Manual of physical exercises; comprising gymnastics, rowing, skating, fencing, cricket, calisthenics, sailing, swimming, sparring, baseball. Together with rules for training and sanitary suggestions

Preface

In presenting to the public this work, I feel very sensibly my inadequacy in appearing in the capacity of an author. Trained almost from infancy to a profession which rendered mental study impossible, and having only by dint of perseverance got Avhat little education has fallen to my share in much the same manner that a chicken gets his breakfast — picking up a kernel of information in one corner and another in the next — all the acquii'ements which I pretend to claim are based alone upon the common branches of English learning and common sense. Yet, it seems to me, a man who has mastered any thing worth knowing may, if he will simply tell what he has learned, write something which it will be of advantage to others to read. I have written what I know, and what I judge would be well for others to know.

I have been for many years engaged as an instructor in Gymnastic and Athletic Exercises. Very many of the first families of the City of New York have been members of my institution. The young, the middle-aged, and the old can testify to the benefits derived while they were members of the same.

PEEFACE.

My chief design in writing tliis work is to promote a love for physical culture. Is not such culture needed? Look at the great number of our young men and women, and see what a narrow-chested, sallow-complexioned, slight-formed race they are. But, thank God, this will soon j)ass away. Institutions for Physical Education ai-e springing up in all parts of our country. Our great men of learning, presidents of nearly if not quite every college or university in the land, have lent their aid to promote the good work. Our students hereafter will graduate not only with clear heads hut with sound bodies.

Far be it from me to advise less attention to be paid to the mind. But it is certain that an unhealthy body will sooner or later affect the mind. Moreover, no man lives for himself alone. The present generation are fathers and mothers of generations to come. By the fixed laws of nature, the present gives impress to the future, as the past has given form to the present. The children of healthy parents will, as a rule, be healthy. The children of infirm parents, as a rule, will be infirm.

Every one should therefore feel that the strength and character of future generations depend upon the more frequent use of Gymnastic and Out-door Exercises. Athletic culture is intended to restore the just proportion of the two principal parts of human Education — Mental and Physical. It is the bounden duty of every person to take care of the Body, and develop it as well as the

PKEFACE. 7

Mind : consequently Gymnastic Exercises should form an essential part of Education.

I Where man exists, there Athletic Games have or at I least ought to have a place. They are the property of mankind ; not confined to any nation or country. They will, of course, assume a different form in different climates and different states of civilization, etc., but the essence remains the same — culture of the human body. In conclusion, I venture to express the hoj)e that this * work may foster a taste for Physical Culture, to the end that the Body and Mind may both be improved.

All good works that we do in this world inspire us with a love that is pure in thought, beautiful in expression,

and moral in tendency.

WM. WOOD.

New York, Aut/ust, 1867.

CONTENTS,

Chapter I Pkelimikaet

• I PROPOSE in the outset to give a brief general resume of the toj^ics which will be presented at length in the successive chapters of this work :

Gymnastics and Calisthenics. — One thousand different and distinct exercises, from the simplest motion suitable for children and injalids, to the most difficult for the gymnast and athlete. These will be fully illustrated in the proper place.

Mowing and Sailing. — Upon these beautiful and invigorating exercises, pastime and amusement, I flatter myself that I am fully competent to speak and instruct, having had much practical experience. To the beginner I promise that rowing will be made easy, and to many who have become more or less proficient, that their skill and science in handling the oars or sculls will be enhanced. The correct position of the body, the position of the hands upon the oars or sculls, the stroke, the placing of the oar in the water, the " feathering," or finishing of the stroke, will be fully explained. I shall give full and ample directions as to what should be done, and when and how to do it. I shall present sugges-

12 MANUAL OF PHYSICAL :5:XEECISES.

tions for the management of crews of foui*, six, and eight oars. I shall give plain and simple rules for the management of sail-boats. I shall show how to control and work them without the use of rudder or oar. I shall give a record of boating in the United States, from 1824 to the present time ; shall note the contests between the English universities of Oxford and Cambridge for the last thirty-six years; shall give the "time" of each crew, and also that of "Professionals," whether with sculls or oars, with the weight of each man. I shall furnish such other information upon this subject as may seem advisable.

Fencing. — ^This art stands unrivaled both as an accomplishment and as an exercise. It is scientific and at the same time graceful ; and it is in this sense that it will be treated. Fencing causes more muscles to act at the same time than almost any other exercise. It promotes the expansion of the chest and improves respiration, whereby the functions of the most important organs of the body are more perfectly performed. The French and German schools will be explained and made easy by eighty different exercises ; it will be so plain and so well illustrated, that passing through the school will be a pleasant exercise and the practice a pleasure. The illustrations in this chapter will be copies from photographs taken from experts in actual position. They will therefore show every movement and attitude involved in the art.

€ricJcet. — The game of Cricket is one of the noblest of English pastimes. It combines athletic power, grace, quickness of eye and of hand, nimbleness of leg, and scientific skill. In England it is played by high and low, rich and poor, man and boy. I shall describe the origin of the game of single and double wicker ; shall show the arrangement of the field ; shall lay down the recognized laws of the

PEELIMINAEY. 13

Igame ; shall note the duties of umpires ; and shall append (general hints upon dress and the like.

I Swimming. — I shall explain the first practice before entering the water ; shall treat of aids to swimmiug ; striking out; plunging and diving; of swimming under water, on the side or on the back, without using the feet; of floating; of treading water ; of the fling on the back ; of the double thrust, to imitate the swimming of a dog ; of the wheel backward and forward. I trust that this chapter will be of special service. This is an accomplishment so easily acquired, and so invaluable to every one, whether as a means of personal preservation or of saving others, that no one can be justified in neglecting to acquire it. Next after reading and writing, every youth of either sex should be taught to swim.

Skating. — In this chapter will be found general directions to be followed by those learning to skate : the forward roll, back roll, and the Dutch roll ; inside edge and the outside edge ; the Figure 3, Figure 8, I shall also give directions for the modes of exercise adapted to strengthen the lower limbs, to give firmness and balance to the body, and how to obviate the danger of taking cold while engaged in this fascinating exercise.

The Indian Club. — ^This is a very gi-aceful and beneficial exercise. It is easily acquired, and can be practiced at the office or dwelling of every person. The whole upper part of the body from the waist is called into action ; and these are the very parts that require practice, especially in those who lead a sedentary mode of life. To all, this exercise will be found to do good service in strengthening and improving the system. In this exercise very little muscular exertion is required at first. The clubs range in weight from four to forty pounds. The beginner will of course commence with the light club, or those in proportion to his strength ; and as he improves in skill and power, he will increase the weight. I shall give fifty separate and distinct motions. Many of the plainer ones ladies might practice, and find them of immense good in expanding the chest and improving the form and carriage. The explanations will be so plain and the illustrations so perfect, that any one will be enabled to use the clubs without the least trouble or inconvenience.

Jiase Ball. — This may be truly called the American National Game. There is scarcely a city or town or village in the United States where 'this invigorating and manly exercise is not to some extent enjoyed. I shall describe the rise and progress of Base Ball ; shall give the Rules and Regulations of the National Association, with a diagram of the ground and correct measurements, and the position of each player. I shall give full instructions for batting, and set forth the duties of umpires. In brief, I j^ropose that this chapter shall be in itself a Manual of our National Athletic Game.

Boxing or Sparring. — It is only within a few years that this exercise has with us been practiced to any extent. I wish it to be distinctly understood that I shall treat of it only as an exercise in gymnastics, although I am satisfied it has other advantages, the principal one of which is that it gives self-confidence in one's own ability in the hour of trial or danger. The practice of it renders every part of the body quick, active, and capable of preserving the balance in almost every position. And instead of feeling timid in time of danger, as many nervous men are apt to do, one Avho has acquired this art, even to a moderate degree, will remain cool and collect*ed, for the exercise that he has taken will not only have strengthened his muscles, but will also have improved his whole nervous system. He will not be apt to

PEELIMINAEY. 15

lose presence of mind at the moment it is most needed. Take for example, a man of weak nerves, possessing no knowledge of sparring or how to defend himsQjf : he would be so frightened at the appearance of danger as to be utterly unable to make any resistance. I assert without the fear of contradiction that the knowledge of sparring even to a limited extent would, if walking with wife, mother, sister or friend, and bein^ insulted by a rowdy, make him feel more confidence that he was able to stand up like a man, and protect those in his charge, and hand the bully over to the hands of the proper authorities.

Every physical accomplishment is, like every other good thing, liable to abuse or misuse. The accomplished penman may become a forger; but that is no reason why a man should 4iot learn to write neatly or elegantly. A gentleman AYill use but never abuse the knowledge of the art of self-defense ; and I write only for gentlemen. I speak from personal knowledge when I say that many of our first men in this country have taken lessons and acquired the knowledge of sparring well. Among these are statesmen, ministers, physicians, lawyers, and besides many of the most wealthy and respectable men in the city ; and they will all, without exception, acknowledge that they have been benefited and much pleased Avith the exercise. It strengthens and .gives tone to the muscles, quickens and improves the eye, and in fact invigorates the whole body.

Corpulency. — In this chapter will be found hints on corpulency, and directions how to prevent and how to remove it.

The foregoing are mere hints as to the general scope of the topics which will be treated in this work, which I shall aim to render what its title imports : A complete " Manual of Physical Exercises," and therefore in no inconsiderable degree a Guide to Health.

16- MANUAL OP PHYSICAL p;XEECISES.

To give instruction upon these subjects has been the occupation of my life. I look upon it as a profession, which if worthily pursued is eminently worthy, adding as it does to the sum of human happiness and well-being.

Chapter II. Sanitary Benefits Of Gymnastics

The introduction of gymnastic exercises into the system of education will constitute a remarkable epoch in the annals of history. The social order has long claimed securities which the real interest of nations Avill no longer admit of being deferred, as there are not only laws but institutions which reason and the wants of the age imperiously demand.

The great object of exercise during infancy and youth is to promote the growth and strength of the body and to render the perceptions more acute. The games and diversions of children, therefore, should be directed toward good and useful habits, and against the introduction of bad ones. Nature has implanted in the young an earnest desire to romp, to run, to play at ball, and to use other bodily exercises. The construction of the human body proves indeed that it needs exercise in order to enjoy perfect health. Physical exercise is as necessary in the early stages of life as mental education. It i^ j\§tonishing how many perish by what may be fitly termed the disease of education. Multitudes die every year of this disorder. It should never be forgotten that the human being consists of body as well as of mind, and that both, being the work of the Creator, deserve our utmost care. In order of time, indeed, the culture of the body takes precedence of that of the mind j after a while they go on together. The grand secret of education is that the exercise of the body and that of the mind should be so continued as always to serve as a relaxation from each other.

The exercises of youth should promote the circulation of the blood and strengthen the nerves and muscles ; they should accustom the body to a variety of positions and render it adroit and agile; they should inspire presence of mind, and excite and cherish activity. By them, not only personal strength and mental energy, but also the beauty of the form should be promoted. It is well known that by the forcible respiration which exercise induces, narrowness of the chest, which is so injurious to the lungs, may be prevented.

On the subject of agreeable exercises in general, it has been justly mentioned as a subject of regret, that in this city, with its immense and growing population, gymnastic exercises are so little practiced. Thirty minutes each day to exercise would be of the greatest service to those who are not under the necessity of laboring for their support. As active diversions lose ground, those of a sedentary kind come to prevail. The latter, however, are of no use but to consume time. Instead of relieving the mind, they often require more thought than either study or business. In fact, every thing which induces young persons to sit still, unless it be necessary employment, ought to be avoided. The ancients, in general, had so hi^h an opinion of gymnastics, that Plato, Aristotle, Cicero, Csesar and others considered a commonwealth defective in which they were neglected. They reasoned thus : As the improvement of the inind, which ought to be our constant aim, can not be accomplished without the aid of the hody, it is incumbent upon us to jDromote the health and strength of the one, that it may be capable of serving ihe other. Hence Plato calls

SANITAET BENEFITS OF GYMNASTICS. 19

Lim a "cripple who, cultivating his mind alone, suffers his body to languish through inactivity and sloth."

If only some of the many advantages resulting from physical exercise were to be procured by any one medicine, nothing in the world would be in so much esteem or more anxiously sought after. But we too often slight the advantages which are to be procured by other means than medicine, when they can not be obtained without trouble. Hence exercise is neglected, though by attending to it, many of these disorders to which mankind often fall a sacrifice might be prevented.

There Avas a time, we are told, when diseases were little known; when age was the great infirmity, and death the sole physician. That could only be the case when men by labor or abundant exercise promoted a regular and complete circulation of the blood, or by gi'eat exertion freed their bodies from impurities ; or by constant exposure to the open air, were hardened against the changes of the seasons, and sufiered no inconvenience from them. By such means as these Ave might consider ourselves completely secured against three-fourths of the usual catalogue of diseases.

The necessity of labor or exercise to promote the regular and complete circulation of the blood is evident from the circumstance that the strength of the heart and arteries alone in a sedentary course of life is by no means sufficient to keej) up and perpetuate with sufficient efficacy that circulation throughout the smaller blood-A^essels. The assistance and combined force of all the muscles of the body acting at proper intervals are essential for that purpose. Without this extraordinary aid, which can only be procured by exercise, the smaller vessels are in pi'ocess of time choked^ and the delicate springs of our frail machines lose their activity and become weakened, from which numberless evils of the chronic kind, and every species of nervous disorders take their origin.

Every physician will inform you that the principal source of our well-being arises from the circulation of the fluids, especially the blood. A brisk circulation animates tlie whole man. Even the phlegmatic person is exhilarated when any thing puts his blood in motion. These effects are well known. Continued inactivity weakens the circulation, until at length the blood creeps feebly through its channels, for the heart is not of itself sufficient to give it due impulse to accomplish this necessary result. Muscular movement is likewise requisite. Rest of the body for any great length of time relaxes the muscles, diminishes the vital heat, checks perspiration, injures digestion, enfeebles the whole frame. And thus numberless diseases are induced. There is not a single part of the human machine which a sedentary mode of life does not debilitate ; but the nerves more especially suffer from this cause.

Sedentary life is the prolific source of a great jDart of those diseases which physicians call Cachectic, the number of which in our country is very great. To prevent these, exercise is the best means : it will strengthen all the vessels, preserve the fluids in a healthy state, and in fact give vigorous strength to all the vital powers. The " Cordials," " Balms of Life," " Braces," « Blood Purifiers," " Strengtheuers," and so forth, that are so extensively advertised and circulated in and through every large city, only tend to arouse an increased circulation for a few hours ; but their action soon subsides : the stimulus ceases : and they must be repeated in increased quantities, and continued during life.

The circulation of the blood indeed can only be properly carried on through the medium of exercise or labor. No Art in the shape of medicine can ever become equal to Na-

SAKITAEY BENEFITS OF GYMNASTICS. 21

ture in this most salutary of all her operations. That sprightly vigor and alacrity of health which we feel and en- •joy in an active course of life; that zest of appetite and refreshment after eating, which sated luxury seeks in vain from art, is entirely owing to new blood made each day from fresh food, prepared and distributed by the joint action of all parts of the body. Not only must the blood be duly circulated, but it must also be cleared from impurities; and this can only be done or effected by exercise. The digestive powers arc strengthened, and by perspiration the acrid humors are dissipated, which when retained in the blood, occasion obstructions arid many other disorders.

There are no means by which health can be more effectually secured than by accustoming the body to be duly exercised, and the muscles properly and regularly exerted ; indeed the advantages resulting from a continued course of gymnastics can not be too highly appreciated. The indolent may be compared to rusty macbines, which are soon corroded and desti'oyed: whereas, the active (though they also must ultimately perish), may be said to be always bright and polished, and constantly ready to fulfill any purpose for which they were destined.

It has been observed that what are called " liver complaints," and other glandular obstructions, are. much more frequent now than formerly. This is chiefly owing to inactivity, and nothing but exercise can prevent them, ^o long as the liver, the kidneys, and other glands of the body duly perform their respective functions, health is seldom imj^aired, but when they fail it is very difficult to restore it. 'Not only is the necessity of exercise in general to be enforced, but certain and particular exercises are herein laid down, well calculated to prevent xliseases that are at present most prevalent. And first, I would mention nervous complaints in particular. Nothing but exercise can brace and strengthen the nerves, or prevent the endless train of diseases which proceed from a relaxed state of the organs. Persons with feeble arms, weak hips, and weak backs are earnestly recommended to take first, calisthenic exercises, by which means all parts will be improved and strengthened by degrees. This is certainly the surest means of imparting to them the proper degree of strength necessary to perform with ease and facility the various functions allotted to them. How seldom it is we hear the active or laborious complain of nervous diseases ; these are reserved for the sons of ease and aiSuence.

It is farther to be observed that the more luxuriously any individual lives, the more he requires exercise ; and that not only of the passive or even of the active, but also of the violent kind. It is impossible for him otherwise to preserve his health, and at the same time indulge in luxurious gratifications. To persons in such a sphere of life, the subject of exercise is of peculiar importance, and requires the most exact attention which they can give it if they are so inclined. Indeed I sometimes think the farmer or mechanic has no just ground to complain of the extent of his labor, or the hardness of his fate ; for he enjoys a thousand times more real happiness than the inhabitant of the gilded palace who rolls in luxury, and who, for want of labor or exercise, is courted in vain by every enticement to repose.

The effect of the want of bodily exercise upon the mind is a circumstance well entitled to peculiar attention, bad health so often resulting therefrom. Many, as Plato observes, extinguish the divine flame of genius. And it can hardly be doubted that if the body labors under disorders.

the mind will be unable to achieve any thing that is great and noble.

If any thing can at the present day rouse an anxiety in favor of regular exercise and its due application, it must be the effect it had on two of the most celebrated characters of ancient times — Cicero and Caesar, who, without the advantage of a close attention to exercise, might have perished unknown and unregarded.

Cicero is described by Plutai'ch as being, at one period of his life, extremely thin and slender, and having such a weakness that he could eat but little — in fact he could retain scarcely any thing on his stomach : his whole frame being so extremely weak. He traveled to Athens, however, for the recovery of his health, where his body was so strengthened by gymnastic exercises as to become firm and robust; and his voice, which had been harsh, was thoroughly formed, and rendered sweet, full, and sonorous.

And of Julius Coesar, the same author informs us that he was originally of a slender habit of body ; his flesh being extremely soft and of a sickly hue ; he was troubled with violent pains in his head, and was subject to epilepsy ; but influenced by the example of Cicero, and a great many others of his contemporaries, he found in exercise the best medicine for his indisposition, as after them he went through long marches, bore coarse diet, frequent sleej)ing in the fields, and continued for many years exposed to the hardships of Avar.

With such examples before us, who would not be animated to take exercise, particularly that communicated to the body by means of gymnastics, without which Cicero might never have triumphed at the bar, nor Caesar in the field. It is absurd to imagine that a due attention to exercise requires too much time, and is inconsistent with elevated situations or literary fame. By whom Avere greater actions performed and works more conspicuous for mental ability written than by the two distinguished characters above alluded to ?

There can be no doubt that exercise, communicated to the whole frame by means of gymnastics and calisthenics, is highly efficacious in many disorders, and the great physician, Hoffinann, in a special treatise on that subject, justly celebrates it as the best of medicine ; and the celebrated poet Dryden asserts that

"The wise for cure on exercise depend : God never made his work for man to mend."

There are many instances recorded by ancient authors of the great efficacy of gymnastic exercises in the cure of diseases. Plato tells us that Herodicus was cured of hypochondriacal disease by that means. Pausauias relates that Hysmoneus was relieved from great weakness of nerves by addicting himself to similar exercise, and thereby acquired such a degree of vigor as to obtain many prizes at the Olympic Games : and Plutarch says that Laomedon was so perfectly cured of an obstinate disease by the practice of gymnastics, as to excel in running.

As females are no less subject to hypochondriacal affections than men, and still more to weakness of the nervous system owing to the difference in the habits in which they are educated from their childhood, and to a train of disorders incident to the sex, it becomes necessary, in order to counteract the effects of these maladies, and to lay the foundation of sound health, that they should at an early period supply the want of that exercise which the male part of the community is accustomed to take, by those exercises which we call "Calisthenics," as they are better ada2:)ted to their natural delicacy of the frame and constitution. It is not absolutely necessary that all should attend a gymnasium ; those who prefer it can take the exercise at home : the apparatus is Very simple and occupies but little space. My " book of instructions will explain to you in the briefest possible form precisely the thing to be done and how to do it ; each and every exercise will be illustrated. By this simple means ladies may thus avoid those evils which, in mature age, so often prove fatal to themselves, and frequently to their progeny, it being impossible for the offspring of an imhealthy mother'to enjoy strength and vigor of constitution.

Females of the higher classes of society being subject to a variety of complaints from which the lower classes are \(owing to the exercise their situation compels them to take) generally free, it is to them in particular we recommend those exercises as the most effectual means of preventing or removing whatever debilitating tendency there may be in their constitutions.

In many branches of medicine the ancients were certainly inferior to the moderns ; but they treated diseases with great success, for they applied tliemselves with extraordinary diligence to acquire a 'thorough knowledge of the symptoms of every disorder, and called in the aid of corporal exercises, by which means they supplied what was wanting in other remedies.

The particular diseases in the cure of Avhich gymnastic exercises have been found the most effectual are, 1st, Gout ; 2d, Hheumatism ; 3d, Consumption y' Ath, JVervous Disorders _; 6th, JBilious Colic ; 6th, Dropsy ; Yth, Palsy ; 8th, Diseases of the Mind ; besides many others.

Gout. — Sydenham affirms that nothing so effectually prevents that disorder of the humors which he considers to be the principal cause of the gout, and consequently strength-

B ens so much the fluids and solids, as exercise. The exercise, however, should be moderate, because those who are chiefly subject to the gout have their spirits too much wasted and their digestive powers are injured, which regular and gentle exercise would strengthen.

Rheumatism. — The beneficial efiects of gymnastic exercises upon this disease, more particularly in its chronic form, have frequently been shown by me in a most satisfactory manner after every other remedy had been tried in vain. Several ladies, who had for a long time been afflicted with that disorder, resolved to try the effects of'calisthenic exercise, and after having persevered in them for a short time they were effectually cured ; their appetite increased, their general health improved, and they became less sensible to' cold or of variation of temperature.