeping the trunk erect; 3, straighten the knee; 4, bend the knee; continue to bend and straighten the knee to 7; 8, heels together, without dragging the foot over the floor. Correct Position Incorrect Position The step should be a long one in order to make the bending sufficient to bring the large muscles of the leg and thigh into action, and so affect the circulation. Keep the shoulders squarely to the front throughout. Where the aisles of the schoolroom are narrow, the class may face sideways, without special order, w^hen the command for the exercise is heard, and take the movements from that position. 292 School Gymnastics 7. HEAD BENDING BACKWARD 1, drop the head backward completely relaxed; 2, raise it again, drawing the chin in. Keep the lips closed. See illus- trations in Lesson I a, Sixth Year. This is one of the best exercises for correcting the carriage of the head. This result comes entirely from drawing the chin in during the upward movement, as that works upon the back of the neck, straightening the cervical vertebrae by contract- ing the muscles which hold the head erect. It also affects the circulation, as noted for other head exercises. 8. PIVOTING AND RISING ON TOES WITH ARM STRETCHING UPWARD 1, rise on the toes and stretch both arms upward, palms facing ; 2, pivot to the side, the arms still extended; 3, heels down and hands on hips ; 4, rise on the toes and stretch the arms up ; 5, heels down and hands on hips ; 6, heels and arms up again; 7, pivot to the front, holding the arms in the upward position ^ 8, hands on hips and heels down. The addition of the arm work makes more difficult the balance work of the pivoting^ as the hips are deprived of the cteadying support of the hands and the center of gravity is raised higher above the base. Seventh Year — Second Half 293 10. TRUNK TWISTING AND BENDING SIDEWAYS, WITH ARMS SIDEWAYS 1, stretch both arms side- ways, palms downward; 2, twist the trunk to the side; 3, bend the trunk to the same side ; 4, resume the erect position ; 5, bend again ; 6, trunk erect ; 7, face to the front; 8, hands on hips. The arms remain extended from one to eight. This exercise is admirable for strengthening the mus- cles of the waist and back. Seventh Year — Second Half LESSOK lb For details of preliminaries, stretching, positions of hands, marching, running, etc., see Eeference Notes. Class — Stand ! (Monitors open windows.) Take distance ! Position ! 1. Stretching. 2. Marching and running. 3. Facings. 4. Breathing — Begin ! Four times. 5. Arm raising forward and sinking sideways, both — One ! 16. Hands on hips — Place ! 6. Dip step backward and point step forward, right — One ! 16—16. Cues. — Dij) back — -forward — back — etc, — place. 7. Head bending backward — One ! 8. Position ! 8. Jumping in place — One ! Jump from six to ten times. Note. — See Eeference Notes. 9. Lifting feet backward between desks — One ! 8. Hands on shoulders — Place ! 10. Trunk bending sideways and touching chairs, right — One ! 32. Cues. — Right — i^Jace — left — place. 294 Seventh Year — Second Half 295 4. BREATHING Kaise the arms sideways to shoulder level while inhaling; lower them to position while exhaling. 5. ARM RAISING FORWARD AND SINKING SIDEWAYS 1, raise the arms forward to the vertical position ; 2, lower the arms sideways to the normal position, turning the palms outward as they move. Keep the elbows stiff, so that the arm movement works directly upon the chest with a strong, full sweep. Keep the head erect and avoid any backward bending at the waist. This is one of the best combinations of movements for the chest, back, and shoulders. It is admirable for chest expansion, and to correct protruding shoulder blades. 6. DIP STEP BACKWARD AND POINT STEP FORWARD 1, dip step backward; 2, point step forward; 3, dip step backward; 4, 5, 6, 7, continue to alternate the two movements as above ; 8, heels together. For the dip step backward see page 282, and for the point step forward, page 64. This succession of movements requires very sustained work of the stationary leg, as this bears the weight throughout. The distinction between the dip step and the point step calls for good muscular control and balance work. 7. HEAD BENDING BACKWARD 1, drop the head backward, completely relaxed; 2, raise it again, drawing the chin in. Keep the lips closed. See illustra- tions in Lesson I a, Sixth Year. 296 School Gymnastics 9. LIFTING FEET BACKWARD BETWEEN DESKS 1, place the hands on the desks on either side of the aisle, and lift the feet backward with the knees together, ankles stretched and thighs vertical ; 2, return to position, landing lightly on the toes. See illustrations and fuller explanation in Lesson IV a, Sixth Year. 10. TEUNK BENDING SIDEWAYS AND TOUCHING CHAIRS 1, bend the trunk from the waist to the right side, stretch both arms outward at right angles to the trunk, and touch the right finger tips to the chair on that side of the aisle, palms outward ; the knees may bend slightly if necessary to accomplish this ; 2, trunk erect and hands on shoulders ; 3, bend to the left side, stretch the arms as before and touch the chair on the left side ; 4, trunk erect and hands on shoulders. Continue to alternate the direction for the bending. Keep the shoulders in a straight lateral line and do not let the trunk rotate or twist. Seventh Year — Second Half 297 LESSON 116 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Six times, a. Arm raising forward and sinking sideways, both — One ! 8. h. Foot! 8—8. Cues. — Dip hack — forward — etc. — place, Note. — Dip step backward and point step forward. Hands on hips without an extra command, c. Combine! 8 — 8. Cues. — Dip — p)oise — dip — poise — etc. — place. Hands on hips — Place ! 5. Head bending backward — One ! 8. Position ! 6. Jumping with quarter turn, right — One ! Note. — Jump from eight to ten times and vary the direction. See Reference Notes. 7. Raising knees forward between desks — One ! 8. Hands on shoulders — Place ! 8. Trunk bending sidewa,ys and touching chairs, right — One ! 32. Hands on hips — Place ! 9. Trunk bending forward, head backward — One ! 8. 4 c. COMBINATION OF DIP STEP BACKWARD AND POINT STEP FOR- WARD, WITH ARM RAISING FORWARD AND SINKING SIDEWAYS 1, dip step backward and both arms raised forward to the vertical position ; 2, point step forward and the arms lowered sideways ; 3, 4, 5, 6, 7, continue to alternate the two directions as above ; 8, heels together and arms down to position at the sides. 298 School Gymnastics This succession of movements requires more difficult mus- cular control and balance work, and more sustained effort than the single exercises. It is one of the best and strongest all-over exercises, both in the general control required and in postural correction, par- ticularly of the chest, head, shoulder blades, and spine. The closing movements leave the body in a well-poised position. 7. RAISING KNEES FORWARD BETWEEN DESKS 1, place the hands on the desks as for lifting feet backward, and raise the knees forward to hip level ; the lower leg should be at right angles to the thigh with the toes stretched down- ward ; be very careful to keep the chest prominent and to avoid lifting of the shoulders ; 2, resume the standing position with hands at the sides ; land lightly on the toes. This exercise brings strongly into action the abdominal muscles which raise the legs, as well as those muscles which sustain the weight. 9. TRUNK BENDING FORWARD, HEAD BACKWARD 1, bend the trunk directly forward and the head backward ; 2, resume the erect position. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows well back to throw the chest forward. Make the distinction between bending the head backward and merely running the chin forward. See illustrations and fuller explanation in Lesson I a, Eighth Year. Seventh Year — Second Half 299 LESSON III 6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. f a. Arm raising forward and sinking sideways, both — J One! 8. I h. Foot ! 8—8. [ c. Combine ! 8—8. Hands on hips — Place ! 5. Head bowing obliquely forward, right — One ! 8 — 8. On desks — Place ! Hands on hips — Place ! 6. Trunk bending backward— One ! 8. Class — Stand ! 7. Jumping with half turn, right — One ! Four to six times. KoTE. — See Reference Notes. Hands on shoulders — Place ! 8. Trunk bending sideways and touching chairs, right — One ! 32. 9. Trunk bending forward, head backward — One ! 8. Note. — Keep the hands on the shoulders for this exercise. See Lesson III a. 5. HEAD BOWING OBLIQUELY FORWARD 1 turn or rotate the head obliquely forward and draw the chin in close, as in raising the head from the backward bend- ing; 2, return to the normal position. 6. ON DESKS, TRUNK BENDING BACKWARD At the command On desks — Place! pupils should slip up on the desks, facing the rear of the room. Jumping up should be 300 School Gymnastics avoided. The toes should be caught under the edge of the chair or raised seat, or braced against the latter. In no case should a pupil take the bending exercise without this bracing of the feet. 1, bend the trunk slightly backward, keeping the chest well up ; 2, trunk erect. For illustrations and fuller explana-tion, see Lesson V h, Fourth Year. LESSON IV & 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! 6 — 6. Four times. Hands on shoulders — Place. 4. Arm stretching sideways and upward, right — One ! 8—8 —8. Hands on hips — Place ! 5. Pivoting and bending knees, right — One! 8 — 8. Cues. — Pivot — hend — up — bend — etc. — -front. 6. Head bowing obliquely forward, right — One ! 8 — 8. On desks — Place ! Hands on hips — Place ! 7. Trunk bending backward — One ! 8. Class — Stand ! 8. Eunning in place, knees upward — Start ! 9. Trunk twisting, right, and bending forward, with arms upward — One ! 8 — 8. Cues. — Twist — hend — up — hend — up — etc. — place. Hands on hips — Place ! , 10. Trunk bending sideways, right — One ! 16 alternately. | Note. — As in Lesson la. Seventh Year — Second Half 301 3. BREATHING The teacher will count six for inhaling as the arms rise and six for exhaling as they sink. 4. ARM STRETCHING SIDEWAYS AND UPWARD FROM HANDS ON SHOULDERS 1, stretch the arms sideways at shoulder level, palms up- ward; in the terminal position stretch the finger tips down- ward toward the floor ; this movement should be taken with an especial effort to lift the chest as the arms move outward; 2, raise the arms to a vertical position, palms facing inward ; 3, return to the sideways stretching; 4, arms upward; 5, 6, 1, alternate these two movements ; 8, hands on shoulders. 5. PIVOTING AND BENDING KNEES 1, rise on the toes and pivot to the side, keeping the heels from the floor; 2, in this position bend the knees ; 3, stretch the knees ; continue the bending and stretch- ing to 7 ; 8, pivot to the front and heels down. The position of the feet in this exercise makes a very narrow base of support and thus increases the difficulty of the balance work. Like all balance movements it tends to cultivate an erect carriage. The exercise of the large muscles of the thigh in raising and lowering the weight of the body has a strong effect upon the circulation. 302 School Gymnastics 9. TRUNK TWISTING AND BENDING FORWARD WITH ARMS UPWARD 1, twist the trunk to the side ; 2, holding this direction for the trunk, bend forward, and at the same time raise the arms forward with a full stretch, until they continue the line of the trunk ; 3, trunk erect and arms down, still facing as in 1 ; 4, again bend forward and raise the arms ; 5, trunk erect and arms down; 6, 7, repeat; 8, twist to the front. The combination of trunk and arm work in this exercise is particularly effective for correcting the position of the chest, shoulder blades, head, and spine, while at the same time the muscles around the waist are strengthened and the circulation stimulated in the central organs. Seventh Year — Second Half 303 LESSON V6 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! 6 — 6. Four times. Hands on shoulders — Place I ' a. Arm stretching sideways and upward, right — One ! 8—8—8. h. Pivot! 8—8. 4. \ Cues. — Pivot — bend — up — bend — etc, — front. Note. — Pivoting and bending knees. Place the hands on the hips for this exercise. . :. Combine! 8—8. Hands on hips — Place ! 5. Head bending obliquely backward, right — One ! 8 — 8. On desks — Place ! Hands back of head — Place ! 6. Trunk bending backward — One ! Four times. Class — Stand ! 7. Running in place, knees upward — Start ! 8. Trunk twisting, right, and bending forward, with arms upward — One ! 8 — 8. Hands on hips — Place ! 9. Trunk bending sideways, right — One ! 16 alternately. 4 c. COMBINATION OF PIVOTING AND BENDING KNEES WITH ARM STRETCHING SIDEWAYS AND UPWARD 1, pivot to the side and stretch both arms sideways ; 2, bend the knees and stretch the arms upward; 3, stretch the knees and extend the arms again to the side; continue to alternate these movements to 7 ; 8, pivot to the front, hands on shoulders. 304 School Gymnastics 5. HEAD BENDING OBLIQUELY BACKWARD 1, rotate the head to the right as for the head bowing ob- liquely forward ; 2, bend the head obliquely backward midway between the spine and the left shoulder; 3, raise the head, drawing the chin in as from the direct backward bending ; 4, 5, 6, 7, repeat the backward bending and upward stretching; 8, rotate the head to the normal position. This exercise is effective for overcoming the forward car- riasre of the head which is characteristic of the student. Seventh Year — Second Half 305 Correct Position Incorrect Tusitiun 6. TRUNK BENDIN& BACKWARD ON DESKS WITH HANDS BACK OF HEAD This exercise is performed the same as the previous trunk bending backward on desks, the difference being in the position of the hands which increases the leverage, and so calls for stronger work from the abdominal muscles. Be sure to keep the elbows back, the head well braced back against the hands with the chin drawn in, the chest prominent, and the back and head in line. 306 School Gymnastics LESSON VI 6 1. Stretching. 2. Marching. Facings. Arms forward — Place ! Note. — Both arms should be stretched forward at shoulder level, parallel, and with the palms turned inward. 3. Breathing — Begin ! Four times. Position ! 4. Arm raising forward and parting, both — One ! 16. Note. — As in Lesson IV a. Hands on hips — Place ! 6. Dip step forward and backward alternately, right — One! 8—8. 6. Head bending obliquely backward, right — One ! 8 — 8. Position ! 7. Running in place, feet backward — Start ! On desks — Place ! Hands back of head — Place ! 8. Trunk bending backw^ard — One ! Six to eight times. Class — Stand ! Hands on hips — Place ! 9. Rising on toes, right — One I 8 — 8. Position ! 10. Trunk twisting, right, and bending forward, with arms upward — One ! 8 — 8. Hands on hips — Place ! 11. Trunk bending sideways, right — One! 32. 3. BREATHING While inhaling move the arms sideways at shoulder level, turning the palms downward ; while exhaling return them to Seventh Year — Second Half 307 the forward position, palms facing. There is no counting for this exercise in this lesson. This movement of the arms expands the chest laterally. 5. DIP STEP FORWARD AND BACKWARD ALTERNATELY 1, dip step forward ; 2, dip step backward ; continue to 7 ; 8 heels together. Keep the extended knee straight and bend as far as possible the one that sustains the weight. In chang- ing from the forward to the backward dip step, the moving foot should not touch the floor. This succession of movements is admirable for cultivating mobility of the active hip joint and strength of the opposite thigh, which sus- tains the weight. It has a strong effect upon the circulation. 9. RISING ON TOES. 1, extend the right foot forward without touching it to the floor, and rise on the left toe; 2, left heel down, the right one still extended ; 3, 4, 5, 6, 7, repeat the rising and sinking on one foot ; 8, heels down and together. The right foot does not touch the floor from one to eight. This exercise requires particularly strong work of the ankle and calf muscles, as the entire weight is lifted and lowered on one foot. If the balance be too difficult at first, pupils may for a few days touch the desks for support. 308 School Gymnastics LESSON VII 6 1. Stretching. 2. Marching. Facings. Arms forward — Place ! 3. Breathing — Begin ! 6 — 6. Four times. Position ! a. Arm raising forward and parting, both — One ! 16. h. Dip step ! 8—8. Note. — Hands on hips without command. . c. Combine ! 8 — 8. Hands on hips — Place ! 5. Head bending obliquely forward and backward right — One ! 8—8. Position ! 6. Kunning in place, feet backward — Start! On desks — Place ! Hands back of head — Place ! 7. Trunk bending backward — One ! Six to eight times. Class — Stand ! Hands on hips — Place! 8. Lifting feet backward between desks — One ! 8. Note — As in Lesson I 6. Position ! 9. Trunk bending sideways and touching floor, right — One ! 16. Cues. — Anns — right — up — left — up — etc. — place. Hands on shoulders — ^Place ! 10. Trunk bending forward — One ! 8. Note. — As in Lessons Ilia and III &. 4 c. COMBINATION OF DIP STEP FORWARD AND BACKWARD WITH ARM RAISING FORWARD AND PARTING 1, dip step forward and raise both arms forward to a verti- cal position ; 2, dip step backward and lower the arms sideways to shoulder level ; 3, arms upward and dip step forward ; 4, dip Seventh Year — Second Half 309 step backward and arms sideways; 5, 6, 7, alternate these two positions; 8, heels together and arms sideways and downward to position. This exercise, if vigorously taken, is most effective for quick- ening the circulation and respiration, and for increasing the diameters of the chest. 5. HEAD BENDING OBLIQUELY FORWARD AND BACKWARD 1, bow the head obliquely forward to the left ; 2, bend it back- ward in the opposite direction; 3, bow again forward ; 4, 5, 6, 7, continue to alternate the forward and backward movements in the oblique directions ; 8, turn the head to the front to the normal position. 9. TRUNK BENDING SIDEWAYS AND TOUCHING FLOOR 1, raise both arms sideways to shoulder level; 2, bend the trunk sideways and touch the hand on the same side to the floor; the knees will bend slightly ' in doing this, but the knee action \ should be as slight as possible, so as f to make an effective pressure upon iK the internal organs of the trunk; 3, ^^ trunk erect, arms still outward; 4, ^^ bend the trunk to the opposite side ; ^^ 5, trunk erect ; 6, bend to the oppo- ^^—^^^ site side ; continue to bend in alter- ^B^^^^^^^^B nate directions to 15 ; 16, arms down ^Hfifliii^H^H to position. Throughout this exer- ^g ^m^m cise care should be taken to bend the ^v ^m ^m trunk as directly as possible to the U H ^V side and not to yield to a tendency mm V ^F forward. If the school furniture pre- W Mm vents touching the floor, classes should / ^P<<^l^ face sideways for this exercise. 310 School Gymnastics This is one of the best exercises for stimulating digestion and for quickening the action of the heart and lungs. LESSOK VIII h 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. Breathing — Begin ! 6 — 6. Four times. Position ! r a. Arm raising forward and parting, both — One ! 16. 4. \ b. Dip step ! 8—8. Ic. Combine! 8—8. Hands on hips — Place ! 5. Knee bending with foot forward, right — One ! 8 — 8. 6. Head bending obliquely forward and backward, right — One ! 8—8. 7. Lifting feet backward, knees forward, and return, between desks — One ! 8. Cues. — Feet — knees — -feet — jjlace. 8. Jumping in series with quarter and half turns. Jump eight or ten times. Note. — See Eeference Notes. 9. Trunk bending sideways and touching floor, right — One ! 16. Hands on shoulders — Place ! 10. Trunk bending forward — One ! 8. Seventh Year — Second Half 311 5. KNEE BENDING WITH FOOT FORWARD 1, lower the body by bending the right knee, which should hold the entire weight, the left foot being extended forward; 2, straighten the knee ; 3, bend it again; repeat to 7; 8, heels together. The left foot should remain off the floor and ex- tended forward from 1 to 8. Be sure to keep the trunk and head erect, resisting any ten- dency to bend sideways. This exercise combines a very stimulating effect upon the circulation with the cultivation of erect carriage inci- dental to all balance exercises. 7. LIFTING FEET BACKWARD, KNEES FORWARD AND RETURN, BETWEEN DESKS This is a combination of the two suspension exercises in pre- vious lessons. 1, place the hands on the desks and lift the feet backward; 2, from this position raise the knees forward to hip level ; 3, return to the position of feet backward; 4, stand. Especial care will be necessary in this exercise to keep the chest high and the shoulders from being pushed upward by the weight of the body. Pupils who cannot maintain such a position should not be required to take the exercise more than once at a time until they are stronger. 4. 312 School Gymnastics LESSON IX 6 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. Breathing — Begin ! 6 — 6. Four times. Hands on shoulders — Place ! a. Arm stretching sideways and upward, both — One ! 16. Note. — As in Lesson IV h. b. Bend! 8—8. Note. — Knee bending with foot forward. Place the hands on the hips without command. c. Combine! 8 — 8. Hands on hips — Place ! 5. Head turning, right — One ! 8 — 8. Note. — Make the full turn in one count ; face to the front on the second count. Position ! 6c Jumping in place, clicking feet — One ! Jump six or eight times. Note. — See Eeference Notes. 7. Lifting feet backward, knees forward, and return, between desks — One ! 8 or 10. Hands on hips — Place ! 8. Trunk twisting and bending sideways with both arms upward, right — One! 8 — 8. Cues. — Twist — bend — uj) — bend — uj) — etc. — place. Hands on shoulders — Place ! 9. Trunk bending forward — One ! 8. Seventh Year — Second Half 313 4 c. COMBINATION OF KNEE BENDING WITH FOOT FORWARD AND ARMS SIDEWAYS AND UPWARD 1, bend the right knee and stretch the arms sideways at shoulder level, the left foot forward; 2, straighten the knee and stretch the arms upward ; 3, bend the knee and arms side- ways ; 4, 5, 6, 7, alternate these two positions ; 8, heels together and hands on shoulders. This is one of the strongest balance exercises in the series, and combines in a strong degree postural correction and a stim- ulating effect upon the circulation. 7. TRUNK BENDING BACKWARD ON DESKS, WITH ARMS UPWARD Keep the chest prominent and the head and arms in a line with the trunk ; the lengthening of the working lever by the stretching of the arms upward increases the work required of the abdominal muscles by previous exercises of this kind. See illustrations in Lesson IX h, Eighth Year. 314 School Gymnastics 8. TRUNK TWISTING AND BENDING SIDEWAYS WITH BOTH ARMS UPWARD 1, twist the trunk to the right and stretch both arms upward ; 2, holding the direction of the trunk, bend sideways to the right, the arms continuing the line of the trunk ; 3, trunk erect ; 4, bend again to the right side ; continue bending and straight- ening the trunk to 7 ; 8, twist to the front and place the hands on the hips. In twisting to the left, bend the trunk to the left side. This exercise is especially vigorous in its demand upon the muscles around the lower part of the trunk, because of the lengthened lever made by the extension of the arms. Seventh Year — Second Half 315 LESSON X6 1. Stretching. 2. Marching and running. Facings. Arms forward — Place ! 3. 'Breatliing — Begin! 6 — 6. Four times. Position I 4. Arm circling sideways, both — One ! 5. Rising on toes and bending knees, with desk support, right —One ! 8—8. Hands on hips — Place. 6. Head turning, right — One ! 8 — 8. 7. Jumping, feet sideways alternately, right — One! Jump from 10 to 20 counts. Note. — See Keference Notes. On desks — Place ! Arms upward — Place ! 8. Trunk bending backward — One ! 8. Class — Stand ! Hands on hips — Place ! 9. Trunk twisting and bending sideways with both arms up- ward, right — One ! 8 — 8. Hands on shoulders — Place ! 10. Trunk bending forward — One ! 8. 4. ARM CIRCLING SIDEWAYS 1, raise the arms sideways at full length and describe a small circle with the finger tips, the shoulder joint being the pivotal point for the movement ; in tracing the circle the arms should start upward and backward ; make an especial effort to draw the head backward with the chin inward during this exercise ) 316 School Gymnastics 2, repeat the circle; continue the repetitions through eight counts, and at the close drop the arms to the sides. If taken correctly, this is an admirable exercise for the shoulders and shoulder blades. If the hips and head be allowed to come forward while the arms are active, the exer- cise may be one of the worst possible for posture. 5. RISING ON TOES AND BENDING KNEES WITH DESK SUPPORT 1, rise on the toes of the right foot, extending the left foot forward without touching it to the floor ; 2, bend the right knee, the right heel remaining off the floor ; 3, straighten the knee ; 4, heel down ; the hands should rest upon the desk to support the balance. Any pupils who are equal to taking this exercise with the hands on the hips may do so. The left foot remains extended and off the floor from 1 to 8. i Eighth Year — First Half LESSON la • Eor details of preliminaries, stretching, positions of hands, marching, etc., see Reference Notes. Class — Stand ! Take distance ! Position ! 1. Stretching. 2. Marching. Note. — In addition to the marching give a review drill on tactics in this and succeeding lessons. Arms folded behind — Place ! 3. Breathing— Begin ! Position ! 4. Hands back of head, right — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Charging forward, right — One ! 8 — 8. 6. Rising on toes and bending knees — One ! Eight times. Cues. — Up — bend — stretch — heels, 7. Trunk bending sideways, right — One ! 16 — 16. 8. Trunk bending forward, head backward — One ! 8. 3. BREATHING Inhale a deep breath through the nostrils and exhale through the mouth. Repeat four times. (See Eeference Notes.) If the arms be placed correctly, with the hips well back, 317 318 School Gymnastics the chest will be thrown forward and upward by the increased curve in the spine. This fixed position of the arms tends also to hold the shoulders from an exaggerated lifting or shrugging during the inhalation. 4. HANDS BACK OF HEAD 1, raise the arm with a full swing to the side, and place the hand at the back of the head, on a level with and just back of the ears; 2, return the hand to the hip with a full stretch* side- ways in transition. When both hands are used, the fingers should not clasp or overlap. In taking this exercise the head should be braced backward against the hands and the elbows straightened backward to a direct lateral position every time that the hands are placed behind the head. If taken in this way, the exercise becomes a corrective for the position of the chest and head as well as serving its further object of flattening the shoulder blades upon the back. 5. CHARGING FORWARD 1, take a step forward, at the same time bending the forward knee and throwing the entire weight upon it; the back knee should be straight, both feet flat upon the floor and the trunk erect; 2, heels together. The foot should be placed quietly and without scuffing. This is one of the best exercises for quickening the circu- lation through the action of the thigh and calf muscles. See illustration in next lesson. 6. RISING ON TOES AND BENDING KNEES 1, rise on the toes; 2, bend the knees, keeping the heels raised ; 3, straighten the knees ; 4, heels down. The trunk and head should be held erect throughout this exercise. The Eighth Year — First Half 319 knees should spread diagonally forward over the toes when they are turned slightly outward. The bend of the knees should be as deep as the pupils can make it and still retain an upright position. After pupils have attained an erect carriage and steady balance in this exercise taken in deliberate time, the teacher should vary the intervals between counts, so as to increase the difficulty of the exercise by calling unexpectedly for sustained positions. See illustration in Lesson Ilia, Seventh Year. This exercise is admirable both for its cultivation of steady, erect carriage of the body and for the effect upon the circula- tion which comes from the strong work demanded of the heavy muscles of the thigh. 7. TRUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side; 2, return to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. The bending should be to an obtuse angle and as far as can easily be done without strain. There should be no rotating of the trunk forward or backward of a lateral line. This exercise works directly upon the waist muscles and ex- pands the chest on the convex side by separating the ribs. Both of these effects are weak- ened by any yielding of the lower limbs, or by a forward bending of the upper shoulder. By the pressure exerted upon internal organs this exercise has a strong 320 School Gymnastics effect upon circulation and digestion, thus counteracting the effects of sedentary habits. 8. TRUNK BENDING FORWARD AND HEAD BACKWARD 1, bend the trunk directly forward and the head backward ; 2, resume the erect position. The bending should be from the hips, not from the waist. Keep the knees stiff and the elbows Correct Position Incorrect Position well back to throw the chest forward. Make the distinction between bending the head backward and merely extending the chin forward. This exercise works strongly upon the back muscles which flex backward the upper part of the spine and the head, and upon those muscles lower down which straighten the trunk after the bending. It is one of the finest exercises for chest expansion and for correcting the position of the spine and shoulders. A Eighth Year — First Half 321 LESSON II a 1. Stretching. 2. Facings. Marching and running. Note. — See Reference Notes for running. Arms folded behind — Place ! 3. Breathing — Begin ! Position ! Ta. Hands back of head, right — One ! 8 — 8 — 8. \h. Charge! 8—8. 4. ^ Cues. — Forward — place ! I Note. — Charging forward ; hands on hips. ic. Combine! 8—8. Hands on hips — Place ! 5. Raising knee forward and stretching backward — One ! 8 — 8. Cues . — Up — hack — up — hack — etc. — place, 6. Head turning, right — One ! 8 — 8. 7. Rising on toes and bending knees — One ! Eight times. 8. Stepping forward and trunk bending sideways, right — One ! 16—16. Cues. — Step — heiicl — up — hend — up — etc. — place. 9. Trunk bending forward and head backward — One ! 8. 322 School Gymnastics 4 c. COMBINATION OF CHARG- ING FORWARD WITH HANDS BACK OF HEAD 1, charge forward with, the right foot, stretch both arms sideways and bend them so as to bring the hands to position back of the head; 2, heels together and stretch the arms sideways and downward to position. 5. RAISING KNEE FORWARD AND STRETCHING BACKWARD 1, raise the knee forward, the leg at right angles with the thigh ; 2, stretch the entire leg down- ward and backward as far as possible, so as to contract the muscles on the lower part of the back ; keep the head and chest erect and make an effort to draw the chin in and the head backward as the leg is stretched Correct Position Incorrect Position Eighth Year — First Half 323 backward ; 3, return the knee to the forward position; 4, stretch the leg backward ; continue to 7 ; 8, heels together. The moving foot should not touch the floor between the counts of 1 and 8 ; keep the toe stretched downward throughout the exercise. This exercise, aside from call- ing for vigorous contraction of the thigh and abdominal muscles, is admirable for correction of posture, as it brings the spine and chest into excellent position if well taken. 6. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder; 2, return to the front. Keep the shoulders squarely to the front throughout. 8. STEPPING FORWARD AND TRUNK BENDING SIDEWAYS 1, step forward with the right foot, so that the weight is distributed equally between the two feet, knees stiff; 2, bend the trunk to the right side, i.e. the side of the extended foot ; 3, trunk erect ; 4, bend again to the right side ; 5, erect ; 6, 7, bend and straighten the trunk ; 8, heels together. To reverse the movement, step forward with the left foot and bend the trunk to the left side. 324 School Gymnastics The position of the feet in this exercise, by elongating the base, renders the trunk movements more difficult than in the preceding lesson. The balance is harder to maintain and the effort is more concentrated around the hips and waist. LESSON Ilia 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin! Four times. Position ! {a. Hands back of head, right — One ! 8 — 8 — 8. 4. \ h. Charge ! 8—8. [c. Combine! 8 — 8. Hands on hips — Place ! 'a. Kaising knee forward and stretching backward, right 5. J —One! 8—8. h. Arms up! 8 — 8. 6. Head turning, right — One ! 8 — 8. Position ! 7. Jumping in place — One ! Six times. KoTE. — See Eeference Notes. Hands on hips — Place ! 8. Stepping forward and trunk bending sideways right — One ! 16—16. Arms bent at shoulder level — Place ! 9. Trunk bending forward with arm stretching sideways — One ! 16. Cues . — Forward — a r m s — b e n d — s tretc h — b e n d — stretch — etc. — up. Eighth Year — First Half 325 5 h. RAISING KNEE FORWARD AND STRETCHING BACKWARD WITH ARMS UPWARD 1, raise the knee forward ; 2, stretch the leg backward and the arms upward in a vertical position, pulling hard upon the chest and keeping the head well back ; 3, return to the position of the first count, knee forward and hands on hips ; continue to 7 ; 8, heels together and hands on hips. This combination of arm work with the leg movements in- creases the difficulty of the balance work by raising the center of gravity, and also increases the beneficial effect upon the con- tours of the chest. 9. TRUNK BENDING FORWARD WITH ARM STRETCHING SIDEWAYS 1, bend the trunk forward with the head backward and chin in; 2, holding the trunk in the forward position, stretch the arms sideways ; 3, bend the arms again ; continue to bend and straighten the arms to 7; 8, trunk erect, and arms down to position at the sides. 6. 326 School Gymnastics LESSOX IV a 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin I Four times. Position ! 4. Arms upward and downward, both — One ! 16. Hands on hips — Place ! 5. Rockingj right — One ! 16 — 16. a. Eaising knee forward and stretching backward, right _One ! 8—8. h. Arms up! 8 — 8. 7. Head turning, right — One ! 8 — 8. Position ! 8. Jumping forward in series — One ! Jump eight or ten times. Note. — See Eeference Notes. For rowing — Place ! 9. Rowing— One! 8. Class — Stand ! Hands on hips — Place ! 10. Stepping forward and trunk bending sideways, right, — ^ One ! 16—16. Arms bent at shoulder level — Place ! 11. Trunk bending forward and arm stretching sideways — One ! 16. 3. BREATHING In this and succeeding lessons both the inhaling and exhal- ing should be through the nostrils. The exhaling should be slower than when done through the mouth. Eighth Year — First Half 327 4. ARMS UPWARD AND DOWNWARD 1, raise the arms forward at full length to a vertical position, palms facing inward; 2, lower the arms again through the for- ward position and stretch them downward and backward, at the same time throwing the chest forward, drawing the shoulder blades together and the head backward with the chin well in ; 3, raise the arms forward again to the vertical position ; con- tinue to alternate the two positions to 7 ; 8, return the arms to the natural position at the sides. 5. ROCKING 1, charge forward with the right foot; 2, without changing the position of the feet upon the floor, straighten the knees, transfer the weight to the rear foot and bend the rear knee; 3, straighten the knees and transfer the weight again to the forward foot, with the forward knee bent in the charging posi- tion. Continue to transfer the weight by a rocking movement from one bent knee to the other, to 15 ; 16, heels together. Keep the shoulders squarely to the front. This exercise works strongly upon the thigh muscles if the step is sufficiently long, and through their action stimulates the circulation and respiration. 9. ROWING On the command For roiving — Place ! pupils should sit facing sideways, with the feet in the aisles, heels together, feet flat upon the floor and knees bent to right angles. The hands should grasp the side edge of the desk on either side. 1, drop backward in a reclined position as far as the arms will allow, but with the back in a straight line, the chest arched forward, the head dropped backward in a line with the trunk, and the chin well drawn in ; 2, pull the body forward to an 328 School Gymnastics erect position with a strong movement of the arms, at the same time allowing the elbows to spread. All of the work should be done by the arm, shoulder, and back muscles. See illustrations in Lesson VII a, Fifth Year, and Lesson I a. Sixth Year. This exercise is one of the best for correcting the position of the chest and shoulder blades. Where the school furniture is a misfit for the pupils, so as to raise the shoulders above normal height as the body resumes the erect position, the elbows may be held in at the sides instead of being allowed to spread. Classes should face in opposite directions on alternate days or weeks, so as to avoid any possibility of uneven development from discrepancy in the height of the furniture. Slight differences in the height of desks may be overcome by building up the lower desk with one or two books. The exercise should never be taken where these devices fail to bring the shoulders to a level. Eighth Year — First Half 329 LESSON Va 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Four times. Position ! "a. Arms upward and downward, both — One ! 8. 4. \ b. Eocking ! 8—8. ^c. Combine! 8 — 8. Cues. — Out — back — out — back — etc. — place. Hands on hips — Place ! ^a. Eaising knee forward and stretching backward, right 6. J —One! 8—8. b. Arms up! 8 — 8. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping backward — One ! Eight times. Note. — See Reference ISTotes. For rowing — ^Place 1 8. Rowing— One! 10. Class — Stand ! Hands on hips — Place ! 9. Stepping forward and trunk bending sideways, right, with left arm upward — One ! 8 — 8. Repeat. Arms bent at shoulder level — Place ! 10. Trunk bending forward and arm stretching sideways — One! 10. 330 School Gymnastics 4 c. COMBINATION OF ROCK- ING WITH ARMS UPWARD AND DOWNWARD 1, charge forward with the right foot and stretch the arms upward through the forward position; bend the head backward and look up in the direction of the hands ; 2, transfer the weight to the back knee and lower the arms down- ward and stretch them back- ward, throwing the chest forward and drawing the chin in ; 3, resume the for- w^ard position again with the arms upward; continue to alternate to 7; 8, arms and feet to position. 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though the head will not bend so far ; 2, return to the erect position. The shoulders should be kept per- fectly still throughout — no shrugging. Eighth Year — First Half 331 This exercise, like all head movements, accelerates the cir- culation to and from the brain. 9. STEPPING FORWARD AND TRUNK BENDING SIDEWAYS WITH OPPOSITE ARM UPWARD 1, step forward with the right foot so that the weight is equally distributed ; 2, bend the trunk to the right side, at the same time stretching the left arm upward, so that it con- tinues the line of the trunk ; 3, trunk erect and hand to hip ; continue the bending and straightening with the arm ac- tion to 7 ; 8, heels together. To reverse the exercise, step for- ward with the left foot, bend the trunk to the left and raise the right arm upward. The addition of the arm movement increases the work for the muscles around the waist and serves to further expand the ribs as the trunk bends to the side. 332 School Gymnastics LESSOl^ Via 1. Stretching. 2. Marching and running. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Six times. Position ! f a. Arms upward and downward — One ! 8. 4. I h. Eocking! 8—8. [ c. Combine ! 8—8. Hands on hips — Place ! 6. Stepping forward and bending knees, right — One ! 8 — 8. 6. Head bending sideways, right — One ! 8 — 8. Position ! 7. Jumping forward and backward in series. Jump six or eight times. For rowing — Place ! 8. Bowing- One! 8. Class — Stand ! Hands on hips — Place ! 9. Stepping forward and trunk bending sideways, right, with left arm upward — One ! 8 — 8. Bepeat. Position I 10. Trunk bending forward with arms upward and downward —One ! 8. 5. STEPPING FORWARD AND BENDING KNEES 1, step forward, rising on the toes ; 2, bend the knees ; 3, straighten the knees; continue to bend and straighten the knees to 7 ; 8, heels together and down. Eighth Year — First Half 333 10. TRUNK BENDING FORWARD WITH ARMS UPWARD AND DOWNWARD 1, bend the trunk forward, drawing the chin in and the head backward; at the same time raise the arms forward and upward until they continue the axis of the trunk ; 2, trunk erect and arms downward and back- Incorrect Position Correct Position ward. Be sure to keep the head well drawn back- ward and the chest erect as the arms move backward. This is one of the most effective exercises for cor- recting the position of the chest, head, shoulder blades, and spine. 334 School Gymnastics LESSON Vila 1. Stretching. 2. Marching and running. Arms folded behind — Place ! 3. Breathing — Begin ! Six times. Hands back of head — Place ! 4. Arm stretching obliquely^ right upward — One ! 8 — 8 — 8. Hands on hips — Place ! 5. Rocking sideways, right — One ! 16. 6. Head bending sideways, right — One ! 8 — 8. 7. Stepping forward, right, and bending knees — One ! 8 — 8. 8. Lifting feet backward between desks — One ! 8. 9. Jumping forward and backward in series. Jump from six to ten times. Hands on hips — Place ! 10. Stepping forward and trunk bending sideways, right, with left arm upward — One ! 8 — 8. Kepeat. Position ! 11. Trunk bending forward with arms upward and downward —One ! 8. 4. ARM STRETCHING OBLIQUELY FROM HANDS BACK OF HEAD 1, stretch the right arm obliquely upward and outward and the left arm obliquely downward and outward ; the arms will thus form an oblique line with the palms facing to the front ; 2, hands back of head. Be sure to keep the head fully erect with the chin in throughout this exercise. If correctly taken, the movements will flatten the shoulder blades upon the back and cultivate a good position of the chest. 1 Eighth Year — First Half 335 5. ROCKING SIDEWAYS When pupils hear this command they should face to the side of the room without a special order. 1, charge directly to the right side; both feet should be flat upon the floor; the weight should be entirely over the bent knee ; the left knee should be straight ; 2, reverse the position by straighten- ing the right knee and bending the left one, transferring the weight to the left foot. The trunk should be erect throughout and there should be no twisting of the shoulders. The step should be long enough to admit of a bend in the knees which will bring the thigh muscles well into action. Unless this be done, the exer- cise will not serve to quicken the circulation, which is its main object. 8. LIFTING FEET BACKWARD BETWEEN DESKS 1, place the hands on the desks on either side of the aisle, and lift the feet backward with the knees together, ankles stretched backward and thighs vertical ; 2, return to position, landing lightly on the toes. See illustrations in Lesson IV a, Sixth Year. The body should be held steadily, not allowed to swing back and forth. To avoid such a swinging movement the pupils 336 School Gymnastics should step forward between the hands before lifting the feet. The legs when raised should be at right angles to the thigh. A crucial point to observe is that the shoulders be not pushed upward when the weight of the body is suspended on the arms. To avoid this, pupils should make an especial effort to throw the chest forward and draw the chin in while the feet are off the floor. Should such a position be especially difficult for any pupils, they should not be required to repeat the exer- cise as many times as the rest of the class. In some instances it may be wise to return to the rowing exercise until the arms are stronger. The desks on which the hands are placed should be of equal height. Should there be any discrepancy, it may be remedied by the placing of one or two books on the lower desk. The hands should be placed with the fingers pointing slightly out- ward and forward, away from the pupil. Eighth Year — First Half 337 4. \ LESSOX Villa 1. Stretching. 2. Marching. Facings. Arms folded behind — Place ! 3. Breathing — Begin ! Six times. Hands back of head — Place ! a. Arm stretching obliquely, right upward— One ! 8—8. h. Eocking ! 16. :NTote.— Kocking sideways. Hands on hips, c. Combine ! 16. :N"ote.— Eeturn the hands to position back of the head on the command Combine ! Hands on hips — Place ! 5. Head bending* backward — One ! 8. 6. Stepping forward and bending knees with arms upward, right— One I 8—8. 7. Lifting feet backward between desks— One ! 8. 8. Running in place, feet backward— Start ! XoTE. — See Eeference Xotes. Hands on hips — Place I 9. Stepping forward and trunk bending sideways, right, with both arms upward — One I 8 8. Position I 10. Trunk bending forward with arms upward and downward —One ! 8. 338 School Gymnastics 4 c. ROCKING SIDEWAYS WITH ARM STRETCHING OBLIQUELY 1, charge to the right side and stretch the arms obliquely, right upward and left downward ; 2, straighten the knees and place the hands back of the head; bend the left knee and _ stretch the left arm obliquely up- K ward and the right downward and backward; 3, reverse the po- sition; straighten the knee and place the hands back of the head in transi- tion; alternate the movements to 15; 16, hands back of head and feet to posi- tion. 5. HEAD BENDING BACKWARD 1, drop the head backward, completely relaxed; 2, raise it again, drawwg the chin in. Keep the lips closed. This is one of the best exercises fgr correcting the carriage of the head. This correction comes entirely from drawing the chin in during the upward movement, as this works upon the back of the neck, straightening the cervical vertebrae by con- tracting the muscles which hold the head erect. It also affects the circulation, as noted for other head exercises. Eighth Year — First Half 339 6. STEPPING FORWARD AND BEND^ ING KNEES WITH ARMS UPWARD 1, step forward with the right foot, weight equal ; 2, bend the knees (lifting the heels from the floor), and stretch the arms up- war*d ; 3, straighten the knees and return the hands to the hips ; con- tinue the knee and arm movements to 7 ; 8, heels together. The stretch of the arms upward tends to increase the diameters of the chest, and also renders the bal- ance work more difficult than in preceding exercises in this series, as it raises the center of gravity higher than in previous combina- tions. 9. STEPPING FORWARD AND TRUNK BENDING SIDEWAYS WITH BOTH ARMS UPWARD 1, step forward with the right foot, weight equal and knees stiff, and stretch both arms upward ; 2, bend the trunk to the right; 3, trunk erect; continue the bending and stretching movements to 7 ; 8, heels together and hands on hips. In re- peating this exercise to the opposite side, step forward with the left foot and bend the trunk to the left. 340 School Gymnastics LESSON IX a 1. Stretching. 2. Marching. Facings. Position ! 3. Breathing — Begin ! Six times. Hands back of head — Place ! a. Arm stretching obliquely, right upward — One ! 8—8—8. h. Eocking ! 16. c. Combine ! 16. Hands on hips — Place ! 5. Head bending backward — One ! 8. 6. Stepping forward and bending knees with arms upward, right—One ! 8—8. 7. Vaulting — One ! Six times. 8. Running in place with feet backward — Start ! Hands on hips — Place ! 9. Stepping forward and trunk bending sideways, right, w^ith both arms upward — One ! 8 — 8. Hands on shoulders — Place ! 10. Charging and trunk bending f orward, right — One I 8 — 8. Cues. — Charge — bend — up — bend — up — etc. — place. 3. BREATHING While inhaling raise the arms straight outward and upward at the sides to shoulder level; while exhaling sink the arms again to position. The breathing should be through the nos- trils both ways. The arm action expands the ribs and cultivates intercostal breathins:. Eighth Year First Half 341 7. VAULTING 1, face sideways and place the hands on the edges of two desks near the center ; at the same time rise on the toes and bend the knees, keeping the back straight and erect ; 2, vault over the seat, landing on the toes with bent knees; loosen the grasp and bring the arms to position while landing; 3, straighten the knees and lower the heels ; 4, about face, replace the hands and crouch ready to spring ; 5, vault ; 6, straighten the knees, heels down. See illustrations in Lesson VII a. Seventh Year. Like all jumping exercises, this one serves both to improve the carriage and to give spring and elasticity to the walk. It increases the circulation through the strong work done by the large muscular groups, especially those of the thigh. S^! 10. CHARGING AND TRUNK BENDING FORWARD 1, charge forward ; 2, holding the charge position, bend the trunk forward, drawing the chin in, and the head and elbows backward so as to expand the chest and con- tract the posterior muscles ; 3, trunk erect ; continue to bend and straighten the trunk to 7; 8,- heels to- gether. Care should be taken to keep the weight upon the forward foot from 2 to 7; and to have the rear foot firmly upon the floor and the rear knee straight. 342 School Gymnastics LESSON Xa 1. Stretching. 2. IMarching. Facings. Position ! 3- Breathing — Begin! Six times. Hands on shoulders — Place ! 4. Elbows forward and backward — One ! 16. Hands on hips — Place ! 5. Reverse charging, right forward — One ! 16 — 16. Cues. — Charge — rear — front — rear — etc, — j)^^^^^- 6. Head bending sideways, right — One ! 8 — 8. 7. Stepping forward, right, and bending knees wdth arms upward — One ! 8 — 8. 8. Vaulting — One ! Six or eight times. 9. Running in place, feet backward — Start ! Hands on hips — Place ! 10. Stepping forward and trunk bending sideways, right, both arms upward — One ! 8 — 8. Eepeat. Hands on shoulders — ^Place ! 11. Charging and trunk bending forward, right — One ! 8 — 8. 3. BREATHING While inhaling extend the upward motion of the arms until they are in the vertical position, as in the arm raising sideways ; while exhaling lower the arms to position. This extension of the arm action to the vertical position in- creases the chest expansion of the previous breathing exercises. Eighth Year — First Half 343 4. ELBOWS FORWARD AND BACKWARD 1, move the elbows forward to a position at right angles with the axis of the shoulders ; 2, move the elbows backward as far as they can be placed, making at the same time a strong effort to draw the chin in and the head slightly backward ; repeat the movements to 7 ; 8, hands in position. This exercise serves to flatten the shoulder blades upon the back, and with the accompanying movement of the head should result in an increased expansion and elevation of the chest. 5. REVERSE CHARGING 1, charge forward with the right foot, being sure to carry all of the weight over the forward knee ; 2, straighten the forward knee ; this will bring the body to an upright position, both knees straight and the weight carried equally between the two feet ; 3, pivot quickly on the balls of the feet toward the left, until the position is reversed, i,e. until the pupil faces to the rear with the left knee bent and the right one straight ; 4, straighten the knees ; 6, reverse the position by pivoting toward the right and resuming the charge position on the right or forward knee as in 1 ; continue to 7 ; 8, heels together. See illustrations in Lesson III 6. Like all charging exercises this one will have a strong effect upon the circulation if the step be long enough to admit of a deep bend in the knee, and so bring the large muscles well into action. Eighth Year — Second Half LESSON lb For details of preliminaries, stretching, positions of hands, marching, etc., see Reference Notes. Class— Stand ! Take distance ! , Position ! 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Four times. Hands on shoulders — Place! 4. Elbows forward and backward — One ! 16. Hands on hips — Place I 5. Striding and bending knee forward, right — One ! 16 — 16. Cues. — Stride — bend — itjj — bend — iq) — etc. — 2:flace, 6. Head bending sideways, right — One ! 8 — 8. 7. Oblique balance, right foot backward — One I 8 — 8. On desks — Place I Hands on hips — Place I 8. Trunk bending backward — One 18. Class — Stand ! 9. Jumping in place — One ! Six or eight times. Note. — See Reference Notes. Hands on shoulders — Place ! 10. Trunk bending sideways, right — One! 16 — 16. 344 Eighth Year — Second Half 345 3. BREATHING While inhaling raise the arms sideAvays to shoulder level ; while exhaling lower them to position. 4. ELBOWS FORWARD AND BACKWARD 1, move the elbows forward to a position at right angles with the axis of the shoulders ; 2, move the elbows backward as far as they can be placed, making at the same time a strong effort to draw the chin in and the head slightly backward ; repeat the movements to 7 ; 8, hands in position. The elbows should droop slightly below shoulder level. This exercise serves to flatten the shoulder blades upon the back, and with the accompanying movement of the head should result in an increased expansion and elevation of the chest. 5. STRIDING AND BENDING KNEE FORWARD 1, take a long stride or step forward with the right foot; 2, bend the right knee, with all of the weight borne by the right leg ; 3, straighten the knee ; 4, bend the right knee again ; 6, 6, 7, continue to bend and straighten the knee; 8, heels to- gether. The rear leg remains straight throughout, and both feet firmly upon the floor. 6. HEAD BENDING SIDEWAYS 1, bend the head to the side as though to touch the ear to the shoulder, though the head will not bend so far ; 2, return to the erect position. The shoulders should be kept perfectly still throughout — no shrugging. 346 School Gvmna sties Correct Position contract the posterior muscles — do much to cultivate correct posture. 7. OBLIQUE BALANCE 1, bend the trunk for- ward and raise the right leg backward, stretching the knee and instep as much as possible ; the back of the trunk and leg should form an oblique line from the head to the extended foot; draw the chin in and the head back- ward ; 2, trunk and foot to position. It is needless to say that this is a balance exercise. If well taken, it should those of the back — and thus 8. ON DESKS, TRUNK BENDING BACKWARD At the command On desks — Place ! pupils should slip up on the desks facing the rear of the room. Jumping up should be avoided. The toes should be caught under the edge of the chair or raised seat, or braced against the latter. In no case should a pupil take the bending exercise without this bracing of the feet. Incorrect Position Eighth Year — Second Half 347 1, bend the trunk slightly backward, keeping the chest well arched forward and the head and chin drawn backward to con- tinue the line of the trunk ; 2, resume the erect position. See illustrations in Lesson Yh, Fourth Year. This exercise is for strengthening the abdominal muscles, and for that reason is one of the most important in the course. A test of strength is the steadiness with which the exercise is taken. Pupils should not be allowed to bend backward as far as possible. 10. TEUNK BENDING SIDEWAYS 1, bend the trunk from the waist directly to the side ; 2, return to the erect position. Keep both feet flat upon the floor and the knees stiff. The head should remain in a straight line with the axis of the trunk. Keep the elbows widely spread. 348 School Gymnastics LESS0:N" 116 1. Stretching. 2. Marching. Facings. 3. Breathing — Begin ! Six times. Hands on shoulders — Place ! 4. Elbows forward and backward — One ! 16. Hands on hips — Place ! 5. Reverse charging, right forward — One ! 16 — 16. C UES . — Forward — up — rear — up — forward — etc. — jjlace. 6. Head bending sideways, right — One ! 8 — 8. 7. Oblique balance, right foot backward — One ! 8 — 8. 8. Vaulting — One ! Six times. 9. Eunning in place, feet backward — Start. Hands on hips — Place ! 10. Pivoting and trunk bending sideways, right — One I 8 — I — Kepeat. Cues . — Pivot — bend — nj) — bend — uj:) — etc. — front. Hands on shoulders — Place ! 11. Charging and trunk bending forward, right — One ! 8 — 8. 5. REVERSE CHARGING 1, charging forward with the right foot, being sure to carry all of the weight over the forward knee ; 2, straighten the for- ward knee ; this will bring the body to an upright position, both knees straight and the weight carried equally between the two feet ; 3, pivot quickly on the balls of the feet toward the. left, until the position is reversed, i.e. until the pupil faces to the rear with the left knee bent and the right one straight; 4, straighten the knees ; 4, reverse the position by pivoting toward the right and resuming the charge position on the Eighth Year — Second Half 349 right or forward knee as in 1 ; continue to 7 ; 8, heels together. See ilhistrations in next lesson. Like all charging exercises this one will have a strong effect upon the circulation if the step be long enough to admit of a deep bend in the knee, and so bring the large muscles well into action. 8. VAULTING 1, face sideways and place the hands on the edges of two desks near the center ; at the same time rise on the toes and bend the knees, keeping the back straight and erect ; 2, vault over the seat, landing on the toes with bent knees ; loosen the grasp and bring the arms to position while landing; 3, straighten the knees and lower the heels; 4, about face, replace the hands and crouch ready to spring; 5, vault; 6, straighten the knees, heels down. See illustrations in Lesson YII a, Seventh Year. 10. PIVOTING AND TRUNK BENDING SIDEWAYS 1, rise high on the toes, pivot to the right side and lower the heels; this will leave the feet in a straight line, one in front of the oth-er ; 2, bend the trunk to the right side ; 3, trunk erect ; continue the bending and straightening to 7 ; 8, rise high on the toes and pivot to the front, heels down. The balance work required by the position of the feet in this exercise is more difficult than in preceding exercises for the trunk. It therefore serves still further to concentrate the action upon the muscles around the waist and hips. 11. CHARGING AND TRUNK BENDING FORWARD 1, charge forward ; 2, holding the charge position, bend the trunk forward, drawing the chin in, and the head and elbows 350 School Gymnastics backward so as to expand the chest and contract the posterior muscles ; 3, trunk erect ; continue to bend and straighten the trunk to 7; 8, heels together. Care should be taken to keep the weight upon the forward foot from 2 to 7; and to have the rear foot firmly upon the floor and the rear knee straight. See illustration in Lesson IX a. 5. \i LESSON III 6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin! Six times. Position ! 4. Elbows backward and girms forward alternately — One I 16. Hands on hips — Place! Reverse charging, right foot forward — One ! 8 — 8. Arms oblique ! 8 — 8. Cues. — Forivard — 2^^^^^ — ^'^^^^' — j)^^^^^- 6. Head bending sideways, right — One ! 8 — 8. 7. Vaulting — One! Six or eight times. Hands on shoulders — Place ! 8. Oblique balance, right foot backward — One! 8 — 8. On desks — Place ! Hands on hips — Place! 9. Trunk bending backward — One ! 8. Class — Stand! Hands on hips — Place ! 10. Pivoting and trunk bending sideways, right — One! 8 — 8. 11. Charging and trunk bending forward with arms sideways and upward ; right foot — One ! 8 — 8. Cues. — Out — uj:) — out — place. Eighth Year — Second Half 351 4. ELBOWS BACKWARD AND ARMS FORWARD ALTERNATELY 1, raise the hands to shoulder level and push the elbows downward and backward, the forearm flexed upon the upper arm, palms facing inward toward the chest ; draw the head backward and chin inward; 2, stretch the arms forward at shoulder level, palms inward; 3, elbows again backward; 4, arms forward; continue to alternate the two movements to 7; 8, arms down to position. This is one of the best exercises for flattening the shoulder blades upon the back if it be taken with the head in the position indicated. See illustrations in Lesson X a, Fifth Year. bb. REVERSE CHARGING WITH ARM STRETCHING OBLIQUELY 1, charge forward and stretch the right arm obliquely upward with the palm facing forward, and the left arm downward and 352 School Gymnastics backward with the palm facing forward or outward ; the arms will thus form an oblique line; bend the head backward and r- ,:j-:^^^-'ma- \odk up at the forward hand, or in the direction in which it points; 2, straighten the forward knee and replace the hands on the hips ; 3, reverse the charging so as to face to the rear, with the left knee bent ; stretch the left arm obliquely upward and the right arm down- ward and backward; 4, straighten the left knee, hands on hips; continue 16, heels together and face to the front. to 15 11. CHARGING AND TRUNK BENDING FORWARD WITH ARMS SIDE- WAYS AND UPWARD 1, charge forward with the right foot, bend the trunk forward, drawing the chin in and the head backward and throwing the chest well for- ward ; stretch the arms side- - ways at shoulder level, with J^m^^^^0^^ palms forward; 2, hold the position for the trunk and move the arms upward in the direction of the head, palms facing; 3, stretch the arms again sideways at shoulder level; 4, trunk erect, heels together and hands on hips. Eighth Year — Second Half 353 LESSON IV 6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Six times. Position ! 4. Elbows backward and arms forward alternately — One ! 16. Hands on hips — Place ! \ a. Be verse charging, right foot forward — One! 8 — 8. ih. Arms oblique! 8 — 8. Hands on shoulders — Place ! 6. Oblique balance, right foot backward — One ! 8 — 8. Position ! 7. Jumping sideways in series. Jump from eight to ten times. Note. — See Beference Notes. Hands on hips — Place ! 8. Head turning, right — One ! 8 — 8. On desks — Place ! Hands on hips — Place ! 9. Trunk bending backward — One ! 16. Class — Stand ! Hands on hips — Place ! 10. Pivoting and trunk bending sideways, with one arm up- ward; right — One! 8 — 8. Bepeat. Cues. — Pivot — bend — iqj — etc. — p^ace. 11. Charging and trunk bending forward, with arms sideways and upward ; right foot — One ! 8 — 8. 8. HEAD TURNING 1, turn or rotate the head to the side so that the face looks off over the shoulder ; 2, return to the front. Keep the shoulders squarely to the front throughout. See illustration in Lesson V a, Seventh Year. 354 School Gymnastics 10. PIVOTING AND TRUNK BENDING SIDEWAYS WITH ONE ARM UPWARD 1, rise on the toes and pivot to the right side ; 2, stretch the left arm upward in the direction of the head, and bend the trunk to the rig?it side ; 3, trunk erect and hand on hip ; con- tinue the bending and stretching movements to 7 ; 8, pivot to the front. LESSON V h 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Six times. Hands on hips — Place ! 4. Arm stretching and turning sideways and clapping over- head, both — One I 16. Hands on shoulders — Place! 5. Oblique balance with knee bending ; right foot backward — One I 8—8. Hands on hips — Place ! 6. Head bending sideways, right — One ! 8 — 8. Note. — As in Lesson I h. Position ! 7. Jumping sideways in series. Jump from eight to ten times. 8. Lifting knees forward between desks — One ! 8. Hands on hips — Place ! 9. Pivoting and trunk bending sideways with one arm upward ; right— One! 8—8. Pvepeat. * 10. Charging and trunk bending forward with arms sideways and upward ; right foot — One ! 8—8. Eighth Year — Second Half 355 4. ARM STRETCHING AND TURNING SIDEWAYS AND CLAPPING OVER HEAD 1, stretch the arms sideways, palms outward; 2, clap the hands over the liead ; 3, stretch them again to the side ; 4, 5, 6, 7, continue to alternate the clapping and side stretching; 8, hands on shoulders. See illustration in Lesson VII a, Fifth Year. In the side stretching pull well upon the chest, have the elbows straight, and bend the wrists to arch the hands down- ward. Keep the head erect throughout. This may require considerable effort while clapping. The latter should be a vigorous movement. The sideways stretching of the arms, with the palms turned outward, is very effective for chest expansion. It rotates the shoulder joint backward, lifts the chest upward and forward, and drawls in the shoulder blades. The clapping over the head extends the same effects, and, by the resistance required of them, strengthens the muscles on the back of the neck which hold the head erect. 6. OBLIQUE BALANCE WITH KNEE BENDING 1, bend the trunk for- ward, raise the right foot backward, and lower the body by bending the left knee ; 2, straighten the knee ; 3, bend the knee again ; continue bending and straightening the knee to 7; 8, heels to- gether and trunk erect. Pupils who cannot main- tain their balance in this 356 School Gymnastics exercise with the hands on the shoulders may for a few days be allowed to touch the desks for slight support. 8. LIFTING KNEES FORWARD BETWEEN DESKS 1, place the hands on the desks as for lifting feet backward, and raise the knees forward to hip level ; the lower legs should be at right angles to the knees, w^ith the toes stretched down- ward; be very careful to keep the chest prominent and to avoid lifting of the shoulders ; 2, resume the standing position, land- ing lightly on the toes. This exercise brings strongly into action the abdominal muscles which raise the legs, as well as those of the upper trunk and arm which sustain the weight. LESSON YI6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Six times. Hands on hips — Place ! a. Arm stretching and turning sideways and clapping over head — One ! 16. h. Oblique balance ! 8 — 8. Note. — Oblique balance with knee bending. Hands on hips, c. Combine! 8 — 8. 5. Head turning, right — One ! 8—8. Position ! 6. Jumping in place — One ! From eight to ten times. 7. Lifting knees forward between desks — One ! 8. Hands on hips — Place! 8. Pivoting and trunk bending sideways, with both arms up- ward; right — One! 8 — 8. 9. Charging and trunk bending forward with arms sidew^ays and upward ; right foot — One ! 8 — 8, Eighth Year — Second Half 357 4 c. COMBINATION OF OBLIQUE BALANCE WITH KNEE BENDING AND ARM STRETCHING AND CLAPPING 1, bend the trunk forward, raise tlie right foot backward, bend the left knee and stretch the arms sideways in line with the shoulders, the palms facing upward in the direction of the head ; 2, hold the position of the trunk, straighten the left knee and clap the hands over the head; 3, extend the arms again sideways to shoulder level and bend the knee; continue to 7 : 8, hands on hips, trunk erect and heels together. Be sure to draw the chin in and head backward when the trunk is bent forward. 8. PIVOTING AND TRUNK BENDING SIDEWAYS WITH BOTH ARMS UPWARD 1, rise on the toes and pivot to the right side, stretching the arms upward; 2, bend the trunk to the right side; 3, trunk erect ; continue the bending and stretching movements to 7 ; 8, pivot to the front, hands on hips. 358 School Gymnastics LESSON VII 6 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Note. — Arm raising forward and sinking sideways, inhaling as the arms rise and exhaling as they sink. Position ! 4. Hands back of head, upward and return, right — One ! 8—8—8. Cues. — Head — up— head — side. Hands on hips — Place ! 5. Kneeling, right— One ! 8 — 8. 6. Head turning, right — One ! 8 — 8. Position ! 7. Jumping forward in series — One ! Jump eight or ten times. Note. — See Eeference Notes. On desks — Place! Hands back of head — Place ! 8. Trunk bending backward — One I Four times. Note. — Keep the shoulders and head well backward during this exercise. See illustrations in Lesson V b. Seventh Year. Class — Stand ! Hands on hips — Place ! 9. Pivoting and trunk bending sideways with both arms upward ; right — One ! 8 — 8. 10. Charging with trunk twisting and touching floor ; right — One ! 8—8. Cues. — Charge — touch — nj^ — touch — ujy — etc., — iiJace, Eighth Year— Second Half 359 4. HANDS BACK OF HEAD, UPWARD AND RETURN 1, stretch the arms sideways to shoulder height, bend the elbows, and place the hands back of the head, as in the position Hands back of head — Place! for which see Eeference Notes; 2, from this position stretch the arms vertically upward with the palms forward ; 3, return the hands back of the head ; 4, stretch the arms sideways and downward. 5. KNEELING 1, move the right foot backward and kneel on the right or rear knee; 2, rise to a standing position, heels together; 3, kneel again as before; 4, 5, 6, 7, repeat; 8, heels together. The weight throughout should be upon the forward leg, the rear foot serving only to assist in the balance. Keep the trunk and head erect. See illustration in Lesson IX b, Fourth Year. This is one of the strongest exercises for increasing the cir- culation, as it brings into vigorous action the large muscles of the thigh and leg on the side that bears the weight. 360 School Gymnastics 10. CHARGING, TRUNK TWISTING AND TOUCHING FLOOR 1, charge forward with the right foot and extend the arms sideways to shoulder level, palms forward; 2, twist the trunk to the left, bend the trunk sideways to the right over the bent knee, and touch the right finger tips to the floor (or as near to it as possible), at the same time stretching the left arm upw^ard ; the arms thus continue in a straight line ; 3, return to the posi- tion taken on the first count; 4, bend as in 2; continue the bending and straightening of the trunk to 7 ; 8, position, hands on hips. This exercise brings into simultaneous action the largest mus- cular groups of the body, and has therefore a strong effect upon the circulation. The position of the arms keeps the chest expanded throughout. Eighth Year — Second Half 361 LESSON VIII h 1. Stretching. 2. Marching and running. Facings. 3. Breathing— Begin ! Four times. Position ! 4. Hands back of head, upward and return, right — One ! 8—8—8. Hands on hips — Place ! 5. Kneeling, right — One ! 8 — 8. 6. Head bending obliquely backward, right — One ! 8 — 8. Position ! 7. Jumping with quarter turn, right (or left) — One ! Six or eight times. Note. — Take this in series after the first or second lesson. See Eeference Notes. On desks — Place ! Hands back of head — Place ! 8. Trunk bending backward — One ! Six times. Class — Stand ! Hands on hips — Place ! 9. Charging with trunk tw^isting and touching floor; right — One ! 8—8. Hands on shoulders — Place ! 10. Trunk bending sidew^ays, right — One ! 16 — 16. Note. — As in Lesson I h. 6. HEAD BENDING OBLIQUELY BACKWARD 1, rotate the head to the side ; 2, bend it obliquely backward midway between the spine and the right shoulder ; 3, raise the head, drawing the chin in as from the direct backward bending; 4, 5, 6, 7, repeat the backward bending and upward stretching; on the eighth count rotate the head to the normal position. This exercise is effective for overcoming the forward carriage of the head which is characteristic of the student. 362 School Gymnastics LESSO?^ IX & 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place I r a. Arm stretching and turning sideways and clapping overhead — One! 16. 4. j h. Oblique balance ! 8—8. AYith knee bending. Hands I on hips. I c. Combine ! 8 — 8. XoTE. — As in Lesson VI 6. 5. Head bending obliquely backward, right — One ! 8 — 8. Position! 6. Jumping wijh half turn, right (or left) — One ! Six times. Note. — See Keference Notes. On desks — Plaee ! Arms upward — Place ! 7. Trunk bending backward — One ! 8. Class — Stand I Hands on hips — Place ! 8. Charging with trunk twisting and touching floor ; right — One ! 8—8. 9. Pivoting and trunk bending sideways with one arm up- w^a^^d ; right — One ! 8 — 8. Eepeat. NoTp]. — As in Lesson IV 6. Eighth Year — Second Half 363 7. TRUNK BENDING BACKWARD ON DESKS WITH ARMS UPWARD Keep the chest prominent and the head and arms in a line with the trunk. The lengthening of the working lever by the Correct Position Incorueci 1 U.^ji J- J.U^^ stretching of the arms upward increases the work required of the abdominal muscles by previous exercises of this kind. The arms should not be lowered until the close of the exercise. 364 School Gymnastics LESSON X& 1. Stretching. 2. Marching and running. Facings. 3. Breathing — Begin ! Four times. Hands on hips — Place ! f a. Arm stretching and turning sideways and clapping I over head — One ! 16. ^' I h. Oblique balance ! 8—8. [c. Combine! 8—8. 5. Head bending obliquely forward and backward, right — One! 8—8. Position ! 6. Jumping in series. Jump eight or ten times. Note. — Forward, backward, sideways, half and quarter turns. See Eeference Notes. On desks — Place ! Arms upward — Place ! 7. Trunk bending backward — One ! 16. Class — Stand ! Hands on hips — Place ! 8. Charging with trunk twisting and touching floor ; right — One ! 8—8. 9. Pivoting and trunk bending sideways with both arms up- ward ; right — One ! 8 — 8. Eepeat. Note. — As in Lesson VI h. 5. HEAD BENDING OBLIQUELY FORWARD AND BACKWARD 1, bend the head obliquely forward to the right; 2, bend it backward in the opposite direction ; 3, bend again forward ; 4, 5, 6, 7, continue to alternate the forward and backward move- ments in the oblique direction ; 8, turn the head to the front to the normal position. OCT 7 1903 n LIBRARY OF CONGRESS 029 712 979 A ■■'Wf