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   Chapter 6 A TEN-DAY PROGRAM

Keeping Fit All the Way / How to Obtain and Maintain Health, Strength and Efficiency By Walter Camp Characters: 6781

Updated: 2017-12-01 00:03


FIRST DAY

Attention!

Hips Firm

Neck Firm

Arms Bend

Arms Cross

Arms Stretch

Arms Reach

Mark Time

Mark Time on Toes

Attention!

Stepping

Heels Raise

Deep Breathing (At "Arms Stretch")

Hike or Outdoor Work

Walk half-mile on level, each man at his own stride.

CORRECT POSITION OF NECK AND SHOULDERS IN ALL REACH EXERCISES

Walk in pairs-column of twos; the shorter men should be in front.

SECOND DAY

Attention!

Hips Firm

Neck Firm

Body Prone

Hips Firm

Stride Stand

Body Bend (Side to left and right)

Attention!

Arms Bend

Arms Cross

Balancing (On one foot-to right and left)

Arms Stretch

Mark Time

Mark Time on Toes

Attention!

Heels Raise

Stepping

Deep Breathing

Hike or Outdoor Work

Walk three-quarters of a mile, column of twos, keeping step. Starting at command, "Forward-March!" beginning with left foot. Leader calls "Company-Halt!" three or four times, and then "Forward-March!" again. Leader commands occasionally, "Change Step-March!"

THIRD DAY

Attention!

Arms Bend

Arms Cross

Stride Stand

Turn Body (On hips-right and left)

Attention!

Neck Firm

Body Prone

Body Backward Bend

Attention!

Balancing (On one foot-to right and left)

Mark Time

Mark Time on Toes

Stride Stand

Heels Raise

Deep Breathing

Hike or Outdoor Work

STOOPING. INCORRECT POSITION, LETTING THE HEAD FALL FORWARD

Walk a mile, column of twos, keeping step. Last half-mile command men to stand up and keep their necks pressed back against their collars, chins in.

FOURTH DAY

Attention!

Arms Bend

Arms Stretch

Palms Front

Bring Arms Downward and Backward

Attention!

Arms Bend

Arms Cross

Balancing (On one foot-to right and left)

Stride Stand (Foot advanced)

Bend Knee and Touch Floor with Hand (Right and left)

Mark Time

Mark Time on Toes

Stepping

Deep Breathing

Hike or Outdoor Work

Walk a mile, marching step, column of twos, shorter men in front, but try to get them up to a thirty-inch stride. Make a portion of the march slightly up-hill, and last half-mile with necks back, chin in, chest out.

Letting shoulders come forward; common fault

Incorrect position of neck and shoulders; very common fault

FIFTH DAY

Attention!

Arms Bend

Arms Cross

Shoulder-grinding (Moving hands in circle and backward)

Attention!

Stride Stand

Arms Cross

Balancing (On one foot-to right and left)

Crouch (Quarter-bend)

Mark Time

Mark Time on Toes

Faster

Attention!

Stepping

Deep Breathing

Hike or Outdoor Work

Walk a mile and a quarter, column of twos. Insist on thirty-inch stride, but put shorter men in front. Make a little stiffer grade. No more talking in ranks. Insist upon necks back, chins in, and chests out all the way.

SIXTH DAY

STOOPING. INCORRECT POSITION, LETTING THE BACK BOW UP AND SHOULDERS DROP

Attention!

Arms Bend

Arms Wing

Arms Fling

Arms Cross

Shoulder-grinding

Attention!

Stride Stand

Arms Cross

Balancing (On one foot-to right and left)

Body-turning

Crouch (Quarter-bend)

Attention!

Mark Time

Mark Time on Toes

Faster

Running in Place

Stepping

Deep Breathing

Hike or Outdoor Work

Bring men into company line and "count off." Explain "squad" formation. March mile

and a quarter in column of squads. Take a stiffer grade. No talking in ranks. Keep to thirty-inch stride and give it a regular beat. No sloppiness. Make it a firm, steady march, and keep urging the men to breathe deeply and steadily.

SEVENTH DAY

Attention!

Right Face

Left Face

About Face

Repeat

Attention!

Balancing (On one foot-to right and left)

Stride Stand

Heel-raising

Body-bending Sideways

Mark Time

Mark Time on Toes

Faster

Running in Place

Stepping

Deep Breathing

Hike or Outdoor Work

Company formation. Count off. "Squads Right-March!" Mile and a quarter. Silence in ranks. Erect carriage. Hips back. Deep breathing. Steady thirty-inch stride. Stiff incline. No lagging, but take it much the same as on the level. On the way, in some five minutes after the grade has been covered, give them "Double Time" for about twenty steps.

EFFECT OF THESE EXERCISES, SHOWING EVEN MUSCULAR DEVELOPMENT

EIGHTH DAY

Attention!

Right Face

Left Face

About Face

Repeat

Attention!

Arms Cross

Balancing (On one foot-to right and left)

Stride Stand

Crouch (Quarter-bend)

Attention!

Arms Cross

Arms Stretch

Palms Front

Bring Arms Downward and Backward

Mark Time

Mark Time on Toes

Faster

Running in Place

Stepping

Deep Breathing

Hike or Outdoor Work

Company formation. Count off. "Squads Right-March!" While marching explain to them "To the Rear-March," and have them do it three or four times. Distance mile and a half, with same hill work as before. Give them "Double Time" for twenty steps twice during the march.

NINTH DAY

Attention!

Forward-March (Three steps and come to "Attention!")

Same Steps Backward

Same Steps Sideways

Make Complete Square (Three steps forward, three to the right,

three backward, and three to the left)

Hips Firm

Neck Firm

Body Prone

Body Backward Bend

Body Sideways Bend

Mark Time

Mark Time on Toes

Faster

Running in Place

Stepping

Deep Breathing

Hike or Outdoor Work

Get some bars of iron, one inch in diameter and three feet long. They should cost fifty cents apiece, and weigh about eight pounds. Give half the company these bars to carry, and at the middle of the hike transfer them to the other half to bring home. Distance mile and a half. No "Double Time." Carry the bars by the middle in the hands, and then for a time behind the back and through the elbows, with the hands in front.

TENTH DAY

Attention!

Arms Cross

Body and Knee Bend, turning on Hips and touching Floor with Hand

(First one and then the other. The right hand on bending right knee

and the left hand on bending left knee).

Attention!

Hips Firm

Neck Firm

Body Prone

Body Backward Bend

Attention!

Stride Stand

Arms Cross

Balancing (On one foot-to right and left)

Crouch (Quarter-bend)

Attention!

Mark Time

Mark Time on Toes

Faster

Running in Place

Attention!

Stepping

Deep Breathing

Hike or Outdoor Work

Carry bars, distance mile and a quarter, every man carrying his bar all the way. "Double-time" them once during march for twenty steps. Insist on erect carriage all the way, with neck back against collars.

* * *

Part II

THE DAILY DOZEN

A CONDENSED SYSTEM OF EITHER GROUP OR INDIVIDUAL SETTING-UP EXERCISES

* * *

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