Graded apparatus work for men

Front matter

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II

Topic : Traveling and hand- jumping in the hang; development of inverted balance-hang (5, 6, 7) on head-high bar from stand. Jump-high.

1. Traveling sideward left, right; also to span-

hang.

2. Traveling forward and backward.

3. Hand-jumping in place and sideward left and

right.

4. Hang, raise knees, straighten forward and

lower slowly four times.

Head-high.

5. Stride-stand (to obtain leg-swing), arms bent;

swing to inverted squat-hang, lower slowly to stand, to bent hang.

6. As 5, then single, alternate, linked, double leg-

straightening close to bar and return. Emphasize; correct inverted balance-hang; i. e., avoid sinking of hips, keep knees at bar.

7. As 5, but swing extended legs to inverted bal-

ance-hang; lower slowly to stand, to bent hang.

III

Topic: Turn-traveling forward and backward; bent hang with various grips arid exercises in it.

Jump high.

1. Turn-traveling forward.

2. Turn-traveling backward.

3. Raise knees fore-upward, straighten legs, lower

slowly.

Reach- to jump-high.

4. Jump to bent hang (side, cross) with different

grips and intermediate jumps (in one turn).

5. Jump to bent squat-hang, different grips and

intermediate jumps (in one turn).

6. Jump to bent hang, then double knee-raising

three times.

7. Jump to bent hang, then linked leg-raising for-

ward.

8. Jump to bent hang, then leg-straddling side-

ward.

Emphasize : slow sinking to hang when not jumping off from bent hang; correct posture in bent hang, i. e., head and chest up, shoulders back, legs straight and toes pointing, grip fairly wide.

IV

Topic : Leg-exercises in the inverted balance-hang; hand and arm exercises in the bent-hang.

Reach-high.

1. Review:

(a) inverted squat-hang;

(b) inverted balance-hang.

Progression by (1) raising bar; (2) by slow

raising of extended legs from the hang. (Aim.)

2. As 1 to inverted balance-hang, then straddle

legs.

3. As 1 to inverted balance-hang, alternate leg-

swing under bar beside hand.

4. As 3, but both (straddle) under bar.

5. As 3 to outer knee-hand hang; return to bal-

ance-hang.

Emphasize : slow lowering of the extended legs from the balance-hang in each exercise.

6. Alternate grip-changing in the bent hang.

7. Change to single (double) arm hang from the

bent hang.

The elbow hang may precede 7.

V

Topic : Squatting exercises to knee-hangs from inverted balance-hang.

Jump-high.

1. Running jump to hang -swinging. Double take-

off from board; move board with each jump. Jump-off at end of first, second, third backswing.

Emphasize: correct gripping at once, straight legs. Care in assisting when jumping on and off; correct moment for jumping off must be chosen.

2. Hang, double leg-raising to inverted balance-

hang; slow lowering. The speed of leg-raising may be adjusted to ability of the class. Emphasize the value of slow raising. Permit swinging if strength for raising is lacking.

3. As 2, then alternate squatting forward to single

knee-hang.

4. As 2, then double squatting forward (three

times) to double knee-hang. (Also free knee-hang. )

5. As 2, then linked squatting forward (four

times) to single knee-hang.

6. As 1, then inverted balance-hang at end of sec-

ond forward swing ; lower slowly to hang.

7. As 6 and at once squat left to inner knee-hang. (Aim.)

VI

Topic : Leg-swing in support ; turn-over with squatting to various inverted hangs and hangs rear ways.

Chest-high.

1. Support: alternate leg-swing sideward on bar;

over bar beside hand.

2. Support: leg-swing outward forward under

hand and return.

Emphasize: correct support, grip shoulderwidth apart, not lying on bar; straight arm and leg in the leg-swing.

3. As 2, but left and right to support rearways

more like a side-seat) and return. (Assistance from in front. (Aim.) Head-high.

4. Half turn-over backward to nest-hang.

5. Inverted balance-hang frontways, squat for-

ward to balance-hang rearways, lower to stand rearways (also to hang).

6. As 5 from balance-hang rearways, straighten

to inverted hang rearways; bend hips and lower to stand rearways.

7. Whole turn-over backward through squat-hang

to stand rearways ; return (jump and turnover forward.)

8. As 7, but to squat-hang rearways instead of

stand and return to bent hang.

9. Aim. As 8 with extended legs (i. e., hang

rearways).

Progression by raising bar; i. e., execution (a) from stand; (b) from jump to bent hang; (c) from still hang.

VII

Topic : Hand-springing in the long swing ; turning to inverted hangs in the long swing.

1. Running jump to hang-swinging, at end of for-

ward swing:

a) Turn-over to inverted squat-hang, straighten to hang-swinging and repeat (three times) ;

b) As a, but balance-hang.

At end of backward swing:

c) Hand-hopping left and right in place;

d) Hand- jumping in place;

e) Hand-jumping sideward;

f) Hand- jumping with hand-clapping. (Aim.)

Reach-high.

2. Jump to bent hang with fore- and back-swing

(four times.) Jump-off backward.

3. Bent hang: Travel sideward, left and right,

backward and forward. (Aim.) Emphasize form in swinging.

VIII

Topic: Development of knee-swingup. Head-high.

1. Half turn-over (slow) to inverted balance-hang; leg-swing to outer knee-hang and knee-swingup with other arm on bar ; return to stand through balance-hang.

2. As 1, but squat and inner knee-swingup after

several swings without other arm on bar.

3. As 2, but outer knee-swingup after several

swings.

Emphasize : vigorous swingup of the thoroughly extended pendant leg to assist in the knee-swingup.

4. As 2, in one additional swing back and forth.

(Aim.)

5. As 3, in one additional swing back and forth.

(Aim.) Progression by raising bar; i. e., 1) from reach-high bar; 2) from jump to bent hang; 3) from still hang.

Waist-high.

6. Flank, front and rear vault from running start

and stand. Prepared on side horse. Repeat frequently to develop strength and courage, not for form. Emphasize form later.

IX

Topic : Turns in hang frontways about reverse under grip and turns in hang rear ways. Jump-high.

1. Hang, one hand reverse under grip, and whole

turn about this arm; return.

2. As 1, but regrasp with free hand with reverse

under grip and repeat ; continue.

3. Bend arms to bent hang.

4. As 3, with single and double leg-raising for-

ward.

5. Bend arms, turn over backward to inverted

squat hang.

6. As 5 to hang rearways ; return through balance-

hang.

7 . As 5 to hang rearways, then whole turn and

re grasp.

8. Try 7 with keeping arms and legs straight

(aim) during the turn to balance-hang. Note : — If 5-8 are too difficult from still hang, permit execution from jump to bent hang, etc. Suggest the value of execution from still hang.

X

Topic : Knee-swingup and circles. Head-high.

1. Inverted balance-hang, leg-swing to outer knee-

hang, return.

2. As 1, with immediate outer knee-swingup;

knee-swingoff through balance-hang. Swing free leg vigorously.

3. As 2, but inner knee-swingup ; drop to knee-

hang and repeat. Emphasize straight arms during dropping.

4. As 3, then knee-circle backward.

5. ' As 4, but forward, under grip.

Emphasize the need of straight arms when dropping from seat on thigh and the importance of sudden (backward circle) catching in the knee joint; bent arms break the swing.

Progression by raising bar.

Waist (to shoulder) high.

6. Review : Flank, front, and rear vault from run

and stand.

Emphasize form on low height, practice for strength on higher bar. Progression by raising bar.

XL Topic : Outer knee-swingup and hand-turn from swinging; progression of hip-swingup. Jump high.

1. Running jump to hang-swinging; review

a) hand-jumping sideward left and right.

b) hand- jumping in place with hand-clap-

Ping;

c) balance-hang; and add

d) outer knee-swingup ; knee-swingoff to hang;

e) hang-turn {]/ 2 ) about arm retaining grip.

Head to reach high.

2. Hip-swingup, various grips (under to upper) ;

jump off backward.

Jump high.

3. As 2, but from jump to bent-hang; lower for-

ward through balance-hang.

4. As 3, but hip-swingoff forward.

Note : — The strength of the class may be tested on the hip-swingup on jump high bar and if equal to it, exercises 2-4 taken through; if not, begin on head high bar. Repeat at future time.

XII

Topic Under-swing from stand and support. Chin high.

I. Under-swing from side stand frontways, upper grip, over rope about 30 inches distant ; raise after each under-swing. (As the rope approaches height of bar, raise the bar to head or reach high). Emphasize balance-hang and forceful extension of hips as you swing forward.

Head high (later reach and jump high).

2. Under-swing from support. Emphasize drop-

ping without taking extra swing, and with straight arms, so that the hip-bending does not occur too soon; during the momentary balance-hang the shins or knees are brought near the bar ; then follows the forward swing of the legs and hip extension.

3. Review : Outer knee- and hip-swingup.

XIII. Topic: Knee-swingups (and swingoffs) from hang-swinging

Jump high.

1. Running jump to hang-swinging and outer

knee-swingup ; knee-swingofT.

2. As 1, but inner knee-swingup.

3. Review ; hip-pullup ; lower forward to balance-

hang.

4. As 1, leg-swing to support and under-swing. (Review.)

5. As 2, leg-swing to support and under-swing. Emphasize correct form during swinging and

under-swing; prevent falling forward after under-swing from jump high bar.

XIV

Topic : Knee- and hip-swingups followed by knee-circles forward and backward and crotch-circles forward.

Head high.

1. Inner knee-swingup, upper grip; crotch-circle

forward, under grip; knee-swingofl forward to bent-hang. Emphasize: straight arms during crotch-circle; raise body slightly before beginning the crotch-circle.

2. Inner knee-swingup forward and three knee-

circles backward; knee-swingofl backward.

3. As 2, but knee-circles and swingoff forward,

under grip. Emphasize form in 2 and 3 as they are reviewed.

4. Hip swingup and outer knee-circles backward;

leg-swing to support and under-swing.

5. As 4, but crotch-circles forward.

XV

Topic: Hip- and outer hip-swingup from bent hang swinging.

Jump high.

1. Under-swing from the jump. Legs are raised

as the arms bend immediately following the jump; passing through the inverted balance hang, with knees at bar, the jump-off forward follows. Practice frequently in rapid succession to acquire strength; later for form.

2. Jump to swinging in the bent hang and

a) outer knee-swingup;

b) hip-swingup.

Finish with under-swing from support and lowering through bent support. 3. As 2, followed by

a) (leg-swing and) crotch-circle forward:

b) (leg-swing and) outer knee-circle backward.

Finish with knee-swingofr" backward to a hang.

XVI. Topic : Hip-circle

Shoulder high.

1. Hip-swingup; swing backward to free support

four times. Under-swing.

2. Hip-swingup; hip-circle backward; under-

swing.

Preparatory: Elbow-hip circle forward and backward. In the regular hip circle backward the pupil must accustom himself to lying on the abdomen as the body returns from the preliminary swing, and then swing the upper part of the trunk backward at the same time. Practice frequently to acquire the skill.

3. As 2; jump to stand and under-swing. (Review

crotch-circle forward.)

4. Running start and front, rear and flank vaults.

XVII

Topic : Swing start from the jump ; hip-swingup from the swing.

Jump high.

1. Swing start from the jump; jump oft at end of back-swing. Resembles under-swing from the jump, but instead of the jump-off, the body is vigorously swung forward and the arms are straightened. There is a tendency to keep the arms bent.

2. As 1, with hand-jumping in place, sideward

left, right, and hand- jumping in place with hand clapping, at end of back-swing. Also squat to inverted balance hang rearways and sink to hang. The activities in the swing are added to get frequent repetitions of the swing start.

3. Swing start, hip-swingup with forward swing;

under-swing.

Preparatory: Leg-raising to inverted balance hang from the swing.

XVIII

Topic : Hip- and knee-swingup from the swing-start taken from the jump and followed by circles.

Jump high.

1. Jump, swing-start and

a) outer knee-swingup and swingoff;

b) inner knee-swingup and swingoff;

c) As a, leg-swing backward and underswing ;

d) As b, leg-swing backward and underswing ;

e) Hip-swingup; hip-swingoff.

2. As 1, and add knee- and hip-circles backward.

XIX

Topic : Crotch-circle backward ; swing start from still hang.

Head high.

1. Inner knee-swingup forward, crotch-circle

backward; under-swing.

Emphasize straight arms and legs and vigorous backward swing; the bar is across the thigh, slightly below the crotch. Frequent repetition; alternate under-swing from support and stand.

2. As 1, and review crotch-circle forward, hip-

circle backward ; sink backward through bent support.

Jump high.

3. Swing start from the still hang, jump off at

end of backward swing.

4. As 3, and half-turn at end of backward swing;

continuously. Phases of the swing start ; the arm bending, leg raising, tilting to inverted balance hang, the forceful extension of hip, forward swinging of body, and arm straightening.