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WAR DEPARTMENT
BASIC FIELD MANUAL
PHYSICAL TRAINING
March 6, 1941
FM 21-20
BASIC FIELD MANUAL
PHYSICAL TRAINING
Prepared under direction of the
Superintendent, United States Military Academy
UNITED STATES
GOVERNMENT PRINTING OFFICE
WASHINGTON : 1941
Forsale by the Superintendent of Documents?, Washincton. D. C. - Price 30 cents
WAR DEPARTMENT,
Washington, March 6, 1941.
FM 21-20, Basic Field Manual, Physical Training, is pub-
lished for the information and guidance of all concerned,
[A. G. 062.11 (8-31-40).]
By order of the Secretary of War:
G. C. MARSHALL,
Chief of Staff .
Official :
E. S. ADAMS,
Major General ,
The Adjutant General .
Distribution :
B (3); R (5); Bn (3), C (10).
R
TABLE OP CONTENTS
Paragraphs Page
Chapter 1. General 1-9 1
Chapter 2. Conduct of the Physical Training
Program.
Section I. General 10-13 11
II. Commands 14-17 13
HI. Formations, positions, and rests— 18-21 21
IV, Disciplinary exercises . 22-23 36
V, Setting-up exercises 24r-27 37
VI. Marching and exercises while
marching, 28-30 40
VH. Running, jumping, and climbing- 31-33 42
VriL Personal contests 34^35 45
LX. Mass athletics and group games— 36-38 4S
Chapter 3, Model Schedules 39-41 56
Chapter 4. Rifle Exercises , 42-47 60
Chapter 5. Swimming, Lifesaving and Water
Safety.
Section I. Swimming 48-60 96
II. Lifesaving and water safety 61-66 119
Chapter 6. Advice to Instructors- . 67-71 140
Chapter 7. Catalog of Exercises, Personal Con-
tests, and Group Games 72-81 146
Index „ „ • 209
m
FM 21-20
BASIC FIELD MANUAL
PHYSICAL TRAINING
(This manual supersedes ch. 4, BFM, vol. I, March 26, 1936, and
TR 115-5, Part II, September 10, 1928.)
CHAPTER 1
GENERAL
■ 1. Necessity for Physical Training. — To perform his
duties satisfactorily, the soldier must possess great organic
vigor, muscular and nervous strength, endurance, and agility.
The average recruit does not possess the degree of physical
fitness required of a trained soldier. The required degree
of physical fitness can be acquired only through physical
training. The performance! of purely military exercises,
that is, drill, marching, etc., is not alone sufficient to correct
the deficiencies and incorrect postures too often acquired
before becoming a soldier. Further, the complexities of
modem warfare require so much technical training for the
soldier that all too frequently no time is allotted for physical
training; yet the soldier who possesses great technical skill
but is unable to withstand the rigorous life demanded is of
questionable value. Hence, physical training must be an
integral part of every training program. There is no more
justification for failure to allow time in the training program
for physical training on the grounds that the soldier will
attain satisfactory physical development through perform-
ing his daily duties, than there is for failure to allow time
for training in marksmanship on the grounds that the
soldier will learn to shoot by being taken to the range,
issued a weapon and ammunition, and left to his own devices.
■ 2. Purpose. — a. The primary purpose of military physical
training is the production of a state of health and general
physical fitness which will permit the soldier to perform
the arduous duties required of him. The ultimate goal of
this training, then, is physical efficiency which is essential
to military effectiveness. The attainment of physical effi-
ciency through physical training is shown graphically below.
1
PHYSICAL TRAINING
b. The disciplinary and setting-up exercises prepare the
soldier mentally and physically for training in such basic
skills as marching and running, jumping and vaulting, climb-
ing, crawling, lifting and carrying, and throwing and kicking.
Superiority in these basic skills becomes the soldier's
immediate objective and gives him a definite goal for which
to strive. From the effort the soldier puts forward to become
proficient in these simple skills, he develops endurance and
agility. The development of endurance results in health and
physical fitness. The development of agility results in body
control and physical alertness: The soldier is among the
first to become aware of his own physical development.
This knowledge of improvement results in confidence, cour-
age, alertness, initiative, pride, discipline, and posture. The
development of these many desirable qualities during the
2
PHYSICAL TRAINING
2-4
conduct of the physical training program is a certainty and
may equal, if not surpass, the purely physiological value of
the training. The final result of all of this training is
physical efficiency, which, as stated before, is an essential
to military effectiveness. (See fig. 1.)
■ 3. Relationship Between Physical Training and Military
Training. — A man does not become an effective soldier simply
by taking an oath and donning a uniform. The transforma-
tion from civilian to soldier is accomplished by training, and
it is not complete until the man develops those qualities
which characterize the trained soldier. The chart (fig. 1)
shows at a glance that physical training develops many of
these desired qualities while making the man physically
efficient.
■ 4. Physical Training Program. — a. Scope. — The physical
training program described in this manual is composed of
several different activities, each having a special purpose.
The activities may be conducted either without the aid of
equipment or with the aid of such as may be improvised.
These activities are —
(1) Disciplinary exercises.
(2) Setting-up exercises.
(3) Marching and exercises while marching.
(4) Running, jumping, and climbing.
(5) Personal contests.
(6) Mass athletics and group games.
(7) Rifle exercises.
(8) Swimming.
b. Description and purpose. — (1) Disciplinary exercises . —
These embrace the positions of attention, rests, facings, hand
salute, mark time and halt, and the starting positions for
setting-up exercises. These exercises must be executed with
snap and precision. They are given at the very beginning
of the daily morning period in physical training and are
designed to give the instructor complete control over his unit
as well as to alert the men for the work to follow.
(2) Setting-up exercises. — These exercises are for all parts
of the body — arms, neck, shoulders, trunk, and legs. All are
employed in each lesson in the harmonious development of
3
4
PHYSICAL TRAINING
the entire body. They serve not only to develop all parts of
the body, but also as a warm-up to prepare the soldier for
the more strenuous exercises which follow immediately after.
Properly executed, they also have an educational and disci-
plinary value which is equal, if not superior, to the purely
physiological benefits.
(3) Marching and exercises while marching . — These exer-
cises consist of marching in quick or double time, and such
exercises as can be performed while marching. They are
designed to develop poise, posture, coordination, control,
suppleness, and endurance.
(4) Running , jumping , climbing , and crawling . — This phase
of the physical training program consists of work on the
obstacle course (see par. 32) , or, if no obstacle coarse is avail-
able, in traversing rough and varied terrain. It is designed
to develop endurance, agility, and coordination, as well as to
train the soldier to overcome such obstacles as may confront
him during field service.
(5) Personal contests . — Personal contests are the simpler
forms of competitive gymnastics, where the participants are
pitted against each other. Such contests never fail to pro-
duce rivalry for superiority. Their chief value lies in the
development of agility and quickness of thought and action.
(6) .Mass athletics and group games .- — Mass athletics and
group games are those forms of competitive or recreational
sports which can be indulged in by all the men of a unit.
They develop mental and physical alertness, coordination,
and unit or group spirit, and give variety and interest to the
physical training program.
(7) Rifle exercises . — Rifle exercises are in reality setting-up
exercises with the rifle as equipment. Owing to the weight
of the rifle, these exercises are useful for the development of
the muscles of the arms, upper back, shoulders, and chest,
and. when taken in conjunction with trunk and leg exercises
they are excellent agents for the all-around development of
those who possess the strength to wield the piece to
advantage.
(8) i Swimming . — Swimming is of importance to everyone
connected with the service, and all officers and enlisted men
should become proficient in it. Aside from its usefulness, it
4
PHYSICAL TRAINING
4~5
is an excellent means to all-around physical development.
(9) Activities requiring special equipment . — Activities re-
quiring special equipment are not Included in this manual.
Activities of this type are —
(a) Gymnastics . — This includes exercises utilizing the
horse, parallel bars, horizontal bar, rope, etc. The chief
object of this instruction should be the development of the
ability of the soldier to control his body while his weight is
supported by or suspended from the arms and hands, thus
enabling him to overcome such obstacles as may present
themselves during field service. These exercises will tend to
make the soldier agile and active and will teach him decision
and self-reliance.
(b) Boxing and wrestling . — Boxing and wrestling develop
endurance, agility, and strength, and are important factors
in the development of confidence, courage, and self-control.
■ 5. Standards and Tests. — a. Standards . — As stated in para-
graph 11, the physical training program should be based upon
the condition and aptitude of the men to be trained. The
best method of determining this condition and aptitude of
the group is by comparison with known standards.
(1) The following table of standards may be used as a
guide for men in field uniform:
Event
Minimum
standard
Average
Above average
Superior
100-yard dash
Running high
jump.
Running broad
jump.
Push-up from
ground.
14 seconds
3 feet 9 inches.
12 feet
13 seconds.. _
4 feet. -
12% seconds- —
4 feet 3 inches.
J5 feet
12% seconds.
4 feet 6 inches.
16 feet 6 inches.
35.
13feet0inches.
25-,._
20
30
(2) Other minimum standards for average men are —
(a) Baseball throw — 125 feet.
(b) Basketball throw — 60 feet.
(c) Bar or fence vault — 4 feet.
(d) Run a quarter mile — 87 seconds.
5
5-6
PHYSICAL TRAINING
ie) Run a half mile— 3 minutes 15 seconds.
(/) Walk 2 miles — 23 minutes 30 seconds.
(g) Jump and reach — 13 inches.
1. From a position with the feet close together and
heels and toes on the ground, the man stretches
both arms overhead, fingers extended. Measure
this height.
2. He then jumps vertically, reaching as high as pos-
' sible. Measure this height.
3. The difference between the heights in 1 and 2 above
gives the “jump and reach” distance.
( h ) Pull-up (chin)— 6 times.
(i) Climb 20-foot rope — 20 seconds.
(?) Standing hop, step and jump — 18 feet.
Oc ) Running hop, step and jump — 22 feet.
(Z) Standing broad jump — 6 feet.
(m) Standing backward jump — 2 feet 8 inches.
(n) Running long dive — 5 feet 6 inches.
b. Tests. — (1) The only way a comparison can be made
between a standard to be reached and the ability of an indi-
vidual or group is by tests. Tests have a very important place
in any physical training program. They give the soldier an
opportunity to compare his ability with that of others and,
consequently, are of tremendous value in stimulating his
interest and his effort. Tests serve the instructor as a means
of measuring the progress of his men and the efficiency of
his instruction. They also serve to point out to the instructor
specific needs or deficiencies of individual men which re-
quire special instruction or corrective work.
(2) Tests can be conducted with little, if any, interference
with the scheduled program, and require nothing more than
a little planning on the part of the instructor. Their value
to the program is so great that they should be held at regular
intervals.
■ 6. Allotment of Time for Physical Training. — The time
allotted to physical training for recruits should, when the
training schedule permits, consists of 1 V 2 hours each day. On
the other hand, technical and tactical training requirements
as approved in Mobilization Training Programs must be met,
6
PHYSICAL TRAINING
6
and the desired 1 V 2 hours of physical training daily may have
to be reduced. It is the task of the commander concerned
to utilize to maximum advantage, the time available for
physical training. A brief description of how a daily l^-hour
physical training period may be successfully employed is given
in a and b below.
a. Morning period. — (1) The morning period should begin
not earlier than 1 hour after breakfast and should last at
least 30 minutes. Men should not be required to indulge in
strenuous exercises before breakfast. Exercises before break-
fast are not recommended; if indulged in at all, they should
be confined to a few arm stretchings and relaxed trunk-bend-
ing exercises— just exertion enough to accelerate circulation
mildly. To exercise strenuously before breakfast is likely to
affect the digestive operation seriously, and is more apt to
weaken than to strengthen the body, which is at a very low
state of physical efficiency immediately after arising, when
its resistance is low. It has been shown that the body does
not regain its normal state of physical efficiency until well
after breakfast and that it reaches its highest peak of effi-
ciency in the middle of the afternoon.
(2) The morning period should embrace the following forms
of exercise in the order named:
(a) Disciplinary exercises, 2 or 3 minutes.
(b) Setting-up exercises, 12 to 15 minutes.
(c) Marching and exercises while marching, 3 to 5 minutes.
id) Running, jumping, climbing, etc. (work on the ob-
stacle course) ,\8 to 10 minutes.
(e) If more than 30 minutes are available, add personal
contests.
(/) At times it is desirable to substitute personal contests
and group games for (c) and (d) above, even though only 30
minutes are available for the period.
b. Afternoon period . — The afternoon period should be
closely supervised but should be primarily recreational. It
should be devoted to conducting tests, mass athletics, and
group games. Where facilities exist for swimming, gymnas-
tics, boxing, and wrestling, such instruction should be given
at this time.
7
7-8
PHYSICAL TRAINING
9 7. Uniform to be Worn. — <t . The uniform worn will depend
upon the season of the year and the state of the weather.
At no time should a uniform be worn which does not admit
of the freest possible movement of the body.
b. Undershirts, slacks, or loosely laced breeches without leg-
gins, and regulation shoes comprise the usual uniform during
the summer months; olive- drab shirts are usually prescribed
during cold or inclement weather. Hats, caps, or blouses
should not be worn.
■ 8. Elementary Rtjles for Health. — a. Health is that qual-
ity of the entire body, including the mind, which renders the
soldier capable of developing to the highest degree of effi-
ciency. Good health, denoting a vigorous body, alert mind,
and high morale, is evidenced by the degree in which it ex-
presses itself in a well- disciplined, proud, confident, and
capable soldier. Physical health cannot be separated from
mental health. Ill health is quite as often due to conditions
of the mind resulting in bodily ailment as due to purely
physical causes. Therefore, in giving rules for health, it is
essential that mental hygiene as well as physical hygiene be
considered.
b. A healthy state of mind is characterized by cheerfulness,
confidence, and interest. An unhealthy state of mind is
characterized by indifference, discouragement, worry, and a
feeling, of inferiority due to lack of success or progress. Much
can be done through physical training to develop in the men
a healthy mental state. This may be accomplished by —
(1) Instructor being a worthy example to the men.
(2) A fair, impartial, understanding attitude on the part of
the instructor.
(3) Work being interesting and varied.
(4) Work being arranged so as to result in progressive
development.
c. The importance of proper personal habits, such as clean-
liness, proper eating, rest, and elimination, should be stressed
to the men during instruction in physical training.
d. Physical training should not be scheduled immediately
after reveille or immediately before or after meals (see par. 6) .
e. Clothing suitable for exercise should be prescribed
(par. 7).
8
PHYSICAL TRAINING
8-9
A Men should be “warmed up” gradually before engaging
in strenuous exercise.
g. Muscular action produces an unusual amount of bodily
heat which should be lost gradually, otherwise the body will be
chilled. Hence, after exercise, never remove clothing to cool
off, but, on the contrary, wear some additional clothing. If
no additional clothing is available, men should be kept mildly
active allowing the body to cool gradually.
h. Drinking water, particularly cold water, during or im-
mediately after exercise should be discouraged; the body
should be allowed to recover its normal condition before
quenching the thirst with draughts of cold water. If neces-
sary to do so while exercising, cool, not cold, water may be
used in small quantities, but exercise must continue, espe-
cially if the body is in a state of perspiration.
■ 9. Posture. — a. Definition . — (1) Posture may be defined
as the bearing of a person. It is determined by the relative
arrangement of the parts of the body, and hence may be
whatever one wishes it to be, unless some structural defect
prevents. Even in such cases, proper exercise and effort may
materially assist in overcoming or modifying defects. Usu-
ally, however, defective posture is due to carelessness or
ignorance and not to structural causes.
(2) The position of the spinal column, which runs from
the head to the pelvic region, is the cause of most defects in
posture. Such defects as poor head carriage, humped -up
shoulders with resulting hollow chests, sway backs and pro-
truding stomachs and buttocks can be attributed to a faulty
position of the spinal column.
b. Promoting good posture, — (1) The gaining of good
posture depends upon the efforts of the individual soldier. It
depends upon his desire, pride, attitude, and alertness, his
constant thinking of his own bearing; this will tend finally
to change his usual bodily carriage. Exercises for correcting
posture serve to build a healthy condition of the muscles with
better muscle tone, but this is merely one of the prerequisites
for the promotion of posture improvement.
(2) The best commands to promote and encourage good
posture will be similar to the following: stand tall, walk
9
PHYSICAL TRAINING
TALL, RELAX YOUR MUSCLES AND STAND TALL, THINK OF YOUR
head as pulling your body upward. The desire must be
instilled into the soldier as well as constant attention being
directed to his carriage. The points for the physical instruc-
tor to consider and emphasize are —
(a) A desire in the individual for good posture.
(b) Very frequent thought on the part of the individual
to maintain good posture.
(c) Sufficient strength and muscle tone.
id) A body sense of the feeling of good posture.
(e) Pride in one’s self and one’s organization.
(/) A confident and optimistic attitude.
c. Value of good posture . — (1) In a well-poised body, the
internal organs are held in a position best suited to the
proper performance of their functions. By the elimination
of a crowded and sagging position, abdominal pressure of the
organs is removed. Circulation, digestion, elimination, glan-
dular secretion, and all the processes vital to health are aided.
Strain on the nerves and the vessels leading to the abdominal
organs, which causes lack of sufficient vitality in the internal
tissues, is remedied.
(2) Aside from the physiological values of correct posture,
a well-poised soldier is more impressive, gains more confi-
dence, and is more effective than he otherwise would be.
10
CHAPTER 2
CONDUCT OF THE PHYSICAL TRAINING PROGRAM
Paragraphs
Section' I. General 10-13
II. Commands 14-17
III. Formations, positions, and rests 18-21
IV. Disciplinary exercises 22-23
V. Setting-up exercises 24-27
VI. Marching and exercises while marching 28-30
VH . Running, jumping, and climbing 31-33
VTII. Personal contests 34-35
IX. Mass athletics and group games 36-38
Section I
GENERAL
■ 10. Instructor. — a . Qualifications . — The instructor must
realize the necessity of physical training and understand its
purpose. He should be of better than average physique, ready
and able to demonstrate personally what is required of the
men, and possess those qualities of leadership which will bring
out the best efforts of the men being trained. He must pre-
pare himself thoroughly for conducting each day’s work if
his instruction is to get the results intended. The success or
failure of a program 'in physical training depends upon his
ability and enthusiasm more than upon any other one thing.
The # importance of the instructor cannot be overemphasized.
b! Attitude . — The attitude of the instructor to the work in
physical training will determine the results attained by it.
A lack of enthusiasm on the part of the instructor will be
apparent to the men immediately, and the period will be just
so many minutes of time wasted. The instructor must be
patient and reasonable. He should commend good perform-
ance as quickly as he censures bad. He should require all men
to give their best efforts, and he should, by his attitude, inspire
his men to do their best. He must be able to distinguish be-
tween poor performance caused by lack of ability or aptitude
on the part of the soldier and poor performance caused by
11
10-13
PHYSICAL TRAINING
lack of effort. He should treat the first with patience and
understanding and the latter with firmness; he must never
employ sarcasm or ridicule.
c. Advice to instructors. — See chapter 6.
■ 11. Condition and Aptitude of the Men. — The condition
and aptitude of the men should always determine the nature
and extent of the task expected of them. The instructor
must so organize the work as to condition the men gradually .
Too often an over -zealous instructor mistakes quantity for
quality, with the result that the men undergoing training
become sore and stiff, and look upon the next period of in-
struction with apprehension. Since the work for the recruit
is not satisfactory for the trained soldier, the instructor must
give deep consideration to the condition and aptitude of his
men and plan his work accordingly. The benefits of this
training cannot be recognized in a day, but a course pro-
gressively arranged will so condition the men and increase
their aptitude that they will reach the standard required
without any ill effects.
■ 12. Size of the Class.— As a rule for most efficient in-
struction, the class should be limited in size to the platoon.
This size class permits of maximum control by the instructor
and results in efficient and thorough instruction. For disci-
plinary purposes and for welding the command into a com-
pact, alert, and spirited unit, occasionally whole companies,
or even battalions and regiments, should be drilled as a unit.
■ 13. Arrangement of the Lesson. — a. Balanced lessons . —
(1) The necessity for balanced lessons cannot be overem-
phasized. If the maximum benefit is to be derived from’ the
physical training program, the ultimate aim or purpose must
be kept in mind and the work organized so as to include as
many as possible of the basic skills required of the soldier.
This is especially true of the morning period. This period is
the foundation of the entire program and must be arranged
to include instruction which will result in the soldier develop-
ing in discipline, endurance, agility, good posture, body con-
trol, and health.
(2) There is no doubt but that setting-up exercises are of
great value in developing discipline, coordination, alertness,
12
PHYSICAL TRAINING
13-14
muscle tone, and posture; however, endurance and agility
cannot be developed by setting-up exercises alone. The set-
ting-up exercises must be supplemented by contests and such
exercises as running, jumping, climbing, crawling, vaulting,
and dodging. It is realized that all of the activities listed
above cannot be included in one morning period of 30 min-
utes; however, they can and should be alternated so that
the physical training instruction results in well rounded
development. See paragraph 6 for a guide in arranging this
period.
(3) Since the primary purpose of the afternoon period is
recreational, the principal requirement for this period, is
interest.
b. Interest factor . — Physical training instruction should be
made as interesting as possible, so that it will react as an
exhilarant and awaken the enthusiasm of the men. This
enthusiasm will not result, however, if the mind is not em-
ployed as well as the body. This work, therefore, should be
so conducted as to appeal to the mental, as well as the physi-
cal, side of the men. By appealing to their intelligence, a
cheerful, intelligent, and enthusiastic responsiveness always
results. An officer who does not grasp this fact will find him-
self unable to arouse the men to the point where they will
voluntarily extend themselves to the limit of their capabili-
ties. No stone must be left unturned in an effort to make the
work interesting. The use of tests and competitions will assist
greatly in securing this result.
Section II
COMMANDS
■ 14. General.— a. Definition of commands. — Commands
are the means through which an instructor orally communi-
cates what is required of those in his charge, and when this
requirement is to go into effect.
b. Use of commands . — The importance of proper com-
mands in conducting the physical training program cannot
be overestimated. The proper execution of disciplinary ex-
ercises, setting-up exercises, marching, and exercises while
marching is so dependent upon the proper use of commands
453898° — 41 2
13
14-15
PHYSICAL TRAINING
that the instructor must be thoroughly familiar with the
proper commands and accomplished in their use. This
knowledge and ability will be of great assistance in con-
ducting all other phases of the program. Invariably the
performance is the direct reflection of the command calling
for it. When a command is given distinctly, concisely, with
energy and snap, and with proper regard to rhythm, the
performance will be found to fit the command; whereas a
lifeless, slovenly, and disorganized performance will result
from a careless and indifferent command.
■ 15. Type and Development of Voice for Giving Com-
mands. — a. General . — Officers should, by constant practice,
develop their vocal powers until they develop a command-
ing voice with the requisite amount of “carry” and quality,
and with proper pitch. Every individual's voice will carry
farther if pitched in a certain key. Officers should make
it their business to find out what key that is and develop it.
b. Chest voice. — (1) Commands should be delivered with
what is commonly known as a ” chest voice” in contra-
distinction to what is known as a “head or nasal voice.”
The former is usually a low-pitched voice that will carry
farther, be more distinct, and require very much less effort
than the latter.
(2) In order to cultivate the chest voice, the muscles of
the chest, neck, and those that control the larynx should
be relaxed in order to enable the trachea or windpipe to be
fully distended when the air is being forced up through it
and against the vocal cords by the action of the diaphragm.
(3) The mouth should be opened fully and, with the as-
sistance of the proper use of the tongue, teeth, and lips,
the words of the command should be articulated and enun-
ciated distinctly and precisely and with sufficient volume to
fit the occasion.
c. Exercises for voice . — The following simple exercises are
recommended to cultivate these qualities:
(1) Take a moderately deep inhalation and then, following
the instruction given in b(3) above, utter the word “hong”
moderately loud and in the proper pitch for 3 or 4 seconds;
inhale again and repeat the process, uttering the word
•“kong.”
14
PHYSICAL TRAINING 15-16
(2) The volume should be gradually increased and varia-
tion given to the exercise by substituting the words “sing-
song” and “ding-dong.” These words are recommended be-
cause they are simple, easily remembered, and because the
sounds required in uttering them adapt themselves best in
bringing out the intent of the instruction.
d. Articulation and enunciation . — All the words of a com-
mand, particularly of the preparatory or explanatory com-
mand, must be articulated distinctly. The enunciation must
be clear, have the proper intonation, possess the proper in-
flection and power, and be convincing. The diction must be
pure; the substitution of sounds, which in many instances
have no relation whatever to the sounds of the words for
which they are substituted, should be avoided.
■ 16. Kinds of Commands. — a, Preparatory commands and
commands of execution . — There are two kinds of military
commands, the preparatory, and the command of execution.
The preparatory command describes and specifies what is re-
quired and the command of execution calls into action what
has been prescribed. All preparatory commands must be given
with a rising inflection, the instructor having the feeling that
he is lifting the entire command with his voice and creating
an eagerness on the part of the men to be off when the com-
mand of execution is practically shot at them.
b. Commands for static exercises . — (1) Static exercises are
those in which a position is held for an appreciable length of
time. If it is the purpose of the instructor to have any
exercise performed in this manner, he will use words rather
than numerals to indicate the successive movements. Thus :
1. ON toes, 2. RISE, 3. knees, 4. BEND, 5. knees, 6. EXTEND,
7. heels, 8. DOWN, or, 1. trunk forward, 2. BEND, 3.
RECOVER.
(2) In these commands, the command of execution must
indicate how the movement is to be performed.
(3) In the first of these exercises the command rise is
given sharply and snappily, indicating that a snappy per-
formance is wanted; the command bend is drawn out mod-
erately, to indicate moderately slow performance; the com-
mand extend is also given moderately slow, while the
15
16
PHYSICAL TRAINING
command down is given with more or less snap and finality.
c. Commands for continued exercises . — (1) In these, the
preparatory commands must explain the entire exercise
while the command of execution which is almost invariably
confined to the word “exercise” calls for the continuation of
the exercise; the commands fitting the repetition are usually
confined to numerals.
(2) When very large bodies of men are exercising simul-
taneously, it is advisable to follow the preparatory command
with another that acts as a cautionary command. This will
insure the exercise being performed simultaneously and in
unison by the whole number. Thus: 1. from the arms for-
ward POSITION SWING THE ARMS DOWNWARD AND RECOVER, THEN
SIDEWARD AND RECOVER IN FOUR COUNTS, 2. IN CADENCE, 3.
EXERCISE.
(3) The commands used in the repetition of an exercise
may be expressed in words or numerals. In either case,
however, they must not only be used to indicate rhythm or
the cadence of an exercise, but they must also be indicative
of the manner in which each movement of an exercise is
performed. Through proper use of these commands, long
explanations are avoided and instructors are able to place
themselves in absolute accord with the men. Thus: 1. bend
trunk forward, 2. EXERCISE, o-n-e, two, o-n-e, two.
Here the long drawn-out o-n-e indicates that the bending
movement should be performed slowly, while the short, snappy
two indicates a quick recovery.
d. Commands of discontinuation. — (1) To discontinue an
exercise performed rhythmically or in cadence, the command
halt is given in place of the last numeral. In order to pre-
pare the men for this command, all numerals spoken in the
final repetition should be spoken with a rising inflection.
Thus: 1. THRUST ARMS FORWARD AND SIDEWARD ALTERNATELY,
2. EXERCISE, one, two, three, four, one, two, three,
HALT.
(2) When numerals are used, they should always be equal
to the number of movements of which the exercise is com-
posed except in an exercise executed in two counts. In this
case the count should be as for an exercise in four counts.
For example, a movement of two or four counts will be re-
16
PHYSICAL TRAINING
16-17
peated at one, two, three, four; one of six movements will
require six counts, etc.
(3) If any particular movement of an exercise is to be
performed with more energy than the others, the numerals
corresponding to that movement should be emphasized. In
fact, in all cases, the manner in which the numerals are
spoken should be indicative of the nature of the movement
required.
e. Interval between commands . — The interval between the
preparatory command and the command of execution should
be long enough to insure the average jtnan having under-
stood the former before the latter is given.
■ 17. Mass Commands. — a . Results obtained. — (1) Mass com-
mands assist greatly in overcoming individual diffidence and
timidity and in developing confidence, self-reliance, assertive-
ness, enthusiasm, and proficiency.
(2) Through this method it is possible, by constituting each
individual virtually his own drill instructor, to give to large
masses the benefits accruing from individual instruction.
The principal advantage of this method lies in the fact that
each individual is made to rely upon his own initiative and
intelligence, as he must learn not only to give the commands
properly but also how to perform properly the movement
required by the command.
(3) As each individual is required to give the commands
as if he alone were giving them to the entire unit of which
he is a member, the volume and “smash” of these combined
voices literally impel every man to extend himself to the limit
in performing the movements with snap and precision. By
giving the commands in unison with his comrades, coordina-
tion and a sense of cadence are developed from the very
beginning.
(4) In the setting-up exercises, the giving of mass com-
mands teaches the proper cadence of an exercise, when to
accentuate or emphasize a count and when to drawl it, and
how, by proper intonation, to convey the idea of the manner
in which a movement is to be performed. In other words, the
man learns the “feel” of a movement and how, if necessary,
to convey this to others. It also develops the voice.
17
17
PHYSICAL TRAINING
b. Method of procedure in drills , — (1) A thorough explana-
tion of this method of instruction should be given to the men
at the beginning, particular stress being laid upon the ad-
vantages it holds for them over other methods, in that it
affords them the best possible opportunity to develop into
efficient drill instructors themselves.
(2) Each movement should be explained in detail and illus-
trated before it is attempted by the mass, and the necessary
commands for putting the required movement into opera-
tion should be rehearsed, without performing the movement,
until the mass has learned to give the commands properly.
When this has been accomplished, the movement should be
performed at the command of the mass.
(3) The interval between the preparatory command and
the command of execution will depend upon thp number of
men being drilled and their degree of proficiency; however,
it is a serious error to make this interval too short.
(4) In no other phase of the soldier's training are the good
or bad qualities of an instructor reflected so accurately as
they are in the giving of mass commands. Since it is only
natural that the men should endeavor to emulate their in-
structor, the success or failure of this instruction may be
accepted as a fair criterion of an instructor’s ability to handle
men.
(5) To overcome timidity and self-consciousness, which
are always present with beginners, and to instill confidence,
self-reliance, and assertiveness, and also to teach the men how
to use their voices properly when giving commands, the in-
structor should frequently repeat the voice exercises described
in paragraph 15. These exercises should first be done in an
ordinary tone of voice and then gradually increased in vol-
ume until each man is capable of performing these exercises
with the full power of his voice.
c. Mass commands for disciplinary exercises . — The pro-
cedure in mass commands for disciplinary exercises is shown
by the examples below.
Note. — E xamples given are for the drill of a platoon. They may
be applied to any unit by substituting for “platoon” the designation
of the unit.
18
PHYSICAL TRAINING
17
Military movements
(1) instructor: 1 . call the platoon to attention, 2.
COMMAND.
Mass: 1. platoon, 2. ATTENTION.
(2) Instructor: 1 . face the platoon to the right, 2.
COMMAND.
Mass: 1. right, 2. PACE.
(3) Instructor: 1. give the platoon “at ease”, 2. COM-
MAND.
Mass: AT EASE.
(4) Instructor: 1. have the platoon stand at parade rest,
2. COMMAND.
AToss; 1. parade, 2. REST.
(5) Instructor: 1. have the platoon salute, 2. COM-
MAND.
Mass: 1. hand (rifle), 2. SALUTE.
(6) Instructor: 1. have the platoon mark time, 2. COM-
MAND.
Mass: 1. mark time, 2. MARCH.
(7) Instructor: 1. halt the platoon, 2. COMMAND.
Mass: 1. platoon, 2. HALT.
Starting positions
(8) Instructor: 1 . raise arms forward (sideward) (over-
head), 2. COMMAND.
Mass : 1. ARMS -FORWARD (SIDEWARD) (OVERHEAD), 2.
RAISE.
(9) Instructor: 1. raise arms to thrust, 2. COMMAND.
Mass: 1. arms To thrust, 2. RAISE.
(10) Instructor: 1. place hands on hips (shoulders), 2.
COMMAND.
itfass; 1. HANDS ON HIPS (SHOULDERS), 2. PLACE.
(11) Instructor: 1. lace fingers behind head, 2. COM-
MAND.
iWass: 1. fingers behind head, 2. LACE.
(12) Instructor : 1. resume position of attention, 2.
COMMAND.
Mass: 1. arms, 2. DOWN.
19
17
PHYSICAL TRAINING
(13) Instructor: 1. assume the various starting positions
IN SEQUENCE, 2. COMMAND.
Afass: 1. arms forward, 2. RAISE; 3. arms sideward, 4.
MOVE, 5. ARMS OVERHEAD, 6. RAISE, 7. FINGERS BE-
HIND HEAD, 8. LACE, 9. HANDS ON SHOULDERS, "10.
PLACE, 11. ARMS TO THRUST, 12. MOVE, 13. HANDS ON
HIPS, 14. PLACE, 15. ARMS, 16. DOWN.
Note. — In all arm movements the command of execution should
be indicative of the movement required; thus, movements in the
same place are performed at the command move; movements to a
higher plane at the command raise; to a lower plane at the com-
mand lower; and those movements where the hands come in
contact with the body are performed at the command place.
d. Mass commands for setting-up exercises. 1) Mass
commands for setting-up exercises should be limited to those
necessary to assume the starting position, to begin the exer-
cise, to indicate the cadence or rhythm, and to stop the exer-
cise. Mass commands must not be required in the trunk
exercises (except when the trunk movements are relaxed
ones), in the neck or breathing exercises , or in any other
exercises in which they will interfere with proper breathing.
(2) The instructor should describe and demonstrate the
exercise to be performed before employing mass commands in
executing it. The description of the exercise must be clear,
brief, and simple.
(3) In all these exercises, in order to insure a prompt and
uniform response, the mass will use the command in cadence
as a preparatory command. This rule is general.
(4) An exercise is discontinued on a signal from the
instructor, who raises one or both arms just prior to the
beginning of the last repetition. On this signal the mass
will count, with a rising inflection, as one, two, three,
HALT, or one, two, three, four, five, HALT, as the case
may be.
(5) The following examples will suffice to familiarize in-
structors with the procedure to be followed in applying the
mass commands to the setting-up exercises. The method of
discontinuance and the return to the position of attention
does not vary and is applicable in all cases. It is given only
in (a) below.
20
PHYSICAL TRAINING
17-18
(a) The mass is at ease while the explanation of the
exercise is given.
Instructor: I shall demonstrate the exercise. Prom the
position of attention; raise the arms forward at one (dem-
onstrate) ; move them sideward, palms up at two (demon-
strate) ; back to the forward position at three (demonstrate)
and to the starting position at four (demonstrate) .
The cadence is one, t-w-o, three, four (demonstrating the
exercise) .
Instructor : 1. call the platoon to attention, 2. COM-
MAND.
Mass: 1. platoon, 2. ATTENTION.
Instructor: 1. execute the exercise, at your command,
2. COMMAND.
Mass: 1. in cadence, 2. EXERCISE — one, t-w-o, three, four;
one, t-w-o, three, four.
Instructor: Signals for discontinuation.
Mass: one, t-w-o, three, HALT (rising inflection).
(b) Another method of describing the exercise is to require
the unit to perform each step separately and then demon-
strate it to indicate the cadence. Thus:
Instructor: 1. arms forward, 2. RAISE, 3. arms sideward,
palms up, 4. MOVE, 5. arms forward, 6. MOVE, 7. arms,
8. DOWN. Take those movements as an exercise in four
counts; the cadence is: one, t-w-o, three, four (demonstrat-
ing the exercise) ; 1. at your command, 2. COMMAND.
Mass: 1. in cadence, 2. EXERCISE.
(c) Instructor: 1. hop to the side straddle position, with
hands on hips, 2. COMMAND.
mass: 1. TO THE SIDE STRADDLE POSITION, HANDS ON HIPS, 2,
HOP.
Instructor: Twist the trunk to the right slowly on one;
recover sharply at two; to the left at three and recover at
four (demonstrate), 2. ready, 3. exercise, 4. O-n-e, two,
t-h-r-e-e, four (repeat desired number of times), 5. HALT.
Section III
FORMATIONS, POSITIONS, AND RESTS
■ 18. Formations. — a. Formations for disciplinary and set-
ting-up exercises . — The following formation is recommended
21
18
PHYSICAL TRAINING
for the disciplinary and setting-up exercises as it is not only
the simplest but the most compact. It requires less time
and may be applied with equal facility and promptness to
any unit. This formation is a column of threes or fours,
at close interval between squads, facing the instructor who
commands:
(1) 1. EXTEND TO THE LEFT, 2. MARCH (fig. 2). At this
command the men in the right flank column stand fast,
22
Figure 3.
PHYSICAL TRAINING
18
with arms extended sideward ; all other men turn to the left
and, taking up the double time, run forward to the original
left, men in the center column of a 3 -squad unit or men in
the right center column of a 4- squad unit taking two paces,
men in the left column of a 3 -squad unit or men in the left
center column of a 4- squad unit taking four paces, men in
the left column of a 4-squad unit taking six paces. All face
to the front with arms extended sideward after taking the
required distance. The distance between finger tips is about
12 inches.
23
18-19
PHYSICAL TRAINING
(2) 1. ARMS, 2. DOWN (fig. 3) . At this command the arms
are lowered smartly to the side.
(3) 1. from front to rear, 2. COUNT OFF. At this com-
mand the leading man in each column turns his head to the
right rear, calls off one and faces the front. Other men in
each column call off in turn, two, three, four , five, etc., in the
same manner.
(4) 1. EVEN NUMBERS, TO THE LEFT, 2. UNCOVER (fig. 4).
At the command, uncover, each even- numbered man stride -
jumps sideward to the left, squarely in the middle of the
interval. In doing this, he swings his left leg sideward and
jumps from his right foot and lights on his left foot, smartly
bringing the right into position against the left.
(5) To assemble the unit, the instructor commands: 1.
assemble to the right, 2. MARCH. At the command, march,
all return to their original position in column on the double.
b. Formations for marching and exercises while march-
ing . — For marching and exercises in marching, the unit
should be in a column formation. Men should be in column
of files, twos, threes, or fours, and at such intervals as will
permit each man perfect freedom.
■ 19. Position of Attention. — a. Nothing equals the im-
portance of proper and correct posture; it is the very foun-
dation upon which any successful course in physical training
must be based. The position of attention is the position an
unarmed, dismounted soldier assumes when in ranks or
whenever the command attention is given (figs. 5 and 6).
This position must be one of mental as well as of physical
alertness, and for that reason it must be free from all mental
and physical constraint. AH the muscles employed must be
contracted only enough to maintain the position and any
tendency toward rigidity should be avoided, as the position
is one that depends upon coordination and not necessarily
upon muscular effort. Instructors are cautioned to describe,
illustrate, and explain the position of the various parts of the
body in this position, carefully calling attention to common
errors. The men should be told to get the “feel" of making
themselves just as tall as possible, to be proud of themselves
and their unit, alert and ready for instant action^ Proper
24
PHYSICAL TRAINING
19
posture must be consistently insisted upon at all times, both
in and out of ranks, until the men will assume it from habit.
b. The instructor commands: 1. platoon, 2. ATTEN-
TION. At this command the men spring into the position
described below, bringing the heels together with a click.
For the purpose of precise and simultaneous performance, the
Figure 5. — Attention, front
view.
Figure 6. — Attention, side
view.
men should be cautioned not to move until the last syllable
of the command a-t-t-e-n-shttn is spoken.
Cl) Heels on the same line and as near each other as the
conformation of the man permits.
(2) Feet turned out equally and forming an angle of 45°.
(3) Knees straight without stiffness.
(4) Hips level and drawn back slightly; body erect and
25
19-20
PHYSICAL TRAINING
resting equally on hips; chest lifted and arched; shoulders
square and falling equally.
(5) Arms hanging straight down without stiffness, so that
the thumbs are along the sea ms of the trousers; back of the
hands out; fingers held naturally.
(6) Head erect and squarely to the front; chin drawn in
so that the axis of the head and neck is vertical; eyes straight
to the front.
(7) Weight of the body resting equally on the heels and
the balls of the feet.
(8) In assuming the position of the soldier, or of attention,
the heels are brought together smartly and audibly.
■ 20. Rests. — Being at a halt, the commands are: PALL
OUT; REST; AT EASE; and 1. parade, 2. REST.
a. At the command fall out, the men leave the ranks but
are required to remain in the immediate vicinity. The men
resume their former places at attention at the command
FALL IN.
b. At the command rest, one foot is kept in place. Silence
and immobility are not required.
c. At the command at ease, the right foot is kept in place.
Silence but not immobility is required.
d. At the command of execution, rest, of 1. parade, 2. REST
(fig. 7), move the left foot smartly 12 inches to the left of
the right foot; keep the legs straight so that the weight of
the body rests equally on both feet. At the same time, clasp
the hands behind the back, palms to the rear, thumb and
fingers of the right hand clasping the left thumb without
constraint; preserve silence and immobility.
e. Being at any of the rests except fall out, to resume the
position of attention, the commands are: 1 . platoon, 2. AT-
TENTION. At the command attention, take the position of
the soldier as prescribed in paragraph 19b.
26
PHYSICAL TRAINING
21
■ 21. Starting Positions. — a. These are the positions in
which the various exercises originate and terminate. In
nearly all arm exercises, it is necessary to assume one of these
Figure 7. — Parade rest.
starting positions. In performing exercises with other parts
of the body, starting positions ate used as aids, either to add
difficulty to a movement or to give a movement in which the
arms are not employed a uniform, finished appearance.
27
21
PHYSICAL TRAINING
(1) 1* ARMS FORWARD, 2. RAISE, 3. ARMS, 4. DOWN (fig. 8).
At the command raise, raise the arms to the front, smartly
extended to their full length till the hands are in front of and
Figure 8. — Arms forward.
at the height of the shoulders, palms down, fingers extended
and joined thumbs along the index fingers. At arms down,
resume position of attention.
28
PHYSICAL TRAINING
21
(2) 1. ARMS SIDEWARD, 2. RAISE, 3. ARMS, 4. DOWN (fig. 9).
At the command raise, the arms are raised laterally until
Figure 9. — Arms sideward.
horizontal; palms down; fingers as in (1) above. The arms
are brought down smartly without allowing them to touch the
body.
453898° — 41 3
29
21
PHYSICAL TRAINING
(3) 1. ARMS OVERHEAD, 2.. RAISE, 3. ARMS, 4. DOWN (fig. 10) .
At the command raise, the arms are extended to their jfull
length, until they are vertically overhead; backs of the hands
are turned outward; fingers as in (1) above.
Figure 10. — Arms overhead. Figure 11. — Arms to thrust.
(4) 1. ARMS TO THRUST, 2. RAISE, 3. ARMS, 4. DOWN (fig.
11). At the command raise, the forearms are raised to the
horizontal; elbows are forced back; upper arms are against
the body; hands are tightly closed; knuckles are down.
30
PHYSICAL TRAINING
21
(5) 1. HANDS ON HIPS, 2. PLACE, 3. ARMS, 4. DOWN (fig.
12). At the command place, the hands are placed on the
Figure 12. — Hands on hips.
hips; fingers are extended and joined, pointing to the front;
thumbs point to the rear; the crotch formed by the thumb
and forefinger rests just above the hip bone.
31
21
PHYSICAL TRAINING
(6) 1. hands on shoulders, 2. PLACE, 3. arms, 4. DOWN
(fig. 13). At the command place, raise the elbows upward
Figure 13. — Hands on shoulders.
and outward until the upper arms are horizontal; bend the
wrists and place the tips of the fingers lightly on the shoulders.
32
PHYSICAL TRAINING
21
(7) 1, FINGERS BEHIND HEAD, 2. LACE, 3. ARMS, 4. DOWN
(fig. 14) . At the command lace, the arms are raised as de-
scribed in (6) above and the fingers are laced behind the lower
portion of the head; elbows are well up and pressed back.
21
PHYSICAL TRAINING
(8) 1, TO THE SIDE STRADDLE POSITION, 2. HOP, 3. TO THE
position of attention, 4. HOP (fig. 15) . At the command
hop, a hop is executed and the legs separated at the same time,
so that when the feet are planted they will be separated about
30 inches. The toes should strike the ground first and the
Figure 15. — Side straddle position
position assumed without jar. In the final position assumed,
the legs are straight and the body is in its normal erect posi-
tion. Some position of the hands is usually assumed simul-
taneously with the assumption of the side straddle position.
A typical command is: 1. to the side straddle position, hands
on hips, 2. HOP.
34
PHYSICAL TRAINING
21
<9) 1. TO THE SQUATTING POSITION, 2. BEND, 3. TO THE POSI-
TION of attention, 4. RISE. At the command bend, bend
knees fully and open legs outward so that each knee points
45° to the oblique; at the same time place both hands flat on
the floor 6 inches in front of the feet, about 15 inches apart,
fingers spread and to the front, arms straight (fig. 16) .
Figure 16. — Squatting position.
b. These positions should be practiced frequently, and
instead of recovering the position of attention after each
position, the instructor may change directly from one to
another by giving the proper commands instead of com-
manding 1. arms, 2. DOWN. Thus, to change from the posi-
tion described in (6) above to that described in (5) above,
having commanded: 1. hands on shoulders, 2. PLACE, he
commands: 1 . hands on hips, 2. PLACE.
35
22-23
PHYSICAL TRAINING
Section IV
DISCIPLINARY EXERCISES
■ 22. Examples of Disciplinary Exercises. — Those military
movements included in the school of the soldier and the start-
ing positions for setting-up exercises are classed as discipli-
nary exercises because they have no particular value in phys-
ical development but are of great importance in instilling in
the men that sense of discipline which is necessary for the
efficient conduct of the physical training instruction. See
paragraph 17 for examples of these exercises.
■ 23. Method of Conducting Disciplinary Exercises. — a. If
the instructor conducts the disciplinary exercises with enthu-
siasm and snap at the very beginning of the morning period
in physical training, he can be assured of having complete
control over the unit the remainder of the period. The
instructor should place himself in a position from which he
can see his entire unit and well away from it so that his
commands will be heard by all at the same time.
£>. Before the unit undergoing training is extended for set-
ting-up exercises, the instructor should give one or two com-
mands, such as 1. right, 2. FACE, or 1. hand, 2. SALUTE, and
require a quick, snappy, accurate performance. He should
have the unit, using mass commands, perform one or two
movements, such as; mark time, halt, parade rest, and atten-
tion. Proper performance of these few movements will result
in the men being alert mentally and physically, ready to, form
quickly and accurately for setting-up exercises. The instruc-
tor should give the commands for assuming the formation
for setting-up exercises (see par. 18a) with vigor to keep
his unit alert, and then, by mass commands, he should have
the unit perform two or three starting positions and resume
attention.
c. The most important consideration in the conduct of
these few disciplinary exercises is proper performance by the
instructor. He must understand thoroughly the commands
to use, the method of using mass commands, and the proper
execution of the movement called for. By his example, he
must inspire his men to execute the movements with snap
36
PHYSICAL TRAINING
23-24
and precision. He must be alert and soldierly and as quick
to commend for good performance as to censure for poor
performance.
Section V
SETTING-UP EXERCISES
■ 24. Method of Conducting Setting-up Exercises. — a. The
instructions previously given for conducting disciplinary exer-
cises (see par. 23) apply as well to the conduct of setting-up
exercises.
b. The purpose of setting-up exercises, as explained in
paragraph 4M2), should always be kept in mind. Setting-
up exercises form the foundation upon which the entire
physical education program is built. Their importance is
unquestioned. Their value, however, depends on their proper
conduct and presentation,, so that the purpose for which they
are designed is fulfilled.
c. Setting-up exercises by large groups in unison and ini
response to military commands do have great disciplinary
value. But if this aim predominates, the instructor is apt
to give only those exercises which lend themselves readily to
a snappy military performance, thereby neglecting the more
complex and more beneficial exercises in favor of the simpler
and less beneficial ones.
d. Setting-up exercises should be conducted so that they
impart the physiological, as well as the disciplinary, benefit
of which they are capable. Accuracy and precision of per-
formance will be insisted upon whenever they are possible of
attainment and should be striven for even in those exercises
which, because of their complexity and difficulty of execution,
do not lend themselves readily to complete accuracy and pre-
cision of performance. But this insistence upon accuracy and
precision of performance should be with the aim in mind of
insuring that the men get the maximum physical benefit from
the exercises and should not be employed for purely disci-
plinary motives. The disciplinary phase of physical drill
should be largely taken care of in the period allotted to disci-
plinary exercises (see sec. IV) .
e. In order to inculcate rhythmical and coordinated move-
37
24-25
PHYSICAL TRAINING
ments and flexibility of the mass, such exercises as lend
themselves to rhythmical repetition may be performed. How-
ever, this should never be done at the expense of the physical
value of an. exercise.
/. As the value of an exercise depends upon the manner of
its execution and not upon the exercise itself, the cadence in
which it is performed must fit the exercise.
g. Short periods of rest or at ease should be given during
the setting-up period whenever the instructor feels they are
necessary to enable the men to regain their breath and to
relieve undesirable strain or tension. These periods should
be very short, never over 30 seconds, and before giving them
the instructor should caution the men to breathe slowly and
deeply during these periods.
ft. Instructions in the proper commands for setting-up
exercises are fully covered in section H. The instructor is
again cautioned not to use mass commands when the more
difficult exercises are to be executed.
z. In conducting setting-up exercises, the instructor should
remember that the men are there primarily for physical
exercise. Long, unnecessary explanations or corrections are
a waste of time. Whenever possible, an explanation of an
exercise should coincide with a brief demonstration of it, and
corrections should be confined almost entirely to those which
will help the men get more benefit from the exercise.
■ 25. Sequence in Giving Setting-up Exercises. — a. The
setting-up exercises in this manual (see ch. 7) have been
classified into ten separate groups according to the parts of
the body involved most in doing the exercises. These groups
have then been arranged in a definite order or sequence. The
Instructor should follow this sequence in conducting setting-
up exercises. It is not the only one that could be used, but
it has been found to be the most satisfactory. The group-
ing and sequence are as follows:
(!) Arm exercises.
(2) Leg exercises.
(3) Trunk exercises (turning).
(4) Trunk exercises (bending).
(5) Shoulder exercises.
38
PHYSICAL TRAINING 25-26
(6) Neck exercises. *
(7) Balancing exercises.
(8) Coordinating exercises.
(9) Combined exercises.
(10) Breathing exercises.
b. The designation of the above groups is somewhat arbi-
trary and was chosen principally for convenience. It does
not follow, for example, that all the exercises in each group
actually belong in thdt group from a physiological or ana-
tomical point of view. Most of the arm exercises, for in-
stance, should be called shoulder girdle exercises. That
would be more scientific; but all of the arm exercises involve
more movement of the arms than of any other part of the
body and are therefore conveniently placed in the category
of arm exercises.
c. The exercises are further arranged within their respec-
tive groups according to their difficulty of execution, insofar
as this is possible of determination. This does not mean,
however, that setting-up exercise given in paragraph 74i(10)
is necessarily more difficult than that in (9) , but it does mean
that, for most persons, exercise (10) is more difficult of execu-
tion than (1) and easier than (20).
d. In planning the daily lessons, the instructor should
choose exercises from each group with due consideration of
their order of difficulty. He does not need to choose the
same number of exercises from each group but no group
should be entirely neglected. As his men become more
physically fit and more proficient in doing setting-up exer-
cises, he will, of course, make his lessons more strenuous.
He will then find himself choosing most of his exercises from
group given in paragraph 74i, and a few from the other
groups, perhaps only one from each other group. For this
reason the group in paragraph 74i contains by far the
greatest number of exercises. The exercises in this group
are more interesting as well as more beneficial. By their use
a much more complete and thorough “workout” may be
given within the allotted time since they exercise many parts
of the body at once.
■ 26. Progression of Setting-up Exercises. — a. In general, a
lesson in setting-up exercises may be made more strenuous
39
PHYSICAL TRAINING
26-28
in one of three ways: By choosing exercises that are more diffi-
cult of execution ; by increasing the number of repetitions of
any given exercise ; or by making the cadence faster or slower,
whichever will make that exercise more strenuous. It is es-
sential that all three of these methods be utilized in order to
obtain the desired progression in the complete course. This
progression should be a gradual one from the simple to the
complex and from the nonstrenuous to the strenuous.
b. The cadence has been definitely prescribed for many of
the exercises in chapter 7; for the rest the cadence is op-
tional. Where the cadence is prescribed, it should not be
altered as this would change the exercisie entirely, but where
the cadence is optional the instructor may use his own judg-
ment.
c. The number of times some of the exercises should be per-
formed is specified in chapter 7. Where specified it serves
only as a guide, being the number of times the average soldier
should be able to perform that exercise when first attempting
it. (This has been determined by actual experience.) In all
other exercises the instructor should, of course, determine
for himself the proper number of times an exercise should
be performed.
■ 27. Terminology of Setting-up Exercises.— For the sake
of simplicity, technical terms have been avoided wherever pos-
sible in the description of the setting-up exercises, being
replaced by simpler words more commonly used and more
readily understood. In order to insure uniformity, the termi-
nology used in this manual should always be used by the
instructor and taught to the men.
Section VT
MARCHING AND EXERCISES WHILE MARCHING
■ 28. General Rules. — a. All steps and marchings executed
from the halt, except right step, begin with the left foot.
b. The length of the full step in quick time is 30 inches,
measured from heel to heel, and the cadence is at the rate of
120 steps per minute.
40
PHYSICAL TRAINING
28-30
c. The length of the full step in double time is 36 inches;
the cadence is at the rate of 180 steps per minute.
d. The instructor, when necessary, indicates the cadence of
the step by calling one, two, three, four, the instant the proper
foot is planted.
e. In marching, the head and trunk should remain immo-
bile but without stiffness, head erect, body well stretched from
the waist, chest arched, chin up, and arms swinging naturally
about 6 inches to the front and about 3 inches to the rear of
the body.
/. In double timing the forearms are raised to a horizontal
position along the waist line, fingers closed, knuckles out, the
arms swinging naturally. The step is an easy run with the
weight of the body forward and the muscles relaxed.
■ 29. Method of Conducting. — a. Men should be marched in
a column formation either on a large circle or square with the
instructor in the center. If marched on a square, changes in
direction should be made without command.
b. In performing exercises while marching at quick time
and double time, the normal cadence is used except when the
nature of the exercise necessitates a different cadence. The
intervals and distances between men are variable and are
determined by the nature of the exercises being performed.
c. The command that causes and discontinues the execu-
tion of an exercise should be given as the left foot strikes the
ground. To discontinue an exercise being performed while
marching, the command is: 1. quick time, 2. MARCH, instead
Of HALT.
d. In maintaining cadence the instructor may count one,
two, three, four or may have the men count cadence them-
selves. The latter is accomplished by commanding cadence
as the left foot strikes the ground. The next time the left
foot strikes the ground, the men start their count and count
one, two, three, four; one, two, three, four. They then cease
counting without command.
■ 30. Examples. — The following examples are given to illus-
trate how these exercises are conducted. Many more exer-
cises will be found in chapter 7.
41
30-32 PHYSICAL TRAINING
a . The unit being in march or at a halt:
(1) ON TOES, 2. MARCH, 3.. quick time, 4. MARCH.
(2) 1. RAISE KNEES, CHEST HIGH, 2. MARCH, 3. QUICK TIME,
4. MARCH.
b. The unit being at a halt: 1. to the squatting position,
HANDS ON HIPS, 2. BEND, 3. IN THAT POSITION, FORWARD, 4.
MARCH, 5. quick time, 6. MARCH, or 5. platoon, 6. HALT,
7. RISE.
Section VII
RUNNING, JUMPING, AND CLIMBING
■ 31. General. — Running, jumping, vaulting, climbing, and
crawling are basic activities required of all soldiers. They are
also excellent means for developing endurance, agility, confi-
dence, and self-reliance. Instruction and training in these
basic activities are best conducted on an obstacle course.
■ 32. Obstacle Course. — The obstacle course described below
is given as a model. It is easy to construct and contains
obstacles similar to those encountered in field service. The
diagram of the course shows the lanes for only two men. A
course should be wide enough to permit a minimum of four
men running at the same time; a still wider course is most
desirable.
a. To jump the hurdle, nm straight at it and, without
breaking stride, kick the front foot up and forward just
enough to clear the obstacle. Prom the rear foot, get the
spring necessary to carry the body and rear leg over the
hurdle. Land on the leading foot and continue in stride.
Just clear the hurdle, as time is lost while the body is in the
air. If carrying the rifle, throw it sharply upward and for-
ward on taking off and bring it back to the high port on
landing.
b. To vault the fence, nm forward, place both hands on
top of the fence, jump up with arms straight, tuck up the
knees, throw both legs over the top to the left (right) , release
the grasp with left (right) hand, and drop to the ground
facing the original front. If armed with a rifle, carry it. in
one hand, place the other hand on the top of the fence, and
vault over as described.
42
43
Figure 17. — Obstacle course,
32-33
PHYSICAL TRAINING
c. To dodge around the panels, slow down so as to be able
to run as close to the ends of the panels as possible without
touching them. Lean in the direction of the turn and take
fast, short steps when passing around the ends of the panels.
d . The 7-foot wall is surmounted as follows : Run forward
and jump forward and upward at the wall, placing the left
foot as high against it as possible; seize the top with both
hands, pull the body up, swing the right leg followed by the
left over the wall, and vault to the ground. When the rifle
is carried, sling it over the shoulder; then the top is reached
in the same manner as without a rifle, but it is necessary to
turn so as to face the wall before dropping to the ground.
This is done to permit the rifle to clear the wall.
e. Before crawling under the platform, the soldier must
drop to the ground while at a run, which is done as follows:
The left foot is advanced and turned in across the front of
the body. The soldier throws his left arm over his head and
drops forward on the left side of the left knee, left hip, and
left shoulder. If carrying the rifle, the soldier drops forward
on the left side of the left knee and at the same time holds
the rifle forward vertically in both hands so that the butt
strikes the ground a full arm’s length directly in front of the
left knee.
/. To broad jump the ditch, get sufficient speed to carry
the body forward while it is in the air. At the take-off,
spring off one foot and raise both knees and arms in order to
get elevation. If sufficient speed has been attained, the
momentum will carry the body over the ditch. Land on both
feet without losing balance and continue forward at full
speed.
■ 33. Use of the Obstacle Course. — a . During the early
stages of the recruit’s training, he should not be required to
run the obstacle course against time but rather should be
instructed in the proper method of overcoming each obstacle
in turn and should be given an opportunity to practice over-
coming each obstacle until he is proficient. When the
soldier has shown that he can overcome each obstacle in the
course, he should be required to run the course against time.
However, the time allowed should be determined by the con-
44
PHYSICAL TRAINING
33-34
dition and ability of the soldier. As his condition and ability
improve, the time should be reduced. As the development of
the man continues, he should be required to run the course
carrying a rifle or other object, and, finally, he should be
required to run the course wearing light equipment.
b. In beginning the soldiers’ instruction, it is recommended
that the instructor explain and demonstrate the method of
overcoming the first obstacle, require his unit to practice
three or four times, and then have the soldiers run a hundred
yards. Each succeeding day, or period, during which work
is scheduled on the obstacle course, the same, procedure should
be followed, the instruction being directed to overcoming a
different obstacle and the run afterwards being gradually
lengthened. Later the men should be required to overcome
more than one obstacle and run a greater distance until
finally they are ready to run the entire course.
Section VIII
PERSONAL CONTESTS
■ 34. Method of Conducting Personal Contests. — a. In
conducting these contests the instructor should realize that
they are personal encounters which, aside from their physical
value, add interest to the instruction and bring out and de-
velop aggressiveness, agility, quickness of perception, confi-
dence, and morale. In order to accomplish these aims and
equalize the contests, he must pair the men off in accordance
with their weight, agility, or strength.
b. In contests in which superiority is dependent upon, skill
and agility, no restrictions need be placed upon the efforts
of the contestants, but in those that are a test of strength
and endurance, it is well to call a contest a draw when the
men are equally matched and the contest is likely to be
extended to the point of exhaustion of one or both contestants.
c. Contests that require strength and agility should be
alternated with those that depend upon strength and en-
durance. In order to facilitate the instruction, a number of
pairs should be engaged at the same time. From time to time
winners should be matched to determine the champion of
the unit.
45
453898 ° — 41 4
35
PHYSICAL TRAINING
■ 35. Examples.— The following examples of personal con-
tests are given to show how this work is conducted. For more
contests, see chapter 7.
Figure 18.
n. Cane wrestling (fig. 18). — Match men according to
strength. The cane to be used may be an old broom handle.
It is grasped with the right hand at the end, knuckles down,
and with the left hand, knuckles up, inside and close to the
opponent’s right hand. The object is to wrest the cane from
the opponent. loss of grip with either hand loses the bout.
46
PHYSICAL TRAINING
35
b. Cock fight (fig. 19). — Match men according to agility.
Contestants hop on one leg, with the arms folded closely over
Figure 19.
the chest. The object is by butting with the fleshy part of
the shoulder without raising the arm, or by dodging, to make
Figure 20.
the opponent change his feet or touch the ground with his
hand or other part of the body.
c. One-armed tug (fig. 20). — Match men according to
weight. Contestants stand facing each other, right hands
47
35-37
PHYSICAL TRAINING
grasped, feet apart. The object is to pull the opponent for-
ward without moving the feet. Shifting the feet loses the
bout.
Section TK
MASS ATHLETICS AND GROUP GAMES
■ 36. General. — a. Mass athletics and group games as a part
of the physical training program are primarily recreational.
They are designed to develop interest and morale.
b. Contests in which a large number of participants en-
gage simultaneously and which require the attention and in-
terest of all those participating should always be given the
preference over those in which only a few are engaged at the
same time and those which do not require the alertness of
mind mentioned above.
c. The spirit of rivalry between the groups must be incited
and kept alive if the full value of these games and contestsi
is to be obtained.
d. The simpler games and relay races may be conducted in
the morning physical training period for their interest value.
Some of these games are described in chapter 7.
e. The afternoon physical training period should be utilized
for recreational purposes and therefore should be devoted to
group games, mass athletics, and major athletic sports.
■ 37. Major Athletic Sports. — a. The major athletic sports,
such as football, baseball, basketball, soccer, lacrosse, track
and field meets, etc., are not treated in this manual. This
work covers mass athletics only insofar as they apply to group
games. Examples of these group games are given in
chapter 7.
b. If it* is deemed advisable, and equipment and facilities
are available, the afternoon physical training period may be
used occasionally for these so-called major athletic games.
Although all men do not participate, experience has shown
that no activity, except actual participation in battle, does
48
PHYSICAL TRAINING
37-38
so much to build up esprit de corps and to instill in an organ-
ization a feeling of unit pride and loyalty as well organized
and conducted athletic competition.
■ 38. Method of Conducting Games. — a. Relay games. — Re-
lay games adapt themselves very readily to our present mili-
tary organization and are considered excellent group games.
Outside of a lower limit of eight, which enables us to have two
teams of four each, the number that may take part is limited
only by the space and equipment available and the skill of the
instructor. Relay games are classified in this manual as either
running relays or jumping and throwing relays.
(1) Running relays . — Running relays are those games in
which the individual contestant travels alone or carries some
other individual. These relays may be conducted in three
distinct ways : the lane method, the shuttle method, and the
circle method.
(a) Lane method . — In this method teams of the same num-
ber of men are arranged in parallel columns behind a com-
mon starting line. These columns should be about 10 feet
apart. A turning point should be established for each team
directly to its front, the distance from the starting line to the
turning point varying with each race. The race is conducted
by having each runner travel from the starting line to and
around the turning point and back to the starting line, where
each touches off the next one of his teammates. This con-
tinues until all have run. (Pig. 21 shows this formation.)
(h) Shuttle method . — The shuttle method is in many re-
spects like the lane method. In the shuttle method two start-
ing lines are used. These should be parallel and the desired
distance apart. The halves in separate columns face each
other directly in back of each line. Name the halves on one
side “A's'^and the halves on the other side “B’s.” The race
is run by having the first player of the “A” half run to the
opposite line, where he touches off the first player of the “B”
half. This player runs to the opposite line, where he touches
off the second player of the “A” half. This continues until all
have run. (See fig. 22.)
49
38
PHYSICAL TRAINING
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38
PHYSICAL TRAINING
(c) Circle method . — The circle method is conducted around
a track. This track may be readily devised by placing four
objects so they form a rectangle of the desired size. The
track is considered to be outside of the objects. This type
of relay may be conducted in two ways: First, by having all
the teams use a common starting line; and second, by hav-
ing each team use a separate starting line, these being evenly
distributed about the track. The second method adds the
element of the chase (each team is anxious to overtake the
team in front) and is thus much preferred. To run the race
the first player of each group travels about the track and at
his starting line touches off the next player of his team who
runs about and touches off the next. This continues until
all have run. (See fig. 23.)
52
PHYSICAL TRAINING
38
(d) Suggestions.
1. The last player in a relay race should be con-
spicuously identified by tying a handkerchief
around his head or arm, taking off his shirt, put-
ting on his hat or taking it off, or some other
method.
2. Another practice which is helpful in determining the
progress of the race and eventually the winners,
consists in having each player sit on the ground
or assume a squatting position upon finishing.
3. Most relay races are best run with a baton. If a
baton is not used, it is difficult to prevent stealing
at the transfer. Handkerchiefs, short sticks,
stones or other objects may be used as batons.
4. In conducting relay races it is very helpful to ap-
point a noncommissioned officer or some leader for
each team. Make each leader responsible for the
conduct of his team. In addition to his duty, he
should coach and stimulate his team in any way
he desires. Good team leaders are a great asset.
(2) Jumping and throwing relays . — Jumping and throwing
contests may be conducted in relay fashion similar to run-
ning relays. In these jumping and throwing contests the
competing teams should be paired and competition conducted
in elimination tournament fashion. These contests may be
run off in two distinct ways: the shuttle method and the
cumulative method.
(a) In the shuttle method a base line is established. The
two competing teams lined up on opposite sides of and fac-
ing the line. The leading man of team “A” is toeing the base
line. The leading man of team “B” is some distance in front
of the base line, the amount of this distance depending on the
event. No. 1 of team “A” makes his jump (or throw) from
the base line. No. 1 of team “B” executes a return jump (or
throw) , using as his starting line the rear (one nearest base
line) heel mark of the first jumper or the spot where the first
throw landed. No. 2 of team “A” then jumps back (or throws)
from the mark made by No. 1 of team “B.” Teams alternate
jumping (or throwing) in this way until every man has par-
53
38
physical training
ticipated. If the last man of team “B” jumps (or throws)
beyond the original base line, team “B” wins; if his jump (or
throw) falls short, team “A” wins. Any competitor who over-
steps his base line in jumping or throwing is penalized twice
the distance he overstepped the line, that is, his mark is
brought back that distance. (See fig. 24.)
54
PHYSICAL TRAINING
38
(b) Where there are ample facilities, jumping and throw-
ing contests can be conducted in the ordinary cumulative re-
lay fashion. The competing teams form in parallel columns.
No. 1 of each team jumps or throws, No. 2 jumps or throws
from No. l*s mark, and so on. The team jumping or throwing
farthest from the base line wins.
b. Circle games . — Circle games are those games in which
the participants are arranged in a circular formation. (See
par. 80.)
c. Miscellaneous games . — There are a great number of
group games which do not fall under the groupings of relay
games or circle games. This manual, therefore, classifies
them as miscellaneous games. (See par. 81.)
55
CHAPTER 3
MODEL SCHEDULES
■ 39. General. — a. The schedules contained in this chapter
are given to assist instructors in arranging their daily pro-
gram. However, these schedules serve only as a guide. The
daily work should follow the same general sequence as shown
in the model. A model schedule is given for the training of
recruits, followed by a model schedule suitable for trained
soldiers. All exercises and games or contests were taken
from chapter 7. It is expected that with these models for
examples and the many exercises and games listed in chapter
7, instructors will be able to make up daily lessons suitable
for any group.
b. Other training requirements of the Mobilization Training
Program may not permit daily scheduled physical training
periods or may greatly curtail the time allotted in the model
schedules. However, with the models as guides, the prepara-
tion of a well-rounded and beneficial schedule of physical
training suitable for shorter periods and for any group is a
matter of judicious selection only.
■ 40. Model Schedule for Recruits. — a. Morning period (30
minutes). — (1) Disciplinary exercises (3 min.). — See section
IV, chapter 2.
(a) The position of parade rest.
(b) The position of attention.
(c) Execute left face.
( d ) Execute right face.
(e) Execute the hand salute.
Note. — These movements may be given either before or after the
unit extends for setting-up exercises. In this schedule they are
given before the extension is made.
(/) Extend the unit for setting-up exercises.
( g ) Assume three different starting positions (see par. 21) .
(2) Setting-up exercises (12 to 15 min.). — See section V,
chapter 2.
(a) Arm exercise, paragraph 74a(3).
(b) Leg exercise, paragraph 74b(2) .
(c) Trunk exercise (turning), paragraph 74c(l) and (3).
(<2) Trunk exercises (bending) , paragraph 74d<2) and (4) .
56
PHYSICAL TRAINING
40
(e) Shoulder exercise, paragraph 74e(4).
(/) Neck exercises, paragraph 74/(1) and (3) .
(g) Balancing exercise, paragraph 74g(2).
Oi) Coordinating exercise, paragraph 747z(3).
(0 Combined exercises, paragraph 74i(l) and (6).
O') Breathing exercise, paragraph 74/(2).
(3) Marching and exercises while marching (3 to 5 min.) . —
See section VI, chapter 2. The following exercises will be
given as the unit marches to the obstacle course. If the
disciplinary and setting-up exercises are given in the im-
mediate vicinity of the obstacle course, these exercises will be
given as the unit marches in a large square about the
instructor.
(a) March on toes in quick time.
(b) March, raising knees chest high, in quick time.
(c) Assume the squatting position with hands on hips and
march in quick time.
(d) March in double time.
(4) Exercises in running , jumping , vaulting (8 to 10 min-
utes). — See section VH, chapter 2.
(a) If the unit has not received instruction in overcoming
the various obstacles, it will be taken to one of the obstacles
not previously practiced. The instructor explains and dem-
onstrates how to get beyond the obstacle and has the men
practice three or four times, as many men practicing at the
same time as the width of the course will permit. Then the
instructor commands follow me and leads his unit oh a run,
the length of which depends upon the condition and training
of the men.
(b) If the unit has already received instruction in over-
coming all the obstacles, the instructor will have each man
run the entire course. The number running at one time
is dependent upon the width of the course. When all have
finished he commands follow me and leads his unit on a run.
(5) Personal contests and group games, — As stated in para-
graph 6, the time devoted to marching and exercises while
marching, and work on the obstacle course should be devoted
to personal contests or group games on alternate days. A
model schedule for this type work is —
57
40-41
PHYSICAL TRAINING
(a) Personal contests (about 5 min.) . — Divide the unit into
groups for a contest in Indian wrestling (par. 76a) . Hun an
elimination contest within each group to select a champion.
Then run off an elimination tournament with these men to
determine the unit champion.
(b) Group games (about 10 min.). — Divide the unit into
groups of an equal number of men (about 12 to a group)
or use squad organizations in forming relay teams. Conduct
one running relay race (par. 78) and one jumping relay race
(par. 79).
b. Afternoon period (1 hr.). — (1) Informal calisthenics or
loosening-up exercise (5 min.) . — In order to “warm up’%
each soldier individually takes a few exercises, such as swing-
ing th,e arms, bending the trunk, kicking legs high in the air,
walking in squatting position and double-timing in place.
(2) Personal contests (15 min.). — Pair off all men and run
off the following three personal contests in the order given:
rooster fight, back-to-back tug, and Roman wresting, match-
ing winners against winners and losers against losers. (See
par. 76 ?, d, and i.)
(3) Group games (40 min.) . — For the first 10 minutes, run
off a relay using the circle method (par. 78c). For the re-
maining 30 minutes, play mass volley ball (par. 81b (6) ) .
(4) Tests. — Usually one afternoon a week should be devoted
to administering tests in order to indicate to the instructor
the progress of his unit and to the individual soldier the
improvement in his condition or ability.
■ 41. Model Schedule for the Trained Soldier. — a. Gen-
eral. — The physical training course for the trained soldier
differs from that for the recruit in that its aim is more for
the purpose of keeping the already trained men fit and pre-
pared for any emergency rather than for instruction. The
time required for physical training for the trained soldier
can be considerably less than that required for the recruit.
In the model schedule given below, the daily morning period
is 15 minutes and the afternoon period 30 minutes. At least
two afternoon periods per week should be scheduled.
b. Morning period (15 min.). — (1) This period is devoted
to setting-up exercises alternating with running, jumping
58
PHYSICAL TRAINING
41
and climbing (work on the obstacle course) , personal contests
and group games. The setting-up exercises should be sched-
uled every other day. Work on the obstacle course should
be alternated with personal contests and group games and
scheduled on the day setting-up exercises are not held. For
example, schedule setting-up exercises Monday, Wednesday
and Friday; work on the obstacle course Tuesday; group
games on Thursday.
(2) A model schedule for one period of setting-up exercises
is shown below.
(a) Arm exercise, paragraph 74a (8).
(b) Leg exercise, paragraph 74b(9) .
(c) Trunk exercise (turning), paragraph 74c(5).
(d) Neck exercise, paragraph 74/(5).
(e) Balancing exercise, paragraph 74^(5).
(/) Coordinating exercise, paragraph 74M5).
(g) Combined exercises, paragraph 74z(8), (11), (18), (26),
(28), and (30).
( h ) Breathing exercise, paragraph 74/(5).
(3) The following example is given to illustrate the work
scheduled for the period to be spent on the obstacle course:
(a) Have all men perform V warming up” exercises at will
for the first 5 minutes.
(b) Have all men run the obstacle course against time.
They may be required to carry rifles or some other piece of
equipment, or may run the course wearing light packs.
(c) After all men have completed the obstacle course, have
them take a short run.
(4) The following example is given to illustrate the work
scheduled for the period to be spent in personal contests and
group games.
(a) For the first 5 minutes conduct contests in back-to-
back tug and back-to-back push (see par, 76).
(b) For the last 10 minutes conduct a relay in footfall kick-
ing using the shuttle method (par. 78b) . Have all men take
a short run.
c. Afternoon period (30 min.). — (1) Informal calisthenics
or “loosening-up” exercises at will for the first 5 minutes.
(2) Have all men participate in mass soccer for remaining
25 minutes (see par. 81) .
59
CHAPTER 4
RIFLE EXERCISES
■ 42. General. — a. The object of these exercises, which may
also be performed with wands or bar bells, is the development
of the muscles of the arms, shoulders, and upper back, and,
by accustoming the men to the weight of the rifle, to develop
that “handiness” so essential to its successful use.
b. When these exercises are combined with movements of
the other parts of the body, they serve as a splendid, though
rather strenuous, method for the all-around development of
the men. As the weight of the piece is considerable, instruc-
tors are cautioned to be reasonable in their demands. Far
better results are obtained when these exercises are per-
formed at commands than when they are grouped and
performed for spectacular purposes.
■ 43. Starting Position. — a . All the exercises start from the
starting position, which is the low extended arm horizontal
position of the rifle in front of the body; the right hand grasps
the small of the stock and the left hand the barrel; the
knuckles are turned to the front and the distance between
the hands is slightly greater than the width of the shoulders
(fig. 25).
60
PHYSICAL TRAINING
43-44
t>. This position is assumed at the command 1. starting,
2. POSITION. At the command position, the piece is brought
to the port and lowered snappily to the front horizontal.
Figure 25 .
c. To recover the position of order, command: 1. orler,
2, ARMS. The piece Is first brought to the port and then to
the order.
■ 44. Arm Exercises. — a. Assume the starting position (fig.
25) ; all exercises are in two counts.. The movement begins
at the command exercise, and is discontinued at HALT.
(1) Raise piece to front, extended arm horizontal.
(2) Raise piece to high overhead, extended arm horizontal.
61
453898 ° ■
44
PHYSICAL TRAINING
(3) Raise piece to 'side horizontal, right or left (fig. 26).
(4) Raise piece to front perpendicular, right or left hand
up (fig. 27) .
Figure 26.
(5) Raise piece to front bent arm horizontal, waist high.
(6) Raise piece to front bent arm horizontal, shoulder high
(fig. 28).
62
PHYSICAL TRAINING
44
(7) Raise piece to rear bent arm horizontal, on shoulders
(fig. 29).
(8) Raise piece to front bent arm horizontal, shoulder
high, arms crossed, left over right or vice versa.
Figure 27.
(9) Raise piece to low side perpendicular, right or left, left
or right hand up (fig. 30) .
(10) Raise piece to high side perpendicular, right or left
(fig. 31).
63
44-45
PHYSICAL TRAINING
b. From front bent arm horizontal, shoulder high:
(1) Thrust piece forward, upward, downward, or sideward,
right or left.
(2) Thrust piece upward from rear, bent arm horizontal.
Figure 28 .
c. From high extended arm horizontal: circle piece from
right to left, or from left to right. Describe complete circle
parallel with the front of the body.
■ 45. Arm Combination. — The following exercises consist of
four movements, the third carrying the piece back to the
64
PHYSICAL TRAINING
45
first position, and the fourth to the starting position; in other
words, the piece is carried back in reverse order at three and
four.
a. Raise piece to high extended arm horizontal; flex to the
bent arm horizontal in front of shoulders and return in re-
verse order.
b. Same as above, except that the piece is brought to the
shoulders in rear of head.
65
45
PHYSICAL .TRAINING
c. Raise piece as in a above, lower to right horizontal, and
return in reverse order.
d. Same, left.
e. Raise piece to front bent arm horizontal, shoulder high;
thrust piece upward, and return in reverse order.
Figure 30 .
f. Same, thrusting piece forward or sideward right or left.
£f. Raise piece to front extended arm perpendicular, right
hand up; reverse, bringing left hand up; reverse again and
lower.
h. Raise piece to low side perpendicular, left hand up;
change to high side perpendicular, right hand up; return in
reverse order.
66
PHYSICAL TRAINING
45-46
i. Same on the left.
j. Raise piece to front extended arm horizontal; cross and
bend arms to front bent arm horizontal right over left; re-
turn in reverse order.
k. Raise piece to front bent arm horizontal, arms crossed,
right over left; change by “crossing left over right; reverse and
down.
Figure 31 .
■ 46. Arm, Leg, and Trunk Combinations. — a. From the
starting position, each exercise in two counts:
(1) Raise piece to front extended arm horizontal and bend
knees quarter, half, or full.
(2) Raise piece to high extend arm horizontal and raise on
toes.
(3) Raise piece as in (2) above and bend trunk forward.
(4) Raise piece to rear bent arm horizontal on shoulders
and bend trunk forward.
67
46
PHYSICAL TRAINING
(5) Raise piece to front perpendicular, left hand up, and
bend trunk sideward right (fig. 32).
(6) Same to the left, right hand up.
(7) Raise piece to high Bide perpendicular and bend trunk
sideward left.
Figure 32.
(8) Same, piece on the left, bending trunk to the right.
b. Prom front bent arm horizontal, shoulder high —
(1) Thrust piece forward or upward and bend knees,
Quarter, half, or full.
(2) Raise piece forward and upward and bend trunk for-
ward.
(3) Thrust piece sideward right and bend trunk sideward
left.
(4) Same reversed.
68
PHYSICAL TRAINING 40
(5) Thrust piece forward and twist body to the left or
right.
(6) Thrust piece upward and bend trunk backward.
(7) Thrust piece upward and hop to side straddle.
(8) Thrust piece forward or upward and lunge forward
right or left.
Figure 33.
(9) Thrust piece upward or forward and lunge obliquely
forward right or left.
(10) Thrust piece sideward left and lunge sideward right
or left.
(11) Thrust piece upward and lunge backward.
(12) Thrust piece downward; lunge forward and bend body
forward (fig. 33).
69
PHYSICAL TRAINING 46
(14) Thrust piece side right and lunge and bend trunk
sideward left (fig. 35) .
47
PHYSICAL TRAINING
■ 47. Rifle Drill Combination. — This combination is com-
posed of three groups, each group containing four exercises,
and together they form a combination which can be adapted
to music. Each exercise is composed of four movements and
should be executed four times, twice to the right and twice to
the left, alternately. The third position always corresponds
to the first, and the fourth to the starting position. When
performed to music it is advisable to employ “two-four” time,
Figure 36 ,
allowing two beats to every movement, or four measures to
an exercise, the action occurring on the first beat and a pause
in position during the second beat If this is done and the
tempo is made to suit the movements, it will be possible to
execute the exercises with precision and vigor, and slurring a
movement for the sake of keeping time will be eliminated.
Every group should be preceded by an introduction of four
72
PHYSICAL TRAINING
47
measures. All exercises begin and end with the first or start-
ing position (fig. 25) .
a. First group . — (1) First exercise . — Counts 1-2. Raise
piece to bent arm front horizontal, shoulder high, and stride
forward right (fig. 36).
Figure 37.
3-4. Face to the. left on both heels and extend piece up-
ward (fig. 37) .
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
73
47
PHYSICAL TRAINING
(2) Second exercise . — Counts 1-2. Raise piece to extended
high horizontal, and stride sideward right (fig. 38).
Figure 38,
74
4 :
rs
PHYSICAL TRAINING
47
3-4. Face about on heels and swing piece down and up to
high side perpendicular on the right (fig. 41) .
II
n.
Figure 41.
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
453898° — 41-
*0
77
47
PHYSICAL TRAINING
(4) Fourth exercise . — Counts 1-2. Raise piece to extended
high horizontal, and stride obliquely forward right (fig. 42),
Figure 42.
78
PHYSICAL TRAINING
47
3-4. Lunge obliquely forward right and raise piece to right
oblique, left hand at shoulder (fig. 45),
Figure 45.
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
81
47
PHYSICAL TRAINING
(2) Second exercise . — Counts 1-2. Raise piece to a high
perpendicular on the left, left hand up, and bend trunk side-
ward right (fig. 46).
Figure 46.
82
PHYSICAL tRAI&iNG
47
3-4. Lunge sideward right and swing piece down and up to
right, high perpendicular, right hand up (fig. 47).
Figure 47.
5-6. Resume first position.
7-8. Resume starting position.
Repeat, left, right, left.
83
47
PHYSICAL TRAINING
(3) Third exercise . — Counts 1-2. Raise piece to high
extended arm horizontal and bend trunk backward (fig. 48) .
liGUKE 48,
84
PHYSICAL TRAINING
47
3-4. Lunge forward right, and swing piece to side horizon-
tal, left hand to the rear (fig. 49) .
Figure 49.
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
85
47
physical training
(4) Fourth exercise . — Counts 1-2. Raise piece to right
high perpendicular and side step position left (fig. 50).
Figure 50.
86
PHYSICAL TRAINING
47
3-4. Lunge sideward left and swing piece to left high
perpendicular (fig. 51).
Figure 51 .
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
87
47
PHYSICAL TRAINING
c. Third group . — (1) First exercise . — Counts 1-2. Raise
piece to front bent horizontal, arms crossed, left over right;
lunge sideward right and bend trunk sideward right (fig. 52) .
Figure 52.
88
PHYSICAL TRAINING
47
3-4. Extend right knee and bend trunk to the left, bending
left knee and recrossing arms, righkover left (fig. 53).
F
-
Figure 53.
5—6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
89
PHYSICAL TRAINING
47
3-4. Raise trunk, turn to the left on both heels and extend
piece overhead (fig. 55).
Figure 55.
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
91
47
PHYSICAL TRAINING
(3) Third exercise . — Counts 1-2. Raise piece to high hori-
zontal; lunge forward right (fig. 56).
Figure 56.
92
47
PHYSICAL TRAINING
(4) Fourth exercise , — Counts 1-2. Raise piece to high ex-
tended horizontal and hop to side straddle position (fig. 58)..
Figuee 58.
94
PHYSICAL TRAINING
47
3-4. Bend trunk forward and swing piece to extended low
horizontal, left hand between legs, right hand forward
(fig. 59).
Figure 59 .
5-6. Resume first position.
7-8. Resume starting position.
Repeat left, right, left.
95
CHAPTERS
SWIMMING, LIFESAVING AND WATER SAFETY
Paragraphs
Section" I. Swimming.: .... 48-60
H. Idfesaving and water safety 61-66
Section I
SWIMMING
■ 48. Swimming as a Military Accomplishment. — a. Ia the
past, many soldiers have lost their lives through their in-
ability to handle themselves successfully in the water. This
has been due to ignorance of the simplest methods of swim-
ming and water safety. Furthermore, lack of experience and
confidence in the water, on the part of many soldiers, has fre-
quently seriously handicapped or caused the complete failure
of attempted maneuvers. Present-day warfare, with its sub-
marine attacks on troop ships, its battles over flooded areas,
and across streams and canals, has given a new emphasis to
the importance of swimming in the training of a soldier.
b. All soldiers should receive instruction and training in
swimming, both without and with equipment, to give them
the confidence which comes from actual experience in the
water. Soldiers who have been properly instructed should
be able to ford streams, participate in landing operations, and
take care of themselves in the water in emergencies.
c. The buoyancy of the full pack will furnish consider-
able support to a man in the water for a short time, making
swimming a short distance relatively easy. The light pack has
little, if any, buoyancy and is a hindrance instead of an aid.
Therefore, as soon as a soldier has acquired an elementary
knowledge of swimming, he should be given practice in swim-
ming with a gradually increasing amount of equipment until
he is able to negotiate a reasonable distance in the water
PHYSICAL TRAINING
48-49
without becoming exhausted or without damaging his
equipment*
cL Although it would be desirable for every soldier to be an
expert swimmer, this state is hardly to be expected. A most
valuable beginning can be made, however, by selecting those
swimming activities which have most military value and
striving for a reasonable degree of proficiency in them. Such
activities should include —
(1) A good working knowledge of the most useful funda-
mental strokes.
(2) The ability to swim short distances with arms or legs
only.
(3) The ability to swim a short distance when fully dressed
and when carrying equipment.
(4) A fair knowledge of the fundamentals of personal safety
and self-defense in the water.
(5) A fair knowledge of the methods of rescuing those in
peril of drowning and of reviving those who have nearly
drowned.
(6) At least some elementary experience in competitive
swimming activities for their recreational value.
e. Instruction in diving is unnecessary since diving has no
military value. Normally, a soldier will never be forced to
take to the water by diving.
■ 49. Swimming Strokes. — Of all the accepted fundamental
strokes, only four have real military value. These are the side
stroke, the back stroke, the breast stroke, and the trudgeon
stroke.
a. The side stroke is the most valuable stroke for lifesaving
since it is the one that is used in the cross chest carry of a
victim. This carry is by far the most secure, most useful, and
easiest to effect.
b. In the back stroke the body is maintained in the easiest
floating jx) sit ion. It is therefore the best stroke for a tired
swimmer. It is also a good stroke for swimming with full
equipment since the buoyancy of the pack in its normal
position on the back helps to support the body.
c. The breast stroke is the oldest of the fundamental strokes.
It is useful in reconnaissance or when unexpectedly upset in
97
49-51
PHYSICAL TRAINING
deep water, since its position in the water is the one most
naturally assumed when attempting to get one's bearings. It
is also very useful in the “tired swimmer’s” carry in lifesaving.
d. The trudgeon stroke is a very powerful and serviceable
stroke. It was used for racing prior to the invention of the
faster crawl stroke. It is still to be reckoned as a fast and
efficient stroke, far less difficult to master than the crawl
stroke, and far less tiring to the average swimmer.
■ 50. Methods of Teaching the Fundamental Strokes. — a.
Each of the strokes discussed above lends itself readily to mass
methods of instruction, which are necessary if large numbers
are to be taught in a short period of time. Each stroke cam
and should be, taught first by drill on land and then by drill in
the water.
b. Land drills are of immense value because it is manifestly
easier for the pupil to grasp the mechanics of a stroke when
he is on dry land and not struggling for air. Once the land
drill is mastered the instruction can be transferred easily to
the water.
c. In the description of the land and water drills which
follows, the cadence system is used, that is, counts are used
and the action of the arms, hands, legs and feet for each count
is described. The land drill is further broken down by analy-
sis of one arm and one leg at a time. Every effort is made
to explain the proper mechanics of each stroke with the
proper timing for each action. Numerous photographs are
included to illustrate further and classify these mechanics.
■ 51. Facilities. — a. A word should be said about facilities
for swimming instruction. A natural shelving beach with
gradually deepening water is desirable. The water in the
shallow area, where the beginner’s instruction will take place,
should be about to 4 feet deep. If the water is too deep,
a crib may be built supported on piers or by floats.
b. The water itself should be warm, 78° being ideal. It
should be clean and sanitary.
c. Rubber air-inflated tubes, kick boards, and other aids
are useful but not necessary. lifesaving equipment, such as
ring buoys, a long pole, etc., should be on hand.
98
PHYSICAL TRAINING
52-53
■ 52. Breathing. — a. Proper breathing while swimming is
probably the most difficult part of the swimming instruction
for the beginner to master. He cannot take a breath at any
time he pleases, because his mouth or nose is under water or at
least covered by splashing water during a great part of the
time he is swimming.
b. Furthermore, it is difficult to inhale while swimming,
even when the mouth and nose are above water, due to the
increased pressure on the swimmer’s chest caused by his sub-
mersion in the water.
c. Exhaling under water, which is essential, is also very
difficult to master because of the perfectly natural reluctance
of the body to exhale into and against the pressure of water.
Man was not intended to breathe easily in the water. Only
practice will overcome this natural condition.
d. Three elements are necessary for the mastery of correct
breathing in the water.
(1) To time the inhalation so that it occurs at that point
when the mouth and nose are above water. This period when
the mouth and nose are clear is often very short — not over
one-fifth of a second in some strokes.
(2) To breathe in quickly and fully, through the mouth
only, in a gasping manner in order to completely fill the lungs
in the brief period that the nose and mouth are above water.
(3) To exhale under the water through the mouth and nose.
It is especially important that this exhalation commence
immediately after the inhalation in order that all the air will
be expelled by the time that point in the stroke is reached
when another inhalation occurs. The breath must be exhaled
by a steady , forceful , and continuous pressure , sustained by
the contraction of the abdominal muscles , thus causing the
diaphragm to press upward , forcing the air out of the lungs.
Likewise it is important that the air be expelled through the
nose as well as the mouth in order that a steady outward
pressure exists, in the nasal cavity, thus preventing water
from entering the nose and sinuses.
■ 53. Instructing the Beginner. — a. A nonswimmer is gen-
erally fearful of the water because he is unable to breathe
while attempting to swim and also because he is not con-
99
53
PHYSICAL TRAINING
vinced that his body is naturally buoyant. He therefore tries
to climb high out of the water with the result that he tightens
all his muscles, exhausts himself quickly, and creates general
discomfort for himself. He must therefore be convinced of
two things: first, that he can breathe while in the water, and
second, that he can stay on the surface if he will relax and
lie on the surface and keep moving.
b. The following exercises are logical steps in the instruc-
tion of beginners. For best results, each instructor v should
have a group no larger than a platoon, but a much larger
group per instructor may be handled if necessary, provided
the facilities permit. In the description of each exercise, it
is assumed that the depth of the water is about 3% feet.
(1) Divide the group into pairs and have them stand in
the water facing each other about 6 feet apart. At the com-
mand ready, each man inhales deeply and quickly through
the mouth only and then partially exhales. At the command
go, each man lowers his head, eyes open, below the surface
of the water and walks towards his partner, clasping the right
hand of his partner. Then each raises his head above the
water and assumes the standing position. This exercise
should be repeated until all men do it easily.
(2) Have the group stand in a line facing the instructor,
each man placing his hands on his hips, thighs, or knees so
that his chin is just above the surface. Then have each man
inhale quickly and deeply through the mouth only, lower his
face into the water at once, so that his eyes are just under the
surface, then forcibly exhale all of the air in his lungs through
his mouth and nose, and then raise the head and inhale.
Repeat. Repeat again twice with but one inhalation for the
two dips. Also repeat while gradually increasing the number
of dips, making each exhalation under water.
(3) Have the group stand in a line with about 3 feet
between men. Each man then extends both arms in front
of him upon the surface of the water. He. then inhales
quickly and fully through the mouth, lowers his face into
the water, holds his breath, and then shoves off from the
bottom, allowing his body to stretch out fully upon the water.
He maintains this position for a few seconds only and recovers
to the standing position before his forward momentum is lost.
100
PHYSICAL TRAINING
53-54
To recover to the standing position, he doubles his knees
under his body and at the same time sweeps his arm down-
ward. This brings the body to the upright position. He then
extends his legs and stands up. This exercise should be
repeated until each man can do it easily.
(4) This exercise is identical to the exercise in (3) above
except that each man exhales fully under water, through his
mouth and nose, when gliding forward, recovering as soon as
all his air is expelled. This should be repeated until each
man can do it easily.
(5) Have the group stand in a line with about 3 feet
between each man. Each man then inhales deeply, holds
his breath and shoves off from the bottom while lying back
on the water, head drawn down against the chest, back
straight. He should hold this position for a few seconds only,
and then recover by doubling up and throwing his arms
forward until his body assumes the erect position and then
stand up. In performing this “floating” exercise, the arms
should be relaxed along the sides, palms of hands down and
the entire arm on the surface of the water. This exercise
should be repeated until each man can lie back on the water
and float comfortably for a few seconds. (Even those rare
individuals who cannot float motionless are able to lie flat
in this position for a few seconds due to the body momentum ‘
along the surface.)
54. Instructions in the Fundamental Strokes. — a. For
instructions in the various fundamental strokes, to obtain
the best results, each instructor should have a group no larger
than a platoon.
b. The instruction that follows is given as though the
instructor were instructing a single pupil. Obviously, each
man in his group performs the exercises at the same time as
every other man. The instructions are given in outline form
for simplicity and clarity.
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55
PHYSICAL TRAINING
■ 55. Side Strokes. — a. Land drill. — (1) Starting position
(fig. 60). — Stand erect with the right arm overhead, palm of
hand facing right, left arm at side of body, palm against the
thigh.
Figure 60. — Starting position, side stroke.
PHYSICAL TRAINING
55
(2) Arms (fig. 61). — (a) At one, the right arm sweeps
downward laterally without bending, until the hand is about
8 inches from the thigh; then the right elbow is bent and held
close to the side, while the palm of the hand is brought up
close to and across the chest to a point directly in front of
the right shoulder. Just after the right arm starts down-
ward, the left arm is bent at the elbow and the palm of the
Figure 61.* — Arms, side stroke.
hand is swept upward across the chest to a point almost
touching the right hand when that hand reaches the *point
in front of the right shoulder. Both hands reach this posi-
tion at the same time.
(b) At two, the right hand is pointed upward and the
right arm extended to the starting position while the left
arm is straightened and swept downward in front of the chest
103
55
PHYSICAL TRAINING
to the starting position. . In the downward movement of the
left arm the palm faces downward with the thumb toward
the body.
(3) Legs . — Since only one leg can be used at a time in the
drill, the explanation is given separately for each.
(a) Right leg . — At one, the right leg is raised exactly as if
to step forward, knee raised to the height of the hip, lower
104
Figure 62. — Right leg, side stroke forward,
PHYSICAL TRAINING
55
leg hanging perpendicular (fig. 62 ® ) . At two; the right knee
is first straightened fully with foot reaching well forward
(fig* 62 ©) and then the entire leg is swept downward to the
starting position (all this in one motion).
Figure 63. — Left leg, side stroke.
105
55
PHYSICAL TRAINING
(b) Left leg. — At one, the left knee is bent about 90°
so that the heel is raised to the rear (fig. 63) . The thigh does
not move. At two, the left leg is swept down to the starting
position. The thigh does not move.
(4) Arms and legs . — Practice with the arms only at first
until the timing is acquired and then practice using both
Figure 64. — Side stroke, both arms and right leg.
arms and the right leg; then both arms and the left leg.
(See fig. 64 for the position of both arms and the right leg
at the completion of one.)
b. Water drill . — (1) Arms . — In shallow water, bend knees
until the shoulders are at the water level. Turn sideward
and practice the arm stroke as in the land drill while walk-
ing along the bottom. Give attention to turning the palms
106
PHYSICAL TRAINING 55-56
to "grip” the water on their downward motion and into a
"knife blade” so as to cut the water on their recovery.
(2) Legs . — Using a support (kick board, a partner, or the
edge of pool or float) , practice the leg action as in the land
drill except working both legs together. Do not allow the legs
to sweep past each other on their recovery to the extended
position. This leg action is commonly called the "scissors
kick.”
(3) Arms and Zeps.— (a) Swim the side stroke with a sup-
port (a partner or an inflated tube) until the timing is mas-
tered. The head is' held in a natural position with the right
ear submerged and the chin turned slightly upward. Inhale
through the mouth during the leg drive and exhale through
the mouth and nose throughout the rest of the stroke. It is
easy to breath in the side stroke, since the mouth is not neces-
sarily under the water at any time unless in rough water.
(t>) Swim as in (a) above except without the support. Try
to take advantage of the "glide” by holding the extended posi-
tion a brief moment.
Note. — The side stroke can be swum on either side; to swim it on
the left side, simply reverse all of the actions described above.
c. Over-arm side stroke . — The only change from the regu-
lar side stroke is to bring the top (left) arm forward out of
the water instead of bringing it across and close to the chest.
■ 56. Trttdgeon Stroke. — This stroke develops from the over-
arm side stroke ; that is, after the kick, turn to prone position,
face down; bring right arm straight through water to side of
right thigh, at the same time bringing left arm over water to
extended position. During these operations the legs are idle,
holding the same position as at finish of the kick. The right
arm then comes forward over water, the left arm at the same
time sweeping back through the water. The kick is executed
as the right hand hits the water while the body is rolled on
the right side and breath is taken quickly. Exhalation is
made through the water, for the mouth goes under water
when the swimmer rolls back to prone position for the right
arm pull. This is nothing more than the over-hand side
stroke, with the other arm also brought forward over water.
Only one kick is given in each 2 -arm cycle, as in the side
107
56-57
PHYSICAL TRAINING
stroke. The kick is also executed at the same time as in the
side stroke; that is, as the right arm extends. This stroke
may also be reversed to roll on the left side, kicking as the left
arm extends.
■ 57. Elementary Back Stroke. — a . Land drill . — (1) Start-
ing position . — Stand erect with arms at sides, head drawn
downward so that the chin nearly rests on the -chest.
Figure 65. — Arms, back stroke.
(2) Arms (fig. 65). — (a) At one, turn the palms outward
with thumbs to the rear and raise the arms nearly shoulder
high, elbows straight throughout; turn palms downward as
the arms reach the shoulder high position.
(b) At two, sweep the arm downward to the starting posi-
tion, elbows straight throughout
108
PHYSICAL TRAINING
57
(3) Legs (fig. 66) . — (a) At one, raise the right leg (start-
ing the movement when the arms are about half way upward
toward the shoulder high position) by bending the knee and
raising it slightly forward and to the right side, lower leg
vertical (fig. 66®).
(b) At two, reach out with the foot, extending the leg (fig.
66©) and sweep the leg back to the starting position.
453898° — 41 8
109
57
PHYSICAL TRAINING
(c) Repeat the same movements with the left leg, alter-
nating with the right leg.
Note. — The entire leg movement should be one continuous move-
ment. The back should be kept straight throughout, not bending
as the legs are drawn up.
(4) Arms and legs . — Practice at first with the arms only,
then with the arms and the right leg and then with the arms
and the left leg.
b. Water drill . — (1) .47ms. — (a) Stand in shallow water;
stoop until the water is shoulder high; extend arms forward
with the hands a few inches under the surface, keeping the
body erect. Turn the palms outward (thumbs downward)
and sweep arms backward through the water to a line about
even, with the shoulders; then rotate the hands so that the
palms face forward; and then sweep the arms forward to the
starting position.
(b) Lean backwards, holding the head tucked downward
toward the chest, and push off from the bottom. Swim with
the arm action described above for one or two strokes (hold-
ing the breath) and then stand up.
(2) Legs. — Using a support, lie back and push off as in
(1) (b) above and practice the leg action as in the land drill
except that both, legs work together . This kick is commonly
called the “inverted frog kick.”
(3) Arms and legs. — (a) Using a support, swim by combin-
ing the legs and arms. The breath is inhaled through the
mouth immediately after the leg drive and exhaled through
the nose and mouth during the rest of the stroke.
(b) Swim as in (a) above without support. Take advan-
tage of the “glide” by holding the extended position a brief
moment.
Note. — In the back stroke, the propelling action is a combined
action of the arms and legs together . Do not tilt the head back-
wards since this allows water to run into the nose. Hold the back
straight throughout. The turning of the palms outward on moving
the arms to the side horizontal gives support by pressing downward
on the water without hindering the progress of the body materially.
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PHYSJCAli TRAINING
58
■ 58. Breast Stroke.— a. Description . — The breast, stroke
consists, roughly of, first, a -short pull of the . arms; the legs
remaining extended motionless; second; a doubling up, as the
arms are folded in and the legs bent in preparation for a
kick; and tl$r*£ and arms,
as the leg drive ismadel '• V- : ‘v - .h/'I; i
b. Propuld'071.-^ About two- thirds of, tlfe propdling power
in this stroke comes from tbh'leg ^driv e, comfi^ called, the
“frog kick.” The arms are used more 1 for support, the pull
being less than half of a full sweep. Should' fee arm pull be
extended past' fee shoulder line, .the head is driven under
water and breathing becomes extremely difficult. •
c. Breathing .- -The breath is taken quickly ’ through the
mouth as fee arms start to pull, the head being tilted back-
ward at the same time. The exhalation begins immediately
after the breath is taken and the air is forced out as described
in the breathing exercises. During exhalation the head may
be dropped to a. natural position, but beginners will generally
breathe more easily if the chin, is held forward during the
entire stroke.*
Ill
68
PHYSICAL TRAINING
d. Land drill . — (1) Starting position (fig. 67) .—Stand erect
with arms extended in front at shoulder height, palms down-
ward, thumbs touching.
P’igure 67. — Starting position, breast stroke.
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PHYSICAL TRAINING
58
(2) Arms (fig. 68). — (a) At one, turn the palms outward
and sweep the arms backward to a position slightly short of
the side horizontal, at the same time tilting the head back-
ward (fig, 68®) , Breath is inhaled here,
113
(c) At three, extend the arms to the starting position.
(3) Legs,' — (a) At one, the legs remain in the starting posi-
tion.
1X4
(b) At two, roll the palms downward, press the palms and
forearms downward and inward, and bring the elbows close
to the sides with hands in front of the chest (fig. 68®).
These motions are continuous.
PHYSICAL TRAINING
PHYSICAL TRAINING
58
(&) At TWO, raise the right knee slightly to the right oblique,
at the same time raising the heel to the rear (fig. 69®).
(c) At three, reach out sidewards with the foot, straight-
ening the leg, and sweep the right leg back to the starting
position (fig. 69©).
(d) Repeat the same movements, alternating with the left
leg.
Note. — T he arm and leg movements are done in a continuous
manner with no pausing at the various counts.
Figure 70.
(4) Arms and legs . — Combine the arm movements with
the leg movements using first the right leg and then the left.
(See fig. 70 for the position of arms and right leg at two.)
(5) Breathing . — Inhale on the count of one, as the head
tilts back. Exhale during the remainder of the stroke.
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PHYSICAL TRAINING
e. Water drill — (1) Arms. — (a) Stand in shallow water,
bending the knees until shoulders are at water level. Extend
the arms forward, hands about 3 inches under the surface.
(b) Practice the arm movements as in the land drill with
particular emphasis on keeping a “grip” on the water. Try
different speeds of movements to get the “feel” of this.
(c) Repeat the arm movements while walking along the
bottom.
(2) Legs. — Practice the movements of both legs together in
the same manner as described in land drill for each leg singly.
Do not draw the knees up under the stomach, but outward,
raising the heels high. Sweep the legs together in one con-
tinuous motion.
(3) Arms and legs. — (a) Using a support (a partner, rubber
tube, etc.) , practice the entire stroke.
(b) Without support, swim with the legs only, keeping the
arms extended forward.
(c) Without support, swim the entire stroke.
(4) Breathing. — Inhale as the arms sweep to the side hori-
zontal and the head is raised. The head is then lowered and
the breath exhaled during the remainder of the stroke. Be-
ginners may keep the head out of the water during the entire
stroke if this helps them to master the stroke more readily.
■ 59. Crawl Stroke. — a. General — The majority of persons
who think they swim the crawl stroke actually do not; instead
they swim a trudgeon, or a cross between a trudgeon and
crawl. For speed swimming no stroke equals the crawl, but
for general effectiveness, especially from a military viewpoint,
the trudgeon is superior. Condensed instruction in the crawl
stroke is included in this manual for those soldiers proficient
enough in swimming to master it.
b. Land drill. — (I) Starting position. — Stand with the right
foot slightly to the right oblique, the upper body bent forward
about 90°, the chin forward, the eyes to the front, the left
arm fully' extended forward, palm down, the right arm fully
extended to the rear, palm up.
(2) Arms. — (a) At one, bring the right arm forward with
a loose “flip” motion, a bent elbow leading and the hand drag-
ging. As the elbow reaches a position slightly forward of the
shoulder, straighten the arm and extend it fully forward; at
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PHYSICAL TRAINING
59
the same time turn the head quickly to the left and inhale
in a gasping manner through the mouth only; then imme-
diately turn the head back to the original position. (Exhala-
tion starts at once and continues throughout the rest of the
Stroke.)
(b) At the same instant that the right arm starts forward,
sweep the left arm backward, palm downward and elbow
straight or nearly straight, until it reaches the fullest exten-
sion to the rear (the palm will then be upward) .
(c) At two, reverse the arm motions, with no change in
the position of the head, so that the arms return to the
starting positions, thus completing a one-stroke cycle. In
this reversal, the left arm performs the mechanics described
above for the right arm and vice versa.
id) Since land drill should approximate actual water con-
ditions, and since the “drag” on the pulling arm in the water
is considerable, the arm that is brought forward should
reach the forward extension somewhat before the pulling
arm reaches the rear extension. The forward arm is held
momentarily in this extended position, thus creating the
“glide" which is so essential for good speed when in the
water. In other words, the arms do not simply interchange
positions in a “wind mill” action, but rather the “recovery”
is much more rapid than the “pull.*'
(3) Legs . — (a) Lie prone on the ground; place the hands
under the thighs, palms up, chin forward, legs straight, and
feet normal.
(b) Move the legs up and down alternately, keeping them
close together and keeping the knees loose so that they bend
and straighten in a swinging movement originating in the
thighs and not in the knees . The ankles are kept loose and
each foot is rotated inward on the up-swing. The vertical
spread of legs measured at the ankles should be from 10 to
14 inches. The rapidity of movement should be about six
beats to iy 2 seconds. (Sprinting speed would be six beats
to 1 second).
Note. — Most beginners have a mental picture of a crawl kick of
exaggerated speed and in trying to execute this, they kick only from
the knees. They should be cautioned not to do this, but instead
to drive from the thighs, being sure that the knees move up and;
down while kicking.
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PHYSICAL TRAINING
(4) Arms and legs . — It is difficult to combine the arm and
leg action of the crawl stroke in land drill. Whenever this is
attempted, the results are so unsatisfactory that no attempt
is made here to describe any method.
c. Water drill. — (1) First step . — Stand in water about waist
deep. Bend forward and walk through the water while prac-
ticing the arm stroke as described for land drill, holding
the face just above the water. Repeat this same exercise,
holding the head so that the face is just under the surface
except during inhalation. Inhale and exhale as described
for land drill.
(2) Second step . — Push off into a prone floating position,
arms extended forward, the chin forward, back slightly,
arched, and practice the leg kick as described for land drill..
The breath must be held in this exercise so do not exceed
20 seconds at one time. Repeat until able to move forward
easily. Then repeat this exercise, adding the arm stroke and
breathing after a few leg kicks. At first make only two or
three arm stroke cycles, then stop and start over. Continue
until able to swim the complete stroke in good form, that is,
with the body flat on the water, with no roll from side to
side (only the head turns on inhalation) , and with the legs
beating rhythmically. Generally, the leg kick will readily
fall into a definite rhythm which is usually three beats to
each arm stroke, or six beats to the complete arm stroke
cycle.
■ 66. Notes for Instructors. — a. The purpose of this man-
ual will not allow a complete or thorough discussion of all the
various strokes or of the methods of instructing beginners.
For more detailed instruction of beginners or instruction in
strokes not included in this manual, any one of the many
excellent texts available on swimming should be consulted,
5. The instructor must guard against the men becoming
over-exposed or cold. The air and water should be warm.
At first, the time spent in the water should be about 15 min-
utes: This time may be lengthened gradually to from 30 to
45 minutes. Uncontrollable shivering and blue lips are signs
of over-exposure. Even in warm water, it is necessary to have
the men jump up and down or indulge in other warming-up
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PHYSICAL TRAINING
60-61
exercises occasionally. Water will cool the body off many
times faster than air at the same temperature.
c. Never allow the men to enter the water when overheated
or for an hour or more after eating.
d. Caution the men to dry thoroughly and put on warm
clothing when leaving the water.
e. Teach the men to “keep their heads,” in case of a cramp.
If seized by a cramp in the leg, one should kick more vigor-
ously; if it still persists, float and “rub out the cramp” with
the hands. In case of a cramp in the arm, float and rub it
out with the other arm.
Section H
LIFESAVING AND WATER SAFETY
■ 61. General. — a. In addition to knowing how to swim, every
soldier should have a fair working knowledge of lifesaving
and water safety. x This section contains the fundamentals
of these subjects. A thorough knowledge of the instructions
contained in this section, coupled with the ability to execute
the approaches, carries, releases and resuscitation, as de-
scribed, will permit the soldier to meet any emergency with
confidence.
b. The lifesaving motto, “1. Throw, 2. Row, 3. Go,” should
be the first thing taught a soldier. This motto means that a
man should enter the water for a rescue only after he has
exhausted all other possibility. It should be repeated over
and over again until it is firmly fixed in the soldier’s mind.
Frequently the would-be rescuer goes to the- aid of a victim
at once when other aids, such as ring buoys, heaving lines,
poles, boats, etc., are readily available. All too often this
error results in the drowning of both victim and rescuer.
c. Although instruction in lifesaving and water safety
should be given to all soldiers, only fairly strong swimmers can
be expected to master the carries, release methods, and other
phases of the water work. Even fairly strong swimmers will
frequently require special instruction in certain fundamentals,
the mastery of which is prerequisite to lifesaving work. These
fundamentals include the following:
(1) A strong scissors kick and a strong frog kick.
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61-63
PHYSICAL TRAINING
(2) The ability to breathe easily even in rough water.
(3) The ability to surface dive to a depth of at least 8 feet.
(4) The ability to swim under water with eyes open for 40
or 50 feet.
(5) The ability to tread water.
■ 62. Instructions in Prerequisite Fundamentals. — a. For
instruction in the scissors kick, see paragraph 55.
b. For instruction in the frog kick, see paragraph 58.
c. For instruction in the proper method of breathing, see
paragraph 53.
d. The surface dive is best made while swimming with the
breast stroke. It is made as follows:
(1) As the arms reach the side horizontal position, sweep
them forcibly downward and forward in a scooping action;
at the same time lift the buttocks high out of the water and
force the head down. These actions place the body in a
jackknife position with the head down in the water.
(2) Immediately, extend the legs upward forcibly; at the
same time, extend the arms downward, held together in front
of the head. y The face should always be directed down and
forward. This drive should send the diver down to a depth
of 8 feet or more before he has to pull with his arms or swim
downward.
e. Swimming under water is best accomplished by using a
modified breast stroke. The palms of hands are turned out-
ward more than usual at the beginning of the stroke. Dur-
ing the remainder of the stroke the palms are not pressed
downward. The body is kept under the water by pulling the
‘arms so as to keep the body down, while at the same time
moving forward.
/. Treading water is easily accomplished by the use of the
scissors kick or the frog kick while the body is in a vertical
position. The arms should not be used because they will be
needed for other purposes when rescuing a victim.
■ 63. Approaches. — a. Rear approach. — The safest approach
to a drowning person is from the rear. Swim to a poii^t
directly behind and close to him; quickly reverse your posi-
tion in the water by drawing the knees up under the body
and extending the legs forward beneath the victim. Lean
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PHYSICAL TRAINING
63
backward and seize the chin of the victim by shooting your
hand forward quickly over his shoulder and close to his neck
(figs. 71 and 72) . The chin is cupped firmly in the palm of
the hand, care being taken that no pressure is applied to
the throat. Use the shoulder of the victim for leverage by
resting your forearm upon it; draw his head up and hold
it securely against your upper arm and shoulder, at the
same time raising his body up toward the horizontal by
applying an upward pressure against his back with the elbow
121
64) without losing contact with him in making the shift.
(This method of approaching and getting under way is known
as the “chin pull.”)
b. Front surface approach . — When it is impossible to
approach from the rear, the rescuer may make a surface
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PHYSICAL TRAINING
63
approach from the front. Swim toward the victim, facing
him; reverse your position as previously described; reach in
with your right hand and grasp his right wrist, or with your
64
PHYSICAL TRAINING
■ 64. Carries.— An effective carry must permit the victim's
face to be carried above the surface at all times; it must keep
the victim at or near the horizontal position constantly; it
hiust enable the rescuer to control the victim; it must allow
the rescuer the greatest freedom of swimming movements con-
sistent with his position of close bodily contact; and it must,
above all, permit the rescuer to assume a safe position in
relation to the victim. The carries described below meet
these requirements. Carries are preceded by a proper
PHYSICAL TRAINING
64
approach, reversal of position, and getting the victim under
way as described above under approaches.
a. Cross-chest carry.*— (1) From the “chin pull,” reach
over the victim’s shoulder and across his chest with your
free arm and grasp his side just below the armpit (figs. 74
and 75). Hold him so that your hip is directly under the
small of his back, and the junction of his shoulder and head
is tight under your armpit. Swim on your side using the
scissors kick (preferably the inverted scissors) and the side
arm pull. The side arm pull is executed by pulling the arm
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453898 ° — 41 -
64
PHYSICAL TRAINING
outward in a shallow sweep rather than deep in the water.
The strokes should be short and rapid. In the "inverted
scissors” the under leg reaches forward and the top leg
backward. This kick prevents striking the victim’s body
with the top leg.
(2) The cross-chest carry should be mastered by all mem-
bers of a lifesaving class because it is by far the most secure.
b, Hair carry (fig. 76). — From the "chin pull”, place your
free hand on the crown of the victim’s head, fingers toward
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PHYSICAL TRAINING
64-65
his forehead and grasp a handful of hair. Depress the wrist,
straighten the arm, turn on your side and tow the victim,
using the side arm pull and scissors kick.
c. Tired swimmer's carry , — (1) In this carry simply swim
to the victim and tell him to lie on his back and place his
hands on your shoulders, with his arms straight and his legs
spread well apart (fig. 77). Swim the breast stroke, using
the frog or scissors kick, pushing the victim ahead of you.
Watch his face for signs of discomfort or panic.
(2) This carry is intended only for assisting a person who
has become exhausted. It should never be attempted on a
struggling person. '
■ 65. Release Methods. — a. General . — If the drowning per-
son is struggling violently so that it is impossible to subdue
him or to grasp him with safety, it is well simply to wait for
him to exhaust himself before attempting to make contact
with him. Never strike the victim under any circumstance.
Breaking holds by inflicting pain is impracticable. It may
work in practice, but a desperate man fighting for his life
will not be affected by such methods. Practice the proper
approaches so that you will be able to use them in emergen-
cies and thus avoid being caught in the hold of a drowning
person. The following release methods are effective, and it
is advisable to be familiar with them, but the use of the
proper approaches will lessen the danger of being placed
in such a position that the release methods become necessary.
Each of the release methods is followed by the proper turn
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65
PHYSICAL TRAINING
and the “chin pull” to get the victim under way. In all
releases, first take a quick “bite” of air and then submerge
botti yourself and the victim, effecting the release under
water. This is done because a drowning person will release
a hold more readily when submerged, his constant desire
being to climb to the surface to obtain air.
b. Front head hold . — In this hold you are grasped tightly
around the neck from the front (fig. 78). To release the
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PHYSICAL TRAINING
65
hold, tuck in your chin, take a quick “bite” of air, and sub-
merge yourself and victim. Place your hands against his
hips and push steadily and forcibly, straightening the arms;
at the same time pull your head down (fig. 79) . You can
readily free yourself from the strongest victim in a few
seconds. Keep contact with the victim, and as soon as you
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65
PHYSICAL TRAINING
are free turn his body with your hands (fig. 80 ) so that his
back is toward you; rise to the surface, effect the “chin pull”
and follow this with the cross-chest carry. Do not lose
contact with the victim at any time.
130
Figure 80. — Front head hold, the turn after release.
PHYSICAL TRAINING
65
c. Rear head hold . — In this hold you are grasped tightly
around the neck from the rear (fig; 81®). To release. the
hold, tuck in your chin, take a quick “bite” of air and sub-
merge both yourself and the victim. Grasp either one of the
victim's arms at the wrist with both pf your hands. Pull
his arm forcibly outward and lift it upward (fig. 81© ) . As you
131
65
PHYSICAL TRAINING
lift his arm upward, twist it outward and duck under it by
backing into it. In this way you will pull out of the hold of
the other arm (fig. 81®). Without losing contact with the
victim’s arm, go into the “chin pull” (fig. 81®) and then
convert this to the cross-chest carry.
Note. — I f the victim Is so powerful that you cannot duck under
his arm when it is raised because of his other arm being around
your neck, then release your grasp with the left hand if you are
holding his left arm and the right hand if holding his right arm;
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PHYSICAL TRAINING
65
place the released hand on the elbow of his upward arm and push
up on the victim's elbow and, at the same time, pull down on his
wrist. Retain your grasp on the victim’s arm; pull it down and
twist it toward his back, backing out under the arm. This will turn
his back toward you. Then proceed as described above. However,
the former method is far simpler and should always work.
d. Double-droitming release . — In this condition two people
are clinging together, each with a front head hold. To re-
lease them, swim to a point directly behind one of them and
place your hands on that one's chin. Raise one of your feet
over their locked arms, placing your heel against the shoulder
or chest of the farther victim (fig, 82) . Straighten your leg.
133
your leg.) Keep in contact with the subject you are now
holding; go into a “chin pull” followed by a cross-chest carry.
Having rescued the first victim, go after the other one in any
manner previously described.
134
■ 66. Drowning and Resuscitation . — a. General. — Being
under water for over 5 minutes is usually fatal, but an effort
to revive the apparently drowned should always be made.
It is very important that artificial respiration he started at
the earliest possible moment after the patient has been
removed from the water .
b. Procedure . — (1) Lay the patient face down, force his
mouth open, pull the tongue forward, "and remove false teeth,
juice, vomitus, or debris from his mouth and throat.
66
PHYSICAL TRAINING
(2) Raise him by the hips in order to drain the water from
his lungs.
(3) Lay him on his belly, preferably at a spot where his
head will be lower than his feet. One of his arms should be
extended over his head, the other bent at the elbow so that
his face can be turned on the side and rest on the hands.
(4) Kneel astride the patient's thighs, with your knees
placed at such a distance from his hips as will allow you to
assume the position shown in figure 85. Place the palms of
your hands on the small of his back with your fingers on his
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PHYSICAL TRAINING
66
lower ribs, your little fingers just touching his lowest rib,
with your thumbs and fingers in natural position and the
tips of your fingers out of sight just around the sides of his
chest wall. The heels of the hands should be placed as far
from the backbone as possible without slipping off.
( 5 ) With your arms held straight, swing forward slowly so
that the weight of your body is gradually brought to bear
upon the patient (fig. 86) . Do not bend your elbows. This
operation should take about 2 seconds.
137
66
PHYSICAL TRAINING
J6) Now immediately swing backward so as to remove all
pressure completely and suddenly (fig. 87) . -
(7) After about 2 seconds, repeat the operation. The cycle
of compression and release should take about 4 or 5 seconds
and should be repeated at the rate of 12 to 15 times per minute.
(8) Continue the operation without interruption until
natural breathing is restored, or until the subject is-iinques-
tionably dead. Remember, mahy patients have died because
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PHYSICAL TRAINING
66
artificial respiration has been stopped too soon. Always
continue the operation for 2 hours or longer.
(9) Aside from the resuscitation, the most valuable aid
that can be rendered is keeping the patient warm. After
artificial respiration has been started, have an assistant
loosen the clothing and wrap the patient in any clothing that
Is available. Use hot bricks, pads, heaters, or similar means,
but be sure the person is not burned by your treatment.
(10) When the patient revives, he should be kept lying
down and not allowed to stand or sit up; this will prevent
undue strain on the heart. Stimulants such as hot tea or
coffee, or aromatic spirits of ammonia, may be given as soon
as the patient is perfectly conscious.
(11) At times a patient, after temporary recovery of
respiration, stops breathing again; artificial respiration
should be resumed at once . „
(12) Due to the length of time this operation may be kept
up, one, two, or more operators may be necessary. A change
of operators can be made without loss of rhythm of respira-
tion. If this point is remembered, no confusion will result
when the change occurs and the respiratory count will be
kept even. The great danger is stopping artificial respira-
tion too soon. In many cases, breathing has been established
after 3 or 4 hours of artificial respiration, and there are many
instances where normal breathing has been reestablished
after 8 hours. The ordinary and general tests for death
should not be accepted ; a medical officer should make several
careful examinations at various intervals before the pro-
cedure is allowed to be stopped.
139
CHAPTER 6
ADVICE TO INSTRUCTORS
■ 67. Purpose. — The purpose of this chapter is to set forth
suggestions and helpful hints which may assist the physical
training instructor in the execution of his duties.
■ 68. Corrective Exercises. — a. To insure success, instructors
must endeavor to enlist the cooperation of the men they are
treating, for without it little will be accomplished in aggra-
vated cases.
b. Minor physical defects can be readily overcome by the
ordinary physical drills if such drills are harmonious; that
is, if all corresponding parts of the body are employed equally.
This is based upon the theory that if an equal amount of
exertion is required of all parts of the body, the weaker ones
will increase in strength much more rapidly than the stronger
ones, thus constantly diminishing the difference between the
two until the difference ceases to be marked or material.
This is particularly true in the training of younger persons.
When defects are of long standing, due to faulty posture,
occupation, or the result of previous illness, special instruc-
tion may be necessary, but this must not interfere with the
man’s participation in the regular physical drills unless it
is found that he is unable to participate in them. Such cases
should be treated separately by concentrating on those exer-
cises which will overcome the weakness or defect noted.
The setting-up exercises in this manual are arranged in
groups according to the parts of the body involved; therefore
the instructor should have no difficulty in selecting exercises
which will correct any particular weakness or defect.
■ 69. Hints to Instructors. — a. General . — (1) Avoid all loud
shouting and noisy, impatient, discouraging, and bullying
methods. A quiet, encouraging manner, free from hesitation
and indecision, is productive of the best results.
(2) All men are not alike, but have different characters,
temperaments and capabilities; handle them accordingly.
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PHYSICAL TRAINING
69
(3) Men should never be kept too long in one position,
especially a constrained one. An exercise should never be
performed so many times that it becomes wearisome, and the
strength and endurance of the men should never be pushed
to extreme limits. Great care must be exercised in this re-
spect and no exercise should ever be performed a greater num-
ber of times than can be accomplished without loss of style
and position, or the otherwise good effects of the exercise will
be destroyed.
(4) The instructor should perform all exercises himself,
while preparing his daily- lesson, in order to determine how
many times he can reasonably expect his men to repeat the
exercises.
(5) Keeping in view the important principles of gradual
and easy progression, the instructor must note that there
should not only be progression in the amount and strength
of the actual muscular work, but that there should also be
progression in accuracy and precision of execution, and in
activity and quickness of movement. Do not expect a finished
performance during the first time an exercise is executed.
(6) If required, the instructor should have a list of the
work to be performed on a card for reference. The card
should not; however, be consulted more than is necessary, and
then only when the men are at ease, never when they are at
attention or performing an exercise.
b. Explanation and illustration of exercises. — (1) In giving
explanations, a conversational tone should be adopted, and
not a monotonous intonation, as if repeating a lesson.
(2) In demonstrating and executing exercises which are
performed successively to the right and left, the instructor
should move in the direction opposite that required of the
class . For example, the instructor, facing the class, bends
his trunk to the right when the class is required to bend to
the left. Likewise the instructor moves his right arm or
right leg In exercises where the class moves the left arms
or legs and vice versa.
(3) Avoid long explanations. As a rule, it should be neces-
sary to give a full explanation only of a new exercise, or of
the new portion of an exercise, and the explanation should
453898* — 41 10
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69 PHYSICAL TRAINING
then* be given, and the exercise illustrated immediately before
it is performed* The men should be given at ease during such
explanation and .demonstration.
(4) The most essential features of an exercise should be
explained first, a,nd later on, the details may be added. Ref-
erence to too many details at one time is more likely to con-
fuse the men than to assist them.
c. Correcting faults. — (1) All minor corrections should be
made at the time by mentioning the correction shortly to the
whole class, for example, “heads up,” “knees straight,”
“stretch arms fully,” etc. following this occasionally, if neces-
sary, by mentioning the name of the man who is particularly
at fault.
(2) If a man requires special correction involving con-
siderable attention, he should be taken separately so as not
to waste the time of the others.
d. Conducting group games . — The following suggestions
are given to aid the instructor in conducting group games:
(1) He should never attempt to conduct a game with
which he is not entirely familiar.
(2) He should be sure that any equipment needed is on
hand and available for immediate use.
(3) In starting a new game, be clear; talk little;
demonstrate.
(4) Insist on fair play — enforce the rules,
(5) Develop the spirit of competition.
(6) Put “pep” into the games; make them snappy; keep
them going.
(7) No man should be allowed to drop out without
permission.
(8) To get the best results, there must be discipline and
good order.
(9) Do not let a game drag out. Stop it while the men
still want more.
(10) With a reasonable injection of enthusiasm, any game
can be conducted! successfully.
(11) Do not hesitate to vise new games or variations of
old ones.
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PHYSICAL TRAINING
70
■ 70. Method for Conducting Tests. — Conducting tests of
physical ability for small groups requires very little equipment
of planning; however, when tests are to be conducted on a
large scale, considerable thought and planning are essential
in order to administer the tests effectively. Experience has
shown the method described below to be an efficient one.
a. Dash , 100-yard. — (1) Aline all contestants in columns
of files 6 feet apart on any level field. Put not more than 20
men in each column. As many columns may be used as the
ground and number of judges permit.
(2) Run all the first men in each column of files in the
first heat, the second men in the columns in the second heat,
continuing rapidly until all contestants have run.
(3) Have a judge for each lane or column who acts as
scorer.
(4) Use but one stop watch. The start of the race is
signaled by a revolver shot. The completion of 12 Vs seconds
is marked by a second revolver shot. Each judge determines
the position of the contestant in his lane when the shot
signaling the completion of 12 Ys seconds is fired. According
to the number of lanes and columns, the judge for each
column takes position where he can best determine the loca-
tion of the men in his lane at the second revolver shot.
Lines should be drawn across the track as shown in the table
below. This table also shows the time or rating of each man
according to his position in his lane at the completion of
12 Vs seconds.
Distance
(yards)
Time
(seconds)
Score
i
ioo !
97
Men on or beyond this line at end of
12% seconds.
do
1 2%
m
13
13%
13%
14%
14%
Superior.
Above average.
Average.
Qualified.
Do.
Unqualified.
Do.
94
do !
91
do -
8$'
. _.do
85 - -
.do -
82~-
.do _
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PHYSICAL TRAINING
b. Running high jump . — (1) Keep the same assignment of
judges and groups as for the 100-yard dash.
(2) Arrange each column in one lane with six high jump
standards set as follows:
Jump
Height
Score
1st
Feel Inches
3 3
}Men who cannot jump 3 feet 9 inches
J are classed as unqualified.
Men who jump this height.. - .
1
2d ___
3 6
j Unqualified.
Qualified.
Average.
Above average.
Superior.
3d
3 9
4th
4 0
do
5th
4 3
..do
6th
4 6
do .
(3) Standards should be set far enough apart to allow con-
testants the required run before the “take-off.” Have each
column run through its respective lane, trying each height.
The best jump made counts.
c. Running broad jump. — (1) Keep the same assignment
of judges and groups as in previous events.
(2) Arrange for each column to jump rapidly in its own
lane. Mark on the sides the four distances from the “take-
off” which determine the classification of the individual;
that is, 12, 13*/£, 15, and 16^ feet. This method obviates all
necessity of measuring each individual jump. Three trials
are allowed each contestant with the best jump only counting.
Usual rules with reference to running broad jump govern as
regards fouls.
d. Run , 440 - or 880-yard . — Runs of this length may be con-
ducted on either a circular track or a measured course. Large
groups of men may be started at one time. One watch only
is necessary. As soon as the first man crosses the finish line
the timer should start calling off the time, by seconds, loud
enough so that the contestants can hear their time.
■ 71. General Suggestions. — a. Have a chief scorer for the
contests, with a chief scorer for each event, and one assistant
for each event for each 60 men.
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PHYSICAL TRAINING
71
b . Have score sheets for each event made out for each col-
umn of files (group), with space for recording each man’s
record. Number each column.
c. Have assistant scorers collect immediately from the col-
umn of files scorers all sheets for an event, turning them in
to the chief scorer.
d . Number conspicuously each column of files score sheet,
keeping the same number for each event.
e. This method, or adaptations of it, may be used in con-
ducting tests in almost all kinds of events.
145
CHAPTER 7
CATALOG OF EXERCISES, PERSONAL CONTESTS, AND
GROUP GAMES
■ 72. Purpose and Use of Chapter. — a. The purpose of this
chapter is to serve as a “reservoir” or “library” in which is
included ample material to serve the needs of the instructor
in his planning of a physical training program.
b. The material in this chapter is presented in a concise,
abbreviated form. Few commands, instructions, or similar
matter will be found since those items have already been fully
covered in the preceding chapters of this manual.
c. The various exercises and contests are described as ac-
curately as possible, consistent with brevity, and, wherever
necessary, photographs or sketches have been supplied. The
instructor should study both the descriptions and plates care-
fully to insure that he understands fully each exercise or
contest.
■ 73. Disciplinary Exercises. — No disciplinary exercises are
listed here since a sufficient number of them have already
been presented in section II, chapter 2.
■ 74. Setting-up Exercises. — a. Arm exercises. — (1) Starting
position: arms forward. Swing arms downward on one; re-
cover to the starting position on two. Cadence, optional.
(2) Starting position: attention. Stretch arms for-
ward, palms down, on one; sideward on two; forward on
three; recover to attention on four. Drawl the first three
counts and make the fourth count snappy. Cadence, slow.
(3) Starting position: hands on shoulders. Extend arms
forward, palms down on one; swing arms sideward, palms up,
on two; forward, palms down on three; recover the starting
position on four. Cadence, optional.
(4) Starting position; arms sideward. Rotate arms for-
ward on one; backward on two. The position of the arms
does not change ; they merely twist, they do not circle. Em-
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PHYSICAL TRAINING
74
phasize keeping the arms well stretched throughout. Cadence,
slow.
■ (5) Starting position: right arm: overhead. Swing right
arm forward and downward and left arm forward and over-
head on one; reverse on two. Cadence, optional.
(6) Starting position: hands on shoulders. Extend arms
forward on one; recover on two; extend arms sideward, palm
up, on three; recover on four. Cadence, fast.
Figure 88.
(7) Starting position; arms overhead. Circle arms inward
for four counts (fig. 88) , then outward for four counts. The
count should come as the arms cross at the bottom, but at each
fourth count the arms continue to the overhead position and
stop there. Cadence, moderately fast.
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PHYSICAL TRAINING
<8) Starting position: hands on shoulders, fists clenched.
Strike arms forward on one; recover on two; strike arms side-
ward on three; recover on four; strike arms upward on five;
recover on six; strike arms downward on seven; recover on
eight. The striking action should he done forcibly. Cadence,
fast.
(9) Starting position: arms forward, fists clenched. Ro-
tate fists outward for four counts; then inward for four
counts. The rotation should be entirely at the wrists, stopping
at the fourth count to reverse rotation. Cadence, moderate.
(This exercise can also be done from starting position of arms
sideward or overhead, or it can be performed by moving from
one position to the other while maintaining the rotation of
the fists.)
(10) Starting position: arms forward, fists clenched.
Open and close the fists forcibly. Cadence, fast. (This exer-
cise can also be done from the starting position of arms side-
ward or overhead; and can also be done by moving the arms
from one starting position to the others while maintaining the
opening and closing of the fists.)
b. Leg exercises. — (1) Starting position: hands on hips.
Rise on toes to fullest extent on one; lower on two. Cadence,
optional.
(2) Starting position; hands on hips.' Lower to the deep
knee bend position on one (fig. 89) ; recover on two. Cadence,
slow. As the knees are bent, they are separated 45° and the
body weight is supported on the toes.
(3) Starting position: hands on hips (or attention). Rise
on toes of right foot on one; recover on two; rise on toes of
left foot on three; recover on four. As the body rises on
either foot, the opposite foot rises slightly off the ground.
Both knees are held stiff and heels close together. Cadence,
optional.
(4) Starting position: hands on hips. Rise on toes on one;
fully bend knees on two (as in exercise (2). above) ; recover
the first position on three; recover the starting position on
four. Cadence, optional.
(5) Starting position: hands on. hips (or attention). Ex-
tend right leg fully to the rear, knee stiff on one; recover on
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PHYSICAL TRAINING
74
two; extend left leg fully to the rear on three; recover on
four. Body Is held erect throughout. Cadence, slow.
(6) Starting position: hands on hips (or attention or arms
to thrust) . Bend knees half way on one, keeping heels on
floor; recover on two. Cadence, fast.
Figure 89.
(7) Starting position: fingers on rear of head, toes point-
ing inward (pigeon toes) . Rise up fully on toes on one;
lower on two. Cadence, optional.
(8) Starting position: hands on hips. Hop alternately on
right and left foot. Count four. While hopping, the unem-
ployed leg is extended well forward, knee straight and toes
depressed. The hop should be done four times on one foot,
then four on the other. Cadence, moderately fast.
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PHYSICAL TRAINING
(9) Starting position: arms forward (or hands on hips).
Fully bend knees on one, keeping heels on floor, knees close
together (fig. 90) ; recover on two. Cadence, slow. This
exercise resembles the Filipino squat.
(10) Starting position; hands on hips. Run “in place” on
toes, raising knees up as high as possible and springing up
Figure 90.
from the floor on each count as high as possible. Count four.
Cadence, moderate.
c. Trunk exercises {turning) . — (1) Starting position: hands
on shoulders. Turn trunk right on one; recover on two;
turn left on three; recover on four. The twist should be
from the hips up, the lower body remaining motionless.
Drawl the first and third counts', making the second and
fourth snappy. Cadence, slow.
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74
PHYSICAL TRAINING
(2) Starting position: arms sideward. Turn trunk to the
right on one; recover on two; turn trunk left on three;
recover on four. The arms remain in the plane of the shoul-
ders throughout and the head and eyes are kept to the front.
The trunk should twist from the hips "up, the lower body
remaining motionless. Cadence, slow.
Figure 91.
(3) Starting position: side straddle, arms forward, fingers
laced. Twist entire body as far as possible to the right on
one (fig. 91) ; twist as far as possible to the left on two. The
feet do not move. Count four, recovering to the front on the
last count of the last sequence. Cadence, slow.
(4) Starting position: arms overhead, fingers laced. Twist
trunk to the right on one; recover on two. Twist left on
three; recover on four. The arms are kept stretched as high
151
74
PHYSICAL TRAINING
as possible throughout. The twist should be from the hips
up only. Drawl the first and third counts, making the second
and fourth snappy. Cadence, slow.
(5) Starting position: side straddle, arms sideward. Twist
entire body as far as possible to the right on one; twist
as far as possible to the left on two. The feet do not move.
Figxjre 92 .
Count four, recovering tp the front on the last count of the
last sequence.’ The arms are kept in the plane of the shoul-
ders throughout. Cadence, fast.
' d. Trunk exercises ( bending ) . — (X) Starting position: hands
on hips. Bend trunk 45° forward, back arched, on one (fig.
92) ; recover on two. Cadence, slow.
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PHYSICAL TRAINING
74
(2) Starting position: hands on hips. Bend trunk back-
ward as far as possible on one (fig. 93) ; recover on two.
The legs are kept straight throughout. Cadence, slow.
Figure 93 .
(3) Starting position: hands on hips. Bend trunk sideward
right as far as possible on one; recover on two: Bend left on
three; recover on four. The legs are kept straight through-
out. Cadence, slow.
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PHYSICAL TRAINING
74
(4) Starting position: arms forward. Bend, trunk 90° for-
ward on one, moving the arms to the side horizontal (fig. 94) ;
recover on two. Cadence, slow.
PHYSICAL TRAINING
74
(5) Starting position : hands on hips (or attention).
Bend trunk forward as far as possible on one, extending arms
downward so that the hands come as close to the ground as
possible (fig. 95) ; recover on two. The legs are kept straight
throughout. Cadence, optional.
Figure 95 .
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74
PHYSICAL TRAINING
(6) Starting position: side straddle, arms overhead. Bend
trunk backward as far as possible on one (fig. 96) ; recover on
two. Legs are straight throughout. Cadence, slow.
PHYSICAL TRAINING
74
(7) Starting position: side straddle, hands on hips. Bend
trunk to the right and raise left arm overhead on one (fig.
97) ; recover on two. Bend left and raise right arm overhead
on three; recover on four. Cadence, slow.
Figure 97.
453698° — 41 11
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PHYSICAL TRAINING
(8) Starting position: side straddle, arms overhead, fingers
laced. Bend trunk as far as possible to the right on one (fig.
98) ; bend left on two. Count four, recovering on the last
count of the last sequence. Cadence, slow.
(9) Starting position: hands on hips. Bend trunk 90° for-
Figube ,98.
ward on one; bend trunk as far backward as possible on two,
legs straight. Count four, recovering on the last count of
the last sequence. Cadence, fast.
(10) Starting position: hands on hips. Bend trunk to right
as far as possible on one; bend to the left on two. Count
four, recovering to the starting position on the last count
of the last sequence. Cadence, fast.
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PHVSICAt TRAINING 74
e. Shoulder exercises . — (1) Starting position: arms to
thrust. Raise shoulders as high as possible on one; lower
on two. Cadence, optional.
(2) Starting position: arms to thrust. Move shoulders as
far forward as possible on one; move shoulders as far to the
rear as possible on two. Count four, recovering to the start-
ing position on the last count of the last sequence. Cadence,
slow.
(3) Starting position: hands on shoulders. Move elbows
as far forward as possible on one; move elbows as far to the
rear as possible on two. Count four, recovering to the start-
ing position on the last count of the last sequence. Cadence,
slow.
(4) Starting position: arms to thrust. Move shoulders
forward on one; upward on two; backward on three; recover
on four. Cadence, slow.
(5) Starting position: attention. Curl shoulders as far
forward as possible on one; curl them as far to the rear as
possible on two. Count four, recovering to the starting posi-
tion on the last count of the last sequence. As the shoulders
curl forward, the backs of the hands turn inward; as the
shoulders curl backward, the backs of the hands turn outward
and rearward until the palms are facing to the sides. Cadence,
very slow.
/. Neck exercises . — (1) Starting position: hands on hips (or
attention) . Turn head as far as possible to the right on one;
recover on two; turn head as far as possible to the left on
three; recover on four. Drawl the first and third counts,
making the second and fourth snappy.
(2) Starting position: attention (or hands on hips).
Revolve head in a complete circle to the right for four counts,
then left for four counts. The head is bent forward and
rotated entirely around reaching the front bent position be-
fore starting the second count. The movement is repeated
on two, etc. Cadence, very slow.
(3) Starting position: attention (or hands on hips).
Stretch neck as far forward as possible on one; recover on
two; stretch neck rearward on three; recover on four.
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74
PHYSICAL TRAINING
Cadence, slow to moderate. In this exercise the head is
held erect throughout, eyes to the front.
(4) Starting position: fingers laced in rear of head,
elbows to the front. Push head well forward and down-
ward on one, resisting the pressure with the neck muscles;
recover on two; bend the head well backward on three,
resisting with the hands; recover on four. Cadence, very
slow.
(5) Starting position: fingers laced in rear of head, head
bent well forward. Turn head to the right on one, resist-
ing by pressing downward with the hands; recover on two;
turn left on three; recover on four. Cadence, very slow.
g. Balancing exercises . — (1) Starting position: attention.
Then rise on toes. Swing right leg well forward on one;
swing right leg well rearward on two; forward on three;
recover on four; swing left leg well forward on five; rear-
ward on six; forward on seven; recover on eight. Do not
lower heels to the ground during this exercise. The legs are
straight throughout.
(2) Starting position: hands on hips; then rise on toes.
Bend body 90° forward on one; recover on two; bend back-
ward as far as possible on three; recover on four. Cadence,
optional. Do not lower the heels to the ground during this
exercise. The legs are straight throughout.
(3) Starting position: arms overhead; then rise on toes.
Bend body well to the right on one; recover on two; left on
three; recover on four. Cadence, optional. Do not lower
heels to the ground during this exercise.
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PHYSICAL TRAINING
74
(4) Starting position: hands on hips. Bend trunk to the
right on one, raising left leg (fig. 99) ; recover on two; bend
left on three, raising right leg; recover on four. Cadence,
very slow.
74
PHYSICAL TRAINING
■, (5) Starting position: squatting position. Raise body off
the ground on one, balancing weight of body on arms (fig.
100) ; hold this position for the next three counts, lower-
ing on four. Cadence, very slow.
h . Coordinating exercises. — (1) Starting position: arms to
thrust. Thrust arms forward on one; recover on two;
thrust arms sideward on three; recover on four; thrust arms
Figure 100 .
overhead on five; recover on six; thrust arms downward on
seven; recover on eight. Cadence, fast.
(2) Starting position: hands on shoulders. Extend the
light arm sideward and the left arm forward on one; re-
cover on two; extend the left arm sideward and the right
arm forward on three; recover on four. Cadence, optional.
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PHYSICAL TRAINING
74
(3) Starting position: attention. Mov£ IFms to vertical
flex (fig. 101) on one; raise right arm overhead on two;
raise left arm overhead on three; lower left arm to vertical
Figure 101 .
flex on four; lower right arm to vertical flex on five; move
both arms to horizontal flex on six (fig. 102); return both
arms to vertical flex on seven; recover to attention on eight.
-Cadence, optional.
(4) Starting position; attention. Raise right arm forward
and overhead and left arm sideward and overhead on one;
recover on two; raise right arm sideward and overhead and
left arm forward and overhead on three; recover On four.
Cadence, optional.
5 *■ -
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74
PHYSICAL TRAINING
Figure 102 .
(5) Starting position: attention. Raise right leg forward
and right arm sideward on one; recover on two; raise left
leg sideward and left arm forward on three; recover on
four; raise right leg sideward and right arm forward on
five; recover on six; raise left leg forward and left arm side-
ward on seven; recover on eight. Cadence, optional.
i. Combined exercises . — Some of the exercises in this group
do not lend themselves readily to a precise and military
manner of performance. A few of them will have to be done
entirely “at will.” This in no way detracts from their physio-
logical value.
(1) Starting position: hands on shoulders. Rise on toes
and extend arms overhead on one; recover on two. Cadence,
optional.
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PHYSICAL TRAINING
74
(2) Starting position: arms to thrttst. Bend knees to
one-quarter bent position on one, heels remaining on ground;
continue bending knees to the half bent position on two,
rising on toes; continue bending knees to the full bent position
on three, at same time forcibly striking arms to side hori-
zontal; recover on four. Cadence, optional.
Figure 103 .
(3) Starting position: side straddle, arms overhead. Bend
trunk forward and swing arms forcibly between legs as far
as possible to the rear on one (fig. 103) ; recover on two.
Drawl the counts. Cadence, slow.
(4) Starting position: side straddle, hands on shoulders.
Bend trunk fully forward on one, extending arms downward
until hands touch the ground; recover on two; bend backward
as far as possible on three, extending arms to the side hori-
165
;74 physical training
zontal, palms up; recover on 1 four. The knees are straight
throughout. Cadence, slow.
(5) Starting position: squatting position. Extend the
right leg straight to the rear on one (fig. 104) ; recover on
two; extend the left leg to the rear on three; recover on
four. Cadence,, optional.
(6) Starting position: attention. Hop to the side straddle
on one, bringing arms sideward and overhead; recover on
two. Cadence, very fast. This exercise should be performed
without pausing between any counts and should be per-
formed until rapid breathing results.
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PHYSICAL TRAINING
*74
(7) Starting position: lie on back clasping knees (fig.
105) . Rock back and forth in this doubled up position at
least 20 times. This is an excellent exercise for limbering,
massaging, and toning up the back muscles. It is so easy
to do that it can, and should be, continued for some seconds
(at least 20 complete rocking motions). It Is difficult to
perform in cadence, hence may be done “at will.”
FlGtTBE 105 .
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PHYSICAL TRAINING
(8) Starting position: side straddle, arms sideward. Bend
trunk forward on one, touching floor between feet with Angers
of right hand ,(fig. 106) ; recover on two; bend trunk for-
ward on three, touching floor with fingers of left hand;
recover on four. The knees are straight throughout and the
Figure 100.
arms remain in the plane of the shoulders throughout, hence
the trunk must twist right or left as it bends forward.
Cadence, optional.
(9) Starting position: hands on hips. Extend right arm
forward on one, at the same time swinging left leg forward
and upward until the foot touches the right hand; recover
on two; extend left arm forward on three and swing right
leg up until foot touches the left hand; recover on four.
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PHYSICAL TRAINING
74
The knees are straight and the trunk is held erect through-
out. Cadence, optional.
(ID) Starting position: side straddle, arms overhead.
Bend trunk obliquely to the right on one, swinging arms
downward, rearward and up in rear as high as possible;
recover on two; bend trunk obliquely left on three, swinging
arms as on one; recover on four. The knees are straight
throughout. Cadence, optional.
Figure 107.
(11) Starting position: attention (or hands on hips).
Lunge well forward on right leg on one, at the same time
raising arms to side horizontal, palms up (fig. 107) ; recover
on two; lunge forward on left leg on three, raising arms to-
side horizontal, palms up; recover on four. The trunk is
held erect throughout and the leg remaining to the rear on
each lunge is held straight. Cadence, slow to moderate.
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PHYSICAL TRAINING
(12) Starting position: attention (or hands on hips).
Lunge sideward right on right leg on one, raising arms to
side horizontal, palms up (fig. 108) ; recover on two; lunge
sideward left on three, arms to the side horizontal; recover 1 '
on four. The trunk is held erect throughout and the leg
remaining behind on the lunge is straight. Cadence, slow
to moderate.
PHYSICAL TRAINING
(13) Starting position: attention (or hands on hips).
Lunge obliquely to the left on one, raising arms to side
horizontal, palms up; bend trunk and encircle left thigh with
arms on two (fig. 109) ; recover to the position described in
one (lunge position) on three; recover on four; same to
the right oblique on five, six, seven, and eight. The leg
remaining behind on the lunge is straight. Cadence, slow
to moderate.
Figure 109 .
171 ~
74
PHYSICAL TRAINING
(14) Starting position: side straddle, arms sideward.
Bend trunk sideward right on one, swinging left arm upward
and right arm downward and bending right knee slightly
(fig. 110) ; recover on two; same to left on three and four.
Cadence, slow.
(15) Starting position: attention. Swing arms inward and
upward to the overhead position on one, rising up on toes
Figure 110 .
to the fullest extent and stretching the entire body; swing
arms outward, backward and downward on two, lowering
along the outside edge of the feet until the heels touch the
ground. Drawl both counts. Cadence, slow. The inhalation
should be made as the arms are raised and the exhalation as
they are lowered. This is a combined breathing, stretching,
and foot (arch) exercise.
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PHYSICAL TRAINING
74
(16) Starting position: squatting position. Extend the
right leg straight to the right on one (fig. Ill) ; recover on
Two; extend the left leg straight to the left on three; recover
on four. Cadence, optional.
(17) Starting position: deep knee bend position, arms side-
Figure 111.
ward, palms up. Bounce up and down on the toes at the
same time circling the arms in small circles (hand describing
about 12" circles) , in an upward, backward, and downward
motion. Count four, making each count come as the arms
reach the high point of their circles, which should be the
time when the feet reach their high point (about 3 inches off
the ground) . Cadence, optional.
453898 c — 41 12
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PHYSICAL TRAINING
(18) Starting position: attention (or hands on hips) . Bend
to the squatting position on one; move both legs laterally
to the side straddle position on two (fig. 112) ; recover to the-
squatting position on three, and to the starting position oh :
pour. Cadence, moderate.
Figure 112.
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PHYSICAL TRAINING
74
(19) Starting position: attention (or hands on hips) . Bend
to the squatting position on one; extend legs straight to the
rear and assume the leaning rest position on two (fig. 113) ;
recover to the squatting position on three; recover to atten-
tion on four. Cadence, optional. In the leaning rest position,
the arms are straight and vertical; the hack arid legs are
straight; the feet are together; and the head is up with the
eyes to the front.
Figure 113.
(20) Starting position: lying flat on the back, arms along k
sides, legs straight and together. Rise up to the sitting posi-
tion on one, extending arms forward and bending body for-
ward until the hands touch the toes; lower back to the ground
on two. Drawl both counts. Cadence, very slow. In rising
to the sitting position, the legs should be kept in contact With
the ground and the knees held stiff.
Note. — I t is difficult to assume the above starting position in a
military manner, that is “by the numbers”. It can be done, how-
ever, and the quickest way is as follows: Bend to the squatting
position on one; move legs through arms to sitting position on
two; lie back on three.
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PHYSICAL TRAINING
(21) Starting position: lying flat on toe back, arms along
sides, legs together. Raise both legs, knees straight, up
overhead on one, touching the toes to the ground behind the
head (fig. 114) ; bring legs back down to the starting position
on two. Drawl both counts. Cadence, very slow. This exer-
cise should be performed at least 10 times.
Figure 114.
(22) Starting position: sitting position on the ground,
ARMS TO THE SIDE HORIZONTAL, LEGS SPREAD 45°. Twist trunk
to the right on one, touching the right foot with the left
hand; twist to the left on two, touching the left foot with the
right hand; continue in this manner until completion of
exercise, returning to the starting position on last count of
last sequence. The arms are kept in the plane of the shoul-
ders throughout. Cadence, optional.
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74
(23) Starting position: prone position on ground, hands
beside chest. Extend the arms to the fullest on one, arching
the back as much as possible while keeping the hips in con-
tact with the ground (fig. 115) ; lower on two. This is an
excellent back stretching and limbering exercise. Drawl both
counts. Cadence, very slow.
Note. — The prone position can be reached in cadence as follows:
Bend to the squatting position on one; extend the legs and assume
the leaning rest position on two; lower to the ground on three.
(24) Starting position: lying plat on the back, arms along
sides, legs together and straight. Raise right leg up to the
Figure 115.
vertical position on one; lower right leg and raise the left
leg to the vertical position on two; perform in a continuous
manner for as many counts as desired, returning to the start-
ing position on the last count of the final sequence. This
exercise should be performed for at least 10 sequences of 4
counts each. In lowering the leg to the ground as the other
leg is raised, contact with the ground should not be made;
the foot should halt about 3 inches off the ground. Cadence,
optional.
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71 PHYSICAL TRAINING
'(25) Starting position : prone position with the arms
overhead, palms on the ground. Raise legs, arms, and chest
as hign off the ground as possible on. one, legs and arms
straight (fig. 116) ; hold body in this position and open legs
out wide while moving arms to the sides horizontal on two
(fig. 117) ; return to the position of one on three; lower to
the prone position on four. Cadence, optional. (This exer-
cise is an excellent one for strengthening the lower back,
especially the sacroiliac region) .
Figure 116.
(26) Starting position: lying on the back, arms along the
sides, legs together and straight. Raise the legs slightly off
the ground and hold. Now start a “bicycling” action by
drawing alternate knees back as far as possible while keeping
the feet just off the ground throughout. Count four, the
count of one coming as the right knee is drawn back (fig.
118) ; the count of two coining as the left knee is drawn back
and the right leg extended, etc. This exercise is very stren-
uous but should be performed for at least 10 sequences of
4 counts each. Cadence, optional.
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74
FiGtmE 117.
(27) Starting position: prone position, arms locked behind
the back. Raise the chest and the legs as high as possible,
keeping knees stiff, and start rocking forward and backward
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PHYSICAL TRAINING
on the stomach. It is difficult to do this exercise in cadence,
hence it should be performed “at will”, continuing it for at
least 20 seconds.
Figure 119.
(28) Starting position: lying flat on the back, legs to-
gether, KNEES DRAWN UP, FEET ON THE GROUND, ARMS FOLDED
across the chest. lift entire torso off the ground on one, so
that the back is well arched and thfe body weight is supported
at two points only, the head and the feet (fig. 119) ; lower
to the starting position on two. Drawl both counts. Cadence,
very slow. This exercise should be performed about 10 times.
It is an excellent neck and back exercise.
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PHYSICAL TRAINING
74
(29) Starting position: lying flat of the back, knees
DRAWN TTP, FEET ON THE GROUND, HANDS BESIDE HEAD WITH PALMS
on the ground. Raise body up off the ground on one, so that
Figure 120 .
the back is well arched and the body weight is supported
at two points only, the hands and the feet (fig. 120) ; lower
to the starting position on two. When the back is in the
arched position, the arms are straight. Drawl both counts.
Cadence, very slow. This exercise should be performed about
10 times.
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PHYSICAL TRAINING
j?; 430) Starting position: lying flat on the back, knees drawn
HP, FEET ON THE GROUND, FINGERS LACED IN REAR OF HEAD. , Hold-
ing the head down against the ground and the knees drawn
up, curl the trunk and bring the knees up on one, touching
the chest, shoulders, or chin (fig. 121) ; lower to the starting
Figure 121 .
position on two. Drawl both counts. Cadence, very slow.
This exercise should be performed about 15 times. It is one
of the best stomach exercises known, if properly performed.
Do not use the legs to help the body bend and do not raise
the head off the ground at any time. The hips should come
up well off the ground on one. This exercise will be difficult
to perform properly at first but practice will strengthen the
stomach muscles so that it can be done properly.
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PHYSICAL TRAINING
74
(31) Starting position: sitting position on ground, legs
EXTENDED TOGETHER, HANDS CLASPING THE LEGS BELOW THE KNEE.
Bend trunk forward on one, pulling the trunk down as far
as possible with the arms, touching the forehead to the knees
(fig. 122) ; recover to the starting position on two. The legs
are held straight throughout. Drawl the first count, making
Figure 122 .
the second count snappy. Cadence, very slow. This is a
difficult exercise for some individuals to perform, (those hav-
ing stiff backs) , but anyone can learn to do it. It is best to do
the exercise “at will” at first. This is an excellent back lim-
bering exercise and when the individual v can accomplish ifc
without too much pulling by the arms, it becomes, as well, an
excellent stomach exercise. It should be performed at least
10 times.
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(32) Starting position: the leaning rest position (fig.
113). Lower the body to the ground on one (fig. 123);
recover on two. The back is straight throughout. Cadence,
optional. This exercise should be performed at least 12
times. This is an excellent arm, shoulder, and back
strengthening exercise. It is commonly called “push ups”.
Figure 123 .
(33) Starting position: attention. Bend to the squatting
position on one; extend legs to the leaning rest position on
two (fig. 113) ; lower to the prone position on three (fig.
123) ; recover to the leaning rest on four; recover to the
squatting position on five; recover to attention on six.
Cadence, optional. This exercise is a variation of exercise
(32) above.
(34) Starting position: attention. Bend to the squatting
position on one; extend legs to the leaning rest on two
(fig. 113) ; lower to the prone position on three, at the same
time raising the right leg, knee stiff (fig. 124) ; recover to the
leaning rest on four; lower to the prone position on five.
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PHYSICAL TRAINING
74
at the same time raising the left leg, knee stiff; recover to
the leaning rest on six; recover to squatting position on
seven; recover to attention on eight. Cadence, optional.
This exercise is a variation of exercises (32) and (33) above.
It should be performed for at least six sequences of eight
counts each.
(35) Starting position: squatting position. Extend the
right leg straight to the rear on one; draw up the right leg
to the starting position on two, at the same time extending
the left leg straight to the rear. Continue in this manner.
Figure 124.
Count four. Cadence, fast. This exercise is strenuous if
performed, as it should be, for at least 10 sequences of 4
counts each. It is similar to exercise (5) above of this
group except that it is done alternating the legs in a manner
similar to running. (See fig. 104).
(36) Starting position: squatting position. Extend the
right leg straight to the right on one; bring right leg back
to the starting position on two, at the same time extending
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PHYSICAL TRAINING
the left leg straight to the left. Continue in this manner.
Count four. Cadence, optional. In performing this exercise,
it is necessary to support the body weight on the arms for
that instant when the one leg is brought back while the
other is being extended. It is a strenuous exercise if per-
formed, as it should be, for at least eight sequences of four
counts each
Figure 125 .
(37) Starting position: side leaning rest on right arm,
left hand on hip (fig. 125) . Lower body to the ground on
one, keeping the right arm straight and the body in the same ,
plane as at the start (facing to the left) ; recover to the start-
ing position on two. Cadence, slow. This exercise should be ,
performed for at least four sequences of four counts each on
each side; that is, four sequences on the right side and four
on the left. This is an excellent exercise to strengthen the
hip girdle and the muscles of the sides.
PHYSICAL TRAINING
74
(38) Starting position: lying flat on the back, arms ex-*
TENDED ALONG THE SIDES WITH THE HANDS ABOUT 12 INCHES FROM
hips. Raise the legs, knees stiff, to the vertical on one; lower
the legs, knees stiff, to the right until the feet touch the floor-
on two (fig. 126) ; raise the legs up to the vertical on three ;
lower the legs to the left side on four; raise the legs to the
vertical on five ; lower the legs to the starting position on six-
Drawl all counts. Cadence, very slow. This is an excellent
Figure 126.
exercise for strengthening the hip girdle, lower abdominal
region, and lower back region. It should be performed for
at least five sequences of six counts each.
(39) Starting position: deep knee bend position with the
arms folded in front and held horizontal. Extend the right
leg fully to the front on one; extend the left leg fully to the
front on two, at the same time returning the right leg to the
starting position. Continue in this manner, extending alter-
nate legs forward in a continuous sequence. Cadence, bidder -
ate to fast. Count four. This is a difficult exercise to perform
at first but is quickly learned. It is the so-called “Russian-
step”, and is an excellent exercise for the legs and back. It
should be performed for at least six sequences of f out' counts -
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each, returning to the starting position on the last count of
the last sequence (fig. 127) .
(40) Starting position: lying flat on the back, arms ex-
tended ALONG THE SIDES WITH THE HANDS ABOUT 12 INCHES FROM
the hips. Raise the legs, knees stiff, straight up and over-
PlGXTRE 127.
head until feet are nearly overhead on one; swing legs
around to the right close to the floor in a circling motion, so
that the feet pass the starting position on two; continue
swinging the legs over to the left and up overhead so that the
feet reach the overhead position on three; continue swinging
legs to the right, passing the starting position on four; con-
tinue swinging the legs to the left and up until they reach the
overhead position on five; return the legs to the starting
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PHYSICAL TRAINING
74
position on six. Repeat in a like manner, swing the legs in*
opposite direction (to the left on two). Drawl all counts.
Cadence, very slow. The legs should be straight throughout
with the feet always about 4 inches off the floor as the legs
are circled. This is an excellent exercise for strengthening
the hip girdle, the entire back, and the entire abdominal
region. It is strenuous, but should be performed for at least
four sequences of six counts each (2 sequences each direc-
tion) . In learning this exercise, it may be necessary at first
to bend the knees slightly to relieve strain until the muscles
become stronger.
j. Breathing exercises . — Breathing exercises are of little
value unless they are given at a time when the body is labor-
ing more or less for breath, that is, immediately after a good
“work-out” in setting-up exercises or other forms of exer-
cise. Hence they are placed last in this grouping of exercises.
Their purpose is to teach the men to breathe deeply, slowly,
and fully after exercise to enable them quickly to regain a
normal state of physical composure. Breathing exercises
should always be done very slowly and never repeated to the
point where dizziness sets in through absorption of too much
oxygen. This state is unlikely to occur if the body is in real
need of oxygen at the time of giving the breathing exercise.
Breathing exercises should impress upon the men the neces-
sity for breathing slowly, and hence deeply. If one learns to
breathe more slowly, he involuntarily breathes more deeply in
order to obtain the same amoffnt of oxygen. The lung ca-
pacity will be increased, which is beneficial not only under
normal exertion, but especially so when strenuous exercise
or work is undertaken.
(1) Starting position: attention. Raise the arms sideward
and upward to the overhead position on one, while inhaling
as deeply as possible; lower the arms on two, exhaling fully
in a natural manner, resembling a sigh. The exhalation
should not be too forceful since this is unnatural and strained.
(2) Same exercise as (1) above except raising the arms for-
ward and* upward to the overhead position.
(3) Starting position: lying on the back, arms along the
sides. Inhale as fully as possible on one, while raising the
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453898° l — 41-
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PHYSICAL TRAINING
arms upward and overhead; exhale fully on two, as the arms
are brought to the starting position. Cadence, very slow.
The exhalation should be done in a natural manner resem-
bling a sigh (1) above.
(4) Starting position; attention. Relax completely, and
move the shoulders forward on one, while exhaling fully;
resume the position of attention on two, while inhaling
deeply; exhale on three and resume a normal attitude.
Cadence, very slow.
(5) Starting position: attention. Bend the trunk 45° for-
ward on one, in a sagging manner, at the same time exhaling
fully; resume the position of attention on two, while inhaling
deeply; exhale on three and resume a normal attitude.
Cadence, very slow.
■ 75. Marching Exercises. — a. In all marching, at whatever
cadence, the feet should be so planted on the ground that the
toes point straight ahe'ad (neither pigeon-toed nor spray-
footed) .
b. Most of the marching exercises are, for the convenience
of the instructor, described by giving the commands necessary
for the group to execute each exercise followed by a brief
description of the exercise. Those which may be performed
at the double time are so indicated. All others should be
performed either at quick time or at a still slower cadence
(if the exercise so necessitates) . The exercises are as follows:
(1) 1. on toes, 2. MARCH. The group rises on the toes and
marches in this manner. This exercise may be performed
at the double time.
(2) 1. ON TOES WITH KNEES STRAIGHT, 2. MARCH.
(3) 1. extend legs ankle high, 2. MARCH. As each leg is
extended forward in turn, the knee is straightened so that
the foot is about 4 inches off the ground at the fullest
extension.
(4) 1. extend legs knee high, 2. MARCH. As each leg is
extended forward in turn, it is straightened and raised so that
the foot is about knee high from the ground.
(5) 1. extend LEGS waist high, 2. MARCH. As each leg
is extended forward in turn, it is straightened and raised so
that the foot is waist high from the ground.
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PHYSICAL TRAINING
75
(6) 1. raise heels, 2. MARCH. As each foot is planted in
turn, the body rises on that foot so that its weight is momen-
tarily supported on the toes of that foot. The motion is a
springing or bouncing action. This exercise may be performed
at the double time.
(7) 1. raise knees, 2. MARCH. As each leg is extended
forward in turn, the knee is bent and raised as high as possible.
This exercise may be performed at the double time.
(8) 1. circle legs forward, 2. MARCH. As each leg is ex- .
tended forward in turn, it is circled around to and across the
front of the body, knee high, leg straight.
(9) 1. toes inward, 2. MARCH. The feet are turned in-
ward in a 4 ‘pigeon -toes” manner. This is an excellent arch
strengthening exercise.
(10) 1 . on ankles, 2. MARCH. Turn the feet so that the
weight of the body is supported on the outer edge of
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