Calisthenics and light gymnastics for home and school

Preface

This little work is in nowise intended to be a technical treatise, but is simply an endeavor to present in a plain, easily-understood manner those exercises which are particularly suitable for children either in classes at school, or at home individually.

The exercises will be found arranged in such manner as to follow each other as they become more difficult, beginning with the simple movements of the limbs and body, without apparatus, and ending with the most difficult and at the same time most useful of accomplishments — swimming.

Of late years, much has been done to render calisthenic exercises not alone useful, but also beautiful, and the result has been the production of " Broom Drills," " Handkerchief Drills," " Fancy Marches," etc., performed by young ladies or children, with the greatest success. It has been the author's endeavor to present these exercises in the most concise manner, to the end that they may be taught and acquired without confusion or misunderstanding on the part of teacher or pupil.

As a work of this kind would be useless without drawings illustrating the various movements, and still

4 PREFACE.

more useless if the illustrations were imperfect, it became necessary to resort to instantaneous photography. By this means each exercise was accurately photographed from the living subject. The excellence of the wood-cuts, which were drawn from the photographs, is due to the skill of Mr. S. M. Spedon, to whom the writer is much indebted for his hearty co-operation in a somewhat difficult task.

Although conscious that all that can be done has been done to make this work both instructive and interesting, it is with trepidation submitted to those awful little critics, the children.

Alfred M. A. Beale.

New York, 1888.

Part I. Practice Of The Elementary Exercises

PAGE

First Position lo

Walking lo

Movements of the Head ii

Bending or Inclining the Head 1 1

Movements of the Arms 12

Movements of the Trunk 14

Balancing Positions 17

Exercises with Assistance or Resistance 19

Part XI. Exercises Of Strength And Endurance

Carrying Weight 116

Throwing the Discus 119

Climbing 121

Kinds OF Climbing 121

The Ladder 121

The Inclined Board 121

The Upright Pole . 122

The Mast , 123

The Slant Pole 1 23

The Horizontal OR Slightly Inclined Bar 123

The Rope Ladder 124

The Upright RcPE 125

The Oblique Rope 126

The Level Rope 1 26

Climbing Trees 126

Swimming — 127

Preparatory Instructions 128

Attitude 128

Action of the Hands 1 28

Action of the Feet. 129

Place and Time 130

8 CONTENTS.

Swimming — continued. . pagi-

Aids 132

Cramp 133

Entering the Water 134

Buoyancy in the Water 134

Attitude and Action in the Water 138

Respiration in Swimming 139

Coming out of the Water 139

Upright Swimming 140

Bernardi's System 140

Treading Water 144

Back Swimming 144

Floating.. 146

Side Swimming 146

Plunging 147

Diving , 148

Thrusting 149

Springing 150

One-Arm Swimming 1 50

Feats in Swimming 151

Part XII. Music

Rogue's March 152

Quickstep 152

Quickstep 154

School Quickstep 155

Drill 156

Attention , 157

Forward 1 57

Halt 1 57

Quick Time 157

Charge , 157

Fours Right 158

Fours Left 158

Fours Right About 158

Fours Left About 158

Face to Rear 1 59

Company Right Wheel 1 59

Company Left Wheel 1 59

BE ALE'S CALISTHENICS.

Part I The Practice Of The Elementary Exercises

CalisTHENIC exercises being designed to promote grace, beauty, and strength, it is of primary importance to acquire thoroughly the art of carrying oneself properly ; of being able to sit with the body erect and of standing with the figure perfectly balanced, which is the case only when the centre of gravity is where nature designed it to be — directly over the heels.

To gain this much-to-be-desired end, the pupil will practice the following exercises, not dropping them because the results are not immediately apparent ; as in the case of an incorrect habit of posture, some time must necessarily elapse before the muscles resume their normal conditions. The slight exercise of perseverance required will be well rewarded by the consciousness of personal grace, the condition attained verifying the beale's calisthenics.

physical aspect of the dictum that " man is the noblest work of God."

First Position.

This is the fundamental position, as all drill exercises begin with it. The heels are together, the feet turned outward, forming a right angle between them ; the knees straight ; the arms well down and close to the body ; the fingers close to each other, with the thumbs in front ; the head straight, with the base of the skull directly over the heels; and the shoulders set backward, without exercising any strain to do so, however, and the eyes straight.

The word of command is — ATTENTION ! (Fig. i.)

Fig. I.

Walking.

The length of step for girls is usually twice the length of the foot (Fig. 2). For boys and men, three times, and often four times the length of the foot is used. This should be practiced by placing the feet alternately forward and backward, resuming afterward their original position. In walking, care should be taken not to lift the heels too high ; to prevent this, recourse is had to the " goose step," where the pupil stands upon one

BEALe's calisthenics, II

foot and places the other backward and forward, but

always keeping the sole of the

foot level with the ground. A

good walker will throw no mud

upward with the heels, while

those who walk improperly

will have their clothes quickly

This exercise should be executed at the command : Right (or left) FOOT : FRONT ! RiGHT Fig. 2.

(or left) FOOT: rear! The

first two words of the command extending to the colon ( : ) are to prepare the pupil ; the motion to front or rear begins only at the word Front (or Rear), continued by the teacher counting One, Two ; One, Two, evenly, until Halt is called, when the pupil will place the heels together and resume position, as in Fig. i.

Movements of the Head

Should always be executed in slow time ; the body should remain erect and immovable. At the command Head right : turn, the head must be slowly turned, without inclination, until the chin is well over the shoulder.

Bending or inclining the Head Is too simple to require explanation ; care, however, should be taken not to frown when the eyes are turned

BEALE*S CALISTHENICS.

upward with the head. The eyes should always look out of the head straight.

Movements of the Arms.

There are five principal movements of the arms.

Fig. 3-

Fig. 4.

The first movement (^\g. 3) is the upward bend. The arm from the shoulder to the elbow is kept rigidly against the body, while the forearm is raised upward, the hands bent forward at the wrists until the tips of the fingers touch the armpits.

BEALE S CALISTHENICS.

The second movement (Fig. 4) is the upward stretch, and is a continuation of the first movement. The arms should be kept as close as possible to the head.

The third movement (Fig. 5) is the sideway stretch. The arms are fully stretched, both hands being the same height from the floor.

Fig. 5.

The fourth movement (Fig. 6) is one in which the arms are stretched well forward, the palms of the hands facing each other.

The fifth movement (Fig. 7) is the backward stretch. The palms of the hands should face away from each

BEALE S CALISTHENICS.

other, and the head and body be kept in an erect position.

All of these movements should begin and end with the first position — Attention.

Fig. 6.

Fig. 7.

Movements of the Trunk

Are performed slowly.

The first tnovement {Fig. 8) is the downward bend. The trunk is gently bent at the lowest part of the spine without twisting the body or moving the head, which remains in the same relative position to the trunk.

BEALE S CALISTHENICS.

This exercise may end when the hands are down level with the knees, or be continued until the face is opposite the knees and the tips of the fingers touch the toes

The second movement consists of the backward bend, in

which the head is raised slightly upward, the hands

Fig. 8.

Fig. 9.

placed upon the hips, and the body bent backward as far as possible (Fig. 10).

The third movement is an extension of the second ; to do it, the right (or left) foot must be advanced to a walking position, and the whole arm on the same side as the advanced foot raised and extended backward with the head and body (Fig. 1 1), i6

BEALE S CALISTHENICS.

In the fourth position (Fig. 12) the body is bent well backward, with both arms stretched upward and backward.

The other exercises with the body are bending sideways (Fig. 13).

Fig, II.

Turning the body to the right or left without moving the feet (Fig. 14).

Bending the body while turned in either direction. Bend the body both forward and backward, placing the hands upon the hips. The backward bend may be done with the heels together, but in bending forward beale's calisthenics.

the right (or left) foot, according to the direction of the turn, must be placed in the rear (Fig. 15),

Balancing Positions

Are for more advanced pupils, requiring, as they do, considerable strength in the muscles of the feet ; and although they are much practiced by children destined for theatrical dancing and posturing, they are deemed inappropriate for schools, etc., unless executed with great moderation. A few seconds will suffice in executing any balancing position, as the whole weight of i8 beale's calisthenics.

the body is resting upon the toes, the muscles being exerted not alone by the weight, but also by the constant effort required to maintain an erect position. In taking the first and principal balancing position, do so from the position of ATTENTION (Fig. i) by raising the heels slowly, keeping them together and maintaining

Figr- ISthe erect position of the body. Make no attempt to hold the position longer than a few seconds (Fig. 16).

Raise the right (or left) knee alternately (Fig. 17).

Raise the right (or left) knee as before, and turn the knee sideways to the body (Fig. 18).

While standing upon either foot, raise the other beale's calisthenics.

directly outward and upward as far as possible, at the same time throwing the body backward as a counterbalance. While in this position the pupil may turn around by gradually shifting the position of the foot ; this is, however, somewhat difficult.

After this exercise resume position of ATTENTION, and raise one foot backward and upward as far as possible, at the same time bending the body forward, and turn as before ; this is much easier.

Do all of these exercises several times at each lesson.

Exercises with Assistance or Resistance.

These exercises are more difficult, and the pupils must be well trained in the previous exercises before beale's calisthenics.

assistance is given or resistance can be used. Fig. 19 is only to serve as an example of the manner in which this is done.

Two pupils are standing in stride position ; the first has the left forearm in Upward Bend position, while the second, with his right arm in sideways stretch, is holding the left hand of the first. He may offer him some assistance while bringing his right arm back to the upward bend position ; or the first pupil may offer the second some resistance in executing the movement, which is shown by the dotted lines.

It is better to execute these last movements with several pupils together. By placing ten or twenty in the same position as the two boys in Fig. 19, they will go through the exercise with more steadiness.

Part II. Apparatus

Calisthenic, or, more properly, gymnastic apparatus, include everything used for that purpose. This work being intended for children, it is necessary to describe only the following :

Dumb-Bells.

That dumb-bells are so popular, is due to the fact that they give the most exercise with the size of the apparatus reduced to exceeding small proportions. A pair of dumb-bells can be used anywhere at any time ; they take up very little room, whether in use or not, and, in fact, constitute a whole gymnasium, provided the person using them knows how to do so thoroughly.

The best dumb-bell for the use of children and ladies is made of wood (Fig. 20); properly made, as they are when purchased, they can be held either by the handle or by the ball, the latter hold being called the ball-grasp. Dumb-bells for children should be about 8^ inches in length.

Wands.

With a wand (Fig. 21) the pupil can exercise thoroughly every muscle, the power, strength, and flexibility of the muscles and joints being tested more or less as the exercises are done, with the hands grasping the wand close together or far apart.

The wand should be made of a straight piece of wood — preferably ash — three-fourths of an inch thick for children ; and when held by the side, with one end on the floor, should be of sufficient length to bring the top level with the mouth of the person using it. This length is necessary, because it would be impossible to perform many of the best movements with a shorter one.

Indian Clubs.

Indian clubs (Fig. 22) afford an opportunity for the display of great strength and skill, but unless in the simplest way, are scarcely suitable for pj^2j the use of children.

The best way to find the size of club suitable for any individual, is to lay the club along the arm, holding beale's calisthenics.

it at the same time by the handle. The dub should be

of the same length as the arm. The

weight of the club varies not with the

size, but depends upon the material of

which it is made, some woods being

much heavier than others.

Various articles of common use, such as brooms, wooden curtain-rings of proper size, and fans, are used effectively ; the latter article, however, is useful only as an adjunct to graceful movements not necessarily requiring the exercise of strength.

There is also a long list of articles invented for use in calisthenic or gymnastic exercises ; as they are not pertinent to this work a description of them is omitted, the apparatus mentioned being deemed the most suitable for children and girls.

Part III. Dumb-bell Exercises

Chest Exercises.

The teacher will form the class as directed for the broom-drill (p. 72) ; the distance apart of the pupils may be less, however, but should be sufficient to prevent striking — about six feet will do.

Or the pupils may be arranged in two rows facing each other, with girls on one side and boys on the other. When the pupils are arranged in this manner the CHARGE is very effective.

The charge is performed by advancing the right foot well to the front, at the same time extending upward and outward the right arm, the left arm being extended to the rear.

The action must be spirited to produce the best results ; the body being kept erect, but well forward, the extended foot and knee being in a perpendicular position.

First position. At the command— Attention ! the pupils will assume that position with the dumb-bells, held in the hands sideways (Fig. 23), the backs of the hands being to the rear, and the fingers to the front. (24)

beale's calisthenics.

Second position. At the command— Second position ! the pupils will raise the bells to the shoulders (Fig. 24), keeping them in a horizontal position ; the arms from the shoulder to the elbow must be rigidlyheld against the side. It is well to execute the movement both in slow and fast time. Always practice first with slow time, so that the weight of the dumb-bells is under perfect control, otherwise the energy of the movement by an inexperienced manipulator is apt to throw the bells against the body with too much force.

Third position. At the command — Third position ! (Fig, 25), the pupils will raise the bells upward beale's calisthenics.

the full length of the arm, at the same time turning the dumb-bells around so that the palms of the hands face to the front. The movement may be executed in the same manner, but changing the direction of the turn so that the backs of the hands are to the front —

Fig. 25 or it may be performed without a turn. All these slight variations in a movement are of importance, though they do not appear so at first sight. The main portion of the movement exercises an entirely different set of muscles to those exercised by the turn of the arm or wrist.

BEALE*S CALISTHENICS.

2^

Fourth position. The pupils will move the outstretched arms outward and downward until both bells are on a line and even with the shoulders (Fig. 26).

The usual fault in this — and, in fact, in nearly all exercises, consists in doing them too quickly ; the arms must be brought down slowly to the position in the figure, and not be allowed to go beyond it, or the effect with a number of pupils will be entirely destroyed.

The last four movements may be performed by a ckss in unison, and excellent effects produced by varying the order of the exercises. For example, suppose the teacher has twenty pupils arranged facing each other in two rows of ten pupils each. Begin by numbeale's calisthenics.

bering all the pupils from one to twenty, each pupil to remember whether his or her number is odd or even. Then instruct them that while all the even numbers are performing the second movement (Fig. 24), the odd numbers are to take at the same time the position indicated in Fig. 26, by raising the arms outward and upward to a level with the shoulders. The odd numbers may then be ordered to the third position (Fig. 25), while the even numbers take the second or fourth position. In this manner the exercises are varied and the interest kept up.

Fifth position. The pupils will place the elbows against the waist, holding the bells vertically (Fig. 27).

The teacher may now count — One, Two ! One, Two ! etc., the pupils at the same time moving the elbows backward at One, and forward at Two.

In executing this movement the pupils will have a tendency to let their elbows point outward when performing the backward motion. This should not be allowed, as the elbows must move backward in a straight line if the best results are to be gained.

Sixth position. The pupils taking the ball-grasp, will place the bells behind them (Fig. 28).

A number of exercises may be performed with the ball-grasp. As they consist almost entirely of a repetition of the previous exercises, a description of them is omitted.

The movement in the figure is to be performed from position of attention, by allowing the bells to slide forward in the hands until they are held by the ball instead of the handle ; place them behind the back, and from that position swing them around to the front level with the shoulders, or swing them upward over the head ; in fact, any movement previously learned can be executed with the ball-grasp.

Seventh position. The teacher will frequently permit the pupils to rest. At the command — Rest ! the bells will be brought down to the side, with the balls in front and rear (Fig. 29), which shows the pupil with his feet in position of attention. This movement may be varied by the pupil allowing the weight of the body to rest upon one foot, slightly extending the other.

beale's calisthenics.

Eighth position. The pupils will turn the elbows inward, at the same time turning the palms of the hands outward, the position assumed being plainlyshown in the figure (Fig. 30).

To do this properly the bells must be held as in Fig.

29, but clear of the body, then as the teacher commands — Eighth position : One ! Two ! One ! Two ! the pupils will turn the elbows in and out, at the same time turning the dumb-bells.

Ninth position. At this command the pupil will take the position indicated in the drawing (Fig. 31), in -which the bell in the left hand is held horizontally against the breast, the bell in the right hand a little higher than the shoulder, and touching the bell in the left hand. The teacher will now say — One ! the pupil moving the right arm downward and backward until as far behind the back of the hips as possible, and resume the position in the figure. Two ! the pupil will extend the right hand and arm outward and level with the shoulder, resuming position as before. Three ! the pupil will raise the right arm upward, stretching it to its full height (Fig. 32).

At the command — Right ! the pupil will place the right hand upon the breast, same as before with the left, and execute the same movements with the left hand. The teacher using the same commands, indicating the hand to be used at the beginning of the exercise by the command — Right (or left) !

Shoulder Exercises.

The teacher will command — First position ! The pupil will take position as in the figure (Fig. 33), with the upper arms extended horizontally, the elbows bent, the forearms turned inward toward the body, the wrist also bent, and the palms of the hands turned upward, with the bells well under the armpits. At the word — ■ One ! the pupil will extend the arms horizontally, and hold the bells with the backs of the hands upward. At the word — Two ! the pupil will bring the arms down quickly to the side. And at the word — THREE ! will again place the bells under the arms, as at first.

Second position. The pupil will hold the bells upon the breast vertically (Fig. 34) ; at — One ! will extend the arms forward to the front, resume position, and at — Two ! extend both arms outward and sideways to the body. At — Three ! keeping the bells the same height from the floor as the shoulder, the pupil will bend the arms backward as far as possible. At — POSI- TION ! resume position.

Elbow Exercises.

The teacher will command — POSITION ! and the pupil will take position as in Fig. 35, with the backs of beale's calisthenics.

the hands turned toward the face and the elbows well up.

This position is somewhat difficult to maintain, as it strains every muscle of the arms, wrists, and fingers, and is therefore a very good exercise. The three following movements may be performed several times each, but the pupil should do them thoroughly, and not mind the little aches which will at first result.

The first movement is made toward the rear, inclining downward at an angle of about forty-five degrees, which will bring the right elbow down near the waist, the forearm keeping the same bend.

Secofid movement. Move the arm directly backward as far as possible.

BE ALE S CALISTHENICS.

Third movement. Move the arm upward as far as possible.

In these exercises always maintain the bend in the arm, as it is holding the position which exercises the elbows.

Execute the exercises either with one arm at a time, or both together.

Arm and Hand Exercise.

The pupil will at the command — POSITION ! take the position indicated (Fig. 36), thumbs to the front, the bells pointing front and rear.

BEALE'S CALISTHENICS.

First movement. Move both arms outward and upward until level with the shoulder (Fig. 37).

Perform the movement slowly, as though the dumb-bells were of considerable weight. In all movements of this description the muscles are much more exercised by exerting them slowly.

Second movement. Carry the arms outward and upward as far as they will go, keeping the bells always pointing in the same direction (Fig. 38).

This movement will bring the bells well over the head, as in the drawing ; some practice will be necessary before it can be well done.

beale's calisthenics.

Third movement. Move the arms forward and upward to the level of the shoulders (Fig. 39), keeping the arms well stretched and level, otherwise the line of pupils will present an uneven appearance.

Fourth movement. Continue former movement until the arms are well above the head (Fig. 40).

Fifth movement. Carry the arms from their position in front of and level with the shoulders, outward and backward as far as possible.

Sixth movement (Fig. 41). Hold the bells in front and horizontally ; swing the arms around behind the back.

Seventh movement. Stand as in the first position ;

beale's calisthenics.

hold the right arm in its place, and swing the left arm outward and upward, bending the body sideways at the same time (Fig. 42). Do this exercise alternately with both arms.

Eighth movement. Hold the bells with the ball-grasp kt)

directly in front and touching each other (Fig. 43) ; bend the body until the bells touch the floor.

Ninth movemejtt. From the position in Fig. 43 advance the dumb bells along the floor as far as possible, and return the body to an upright position by springing backward. In doing so draw the arms quickly back to the sides so that the bells are near the hips.

beale's calisthenics.

Tenth movement. Stand with one foot advanced, raise the arm on the same side as the advanced foot, throw the other arm to the rear. Change the position quickly by stepping backward with the advanced foot and placing it in the rear, at the same time changing the positions of the arms. Repeat the exercise with the other foot advanced.

Knee Exercise.

First position. Place the feet well apart, one in front and one in the rear. Turn the body well around, bending the knee at the same time until in the position in the figure (Fig. 44) ; then swing back into the position represented by the dotted line.

Second position. Place the feet apart sideways ; bend downward, taking position with one arm well extended upward and straight, the other arm straight, the hand on the bell which rests on the floor (Fig. 45).

The right knee is now bent, the left leg being straight. Exercise by reversing the position. In doing so swing the left arm over until the bell touches the floor, at the same time swinging the right arm upward. The movement of the arms must be made while the body is changing its position.

Third position. From the position of attention, drop the body quickly to a sitting posture, at the same beale's calisthenics.

time raising the heels and allowing the bells to touch the floor. In rising to position of attention do so as slowly as possible.

These exercises should be repeated several times.

R

•f. Xj

Exercises of the Leg and Foot.

The first movement is executed by leaping from right to left, as in the drawing. In making the movement draw the arms quickly back, placing the bells against the breast. In jumping turn the body half around, and again extend the arms fully (Fig. 46). A reference to the figure will render the movement easy to understand.

TJie second movement (Fig. 47) consists of a swinging movement from side to side, and is most effective when executed by a number of pupils in unison. Raise on the right foot, the left arm up, right arm down ; swing over to the left, at the same time dropping the left arm to the side, and raising the right arm. As soon as the left foot reaches the floor, swing back again with the right foot, precisely as was done with the left, and reverse the position of the arms.

Part IV. Wand Exercises

The wand exercises are to a large extent exactly similar to those -described in the article on the Broom Drill (p. 71). Wands, however, afford a larger variety of exercises, for the reason that they are alike at both ends ; whereas the broom interferes with many movements which can be executed with the wand.

In the following series of exercises, those which are beale's calisthenics.

similar to the broom drill exercises are placed in their order, and the reader is referred to the paragraph describing the same exercise in the broom drill.

The pupil will execute the movement commanded as the last word of the command is delivered by the teacher, and not before ; this will insure unity of action, and is the invariable rule.

Suppose the command Order Arms is given, the pupils will execute the movement commanded only at the word Arms. The word Order indicates the position to be taken ; the second word. Arms, is the command to take it.

First position. Is the same as Order Arms (p. J-^ ;

beale's calisthenics.

the end of the wand rests upon the floor. From this position the following movements may be made.

First movetnent. Grasp the wand with both hands held apart as in the drawing (Fig. 48).

For the sake of effect in giving an exhibition of these exercises the teacher may order the pupils to raise the

Fig. so.

right arm upward and lower the left by commanding Right! which will throw the wand into an oblique instead of a horizontal position. The command LEFT ! will indicate that the left arm is to be raised and the right lowered. The pupils must not bend the elbows during this exercise.

Second movement. Raise the arms upward and outward (Fig. 49), hold the wand level with the shoulders.