Chapter 31

MANUAL OF PHYSICAL TRAINING

(EXTRACTS)

METHODS

=825.= In the employment of the various forms of physical training it is necessary that well-defined methods should be introduced in order that the object of this training may be attained in the most thorough and systematic manner. Whenever it is possible this work should be conducted out of doors. In planning these methods the following factors must be considered:

(_a_) The condition and physical aptitude of the men.

(_b_) The facilities.

(_c_) The time.

The question of the _physical aptitude_ and _general condition_, etc., of the men is a very important one, and it should always determine the nature and extent of the task expected of them; never should the work be made the determining factor. In general, it is advisable to divide the men into three classes, viz., the recruit class, the intermediate class, and the advanced class. The work for each class should fit the capabilities of the members of that class and in every class it should be arranged progressively.

_Facilities_ are necessarily to be considered in any plan of instruction, but as most posts are now equipped with better than average facilities the plan laid down in this Manual will answer all purposes.

_Time_ is a decidedly important factor, and no plan can be made unless those in charge of this work know exactly how much time they have at their disposal. During the suspension of drills five periods a week, each of 45 minutes duration, should be devoted to physical training; during the drill period a 15-minute drill in setting-up exercises should be ordered on drill days. The time of day, too, is important. _When possible, these drills should be held in the morning about two hours after breakfast, and at no time should they be held immediately before or after a meal._

Insist upon accurate and precise execution of every movement. By doing so those other essential qualities, besides strength and endurance--activity, agility, gracefulness, and accuracy--will also be developed.

Exercises which require activity and agility, rather than those that require strength only, should be selected.

It should be constantly borne in mind that these exercises are the means and not the end; and if there be a doubt in the mind of the instructor as to the effect of an exercise, it is always well to err upon the side of safety. _Underdoing is rectifiable; overdoing is often not._ The object of this work is not the development of expert gymnasts, but the development of physically sound men by means of a system in which the chances of bodily injury are reduced to a minimum. When individuals show a special aptitude for gymnastics they may be encouraged, within limits, to improve this ability, but never at the expense of their fellows.

The drill should be made as attractive as possible, and this can best be accomplished by employing the mind as well as the body. The movements should be as varied as possible, thus constantly offering the men something new to make them keep their minds on their work. A movement many times repeated presents no attraction and is executed in a purely mechanical manner, which should always be discountenanced.

Short and frequent drills should be given in preference to long ones, which are liable to exhaust all concerned, and exhaustion means lack of interest and benefit. All movements should be carefully explained, and, if necessary, illustrated by the instructor.

The lesson should begin with the less violent exercises, gradually working up to those that are more so, then gradually working back to the simpler ones, so that the men at the close of the drill will be in as nearly a normal condition as possible.

When one portion of the body is being exercised, care should be taken that the other parts remain quiet as far as the conformation of the body will allow. The men must learn to exercise any one part of the body independent of the other part.

Everything in connection with physical training should be such that the men look forward to it with pleasure, not with dread, for the mind exerts more influence over the human body than all the gymnastic paraphernalia that was ever invented.

Exercise should be carried on as much as possible in the open air; at all times in pure, dry air.

Never exercise the men to the point of exhaustion. If there is evidence of panting, faintness, fatigue, or pain, the exercise should be stopped at once, for it is nature's way of saying "too much."

By constant practice the men should learn to breathe slowly through the nostrils during all exercises, especially running.

A fundamental condition of exercise is unimpeded respiration. Proper breathing should always be insisted upon; "holding the breath" and breathing only when it can no longer be held is injurious. Every exercise should be accompanied by an unimpeded and, if possible, by an uninterrupted act of respiration, the inspiration and respiration of which depends to a great extent upon the nature of the exercise. Inhalation should always accompany that part of an exercise which tends to elevate and distend the thorax--as raising arms over head laterally, for instance; while that part of an exercise which exerts a pressure against the walls of the chest should be accompanied by exhalation, as for example, lowering arms laterally from shoulders or overhead.

If after exercising, the breathing becomes labored and distressed, it is an unmistakable sign that the work has been excessive. Such excessiveness is not infrequently the cause of serious injury to the heart and lungs or to both. In cases where exercise produces palpitation, labored respiration, etc., it is advisable to recommend absolute rest, or to order the execution of such exercises as will relieve the oppressed and overtaxed organ. Leg exercises slowly executed will afford great relief. By drawing the blood from the upper to the lower extremities they equalize the circulation, thereby lessening the heart's action and quieting the respiration.

_Never exercise immediately after a meal_; digestion is more important at this time than extraneous exercise.

_Never eat or drink immediately after exercise_; allow the body to recover its normal condition first, and the most beneficial results will follow. If necessary, pure water, not too cold, may be taken in small quantities, but the exercise should be continued, especially if in a state of perspiration.

Never, if at all possible, allow the underclothing to dry on the body. Muscular action produces an unusual amount of bodily heat; this should be lost gradually, otherwise the body will be chilled; hence, after exercise, never remove clothing to cool off, but, on the contrary, wear some wrap in addition. In like manner, be well wrapped on leaving the gymnasium.

Cold baths, especially when the body is heated, as in the case after exercising violently, should be discouraged. In individual instances such baths may appear apparently beneficial, or at least not injurious; in a majority of cases, however, they can not be used with impunity. Tepid baths are recommended. When impossible to bathe, the flannels worn while exercising should be stripped off; the body sponged with tepid water, and then rubbed thoroughly with coarse towels. After such a sponge the body should be clothed in clean, warm clothing.

Flannel is the best material to wear next to the body during physical drill, as it absorbs the perspiration, protects the body against drafts and, in a mild manner, excites the skin. When the conditions permit it the men may be exercised in the ordinary athletic costume, sleeveless shirt, flappers, socks, and gymnasium shoes.

COMMANDS--SETTING-UP EXERCISES

COMMANDS

=826.= There are two kinds of commands:

The preparatory indicates the movement to be executed.

The command of execution causes the execution.

In the command: =1. Arms forward, 2. RAISE=, the words =Arms forward= constitute the preparatory command, and =RAISE= the command of execution. Preparatory commands are printed in =bold face=, and those of execution in =CAPITALS=.

The tone of command is animated, distinct, and of a loudness proportioned to the number of men for whom it is intended.

The various movements comprising an exercise are executed by commands and, unless otherwise indicated, the continuation of an exercise is carried out by repeating the command, which usually takes the form of numerals the numbers depending upon the number of movements, that an exercise comprises. Thus, if an exercise consists of two movements, the counts will be one, two; or if it consists of eight movements, the counts will be correspondingly increased; thus every movement is designated by a separate command.

Occasionally, especially in exercises that are to be executed slowly, words rather than numerals are used, and these must be indicative of the nature of the various movements.

In the continuation of an exercise the preparatory command is explanatory, the command of execution causes the execution and the _continuation is caused by a repetition of numerals_ denoting the number of movements required, or of words describing the movements if words are used. The numerals or words preceding the command =halt= should always be given with a rising inflection on the first numeral or word of command of the last repetition of the exercise in order to prepare the men for the command =halt=.

For example:

=1. Arms to thrust, 2. RAISE, 3. Thrust arms upward, 4. EXERCISE, ONE, TWO, ONE, TWO, ONE, HALT=; the rising inflection preparatory to the command halt being placed on the "one" preceding the "=halt=."

Each command must indicate, by its tone, how that particular movement is to be executed; thus, if an exercise consists of two movements, one of which is to be energized, the command corresponding to that movement must be emphasized.

Judgment must be used in giving commands, for rarely is the cadence of two movements alike; and a command should not only indicate the cadence of an exercise, but also the nature of its execution.

Thus, many of the arm exercises are short and snappy; hence the command should be given in a smart tone of voice, and the interval between the commands should be short.

The leg exercises can not be executed as quickly as those of the arms; therefore, the commands should be slightly drawn out and follow one another in slow succession.

The trunk exercises, owing to the deliberateness of execution, should be considerably drawn out and follow one another in slow succession.

The antagonistic exercises, where one group of muscles is made to antagonize another, tensing exercises, the commands are drawn still more. In these exercises words are preferable to numerals. In fact it should be the object of the instructor to convey to the men, by the manner of his command, exactly the nature of the exercise.

All commands should be given in a clear and distinct tone of voice, articulation should be distinct, and an effort should be made to cultivate a voice which will inspire the men with enthusiasm and tend to make them execute the exercises with willingness, snap, and precision. It is not the volume, but the quality, of the voice which is necessary to successful instruction.

THE POSITION OF ATTENTION

=827.= This is the position an unarmed dismounted soldier assumes when in ranks. During the setting-up exercises, it is assumed whenever the command attention is given by the instructor.

Having allowed his men to rest, the instructor commands: =1. Squad, 2. ATTENTION.= Figs. A and B.

The words =class=, =section=, or =company= may be substituted for the word "squad."

At the command =attention=, the men will quickly assume and retain the following position:

Heels on same line and as near each other as the conformation of the man permits.

Feet turned out equally and forming an angle of about 45 degrees.

Knees straight without stiffness.

The body erect on the hips, the spine extended throughout its entire length.

The shoulders falling naturally, are forced back until they are square.

Chest arched and slightly raised.

The arms hang naturally; thumbs along seams of trousers; back of hands out and elbows turned back.

Head erect, chin drawn in so that the axis of the head and neck is vertical; eyes straight to the front and, when the nature of the terrain permits it, fixed on an object at their own height.

Too much attention can not be given to this position, and instructors are cautioned to insist that the men accustom themselves to it. As a rule, it is so exaggerated that it not only becomes ridiculous, but positively harmful. The men must be taught to assume a natural and graceful position, one from which all rigidity is eliminated and from which action is possible without first relaxing muscles that have been constrained in an effort to maintain the position of attention. In other words, cooerdination rather than strength should be depended upon.

In the position described the weight rests principally upon the balls of the feet, the heels resting lightly upon the ground.

The knees are extended easily, but never locked.

The body is now inclined forward until the front of the thighs is directly over the point of the toes; the hips are square and the waist is extended by the erection of the entire spine, but never to such a degree that mobility of the waist is lost.

In extending the spine, the chest is naturally arched and the abdomen is drawn in, but never to the extent where it interferes with respiration.

In extending the spinal column, the shoulders must not be raised, but held loosely in normal position and forced back until the points of the shoulders are at right angles with an anterior-posterior plane running through the shoulders.

The chin should be square; i. e., horizontal and forced back enough to bring the neck in a vertical plane; the eyes fixed to the front and the object on which they are fixed must be at their own height whenever the nature of the terrain permits it.

When properly assumed, a vertical line drawn from the top of the head should pass in front of the ear, just in front of the shoulder and of the thigh, and find its base at the balls of the feet.

All muscles should be contracted only enough to maintain this position, which at all times should be a lithesome one, that can be maintained for a long period without fatigue--one that makes for activity and that is based upon a correct anatomical and physiological basis.

Instructors will correct the position of attention of every man individually and they will ascertain, when the position has been properly assumed, whether the men are "on their toes," i. e., carrying the weight on the balls of the feet, whether they are able to respire properly, and whether they find a strain across the small of the back, which should be as flat as possible. This should be repeated until the men are able to assume the position correctly without restraint or rigidity.

At the command =rest= or =at ease= the men, while carrying out the provisions of the drill regulations, should be cautioned to avoid assuming any position that has a tendency to nullify the object of the position of attention; standing on leg for instance; allowing the shoulders to slope forward; drooping the head; folding arms across chest, etc. The weight should always be distributed equally upon both legs; the head, trunk, and shoulders remain erect and the arms held in a position that does not restrict the chest or derange the shoulders. The positions illustrated here have been found most efficacious. Figs. C. and D.

FORMATIONS

=828.= The men form in a single or double rank, the tallest men on the right.

The instructor commands: =1. Count off.=

At this command, all except the right file execute "=eyes right=" and, beginning on the right, the men in each rank count 1, 2, 3, 4; each man turns his head and eyes to the front as he counts.

The instructor then commands: =1. Take distance, 2. MARCH, 3. Squad, 4. HALT.=

At the command =march=, No. 1 of the front rank moves straight to the front; Nos. 2, 3, and 4 of the front and Nos. 1, 2, 3, and 4 of the rear rank in the order named move straight to the front, each stepping off, so as to follow the preceding man at four paces; the command halt is given when all have their distances.

If it is desired that a less distance than four paces be taken, the distance desired should be indicated in the preparatory command. The men of the squad may be caused to cover No. 1 front rank by command cover.

The instructor then commands: =1. Right (left), 2. FACE, 3. COVER.=

At these commands the men face in the direction indicated and cover in file.

To assemble the squad the instructor commands: =1. Right (left), 2. FACE, 3. Assemble, 4. MARCH.=

After facing and at command march, No. 1 of the front rank stands fast, the other members of both ranks resuming their original positions, or for convenience in the gymnasium they may be assembled to the rear, in which case the assemblage is made on No. 4 of the rear rank.

Unless otherwise indicated, the guide is =always right=.

SPECIAL TRAINING

=829.= In addition to the regular squad or class work instructors should, when they notice a physical defect in any man, recommend some exercise which will tend to correct it.

The most common physical defects and corresponding corrective exercises are noted here.

DROOPING HEAD

=830.= Exercise the muscles of the neck by bending, turning, and circling the head, muscles tense.

ROUND AND STOOPED SHOULDERS

=831.= Stretch arms sideward from front horizontal, turning palms upward, muscles tense.

Swing arms forward and backward, muscles relaxed.

Circle arms forward and backward slowly, energize backward motion, muscles tense; forward motion with muscles relaxed.

Circle shoulders backward, move them forward first, then raise them, then move them backward as far as possible in the raised position, muscles tense, and then lower to normal position, muscles relaxed.

WEAK BACK

=832.= Bend trunk forward as far as possible and erect it slowly.

Bend trunk forward, back arched and head thrown back.

Bend trunk sideward, without moving hips out of normal position, right and left.

Lie on floor, face down, and raise head and shoulders.

WEAK ABDOMEN

=833.= Circle trunk right or left.

Bend trunk backward or obliquely backward.

Bend head and trunk backward without moving hips out of normal plane.

Lie on floor, face up, and raise head and shoulders slightly; or to sitting position or raise legs slightly; or to a vertical position.

_To increase depth and width of chest_

Arm stretchings, sideward and upward, muscles tense.

Same, with deep inhalations.

Arm swings and arm circles outward, away from the body.

Raise extended arms over head laterally and cross them behind the head.

Breathing exercises in connection with arm and shoulder exercises.

STARTING POSITIONS

=834.= In nearly all the arm exercises it is necessary to hold the arms in some fixed position from which the exercises can be most advantageously executed, and to which position the arms are again returned upon completing the exercise. These positions are termed =starting positions=; and though it may not be absolutely necessary to assume one of them before or during the employment of any other portion of the body, it is advisable to do so, since they give to the exercise a finished, uniform, and graceful appearance.

In the following positions, at the command =down=, resume the =attention=. Practice in assuming the starting position may be had by repeating the commands of execution, such as =raise, down=.

=835.= While the exercises given below have been grouped for convenient reference, into arm exercises, trunk exercises, leg exercises, etc., one entire group _must not_ be given and then the next and so on.

_Always bear in mind that the best results are obtained when those exercises which affect the extensor muscles chiefly are followed by those affecting the flexors; i. e., flexion should always be followed by extension, or vice versa. It is also advisable that a movement requiring a considerable amount of muscular exertion should be followed by one in which this exertion is reduced to a minimum. As a rule, especially in the setting-up exercises, one portion of the body should not be exercised successively; thus, arm exercises should be followed by a trunk exercise, and that in turn by a leg, shoulder, and neck exercise._

ARM EXERCISES

=836.= Intervals having been taken and attention assumed, the instructor commands:

=1. Arms forward, 2. RAISE, 3. Arms, 4. DOWN.= Fig. 1.

At the command =raise=, raise the arms to the front smartly, extended to their full length, till the hands are in front of and at the height of the shoulders, palms down, fingers extended and joined, thumbs under forefingers. At =Arms, DOWN=, resume position of attention.

=1. Arms upward 2. RAISE, 3. Arms, 4. DOWN.= Fig. 2.

At the command =raise=, raise the arms from the sides, extended to their full length, with the forward movement, until they are vertically overhead, backs of hands turned outward, fingers as in 1.

This position may also be assumed by raising the arms laterally until vertical. The instructor cautions which way he desires it done.

=1. Arms backward, 2. CROSS, 3. Arms, 4. DOWN.= Fig. 3.

At the command =cross=, the arms are folded across the back; hands grasping forearms.

=1. Arms to thrust, 2. RAISE, 3. Arms, 4. DOWN.= Fig. 4.

At the command =raise=, raise the forearms to the front until horizontal, elbow forced back, upper arms against the chest, hands tightly closed, knuckles down.

=1. Hands on hips, 2. PLACE, 3. Arms, 4. DOWN.= Fig. 5.

At the command =place=, place the hands on the hips, the finger tips in line with trouser seams; fingers extended and joined, thumbs to the rear, elbows pressed back.

_Combination of arm exercises_

=1. Arms to thrust, 2. RAISE, 3. THRUST ARMS FORWARD; SWING THEM SIDEWARD, FORWARD, AND BACK TO POSITION.=

Four counts; repeat 8 to 10 times.

The arms are thrust forward, then relaxed and swung sideward, then forward and finally brought back to position, pressing elbows well to the rear; execute moderately fast; exhale on the first and third and inhale on the second and fourth counts.

SETTING-UP EXERCISES

=837.= As has been stated previously, the setting-up exercises form the basis upon which the entire system of physical training in the service is founded. Therefore too much importance can not be attached to them. Through the number and variety of movements they offer it is possible to develop the body harmoniously with little if any danger of injurious results. They develop the muscles and impart vigor and tone to the vital organs and assist them in their functions; they develop endurance and are important factors in the development of smartness, grace, and precision. They should be assiduously practiced. The fact that they require no apparatus of any description makes it possible to do this out of doors or even in the most restricted room, proper sanitary conditions being the only adjunct upon which their success is dependent. No physical training drill is complete without them. They should always precede the more strenuous forms of training, as they prepare the body for the greater exertion these forms demand.

At the discretion of instructors these exercises may be substituted by others of a similar character. Instructors are cautioned, however, to employ all the parts of the body in every lesson and to suit the exercise as far as practicable to the natural function of the particular part of the body which they employ.

In these lessons only the preparatory command is given here; the command of execution, which is invariably =Exercise=, and the commands of continuance, as well as the command to discontinue, having been explained are omitted.

Every preparatory command should convey a definite description of the exercise required; by doing so long explanations are avoided and the men will not be compelled to memorize the various movements.

RECRUIT INSTRUCTION

_First Series_

Position of attention, from =at ease= and =rest=.

Starting position, Figs. 1 to 5.

TRUNK EXERCISES

=838. 1. Hands on hips, 2. PLACE, 3. QUARTER BEND TRUNK FORWARD.=

Two counts; repeat 8 to 10 times, Fig. 6.

The trunk is inclined forward at the waist about 45 deg. and then extended again; the hips are as perpendicular as possible; execute slowly; exhale on first and inhale and raise chest on second count.

By substituting the words _half_ or _full_ for the word quarter in the command, the half bend, Fig. 7, and full bend exercise can be given.

=1. Hands on hips, 2. PLACE, 3. BEND TRUNK BACKWARD.=

Two counts; repeat 6 to 8 times, Fig. 8.

The trunk is bent backward as far as possible; head and shoulders fixed; knees extended; feet firmly on the ground; hips as nearly perpendicular as possible; in recovering care should be taken not to sway forward; execute slowly; inhale on first and exhale on second count.

=1. Hands on hips, 2. PLACE, 3. BEND TRUNK SIDEWARD, RIGHT OR LEFT.=

Two counts; repeat 6 to 8 times, Fig. 9.

The trunk, stretched at the waist, is inclined sideward as far as possible; head and shoulders fixed; knees extended and feet firmly on the ground; execute slowly; inhale on first and exhale on second count.

If an additional exercise is desired, by commanding: =CIRCLE TRUNK RIGHT or LEFT= a combination of the above trunk exercises is obtained.

LEG EXERCISES

=839. 1. Hands on hips, 2. PLACE, 3. QUARTER BEND KNEES.=

Two counts; repeat 8 to 10 times, Fig. 10.

The knees are flexed until the point of the knee is directly over the toes; whole foot remains on ground; heels closed; head and body erect; execute moderately fast, emphasizing the extension; breathe naturally.

By substituting the words _half_ or _full_ for the word quarter in the command the half bend and full bend, Fig. 11, exercises can be given.

=1. Hands on hips, 2. PLACE, 3. RAISE KNEE.=

Two counts; repeat 10 to 12 times. Fig. 12.

The thigh and knee are flexed until they are at right angles, thigh horizontal: toes depressed; the right knee is raised at =one= and the left at =two=; trunk and head erect; execute in cadence of quick time; breathe naturally.

SHOULDER EXERCISE

=840. 1. Arms to thrust, 2. RAISE, 3. MOVE SHOULDERS FORWARD, UP, BACK, AND DOWN.=

Four counts; repeat 8 to 10 times.

The shoulders are relaxed and brought forward; in that position they are raised: then they are forced back without lowering them; and then they are dropped back to position; execute slowly; exhale on the first; inhale on the second and third and exhale on the last count.

NECK EXERCISE

=841. 1. Arms to thrust, 2. RAISE, 3. TURN HEAD RIGHT, OR LEFT.=

Two counts; repeat 6 to 10 times, Fig. 13.

The head, chin square, is turned to the right, or left as far as possible, muscles of the neck being stretched; shoulders remain square; execute slowly: breathe naturally.

To vary this exercise the head may be _bent forward and to the rear_ by substituting the proper commands.

BREATHING EXERCISE

=842. 1. Breathing exercise, 2. INHALE, 3. EXHALE.=

At =inhale= the arms are stretched forward overhead and the lungs are inflated; at =exhale= the arms are lowered laterally and the lungs deflated; execute slowly; repeat four times.

TOE EXERCISE

=843. 1. Arms backward, 2. CROSS, 3. RISE ON TOES.=

Two counts; repeat 8 to 10 times, Fig. 14.

The body is raised smartly until the toes and ankles are extended as much as possible; heels closed; head and trunk erect; in recovering position heels are lowered gently; breathe naturally.

COMBINATION EXERCISE

=844.= This exercise brings into play practically all of the muscles that have been used in the preceding exercises.

=1. LEANING REST IN FOUR COUNTS.=

Repeat 6 to 8 times, Figs. 15, 16.

At =one= knees are bent to squatting position, hands on the ground between knees; at =two= the legs are extended backward to the leaning rest; at =three= the first position is resumed, and at =four= the position of attention; hands should be directly under shoulders; back arched; knees straight; head fixed; execute moderately fast; breathe naturally.

WALKING AND MARCHING

=845.= The length of the full step in quick time is 30 inches, measured from heel to heel, and the cadence is at the rate of 120 steps per minute.

Proper posture and carriage have ever been considered very important in the training of soldiers. In marching, the head and trunk should remain immobile, but without stiffness; as the left foot is carried forward the right forearm is swung forward and inward obliquely across the body until the thumb, knuckles being turned out, reaches a point about the height of the belt plate. The upper arm does not move beyond the perpendicular plane while the forearm is swung forward, though the arm hangs loosely from the shoulder joint. The forearm swing ends precisely at the moment the left heel strikes the ground; the arm is then relaxed and allowed to swing down and backward by its own weight until it reaches a point where the thumb is about the breadth of a hand to the rear of the buttocks. As the right arm swings back, the left arm is swung forward with the right leg. The forward motion of the arm assists the body in marching by throwing the weight forward and inward upon the opposite foot as it is planted. The head is held erect; body well stretched from the waist; chest arched; and there should be no rotary motion of the body about the spine.

As the leg is thrown forward the knee is smartly extended, the heel striking the ground first.

The instructor having explained the principles and illustrated the step and arm swing, commands: =1. Forward, 2. MARCH=--and to halt the squad he commands: =1. Squad, 2. HALT.=

In executing the setting-up exercises on the march the cadence should at first be given slowly and gradually increased as the men become more expert; some exercises require a slow and others a faster pace; it is best in these cases to allow the cadence of the exercise to determine the cadence of the step.

The men should march in a single file at proved intervals. The command that causes and discontinues the execution should be given as the left foot strikes the ground.

On the march, to discontinue the exercise, command: =1. Quick time, 2. MARCH=, instead of =HALT=, as when at rest.

All of the arm, wrist, finger, and shoulder exercises, and some of the trunk and neck, may be executed on the march by the same commands and means as when at rest.

The following leg and foot exercises are executed at the command march; the execution always beginning with the left leg or foot.

1. =1. On toes, 2. MARCH.= 2. =1. On heels, 2. MARCH.= 3. =1. On right heel and left toe, 2. MARCH.= 4. =1. On left heel and right toe, 2. MARCH.= 5. =1. On toes with knees stiff, 2. MARCH.= 6. =1. Swing extended leg forward, ankle high, 2. MARCH.= 7. =1. Swing extended leg forward, knee high, 2. MARCH.= 8. =1. Swing extended leg forward, waist high, 2. MARCH.= 9. =1. Swing extended leg forward, shoulder high, 2. MARCH.= 10. =1. Raise heels, 2. MARCH.= 11. =1. Raise knees, thigh horizontal, 2. MARCH.= 12. =1. Raise knees, chest high, 2. MARCH.= 13. =1. Circle extended leg forward, ankle high, 2. MARCH.= 14. =1. Circle extended leg forward, knee high, 2. MARCH.= 15. =1. Circle extended leg forward, waist high, 2. MARCH.= 16. =1. Swing extended leg backward, 2. MARCH.= 17. =1. Swing extended leg sideward, 2. MARCH.= 18. =1. Raise knee and extend leg forward, 2. MARCH.= 19. =1. Raise heels and extend leg forward, 2. MARCH.=

DOUBLE TIMING

=846.= The length of the step in double time is 36 inches; the cadence is at the rate of 180 steps per minute. To march in double time the instructor commands: =1. Double time, 2. MARCH.=

If at a halt, at the first command shift the weight of the body to the right leg. At the command =march= raise the forearms, fingers closed; to a horizontal position along the waist line; take up an easy run with the step and cadence of double time, allowing a natural swinging motion to the arms inward and upward in the direction of the opposite shoulder.

In marching in quick time, at the command =march=, given as either foot strikes the ground, take one step in quick time, and then step off in double time.

When marching in double time and in running the men breathe as much as possible through the nose, keeping the mouth closed.

A few minutes at the beginning of the setting-up exercises should be devoted to double timing. From lasting only a few minutes at the start it may be gradually increased, so that daily drills should enable the men at the end of five or six months to double time 15 or 20 minutes without becoming fatigued or distressed.

After the double time the men should be marched for several minutes at quick time; after this the instructor should command:

=1. Route step, 2. MARCH.=

In marching at route step, the men are not required to preserve silence nor keep the step; if marching at proved intervals, the latter is preserved.

To resume the cadence step in quick time, the instructor commands: =1. Squad, 2. ATTENTION.=

Great care must be exercised concerning the duration of the double time and the speed and duration of the run. The demands made Upon the men should be increased gradually.

When exercise rather than distance is desired, the running should be done on the balls of the feet, heels raised from the ground.

DOUBLE TIMING EXERCISES

While the men are double timing the instructor may vary the position of the arms by commanding:

1. =1. Arms forward, 2. RAISE.= 2. =1. Arms sideward, 2. RAISE.= 3. =1. Arms upward, 2. RAISE.= 4. =1. Hands on hips, 2. PLACE.= 5. =1. Hands on shoulders, 2. PLACE.= 6. =1. Arms forward, 2. CROSS.= 7. =1. Arms backward, 2. CROSS.=

At the command =down=, the double-time position for the arms and hands is resumed.

RIFLE EXERCISES

=847.= The object of these exercises, which may also be performed with wands or bar bells, is to develop the muscles of the arms, shoulders, and back so that the men will become accustomed to the weight of the piece and learn to wield it with that "handiness" so essential to its successful use. When these exercises are combined with movements of the various other parts of the body, they serve as a splendid, though rather strenuous, method for the all-round development of the men. As the weight of the piece is considerable, instructors are cautioned to be reasonable in their demands. Far better results are obtained if these exercises are performed at commands than when they are grouped and performed for spectacular purposes.

All the exercises start from the starting position, which is the low extended arm horizontal position in front of the body, arms straight; the right hand grasping the small of the stock and the left hand the barrel; the knuckles turned to the front and the distance between the hands slightly greater than the width of the shoulders. Fig. 17.

This position is assumed at the command: =1. Starting, 2. POSITION=; at the command =position= the piece is brought to the port and lowered to the front horizontal snappily.

To recover the position of order, command: =1. Order, 2. Arms=; the piece is first brought to the port and then to the order.

RIFLE DRILL COMBINATION

The following exercises consist of four movements, the third position always corresponding to the first position and the fourth to the starting position. When performed as a musical drill, the instructions laid down in that lesson are applicable here.

All exercises begin and end with the first or starting position. Fig. 17.

The form of command is, for example:

(Being at the starting position)

=1. First group, 2. FIRST, EXERCISE=;

=1. Second group, 2. THIRD, EXERCISE=;

Etc., Etc.

FIRST GROUP

=848.= _First Exercise_

Counts

1-2. Raise piece to bent arm front horizontal, shoulder high, and stride forward right, Fig. 18;

3-4. Face to the left on both heels and extend piece upward, Fig. 19;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=849.= _Second Exercise_

1-2. Raise piece to extended high horizontal, and stride sideward right, Fig. 20;

3-4. Bend right knee and lower piece to left horizontal, Fig. 21;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=850.= _Third Exercise_

1-2. Raise piece to high side perpendicular on the left, left hand up, and stride backward right, Fig. 22;

3-4. Face about on heels and swing piece down and up to high side perpendicular on the right, Fig. 23;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=851.= _Fourth Exercise_

1-2. Raise piece to extended high horizontal, and stride obliquely forward right, Fig. 24;

3-4. Face about on heels and lower piece to horizontal on shoulders; Fig. 25;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

SECOND GROUP

=852.= _First Exercise_

1-2. Lower piece to front extended horizontal and bend trunk forward, Fig. 26;

3-4. Lunge obliquely forward right and raise piece to right oblique, left hand at shoulder, Fig. 27;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=853.= _Second Exercise_

1-2. Raise piece to high perpendicular on the left, left hand up, and bend trunk sideward right, Fig. 28;

3-4. Lunge sideward right and swing piece down and up to right high perpendicular, right hand up, Fig. 29;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=854.= _Third Exercise_

1-2. Raise piece to high extended arm horizontal and bend trunk backward, Fig. 30;

3-4. Lunge forward right, and swing piece to side horizontal, left hand to the rear, Fig. 31;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=855.= _Fourth Exercise_

1-2. Raise piece to right high perpendicular and side step position left, Fig. 32;

3-4. Lunge sideward left and swing piece to left high perpendicular, Fig. 33;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

THIRD GROUP

=856.= _First Exercise_

1-2. Raise piece to front bent horizontal, arms crossed, left over right; lunge sideward right and bend trunk sideward right, Fig. 34;

3-4. Extend right knee and bend trunk to the left, bending left knee and recrossing arms, left over right, Fig. 35;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=857.= _Second Exercise_

1-2. Raise piece to bent arm horizontal; face right and lunge forward right and bend trunk forward, Fig. 36;

3-4. Raise trunk and turn to the left on both heels and extend piece overhead, Fig. 37;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=858.= _Third Exercise_

1-2. Raise piece to left high horizontal; lunge forward right, Fig. 38;

3-4. Bend trunk forward and swing piece to extended low horizontal, Fig. 39;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

=859.= _Fourth Exercise_

1-2. Raise piece to high extended horizontal and hop to side straddle position, Fig. 40;

3-4. Bend trunk forward and swing piece to extended low horizontal, left hand between legs, right hand forward, Fig. 41;

5-6. Resume first position;

7-8. Resume starting position.

Repeat left, right, left.

GYMNASTIC CONTESTS

=860.= These exercises are those in which the benefits are lost sight of in the pleasure their attainment provides, which in the case of these contests is the vanquishing of an opponent. The men are pitted against each other in pairs; age, height, weight, and general physical aptitude being the determining factors in the selection.

In the contests in which superiority is dependent upon skill and agility no restrictions need be placed upon the efforts of the contestants; but in those that are a test of strength and endurance it is well to call a contest a "draw," when the men are equally matched and the contest is likely to be drawn out to the point of exhaustion of one or both contestants.

It is recommended that these contests be indulged in once or twice a month and then at the conclusion of the regular drill.

Contests that require skill and agility should alternate with those that depend upon force and endurance. In order to facilitate the instruction a number of pairs should be engaged at the same time.

1. Cane wrestling: The cane to be about an inch in diameter and a yard long, ends rounded. It is grasped with the right hand at the end, knuckles down, and with the left hand, knuckles up, inside of and close to the opponent's right hand. Endeavor is then made to wrest the cane from the opponent. Loss of grip with either hand loses the bout.

2. Cane twisting. Same cane as in 1. Contestants grasp it as in 1, only the knuckles of both hands are up, and the arms are extended overhead. Object: The contestants endeavor to make the cane revolve in their opponent's hand without allowing it to do so in their own. The cane must be forced down.

3. Cane pulling: Contestants sit on the ground, facing each other, legs straight and the soles of the feet in contact. The cane is grasped as in 2 but close to the feet. Object: To pull the opponent to his feet. The legs throughout the contest must be kept rigid.

4. "Bucked" contest: Contestants sit on the ground "bucked"; i. e., the cane is passed under the knees, which are drawn up, and the arms passed under the cane with the fingers laced in front of the ankles. Object: To get the toes under those of the opponent and roll him over.

5. Single pole pushing: Contestants grasp end of pole, 6 feet long and 2 inches thick, and brace themselves. Object: To push the opponent out of position.

6. Double pole pushing: The poles are placed under the arms close to the arm pits, ends projecting. Object: Same as in 5.

7. Double pole pulling: Position as in 6 but standing back to back. Object: To pull the opponent out of position.

8. "Cock fight": Contestants hop on one leg with the arms folded closely over the chest. Object: by butting with the fleshy part of the shoulder without raising the arms, or by dodging to make the opponent change his feet or touch the floor with his hand or other part of his body.

9. One-legged tug of war: Contestants hop on one leg and grasp hands firmly. Object: To pull the opponent forward or make him place the raised foot on the floor.

10. The "siege": One contestant stands with one foot in a circle 14 inches in diameter, the other foot outside, and the arms folded as in 8. Two other contestants, each hopping on one leg, endeavor to dislodge the one in the circle by butting him with the shoulder. The besieged one is defeated in case he raises the foot in the circle, or removes it entirely from the circle. The besiegers are defeated in case they change feet or touch the floor as in 8. As soon as either of the latter is defeated his place is immediately filled, so that there are always two of them. The besieged should resort to volting, ducking, etc., rather than to depend upon his strength.

11. One-armed tug: Contestants stand facing each other; right hands grasped, feet apart. Object: Without moving feet, to pull the opponent forward. Shifting the feet loses the bout.

12. "Tug royal": Three contestants stand facing inward and grasp each other's wrists securely with their feet outside a circle about three feet in diameter. Object: by pulling or pushing to make one of the contestants step inside of the circle.

13. Indian wrestling: Contestants lie upon the ground face up, right shoulders in close contact, right elbows locked; at one the right leg is raised overhead and lowered, this is repeated at two, and at three the leg is raised quickly and locked with the opponent's right leg. Object: to roll him over by forcing his leg down.

14. Medicine ball race. Teams of five or six men are organized and a track for each team is marked out. This track consists of marks on the floor or ground at distances of 4 yards. On each of these marks stands a man with legs apart, the team forming a column of files. At "ready," "get set," the contestants prepare for the race, and at "go," the first man in the column rolls a medicine ball, which he has on the floor in front of him, through his legs to No. 2, he in turn rolls it to 3, etc., when it reaches the last man he picks it up and runs to the starting place with it and, the others all having shifted back one mark, the rolling is repeated. This continues until the first man brings the ball back to the starting place and every man is in his original position. The ball should be kept rolling: each man, as it comes to him, pushing it on quickly. Any ball about 9 inches in diameter will answer; it may be made of strong cloth and stuffed with cotton waste.