Watson's manual of calisthenics : a systematic drill-book without apparatus, for schools, families, and gymnasiums. With music to accompany the exercises ...

Front matter

LEWIS’S

MEDICAL & SCIENTIFIC LIBRARY,

LONDON

Preface

LTHOUGrH this treatise is taken almost wholly from

“ Watson’s Hand-Book of Calisthenics and Gymnastics,” such changes and additions have been made as render it complete in itself. Its object is to serve as a Manual of Calisthenics for individuals and families, and a systematic Drill-Book for schools and gymnasiums, affording the most extended and varied course of physical exercises, without the aid of apparatus, ever published.

The Introduction embraces all needful directions, rules, and explanations for instructors and students, and full and satisfactory sections on Phonetics and Respiration.

The second division, Calisthenics, will enable teachers to give physical training its due prominence in primary instruction, and afford students of all grades, in connection with the many excellent works now published on mental and moral training, the necessary additional facilities for the acquisition of a symmetrical education, wTith its attendant blessings. The elementary movements are sufficiently numerous and varied to secure the requisite simultaneous activity of the mental and physical powers, and call into play all of the joints, sinews, and muscles. After they are mastered, the more beautiful and effective combined movements may be executed without previous practice, simply by employing appropriate words of command.

All varieties of marking time while executing the movements are given, including counting, Phonetics, Recitations, and Music. Nineteen pieces of appropriate Piano-forte Music are introduced in their proper connections. Those not composed expressly for this work are selected and arranged from the choicest productions of the ablest masters.

PREFACE.

To G. F. Bristow and II. B. Dodworth, gentlemen whose merits as musicians and composers are generally recognized, the author is greatly indebted for valuable assistance, freely and generously afforded, in this department of his work. He is also happy to acknowledge himself under equal obligations to Miss C. Hutchings, of New York, for corresponding aid.

All the exercises are arranged in accordance with wellknown principles of Anatomy, Physiology, and Hygiene. They have been thoroughly and repeatedly tested in gymnasiums and schools, invariably securing the happiest results. They are especially valuable in cases of incipient consumption, dyspepsia, and general muscular weakness, insuring the regulation of associated, and the equal development of antagonistic groups of muscles.

In order to present successfully a new system of Calisthenics, a series of Illustrations from original designs is indispensable. The Cuts that accompany these exercises were prepared expressly for this work, illustrating positions actually taken and movements executed by the author. They were drawn on wood by Geo. G. White and E. Vedder, and engraved by N. Orr & Co.

Practiced habitually and energetically in youth, the author believes that the following exercises can not fail to give the student grace, agility, suppleness, a good eye, and a ready hand, — as well as robust health, solid strength, and power of endurance.

New York, Jane, 1864.

Contents

I. INTRODUCTION.

Instruction of Assistants 9

Commands 10

Introduction

CALISTHENICS, from the two Greek words kalos, signifying beautiful , and sthenos, strength , is the name applied in this work to an extended course of exercises, performed without the aid of technical apparatus , which is designed to further the proportionate development of the body; render the joints more flexible in all directions; give the pleasing and graceful appearance of firmness, steadiness, and dexterity in the positions and in the use of the limbs ; and secure physical beauty, muscular strength, and robust health.

INSTRUCTION OF ASSISTANTS.

IN Calisthenics, as in all other things taught, every principal is responsible for the instruction of his school. He should assemble his assistants or monitors together for theoretical and practical instruction as often as he may judge necessary. When he is unable to attend to this duty in person, it may be discharged by the vice-principal, or an instructor specially appointed for the purpose.

When instruction is given to assistants, or a number of teachers, they should be required to explain the positions and movements of the different classes of exercise, and to put them into practical operation. Each command in a lesson, at the theoretical instruction, should be given by the principal, and then repeated in succession by his assistants,

CALISTHENICS.

so that while they become habituated to the commands, uniformity may be established in the manner of giving them.

HERE are three kinds : the command of caution , or attention ; the preparatory command , which indicates the position that is to be taken, or the class of movements that is to be executed ; and the command of execution , or the part of the command which causes an execution.

The tone of command should be animated, distinct, and of a loudness proportioned to the size of the room and the number of students under instruction.

The commands of caution and the preparatory commands are herein distinguished by italics j those of execution, by capitals. The preparatory commands are given distinctly, with an ascending progression in the tone of command, but always in such a manner that the tone of execution may be more energetic and elevated. The divisions are indicated by a dash. The parts of commands which are placed in a parenthesis are not pronounced. Commands in music, on page 43.

POSITION OF THE STUDENT. r I "'HE position of the student, when not otherwise directed, will always be the military or f undamental position , as shown in the accompanying figures. At the command, Attention, or Position,

1. Heels together. The heels are placed on the same line, as near each other as the conformation of the student will permit.

2. Feet outward. The feet are turned out equally, forming with each other something less than a right angle.

3. Knees joined. The knees are joined and kept straight, without stiffness.

COMMANDS.

POSITION OF THE STUDENT.

4. Body erect. The body is erect on the hips, inclining a little forward.

5. Shoulders back. Both shoulders form a straight line, at right angles with the neck and head, and fall equally.

6. Arms down. The arms hang naturally.

7. Elbows in. The elbows are held near the body, but not hugged to the sides.

8. Hands outward. The palms of the hands are turned a little to the front, and the little fingers touch the outsides of the thigh.

9. Head up. The head is held erect and square to the front, without constraint.

10. Eyes front. The eyes are fixed on some object in front of the body, about twenty feet forward on the ground, when not directed to the instructor.

11. Mouth shut. The breathing should in all cases be carried on through the nose .

Commencing position. The position in which the body is when about to execute a certain movement, or class of movements, is called the commencing position of that

Fig. 5.

Fig. 6.

CALISTHENICS.

movement. This position may therefore vary almost infinitely.

Positions taken. The positions commanded to be taken refer always to that part of the body last mentioned as under command ; and when taken, they must be kept until others are commanded. When two, three, or more parts of the body are included in the command, their position should be taken together.

TIME AND EHYTHMUS.

IN order that Calisthenics may produce the most desirable effects on the mental and spiritual nature of man, as well as on his physical, it is not only necessary that the movements have a determined form and order of execution, but that they have a determined time, the rhythmus or division of which is well established in the mind.

The measure of time must also be viewed in a special way, as far as it regards Calisthenics. If we see a whole series of movements, either one exercise repeatedly executed according to a certain law, or different exercises following each other according to a similar law, then we have the rhythmus ; the movements become rhythmical, and the various motions appear as parts of a certain measure of time. Military marching may serve as an instance : it consists of one principal movement, the repeatedly executed pace, which, being alternately done by both feet, appears as a double movement, which in its repetitions produces the movement of walking ; and this, if the same time is observed for both feet and for the repetitions, becomes a rhythmical walking or marching. Each pace is a part of a measure which finishes with the setting down of the advanced foot.

The special rhythmical relations of walking and marching, as well as in general of all the advancing foot movements, are made sensible either by directing our attention principally to one foot while the other is comparatively

TIME AND RHYTHMUS.

disregarded, and thereby to onr imagination the steps of thG first foot appear the heavier and stronger ; or the rhythmus may be observed by marking more prominently the steps of one of the feet, or in general certain steps, which are, so to speak, somewhat more accentuated, either by a really more vigorous tread, or by resting longer with one foot on the ground, or by executing at certain steps corresponding movements of other limbs (clapping together of the hands, for instance, inclination of the upper part of the body, etc.) : in this way originate rhythmical forms of time, which show themselves as determined metrical articulations.

As each simple movement involves a certain measure of time, so the compound movements, and those which follow each other, must be executed in a certain measure of time or in so many single consecutive measures. It is an indispensable quality of the rational instructor to divide each class of movements into its constituent motions or elements, and to mark them during their performance by counting. In this way the student becomes conscious of the form and signification of each class of movements, and the exercises become conscious actions . This is also a reason why Calisthenics are not only a means for the development of the body, but also for that of the mental and spiritual man. The mind is taught to govern the body, and every articulation and limb is habituated to a prompt and ready obedience to the will.

Calisthenic exercises have their greatest value when done by many together, and under the direction of an experienced instructor. Then an orderly and exact execution of the movements is only rendered possible by a perfect rhythmus, which is made evident to the eye or ear of each member of the class. As a majority of English songs, and nearly all marches, dances, and other pieces of music that are employed to secure simultaneous movements, are in eights , the rhythmus should be octosyllabic. The most useful mode of securing concert is by employing the voice ; the most 'pleasing, instrumental music.

CALISTHENICS.

VOCAL EXERCISES WITH CALISTHENICS.

BE the instrumental music never so good, the instructor should always conduct a portion of the movements to vocal exercises.

1. Counting* Let the members of the class count continuously in concert, from one to eight inclusive, at an average rate of ninety in a minute, which rate may be most readily determined by the use of a metronome. The instructor gives the words of command, and the students take the required positions and execute all the movements in exact time as marked by the counting- For Varieties, see No , 28, page 39.

2. Phonetics. When phonetics are employed, all the members of the division will produce the tonics consecutively, as arranged in the Table of Oral Elements, p. 26, uttering each one eight times, or adopt some other variety of No. 29, page 40. Combinations formed by prefixing and affixing subtonics and atonies to the tonics will be employed in like manner.

3. Recitations and Songs. Spirited recitations in octosyllabic verse — narrative, descriptive, and lyric ; national odes, and battle-pieces, should frequently be used with Calisthenics to mark the time. Appropriate selections are given in text-books. Let the pieces be so recited that the poetry may address itself to the heart ; that the tones of the voice may be more akin to music than ordinary speech ; that the prosody may be carefully observed, giving every line its proper part in the melody, without spoiling the sense by a sing-song cadence. Vocal music should also be employed in this connection.

MUSIC WITH CALISTHENICS.

IN order to awaken a lively and abiding interest in calisthenic and gymnastic exercises, and to secure an enthusiasm and a fascination that shall convert indolence and

FORMATION OF THE CLASS.

sluggishness into cheerful and vigorous activity, it will be found absolutely necessary to employ instrumental music.

The best music for this purpose is furnished by a brass band ; and is specially appropriate for public inspection or exhibition. There are many single instruments that are easily obtained. A drum, a tambourine, a triangle, or even a common plow-clevis, while less pleasing than some other instruments, secures most perfect concert. The flute, the guitar, and the violin are excellent ; but the piano, all things considered, is preferable. Appropriate music, specially arranged for the last-named instrument, is introduced in the body of this work. For commands, and further explanations, see p. 43.

FOKMATION OF THE CLASS.

TO execute the classes of movements well from tne different positions, the students must be placed in a definite order, and this is called the formation of the class. The formation depends on the hind of exercise, and also th z place of exercise. When the space permits, all the students are to be placed abreast.

When the students have assembled, or the hour for the exercise has arrived, the order is, Class — Fall in; on which

CALISTHENICS.

the students place themselves in front of the instructor according to their height, beside each other in one rank, so near as to slightly touch each other with their elbows, and yet leaving room enough for their arms to swing. The tallest student stands at the left of the instructor, and the shortest at liis right. In most exercises each student must have sufficient space to move his limbs in all directions without being hindered; for this purpose the open formation is chosen, which is made from the close formation at the order, Take your Distance — March !

At the announcing order, each student, except the last, lays his left hand on his left neighbor’s right shoulder; and at the command, March ! the student at the instructor’s right remains in his place, while every other one moves away from his neighbor at his left, until his own left arm and hand are freely stretched out, so that the points of his fingers only touch his neighbor’s right shoulder, as in Fig. 7.

At the command, Position ! the stretched arms are simultaneously placed down by the side, and the students take the fundamental or military position.

If the room will not admit of one expanded line, two or three may be formed in like manner ; however, at the least, from four to five feet apart from each other. The first student in the second line at the instructor’s right will be the next taller than the last student of the front line at the instructor’s left. When facing toward the instructor, the students of the back lines will cover square — that is, stand exactly behind the ones in front.

For some movements, the open formation just described does not give a sufficient distance. In such cases, at the order, Take a double distance — March! wider distance is taken, by each student placing himself so far from his neighbors, that he can with his stretched arms and fingers touch the tips of the fingers of the stretched arms of his neighbors. This formation, however, requires a greater longitudinal space, and makes it more difficult, if there is a great number of students, to overlook them.

FORMATION OF THE CLASS.

In such cases, when the students are in the position illustrated by Fig. 7, the instructor will first command : In line (or each line) — Count Twos ; and the students count from right to left, commencing with the shortest one in the rank nearest the instructor, pronouncing distinctly, in the same tone, without hurry and without turning the head, one , two; one , two , &c., according to the place each one occupies.

Now follows the command, Twos , one face forward — March ! on which the ones retain their places, and the twos take a step forward of about thirty inches, and join heels, as seen in Fig. 8. In this formation, longitudinal space is saved, and supervision made easy. The distances that now result must be strictly retained, as they are the most convenient to enable each student to take all the positions of the body, without inconvenience to his neighbors.

As soon as the necessary formation is executed, each individual must assume th q fundamental or military position. From this position all others proceed, and also many of the movements. If, at the order of the instructor, any other commencing position has been assumed, and we wish that the fundamental position shall be taken, it is done at the command, Attention ! or, Position !

CALISTHENICS.

INSTRUCTION OF THE CLASS.

IN class drill, or in a small school where but one teacher is employed, the object being the instruction and improvement of the students, the instructor never requires a position to be taken, or a movement to be executed, until he has given an exact explanation of it ; and he executes, himself, the movement which he commands, so as to join example to precept. He accustoms the students to take, by themselves, the exact position which is explained ; and sees that all the movements are performed without precipitation.

Each movement should be understood before passing to another. After the movements have been properly executed in the order laid down in a general division, the instructor no longer confines himself to that order; but, on the contrary, he should vary the exercises frequently, that he may elicit thought, judge of the intelligence of the students, and call into action, alternately, various sets of muscles.

The instructor allows the students to rest at the end of each part of the lessons, and oftener, if he thinks proper, especially at the commencement ; for this purpose he commands— Rest.

At this command, the student is no longer required to preserve immobility. He may change his position, but may not leave the ranks. If the instructor wishes merely to relieve the attention of the student, he commands, Right foot in place — Rest ; the student is then not required to preserve his immobility, but he always keeps the foot named in the preparatory command on the line, and carries the other foot six inches to the rear, slightly bending the advanced knee, and lets the weight of the body fall mainly on the foot in the rear.

When the instructor wishes to commence the instruction, he commands, Attention — Class ; when the students take their position, remain motionless, and fix their attention.

During the initial exercises, and until the -student has acquired the ability to execute readily the classes of move-

INSTRUCTION OF THE SCHOOL.

ments of the positions under consideration at the time, all the students will count as described on pp. 14 and 39.

At the commencement, slow movements should be practiced, then quicker ones ; afterward the command for rapid and slow movements should be given so as to take the pupil by surprise, and the same with regard to one member only, or several together.

Exercises should always be commenced as well as finished gently. This is especially important for beginners, as they are sometimes injured, and their progress retarded, by too severe efforts at first.

The instructor will remember, that the organs or parts are to be developed and strengthened by moderate and prolonged exertions, rather than by violent and fitful ones. The weaker organs or limbs should always receive more attention, and be more frequently subjected to exercises specially adapted to their invigoration.

All violent exertions should be made when the stomach is empty, or nearly so. The best times for the more active calisthenic exercises are early in the morning, and toward evening; when practiced at school, the best times are the middle of the forenoon, and toward the close of the afternoon session. They should not be practiced immediately after meals, nor very near the time for eating, as digestion is never well performed when the system is in an agitated or exhausted condition.

INSTRUCTION OF THE SCHOOL.

THE harmony so indispensable in the movements of the several classes of a large school, or of two or more schools, can only be attained by the use of the same commands, the same principles, and the same mode of execution. Hence, in order to render general exercises most interesting, effective, and useful, all instructors will conform themselves, without addition or curtailment, to what will herein be prescribed, until a perfect mastery is secured.

CALISTHENICS.

The movements, as described from the different positions named in this work, are intended for separate classes, or schools where there is sufficient space for students to stand in lines far enough apart to prevent their hands or feet coming in contact. The intelligent instructor will not find it difficult, however, to make such modifications and omissions as will enable him to conduct exercises successfully when the students are seated, or when they are standing in a compact body.

In the chapel, or other room for school drill, the students will have seats assigned solely with reference to their height : those that are shortest will be seated nearest the principal’s platform.

The exercises of each lesson will be executed several times in the order in which they are arranged, and the lessons will be introduced consecutively; but as soon as the school shall be confirmed in the principles of Calisthenics, and taught to perform all the exercises with the utmost precision, the order of the positions, of the movements, and of the general divisions, may be varied.

During a public inspection or exhibition, the instructor will employ only the commands necessary to vary the usual order of exercises. An occasional departure from this rule may be advisable, to impart greater animation. He will not execute, himself, the movements he commands ; but he may indicate by gesture both the nature and the direction of the movements. To insure promptitude and perfect uniformity, an assistant, or an intelligent student, occupying a position in front, may execute the movements simultaneously with the school.

CALISTHENIC IIALL.

THE floor of a calisthenic hall should be streaked or inlaid, as shown in Fig. 9. The lines must be about thirty inches apart, both lengthwise and crosswise of the room. Each intersection forms a standing. Many classes

CALISTHENIC HALL.

of exercise may be executed when all tlie standings are occupied ; but in that event it will be found necessary to make some modifications and omissions.

The preferable mode is, after the instructor has sized the ranks, to form the whole school into two equal divisions — all the odd lines, from side to side, constituting the first division ; and the even lines, the second. Then one division will rest while the other is under drill ; or they will occupy the hall on alternate days, or during different hours of the same day.

The formation of the division under drill will be as follows: At the command, First (or second) division — Fall in, every 2

CALISTHENICS.

member of the division (knowing his own relative height, rank, and position) will at once take his standing. The shortest student in the division will occupy the first standing at the teacher's right, in the front rank ; and the tallest one, the last standing at the teacher’s left, in the rank furthest back. The ranks will occupy every second line, commencing with the second one front.

As soon as this formation is secured, the instructor commands, In every rank — Count Twos ; and the students count tivos , as directed on page 17. At the command, Twos , one

standing forward — March, the twos step forward (left foot first ) and occupy the standings immediately in front, thus completing the formation as represented by the feet in Fig. 9.

At the conclusion of the exercise, or preparatory to marching, the instructor commands, Twos , one standing backward — March ; and the twos step backward ( left foot first ) and occupy their original standings in the ranks.

The temperature of a calisthenic hall should be kept at from 63 to 70 degrees; but during the continuance of the exercises the windows should be opened, so that thQ room may be thoroughly ventilated. All heavy and unnecessary clothing should be removed. At the close of the exercise, when the cpiick movements and changing evolutions of the limbs and the joints have increased the animal heat and produced a sensible perspiration, the windows must be closed, and all draughts of air avoided. A perfect ventilation, however, must be secured at all times.

COSTUME.

TN arranging a costume1 for calisthenic and gymnastic exercises, we must take into account what may be regarded as the elementary requisites of all dress : that it be

1 Costume. — The author, in the paper in the Atlantic Monthly, enpreparation of this article, has incor- titled Daily Beauty. A perusal of that porated valuable ideas from an able paper is earnestly recommended.

COSTUME.

comfortable and decent, convenient and suitable, beautiful in form and color, simple, genuine, harmonious with Nature and itself.

The first two requisites of dress are easily attained; for only a sufficiency of suitable covering is necessary to them. Dress, however, should not only secure these points, but seem to secure them ; for, as to others than the wearer, what is the difference between sweltering and seeming to swelter, shivering and seeming to shiver?

Convenience, which is to be distinguished from mere bodily comfort, is the next essential of becoming dress. A man should not wear a Spanish cloak while using a flail or a pair of Indian clubs ; a woman should not make butter in large hanging-sleeves, nor walk on muddy roads in long, trailing skirts. No beauty of form or splendor of material in cos-

CALISTHENICS.

tume can compensate for manifest inconvenience to the wearer. No dress is sanctioned by good taste which does not permit, and seem to permit, the easy performance of any movement proper to the wearer’s age and condition in life ; for it defies the very first law of the mixed arts —fitness.

Form is the most important element of the absolute beauty of dress, as it is of all arts that appeal to the eye. The lines of costume should, in every part, conform to those of nature, or be in harmony with them. In color, another important element of beauty, no fine effects of costume are to be attained without broad masses of pure and positive tints. The various tints of brown may be employed with fine effect in composing a costume; but the best hues for a calisthenic dress are blue, gray, red, green, purple, and scarlet.

The illustrations here introduced give a correct idea of the style of the costume best adapted to calisthenic and gymnastic exercises. Indeed, all the elementary requisites of dress are here combined, rendering its adaptation perfect to every purpose for which a costume is intended.

In Fig. 11, the drapery is not, as is too frequently the case, deformed and hateful ; for its lines conform to those of the parts of the person which it conceals. With what completeness, ease, and comfort it clothes the entire figure of the wearer ! There is not a line about it which indicates compression, or one expressive of heedless laxity. Both limbs and trunk are amply draped ; and yet how plainly it is seen that the wearer is well developed and untortured. The waist, girdled in at the proper place, is of its natural size. How expressive the figure is of health, and grace, and bounteous fullness of life !

The dress opens in front, and is both more convenient and more beautiful than one which opens behind. It is so constructed that the wearer’s limbs are as free as air ; that she can even clap her hands, with arms vertical, above her head without the slightest discomfort. The gown is short, and the skirt is full, reaching only to about the middle of the calf of the leg ; and therefore, though worn without hoops,

GENERAL DIVISIONS.

it does not fall closely around the figure. The trowsers, which are also full, are gathered in at the ankle by a plain band, which has a small ruffle at the lower edge. The trimming, in moderate quantity, is put on the principal seams and the edges. The material, at all seasons of the year, both for male and female, should be flannel.

It will be observed that the gentleman’s dress (Fig. 10) is loose and comfortable. The primary object of the costume is not to exhibit rounded and shapely limbs and well-developed muscles, but to give ease and comfort to the student in all of his positions and movements. The military jacket, without unnecessary padding, is selected. It has no useless skirt, and the collar is neither high nor stiff. The trowsers, which are very loose, are gathered in and buttoned at the ankle, or fastened with an elastic band or a small strap.

Students may exercise in their street dresses. The gentlemen will remove their coats. The ladies will use elastic bands to sustain their skirts, so that the wearer’s legs and feet may have free play. Bathing dresses will very generally be found pretty and appropriate for these exercises.