Hand-book of light gymnastics

Contents

Free Gymnastics . . . . . . n

PAGE

Introduction „

Preface

TN the preparation of this little handbook -■- of light Gymnastics, I have had in view the often-expressed want of many ; which want, so far as I can learn, no one has yet attempted to supply. It is not intended to compete with, or take the place of, the many valuable works on this subject by Dr. Dio Lewis and others ; but to give, in an inexpensive form, a condensed yet clear description of the various exercises.

Most books that have been thus far published, are, by reason of illustrations and the additional subjects treated, both expensive and bulky.

Taking the Dio Lewis system as a foundation, I have, during the experience of many

6 Preface.

years* teaching, added to, taken from, and altered various exercises, resulting in the order now published for the first time in these pages.

I claim, therefore, originality in the arrangement, and in a greater part of the marching figures.

While this book is intended and prepared for the use of my own pupils, and for teachers in colleges and seminaries, it is hoped that it will prove a convenient guide to those who wish to carry on these exercises at home.

Introduction

The exercises here given having been carefully selected, and thoroughly tested, can be practised by any person in ordinary health without injury, if the following conditions are observed :

Never over-work, particularly at the beginning, and avoid all exposure and draughts while resting between and after the exercises.

Go into the gymnasium regularly, without omitting a day, and always in a dress that is correct in every particular.

Attention is called to the carefully prepared chapter on the gymnastic suit.

In all these exercises, the movements are to be performed steadily and gradually, and never with a sudden jerk. Beginning with care and using but little force, increase in vigor from day to day, till all the changes are marked with that precision and dash so essential to their perfect performance.

All movements of the head and body must be slow compared with those of the limbs. What are called free gymnastics, being performed without apparatus of any sort, I place as the simplest form of exercise at the beginning of tlte list.

The wands come next, and are much easier than the rings and dumb-bells, always provided that the wand is of the requisite length, viz. : just reaching to the armpit when placed on the floor at one's side. The rings are, in my estimation more open to objection than any other exercise, owing to the almost unavoidable inequalities in strength, and length of armreach, of those taking part. Great care should be shown in selecting partners, and teachers should insist that they be about equal in height, and general strength. Then there can be no possible danger in these exercises

Introduction. 9

which, in some respects, are the most beautiful of all forms of gymnastic work. The Quartette exercises, when rendered with precision and in perfect unison with the music, are particularly effective. The dumb-bells, with the anvil chorus, must always be taken very slowly. The list of club exercises I shall omit from this book. While they are, for obvious reasons, very valuable, they are more difficult than many others as bringing into play for a longer time unused muscles ; and they are also extremely difficult to describe without the aid of illustrations.

FREE GYMNASTICS.

Position: stand with heels together, hips and shoulders back, hands firmly closed and well back upon the chest.

First Series.

Each number fills a strain of music except when otherwise specified.

No. I. Thrust right hand down twice, left twice, alternately twice, together twice.

No. 2. Repeat No. i, only thrust hands out at sides instead of down.

No. 3. Repeat No. i, thrusting hands directly up.

No. 4. Repeat No. i, thrusting hands from shoulders directly forward.

No. 5. Right hand down once, left once.

drum beat (the right hand a little in advance of left) once, together once, half a strain.

No. 6. Same exercise, thrusting out at sides instead of down.

No. 7. Same exercise, only thrusting directly up.

No. 8. Same exercise, only thrusting directly forward from shoulder.

No. 9. Right hand down once, left once, then clap hands through rest of the strain.

No. 10. Same exercise, out at sides.

No. II. Same exercise, directly up.

No. 12. Same exercise, out in front.

No. 13. Hands on the hips, step with right foot forward, then diagonally forward, directly at side, diagonally back, directly back, cross back of left, cross again still farther back ; lastly cross in front of left foot, returning to position after each step.

No. 14. Repeat No. 13, with left foot.

No. 15. Stamp with right foot forward three times, advancing each time, then left three times. Stamp three times back with right foot, same with left.

No. 1 6. Repeat No. 15.

No. 17. Hands still on hips twist body alternately to right and left, twice each ; four beats of music.

No. 18. Bend body alternately to right and left, four beats of music finishing the strain.

No. 19. Bend body alternately forward and back, twice each.

No. 20. Bend body first right, then back, left, front ; reverse, left, back, right, front, finishing the strain.

No. 21. Same as No. 17, only twist the head.

No. 22. Same as No. 18, only bend the head instead of the body.

No. 23. Same as No. 19, with head only.

No. 24. Like No. 20, bend head instead of body, right back, left, front, then reverse.

No. 25. Arms . extended in front, bring them forcibly back to chest eight times.

No. 26. Arms again extended, raise right hand twice without bending the elbow, then left twiccj alternately twice, together twice.

No. 27. Hands closed on chest, thrust down, out, up, and in front, twisting the arms each thrust ; repeat.

No. 38. Thrust hands from chest toward floor without bending the knees, then over head, rising on toes, and opening hands at each thrust, continue in half time through strain.

No. 39. Cross left foot over right, at same time touching fingers over head ; then right foot over left, alternately in half time through the strain.

No. 30. Stamp left foot, then right, charge diagonally forward with right foot, bend and straighten right knee, at the same time carrying arms back from horizontal in front. When the arms are extended in front, the hands should be the width of the shoulders apart.

No. 31 . Repeat this exercise on the left side.

Second Series.

Position same as before.

No. I. Thrust right hand from chest down, then up, twice, same with left hand.

No. 2. Same alternately, right hand going down first as left goes up. Both down, then up twice each.

No. 3. Thrust right hand out at right side, then cross to left alternately through the strain, twisting the body when turning to left.

No. 4. Thrust left hand out at left side, then cross to right, twisting body at right.

No. 5. Thrust both hands to right and left alternately through the strain, twisting body each time, but keeping feet still.

No. 6. Thrust both hands out at right side four times, then to left four times.

No. 7. Thrust right foot forward and down three times, stamping floor on fourth beat, same with left foot. Thrust right foot back three times, then left, stamping on fourth beat each time. Two strains of music.

No. 8. Hands down at sides, raise right arm over head without bending elbow, twice, then left twice, alternately, then together twice.

No. 9. Arms down at sides, raise right at side twice, then left twice, alternately twice, then together twice.

No. 10. Arms extended in front, swing them back horizontally eight times.

No. II. Hands down at sides, raise right shoulder twice, left twice, alternately twice, together twice.

No. 12. Hands down at sides, open and shut the fingers four times, out at sides four times.

No. 13. Same over head, same with arms extended in front.

No. 14. Mowing movement with both arms from right to left then from left to right, bending the body forward from the hips.

No. 15. Hands on hips, thrust elbows back eight times.

No. 16. Bend body to right, thrust the hands forward and downward, alternately, four times ; the same on the left side.

No. 17. Repeat No. 16.

No, i§. Swing arms around, hitting chest

(as teamsters warm their hands), right hand above and then left, eight times.

No. 19. Hands on hips, stamp left foot, then right, step diagonally forward with right foot, sway back and forth, bending right and left knees alternately.

No. 21. Repeat No. 19, stepping back instead of forward with right foot.

No. 22. Repeat No 21, with left foot.

Third Series.

Position : heels together, hands on hips.

No. I. Stamp seven times quickly with right, once slowly with left, once with right, then step diagonally foi-ward with right foot, shoulders back, fill the lungs, then percuss the chest through the rest of the strain.

No. 2. Repeat on left side.

No. 3. Repeat, stepping back with right foot on right side.

No. 4. Repeat, stepping back on left.

No. 5. Clasp hands behind the back, raise and thrust down with force eight times.

No. 6. Hands down at sides, twist them four times half round, same out at sides.

No. 7. Repeat over head, repeat with arms extended in front.

No. 8. Arms extended in front, palms together, without bending the elbows, slide right and left hands alternately through the strain.

No. 9. Hands closed firmly under the armpits, thrust right hand down twice, left twice, alternately twice, together twice.

No. 10. Hands upon shoulders, repeat No. 9, only thrusting up instead of down.

No. II. Right hand down from armpit, left hand up from shoulder, alternate through four beats.

No. 12. Thrust hands down from armpits, and up from shoulders alternately through the strain.

No. 13. Hands down at sides, carry right arm twice to the horizontal positi'on in front, stopping suddenly with arm on a line with shoulder, left arm twice, alternately twice, together twice.

No. 14. Thrust right down, left out, right out, left up, right up, left out in front, right out in front, left down.

No. 15. Repeat No. 14.

No. 16. Carry the arms to the perpendicular, and then move them with the whole body from side to side, keeping elbows stiff through the strain.

Chorus.

Music, ''Yankee Doodle," always.

Position, heels together, hands closed on chest.

No. I. Repeat No. i of first series.

No. 2. Clap hands through the strain.

No. 3. Percuss chest through the strain.

No. 4. Hop on right foot four times, then on left four times.

No. 5. Repeat No. 2, first series.

No. 6. Clap hands through strain.

No. 7. Percuss the chest.

No. 8. Hop on right and left feet alternately four beats, together four beats.

No. 9. Repeat No. 3, first series.

No. 10. Clap the hands.

No. II. Percuss the chest.

No. 12. Take long skipping steps, right then left foot alternately through the measure.

No. 13, Repeat No. 4, first series.

No. 14. Clap the hands.

No. 15. Percuss the chest.

No. 16. Take twisted step, one foot crossing the other through the strain.

Cautions.

Keep the heels together and hips back, unless the exercise otherwise directs. The arms overhead should always be with elbows unbent. Inhale before percussion.

These exercises should be taken slowly and with caution at first. As the strength increases, greater rapidity and force should be employed.

Music for the free gymnastics must always be either in galop or polka time. The polka is better for the first series when taken alone ; the galop for the others.

WAND EXERCISES.

Position : heels together, hips and shoulders well back. The wand is held in front of the right shoulder, till first signal from the piano, which consists of three chords struck with both hands, the first being the length of the other two ; then drop it horizontally in front of the body. At second signal raise the wand till the arms are extended in horizontal position in front of body, place the hands so as to divide the wand into three equal parts. At third signal, carry the wand back to second position down in front.

No. I. Raise the wand to chin four times, keeping elbows high, last time carry it above the head, then bring down under chin four times.

No. 2. Carry wand from above the head nearly to floor, four times, without bending knees or elbows, then down back of the neck four times.

No. 3. Carry wand from above the head to chin, and then back of neck, alternately four times each. •

No. 4. Wand over head. On first beat, carry right hand to right end of wand, on second beat, left hand to left end, then carry hand back of head to hips, six times, keeping elbows stiff.

No. 5. Carry wand back from above head down nearly to floor ; and then back to hips, four times, alternately four times each.

No. 6. Carry wand from above the head to right and left sides alternately eight times, keeping elbows stiff' and stopping exactly over head each time.

No. 7. On first beat, let go wa^d with left hand, place end of wand on floor between feet. On second beat place wand on floor at arms length, diagonally forward on right side. Step with right foot to wand through

Wand Exercises. 23

rest of strain, keeping right arm, left knee and wand perfectly straight.

No. 9. Repeat No. 7, keeping the foot stationary, the knee bending with each accented beat.

No. II. Arms horizontal in front, wand held perpendicularly, bring wand back to chest eight times keeping elbows high.

No. 12. Wand and arms in same position, bring wand to right and left shoulders alternately, four times each. In passing the wand from one side to the other, raise the arms straight to a horizontal position in front.

No. 13. Hands in front of chest, point wand diagonally forward at an angle of forty-five degrees, first to the right, then to the left alternately through strain, making the change of hands just in front of chin.

No. 14. With wand pointing in the same direction as in last exercise, step diagonally forward with right and left foot alternately throu«vh strain.

No. 15. Repeat No. 14, only step back instead of forward, leading with left foot instead of right, keeping wand pointing for. ward.

No. 16. Wand horizontal over head, right hand in front, reverse position, bringing left hand in front, on half time through strain.

No. 17. Same position, right face, bend forward bringing wand to perpendicular on right side, four times.

No. 19. Same movement from side to side changing wand over head.

No. 20. On first beat, put left end of wand on floor in front of feet ; on second beat, carry wand at arm's length in front, charge right foot to wand twice, to left three times, changing hands and feet at same time.

No. 21. Right foot back four, times, right hand on wand, same with left hand and foot.

No. 22. Right foot forward and back four times, left the same, holding wand in same position as last exercise.

Wand Exercises, 25

No. 23. Both hands on wand in front, right foot forward, left back at the same time, reverse and repeat.

No. 24. Front face, place the wand perpendicularly in front of right shoulder, left hand up, carry to front of left, with right hand up four times. The fourth time carry the wand from front to back of left, then from back of left to back of right four times. On the fourth time carry from back of right to front of right four times. -

No. 25. Wand in front of right shoulder, carry to front of left, then back of left, back of right, front of right, repeat, then reverse.

No. 26. Wand in front of right shoulder, carry to back of left four times, then front of left to back of right four times.

No. 27. Right face, left end of wand on floor, charge right foot to right side, then back, cross back of left foot, then in front of left, repeat with left foot.

No. 28. Repeat No. 27, using right and left foot alternately.

No. 29. Front face, place wand in front of chest, right hand down, left down alternately four times. Repeat the exercise with wand carried down behind the back.

No. 30. Step diagonally forward, wand behind the back, right end of it up at an angle of forty-five degrees ; then step left foot forward, left end of wand up.

No. 31. Place wand horizontally in front, on first beat carry to perpendicular on right side, then to left through a half strain.

No. 32. Carry wand horizontally over head, and charge diagonally back with right and left foot alternately through the strain.

Caution.

Always select a wand just long enougn to reach the armpit when placed on the floor at one's side. All exercises from behind the head or back should be taken with caution, and avoided altogether by those with weak backs.

Music.

Schottische time is the best, but slow marches and quicksteps can be used.

RING EXERCISES.

These exercises are performed in couples ; partners facing each other about three feet apart ; the one standing on right of teacher on platform, holding both rings.

First Series.

No. I. On first beat of the music, the ring in right hand is extended, and grasped by partner's right hand, Second beat, right feet together, toes touching, on third beat left feet back at right angles with right feet, with left hands upon the hips. Turn the ring over half way and then back to place through rest of strain, keeping perfect time.

No. 2. Repeat No. i, only use left hand and left foot instead of right.

No. 3. Repeat No. i, only first join both hands, on second beat right feet together, third beat step back as before, turn rings through strain.

No. 4. Repeat No. 3, with both hands joined and left feet touching, right feet back, turn rings through strain.

No. 5. On first beat, turn back to back, on second beat left feet together, charge directly forward with right feet ; head and shoulders well thrown back pull evenly with partner, and turn the rings through strain.

No. 6. Repeat No. 5 with right feet together,, left out in front, turn rings through strain.

No. 7. On first beat, turn face to face, on second beat raise arms above head, then lower rings without bending knees, looking alternately to right and left of partner through strain.

No. 8. First beat, lift arms towards platform, high up at side, the others low down at the opposite side, carry them alternately up

Hing Exercises. 29

and down through half the strain, then both together, half a strain.

No. 9. First beat, turn back to back, second beat, face up and down the hall, hands at once on shoulders thrust up, out and down, twice each.

No. 10. Same position, thrust up, out and down, once each, then repeat till strain ends.

No. II. First beat, step back to position, second beat, turn face to face, third beat, put left foot inside partner's left, left knee pressed against partner's left, fourth beat, right foot back, long step at right angles with left. Your own right hand and ring against your right shoulder, left hand against partner's right. Thrust with vigor from shoulder to shoulder through strain.

No. 12. Repeat No. 11, with right feet together instead of left, position of hands reversed.

No. 13. First beat, turn back to back, charge diagonally forward with right and left feet alternately through strain.

No. 14. First beat, turn face to face, place left foot inside partner's left, short step back with right foot at right angles with the left. Rings over head held firmly, arms perfectly straight, sway alternately through the strain.

No. 15. Repeat No. 14, with right feet together instead of left.

No. 16. First beat, turn back to back, charge up and down the hall alternately twice each ; charge with right feet at same time, then left feet at same time, alternately through rest of strain.

No. 17. First beat, turn face to face, repeat No. 16.

No. 18. First beat, turn back to back, raise outside, then inside arms alternately, then charge on fifth beat ; raise both hands rest of strain.

No. 19. First beat, face up and down the hall, second beat, turn face to face, third beat, spring apart, right feet pointing toward each other, left feet back a short step at right angles with the right feet. Right hands grasp-

Ming Exercises. 31

ing rings, charge with right feet to right of partner, stopping each time suddenly when back to position.

No. 20. Repeat No. 19, using right foot for left, right hand for left.

No. 21. Repeat No. 19, holding rings in both hands, and charging right and left alternately, right foot to left side, left foot to right side.

No. 22. First beat, approach partner, second beat, turn back to back, third beat, place left feet together, fourth beat, step out with right foot, touching shoulders, sway through the strain.

No. 23. Repeat No. 22, using right for left, and left for right.

No. 24. First beat, turn face to face, second beat, face up and down the hall, swing up outside and inside arms alternately ; turn face and body each time. This is called the mirror.

No. 25. First beat, turn back to back, swing over outside and inside arms alternately twice, each; then together twice.

No. 26. First beat, turn face to face, with outside arms, second beat, back to back, with outside arms, repeat with inside arms.

No. 27. First beat, face up and down the hall ; second beat, left feet together, third beat, swing hands over head and step forward with right foot, bend and straighten right knees.

No. 28. Repeat No. 27, with right feet together instead of left.

No. 29. First beat, turn face to face, step alternately right feet diagonally forward to left of partner, and left feet to right of partner through strain.

Quartette Exercises.

Position : four stand together, facing each other, and at arm's length. Each holds a ring in her right hand.

No. I. First beat, join hands, second beat, step to the centre with right and left feet, alternately raising hands high through strain.

No. 2. First beat, all step to the centre,

Ring Exercises. 33

lifting th§ hands high, step back with right and left feet alternately through strain.

No. 3. Arms lifted and held firmly, skip through strain, all keeping perfect time and leading with right feet.

No. 4. Outside couple, or couple farthest from platform, pass under the raised arms of the other couple ; and on third beat, rings on shoulders, all thrust at same time, hands up through the strain.

No. 5. The two standing facing ends of hall charge up and down the hall, the others charge directly at the side, all charge together diagonally forward, first with right then with left foot, then repeat the whole.

No. 6. Stamp first with right foot, then with left, charge diagonally forward with right foot, hands held high over head. Repeat stamping first with left foot.

Caution.

In all exercises, turning back to back, be careful and not pull suddenly, and never let go the ring before the word is given.

Always stand at such a distance from next couple that there can be no hitting of rings.

The rings should always be strongly made, and about six inches in diameter.

Music.

The simplest of Strauss' s waltzes must be used, or those of other composers similar in style.

DUMB-BELLS.

Position : Heels together, hips and shoulders back, bells down at sides. One-half of each strain of music is given to the exercise, the other half to what is called " the attitude." In taking these attitudes the bells are brought first to the chest ; then, unless otherwise specified, placed upon the hips.

No. I. Hands down at sides, palms in front, turn bells four times, bringing them to chest on fourth accented beat.

Attitude: Step diagonally forward with right foot, looking over right shoulder.

No. 2. Elbows at sides, turn bells just half-way round four times.

Attitude: Step diagonally forward with left foot, looking over left shoulder.

No. 3. Arms extended at sides, turn bells four times.

Attitude : Step diagonally back with right foot, looking over right shoulder.

No. 4. Arms extended over head, palms in front, turn bells four times.

Attitude: Step diagonally back with left foot, looking over left shoulder.

No. 5. Bells far back on chest, thrust both down, out at sides, up, and out in front.

Attitude: Turn to the right, throw arms up at side without bending the knees. The bells in this attitude should be exactly horizontal and parallel.

No. 6. Repeat No. 5, turning to the left and throwing the arms up on left side.

Attitude: Repeat attitude No. 5.

No. 7. Drop bells at sides, right hand up to armpit once, left once, together twice.

Attitude: Drop to sitting position, bells 'touching the floor, rest through the remainder of the strain.

Dumb-Bells. 37

No. 8. Bells on shoulders, thrust each up once, both together twice.

Attitude: Rise on toes, palms forward, bells parallel.

No. 9. Arms extended in front, turn four times.

Attitude: Step diagonally forward with right foot, right hand on hip, looking, back at left bell, which is extended in left hand.

No. 10. Arms extended sideways at an angle of forty-five degrees, turn bells four times.

Attitude: Step forward with left foot, left hand on hip, looking back at right bell, which is extended in right hand.

No. II. Bells on chest, right hand down, then up, left hand the same.

Attitude : Turn body to right, thrust right hand obliquely up, palm up ; left hand obliquely down, palm down.

No. 12. Bells on chest, right hand up, left down ; reverse, then both down, both up.

Attitude: Turn to left, thrust hands up and down as in No. 11.

No. 13. Arms extended in front, palms opposite, right hand up once, left the same, both together up twice.

This should be done without bending the elbows.

Attitude: Step diagonally forward with right foot, the body and head thrown forward, and arms thrown wide apart.

No. 14, Repeat No. 13.

Attitude: Repeat attitude No. 13 on the left side.

No. 15. Arms extended at sides, right arm up once, left once, both twice, without bending the knees.

Attitude: Repeat attitude No. 14 on the left side.

No. 16. Arms extended, with bells parallel in front, bring the bells back forcibly upon the chest four times.

Attitude : Fold the arms with bells closely pressed against the chest, and bend back slowly from the waist.

Dumh-BelU. 39

Second Series.

In this series the attitudes precede the exercises.

Position : Same as in the first exercise, with bells down at sides.

Attitude No. i. Stamp left foot, then right, step out at right side with right foot, right arm obliquely up, left arm obliquely down, both palms down. Repeat on left side, four beats on each side.

Exercise. Bells down at sides, swing right bell up to perpendicular over head twice, left bell twice, alternately twice, both together twice.

No. 2. Stamp as before, first left foot then right ; step to right, with right arm extended, left on shoulder.

Exercise. Bells down at sides, swing right bell sideways up to perpendicular over head twice, left bell twice.

No. 3. Stamp left foot, then right, step with right foot, carry both bells over head, sway twice. Repeat on left side.

Exercise. Hands down in front of knees, with fingers clasping bells together, describe circle over head from right to left and from left to right, alternately.

No. 4. Stamp left foot, then right, long diagonal charge, as it is called, on the right side, bells thrust forward from shoulders, twice through half strain of music. Repeat on left side.

Exercise. Elbows high, and bells under the chin. Thrust elbows back through whole of strain.

No. 5. Stamp left foot, then right, take short step diagonally forward with right foot, thrust bells up, then down, stopping on line with shoulders, then nearly to the floor. Repeat on left side.

Exercise. Horizontal sweep with arms, carrying bells from just in front to side, stopping on line with shoulders.

No. 6. Short diagonal charge, stepping out on right side, thrusting bells up twice from the shoulders. Repeat on left side.

Dumb-Bells. 41

Exercise. Thrust both bells up on right side, then on left, without moving the feet through whole of the strain.

No. 7. Short diagonal charge, stepping back on right side. Repeat on left side.

Exercise. Bells on chest, thrust left hand forward, then right, alternately through the strain.

No. 8. Long side charge, stamp left, then right, step directly to right, with right bell on hip, left down at side, swing left up to side of head, turning the hand over on its way up to position. Repeat on left side.

Exercise. Right hand following left in the order of No. 14, third series Free Gymnastics.

No. 9. Stamp three times with left foot, stepping diagonally forward with each stamp, looking back at the same time, twisting the right bell, with right arm thrust up and back. Repeat on left side.