JUN ,1. s 1924
A MANUAL
OF
PHYSICAL TRAINING
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,2 2 3 PREPARED FOR CIVILIAN USE
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BY THE
COMMITTEE ON PHYSICAL RESERVE
OF THE
NATIONAL SECURITY LEAGUE
I 19 WEST 44th STREET
NEW YORK CITY
Walter Camp, Chairman
Joseph E. Raycroft,
Member War and Navy Departments
Commission on Training Camp
Activities '


20/re'd’c. 1/2. 414.1?
//
PREFACE.
Men who have really kept themselves fit are few. Those who have
conscientiously started in to do this and then abandoned it are a host!
There are distinct reasons for this.
First—Because the antiquated system under which these men have
attempted the task have:
1. Occupied too much time.
2. Left men tired instead of refreshed.
3. Exercised muscles which get all they need in a man’s ordinary pursuits.
Secondly—Because those who have taught these systems have laid
stress upon :
1. Increase in size of the muscles.
2. Ability to do stunts which have no practical use to a man.
3. Unnecessary use of apparatus.
Thirdly—Because they made too necessary the services of a teacher
constantly to:
1. Lead the exercises.
2. Keep track of their number and variety.
3. Give special treatment to produce results.
A jaded, exhausted man is of little use to himself or others, and it
makes no difference in what part of this great scheme of ours he is placed.
He becomes a weak link. Whether he be a soldier, a sailor, a factory opera-
tive, a foreman, a superintendent or an executive, his work is rendered only
through his physical condition. The same is equally true of the woman.
We have been sitting still as a nation until certainly all compelling truths
of a startling nature were forced home upon us with a vehemence that has
left us almost dazed. The examination of our people of military age,
brought about by the draft, demonstrated how unfit we were to face war
conditions. W e ‘were not the first to find this out, but, lulled into security
through the sense of the thousands of miles separating us from the scene of
conflict, and the fact that we were not then involved, we calmly folded our
hands and watched others go through the waking up process, while we slum-
bered on.
The object of the formation of this Committee on Physical Reserve is
to correct this condition throughout the broad land. The instructions that
follow are given in careful detail and are based on broad tests. The man or
woman following them need in no way dispense with his or her own athletic
pleasures—golf, tennis and the like—any more than men in military service
dispense with their own magical work. The system is preparatory, exhili-
rating, and at the same time7‘increases the strength of the heart and lungs,
the suppleness of the trmllgand, finally. keeps at a high point the resistive
forces of the body.
The
Daily Dozen Set-Up
“A shorthand system of
setting-up exercises”
Before commencing the DAILY DOZEN SET-
UP, the Leader should march the men at quick
time for five hundred yards, then face them about
and bring them back for two hundred yards on the
double-quick, and the remaining three hundred
yards at quick time.
The DAILY DOZEN SET-UP consists of twelve exercises which,
for ease in memorizing, are divided into four groups of three exercises
each. Each exercise or movement is given a name, and the names of all
the movements of a group commence with the same letter, thus:
I. 1. HANDS II. 1. GRIND III. 1. CRAWL IV. 1. WAVE
2'. HIPS 2. GRATE 2. CURL Z. WEAVE
3. HEAD 3. GRASP 3. CROUCH 3. WING
These exercises are not difficult nor exhausting, and do not demand
great strength for proper execution, but they are designed, both from a
scientific and a practical point of view, to give exactly the right amount of
exercise to every muscle of the body They are intended to promote sup-
pleness and especially to strengthen those muscles which are seldom brought
into play in ordinary daily life. A conscientious fifteen minutes a day with
the DAILY DOZEN SET-UP will soon do more for a man than any
amount of skillful physical feats or “strong-man stunts.” When one first
practices these movements, their effect will be felt on the little-used muscles
of the neck, back and stomach; yet they will not leave the pronounced
muscular fatigue which follows the ordinary exercises, and which is of
more harm than good. -
Any setting up exercises should be preparatory; that is, make men
ready for the serious work of their day, and in no way exhaust any por-
tion of their vitality. This modern “short-hanr” method of setting-up
leaves men in an exhilarated condition, and, instead of taking anything
out of them, prepares the body for any kind of work that is required in
the service.
Each exercise starts from the position of Attention:
1. Heels on the same line, and as near each other as the conformation of
the man permits.
2. Feet turned out equally and forming with each other an angle of about
60 degrees.
Knees straight without stiffness.
4. Body erect on hips, inclined a little forward; shoulders square and fall-
ing equally.
5. Arms and hands hanging naturally, backs of the hands outward; thumbs
along the seams of the trousers; elbows near the body.
6. Head erect and straight to the front, chin slightly drawn in without
constraint, eyes straight to the front. See Figure 1.
The Leader takes a position facing the men who should be so placed
as to give ample room for unhampered movement. '
5
Each movement should be executed in time with the orders or count-
ing of the Leader which should, with the exception of the Speed Test which
is a catch exercise, be slow and measured. These exrcises do not depend
upon snap for their effect upon steady, deliberate strain of the muscles.
Any tendency towards hurried, careless execution should be immediately
discouraged by the Leader who should, at all times, insist upon uniformity
of movement. ~
In the following instruction, the preparatory commands are in capitals,
thus: ORDER. The commands of execution are in italics, thus: Hands.
Explanation of each movement is given in parentheses.
GROUP I.
r HANDS
HANDs: READY! cross. (At cross, arms are extended laterally
and horizontally, palms down. See
Figure 2.) 1
ORDER: hands. (At hands, ,the arms are brought back
to a position of Attention close to the
sides. See Figure 1. Especial care
should be taken to see that Whenever,
thruout the exercises, this position is
taken—as at the completion of each
exercise—full control is retained over
the arms, and the hands should not be
allowed to slap against the sides
audibly.)
ORDER: rest. (At rest, always return to a position of
~ Attention. In this case there would be
no change.)
2. HIPS
HIPss Ready: cross.
ORDER: hips. (At hips, the hands are placed on the
hips with shoulders, elbows and thumbs
well back. See Figure 3.)
ORDER : rest.
3. HEAD
HEAD: READYI cross.
OREDER: head. (At head, the hands are placed behind
the neck, index-fingertips just touch—
ing, and elbows forced back. See Fig-
ure 4.)
ORDER : rest.
_ The above exercises should be executed but a few times each, being
preparatory to the Speed Test.
SPEED TEST
In this, the preparatory command, ORDER, is omitted and the Leader
gives the commands, Head, hips, hands, etc., in sharp succession, varying
them, and occasionally repeating a command in a manner calculated to catch
the unwary napping.
SPEED TEST
SPEED, TEST, OMITTING THE VVoRD “ORDER": hands, hips, head, ez‘c.
ORDER: rest.
The length of time devoted to this movement is left to the discretion of
the Leader.
GROUP II.
1. GRIND
GRIND: READYS cross.
PALMS: tum. (At turn, the palms are turned up with
backs of hands down and arms forced
back as far as possible. See Figure 5.)
ORDER: grind. (At grind, and in time with the Leaders’
one measured counting, circles of twelve
two inch diameter are described with the
three finger-tips which move forward and
four downward, then backward and up-
fiz/e ward, the arms remaining stiff, and
to pivoting from the shoulders. On the
ten. backward movement of the circle, the
_
arms should be forced back to the
limit. A complete circle should be de-
scribed at each count.)
Reverse. (At reverse, the same process should be
one gone thru, the circle being described
to in the opposite direction.)
ten.
ORDER : rest.
Ten circles are described in each direction.




Ll—
/. HANDS 4' HEAD 7. GRASP
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Z. CROSS‘ 5. GRIND



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l0. CURL- Cur‘! BAHI'OIL [3. WA v5




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WEFl VE-Turn Position. /'7- WING—Shaman“ ;

2.
3.
1.
GRATE
GRATE: READY: cross.
ORDER: grate.
one
two.
~
ORDER: rest.
The arms should be raised and lowered ten times.
GRASP
GRASP : READY :
ORDER :
ORDER :
cross.
gras/t.
one
two
three
121';
one
two
three
tear
one
two
~—_
rest.
(At grate, and as the Leader counts one,
the arms are slowly raised, as a deep
inhalation is taken, to an angle of 45
degrees from horizontal, and at the
same time the heels are raised till the
weight of the body rests on the balls
of the feet. See Figure 6. At two, the
arms are returned to cross, as all air is
exhaled, and the heels are lowered to a
normal position. Care should be taken
to see that the arms are not allowed to
drop below the level of the shoulders
or rise more than 45 degrees.)
(At grasp, the position, head, is taken.
See Figure 4. With head up and eyes
front, and in time with the Leader’s
counting, one, two, three, four, the body
is bent forward from the waist, as far
as possible. See Figure 7. The body
is returned to upright in the same
number of counts and at an unusualy
slow one is bent as far back as possi-
ble from the waist, being returned to
upright at two. Care should be taken
to see that this motion is sustained and
not jerky.)
The entire movement should be repeated five times.
CRAWL
CRAWL: READY :
ORDER :
GROUP III.
cross. (At crawl, the left palm is turned up
crawl, and as the Leader counts one, two,
one three, four, the left arm is raised and
two the right arm lowered laterally until at
three four the right arm should be in a posi-
fog/L’ tion of hands, and the left arm should
one be extended straight up with the palm
two to the right. See Figure 8. Then, as
three the Leader counts one, two, three, the
3Com, body is slowly bent sidewise from the
waist, the right hand slipping down the
10
2.
/
ORDER :
right leg to or beyond the knee and the
left arm bending in a half circle over
the head until the fingers touch the
right ear. See Figure 9. At four the
position of cross is quickly resumed,
and as the Leader commences to count
again, the RIGHT palm is turned up and
the exercise completed in the opposite
direction.)
rest.
The entire movement should be repeated five times.
CURL
CURL:
READY :
ORDER :

cross. (In this movement, at cross, the feet are
spread until the heels are about twelve
inches apart. The left foot remains
stationary, the right foot being moved
to accomplish this.)
curl. (At curl, and as the Leader counts one,
one two, three, four, the fists and lower
two arms are bent DOWN from the elbows
three which are kept pressed back, and the
four fists are curled into the arm pits. This
at? position should be reached at three,
two when the head and SHOULDERS should
three be forced back very strongly, reaching
four the limit of motion at four. See Figure
one 10. The Leader again counts one, two,
two three, four. At one the arms are ex—
three tended straight forward from the
72% shoulders, palms down. See Figure 11.
At two the arms begin to fall and the
body bends forward from the waist,
head up and eyes front, until, at four,
the body has reached the limit of mo-
tion and the arms have passed the sides
and have been forced back and (as the
trunk assumes a horizontal position)
up as far as possible. See Figure 18.
(Note that in this Figure feet are to—
gether, which is incorrect, for this exer-
cise.) This is the wing position. For a
third time, the Leader counts one, two,
three, four, as the body is straightened,
reaching an upright position with»
ll
ORDER: rest.
arms straight forward at three. Cross
is resumed at four. As the body is
straightened from the wing position, a
full breath should be taken, the lungs
being filled'to the maximum as cross is
resumed at the . completion of the
movement. This breath should be re-
tained during the curl movement, and
exhaled as the wing position is taken.
Inhale thru the nose.)
The entire movement should be repeated five times.
3. CROUCH
CROUCH : READY : cross.
ORDER : crouch.
0%?
two
ORDER: rest.
(In this movement, at cross, the feet are
spread until the heels are about twelve
inches apart. The left foot remains
stationary, the right foot being moved
to accomplish this.)
(At crouch, the knees are bent and, with
the weight on the toes, the body-i‘ is
lowered nearly to the heels, keeping ‘the
trunk as nearly erect as possible. See
Figure 12. This is done at one and at
two the upright position is resumed.)
The entire movement should be repeated ten times.
1. WAVE
WAVE :
READY : cross.
ORDER: wave.
one
WWO
three
four
“
GROUP IV.
(At wave, the arms are stretched
straight above the head, fingers inter-
laced and arms touching the ears. See
Figure 13. Then, as the Leader counts
one, two, three, four a complete circle,
of about twenty-four inches diameter,
is described with the hands, the body
bending only at the wtist. The trunk
l2
Reverse
one
etc.
ORDER : rest.
should be bent as far backward as for-
ward, and as far to one side as to the
other. The body should be forward at
one, to the right at two, backward at
three, and to the left at four. The mo-
tion should be steady and not in jerks.)
(At reverse, the same movement should
be repeated in the opposite direction,
i.e., to the left.)
(At ORDER, the body should be brought
to an erect position, stretching the
arms up as far as possible; and at
rest, the arms should drop slowly, later—
ally, to a hands position.)
Five circles should be described in each direction.
2. WEAVE
WEAVE : READY : cross.
ORDER: weave.
one
two
three
four
'51;
two
three
four
- position.
(In this movement, at cross, the feet are
spread until the heels are about twelve
inches apart. The left foot remains
stationary, the right foot being moved
to accomplish this.) i
( At weave, and as the Leader counts
one, two, three, four, the body is turned
to the left from the hips, the arms
maintaining the same relation to the
shoulders as at cross, until at one, the
face is to the left, the right arm point-
..ing straight forward (in relation to the
feet) and the left arm straight back-
ward. See" Figure 14. At two, the
body is berft from the waist so that the
right arm goes down and the left up,
until, at three, the fingers of the right
hand touch the ground midw'ay be-
tween the feet. The left arm should
then be pointing straight up, with the
face still to the left. The right knee
must be slightly bent to accomplish this
See Figure 15. At four, the
position of cross is resumed and as the
13
ORDER: rest.
Leader again counts one, two, three,
four, the same movement is repeated
with the left~ hand touching the ground
this time. Thruout the exercise, care
should be taken that the arms remain
in the same straight line, making no
separate movement, but changing their
position only as the trunk and shoulders
are moved and carry the arms along.
After this exercise has been thoroly
mastered, the turning and bending
movements made on the counts, one
Zl‘ld two, should be combined, i.e., in—
stead of making the entire turn, as de-
scribed above, before bending, turn
and bend simultaneously. See Figure
16.) '
The entire movement should be repeated ten times.
3. WING
\’VING : READY: cross.
()RDER:anng.
one
tzoo
three
four
0-1?
ttoo
three
four
__
(At wing, and as the Leader counts one,
two, three, four, the arms are raised
laterally until they are extended straight
upward at one. See Figure 17. At
two, the arms begin to fall forward and
downward and the body bends forward
from the waist, head up and eyes front,
until at four, the body has reached the
limit of motion and the arms have
passed the sides and have been forced
back and (as the trunk assumes a hori-
zontal position) up as far as possible.
See Figure 18. As the Leader again
counts one, two, three, four, the body is
straightened, reaching an upright po-
sition, with arms vertically extended,
at three. At four, the arms are low—
ered to a cross position but with palms
up and arms and shoulders forced hard
14
back. Very slow counting is essential
to the correct execution of this exer-
cise. All air should be forced from the
lungs as the body bends forward to the
wing position, and they should be filled
to capacity as the body is straightened
and the arms brought down. Inhale
thru the nose.)
ORDER: rest.
The entire movement should be repeated five times.
THE NATIONAL SECURITY LEAGUE
Is a non-political, non-partisan league of American men and women who are
earnestly working to secure adequate natlonal defense from Congress. THE
LEAGUE IS ALSO DOING AN EFFECTIVE WORK IN PROMOTING
PATRIOTIC EDUCATION AND UNIVERSAL MILITARY TRAINING AND
SERVICE.
Honorary Prcsidenl—ELIHU ROOT, New York.
ll\'ort.——-Nlr. Joseph H. Clioate was Honorary President from date of organi-
zation until his death, Maj/314, 1917.']
Honorary Vice-Presidenl—ALTON B. PARKER, New York.
President—S. STANWOOD MENKiiZN, New York.
V ice-Presidenls——-GEORGE WHAIiZION PEPPER, Philadelphia.
WILLET M. SPbONER, Milwaukee.
LUKE E. WRz-si-IT, Memphis.
FREDERIc L. HDIDEKOPER, Washington.
FRANKLIN Q. BROWN, New York.
Secretary—HERBERT BARRY, New- York.
Treasurer—EDWARD H. CLARK, New York.
Chairman, Board of Dircclors—fiCI-IARLES E. LYDECKER, New York.
Chairman, Finance Committee—{ALEXANDER HEMPHILL, New York.
Educational Dirccior—ROBER'I‘ MCELROY, New Jersey.
Director of Speakers Bureau;-THOMAS PRESTON, JR., New Jersey.
Executive Secretary—HENRY L. .WEST. New York
Assistant Seereiary—EMERsoN SMALLEY.
The National Security League is supported by
small contributions of the, public. It is not endowed
and finds that the work. of raising sufficient funds
for the distribution of its. literature is a matter of
most serious difficulty. '
All those who believe in forwarding its work
are earnestly urged to support it and aid in securing
new members. ‘