Part 3
The best treatise on bag punching that has ever been printed. Every variety of blow used in training is shown and explained, with a chapter on fancy bag punching by a well-known theatrical bag puncher. Price 10 cents.
No. 143—Indian Clubs and Dumb-Bells.
By America’s amateur champion club swinger, J. H. Dougherty. It is clearly illustrated, by which any novice can become an expert. Price 10 cents.
No. 200—Dumb-Bells.
The best work on dumb-bells that has ever been offered. By Prof. G. Bojus, of New York. Contains 200 photographs. Should be in the hands of every teacher and pupil of physical culture, and is invaluable for home exercise. Price 10 cents.
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A series of plain and practical exercises with the medicine ball, suitable for boys and girls, business and professional men, in and out of gymnasium. Price 10 cents.
No. 29—Pulley Weight Exercises.
By Dr. Henry S. Anderson, instructor In heavy gymnastics Yale gymnasium. In conjunction with a chest machine anyone with this book can become perfectly developed. Price 10 cents.
No. 233—Jiu Jitsu.
Each move thoroughly explained and illustrated with numerous full-page pictures of Messrs. A. Minami and K. Koyama, two of the most famous exponents of the art of Jiu Jitsu, who posed especially for this book. Price 10 cents.
No. 160—How to Swing Indian Clubs.
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No. 326—Professional Wrestling.
A book devoted to the catch-as-catch-can style; illustrated with half-tone pictures showing the different holds used by Frank Gotch. champion catch-as-catch-can wrestler of the world. Posed by Dr. Roller and Charles Postl. By Ed. W. Smith, Sporting Editor of the Chicago American. Price 10 cents.
Group XV. Gymnastics
No. 104—The Grading of Gymnastic Exercises.
By G. M. Martin. A book that should be in the hands of every physical director of the Y. M. C. A., school, club, college, etc. Price 10 cents.
No. 214—Graded Calisthenics and Dumb-Bell Drills.
For years it has been the custom in most gymnasiums of memorizing a set drill, which was never varied. Consequently the beginner was given the same kind and amount as the older member. With a view to giving uniformity the present treatise is attempted. Price 10 cents.
No. 254—Barnjum Bar Bell Drill.
Edited by Dr. R. Tait McKenzie, Director Physical Training, University of Pennsylvania. Profusely illustrated. Price 10 cents.
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No. 124—How to Become a Gymnast.
By Robert Stoll, of the New York A. C., the American champion on the flying rings from 1885 to 1892. Any boy can easily become proficient with a little practice. Price 10 cents.
No. 287—Fancy Dumb Bell and Marching Drills.
All concede that games and recreative exercises during the adolescent period are preferable to set drills and monotonous movements. These drills, while designed primarily for boys, can be used successfully with girls and men and women. Profusely illustrated. Price 10 cents.
No. 327—Pyramid Building Without Apparatus.
By W. J. Cromie, Instructor of Gymnastics. University of Pennsylvania. With illustrations showing many different combinations. This book should be in the hands of all gymnasium instructors. Price 10 Cents.
No. 328—Exercises on the Parallel Bars.
By W. J. Cromie. Every gymnast should procure a copy of this book. Illustrated with cuts showing many novel exercises. Price 10 cents.
No. 329—Pyramid Building with Chairs, Wands and Ladders.
By W. J. Cromie. Illustrated with half-tone photographs showing many interesting combinations. Price 10 cents.
GYMNASTIC AUXILIARY.
No. 333—Official Handbook Inter-Collegiate Association Amateur Gymnasts of America.
Edited by P. R. Carpenter, Physical Director Amherst College. Contains pictures of leading teams and individual champions, official rules governing contests, records. Price 10 cents.
Group XVI. Physical Culture
No. 161—Ten Minutes’ Exercise for Busy Men.
By Dr. Luther Halsey Gulick, Director of Physical Training in the New York Public Schools. A concise and complete course of physical education. Price 10 cents.
No. 208—Physical Education and Hygiene.
This is the fifth of the Physical Training series, by Prof. E. B. Warman (see Nos. 142, 149, 166, 185, 213, 261, 290.) Price 10 cents.
No. 149—The Care of the Body.
A book that all who value health should read and follow its instructions. By Prof. E. B. Warman, the well-known lecturer and authority on physical culture. Price 10 cents.
No. 142—Physical Training Simplified.
By Prof. E. B. Warman. A complete, thorough and practical book where the whole man is considered—brain and body. Price 10 cents.
No. 185—Health Hints.
By Prof. E. B. Warman. Health influenced by insulation; health influenced by underwear; health influenced by color; exercise. Price 10 cents.
No. 213—285 Health Answers.
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No. 238—Muscle Building.
By Dr. L. H. Gulick, Director of Physical Training in the New York Public Schools. A complete treatise on the correct method of acquiring strength. Illustrated. Price 10 cents.
No. 234—School Tactics and Maze Running.
A series of drills for the use of schools. Edited by Dr. Luther Halsey Gulick. Director of Physical Training in the New York Public Schools. Price 10 cents.
No. 261—Tensing Exercises.
By Prof. E. B. Warman. The “Tensing” or “Resisting” system of muscular exercises is the most thorough, the most complete, the most satisfactory, and the most fascinating of systems. Price 10 cents.
No. 285—Health; by Muscular Gymnastics.
With hints on right living. By W. J. Cromie. If one will practice the exercises and observe the hints therein contained, he will be amply repaid for so doing. Price 10 cents.
No. 288—Indigestion Treated by Gymnastics.
By W. J. Cromie. If the hints therein contained are observed and the exercises faithfully performed great relief will be experienced. Price 10 cents.
No. 290—Get Well; Keep Well.
By Prof. E. B. Warman. author of a number of books in the Spalding Athletic Library on physical training. Price 10 cents.
No. 325—Twenty-Minute Exercises.
By Prof. E. B. Warman, with chapters on “How to Avoid Growing Old,” and “Fasting; Its Objects and Benefits.” Price 10 cents.
No. 330—Physical Training for the School and Class Room.
Edited by G. R. Borden. Physical Director of the Y. M. C. A., Easton, Pa. A book that is for practical work in the school room, Illustrated. Price 10 cents.
SPALDING ATHLETIC LIBRARY Group XIV. No. 289
Tumbling for Amateurs
By
JAMES T. GWATHMEY, M.D.
Published by AMERICAN SPORTS PUBLISHING COMPANY 21 Warren Street, New York
COPYRIGHT, 1910
BY
AMERICAN SPORTS PUBLISHING COMPANY
NEW YORK
TUMBLING FOR AMATEURS
Teachers, especially in public gymnasia, where the attendance is voluntary, will welcome anything that will make the exercises more attractive and do away, as far as possible, with the idea of “work.”
Tumbling should form a part of every system taught in our public gymnasia, and to those who have not heretofore studied the subject we submit the following propositions:
1. Tumbling will develop, harmoniously, the whole body without the aid of any apparatus whatever, or any other set of exercises. A careful study of the physiques of professional tumblers will verify this statement.
2. The exercises can be easily graded, so that there will be absolutely no danger in going from primary to advanced tumbling. In individual tumbling, the body being always close to the ground, the chances of a break or a sprain are reduced to a minimum; and in comparison with other forms of exercise, such as boxing, wrestling, or apparatus work, the percentage of accidents will be found to compare most favorably.
3. Friends can enter into the keenest competition, urging each other to the highest possible development and perfection, and never experience the inconveniences of black eyes and bruises—the usual resultants of combative exercises.
4. At least 50 per cent. of those entering the gymnasium can participate in some form of tumbling, either individual or combination; the greatest progress for adults being attained in the latter, where two or more men exercise together.
5. No expensive appliances or apparatus is necessary in introducing or teaching tumbling, the mats absolutely essential in any gymnasium being all-sufficient for ordinary class work. But if tumbling is to be made a feature, then a large mat, 15 feet long by 6 feet wide and 2 feet high and stuffed with straw or hay, will be found a very attractive addition, as it can be used to great advantage with any gymnastic apparatus.
6. For boys, tumbling is the most natural exercise in the world, as they are easily interested and held in this form of exercise when a dumb-bell drill would run them away. Besides the development, they get co-ordination and control to a remarkable extent, which will be invaluable to them in any exercise that they may engage in later on.
7. A tumbler easily adapts himself to all gymnastic apparatus, and will usually be found to be more graceful than an exclusive apparatus worker. If teachers who have never used tumbling would introduce it, it would do away, in a great measure, with that stiffness which is so distasteful to many; and, if as systematically taught as their apparatus work, would change the product of their gymnasiums from the top-heavy type to a symmetrical whole.
8. It is the one universal exercise used by the whole human family from the earliest times to the dawn of the twentieth century, and will continue in use as long as the world lasts. The millions of babies tumbling in the world to-day, learning their first physical exercise—to walk—reminds us that we have all taken a few lessons, at least, in this most useful art.
9. Tumbling is of more importance than all other exercises, as, _nolens volens_, we all take a tumble occasionally; and if we know how to tumble—so as to land on our feet or keep from falling—it will give us a confidence that we would not otherwise have. There seems to be a very prevalent idea that if a man has never learned how to tumble before he is twenty-one he had just as well not start. On the contrary, if a person has never taken gymnastic exercises, he can make greater advancement in tumbling than in almost any other form of exercise, if his physique permits of tumbling at all. After acquiring a few of the exercises, tumbling can be practiced with pleasure and satisfaction on any lawn, sand-bar, or sawdust pile, and in this way will prove of more practical utility than almost any form of gymnastics.
A word of caution might not be out of place: In teaching adults (where a large mat, such as already described, is not used) the small mats cannot be piled too high to prevent jars and shocking surprises. If pupils suffer from dizziness, excuse them from these exercises. In combination tumbling the belt, or lunger, must always be put on for a first trial, however simple the exercise may appear.
In the following pages I have depended almost entirely upon the illustrations, and have intentionally made the text as short and concise as possible—following the plan of Messrs. Hitchcock and Nelligan’s most excellent work, “Wrestling.” I am also indebted to Dr. William Anderson, of Yale University, for many valuable suggestions.
JAMES T. GWATHMEY.
PRIMARY TUMBLING
1. =The Forward Roll Over.= Double up close, and finish standing erect on toes. Figs. 1, 2, 3.
2. =The Forward Roll Over=, grasping toes throughout roll. Fig. 4.
3. =The Forward Roll Over=, grasping toes, legs crossed Fig. 5.
4. =The Forward Roll Over=, arms between legs, hands on outside of ankles. Fig. 6.
5. =The Forward Roll Over=, arms between legs, hands clasped. Fig. 7.
6. =The Forward Roll Over=, arms at side horizontal throughout exercise. Do not touch mat with hands. Commence standing on right foot, swing the left to front to get momentum, and then under and back as you roll over to erect position on right foot again. Figs. 8, 9, 10, 11.
7. =The Forward Roll Over.= Same as No. 6, starting on left foot.
8. =The Forward Roll Over.= To lying flat on back.
9. =The Forward Roll Over=, with half-turn to face downward.
10. =The Forward Roll Over=, feet spread, arms in different positions.
11. =The Forward Roll Over=, arms folded, come to standing position.
12. =The Backward Roll Over.= Repeat all of the foregoing backwards.
13. =A Dive= is a jump for height or distance, alighting on hands. Bend arms, duck head, and forward roll over. Never strike middle of back first. Commence with the forward roll over (Figs. 1, 2, 3), and gradually increase the height or distance until you can finally go your full limit without jolting or bumping yourself in the least. The rise is usually from both feet.
14. =Dive= (1) =for distance=, (2) =for height=.
15. =Combine the Forward Roll Over and Dive for= (1) =Distance=, (2) for =Height=.
16. =Fall Forward without Bending at Hips=, with knees stiff; catch on hands.
17. =Fall Backward=, stiff (stage fall).
18. =Fall Forward=, with chest out, and back arched. Turn head to right or left. Continue rolling, and push over to feet.
19. =Combine Front and Back Roll Over=, making continuous movement by crossing legs as you finish the front roll.
20. =Combine Back and Front Roll Over.=
21. =Combine Front, Back, and Front Roll Over= in quick succession.
22. =Combine Back, Front, and Back Roll Over= in quick succession.
23. =Roll Over Backward=, straightening body as you go over to lying-down position on stomach.
24. Lie on back, arms at side horizontal. Bring right hand close to side, turn head to right, and at same time bend at waist, bringing feet over head, then snap over quickly on to stomach, facing in opposite direction.
25. Hold left toe with right hand and jump right leg through.
26. Hold right toe with left hand and jump left leg through.
27. Hold stick in hands, jump through and back in order to learn to double up close for back or forward somersault. Fig. 12.
28. =Head Stand.= Place the hands in line on the mat, and the head between and about 10 inches in advance, forming an equilateral triangle; throw feet over head, with knees together and toes pointed upward; hold 30 seconds, then forward roll over.
20. =Hand Stand.= Beginners can best learn this by placing the hands on floor 1½ feet from wall and throwing the feet up against the wall. In practising hand stands on the floor, come down easy to feet the same way you threw into position, or pick up right or left hand as you overbalance and come to feet, or bend arms and roll over. Fig. 13.
30. =Head Stand.= Push up into hand stand without losing balance.
31. =Forward Roll Over into Head Stand.=
32. =Backward Roll Over into Head Stand.=
N. B.—Do not compete in holding head stands for time. Caution boys especially against this foolish practice.
33. =“Bucking Broncho.”= Throw almost into hand stand, bend knees and push up hard with hands, throwing head and shoulders up and back, snap feet to floor and come to standing position; jump to hands again and repeat.
34. =The Forward Roll Over into Hand Stand.=
35. =The Backward Roll Over into Hand Stand.=
36. Body stiff, face downward, resting on hands and feet, without raising either hand, jump between hands to lying-down position on back.
37. =Roll Down.= From hand stand incline head and shoulders forward, bend arms until chest touches, keep back arched, roll to lying-down position on mat, then to knees, and jump to feet immediately.
38. =Head Stand and Roll Down.=
39. Lie on back, raise feet up in air, place the hands just above the hips, with elbows, upper arms and shoulders touching mat, bend and straighten knees with a snap, thus progressing backward on shoulders.
40. =Head Spring.= Place head (touching upper part of forehead, not the back of head) between and in advance of hands on mat. As you snap feet over shove hard from hands and head. Alight in standing position, with knees bent. Fig. 14.
N. B.—Always place head on mat easily, thus obviating jars.
41. Same as No. 40, only alighting knees stiff and back arched.
42. Same as No. 40, without hands.
43. Repeat No. 40, alight on right foot, and hold balance.
44. Repeat No. 40, alight on left foot, and hold balance.
45. =Twisting Head Spring.= Same as No. 40, only twist the body to right or left, and land facing starting position.
46. =The Balance Head Spring.= From head stand bend at waist, with knees stiff, execute head spring without touching feet to floor.
47. Same as No. 46, but with neck spring.
48. =Neck Spring= (snap up). Place back of head and neck on mat between hands. Same movement as head spring. Fig. 15.
49. =Neck Spring.= Hands on front of thighs, shove hard with hands and head as you snap feet over. Fig. 16.
50. =Neck Spring= with arms folded. Fig. 17.
51. =Hand Spring.= Jump from either foot on to hands. Keep the arms perfectly stiff, and as the feet are thrown quickly over (chest and stomach well out and head back) shove hard from hands and alight on feet with bent knees. Figs. 18, 20.
52. =Leaping Hand Spring.= Jump from both feet on to hands. Movement same as in 51. Touch hands lightly as you go over. Figs. 19, 20.
53. Same as 51, only alight on balls of feet, with knees stiff, back arched, and perfectly erect position.
54. =The Cart-wheel.= Either right or left side leading, keep the head back, chest and stomach well out, hands and feet as well separated as possible. If right side leads, place right hand on floor following with left, then left foot followed by right. Continue movement by keeping in a straight line.
55. =Round Off.= Start as in cart-wheel, but hand spring movement, turn, snap the feet down quickly, and alight facing starting-point.
56. Roll over backward to back of neck and snap up.
57. Jump, turn in air, alight facing starting-point, and back roll over.
58. Combine hand stand (Fig. 13) and snap up (Fig. 15).
59. A row of hand stands and snap ups in quick succession.
60. Combine two, three, or four head springs in quick succession.
61. Combine two, three, or four neck springs in quick succession.
62. =Alternate Head and Neck Springs= in quick succession.
63. =Hand Walk.= Throw up into hand stand, and as you overbalance take a step forward with either right or left hand, and continue.
64. =Hand Walk Forward.=
65. =Hand Walk Backward.=
66. =Hand Walk in Circle.=
67. Hand walk forward, turn, and come back to starting-point.
68. Hand walk forward, touching chest at each step.
69. Hand walk, forward roll into hand stand, and repeat.
70. Two head springs into hand stand, roll down (37), pull through (36), and snap up (48).
71. Dive, back roll into hand stand, to neck, and snap up.
The combinations of the foregoing movements are infinite, and the inventive teacher can repeat the same exercises in a different order or combination, making new movements out of the old ones, and thus keeping up the interest and enthusiasm from day to day. Select ten or twelve movements from the preceding list, and give as a drill for one lesson. Change the order, and repeat for next lesson; but give an entirely different drill for third lesson. As the pupils advance let them put in their own combinations at the end of each lesson.
ADVANCED TUMBLING
Note.—Advanced tumbling should never be attempted alone the first time. A belt, with an assistant on either side, is the usual method of practising these exercises. Do not hurry. Practise one movement day after day until you are proficient, remembering that a difficult movement once mastered is as simple as any other, and that after learning you can execute them with ease and impunity. It is folly, not bravery, to attempt movements by yourself that you are not sure of; and you are the one to decide this, not others.
1. =Back Somersault.= From standing position, hands by the side, spring straight up (do not bend forward as you stoop for spring), throwing hands high above head; throw the head back, and, grasping the knees, pull them well in at the highest point of jump, at the same time kicking the feet forward; let out, and come down straight. Fig. 21.
2. From a hand stand snap to feet and a back somersault.
3. Round off and a back somersault.
4. Two, three, or four back somersaults in a swing.
5. Forward run and back somersault.
6. Cart-wheel, round off, and back.
7. =Front Somersault.= Run forward, and as you run increase your speed; spring from either right or left foot a distance of from 8 to 12 feet, landing on the balls of both feet, hands by the side (Fig. 70), chest out, and head erect (not forward); jump for height, lifting the body by a quick upward swing of the arms, and at the highest point of the jump throw head and hands down with a snap, grasp the legs a short distance below the knees and pull in close and hard, doubling up close, then straighten out quickly and alight on balls of feet in erect position. Fig. 22.
Note.—Make the jump for height the fastest part of the run, and as you jump increase your speed so as to get the greatest height attainable, double into as small a ball as possible, and then let out and come down perfectly straight, and you have the ideal somersault.
8. =Standing Front Somersault.= Hands by the sides (Fig. 70), spring straight upward, lifting with arms and shoulders, and as you reach the limit of your height throw head and hands forward with a snap, grasping ankles and pulling in close; then let out again quickly.
9. =The Layout Front Somersault.= (Done principally from the spring-board, although a few exceptionally fine jumpers can do it from the mat.) As you rise for the somersault throw the hands well out in front, with arms perfectly stiff, head up, chest out; hold this position for a second, then make a quick, close double as in the ordinary somersault; let out and come down straight.
10. =One Foot Front.= Stand on one foot and execute regular somersault.
11. =Knee Front.= From kneeling position raise to feet, regular somersault.
12. =Head Spring and Front Somersault.=
13. =Hand Spring and Front Somersault.=
14. =Two Front Somersaults in Quick Succession.=
N. B.—A double somersault should never be attempted by amateurs.
15. =Back Hand Spring, or “Flip”= (the most difficult of all tumbling exercises). From standing position raise the heels, bend the knees, let the hands go back past sides, keep the body, from waist up, straight, stoop until hands can nearly touch the mat; from this position throw the hands swiftly forward and upward, at the same time raise on toes (but do not jump at all), arching the back well in, head and arms thrown as far back as possible; pull the body over by momentum of shoulders, body, and head. Figs. 23, 24, 25.
16. =Hand Stand, Snap to Feet, and Flip.=
17. =Hand Stand, Snap to Feet, Flip, and Back.=
18. =A Row of Flips; Two or More in Quick Succession.=
19. =Alternate Flips and Backs.=
20. =Round Off and Flip.=