Health, Strength and Efficiency : Part 4

Keeping Fit all the Way
By Walter Camp

(Page 8 of 14)

This is an excellent workout for the shoulder muscles as well as for the forearms, and gives some exercise to the body.

Stepping (Ready-Step!)

Standing erect at "Attention," step to the right with the right foot about six inches, merely touching the toe to the ground, and bring the foot back to the "Attention" position.

The object of this movement is to give control of the muscles of the leg in addition to the balancing of the body. Care should be taken to keep the body absolutely motionless while the exercise is in progress. The toe is only touched to the ground and the foot is brought immediately back into position.

This movement has a quieting effect after more violent exercising. It can be done either sideways, forward, or back.

Running in Place (Mark Time - March!)

Beginning with "Marking Time!" Now raise the feet alternately from the ground, a little higher each time, until the knees come up practically to a level with the waist. Then perform this same motion on the toes and shift into a run while still holding the same position - that is, while going up and down on the toes. Men who have considerable weight around the waist-line should place their hands on the abdomen when performing this exercise.

Body-turning (Ready-Cross! Ready-Turn!)

This movement consists in turning the body at the hips while keeping the feet and legs in the original position. It may be done from almost any of the positions already outlined, and is moderate work for the muscles of the waist. Do it first with the arms in "Cross" position, turning to the right as far as possible; then back to the "Front," or original, position; then to the left as far as possible, and back to the "Front," or original, position, taking pains that the turning is executed above the hips while the legs and feet hold their original position. A more pronounced method is given in the "Daily Dozen" in "Wave" and "Weave."

Heel-raising (Ready-Rise!)

Standing on both feet at "Attention," raise the heels, and hold the position for a moment; then drop the heels again. Repeat this.

Now, standing in "Stride Position," go up onto the toes again. Drop the heels and repeat.

This is an excellent exercise for the muscles of the calf.

Group Exercises

No. 1. Attention! (or "Hands!")

Hips: Same position, but hands on hips, elbows back.

Neck (or "Head"): Same position, but hands on back of neck, elbows back.

Cross: Same position, but arms extended full length out from body, palms down.

Grind: Maintaining the "Cross" position, turn palms up, and then make ten circles with hands, the diameter of the circle to be one foot. In doing this keep the arms horizontally out from the body, and on the backward sweep try to make the shoulder-blades almost meet at the back. Rest ten seconds. Deep breathing with hands on hips.

No. 2. Attention!

Stretch: Lift arms straight up above head, palms out.

Reach: Bring arms down, extending them straight out in front. Palms in, but keep shoulders back.

Fling: Bend elbows out and bring hands in to chest, palms down. Then to "Cross," back to "Fling" again, and so on ten times.

Wave: Assume "Reach" position. Now bend the arms sharply at wrists and just let the fingers interlock. Bring the inside of elbow close to head, keeping head up. Then, by turning the body at the hips and keeping the back straight, cause the hands to make a complete circle of the diameter of a foot. Do this five times, and then reverse for five times. Rest ten seconds. Then deep breathing, lifting arms on inhalations and crossing them on exhalations.

No. 3. Attention!

Stride: Separate the feet by taking a step to right, bringing the feet about eighteen inches apart.

Weave: Turn the body at the hips while keeping the arms horizontally extended and bending the right knee slightly. Bring the right hand down to the ground midway between the feet and let the left arm go up, keeping its horizontal position from the body, the spine doing the turning. Hold this position five seconds; then up to "Cross" position and turn the body the reverse way, bending left knee and bringing left hand to ground. Hold five seconds, then up. Repeat five times for each hand.

Curl: From "Cross" position, clench the fists and bring arms in slowly to the side and up into the armpits, at the same time bending the body and head backward. The fists should be clenched and the wrists bent, bring the hands in toward the chest, the elbows out, and inhaling.

Forward: From the above position, gradually bring the body up to an erect position, extending the hands to a "Reach" position, and slowly bend the body forward at the hips, exhaling at the same time, and letting the hands go back past the hips and as high behind the back as possible, keeping the head up and the eyes looking directly forward, not down. Go down about to the level of the wrist, then back to "Cross" position again, and repeat this backward and forward movement five times.

No. 4. Attention! (Cross-Crawl!) Assume the "Cross" position.

Crawl: While still keeping the neck back, the chin, and the chest arched, slowly lift the right hand and arm until it points directly upward, then curl in right arm over the head, at the same time dropping the left shoulder and sliding the left hand and arm down along the side of the left leg until the fingers reach directly to the knee, or as far as comfortable. Now come back from this position. "Cross" once more and raise the other arm in similar fashion. Repeat this five times on each side.

No. 5. Attention! (Cross-Crouch!)

Crouch: Assume the "Cross" position of the arms and "Stride" stand, feet about eighteen inches apart. Now, keeping the head up and the neck back and back straight, bend the knees and come down slowly, not too far, until fully accustomed to it, and up again. Repeat this five times.

No. 6. Attention!

Heel-raising: Lift the heels from the floor, maintain the position on the toes for a second, then back onto the heels once more. Repeat some ten times, then take the "Stride" stand and repeat ten times in this position.

No. 7. Attention!

Wing-work: Raise the arms to the "Cross." Then lift arms straight over head, inhaling; then, bending body forward and keeping the neck straight, swing the arms backward at the shoulder, exhaling, and come forward until the body is about level with the waist; then up again. Picture the arms as looking like a bird's wings. Repeat this five times in each direction. Final deep breathing, with arm lifting as before.

About the Author

Walter Chauncey Camp (1859 - 1925) was a sports writer and football coach known as the "Father of American Football". Along with John Heisman, Amos Alonzo Stagg, Glenn Scobey Warner, and George Halas, Camp was one of the most significant people in the history of American football.