Movements and Exercises for Teachers, 1888

Movements and Exercises for Teachers, 1888

Springfield College--Faculty; Young Men's Christian Association of North America; School for Christian Workers (Springfield, Mass.); Springfield College;

Robert J. Roberts; body building; Gulick; exercise; YMCA; gymnastics; gymnasium; physical education

This document is a collection of exercises written by Robert J. Roberts for physical education teachers. Also included is a one page introduction by L.C. Havener. Roberts is credited with creating the term "bodybuilding." He became a pioneer of physical training by experimenting on himself. Because of his clearly defined physique, Roberts was often a model for artists and sculptors. In 1887, Roberts headed to the School for Christian Workers, now Springfield College, in Springfield, Mass. to run the floor work in the gymnasium. He left at the conclusion of the 1888-89 school year and took a temporary position in Utica, NY before settling in Boston as the director of the gymnasium at the Boston YMCA.

fT\ovemeQts ~y.U ~xereises for Teael]ers
G1VE...~ BY
R. J. ROBERTS
DURING THE SUMMER SCHOOL OF 1888
AT TIfR
~. M. @. J\. @J~AINING ~GHOOL, ®]®rin~fief@l.
COJ1/PflED .AND S IMPLIFIED Ri"
L_ o. :s::",e;,..~E~~E_
GV
487
R6
corJ'ri.~hI('d flJ' R. J. Rob("rI.~. fl\oveme'lts p,Y-" ~xereises for Teael]ers
GIVEN BY
R. J. ROBERTS
DURING THE SUMMER SCHOOL OF 1888
AT TIl.E
~. M. @. cJ\. @J~AINING ~GHOOu, Wf'rin~fiefca.
CO.lIl'ILED AND SIJ:fPLIFfED B r
L.. c. ::s::: ~v E ~E::e.
Copyrighted by R. J. Roberts. 'SSVI~ 'H3.LS3::JHOA\
'l;)~JlS lUOIj Sf
'~IAVG '8 GHO.1NVS .iO SS3HJ INTRODUCTORY REMARKS.
It should be understood that the fol­lowing
movements and drills are only about one fifth of the original manuscript intended to be put in print, book form, of Mr. R. J. Roberts valuable experience of 17 to 20 years in association gymna­sium
work.
Owing to the expense of publishing so large a book and on such a large scale as was intended, the matter had to be cut down, and simplified and put in as com­pact
a manner as possible. In doing this, there has been a great deal of time and labor involved; however in the fol­lowing
pages all the prineipal movements have been arranged. The reader or teacher will be required to select from the movements-according to his own common sense-a series of drills best suited to himself or according to the ability of his pupils and various classes.
With a little study, this can be accom­plished
very easily. The work has been tuo much hurried and simplified to attain the best results and to do justice to all. I ask that the readers, those that study, and the pupils of Mr. Roberts who use this book to excuse all mistakes and to be as lenient as possible under the cir­cumstances.
It is the intention at not a very far off date to publish a book with all of Mr. Roberts and others experience, combined with instruction in physiology and hygiene, also with instantaneous photo­graphs
of positions, exercises, etc., that will give instructors as well as learners the whole art of gymnastics.
Until then these few small pages are sent abroad with the hope that great benefit and good will attain from them.
L. C. H.A.VENER. Worcester, Oct., 1888.
~~ ,
Q 1 , -­)
THE ROBERT'S DUMB BELL DRILL. ;-"\ 1 An Analysis, showing the particular part or section of the body that each movement is designed to exercise. These movements have been practically tested, by taking each movement separ­ately,
and by overwork, making the muscles sore; thus proving that the region was strongly affected by that ex­ercise.
Other parts of the body are brought into play to a certain extent, but the strongest action is in the part or parts named. THE ROBERT'S DmlB BELL DRILL. Po.~ition.-Heels together, toes turned out, knees close, hips back, stomach and chest out, roll the shoulders oack and down, hands at sides, fingers extended, elbows stiff, chin ill and head back. ANALYSIS AND CORREctIONS. Div,{sion 1\0. 1. Free Exercises. 1. Open and shut fingers; keep the elbows stiff, expreSSIOn on odd counts. Action :-1n fingers, hands, wrist and forearm. Put only the parts of the body into action that the movement calls for; confine the action to the wrists. 2. Wrist shakes, start from over head, (vertical) Action :-Wrists, strong. 3. Arm Quivers. Keep the wrists and elbows stiff, making the action as much as possible in the shoulders; make it as hard as possible, as though you were raising and push­ing
down a heavy weight. Action :-Muscles of the shoulders, whole chest and abdomen. 4. Windmills. Keep the dbows stiff; emphasize the out reach and 'Up stretclt; keep the hands as close to the body as possible while passing up and down. Action :-Muscles of' shoulders and side walls of chest. 5. Slap. Be sure and keep the hands at a horizontal, at the height of the ears. Action :-Shoulders, upper back, and upper front chest. 6. Back of Neck. Clasp the hands back of the head, bring the elbows as close as possible in front of the face; at the same time you pull the head forward by the muscles of the back upper arms, pull the head backward by muscles of neck, making a double resistance. Action :-Back of neck and back upper arms. 2
1. Sternum Expression. Have the shoulders in the roll back and down position; raise the lower edge of the sternum as thongh t.hrowing something off its end.
Action :-Muscles under the sternum and in immediate vicinity.
8. Breathing Exercises. Fingers under the nipples, elbows well back. Inflate the lungs to their fullest capacity, hold the breath while you count .1; exhale slowly, pres­sing
down the side walls with your hands at the same time. Repeat, counting 10. Repeat, count­ting
]5. Take 3 or 4 deep inhal­ations;
on the last pack the lungs full of air, being careful not to do it jerkily but steady and easily. Be sure to do the exercises in a well ventilated room.
Action :-Lungs, all of the involun­tary
and many of tht) voluntary breathing muscles.
[Continued.]
9. BREATHING EXTENSIONS, (4.)
Breathing Extensions, Exercise No. 1. Hands at side, elbow stiff, knuckles out, fingers extended; raise the hands slowly through front horizontal to a vertical over the head, interlacing the thumbs as the hands go up through horizontal, inflating the lungs at the same time; exhale as the hands pass down through front horizontal to sides of thighs.
Exe1'cise No.2. Same position as in No.1; pass the hands up through side horizontals; emphazize the out stretch and up stretch, inflating the lungs at the same time. Exhale as the hands pass down through side horizontals to the thighs.
Exercise No.3. Combine 1 and 2, sternum expression on the position.
Exercise No.4. Raise the hands from former position to front horizontal,
Lring hands back to "Forward Push" position, with the elbows so far back that you can put a cane between the arms and the back.
Inflate the lungs to their fullest capa­city,
as the hands go back, exhale as the hands go slowly forward to fl'ont hori­zontal.
10. Massage. Take position as in No. 8, slap the chest smartly, lightly antI quickly, with the open fingers, the lungs Leing inflated to their fullest extent while counting 10.
Action :-Bl'ings into action the muscles of the upper back, and muscles that elevate the ribs, as in the "Sternum Elevator," and also the muscles that are benefitted by the clapping of the hands.
DIVISION No.2.
Leg Work. Bell in Hands.
A..nalysis and Correction.
1. Raise on toes. Raise slowly and as high as you can on the tip of each individual toe. Action :-MuRcles of the toes, under feet, ankles and calves.
2. Raise sharp on heels, keeping the body as still as possible; keep the chest,
•
stomach and thighs well forward.
Action :-Muscles of the upper fQot shin, and front of thighs.
3.
Oombine 1 and 2.
4.
Spread Eagle. Keep the knees stiff, raising the toes up'high~ and spread to side horizontals.
Action :-Upper foot, thigh and glutens.
D. Roll Shoulders back and down. Head up, chin in, sternum expression. 1'811 the shoulders back and down' , keeping the elbows stiff, acting as though carrying a 50 lb. dumb bell in each hand.
Actions :-Shoulders and muscles of back.
[ Continued.]
6.
Half way down. Bend knees half way, imagine you are standing against a smooth wall, having the back of the head, shoulders and hips touching; bend the knees down and sideways on a line with the toes, raising on toes as you go down.
Action :-Modemte action in thiglls and joints of legs.
7.
All the way down. Same position as in No.6; go down slowly and come up as though raising a heavy weight on the head.
Actions :-Strong action in thighs and joints of legs.
8.
Oombine 6 and 7.
9.
The Hammer. Raise on toes; return to position; raise the knee high, step out and strike out with full foot hard, toe out, sternum ex­pression;
return to position. Side
3
hammer; step to the right~ turn­ing
on the left toe as you step out, facing the way you step.
Action :-Action as in No. 1 and thighs.
10.
Pull the string. Be sure not to raise the hands higher than the side horizontals; spread the feet as far apart as you can without straining the inside thigh.
Action :-Calves and inside thighs.
11.
Spring board jumps. Keep the knees nearly stiff, jump lightly, with a spring and quickly on the tips of the toes. Be sme to keep the body in the correct position.
Action :-Oalves, ankles and foot
joint~.
12. Jump Rope. Keep feet together, bending the knees considerably; on the last few jumps, jump as though trying to pass a rope twice under the feet. 4
Actions:-Calves, ankles, foot joints, thigh and knee joints.
13. Stationary Run, with dass run ex­pressions.
RUNNING EXPRESSIONS.-without bell in
hands.
No. 1.
8
counts; hands
at sides,
stiff
arms.
Actions :-Muscles of the back
and calves.
No.2.
Side horizontals.
Action :-Top of shoulders.
No.3.
Front horizontal; thumbs inter­laced.
Action : ­Top
of
shoulders,
small
of back
and
glutaeus
muscles.
No.4.
High verticle; fingers interlaced,
palms up.
Actions :-Upper back;
raises
side and front walls of chest.
[ Continued.]
No.5.
Back of head.
Action: -Back
of
neck
aud
back upper arms.
No.6.
Fold arms behind back.
No.7.
Hands
on
hips,
fingers
out,
elbows well back.
No.8.
Arms
folded
front
horizontal;
lean
well
forward;
"funny
run."
2.
Action :-Posterior;
small
of
back strong.
No.9.
"Get there."
Action -General
muscular
ac­tion
in the lower part of the
body, and most ofthe import­ant
respiratory muscles.
DIVISION
No.3.
Body Work.
Position; heels from 18 to 20 inches
3.
apart.
1. Side Push~ (1) swing between feet;
(2)
bring
the
bells
to
face
of
shoulders,
sternum
expression,
palms up, elbows close to the sides and back so that you could run a cane between the arms and back;
(3) push both bells to right side horizontal, keeping the eyes on the bells; (4) back to position No.2; emphasize the 4 counts.
Action :-Loins and small of back. Sternum Elevator. Hands hip;h over head, elbows stiff, knuckles front;
(1) lower to front horizontal; (2) swing strong to side horizontals, palms up; (3) back easy to front; (4:) and arms up, the arms sliding by the ears to a high verticle; emphasize counts 2 and 4.
Action :-Front wall of chest and small of back.
Cradle Rock. Palms together, upper arms close to ears, elbows and knees stiff, both heels on the floor, sway the body slowly and steadily from side to side; keep the body 5
in the same position as No.6 of the leg work, head, shouldcl's and thumbs touching imaginary smooth waIL
Action:-Loins, strong and side walls.
4. The Uhop; grunt. Emphasize odd counts. (1) swing between feet;
(2) drop both bells over the shoulders alternately, keeping el­bows
close together and well in front. Use force in down stroke as though chopping a knotty piece of wood with a dull axe. Do not strike the floor.
Action :-Mm;cles of groin.
5. Shoulder Raiser. Empha"ize counts 211nd 3. Hands at sides of thighs.;
(1) raise the bells to side horizon­tals;
(2) curl the bells close under the armpits, keeping the elbows on a le,el with the shoul­ders;
(3) extend the bells to side
[ Continued.]
horizontals; (4) down easy to sides. Action: -Tops of shoulders and upper back.
6.
Cut. (1) swing between feet; (2) swing to side horizontal, palms together, elbows stiff, shoulders level, head back, eyes on bells, both heels on the floor; emphasize the out stretch to side horizontal.
Action :-Back part of loins, chiefly.
7.
Liver Squeezer. Emphasize odd counts. Bells on top of shoulders;
(1) push the right hand bell to a high verticle over the head, strik­ing
the floor at the some time with the left hand bell beside the left heel; keep head up and eyes on the bell you push up, leg stiff and side wall of chest out on the side you push the bell up on ; (2) back to position, knuckles close to ears.
Action :-Loins, strong and side walls of chest.
8. Flip. (1) swing between feet; (2) from between feet to back of neck, thumbs touching between shoulder blades; (3) swing between feet;
(4) from between feet to a high verticle, thumbs together, elbows stiff, emphasize the out reach and up stretch of the last part of this count.
Action :-The muscles of abdomen, small of back and front walls of of chest.
9 Yawn Stretch. Reach up high, keeping elbows stiff and upper arms close to ears while you count
4. This enlarges the lower diam­eters
of the chest; a s you raise the arms you bring into action the muscles that raise the ribs, thereby increasing the capacity of the chest or lung room.
Action :-Affects all the muscles that 6
enlarge the lower diameters of chest. 10. Forward Push; vocal. (1) swing between feet; (2) hring bells to face of shoulders, palms up, ster­num
expression, elbows well back, chin in; (3) push strollg to front horizontal; (4) back to face of shoulders. Action :-Strong, small of back. 11. "A" Walls. Bells high over head, palms together, elbows stiff, biceps close to ears, (1) lower to side horizontals, reacking well back; (~) swing easy to front horizontal, little finger ends of bells together; (3) swing well back, strong and steady to side horizontals; (4) swing to a high verticle; eyes on the bells on the last part of the count. Emphasize 1, 3 and 4, jump feet together on the last count of the exercise. [ Continued] Action :-Side wall of chost, upper hack and top of shoulder. 1~. Push to side horizontals. Bells at a high verticle. (1) carry bells down in front of face and close to body, strike the floor hard in front of toes, knees stiff; (2) bring bell up to Ride of shoulders, trying to touch elbows behind back; (3) push strong side horizontals, (4) back to position No.2. Action:-Glutaei, uack thigh, cal Yes, top of shoulders and Upper back. 13. Muscular Chest. (1) bells at side of thighs, thumbs out, raise to side horizontals, being careful not to go abO\'e level of shoulders; (2) strike thumu end of bells together at a front horizontal, hard; (3) swing back strong and steady to side horizontals: (4) down hard to sides of thighs; emphasize counts 2, 3 and 4. Action :-Muscles of the shoulders, back and front chest and upper back. 14. Vertical Push, vocal. (1) jump feet apart, swinging bells between them at the same time; (2) bring bells to top of shoulders, jumping feet together at the same time, knuckles close to the ears; (3) push to a high vertical, elbows stiff, upper arms close to ears; (4) hack to top of shoulders; emphasize odd counts. Action :-Inside thigh, sternum and frout walls of chest, tops or shoul­ders
strong. 15. Dry Land Swim. Bells at sides, knuckles front; (1) raise the bells to a front horizontal, knuckles up; (2) swing stron6 and steady to side horizontals, forward hammer with the right foot at the same time; (3) swing back to same position as No.1; (4) swing down past sidtls of thighs in par­allel
lines as far back as possible, sternum expression, chin in; al­ternate
with left foot. Same ex­ercise
with side hammer.
Action :-"Musclefl of the upper body that are used in swimming the breast stroke, back and top of shoulders and upper and middle back.
16. 32 Count. Chain together move­ments
1, 4,6,8,10,12 and 14.
Note. In all swing between feet move­ments
in body work, swing as nearly as possible in a straight lille from position to farthest point back between feet.
DIVISION NO. 4_
Arm Work. L Biceps. up hard, knuckles resting against front of thighs, palms out, elbows stiff. (1) curl bells hard
[ Continued.]
to face of shouldOl'S, keeping elbows stationary at sides of hips;
(2) back to position easy.
2.
rrriceps, down hal'd. Bells at face of shoulders, (1) push down hard to sides of thighs, thumbs out, mak­ing
the action on the back upper arms as though supporting ·the body in the "stiff arm jumps," posit.ion on the paralh>1 bars; (2) back to position.
3.
Repeat the exercifle with vocal ex­pression,
" Hello 1"
4.
Repeat with vocal expression, "Ah 1"
5.
Repeat with \'ocal expression, " Sh1"
Note. On the 4 preceding exercises raise the body on toes to prevent jar.
6.
Combine 2 and 1, strong muscular
expression. Action :-Stl'ong in upper anns.
7.
-Triceps Swing, "way back." Bells at face of shonlders, (1) swing
stl'ong and steady in parallel lines to the fal-thest point possible back of the body, sternum expression, chin in; (2) back to position; "railroad tracks," and be slll'e and keep the head well back.
Action ;-Back of shoulders and upper back.
S. WristTwist::l. Gl'aSp the bells tightly. as though you had stl'ength enough to squeeze the ends off, rotate slow and strong at sides of thighs, side horizontal, front horizontals, and high over head.
Action :-FOl'earm and Triceps.
9. Wrist Curls; (in and out.) Position as in No.8; tUl'l1 fingers ;nside of fOI'earm, then knuckles towal'(1 outside of forearm, with a tight grasp 011 the hells; curl slow and strong.
Actions :-Foreal'ms, strong.
7
8
10. Yawn Stretch. Same as No 9,
Division 3. Action as in No 9 of the body work.
DIVISION No.5.
Extension Work.
1. First Extension Exercise; slow time.
(1) hells at yawn stretch position; swing down through front hori­zontal,
elbows stiff, reaching out aR far as possible without raising the heels from the ground, Himing to touch the floor in front of toes, without bending the kllees; (2) sWlllg back to same position,reacit­ing
mtl as far as possible as you go through front horizontal; (3) swing bells down lhrough front horizontal, keeping post~l'ior part of body in smooth wall position, to !-lides of lhighs •• way back," with sternum expression; (4) back to position.
[Continued. ]
Adioll .-All the important pos­terior
muscles of the body are brought strongly into play except hack of neck.
2. Second Exteneion Exercise. Bells over head, thumb ends together,
(1)
swing down through extended back side horizontals. striking thumb ends together, elbows stiff;
(2)
back to position tlll"Ough the same lilies; (3) swing down through side horizontals, striking thumb ends toget.her in front of ankles, knees stiff; (4) up through side horizontals, reach out and hack as though trying to touch wall behind hack with ends of bells hig-h over head.
Action: -Most of the posterior muscles, a moderate action OIl the IHlck and rib raisillg muscles of the side walls of chest.
3. Striking Excrcise. (1) strike thumb
end of bells behind heels; (2) strike little finger ends of bells close under the chin, hard; (3) strike thumb ends of bells at a high verticle over the head, elbows stift~ upper arms close to ears, (4) back to close in under the chin, elbows in close to body.
Actions: -Glutaei, back thighs, calves, upper front chest and upper arms.
4.
Clavicular Expression. (1) bring little finge)' ends of bells close to face of shoulders; (2) strike close ullder the chin hard. as though trying to break the bellR.
Action :-Upper arms and upper chest st'rung.
5.
TrapeziuR Squeezer. (1) roll the Rhouluers uack and down, quickly bringing thumb end of bells close to Hides of shoulders; (2) back to position easy; don't strike the bells.
Action :-Hiceps, lower and upper back and back of'shoulders.
6.
Strike behind hips and under chin; keep elbows stiff and bells close to body; emphasize No.2.
Action:-Upper arms and frontchest.
7.
Strike overhead and under chin. (1) strike thumb end of bells at a high verticle, elbows stitt, upper arms close to ears; (2), back, hard under chin.
Action :- U pper chest, top of shoul­dcrs,
side and front walls of chest.
8.
Combine 6 and 7.
9.
Pull the string, holding bells tightly togethel', close under chin.
Action -Inside thighs, calves and upper chest.
10. Exercise No.7, pulling the string; hold the bells over the head on
[ Continued. ]
the la!'t count, jumping the feet together.
Action :-Inside thighs, calves and side walls of chest; also a strOllg action on bl'eathing muscles.
11. Yawn Stretch; raising on toes, 4 counts.
Action as in No.9 of the body work and 4 of the leg work combined
HOlVIE DUMB BELL DRILL,
And the important counts to put the power on or emphasize.
1
Forward push, all counts.
2
Sternum elevator, two and foul' .
3
Side pushes, all counts.
4
A walls, three and
four.
5
Vertical push, one and thl'ee.
6
Muscular chest, three and four.
7
Flip, all counts.
8
Dry land swim, two and foUl'.
9 Combination movement, counts 1, 2 , 3,4,5,6, 7, 8, 9, 11, 13, 14, 15 and 16.
10 Cradle Rock, both numbel·s. WAND DISLOCATES.
1st SERl~S. ~
1 Position, f It to toes, to back of th.ighs in two counts. Stop on last count, back of tltighs.
2 To front of thighs to back of thighs. 3 Oombine. 2nd SERIES.
Back hammel' on cven counts of each exercise, etc. 3rd SERIES.
No.1, side hammer on even counts of each exercise, keep face and shoulders front.
9
10
4th SERIES. No 2, side hammer on even couuts of each exerciae.
5th SERIES. No.3, side hammer on even counts, left foot over right, etc. 6th SERIES. Front hammer on even counts. 7th SERIES. Pull string on even counts, way back.
8th SERIES.
quarter jump on the even numbers.
9th SERIES.
Half turn and front hammer to rear on even counts.
PULLEYS.
FACE.
Position. -Handles held at a front hori­[
Continued.]
zontal, palms down, elbows stiff, body strai~ht, head up and back, chest out feet spread apart so as to come liil'ectly under the shoul­ders.
1 Pull to tues.
2 Pull by aides of thighs.
3 Pull to a vertical high over head.
4 Combine movement" 1 and 2.
f> Combine 2 and 3.
6 Combine 1 and 3.
7 Combine 1, 2 and 3.
8 Mixed movements 1, 3, 2, 3.
9 1st ending.
10 1st movelllent,-1st ending.
11 2nd movemellt,-lst ending.
12 3rd movemellt,-lst ending.
13 A sandwich is the first movement, the ending called for and the 3rd movement The first sandwich.
14 Sccond endillg.
15 1st movement,-2nd ending.
16 2nd movement,-2nd ending.
17
3rd movelllent,-:J.nd ending.
18
The second sand wich.
19
3rd ending.
20
1st movement,-3rd ending.
21
2nd movement,-ard ending.
22
ard movement,-3rd ending.
23
3rd sandwich.
Avoid all jerky motions in your wOl'k, -pull smooth.
BACK· rro PULLEYS.
STANDING.
1 Pull to front horizontal. 2 Like 3rd ending Facing pulleys. 3 Like No.4 count in sternum elevator
in Dumb Bell Drill; arms stiff,
biceps close to ears. 4 Combine Nos. 1 and 2. 5 Combine Nos. 2 and 3. 6 Combine Nos. 1 and 3. 7
Comuine Nos. 1, 2, 3, 2, 1.
Position about two feet from pulleys
with teet under shoulders; also
bent movements I\t eluows.
8
No.1 movement, hands at crest of
ilium, bent arm. At front horizon­tal
the arms are stiff.
9
Combine Nos. 1 and 8.
10
No.3. At front horizontal the arms
are stiff, but bent, the biceps arc
vertical and parallel with ears .
11
Combine Nos. 3 and 10.
12
First position. Then right describes
front" sweep to vertical overhead,
biceps close to ear, at thp, same
time the hand is turned palm up,
and describes forward sweep to
down vertical, arm close to thigh,
-back to position; then up left,
down l'ight,-back to position.
13
Combine Nos. 6 and 12.
14
Feet togethm·. No. 12 position.
Both hands forward sweep to sides
[ Continued.]
together with one half of "half way down." Leg Work, D. B. D., then last half together with No.6.
THE 24 COUNT ON PULLEYS.
1 Pull uehind thighs.
2 Pull side of thighs.
3 Front of thighs.
4 Front horizontal.
5 To a vertical.
6 Curl to top of shoulders.
7 Curl to opposite breast.
8 Combine 1 and 2.
9 Combine 2 and 3.
10 Combine 3 and 4. 11 Comuine 4 and 5. 12 Combine 5 and 6. 13 The 16 count. 14 The 24 count.
INTERCOSTAL DRILL.
1 1st part, No.1, dumb uell extension exercise. 2 2nd part, No 1, bell extension exer­cise.
3 Combine 1 and 2. 41st part., No.2, bell extension exer­cise.
S 2nd part, No.2, bell extension ex-
Cl·cise.
6 Combine 4 and 5.
7 Special to front of thighs.
8 Special to front of ankles.
9 Combine 7 and 8.
10 No.8, feet together swim movement adding front hammer on counts 3 and 7 looking to ceiling.
Notes. No.7, 8, 9, IO-half again as many more times as you do the other movements. As they are especially
11
12
designed to increase the power of the rib raising muscles
Bear in mind that all pulling down work, if over done, tends to over develop the power of the rib pulling down muscles.
Inflate the lnngs as the handles go high over the head, keeping knuckles turned towal'ds inside of the fire arms.
MOVEMENTS FOR PARALLEL BARS.
1
Number 1 vault to 1'.
2
Number 1 vault to 1.
3
Number 2 vault to r.
4
Number 2 vault to 1.
5
Number 3 vault to 1'.
6
Numbel' R vault to 1.
7
Number 1 swing, jump v to r.
8
Numher 1 swing, jump v to 1.
9
Number 2 swing, jump v to r.
[ Continued. ]
10
Number 2 swing, jump v to l.
11
Number 3 swing, jump v to r.
12
Numbcr 3 swing, jump v to 1.
13
Sit v to r.
14
Sit v to 1.
15
Sit v position, back v to r.
16
Sit v position, back v to 1.
17
Frog v to 1'.
18
Frog v to 1.
19
Frog swing, jump v to r.
20
Frog swing, jump v to 1.
21
Cut frog v to r.
22
Cut fl'og v to 1.
23
Cut frog position, back v to J'.
24
Cut fl'og position, back vto 1.
25
Toboggan slide.
21)
Number 1 back v to 1'.
27
Number 1 back v to 1.
28
Number 2 hack v to r.
29
NumbCl' 2 back v to l.
30
Number 3 back v to r.
31
Number 3 back v to 1.
32
Back sit v to r.
33
Back sit v to 1.
34
Back sit v position, front v to r,
35
Back sit v position, front v to 1.
36
Back frog v to 1'­37
Back frog v to 1.
38
Back frog v position, front v to r,
39
Back frog v positioll, fl'ont v to 1.
40
Back frog v position, No.2 v to r.
41
Back frog v position, No.2 v to 1.
42
Back frog v position, No.3 v to r.
43
Back frog v position, No.3 v to 1.
44
Back frog v position. No.1 v to 1',
snap under bars.
45
Back frog v position, No.1 v to I,
snap under bars.
46
Front walk.
47
Two step walk.
48
Strike chest walk.
49
Stiff arm jump.
50
Stiff arm jump with swing.
51
Stiff ann jump against swing.
52
Stiff arm jump with and against
swillg. 1)3
One frog spread and dip out.
54
Grade jump to armpits.
55
Thi~hs on I' bar, v over bars.
56
Thighs on 1 bar, v over bars.
57
Screw to r.
58
Screw to 1.
59
Sit v position on I' bar, and same on
1 bar and dip out.
60
Sit y position on 1 bar, dip, and
same on I' bar and dip out.
61
Frog spread and half turn to I' out
at end of bars.
62
Frog spread and half turn to 1, out
at end of bars.
63
Frog spread and full turn to 1', out
at end of bars.
64
Frog spread and full turn to I, out
at end of bars.
65
Stilf knee and funny walk.
66
Stationary mn, funny walk.
67
Knees to stel"llulTI, funny walk.
6~
Stiff arm jump posit.ion, snap under
I' bar.
[Continued.]
69
Same under 1 bar
70
One swing stiff arm jump, snap under
I' bar.
71
Same under 1 bar.
72
Strike chest walk, snap under r bar.
73
Same under 1 bar.
74
Sit v position, snap under r bar.
75
Same under 1 bar.
76
Frog v position, snap under r bal'.
77
Same under 1 bar.
78
Frog swing jump, snap under r bar.
79
Same under 1 bar.
80
Cut frog jump, snap under r bar.
81
Same under 1 bar.
82
Sink to grasshopper, snap under r
bar.
83
Same under 1 bar.
84
Grass walk, snap under I' bar.
85
Same under 1 bar.
86
Strike chest grass walk, snap under
r bar.
87
Same under 1 bar.
88
Grass jump, !map under I' bar.
89 Same under 1 bar.
90 Grass push to stiff arm: snap under I' bar. 91 Same under left. ~2 Front thighs on r bar, to floor, snap
under bars. !:J3 Front thighs on 1 bar, to floor, snap under bars.
1VIOVKlVIENTS FOR
1 Stradcile vault.
2 Same from thighs.
3 Rig-ht oblique v.
4 Left
[) Cut ofr r'hand v snap.
6 Cut off 1 hand v snap.
7 Cut off both hands v sit snap.
8 Cut off I' hand, hold at L.
9 Cut off 1hand, hold at L.
BUCK.
10 Cut off both hands, hold at L.
13
14
11 Vault to knees, jump.
12 Vault to knees, to feet,jump.
13 Vault to feet,jump.
14 Vault to squat feet, slide.
15 Vault through hands, hold.
16 Distance shoot.
17 Stand jump through hands.
18 Run distance jump, through hands.
19 RUIl jump to feet, jump. 20 Run and jump over.
21 RUIl jump on, jump off with half turn to r. 2~ Same with half turn to 1. 23 Same with scissors. 24 Same with heel aerial. 25 Same with pull string. 26 Bame with yawn stretch. 27 Stand jump on. 28 Stand jump over. 29 R hand straddle v, I hand back of
head.
[Continued.]
31
R hand straddle v, I hand back of
body.
32
L hand straddle v, r hand back of
body.
33
R hand straddle v, I hand at vertical.
34
L hand straddle v, l' hand at vertical.
35
Run leap straddle v, no hands.
36
Run jump straddle v, no hands.
37
Stand jump, straddle v, no hands.
38
Hurdle on r foot.
39
Hurdle Oll I foot.
40
Hand hurdle over.
41
Same and half turn over.
42
Same and half turn to 1.
43
Hand hurdle, hold at L.
44
Run straddle and roll over.
45
Hand hurdle and roll over.
46
Clear hurdle jump
47
Clear hurdle leap.
48
Clear hurdle leap, hands at vertical.
49
Stand straddle v for height.
MOVEMENTS FOR HORSE.
1 Vault to right.
2 VauIt to left.
3 Cut off l' hand v, one motion.
4 Cut off I hand v, one motion.
5 Loin v to r.
6 Loin v to 1.
7 Small of back v to r.
8 Small of back v to I.
9 Fly v to 1'.
10 Fly v to 1.
11 Distance v to 1'.
12 Distance v to 1.
13 Distance shoot.
14 Difltance jump.
15 Vault on seat.
16 Vault to knees, jumps.
17 Vault to knees, to feet, jump.
18 Vault to squat feet, slide.
3!)
L hand straddle v, I' hand back of head. 19 Hurdle to squat feet, slide. 20 Hurdle, r foot only to touch seat. 21 Hurdle, I foot only to touch seat.
22 Hurdle run~ hands only to touch pommels. 23 Same with half turn to right. 24 Same with half turn to left. 25 Same with full turn to right. 26 ~ame with full turn to left. 27 Clear hurdle leap, from r foot. 28 Same from 1 foot. 29 Clear hurdle buck rUIl, from r foot. 30 Same from I foot. 31 Run jump Oil seat. 32 Run jump over seat. 33 Straddle y on and over. 34 Straddle v over. 35 Straddle v from thighs, on and over. 36 Straddle v from thighs, 011 and over. 37 Stand distance straddle. 38 Run distance straddle. 3\:1 Same with half turn to right.
40 . Same with half turn to left. 41 Hun leap to straddle. 42 Run leap to straddle oyer.
[Continued]
43 Run jump to straddle. 44 Run jump to straddle over.
MOVEMENTS FOR LO"V
VAULTING BAR.
1 Ordinary v to r.
2 Same to left.
3 Ordinary v to r, outside half turn.
4 Same to left.
5 Ordinary v to r, outside half and
circle. 6 Same to left. 7 Ordinary v to r and distance push. 8 Same to left. 9 Ordinary v to r, distance push and
half turn to r. 10 Ordinary v to I, distance push and half turn to 1. 11 Ordinary v to r and distance push, and full turn to r.
15
12
Ordinary v to I distance push, full
turn to 1.
13
Loin v to r.
14
Same to left.
15
Loin v to r, inside quarter turn.
16
Same to left.
17
Loin v to r, inside half turn.
18
Same to left.
19
Distance v to r.
20
8ame to left.
21
Thigh v to r.
22
Same to left.
23
Twist v to r.
24
Same to left.
25
Twist v to r and fall back.
26
Same to left.
21
Vault to r, foot between hands.
28
Same with 1 foot.
29
Vault to feet between hands.
RO
Same with scissors.
31
Same with heel aerial.
32
Same with pull string.
33
Same with yll.wn stretch. 16
34 Vault through hands, hold. 05 Vault through hands, sit snap. 36 Distance shoot. 37 Distance jump. 3~ Right hand v, touch toes. 39 Left hand v, touch toes. 40 R. hand v, I hand back of head. 41 L. hand v, r hand back of head. 42 Twist v, I hand, r hand at vertical. 43 Twist v, I' hand, I hand at vert,icai. H Cut oil' I' hand v, snap. 4& Cut off I hand v, snap. 46 Straddle on bar. 47 Straddle over bar. 4tl Straddle over and catch bar. 49 Stmddle over, half tum to I' and
catch bar. 50 Straddle over, half tum to I and
catch bar. 51 StraddIe v and si t snap. 112 Same and roll over. 53 Same and cart wheel. 51 Same and frog jump.
[Continued. ]
.55 R. hand straddle v over. 56 L. hand straddle v over. 57 R. hand straddle v on bar, I hand
back of head. 58 L. hand straddle v on bar, I' hand back of head. 59 R. hand straddle v ovel bal" I hand at vertical. 60 L. hand straddle v over bar, r hand at vertical.
61 Run undel' bar, palms down.
62 Run under bar, lock and retul'll, hands close. 63 Run through lock. hands close. 64 Run under and elephant run . 65 Run under and roll over. 66 R. hand I'un under, palm down. 67 L. hand ruu under, palm down. 68 R. hand run under, palm up. 69 L. hand run under. palm up. 70 Oil'cle hal' aud I'un under. 71 Snap undel' bar. 72 Stretch suaiJ.
73
Jump, catch bar and snap.
74
Thigh vault position, snap.
75
Thigh vault position. circle and 3nap.
76
Snap and frog jump.
77
Snap and quick jump.
78
Snap and scissOI'R.
79
Snap and half tUl'll to J'ight.
80
Snap and turn to left.
81
Snap and roll over.
HIGH
BARS.
1
FI'ont walk, hanrls outside,
2
Back walk, hands outside.
3
Stiff an11 jump forward, outside.
4
Stiff' arm jump backwards, outside.
S
FI'ont walk, hands on inside,
6
Backwards.
7
Stiff arm jump from inside.
8
Backwards.
9
Two steps with
each
hand
forward,
inside 10 Same expl'essioll hackwal'ds, outside,
11 Stiff arm jump alter grip illRide and outside. 12 8winl!jump forward chan!!e in to Ollt, 1:~ Same from out to in. 14 Jump catch hands inside, clap hands
and catch. 15 Same expression catch bar on out­side.
16 Jump hold legs at frout horizontal and pull up. 17 Jump, turn and catch toes in bars, stomach down, drop. 18 Jnmp, turn over, rlrop, jump and catch bar, drop.
19 Try for a front horizontal.
20 Jump, turn, let go left hand, hard twist, catch bar, drop. 21 Same with left. 22 Combine last two. 23 Pirouette.
[Continued.]
'WHOLE ",YAIST DEVELOPER.
1
Ahdominal mo\'e.
2
R loin move.
3
L loin move.
4
Small of back move.
5
The scoop.
6
Combine 4 and 5.
7
Toe reavh, heuvIJ bell.
8
Reach stretch.
9
Combine 7 and 8.
10
Elmo scoop, exhale as
you go down
and inflate as you slowly raise up
11
Ifyou have a high pulley, repeat the
abdominal movement, using quite
a
heavy weight, so
as
to
prevent
too much abdominal action. This is a fine movement to develop those muscles t,hat will bind the scapulae closer to the back, will aid in keeping the shoulders down and back, will raise
the sh~rnum and hclp take the illward bulge out of the ribs. .
N otes. You can do first 6 exerCIses as free exercises 01' use a bell weighi ug from 2 to 10 Ibs., acnordillg to strength of pupil. . .
III exercises 7, 8,9, use a bcll wClghlllg from 10 to 40 Ibs. Keep elbows alld knees as stiff af; ~~sRihle in all exerciseR except scoops.
Keep bot·h heels on floor in all exer­cises,
especially loin movement.
Do all exel'cises slow without allY jerking act.ioll especially abdominal exer­cises.
It is safer to keep lungs two-thirds inflated while doing these exercises. The most valuable piece of apparatus fo\' whole waist.
li
18
1 Right side jump.
2 Left.
3 Same to right, touch toes.
4 Same to left, touch toos.
o Right Hide jump, yawn aerial.
6 Left side jump, .yawn aerial.
7 Same to right heel ael·ial.
8 Same to left heel aerial.
9 Side jump to right half turn.
10 Side jump to left half turn.
11 Side jump to right inMide half tum.
12 Side jump to left inside half turn.
13 Right side jump and repeat.
14 Left side jUlllp and repeat.
15 Same to right and touch toes.
16 Same to left and touch toes.
11 Same to right and yawn aerial.
18 Same to left and yawn aerial. 19 Same to right and heel aerial. 20 Same to left and heel aerial. 21 Side jump to right outside, half to
right and jump back.
HIGH JUMPS.
22 Side jump to left outside, half to left and jump back. 23 Snme to right and inside, half to right. etc. 24 Same to left and inside, hal f to left, etc.
25 Front jump. 26 Harne half tUI'll to right. 27 Same half tum to left. 28 Same full turn to right. 29 Same full tum to left. 30 Back jump. 31 Front and back jumps. 32 Back and front jump. 33 Jump, jump and scissors. 34 Jump, jump and touch toes, keep heels together and knees &tiff. 35 Jump, jump and yawn aerial. 36 Jump. jump and heel aerial. 37 Jump, jump and half turn to right, landing in puLL string position. 38 Same to left.
3!1
Jump half
tum
to
t'ight
and
back
jump over Mtick.
40
Same to left.
41
Jump and roll over the stick.
42
Jump and frog jump over the stick.
43
Jump,
and porpoise
dive
over
the
stick.
44
Jump, jump and roll ovet·.
45
Jump, jump and frog jump.
46
Jump, jump alld porpoise dive.
Make two little bound jumps, aftel' you lalld keeping hands high ovel'ltead. AN A TOMY JUMPS.
1 Run hop r foot.
2 L foot.
S Run step r foot.
4 Run step 1 foot.
S Run leap r foot, la.nd on boUt feet.
6 Run leap 1 foot.
7 Run hop, step r foot.
8 Run hop, step I foot.
9 Run hop, step and leap with r foot.
10 RUll hop, step and leap with I foot.
11 3 running hops start from r foot.
12 Left foot.
13 3 hops r foot, start standing on one
foot. 14 Left foot. 15 3 mnning funny stl'ides, lead with r
foot,. 16 Left foot. 17 2 running strides and a leap, start
from r foot, strike thighs with hands.
[Continued.]
18
Left foot.
19
Standing broad iump.
20
Two of them.
21
Three of them.
22
3 side jumps, I' side leading.
23
Left side leading.
2·t
3 back jumps.
25
A
running
high .lump, start from
both feet.
26
Same, add scissors.
27
Same, add heel aerial.
28
4 zigzag jumps.
29
3 frog jumps.
30
The water jump.
MAT WORK FOH ONE OR
T~VO lVfEN.
1 Front jump Oil toes.
2 Right side jump.
3 Left side jump.
4 Back jump.
5 Front and back jump.
6 Back and fI"Ont push.
7 Right side jump and back.
8 Lcft side jump and back.
9 Jump, land on right foot.
10 Jump, land on left foot.
11 Stand, hop right foot.
12 Stand, hop left foot.
13 Distance jump.
14 Same outside quarter turn.
15 Inside quarter turn.
16 Outside half turn.
17 luside half turn.
18 Jump, jump, land on toes, hand stiff
at side. 20
19
Same. hands at a frout horizontal.
20
At a vertical.
21
Back of head.
22
Behind back.
23
On hips.
24
Folded in front.
25
Jump, jump, pull string and outside
quarter turn.
26
Same insidr. quarter turn.
27
Scissors heels together.
28
Heel aerial.
29
And roll over.
30
Squat funny foot position.
31
Funny post.
[ Continued.]
32
Same, knees to stl3r1lum, 4 counts as
sample.
33
Same, clap handR.
34
Same, strike chest.
R5
Same, strike front thigh.
36
Same, back thigh.
37
Hame, behind the back.
38
Same, arm pal·t of pull the stl'il,g.
39
Same, leg part of pull the string.
40
Same, and pull Rtl·ill~.
41
Same, and cla.p hands aud feet.
42
Jump, jump, and ontside full tUI'll.
43
Same, and inside full turn.
44
Jar jumps, hands
held
at
a
front,
horizontal.
41)
Same, hands clasped back of head.
46
Same, hand::! held a ta yawn stretch,
clasped, palms up, elbows stiff.
'-

This document contains 28 total pages from cover to cover which includes a one page introduction by L.C. Havener and 20 pages containing exercises by Robert J. Roberts.

Roberts, Robert J.

Press of Sanford and Davis

1888

2011-1-22

Havener, L.C.

Text and images are owned, held, or licensed by Springfield College and are available for personal, non-commercial, and educational use, provided that ownership is properly cited. A credit line is required and should read: Courtesy of Springfield College, Babson Library, Archives and Special Collections. Any commercial use without written permission from Springfield College is strictly prohibited. Other individuals or entities other than, and in addition to, Springfield College may also own copyrights and other propriety rights. The publishing, exhibiting, or broadcasting party assumes all responsibility for clearing reproduction rights and for any infringement of United States copyright law.

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