%^^ -»&\ \/ "^\ %/ '' O « A o > ^°<. f\' C„ ^* .0 °<> ^°-^. O.. V Digitized by the Internet Archive in 2011 with funding from The Library of Congress http://www.archive.org/details/exercisesdrillsOOmaso EXERCISES AND DRILLS BEING A TEACHER'S MANUAL OF PHYSICAL TRAINING CONTAINING A PROGRESSIVE SERIES OF EXERCISES FOR USE IN SCHOOLS WITHOUT THE AID OF APPARATUS BY / J. LEONARD MASON ASSISTANT PHYSICAL DIRECTOR LAWRENCEVILLE SCHOOL LAWRENCEVILLE, NEW JERSEY ALTHOUGH THIS MANUAL IS DESIGNED ESPECIALLY FOR SCHOOL TEACHERS, REGULAR TEACHERS OF PHYSICAL TRAINING MAY ALSO FIND IT USEFUL PRINCETON, N. J. C. S. ROBINSON & CO., UNIVERSITY PRINTERS 1903 Th- Two CujJics Heceived f rMY 2 1903 CO(j>iignl bntry j ^ ai.«j Copyright 1903 by J. Leonard Mason INTRODUCTORY. THE importance of the theory and practice of Physical Training is universally acknowledged. Besides the immediate benefit to the pupil and teacher, which is too obvious to need mention, there is also a lifelong advantage derived ; for the pupils learn that the practice of systematic physical exercise is necessary for their health, and, conse- quently, will never in after life think themselves too busy to spend a few minutes each day in exercise, thus banishing many of the petty ailments with which they may be burdened. It is the object of the writer to place in the hands of school teachers a Manual of Physical Training which can be easily understood, and which will prove of assistance in conducting this important branch of school work. The method of arrangement will indicate to the teacher such of the important movements as are suitable for the class room, and will show how they can be properly arranged into short drills. Like every other branch of school work, Physical Training has its difficulties, and the lessons or drills may sometimes lag, but with a little effort on the part of the teacher interest can be awakened, and the real pleasure and benefit derived, when teacher and pupils become familiar with the drill, will more than repay for the effort it costs to make the daily drill a bright spot in the day's routine. Various systems of Physical Training have been advocated during recent years. They all have their merits and can be commended each for its own peculiar excellencies. But for use in schools they all need modification and adaptation to the conditions and limitations of the school room. The system of exercises and drills presented in this Manual attempts to make a judicious selection of the best features of the different systems. It cannot, therefore, be classed with the Swedish system, with the German system, or with any other of the current systems. If it is to have a special name, it would, perhaps, best be called Eclectic. 4 Exercises and Drills. It is the practice of some systems to omit certain exercises on the ground that they tend to confirm the pupil in his incor- rect postures. The method adopted by this Manual, however, is to provide counteracting exercises, without omitting any exercises necessary for symmetrical development. And, in order to emphasize the correct posture, it is the uniform prac- tice of this system to follow the contracting and stooping movements by the straightening, extending and expanding movements. In a system of Physical Training for schools, in addition to the exercises herein outlined, a place may be found for desk gymnastics, marching tactics, games, etc. They should, how- ever, be treated as supplementary, and should not constitute the foundation of the system. The order in which exercises are arranged is an important consideration. It has been the endeavor of the author of this system to present the exercises in an order that is at once simple, progressive, and hygienic. The end held in view is not to develop any special group of muscles, but to secure a correct posture and carriage, and an all-around development of the nervous and muscular systems. In conclusion, it may be said that the Manual, when closely examined, will be found to contain a great variety of exercises. The single exercises are, of course, comparatively few ; but the different ways in which they may be varied in combina- tion will be found to be very great. It is confidently asserted, therefore, that the Manual will be found amply sufficient for school use in all the grades. Suggestions to the Teacher, SUGGESTIONS TO THE TEACHER. The teacher should, to begin with, read the whole book through cursorily, omitting the exercises. There will be cer- tain portions, of course, to which little attention need be given at this first reading; but it is important that the teacher should become familiar with the general arrangement, especially with the division of exercises into groups and classes; which ought also to be explained to the pupils. The first thing to be learned and practiced is the Regular Drill. The teacher should become thoroughly familiar with its movements by reading the description given in the notes re- garding the single exercises. To prevent any possibility of misunderstanding this fundamental Regular Drill, illus- trations have been introduced in considerable number. It is important at the outset to impress upon the class a proper sense of direction. Each pupil should stand facing squarely toward the front of the room, and should learn to move the body, or any part of it, directly forward or back- ward, and squarely to the right or left. Let the teacher not be discouraged at the complicated character of some of the exercises. The Manual is intended to be both elementary and advanced. Difficulties will vanish as the exercises are taken up in the order of their difficulty, the single exercises followed by the combination exercises. It is important that the teacher should select a certain period in which to conduct the Drill each day. It is advisable to select a period when the pupils become most restless and mentally tired. Do not conduct a drill immediately after a meal. The author will gladly answer any inquiries or make any needed explanation regarding the methods given in the Manual, should any difficulty arise. Exercises and Drills. HOW THE DRILLS ARE CONDUCTED. PREPARING FOR AND FINISHING DRILLS. At the word Attention, sit back in the seats with hands in lap; at One, place foot in the aisle; at Two, rise without touching the desk with hands; at Three, raise the seats; at Four, take distance and come to standing position. After finishing a drill: at One, pupils stand beside their own seats; at T"WO, put seats down and resume standing position; at Three, place foot under desk; at Four, be seated without touching the desk with hands. The class should learn to go through this order of preparation and finishing drills, as smoothly as possible, without a too mechanical or jerky action. Make the pupils feel that it is part of the drill to resume study immediately after the drill is finished. The pupils should relax unconsciously after the drill is finished. TAKING DISTANCE. Extend arms forward to determine the proper distance at which to stand, in order not to interfere with the pupil ahead; pupils in front move forward, and those in the rear move back as far as necessary and over to a less crowded aisle if need be. Stand beside the seats so as to avoid striking the desk with the hands when swinging up at the sides, and in order to be free to step to the sides. STANDING POSITION. Command: Position, stand. Arms and hands held down straight at sides, palms of hands toward the body, heels together and on the same line, toes turned out slightly, knees straight, abdomen drawn back, chest ele- vated and prominent, shoulders held backward and downward slightly, chin raised and drawn back slightly, eyes directed forward, and weight of body carried on the balls of the feet. This position is always taken preparatory to an exer- cise, unless some other starting position is called for. Correct a faulty standing position at any time. The teacher may give the command Rest when illustrating or explaining an exercise to the class. How the Drills are Conducted. RESTING POSITION. Command: Class, rest. At the command Rest, clasp hands low behind the back, place either right or left foot obliqely forward slightly, resting the weight of the body on the Firm leg. To avoid hip enlargement, use the right and left rest posi- tions alternately. Keep the chest prominent and avoid bending forward. COMMANDS. The ability to give commands will improve with practice and experience. There are two parts to a command: first, the descriptive and preparatory; second, the ^-^ executory. The time for an exercise to be ~ started is immediately after the executory word,* e. g., Arms forward^ Raise, one, two, three, four, etc. Anns forward \s descriptive and preparatory; Raise is spoken in a sharp, brief tone, and is executory. The teacher should start to count immediately after it is pronounced. Some- times the word Ready is used also, to give the class ample time to prepare mentally for the exercise which is to be per- formed. If the pupils do not respond readily to a command, repeat it, so that they may become familiar with the commands. Commands for Positions: The executory word for a position is either place or hold, e. g., Feet apart, sidewise^ place, one, two. Hands on hips, place. Note the word place. Ar7ns sidewise, hold. Note the word hold for such positions. f COUNTING. The count is principally to keep the rhythm of the exercise. All the exercises in Part I, without regard to classification, are double count exercises, i. e., count one puts the pupils in the position called for, and count two brings them back to the standing or starting position. Count to sixteen or twenty-four for the easy single exercises and not more than eight or twelve * The descriptive and preparatory part of each command is printed in italics and the executory word in heavy-faced type throughout this Manual. f All positions are printed in heavy-faced type throughout the Manual. 8 Exercises and Drills. for the combination exercises, since they must be repeated right and left. Learn to change from doing an exercise on one side to the other without a pause, at the command Change. Substitute the word Change for the last count to avoid break- ing the rhythm of the exercise. Do not overwork the pupils by trying a triple or quadruple exercise too many times. The ability to count correctly will also improve with prac- tice and experience. Concerning the rapidity of counting, the teacher must be guided by a sense of the difficulty of the exer- cise. Count with expression, but not loudly. The method of counting in double count exercises may be varied by using: one, back; two, back, etc., instead of one, two, three, four, etc. A slight tapping on the desk or clapping of the hands will serve to keep the rhythm of the exercise when the pupils become familiar with them. LEARNING EXERCISES AND DRILLS. If an exercise is not correctly executed the first time it is tried, explain the faults, show the correct way of executing it, and repeat it until a good result is obtained. The exercises and drills should be learned thoroughly by both teacher and class through daily practice. These exercises will teach control of the different sets of muscles, and in consequence, the pupils will naturally sit and carry themselves correctly, although it is always well for the teacher to remind the pupils to sit and stand properly. It is not desirable to attempt movements of aesthetic beauty before mastering the simpler movements, or before acquiring the necessary strength. ILLUSTRATING EXERCISES TO THE CLASS. Unless the class has become perfectly familiar with an exercise, first illustrate it by executing it yourself, or have one of the pupil assistants do it. This is always a help to the class. It is not absolutely necessary that the teacher continue to ex- ecute the movement during the entire count, although it always has a good effect on the class, and benefits the teacher. PUPIL ASSISTANTS. It usually happens that in a class there may be found sev- eral pupils who do the exercises naturally and well. These How the Drills are Conducted. 9 pupils should be allowed to come immediately forward and face the class during the drill. At certain times it may be well in the upper grades to let one of these pupils take charge of the drill. It has also been found advantageous to let some of the upper grade leaders lead the drills in the lower grade class rooms. VENTILATION. It is always well to have fresh air in the room, but the teacher must be the judge as to the extent of ventilation needed. Don't get the room too cool. If the windows are opened a little from the top on cold days it will be sufficient to change the air. Certain pupils who stand near the windows should be instructed to attend to this regularly. lO Exercises and Drills. THE REGULAR DRILL. The following drill is given as the fundamental Regular Drill, and it should be practiced in the order indicated in all the grades at least once every other day. This drill, though simple, includes movements for all the important parts of the body, using only the single exercises. The absence of combination exercises, which require close attention, will enable the pupils to execute this drill with unusual vigor. It will be found that the concentration of the attention on one set of muscles at a time will benefit those muscles more individually than when they are used in combi- nation. The drill will be found to be progressive in point of diffi- culty, beginning with light movements of the arms, followed by the more difficult movements, and ending with light breath- ing exercises, thus leaving the lungs filled with pure air and the heart's action normal. Always end the shoulder movements by forcing the shoul- ders backward, and the straight arm movements with the exercise in which the arms are swung from the forward hori- zontal position to the sidewise horizontal position. The breathing exercises will leave the chest in a proper condition. ILLUSTRATIONS OF THE EXERCISES IN THE REGULAR DRILL. Curling arms. Curling hands, palms upward. Curling hands, palms downward. Exercises of the Regular Drill. II (2C) Curling hands, sidewise movement. Forcing arms backward. I. Arms. II. Neck. III. Chest, Back, and Shoulders. IV. Abdomen, Waist, Lower Back. V. Legs. VI. EXERCISES OF THE REGULAR DRILL. [ I. curling arms. j / a. palms upward, J 2. curling hands \ b. palms downward, I ( c. sidewise movement. I 3. forcing arms backward. 1. bending head forward, 2. bending head backward, 3. bending head right and left, 4. turning head right and left. 1. forcing shoulders forward, 2. forcing shoulders backward. raising arms forward, raising arms sidewise, swinging arms horizontally. bending forward, bending backward, bending sidewise, right and left, 4. turning right and left. 1. rising on toes. 2. squatting, 3. stepping exercises. Breathing exercise. 12 Exercises and Drills. USE OF THE TABLES AND GRADING OF EXERCISES. It will be seen that there are some exercises given in the Principal Groups which have not been included in the Regu- ULAR Drill. It would, of course, be impracticable to include all the single exercises in one drill of moderate length. After the Regular Drill has been thoroughly learned it will be desirable to omit certain parts of it and introduce new exer- cises from the Principal Groups. After the Regular Drill has been practiced daily and thoroughly learned, it may be discontinued every other day, and there may be substituted for it on alternate days a drill composed partly of combination exercises to give the pupils practice in combination and control. The arrangement of exercises on these alternate days, should be kept as near as possible to the arrangement of the Regular Drill: — e. g., if the teacher should select from the tables a combination arm and leg movement, the regular arm movement should be omitted and the combination movement substituted in place of the regular leg movement, the rest of the drill going on as before in the regular order. DIRECTIONS FOR GIVING COMBINATION EXERCISES. In the first four grades of the public school system it is advisable to practice daily the single exercises, including but a few easy combination exercises from the tables, and a few easy exercises from Part II, also a few position exercises. In the fifth and sixth years the pupils may be given, in addition, any of the double exercises from the tables and four-count exercises in Part II. In the remaining grades, the pupils may attempt any of the combinations and exercises in Part II. The teacher may, of course, exercise individual judgment as to the wisdom of attempting the more difficult combinations with the more elementary classes. To teach the combination exercises :~Place the copy of the Principal Groups beside the Manual open to the page on which is printed the table of exercises to be learned. First Illustrations of the Exercises in the Regular Drill. 13 (3) ending head forward. Bending head backward . (4) Bending head right. Turning head right. Ill Chest, Back and Shoulders Forcing shoulders forward. Forcing shoulders backward. 14 Exercises and Drills. dictate the exercises to the class singly, then have them make the combination, executing all the exercises simultaneously. It would, of course, be desirable, if time could be secured, for the teacher to familiarize herself with the combinations before presenting them to the class, or to go through the com- binations with one of the pupil assistants at some convenient time out of regular school hours. The RESISTANCE exercises should be given occasionally in the upper grades; they should be followed by some rapid move- ments like the hand revolution. After a drill is finished, the teacher should indicate, by a light penciled check, the combinations which have been exe- cuted. This will serve as a reminder to the teacher of what has been attempted. It would be well also to indicate by a letter or sign whether the class succeeded or failed to do the exer- cises well. It would be interesting at a later time to return to an exercise with which the class had little success and see if any improvement can be made at a second trial. Illustrations of the Exercises in the Regular Dj'HL i 5 Raising arms overhead sidewise Note. — No illus tration of the exer cise, in which the ( arms are swung from the forward horizon- tal position to the sidewise horizontal position given, but no diffi- culty should be found in understand- ing this exercise. 1 6 Exercises and Drills. EXPLANATION OF NAMES OF CERTAIN EXERCISES, POSITIONS AND TERMS USED. EXERCISES. Curl arms : i. e., contract and extend them, bending at the elbows. Curl hands : i. e., bend at the wrists, so that the palms of the hands will be upward or downward, when performed with arms at the sides ; also move hands with a sidewise motion. Arms horizontal^ forward : i. e., arms extended directly for- ward, shoulder high. Arms horizontal^ sidewise : i. e., same position sidewise. Arms overhead^ forward: i. e., starting with the arms at sides, raise them directly forward and upward until they are straight overhead. Arms overhead^ sidewise : i. e., same directly sidewise. POSITIONS. After naming the position, at the word Place, it should be taken. Thus : Hands on hips, place : rest the hands on the hips, thumbs back. Feet apart, forward, right, place : right foot directly forward. Feet apart, forward, left, place : left foot directly for- ward. Feet apart, sidewise, place : both feet directly sidewise, either in two counts or by an easy jump. Moving each foot sidewise with two counts, leaves the pupils properly in the center of the aisle. During these feet-apart positions the feet should be squarely on the floor, knees straight, and weight evenly dis- tributed on both feet. The teacher should judge whether the feet are placed too far apart or not far enough to allow the exercises to be executed properly, and should correct the fault. Illustrations of the Exercises in the Regular Drill. 17 IV Abdomen, Waist and Lower Back. Bending forward. Bending to the right. Turning to the right. 1 8 Exercises and Drills. TERMS. Firm leg: i. e., the leg, the foot of which is stationary and does not move from its original posi- tion. Stepping leg: i. e., the leg, the foot of which moves in the direction called for. An exercise: i. e., any movement or movements without regard to classification. A combination: i. e., the simultaneous execution of two or more single movements. Flex: i. e., contract. Illustrations of the Exercises in the Regular Drill. 1 9 V Legs. Heel elevation 01 rising on toes. Squatting exercise. (3) Stepping sidewise with right leg, bending firm leg Stepping sidewise with light leg, bending stepping leg. 20 Exercises and Drills. (3) (3) Note. — The position of the for- ward step, bending firm leg, is the same as the backward step, bending step- ping leg. The posi- tion of the forward step, bending step- ping leg, is the same as the back- ward step, bending firm leg. Stepping backward with right leg, bending firm leg. Stepping backward with right leg, bending stepping leg System of Arrangement of Exercises, SYSTEM OF ARRANGEMENT OF EXERCISES. The primary object of this arrangement is to show how simple movements are combined and complex movements may be analyzed. The exercises are divided into Five Principal Groups and three Additional Groups, as follows: — PRINCIPAL GROUPS. A. Legs. B. Abdomen, waist and lower back. C. Chest, back and shoulders. D. Neck. E. Arms. ADDITIONAL GROUPS. I. Breathing exercises. II. Resistance exercises III. Balancing exercises. The exercises of the Principal Groups may be used sepa- rately or in combination, as follows: — COMBINATIONS OR CLASSES OF EXERCISES. Single exercises. Double exercises. Triple exercises. Quadruple exercises. 2 2 Exercises and Drills. THE PRINCIPAL GROUPS OF EXERCISES. The section following, entitled "Important Notes," is intended to furnish information regarding the exercises in these groups. The exercises are printed with the idea of description as well as of command. In some cases it has not seemed necessary to give further description than the command implies. A. Legs. 1. Foot forward, bend. 2. Foot upward, bend. 3. Heel elevation, or Rise on toes, Ready. 4. Rest back on heels, flexing feet upward: On heels, rise. 5. Raise leg up, forward: S^k^t leg forward, raise. ( Left leg forward, raise. 6. Raise leg out, sidewise : \ ^^^^' ''^ ''^'"""'^ ^^''^^- ( Left leg sidewise, raise. 7. Force leg back in rear: \ ^'S^^ ^'S backward, raise. ( Left leg backward, raise. Right leg forward, sink (firm leg bends). 8. Step forward: \ ^^f^ ^^S forward, sink (firm leg bends). I i?^^/^//<^/(?r7e/^r^, charge (stepping leg bends). L Left leg forward, charge (stepping leg bends), r Right leg sidewise, sink (firm leg bends), j Left leg sidewise, sink (firm leg bends). 9. Step sidewise : i i?^^^//<.^j/^^^/^^^ charge (stepping leg bends). [ Left leg sidewise, charge (stepping leg bends). I Right leg backward, sink (firm leg bends). 10. Step backward: \ ^'^^ ^'^ backward, sink (firm leg bends). j Right leg backward, charge (stepping leg bends) L Left leg backward, charge (stepping leg bends). 11. Flex and extend leg backward without raising knee: j Right leg backward, flex, Ready. ( Left leg backward, flex. Ready. 1 2 . Half or full squat, Re ady . 13. Foot outward, turn. Ready. The Principal Groups of Exercises. 23 B. Abdomen, Waist and Lower Back. 1. Bend trunk forward: Forward^ bend. 2. Bend trunk backward : Backtuard, bend. 3. Bend trunk to the right: To the right, bend. 4. Bend trunk to the left : To the left, bend. 5. Turn trunk to the right: To the right, turn. 6. Turn trunk to the left: To the left, turn. 7. Rotary or swaying movement from the waist: Right (or left), stvay, Ready. Chest, Back and Shoulders. 1. Arms horizontal, forward: Anns forward, raise. 2. Arms horizontal, sidewise: Arms sidewise, raise, 3. Arms overhead, forward, raise. 4. Arms overhead, sidewise, raise. 5. Arms backivard, swing. 6. Raise right shoulder, Ready. 7. Raise left shoulder, Ready. 8. Raise both shoulders. Ready. 9. Both shoulders forced forward: Shoulders forward, 'R&o.&y, 10. Both shoulders forced backward: Shoulders backward, Ready. 11. Roll both shoulders (iox^dird, upward, backward and down- ward). Ready. Neck. 1. Head forward, bend. 2. Head backward, bend. 3. Head right, bend. 4. Head left, bend. 5. Bead right, turn. 6. Head left, turn. 7. Rotary or swaying movement with head: Head right {or left), sway. Ready. 24 Exercises and Drills. Arms. 1. Curl arms ^ Ready. 2. Force arms backward from sides: Arms backward^ press. 3. Curl hands, palms upward : Palms upward^ curl. 4. Curl hands, palms downward: Palms downward^ curl. 5. Hands sidewise, curl. 6. Squeeze hands tightly and extend fingers sharply: Hands, sqeeze, extend, etc. 7. Palms outward, turn. 8. Palms forward, turn. 9. Arms overhead, thrust. 10. Arms forward, thrust. ) 11. Arms sidewise, thrust. IMPORTANT NOTES REGARDING EXERCISES. (Read Carefully.) Keep the mouth closed and breathe through the nose dur- ing the drills. Whether the count be fast or slow, all exercises should be done evenly. Plenty of life should be put into them, but avoid jerky motion. An exercise performed on the right side, should always be repeated on the left side also. The hands should be kept closed when curling the arms, either open or closed when curling the hands, and open with fingers together during straight-arm movements. Care should be taken to completely perform each exercise, avoiding the slovenly practice of cutting an exercise short, e. g., when curling the arms care should be taken to extend them to the limit. Care should always be taken to keep the legs straight at the knees, unless the bending of the knees is required. Hand on the hips is a good position when executing move- ments with other parts of the body. Group A. Ex's i, 2 : Position, right or left foot placed slightly forward, resting on the heel. Keep the legs straight and avoid rolling on the foot. Importa7it Notes Regardifig Exercises. 25 Group A. Ex. 3 : When rising on the toes, rise high, return- ing to the heels as lightly as possible. Group A. Ex. 4: Avoid bending the trunk forward. Group A. Ex's 5, 6, 7: Keep the legs perfectly straight at the knees, toes down. Group A. Ex's 8, 9, 10: There are two ways of executing these stepping movements; first, by bending the Firm Leg; second, by bending the Stepping LfCg. (See terms.) During an exercise in which the Firm Leg bends, that leg should bend well, the body sinks but does not move forward, sidewise or backward; the Stepping Leg should be kept straight at the knee with toe only touching the floor. Keep the weight of the body on the Firm Leg, and when stepping forward draw the abdomen backward slightly. During an exercise in which the Stepping leg bends, the foot of that leg is placed squarely on the floor, and the body should move in the same direction as the step; the Firm Leg is kept straight at the knee. As it is not stated in the tables of combination exer- cises which form of the exercise to use, it would be well to employ both methods alternately. During both ways of executing this exercise the trunk should be kept perpendicular, unless some trunk-bending movement is to be combined. When the Firm Leg bends, the command is, Sink ; when the Stepping Leg bends, the command is. Charge. These stepping exercises are never executed without bending either the Firm Leg or the Stepping Leg, and thus a distinction is made between them and the Feet Apart positions, in which both legs are kept straight, and also between these stepping exercises and the Step Position described in Part II. Do not be discouraged if at first it is found difficult to distinguish between, and execute these stepping exercises. Group A. Ex. 12: Avoid bending forward. Group A. Ex. 13: This exercise requires a partial rotation of the whole leg. 26 Exercises and Drills. Group B. Ex. i : Keep the back as straight as possible. Do not bend the knees when executing this movement with the feet apart. Group B. Ex's 5, 6. Execute these exercises by a horizontal twisting movement at the waist; keep the hips firm. Group B. Ex. 7. Start by bending forward, then to which- ever side the command calls for, then backward, and to the opposite side, describing a circle with the upper part of the body, making the movement continuous. Group B. Ex's all: Execute slowly, especially at first, never quickly, keeping an even strain. Group C. Ex's i, 2, 3, 4, 5 : (See names of exercises). Posi- tion of the body during these movements : chest prom- inent and abdomen drawn back. This is an important position during many of the other exercises, but is especially easy to lose when the arms are being raised. Vary these exercises by combining them with Ex's 7, 8, Group E. Group C. Ex. 5 : Start from position, arms horizontal forward, and swing them back to position, arms hori- zontal sidewise. Group D. Ex. 7 : Apply the directions given for Ex. 7, Group B. Group D. Ex's all: Let these be movements of the head, not merely of the eyes. Group E. Ex. i : Keep the elbows close to sides, unless another position is called for. Group E. Ex. 2 : Keep the arms perfectly straight, and avoid bending forward. Group E. Ex's 3, 4: These exercises may often be executed together, e. g., count One, cur} palms upward; Two, curl palms downward. Exercises 7, 8 may be exe- cuted in the same manner. Group E. Ex's 7, 8: These exercises require a partial rota- tion of the whole arm. The directions in the groups for curling and turning the hands are given with reference to the position of the palms of the hands. The palms are toward the body Combinations or Classes of Exercises. 27 when starting these wrist exercises. When turning the hands outward, the palms are first turned backward. When these movements are combined with other arm movements, or executed with the arms held in other positions, the palms of the hand will be placed in dif- ferent positions, but the teacher will know whether the positions are correct, by learning the exercises as they are executed with the arms at the sides. Hands Sidewise, curl : i. e.. The palms of the hands are kept in the same position, but a sidewise movement is performed with the hands, at the wrists. Group E. Ex's 9, 10, 11: Always give the command, Posi- tion, arms flexed, before starting an exercise in which these movements form a part. When flexing the arms, the elbows are generally kept close to the sides and the hands forward. In this case the elbows and hands should be drawn backward. These exercises should start from this position. Extend the arms sharply and all the way, but not too forcibly. Vary these movements by thrusting the right arm up and the left arm down, and the reverse. COMBINATIONS OR CLASSES OF EXERCISES. The Single exercises generally require a movement of but one set of muscles. The Double, Triple, or Quadruple exercises require a movement of several sets of muscles at the same moment. The Single exercises should be learned first, thoroughly, and when so learned the combinations can be executed cor- rectly. The proper position of the limbs during an exercise classed as Single, will often involve a slight additional movement, not of sufficient importance to classify the exercise as Double, e. g., when raising or flexing the leg (Group A. Ex's 5, 6, 7, 11) the toes should be down, involving an action in the calf of the leg; also, it is necessary to rise on the toes when executing the half or full squat exercise (Group A. Ex. 12). Always curl the hands upward when the arms are being curled (Group E. Ex's I and 3). 28 Exercises and Drills. All the exercises in the Principal Groups are arranged as Single exercises, although the stepping movements (Group A. Ex's 8, 9 and lo) might be classified as incomplete double exercises, as each leg performs a different movement; they should always be done first right, then left. Almost any unconscious movement of the body when ana- lyzed, will be found to embrace many sets of muscles, and although in this Manual the writer has only gone as far as Quadruple movements, a teacher may find it possible to advance further in this direction, as shown in the tables of advanced combinations. The natural tendency of a class first starting to practice the exercises is to move more sets of muscles than called for ; they should be directed to move only the muscles wiiich the exer- cise demands, holding the rest of the body firm. Control of the muscular system, which embraces control of the nervous system also, is to have the power to contract, relax, and make tense, different parts of the body at will. The sets of muscles which hold certain parts of the body motionless during an exercise, need just as much control as those parts which are moving, and sometimes more. DEGREES OF DIFFICULTY OF CERTAIN EXERCISES. When starting to use the trunk-bending exercises the teacher should have the class place the hands on the hips and the feet apart, and keep the position while executing these bending exercises. The different degrees of difficulty are as follows: Feet apart, forward, (either right or left foot forward as commanded) while performing the forward and backward trunk-bending movements; and Feet apart, sidewise, while performing the trunk-bending movement sidewise. This is the easiest position in which to perform these exercises, and is termed the first degree of difficulty. Keeping the feet apart as described, hold the arms hori- zontal, sidewise. This increases the difficulty of the sidewise bending movements, but does not affect the forward or back- ward bending movements. This is termed the second degree of difficulty. Degrees of Difficulty of Certain Exercises. 29 The third degree is reached by clasping the hands behind the head. The most difficult position of all in which to perform these bending exercises is with the arms held straight overhead. This position is termed the fourth degree of difficulty. It is not wise to execute these trunk-bending movements without placing the feet apart as directed, until the pupils have become thoroughly accustomed to them. Keeping the feet together adds a great deal more to the difficulty of these exer- cises, no matter in what position the arms are placed. Group A. Ex. 12: Increase the distance of lowering the body as the strength increases. Group E. Ex. 2 : When the arms are forced backward as far as possible, hold them in that position for several counts before bringing them back to the sides. 30 Exercises and Drills. ADDITIONAL GROUPS. BREATHING EXERCISES. Note : Start the breathing exercises by first exhaling. Breathe through the nose, although it is often advisable to practice exhaling with the mouth. Make as little nasal sound as possible. Avoid moving the shoulders. Get all the air possible into the lungs and then be sure it is all expelled as much as possible. When the lungs are full of air, practice drawing in the abdomen. Practice inhaling slowly and exhaling quickly; also inhaling quickly and exhaling slowly. EXERCISES. 1. Position, hands on hips, exhale, inhale, etc. 2. Position, arms half flexed, elbows raised, sidewise : exhale, inhale, etc. 3. Raise the arms horizontally, forward, slowly; at the same time inhaling ; exhale as the arms are lowered slowly to sides. 4. Raise the arms overhead, forward, slowly, at the same time inhaling ; exhale as they are lowered slowly to sides. 5. 6. Same exercises, raising arms sidewise. 7. Position, arms half-flexed, elbows raised : force elbows back as far as possible, at the same time inhaling ; exhale while the elbows come forward. Reverse the exercise by inhaling as the elbows come forward, and exhaling as the elbows go backward. Repeat, placing the thumbs under the arm pits. The fingers will leave the body as the elbows go back, but the thumbs remain. 8. Rise on the toes, slowly, while inhaling; exhale and sink slowly. Additional Groups. 31 9. Combine rising on the toes and arm raising while inhal- ing ; exhale while the arms are brought slowly to sides and the heels slowly to the floor. 10. Rise on the toes and raise the arms horizontally, side- wise, at the same time inhaling ; remain on the toes and hold the breath while moving arms to horizontal position, forward, then backward again ; exhale, letting the arms slowly down to sides. Repeat, keep- ing the palms of hands up during the arm movements. RESISTANCE EXERCISES. Make the muscles involved as tense as possible to obtain the most benefit from these exercises. Avoid an uneven re- sistance. ARM EXERCISES. 1. Position, clasp hands reversely, opposite abdomen: pull the right hand slowly to the left side, resisting with the right arm, then pull the left hand slowly to the right side, resisting with the left arm, and so con- tinue the exercise. 2. Position, cross the palms of the hands opposite abdomen, in such a manner that each hand may be in turn pressed from one side to the other, resisting as in the previous exercise. 3. 4. Repeat the same exercises with the hands held higher up, opposite chest. (Keep elbows up.) The pulling exercise may be done with the hands clasped just over the head. NECK EXERCISES. 5. Position, palm of right hand placed on the right side of the head: press head slowly to the left, re- sisting by keeping the muscles of the neck'tense, bend head to the right side again and oppose the action with the right hand, and so continue the exercise. Repeat with the left hand on head. 6. Position, clasp the hands behind the head: resist with the hands and head in turn as the head is moved forward and backward. 7. Same exercise, with the hands on the forehead. 2,2 Exercises and Drills, BALANCING EXERCISES. When executing combination exercises, balancing exercises may be obtained by raising the foot of the leg which is not bearing the weight of the body, from the floor, retaining the attitude in which the exercise has placed the body. Hold the attitude for a short series of counts. Place the foot which has been raised, on the floor again, and so return to starting posi- tion when finishing the exercise. EXAMPLES OF OTHER BALANCING EXERCISES. 1. Position, arms horizontal, sidewise : bend body slightly to the left side, raising right foot out side- wise — one-quarter turn with the body to left — one-half turn with body to the right — return to first position, then standing position. Repeat left. Try the same positions with arms extended overhead. 2. Position, arms horizontal, sidewise : bend body for- ward, raising right foot in rear — one-quarter turn with body to the left — one-half turn with body to the right; return to first position, then standing position. Try same positions with arms extended overhead. UNCLASSIFIED EXERCISES. I. Windmill Movement: Position, right arm straight overhead, left arm down at side : the body turns to the left as the right arm descends, and the left arm is brought overhead in the rear; the body turns to the right as the left arm descends, and the right arm is brought up in the rear to overhead position. Each arm describes a circle aided by the turning of the body. Reverse the exercise by letting the high arm start backward, and raising the arm which starts at the side, overhead, forward. These are continuous movement exercises. Avoid bending forward when the arm descends forward. Additional Groups. -- Hand Revolution: Revolve hands around each other opposite the chest. This exercise can be varied in the following ways : a. Raise hands slowly overhead and return, while they are revolving. b. Execute with hands closed. c. Open and close while hands are revolving. d. Reverse the direction of revolution. 34 Exercises and Drills COMBINATIONS The arrangement of movements into four classes of exer- cises or combinations, is based on the five principal groups treating C. and E. as one, because most of the movements in group C, like all the movements in group E., are done with the arms. When learning a combination exercise, first try the single movements by themselves, then put them together. When executing a combination exercise, perform the move- ments which the exercise demands, as smoothly as possible, hold the acquired attitude a moment and then resume the standing or starting position easily and promptly. It is well to practice holding these attitudes in which the combinations have placed the body, for several counts before resuming the starting position. Another very beneficial way of executing combination and balancing exercises, is to hold the attitude of the exercise for a longer series of counts. This requires a fair amount of strength and control, especially in the more complicated atti- tudes. It requires practice to get these exercises timed properly so that all the movements will be complete at the same moment. The following tables include a sufficient number, but not all of the combinations possible to execute. A seemingly un^ limited number of combinations and variations of single exer- cises might be arranged if the teacher wished to do so. Tables of Combinations: The exercises which are to be combined and executed simultaneously are printed on the same line and separated by the dash. When the preposition to is used any one of the exercises included can be used in combi- nation with the exercise or exercises from the other groups; also, any one of the exercises whose numbers are separated by the comma, can be combined in the same way. When the parenthesis is found, inclosing two exercises, treat them as one exercise. Double Exercises. 35 DOUBLE EXERCISES. ARMS and NECK. Group E EX E '' E '' E '' E '' E " E " E " E " E '^ E '' C " C " C " C '' C '' C " C '' 1 - 2 - 3 - 4 - 5 - 6 - 7 '- D ex's I to 6 D D D D D D D D D D D D 3 D 4 D 5 D 9 D lo D I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 ARMS and LEGS. Group A EX 3 A '' 4 A " 5 A " 6 A " 7 A " 8 A A A A A A A A A A A E ex's I to II I to II I to II I to II I to II I to II I to II I to II I to II I to II I to II I to lO I to lO I to lO I to lO I to lO I to lO 36 Exercises and Drills. Group A EX 9 A '' lo II 12 " A *' A (( 13 C ex's I to 10 C " I to 10 C " I to 10 C '* I to 10 C '' I to 10 ARMS and TRUNK. Group C EX I B ex's i to 6 2 3 4 5 8 9 10 I 2 3 4 5 6 7 8 B 9 B -B - B 10 II 1,2,3,4 " I to 6 " 1,2,3,4 '' 1,2,3,4 ** I to 6 " I to 6 '' I to 6 '' I to 6 '' I to 6 "• I to 6 '' I to 6 '' I to 6 '' I to 6 '' I to 6 '' I to 6 " I to 6 " I to 6 " 1,2,3,4 LEGS and TRUNK. Group A ex's (i, 2) B ex's i to 6 Group A EX 3 B ex's i to 6 -B -B -B -B -B -B - B - B -B - B '' A 4 " A 5 " A 6 " A 7 " A 8 '' A 9 '' A 10 " A II '' A 12 '' A 13 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 3, 4, 5, I to 6 Double Excrc 37 LEGS and NECK. Group A EX " A '' A " A " A " A " A " A " A " A " A " A " A 9 lO II 12 13 -De — D — D — D — D — D — D — D — D — D — D — D — D X s I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 I to 6 TRUNK and NECK. Group B EX I - '' B " 2 - " B - 3- " B " 4- " B " 5- '' B '' 6- D ex's I to 6 D ' D ' D ' D ' D ' 2 to 6 I to 6 I to 6 I to 6 I to 6 Illustration of a Double Exercise. Raising arms horizontally sidewise, stepping sidewise left (bending firm leg). 38 Exercises and Drills, TRIPLE EXERCISES. ARMS, TRUNK and NECK. Group E EX I B EX I D ex 2 '' E '' 2 B " 2 D '' 2 '' E " 8 B '' 5, 6— D '' 5, 6 '' E *' 9 B '' 2 D " 2 " E '' 9 B " 5 D " 2 «• E '^ 10 B " 3 D '* 3 '' E " II B " 3 D " 5 '' C '' 2 B '' 3, 4— D '' 5, 6 '* C '^ 3 B '' I D '' 2 - C " 4 B - 3,4— D '' 5,6 " C " 5 B " 2 D " 2 " C " 10 B '' 5, 6 — D '* 5, 6 LEGS, ARMS and TRUNK. Group A EX 3 E EX I B ex's 3, 4 '* A *' 5 E " I B " 2 '' A " 6 E " I B " 3, 4 " A '' 8 E " 10 B *' I *' A *' 9 E '' II B " 3, 4 '' A '^10 E " 9 B " 2 '' A " 13 E " 7 B '' 5, 6 " A " 7 C '' 3 B " I " A '' 8 C '' 3 B " 2 " A " 9 C '' 2 B " 5, 6 ' 2 '' A " 10 C " 2 B '* A '^ II C " 2 B " 2 " A "12 C " 2 B " 3,4 LEGS, TRUNK and NECK. Group A EX 3 B EX 2 D ex 2 " A " 4 B " 4 D " 5, 6 '' A " 5 B " I D " I ^' A - 6 B - 3,4— D '' 3, 4 " A '^ 7 B " I D " I " A '' 8 B '♦ 2 D " 2 - A - 9 B " 5, 6— D - 5, 6 " A "10 B " 2 D " 2 '< A " II B " 2 D '' 5, 6 '' A " 12 B '' 3, 4— D '' 5, 6 - A '' 13 B " 3, 4— D " 5, 6 Triple Exercises. 39 LEGS, ARMS and NECK Group A ex's (i, 2) E ex Group A EX 3 E ex A " 3 E A A A A A A A A A A A A A A " 8 C A " 9 C A " 10 C A " II C A " 12 C A " 13 C D ex's (i, 2 D ex 2 D - D - D - D - D - D - D - D - D - D - D - D - D 3 D 2 D 4 D 5 D 2 D 2 D 2 D 7 8 9 I 2 7 8 10 II I 3 2 Illustration of a Triple Exercise. Raising arms horizontally sidewise, stepping side- wise left (bending firm leg), bending to the left. 2 2 2 2 2 2 2 2 2 5,6 2 2 5,6 2 2 5,6 2 2 5,6 5,6 40 Exercises and Drills. QUADRUPLE EXERCISES. ARMS, LEGS, TRUNK and NECK. Group A EX 3 A '' 5 A " 6 A '' 7 A '' 8 E E EX I B EX 2 _ E '' 2 B '' _ E " 7 B '' _ E '' 7 B "• lo B '' D EX 2 A " A " A '' A '' A '' A " A ^' A '' A *' 9 lO 13 9 9 lO E '' E " E " C "• C " C '' C " II C 12 C [I B "■ 9 B " 2 B '' 3 B " 2 B "• 2 B " 3 B - 2 B '' 2 B '' I D '' 3, 4- D - 2 D " 2 D '' 3, 4- D '' I - D 2 D '' 2 D *' 3, 4- D '' 5, 6-D - 2 D " 2 D '' 3, 4- D - Illustration of a Quadruple Exercise. Raising arms horizontally sidewise, stepping side- wise left (bending firm leg), bending to the left, and turning head to the right. 5, 6 2 2 2 5,6 2 2 2 5,6 2 5,6 2 5,6 Combinations of the Same Group. COMBINATIONS OF THE SAME GROUP. 41 (DOUBLE EXERCISES.) ARMS. Group C and E are considered as one group. Group C EX I E ex's 7, 8 C '^ C " C '' C '' C " C " C " C " C " E " — E — E — E — E — E 7 ^E 8 E 9 E 10 E 9 E 10 E - E II 7, « 7,8 7, 8 7, 8 7, 8 7, 8 7, 8 7, 8 7, 8 6, 7, 8 6, 7, 8 6, 7, 8 NECK. (See Notes.) Group D EX I D ex's 5, 6 2 D - 5, 6 3 D - 5, 6 D '' D '' D D 5, 6 Turning head right and bend- ing head back- ward. 42 Exercises and Drills. TRUNK. Forward and to the side : i. e. obliquely forward. Backward and to the side: i. e. obliquely backward. Group B EX I B ex's 3, 4, 5, 6 5,6 B '' 2 B a 3, 4, B - 3 B (< 5,6 B -4 B ii 5,6 LEGS. Most of these exercises, being incomplete double exer- cises, should always be performed reversely. Exercises 3, 4, 13, are executed with the Firm Leg. Group A ex 3 A ex's (i, 2), 5 to 13 ^ - A - 4 A - (i, 2), 5, 6, 7, II, 13 " A -12 A '^ 5, 6, 7 - A " 13 A - 5, 6, 7 Tables of Advanced Combinations, 43 TABLES OF ADVANCED COMBINATIONS. These tables are given simply to illustrate how advanced combination movements can be arranged progressively, but it is not expected, nor is it necessary, that teachers should attempt these advanced combinations in the class room. This being the case, no special exercises have been referred to, and the exercises are simply referred to as a single and a combina- tion exercise, signifying that a combination exercise from one group is to be combined with a single exercise from some other group. Tables. Arms and Legs. Arms single Legs comb. Arms comb. Legs single Arms comb. Legs comb. Arms and Neck. Arms single Neck comb. Arms comb. Neck single Arms comb. Neck comb. Legs and Neck. Legs single Neck comb. Legs comb. Neck single Legs comb. Neck comb. Arms and Trunk. Arms single Trunk comb. Arms comb. Trunk single Arms comb. Trunk comb. Legs and Trunk. Legs single Trunk comb. Legs comb. Trunk single Legs comb. Trunk comb. Trunk and Neck. Trunk single Neck comb. Trunk comb. Neck single Trunk comb. Neck comb. Arms, Legs and Arms Arms Arms Arms Arms Arms Arms Arms single- single- comb.- comb.- single- comb.- comb.- comb.- -Legs single- -Legs comb. -Legs single- -Legs comb. -Legs comb. -Legs single -Legs single -Legs comb. Neck. Neck Neck Neck Neck Neck Neck Neck Neck comb, single single single comb, comb, comb, comb. 44 Exercises and Drills, Arms, Trunk and Neck. Arms single- Arms single- Arms comb.- Arms comb.- Arms single- Arms comb.- Arms comb.- -Trunk single- -Trunk comb.- -Trunk single- -Trunk comb.- -Trunk comb.- -Trunk single- -Trunk comb.- ■Neck comb. •Neck single ■Neck single -Neck single -Neck comb. -Neck comb. -Neck comb. Arms single Arms single Arms comb. Arms comb. Arms single Arms comb. Arms comb. Arms, Legs and Trunk. -Legs single Trunk comb. -Legs comb.- -Legs single- -Legs comb.- -Legs comb.- -Legs single- -Legs comb.- -Trunk single -Trunk single -Trunk single -Trunk comb. -Trunk comb. -Trunk comb. Legs, Trunk and Neck. Legs single- Legs single- Legs comb.- Legs comb.- Legs single- Legs comb.- Legs comb. Trunk comb.- -Trunk single- -Trunk comb.- -Trunk single- -Trunk comb.- -Trunk comb.- -Trunk single- -Neck -Neck -Neck -Neck -Neck -Neck -Neck comb, single single single comb, comb, comb. Arms, Legs, Trunk and Neck. Arms Arms Arms Arms Arms Arms Arms Arms Arms Arms comb. Legs single Legs single Legs single Legs comb. Legs single Legs single Legs comb. Legs single Legs comb. Let{s single Trunk comb. Trunk single Trunk single Trunk comb. Trunk comb. Trunk single- Trunk single Trunk comb. Trunk comb. Trunk single Neck single Neck comb. Neck single Neck single Neck comb. Neck comb. 'Neck comb. Neck single Neck comb. Neck single single single comb, single single comb, single comb, single Tables of Advanced Combinations. 45 Arms comb. Legs comb. Trunk single Neck comb. Arms comb. Legs single Trunk comb. Neck comb. Arms single Legs comb. Trunk comb. Neck comb. Arms comb. Legs comb. Trunk comb. Neck comb. Illustration of more than a Quadruple Exercise. Raising arms horizontally side- wise and turning palms upward, turning head right and bending head backward, bending left and stepping left (bending firm leg) turning left foot outward. 46 Exercises and Drills POSITION MOVEMENTS. These exercises are performed while the head or arms are held in the following positions named. The command for the Position is given first, then the ex- ercise which is to be executed while in that position is given. NECK EXERCISES. Position, head forward, bend : 1. Head rights bend. 2. Head left ^ bend. 3. Head right ^ turn. 4. Head left, turn. Position, head backward, bend : Same exercises. Position, head right, turn : j '■ Head forward, bend (2. Head backward, bend. Position, head left, turn : Same exercises. Position, head right, bend : i ' ^^ ^^^ ' ( 2. Head left, turn. Position, head left, bend : Same exercises. The trunk bending movements are executed in a similar manner, but it is advisable not to require too many trunk bending exercises from the pupils. ARM EXERCISES. Position, arms forward, palms up, hold : 1 . Curl arms, 2. Curl hands. 3. Squeeze hands. Position, l^ 4. Turn hands, arms sidewise, palms up, hold : Same exercises. Position, r I- Curl hands. arms overhead, palms front, hold : < 2. Squeeze hands. L 3. Turn hands. Each exercise is intended to be repeated eight or more counts before starting to perform the next. PART II. INTRODUCTORY TO PART II. THE exercises already given in Part I are such as to require only two counts: one, to place the body in the required attitude; two, to return the body to the starting or standing position. The exercises in Part II, on the contrary, are composed of more than two movements or attitudes, and are performed first progressively and then in a reverse order, terminating in the starting position. The counting for these series of exercises should be reversed as the movements are reversed: e. g., if there are two move- ments, there will be four counts, thus, — one, two, one, posi- tion. But if there are three movements, the counts will be, — one, two, three, two, one, position, instead of one, two, three, four, five, six. 50 Exercises and Drills EXPLANATION OF POSITIONS AND TERMS USED IN PART II. Step Position: i. e., The right or left foot should be placed forward, backward, or sidewise as called for. These step positions are similar to the feet apart positions in Part I, the only difference being in the case of the step position sidewise. When executing the step position sidewise, do so by moving only the foot called for and not moving both feet with two counts as in the feet apart position sidewise. It is not necessary that the pupils be in the center of the aisle. The feet should be well apart to allow a free bending of the legs. Both feet should be squarely on the floor and the weight evenly distributed on both feet. Straighten leg: i. e.. Whichever leg is bent at the knee should be straightened, both legs then being straight. Reverse leg bend: i. e.. The leg which is bent at the knee should be straightened, and the leg which is straight should bend at the knee simultaneously but the feet should not move. Front: i. e., Turn head or trunk toward the front without regard to the position in which the head or trunk may be bent. Position: i. e., The first movement executed or attitude taken is reversed, and the standing position is resumed. Tables of Four a7id Six Count Exercises. 51 TABLES OF FOUR AND SIX COUNT EXERCISES, hor. = horizontal, po. = position. Arms. I. One — raise arms hor. forward, Two — swing arms backward to hor. po. sidewise, One — swing arms forward to hor. po. forward, Position. 2. One — raise arms hor. sidewise. Two — swing arms forward to hor. po. forward, One — swing arms backward to hor. po. sidewise, Position. 3. One — raise arms hor. forward; Two — swing arms backward to hor. po. sidewise, Three — from that po. raise arms overhead sidewise. Two — lower arms to hor. po. sidewise. One — swing arms forward to hor. po. forward, Position. 4. One — raise arms hor. sidewise. Two — swing arms forward to hor. po. forward. Three — from that po. raise arms overhead forward, Two — lower arms to hor. po. forward. One — swing arms backward to hor. po. sidewise, Position. 5- 6. One — flex arms. One — flex arms. Two — thrust forward, Two — thrust overhead, One — flex arms. One — flex arms. Position. Position. 52 Exercises and Drills. One — flex arms, Two — thrust sidewise, One — flex arms, Position. 9. One — turn palms forward, Two — flex hands upward, Three — flex arms, Two — extend arms. One — extend hands. Position. 8. One — turn palms forward. Two — flex arms, One — extend arms. Position. 10. One — turn palms forward. Two — press arms backward. Three — turn palms backward. Two — turn palms forward. One — bring arms to sides, Position. II. One — raise arms hor. sidewise. Two — turn palms upward, ^ Three — flex arms, keeping elbows up. Two — extend arms, keeping elbows up. One — turn palms downward. Position. 12. One — raise arms hor. sidewise. Two — turn palms upward, Three — swing arms forward to hor. po. forward, Two — swing arms backward to hor. po. sidewise. One — turn palms downward. Position. Neck. I. One — bend head forward Two — turn head, right, One — turn head, front, Position. Repeat, turning head left. 2. One — bend head backward. Two — turn head, right. One — turn head, front. Position. Repeat, turning head left. Trunk. I. One — bend forward. Two — turn right. One — turn front, Position. Repeat, turning left. 2. One — bend backward. Two — turn right. One — turn front. Position. Repeat, turning left. Tables of Four and Six Count Exercises, 53 3- One — bend head, right, Two — turn head, left, One — turn head, front, Position. Repeat, bending head left. 3. One — bend right. Two — turn left, One — turn front. Position. Repeat, bending left. 4. 4. One — bend head, right. One — bend right. Two — turn head, right. Two — turn right. One — turn head, front. One — turn front. Position. Position. Repeat, bending head left. Repeat, bending left. 5- One — turn head, right, 5- One — turn right. Two — bend head forward, Two — bend forward, One — raise head, One — raise trunk to perpendic- Position. ular po. Repeat — turning head left. Position. Repeat, turning left. 6. 6. One — turn head, right. One — turn right, Two — bend head backward. One — lower head, Position. Repeat, turning head left. Two — bend backward. One — raise trunk to perpendic- ular po. Position. Repeat, turning left. Legs. I. One — step po. forward, right, Two — bend firm leg, One — straighten, Position. Repeat, starting with step po. forward left. The same exercise may be repeated, starting with step po. sidewise or backward. 54 Exercises and Drills, 2. One— step po. forward, right, Two — bend stepping leg, One^ — straighten, Position. Repeat, starting with step po. forward left. The same exercise may be repeated, starting with the step po. sidewise or backward. 3 One — flex right leg, without raising knee, Two — bend left leg at knee, One — straighten left leg. Position. 1 Repeat, flexing left leg. 4 One — raise right leg forward, Two — bend left leg at knee. One — straighten left leg. Position. Repeat, raising left leg forward. The same exercise may be executed with a sidewise or backward leg raising. 5. One — rise on toes, Two — squat. One — straighten knees. Position. 6. One — raise right leg forward. Two — rise on toes, (left foot). One — lower heels, (left foot), Position. Repeat, raising left leg forward. The same exercise may be executed with a sidewise or backward leg raising. Vary these exercises by resting back on the heel of the firm leg. Tables of Four and Six Count Exercises. 55 Arms and Neck I. One — raise arms hor. forward — bend head backward, Two — swing arms backward to hor. po. sidewise — bend head forward, One — swing arms forward to hor. po. forward — bend head backward, Position. 2. One— flex arms — bend head forward, Two — thrust overhead — bend head backward, One — flex arms — bend head forward, Position. 3- One — raise right arm overhead sidewise— turn head right, Two — lower right arm to side, raise left arm overhead side- wise — turn head left. One— lower left arm to side, raise right arm overhead sidewise — turn head right, Position. 4. One — raise arms hor. sidewise — bend head backward. Two — turn palms upward — turn head right, One — turn palms downward — turn head front. Position. Arms and Trunk. I. One — bend sidewise, right — curl hands, palms upward, Two — turn right — curl hands, palms downward. One— turn front — curl hands, palms upward, Position. Repeat, turning left. 2. One — bend backward — flex arms. Two — turn right — thrust overhead, One— turn front — flex arms, Position. Repeat, turning left. 56 Exercises and Drills. 3- One — bend backward — raise arms hor. sidewise Two — turn right — flex arms, One — turn front — extend arms to hor. po. sidewise, Position. Arms and Legs. One — step po. sidewise, right — raise arms hor. sidewise, Two — bend stepping leg — turn palms upward, One — straighten leg — turn palms downward. Position. Repeat, left. One — charge backward, right — flex arms, Two — reverse leg bend — thrust sidewise, One — reverse leg bend — flex arms. Position. Repeat, left. One — charge forward, right — raise arms hor. forward, Two — reverse leg bend — swing arms backward to hor. po. sidewise. One — reverse leg bend— swing arms forward to hor. po. forward, Position. Repeat, left. 4. One — charge forward, right — raise arms hor. forward. Two — straighten leg — swing arms backward to hor. po. side- wise, Three — bend left leg — flex arms. Two — straighten leg — extend arms to hor. po. sidewise, One — bend forward leg — swing arms forward to hor. po. for- ward, Position. Tables of Four and Six Count Exercises 57 Neck and Trunk. One — bend right — bend head right, Two — trunk, no change — turn head right. One — trunk, no change — turn head front, Position. Repeat, left. 2. One — bend right — turn head left, Two — bend left — turn head right. One — bend right — turn head left. Position. 3- One — bend forward — bend head forward, Two — bend backvrard — bend head backward One — bend forward — bend head forward, Position. 4. One — bend right — bend head right, Two — turn right — turn head right, Three — bend backward — bend head backward Two — bend forward — bend head forward. One — turn front, turn head front. Position. Repeat, left. Neck and Legs. One — step po. sidewise, right — turn head right, Two — bend right leg — bend head backward. One — straighten leg — lower head. Position. Repeat — left. 2. One — rise on toes — bend head forward. Two — squat — bend head backward, One — straighten knees — bend head forward, Position. 58 Exercises and Drills. 3- One — step sidewise, right (bending firm leg) — bend head right, Two — reverse leg bend — bend head left, One — reverse leg bend — bend head right, Position. 4. One — step po. forward, right — rbend head forward, Two — bend right leg — bend head backward. Three— reverse leg bend — turn head left, Two — reverse leg bend — turn head front. One — straighten leg — bend head forward. Position. Repeat, left. Legs and Trunk. ^ I. One — step po. sidewise, right — bend left. Two — bend left leg — bend right, One — straighten leg — bend left, Position. Repeat, left. 2. One— step po. forward, right — bend backward, Two — bend left leg — bend forward. One — straighten leg — bend backward. Position, Repeat, left. 3- One — rise on toes — bend right, Two — squat — bend left, One — straighten knees — bend right, Position. 4. One — step po. backward, right — turn right, Two — bend right leg — turn front, Three — reverse leg bend — bend backward. Two — reverse leg bend — raise trunk perpendicular. One — straighten leg — turn right. Position. Repeat, left. Tables of Four and Six Count Exercises. 59 Arms, Neck and Trunk. I. One — raise arms hor. sidewise — bend right — bend head right, Two — raise arms overhead, sidewise — bend backward — bend head backward, One — lower arms to hor. po. sidewise — bend right — bend head right. Position. 2. One — raise arms overhead forward — bend forward — bend head forward, Twc — swing arms backward to hor. po. sidewise — bend back- ward — bend head backward. Three — flex arms — bend sidewise, right — bend head right, Two — extend arms to hor. po. sidewise — bend backward — bend head backward, One — swing arms forward to overhead po. — bend forward — bend head forward. Position. 3. One — flex arms — bend forward — bend head backward. Two — thrust sidewise — bend backward — keep head backward, Three — raise arms overhead sidewise — bend sidewise, right — bend head right. Two — lower arms to hor. po. sidewise — bend straight back- ward — bend head straight backward. One — flex arms — bend forward — keep head backward. Position. Arms, Neck and Legs. I. One — step po. sidewise, right — raise arms hor. sidewise — turn head right. Two — bend right leg — flex arms, keeping elbows up — turn head left. One — straighten legs — extend arms to hor. po. sidewise — turn head right. Position. 6o Exercises and Drills. One — step po. forward, right — raise arms hor. forward — bend head forward, Two — bend right leg — swing arms backward to hor. po. side- wise — bend head backward, Three — reverse leg bend — raise arms overhead sidewise — turn head left. Two — reverse leg bend — lower arms to hor. po. sidewise — turn head left, One — straighten leg — swing arms forward to hor. po. forward — bend head forward, Position. 3. One — rise on toes — raise arms overhead sidewise — bend head backward. Two — squat — lower arms to sides — bend head to natural po.. Three — straighten legs — flex arms — turn head right. Two — squat — extend arms to sides — turn head to natural po., One — straighten legs — raise arms overhead sidewise — bend head backward, Position. Arms, Legs and Trunk. I. One — rise on toes — raise arms hor. sidewise — bend right. Two — squat — raise arms overhead sidewise — bend trunk left, One — straighten legs — lower arms to hor. po. sidewise — bend right, Position. One — step po. sidewise, right — raise arms hor. sidewise — bend right, Two — bend right leg — flex arms — bend to perpendicular po.. Three — reverse leg bend — thrust overhead — bend backward, Two — reverse leg bend — flex arms — bend to perpendicular po.. One — straighten leg — extend arms to hor. po. sidewise — bend right. Position. Tables of Four and Six Count Exercises. 6i One — step po. forward, right — raise arms hor. sidewise — bend backward, Two — bend left leg — raise arms overhead sidewise — bend forward, Three — straighten leg — fold the arms across the chest — bend trunk to perpendicular po., Two — bend left leg — thrust arms overhead — bend forward, One — straighten leg — lower arms to hor. po. sidewise — bend backward, Position. Neck, Legs and Trunk. I. One — charge sidewise, right— bend right — bend head right, Two — reverse leg bend — bend left — bend head left. One— reverse leg bend — bend right — bend head right, Position. 2. One — step po. forward, right — bend forward — bend head back- ward. Two — bend left leg — bend backward — keep head bent back- ward. Three — straighten leg — bend to perpendicular position— turn head left. Two — bend left leg — bend backward — bend head backward, One — straighten leg — bend forward — keep head bent backward. Position. One — step sidewise, right, bending firm leg — bend right — turn head right, Two — reverse leg bend — bend left — turn head left. Three — straighten leg — bend backward — bend head backward. Three — bend right leg — bend left — turn head left. Two — reverse leg bend — bend right — turn head right, Position. 62 Exercises and Drills Arms, Neck, Trunk and Legs. I. One — step po. forward, right — raise arms hor. forward — head natural — trunk natural. Two — bend left leg — swing arms backward to hor. po. side- wise — bend head backward — bend backward. One — straighten leg — swing arms forward to hor. po. forward — bend head to natural po. — bend trunk to natural po. Position. 2. One — step po. sidewise, right — raise arms hor. sidewise — bend head backward — bend backward, Two — bend left leg — raise arms overhead sidewise — bend head to natural po. — bend trunk to natural po., One — straighten leg — lower arms to hor. po. sidewise — bend head backward — bend backward, Position. 1 3. One — feet apart, jump — raise arms hor. po. sidewise — head natural — trunk natural. Two — bend right leg — keep arms in the same po. — bend head right — bend right, Three — reverse leg bend — keep arms in the same po. — bend head left — bend left. Two — reverse leg bend — keep arms in the same po. — bend head right — bend right. One — straighten leg — keep arms in the same po. — bend head to natural po. — bend trunk to natural po., Position. 4- One — step forward, right, bending stepping leg — raise left arm overhead forward, press right arm backward^ — bend head backward — bend forward. Two — reverse leg bend — arms change forward, press left arm backward, raise right arm overhead — keep head bent backward — bend trunk backward. Three — keep the same leg po. — arms change sidewise, raise left arm overhead, lower right arm — bend head right, — bend right. Two — keep legs in the same po. — arms change sidewise — lower left arm, raise right arm — bend head backward — bend backward. One — reverse leg bend — arms change forward, raise left over- head, lower and press backward, right arm— ;bend head backward — bend forward. Position. For illustrations of the last exercise^ see opposite page. One 'I'wo ms CONTENTS. PART I. Page. Introductory 3 Suggestions to the Teacher 4 How the Drills are Conducted : 1 . Preparing for and Finishing Drills 6 2. Taking Distance 6 3. Standing Position 6 4. Resting Position 7 5. Commands 7 6. Counting 7 7. Learning Exercises and Drills 8 8. Illustrating Exercises to the Class 8 9. Pupil Assistants 8 10. Ventilation 9 The Regular Drill 10 I. Illustrations of the Exercises of the Regular Drill 10 .2 Exercises of the Regular Drill ii Use of the Tables and the Grading of these Exercises . 12 Directions for Giving Combination Exercises ........ 12 Explanation of the Names of Certain Exercises, Positions, AND Terms Used 16 System of Arrangement of Exercises 21 1. The Principal Groups of Exercises 22 2. Important Notes Regarding the Exercises 24 3. Classes of Exercises 27 4. Degrees of Difficulty in Certain Exercises 28 Additional Groups: 1. Breathing Exercises 30 2. Resistance Exercises 31 3. Balancing Exercises 32 4. UnclassifiedJExercises 32 Combinations — Tables of Combination Exercises 34 a. Double Exercises , 35 b. Triple Exercises 38 c. Quadruple Exercises 40 d. Combinations of the Same Group 41 Tables of Advanced Combinations 43 Position Movements 46 PART II. Introductory to Part II 49 Explanations of Positions and Terms Used in Part II . . .50 Tables of Four and Six Count Exercises 51 503 <0 ^'^ Vv ,4> ..o'-/ ^.^^^-'Z %'^!^-/ \/?^-^\y ,•!< .^^ r\ ^O