SCHOOL,

COLLEGE,

SERVICE

AND

TRAINING

ATHLETICS

/or SPORTS

BY

WALTER

CAMP

ILLUSTRATED

NEW
CHARLES

YORK
SCRIBNER'S
1921

SONS

10S1,

COPTRIOHT.

BT

SONS

SCRIBNEB'S

CHARLES

Published

February,

1921

To

Mr.

and

in

of

E.

Mrs.

their

Stotesbury

recognition

work

in

T.

the

for

Service

the

boys

PREFACE

No
of

in the

country

athletes

training

of

perfection

It

has

of

Murphy,

who

of
the

At

the

have

of

in

in

forty
has

the

World

would

these

alone

not

for the

of

these

director

men

to have

the

may

not

and

ment
improvesome

on

in this branch
his

son

to

physical training,
Many
not

may

Many
the

vii

this

of

of this book

well.

as

men.

have

work.

this

fliers

oversight and

experienced

skill of

men

intrust

for his

however,

in

author

best

effect

moral

in this country,
as

the

The

our

the

to

in

teams

greatest

unhesitatingly

men,

of

Mike

commissioned

of

fields.
of

States.

our

War,

were

condition

most

of

tribute

effecting the

aviation

known

and

but

the

degree

United

specialized

profession volunteered,
succeeded

art

gree
exceptional de-

an

victories
bear

games

time

like the

late lamented

it to

The

who

men

the

carried

recognized profession

carried

success.

the

in

like the

men

Olympic

the

the

has

anything

to

attained

become

hundreds

world

be

boy
ated
situ-

so

advice
a

of

coach

one
or

opportunities for

viii

PREFACE

these

studying
Hence

this

and
in

to

the

give

the
if
"

the

of

idea

some

doctor

if

once

"

columns

suggestions
disaster.

the

of
that

this

will

book

save

say

one,

then

cannot,

you

one

would

you

go

your

would
of

the
him

to

find

may
"

some

way

involved

As

good

hand.
the

on

principles

so

get

can

you

help

to

athletes.

of

"

trainer

at

written

is

conditioning
of

say

book

first

through

metihods

first

men

aid

from

in
"

CONTENTS

CHAPTER

PAGE

I.

GENERAL

PHYSICAL

CONDITION

3
.

II.

III.

GENERAL

WHY

TRAINING

ACCORDING
Go

ATHLETES

AGE

TO

11

STALE

24
...

IV.

MENTAL

NERVOUS

AND

CONDITION

38
.

V.

TAKING

CARE

INJURIES

OF

52
...

VI.
VII.

DIET

68

SLEEP

81

"
.

VIII.

EXERCISE

DISTINGUISHED

AS

FROM

PRACTICE

IX.

95

EFFECT

OF

BOYS

EFFECT

THE

AND

DRIVING

AGE

OF

YOUNG

TOO

DITION
CON-

ON

104
X.

STORING

UP

ENERGY

.114
.

XI.

XII.

XIII.

SPECIALIZED

TRAINING

SPECIALIZED

TRAINING

SPECIALIZED

FOR

FOR

TRAINING

FOOTBALL

126

BASEBALL

136

TRACK

FOR

148

ATHLETICS
XIV.

SPECIALIZED

TRAINING

FOR

163

ROWING
.

APPENDIX.

THE

DAILY

DOZEN

.175

SET-UP
.

OF

LIST

Blocking

and

ILLUSTRATIONS

Starting

Frontispiece

Practice
.

facing

page

Battling

Nelson

96

Hammer

Thrower

96

Two

of

Photographs

Football

96

Players
.

Practice

Third"

to

Sliding

Prep-School

Third"

to

134

.146

Game

of

Finish

of

100-

Work

in

Yard

100-

on

The

Daily

.146

152

Dash

Yard

152

.166

Tank

Rowing

the

Dash

Crew

Game

College

Start

Interference

in

Sliding

166

Water

Dozen

Between

Set-up
"

pages

178

and

179

TRAINING

SPORTS
FOR

CHAPTER

GENERAL

PHYSICAL

word

THE

preparation;
effort

as

any

the

war,

an

of

growth
is

course

its

sake

age

is

so

own

when

competitive sport

tends

to

bodies,
of

develop

Our

this

and

team

of

of

to

men

body
in

directly

well
the

to

valuable

one

and

cause
be-

ing
unappealand

petition
com-

our

love

country

play constantly
and

supple
tions
condi-

changing
and

periods

who

preserve

into

Great

this

the

exercise

regular

strong

physical hardship

performance

attributed

In

"

necessary

spiritof play

easily adaptable

youthfulness

mediate
im-

the

of

and

is dull

men

physical strain,

is

nary
ordi-

the

boy,

of

the

keen.

for

every

always

military

or

Regardless

preparation

physical

severe

merely

or

life.

this

for

competition

consistent
for

purely
at

of

incentive
a

of

athletic

of

end,

athletic

it be

whether

conduct

of

CONDITION

training essentially implies

in time

service

part

of

their

middle
War

tendency

vere
se-

age.

may

in

be
that

TRAINING

able to take

were

we

that

short time

and

in

an

ingly
amaz-

for the

strain which

severe

the

war

widespread feeling
trainingfor collegeathletics

is, however,

There

rigorsof

that the

for the sedentary life of business.

man

collegeathlete

It is said that the

to

and

of them.

demanded

civilian life

them

prepare

of endurance

unfit

from

men

physicallyinactive

was

tests

SPORTS

FOR

submit

must

trainingwhich over-developscertain parts

of his

of other

at the expense

body

parts. It
result when,

is said that serious consequences

in later

life,the parts

activelyin

in

necessary

in

some

and

likely to be

in

has

been

too

little foundation

sound

contests

as

should
to the

every

little general

constitution

Training

the

in the
in

can

never

tirely
en-

perfectly
preparation has
forced.

It

is

there

where

case

conditioningand
of

building up

early youth.

preparation for
be

run

are

improperly

true

too

that it

less
tion
exer-

distance

or

statements

where

cases

sudden

been

race

crew

These

recover.

true

affect the heart

so

may

that the strain of the

or

use,

developed are

so

cumulative

There
vitality.

and

games

but

should

not

be

hausting
ex-

gen-

PHYSICAL

GENERAL

eral

time

same

time

only

build up
and

The

will enable

he

goes

out

becomes
face

to

ment
accomplishbut

purpose,

the
a

comes

in the

acquire

and

the

edge
knowl-

through

on

is

boy

going

to

life.
face

college,and

leaves

man,

will

he

physicaltraining

to carry

which

contest

when

boy

of normal

him

powers

If this is done, the

be successful

habit

the

the

constitution

the

at

at

his immediate

of

of

great effort which

and

system

increase

of final contest.

will not

which

the

gradual

the

meet

to

of

building up

CONDITION

world, demands

the

preparationthat physicaltraininggives in
same

that the athletic contest

way

Our

aim
in

should
a

be to combine

the
it.

demands

these preparations

tioning
gradual, cumulative, general condi-

during boyhood; buildingup a solid

foundation, not by giving specialattention to
and
the forced
rapid development of particular
sets

and

games

of

muscles, but

exercises

which,

develop all
by

an

abundance

plenty

of

the

variety

more

or

muscles

less

sleep

and

of

consciously
un-

equally,

air,wholesome

of fresh

undisturbed

by

diet,

general

cleanliness.
In

general a boy

should

be

in

training all

TRAINING

the time

in the

merely

not

"

sport in which
who

boy

SPORTS

FOR

he

for two

trains

the year

and

allows

twice

hard

and

of the particular

season

is interested.
months

three

or

The
in

himself

tion
complete relaxaand neglectof his body during the rest
of the time, with frequent excesses,
and little
regular exercise,will find that he must work
as

chance

run

much

very

greater
ing
dur-

of

or
exhausting himself
straining
If he
intensive period of work.

the
follow

rules of health

few

such

will

will be

as

self
chaptershe will find himin his specialty
able to accomplishmore
with
much
less effort.
Primarily he
very
should keep clean, avoid excessive eating of

suggested in

sweets, take

later

tobacco, drink
about

ten

with

day

hours
a

should

take

Dozen

"

muscles

of time

plenty

plenty of
a night. He

cold bath
a

few

described
after the

and

for meals, avoid

should

hard

exercises such
elsewhere

and

water

sleep

begin the
and

rubdown,
as

to

the

"

Daily

stretch

night'srelaxation,to

restore

suppleness,start circulation,insure erect

and improve the breathing. A few
the

things should be remembered

exercise during the day. Violent

his

riage
car-

portant
im-

about
exercise

of

days

athletics

harmful

trace

methods

the

the

1865

of meat,

the

supply

that

men

every

to

the

effort
exercise
and

and

In

the

afternoon

developed a
trainingwhich
earlier system

'enlarged

gradual

and

and

to

an

to

based

limited

on

thirst;

ach,
stom-

miles

every

to

the

flesh and

began

to

be

there

1887

in method

The

of

diet

exercise
and

was

became

came

calisthenic exercises for all-round

It

son.
sea-

the failure of the

get results.

general

so

empty

throughout

varied, the
more

in

rowing

ous
flesh,strenu-

four

period from 1865

complete change
was

present

endure

to reduce

rowed

crew

of

very

required on

was

the

the

of water

made

was

and

period from
diet consisted mostly

forced

were

the

morning

toward

colleges. In

American

tremely
ex-

ing
It is interest-

early days

the

through

were

unnecessary

men.

the progress

about

1858

this country

worked

hardship on

to

the

in

and

severe

SPORTS

FOR

TRAINING

recognizedthat

to

clude
in-

opment.
develsome

and that a large

assets
weight were
chest was
absolutelyindispensable.But most
important of all it was realized,and has since
become
universally
accepted,that overtraining
work
is one
of the greatest dangers of crew

PHYSICAL

GENERAL

it is of all the

as

of the

partook

athlete

through

for his

body

it.

He

or

become

must

"

and

Thus

"

itself but
one

which
life

He

with

it

creased
in-

He

have

will not

condition

reaction, as

the

were

which
the

as

soon

over.

means
can
or

ready for such

men

abusing

formed.

by training,as

violent

make

we

from

tions,
sedentary condi-

more

give up.

fed-up

trainingwas

him

moderate

more

under

never

led to

least, an

at

gained a respect

are

athletes of the last century;

often

mains,
re-

of exercise which, while

habit

he will

keep

of his tastes

most

age

mind,
has

today

of

pation
acquired a taste for dissiduring the period of his

never

has learned

become

will

excesses

life when

will and

life. He

which

has

athlete
of

attitude

in his

were

error.

properly trained

The

large muscles

the calisthenic work

desired, and

be

thing to

stilltended, however, to persist,

the belief that

namely

sports. The

strenuous

more

greatest mistake

CONDITION

were

of

athletics,not

to

endure
of
an

end

healthy manhood,
the strain of

business
emergency

forced

an

to

office and
as

face

so

in

many

the

in
and

sional
profesyet be
ness
busirecent

TRAINING

10

We

war.

is

training
real

are

college.

trace

the

college

helped
kinds

life

what

athletic

to

it
than

but

life,

the

to

the

and

consists
hindered

competition.

of

man

in

boy

chapters

school
will

school,

will

show

and

how

by

of

personal

childhood,

through

middle

rather

of

are

athletic

inculcates

succeeding

training

in

it

useful

as

The

and

as

they

as

after

to

menace

especially

age

conducted

properly

which

middle

or

not

value,

habits

that

see

SPORTS

FOR

the

cifically
speit

various

is

CHAPTER
GENERAL

II

ACCORDING

TRAINING
AGE

TO

the

begun,
With

nature

of

less

intended

it.

and

is

for

keeps

never

6?

there

He

play.

you

is

watch

repetition
muscles

of

such

will notice

as

that

the

sity
neces-

exercise
of

play

for

the

short

time

kind

or

game

one

any

little and

very

his muscles

tire

is

quickly
If

constantly repeated.
under

of

which

motion

by

walking
he

instinct

the

at

is

something

as

child

also

child

more

specialization. The

concentrates

motion

one

doing

no

long

easily distracted;
if any

in

is exercised

muscle

and

unconscious

But

be

can

experiment, the

for

is

up

results.

work

the

childhood

In

muscles.

each

ultimate

conscious,

variety produce

all the

only

desire

the

play,

child

the

be

early beginning

gradual,

of

general building

will

better

an

more

of

in life

earlier

THE

or

ten

requires

rowing

keeps trying
11

one

some

to

who

years

constant
set

of

boat, you

change

the

TRAINING

12

motion

one

Any

form

set

walking,the

is unnatural

that

should

should

two

at

should

time

exercises and

when

less

exercise

changing.
minute

The

this

stretching
ous
spontane-

more

organizedtheir sports
After

child has

understands
certain

what

and

learned
it means

rules, and

cially
espe-

feel the

of competition,
spirit
which, with boys, is generally an
instinct,he will be constantlydiscoveringand
old
and variations on
inventingnew
games
ones

he

than

more

and

set

are

mostly of muscle

play according to
when

early

of calisthenic work, and

idea and

the game

for

far because, in

age

have

the better.

games,

continued

walk

breathing.

the

her desire

for children of

an

and

motion.

of the back

at

never

consist

and

the other

constantly shiftingand

be

They

with

exercises

cannot

muscles

by rowing

or

varietyof

of

They

run

expressionof

time is bad

length of

school age.

to

for

then

is Nature's

that age

at

or

and

oar

This

on.

any

SPORTS

by breaking into

first with
so

FOR

which

natural

will

and

lead

unconscious

his muscles.
necessary

beginsto

for

This

him

into

healthful,

daily exercise

will prove

to

be

of all

all that is

early physical training.

TRAINING

child should

The
love

ACCORDING

fresh

TO

learn

at

AGE

early

an

enjoy being

air, to

13

to

age

outdoors

as

to respect his body and

to
possible,
keep clean. Sleep is essential and the lack of
it checks growth in all directions.
If these
thingsare kept in mind and the child is allowed

much

to

as

play the

and

appeal to him,
which

developcertain

in his childhood

of athletic work

From

twelve

to

with

muscles

set

cises
exer-

than

more

normally and

good

spontaneously

bothered

not

others, he will grow

sort

which

of games

sort

establish

foundation

for

any

later.

fifteen,we

begin

can

more

definite

training.Boys of this age get most

of their physicaldevelopment through sports
become
and games,
which now
more
regular,
more
organized,and generallyrequire more
concentration.

It

if not

is,in fact,an

age

of

tration
concen-

velops
the boy despecialization;
interests that are
immensely absorbing
and body grow
to him, and his mind
rapidly
under
these influences.
is thinking conHe
stantly
of

of athletics,
organizingteams,

ments,
tourna-

making sports a more

part of his daily life.

meets, etc., and

conscious

and

serious

Here, also,we

may

beginmore

defined train-

14

TRAINING

At

ing.

this age

about
health

and

as

their

SPORTS

boys may be taught something

diet, although if in good

of doors

out

anything of
is

FOR

they

plain,wholesome
no
necessityfor cutting off
they eat other wholesome
a

can

eat

almost
There

nature.
sweets

food.

so

long

Sweets

should

preferablybe eaten after other food.

The
important thing to avoid is the habit of
regula
eating between meals or eating meals at irthe appetiteby
times, taking away
pastry and candy and thus making these
things the basis of diet instead of solid food.
A
later chapter will take up the subject of
diet in more
detail and will give some
useful
rules which
be profitablyfollowed
by
may
boys at the beginning of their athletic career.
Boys do not take kindly to setting-upand
ealisthenic work, but it is important that they
begin to take certain exercises to develop
poiseand carriage,open up the thoracic cavity,
put

muscles

the

over

strengthen the

neck.

preparing the boy

shoulder
In

give enough

shoulders

and

this

for his future, not

athletics,but in life. Our

not

doing

blades
we

and
are

only

present games

in
do

of this exercise for the back,

neck.

That

is

why

we

have

so

ened

gradually

and

made

if

wish

to

we

physicalcondition
Calisthenic

time

and

done

in the

down.

The

"

Dozen

"

do

and

take

not

condition

and

the

and

and

good shape

known

first year

from

in such

his office and

of doors.
an

Monday

must

But
of

orgy

exercise

man's

and

than

more

the

as

help

eight
of

general

the

causing muscular
of business, a man

without

out

For

rub-

the muscles

fatigue.
should

get all the fresh air he possiblycan,

to

be

can

particularly

are

simple movements

in

body

In

exercises

little

up

minutes, keep the important muscles

ten

the

take

the bath

before

the

adapted to

They

stretchingof

trunk.

or

well

are

equipment

no

Breathing

Daily

the

have

change.

morning

and

compensation
in good
man

later.

require

desirable

certain

exercises

this

of

period

SPORTS

FOR

TRAINING

16

he should

leave

him

ends
his week-

indulge

not

and

strenuous

to

as

spending

walking

tinued
long-con-

tired out

on

morning.
the

next

pathway
get what

essential.

fifteen
is

he

or

twenty

practicallyfixed,
can

out

of it.

Daily exercise, even

of

years,

he

and

System
a

is

limited

character, is of the greatest importance,

"

not

TRAINING

ACCORDING

frenzies of exercise taken

a

month.

These

likely to have
if

TO

once

occasional
bad

17

week

once

or

over-exertions

effects at

lets himself

man

AGE

this

age,

are

cially
espe-

tween
bephysically,

go,

them.
is the

This

when

age

he

should

in the

be

prime of his physicalcondition, but he

Nature
already passed the age when
stand

for serious

twenty

to

overdrafts
At

twenty-five.

hours'
forty-eight
from

any

rest

has

will

she will from

as

this earlier age,

will restore

physicalstrain

man

he

pletely
com-

is

likely

sequences,
undergo. Later there may be serious conalthough this depends largely on
the physicalcondition in which
a
man
keeps
and quantity of his exerhimself, the nature
cise,
and the strength of the constitution he

to

has built up
men

in his earlier years.

in all the

endure

regulararmies

the most

There

who

over

the strain and

cases

equal

to

able to

were

difficultkinds of

exertion
physical
their regular
had kept their

because
during the war
drill and trainingin the army
general condition so good. There
civilians of

were

forty who
whose
that

were

endurance
of

much

were

many

able to stand
was

in many

younger

men.

FOR

TRAINING

18

This

aimed

their

because

was

at

physicaltraininghad
gun
preparationand had be-

all-round

an

gradually.
From
forty-five
on,
his

while

nature

has

reserve

so

of

margin

tire himself

he

years,

continue

and

exercise

as

in

he

for

certain

while, he

He

often.

the

and

with

can,

of exercise and
next

ten

punity,
im-

cannot

also

must

sport that
or

twenty

cordingly.
acadjust his economy
He
play golf and take such
may
riding,walking, swimming, etc.,in

begin

"moderation.

to

The

he

amount

can

do

at

this

largelydepend on the condition he

been able to keep up and the foundation
has laid in his boyhood and youth.
will

age

has
he

The

main

work

after

never

be

thingto remember
forty is that the

drawn

man

on

capitaldoes

who

does

money

not

on

derives

he is forced
He

that

once

for the kind

can

realize that

must

man

begun to wane
always kept a

this too

safely repeat

plan

have

physicalpowers

that

SPORTS

not
to

about
reserve

beyond reasonable
his income
draw

on

from

his

by unusual

he knows

that

must

limits.
interest

less
principalun-

circumstances.

sell his securities and

because

physical

spend the
by doing so he

TRAINING

reduces

ACCORDING

his future

fall back

to

TO

income

AGE

leaves

and

in difficult times.

on

19

nothing

There

is

sary
perfectanalogy between this and the unnecesphysical strength.
spending of reserve
A man
who
continuallydraws on his reserve
finds that his future capacityfor work
is reduced,
and his supply so impaired that when

sickness

comes

bring to

his aid.

There
this

reserve

supposes

Yet

is

he

often

men

draw

that
one

account.

down

their

count
ac-

ing
nothNature, until there is literally
She

left.
in the form

sends them

of

them

on

Then
and

Pleas of ignorance and

may

have

that he may

been

not

He

so

have

she loses

puts them
intent

or

same.

being

was

working
convicts

from
The

patrioticmotives.
Nature

in his work

that he
been

patience,
in jail.

useless.

are

absorbed

known
have

may

highly altruistic
result is the

frequent warnings

headaches, backaches, nervousness

insomnia.

descends

warned.

to

No

supply is unlimited.
such a thing about his bank

with

man

reinforcements

no

curiouslyprevailingbelief

sensible

and

has

on

the

facts alone.

Nevertheless,there

are

means

of

constantly

TRAINING

20

SPORTS

FOR

increasing the principaland

A

productive.
from

do

he

can

breathe

and

more

open

more

is poor

can

aided

his

that

He

to increase

as

"

Dozen

whose

men

and

the

need

confined

by

may
cise
exer-

properly
his

of

ported.
sup-

intestines
overcome
"

the

needs

them,

for

to

man

to

Daily

exercises

sedentary.

in the

give him

work
a

correct

the
do

serve
re-

very

work.

of middle

men

life is

and

mental

for these
to

health
a

harder

whose

nothing

the

enable

those

tal
men-

designed to attain these very

if they are
regularlypractisedby
occupationsare sedentary, they

more

But

man

be

exercises

greatly increase

much

is

his actual

their secretions and

force, and

means

tion
circula-

are

ends, and

will

whose

"massage"

constipation. The

cise,
exer-

cavity and

muscles

will

organs
may

if,by

by the change. He

abdominal

strengthen his

so

more

stooping position

his thoracic

deeply. A man
so repairit that

are

processes

and

better work

up

it

chest is contracted

round-shouldered

a
can

so

whose

man

making

he

is

age

The
does

by
nor

to

athlete
there

posture.

play baseball, football or tennis

round-shouldered
positionjust as well
can

no

A
in
as

TRAINING

his

with

ACCORDING

shoulders

back

of

Many
them

taught
who

man

exercises which
increase
The

from
to bed.

life.

his thoracic

up

build

up

He

exercises
he gets up

legs.

But

ordinary Swedish

massive

muscles

the farmer

bent

and

than

other

of

for

cavityand

He

ingly
exceed-

an

almost

and

that he does

exercises which
the

on

has

his

and

arms

his age

shows

earlier

neglected his chest,

have

saved

youth,

without

day might

conserved

stantly
con-

until he goes

neck, the positionof his shoulders.

exercises every

the

fiftyis nearly always

stooping. He
men.

ing
stoop-

capacity.

the time

the

panded.
ex-

straight. The

up

It is unquestionablytrue

need

chest

particularneed

open

21

their athletics

farmer, for example, has

active

not

stand

to

his chest

his

nothing in

has

rows

and

AGE

athletes have

our

carriagebecause
has

TO

few

his posture

adding

appreciableburden to the day's work.

Physically,
we
are
reallywild animals in the
learn
can
captivityof civilization and we
any

much

from

visit to the
of

the

the animals
zoo

mammals

we

will reveal
there

of their normal

have

confined.

the fact that

which

have

been

exercise devote

A
most

prived
de-

good

TRAINING

22

FOR

part of their time to

which

SPORTS

system of calisthenics

is

designed by nature to conserve

in spiteof their confinement.

health

Their

stretching. Their
legs are exercised in pacing their cages, but
the other muscles
of the body are
developed
and
kept in condition by these stretching
movements

those

their

are

exercises.

This

few

years

friend

is

exercise
animal.

the human

to

ago

of

sort

same

equally healthful
A

of

of mine

made,

at

a moving picturefilm of these

suggestion,
animals going through their stretchingmovements.

my

I wanted
the

it used

in connection

physicaltrainingwork

which

friend

told

interested

was

that

me

he

the

in

at

that

had

gone

with
in

navy,

time.
to

My

the

zoo

eral
photographer prepared to wait sevof the
days in the hope of catching some
As
animals
in the act of stretching.
a

with

the

"

stretchingwhen

doing

comes

sensation

I didn't
in

arrived, and

they

have

to

sightwas
were

still

I left."

it when

Everyone

"

Every animal

wait five minutes.

that

added,

of fact," he

matter

the distinct

knows
from

comes

good

from

sense

stretch.

moderate

of relief
This

exercise

same

with

THE

principal dangers

two

athlete

the

of

The

of

their
tend

of

atmosphere
of

about

going

to

large

training

follow

his

measure,

It is
thfe fate

of

his

even

the

and

to

think
life

for
is

now

difficult, at
world

whole
24

the
the

the

seems

for

ment
excite-

with

graduation,

more

brought

when

of

his

beyond

strain

training

yellow,"

is difficult

game,
"

fear

influences

far

It

is tense

future

the

"

or

cases,

the

coming

their

all these

season,

him

about

the

enthusiasm

"

many

of

far

by

age,

work

in

midst

the

much

athlete

work;
under-

responsibility to

consequences.

the
the

and
"

have,

and

in

quitters

college

an

serious

boy,

"

college

loyalty

make

strength

and

and

school

about

energy

of

sense

to

natural

thought

being

their

is

and

confront

and

former

school

of

boys

overwork

of

the

these,

greater.
of

those

are

that

whole
pation
anticivery

that

which,
a

is
in

tion.
prepara-

time
to

when

hang

ATHLETES

WHY

maintain

it is at this very

of

sense

proper

STALE

final game,

of that

the outcome

on

GO

for him

should

careful, for if he strains himself

exertion

capacity,he
but

he

the

only runs

not

be most

by any
beyond

endure

tries to

or

particulargame

his

of

out

he

sport for which

or

treme
ex-

risk of life injury,

likely to put himself

is very

to

proportion. Yet

that he

time

25

is

training.
Coaches

and

and

more

more

cautioning
this

trainers
every

making

watching
the

exertion

and

men

and

that

less robust

violent

forms

he

and

fully
care-

in relation

men

showing signs
are

endowed

physique.
is

In

requiredto

and

to

schools

pass

is watched

Then

the

ical
phys-

as

more

ball,
foot-

during

in relation to

kept carefully within

strength

enter

over-

nature

most

of athletic contest, such

etc.

of

by

sometimes

is allowed

running, rowing,
traininghe

of

the individual; slowing up

are

collegesa boy
before

of the

those who

examination
test

in

care

specialpoint

the work

capacity of

certain

with

their

respect. Physical directors in schools and

collegesare
to

under

realize

to

necessity for

the

year

athletes

the

coming

are

its limits.

his

this test

TRAINING

26

This

brings

point,and

SPORTS

FOR

extremely

an

up

I think

it would

important
amiss

be

not

to

repeat here something that I said in another

in this

book

repeated.

is

It

their number

for

common

has achieved

believe

to

that

be

cannot

capacity,and

their

overrate

feat

series,for it

schoolboys
because

to

of

one

extraordinary

some

sufficient

with

often

too

training

they might all accomplisha similar performance.

It is

trainingseason
be amusing and

becomes

It

sport which

some

healthful

to

the

letes
ath-

nervous

mere

distinct relief and

such

lends itself so
No
it but

Going

to

"

it is

over.

our

play,

strong character

opment,
devel-

let-down

that

is unfortunate

althoughit has

of

this

drudgery in which the final

is the only high light,and that last contest
accompanied by such tension that there is

strain,often

in

for

and

the

rate

physical and

severe

to

country

game,

should

event

the

than

victory higher
reason

in this

quite usual

so

much

easilyto

of

safeguard it
"

or,

from

going

"

of

excess

wishes to take the

one

stale

when

petition.
com-

out
virility

tremes.
desperateex-

fine

"

may

be

WHY

due

to

GO

of

large number

one

any

of which

ATHLETES
a

27

STALE

of

causes

food, wrong

eatingand
lack of sleep,
competition,
drinking,too severe
and
indecision, shifting coaches, monotony
the most
are
important. In track,
dissipation
poor

worry,

athletes often
trials. A

go

time

trial may

attend

the event

too

have

and

strain

nervous

which

stale from

time

many

all the excitement,

competitiveeffort

and
itself,

if this is too

repeated a man's capacityfor making

the effort requiredto win a race
is exhausted.
Besides
this he becomes
nervously tired, is
constantlyworried lest he be eliminated; and
he may
end by a complete loss of interest,a
decline in physicalpowers, or possiblya nervous
often

breakdown.

much
One

possibleduring

as

of the

strain

about

long

that

from

they almost

anything. They

able to endure
as

that

was

as

every

their minds

upset them

of

success

all conditions

under

found

sort
were

of

as

trainingperiod.

the

for the

reasons

in France
and

be eliminated

of all kinds should

Worry

never

that

our

diers
sol-

of work
worried

they

were

physicalhardship
free,but anything

mentally, such

as

bad

news

home, immediately lessened their powers

TRAINING

28

of

resistance

the

athlete.

the game

FOR

and

endurance.

When

he

ahead, his

It

begins to

is

with

so

about

worry

condition,his school

own

he

collegework,

or

SPORTS

begins

to

lose

sleep,he

lack of appesubjectto indigestion,

tite
and
depression of spirits.All of these
self
physicaleffects,and if a boy allows himto this extent, he is likely
to worry
to lose
thing he most desires.
very

becomes

have

the

While

health,,it is
condition.

generally
often

produces a

impossible,no
Thus

makes

about

Great

sound
how

happens

exhausted

underworked

nor

it.

in

the work

is

exhaustion
and

aginati
im-

refreshingsleep
great the fatigue.

that

his

perfect health,

restlessness of mind

matter

it often

become
worry

from

free

eifect of such

is in

over-tired

of rundown

cause

the

who

man

that

the

often

more

is neither

who

is often

worry

boy who

has

training begins

of the classroom

so

to

that

to a
sleep. This can be overcome
large extent by a complete relaxation of the
mind
just before going to bed, changing the

he

cannot

of some
subjectof thought by a game
or
lightstory.
by reading some
The subjectof food during intensive

kind

train-

ATHLETES

WHY

ing

is

which

on

one

details

agreement
and

fresh

the

on

well

STALE

29

there has been

though

But

opinion on

GO

of

there

much

is difference

diet, there

is

necessityof having

have

the food

prepared. Vegetables

been

certain to

cause

which

may

of the

man

out

Also

it is very

that

not

cause

they deprive a
should

effects of poor
which
lead
There

is

indigestion and
a

cumulative

that is very

nourishment

effect that
food

never

likelyto

is
of

loss

appetite.
from

comes

day after day

demoralizing. Boys

meals; they should

he

dissatisfaction

which

be able to look forward

while

physical

the actual

eating it

eating poorly prepared

should

the

food, there is

from

comes

to

of

meal,
oat-

sickness,

immediate

any

man

potato,

digested,and

be

getting. Besides

be

foods

too

Undercooked

rice,etc., cannot
may

are

long, are almost

diarrhea or ptomaine poisoning,
be so weakening as to put a
running for the whole season.
important that food should be
opened

properly cooked.
they

of

general

stale,old meat, over-ripefruit, canned

that

troversy.
con-

in

training

eagerlyto

dread

them

as

their

they

surely will unless there is careful supervision

of the

trainingtable.

30

TRAINING

Of

if poor

course

there

will be

between

FOR

meals

food is served

at all sorts
one

stale which

fails.

never

internal

is

stomach

at

expects

of odd

of the

time

that

that

going
so

regularity

of

this

When
an

end.

than

whole

which,

is which

is taken

richer food

restrictions

on

in

chapter

later

should

not

desire for

diet

healthful

few,

as

will be

more

effort to

curb

way.

It is

mistake

mere

it

this

is generally
nervous

that is

is sufficient in

the proper

than

seen

subject,that

that
an

If

regularly. The

between-meal-eating,which

habit, if the food

on

is at

career

in its effect

worse

taken
so

of

be much

nothing
meals

are

cause

at these times.

it is

irregularlyeaten
much

athlete's

difference how

no

or

sooner

digestive function.

the

happens

It makes

the food
it is

the

your

neither

organ

later,will inevitably
clogthe system and
stoppage

ranged
ar-

put the digestive

to

strain

has

eat

This

put food into

To

when

under

mechanism

to

of

Nature

requiresit,is

nor

table,

hours.

causes

machinery

absolutelyessential.

at the

temptation

constant

improper eating is
our

SPORTS

to

provided at regular
quantity and prepared in
try

to

economize

on

the

FOR

TRAINING

32

Seven

eight glassesa day

or

the

but

taken

with

meals

much

should

Milk

room.

but

drunk

be

should

Too

must

Fear

of

behind

is

up

the

an

ready

of

cause

the

of

effects

part

whether
of labor

from

get
he

the

in

anyone

he

be

or

an

men

an

on

army

likelyto

of the

season.

the

team,

man's

first

the

place at

to

nerves

suffer

coach

change

all

from

of

sometimes

mind
of

officer,an

inabilityof

be

may

command

athletic coach, is

has

is

already described.

worry

this; continual
of

stantly
boy is con-

pressing close

may

the part of

on

two

of

rapidly,

the

someone

take his

may

the

The
between

to

that

extent

Indecision

that

the end

being dropped

sign of weakness,
such

iced, but

drunk

be

strain which

results toward

him

extremely

temperature

never

irritation of

constant

drinking

be

never

competitionso

keyed
bad

leads

slowly sipped.

be

severe

have

the

at

cise.
exer-

meals

is often

should

Water

dangerous.

with

water

overheated

much

very

after

immediately

or

be

not

little nutriment, while

gettingtoo

when

advisable,

are

greater part of this should

Drinking
to

SPORTS

the
on

men,

employer
always

coach

moralizi
de-

to decide

caused

both

33

of them

to

excessive

stale from

go

effort.
has the effect of

Shiftingcoaches
confidence.

football

method.

have

If

another

the
have

he

is

members

some

work

interest
coach

new

of the

and

is

vidual
indi-

likelyto

is

one

put

needs

excessive

an

strain

lightwork.

of the most

natural

of

and

going stale. Indeed,

expression going stale impliesa
"

very

and

ness

dreariness
of

drill

courage
dis-

serious

boy who

logical causes

was

lose

may

Again,

of the

his team,

Monotony

they

likelyto

more,
injustice.Furtherviduals
through ignorance of the indi-

he may,

on

ferent,
entirelydif-

is

of the team,

of them

on

his

replaced by

is

This

season.

knowledge

some

in

confidence

method

that

so

in the rest of the

do

halfway

instance, under

suddenly

is useless.

them

no

of

boys naturally believe that all they

learned

has

lack

gone

for

gained

whose

man

have

season,

changing

about

brings

who

Boys

coach,

one

often

which

method,

through

strain and

nervous

"

of

routine, a

During

sameness.

periods of

the

war,

absolutelyessential

sort

the

officers found
to vary

of

the
dul-

nation
stag-

intensive
that it

the monotony

34.

by

TRAINING

and

other

any

themselves.
the

would

men

have

lost

changes,
stale,that

become
discipline,

deteriorated

is true

the

There

so.

or,

to make

these

gested
sug-

of

in efficiency.

athletic training

an

General

essential but

change

that

inevitably
gone

same

season.

more

diversions

their drill and

The

fights,boxing

Without

have

is, they would

sloppy in

SPORTS

walks, snowball

games,

matches

FOR

if

the

regularityof schedule is
variety of its detail is even
be

must

enough

element

of surprisein
possible,
look forward

men

to it.

of

the work
A

coach

experiencecan easilytell when his men

tail
getting fed-up on any particularde-

of any

"

are

"

practice. That is the time to change

quicklyto something quite different,regardless
of any prearranged schedule.
With
the best conditions,the trainingtable
of

often gets very

Eating

gets
know
that

them
to

see

sometimes
matter

day

every

how

conversation

on

so

late in the

monotonous

with

the

man's

same

them

again

becomes

very

much

he

becomes

and

the

dull

gets

to

daily work

again

tiresome

may

times
some-

men

He

nerves.

intimately in

season.

to

at

meals

him,

like them.
because

no

The
he

has

WHY

heard

GO

ATHLETES

it all before.

Most

STALE

of the

full of their

trainingthat they

much

If

else.

tabu,

discussion
and

during
because

is most
from
for

meals

is bad
of

change

are

the

are

game

heated

any

for the

thought

away

Often

at

tion
digestime
meal-

lags

good thing
signsof going stale to
the trainingtable for a

shows
from

days and given

it is

so

talk of

cannot

advisable, the conversation

who

man

of

men

because

are,

loss of interest.

be taken
few

often

they

as

discussions

35

to associate with

chance

people, so as to get a change of

desirable with
thought. This is particularly
such a man
a
as
quarterback or the stroke of
whose
a
crew
success
depends largelyon his
different

coolness
a

and
is

man

by far the

mentally. Another
is to

Of

control.

nervous

likelyto

most
to

way

stale

go

relieve monotony

the opponents.

change

such

course

football team

that has been

scrub
playing against the same
all the time might be given a chance to
team
play the freshmen occasionally.In a boat, any

change
course

in the

that
most

season

intense,but

is made

stimulates

of these
before
at any

changes

interest.

will

the monotony
time

occur

Of

early

has grown

shake-up may

be

36

TRAINING

good thing for

FOR

SPORTS

stale team,

even

if it is

only

temporary.
A

boy

should

in

night; ten
be

will do

him

sound

and

effort should
which

tends

made

be

athletic sport

any

least nine

at

get

should

trainingfor

hours'
harm.

no

sleep every
This sleep

undisturbed.

Every

eliminate

all noise

to

ing
wakkeep one awake or cause
of
during the night. The proper amount
exercise and
a
healthy mental and nervous
condition
should
induce
sound
sleep if the
conditions for it are right. Mosquitoes in the
room
during the night and flies in the early
morning are almost sure to prevent sleep and
be kept out.
must
A mosquito bar such as is
used for camping and which may
be obtained
at any sportinggoods store at very
pense
slightexwill effectively
accomplishthis and will
to

the effort.

well repay
More

hardly

than

word

be necessary

desires to

make

to

good

dissipationshould

on
an

in

earnest

any

athlete who

kind

of

Every boy knows

that alcohol in any

absolutelytabu.

Smoking

avoided.

incontinence

to

both

Sexual
the

physical and

must

nervous

be

sport.
form

is

entirely

is destructive

well-being

WHY

which

ATHLETES

GO

exceedingly

from

this,

be

stale,

then,
if

and,

coaches

the

the

why

himself

of

his

perfectly

himself

for

mind

fully
in

the

the

every

final

and
in

season

to

event

test.

the
is

there
team

equipped

going

both

by

the

on

finish

not

in

allow

themselves,

man

strength

to

degrading,

causes

in

kept

are

every

condition
limit

usual

athletes

should

squad

bility
disa-

way.

the

are

they

and

reason

this

will

the

addition

always

ideals

ways
al-

of

In

is

sound

is

permanent

disease.

in

tempted

These,

no

of

and

because

acquiring

intercourse

boy

no

of
venereal

illicit

and

to

dangerous

likelihood

great

37

demands,

training

strenuous

STALE

go
and

to

on

cellent
ex-

the

acquit

CHAPTER
MENTAL

IV

NERVOUS

AND
CONDITION

relation

THE
never

intimate

so

of

success

any

dependent
of

between

it.

job

athlete's

an

absolutely
between

come

it in

any

is lost

and

all these
the
over

mind
the

allowing

It

the

immediately

this

keeping

way.

engine;

"

is in

the

disaster

nothing

is like

bridge

of

from

broken,

sorts

of

the

the

exercising

trol
con-

mind's
are
38

worry,

which

its proper

Overwork,

interruption

and

is imminent.

condition

general rundown
obeying

ship

interruptions

body.

fuse
con-

or

depression, pessimism,
are

to

electrical

the

colds

prevent

the

commands.

equally

vent
pretrol
con-

fatigue,

indigestion, headaches,

from

tion
connec-

interrupt

it is

moment

The

important part

most

may

its

fear,

The

is

body

sport.

is

event

which

between

and

athletic

or

clear;

connection

Nervousness,

in

as

game

upon

mind

bad

regular
ir-

and

body
Both

in

their

TRAINING

40

FOR

that he has been

able to

do

unconscious
which

work

had

able to

been

possibl
im-

vitalitywhich

the

keep

has

up

body's resistance

his

have

comfort
sufferingphysical dis-

been

he

of it he has heen

would

Furthermore
has been

SPORTS

greatlyincreased
of

effects

the

to

he

the

wound.

morbid, self-centered

mind

is

constantly

courting pain. Continually dwelling

weakness, it is always in dread of bodily
By

it
anticipation

the

nerves

to keen

every

through

run

the

had

men

and

But
of
a

an

when

seen

entire

become

we

example,

at

with

night so

liable to

body

the
tagion.
con-

bad

discouragedby
to

come

for the

ditions
con-

he

gets

strength.

tired that his

find

is overtrained,

cannot

never

causes

often

we

boy who

sometimes

his

look

condition
A

because
pessimistic
up

it lowers

repeated failure.

physicalreason.

catch

time

epidemic of tonsillitis
team
merely because

an

unhealthy mental

for

In

the

renders

I have

of
sensibility

imagination it greatlymagnifies

discomfort.

vitalityand

the

ills.

ous
suffering.By quick,nerv-

the

flightsof

increases

on

He

help being
a

chance

goes

sleep only

to

half

to

bed
re-

AND

MENTAL

him.

stores

NERVOUS

CONDITION

Thus, in the morning,

when, normally, he should

has

still much

adds

day simply

night he

next

it is

to

feels himself

who

knows

about.

down

is

the

he has

to

If these

breaks

down

stop all work

prolonged

man

for

who

physical
repaired

not

are

and

under

it

time

and

be

to

breaking

during sleep,the poisonaccumulates

man

which

much

definite

produced by

of the tissues.

the

and

from

very

is

the

fatigueis getting

of his
see

he

during

Naturally

Fatigue

which

when

dailydropping behind,

always heavier, cannot

poison

does

recover.

that the burden

cheerful

had

accumulation

an

best, he

exhaustion

that

to

has

harder

even

he

Everything

bed.

to

went

at the time

feel at his

fatiguehe

of the

41

tually
even-

so

that

take

rest.

If, however, the daily exercise is normal

man

boy

or

and

body

energy
sense

him.

in the
of

tackle

to

of

bed

morning

ability to
after

any

There

is

which

the

in mind

problem
a

night
and

that

surplus

carries

with

of
it

accomplish. Nothing
has

just got
really refreshing sound

the

impossibleto

seems

out

able

before

comes

entirelyduring

recovers

gets up thoroughly refreshed

and

boy

who

TRAINING

42

FOR

SPORTS

sleep. Things which the night before he had,

seem
perhaps,given up in despair,now
easy.
It is only necessary
that something oppose
itself to him

in order

that he may

combat

it.

If

nothingdoes so, he creates something. He

'must
have
opposition,something to work
The greater
against,something to overcome.
the force of the

the greaterhis fightopposition,

ing
If luck turns againsthim,
becomes.

force

his zeal increases

fit

is made

man

is what
"

in

in inverse

proportion.

fighterby

reverses.

the acceleration

That

determines

large measure
of energy

keep

to

fitness,
with

pace

tack
increasingopposition. In war, when an atinto heavy resistance, additional
runs
the
machine
more
auxiliary
artillery,
guns,
"

"

are

arms

brought
are

of these

things,then

impliesthe
and

sent

abundance

automatic

to

bear

for.

If

worries

reserve

when

affects the mind

incident

to

are

forcements
Reinnone

fails. Fitness

of these

givesconfidence and courage.

reallyfit,naturally eliminates
fears and

there

the attack

reinforcement

Physical fitness

it.

upon

forces
it is

quired.
re-

in that it
man

many

who
of

is
the

dailylife,such

MENTAL

the

as

fear

AND

NERVOUS

of

illness.

to

occurs

never

of
of his

which

body

nervous

and

whose
Then

has

the muscles

essential

ness
calm-

direction
has

trol
con-

of his muscles

Muscular

poise.

obedience

of

of the brain

the muscles
of

to

and
denly
sud-

direction,motion

mental
co-ordination.
obedience

athlete, which,

than

abilityto

he

balance, alertness

must

his
at

body

do

exactly the

requires concentration,

and

Take, for example, the

While

to his command

make

it to

wants

This

right moment.

signalshe

the

of his muscles

in short, the

exactly what

of

strates
anything else demoncontrol of the body is muscular
This simply means
the immediate

obviously

team.

certain

strain.

Another

"

has

control

who

man

to the commands

of
adaptability
changing conditions

more

immediate

means

constant

and

he has

mental

illness

physique

co-ordination

proper

nearly always

43

of

allows the proper

energy.

co-ordination

idea

gives him

and

nerves

The

man

great resisting
power.
of his

CONDITION

quick adaptability.
center

on

football

quarterback is giving the

concentrate
equally on two

the

things:his opponent

and

the

passing of

the

TRAINING

44

ball.
out

FOR

If he becomes
in the

someone

he

movement

opposing

it too

at the

man

jumps

and

to

that he

These

it.

balanced

concentration

the

must

man

the

other
do

to

so

that it

on

fails

and

constant

tice
prac-

poisewhich

man's

nervous

work

or

way

crease
it in-

as

control

undertakes,

he

which
adaptability,

and

instantlyto
and

one

which,

well illustrated

his mind

become

case

two

field,in the schoolroom

If his mind

boat.

both

far

too

and

in any

and

Alertness
are

each

or

in

of after life.

business

in hand,

trated
concen-

of lack of

In

perfectmental

develops
the

the

take

so

equilibrium

danger

helps him

whether

is

poise.

or

swings

this

site,
oppo-

forgets the pistol

part of his job. With

eliminates

man

evenly poised between

he

comes

whose

examples

are

loses his

he

there

the

be

If

impulses.

with

forgets the

at the

get

sprintwho

his start

on

picking

quickly. Again,

of

start

team

interfere, he

must

in

absorbed

too

ball and, in his haste

passes

SPORTS

rattled

the

by

hand

go

in the

man

is not

constantly alert and

body

able

an

when

to

increased
the

by catching a crab

beat
may

adapt

selves
them-

stroke, he will
is

quickened,

throw

out

the

AND

MENTAL

whole

NERVOUS

and

boat

elements
it is

These

of team

work;

without

of

the

the

them

together

exercises

in

which

were

important objects.

most

tricks

alertness

For

example,

command

and

the

in

would

execute

untrained

An

constant

the exercises.

during

instructor

himself

movement.

structo
the part of in-

on

kept

were

men

of mental

state

sential
es-

sport.

of various

means

are

in the services,this co-ordination

men

one

was

work

to

men

setting-up

the

givento
By

race.

of athletic

the

In

45

lose the

impossiblefor
kind

any

CONDITION

give

ferent
totallydif-

though

man

commands
previouslyinstructed to execute
only as they were
given finds it impossibleto
of the instructor.
resist followingthe motions
time giving
Again, an instructor after for some

his commands

in

certain

varies the sequence.

he

men

will

That
processes

catch

the

is because

are

unused

requirement. With

disappear
there

man

comes

finds himself

untrained

Among

the

majority of
their muscular
sudden

to

little

new

able to

pany.
com-

control

changes

trainingthese

with

and

denly
sud-

sequence,

the

adapt

ficienc
de-

ordination
co-

new

mental

of

poise.

himself

to

FOR

TRAINING

46

SPORTS

unexpected situations. He is able to make

quicker and better decisions. He is less easily
embarrassed
taken
is
or
by surprise. He
of himself.

surer

give and

to

thought

and

Our

Perhaps

of

exclusion

abilityto

has been
necessary

football

nervous

to carry

has

season

desire
is

There

makes
he

can

to
a

to

of

criticized because

particular
everything else.

Our

tion
concentra-

the
help benefitting
A

who

man

physicalconcentration
him successfully
through a
centrate
gained the abilityto conthe

in which

he is actuated

equally great.
no

reason

help

not

him

why
make
in the

a
use

boy
of

odd

moments

in school

or

his athletic

classroom.

regular schedule of work

do this successfully. If

studying in

vote
de-

we

some

condition.

anything

college should
work

his

method, that it trains

our

cannot

capable of

on

quickerin

because

concentrate.

sport

and

mental

to

this criticism is true; there

of

some

time

our

is this to be said for

on

both

sport has been

the

to

able

in his response.

much

so

by

is

too much;
specialize

we

in the

He

orders.

obey

American

game

is better

He

and

If

he

play,

he does

his

during the day, his

TRAINING

48

SPORTS

FOR

changes in time should be

in eating and
avoided, particularly
sleeping.
it is inevitable
During the training season
food, etc., but

that the

of the

nerves

susceptibleto many
other times they are
destroy

man's

efficiency.For
a

ball down

the

someone

allowed
his

confidence

and

weaken

his

that whatever

by unfair
the other

fumble

on

that the

work

the

on

is

If he

team.

rest of the game.

He

will feel

he

because

be thwarted

accomplisheswill

by dirtyplay which

run

this belief it will influence

his best

he

by

has

is convinced

He

on

who

man

field loses it

do

dents
inciwill

play during the

will fail to

Little

which

persistin

to

at

game

caused

part of

which

of

five-yard line.
was

rience
expe-

therefore

are

less sensible.

example, a

the

fumble

and

influences

during

occur

may

the team

on

strain

good deal of

men

will be unobserved

by

the

referee.
Here
most

is

valuable
he

he

the coach

assistance.
convince

must

explanation of
He

where

case

the

must

got the ball

fumble

point out
as

far

as

can

During
the
is

man

give the
the

mission
inter-

that

his

no

cuse.
possibleex-

to him

the fact that

the

five-yardline

AND

MENTAL

the accident

before
be

NERVOUS

CONDITION

occurred, and

perfectlypossiblefor

and

that

him

justify himself

to

49

that it will
do

to

he

it

again
do

must

it

again.
little things affect the

Innumerable
of the

players during
bad

always

are

Long

game.

the

delays

Unfair

nerves.

play

supposed unfair ref ereeing are generally

demoralizing. False starts in track are
ber
nervouslytiring.In baseball there are a numof superstitions
which, whether
less
grounddefinite psychological
or
a
not, have
or

real

for

nerves

or

effect.
But

it is

curious

however
if

we

on

about
to

absurd

no

the
and

there

to

who

went

anyone

game

over

is based

stitions,
super-

be, have,
back,

an

the old superstition

funeral, which

now

with

bad

rope
plagues in Eucarried through
were
danger of contagion

of the

was

them.

near

popular belief that

to start putting away
is

them

connection

real

bodies

the streets

most

may

Even

crossing a

have

when

team

they

reason.

luck, began during one

The

that

trace
sufficiently

can

originbased

seems

thing

on

it is bad

luck

for

the bats before

the real

the

psychological

TRAINING

50

FOR

effect that this has

SPORTS

the

on

pkyers.

It

gives

the

is as good as
impressionthat the game
and impliesa suggestion of impatience
over
and hurry which tends to make
careless.
men
The
theory that it is good for a batter to
swing two or three bats before he goes up
and in many
is more
than a superstition,
cases

increases
that

man's

putting

confidence
shot

in the

helps

same

to

one

way

throw

baseball.

effect of bad conditions

psychological
has already been mentioned; it canat meals
not
be
over-emphasized. Untidiness, flies,
sions
badly cooked or half -cold food ; heated discusduring meals and the constant harping
of
the same
on
subjectare tryingto the nerves
in trainingand, if allowed
to continue,
men
the failure of a good team.
cause
may
The object of this chapter is to show how
closelythe mind and the body are related in
The

all athletic work

must

In

be

removed

general, if

and

that the mental

by attackingtheir
the

strenuous

effort worked

healthful

habits

strength

is

troubles
causes.

conserved,

gradually,and
regularlyfollowed, a bodily

fitness will result which

up

to

will

defy

mental

de-

AND

MENTAL

prcssion,

will

energy

be

combination

of

these

on

fund

each

two

of

sound

things
other.

mental

are

and

and

physical

depend
and

simism,
pes-

accomplish

can

athletics
mind

51

worry

which

created

Successful

anything.

CONDITION

breakdown,

nervous

and

and

NERVOUS

sound

intimately

on

the

body,

ent
depend-

CHAPTER
TAKING

CARE

is

THERE
do

not

OF

athletic

no

They

occur.

INJURIES

sport in which
may

be

purely by

come

caused,

injuries
cident,
ac-

in baseball,

they

may

coming

up

to

too

suddenly

without

preliminary strengthening

exercises;

in

as

or,

practice
cause

done

hard

work

football, from
lack

or

of

Whatever

seriousness

have

immediate

serious

trouble

If

often

the

injury

every

attention.
may

by

insufficient

ignorance,

confidence.

of

degree

or

should

the

as

is

this

entirely

be

prevented.
It

is

extremely

injuries, no

important
how

matter

slightest abrasion
or

scratch

become

and

on

the

infected
serious
with

disinfectant

of

and

skin
or

and

or

bandaging,

will kill any

infection
52

as

may

all
The
cut

easily

blood-poisoning

cause

other

such

foot

incapacity, whereas
iodine

report

insignificant.

the

hand

to

simple

ment
treat-

equally powerful
if it is done
which

may

diately,
imme-

have

TAKING

already

CARE

OF

penetrated,

53

INJURIES

and

further

prevent

danger.
Sprains

from

sprain comes
a

joint. The

usual form.

water

should

cloths for about

should

be

deal of

black

and

bandaged
Like

should

treated

be

"

The

is

of rest

and

whom
so
a

of

; if

number

of

in

joint

the

elevated

an

injuries,sprains

not, the above

until he
has

of

be

can

the

"

to

reached.
in

injuries

cure

old

The

is

first

athletic work

cure-all for

for the

day

the modern

best

by the physician if he

quiet as

every

is the

"

theory

injuriesis

present-day athlete,

training is

athletic surgeon

quick methods

so

tant,
imporhas

fected
per-

of treatment

equallyeffective (though somewhat

out
strenuous) and do not keep a man
the game
longer than is absolutely
any

which
more

other

possibletime.

rapid enough

the most

discoloration.

kept

especiallyequipped

shortest

in the

to

used

about

frequentlyapplied by

and

physicianwho

charge

not

be

may

"

blue

the better

be

all

immediately available
aid

and

pain is followed by

hour, after which

an

position.

twist

or

sprain is perhaps

the hotter

"

treatment

wrench

any

good
"

trouble.

commonest

ankle

swellingand
Hot

the

are

are

54

TRAINING

For

necessary.
a

he

late and

it is

of the

"

idea that

The

often

leads

season

and

it is too
a

it will get well

for

easy

going

to

delay that

incapacitatedfor

itself if I go

right by
"

important for

before

care

he finds himself

long period.
two

reason

get this quick

may

all

SPORTS

report his injury without

to

man

this

FOR

day

for the

easy

rest

dead

making yourselfa

or

loss

to the team.

Trying

for one's

care

belief that

in the

the

than

to

order

doctor

sometimes

rest

remember

chloroform

liniment

for

and

football

his

recommended

effects of it

hearing.
is

well

as

The

were

old

as

good

sults
re-

to believe it

time

next

he

game

one
some-

ately
immedi-

newly-found remedy.

Unfortunately the victim

treatment
happened
of the skin

may

discovered

it with

used

he

trouble.

having

or

in

that

to

came
sprains,
all injuries.The

got hurt

either
injuries,
quicker work

fear

leads

who,

boy

for bruises

do

can

in the

or

panacea

one

own

of

his

to

evident

to

abrasions

have

and

bruises

tioned
well-inten-

the

everyone

saying that

awful
within

edge
littleknowl-

plicabl
apdangerous thing is particularly
to athletic injuries.

as

bound

then

circumstances.

strained under
will

bad wrench

for

crutches

while

the knee, which

on

immediate

to the knee

Another

and

injury which is
sometimes
requiresan

which

cartilagebeing
pain.

severe

This

The

remedied
An

torn

by

loose

not

tion
opera-

small

by

usual
un-

piece

sudden

is

be necessary

operationmay

tion.
atten-

generallyfollowed
mediatel
displacementmust be imby gently rotatingthe leg.

violent movement.

by

times
some-

expert

knee

is floating
caused
cartilage
of the

in

result

may

of

use

to

why

and

and

the

not

being permanently crippled.

it is so necessary
to give any

leads
is

any

generallynecessitate

of water

case

severe

hurt

same

sprain with hot applicationsand

as
tightlyas possible. It should

be further

That

the

be treated

should

the knee

the doctor

SPORTS

FOR

TRAINING

56

to

the

remove

floatingfragment.
The
cured

ordinary
in

massaged
soon

as

strained

and

days.
then

strain

may

It should

be

exercised

possible. Runners
muscles

which
and

few

muscle

cause

often between

easilybe
thoroughly

moderately

often

as

experience

the

son,
beginning of the seapain along the slim bones

at

the bones

of the foot.

Both

TAKING

CARE

OF

of these

may

track

overworking

is

or

from

come

the

day's

best

by

bind

the metatarsal

may

be

due

serious.

the

Of

twist

of

rupture

the

while

days

of
the
The

two

Hot

should
months.

The

treatment

is

lent
vio-

any
in

most

"

is

It

to

will

it

fall if

require about
hesive
ad-

leg strapped with

No

the

muscle.

bottles

and

daily

who

has

pulled

man

in

Achilles

race

a
"

ruptured by
a

is the

athletics and

again

run

foot is sometimes

ankle.

It

be

may

first is the

man

water

helpful.

and

in hot

occur

semitendinous

in bed, the

are

from

may

track

running.

tape.
tendon

serious

Soaking

The

cause

which

ligaments which

come

ankle.

generally

massage

foot

pulled tendon
It

especiallyin

common,

three

in the

is not

It may

wrench.

or

thigh,biceps or

occurs

applicationsare

relief.

the

two,

important.

will

bones

former

ligaments or pulled tendons

Pulled

more

of the lower

of the

generally gives

water

muscle

tight shoes.

to

hard

The

pain

strain

on

early.
hot

The

remedy.

is caused

too

and

rest

67

running

strain of the extensor

leg.

INJURIES

inside

tendon
track

tight strapping

in
men.

of

the

58

TRAINING
"

FOR
"

Charley-horse

muscle

is a bruise of the sartorius

in the front of the

but

not

out

of

serious

the effect of
a

and

It is

thigh.

should

painful

keep a man
work.
and
Iodine, antiphlogistin,
all good. Capsicum vaseline has
are

massage

cause

SPORTS

horse."

counter-irritant

It is

and

forgetthe pain of

to

man

not

into

scrimmage

the

bruised

his

good plan, if the

dummy

or

muscle

will often
"

charleyis to go

man

tackling,to protect

by

pad

otherwise

or

against further injury.

Sometimes

will have

man

is chronic.

deformity which

displaced cartilagewhich,

He

injury or
may

having

to be sensitive

chronic, has ceased

is still likelyto

some

have

become

although it

place. In a case
like this a man
sometimes
can
play on a team
without suffering
any pain from his disability
although it is always a weakness and is likely
to

slipout

him
incapacitate

therefore,not

to

at any

use

no

doubt
if

athletic
But

be

of the value

time.

It is advisable,

with chronic

men

of this sort if they can

of

spared. There

of massage

and

injuries
can

be

athy,
osteop-

of
properly done, in the treatment
injuriesand in general conditioning.

massage,

to be

must
effective,

be done

by

TAKING

CARE

be confused

It must

not

is done

by trainers.
have

rubbing such

as

scientific treatment

of

remarkably rapid
sprains,muscle strains,

of

treatment, taken

etc., by expert massage

and

training.

known

complete cures

time

sufficient

with

It is

59

requiresa thorough knowledge

anatomy.
and

INJURIES

has had

who
professional

which

OF

in

thoroughly done.

which
Osteopathy is a system of treatment
depends on the theory that by proper manipulation
of the bones any
formity
displacementor debe rectified.
The
osteopaths
may
ascribe most
diseases to such deformity,and in

they have

cases

many

Athletic

cures.

positive
in particular
are
ceptible
susinjuries

this treatment.

to

Collegeathletics
by

triumvirate

the coach

and

all treatment
coach

the game,

lays

down

generallypresidedover

consistingof
of the

for

The

health

physician,
physicianhas

the

of the

men

illness,
injury and

and

accident.

charge of the technical side of

superintendsthe daily practiceand
has

the

method

in all work.

team,

are

the trainer.

general charge
The

in

succeeded

decides

on

He
the

or

system

picks the

to

lowed
fol-

for the

men

positioneach

be

man

shall

TRAINING

60

FOR

SPORTS

play, and is,in large measure,

the

performance

The

trainer has

individuals

and

of

success

the

team.

of the condition

charge
the

on

responsiblefor

watches

team,

of the

their

daily

ing
performance, prescribesspecialwork accordto individual
requirement, regulates the

diet, has charge of the rubbing of the

trainer's

etc.

It

is the

signs

of

"going

who

stale," to

rest, and

need

particulardetail

of the

team

in
in

coach

to

as

of their work.

these

between

the work

tendency is for

natural

deck

three

There

harmony.

judgment

or

important

that

for

the

shall

success

work

is sometimes

the trainer
man

the

should
coach

to

gether
toflict
con-

and
do.

the
The

want

all

whereas
practice,
the trainer often inclines toward
resting up
in order to help their general concertain men
dition
of some
because
or
injury. If the two
fidence
naturally uncongenial,and have littleconare

his

men

on

in each

for

men

in

undeveloped

immensely

the

deficient

some

is

lay off

for

to

who

are

watch

to

exercise
give specific

men

It

duty

men,

other, conflicts of this

keep occurring and

are

sure

every

such

to disturb

differences

the

men

on

sort

in

will

ment
judg-

the team

TAKING

and

CARE

weaken

well

his part of
his

this trust
to

the

on

the

his

to

of

judgment
the

trainers

the

In

to

warrant

always

submit

not

put

the
will

he

coaches

by
"

after
to

this way

men

do

to

judgment

own

In

lettingthe

and

will remain

careful

frequent accusation

are

other

order
be

and
men.

the

each

must

examination

careful

avoid

trainer

coach

hand, they work

and

province.

own

according

act

other

work

the

61

in both

will trust

together, each

within

INJURIES

their confidence

If,

trainer.

OF

that
over

one

them."

on

often

Epidemics
teams,

spread rapidly

especiallywhen

overworked.

the

is stale

team

Tonsillitis is

among

of

one

the

or

monest
com-

ease
epidemic because it is a disto which
sufferingfrom fatigue
anyone
is peculiarly
susceptible.Influenza is another
the last few years,
epidemic which, especially
of

forms

has attacked
of

controllingan

isolation

symptoms
the

football teams.

team

exposure

of

epidemic
first

the

appear.
in

are

will

danger lies

If the

good

not

cases

is

in concealment

by immediate
soon

as

them.

the

as

of

members

other

condition

affect

best method

The

very

The

slight
chief

of their illness

by

TRAINING

62

the

until

men

FOR

after

SPORTS

the

have

germs

been

spread.
Good

general hygiene

of

infection

and

the

are

careful

best

ance
avoid-

preventives.

much

Too

be laid on
liness;
cleanemphasis cannot
is
if one
daily bathing by shower
bath.
available, otherwise by tub or sponge
The object of the bath is to remove
the particles

of skin which
of nature

to throw

it is part of the process

off,to keep the pores from

becoming clogged so
and

the

that

perspirationis

able to get rid of

is not

body

tarded
re-

its waste

tion.
products,and to start the circulaThis last is accomplishedlargelyby the

rubdown

which

always
bath.

in itself and

glowing

from

Athletes

and

head

collegemen

This

should

of

"

renders

leave

the

body

foot.

to

sometimes

staying

is very

should

ing
schoolboyswhose trainespecially
than that
less carefullywatched

"

is often

habit

This

fall
vigorous. One should never
habit of merely drying oneself after
The hard vigorous rub should be real

exercise

of

the bath.

be

into the
a

follows

too

long

weakening
one

to

fall into the bad

in

warm

bath.

the entire system

to
susceptible

infection from

FOR

TRAINING

64

is

SPORTS

for socks

especially
necessary

to avoid

sore

feet.

air, that is air that has already been

Foul

breathed, besides
of oxygen,

supply

Ill-ventilated

sure

should

rooms

the

resistance

low.

Going

evening may

tired from

be

full of germs.
avoided

be

body
to

insufficient

an

to be

when

in the
is

is

times

at

the

containing

is

fatigued and
"

the

is

and

movies

The

dangerous.

the day's work

body
Unless

is well ventilated, the air is generally

the theater

of its

pre-breathedand largelyexhausted
subways
as

far

big

contest

are

the

bother

are

keeps

render

good
the

in

fore
be-

risky.

are

people'sexist-

in the

of himself

care

good general

defense

condition.

first

against colds,

less tender.

chapter
as

they

Tight collars,

mufflers,superfluousclothing,too

sleeping in

two

or

winter, but they should

mentioned

body

cars,

be avoided

exposures

the athlete if he takes

air baths
a

should

of most

the

street

in the week

such

bane

in
especially

and
The

fact,any crowd

possible. So

as

Colds

not

in

"

the

fcnce

of crowded

This is also true

oxygen.

"

peculiarly

foul air.

to contagion from
susceptible

cially
espe-

stuffy room,

many

clothes,
bed-

all these

CARE

TAKING

are

contributingcauses

wet

clothes

may

be

is

moving

No

long

so

them,

is

the

blood

and
has

colds.

of

shoes

65

Sittingin

chilling,
although both
as
indefinitely
long as the body

or

worn

man

INJURIES

OF

harmed

been

ever

in circulation.

kept

by

clothes

wet

kept exercising,but sittingin

from
wet
sittingin underclothes
he

as

or

after exercising,
is dangerous
perspiration

things which

of the

one

coaches

and

in which

Teeth

which

the food

if

for the teeth

teeth

should

morning, just
after

each

before

be used

be consulted

are

by

for.

going

to

and

every

followed, as well

as

day.

on

those

The
in the

at

night

or

paste
dentist

six months.

Never

it necessary.

makes

given here

having

dentist.

bed

an

Caring

getting up

on

once

toothache

If the rules

cared

meal, though powder

should

filled

brushed

only

until

not

sides
Be-

lose his teeth at

brushing them

should

wait

contaminate

on

into the stomach.

are

and
be

going

likelyto

means

examined

is

is taken

they

them

and

decay

of the

one

are

digestivetrouble.

of

sources

is

this,one

early age

by

trainers.

frequent

most

be watched

must

forget the teeth; they

Never

and

general hygiene
on

diet and

sleep

FOR

TRAINING

66

chapters which follow, the danger

by contagion or infection will

in the
disease

greatly reduced.

If

"

glassarm

merely

are

be

may

"

gradually and

those

of

Many

I should

the muscles

of

strong

that would

be

them.

with

is almost

not

to tell

want

avoidable
un-

course,
a

man

in football,as
them, especially

to avoid

one

of the surest
who

man

the idea of

into

goes

certain to get hurt.

of

Fear

ing
caus-

football

avoid

football

of

ways

trying to

first weakness

is the

tice
prac-

certain amount

using a

injuriesare, of

the

and

game

cautions
pre-

for the work.

enough

try

in

strains and

escaped. The
of beginning

calisthenic exercise to make

to

be

injuriesdescribed

"

"

of

precautions

muscle
chapter particularly

this
the

reasonable

of the

taken, many

are

SPORTS

injury
injury

player must

conquer.

The
other

play

only

to

athletic game,
it hard

confidence

thought
If you

way

in

for

it. Controlled

for

the

mind

fear

game's
of

as

your

(or

matter)
sake

danger or
men
do),

valuable

any

is to

with

team
"

(as most

fear is

football

that

yourself and

in your
have

play

and

full
no

defeat.
control

in athletics

TAKING

as

to

athlete's

boy

who

mind

on

orders
to

finish

sickness,

the
his
his

or

his

game,
coach
athletic

anything

INJURIES

far

and

character.

keeps

of

OF

fearlessness

natural
the

CARE

67

normally

condition

good

plays

hard

trainer,

and

career

but

valuable

more

and

healthy
and

obeys

the

be

able

should

with
healthful

his

little

injury,

effects.

CHAPTER

VI

DIET

subject

THE
and

rediscussed

one

tries

by

of

accepted
and

simple

in

Of

of

trainer.
were

would

It

not

has

not

have

strong natural
results

have

dietary

through

is

that

there

if

to

with

nature

to

endowed
for

obtained
68

it.

in

this

eat

kind

athletic
if

man

he

meat,

with

such

Also, while

in work

tain
cer-

among

the

that

seemed

and

food,

vogue
us,

is

lievers
be-

succeed

any

erally
gen-

many

under

tests

rived
ar-

much

be

cereal

diet

not
are

and

class

been

been

comes
be-

present

had

desire

of

gone

it need

if

soon

The

seem

by

he

stage.

always

intended

that

probably

never

expert

now

about

has

strength

diet, it has

that

and

vegetarianism

kinds
of

has

theory

men

discussed

conflict

diet

course

sometimes

while

the

nourishing

restricted.

so

carefully

changes

its healthiest

at

been

theorized

athletics

In

has

it

study

to

series

long

diet

and

confused
creeds.

of

with

good
dumb-

DIET

69

bells

requiringconsiderable endurance
by the
of strict vegetarian diet,many
have questioned

use

it

whether
"

call

we

and

desire

constant

of the athlete's
of the

were

almost

meat

idea

being

caused
had

by

the

the

almost

contained

rice.

The

little,the

ening.
strength-

was

permitted.

training season

constant

What

there

"

liquidwas

no

day

very

meat

raw

endure.

to

of that

cooked

"

that

suffering of

worst

larger part
today. At

vegetablesexcept

no

Almost

far

it does

trainingtables
generally

was

alertness,speed

than

menu

of what

activity.

formed

meat

ago

most

for

much

as

"; ready energy,

pep

Years

gives men

water

oatmeal.

Sweets

it

evils of this diet became

to

came

lack

of

be

more

vegetables

weight

and

removed

the

meals

of all

were

so

little variety that

bidden.
for-

was

carefullystudied.

The

fruit

of water

unattractive
men

predisposedto
caused

the tabu

stimulant.

the

kinds,

when

exhaustion, and
valuable

lowed
al-

evident

and

lack

the
constipation,

men

were

everything,in fact, containingsugar,

The

was

thirst the

they

The

ate

on

loss in
sugar

Furthermore,
and

had

little and,

so
as

TRAINING

70

consequence,

FOR

under-nourished.

were

this, they did

because

years

ago

went

showed
and

signs

interest

turned
noticed

food

The

beef

and

took

no

the

left

advised

ice cream,

half; the

the

game.

place

table

that

untidy

the
and

The

change

day
of

cheerful

was

not

clean.

cold

of

and

the

that

and

some

uneaten

next

game

The

immediate.

pleasure,the
they got

potato and

decently served.
with

they

It included

menu.

was
spirits

roast

that

saw

chop, baked

mutton

the men's

meal

room

deal of their meat

good

was

water.

lunch, for

got nothing but

the

energy

immediately

For

inadequate.

and

of

men

trainingtable.

the

to

first

heartily and
was

second

the

generally

team

in

plates.
a

the

the

exhaustion, lack

men

of

of

the

nicely cooked

ate

that

oatmeal

their

on

football

middle

pleasure in

of them
on

in the

was

example,

poison"),
number

in the

unpleasant,

idiosyncrasies

little choice.

attention

my

visitinga universitya

pieces in

to

vidual
indi-

for

is another's

so

noticed

season.

Besides

all

at

and

taste

meat

was

I remember
of

of

man's

there

provide

not

differences

(for "one

SPORTS

up

fect
ef-

They

tion
conversa-

satisfied,

TRAINING

72

his

for

of

relative

pint

which

one

stewed

on

based

man

as

is

milk
who

an

intensive
it is not

There

is

easily

been

calories

as

lunch
for

who

man

training

pineapple.
men

office and

for the

beef, potato,

some

one

for

that
and

sliced

and

an

The

esting.
inter-

found

roast

excellent

sits in

is

various

of

many

consomme,
corn

lete
ath-

value

crackers

results like these that

sedentary, but

work

twelve

vegetariantheories.

and

An

values

it has been

contains

includes

peas,

It is

example,

milk

appetite

system of calories

fuel

consistingof

of

in the

quantity.

on

of the results have

Some

lunch

loss of

nutritive

that

figuredout

the

show

For

can

necessarilydependent

foods.

is

causes

remember

tice
prac-

meals, is

between

or

not

ing
digestion. Eat-

nourishingfood.

more

dietitians have

meal

digestionand

should

to

his

impedes

the

for the other,

not

does

if taken
sweets, especially

much

early part
bad

which

day's practice. Conversely the

still further
too

SPORTS

in his stomach

digested food
help

FOR

hard

have

ers
of crackness
the busiwhose

life

is undergoing

physical

sufficient.
dietitian in most

work

out

menu

collegeswho
based

on

73

DIET

the

and

calories

of

amount

proper

vita-

mines.

discussingthe disadvantagesof

In
"

"

meat

raw

diet

is

idiosyncrasies.This
the

and

there

without
be

able

substitute

and

other

men

the

juices.

There

people.
vegetable,a

one

be

not

others

and

cucumbers

If there

does

is

of diet,raw
is

or

valuable

good
salts

good

at

any

to go

valuable

out
with-

arity.
peculiarticles

preserved. It
functioningof

or

acid and

meal; they

than

more

proportions and provides the

the body requires. Prunes
may

profitablyat

eat

poison to

are

aid to the proper

contains

fruit

cannot

of his individual

cooked, fresh

the intestines and

the

from

have

of the most

one

as

the benefit

who

not

should
fruit

of

always

are

berries
straw-

man

deprived of

are

ple,
exam-

eat

sort

getting

entirelybecause
Fruit

Such

are

man

For

cannot

other

some

onions; peppers
many

who

men

illeffects.

have

to

large enough

be

for everyone.

some

are

individual

eration
important consid-

an

should

menu

choice

provide a

to

mentioned

old

the

are

breakfast, but they have

sugar

in

natural
be eaten

particularly
been

so

over-

74

TRAINING

worked

that

FOR

they

SPORTS

hardly popular with the

are

except semi-occasionally.

men

As

have

linen, plates,knives
washed

meals

unappetizing and

disposition. The
vermin

such

in the

flies

and

of

disease.

The

smells

well- ventilated

should

napkins

and

be

it
practicable,

the meals

to

eight to

that

is

extremely

glassesa day

assists the

excretory

is,the carrying off of

skin, the kidneys and

of this should
not

is better to

that food

essential

are

the

digestwhen
likelyto

of
Most

of meal-times

will not

mixed

drink

"

means

bowels.

outside

are

is frequent.

processes

by

waste

be taken

water, but athletes

serve

important.

good health, especiallyif exercise

It

the

ten

tablecloth

table.

bare

drinking

from

free

as

frequently changed.

If this is not
on

(the latter

possible. The

as

should

dining-room

especiallyimportant),

From

in

but dangerous
only irritating

is

Right

of

sort

any

always unpleasant,and

is

large,lightand

and

for the

good

not

are

be

cooking

make

cockroaches, water-bugs, etc.,

as

not

spreading

insufficiently

of untidiness

presence

dining-room

are

forks

all evidences

and

soiled table

already mentioned,

"

with

ice water

DIET

meals

with

mouthful
Of

and

it is hard

when

times

suppose

is unable

to

fills their

perhaps
train

advisable

so.

But

ride

the

to

eat

some

it fills up
less.
of

In

his

be taken

it is wiser

This

makes

sure

meal

of

stomachs

his

to

of
some

drink

is not,

used

dilutes the
ficult;
dif-

it

be

should

iced but
of the

of

stances
circum-

no

room.

avoided.
strictly

its nutritive
are

likely

depriveshim

Under
be

lot of

he is

indigestionand
animals

very

as

drinks

man

capacity and

must

doing

digestionmore

temperature

cause

much

of

this way

at meals

Hurrying
It is

if

to

want

from
to

the

it would

the water

the water

the

at

naturally

nutrition.

should

thirstyfrom

are

supposed, because
it is because

the waiter

circumstances

meals.

For

tripand
morning.

the

hotel and

There

prevent them

to

digestivejuicesand
water

on

during

and

the whole

on

little with

be

at

these

Under

be

drink

glasses. They

morning's
drink.

absolute

an

necessary.

is off

team

get

lunch

not

every

meals.

at

be

it may

example,
They

down

lay down

to

againstdrinking water

are

to

wash

reallyto

of food.

course

rule

75

so

rob

value.

the
The

constructed

76

FOR

TRAINING

that

they

human

and

digest

can

stomach

food

off in

its

nutrition

and

in the stomach

food

and

such

as

into
of

and

often

it

carry

prevents

causes

pain

properly eliminated,
auto-intoxication.
Starchy foods

potatoes and

has

the

this food.
and

other

many

acted

the effect of

sugar,

process

This

un-

not

bread, cereals,etc., are

which

on

pass

intestines,clogging of the

and, if it is

passages
cause

simply

state.

the

mastication

intestines,which

undigested
the

food, but

proper

will

the

to

from

may

bolted

demands

salivation

chewed

SPORTS

first

on

vegetables,
the

by

converting the

stage in the

saliva,
starch

digestion

chewing helps this

to complete
necessary

Thorough

is therefore

digestion.
Another

Any
at

meals

is

it is

effect of

hurry

upset

restless mental

or

to

sure

arrest

is the

to

no
more

so

prevent heated
violent

nearly always
are

arguments.

subjecton

intense

than

which

condition

digestion. This

important to keep
and
atmosphere during meal-time

why

fect.
ef-

nervous

is

cheerful

especially
is probThere
ably

arguments

athletics, and

take athletics very

in their interest,most

can
as

wax

boys

seriouslyand
discussions

DIET

of

this sort

them

which

reach

soon

arise among

the

nearly always destroy

and

thing to

hurt
see

the
man

of words

his

plate.

the

would

strong feeling

appetite during

get up after

violent

food

state

cation
alter-

it,his

tem
sys-

against it.

to

it his

refuse

probably

If

digestive
work

to

it.

upon

definite

Anger produces a
which

often

effect of it

results

the

on

cessation.

in

poison in
illness.

digestionis to

This

it is

the system

to

ready

impeding the natural movement

It is
bowels and generating toxins.

rary
tempobe

passed

for them,

thus

harmful

the most
This

chapter on
to

athlete

show

should
and

average

of all the

that the old

eat

are,

proved

to

healthy boy

in moderation

ideas

and

been

can

need

edly
undoubt-

emotions.

eat

marily
pri-

of what

for the most

have

the

of

intended

diet has been

the

But

cause

food

causes

into the intestines before

the

on

rebels
eat

common

untouched

lost interest in

force himself

functions

is

is

has

of

group

digestion. It

in its excited

he should

there

leavinghis

He

boilingpoint.

in which

Arguments
meal

?7

an

part,

ploded
ex-

wrong;

that

almost

thing
any-

only avoid

ex-

78

TRAINING

cesses

and

counts

more

FOR

that
irregularity;
than

what

influences

immediate

and
eats

with

meals

but

himself, need

that psychologic

much

too

ignored.
drinks
is

between,

not

"

and

who

stuffs

never

"

details of

the

about

worry

rounded
sur-

cleanliness,

with

meals

The
little

congenialcompanions,

between

eats

never

be

to

meal-time

air and

eat

you

digestion are

regular hours,

at

during
lightand

the

on

how

eat, and

you

important

boy who
his

SPORTS

his diet.
the

Although
brought

up,

point has already been

question of eating between

the

meals

and

especiallyfillingup

candy,

soft

drinks, etc.,

dwelt

This

upon.

all times

them

as

possibleby

for

any

an

orgy

drinks and

fountain

length of

in this way

and

only

their

important

at

when
who

the
have

season

been

trainingas violently
of

sweets,

candy.

time

the

to

bent
diet,etc., feel it incum-

break

to

much

too

happens, especially

of the team

strict rules of

upon

as

It often

schoolboys,that

stops, the members

keeping

nearly

of the year.

among

be

applies not

it is

training season;

cannot

sweets,

on

to

If

pop,

they

soda

continue

indulge themselves

eatingbecomes

irregular,

TRAINING

80

and

hurry,
any)

the

is

there

food

such
"

hot

or

dishes.

and

But

itself

of

this

method.

the

to

himself

of
the

hurry,
the

achieve

to

lack

fall

into

and
is

even

to

weaken

foundations

out

of

his
of

the

should

success

habit

training
vitality
his

is

great
the

health.

season.

and

or

regularit
ir-

constant

effect

athlete

"

"

the

not

habit,

cream,

indigestible

It

No

this

ice

pie,

psychological

trouble.
real

cold

mostly

eat

rich

other

(if

comfortable.

salads,

food

the

causes

to

the

disadvantage

that

tendency

dogs,"

change,

particularly

not

sandwiches,

as

SPORTS

accommodations

seating

usually

are

Then

FOR

who

allow

ever

of

lack
It

undermine

is

pects
ex-

habit

certain
the

CHAPTER

VII

SLEEP

OF

all

athlete

the

and

keeping
than

important

his

habits

most

the

most

in

the

away

physically,
the

perform

going

Primarily
there

is

an

in

and

his

care,

follow

work

under

unable
be

with

work,

merely

be

wearing

inability

piling

system,

finish

to

not

weight,

sleep repairs.
of

excess

and,

to

up

of

in

the

body

accumulations
and

the

and
of

of

burnt-out
away

day

combustion,

friction

wearing
81

the

During
The

waste.

movement

impurities

may

stale.

circulation,
cause

be

of

the

he

trainers;

it will

required

fatigue poisons
end,

loss

and

will

one,

keep

exercise

and

more

may

greatest

will

effect

is

respects;

methods

mental

or

man

his

the

he

sleep
The

nervous

none

coaches

expert

season.

in trim,

other

with

approved

insufficient

diet, regulate

personal
the

him

successful

making

sleep.

training rigidly
limit

in

factors

of

the

fuel,
parts

TRAINING

82

exactly

in

as

and

overhaul

and

is

The

built up

and

they

beats

becomes

rest.

The

slowly.

purifiedbut

work

waste

which

by

in time

and

which

will

stop muscle

there

are

details

will

this way

and

is able to

intestines,

skin excretes
The

than to anyone

in

more

acid

of the muscles,

accumulate

that

entirely,is
broken

are

the blood

down

by

body

important

else,because

the
tigue
fa-

got rid of.

are

show

definite functions

the

it

nated
elimi-

repaired. The

given simply to

certain very

are

so

Tissues

are

sleep performs
functions

the

working

day's work

poisons in
These

worn.

In

The

movement

sleep.

of the

wear

the

parts
but

of the stomach

is created

in

or

through sweating.

matter

slows

certain

its pump

while it continues, is slower.

the

is absorbed

oxygen

more

of

tain
purified,cer-

broken

are

down

engine

removed

During sleep more

blood

human
blood

where

the heart

oil it,

is true

same

tinuously
con-

engineer

it down,

repaired,the

matter

waste

The

repaircertain parts, shake

During sleep the

body.

operates

while, slow

his furnace, etc.

down

which

long periods.

little

every

SPORTS

engine

an

for

must,

FOR

and
to

they

are

that
the

that
which
these

athlete

the func-

SLEEP

tions which
is the
times
to

essential

are

athlete's

to

bodily fitness.

primary object to

be

It
all

at

capable of exerting his physical power

the

with

83

in the

utmost

the least friction.

would

think

efficient manner,

most

automobile

No

racer

of

taking a car into a race whose

cylinders were
clogged with carbon, cooling
and
system stopped up with mud
gasoline
No
should
an
supply full of water.
more
athlete

enter

race

full of the waste

In the matter
factor.

The

he should
and
on

of

younger

have.

This

It is

takes

got his growth he

sleep,but
this

he must

not

is

an

is because
more

on

important
sleep

more

he

is growing

sleep than

during sleepthat

place.
can

fatigue.

boy is,the

growth depends

growth

of

sleep,age

his blood

with

game

products

anything else.

actual

or

After

most

boy

get along with

has

less

anticipateor misjudge

point. Many boys believe that at sixteen

cause
seventeen
or
they have got their growth bethey are as tall as they believe they ever
will be.
tained
They do not realize that, having atthis height,nature
requiresa great deal
of time to adjust the rest of the body to it and
fillthe boy out in his proper
proportions,as

84

TRAINING

FOR

well

as

the

effort of his

At

give him

to

seventeen

is in

.boy

sleep is

time

which

Another

sleep.

from
it

running

of

of the

day's work,

the time

at

his

with

This
comes

the

has

been

game
no

event.
on

the other

at

night
in

weak
The

making

the

is

greatest
it

habit,
details

body gets sleep

boy who

to

us

will

point

after mid-season.

The

boy

his diet and

are

regular

training period

well.

his

have

keeps
little

insomnia.

brings
up

like the various

it expects it.

sleeping habits

trouble

in

that

so

athletic

thing there

stay up

thing boys

schedule

the

belongs rightfullyto

sleepcomes
on

If

neglect.

to

ter,
bet-

or

essential to

regularityof sleepingschedule.
benefit

of

be the

to

seems

in his work, yet

into the

far

kind

strictlycareful

be

conscientious

nine,

night.

any

greatest tendency

will often

height.

demands

of

this

in

sleep every

amount

Yet

is the

of

recuperate from

to

growth

training for

sport this
success.

chance

nature

hours

ten

SPORTS

the

generally

first part of

The

generally rest

men

is in its

strenuous

In

the

that

early stages; there

competition,no
latter half

hand, there

are

of the

many

tant
imporseason,

disturbing

SLEEP

influences.

big

Natural

connected

worry

begins

contests

85

interfere

to

Nervousness, fear of the

do

job properly,worry

their

work

and

tend

to

bed, far

countless

keep

the

into

the

is vivid and
elaborate

and

he

when

is

long

He
a

will

game

boy whose

active will often

lying awake

through
which

tossing in

impossiblesituations

train of

with

series

he would

of

intense

running

conspicuous

in

success

and

race

dents
inci-

daytime.
in

playing

either

winning
in

fallingdown

or

ousness
seri-

imaginary

frequently picturehimself

or

himself
low
will fol-

at in the

laugh

aginati
im-

picture

to

night and

at

thought

anxieties

and

night.

fail to

classroom

mental

awake

sleep.

they

over

other

men

with

lest

men

with the

rageous
out-

failure.
The

keeps

worst

of this sort

the mind
of

constantly excited

so

lying quietly in

boy generallykeeps

frequently from
different

and
that

to

positions,and

uncomfortable.
rest

his muscles

side

which,

get if his mind

even

and

Thus

generally
he

without

body

state,

were

rigid,changes

side, tries
is

stead
that, in-

relaxed

it

is that

of worry

robs

dozen
restless

himself

of

sleep,he would
quietlyrelaxed.

TRAINING

86

is

This

FOR

important point to remember,

an

lying still with

the

valuable
often

SPORTS

muscles

relaxed

rest

the

to

to
possible
consciously

and

this

is

process

is

that

an

ceedingly
ex-

It

body.

is

relax the muscles,

generally conducive

to

sleep.
Of

at times

course

have
street

hundred

Noise,

other

on.

the face,

and

up

parts of the building,

down

stairs,
mosquitoes,

littlethings which

unnoticed

be

work

lightsor moonlight shiningon

people going
a

tions
irrita-

field to

good

talking in

men

like these outside

troubled

peculiarlynerve-rackingto

are

mind.

when,

after

worry,

we

We

much

have

ordinarilymight

all know

tossing and

it feels

how

turning

and

laxed,
finallycomposed ourselves,re-

denly
sleepis on the way, to hear sudthe buzzing of a mosquito close to our
allowed
If these things are
to annoy
ears.
in training,
it is quiteinexcusable because
men
they are easy enough to avoid.
Most
school and collegedormitories are not

and

on

not

who
can

busy

streets

and

generally causes
are

used

to them.

street

noises

anyway

of annoyance
Noise

in the

certainlybe preventedby proper

to

are

people

dormitory
enforce-

TRAINING

88

FOR

slightas they might

well

eliminate

to

these

short

are

of

enough, creaking beds,

the

of

danger

discussion

sleep

except that
is
tender.

There

best

the

who

is

sleep in

to

such

where

men

talking in

their

be

Too

been

sounds

body

to

clothes
bed-

many

the

body

constantly troubled
put by himself
with

snoring

as

sleep are

some

generally

makes

dormitory

cause
latter be-

back

the

and

with restlessness should

made

in the

little difference

dreams.

weakening
man

light,

or

side of the

sleeping on

has

makes

uncomfortable

causes

much

too

getting cold, the

this

but

on,

changed

not

bad; the first because

clean.
to

as

are

beds,

up

Sleeping naked

both

are

it is not

not

sheets

pillows,

underclothes

times

during training. Among

enough air,etc.

not

other

at

seem,

sheets, badly made

uncomfortable
often

SPORTS

and
other
men

or

likelyto keep

him

awake.
Fresh

air is

all you

quarters

"

no

difference

keep

shut

how
even

warm

covering.

immensely important

To
is

can

It

robbing

a
man

room

of

is easy

with

in mid-winter

sleep in

ing
sleep-

get of it; it makes

it is.

cold

in

with
one

to

proper
dows
the win-

of the most

89

SLEEP

benefits

important
of the

blood

air

it

Then

lungs.
that

the

by

he

The

lungs

and

waste

make

use

to

concentrated

us

equipped
impurities

from

animals, such

as

these

in

still

body
sons
poimore

and

sulting
inare

we

air into

fresh

dioxide

the mouth

of which

to

allow
a

the

sonous
poi-

out

the

carbon

catarrh

given

kidneys,

just what

tonsils,chronic
most

part of

which

taking

the

simple operations or
was

is

from

causes

been

has

injuring

comes

generally

which

gas

just rejected.

Breathing through
which

of

breathe

have

we

This

take

all throw

are

we

instead

lungs, we
they

If

again

obliged to

the

are

into his

already

much

body again

organs.

doing when,
which

has

as

they

of.

form

our

our

else

products

the

enter

are
as

the skin;

and

cannot

breathe

he is

words

excretory system

bowels

to

body poisonous matter

rejected.
the

takes

him

someone

or

he

oxygen

causes

breathed; in other
into his

sleep,the purification

of

entering
the

or

be

for
the

habit

other
removed

and

larged
en-

ical
physby

Our

through
means

bad

adenoids,

treatment.

breathe
with

can

is

nose

is especially

preventing

lungs.

Some

horse, for instance,

can-

TRAINING

90

FOR

breathe except

not

the

through
principal cause

it

heroic

be

is the

to

is

But

can

it:

we

have

on

nervous

have

over

result

the

of

no

doubt

hear

some

and

mental

But

to tell

prevent him

the

on
a

from

complete enough

doing

so.

command

day.

every

effects of

bad

in the

chapter

and

digestion in
not

one
some-

sand
the thou-

condition

man

It

useless,that

it and

of them

seen

its effect

of

do.

to tell

is

worry

keeps

to

easy

we

insomnia
that

the world

that

if

course,

worry

platitudeswe
be

There

not

the

efficient without

other

chapter.

such

tape

whole

this is not

worry,

more

of

oil spray

Even

with

of the

simplestthing in

not

to

comfortably

good thing,of

eliminate

and

awake.

men

man

strike at the root

trouble

and

going

and

breathe

used

causes

mouth

present.

often

the

nose-breathinghabit.

It would
could

also

putting adhesive

as
are

forming

nebulizer

or

are

measures

mouth

asleep is

before

nose

possibleto

adenoids

unless

when

the

ing
Breath-

nose.

snoring. It
dryness of the

atomizer

an

will make

the

mouth

Spraying

with

bed

the

through

of

uncomfortable
throat.

SPORTS

to

thing
some-

the

worry

He
over

may

last

does
not

himself

SLEEP

be

to

Yet

able

control

to

there

91

are

his

few

simple

tend

easilykept

are

First:

never

go

mind

studying.
has
in

habit
the

doing

relaxation

to

sleep that

small

of

bed

to

immediately

after

which, for several hours,

it that

it tends

thing.

When

same

ries
wor-

out.

tacklingdifficult problems

been
the

induce

to

so

will.

at

which, if

rules

mind

followed, predisposethe
and

thoughts

has

got

so

to

keep

on

there

are

no

them

problems given to it,it begins to create

for itself. There
boys who,
are
many

after

worrying

more

several

for

and

and

They

late

comes

not

may

to

and

get

applying

continue

before

to

with
their

or

angles
eyes.

theorems

start, in

may

to

tion,
imagina-

into

them.

athletics

and

their particular

pursue

baseball diamond

baseball

on

some

boys in this condition.

problem. They
cuttinga

over

geometry

bed

to

go

equations dancing

Sleep

in

work

particularlycomplex
algebra,give it up

hours

triangles

Thence
and

they
worry;

begins.
A
bed

him

heated
is

sure

discussion
to

wakeful.

persistin
He

just
a

thinks

before

boy's mind
of

all the

going to
and keep
convinc-

TRAINING

92

FOR

he

ing arguments

it is too

in and

sleep is

discussion has ended

himself

into

up

makes

plans
in

some

an

for

condition

partialincapacitythe
Of

boy has

it is,really,the

it.

Arguments

to

bed

quiet

down

friendly

game

best

Reading

sible
posanger
ening
weak-

result in

may

if it is allowed

for

other

any

effort

thing

"

for

light short
sleep;

the

in the

not

evening

him

for

in

But

the

taken

be

of

or

takes

chess

"

relaxation.

story is good
than

to

quiet

which

bridge

this sort

better

do

to

occur

time.

mind.
sort

some

things

just before going

should

relax
of

such

likely to

is that

and

little mental
is the

at

little time

time

more

remember

to

best

are

evening than

point

worst

is very

that

study

to

and

the

day

next

of it

in because

bed

it is inevitable

course

occur.

and

far.

too

go

works

thinks

is the

the entire system, and

to

to

he

sleep but

away

his

his opponent

with

more

This
to

If

away.

greater rage

The

go

ness
restless-

disputehe

getting even

to

only keeps

not

miles

even

way.

used, becomes

late; then

in angry

angrier he gets.

the

have

might

impatient because
sets

SPORTS

ration
prepa-

novel

be-

SLEEP

it

cause
no

quickly finished

be

can

of suspense

sense

There

in

countless

are

healthy boys
than

less

of insomnia;

causes

subject to

them

others are
gestion,
indipeople. Among
after-effects of dissipaconstipation,
tion,
One
excessive smoking, etc., etc.
thing
has

for

the

detrimental

prevent sound

They

not

their

in

observance
with

the

avoided

of

an

result of
or

any

had

Bad

insomnia,

they

agitation

repair.
indigestion,
of

unnatural

read

examination

the processes

the athletes who

of

by

six months.

cause

been

succession

effect because

sleep and

the back, cold

hope

dentist

every

has

season

been

exactly part

this

dition.
con-

chapter

much

the

regular sleep schedule

has

and

will take it to heart

to do

have

generallythe

are

in

not

that is

and

boy

nights

the

interferes with

lying on
I

would

be made

should

dreams, while

which

would

part of the

neglected

not

Many

several

hardest

toothache, which

are

mentioned

place if repeated here,

awake

during

which

been

of the teeth.

care

kept

already

of

be out

he

is

leaving off.

other

are

there

and

older

which

the

93

successful

realize how

sport. Sleep is less

easy

TRAINING

9*

than

diet

and

for

make
the

other

discipline;

by
should

FOR

sake

it
of

SPORTS

details

of

therefore

conscientious
his

training

value

to

the

force
en-

athlete

every

duty

to

of
team.

his

own

96

TRAINING

exercise

has

phase
We

his exercise
We

have

for

his

FOR

to

man

get

itself.

game

of

him

seeing

first

good general

then, by exercise,preparing the

which

practice. If
his

general

all the rest.

being

and

well

he will make

the

all, is efficiency,and
means

by

solid foundation

and

taught

dinated.
subor-

little effort to prepare

too

particularmuscles

be

expected

through playing the

and

much

too

practice beforehand

condition

right

been

have

made

that he has

in his

SPORTS

engine

of the

man

good

he

condition
The

main

divides itself into two

is
can

point,after
athletics

efficiencyin
So

supple.

of

use

our

cise
exer-

classifications: general

exercise,for conditioning,
insuringhealth
and

suppling

prepared
exercise

for

the

body all

any

kind

applied

preparation for
The

of

form
particular
so

the

calisthenics
arms

development

special

and

in

of athletics.

little value

been

has

set-up exercises is because,

daily practice. This,

to

it is

that

sport, and

of the work

rule, they duplicatedmuch

most

so

particular muscles

to

why

reason

placed upon

over

have

of

course,

been

legs and

it

of these muscles

was

as

of the
because

applied largely
was

of

thought

legs and

that
arms

Showing smoothness
absence

'HAMMER

NELSON.

BATTLING

of

of development
knotty muscles.

TWO

PHOTOGRAPHS

Showing

and

Showing

THROWER.

supplenessand necessity of
muscles.

OF

poise and

FOOTBALL

PLAYERS.

suppleness.

loin

EXERCISE

the essential.

was

coming

are

for

back.

the

and

surround

How
in

they
the

used

are

later

dodging, to
player

of

shall

has

Englishman

athlete; that

things

and

held

he

in

far

neglect

we

to make

up

us

ability. We
when

in

his

swinging
the

to

polo

makes,

and

list.

does

us

that

being

an

to

in

with

them

does

in

Here

muscles

football

he

move

surpasses

round

in

strokes,

every

been

devote

his drive,to the tennis

golferin

long

sport,

in detail

shown

in baseball

the whole

they

major sports.

back

the batter

almost

down

It

kind

or

which

in his backhand

player in
on

the

to

his bat, to the

so

that

engine," but they

will be

four

the

in

merely point out that the trunk

essential

are

"

game

chapters

to
specifically

I will

any

body muscles

health

to

support the

essential to

trunk, chest and

main

these

important

most

are

of the

"

are

of the main

development

body,

only

Not

ers
respect ; train-

realize that the best foundation

to

of the

97

lightis dawning

new

athlete is a

an

muscles

But

of athletics in this

the horizon

on

PRACTICE

AND

a
a

great
fair

the

allmany

average

too
specialize
all-round
ment
develop-

this country

man

an

star

in

some

particular

98

TRAINING

detail of

sport. It

but, where
this

one

FOR

general exercise

write

down

makes

of

the

that

sport
and

be

will
It

wrong.

in

end

an

merely

fitness.

historian

been

much

too

championships,
is neglected for

future
have

we

it should

to health

win

may

purpose,

whereas

SPORTS

itself,

pleasant means

It tends

to make

man

one-sided.
Some

stretchingexercises

of the trunk
and

the

essential both

are

non-athlete, but

body

him

greater chest

for the athlete

main

the

in

capacity

carriage, which

and

muscles

the

muscles

good condition, tend

of the

poise

the

especiallyfor

they keep

athlete, because

for

give

to

and

better

after*all,

mean,

greater endurance.

Practically all
on

and

by

with

man

our

sports

his head

stickingforward

compressed, and,

his chest

young,

youth helps him

realize

what

he

is

that

so

losing.

Yet

who, by exercisingduring the

he

is not

exercises
the

season
an

well

practising,as
to

itself,increases
inch

or

an

inch

while
he
any

seasons
as

his

supplement

carried

be

can

does

is
not

athlete
when

using these

practice during

his chest

and

he

ment
measure-

half, will have

EXERCISE

in

chance

better

AND

his

because

formerly

PRACTICE

99

particularsport

his

endurance

than

will

be

greater. Also, he is laying a foundation

So

in the future.

good health

much

for

for general

exercise.
which

Specialexercises

develop the

are

designed

one

particularsport, may
"

walk

and

greater

other

suppleness

strength

to

turn

and

by rotatinghis

practisedto

in

loins and

the

etc.

his

in
any

duck

produce

The

twist.

"

the

do

can

which

and

arm,

used

muscles

things

developthe push of
closingexercises of
player can exercise

may

be

football lineman

extent.

to

practice,
yet

not

are

greater

shot

putter

fingersby opening

the hand.

The

ball
base-

throwing muscles
All these are special

his

exercises of great value.

suffer

Men

unwilling

they

unnecessarily because

to

for

themselves

prepare

before the practicebegins.

practice,
is

time
his

baseball
each
arm

go

out

he

should

day during the winter

so

practicehe
a

player

that when
will not

crew

out

should

man

who

devote

their
man

give a little
to suppling
to begin his

suffer lameness.

day will help.

for

he goes

If

are

Five

utes
min-

intends
some

of

to

his

100

TRAINING

spare

time

to

actual

work

in the

and

big
a

developing

of the

most

stroke

and

attain

winter,

the

must

man

of exercise

With

which

with

his

the river opens

the

is

and

lungs

more

in the

in his endurance

difference

noticeable

health

prove.
will im-

from

putting
and

good posture

thereby greatly improving his

important

most

of

to

colds, lessen his

will be free from

fat, give himself

he

greater

room

immediately

become

again
of

advantage

of infection,keep himself

and

the

He
chance

have

the strain.

Incidentally his general

him.

on

is contracted

surprisingresults just during

cavity. The

will

it. During

he

capacity in
thoracic

do

The

helpful to general health

in

start

chest.

the chest

stand

that when

so

his

will not

kind

exhilaratingand

can

Yet

he cannot

or

little work

can

boat

compressed.
chest

SPORTS

FOR

all,lay

riage,
car-

ance,
appear-

tion
founda-

for his later life.

The

fact that

preparation for

we

the

intensive part of the

much

of the
A

do

do

not

is

soft is

who

goes

into

the

responsiblefor

ill effects attributed

boy

as

practiceof

strenuous
season,

this work

to

our

football

likelyto get hurt.

If he

letics.
athoughly
thor-

had

TRAINING

102

The
the

main

it

of

SPORTS

of this

purpose

relation

how

FOR

exercise

helps that

and,

game,

the combination

for

in

after

to

make

might

as

well abandon

going

to

the

take

himself

up

will
A

boy

without

trouble

the game,

or

The

are

not

will

They

Also, the
what

matter

for

given

in

boy should

build
cise
exer-

it is.

trainers.
kinds

various

the

the

himself

by

from

assistance

will

selves
them-

this, then

exercises

will be

chapters,and
in

no

these

work

they

by making him

man

apparatus

we

prepare

they do

If

take

can

athletic

later

to

into fitness for it.

help

men

results if athletes

these

the

If

their value.

exercises
specific

The
of

help

not

general all-round development

little extra

will

game

are

sports

them.

half

properly.

makes

two

healthier,happier

us

givemen
they lose
accomplish both

important

most

If

show

itself;

game

of the

life.

going

the

to

of all,how
health

chapter is to

detail in

find

no

ficulty
dif-

learning them.

results of
even

for

taking
a

these

short time

exercises
have

been

sistently
con-

quite

surprisingin the increases in measurements

with boys.
they have brought about, especially
In

an

article I wrote

for

the American

Boy

EXERCISE

Magazine
"

made

took

who

chest

At

the

boys

gains.

"

in
and

When

school,

in
am

was

and

six

boys

full

urements.
meas-

tion,
inspiraand
all

nearly

made

remarkable

the

to

the

on

height

weeks

had

editor

of

the

physical examination

five

feet,

five

chest

my

of

feet, eleven

inches.

the

crouch,

curl

going

on

out

for

perfect physical

condition

slightly round-shouldered."

increased

putting special

am

running.

tall

thirty-two

had

expansion

ing,
exercis-

inches

and

one-half

tall

twenty-eight
steady

hundred

one

inches

ten

and

month

one

measured

and

my

hundred

one

After

exercise
am

took

weighed

pounds

of

wrote

weighed

one

boy

the

included

(normal,

from

also

Boy:

pounds.

and

heard

One

American

end

the

and

certain

thigh, shoulders,

expansion),
weight.

record

measurements

neck,

were

which

on

to

were

103

exercises,
"

chart

them
The

chart

these

gave

health

PRACTICE

AND

and
At

grate,
present

except

as

I
that

am

CHAPTER

THIS

is

for

one,
as

If

as

he

or

his

his

to

the

is

maturity

of

body

difficult

is

no

will

based

be

properly

burned

athletics

sport in schools

not

they

for

up

boys

intend

and
is

an

of

and
On

through college.
104

to

age,

his

the

strength

his

future

pects
pros-

the

other

hand,

excellent
ages
an

there

If

controlled

all

will
it will

recover.

his work

continuing

injury

an

which

boy's

ruined.

conducted

thing

to

more

which

from

of

do

to

result

of

character

and

in

on

mistake

allows,

may

impossible

or

the

growing,

after-effects

limit,

daily

nerves

or

life,

is concerned.

body

make

he

be

amount

his

trainers

serious

cause

of

important

an

boy's entire

while

heart

but

depend

health

the

forcing him,
than

subject

it may

on

far

broad

IX

tive
competiand

able
profit-

whether

athletic

career

or

EFFECT

There

is

OF

of

plenty

school

rivalry without

extent

that the heart

exercising. Until
which

heart

is immature,

to

undue

an

is

rowing,

made

be

sport

is

rowing

is

and

continued

endurance
harmful

to

Another
too

be

subjected

track

races

of school

be

must

whose

long

Yet

proved.

because

if

tised,
prac-

exercised, rowing

have

by boys

boys whose

it

watched;
chest

urement
meas-

heart

the

has

strenuous

courses,

hearts

have

not

tained
at-

maturity.

first

feeling

of

laziness,a desire
This

are

heart, nor

for not
important reason
violentlyis that their nerves
The

effort.

24, his

to

beneficial form

boys

and

growth,

and exhaustion
of
competition,
permitted it will inevitablybe

are

their

boys

over-

19

immature

is

inadequate

littleroom

too

not

the

to

it is sometimes

sport which

from

must

care

Eton

ordinary

his

gets

Distance

very

avoided

be

must

the

as

and

if

in

endangered by

boy

the extent

although,
can

is

boy with the

to

105

increasing it

strain.

for the

not

stimulus

in individuals

varies

BOYS

DRIVING

symptom

is caused

down,

are

of this is

being tired,
to lie

driving

stant
con-

apparent

an

to avoid

by overwork,

fected.
af-

physical

continued

FOR

TRAINING

106

strain
due

of worry

much

to too

candle
make

do

two

ends.

boy's

kinds

the

to

physical strain

competition,and

both

at

to

added

SPORTS

this I

By

and

energy

of work

burning the
mean
trying

at

strength

reserve

once

growing and
be forgotten

"

It must
never
over-exercising.
that a very
large part of a boy's strength is
used up by his actual physicalgrowth in the
creating of flesh and blood, which is in itself
a

strenuous

of food

and

boys is
this

to

and

process

Our

rest.

give them

breadth
a

the

engine

to

not

carry

is necessary

boys should

carefullywatched

this
that

to

the

work
One

severe

less
of

we

shock

to

We

reason.

muscles; if

the

and

yet

point of over-drawing the

it to the

for

the

that will enable

strengthwhich
stale

velop
muscle, de-

get plenty of oxygen

be

help

height,fill out

as

lung expansion

chest, give

that will

the flesh into

well

as

athletics for

object in

something

harden

growth,

deal

requiresa good

nerves

or

about

the

the

going

always

must

are

submit

growth. Young

member
re-

energizersof
system

nervous

strain,the muscles

must

efficiently.
the
and

frequent
consequent

causes

of

nerve

going stale

haustion
ex-

among

OF

EFFECT

DRIVING

schoolboys is the taking part

of

kinds
in

duty

to

good

everything he

do

to

ferent
dif-

many

feels it his

athlete
knows

how

help

to

Also, he is generallyurged

the school teams.

by coaches

in too

sport. It often happens that

school

small

107

BOYS

for all sports. The

out

go

sult
re-

self
is,in the springof the year, he finds him-

playing baseball, running in several

the track, playing on
the tennis
events
on
if there is one.
and rowing on the crew
team
This
is too much;
it keeps him working all
chance
to
the time, gives him
rest and
no
this he may
burns
up his strength. Beside
injurehis
usual

heart

result of

the

It is wrong
of

for

its athletic

in this way,

and

better than

to

the

school

be

made

contests

games.

put the burden

on

be

may

The

to

go

Association

recentlyrecommended

man

some

one

man

good coach generallyknows

how
keen
permit it no matter

placing
a

loses

of his endurance.
has

to

strain

and

events

accomplishment

boy himself

Coaches

to

stale and

important

more

The

nerves.

submittinga boy

like this is that he goes

of

his

exhaust

and

may

limit
enter

on

the

to

the
of

limit

College

that

number

rule
of

during the college

TRAINING

108

be

only

not

on

is counted
in

himself

others

the

rely

the

the

run

Another

the

meet.

thing which

should

This

much
who

growth.
nothing

generally comes

done.

expect him
the

more

his

than
chest

in for

watched

be

of

from

in

ment.
developtoo

particularthing

tinuous
con-

ing
dur-

pitchis likelyto develop one

no

equalizingexercises
his

and

instance, the pitcher who

For
but

one

the other.

runner

may

development through

in running.
specializing
goes

been

to

is one-sidedness

practiceof

neglect

boy

same

schoolboy work

shoulder

both

should

hundred, the two-twenty, and

quarter-milein

does

of

much

means

the mile

half-mile, although this has

to

injures

man

the

to

win

be counted

asking too

of .having

if he

not

It is

If he

majority of points

lost.

are

be

much

too

in the first event, it

too
on

would

all its honors.

distribution,then

even

exhausts

that

to

meet, for instance, instead

more
or

not

win

to

in schools

boy, but it would

win

to

on

track

this sort

school

singleman

SPORTS

fairer to the
the

for

wiser

of

rule

year.

FOR

other

will

body, especiallyone

work

shot putter

and

develop

too

takes

side of

one

shoulder,

no

arm

and

TRAINING

110

ible that

they are

be bent.

That

so

much

through
as

hard

is one

various

contortions

into

children

suppleness

and

kind
a

makes

sort

which
A

into

bles
ena-

stroke

ball

quality

spring out

or

which
of his

stroke which,

strengthalone, would

on

boy

all his

in

tennis

that

are

great deal

body

of flexible steel

depended

twist and

him

hittinga

as

culty.
diffi-

springinesswhich

body and gives great speed to

if it

such

without

helps

baseball, and

batting

body,

play can
the body

this

such

go

at

his whole

to throw

can

the older person.

sport. It gives him

him

of the

fall

can

baby

eighteen retains

to

easily

can

baby

foot in its mouth,

positions of

twelve

of any

and

why

reason

quite impossiblefor
of

break

to

injury. Also,

Young

from

SPORTS

without

putting its

turn

FOR

have

little power.

caddy

able to

attempt

with

swing
at

the

first time.

throws

in the

golfer.
strength,hardly

club, will make

driving the

middle-aged

whereas

muscular

no

the

simply

marked

this is most

Perhaps

man

who

the mature

distance

takes

clubhead
man

makes

better
than

golf for
the caddy

up

is because

That
the

ball

far

into
an

the

ball,

effort to

OF

EFFECT

beat

it

The

full-grown man
the

for

the

by

111

his muscular

of

use

BOYS

DRIVING

has

suppleness and

strength.

substitute

to

spring

muscle

the

of

boy's

body.
A
a

boy

sit

can

is able

horse

because

man

grown

on

to flex his

he

his

weight

Also, when
motion
than

he

of the

large number

thus

is first

of

and
rigidity,

keep

its

five years

to the

to

The

causes.

less

to

of athletic
fifteen to

from

it generallyreaches

level for

about

The
son
reabegins to go down.
maximum
coming at that point is

fact that

that

allow him

at

man

so

highestpoint,and
Of

is due

curve

keeps

to

his

make

physicaleffort; his
him.

much

condition

on

it then

got his growth

enough

seat, the

and

for its
due

quickly

man.

twenty-four,at which

maximum;

tion
mo-

his balance.

very

efficiency
goes steadilyupward
about

the

can

learning his

jars him

horse

effect of age

The

no

has

in this way

and

the older

it does

easilythan

body naturallywith

of the horse, and

change

more

or

violent

and

endurance

be taken

fixed. Individuals

has

is mature

heart

suppleness has

this cannot

course

definite

his

twenty-four

vary

tinued
con-

is at
not
as

its
left

lutely
abso-

widely

112

TRAINING

in their adolescence.

eighteenwith

Some

their full

physical maturity.
boys

mature

at

and

have

marry
some

after

the

trained
rules

accordingly.

work

with

race

of this kind

long-distanceruns
It

is also

athletic

body
until
ences
differ-

general

boy

the

way

work.

true

of

Union

Boat

can,

of

sports gives an
on

and

row

his

rowing beyond

competitive
averaging about thirty

to

Club

England
of

of

ages

represent
in

race

and

especially

carried

further.

in the

different

approximate idea
in

to

Boston

be

course,

condition

up

here

mean

men

followingscale
age

keeps

man

Baseball, tennis

Henley.

golf,

track

recently went

years

can

equally bad.

that

course,

crew

who

of

impunity, but on the whole

is not for schoolboys. The
are

abilityin

thirty. Of

of

the

carefullyand

In

In

ages.

individual

less will be found

or

four-mile

The

hand,

often

given here apply. Occasionallya boy

seventeen

at

countries

complete growth

studied

be

complete
and

those

at

at

men

and

sixteen

or

other

its

are

tropical

twenty-five. These
should

the

In

families

attain

not

boys

growth

fifteen

on

men,

does

SPORTS

FOR

of the effect

athletics:

EFFECT

DRIVING

OF

BOYS

Football

113

15

Tennis

to

25

to

40

22

to

30

15

to

25

15

to

25

30

or

35

to

35

up

( racing)

Rowing
Running

and

Lacrosse

Association

football

Wrestling

up

Baseball
Golf

up

all
"

to

ages,

but

in

moderation

after

50.

CHAPTER

STORING

IF

there

trainer

was

cannot

you

that

has

draw

for

overdrawing

that, in

surplus,

drawn

the

in

upon

does

emergency
to

it and
he

does
is

he

permit

in
a

is

too

man

to

not.
114

is

generally

often

his

is

he

good

equal

gencies
emer-

limit

of

and
no

bank

the

ever,
If, how-

artificial

his

be

may

it.

shows

overdraw
of

arranged

overdraw

regard.

sure

so

If

the

Nature

to

stored-up

which

from

to

like
vidual
indi-

emergency.

come

obliged

this

if it is

will

of

him

tax

accordingly.
courtesies

has

suffer

not

exactly

constantly creating

which

strength

not

is

of

fund,

case

supply

life, there

reserve

that

Each

Nature

normal

or

this:

upon

amount

bountiful

old-time

was

account.

certain

it

It

bank

and

energy,

energy

exhausted.

the

it

forget

to

been

has

that

thing

one

wont

was

ENERGY

UP

will

account

faith.

his
fers
suf-

special
often"
quently
fre-

ture
Na-

STORING

UP

It is seldom, in
his

taxes

spurred
of his

the

to

The

athlete, if he

friends, the feelingthat he

brought

the

during
he

has

in him

his

is in him,

been
and

or

the athlete

so

then

and

give

this

he

does.

becomes,

depends

several

times

preliminary work,
asked to give everything that is
has done it,there is naturallynot
has

supply

his

of

left for

opportunity
new

do

must

and

trainer
"

he

training. If,

course

much

very

not

were

must

days

that

has he got in him?

entirelyon

know

to

up

question for the

What

any

stop short of making his final and

everything there
'

man

in

utmost

greatest effort,but in modern

The

by the rivalry,the exhortations

on

die, would

is

115

ordinary life,that

energy

single attempt.

ENERGY

the

given him

been
of

final contest.
to

store

it has

after

power

No
up

been

depleted.
It

is far

in any

way

which
I am,

on

from
the

intention

my

spiritof

motivates

is

of

one

American

our

the contrary,

Competition

depreciate
rivalry and competition
to

heartilyin
the

athletes;
favor

achievement

or

success

and

fundamental

powerful instincts of youth; without

real

of it.

it any

in life would

be

TRAINING

116

impossible.
feel the

will

after

this

probably

life.

Then,

school

fostered

have

great national
part in

dependent

of the

this

strength

together

his

with

spiritof

the

The

natural,

give

to

of

self,

incredulityof

humorous
the

track

of

directly

was

thought

no

rise to

success

American

the

impossible, have

the

ter,
characAmerican

The

War

that

to

possibleto

spirit.

with

ability

American

it

World

the

and

developed by
made

his

of

give

to

as

boy,

success

has

he

normal

emergencies.

on

his whole

the

he

willingness of

easy

not

with

that

too, his desire

and

sport, which

our

the school

make

not

elements

are

naturally

not

rivalry,combined

loyaltyto

give everything

to

does

represents, is

athlete

and

SPORTS

who

boy
of

spur

the instinct of
an

FOR

origin

same

in

runner

as

final

the

meet.

My
the

argument

trainer

should

athlete, when
to
a

in this

give.

make

the test
There

are

chapter is simply that

it

possiblefor
to

comes,

many

ways

trainer,by improper methods,

this and

One

of

completely exhaust
them
is by frequent

have

thing
some-

in which

may

boy's

time

the

prevent
reserve.

trials. An-

118

TRAINING

whicH

FOR

SPORTS

describe collectively
as
"pep

we

and

ginger."
There

are

supply
which

many

be

can

in which

ways

increased
in any

will not

and

the

reserve

resiliencyaided
detract

way

from

the

athlete's

reduce his skill. For examor

spirit
ple,
in football:
mage
a
daily short, sharp scrimwhich leaves the men
alert and tingling

yet with their

should

have

lasts, because
than

sharp
to

the

good

plenty
always

men

after slow

point

deal

untouched.

reserve

of

be hard

of the
so

that the
energy

should

the week

it may

men

work

by the end
or

not

the final

this last

turn

of

test
con-

out, is generally

should

three

the

each

should

will accumulate

consist of two

carried

ficult
dif-

to be the most

beforehand

season) the

after

up

before

before

it

this way

In

There

week

while

snap

is saved

games.

mage
scrim-

feel better

exhaustion.

scrimmage
During the
game.
(which,however
assumed

of

if it is not

work

of their stamina

day for the real

This

be

light

lot of
week.

serve
re-

It

days of sharp

scrimmage with the rest of the time

spent in running through signals,blackboard
talks, etc. work which gives practicein the;
but

short

"

STORING

without

details of the game

in

necessary

seldom
him

should

be

an

come

when

he

can

in

meet,

it.

The

fightwhich

effort for
and

thing

accomplish most

at

as

time

by it,as
he

when

of the

runner

should

can

quarter-mile,

for instance, constantlywatching his time

trying each day

startingon
the

In

to

is not

track

gain a
to

attempt

of

staleness."
the

day

ahead.

out

come

necessary;

is

one

energy.
rest

There

"

In

this way

he

his fullest effort when

he

is

saving
store

to

which

him

and

himself

come
be-

may

in the

next

race.

Sleep
the

and

reserve

sprintershould only
qualifyingplace; he should not
meet,

depletingthe reserve
vitally necessary

day's

to

and

of the

mark

preliminary heats

putting forth

it is not
not

the

down

cut

the inevitable road

running

before

try

to

before, is exhausting his

day

is

should

runner

supreme

unusual

well

as

best afford

the

distance

time.

on

run

119

scrimmage.

track, the middle

In

ENERGY

UP

that

of the

best

means

During sleep,or
comes

from

of
even

lating
accumu-

during

relaxation, the

tality
vi-

capitalis continuallydrawing interest.

are
some
men
more
dependent on sleep

TRAINING

120

SPORTS

allowances

made

be

should

Some
idiosyncrasies.

for these

matter

no

men,

fore,
great the physicaleffort of the day be-

how

get up from

can

if

and

others

than

FOR

been

they have

able

to

get enough sleep.

important help to storingup

Another

is the rest that

off

completely restored

bed

occasional

an

practice,especiallyif

from

filled with

that the mind

gets

chance

this

of

complete change

surroundings so
body

from

comes

energy

as

is

day

and

scene

well

shift from

to

day

the

as

all-

the

wise
trainer who
important subject. The
ately
immediwatches
his men
carefullywill know
this is needed

when
and

act

the

time

accordingly,not

days

three
of

chance
he

when

he

The

"

of

for

to draw

will fail because

extreme

of

on

leg.

The

of

an

current

there is

fatigueis

when

to

it

lose two

take

any

that

so

test
con-

left.

none

the muscles

Experiments
in

flexingof

in the

this

proved

electrical current
causes

to

it in the final

laboratory have
physiological
use

man

thinks

his reserve,

actuallystop working.
the

if he

practicethan

cutting down

comes

"

vacation

It is better

necessary.
or

this

of

particularmen
hesitatingto increase
for

the

by

frog's
mus-

STORING

cles of

the

time; then
and

which

leg
the

121

ENERGY

UP

continues

for

reflex

muscular

slows

finallystops entirely,showing

muscle

has become

This

has

found

been
of

incapableof

acid

of the muscle.

to

secreted

After

period of

disappears and the muscle

flexed,although if insufficient
the muscle
and

will work

will

become

bodies

our

done

by

less

and

nerves,

addition

the

fatigue (a

stimulus

muscle

to

mulation
accu-

movement

the acid

rest

be

again

may

time

allowed,

is

easily and

of

the

readily
In

which

competitive work)
work

to

fail to

muscles
the

have

nervous

from

sive
exces-

is not

stimulus

the
even

spond
re-

If, in

nerves.

comes

is

effect is

same

fatigue,we

condition

strong enough

an

of the electric current

produced by fatigue;the
to

action.

incapacitated sooner.

the work
the

the

that

to

the

by

down

further

due

be

certain

moderately

fatigued muscle.
The
"

immediate

in athletic work

however,
to

cure.

results of

They

permanently

are

may

weaken

which
Jiaustion

may

are
more

this

obvious
serious

be heart

or

ing
overdraw;

the

and

strain

the heart
cause

"

difficult

which

nervous

breakdown

effects,
after-

will
ex-

with

122

TRAINING

FOR

SPORTS

all its usual

far-reachingresults. Trainers
and
coming to realize these things more

are

watch

more

as

they

kinds

of

and
training,

them

that the laws

with

man

is

and

are

It is

definite.

better

the

side exceed

swings

far harsher

One
of

up

facts

is

energy

regarding

lose five to
mile

gather

may

race

have

lastinga

day

must

be

in

the

for

credit

that

out
the look-

on

remember

bankruptcy

which

our

the balance

must

we

athletic

sure

when

carried

are

are

out

law!
idea of

some

essential

of

pounds

seven

seen

the

why

from

athletic events.

November

"

on

"

man

in

may
a

four-

twenty minutes.

team

Princeton

storing
practical

weight

little over

football

playing against
warm

so

be
;

And

man-made

according to

of

can

we

those

figuring,just

figureson

settlements

than

of

normal

disaster.

that Nature's

of

this realization

matter

debits,we

the other way

for

With

the

is safe and

progress

juggled
physical
be

cannot

accounts

While
the

different

sport in all athletic branches.

financial

association.

of

experience is showing

of Nature

reallylargely a

are

results

that the limitations

very

coming

as

the

lose

Yale

an

from

team

unusually
five to

UP

STORING

pounds

eleven
team

Harvard

good
its

and

vitality.Many

work

before

the

defeated.

good

deal

team

or

exhausted

big

contest

certain amount

of its exhausted
has

been

then

and

margin
stale

gone

"

and

all
practically

crew

its

for its

relaxation

in mid-season

condition

severe

and

rest

particular

week

next

it recovered

until

food

weight

good

in the

by

game

123

This

man.

per

built up

was

ENERGY

by

in
too

of energy
and

"

been

of

surplusweight
be kept
must
well as
as
surplus energy
and physicalstrain of the
againstthe nervous
A
big contest is far different
big contest.
Not
from
practice or from a small game.
only do the players burn up some
energy
from
anxiety in the hours preceding such a
but they are
subjectto the excitement
game
of
incident to the cheering and enthusiasm
thousands
of spectators, and this keying up
its effect in still further

inevitably has

the

upon

atmosphere
of

nerve

that

to

the financial

against the

which

draw

emergency.

of

that

whole

certain amount

be

must

upon.

caution

The

energy.

is exhaustive

force

time

nervous

mands
de-

in

reserve

at

Again, it is like
provides something
Of

all the

restorers

TRAINING

124

FOR

of this

SPORTS

and

builders

that

equals sound, refreshingsleep.

up

is this true

growing, and

of

surplus there

the

the

sleepneeded when
of training. And
he can
strength and energy
by
in

time
should

of

about

this in another

depleter of

energy

this

necessities is that

there

is, as

chapter of

another
upon

the

important
alone
a

from

number

contest.

This

of

causes

the

skill.

He

prime
to

the

time

of

play.

from

but

may

be

There
and
mind
the

confident

an

not

comes-

incident to the contest

actual

in

especialdrain

drain

of

any

why

referred

period of twenty-four
in which
the
hours
forty-eight
player dwells with anxiety over
test

as

of the

an

at

reckoned

reason

the greater effort made,

quite outside
least

system

nervous

great

much

one

this book,

very

specifically
be

Another
is

be

it is

quite as

energy

storingup

also

should

and

Coaches

deal

of

the

season

quite

means

chapter,but

specialphysicaleffort.

more

demand.

We

in this connection

with

the

really accumulate

should

worry.

is still

he is under

the

realize this and

careful

with

advance

boy

none

larly
Particu-

youth who

the younger

is this

is

but

is at

usually
of

the

coming
of

vie-

CHAPTER

XI

SPECIALIZED

TRAINING

FOR

FOOTBALL
THERE
a

good

in

football

work

these

work

of

of

in

work,

The
everyone

time.
the

be

can

on

the

gives
in

To

do

men

the

other

any

mented
supple-

preliminary
the

football

for

Naturally

materially

to

the

early part

what

discover

quire
ac-

tainty
cer-

through

should

we

as

to

greatest

season

but,

training.

season's

necessities
each

least

hard

important

is how

the

exercises

carried

intelligently

for

it

certain

and
the

with

development,

this

by

of

the

born

are

The

him

practice during

athletic

season

confronts

them

acquires by

practice.

qualities

and

he

for

necessary

of

some

them

and

which

question

bulk

of

exercise

"

qualities

player;

most

man;

certain

are

this
are

work
the
and

in

general

be

possessed by

specific player.
qualities
who

which

goes

in

should
for
126

football, whether

he

FOR

TRAINING

be

back,

end,

an

or

FOOTBALL

127

line-man,

agility,

are

suppleness,speed, strength,endurance, quick

co-ordination, rapidityof thought, all-round
development and toughness. Obviously many
of these come
from the daily practice,
but for
is willingto make
who
the man
extra
an
effort

sake

the

for

is the

gridiron,there
work

in

exercises

man

These

player
who

man

whether

or

they

are

in this

quick

by

of the

commands

which

method

The

at

"

the command
the
which

the
which

to

are

in naval

fields in which
and

the

men

"

they

were

back;

tion
avia-

lined

were

up

ing
given, mean-

place the

elbows

viding
di-

of

stations and

they
with

vated
culti-

giving them
execute
instantly.

attention;

head

born

and

HANDS

to

are

methods

position of
were

"

ties
of the necessi-

various

they

used

every

indispensableto

co-ordination

into small groups

men

to

chapter.

Agility and
any

velop
de-

to

shortest

he is

not

is deficient in any

described

outside

the

valuable

are

the

on

speciallydesigned

"

football

success

opportunity for

exercises

the team

on

his

required qualitiesin

the

time.

of

"

HEAD,"

hands

behind

"HIPS,"

to shift the hands

to the

at

hips

TRAINING

128

command,

on

the

of

muscular

about

brought

tricks.

order

for

order; the giving of

while

and

was

regular

himself

by the

structo
in-

actually executed
the
"

the word

remain

men

"

ORDER

ceded
pre-

the

command.

the

abilityto change positionsquickly

the

to

time

same

alert.

always

All

train

also

They

Co-ordination
from

and
necessity,

and

produce
of

where

one

motion

one

keeping
habit

will.

the

to

control

perform

in

mind

response

exercises

to

the

velop
de-

exercises

these

immediate

an

muscular

quick

come

he

unless

in response

of

certain

command

one

insistingthat

or

motionless

tricks

time, then suddenly changing the

another;

rapidity

these

Among

practiceof proceeding in

the

at

SPORTS

action, especiallyif combined

various

with

FOR

the

muscles

arm

is

while

quired
re-

the

on
performs quite a different one,
principleof the old trick of patting the
and
at the same
rubbing the stomach

other
the
head

time.

It is
to

be

great

able to
of each

Suppleness
exercises

in

can

which

asset

in any

control

kind

of athletics

the muscles

pendently
inde-

other.
be

the

greatly increased
trunk

is turned

by
or

TRAINING

FOR

twisted, bending

at

behind

and

the head

the waist

in

works

For

the

to

the

use

big

big

men

work

in

mind,

men

play

slow

can

be

he

the

to

end,

be

these

to

improve

the

are

condition

make

them

Exercises

which

uses

with
that

process.

Yet,

quickened
down

to

stamina

which
of

valuable

because

to

bent

back, the hands

with

the elbows

well back, then

exhalingand

they

the

lungs
strain.

endure

into

may

and

inhaling,the

curled

an

practice.

enlarge the chest, such

"curl," in which, while

cessfully
suc-

play

outside

able

the

up

after hard

minutes

of the heart

better

the

"

being

keeping

run,

by

the field

without

runs

long

require a

exercises

relied

dodge quickly and

largely developed

Breathing
and

long

be

of course,

game

in the last few

uphillgame
"

fast

after

even

periods,

usually

Endurance,

sort.

to make

winded,"

speed

that

of

ability to
"

is actual

can

stimulatingrivalryin running
and

back, squatting

methods

same

this is

men

the

even

the hands

speed, that

football

sprinters,bearing
with

with

running, the track trainer who

with

upon

129

the elbows

exercises,etc.
pace

FOOTBALL

head

is

armpits

stretched

finallybrought

the

as

down

ward
for-

and

TRAINING

130

back

while

waist, are
increase

give

FOR

the

SPORTS

bends

body

forward

excellent for endurance

because

the size of the thoracic

the

described

heart
in

this book.

more

detail in the

more

they

cavityand

The

room.

the

at

so

"curl"

Appendix

is
to

In the

Appendix also will be found

several other exercises for enlargingthe chest.
In any hard athletic work it is absolutely
necessary
for the heart and lungs to have plenty
of room
to function
properly.
of the
Strength and toughness in the sense
comes
ability to stand tumbles
gradually
from
the general practice,
and if it is borne
in mind

that

should

men

(scrimmages

too

the

near

being productiveof
results
up

by

aided

warrant), a

by practicein
of the
to

on

the various

and

ing
beginning of trainthan the
injuries

will

generallyharden
Rapidity of thought is
mands.
answering to quick com-

what

questionson

the work

slowly

be

may

numbers

development,of
on

advanced

supplemented in the
plies
quarterback by asking quick re-

This
case

more

team

mid-season.

be

course,

has

man

growth,

kind

of

of downs.

plays to

use

All-round

largelydependent
done through his boyhood
is

subjectwhich

is treated

TRAINING

at

FOR

length

some

in

FOOTBALL

the

131

earlier

chapters

of

this book.
So
There

much

for

is not

need

not

these

the

man

general proposition.

on

the

but
qualities,

that

team

does

besides these there

particularkind of skill that each man

needs
to
play his particularposition. If
tails
the dehe has developedthe generalqualities,
will come
easilyto him whether he be a
is the

lineman,
a

of

matter

the

season

and

has

back

or

an

end.

practiceand

progresses,

These
come

to

details
a

are

man

as

if he is properlytrained

properly prepared

himself

for

the

work.
The

lineman

strength and
of

needs

with suppleness,
solidity

endurance, speed in the

sense

quick action,tacklingand blocking. From

centrated.
weight of the team is conthat
It is the weight of these men
ness;
gives them solidity,
together with their hardhave
but with this soliditythey must
poise,abilityto shift the weight easilyand
quickly,good co-ordination,alertness. These

tackle

to tackle the

help a man
through on

in

picking holes and breaking

oped
be develthe offense.
They may
exercises described
by the co-ordinating

TRAINING

132

SPORTS

FOR

by the daily practicein breaking

above, and

The

through, charging,etc.
also excellent

are

the

help

both

in

awkward

of

greatest defenses

the

walk

is

do this,the

To

the

but

knees

breaking
scrimmage

of
Suppleness is one
againstinjury for every
the duck-

the lineman

cises.
suppling exer-

should

man

keeping

the

ing
squat, bend-

body

then, in this crouching positiontry

The

forward.

increases
the

the

This

five minutes

balance

and

should

be

day

and

sort

of the

name

of

walk

waddling

exercise)which

the

legs,exercises

supples

the

practisedfor
should

to

erect,

whole

four

be included

or

in

regularpractice.

Special instruction
is part
the

of

the

tackling a

in the
of

is

springinessof

of

sense

body.
the

result

(hence the

motion

body

get into all

to

of the best of the

one

the

and

man

For

the team.

on

man

of

positions in

getting hurt.

without

turning

defense

enable

and

through
kinds

for

twisting and

necessary

cises
suppling exerthese men,
as
they

blockingand tackling
lineman's
For
daily work.
of some
kind is used
dummy
of the

season.

bag hung

from

early part
stuffed

in

This
a

consists

pulley by

TRAINING

134

can

FOR

himself

prepare

for

exercise, thus
that the

so

dodging

helps him

also

practiceby preliminary

overcoming

the

stiffness

easier to him.

comes

the chance

avoid

to

SPORTS

This

of muscle

strain.

Three

exercises which

for the

the

"

back
"

the

"

the

twist, turn,

part of the body without

upper

"

the

are

wave,"

crawl," all described in

These

appendix.

an

valuable
particularly

in football

and

weave

are

bend

or

changing

the

positionof the feet and thus supple the

who
A man
has used these
dodging muscles.
exercises before the practicebegins will find
in his body
that he feels very little lameness
muscles after the first day's work on the field.
The
of slow progress,
kicking is a matter
and
too

the great mistake

hard ;

tryingfor

kicking too
"

long

tired, and

crouch

muscles

"

at

will

get into

help

shape.

this is similar to the baseball

and

exercises

best that

can

for
be

the

taken

As

man's

shoulders
for

to

The

kicking

man's

son
sea-

muscles

until the

overdoing generally.

exercise

to

kick

man

good shape;

in

are

time

early in the

distance

his muscles

before

get

is to have

passing,
problem,

are

this work.

the very

They

FOR

TRAINING

will prevent lame

The

of ten.
in the

way

twelve

shoulders
exercise

same

horizontal

that

the

inches

in

135

in nine

which

and

hands

moving
describe

diameter, has

out

cases

is described

baseball, holding the

chapter on

rigidand

FOOTBALL

them

arms

in such

circles about
the

effect of

Catching is
suppling the shoulder muscles.
of practice,
almost
though
entirely a matter
again the trunk-bendingexercises are of
assistance.
some
Interferingis learned by a
ling
of a stuffed bag like the tackmade
dummy
dummy, of pyramidal shape that will
stand up and is about the height of a man.
It
Players run into this with their shoulders.
should
be especiallyemphasized that while
they should stay on their feet as
interfering
much
as
possible.
The
end needs speed,quick starting,
ing,
dodgcatching,tackling and interfering.He
here

should

field under
from
as

running down the

ing
kicks,and practicein quick starta
crouchingposition,
dodging men
down
and getting up his pace generally.

have

he goes

He

extra

should

work

work

in

with

the

practisingpassing,interferingand
diunmjr work.

backs

in

standing

CHAPTER

XII
TRAINING

SPECIALIZED

FOR

BASEBALL

WHEN
the

nine

cause

shoulder.
"

glass

the

extraordinary

seems

are

willing

to

throwing

or

with

result

with

pitching

the

prevent

their

shoulder

can

very

of
or

time,

they do

strong

spread
previous

pitching, and
136

shape,

them

meet

efficiency
entirely

not

well
over

to

if this

upon

into

muscles
as

men

condition

their

The

little work,

amount

throwing

if

playing.
made

of

lessen

season,

be

them

bring

have

thenics
calis-

rely simply

thousands

which

strains

throughout

with

that

of

in

put

but

to

before

exercises.

form

any

and

these

baseball

few

so

through

muscles,

shoulder

the

that

strengthen

to

these

go

of

easily

preliminary

suitable

by

lame

practice

could

and

commences,

avoided

in

acquired

are

is

ten

large proportion

very
"

of

out

incapacitated,

is

player

times

arms

season

been
It

baseball

the

of
as

supple
able
reason-

the
is done

actual
and

then

begins easilyand

man

the hard

up

to

he

will escape

trouble.
the

The

is held

arm

the hand

circle,thus rotating the shoulder

of ten
of

arm

wherein

those

are

rigid and

out

danger

any

best motions

gradually

comes

times

work, nine
without

137

BASEBALL

FOR

TRAINING

makes

and

ally
gradu-

getting all these muscles strengthened

and suppled. They should be practiseddaily
throughout the winter, but if begun in the
early spring can be performed several times
a
day. In baseball, as well as in football,
"

sometimes

get

men

charley-horse,"which

The
known
with

and

strain

as

of

the

of the

from

comes

arms

is

known

thigh,and this also can easily

plungprevented by exercise previous to ing
into the regular work.
Of course
if this

muscles
be

is

what

as

bruise

or

blow

best exercise
"

the

crouch

it cannot
for

"

be prevented.

this is what

that

is, standing

the feet about

extended

is

eighteeninches apart
horizontally,
risingon the

and
toes

then

bending the knees, going down as far

as
possibleand up again,keeping the back
straight.
It is particularly
importantin batting,as in
all games

where

ball is struck

with

club

138
or

TRAINING

racquet, that

waist

and

hips.

the stroke, but

is

FOR

football

This

be

long

Instantaneous

almost

body

of the blow.

who

man

and

who

make

is stiff and

unless he meets

happens

to

get the ball

for

trainer
increase

in

well.

Of

baseball

work

the

base

the

player

get in

he

has

full force

hitter.

And

much

arms

the

gets great

just the particular

at

track

A
men

to

running speed

and

aid

of

quick starting as

positionfrom

starts

to

hips in
his

is

lead

off and

in

his

the

of

the

he

when
hit.

which

that

not

but
position,
sprinter's
very

his

speedy pitcherand

sprinter. Particularly not

the plate after making his
on

turns

the baseball

direction

course

long

with

their actual

them

the

greatest effect.

the

should

of

with

bats

rigid seldom

distance

moment

the

the

at

deliveringthe

man

the

of

photographs

that the batsman

never

that

motions

squarely around

going through
only will

work

of

arms

acquire supplenessapplies

to

hitters show

into

the

performed by
kind

the

at

puts power

here, namely, torsion

trunk.

turn

is what

same

does

man

there

when

slight. The

SPORTS

When

leaves
he

is

consequently
he

can

proved
be im-

straightrunning

140

TRAINING

FOR

SPORTS

in the body muscles

the
veloping elasticity
pitcher will be called upon to use.
In trainingfor a position
that involves such
high specializationas pitching, the point
where
the general must
be sacrificed for the
specialvaries with the individual. In pitching,
excessive

an

It is thrown

and

out

of co-ordination.
the

especiallyput

curve

wrist, hand
render

out

strain is put upon

and

forearm

under

least for

impossible,at

the different co-ordination

one

side.

The

drop

muscles
strain

the

of
and

moment,

and the easy natural

the
For
batting success.
reason
a
same
pitcherought not, except in
great emergencies,force himself on the bases.
Games
have been lost in the inning after the
pitcherstretched a singleinto a double. The
fixed poise of the pitcher in the box, his
mental
preoccupation,are incompatiblewith
be
the free and
starting which may
easy
taught the other players. A pitcheris called

grip

essential

to

speed to the
his position
or
fielding
on

for

the

first baseman

throwing
there

is

to

more

first to
strain

limit

of

his powers

in

in

coveringfirst when
fields a
grounder. In
catch
on

the

runner
arm

napping
than

in de-

TRAINING

livery and
and

very

So

leg.

to

BASEBALL

different strain

with

unwise

seems

FOR

so

141

strains

many

the foot

on

him

on

give the pitchertoo

much

base-running practice. Too

batting or

it

great

improvement in these departments will result

in a slump in his pitchingefficiency.Those
tend to develop beyond the
exercises which
general elastic needs of the body muscles not
in his specialtyor inharmonious
needed
with
it should

minimized.

be

Good

pitchingis an asset equally valuable

with hitting,base-running or fielding. Slow
and even
ful
development of his powers, by carepreliminary exercise alone, will give the
and

pitcherease
which

morale

pitcher from
that he

coolness
who

goes

between

the moment

he opposes

and

expects

his hitherto

confidence
to

start

time

batter
is called.

the

as

By

to draw

absolutelycertain

of the

superiorbatter

battingrallyinspiring

CATCHER

catcher in the demands

is almost

and

helplessmates.
THE

The

on

in that battle of

reserve
acquiresa psychological

when

upon

confidence

made

as
highly specialized

upon

the

him

pitcher.

TRAINING

142

He

is the

the

keystone

whom

one

and

of

sure

Nothing
of

the

behind

man

of

weakening

SPORTS

all the

the

face

players

from

radiate

to

the far

so

bolsters up

him

when

of the outfield.

corners

team

the

as

absolute

dependabilityof
bat, and the sanguine

the

catcher

boxman

stimulated

has

pull a

to

"

dence
Confi-

fieldinggame.

courage

cheery and

sense

FOR

chology
psya

many

of the

out

game

the

fire.
catcher's

The

in number,

are

throws

gets his exercise

catcher

and

in the

other

are

to

catcher's throw
throw

when

as

hard
and

will behind

"

is not

all the

it. One

throw

though he were
pitcher. Seldom

game

pitcher

proper.

The

to nail

that

effective threat

it may
must

of

The

body

and
prettiest
the side whip

napping

runner

begins ostensiblyas

returning the
as

and

quick and

power

is

baseball

responding
cor-

full,natural

as

of the

few

The

unhurried, but

of the catcher

off first

the

to second

plays in

uncanniest
throw

be

possiblewith

as

hard.

have
a
players must
in practiceif power
in the throwing arm.

amount

accuracy

and

long

second, while

to

be
be

ball

to

called into
in the

the
use,

catcher's

TRAINING

and

ami,

it

FOR

BASEBALL

be

only

can

143

through

there

the

called
of the muscles
perfect co-ordination
into play.
Everywhere baseball calls for speed and
than
more
speed, and in no positionmore
when
for

throws

the catcher

from

that

and

turns

his mask,

turn,

virtuallysimultaneously,and
that tends

stance

doff

must

look

and

start

He

foul.

his mask

be

to

rigidfor

quick starting.
These

important specialfunctions

the

are

compelled to
exercises that will strengthen
concentrate
on
and
develop them if he is going to give the
to fellow players of being an
sense
nable
impregof strength at home-plate.
tower
of

the catcher, and

he

BASEMAN

FIRST

The

of the superior
qualifications

natural

first baseman
that

enable

him

side for wide

balls

for the short

pick up

thrown

any

reasonable

reach

and

ball

keep

and

height,reach

are

low

will be

on
or

to

sway

to

or
or

the

far

reach

his foot anchored

either

forward

to take

bounce

unreasonable

to

far

backward

long

ness
supple-

"

throw
to

to

the

stop

within
the

bag

144.

TRAINING

however

awkward

catcher

FOR

the

third

and

SPORTS

position.

baseman

he

With

the

be

able

must

pick a high foul off the fence, and ability

throw
the diamond
is occasionall
strongly across
a
winning asset.

to
to

SECOND

With

both

the first and

their skill in other

in

power

Most

of

BASEMAN

the

second

baseman, if

dinary
respects is high, extraor-

throwing

latter's

is not

indispensable.

throws, except from

double

second
plays, are short, and many
basemen
jerk the ball to first underhand.
under or overhand, it is a quick,
But whether
whippy throw, performed largely with the
In fieldingthe deep, slow grounder,
arm.
the bag, and in completing the double
near
and
play to first,accuracy
speed are the

great considerations.
SHORT

The

short

stop plays a slightlydeeper

the second
baseman, and as the

field than

distance
more

STOP

to

first is

powerful

called upon

to

throw
cover

considerably longer,
is needed.

second

on

He

double

is also

plays

TRAINING

receive

to

or

the

catcher, second

work

must

machine,

and

tireless

bag

attained

be

plays

to

are

is to

harder

hit

baseman
balls

at

The

majority

along

his foul

perativ
is im-

attained, and

be

and

fast double

of

the third baseman

throw

to

first.

is called

upon

to

field

bunts

fielders

other

the

distance

line.

is

powerful

than

shorter

that

sides of the

BASEMAN

and

speedy, long
third

expected.

be

prime requisiteof

The

players

precisionof

both

if smooth

THIRD

The

gives

practice together

if this result
it must

These

the

on

stop, takes
which

work

with

Between

short

charm.

together

well-oiled
second

throw.

and

baseman

undying

its

baseball

catcher's

of the fine team

place most

145

BASEBALL

FOR

from

also

He

the

must,

batter.

laid

are

and

down

therefore, be

practisedin quick starting for fieldingbunts,

and

especiallyin picking up
speed and throwing in almost
should

He
so

well

throw

in

with

his

have

mind

his eyes

the
that

closed.

the

ball at

the

same

location
he

might

full
tion.
mo-

of

first

almost

146

TRAINING

FOR

THE

If

OUTFIELD

fieldingqualitiescan
batting power

secure

be

sacrificed

or

not

outfielder

an

to

it is in the

anywhere

outfield,but whether
cover

SPORTS

great deal of ground, he

be

must

can

sure

ground balls and have a powerful throw.

The long, low throw of the outfielder to catch
at the plate is justly one
of the
a
runner
most
popular plays in the game, and the nipping
of a runner
the
at the plate has meant
on

winning of many
the player for more
than

any

close contest.

energy

It calls

of the whole

on

body

other throw.

call upon
general,baseball may
any
player for a displayof acrobatic abilityof a
be rehe may
quired
high order. At any moment
All
to
perform the unbelievable.
of reaching
develop their powers
players must
In

with

one

far

or

ground

as

to start

quickly,to

to

and

catch

hands,

both

as

possibleafter
turn

ball from

reaching far
while running with

get off the

to

and

start

high ball,
as

the grass-tops

forward

or

the ball and

to

quickly,

running

take

fly

looking over

TRAINING

the

So

shoulder.
be

body

undergo

all

for

that

binding
be

FOR

strictly

any
or

tabu.

to

BASEBALL

entirely
the

elastic

varied

exercise

rigidity

any

the

must

strains
that

in

147

tends

degree

it

must

to

cle
mus-

should

CHAPTER

XIII
TRAINING

SPECIALIZED

ATHLETICS

TRACK

IN

book

England

of

published

by
of

trainers

of

one

that

interesting to

suppleness

these

Under

included

the
of

balance

the

the

of

use

and
These

are

is not

details
of

of

the

as

idea.

new

of

be

may

stride,

af
and

arms

muscles

every

in

ders,
shoul-

the

body,

leg muscles,
heart
track

and

must

for

he

event

durance,
en-

lungs.

man

foundation

whatever

of

his
goes

for.
In

recognition

things nearly

particular work
in

the

main

less

athlete.

that

of the

or

standing
out-

track

condition

more

the

as

the

use

development

proper

have

body,

speaks

author

poise

concrete

more

competent

classifications

general

in

ago

of

essential

an

as

most

and

see

years

the

country,

characteristics
It is

few

the

suppleness

power,

FOR

the

matter

difference

in

of

stride, there

individuals;
148

some

is, of
men

course,

have

FOR

TRAINING

naturally

depending
of

the

on

length of

these,however,

of

use

and

arms

of his

done

shoulders

from

himself

tage,
advan-

to

efficient

an

help the driving

side to

the

over

instead

of

swaying

finallyby getting that

side, and
the

shoulders

and

arms

forward

peculiar poise of

which

body

driving power

so

keeps

him

that he makes

effort count.

every

The

of the main

use

is,the

trunk

in most

and

track

muscles

and

events

exercises

"

and

"

crawl,"

important
also

wave,"
of

Care

good.

sprintersand

should

be

muscles.
come

more

than

to

"

"

weave
"

grasp

distance

is curious

frequentlyto
those

less

may

be

men

"

The

curl

taken

"

with

that there
of

cramps

of

be

in previous

and

runners

that

sary
neces-

the most

are

"

should

body,

Appendix.

over-development

no

It

these

described

also in the

these; the

of the

muscles, is

back

developed by the
chaptersand

both

by

to

stride,by using his

drive

are

their

how
much
ment
improvesurprising
will show by a slight
lengthening

man

that

long one,
legs. Either
a

It is

power.

well

149

be increased

may

this is often

and

to

stride, others

short

TRACK

THE

big

developed, and

the
seem

leg
to

muscles
over-de-

150

TRAINING

FOR

SPORTS

velopment of muscle never

prevents a strained
is needed
ligament. Springiness is what
not

most;

mere

is most

though

every

muscular

for the

necessary

track

strength.

distance

needs

man

ance
Endur-

it to

men,
some

extent.

For

the distance

is an advantage
lightness
poise and the abilityto carry the
the right use
of the
body well and make
and shoulders in driving forward
rather
arms
in swaying are
than
of great importance.
Endurance, however, is the prime factor and
effort should be spent in attainingthis
more
A
than
in anything else.
distance
runner
should
work
this during the winter
on
by
constantly trying to improve the condition
of the heart and
lungs and to increase the
ance
size of the chest, for on
these things endurdepends. Breathing exercises,like the
"curl"
jogging,
(see Appendix), outdoor
work
that opens
up the chest and gives the
heart a chance, all these count
radicallyin
favor
work

of

this type

should

of

runner.

This

be watched, however,

over-development
One

runner

of

muscle

of the effects of distance

so

results

winter
that
from

running

no

it.

is the

FOR

TRAINING

long-continuedstrain
over-trained

are

TRACK

the

on

the ball of the

calf and
are

THE

muscles

foot, and

of the
that

men

likelyto

suffer

from

because

of the

great

strain.

muscle

Marathon

The

runs,

physicaleffort involved, are

sport.

as

151

originin
to

Of

ancient Greece

ever

be

called

for

which

they had
for

runners

however,

Nowadays,

for

on

time

the

at

course,

develop

of doubtful

value

of

their

real purpose:

sages.
carrying mesno

would

one

physicalexertion
be
running could

any

Marathon

preparation.
Marathon

The

is

race

and

will power

requires years
to

build up

finish.

boys

to

slow

is
to

in fact, should

careful

in

for

competition until he has

growth.
the sprinter,
of course,
For
than

for

It

the

training

events

got

to

power

for

Marathon

in

less necessary

and

foolish

compete in such
go

termina
grim de-

perseverance.

and

extremely

of

test

sufficient endurance

It

try

of

young

no

one,

running
his

full

endurance

distance

is

runner.

Sprintersdo not drop out in a hundred-yard

dash, yet there is a large proportionof them

TRAINING

152

fail to

that

speed

they

there is
be

to

SPORTS

hundred

running

are

certain

developed

power,
course,

in

fifty

at, say,

ance
of endur-

amount

even

same

the

sprinter.

so

sprinter's
great needs are strength,
springiness,co-ordination, and, of
most
important of all, speed, especially
at the start.
The
hundred-yard dash

short and
of

the

to

The
perfectlymastered.
perfect timing and the quickness

getting into the stride must

through the early part of the
they are thoroughly learned in
of

The

start

was

the

have

finallybeen

method,

Now,

though they

however, there
mind

first

that with

tremendous

in this

to

did
can

the

initial

until

season

detail.

every

from

to

come

it with

be

no

the

English
the

at

doubt

in anyone's

crouching start
advantage.
the

new

reluctance.

there

In

place,if it is done properlythe body

perfectly poised that

in

so

country, had
The

start.

forced

practised

continued

was

crouching

be

made

formerly

standing positionand
England long after we,

adopted

and

count

be

must

start

be made

must

tion
frac-

that every

quickly run

so

second

spring,the

is

the

at

the

But

is

finish the

in which

yards, so

FOR

the

is

pistolthere

so

is

FOR

TRAINING

Secondly, the
up," in the

motion.

lost

no

TRACK

THE

"

speak, wound
spring is wound, so that
the running positionis a
to

and

spontaneous
makes

body is, so
that

sense

into

recovery

perfectlynormal
Finally,in the

reaction.

crouching positionthere
which

the

153

is less air resistance,

it easier to

the natural

overcome

in

starting. The difference between

the crouching and the standing start is the
difference
between
diving and falling flat
inertia

into the water.

In

order

to

start it is necessary

and

the

it easy

for the

crouch

develop

to
"

described

is necessary

of

commands

the

than

on

pistolis
it

comes

any

the

An

the

it;

on

commonest

always from

the

tion
Co-ordina-

body

must

be

jump

the instantaneous
to

the
of

success

other

of

excellent

it will neither

muscles
the

out

suppleness is
the

because

depends

get

in this book.

perfectlypoised that
the pistol
be behind
nor
response

suppleness

to

runner

so

more

The

this

of the

great suppleness

crouching positionquickly.

exercise
"

have

to

co-ordination.

perfect

makes

the purposes

out

carry

element.
fault

mental

the

start

Jumping
of

ners;
begin-

lack of co-ordina-

TRAINING

154

tion.

The

that it

mind

is

and

start

it. If the
he

that

before

other

will be
thinks

runner

taneous
simulhard

so

forgetsthe pistolhe

will

he

will have
to

hesitate

to

get his mind

it lasts but

back.

may

be learned

described

before

of the

case

by

for

start

This

part of

small

the

after

be sufficient to lose the

Co-ordination

in the

equally

on

second, may

but

be

must

the

centrates
pistolis fired,while if he conthe pistol to the exclusion
of

long enough

exercises

is where

the

hesitation,while
a

mind

the

occurs

of his start

crack

being behind

not

on

things:the spring of the

of the pistol,
that when
so

the crack

with

the

The

two

of them

start

set

so

in.

comes

poised between

one

SPORTS

forgetsthe pistol.Here

balance

start

FOR

race.

any

of the

this purpose,

for

the

sprint it

perfectedby continual practice.

the sprinter
In the early part of the season
should devote a large part of each day's work
ing
to trying starts, and he should not stop workonly

can

at

be

he

it until

co-ordination.

the

sprintershould
to

is

20

After

yards

and

the start

In

not

run

should

has been

he

sure

has

mastered

starting practicethe
more

not

than

from

15

stop suddenly.

perfected,the

runner

TRAINING

may

learn

to

FOR

THE

TRACK

155

get into his stride which

comes

by practiceand

ences
learning individual differin regard to stride,and finally
the finish
of the race, which is perfectedafter the runner
has gained strengthfrom
the daily jogging.
It is in this last burst

of

speed that strength

than
counts
more
anything else. Muscles
that are not sufficiently
strong will sometimes
and
tie-up during this part of the race
the sprinter.
incapacitate
For
needs these qualities
the 220, a man
his
Presumably he runs
plus endurance.
"

"

hardest

all the

he does

not

hundred
this

reallyrun

though
the

race

in the

way

it

as

seems

final burst

Of

220.

fast

he

as

course,
runs

the

fast to him.

as

counts

In

little more

quarter-mileis perhaps
the hardest race
there is; it is practically
a
long sprint. The quarter-milerrequiresmany
of the sprinter,
of the qualities
although here
endurance
counts
heavily and the sprint at

than

the start.

the end

is

more

for

something
and

the

use

develop than a
conservation
of strength

necessary

The

perfect start.
required

The

the

which

to

final spurt of
comes

from

this

much

of all the exercises which

race

is

training,
develop

FOR

TRAINING

156

the chest and

and

SPORTS

functioningof

aid the

the heart

lungs.
he

hurdler, combining, as

The

the

must,

sprinterand high jumper, requires

a
Keeping his stride is
good deal of work.
the most
important thing for him to learn,
abilities of

and

this

only after continued

comes

It is useless to

point at
should
which

be

should

the take-off for each hurdle

which

but

made,

either the precise

lay down

to

try

practice.

the

be taken

number

hurdles

between

fixed
practically
approach the present

for

any

has become
who

man

In

records.

strides

of

general,a

long stride is necessary

for the hurdles, and

this

reason

hurdlers

men

with

the

long legs,though
rule.

two

best

Simpson

great hurdlers, are

are

for

generally

this is not

and

can

variab
in-

an

the

Thompson,

long-striding,
ful
power-

men.

The
ness

of

hurdler

must

running

between
in

the best form

he

be

must

last is

pounding
race

careful

important

causes

on

guard against
hurdles, he

tivate
cul-

must

taking the hurdles, and

not

because

the cinder
the kind

uneven-

to

the

track

of muscle

This

overwork.
continual

hard

required in

this

strain described

TRAINING

in the

are

down

the
on

of

one

come

for

this

and

hurdles

two

or

creasi
in-

number.

hurdler

with

shares

these

their balance.

The

for his turn

high-jumper
the

supplenessof

that

muscles

high-jumper

the

necessityof developingthe

of the

and

to

ever
practiseon the grass whenpossibleand work up gradually,

the

It is with

tween
be-

hurdler

The

foot.

high jumper,

the

beginning with

the

of

should

this is

The

the

soft,dug-up ground

same

as

he

reason

157

on

bones

the
not

TRACK

THE

injuries,the symptoms
pain along the shin bones and

chapter

which

has

FOR

trunk

they

both

Other

air.

keep

needs

high jumper
in the

muscles.

it

pecially
es-

needs

great springinessand

are

body.

He

must

have

great

and
faith in his
patience and perseverance,
own
ability. The best build for the high
jumper is tall and long-legged,
though, as in
have

everything else, there

The

take-off
also

high jumper,

the

is

important for

form, and

developed through practice. In

the

coaching

is not

learn

improper

form

always

form

comes

of

notable

been

the

in the

these

ceptions.
ex-

the
are

schools where

best, boys often

high-jump.

easier to

Bad

beginner,but

158

FOR

TRAINING

it is useless for any real

is hard to get rid of, once

exercise

"

"

so

also

abdominal

helpfulin the running broad

the "grasp" and "wing."
are
and

in the broadwhich

it is learned.

crouch
developed by the
givespringto the high-jumper. This

exercise is also

The

accomplishmentand

muscles

Leg

jump;

SPORTS

is

given

stomach

muscles

jump; much
the body in

are

sential
es-

of the force
the

spring of
the jump comes
from them and they are used
after the jump is
entirelyin the recovery
made, to keep the balance.
Broad-jumping
is mostly a matter
of running speed and spring
and the practice
of keeping everlastingly
at it,
and with that optiwith great perseverance
mism
which is spoken of at the end of this chapter.
Poise is essential and strengthis important.
A special
build is less necessary
than in
the case
of the high-jumper and the hurdler.
to

while it is one
of the most
pole-vault,
beautiful
and
spectacular of all athletic
difficult of all
events, is, perhaps, the most
and
of
requires a vast amount
patience
through long periodsof discouragement. The
the qualitiesof the
pole-vaulter combines
jumper with those of the gymnast. He needs
The

FOR

TRAINING

160

All

ance.

SPORTS

stomach,

the

and

chest

shoulder

good preliminarytraining for

The
the hammer-thrower.
shot-put requires
much
the same
weight and muscular
qualities,
in the back and shoulders.
especially
strength,
Besides these it needs strengthof fingers,
as
exercises

are

the shot should

rest

well

it is put, and

before
muscles

to

it

give it the

back

are

The

remember.
drives

the

the

stomach,
from

comes

and
the

of the

are

The

arm

body and

much

as

connected

in which
of

loins

the front

the governors
them

strain

muscles

leg.

is

ahead

the

groin, and

of
an

opening and

athletics which

leg

man

of

long

by
of

and

the

taxes

all the

on

comes

drive

The

and

cles
mus-

back

the upper

triceps. The

the

on

thighs,loin

of the buttocks

of

part

nerves

are

muscles, acting

electric current.

The

on

nerves

with different parts of the brain

each of the impulses causing the

any

to

which

lever

leg-work
groin.

well

are

pressure

of the

swing

the

details about

two

or

track

of

anatomy

one

These

support.

proper

developed by exercises
closingthe fingers.
There

fingers

requiresgood finger

be

can

the

on

muscle

originates.

tion
ac-

TRAINING

of this

Because
is

action
the

is

of

the

the track

and

6' 3" when

will

and
training,

best

track

he

he

has

it is

however,

has

of

come

so

on,

time

each

the bar is

not

him.

This

at 5' 3" and

is

he

up

it

partly
If,

jumps

of himself

feelingconfidence

5' 4"

at

bit

in himself

it

by bit,
to

do

time.
of mental

phase

placed

sufficient confidence.

placed

next

ample,
ex-

jump,

to

out

constantly working

little better
Another

Take, for

first goes

easily,he will be quite sure

much

men

field events.

impossiblefor

be

because

and

161

connection, thought

high-jumper. If

the
at

in

TRACK

There
rightthought about their work.
letic
optimism which is essential to any athwhich
work
requires as much
patience

an

as

THE

nervous

important

success

from

FOR

attitude

which

is

durance
important in any competition in which enplays a part is the realization of
of
This was
one
opponent'scondition.
your
the war
for the Allies.
the thingswhich
won

Allied
and
on
worse

Commander-in-chief

Foch,

Marshal

armies, when

exhaustion
the

fact

with

he got

of the
that

the

of the

fatigue
constantlydwelt

news

men,

conditions

the Germans.

of

In

must
one

be

even

of the most

TRAINING

162

difficult Jimes
drive

German

This

the

of

of the

Germans.'*

is

of

one

optimism;

the

the confidence
of your

competing

you

end

if

with

of

his.

strength and

takes

that, while

gives

new

the

away

hopelessnesswhich

the

of

who

man

is

near

as

and

courage

from

comes

than

seem

you

dead

to

kinds

probably just

is

It

place

effective

rope,

said

had

in my

most

to be at the end

the

be

big

Foch

21, 1918,

rather

the

after

war

of March

choose, I would
in that

SPORTS

George: "Frankly,

Lloyd

to

FOR

feeling of

the

apparent

certainty of defeat.
Track

is

in

who

take

and

beautiful

is

its

part in it and

of

nothing

the

which

track

in

of

nature

in

motion, the

in

the

to

Besides

these, it has

element

of

body,

working

such

tage
advan-

probably

poise and

individual
of the

of

is

race.

in

men

There

even

There
such

the

spectacular

grace

shown

meet.

of

events.

smooth

are

all athletic

the

which

develops

excitement

of

best

development

powerful muscles
as

and

the

probably nothing

beauty
of

of

one

sports, both

it the

pleness.
supcinating
fas-

competition,

CHAPTER

XIV

SPECIALIZED

FOR

TRAINING
ROWING

would

IT

probably
know

surprise

people

to

rowing

does

little

expand

the

lungs.

Of

running,

and

the

work,

the

helps

in

men

in

the

good

deal

of

the

back

rowing

of

that,

It

is

four

are

the

about

chest

man's

all

at

the

later,

muscles
ably
consider-

stays

in

sits

contracted

very

that

thing

actually

the

increase

months

five

or

while

chest

not

first

he

time

the

is

chest

true

does

measurement

the

stomach

often

of

sort

or

winter

but, while

way,

the

the

that

fact,

chest

the

course

time, and

the

developed,
same.

this

many;

of

matter

enlarge

to

boat,

and

as

good

until,

boat
he

from

his

rows

race.

Yet
who

it is
in

goes

chest.
season's

extremely

The

for
heart

work

should

rowing
increases
and

that

important

it
163

in

cannot

have
size
do

man

large

during
its

the

work

TRAINING

164

properly in
have

must

take

have

room

reason

crowded

in the

sustain

FOR

always taken
have

naturally,or

other sort of work,

It is criminal
who
chest.

row

for

who

allow

has

not

work, who
their heart

like it and
on

to

to

For

select

chest
to

to

oxygen

race.

man

this
who

men

some

development.
in

row

petition
com-

sufficiently
expanded

inches

should

who

man

out

otherwise

be

may

able

be

the

is expected to

race.

this cuts

course

a
a

six-foot

four-mile

Of

to

too

acquired through

good

Thirty-seven

minimum

of

his

through

lungs
be

not

amount

necessary

is

The

space.

they will

or

man

care

SPORTS

steady, careful

well
who

these

it. For
work

to

if

concentrates

good

men

many

adapted to crew
have, perhaps, set
I should

men

advise

which

exercises

at

calculated

are

develop the chest and expand

the lungs. It is amazing the results that can
be obtained
by regular daily calisthenic work
a

man

These
there

shown

in the back

such

as

"

cises.
exer-

breathing exercises,of
large variety ( the curl
"

is

these);
the

proper

the

are

which

best of

the

on

the

of the book
chest

grate," the

is

"

one

of the

stretchingexercises
and
the
grind
"

"

TRAINING

FOR

ROWING

165

practisedthrough the winter

chest
these exercises will often bring a man's
up to the requirementsby the time the rowing
whose
for the man
starts in the spring. Even
chest is naturallygood these exercises if taken
through the winter will be valuable supplementary
"

If

wing."

work.
Beside

the

the

oarsman

He

must

for his

chest, there
must

have

powerful back, good thighs

leg drive, and

stiff man

in

he must
is

boat

successful.

be

to

possess

qualities

other

are

be stiff. A

not

usually a drag

instead

in all
Suppleness,so necessary
the other sports, is important here also. The
cises
bending exercises,stretchingand torsion exerof

aid.

an

for the muscles

for the
are
"

"

the

crawl,"

"

wing

rowing

the
and

other

well

to

exercises

give some

Then

he may

handle

which

of these
"

grasp,"
also develop

"

crouch
It

like nature.
to

to increase

the

lent
excel-

are

of the

attention

exercises,done
other material

weave,"

means

of

in order

to
ability

"

wave,"

curl."

trunk

Examples

man.

thighs by

the forearm
the

"

and

"

of the

oar

with

the

the

an

resists the

grip

and

pression
com-

elastic ball
grasp

is
of

power

easily. The

"

or

of the

166

TRAINING

hand,
of

useful

are

and

for the

at

newspaper

hand

FOR

one

grip. Taking

only, gathering into

has

work.

been

Of

help

used
the

course

the

itself;that is,it is

of

is

The
of

speed
strength.
It is worth

the
the

here

and

arm

hands
is

out

races,

in

the

on

time
for

the

young
of

do

as

trials

no

is

immature

at

recover,

than

I said

boys

rowing,

ing.
row-

if it is

boy harm, but

required by

and

the

the

on

valuable

more

amount

work

strenuous

to

muscle

while to repeat here what

moderate

is bad

man
oars-

an

legs doing

comes

"

will
carefullysupervised,

work

of

care

acting as

arms

is, the

that

previous chapter about

A

such

the

back
"

but

the

triceps

shooting with

in

for

biceps

the greatest amount

applied with

and

back

in this

enough strengththere

his stroke, and

the

sible,
pos-

the machines

on

necessary

finish out

work.

as

extent

some

work

not

has

man

steel rods

space

particularlypowerful biceps,for

the average

power

grip considerably. The

and will generally take

is immaterial

to have

to

one

ball in the hand

small

as

sheet

and, using

corner

squeezing it into

will

SPORTS

quent
fre-

long-distance
heart.

Four-

TRAINING

mile

such

races

for

not

are

growth,

It is

but

ground

to

progress

in

at the

use

evolution

of

the

present
than

more

only

to

of

The

sports, such
somewhat

diet, etc.

gives

resume

the
over

development.

through

the

in the

work

strenuous

more

in matters

The

idea

an

lar
simi-

lowing
fol-

of

this

IN

TRAINING

The

EARLY

consisted

the

of

work
in

DAYS

diet

was

being allowed,

severe,
no

stale bread, oatmeal

OF

Harvard

BOWING

this

crew

walking, running,

work, tossing 12
Their

are

build

athlete,to go back

follow

and

brief

year

their

got

the heart

not
interesting

football,has gone
process

an

every

in the other

"

to

fit and

methods

The

oarsman,

1858

not

trainingto

them

keep

fiftyyears.

as

winter

the results of

are

work

have

for

and

machines.

this

by collegecrews

serious.

with

water

up

day

167

rowing requiresa great deal

work, both in the spring and fall on

of hard

men

rowed

are

boys who

be

Training
the

as

ROWING

the consequences

as

likelyto

FOR

no

Ib.

cannon

nasium
gym-

ball, etc.

vegetablesbut

rice

fish, only beef, mutton,

gruel,and

small

quan-

TRAINING

168

tities of milk

SPOUTS

FOR

and

The

water.

part of the training was

trying

most

endurance

the

of

thirst.

Despite the discouraging outlook at

the beginning of the year the best material
at Yale
was
was
picked out and a green crew
and
of
inspiredthe energy
kept at work
The trainingthey went
Bacon.
through was
It lasted in its severityabout
tremendous.

1864

"

months

two

six, walked

and

distance

part of that

and

carried

often

small

They rowed

four

the

and

morning

and

weak

weights

of

beef

tea.

No

wine

and

of the
and

speed
"

speed both

and

or

three

an

their hands.

in

in the afternoon.

chicken, toasted

occasional

full

at

on

one-half

miles at full

consisted

of-fare

than

more

at

rose

breakfast,

stomach, between

running

"

They

race.

before

ran

absolutelyempty
five miles

the

before

Their

in

billwith

mutton,

bread, boiled rice

beer

and

but

few

vegetables.
1866

"

caused
earnest

The
the

defeats

of the two

Harvard

this year.

fall, they

ran

miles at half

every

speed.

men

to

previous years
set

to

work

in

in

the

or

six

Beginning early
other

Their

day

five

system of diet be-

TRAINING

"

all the flesh you

Keep

ROWING

liberal, the

more

came

FOR

motto

up

to

day of the

the

well-trained

usual, but
boat.

with

New

exercise

outdoor

practiseduntil
on

in the

"

scribed
pre-

Train

kept

was

being

fuller flesh than

in

men

the

used, gymnastic

were

walking and running

spring they could row

the river.
The

1872"

defeat

stimulated
have
in

diet

over-trained

no

the

the result

race,

weights

and

This

in much

crew

do

formerly,

as

can."

being

now

and

can

work," instead of
off all the flesh you

169

the

taken

smaller

away

boating

at

of

Harvard

so

colleges,appears

large

which

Harvard,

of

amount

itself,so

to

interest

that

great

was
difficulty
experiencedin getting a crew
set of men
were
together. An entirelynew
chosen, the old oars refusingto row.
Despite
the fact that
this crew
was
given a more

liberal diet than

in

ale, they

1881

the
and

"

usual, with fruits and

moderation
came

to

the

with

and

doing

occasional

line somewhat

In the last half mile both

stroke, Yale

tables
vege-

44

finishinga length and

to
a

crews

trained.
over-

put

up

Harvard's

40,

half ahead.

It

170

TRAINING

was

SPORTS

the

of

hardest-foughtraces
America, in spite of which
in without
done-up
any

one

rowed

FOR

in

"

crews

came

which

1887

testified to

diet of the

The

"

faithful

and

crew

in

regard to

breakfast

and

beefsteak,
baked

this branch

fricasseed

mutton,

macaroni,

an

on

work

beef,

roast

the

and

water-

of the

three hours

crew

cupied,
oc-

noon,
after-

every

worked

men

This

he

all the

leanness

peculiarlyso

the first
in

place an

hard

for
oarsman

at

to

great

double
loses

son.
rea-

eral
sev-

foura
especially
nothing to spare in

race,

and, if he has

down

except

as

of the

case

trained

be

cannot

extreme

is

pounds
one,

in the

be remembered

point of
In

mile

which

that

oarsman

risk.

or

in

It must

the

stewed

eggs,

pair-oarsduring the mornings,

recitations would
permit.

spring

as

oatmeal,

ate

puddings,

average,

besides

given

training. For

dinner,

The

season.

men,

chicken, potatoes, rice,

tomatoes,

in

cresses

their

For

potatoes.

he

crew

chops,

mutton

"

the latest ideas

of the
the

supper

both

skilful training.

may

heing fairlyrepresentativeof

ever

TRAINING

is

is that

reason

practisedduring

the

weather

for

the last

take

ROWING

of flesh,his endurance

the way
second

FOR

period of

off

while

men,

becoming constantlycooler
the

as

season

reasonable
be

As

his

to

that is there

in the

kept

of

team

is relieved

scrimmage
such
act

is

direct contact

no

few

is

the

no

To

it is

almost

one

oarsman.

is unlike

respect, and
the

between

prevailsin

immediately

ball
foot-

when

the

first

has no
rowing man
with his competitorsto

The

comes.

steady rowing, he

fore
there-

of the first kick-off

moment

strokes,and when

little nervous

the

bracing

more

safety valve, although after

relief. A

to

physicalmeeting as
the high
men
many

that

physicalcontact
as

tends

player as

rowing

sports in

nervousness

at

be

football

of the

case

other

is in football.

tension

and

energy,

competitors. There
there

in

may

surplusof weight should

nervous

of the

many

This

when

on.

goes

always

and

the side of the

on

football,

the year

becoming warmer
month
quite hot.

is all

weather

unlike

is

weight

The

givesout.

rowing,

171

too

the

crew

feels

his first

settles down

something

reallyphlegmaticman

in

to

of this

boat

has

strain,it being largelyphysical,

TRAINING

172

but the
a

is

FOR

SPORTS

is oftentimes

high-strungoarsman

steady strain

keyed almost

his

on

the

to

nervous

close,he

So

differ

men

race

beat of their

to the kind

as

he

stealing
along

feels each

by his side and almost

blades.

Then, if the

that other boat

senses

He

energy.

crackingpoint as

waits for the referee's word.

be

ing
mak-

of preparation.

The

be always
must
high-strungman
nished
during trainingand relaxation furhim at times during the season.
cially
Espe-

watched

is this true
stamina
He

him

and

the

slumps.

that had

crew

beaten
that had

not

been

betrayed from
Another
for

how
and

been

which

so

start

young

much

in what

is

and

depended

the favorites
down

by

stronglyfancied
to finish

stands

for
were

crew

but who
ity
of vital-

fund

out

fident
con-

Yale

power,

they could draw

man

daisical
lacka-

Harvard-

needed.

when

illustration of the necessary

a

enables

becomes

reserve

actually rowed

and

upon

that
vitality

The

his

depends.

If he is keen

demonstrated

perfectcondition
a

much

If he

crew.

responds.

crew

of 1920

upon

here

crew

of

for upon

oar,

condition

nervous

drive his

to

stroke

have that store

must

the

race

of

tion
prepara-

most

inently
prom-

generally accepted as

the

TRAINING

174

the

special

explains
out

that

in

why
a

race

preclude

FOR

needed.

muscles

we

and
their

SPORTS

have

other

That

occasional

men

continuing

probably
men

showing
in

the

giving
effects
boat.

APPENDIX
The

exercises which

referred to
and have

am

of times

number

been advocated

here appending have

in the

been

of this book

course

ing
profitable
adjunctsto trainfor all of the sports. The Daily Dozen
were
nally
origiof good, rapid, all-round
designed as a method
conditioningof naval recruits for the hard work ahead
of them.
used instead of the Swedish
and
They were
had
other methods
which
formerly been tried out
because they were
less fatiguing
and tended to develop
the main muscles of the body instead of concentrating
the arms
and legs. I am
on
givingthem here in the form
in which
they were
given at the naval trainingstations
This form presupposes
the presence
during the war.
of a leader whose
followed by a class.
movements
are
Such classes have been organized in schools and colleges
and have proved very useful, but the exercises can
ily
easin one's bedroom
be done individually
other convenient
or
sisted
place by simply followingthe directions,asby the cuts.

DAILY

THE

Daily

The

which,
four

for

groups

Dozen
ease

of

as

DOZEN

SET-UP

Set-Up consists
in

three

memorizing,
exercises
175

of twelve
are

each.

exercises

divided
Each

into

exercise

is

movement

or

FOR

TRAINING

170

the

given
of

movements

SPORTS

name,

and

the

with

group

commence

not

difficult

of all

names

the

same

letter,thus:

These
do

exercises

or

exhausting,and

great strength for proper

demand

not

are

execution,

they are designed,both from a scientific and a

practicalpoint of view, to giveexactlythe rightamount
of the body. They are
of exercise to every
muscle
intended
to
suppleness and especially to
promote
seldom
are
brought
strengthen those muscles which
teen
fifinto play in ordinary daily life. A conscientious
SET-UP
DOZEN
minutes
a
day with the DAILY
but

than

soon

one

physical feats or "strong-man

first practisesthese movements,

be

do

for

will

felt

on

more

the

man

little-used muscles

yet they will

any

amount

stunts."

When

their effect will

of the
leave

of skilful

the

neck, back,

pronounced
muscular
fatiguewhich follows the ordinary exercises,
harm
than good.
is of more
and which
Any setting-upexercises should be preparatory; that
is,make men
readyfor the serious work of their day, and
exhaust any portionof their vitality.This
in no
way
in
method of setting-up
leaves men
"short-hand"
modern
exhilarated condition, and, instead of taking anyan
thing
the bodyfor any kind of work
out of them, prepares
and

stomach;

that is

required.

not

APPENDIX
exercise

Each
1. Heels

from

starts

the

on

turned

Feet

other
3.

Knees

4.

Body

straight without
erect

Arms

the
Head

outward;

in

drawn

front.

the

should

be

ders
shoul-

naturally, backs
along the
the

near

without

constraint,

See

1.

placed

so

each

degrees.

Figure
a

the
of

body.

slightly

straight

eyes

position facing the

to

who

men,

pered
give ample roomtffor unham-

to

as

of

seams

straight to the front, chin

takes

Leader

The

with

little forward;

thumbs

elbows

and

erect

forming

stiffness.

hanging

trousers;

as

fallingequally.

and

hands

and

60

other

permits.

and

hips, inclined

on

hands

6.

equally

each

near

man

angle of about

an

position of Attention:
as

of the

out

square
5.

the

line, and

same

the, conformation
2.

177

movement.

Each
the
with

should

movement

orders

counting of the

or

slow

depend

upon

strain

deliberate

careless

hurried,

discouraged

in

Leader

which

measured.

snap

for

their

of the muscles.
execution

by the

Leader

These
effect

Any
should

who

time

are

of execution

in

movement

is

catch
do

steady,

upon

tendency toward
be

immediately
all times,

at

preparatory

ORDER.

in italics,thus:
is

should,

movement.

capitals,thus:

are

with

exercises

should,

following instruction, the

the

of each

and

uniformity of

insist upon
In

executed

exception of the Speed Test, which

the

exercise, be
not

be

Hands.

The

mands
com-

commands

Explanation

given in parentheses.

SPORTS

FOR

TRAINING

178

GROUP

1. HANDS

HANDS:

READY:

(At

cross.

arms

cross,

laterallyand
palms down.
2.)
ORDER:

hands.

horizontally,
See

the

hands,

(At

extended

are

Figure

arms

brought back

to

of Attention

close

are

position
cial
Espe-

See Figure 1.

sides.

should

care

be taken

the exercises,this
is

taken

"

each

-full control

is

the arms,

tion
posithe

at

as

completion of
over

exercise
retained

and the hands

should not be allowed

ORDER:

to

that whenever, throughout

see

"

the

to

to

slap

againstthe sides audibly.)

to a
(At rest, always return

rest.

positionof
this

there would

case

In

Attention.
be

no

change.)
2.

HIPS:

READY:
ORDER:

HIPS

cross.

hips.

(At hips,the hands

on

the

ORDER:

rest.

placed

hips with shoulders,

elbows, and
back.

are

thumbs

See Figure 3.)

well

7.

Grasp.

8.

Crs

(uprightposition)

9.

Crawl

(crawl position)

10.

Curl

(curl position).
THE

DAILY

APPENDIX

3.

READY:

HEAD:

179

HEAD

cross.

ORDER:

head.

(At

the

head,

placed behind

hands

are

dex-fin
the neck, ining,
just touch-

and
back.

ORDER:
The
times

above

elbows

See

exercises

should

be

each, being preparatory

executed
the

to

but

few

Speed Test.

TEST

In this,the preparatory command,

the Leader

Figure 4.)

rest.

SPEED

and

forced

ORDER, is omitted

gives the commands,

Head, hips,hands,

etc.,in

sharp succession, varying them, and occasionally

in a manner
calculated to catch
repeating a command
the unwary
napping.
TEST*

SPEED

SPEED, TEST, OMITTING

hips,head,

etc.

ORDER:

rest.

The

length of time

left to the discretion

WORD

THE

devoted

"OR"ER":

to

hands,

this movement

is

of the Leader.

GROUP

II

1. GRIND

GRIND:

READY:
PALMS:

cross.

turn.

turned
*

This

the

(At turn,

should be performed with

snap

up

palms

with

nod

backs

speed.

are

of

FOR

TRAINING

180

SPORTS
hands

down

and

forced back

arms

far

as

as

sible.
pos-

See Figure 5.)

ORDER:

grind.

(At grind, and in

time

Leader's

with

measured

one

the

two

counting, circles of twelve

three

inches

four

scribed

five

tips which

to

and

ten.

backward
the

diameter
with

de-

are

the

fingerforward

move

then

downward,
and

upward,
remaining stiff,

arms

pivoting from

and

shoulders.

ward
the back-

On

of

movement

circle,the
forced

the

should

arms

back

the

be

the limit.

to

complete circle should

A
be

described

each

at

count.)
Reverse.

Ten

ORDER:
circles

(At

reverse,

the

same

process

one

should

to

the circle being described

ten

in the opposite direction.)

be

through,

gone

rest.

are

described

in each

direction.

2. GRATE

GRATE:

READY:
ORDER

cross.
:

grate.
one

(At grate,and
counts

one,

as

the Leader

the

arms

are

APPENDIX
two.

181

slowly raised,
inhalation

as

deep

is taken, to

an

angle of 45 degrees from

the
at
horizontal, and
time

same

raised
the

the

till the

body

balls

of

Figure
arms

the

feet.

See
the

two,

returned

are

normal

to cross,

lowered

are

be

that the

taken

arms

to

to

see

not

are

drop below

level of the
rise

to

position. Care

should

arms

on

At

6.

the heels

The

weight of

rests

the

are

all air is exhaled, and

as

ORDER:

heels

the

shoulders
than

more

lowed
al-

45

or

grees.)
de-

rest.

should

be raised and

lowered

ten

times.

3. GRASP

GRASP:

READY:
ORDER:

cross.

grasp.

(At

grasp,

the

one

is taken.

two

With

three

front, and

four

the

"

one

one,

head

positionhead,
See Figure 4.
and

eyes

in time

with

up

Leader's

counting,

two, three,four, the

body is bent forward

from

182

TRAINING

FOR

SPORTS

two

the

three

sible. See

four

body is returned

waist,

far

as

Figure 7.

in the
one

of counts

two

usuallyslow

pos-

The

to

right
up-

number

same

and

far back

as

at

an

un-

is bent

one

as

possiblefrom
the waist, being returned
to upright at two.
Care
should

as

that

be

this motion
and

ORDER:

The

taken

not

to

see

is

tained
sus-

jerky.)

rest.

entire movement

should

GROUP

repeated five times.

be

III

1. CRAWL

CRAWL:

READY:

cross.

ORDER:

crawl.

turned

up

one

Leader

counts

two

three,four,the left arm

three

raised and

four

lowered

(At crawl, the left palm is

four

be in

two

and

three

be

four

with

the

one,

two,
is

the right arm

positionof hands,

left

the

extended
the

right.
Then,

as

until at
laterally
should
right arm

the

one

and

arm

should

straight up

palm to the
See
Figure 8.

as

the

Leader

APPENDIX

183

counts

two, three,the

one,

body is slowly bent sidefrom

wise

the waist, the

righthand slippingdown
the rightlegto or beyond
the knee

and

bending

in

the

over

the left arm

half circle

until the

head

fingers touch the right

See Figure 9.
At
ear.
four the position of cross
is quickly resumed, and
the Leader

as

to count

palm

commences

again, the

is turned

up

RIGHT

and the

exercise completed in the

oppositedirection.)
ORDER:

rest.

The

entire movement

should

2.

CURL:

READY:

cross.

repeated five

be

times.

CURL

(In this movement,

the

feet

the

at cross,

spread

are

heels

about

are

twelve inches apart.

left foot remains

The

ary,
station-

the right foot

moved

until

being

accomplish

to

this.)
ORDER:

curl.
one

(At curl, and

counts

one,

as

the Leader
two,

three,

184

TRAINING

two

three

four

SPORTS

FOR

four, the fists and

bent

arms

are

the

elbows

lower
from

DOWN

which

are

kept pressed back,

and

one

the

curled

into

two

the

This

posi-

three

tion should

be reached

four

three,when

the head

and

should

be

fists

are

pits.

arm

SHOULDERS
one

two

three

four

forced

back

at

very

strong-

ly; reaching the

motion
aifour.

limit of

The

10.

ure

again

counts

Fig-

Leader
two,

one,

At

three, four.

the

one

extended

are

arms

See

straightforward from the

shoulders, palms down.
At two
See Figure 11.
the arms
begin to fall and
forward
the body bends
from
and

the

waist, head

front, until, at

eyes

has

the limit of

reached
and

the

forced

the trunk

back

tion
mo-

have

arms

sides and

passed the
been

body

the

four,

up

have

and

assumes

position)up

(as

zontal
horias

far

possible. See Figure

18.
(Note that in this

as

TRAINING

186

FOR

SPORTS
the

heels

twelve

are

about

inches apart.

left foot remains

the

The

ary,
station-

right foot being

to
accomplish

moved

this.)
ORDER:

crouch,

(At crouch, the

the

on

toes, the

body

is

lowered

nearly to the
heels, keeping the trunk
as
nearly erect as possible.
See
Figure 12.

two

This is done
the

two

is

The

are

bent and, with the weight

one

ORDER:

knees

at

one

and

at

upright position

resumed.)

rest.

entire movement

should

GROUP

be repeated ten

times.

IV

1. WAVB

WAVE:

READY:

cross.

ORDER:

wave,

(At

one

stretched

two

the

and
the

arms

are

straightabove

head,

three

four

the

wave,

laced
fingers interarms

See

ears.

Then,

as

counts

one,

touching
Figure 13.

the
two,

Leader

three,

four,a complete circle,of

APPENDIX

187

about

twenty-fourinches

diameter,

is

described

with the hands, the

bending
waist.

only

The

be bent

trunk

The

at

should

The

motion

steady and
Reverse.

(At

ment

etc.

in the

(At

rest.

erect

the

left.)
the

circles should

be

described

body

be

brought to an
position,stretching

arms

up

far

as

at

should

to
laterally,

Five

move-

be repeated

and
arms

jerks.)

same

ORDER,

should

be

oppositedirection,

i. e., to the

ORDER:

in

not

should

one

three,

should

the

reverse,

at

right

left at four.

the

to

be forward

to the

one,

at two, backward

and

far to

as

the other.

to

as

body

should

far backward

as

side

one

the

at

forward, and

as

body

as

sible;
pos-

rest, the

drop slowly,
hands

in each

tion.)
posi-

direction.

2. WEAVE

WEAVE

READY

cross.

(In this movement,

the

feet

are

at cross,

spread until

188

TRAINING

SPORTS

FOR

heels

the
twelve

about

are

inches
left

The

apart.

foot

remains

stationary,the right foot

ORDER:

weave

being moved
this.)
(At weave, and
counts

to

the Lead-

as

two, three,

one,

one

er

two

four, the body

three

to the left from

four

the

is turned
the

hips,

maintaining

arms

relation

same
one

shoulders

two

til at one,

three

the

four

plish
accom-

to

at cross,

as

the

the
un-

face is to

the

left, the

right arm
pointingstraightforward
(in relation to the feet)
and the left arm
straight
See
backward.
Figure
At two, the body is
14.
from

bent

the

that

and

down
at

the

right

arm

the left up,

so

goes
til,
un-

three,the fingersof

righthand
ground midway
the

the

waist

should

then

straightup,
still to

rightknee
bent

be

arm

pointing

with the face

the
must

to

the

between
left

The

feet.

touch

left.

The

be slightly

accomplish

APPENDIX

189

this
15.

of

position. See Figure

At Jour, the position
is resumed

cross

the Leader
one,

and

again

as

counts

two, three,four, the

is

movement

same

peated
re-

with the left hand

touching the ground

time.
Throughout

this

should

be

arms

main
re-

exercise, care
taken

the

that
in the

separate

no

but

changing
positiononly as the

movement,
their

straight

same

line,making

the

and

trunk
moved

shoulders

and

along.

arms

exercise

carry

the

After

this

been

has

are

oughly
thor-

mastered,
made

movements

counts,
should

bending

and

turning

the

the

on

and

one

two,

be combined,

i. e.,

instead of making the

turn,

above,
turn

and

before

See

ORDER:

The

described

as

bend

tire
en-

bending,
eously.
simultan-

Figure 16.)

rest.

entire movement

should be

repeatedten

times.

190

TRAINING

SPORTS

FOR

3. WING

WING:

READY:

cross.

ORDER:

wing,
one

(At wing, and

counts

the Leader

as

three,

two,

one,

two

four, the

three

laterallyuntil they are

extended
straight upward
See Figure
at one.

four

one

raised

are

At two, the

17.

two

arms

gin
be-

arms

fall forward

to

three

downward

Jour

bends

and

the body

forward

from

waist, head

up

front, until

at

has

body

and

the

and

eyes

four, the

reached

limit of motion

the

and

the

have

passed

the

sides

and

have

forced

back

and

arms

trunk

assumes

been

(as the
tal
horizon-

position)up as far as
possible. See Figure 18.
As
the
Leader
again
counts

two,

one,

three,

four, the body is straightened,

reachingan upright
tically
verposition,with arms
extended,
At four, the
to

but

with

arms
cross

palms

at three.
are

ered
low-

position
up

and

APPENDIX

191

and

arms

forced

hard

to

the

of

this

be

filled

to

body

is

arms

All
from

forced

the

wing

tion,
posi-

should

they
capacity

be

as

straightened

the
and

down.

brought
through

air

bends

body
the

to

and

entire

essential

execution

the

as

forward

Inhale

Very

exercise.

lungs

the

is

correct

should

The

back.

counting

slow

ORDER:

shoulders

the

nose.)

rest.

movement

should

be

repeated

five

times.