Part 5
In hurdling, the crouching start is very important. All the form of sprinting should be considered and also there should be perfect form over the hurdles. A girl may be a fast runner, but if she cannot take the hurdles well and quickly she will be defeated by a slower girl who can. Many hurdlers twist toward the side, or, in landing, land too far to one side of hurdle. First the approach from the start to the first hurdle should be carefully measured by strides. The runner should always take just this number of strides. The strides between each hurdle should be counted also. Then a mark should be made in front of each hurdle, from which point the hurdler should always rise to the hurdles. The long low stride is the best over the hurdles. There are two forms of hurdling, that of the leg bent sideways, usually recommended for girls, and the “straight-leg.” For the first, the front leg--leg first over the hurdle in the stride--is bent across the other leg; the arms are stretched out toward the side; the rear leg is trailed over the hurdle; the front foot reaches the ground first, the hurdler landing squarely on the ball of the foot, the toe pointed straight ahead. Personally, I prefer the “straight-leg” hurdle to the “side-leg” style. In the latter the rise over the hurdle is greater, the upright position of the trunk meets more resistance from the air, the landing is made with more of a jar. In the “straight-leg” the stride over hurdle is long and as low as possible; the body is bent as far over the front leg as possible; the front leg shoots over the hurdle straight, for as great a distance as possible, the arm (on same side of body) is forward when leg is; the rear leg is trailed, extending slightly to the side from the thigh to the toe; the weight of body is as far forward as possible, thus enabling a longer stride; the front foot should land on ground, on the ball, toe pointed forward; the rear foot should be ready to shoot out for next stride. My advice is for hurdlers to practice until they are sure of themselves before running in a race. They must not hesitate before hurdles, thus forced to jump off both feet. The rise should be with the least possible effort; the landing should be light, the runner immediately resuming the stride. Never be afraid of a hurdle. Practice until you are perfect and sure of yourself, and sure of the hurdle. Confidence makes you successful.
RUNNING BROAD JUMP.
There are two important parts to the running broad jump--the run and the jump. The run should not be so long as to tire the jumper. The first few strides are slow, then at a mark placed by the jumper the speed increases until the take-off is reached. The momentum gathered in this run aids in the jump greatly, thus it is important that a mark be made the proper number of strides away from the take-off. The foot which takes the jump from the take-off should always be the same one, therefore the strides before the take-off should be carefully observed.
A spring is made when the foot lands on the take-off. It is a foul to step over the take-off. After the jumper has given the best leap possible from the ball of the foot on the take-off, she tries to augment this leap by drawing her legs up under her, throwing her arms up and forward. When nearing ground the feet should shoot forward, the whole body thrown so that the balance is forward. This insures a better landing. The jump should be high. Many coaches teach the girls to jump over a bar, thus forming a habit of getting height. It is always well to fix your eye on a point about four feet high and beyond the distance you can jump. Fix your eye on this at the beginning of the run and keep it there until a landing is made.
STANDING BROAD JUMP.
The jumper stands with both feet on the take-off, toes overlapping the outer edge to get a grip. Many jumpers like to rock back and forth on the toes, knees slightly bent; the arms also are swung gently backward and forward. When the jumper is ready to spring, the arms should be held above the head and brought back with a snap as the spring is made, with the knees bent forward and all the strength concentrated for the jump. As in the running broad, the jump should be high, thus the eyes should be fixed on a spot high and beyond the distance you expect to jump. While in the air, shoot the arms, legs and body as far forward as possible in order to gain distance.
RUNNING HOP, STEP AND JUMP.
The run is the same as in the running broad jump, except at the end instead of jumping you first take a hop, immediately followed by a step and then a jump. The hop ends on the same foot which landed on the take-off; then the step, the opposite foot landing on the ground; then the jump is taken from the foot then on the ground. The greatest effort should be in the jump; the other two should not take such a lot of effort that the speed is slowed up.
RUNNING HIGH JUMP.
As in the running broad jump, the girl should have a mark by which she can tell the point where her speed should be increased. The same foot should always be brought to the same position for jumping; thus, the number of strides should be carefully taken from the mark to the bar every time. Some jumpers approach from the left, some from the right. The spring is taken from the ball of the foot nearest to the bar at a distance determined by practice, usually three to four feet. The nearer leg is thrown over the bar. As the nearer leg is thrown high, the far leg with a strong push leaves the ground; thus, as the near leg is coming down the far leg is going up and over the bar. It is often advisable to throw the body away from the bar.
It is bad form to touch or knock the cross-bar.
STANDING HIGH JUMP.
The form of the standing high is the same, except that the jumper stands about a foot away from the bar, side turned toward it. As in the broad jump, she may gather speed by swinging the arms and rocking on the toes until strength is summoned for the spring. The feet must not leave the ground until the spring is made.
POLE VAULT.
As in the jumps, the pole vaulter must determine her run to the point where the foot makes the spring. She should run slowly until the point for the faster run is marked, then she should gather speed and come to the spot from which spring is taken. The spring should always be taken from the same foot, and the run should always start with this foot.
The pole should be grasped with both hands, the palm of the lower hand facing inward and the top hand outward. The vaulter should grasp the pole at the height of the cross-bar, which she measures on pole at each increase of height and at each trial.
During the run the pole is held across the body, with the hands gripping the pole at proper spot; then the pole is placed in the hole in front of cross-bar and a spring is taken from the foot; the arm underneath should be straight, the one above bent; as the pole swings to a vertical position the body swings up, and if the vaulter is strong enough in the arms she should slide the lower hand up to the top one; an extra push is given to propel the body over the bar as the pole is released. While crossing the bar the body should be arched; in falling, the face should be downward. The landing should be easy and light.
SHOT PUT.
The competitor must stay within the circle and must not step over the toe board. If the shot is held in the right hand, the left side of the body is turned in the direction shot is going; the weight is on the right foot, the left foot and left arm are raised to help the balance of the body; the shot is carried in right hand, which is held up slightly above the shoulder, elbow of right arm bent and well back, and held as close as possible to the ribs. A quick hop forward is taken, the same position is retained; then the body is turned, the weight transferred to the left leg, and as this is done the shot is thrust forward, with the weight and entire strength of body behind the throw; the right foot comes forward to preserve the balance; the toe should be against the springboard.
It is important to learn the correct form in shot putting, thus it is advisable to practice with a light weight.
BASKET BALL THROW.
This throw is similar to the shot put in form, the ball being held high over the body. It is a foul to step outside the circle, 6 feet in diameter. The ball also may be thrown from the flexed wrist position, that is, the ball rests in palm of hand and on the bent wrist. In both the throws the ball is thrown after a spring on the right foot is taken. It is better to throw the ball high.
BASE BALL THROW.
As in the basket ball throw, the base ball throw should have height. The throw must be an overhand throw and the competitor must not step out of the circle. The ball is grasped by some people by the first two fingers and the thumb, the other two fingers are bent into the palm.
HURL BALL THROW.
The regulation hurl ball has a short strap on it. This strap is grasped in one hand; the side of body is turned in direction the ball is going; the ball is carried high overhead and then down, describing a circle; a hop forward is taken, the ball released as it is starting up--this then insures height.
JAVELIN THROW.
The javelin is grasped by one hand or by both hands. The center of balance is found on the javelin; here it is gripped by the hand, the first and second fingers and thumb holding it; the hand should be over the shoulder; a short run should be taken; then, with right foot back and all the weight on it, the javelin is carried back; then the arm, shoulder, and body come quickly forward, the hand releases the javelin and the weight is on the left (forward) foot. The competitor may not cross the board or the mark.
DISCUS THROW.
The discus is thrown in two ways:
1. Free Style.--The discus is held in the palm of the right hand, the edge resting between the first and second joints of the fingers. The flight is guided by means of the index finger. The right hand is swung down and across the body; the right foot is at the rear of circle, the left a little forward; when the right hand has been swung back to the maximum reach of the arm, the thrower should pivot on the left heel, then she should crouch, straighten body and throw the discus, making a spring so that the feet are changed; thus, right foot is back, left forward.
2. Greek Style.--This is generally from a block or pedestal; the competitor, right leg forward, holds the discus in both hands overhead, then the discus is shifted to the right hand, which is brought down and back as far as possible. The knees are bent. Now the knees are straightened, a jump forward is taken and discus is hurled in the air.
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The main difficulty with track athletics is that they are overdone, that is, a girl does not consider her strength. In training a horse, the trainer does not urge it to tear over the course two or three times at full speed. This is just the way some girls think they are improving their running or jumping, getting to the top form sometimes two or three times a day.
It is advisable to practice for form slowly at first, then increase your effort. In this way then your maximum effort can be made when you are perfect in form and condition; not too jaded by overwork to do your best or so used to hurried efforts that your form is neglected.
One of the great troubles with girls in athletics is that they pitch in too strenuously, with too much enthusiasm. This exuberance should be carefully diverted into the proper channels by the coach. Confine yourself to a few events, all of which you can do well. It is a useless waste of energy to spend your strength in events for which you are too tired to perfect your form. Not only do you owe to your coach and your school or college the responsibility for your good health, but to yourself. Therefore never over-exert in track work.
A coach plays a very great part in track athletics and should watch closely over the girls. If any of them seem tired or stale, let them rest for three or four days. Don’t, in your desire and enthusiasm, forget that more harm may be done through overwork and too strict training than in more obvious ways.
How to Conduct a Track Meet
THE COMPETITORS.
Every athlete should be entered in the meet a sufficient time before in order that the places, events and handicaps may be arranged. Handicaps may be granted if a mediocre runner is running with one of stellar ability. Every athlete should have a number.
THE OFFICIALS.
_Referee._--The referee has entire charge of the meet and is responsible for the good conduct of the meet. All fouls are dealt with by her. She may disqualify an offender and give the runner fouled another trial, or allow a new race to be run.
_The Clerk of the Course._--This position deals mainly with the executive part of the meet. The clerk of the course sees that the events are run in order and on scheduled time. She sees that the contestants are called on time for their events. She also assigns the contestants to their places--1st, 2nd, 3rd lane, etc.--for the races.
_Starter._--The starter gives the signal. As a rule, the pistol is the signal for the start. The starter should have a blank cartridge pistol, which she fires up into the air. The signals are: (1) “On your mark!” (2) “Get set!” (3) “Pistol.” The starter may penalize for a false start or for beating the pistol, that is, anticipating the pistol shot. She may disqualify if a runner deliberately starts ahead of the mark.
_Inspectors._--These officials watch for fouls in a race, such as, impeding a runner; coaching during the race; crossing into another lane; grasping tape in hands; knocking over a hurdle.
_Judges at Finish._--These judge the order of the runners at finish line--1st, 2nd, 3rd, etc.
_Timekeeper._--The timekeeper must use a stopwatch and must stand at the finish line. As soon as a runner touches tape or crosses line the timekeeper stops her watch, which was started at pistol shot. There should be at least one timekeeper for each of the first three runners.
_Field Judges._--These judges have entire charge of field events.
_Scorer._--Scorer keeps the official places and times of the participants.
RACES.
_The Start._--First false start is penalized a yard; second, a yard more; third, disqualifies. Any foul during race or start disqualifies. A tape or strand of worsted is stretched (about four feet high) across the track; the winner must breast this tape, arms raised. Every other runner must cross the finish line.
In a hurdle race the hurdles are placed 15 yards from start and 15 yards from finish line, allowing 10 yards in between each hurdle. The hurdler may knock down or over two hurdles and still win, but she is disqualified for the third. No record stands if a hurdle has been knocked over. All other rules for racing hold.
In the relay race the first girl to run starts at pistol; she or each succeeding runner must touch the hand of or hand the baton to the following runner. The last girl running must cross the finish line. No runner may run twice in a relay. All other rules for races are the same.
_Jumping._--Each competitor may have three trials, but she may take but one or two of those if she prefers.
_Running Broad Jump._--It is a foul to touch the ground with the foot on the farther side of the take-off. This counts as one trial. It is a foul to balk, that is, to run over the take-off without jumping. The longest jump is scored. The distance is measured by a field judge from the take-off to the nearest mark left by jumper.
_Standing Broad Jump._--It is a foul to take a preliminary spring or jump or to touch the earth in front of take-off with the foot. Measurement same as running broad jump.
_Running Hop, Step, and Jump._--Fouls and measurements same as running broad.
_Running High Jump._--Each competitor has three trials for each height. Unless she clears the bar without knocking it off it is a failure. It is counted a trial if the runner balks and does not jump. It is counted a trial to grasp the cross-bar. The bar is fixed at different heights; it is also well to measure bar in middle to determine exact height.
_Standing High Jump._--No preliminary jump or spring may be made. Measurement is the same as in running high jump.
_Pole Vault._--Each has three trials for each height. A vaulter is allowed to balk--that is, run without vaulting--but two balks count as a try. If the cross-bar is knocked off it is a failure.
_Weight Throwing._--Each has three trials. The distance is measured from the toe board to the nearest mark left by shot. It is a foul to touch with any part of person over the toe board or out of circle. It is a foul to throw the shot instead of putting it straight out from the shoulder. It counts as a try to drop the shot.
_Base Ball Throw._--Same as shot put.
_Basket Ball Throw._--Same as shot put.
_Javelin Throw._--Same as shot put.
_Discus Throw._--Same as shot put.
_Score._--The score for first place is generally 5 points; second place, 3 points; third, 1 point. If there is a tie the competitors divide the points. If tied for first place, the sum of first and second points is divided; same for tie for second place.
Field Day
Field Day is essentially one on which field sports are participated in. It is usually held annually. By field sports are meant the throws, the weight and jumping events described in the chapter on Track Athletics. Field Day, however, has various interpretations; it may be for celebration, or for exhibitions, or for competition. As the title indicates, Field Day is an out-of-door function.
If it is a gala day for celebration, there may be different kinds of dances--interpretative dances, æsthetic dances, May pole dancing, and folk dances; there may be drills of various kinds, such as are mentioned in the chapter on Gymnastics; there may be tournament meets or games.
Field Day as an exhibition may consist of different dances, drills and sports, or games that have been practised during the year and that are displayed now in order to show the results obtained.
The Field Day in which dancing and drills play an important part is often enlivened by the use of colors. Scarfs, streamers or bands of striking colors lend an effective note to a dance. For the drills a uniform costume with a distinguishing streak of color is the most suitable. As modern people like to be entertained, mock games, “stunts,” and such races as three-legged, sack, and potato, may be used. The object of the “mock games” and “stunts” is to amuse as much as possible. There is very little element of sport that enters in. In the games, players used to certain positions may play entirely different ones; or they may be dressed up in popular “take-offs” (imitations).
The third interpretation of Field Day is one for the purpose of holding competitive sports or games. In fact, Field Day is often held annually to decide the winners or the champions in the sports indulged in during the year; or Field Day is the day of the annual track and field meet. A method for competition in each sport is suggested at the end of each respective chapter.
Walking
There is a vast amount of difference between a real walk and a so-called walk. A saunter along the city streets in high-heeled pumps and clothing too restricted to allow a free stride and room for deep breathing is not a real walk, especially as it usually consists of stops, such as gazing at shop windows or sampling the confections of the various stores. A real walk is entirely different, with the walker reaping all the benefits derivable from fresh air and muscular activity. There are two kinds of real walking--non-competitive and competitive.
To deal first with non-competitive walking, which is for the sheer joy of exercise and fresh air, there are three maxims to be remembered by the walker, namely, distance, form and clothing.
_Distance._--The walker should have an objective point, but the distance should never be longer than can be accomplished without extreme effort. It never pays to over-exert. When tired, the walker should rest or stop, but never give up when the tired feeling is merely imaginary. Cover up well when resting or upon stopping. The main trouble often is that an unaccustomed walker will try to keep pace with a walker of long experience. The unaccustomed walker is then apt to walk too fast, too far or too long. Be conservative in the distance at first, then increase it as your experience increases.
_Form._--Many walkers fail to derive entire benefit from their exercise because they walk badly. The head should be up, shoulders erect, chest forward, so that there is plenty of room for deep breathing. How many walkers fail to breathe deeply and gloriously! How many walkers gasp for breath and puff and plod along the way! Then the arms often are allowed to swing too violently, thus wasting a lot of energy. Watch your arms; don’t let them imitate pump handles. Let them move freely but gently. The legs, of course, are kept straight; the foot should be put down so that the toe and ball of foot are on the ground a fraction of a second before the heel. Be careful that you don’t come thundering down on your heels or come down with the whole foot flat.
_Clothing._--The importance of clothing is often disregarded, for the most part through thoughtlessness. The shoes worn should be comfortable--low-heeled, broad toes, a medium rubber or leather sole. The skirt should be short enough and wide enough to allow perfect freedom of stride. The clothing around the body should be loose enough to allow free play of the muscles and ample chest expansion. Dress warmly, but do not start with so much clothing that you will soon become overheated.
TRAMPS OR HIKES.
One of the most enjoyable forms of walking is a weekly series of tramps or hikes. This is an extremely beneficial form of outdoor exercise for a school or a club to indulge in. Everybody can join in. A leader should be appointed or elected and a committee chosen to arrange a schedule of tramps. Start out with an objective point of local or historical interest that will make a walk of not more than four or five miles for the first attempt. The distance can be gradually increased as the walkers become accustomed until finally they can take all day trips. Such a day spent by a jolly group of girls gives not only valuable physical development but also combines exercise with social enjoyment.
Good advice to the walker is: Breathe deeply; walk briskly; take a walk as often and as regularly as possible although it may be but a short one.
COMPETITIVE WALKING.
Competitive walking may be for distance--greatest distance in a set time; or for time--fastest time for a set distance. As in all competitive sports, competitive walking should be watched for over-exertion, nerve strain and exhaustion. In the walk the arms are bent; one foot must be on the ground when other is off or the official will call a foul for running. The form is called the “heel and toe” walk, the heel of one foot leaving the ground as the toe of other foot comes down.
The rules for walking are very similar to those of running or sprinting. The competitor must start from behind a starting line, at a given signal, usually a gun. The distance of the race is measured and there is either a tape to be breasted or a finish line on the track to be crossed. False starts are penalized as in track (Page 65). Two fouls making the offender liable to disqualification are: running, i. e., having both feet off the ground at the same time; interfering with or impeding another competitor.