To MY SO N L E L K L RY H

T r a c k A t hl e t i c s U p T o D a t e

EL L ERY H C L AR K

Ph si ca l D re or B row e N h o s S h ool C mb r d e Mass . Ass sta G raduate y i ct . n ic l c , a i g , i nt T re su re r H rv rd A le sso o 1915 - 1917 W e r of H a nd a , a a th tic A ciati n . ; inn i g h B ro d um s at Ol m i c G mes t e s 1896 A ll- rou d et a J p y p a . A h n , : A n Athl ic C m o of N e w E l d 1896 1897 1909 l 910 : - rou d ha p i n n g an . . . . All A n e C m o of mer 1897 1903 u or of Athl tic ha p i n A ica , . ; A th R em s e es of A e e and ( o b ini c nc an thl t . in c lla oration with J ohn G raham) of P rae t Traclt F ield Athle ics.

YORK D U F FI EL D AN D C OM PANY 1 92 0 Co r t 1 2 0 b py igh , 9 , y DU FFI EL D AN D COMPANY To MY SO N L E L K L RY H . C E A R , J R .

C O N T E N T S

C H AP TER PAG E

Hi storic al

Why T rack A thl etes a re P opul a r

Bibliography

T raining in G enera l

Track Athletic s for Boys

Sp rinting

The Qua rt er - mil e R un

The H a l f- mil e R un

The Mil e R un

D stanc e Cross Countr and Ma rathon R unnin i , y g

The O ne H und red and Twenty Y a rds H igh H urdl es

The O ne- H und red a nd Tw ent v Y a rd s L ow Hurdl es

X I I I The Fo r n r an F ort Y a rd s ur es . u H u d ed d y H dl The R unning High Jump

Th e R unning B roa d Jump

Th e P ole "ault

P utti ng th e Si x teen - pound Shot

Th rowing the Si x teen - pound H ammer

Th rowing th e Fi fty- si x P ound Weight i Th rowi ng th e D i sc us Th rowing the Jav elin

P REFACE

at h are en There are many of us , the present day, w o th i ti us as c a and . e over sports on tr ck ﬁeld And yet, in spit u of our interest , have we ever tried to st dy our subject “ system atic ally "H ave we ever acquired more than a fa i r ” gener a l ignor ance rega rding it " a i a u To m ke my mean ng cle r , let s consider , by way of a a a 18 comp rison , the f mili r ex ample of the attorney who

a law . a 13 consulted upon point of R rely, i f he a man of a ff a experience , does he give his nswer o h nd , but , on the a act a contr ry , his ﬁrst is to consult the uthorities and to re a d the decisions of t he courts and the theories of the text and writers on the point in question . Then , then only, is he in a position to express an intelligent opinion upon the a c se . It is this principle which I h ave borne in mind in writing a a e a the present volume . Fi rst , I h ve ende vor d to tr ce , a a a with brevity , the history of tr ck thletics ; next, I h ve a a an noted some of the best of the m ny books , p mphlets d speci al a rticles which h ave been written on this subject ; and a a d a 1 1 l stly, I h ve trie to summarize , in the ye r 9 9, our present knowledge of proper methods of training and of a a and l performing the v rious events on tr ck ﬁe d . a and al The ide itself is , I think , sound , , within its speci

ﬁeld , not without novelty . Of the manner in which I have a developed it , the re der , of course , must be the judge . a I desire to record here my sincere th anks to Mr . Mich el a ff for J . Conroy, of the st of the Boston Public Library , his unfa iling kindness in helping me to bring together the a v a ried m a teri a l upon which this book is b sed .

ERY . ARK E LL H C L . 1 1 Boston , September , 9 9.

CHAPTER I

HISTORI CAL

WHEN a young man decides to t ake part in tra ck and a — and ﬁeld thletics running, jumping throwing the weights — it should interest him to know th a t these a re sports not a a a merely of modern origin , but th t they d te b ck to the f M cKenz ie earliest dawn of history . Thus Pro essor tells “ us that The survival of the cave man was determined by i a a fa r and his ab lity to run f st , to le p , to throw straight , a nd we a re apt to forget the value in modern li fe of the ” 1

a and . quick eye , the ste dy nerve , the ﬁrm hand And a a a a a similarly Mont gue She rm n , the English uthor , s ys “ that Running and jumping a re so n a tur al a nd so e a sy to a ma a the young, th t in one sense it y be s id they no more a s h ave a history th a n laughing or weeping . As long there have been men on the e a rth it may s a fely be a sserted that there have been running m atches ; and in every w a rlike a f a of and a n tion e ts strength , speed , endur nce of the body ” 2 a h ave excited a dmi r tion . of a re a a a These , course , gener l st tements , but it is e sy a a e to illustr te them by concrete ex mpl s . Thus , in Greek a f literature , besides the m ny re erences to the Olympic

a - a G mes , there is , in the Twenty thi rd Book of the Ili d , the f a mous n a rrative of the Funer a l G ames in honor of a of f a r P troclus , with the vivid picture the oot r ce , whe e ,

1 n ro ss r Mc K nzi ntro uc t o e o . a t e e to c M r ae . u I d i , by P f R T i , Mi h l C ’ “ ” ’ r n n N Y r r s t et c a . ew o : a es c r ner s ons 1 1 phy A hl i T i i g k Ch l S ib S , 9 4 . “ 2 nd oot a onta ue ear n Th t et c s a a . e a nton A hl i F b ll , by M g Sh m B dmi

1 88 . rar . on on Lib y L d , 7 TRACK ATHLETICS U P TO DATE as th b l b l se l e modern scri e wou d dou t ess phra it , the wi y “ Ulysses lays back and lets Ajax go out in front and make the a p ce.

In due arra , y s s h At onc They tood ; Achilles howed t e goal . e r r r n i n x s n Fo wa d they sp a g. O l ea Aj a oo G a ne on th e rest but c ose e n ran i d , l b hi d him Th r a ss s As s a e g e t U ly e . a h pely maid Flingi ng th e shuttle draws with c areful h and The t rea t at s the ar and so r n s near h d h ﬁll w p, b i g The s utt e to her oso ust so near h l b m , j To ax ran U sses in the r nts Aj ly , p i ’ a e hi s r a s eet e ore th e ust M d by iv l f , b f d hi r t e ac u on t e . As he ran s ea F ll b k p h m , b h h x the G ree s Smote on t e head of Aj a . All k oute a ause to encoura n Sh d ppl him , gi g Hi s ardor for the victory ;3

r a e was a co est Moreove , at the s me games ther also nt at a putting the weight , which pparently , in these heroic “ e a x - ou days , was much heavi r th n our modern si teen p nd ” “ or a ﬁft - six shot , even th n our massive y

Again Pelides pl aced before the host ass of ron s a e ess ro th e or e A m i , h p l f m f g , Whic h onc e the strong Eetion used to hurl ; But s t c es en h e too hi s e wif A hill , wh k lif , B rought it with oth er booty i n h i s ships h r h r To roa s. s n e a esse t e G eeks T Ri i g , dd d “ tan ort oe er c onten for t s S d f h , wh v will d hi , And roa e s a nd r c be hi s t s ass if b d fi ld i h , hi m s rs Th m n h t n Will la t him many yea . e a w o e ds H i s fl oc s or u es hi s ou nee not be sent k , g id pl gh , d ” T n f r r n h i r o tow o i o : e will h ave t he e. H e n r P ol t r e s a a d a e oe es ose. p k , w lik yp U rose the stron eonteus who in orm p g L , f h n o f n W as like a god . T e so Tel amo ose a so and E eius no orn R l , p bly b ; E h E i h ac too i s ace . e us se ze t e ass h k pl p i d m , And s n i r n h n e t t . t s a e whi li g All e Ach aia l ugh d . The o e of a rs eonteus flun it nex t l v d M , L , g , And a ter th e son of e a on f him T l m ,

3 Th e a of o er trans ate a u en r ant : Boston Ili d H m , l d by Willi m C ll B y ,

e s s oo 81 Co. 18 0 . Fi ld , O g d , 7 HISTORICAL

' Th e ar e- e ax ro h is orous a rm l g limb d Aj , f m vig on h r f t B S ent it bey d t e m a k o bo h . ut when The sturdy warrior P olypoetes took ’ The ass in an as fa r a s o er h i s ee es m h d , b v er s an sen s hi s r n sta ff so far A h d m d whi li g , o r Thi s ca st outdid the rest . A sh ut a ose ; Th e friends of sturdy P olypoetes took h 4 T e r ze and ore it to th e o o s s. p i , b h ll w hip

a in Ag in , in Latin literature , there is the record , the i a Aeneid , of the games held upon the ann vers ry of the a a a de th of Anchises . Aene s begins by m king an announce “ a c ﬂ ect a ment , precisely as we do tod y , to the that H nd be a some prizes will aw rded to ﬁ rst , second and third in ” a re f each event . Next , we in ormed that two of the con testant a and s, Nisus and Eury lus , were bosom friends ; a unfor then follows the spirited ccount of the foot race , ' “ ” a tunately not run in l nes .

rst e ore a ll the rest Fi , b f , F es N sus art n s ter t a n the n li i , d i g wif h wi d , r n e t n er o t en a O wi g d hu d b l . Th S lins nex t Fo o s but far e n Eur a us ll w , b hi d ; y l h T e t r in s ee . o o s H el mus hi d p d Him f ll w y . Now c ose e n e o D ores fl es l b hi d , b h ld , i i , Toe touc n ee and a n s u on hi s rear hi g h l , h g p ; And h ad ore s ace re a ne h e ou a e asse m p m i d , w ld h v p d , O r e the cont st o t l ft e d ub ful . Almost now Th e ast sta e wa s co ete and t e nea re l g mpl d , h y d t ea r eet the oa en N sus s es Wi h w y f g l , wh i lid U nhappily amid som e slippery blood e er s a n t at our e u on the roun Of h if l i , h , p d p g d , H d h r s r s a wet t e a s. es n ex u tant on g P i g l , Th e out hi s oot o ost and rone he a s y h f h ld l , p f ll the sac re oo and t r Amid d bl d fil h impu e . Y et not or et u of Eur a us f g f l y l , And of t e r o es h e i n the s er ace h i l v , , lipp y pl , s n o structs th e wa of a ns Ri i g, b y S li , ’ Who a n o er s ra s u on th r e oun . , f lli g him , p wl p g d O n fl es Eur a us and t rou h is r en i y l , , h gh f i d , ’ o s the rst ace a s the a au n s H ld fi pl , mid ppl di g houts H r n n H l m e u s. e e us c o es in and nex t Th y m ,

4 The a o f o er trans ate a u en Ili d H m , l d by Willi m C ll B rya nt : B oston ,

e s s oo Co . 1 8 0 . Fi ld , O g d , 7 TRACK ATHLETICS UP TO DATF

D r s f r h r r l o e o t e t . e e S a ius s i , hi d H ﬁll All the wide hollow of th e a ssembled c rowd And ront seats of th e at ers t hi s c ri es f f h , wi h , D e an n t at the r ze s ou be restore m di g h p i h ld d , natc e ro r B S h d f m him by a t ic k . ut favor smiles For Eur a us and hi s eco n tears y l , b mi g ; And ort see s ort er in a e r w h m w hi lov ly fo m . D ores secon s and t ou o ce i d him , wi h l d v i D ec l ares th at he in v ain ha d str iven to win Th a st r ze t a s h e o n a s t e rst . l p i . if S li f ll ﬁ “ en s o e ZEneas : Y out s our r zes all Th p k h , y p i Re a n to ou ass re N o on m i y u d . e may change Th or r f h B l e de o t e palm . ut et me still Pity a friend whose ill - luck merits not ”

s ortune. a n t s to a ns t en Mi f S yi g hi , S li h ’ H e gi ves a huge G aetuli an lion s skin r d ea t rou a an t e c a s. H vy wi h gh h i , wi h gild d l w “ H ere Ni sus spoke : I f such th e pri zes given To t ose who ose and a s win t t us h l , f ll pi y h , What boon worthy of Ni sus wilt thou give " I who eser e the rst cro n had not c ance d v d ﬁ w , h To me as e as a s ro n n e un . , w ll S li , p v d ki d And as he s o e he s o e hi s ace and s p k , h w d f limb " eare h m d nd Th e oo s r w t t e u a t . e s e Sm d i h ﬁl h g d i mil d , And a e a s e be rou t the s u or b d hi ld b gh , kilf l w k D id maon ta en the G ree s Of y , k by k ’ From Neptune s sac red door ; thi s signal gi ft h r o r gs E neas to t e wo thy y uth p esents.

This passage furnishes food for thought . At first , z of doubtless , we are disposed to critici e the ruling Aeneas , a and , according to present st ndards , there is surely some fla thing humorous in the description of Nisus , who so “ ” Salius grantly gave the elbow to , as the worthy youth so that it is not surprising to find that a modern commem a a ffa a t tor views the whole ir with disgust, calls Aene s an “ ” “ ffa a t ine ble prig, and cl ims that ou side of the police for a court records nothing, l ck of chivalry, for contemp

a i - a tible me nness , for mpudent self assertion , equ ls this story of the foot- race at the a nniversary of the funer al of Anchises

5 n f r : r ns e n En n rs . Th e Ae eid o "i gil T a l at d i to glish Bl a k "e e by C . P H fﬂ i 1 8 i n o . ton M C . ranc . ou 81 C h gh , , 97 “ ” 6 The Et cs of nc ent and o ern t et c s : r c e o er 2 hi A i M d A hl i P i C lli , 3

orum 0 . F , 3 9 6

TRACK ATHLETICS UP TO DATE

And t his stone she pro ceeded to put with the utmost and a a c a o f cc ease , n tur lly without mu h fe r su essful compe “

. w a s tition Surely , there no suggestion of the clinging ” vine about Brunhild a . a f a Next , ter thi s fair ch mpion , to come directly to our

a a c a - a a English ncestors , I c nnot re ll , in Anglo S xon liter an f a n o a d . a s u ture , y specific mention tr ck field It w o — a nd in the sea th at the Anglo - S axon w a s most at home ; “ ” f of and thus Beowul , the hero the first English epic , “ a of - a a for a who , in contest ocean endur nce , sw m five d ys and nights , through

urn n a es and c est eat er Ch i g w v hilli w h , D a r n n t a nd th e nort ern n kli g igh h wi d ,

a a a a was l ter conquered upon l nd by dr gon , a murderous ” ma d a a f monster with r ge , who bre thed orth ﬁre like a and a a locomotive , who swept cross the evening sky like

Z eppelin on a raid . a a a s fa r a s It is , however , highly import nt to note th t a a c a re a a a of ntiquity goes , Irish thleti s pp rently in a cl ss ’ O R ill a n . e d a their own John Boyle y, poet thlete , tells Cuchullin a f us of , or Cuchull in , who , long be ore the

a of w a s - a Olympic G mes were thought , the All round f f a o a A . M 80 and Ch mpion I rel nd , . 4 4 , who per ormed , a a t the - c a f a mong other events , roth le s , or wheel e t , which was seemingly the di re ct forerunner o f the modern ha m 9 ’ O Reill . . a mer throw Further , M r y describes the ncient a at T a ilten and a a and a f a g mes C rm n , simil r in orm tion is given us by one who is both a mighty athlete and a gre at a M r a a a . uthority upon thletics , n mely, J mes S . Mitchel , “ in his re a lly noteworthy p amphlet entitled How to Be ” 1 ° come a Weight Thrower .

9 “ ’ Et c s of ox n and an ort o n o e O R eill : Bos hi B i g M ly Sp , by J h B yl y

888. ton c nor Co . 1 , Ti k , 8 HISTORICAL

a a a a Scotl nd , too , has lw ys been f mous for her weight a o f w a s fa a men , not the le st whom the mous Dougl s whose “ ” exploits are portrayed in The La dy of the L ake

Indigna nt then h e turned him wh ere e r a rm s th e ra n eo en are Th i b w y y m b , r h r i n i r To hu l t e m assive ba a . en eac hi s ut ost stren t h ad s o n Wh h m g h h w , The D ougl a s rent an ea rth - f a st stone ro its ee bed t en ea e it F m d p , h h v d high , And sent th e fragment th rough the sky A rood beyond th e fa rth est m ark ; ’ And st i n t r n s ro a ar ill S i li g y l p k,

- The - ra a re s res wh o no the ast g y h i d i , k w p , To stran ers o nt the D ou a s c a st g p i gl , And m ora li ze on th e d eca y ren in o ern d a Of S cotti sh st gth m d y.

And the whole history of English tr ack athletics is most “ a a a vividly set forth by M r . Mont gue She rm n , in his Ath ” letics and ootball a a F , lre dy mentioned , to which volume ll a r a a re f a who e interested in such m tters hereby re erred , of a a while , for the purposes this ch pter , it is perh ps enough for us to note here th at modern English tra ck and ﬁeld a a a a 1 8 0 a thletics d te from bout the ye r 5 , th t the ﬁrst Ox ’ ford - Cambridge Inter- Varsity sports were held in 1 864 a nd a a 1 8 6 th t two ye rs later , in 6 , the famous London Ath 1 1 a lc tic Club w s formed .

of i and h Of the history Amer can track ﬁeld M r . Art ur f an a a a Ruhl , who is not only himsel thlete , but lso literary a a has n a rtist of unusu l distinction , writte most entert in “ ” 1 2 in l and a a g y in his Rowing Tr ck Athletics , and simil r “ inform a tion may be found in the Book of School and ”

of . a a College Sports , M r R lph Henry B rbour , famous

0 “ 1 H w to Bec o e a e t ro er es t o a . c e : a m W igh Th w , by J m S Mi h l Sp ld ’

n s t et c ra r 1 1 6. i g A hl i Lib y, 9 1 “ 1 t et c and oot a n r n Th s o ta ue ea a . e a m nton A hl i F b ll , by M g Sh m B d i “ An r n n 1 88 . d s t c orts H ra . o o see a o et . ri Lib y L d , 7 , l , A hl i Sp , by H . G f ’ n B oh n ra r of orts nd G a s : o n 1 8 1 L a e n o . ﬁ , s ib y Sp m L d , 9 9 TRAC K ATHLETICS UP TO DATE

i t a s mat writer of stories for boys . But n eresting all these a re a a ters , once gain , since this book is not prim rily a his a ffi tory, it is perh ps su cient for our purposes to observe “ ” th at American track d ates practica lly from the close of a r h the b the Civil W , t at New York Athletic Clu was 1 868 a founded in , and th t the Amateur Athletic Union and the Intercollegi ate Associ ation both held thei r first 1 8 6 a f meetings in 7 , since which d te the whol e history o a a tr ck and field in America , with some n tural ups and b b a a d downs , has een marked , on the whole , y a ste dy a a v nce , with a constant incre se in popularity and a cor responding improvement in the qu a lity of the records achieved b the i Thus , at a glance , we have efore us whole h story a of these ancient sports , rich in rom ntic suggestion , dating from the shadowy d ays before the birth of Homer down “ ” a to the modern Olympics , with thei r gre t concourse of ff a athletes from many di erent p rts of the world . Surely , — to take part in track athletics perh aps even to a dd his — name to the long list of champions of the p a st is a b worthy ambition for any oy.

“ 1 2 o n and rac t et c s a ue ro t er n R wi g T k A hl i , by S m l C w h a d Arthur

The ac an o an 1 0 . Ruhl : M mill C mp y, 9 5

10 CHAPTE R II

WHY TRACK ATHLETICS ARE POPULAR

T H E reasons for the popularity of tra ck athletics may a a be summarized under two m in he ds . First of all , there a are those re sons which , in greater or less degree , char i — a a acter z e all manly sports n mely , that tr ck and field a b thletics are a distinct enefit to a man , and a benefit not l and . only physically, but mentally morally as wel The physical advantages of exercise are so universally acknowledged at the present day that they need only to be a a a a st ted to be understood . The thlete bst ins from liquor

and a . tob cco . He does not eat unwholesome food His “ ” a b b a d ily workouts , followed y athing and m ssage , keep a at his body vigorous and cle n . And the same time his a a mind is filled with healthy, natur l outdoor ide ls . He is not growing old too fast in an endeavor to rival the p a “ ’ a thetic figure of the London gamin who says , I m ten ye rs ’ but er e b the old , if y go s y things I know , I m most a ” hundred . l s hl As for the menta benefit of track and field at etics , I am confident th a t the public at large does not in the least reali z e that these sports furnish a great opportunity for b the development of rain as well as muscle . To take a x h is and most concrete e ample , t ere a prevailing erroneous impression that throwing the hammer is a ga me whi ch calls the h merely for exercise of brute strength . Yet t is is far h man h a from being t e case . A w o h s never seen a hammer his before spreads feet wide apart , swings the missile awk wa rdl b e his e ha h h an y a ov h ad , nds ig and elbows bent, d u TRACK ATHLETICS UP TO DATE when he attempts to m ake his throw loses his b al a nce and very often falls at full length , while the hammer is hurled f a distance of perh aps forty or fi ty feet . At the other a f extreme , we find skilled per ormer like Ryan , the record a a holder , turning round three times within the n rrow lim

- nd its of the seven foot circle a hurling the weight , with a r a perfect control in every p ticul r , some hundred and

eighty feet . Between these two extremes lies the long a a a of course of training and pr ctice , the gr du l di scovery the different points which the athlete must a cquire in order a to become a success ful performer . He must re son out for himself why the h a mmer is swung in a certain way and why the distribution of the weight of the body and the

position of the feet bring about given results . In a word , and a all a while weight , strength physic l condition pl y their a a a a p rt , their rel tive import nce is slight comp red with the a knowledge of how the throw should be m a de . The s me rule holds good in all other br anches of tr a ck and ﬁeld athleticsf It is doing the thing in the right way , the “ ”

a a nd . knack which counts . It is br in first muscle next a a a nd a re a L stly , tr ck field sports something more th n r d a . a e a a a an mere p stimes True , they prim rily recre tion a consequent a id to the more fa r- re a ching a ims of our d aily a ll n life , but running through them there is a undercurrent which ca lls forth a nd d evelops the s a me ch a r a cteristics ma r a ffa a which make or us in irs of gre ter moment . The athlete learns to appreci ate the good qu alities brought out in h imself and a a a in his m tes by ctu l competition . He a a a le rns to v lue the great quality of g meness , the spirit a f of a f a which fights on undism yed in the ace pparent de e t , a nd a a and a a at a a g in g in the l st moment pulls out vi ct ory . He le a rns to respect the rights of his antagonists and comes to re a lize that his indivi du al success or fa ilure is nothing compared to the success of the meeting in whi ch I2 WH Y TRACK ATHLETI CS ARE POPULAR

18 a a a a of he p rticip ting, th t he must reg rd the rights the fﬁ a a nd a and a a i o ci ls the spect tors , th t true sportsm nsh p , and at all a a 13 i i c not the desire to win h z rds , the sp r t whi h o should govern competition . Nowhere , to my kn wledge , has this l a st point been better emph a sized th an by P rofes “ M c Kenz ie a and of sor , when he s ys , The rules ethics competition present a consta nt opportunity to ﬁll the re

' ceptiv e mind of the boy with consider ation for a f a llen a f a and a a opponent , to give him th t r nk modest ccept nce of victory or defe a t ch a r a cteristic of the true sportsm a n who loves the g ame above the pri ze a nd the generous riv ” 1 alry of the contest r ather th a n victory a lone . H aving thus enumer a ted the a dv ant ages which tr ack a nd a a ﬁeld thletics sh re in common with other sports , there rem a in to be considered those beneﬁts which belong p a r ti l rl cu a . y to running, jumping and throwing the weights a a a re Not only , as we h ve seen in Ch pter I , these sports a a all a the most n tur l of exercises , but there is , in ddition , something about them which is peculi a rly individu a l ; m a man a no other form of competition does , both liter lly

’ ” a a f a a and ﬁgur tively , st nd on his own eet to gre ter ex “ ” tent tha n he does in tr ack ; a nd this fa ct is a dmirably a a brought out by M r . She rm n , in his excellent volume on " a d tb ll Athletics n Foo a . ll a a a h A a . a must gree , s ys Mr She rm n , t t running, a and a a re and w lking, le ping the most simple genuine of all competitions . When a Derby is won it is a lw ays a point for a rgument whether the gre ater credit is due to the horse or to the jockey ; and when C ambridge is b a dly be a ten over the Putney course there is always the critic to i sa a f wei hts a a y th t the Ox ord g were better rr nged , th at a a a a h err tic steering threw w y the r ce . or that t e losers

1 ntro uc t on ro essor Mc K nzi . a t e e to c ae I d i , by P f R T i , Mi h l C . Mur ’ “ ” ’ s t eti c Trai i n , New Y or : a es c r n r ons 1 1 r s . phy A hl n g k Ch l S ib e S , 9 4 I 3 TRAC K ATHLETICS U P TO DATE

l who a were underboated . The ath ete wins big race owes be nothing to his apparatus , and his success can only due ’ to his own excellence or to his oppon ent s shortcomings . a a And even i f running be more unsoci ble th n rowing, it has the counterb a lancing advantage for the individual th at his success cannot possibly be a scribed to others . In every a ff eight on the river there is s id to be one du er , and every one of the eight can be certain that some one considers him “ ” a ff can to be the man . In athletics du er only win by the a help of a handicap ; the c use of his success is then evident ,

and if he gets the prize he takes li ttle credit with it . When h z the at lete has got a pair of the best shoes , a ephyr , and a pair of silk or merino drawers (called by courtesy knick erbockers not so a ) just coming down to the knee , as to le ve a ha s ot all th t useful portion of the leg free , he g the stock

in- - - trade required to win h alf a dozen championships . The

science of athletics , then , consists in the scientiﬁc use of the ’ limbs ; the tools of the a thlete s trade are the thews and b h ha man muscles of his own ody , w ich God s made and ” 2 cannot refashion . “ r s c Moreove , track is the mo t demo rat i c of all our o all sp rts , both in the sense that it is free to , and also in e a ff a the sens th t there are so many di erent events , c lling for ff and so many di erent varieties of height , weight tem

' erament a n an a p , that almost y m has a ch nce to m ake ”

good in at least one event upon the programme . Upon this point of the democracy of track sports I wrote fifteen h years ago . I believed t en in the truth of what I said I believe it even more fi rmly to - day ; and therefore venture “ to quote the fi rst page of the Introduction to P ra ctica l ” h h ut uch the l Track and Field At letics , wit o so m as a tera as tion of a single word , follows :

2 “ t et cs and oot a b Monta ue h r h Ba nton A hl i F b ll, y g S ea man, T e dmi ibr r n on a . o 188 L y L d , 7. I 4

TRACK ATHLETICS UP TO DATE

- a a a . down th n win by a few inches 3. hundred y rd r ce But no other college sport can be indulged in by so m any men ; no other sport opens such possibiliti es to the aver age man ff a a man and ff and the du er . And it is the ver ge the du er a who need looking a fter and need encour gement . The ’ man who can m ake an eleven or a crew doesn t need any ‘ ’ s a a a a a a phy ic l tr ining . He is either lre dy born thlete or of a temper ament th at will get "igorous pl ay and ex er a a and cise whether or no . The tr ck te ms of ou r colleges schools h ave not only dr awn into athletics and he a lthy sport thous ands of men who might otherwise h ave grown a and a up with fl ccid limbs undeveloped lungs , but they h ve ha d a a s and a a man their soci l influence well , to m ny who might otherwise h ave rem a ined a hopeless outsider they h ave given the ch ance for which every undergr a du ate — rightfully ye a rns to do something a nd be somebody and ” 4 a in some w y serve his college . a f Sh r bb a a . u a t Simil rly , lso , M r Al red t kes up the m t er “ ” the of " w of so- a a an from point ie the c lled aver ge m , “ a M ens sa nd i n c or or e sa no and s ys , p is the essence of can a and truth . You look round the world you will find a a a the most he lthful men,the most re soning men , the gre t est a a re a a a le ders , men who h ve t ken ctive exercise in

some form or other . “ T ake Professor Goldwin Smith and he will tell you that he owes his longevity and soundness of mind and a o f f a a body , in his upw rds ourscore ye rs , to horseb ck a a a G la dstone h a d a riding . The l te Willi m Ew rt p ench ant a f aff for chopping down trees . Hon . A . J . B l our ects a ll golf . And so it goes , deriving beneﬁt from exercise . “ a all a We c nnot ride horses , chop down trees or pl y f m an a de a l a gol . A young must h ve consi r b e we lth before

“ 4 o n a nd rac t et c s a m ue Crowt er n rt R wi g T k A hl i , by S l h a d A hur

u : Th e Macm an Co an 1 0 . R hl ill mp y , 9 5 I 6 WHY TRAC K ATHLETICS ARE POPULAR

n a ff a na a a n a he ca ord to keep g in his st ble , own est te , or da me ander leisurely f o r miles e a ch a nd every y. But he does not need to h a ve a gre at de al of money to ride a a a a a the bicycle , to row bo t , to run r ce , to put weight , to a a and a s w lk , to jump , or to throw the h mmer , thus he , a s man a can a a well the of we lth , t ke his exe rcise , but in f ” 5 di ferent way. a a and a re In word , then , tr ck ﬁeld athletics deservedly popul a r because they furnish an opportunity for the de v elo ment a and a a a man p of br in muscle , bec use they te ch c a and how to condu t himsel f tow rd his fellows , bec ause a re a a a an they the most n tur l , the most individu l d the c a all most demo r tic of our sports .

5 “ on D stanc e unn n r Sh r bb r e u . o onto Th e Im L g i R i g, by Alf d T , r N e an 0 e a s o 1 . p i l w C mp y, 9 9 CHAPTE R III

BIBLIOGRAPHY

T H a a ath E ﬁrst tre tise , in English , on tr ck and ﬁeld ' “ letics (so far as I am aw a re ) is cont a ined in British ” ”

a . Rur l Sports , by Stonehenge , published by G Rout d 8 6 Co. an ledge , London New York , in 1 5 , in which a volume we ﬁnd hints on tr ining, a description of the a a v rious events , and a ch pter on the treatment of injuries which may occur in the course of prep a ration for athletic a ob contests . These hints on tr ining, it is interesting to and a serve , are remarkably sound , contain much th t could a at da a be re d to advantage the present y, as , for ex mple , ’ “ the author s reference to The grand principle which every a e " man who values health should const ntly ke p in iew , a a an n mely, that no one should ttempt to compete in y con a h a s h a d a test requiring gility or strength , unless he such preparation a s sh a ll en able him to perform ‘ his ta sk with ” ff ' out feeling any ill e ects from it . But when we come to a a s speciﬁc inform tion to the various events , the text is a a a a s less noteworthy , and there is cert in h ziness to times and distances which wa s app a rently quite comm on at this ’ a period . For instance , the world s record for the st nding

and - a broad jump is twelve feet , one one h lf inches , but ” “ - Stonehenge , after describing the Standing Leap over ” “ sa a a - a Height , goes on to y th t the St nding Leap over a ff a wa width is e ected in the s me y, but with less contraction and of the limbs , more swinging of the arms . The gre at est width I have ever known thus cleared was fourteen ” feet . 18 BIBLIOGRAPHY

Another volume published about this s ame time wa s ’ ” a n a Every Boy s Book . The e rlier editio s I h ve never “ a f seen , but from the pref ce to the twel th edition Every ’ ” and Boy s Book , Edited by Edmund Routledge published and 1 8 6 it a by George Routledge Sons , London , 7 , ppears

1 . a that the ﬁrst edition appe a red in 855 Here lso , as in “ ” the volume by Stonehenge , we ﬁnd much that is sound and t he a a helpful , but h ziness with reg rd to records is n a n e even more pro ounced , and there is a qu int ess in the styl ’ a re which is irresistible . Bearing in mind th t the world s

60 0 a 1 1 0 - ﬁfth cord for y rds is minute , four seconds , for

a 2 1 2 - ﬁfth y rds minutes , two seconds , and for the

ﬁv e- running high jump 6 feet , 7 sixteenth inches , the fol a a a a lowing p ssages cannot f il , I think , to muse the thlete “ ” ” - d a and a a re of to y. Running Le ping both included “ ”

a a re . under Gymn stics , and thus described

RUNN ING

Running is both useful and n a tur al ; it favours the de v elo ment a m od p of the chest , dil tes the lungs , and , when

c a a a . a a r te , is a highly s lut ry exercise To run f st and gr ce f u a s W a ully one sho ld it ere gr ze the ground with the feet , by keeping the legs a s straight as possible whilst moving a a them forw rd . During the course the upper p rt of the a a body is inclined a little forw rd , the rms are as it were glued to the sides , and turned in at the point of the hips , a a the hands shut , and and the n ils turned inw rds . The a a f ults in running are swinging the arms , r ising the legs a a n too high behind , t king too l rge strides , bendi g the knees and a too much , in not properly man ging their wind . In all running exercises the young should begin gra du ally a and never run themselves out of bre th at any time . By careful practice a boy may soon acquire the power of run I 9 TRACK ATHLETICS UP TO DATE ning a mile in ten minutes ; this is c a lled moder ate running in Wh at is c a lled prompt running a thous and y a rds in two and minutes is thought very good work , in quick running ” 60 0 yards in a minute is considered good .

LEAPING

The High Lea p with a Run

The l eap er should go fa irly and str a ightly over with and a out veering to the side , descend on the b ll of the foot

just beyond the toes . “ A good le aper of sixteen ye a rs old ought to le ap four and an a a feet six inches , extr a ordin rily good le per ﬁve f a a d a . a n eet Adults well tr ined will le p six , some h ve been ” a known to le p seven feet . Another most entert a ining volume of this period is ” a a d a n . A H ndbook of Gymn stics Athletics , by E . G a H lle T r r C and u ubne 81 o . R venstein John y; London , ,

1 86 . a a a a 7 This book is prim rily tre tise on gymn stics , but the incidential references to athletics a re re a lly very “ a s a re f a a a funny , when we in ormed th t In the High Le p

- a and spring bo rd should not be permitted , , with respect “ a a na a h a s re to tr ining in gener l , A p fter dinner much to ” “ it and a a a for commend , About h lf p st eleven prep re ” I a . a bed . You ch nge of course your shi rt n the m tter a t e a of a of diet , lso , h ide s the uthors were liberal to a “ a as a a o tea f ult , in thei r reference to bre kf st , consisting f ” ff a a and ca a or co ee , with st le bre d butter , ( using the re der “ dre a dful doubts a s to the qu a lity of the l atter a rticle ) a

“ a c or a n thi n else ou a nc couple of eggs , hop , chicken , y g y f y ”

or a n a ord . a c ﬂ Surely , those were the kind of bro d minded men under whom it would h ave been a genuine

ple a sure to tra in . 2 0 BIBLIOGRAPHY

b i s f a l k h e It is o v ou , there ore , th t in these ear y wor s t er

’ is not a gre at de a l which is of v alue to the close student of a and a 1 88 a a a tr ck field thletics , but in 7 there ppe rs “ of a ff a a book very di erent st mp , n mely , Athletics and ” a a a a Footb ll , by Mont gue She rm n , to which numerous ref erences h ave a lre a dy been m a de in Ch apters one and two f m f i o . o the present volu e The merits this book , wh ch ca n a a ma a a s sc rcely be overst ted , y briefly be summ rized “ f a a ollows . In the fi rst pl ce , the Ch pter on The History ” o f a la e a nd Athletic Sports in Engl nd , is scho rly , complet f rem a rk ably interesting ; quite a model o its kind . In the ’ a c f a second pl e , to quote rom the Author s Pref ce , A word must be a dded about the illustr ations to this volume . a a r a f a a a a M ny e engr ved rom inst nt neous photogr phs , t ken a of by M r . G . Mitchell , who ttended some the chief foot b all m atches and athletic gatherings o f the se a son . The verit able attitude and a ction of the men h ave thus been ob t in r a a a a e . fa a s d So the uthor is w re , the present is the first occ a sion in which the newest development of photo gr aphy ha s been utilised fo r illustr a ting a work upon ” a a a a thletic sports . And in the thi rd pl ce , g in in the words “ of a a tua fa r a s the uthor , while he does not c lly go so to “ a a an a a a a a ff el bor te ctu l m nu l of tr ining , he does o er ” and reminiscenses some reflections on running , jumping and a a f weight throwing which cont in much th t i s use ul , and a a nd a which , written throughout in lively most re d a " o f a a nd able style , furnish ivid picture tr ck field sports a at a w a s in Engl nd the d te when the volume published . ’ a a w a s f a a M r . She rm n s book ollowed four ye rs l ter by ’ “ ” H a of Volume V in ohn s H ndbooks Athletic Sports , pub lished 81 1 8 1 by George Bell Sons , London , 9 , the first 1 2 0 “ a a re H H p ges of which devoted to Athletics by M r . . . ’

ffi . a a Gri n . Like M r She rm n s books , this work contains ca f a and some interesting histori l in orm tion , much sound 2 1 TRAC K ATHLETICS UP TO DATE p ractical advice on the proper methods of pl anning and n ex conduct i g an athletic meeting . There are also some “ ” ell nt a a nd c c e speci l articles by experts re ord holders , on f ff and the science of per orming the di erent events , some a a a ma a good hints on tr ining in gener l , lthough it y perh ps fa irly be said that on the whole this volume m a rks no great a a a a . adv nce over th t of M r . She rm n

And now the United St ates begins to be he a rd from . ’ “ 1 888 O Reill and In John Boyle y, in his Ethics of Boxing a 81 M nly Sport , published by Ticknor Company, of h a d a a a Boston , made c su l references to the history of tr ck ’ a and 1 8 a a . a thletics , in 93 ppe red M r Walter C mp s “ Book of College Sports , published in New York by a a f a the Century Comp ny , bout fi ty p ges of which are de “ ” f ’ v e a . ot d to tr ck Of necessity, there ore , the author s a a a tre tment of this subject is somewh t gener l , yet it is uni v ersally re cognized th at a s a writer upon a thletics M r . “ ” h h h a s a Camp as touc ed nothing which he not dorned , and these ch apters on tr ack and field sports a re no excep tion to the rule . 1 8 6 a a Next , in 9 , came a book which m de nother long stride forw a rd in the progress of the liter ature of track ’ “ a and field ; namely, M r . Herbert Lee s Tr ck Athletics in a a 81 Det il , published in New York , by H rper Brothers . a a and ma The text of this volume is rem rk bly good , y be a a at da the read to dvant ge even the present y, but point where the author m a de his n ame worthy of enduring fame a h was with regard to the illustr tions , for while , as we ave S th e . e i s en , M r Montague hearman was first to apprec ate the value of the instant aneous photogr aph as a means of il “

th . lustrating e performance of an event , M r Lee went him one better by perceiving that a seri es of such photo at a graphs , taken various st ges , will show the student the fo m le r and manner of performance almost as , c arly as i f 22

TRACK ATHLETICS UP TO DATE

a f a and a a f a a f re- ste dily for ﬁ teen ye rs , th t , ter c re ul read a a a ing , I h ve not hesit ted , in the present volume , to dr w freely upon it in the m a tter both of illustr ations and of text . ’

a a of . a M r . B rbour s book , like th t M r C mp , does not n a a ac and pretend to be a exh ustive tre tise on tr k ﬁeld , but ’

a of a a s . it cont ins much v lue , does M r Ruhl s , and both a a volumes , written by men of proved bility in the liter ry f a a a a . ﬁeld , will well rep y c re ul re ding a a And now , to return to Engl nd , the Imperi l News f a of t 1 0 . Comp ny , Toron o , published , in 9 9, M r Al red ’ “ Sh rubb s excellent tre a tise on Long Dist ance Running and ” “ a a nd 1 1 a a Tr ining, in 9 3 ppe red The Complete Athletic ”

a S. A . a c a a Tr iner , by Mr . Muss bini , written in oll bor a a n and 81 tion with Ch rles R nso , published by Methuen

Co . . . a a , Ltd , of London This l tter volume is , in m ny a a a respects , a very rem rk ble book indeed . The uthor , h a s a c a a n to be sure , violent prejudi e g inst the crouchi g ” a for and a the a st rt sprinters , considers th t old st nding a f tu st rt is superior , in which belie , I ven re to think , he must a at da a a f be quite lone the present y; but p rt rom this , the book is a through an a lysis of style in athletics a nd is writ ten throughout in such an enthusi a stic and philosophica l spirit th a t no man interested in running and w alking can a ff a a ord to let it p ss unre d . a a a a a At bout this time , lso , number of ddition l volumes “ ” a ac were published in the United St tes . Tr k Athletics ,

a . wa s ten sm ll volumes by Arthur S Jones , published in a f 1 1 2 a a 81 Co . o and 1 1 9 by Sm ll , M yn rd , Boston , in 9 4 a a a ff a ppe red no less th n three di erent books , Mich el C . ’ “ ” a N Y rk Murphy s Athletic Tr ining , published in ew o ’ “ a c i by Ch rles S r bner s Sons , The Book of Athletics , a and s edited by P ul Withington , publi hed by the 81 a a and Lothrop , Lee Shep rd Comp ny , of Boston , Ath ” letics r a H ertber in Theo y and Pr ctice , by Ernest j g, pub 2 4 BIBLIOGRAPHY

’ P a S 1 1 lished . . in New York by G . Putn m s ons Also , in 9 5 , ’ “ f a M cKenz i e s Ex appeared a revised edition o R . T it ercise in Education a nd Medicine (origin ally published

a C . a e 1 0 : . . in 9 9 The W B S unders o , Phil d lphia and a a a London ) , which volume cont ins a ch pter on tr ck ath i let cs a . , with some excellent illustr tions All of these books , H ert a a . . especi lly , perh ps , those by M r Murphy and Mr j a a re berg, are of undoubted v lue , filled , from cover to a a a cover , with sound dvice for the thlete , and , dded to a a their list of predecessors , cert inly cover most adequ tely a a and the whole dom in of tr ck field . Mention should a lso be m a de of the series of pamphlets ’ in Sp alding s Athletic Libra ry published by the American m f i a o . Sports Publishing Co p ny, New York This ser es “ ” “ ” c an includes How to Be ome Athlete , How to Sprint , “ ” “ 1 0 0 a a How to Run Y rds , Athletic Tr ining for School ” “ ” “ ’ ” “ Boys , College Athletics , Athlete s Guide , All ” “ anc and - Around Athletics , Dist e Cross Country Run ” “ ” “ a a ning, M r thon Running, How to Become a Weight ” “ i ” T r and a a and . hrowe , W lk ng for He lth Competition These p amphlets a re noteworthy for the excellent illus t rations c a a nd at a f e a re which they ont in , le st our of th m of n a of a and ge uine import nce to the student tr ck field , “ ” a c a n mely , How to Be ome an Athlete , by J mes E . Sulli “ ” v an b ff , How to Sprint , y Arthur Du ey, How to Become ” r “ a a . c and Weight Th ower , by J mes S Mit hel , Distance ” and n Cross Cou try Running, by George W . Orton . a a a l a a 1n M ny speci l rtic es , lso , h ve been published the a a a a of a and a m g zines on v rious ph ses tr ck field thletics . a re a Among these the series by M lcolm W . Ford , including “ ” “ ” s a 1 8 : 2 0 i Di t nce Running , Outing 5 ; Athlet c Trai n ” “ ” “ ” 1 : 2 1 a l a 0 ing , 9 Outing 4 ; Speci iz tion in Athletics , 3 “ ” : - a 1 Outing 574 ; All Around Athletic Ch mpionships , 3 ” 8 1 a i rma Outing and Remark ble Athlet c Perfo nces , 2 5 TRACK ATHLETICS UP TO DATE

60 . n Mr . 35 Outing 3 Of unusual i terest , also , is . J S ’ “ ” “ ” a 8 : 2 6 Mitchel s Athletic Gi nts of the Past , 3 Outing 9, “ and other v alu able a rticles a re By- Gone Internation al ” “ ”

. . 6 : 0 Athletic Contests , by W B Curtis , 3 Outing 35 ; “ ” a M an a a i 2 What M kes Sprinter , by P ul C . Phill ps , 4 “ “

2 0 D eerfoot a n 2 . Outing 3 ; , the Indi n Run er , 9 Cur ”

: a . 0 4 84 The F stest Sprint , by A Kidd , 4 Out ” “ and The e b L ee 2 ing : 4 33 ; R cord Breakers , y T. I . , 5 “ ” 2 Munsey, 47 . CHAPTER IV

TRAINING IN GENERAL

I i a l T s a truism th t no workman , however skillfu , can turn out a piece of perfect workm anship unless he has the a a proper tools with which to work . Simil rly , no m tter how much knowledge of his chosen br anch of sport a runner or a i ma a jumper or a we ght thrower y possess , he c nnot con vert theory into pr a ctic al results unless he is physica lly in n c a f good trim . This , the (of ourse ter a thorough med ic al ex amin ation to m ake sure th at he is good gener a l con i s f dition ) , the first problem which con ronts the athlete f h e and a im be ore comes to the second , technic lly , more portant one of how to a cquire proficiency in any given i event . He must try to discover how much exerc se , how c f and a f t e mu h sleep , how much ood wh t kind of ood he f n qui res to put himsel in the best possible conditio . all a s First of , it is import nt to note that within the la t h alf century both theories and methods of tr aining h ave undergone a ra di cal ch ange ; and this contr a st between the old d ays and the new h a s nowhere been set forth to better a a a a a a a dv nt ge th n by M r . J mes E . Sulliv n , in his p mphlet , “ “ n - fiv t How to Be come a Athlete . Thirty e or for y

a a o a . a a a ye rs g , s ys Mr Sulliv n , the profession l tr iner prep a red a m an for competition very mu ch a fter the f a sh

a w as a . ion horse tr ined He dieted him , physicked him a and worked him lmost unce a singly . The athlete had cer a e c a and a t in hours to sle p , ert in hours to work , cert in a a a a things to do which tended to m ke thletics bore . Th t ll a system has a been ch nged . There is no more physicking 2 7 TRACK ATHLETICS UP TO DATE

‘ and a r o a or dieting, thletics a e run on the b a sis f m ke the ’ a thletes enjoy themselves . a a a Everything tends tow rd pl y . The strict tr ining

a a a f - a ca n t ble is pr ctic lly out o existence to day. An thlete ea t a a a a most nything he w nts to , but he must bst in from i a t a a re . re f tty foods , and things h t indigest ble He must a a a a lize th t under no ci rcumst nces must he use tob cco , or an m ca a a s y for of intoxi nts . Such must be t booed though

. a a a . they were poison They h ve no v lue , bsolutely It c a nnot be ga ins a id th a t wh at the aver age a thlete w ants ” a and a a most is d ily exercise proper mount of sleep . a a a M r . Sulliv n , in the p ss ge just quoted , does not over

a - fa a n s st te the severity of old shioned tr i ing method , which a re described both enterta iningly and instructively ’ “ a f a a a in Ch pter VI o M r . Mont gue She rm n s Athletics a nd a a and i m Footb ll , while splendi d inspir ng co ment a on wh t tr a ining re a lly me ans is furnished by Mr . Arthur “

ff . a Du ey in his How to Sprint , when he tells us th t “ Tr a ining properly conducted should not be a n orde al to a the c a a c a be fe red , but , on ontr ry , should be pro ess th t brings out all th a t is best in the athl ete and stores up a nerve force of vigor th at is more or less completely under the control of the one who tr a ins f a ithfully and intelli ” gently .

a - - da a t a s . a But l hough , M r Sulliv n points out , tr ining to y is little m0re th an a m atter of pl a in common sense a nd a re a of a a right living, still there number import nt gener l a and a of a principles which the thlete , the tr iner thletes , should keep const antly in mind . a if a a sk for a For ex mple , some young thlete should f a ﬁxed set of rules by which to govern himsel in tr ining , a c can a the answer must be th t no su h rules be l id down . Prob ably no two men a re ex actly a like in temper ament c a a a n a f and ch a r a cteristi s , so th t tr i er with number o 2 8 TRAINING IN GENERAL athletes und er his c a re must study e ach one individu a lly until he is re a son ably sure th a t a certain course of exer

a nd a a . cise , sleep diet will bring bout cert in results More e a f a a a ov r , the thlete himsel soon le rns his own c p bilities a nd a and a a a limit tions , thus Mr . Mont gue She rm n , in his “ ” l and a a m an h as Ath etics Footb ll , s ys , Every who been ‘ ’ a couple of se a sons on the p a th should be able to tr a in ”

f an a . . . a d . himsel , simil rly M r H C L Tind ll , (who , by w a a s fa r a a s 1 88 ran 0 8 c the y, b ck 9 the 44 in 4 % se onds , ’ “ fﬁ Ath a 0 0 for . nd the 6 in writing M r H . H . Gri n s ’ “ ” letics Boh s a o a in n H ndbooks f Athletic Sports , st tes “ th a t Every m an must to a l a rge extent be his own tr a iner a a re all d and a s a Written l ws very goo in theory , sort of for a a re e a outline tr ining they exc llent , but e ch must ” f a r c modi y them to suit his own peculi onstitution . a a a a a a Ag in , it i s prob bly true th t the ver ge thlete is a t a a a more p to overtr in th n to undertr in . He enjoys his and a t a a work is p to do too much of it , m king possible ga in in strength a nd endur an ce at a n a lmost cert a in s acri ﬁce of the feeling of spring and buoya ncy which aecom v a p a ni c s the ery top of physic l condition . And when one ’ is overtr a in ed it is not alw ays a mer e m atter of a few d ays

a m an a a a a la - off rest to put right g in , but it often me ns y f r f a c f o weeks be ore the thlete re overs his orm . It is espe ci ally import ant th a t on the d ay of actu al competition the athlete should step ' to the st a rting line with plenty o f and a a a a energy in reserve , it is good pl n to ce se work lto gether or to be content with the very lightest pr a ctice for a f a n i a two or three d ys be ore mport nt meeting . M r “ ” a M a Mich el C . urphy , in his Athletic Tr ining , advises nothing but light work for an enti re week preceding the da and a a y of competition , the results obt ined by the te ms ’ a a which h ave tr ined under Mr . Murphy s guid nce a re 29 TRACK ATHLETICS UP TO DATE surely the best possible testimony to the soundness of his ideas . a f With regard to the import nt question o diet , much a nd has been written , the subject is carefully considered “ a by M r . Michael C . Murphy in his Athletic Tr ining ' H ertber and by M r . Ernest j g in his Athletics in Theory of and Practice . The gist the whole matter is well stated “ ” - a by the Rev . W . Pollock Hill , ch mpion miler and record d a f r ' M r G rif holder in his y, in an article written o . H . H . ’ “ ” ’ “ ﬁn f s Athletics in Rohn s H andbooks o Athletic Sports . ” “ - The ordinary man , says M r . Pollock Hill , in dieting himself for running need really m ake "ery little di fference from his ordin a ry food if he has been a ccustomed to whole ” “ ” some and he althy fare Thus the bill of f a re should the a a consist , for most p rt , of cere ls , eggs , light soups ,

a t t - v e e beef , l mb , mu ton , s eak , chops , chicken , well cooked g a t t a a t bles , frui , light puddings , dry or milk o st, and bre d , not too fresh .

a re - A few other rules which almost . self evident may be

. a noted to advantage Plenty of sleep is prime requisite , tobacco and alcohol a re strictly prohibited a nd worry and a nervous strain must be avoided if possible . Ice w ter must of a a not be thought of . Plenty cool spring w ter c nnot do theslightest h a rm a s long a s care is taken not to drink a n a excessive amount at me l times . A light rubdown before exercising is beneﬁci a l and prevents the d anger of str a in a a of a a ing muscle , especi lly during the period F ll tr ining a when the d ys begin to grow colder . A thorough m a ss age a fter exercising is most beneﬁci al a nd keeps the muscles f ff rom sti ening or growing sore . a a a a s ff t of a Fin lly , word should be s id to the e ec thletic f a r a a training upon the he alth o the p ticip nt . It is com mon a rgument th a t the str a in of a h a rd race cannot be a a a f a good thing for the he rt , but c re ul investig tion of the 30

CHAPTER V

TRACK ATHLETICS FOR BOYS

' T W HAT a e a a a nd A g should . boy t ke up tr ck a ﬁeld

a t " one - n of thle ics This , of course , is merely sub divisio ’ ca and the whole question of a boy s physi l development , a a a a f a ll a a of the nswer to it is th t it is l rgely , ter , m tter a a of common sense . No one , for ex mple , would dre m a a a and a t king boy ten or twelve ye rs old , tr ining him for a a a a c an act a M r thon r ce ; su h would be so bsurd , so inde tensible and so contr a ry to all st a nd a rds of physic al tr a in ing th at the a id of the So ciety for the Prevention of Cruelty

to Children might well be invoked to put a stop to it . And a a a yet , on the other h nd , I sometimes think th t the s me society should be consulted in those ca ses at the opposite

- a - c a a in extreme , where well me ning , but over utious p rents “ ” a i a a sist th t W llie sh ll not pl y with rough boys , that he must n ot soil his clothes and th at he must t ake p a rt in no ” athletic sports more strenuous th an the s a fe a nd s ane a a game of croquet . In word , then , the h ppy medium lies somewhere between these two opposing poles ; let the sm all boy he outdoors a s much a s possible ; let him r a ce “ ” a and a a a s a s a round pl y h rd , long he does not ttempt anything obviously beyond his limit a tions ; like all young a a a anim ls , this is the time when he requi res lot of ctive exercise and thrives upon it . a a With reg rd , however , to the speciﬁc question of tr ck a bo a a thletics , the y himself nswers th t question until he is

at a a . a le st ten or twelve ye rs old Up to th t time , the ’ a a a ff and ver ge youngster s t stes lie in di erent di rections , ‘ 32 TRAC K ATHLETICS FOR BOYS his mind and body a like a re too much on the move to a llow “ ” a c c at him to t ke mu h interest in corre t form jumping , t a n c and running, or hrowing nythi g ex ept stones snow a b lls . But somewhere a round the age of thirteen or four teen the boy will see some import a nt tr a ck meet and will at once become ﬁred with enthusi a sm to become a ch am

a man . pion sprinter , v ulter or weight This is the time , a a not to blunt , but to guide his enthusi sm ; to expl in to him a all and the scientiﬁc b sis which underlies these sports , to a a a st rt him pr ctising, not overze lously , but intelligently , a a ca so th t l ter on , when he gain s a dded strength and mus la r a a a development , he will h ve alre dy le rned the rudi of a and a a ments these g mes , will be in position to m ke the most of those physic a l gi fts with which N ature ha s en dowed him . And of course it goes almost without s aying fa a a that the school or mily physici n , or both , will ex mine f a a him rom time to time , to m ke sure th t his exercise is and a doing him good , not h rm . -I am quite aw a re th a t there is nothing st a rtlingly novel a c a in these views , but I st te them here be use , even in these d ays of comp a r ative enlightenment with rega rd to the

a a c - a re problems of physic l educ tion , ommon sense rules

and so- a a and a tak frequently broken , c lled tr iners co ches , ’ a a a a and a ing dv nt ge of boy s willingness enthusi sm , seem a a and a nd to forget th t he is still imm ture undeveloped , a sk him to perform fe ats whi ch in re a lity a re fa r beyond “ ” a a his powers . M ke h ste slowly ; there is no better rule ; “ ” and a symposium culled from writers of authority upon a r a this subject will , I think , go f tow rd proving the wisdom of such a course . “ ” a a No one , s ys Herbert Lee , in Tr ck Athletics in De ” “ a a n a tail , ought to begin to tr in for y thletic event much a e of a fe a r under the g sixteen . Until th t time w boys e suffi ciently developed physi cally to be able to stand the 33 TRACK ATHLETICS UP TO DATE

a wa stra in of regular athletic work . The ide l y, says “ ” “ a a for Mich el C . Murphy , in his Athletic Tr ining, boys ‘ ’ a at and under sixteen ye a rs of age is to pl y athletics , I h ave never encour aged boys under this age to tr a in for any athletic competition as one generally understands tr a in a a a a e ing . I do not me n th t boy under sixteen years of g should not compete in tra ck and field events . Such com a a run petition will do him no h rm , if he is c reful not to too great a distance or engage in other competition of a severe nature . A boy twelve years old or less should not run a 2 2 0 a be allowed to more th n yards , and th t not very ” often . h a ff . To the sam e e ect is t e advice of M r Muss bini , in his ” for f a Complete Athletic Trainer , save the act th t he “ ” “ is even more desirous of being on the safe side . Boys and youths under twenty ye a rs of age (at the least) s ays “ a u n M r . Muss bini , must be content with m ch less exacti g a work until they are grown up to m nhood . They only a need to pr ctise , without exerting themselves severely , to a a The find style and get gr sp of things . rest will come ” a a a l ter on . And , fin lly , M r . J mes E . Sullivan , in his “ “ a th How to Become An Athlete , st tes that From e age of ten to sixteen it is safe to sta rt expl a ining to the boy n a hi how to do things in athletics , but ever to tr in m as the ” “ is a and a a a expert tr ined , further , I h ve lw ys felt that it ’ is detrimental to the boy s athletic career to have him scien tificall t ha s a a e y rained before he rrived at the g of eighteen . Prior to th a t his tra ining should be simply of the play

To these safe and conservative views the information should be added th at some years ago there was a genuine reaction against the high degree of development which ha d e h b en reac ed in interscholastic athletics , and m any “ w a rning stories were told of school- boy phenomenons 34 TRACK ATHLETICS FOR BOYS

ran fa and f r a who so st , so o ten , in thei school d ys that they exhausted their vit ality and never am ounted to any a thing upon the tr ck when they went to college . In one or a a s two scattered inst nces , this criticism w deserved ; but the only ca ses in which I ever he a rd of interscholastic ath letes doing too mu ch work and exh austing thei r vit ality were ca ses of the dist ance runs ; ninety- nine times out of a a in hundred , the boy who pr ctises conscientiously and telligently and who m akes a n ame for himself in s chool a thletics will continue to improve a fter he goes to college and will a chieve equ al distinction there . There is nothing a the about jumping or v ulting or throwing lighter weights , a a a or even about sprinting , th t is going to h rm the aver ge c a a a healthy boy ; on the ontr ry , from r tion l indulgence in these sports he will derive much ple a sure and much beneﬁt h . t o a a t e as well As the qu rter mile , the h lf , and longer a a of a ff dist nces , I merely insert word c ution to the e ect ’ a the a a th t during growing period , when boy s he rt does not quite keep p ace wi th the rest of his physical develop a s a ment , it is just well to be on the s fe side ; there is plenty - of time for athleti cs l ater on ; a good solid tounda a and and tion of he lth strength comes ﬁrst , on this the

- and superstructure , the fun excitement of competitive a a thletics m y be securely built a fterward . if But though it is better to err , one is going to err , on of a a all a the side s fety , it must be dmitted , in f irness , that a f a a a re c ses of injury rom tr ck thletics very rare indeed . h a s a As Doctor Hutchinson pointed out , in the rticle quoted a a a a in a previous ch pter , we h ve the ple s nt knowledge th a t we h ave inherited from our remote an cestors a wonderful “ ” a and a l ability to st nd punishment still be ble , in the an “ ” a of n a c gu ge the prize ri g , to come b k for more . Give a a a f a c a c a nd the l ws of he lth but h l h n e , the body responds o the a a n bly , like wonderful piece of m chinery th t it is . 35 TRAC K ATHLETICS UP TO DATE

c c c f a In on lusion , there is one thing whi h it is o ten h rd for a a a a no ra c of a c and boy to re lize ; n mely , th t b n h tr k

ff- a field athleti cs can be m a ste red o h nd . It simply is not possible ; a boy might a s well expe ct to begin the study o f the Greek a lph abet on Mond ay and to be re a ding Home r a t a sight on Tuesd y . f a a im There ore , let the young thlete le rn to curb his p atience ; let him re a d and ponder everything th at he c a n find on the subject of tr ack a thletics ; let him w atch c a re f a a c a nd and ully the st r performers on tr k field , let him do a c c not o a not his own pr ti ing nly regul rly but intelligently , doing things blindly be cau se some one tells him th at is the w a d o a a the a y to them , but lw ys trying to discover fund a c a c ment l prin iples which govern e h event . This is the a to c ro d su cess . a n f a c c a I sh ll ever orget letter whi h Poo h Donov n , ’ a a fa a c d a f a n a s H rv rd s mous tr iner , re eived one y rom f “ a c a a s o : a . pi ring young thlete , whi h re d oll ws De r M r Donovan : There is going to be a set of ga mes inour town ‘ w and a m " a o n next eek , I ery nxi us to bri g home the ’

a o . a o a s a a of a b c n Knowing your reput ti n tr iner thletes , will you kindly send me by return m a il full di rections for a a a c a nd winning the hundred y rds d sh , the hurdle r e the mile run . a "o for a a s Al s h wever , the young spi r nt ; this w a too ” a r an o r for s a nd c f l ge der even the kill experien e o Mr . a a n Donov n . Ch mpio s h ave bee n dis covered in m any “ s a a but o if tr nge w ys , I d ubt one ever brought home the ” ’ a c a f a ca r on u b on ter one week s tr ining , ried by the pop r f c e la methods o the orr sponden ce scho ol . CHAPTER VI

SPRINTING

- a a 1 0 0 a s. D an . Americ n Am teur Record , y rds , 9 3 5 J

2 8 1 1 . 2 1 0 6 . . a Kelley , June 3 , 9 ; H P Drew , M rch , 9 4

- f M a 0 1 8 6 2 2 0 a 2 1 1 s. . . ; y rds , 5 B J We ers , y 3 , 9 M a 2 8 0 . a D an . 2 1 6 ; . , , J Kelly , June 3 , 9 R C Cr ig y M a 1 1 1 0 M a 2 1 1 1 . . 9 ; y 7 , 9 ; D F Lippincott , y 3 ,

1 1 . 2 1 1 a 9 3 ; H . P . Drew , Feb 3 , 9 4 ; George P rker ,

O ct . 2 1 1 . , 9 4

T H E term sprint or d a sh is conﬁned to distances whi ch a man can tra verse at top speed a nd includes a ny dist ance from the ten ya rds d a sh sometimes found on the a f a a progr m o indoor thletic meetings , up to bout three a a a a ha s hundred y rds . As M r . Mont gue She rm n well “ - ca phrased it , Sprinting , or sprint running , is the techni l n ame given to the running of those short dist ances over ‘ ’ whi ch a m an can spurt or sprint at top speed without a

a - an - a bre k . The rough d re a dy experience of the l st gen c a a a a nd r tion , which lmost stereotyped the dist nces condi n a c c a 0 0 a a s tio s of r ing , de ided th t 3 y rds w the limit of a c and a a c for a sprinting dist n e , th t the next dist n e r cing — — purposes the qu a rter of a mile wa s something sui ” 1 ener is a nd f c . a a g , distin t rom sprinting The st nd rd dis a s o r c at t nce , h weve , which ome once to mind whenever sprinting is t alked of a re the one hundred ya rds d a sh a nd a nd a a the two hundred twenty y rds d sh .

“ 1 t et c s and Foot a onta ea rma n Th e m nton ue . a A hl i b ll , by M g Sh B d i n 88 rar . on o 1 . Lib y L d , 7 TRACK ATHLETICS UP TO DATE

a a a c a It i s encour ging , at the outset , to observe th t h m pion sprinter m ay be of pr acti c ally any height or weight .

On this point all the authorities a re agreed . Thus M r . “ “ a a of a : a W lter C mp , in his Book College Sports , s ys T ll and and a a re few a re short , light he vy, there men who pre vented by physi c a l m a keup from competition in one of a at 1 0 and at 1 1 0 these d shes . Brooks 7 pounds , Myers

a of 2 2 0 - a c pounds , m de one the prettiest y rd ontests ever a and a fa seen in Americ , both could run st And a a a a ma simil rly Mr . She rm n , Cert inly you r sprinter y be a ma a n t ll or short , y be of y weight up to thirteen stone , f in though he is r a rely a fe atherweight . He is more o ten lined a and ma an c to be fleshy th n to be thin , y be of y ” M l a f . a height , though he r rely is over six eet While c a of a ac of colm W . Ford cites the se George W ll e , one fa all wa s f t the stest sprinters of time , who five ee ten inches a nd w c and in height eighed , in ondition , one hundred 3 - ninety six pounds . a o a confi ura Some uth rities , however , believe th t the g tion of the thigh is a distinguishing ch a r acteristic of a gre a t “ ff : . a a sprinter On this point Arthur Du ey s ys As rule , a a the body should be symmetric l , the limbs long, especi lly f and a c a rom the thigh to the knee M r . Muss bini l ims “ th at The gre atest determining. fa ctor of a ll is the long fl atti sh at a nd a nd be thigh , the sides bulging out on top a an i hind . Th t is the sprinting leg ; d i t i s better f the u c a nder leg be short ; first , be use there is not so much to f c a a c li t ; se ondly , bec use the tion is bound to be of the c a and a reeping, e sy kind ; , thi rdly, bec use the swing of the ” 5 an f thigh determines the length d speed o the striding .

2 ’ W a ter a s oo o f o e e orts N ew Y or Th e entur l C mp B k C ll g Sp k, C y

o a n 1 8 . C mp y , 93 “ 3 za t on in t et c s n ec a a m W or . 0 t . Sp i li i A hl i M lc ol . F d 3 Ou i g 574 “ ” ’ 4 How to r nt : a n s t et c l ra r Sp i Sp ldi g A hl i ib y. “ ” 5 Th o ete t et c r ne e a r : . ussa n . C mpl A hl i T i S A . M bi i 38

TRAC K ATHLETICS UP TO D ATE

a a h a s a a And now, ssuming th t the athlete t le st a trace “ ” a a of this necess ry pep , we come to a consider tion of the a rt f of sprinting itsel .

Of the utmost importance , of course , is the proper “ ” m a - ﬁv e ethod of getting under w y. Up to about thirty a a o all a a f ye rs g , sprinters st rted st nding up with their le t foot on the st a rting line and the right foot some distance t f a a o . behind it , according to hei r length limb Gr du lly , a a h as and however , th t method of st rting become obsolete ,

- da a a to y pr ctically every one uses the low or crouching st rt , r all which expe ience has proved , beyond question , to be the fastest . How did the crouchi ng sta rt origin ate "This is a ques a sk a a tion much e a sier to than to nswer with cert inty . “ a a nd M r . John Corbin , in an article entitled St rting ” “ ” M a 1 8 Starters , in Outing for y, 93 , says on this sub “ ect j , The precise history of this crouching start would be diﬂi l i k cu t . a to write Its origin is , perh ps , in an old tr c f a by which pro ession ls used to ﬂeece greenhorns . The sh a rper would m ake a bet th a t he could beat his victim m

- a a a a . hundred y rd d sh , st rting with his body on the ground a a for When it came to the r ce , he would m ke holes his a a c toes and put his h nds on the scr t h , letting his body touch a a the track . His st rt would then be simil r to the modern a f st rt , except that he would be stretched out arther behind a and a the scr tch , would h ve to use his arms in throwing ” his body upward . t ff a a Ar hur Du ey , lso , considers the problem a h rd one “ and a a to solve , dismisses it with the rem rk th t It is very di ffi cult to a scert a in who wa s the ﬁrst sprinter th a t intro

a a a a s a - duced this peculi r m nner of st rting , m ny old time ” 1 1 runners cl a im the di stinction . r ac M . Herbert Lee , however , in his Tr k Athletics in

1 1 “ ’ H o to r nt rt ur D uffe : a n s t et c rar . w Sp i , by A h y Sp ldi g A hl i Lib y 410 SP RINTIN G

° U h . a . . t e Detail , n mes M r . T I Lee as inventor p to a a 1 8 6 within ﬁve or six ye rs , he s ys , (writing in 9 ) the a as a 1 88 1 8 0 standing st rt w univers l , but in 9 or 9 Lee , of the New York Athletic Club , introduced the crouching a and a a a st rt , since then th t has become the st nd rd in “ a a America . M r . R lph Henry B rbour , in his Book of ” 1 0 a School and College Sports , published in 9 4 , lso gives

a . to M r . Lee the credit of being the inventor , dding to M r ’ “ Herbert Lee s testimony a wealth of corroborative de ” f a a . . t il . And , most import nt of all , M r . T I Lee himsel , “ ” 2 a 2 in an article in Munsey , volume 5 p ge 4 7 , states “ deﬁnitely th at he wa s the origin a tor of the crouch . “ ” “ — a s a . a or It w , s ys Mr Lee , while tr ining , rather , u — at a a d a a un limbering p Tr vers Isl nd , one y fter some a a in 1 88 a usu lly severe r cing, 9, th t we stumbled on the f Sev method o st a rting now in vogue all over the world . er al New York Athletic Club men were pr a ctising starts f f a all a t on the so t tur . At th t time , runners st r ed from

t . an uprigh position I was the only sprinter in the group , a nd a s a a a a a h ndic p , to m ke the st rts more equal , I a and crouched on my h nds knees . Then I tried lifting my a knees , still crouching, with my head over the m rk and a h nds just behind it . Much to our surprise , we soon dis covered th at I could st a rt f a ster than from an upright posi

. a a at a a tion It seemed un ccount ble ﬁrst , but repe ted tri ls

. a a a convinced us I beg n using the new st rt in r ces , and it a a who h a d a en bled me to be t men previously be ten me . In a f w s . o a few months everybody using it Sherrill , Yale , c a a a 1 used a crou hing st rt to keep ste dy on his m rk in 886, wa s a a d ff a but it r dic lly i erent from the present style , in th t ” he kept his knee on the ground . ’ a n a This l st se tence in Mr . Lee s article expl ins , doubt M r . a nd less , why John Corbin , in his article on St rting a a a al Starters , above referred to , s ys th t Sherrill , of Y e , 41 TRACK ATHLETICS UP TO DATE

a was the ﬁrst am ateu r of note to try the crouching st rt . a a a a M r . Corbin adds th t Sherrill never m de gre t success

and of a . of it , this version the story is dopted by Mr Ar “ thur Ruhl in Rowing and Tr ack Athletics . Neither was a a a a M r . Corbin nor Mr . Ruhl , however , pp rently w re ” ’ as c that Mike Murphy w Sherrill s instru tor , but this

a . a . was evidently the c se , for M r Edw rd R Bushnell , in ’ “ ” f T a his pre ace to M r . Murphy s book , Athletic r ining , “ a a was a a f s ys of M r . Murphy, Th t he p rticul rly skil ul with sprinters was best illustr a ted by his discovery of the a a s a crouching st rt , which w only one ex mple of his invent iv e s a nes . He had experimented with it on himself sever l a f a a ye rs be ore he t ught it to Sherrill , of Y le , who ﬁrst ”

an a . . used it in intercollegi te meet Moreover , Mr Mur

flat- footedl phy himself, in his book , comes out y with the “ a a was st tement , The crouching st rt first introduced by 8 . as 1 8 at a a . me This w in 7 , Y le , and Ch rles H Sherrill was the a a thlete who first demonstr ted its superiority .

And if further evidence were desired , it is furnished by a of a c a h . . . t e Mr T H G vin , N ti k , who knew intim tely all “ ” “ ” famous group of ﬂiers which included Pooch and ”

a a and . Piper Donov n , Murphy , Mills , F rrell others a a a r a M r . G vin unhesit tingly n mes M r . Mu phy s the in “ “ ” v entor of and a a i v the crouch , st tes th t Mike d sco a a f ered this method of st rting , some ye rs be ore he went a s t o a athletic instructor Y le , hitting upon it almost by a a of a f a a ccident through his h bit f lling orw rd on his h nds , a h a a to void going over the line , in t ose d ys when st rting in profession a l foot r a ces w a s governed by wh a t seems to us “ tod ay the singul a rly uns atisfactory method of mutu al c onsent . a a nd All this seems very cle r decisive , yet we must next

. a . a a observe the testimony of Mr J mes E Sulliv n , who w s not a a a a a only gre t uthority on thletic m tters , but who was 42 SP RINTING

’ a . and ﬁrm friend of M r . Murphy s , who would surely never h ave dre amed of trying to take from the latter any a S a s . credit to which he w entitled . Yet M r ulliv n , in his “ “ a an The a p mphlet , How to Become Athlete , says , st nd ing upright start which wa s unive rs al twenty- ﬁv e ye a rs ago ‘ ’ - da i a c ic is obsolete to y n sprint r ces . The crou h , wh h ‘ ’ ‘ ’ a a should be c lled the K ang roo or Australian start , is the

n - - a f perfect a d up to d te method o sta rting . “ T a of a a s his peculi r style st rting , known in America ‘ ’ a of t a ha . the crouch s rt , s been , in recent years , subject m n a a . a much discussion s to where it w s ﬁrst used This , ‘ ’ and a a a a . a th t , cl imed th t he origin ted the crouch It is well known fa ct th a t the author of this little handbook took a up the question with M r . Rich rd Coombes , editor of the ‘ ’ f a a f Sydney Re eree of Austr li , because the writer elt ‘ " a a a a a a th t the crouch st rt c me from Austr li to Americ , and then went to Engl and and othe r Europe an countries . a a For sever l ye rs , M r . Coombes , without doubt one of the gre a test experts on athletics in the world conducted a ‘ ’ a a and thorough investig tion of the crouch st rt , it is now ‘ ’ a a M cD onald a a a dmitted th t Bobby , a f mous Austr li n ‘ ’

a s a a . sprinter , w the first thlete to use the crouch st rt It a a a n a a is st a ted th t he got the ide from w tchi g the K ng roo , ‘ ’ a and for ye a rs it was known as the K anga roo st rt . a a na Without ttempting , then , to p ss fi l judgment on the of c a vexed question the origin of the crou hing st rt , let us ex amme a a proceed to the st rt itself . The thlete begins by me a suring a short dist a nce b ack from the st a rting line and " “ f r f o there digging a hole o his le t f ot . I use the phrase a ” a fo r a h s anc . t e short di t e dvisedly , and two re sons In ’ a a first pl ce , there is no bsolutely settled rule ; the athlete s

of a a . length limb must be t ken into consider tion And , in

' a authoriti es undert ak the second pl ce , even when the e to a a a re a lay down gener l rule , they not in entire ccord . 43 TRACK ATHLETICS UP TO DATE

1 PLATE . ” On ou r m r " n s . F . Ke e on e of th e fa s s n er v er ro u e i n y a k T a , te t spri t s e p d c d m er A ica .

a a Three inches behind the line , s ys J ames E . Sulliv n ; four sa a a nd a . . sa inches , y John Gr h m A S Jones ; ﬁve , y Arthur ff “ ” and . . ; a a Du ey J W Morton not more th n six , s ys Mike a a Murphy ; six to nine , s ys Herbert Lee ; ten , s ys Ralph “ ” - - a . a nd a Cr ig A good rough re dy rule , I think , is to pl ace n the tips of the ﬁngers on the line , a d extend the thumb a a a s fa r as b ckw rd possible , the spot thus re ached being f the proper place to dig the hole for the le t foot . 44 SPRINTING

PLATE 2

The skilled performer is not s atisﬁed with m aking a few c a c c a c s r t hes in the inders with his spikes , lthough the novi e f a a ﬂi ci ent a a o ten seems to reg rd this s su prep r tion . The cinders should be c a refully dug up with a sm all trowel or hoe fo r a depth o f sev er a l in che s a t right angles to the c i s di rection in whi h the sprinter going to run . The posi tion for the right foot i s then found b y pl a cing the right th f and knee opposite the middle of e l eft oot , the spot 45 TRACK ATHLETICS UP TO DATE

PLATE 3 where the right toe rests while the right leg is in this posi tion is the pl a ce to dig the hole for the right foot . Both a a re ac a a s h nds pl ed on the st rting line , with the ﬁngers and a f c a a rule extended the rms per e tly str ight . When a a r a f re dy to st rt the ight knee is r ised rom the ground , the f a and a a for body is moved orw rd , the thlete is re dy the

a . h a s a a sign l As been intim ted , however , no bsolutely deﬁnite rule c an be l a id down for the beginner a s to the distance of the left foot from the m a rk and the right foot 46

TRACK ATHLETICS UP TO DATE

b t or N e s o Phot o y Pic ial w C .

PLATE 5 .

Th e s t r I n r e t e G m e s o f 1902 n rt r ff t h e t of t h e t e o e u F . D u e a c ll gia a wh A h y , ’ s e on u re rom t h e e t m e t h e or s re o r o f 9 3 - 5 se on s fo r c d ﬁg f l f , ad w ld c d c d 100 r ya d s .

nd a 2 comm and Set a the position shown in pl te No . is a f a and ssumed . The weight must be well orw rd the mind a a at at intent on one thing only , to spring w y top speed a the report of the pistol . With the crouching st rt there is no excuse for becoming unste a dy and st a rting before f a f o . c the report the pistol Sometimes novice , rom exe s e s a o and as a a sive n rvou ness , will st rt too so n , pen lty he 48 SPRINTING

PLATE 6

r S o f r r e e t n Halfwa y d ow n t h e s t e t ch . chick Ha va d d f a i g Mou l t on of Y al e i n h u m ee t of 1902 t e d al .

r a ff is set b a ck one y a rd fo e ch o ense . Some a thletes try to ’ gauge the moment when the st a rter s finger is curling over the trigger of his pistol and to st a rt just be fore the pistol a for a c is fired , when it is too l te the st rter to che k his “ ” a a and a h . at finger This is c lled be ting the pistol , m ny letes who would scorn to ste a l goods or money app a rently think th at it is perfectly proper to attempt to ste al dis a t ance from their competitors in this m nner . A little re 49 TRAC K ATHLETICS UP TO DATE

fle ti n a c o , however , will make it evident th t trying to beat ” a a nd a man the pistol is nothing less th an r nk dishonesty, who wins a r ace by such me a ns can h a ve little upon which to congratulate himsel f . The athlete must re alize th at it is impossible to bound a inst antly into full stride . The first leap from the m rk , ’ D ffe s a a a in Arthur u y phr se , is j bbing motion thrown directly from the hip and kept as close to the ground as ” “ H ertber ha s possible . Or as Ernest j g expressed it , one a a n s must not think about t king y long fir t tep , but only endeavor to get the foot on the ground again as soon as ”

. o possible A series f these short , quick steps must be t aken before the sprinter is able to get fai rly into his

stride . A very common error in sta rting is to allow the body a to ssume an upright position too rapidly . The body a a a s in la tes and and should come up gr du lly, shown p 4 , _ 3 a a correct running position is not usu lly re ched , according ha s f to Michael C . Mu rphy, until the sprinter covered rom

- ﬁv e a twenty to twenty y rds . a a And now , ssuming, for the moment , that the thlete is f wa e ully under y, let us pause to consider some of the p ’ culi a rities of the i a the a a spr nter s g it , for d ys h ve gone “ by when the short dist ance m an simply went out and ran ” a s fast as he could ; the modern youth is of a more in and quiring turn of mind , rightly wishes to know some and a thing more of the whys wherefores of co ching rules . a The best description of the sprinter is , I think , th t “ ”

. a . a a given by M r Muss bini Ordin ry running, he s ys , simply means pulling oneself a long on the downw a rd leg a n d by the arms . All move in this m anner excepting the f of a of f true sprinter , whose orm running is push the eet , a m de right under the body , with all the muscles behind the ff Th leg and up the back brought into the e ort . e correct 50 SPRINTING

- an a a sprint runner is quite rtiﬁci l product . He uses his a rms di fferently ; and the angle a t which his he a d and body and should be pitched , to bring him up on his toes keep his s a legs well under him , is not pos ible to be m intained but f ” 1 2 or the fastest running . a It is extremely interesting , moreover , to note th t there “ a re a two distinct styles of sprinting ; n mely, the trotting ” “ a horse action , on the one h nd , and the low to the of ground style on the other . Neither these styles can fa i rly be c a lled superior to the other ; it is a ll a question ’ ” “

a . a . e of a m n s build Anyone , s ys M r Mussabini , whos leg is above the ordin a ry lengt h from the knee to the a nkle must come up high , while others who are compara tiv ely short there will keep their feet much closer to the ” “ a a a re t ground . And g in , There wo extremes in the wa of of m a y sprinting action , either which y produce , by t u the process of more or less leng hy c lture , extraordinary

- - ﬁ htin form . The ﬁ rst of these is the lithe legged , high g g a ction with knees thrown out in front like an exagger a ted “ a a a copy of p rticul rly pronounced trotting horse , throw ” and a s ing them up out the best of his kind will do . There

have been very speedy runners , who covered the ground

- a a . a in this showy, eye t king m nner They are brilli nt by comparison with those who simply seem to p a ddle a long an a a a nd f with e sy, slinking g it thei r eet striking right

under them stride by stride . But mere looks do not m ake

- - - - the better runner . This low down to the ground , a lmost c ree in footwork a a h as p g , i f not so ttr ctive , held its own

all r . with othe methods Both extremes present , of course , a a a nd a perfectly n tur l striding , be r evidence to the law ” a re a th at no two men built or run ex ctly alike . a ff To the s me e ect is the testimony of M r . Arthur Du f

1 2 “ t c ra ner . ss Th e o ete t e . u a n . C mpl A hl i T i , by S A M bi i 51 TRACK ATHLETICS UP TO DATE

’ one r s al fey, of the world s superl atively great sp inter , M ff as r . at a w though Du ey , the time his rticle written , a a a a app rently did not gree with M r . Muss bini th t this di f in a ference ction depends upon diversity of build . In ” “ a ff very few runners , s ys Mr . Du ey , in his How to ” “ a a a m Sprint , h ve I seen the s me action displ yed as in y a a self, but in time I hope to see this style univers lly dopted

l a . l . by a desi rous of a chieving success . In comp ring B J f a f man of a t o We ers , ellow college mine , let me ende vor ff f a distinguish the di erent types o ctions . One must admit ‘ ’ t s ma n hat Bernie wa the foremost of his time , but in of was studying his style running , it directly opposed to

. a mine His running impressed one of trotting horse , a and a f a ction perfect , more be auti ul m nner of running a s f w never witnessed . How o ten did the long limbed Mercury himsel f sta rtle the spectators with his m a chine

a a - - like strides . On the other h nd , contr st my close to the a ground ction , striding di rectly from the hip , my upper body working simil a r to a p a cing horse and in perfect a f a of unison with my limbs . It is not the be uti ul ction my predecessor and it has often been wondered how it wa s h possible for me to cover so muc ground , but let me assure a a a of f a the re der th t my ction striding rom the hip , en bled a a of a me to cover the s me mount ground , if not more , th n ” a the former ch mpion . a a r a Next, it should be noted th t the arms e of gre t ser a nd a a of fa vice in sprinting, th t the import nce this ct is a r f generally underestim ated . When the h nds a e li ted from the ground at the st a rt the left a rm is moved forw a rd ac as a at and the right b k , shown in pl te No . 3 , so th arms and legs a re working together in unison immedi ately a fter a a a a f le ving the m a rk . M ny novices m ke the mist ke o a a a throwing both rms forw rd or b ck , thus preventing a rms and legs from working together until after the run 52 SPRINTING

i ner has gone a consider able p a rt of the d stance . The a f rms are used in bent orm , but the question of whether they should be moved stra ight forw a rd and b a ck or across the body is one which merits brief consideration . t a a At ﬁrst sight , here would seem to be squ re conﬂict a a a a nd n . upo this point Thus , John Gr h m , in Grah m ’ “ ” a a a nd t a Cl a rk s Pr ctic l Tr ck a Field Athle ics , s ys that “ the a rms a re moved almost stra ight forw a rd and b a ck ” “

and . . a and not across the body , A S Jones , in his Tr ck ” c a a s f a nd Athleti s , s ys that the swinging of the rm orward “ ” b ack is probably more effective th an the other method ; “ r a a while , on the othe h nd , M r . Muss bini , in his Complete ” “ Athletic Tra iner cl a ims th a t the a rms should swing ” a a a nd a D uf cross the pit of the stom ch , simil rly Arthur “ ” “ in a fey , his How to Sprint , observes that The rms should be swung diagona lly a cross the chest a nd worked simultaneously with the legs . This cross arm motion I a a a a a of a found of v lu ble ssist nce to me in m ny my r ces , a a b h d s it proved a great help to my ret ining the ou . Many sprint- runners h ave adopted the forw a rd a nd b ackw a rd a ba d a b e arm motion , this is not style to cultiv te , but I lieve it is inferior to the cross arm swing . Gre at c a re should be t aken when pr a ctising this a rm motion th at the a a re fa r a rms not swung too out , for in such a c se the a ta a of swing is of no ssis nce wh tever , as the position the

a . a a a body is ltered It is very e sy motion of the rms , the muscles of the shoulders a nd fore a rm being brought into ” pl ay . a Ag in , M r . Herbert Lee , in his Track Athletics in De ” ff a a . a . a t il , grees with M r Muss bini and Mr Du ey in st ting “ that the a rms should be swung a cross the body r ather a l th n a ongside of it . This gives better form and m akes ” an . a easier stride App rently, however , this seeming con

i a a a . ﬂ . ct . is more app rent th n re l M r Michael C Murphy, 53 TRACK ATHLETICS UP TO DATE

a a a . in his Athletic Tr ining , dmits the v lue of both styles “ ” “ a a of The sprinter , he s ys , should m ke good use his a can a arms , bec use they be m de to help the legs in thei r f an a a drive by swinging them orw a rd d upw rd or by good ,

- H ertber hard cross motion . And M r . Ernest j g, in his ” and a a Athletics in Theory Pr ctice , adv nces the ingen ’ a a a a a rm ious and re son ble solution th t sprinter s motion ,

like his leg motion , depends wholly upon his size and ” “ a a a H e rtber build . I sh ll ﬁrst ende vor , s ys M r . j g, to

give an account of the style shown by the short runners , a h the such s it oug t to be in order to yield best result . “ I f an exa mple is t aken from among the m a ny good short a e and a runners th t w possess his style c refully studied , we a sh ll ﬁnd a number of special det a ils of gre at interest . l During the run he works more with his hips . The egs and f a and a re body are thrown orw rd , the hips moved power f a a ully, thus getting long stride . By this me ns the a s a a a nd strides become as long those t ken by a t ll runner , the re a son th at a short runner can do this is because he h a s more control over his body and legs than a tall runner ha s a a . A t ll runner could not recover so r pidly i f he were

to run from the hips . The action of the a rms also di ffers a a somewh t from that of a t ll runner . All short runners carry thei r a rms during the ra ce more obliquely a cross the of an a body , but, in spite this , they c still h ve full control th of the movements of e body . “ Now the t a ll runner gets his rapidity of movement a a chieﬂy by extending his legs as the knee is r ised , nd by ut striding o . His manner of carrying his arms is also es senti all f y unlike th at used by the shorter runne r, or a t all man ca rries his a rms more with a backw a rd and forw a rd

e . motion while he runs , and not quit so low a a Fin lly, while on the subject of the rms as an aid to the t Sprin er , there should be noted the remarks of the cele 54

TRACK ATHLETICS UP TO DATE se rvice to the man who likes to study sprinting and sprinters . ’ There seems to be no doubt th at the sprinter s body a a should be bent slightly forwa rd . As M r . Mont gue She r “ ” “ man in and a b observes , Athletics Footb ll , It is o vious a th t , if the chest be not thrown well forward , the stride must be shortened by the dra g which the weight of the t runk will put upon the legs . This , we think , the pedes a a a s a all and tri n tr iners must well know , ne rly , even the ‘ ’ ”

a . mediocre , pedestri ns run low when sprinting And , a 1 0 0 simil rly , M r . J . W . Morton , in his How to Run ” ’ “ a a a a a wa s Y rds , in Sp lding s Athletic Libr ry, st tes th t I a a a a a lw ys t ught to run low , th t is , the body well forw rd , so th a t I miss a cert a in amount of wind age and also get ” a my legs out f rther and f a ster . an at the Before trying y speed work , the beginning of ’ days exercise the sprinter should jog up and down until a rmed u and at an he is thoroughly w p , should not sit still y f a c . a tim e during his pr cti e Also , ter ﬁnishing the dis a a a o s t nce he is running , he should remember lw ys t low up gra du a lly ; stopping suddenly is one of the worst things a sprinter can do I f possible it is a good plan to do your work in comp any “ a a a a man with nother runner , for , as M r . She rm n s ys , A should never practise sprinting a lone ; he becomes slug can a gish , and never re lly tell Whether he is doing well or ’ “ ’ D ffe s a a ill , while Arthur u y dvice is th t It is to one s

a a a - c a a s dv nt ge to se ure some other runner to r ce with , it a a is a wonderful help to h ve some one longside of you . This p a cer should a lw ays be a runner who is a cknowledged a a m an and a to be f ster , if it is impossible to secure fast a a a man a a ca nd p cer , pl ce slower upon h ndi p a ende avor ” to ca tch him . a It is wis e to use corks in the h nds . They a re commonly 58 SP RI NTING

a and a re a of c a a c lled grips , m de ork with rubber b nd run a a of ning through them , which is p ssed over the b ck the a hand before going to the st rt . With rega rd to the amount of work to be done while for o e tr a ining the sprints , schedules for both the n hun dred and the two twenty ya rd d a shes will be found in ’ “ ” H ertber s and a c E rnest j g Athletics in Theory Pr cti e , ’ “ and a . a an in J mes E Sulliv n s How to Become Athlete , the schedules in the l atte r book being l a id out by Lawson s Robertson . An interesting point a to the best method a a of running the is emph sized by Mich el C . Mur “ ” “ a a a T e phy , in his Athleti c Tr ining , when he st tes th t h

2 2 0 - a man a a and fur y rd must develop long , e sy stride , “ a a f a ther , th t he must re lize the necessity o le rning to ’ swing through this r ace at a lmost one s best speed for the 1 80 a a a ﬁrst y rds , without ctu lly trying every step of the ” wa a s 1 0 0 - s y in the yard da h .

59 CHAPTE R VII

THE QUARTER - MILE RUN

a a s. . . Americ n Am teur Record , 4 7 , M W Long, 1 0 0 October 4 , 9

N h a f a a c a I t e good old d ys o tr ck thleti s , the qu rter mile run wa s rega rded distinctly as a middle dist ance event ; ” a contest much more closely rel a ted to the 880 th an to a the sprints . The thlete did not even trouble himself to a a a a nd a s a t ke crouching st rt , w content to run his r ce in a a ffi more or less leisurely m nner , keeping su cient strength in reserve for a vigorous a nd sens a tion al spurt at the

h a a of a - ﬁnis . But l s for the comfort the qu rter miler , those “ ” ha a re a nd 0 - da a ppy times gone , the 4 4 is to y prob bly a a the severest test upon the whole thletic progr mme , for ” ’ a s of a a Tom Burke , one the world s gre t qu rter men , “ ’ c a a a a a a re on e s id to me , It s h rd r ce , bec use you trying all ac an c en the time to hieve impossibility, to over your a a ca at ti re dist nce pr cti lly top speed , something which no ” m ha a an yet s been ble to do . This estim ate of the qu a rter is gener ally a ccepted a s ” a a a and A c the true one . In Pr ctic l Tr ck Field thleti s “ a a and a a a John Gr h m I s id of this dist nce , This r ce is a a has one of the h rdest at which the thlete to compete , for it requi res both speed a nd strength to become a good

- qu a rter mile runner . Although the distance lies mi dw ay a and a a between the short d shes the dist nce runs , it p roaches c a a a p the former mu h more ne rly th n the l tter , l ” and a a a l wa . a a is practic lly sprint the y Simil rly, Mich el 60 THE QUARTER - MILE RUN

Hemment P hoto b y J . C. .

9 PLATE .

B r e e n on i n t h u r r - m e a h t n u e t M. e t e t t e N o T . E . k d f a i g L g q a il a i al Champion

s s oi 1897 i n 49 se on s . hip , c d

a a a C . Murphy c lls it the h rdest event on the thletic “ a and a a progr mme , says th t it is more like one sust ined ” a a a sprint every y rd of the w y; James E . Sullivan s ys , “ ” I think it should be considered a s a long- distance sprint ; “ George Orton observes th at The qu a rter part akes both a and a a of the n ture of a sprint dist nce , the speed being ” a a nd the m in element , Arthur Ruhl gives the most “ graphic description of all when he tells us th a t The quar ‘ ’ a h a as a ter mile , lt ough gener lly spoken of run , is really 61 TRACK ATHLETICS UP TO DATE

’ at a to s eed more properly a sprint . It is run lmost p p until a f a a nd the l st ﬁ ty y rds , when the runner squeezes his corks ‘ ’ f ’ ﬁnishes on wh a t he s got le t . a for a a a Tr ining the qu rter mile , while on the s me pl n a a a a a s tra ining for the shorter dist nces , n tur lly c lls for “ - a more staying up work . The jogging dist nces must be lengthened a nd the speed work must be at longer dist ances a a for a nd at th n in tr ining the sprints , must not be done

quite so fa st a ra te of speed . While the stride is the most a a and import nt thing in the qu rter mile , consequently the point on which the a thlete should center the gre a ter p a rt a a a t a of his ttention , he must not neglect pr ctice st rting , “ ” for while to - day most ch a mpionship qu a rters a re run on a a a a a long str ight w ys with one turn , still much r cing is lso on a a a o a done ov l tr cks , with the st rting p int only short a m n distance from the first corner . Thus the f stest a in “ ” a a a m a a the r ce , i f slow st rter , y e sily become pocketed in the confusion which results from a l a rge field of runners a t and m a turning the first corner together high speed , y a a a find it impossible to m ke up l ter the dist nce thus lost . a a a t a And , in ny event , pr ctice st rting is worth while , for ” there is no opportunity to lo a f in the 44 0 a s it is run at

the present time . To a cqui re th e proper stride for running a qu a rter mile the knees should be well r a ised and the athlete should run on the b all of his foot with the toes pointed str a ight for

a . a and w rd The body should be bent slightly forw rd , the a a a and a an rms should be moved str ight forw rd b ck , d not ’ “

. H ertb across the body In Mr . Ernest j erg s Athletics in ” “ a nd a a Theory Pr ctice , in his ch pter on Running the 44 0 ” a a a y rds , the uthor s ys “ In the m a tter of style one ca n run with the a rms bent at and a the elbows , they should be swung b ckw a rds . and f a a nd a ff orw rds never be llowed to become sti . During 62 THE QUARTER - MILE RUN

n r o Cop yr igh t b y U d e w od Und e rw ood . 1 PLATE 0.

- - Ted Me re t nn n I n t e r o e i t e u rt e r e 1916 i n 47 2 5 se on s . di h wi i g c ll g a Q a Mil , , c d the run the knees should be dr awn up somewh at a t e ach

a s 1 0 0 a nd 2 2 0 a . step , but not so much in the y rds One a n a a a a nd c lso run with the rms down , but forw rd not a a a as to the re r of the body , the rms swinging b ck in a shorter dist nces . “ and The runner must keep close to the ground , with

a a a - a the trunk ste dy . M ny qu rter milers c rry the body so a and a a in th t it rises f lls during the r ce , but this i s quite a s a correct , by its me ns one soon loses control over the ”

and . body, thereby loses speed 63 TRACK ATHLETICS UP TO DATE

As rega rds the ide a l build for a quarter miler , the com “ n a me t by George W . Orton , in his Dist nce and Cross ” “ f ” a . o Country Running is of gre at v lue The kind men , a for a a re s ys M r . Orton , best suited the qu rter mile those a a a and a a a n of th t h ve speed , in the ﬁrst pl ce , cert in mou t a a a stay . Our best qu rter milers h ve gener lly been men a f 1 0 1 1 of bout 5 eet or inches in height , stu rdily built , m an a s a a . w nd with a long e a sy stride Such a M xey Long , a the gre a test qu a rter miler th at ever lived . M ny other a ﬁne qu a rter milers h ave been built on the s me lines . “ There is a nother type of qu a rter miler which is almost a s common ; men on the Myers or Burke style . They were ha d a nd tall and thin . They plenty of speed the very length of thei r stride m ade up for the l a ck of st ay which

- would h ave been fat a l in a shorter striding qu a rter miler . It is ra rely th at we see a sm a ll man a fi rst - class qu a rter Reid a th a nd a re a miler , but p Robinson both sm ll though v r ery stoutly built . The first cl a ss mentioned a e the best and a built for the work , for they combine speed st y in the ” a a a for most f vor ble r tio getting the results . With rega rd to the amount of work to be done in tr ain for a of ing the qu rter , schedules , (not , course , intended to lay down h a rd and f a st rules ) m ay be found in Gr ah am ’ “ and a a a a and and Cl rk s Pr ctic l Tr ck Field Athletics , in ’ “ ” H er ber s a Ernest j t g Athletics in Theory nd Practice . i a a nd George Orton , in his D st nce Cross Country Run ” a a ning, m kes the following extremely sensible observ tions ou this m atter . “ It is alw ays a d angerous m atter to reduce training to a a definite point , for the simple re son th at what is one ’ ’

a . a man s meat is nother s poison For this re son , I hesi a n a tate to prescribe y d ily routine of work . But for the beneﬁt of those who h a ve no tr a iner to look after their 64

CHAPTE R VIII

THE HALF- MILE RUN

a a I 2 1 - m s. . Americ n Am teur Record , . 5 5 , J E . Meredith , 1 1 1 6 May 3 , 9

TH a m e a a - WI the ch nge from qu rter to the h lf mile run , speed becomes of much less import ance and endurance a becomes an absolute necessity . Of course a good h lf a man can miler, who beat two minutes , must be possessed

a a endurance. must of a f ir mount of speed , but be culti l a a a l a z . v red t h ards . As George W Orton puts it in his “ ” “ a and n Dist nce Cross Cou try Running, The event is \ s eed la s a a not still one in which p p y p rt, though it is so

a . a a an important as in the qu rter In th t event , m must a be a ﬁne sprinter to go the dist nce in championship form . no a f re This is t necessary for the h l , but more stay is a a a quired . Here the thlete must have the l tter qu lity or ” he will peter out the l a st 80 ya rds and ﬁnish in poor time . It is of the utmost importance that strict a ttention should and a f be p a id to good fo rm to the m nner o striding . The knee s should be c a rried f a irly high and the a thlete should a e b ad run on the b ll of his foot . Some men acqui r the a a h bit of curving the instep , which bre ks and shortens the ’ a stride . While long stride is desirable , the runner must a a a n a be c reful not to cqui re ex ggerated style . The stri de a u a and a must be n t ral and comfort ble , he must be ble to

“ a a a sprint when c lled upon , for , g in to quote from M r . “ a a a Orton , The g it of the ﬁrst qu rter should be m inta ined 2 2 0 a a a until the last yards is re ched , when it is c se of try 66 THE HALF- MILE RUN

t or e s o Photo b y Pic ial N w C .

11 PLATE .

o st er of r r e n h i s e i n t h e - m e i n t h e u m es E. H lli Ha va d l adi g fi ld half il d al ga r r n b et w een Ha va d a d Y al e. f ing to get urther up on the toes for the sprint home . It is often very difli cult to get up on the toes when one ha s run 660 a t a ff the first yards r cing speed , but a conscious e ort a a s if a a re must be m de to do it , , ccomplished , the muscles a cting at different angles and parts th a t have not been at tension a re put to work and the athlete seems to ga in a ” new lease of life . be The body , in running the half mile , should carried f a and slightly orw rd , the arms should not be swung too a s a high , but should be carried , Mich el C . Murphy s ays in “ ” “ a an a a his Athletic Tr ining, not in y particul r m nner , a and a but e sily natur lly . 67 TRACK ATHLETICS UP TO DATE

o our es mer n or u s n Phot c t y A ica Sp t s P bli hi g Co.

12 PLATE .

T D M R D . J . E . E E E ITH

’ Holder of th e w orld s record for t h e 440 y a rd s (47 2 and 880 ya rd s r un 1 2 l o e r o f n t e r o e t e n e r s t of P en n s l ( m . 5 h ld i c ll gia (U iv i y y f r h s m n n r 800 m t r s n n A . . r e or s o t e e s t e s n e e e va ia) a d A . U c d a di a c ; wi r un O m G m es S t o o m 1 12. , l y pic a , ckh l , 9 0 8 THE HALF- MILE RUN

Many tentative schedules of the amount of work to be “ ” done in t r a ining for the 880 h ave been complied by dif er n a a f a a and f e t uthors . These m y be ound in Gr h m ’ “ ” a a a a and Cl rk s Pr ctic l Tr ck Field Athletics , in Ernest ’ “ H ertber s a nd a a j g Athletics in Theory Pr ctice , in J mes ’ ” a a n E . Sulliv n s How to Become Athlete , (schedule a a a nd O r m de out by L wson Robertson ) in George W . ’ “ ” a a ton s Dist ance nd Cross Country Running . The re l a a d gist of the m tter , however , is ptly summe up by Mi “ ”

a . a ch el C Murphy , in his Athletic Tr ining , when he “ ’ a a a a a s ys , Gener lly spe king, good week s tr ining will consist of two jogs at about four- ﬁfths speed for

a - a a a 660 - y rds or three qu rters of mile , with two f st ya rd runs at the best speed on a ltern a te d ays and a tri a l or r a ce a a on the ﬁfth d y. I f the thlete desires to compete in a r a ce at the end of the week he will wish to hold the day fo r at all before the contest open very light work , or none , ” a ccording to his condition . CHAPTER IX

THE MILE RUN

m - a a 1 2 s . Americ n Amateu r Record , 4 . 3 5 . N S . T ber , 1 6 1 1 July , 9 5

’ “ FTEEN a a a and a a a FI ye rs ago , in Gr h m Cl rk s Pr ctic l ” a a nd a a Tr ck Field Athletics , John Gr h m wrote of the “ mile run th at It is one of the h a rdest running events on a and a can the entire progr mme , the necessary endur nce a in a a a s a a not be cultiv ted week or month , or gener l rule

a - a a in a ye r . Cross country running is the best work th t mile runner c an do to lay a thorough found ation for the f r ne n subsequent tra ining necessary o the mile . No o ca ex the a a nd a s a i peet to do wonders ﬁ rst se son , rule the th rd ye a r is better t han th e second and the fourth better th an the ” third . a a nd a ha s This was sound dvice , th t it stood the test of time iss witnessed by the f act th at ten ye a rs l ater ” a a n Mich el C . Murphy , in his Athletic Tr ini g , conﬁrms “ a a a a a n wh at M r . Gr h m s id by stating th t if there is y event on the a thletic progr amme which ch allenges the qu a rter mile in demanding unusu a l powers of endurance it is the a mile run . The best kind of tr ining for the mile run

- a fa En is cross country running t ken in the ll and winter . a a a a a nd dur nce is of gre t import nce in this r ce , there is nothing like this kind of work to m ake any youngster strong . It is of prime import ance for the beginner to develop a for a a an easy m nner of running, in hard r ce like the mile 70 THE M ILE RUN

ot o b eon r Sm B ost on G o e Ph y L a d all , l b

n n r n r J o u J o es , of o e , e e t n N o m n er of B ro n i n t h e m e r un h Pa l C ll d f a i g a Tab , w , il h I n erc olle i t e e r e r e s a t t e t a s . t t s e n ew re or f r h o t e m e . g La , Tab abli h d a c d il

an a a a e sy style is bound to be of ssist nce . Eve ry muscle must do its sh a re and all the weight must not be thrown n n o the legs . The k ees do not need to be li fted a s high a s a in the shorter runs , but the stride dopted must be

and . smooth , even , springy The longer the stride the a a a a gre ter the dv nt ge to the runner , but he must remem ber not to over- stride in his attempt to gain ground and thus

a a . n cquire an ex ggerated style As in the shorter ru s , he must run on the ball of his foot with the body c a rried a a and a at triﬂe forw rd the arms swinging e sily the sides . 7 1 TRAC K ATHLETICS UP TO DATE

A splendid volume de aling with the mile and the other ’ dist ance runs is the p amphlet in Sp a lding s Athletic Li ” b ra r a c and - y, entitled Dist n e Cross Country Running, written by th a t gre a t runner and great a uthority upon run a nd ning, George W . Orton . Both the text the pictures a f c c of a illustr te per e tly the corre t theory dist nce running , a nd I venture to quote here three p a ss a ges which I believe conta in the whole sum and substance of the m a tter for the a thlete who wishes to excel at the mile . ” “ a a a a The thlete , s ys Mr . Orton , should run n tur lly , thus allowing his mus cles to get the reflex a ction which ’ a a a a and m kes the thlete s t sk so much the e sier better . The f at muscles should not there ore be kept high tension , but a be a llowed freedom of ction . It is this tendency to run stifliy and a rtifici a lly which ha s ruined m any a promising ‘ ’ w as runner . Do not ti e up , one of the most frequent calls which the l a te Mike Murphy g a ve to his men when ” a tr ining . “ — Togethe r with e ase of ga it and in fact a p a rt of it ’ ‘ ’ — a a a as is runner s bility to run f st without tieing up , they a “ at c at s y. The muscles should not be kept tension ex ept of a c h a a the end the r e , w en they will n tur lly tighten up a under the severe str in l a id upon them . Everything should a a move freely a nd with a n tur al reflex a ction . M ny run a t e a a nd ners h ve h proper leg motion , but thei r rms bodies ’ nsi n f a a T a re kept a t te o rom the very st rt of the r ce . his c c a not only qui kly ti res the mus les , but it ret rds the action and a a of the lungs , to less extent , of the he rt . This is a a n u di metric lly opposed to the pri ciples of r nning which , to a a a gre t extent , depends upon the rhythm of action th t is a a a and of m int ined between the legs , rms so on the runner ” a and a a nd on the one h nd the he rt lungs on the other . Mile runners h ave often discussed the best w ay to run h a a . s a the dist nce Of course , every one his own speci l 72

TRACK ATHLETICS UP TO DATE

a a a a the l st qu rter , he will strike the pl ce where he is bout off exhaus willing to cry quits . But he must then ﬁght his a ff I f tion and summon all his strength for the ﬁn l e ort . hi a t can a a on s l a st qu r er , he ch nge his g it , get up on his toes

and sprint , using his hip muscles to their full extent , he Conneff will find th at he can work up a very good spurt . once st ated to me very briefly the w ay in which he ran the ‘ ’ a a mile : I go the first qu rter on my speed , s id he ; by the time I re a ch the h al f I am getting quite we a ry ; at the a f a an three qu rter pole I eel de d to the world , but I go other quarter bec ause I h ave to and because I m ake myself

do it . ma n It must , then , be evident by this time that no is going to succeed at the mile unless he is willing to ta ke mu ch “ a a a a a a a he p ins with his tr ining . I h ve lw ys been gre t ” of for a a a liever in plenty work dist nce runners , s ys M ich el “ ” a C . Murphy in his Athletic Tr ining . The following ’ a for a a schedule , therefore , is bout right an ver ge week s : a a a fa a work Mond y, mile with i rly good three qu rters

s a a . a a a f a and the la t qu rter e sy Tuesd y, h l mile in bout a nd and two minutes ten seconds , a rest , then another a a a a e sier h lf mile , sprinting the l st hundred y rds . Wed nesd a n u a nd a a a y, joggi g p down the str ightaw y r ther c a if a an qui ker th n running mile , followed by e a sy one and

- a f i a . a a a f one h l m les Thursd y, f st h l , followed by a rest

d an - an a a . a an a e sy three qu rters Frid y, e sy mile , sprinting

a a . a a a the l st hundred y rds S turd y , a mile tri l on time . “ When John Gr ah am and I wrote Pr actic a l Track and ’ c 1 0 a a Field Athleti s , in 9 4 , the ide of runner s ch a nging his ga it on the last lap of a mile so as to relieve the leg mus cles by pl a cing adifferent tension upon them wa s some of a and thing novelty , I remember that we a dv anced this a diﬂi d n e ce . suggestion with consider ble Experience , how e has ver , proved that the theory is sound ; Orton recom 74 TH E MILE RUN

s a . mends it trongly ; and Mich el C Mu rphy, in his Athletic a a a n at a Tr ining, ( lthough he h ppe s , the time , to be spe k a of a of a ing speciﬁc lly the two mile inste d the mile , ) s ys , “ I h a ve a lw ays m a de it a point to train all my distance d n a runners in speed work , in epe dently of tr ining them to s develope endur a nce . Sprinting bring into pl ay a different f t at set o muscles , and when one is i red the end of seven a n of if l ps with the lo g stride the two miles , he is any sprinter at a ll he will be surp rised at the easy manner in ” w he r d a of the a l hich can sp int for a goo p rt l st ap .

75 CHAPTE R X

DISTANCE , C ROSS COUNTRY AND MARATHON RUNNING

LO N G ER dista nces th an the mile a re frequently found u — a pon the athletic programme for ex mple , the two , three “ a nd of r ﬁve ten mile runs . The method training fo a dist nces , however , is practica i in tra ning for the mile , with the longer the dist a and the CHAPTE R XI

The One Hundred and Twenty Y a rds High Hurdles .

- c a a 1 s. Ameri n Am teur Record , 4 3 5 Robert Simp M a 2 1 1 1 1 6 6. son , y 7 , 9 ; June 3 , 9

“ T H E high hurdle r ace is one of the prettiest and most in r in a a are ' te est g events of n thletic meeting . There ten r and n and a re hu dles , three feet six i ches in height , these a e a a a a a a pl c d ten y rds p rt , le ving fifteen y rds from the st rt to the first hurdle a nd fifteen ya rds from the l a st hurdle to

all - a a com the ﬁnish line . At well regul ted meetings e ch h a a a petitor s a s ep r te set of hurdles .

‘ a a o a s Twenty ye rs g , there w but one style of clearing a c a a man' the hurdles , n mely, to url the le ding leg in such ner th a t fromthe knee down it would be a lmost par allel and with the top of the hurdle . But the whole theory a w a s a a pr ctice of high hurdling , so to spe k , ch nged over n Kra enz lein a ight when the wonderful Alvin C . ppeared at a a 1 8 ra enz the Intercollegi te Ch mpionships of 98 . K lein conceived the ide a th at the hurdler should curl the a n a a a le di g leg only slightly, and in f ct should pr cti c lly a a n stride cross the hurdle , nd from the mome t when he put his theories into pr actice and completely demolished a ll c and existing re ords both for the high hurdles the low , the o w a s prior meth d forever doomed to oblivion . It is quite true th at the old style of hurdling was ex t remel and a f a c y pretty gr ce ul to w t h , yet it possessed the a a a a w as a c if a dis dv nt ge th t there di stin t , even slight , p use — a s the a thlete cle a red e a ch hurdle a moment when the a and a body lost its highest forw rd speed , hung fraction lly 79 TRACK ATHLETI CS UP TO DATE

E er H . C rk . Th e old style of clea rin g th e high h urdles. ll y la

air a suspended in the . This , of course , me nt just so much a nd a a a new are lost time , the dv nt ges of the method “ a ca a gr phi lly described by Mr . Muss bini in his Complete ” “ a a a a ﬁ rst- Athletic Tr iner , when he s ys , Now d ys the class man seems just to split himself out like a p a ir of scissors n a nd a a openi g , get stride his hurdles like a passing ﬂ sh and and off a rma of color , be down for next perfo nce in ll a n . a and a a nd the twinkling of eye He is movement d sh , there seems to be no de a d p oint about his progress a ny ” r Wh e e . 80 HIGH HURDLES

o Copyright b y U nd erw ood 8: Un d e r w od . 16 PLATE .

Rob ert m son th e re or o er for t h e ur es. Si p , c d h ld high h dl

A very import ant point in high hurdling is to make sure a at of re ching the first hurdle top speed , for it is in this first fifteen ya rds th at suffi cient momentum must be developed

a a man an c . to c rry through the full dist e I f he loses here , a ll and a he is sure to be slow through , M r . C . F . D ft , a a a nd former ch mpion record holder , writing for M r . H . ’ “ ” ’ “ G riﬂi n s c u a . f H Athleti s , in Boh s H ndbooks o Athletic “ a c a off at Sports , gives sound dvi e when he s ys , Go full and as a s speed , get over the ﬁrst hurdle soon possible . A gre at m any men m ake a mistake a t this point by t aking it 81 TRAC K ATHLETICS UP TO DATE

a - a ﬂat and o e too e sily for the initi l run on the , theref r ” hi ' a ch it ffi c a a . losing ground , w is di ult to m ke up g in a a a s a The st rt used is the s me the sprinting st rt , but the strides to the ﬁrst hurdle must be a rr anged so th at the a thlete is not too fa r aw ay from the hurdle or too close

a - ff a to it on his t ke o step . Very often it is necess ry to a shorten the ﬁrst few strides , or to st rt with the right foot a a a forw rd inste d of the left , to insure getting this dist nce c orrectly . There should be three strides between hurdles a f c ter l a nding . In practi ce it should be the m a in obje t to a s . s get close to the hurdle a possible without touching it, the re a r leg coming over with the foot turned outw a rds a nd a c a a not downw rds , sin e by tr iling downw rds the toes a re a im li ble to pull over the hurdle . It is of the utmost port ance to remember th a t the longer the body is a llowed to rem a in in the a i r while going over the hurdles the more a c of a time is w sted . The corre t theory hurdle r cing is to a nd and keep close to the hurdles to the ground , to bring the legs down aga in as quickly as possible a s e a ch successive a hurdle is cle red . ex a a Of treme import nce , lso , is the position of the body

as c a . for a the athlete le rs the hurdle I f , ex mple , he should a keep his body bolt upright on le ving the ground , the throwing forw a rd of his left leg a s he rises to the hurdle a and will tend to force his body still further b ck , he will l and on the opposite side of the hurdle in an awkw a rd and “ a a he a a a spr wled out posture , so th t will ctu lly h ve to w a it u ntil he rega ins his b al a nce before he is able to get

wa a a . under y g in To obviate this , the body must be bent f a a s a a a f a f c r orw rd the thlete le ves the ground , e ture o o rect hurdling especi ally notice able in the work o f the fam and c ous Robert Simpson , which is ex ellently described by a c a n M r . A . F . Copel nd , in How to Be ome Athlete . “ “

a . a neces For the high hurdle , s ys Mr Copel nd , it is 82

TRACK ATHLETICS UP TO DATE

The high hurdler should pr a ctise a ssiduously at sta rting a a and sprinting, but should remember th t hurdling is h rd

c and ' upon the leg mus les , should not run through the full a a a di st n ce more th n once a week . D a ily pr cti ce over three a nd six hurdles , some work over or seven , together with

n him ﬁ a ll a a his sprinti g work , will give the st min he needs . a a a s a A word , perh ps , should be dded to very recent a development in high hurdling, n mely , the position of the a a s a h a s rms the athlete cle rs the urdle . Formerly it w a a conceived th t the rms should be extended on either side , as a a a a c and a re ﬁ rst- c a a n tur l b l n e , there l ss hurdlers who d a t t at . use this s yle the present y Ano her group , how a n a rm a c c ever, are experimenting with tion whi h is more a a nd a nd a forw rd less to the sides , , in theory , cert inly, it a ha s c c would seem th t this method mu h to ommend it, as it emph a si zes the sound fund a menta l ide a of getting str a ight f a ahead without the slightest r ctional check or pause . CHAPTE R XII

and a The Two Hundred Twenty Y rds Low Hurdles ,

- Kra enz a 2 s. . . Americ n Amateur Record , 3 3 5 A C M a 1 1 1 M a 2 8 1 8 8 ; . . , lein , y , 9 J I Wendell , y 3 9 3

M a 2 1 1 6. Robert Simpson , y 7 , 9

I N a s in this event , the preceding, ten hurdles are used , but they are only two feet and six inches in height a nd a re ac a a a n a pl ed twenty yards p rt , le ving twe ty y rds from the

‘ st a rt to the first hurdle and the s ame distance from the " a l st hurdle to the finish . The lessened height of the hur dle s makes the race ra ther more a question of sprinting ability a nd less a question of ability to t ake the hurdles a a a properly , lthough there is cert in rhythm in striding h a a over the hurdles w ich at first is not e sy to cquire . The beginner will find th at he will be obliged to take a n a rac bout ni e strides between the hurdles , but fter some p n tice he will be able to reduce this umber to eight . This a a n off a le a a and necessit tes t ki g from e ch g ltern tely , con a a a ca and sequently is good de l of a h ndi p , the best method ’ whi ch depends to a l a rge extent upon the athlete s height

' and of length limb , is to reduce the number of stri des be a tween the hurdles to seven . The best method of t king a na Kra enz lein a the hurdles is th t origi ted by , n mely , to ’ take them in one s stride with the front leg stra ight and a ff without a ny break or stop in t king o or landing . The a ctu a l cle a ring of the hurdles is naturally a much e a sier “ ” a a and t sk th n getting over the high timbers , consequently a a f a a the thlete does . not h ve to use so much orw rd ction a a of the body, nor does he have to use quite the s me ction 85 TRAC K ATHLETICS UP TO DATE

h in getting his rear leg over . As Michael C . Murp y puts “ ” “ it in his Athletic Training, The lateral stride of the a b ck foot is missing . t As in the high hurdles , the a hlete must remember that h a taking the hurdles igh is so much w sted time . He must a s skim the hurdles as closely possible , and must not keep a n a his body in the ai r an inst nt lo ger th n is necess a ry . Training for the low hurdles is on the s ame pl an a s in “ ” a be preparing for the high hurdles , but of course st y of a anc a nd a comes gre t import e , besides pr ctice in starting a a n and sprinting, the thlete should t ke ple ty of the same kind of work th a t he would need if prep a ring for a two and a a hundred twenty y rds d sh on the ﬂat, and not only ’ a - this , but should include , lso , some of the quarter miler s a a a training, in order to m ke sure of cquiring the necess ry a st amina for the dist nce . He should do his a ctu al hurd ling over from three to six or seven hurdles , in practice , a and should run a trial once week .

- a With regard to the ction of the arms , it is interesting to observe th at some of the f a stest of the modern ch am a n a pions are tending , s i the high hurdles , to more of a a and a re straight forw rd ction , doing away with the old l ater al a ction altogether . CHAPTE R XIII

d The Four Hundred an Forty Yards Hurdles . American

- M anix a s. e Am teur Record , 54 3 5 William H . , July

TH E qu a rter- mile hurdle race was added to the Ameri can am in 1 1 and championship progr me 9 4 , it is surely an event whi ch will tax the strength and agility of any a thlete a ﬂat b a in the world . The qu rter mile on the is d enough , a a a but when the runner is sked , in ddition , to cle r ten

- a a a a three foot hurdles , pl ced forty y rds p rt , it almost ‘‘ ” a n a seems like c a se of a dding insult to i jury . M ny a man who ha s m a de a n a me for himself over the two hun and nt a l ha s to dred we y y rds ow hurdles, determined t” a a at the n an a nd ha s n t ke try lo ger dist ce, go e through c o ab with ﬂying ol rs up to out the seventh hurdle , when , “ a i a a s d o a in r c ng p rl nce , he has ud enly f und himself , de d ” l a nd ac a t a th e re to the wor d , tually un ble o negoti te ma inder f a nd i n a i n n o . A the dist nce , dd tio to the stre gth a a required , it must be remembered th t the r ce is run a a and a can o f c round curve , th t there be none the ni e mech ani c a l precision a s to the number of strides between hurdles whi ch is such a help in the two shorter hurdle

. a a a races In the qu rter mile , the thlete figures his le p a of over the hurdles by sort instinct , beginning either to “ ” chop or lengthen his stride when he is about fifteen ya rds away from e a ch successive b a rrier . a Absolutely the first requisite , however , for this r ce is ” M eanix a stay When M r . est blished his record , he a nd a a went through a long rduous prep ration , in the pre 87 TRACK ATHLETICS UP TO DATE

1 PLATE 8.

- H Meani x m n re or of 54 3 5 se on s. W. . aki g c d c d liminary stages of which he tra ined for three weeks on a “ ’ ” ” a a a of a - u Miler s schedule , doing gre t de l st ying p

and a s fa r a s . work , sometimes jogging three miles Then , n a a a n with this fou d tion to build on , he gr du lly shorte ed and c n on da o f a qui kened his work , u til the y his tri l he i as n . M n w in perfect co dition for the test As M r . ea x ex “ e man a — a press s it , A must h ve speed th t is , he should

at and - ﬁfths man for and be least a ten two the hundred , 88 FOUR HUNDRED AND FORTY YARDS

a a run a in ddition to th t , he should not only be able to qu a rter on the flat in about fi fty seconds; but should be able to go through a h alf in the neighborhood of two min a a utes . And of course , besides these qu li fic tions , he must f a s be a good per ormer over the hurdles well , for the three - foot hurdle is too high to stride over as you would t ake a low hurdle ; it requi res the form of the high hurd and a t a a ler ; even th t , the l st two or three hurdles loom

- f a s a he up like six oot fences the thlete , despite himself , a nd gins to ti re to lose both speed and spring . testimon from an and a a This y, expert ch mpion , will ' l a r doubt ess , then , convince the beginner th t the fou hun dred and forty y a rds hurdle r a ce is an event which must “

a . a a a be t ken seriously On a sm ll sc le , it is ctu ally an a ll ” a a a a round event , requiring gre t st min , good speed and a a knowledge of the art of t king the hurdles in good form . CHAPTER XI"

TH E RU NN ING HIGH JUMP

a a - in 6 1 6 . . Americ n Am teur Record , ft . 7 5 , E Beeson , 2 1 1 May , 9 4

T H E running high jump is one of those deceptive events “ ” a a s a s and which is by no me ns easy it looks , much study a nd pr a ctice is necess a ry before the a thlete really acquires a bar the proper knack of cle ring the . a a a At the very outset , lso , it must be dmitted th t a man c annot hope to become a re ally ﬁ rst- cl a ss high jumper um a a a a a a mat less he possesses cert in mount of n tur l spring, h a a a ter w ich is well expl ined by M r . Mont gue She rman , “ ” “ and a a in his Athletics Footb ll , when he s ys , The mus cles used for the spring a re those in front of the thigh

a - ca whi ch p ss down to the knee p . The knee is bent when a a and prep ring for the spring, the muscles are contr cted , from the sudden and violent stra ightening of the leg with

- n . e a jerk , the impetus is give A high jumper, ther fore , must have these muscles not only strong but n aturally and a and a springy el stic , from this it follows th t in a

a - cert in sense the high jumper , like the sprinter , is born , not made ; for though muscles can be hardened and can strengthened by practice , nothing but nature make

a - them elastic . As a m tter of fact the high jumper is

a a a - a - a ne rly lw ys short thighed , with well sh ped knee , a n an and an r ather long leg from k ee to kle , with ankle , ”

n a a a . like the k ee , cle nly and delic tely sh ped r a of at Assuming, therefo e , that the thlete is possessed 9°

TRACK ATHLETICS UP TO DATE

a few s a t first, hort steps , merely to g in momen um , then f at m a and a ou r or five strides oder te speed , l stly , three stride s into whi ch the jumper puts practic ally all his i r a strength and energy , though st ll rese ving little some all a thing for the last step of , which gives him his fin l h e a . . . impetus as le ves the ground As M r T Jennings , former President of the C a mbridge University Athleti c ’ an a ffi n Club , says , in rticle written for Mr . H . H . Gri s “ ” ’ “ ” “ R L ib ra r o Athletics in ohn s y f Athletic Sports , In a s a a a high jumping , beginners a rule m ke the gre t mist ke of a a running too h rd t their jump . A good high jumper ” il ' i w l t rust to the l a st three strides to get up sufli c ent p a ce . O r of a s , as the whole theory the jump w once aptly de a a a scribed to me by the l te Willi m E . Quinn , wonderful and of a performer a close student thletics , The jumper a run must keep his feet ne r the ground during his , for the ’ m a a a a ll a high ju p , properly spe king, isn t jump t , but ”

olt a l . j . And this is bso utely true The jumper does not so much run at the ba r a s he comes creeping or sne aking to n c c a of in up , it , counti g on the on entr tion energy the “ a f e e ff l st w strid s to jolt him forcibly o the ground . a a a The ide of the run , with its gradu lly incre sing mo t mentum , once ﬁrmly ﬁxed in his mind , the athlete mus next turn his attention to the proper method of getting

ba r . a a o his body over the Thirty ye rs g , everyone jumped “ the a a a wa s n a s s me w y, using wh t k own the side jump “ ”

. na a or scissors jump As the me implies , the athlete p roached ba r h e p the from the side , from the right if f f jumped from his left oot , rom the left i f he was a right a ba r footed jumper . As he ne red the (assuming that he f jumped from his le t foot ) , he would throw his right leg h th e a i r and a t igh into then dr w his lef leg up after it , so th a t an inst antaneou s photogr aph of the jumper in the act of cle a ring the ba r would m ake him look a s if he were 92 TH E RUN NING HIGH JUMP

n e r Copyright by Underwood 81 U d wood .

2 PLATE 0.

h e o Loomi s of t Chicag C.

c the sitting upon it . This method of des ribing jump a a w a s serves to expose its re l we kness , for when the bar a a n c a wa s a r ised to y onsider ble height , this precisely wh t —he sat b ar F the jumper di d down upon the . ling his legs a s a s w a s i high he might , there no method of getting h s 93 TRACK ATHLETICS U P TO DATE

wa and he an ba r hips out of the y, would thus l d upon the an a d displ ce it . a a re a and un Old tr ditions , however , h rd to overcome , s atisfactory as this method of jumping now appe a rs to us , no one thought of trying to improve upon it until the f a a a . dvent of the mous W Byrd P ge , who revolutionized a rt of and a a the whole high jumping, incident lly est blished a of f and c h as a record six eet four in hes , whic w to st nd

a a . a a a a for m ny ye rs to come P ge , inste d of ppro ching b a r ran a a t and f the from the side , str ight it, when he le t a at the ground brought his legs str ight up in front of him , ' the s ame time turning on his side so th a t he shot over the ba r a a and and p r llel to the ground , with legs body ex i n n a a a a . tended one str ight line , like rrow le ving the bow a a a s a re The dv nt ge of this style obvious . In the ﬁrst a a b a r a a a a pl ce , by cle ring the in horizont l inste d of in a a tremen perpendicul r position , the jumper is sp red the dous effort of li fting the weight of his body str a ight up a a i r and a a fa r w rd into the ; in the second pl ce , he ret ins gre ater control over the muscles of his body and inste a d a b a r a a of displ cing the with his hips , he is ble to rch or b a r a . wriggle them over the in s fety It is no wonder , ’ a a wa s a then , th t the superiority of P ge s style immedi tely and a a a recognized , with v rious modiﬁc tions by l ter jump t a rs a d . e , it is the style which is still in vogue the present y This method of going over the b a r with the body p a r a llel to the ground h as been v a riously described by di fferent “ ” a a writers . In high jumping, s ys Mich el C . Murphy in “ ” “ a th e his Athletic Tr ining, the object is to throw enti re body up to and above the norm al level of the he a d and a b a r then to get the body cross the without touching it . “ “

a . a The body, observes J mes E Sulliv n , in How to Be ” “ an h a b a r a come Athlete , s ould cle r the in wiggle , sn ake ” - ff h . a like , and not sti nor bolt uprig t And simil rly Arthur Q4

TRACK ATHLETI CS UP TO DATE

a a h member is th t he must not dopt the old side jump , wit and h a at an body perpendicul a r ips in position where , y c a a re a b a r onsider ble height , they bound to displ ce the a a t b a r and at but th a t he must run str ight the , the mo ment when he le aves the ground his ment al picture of wh a t he is trying to a ccomplish should be th a t of a man ﬂinging b a i r himself odily into the . It is not enough merely to f a a all li t the legs , but the whole body , hips , w ist , rms , legs , must work in unison to a tt a in the gre atest possible height . The best rule I ever h a d given me wa s th a t of a fo rmer ch a mpion who s a id : Im agine th at you see be fore you not a b a r a a merely slender to be cle red , but , solid shelf or of a a a and piece bo rd extending p r llel to the ground , that you a re trying to throw your whole body into the a i r so ” a a a f ﬂ at th t you will slide long th t shel , on your side . a re at da a There , the present y, two princip l styles of “

h . a correct igh jumping First , there is the pl in tuck up ” a nd a a your legs shoot over style , used by Alm Rich rds a h h a s and m ny other good men . T is style the merit of s for implicity, the jump is merely one tremendous bound , a s b a r am W ith the body held rigi d it shoots over the . I c a a s a onﬁdent , however , th t still better tyle is th t known “ ” a s w a s the wriggle . Thi s the jump used by the f amous

a and - . da b Mich el F Sweeney , it is the jump used to y y and of a Wesley Oler other jumpers superl tive excellence . “ ” The principle of the wriggle is a s follows : inste a d of — ma king one motion in his jump upw a rd a nd forw a rd at , “ ” a a s — the s me time , in the shoot style the jumper , in the “ a wriggle style , divides his jump into two distinct p rts . as a n a ll First , he le ves the grou d , he devotes his energies a a i r to throwing himself str ight up into the , getting his “ ” a a t a and a l yout the s me time , it is cle r th at by applying ca n all his strength to this one end , he get higher in the air th an if he were expending a n equ al amount of effort 96 THE RUNNING HIGH JUMP

in shooting upw a rd and forwa rd at the s a me time . It is a a a a a lso cle r , however , th t the jump must l ck the forw rd “ ” and ha drive of the shoot style , t t unless the jumper r ff a b a r makes some fu ther e ort , he will f ll upon the from “ ” a l ck of momentum . Here is precisely where the wriggle at a comes in , for the moment when the thlete feels him a f i b a r a a and self in d nger o strik ng the , he m kes , with b ck a a a hips , distinct throw or twist of his body (which fter time becomes pe rfectly involuntary) and thus a rches or “ ” f b r i t wriggles himsel over the a . This style , is true , is “ ” a a nd a a a complic ted , therefore h rder to le rn th n the shoot a and style , but it is much more scientiﬁc highly developed a b a d a method of cle ring the r . Most high jumpers to y a who use this style jump triﬂe from one side or the other , and get the hip which is ne a rest the ba r out of the w ay by a a s me ns of thi s throw of the body, but there w nothing of

n a . this sort i the jumping of the great Mich el F Sweeney , W ma W a a a a of hom it y be said , ithout fe r of ex gger tion , th t a a a he tt ined bsolute perfection of form . Sweeney went a a a b a r and an des ri over , pr ctic lly b ck to the , excellent c p tion of his form at his gre a test heights (the text a ecom a a i s p nying splendid picture ) given by M r . Herbert L ee ” ”

a a . a in his Tr ck Athletics in Det il Thus , s ys M r . “ a h a ba Lee , lt ough up to six feet Sweeney cle rs the r in an a upright position , when it comes to high er leap he springs a s he can f and a as high rom the ground , , then he ves his and a torso shoots his legs forw rd , twisting his body in the a i r until he comes into the position shown in the picture . He h a s to depend entirely upon the momentum of his run ’ and the mid - air twist on top of the bar to get his shoulders ” a and he d over . Mention should also be m a de of the peculi a r style of “ ” cle a ring the b a r usu a lly described as the C a liforni a h . u ba r jump Here the at lete r ns at the from the side , 97 TRAC K ATHLETICS UP TO DATE

but the jump itself in no way resembles the old side jump , a an of a or , in f ct, y the other styles which we h ve been con siderin a a ba r g, for in these other jumps the thlete cle rs the a e with his hips ne rest it , while in this W stern style the a a a ba r a act thlete h lf dives , h lf rolls over the so th t in the

of cle a ring it he is practic a lly stom ach down a nd hips up . This method possesses one noteworthy a dva ntage : in all the other jumps there is a stopping of momentum a s the “ athlete le aves the ground ; even in the shoot style the weight of the body is thrown b a ckw a rd ; while in this a Western jump there is no diminution of momentum , but

continuous forw a rd motion until the ground is reached . a a On the other h nd , m ny people object to this style on the a a s has an ground th t the jumper , he descends , opportunity a rm and a a to hold the bar on with his , thus in m ny c ses

obta ins credit for a height which he did not re ally clear . These objectors (a nd person a lly I am inclined to agree with them ) think that this style should be b a rred a s a trick ’ a a an a a a a s jump , which is not f i r test of thlete s re l bility

. a a a jumper Incident lly , it is interesting to note th t while this style of jumping is supposed to be of very recent origin , ’ “ ” a ffi there is picture in M r . H . H . Gri n s Athletics , in ’ “ ” Bohn s a H ndbooks of Athletic Sports , which volume wa s 1 8 1 a published in 9 , which shows high jumper clear ing the b a r a pp a rently in the s ame fashion a s that used “ ” “

a a . in the C li forni jump The picture i s entitled , The ’ a - - and the a gymn stic roll over , uthor s comment on it is l a ff . e ective , but not e eg nt c cl a s ae A word , in on usion , to the best method of pr ti in of all s g. The besetting sin novices is to wish to go a he a d too f a st ; therefore the beginner must m ake a point a the ba r at a a of pr ctising with low height , height where he need not worry a s to whether or not he is going to cle a r and ma it , y accordingly think only of jumping in good 98

CHAPTE R xv

THE RUNNING BROAD JUM P

- i P rinst in a a 2 . 1 n . . e Americ n Am teur Record , 4 ft 7 4 , M , 2 8 1 0 0 April , 9

U CCE F U r a i A S SS L b oad jumper must possess two qu l ties , “ n a a speed a d spring . As J mes E . Sulliv n observes in How ” “ an a a to Become Athlete , The most essenti l thing in bro d jumping is speed a nd ability to hit the t a ke - off in proper and a f a i r stride , then be ble to throw yoursel in the , so as a a can re to get out the gre atest dist nce . The thlete who

a hit a - off and a i r t in his speed , the t ke shoot high in the , dr a w hi s legs well up under himuntil he is about re a dy to f a strike the ground , when he must shoot them out orw rd , a and f a a a l nd in the pit throw himself orw rd , m kes good

a . a a bro d jumper Like everything else in thletics , exh ustive ” a f r pr a ctice is necess ry or pe fection . fa r a s of As , then , the question speed is concerned , the athlete should remember th at pr a ctice in sprinting is a very a a of a a nd a import nt p rt hi s tr ining, he should do good a of fa at a e de l st work the short dist nces , k eping well up and f a of on his toes , not orgetting to m ke good use his a n a a s at rms a d shoulders s well his l egs . But the s ame time he should a lso be a r in mind th at speed is not to be

' a at of a s a matter emph sized the expense spring , for , of fa ‘ an a ct , it does not requ re y very gre t sk ll to run down i , i

for a - off a t f a nd a an f the t ke ull speed , lmost y sprinter o fa a can c a or f ff i r bility le r nineteen twenty eet without e ort . c f a m The su cess ul bro d jumper , however , is the an who 100 THE RUNNING B ROAD JUMP

22 PLATE .

- Th e run n n r r r h off . . e i g b oad j ump Ell e y H . Cla k l eavi n g t e t ak re alizes th at it is a genuine jump which he is attempting a nd not merely a sprint with a perfunctory li fting of the at legs its conclusion . The ﬁrst thing for the beginner to do is to ﬁnd out the exa ct length of the run which he must t a ke prep a ra tory to

. a a a the jump itself Gener lly spe king , it is custom ry to a a and t ke a run of bout ninety feet , to cover this dista nce

a . a a in bout sixteen strides Let the thlete , then , m ke two

a a f f f a - ff m rks , one bout ﬁ ty eet rom the t ke o , the other a ac of a bout forty feet b k th t . Let him st a rt from this 10 1 TRACK ATHLETICS UP TO DATE

o t o b or N e s Ph y Pic t ial w C0 . 3 PLATE 2 .

e e r P r i n st e i n n id - a i r M y , i m .

a and a a a at ﬁrst m rk , run down tow rd the ne rer m rk fai r f f speed , striking it with the oot rom which he intends to a at m ke his jump . From this point on , he must run top a n of a speed , but without y thought jumping or of ltering a a his stride to strike the bo rd ; on the contr ry , he should run with strides of n atur al length a s if the bo a rd were not

at a ll a a at the a - off there , st tioning friend t ke to see whether his eight strides bring him short of the board or a a over it . I f , for ex mple , his l st stride brings him three a a a a feet short of the bo rd , let him lter his ne rer m rk to 102

TRACK ATHLETICS UP TO DATE

his m . a a . ark at full speed Ag in , Mich el C Murphy, in “ a a a Athletic Tr ining , while dvising long run , considers a a a of f that the l st six strides , covering dist nce rom thi rty fi ve o a re a ff to f rty feet , where the fin l intense e ort should “ a nd H ertber be put forth ; E rnest j g, in his Athletics in ” n “ and a a a a a . Theory Pr ctice , dvoc tes still nother pl The ‘‘ a m a H ertber a W y to for the run , s ys M r . j g, is to pl ce a m a rk about seven ya rds from the outsi d e edge of the a a 18 a a a a bo rd . A second m rk put bout seventeen y rds w y and a a at a - a a r b e , fin lly, thi rd bout twenty seven y rds , c e ing t a ken th a t the foot with which the jump is to be ma d e is

a - a a a pl ced on the twenty seven y rds m rk . From this m rk up to the seventeen ya rds m a rk the speed should be pretty a and a fast . Between this second m rk the seven y rds one , a a the speed should be a s great s possible . The s me speed a of a c t is kept up for the rem inder the dist n e , le tingthe a a legs run loosely , but dr wing the body together somewh t and a a s a h shortening the l st two strides , so to gt er at strength , even this highest speed , to be able to throw the body upw a rds . This l a st point a s to not getting spre a d out on the

an a . h last stride is import nt one As George W . Orton o “ ” “ a for serves in his Athletic Tr ining School Boys , The

a a - off a l st stride previous to the t ke should be short one . a a e This will llow the jumper to g ther himself togeth r , get his jumping leg well under him and to get a powerful leg drive . In other words , it will give his jumping muscles a full pl y . There now remains to be considered the m atter of the of all a jump itself . And ﬁrst , let the beginner re lize th a t i a i s a a nd a the runn ng bro d jump jump , th t it is not enough

for a - off f to sprint the t ke , li t the knees , and go skimming a i r a a through the close to the ground , without tt ining ele

a a e a . v tion . Elev tion is ess nti l We found , in discussing I 04 THE RUNNING BROAD JUM P

a not ffi t the high jump , th t it was su cient merely to lif the a legs , but th t the jumper must ﬂing himself bodily into the ai r ; and the s a me rule holds true in the bro a d jump ; the a s athlete must lift his hips , well as his knees , high into the

ai r.

a all One other c ution is necessary . Almost beginners a re inclined to let the weight of t hei r bodies f a ll b ack too soon ; a s they le a ve the t ake - off they throw thei r legs out a nd a a in front of them , this c uses the body to tip b ck , so a a a th at it a cts s dr g upon the jumper . A golden rule in bro a d jumpingis not to be too e a ger to get your feet fa r a in front of you t the beginning of your jump . In other ’ d o t um too soon a as words , n j p ; keep moving forw rd long f a s . o possible It is not until the end the jump , when grav it at ion e a a b gins to exert its irresistible force , th t the thlete needs to think of getting his feet out ahe a d of him ; if he ha s a a his a m de good jump , with weight well forw rd , this a f f ﬁn l ﬂing of the eet is a per ectly instinctive movement , f c a per ormed without cons ious thought upon his p rt . a a In conclusion , the thlete must remember th t the broad an ta a nd a jump is extremely xing event , th t it is the e a siest a a thing in the world to overtr in at it . The best w y is to ac of and a a pr tise plenty sprinting, to do quite little e sy a of f jumping, with short run twenty or thi rty eet , merely c a a i r to be ome ccustomed to getting well up in the , W ithout a a a trying for dist nce . Actu l h rd jumping, however , should d at a a nd be limite to twice , or , most , three times week , not more th an six or eight jumps should be taken in any da one y. CHAPTE R XVI

THE POLE VAULT

a f - i a 1 t . 2 1 n . . . Americ n Am teur Record , 3 4 , M S Wright , 8 1 1 2 June , 9

As A N obj ect of int erest to the spect a tors the pole vault o ften suffers from the gre at amount of time which it con and fa a a a at sumes , from the ct th t it is usu lly pl ced the

y a . a ery end of the progr m of events On the other h nd , i t is the most spect a cul a r of all the ﬁeld events and the sight of the athlete clearing the ba r at a height ln the vi cinity of thirteen feet never fa ils to arouse the enthusi a sm of the onlookers . Just a sthe hurdle races were revolutionized by the dis cov er th e a a y of str ight leg ction , so the pole vault , in recent a ha s a an ye rs , undergone complete ch ge through the intro duction of the shi fting of the lower h a nd upon the pole . a a a i In the old d ys , the thlete gr sped his pole w th his upper a a of b a r a h nd slightly higher th n the height the , pl ced his a a f ran lower h nd bout three eet below , down for the

a - off a a s a and a t ke ex ctly in the running bro d jump , h lf a b a r a n spr ng, half pulled himself over the without lteri g a the position of his h nds upon the pole . A gl ance at plate a a a a a h No . 2 5 will m ke cle r the dis dv nt ges of t is mode of a i an v ulting, for it is mpossible to exert y very forcible pull a a a while the h nds are pl ced in thi s m nner . The present method is to shi ft the low er h and upw a rds when the pole is placed in the ground so th a t both h an ds a re close together th e h on the pole . Thus at lete is in the proper position for 106

TRAC K ATHLETICS UP TO DATE

r Court e sy of B ost on H e ald . 26 PLATE .

h e ne s e Mc L a n a h a n of Y e . T w t yl . al

a and m a a Another import nt , ost beneﬁci l ch nge , in the a ha s c o f a e pole v ult been the introdu tion the b mboo pol , which ha s done a w ay with the gre a t d anger of injury from

a n a a a a f . broke pole , lw ys men ce in ormer times The - beginner must re a li ze th at he is not going to ma ster t a d a a a r a . the of pole v ulting in a y, or in m ny d ys De a it diﬂi cult a e scribed upon p per , does not sound , but in pr tice a long a nd a rduous a ppr enticeship must be und ergone a a a f e before the thlete re lly cqui res good orm . The b st arti cle I h ave ever r ea d on pole v aulting i s the one writ 108 THE POLE VAULT

’ “ a ithin ton s . W b . . ten y M r J B Camp , for P ul g Book of ” a was a ﬁ rst- a a t Athletics . Mr . C mp cl ss performer the a and m a wa s a v ult , , ddition to this , close student of form at a a in athletics . The novice the v ult will do well to re d and study with diligence the following extr acts from M r . ’ C amp s ess ay on the ﬁne a rt of v aulting with the pole . “ ”

c a a . a Of the two distin t styles of v ulting , s ys Mr C mp , the most element a ry is the e a siest beginning for a novice This consists in not shi fting the h ands from the position a ff they hold when running down to the t ke o . “ Although m any co aches a s well a s candid ates neglect of a ha it, the exercise v ulting without shi fting the lower nd a ll a a nd is the most v alu ble of a pr ctice stunts . Both novice

a a a a s . expert should pr ctice this w y regul rly , here described It is t aken for gr anted th at every one vaults off his le ft

t . foo , holding the pole on the right side when running It

a - and a is best to be content with six foot height at ﬁrst , h ve a regul a r pr acti ce m a rk of 35 to 4 0 feet from the hole . ’ a t a Hold the pole low , rm s length on the right side , grip ping tightly with the h ands about thirty inches ap a rt and a thumbs tow a rd the upper end of pole . In the l st two a a f and

strides swing . the pole out he d rom the side let it a c and c slide long the ground into the so ket , qui kly swing a a a the rms over the he d in wide upward curve . Very little or a 13 energy speed need go into the run , s the whole thing the swing up under the pole . On springing, shove down and a as i t into ag inst the pole if to bend double . While the lower arm shoves desper ately and the upper or right a for a a f is br ced a pull , the body lifts itsel f g inst this ul c m a a and ru so th t the chest gr zes the pole , the thighs ,

a . closely doubled up , slide long it The muscles connect ing the shoulders and torso a re the ones which do the and a a c work , they lone h ve li ense to tire soon . A full lift without any twist wh a tso ever will turn the ba ck up I G9 TRACK ATHLETICS UP TO DATE

ba r a a and the belly down over the , when the h ndst nd on a a the pole is completed . In the l st minute lift with b ck

a a - f and rms into a close j ck kni e , with the knees near the

- an ba r and off a . chin d the cross in between , shove cle r In a s all ac and a at this exercise , in other pr tice work v ulting a a low heights , the st nd rds should be set a foot or more b ack from the hole in order to give distance as well as height and to en courage a very long swing and a del ayed

a - u a but sh rp pull p . This is in the n ture of advance prepa a f r tion or the gre ater heights . After the novice h a s acquired the kn ack of cle a ring the b a am a a a r . in this m nner , Mr C p then dvises his t king the “ and a a c a a next step dv n ing to V ulting with shift , but with

a and a - ba r a a out turn not using cross . Use the regul r pr e a 0 and at a a s tice m rk of 35 to 4 feet , ﬁrst , hold of only as can a a u high you re ch on the pole , when it is st nding p and as a re a right in the hole . Run down slowly, you pl nt r a ing the pole in the hole , sli de the lowe or left h nd up and a close to the right , extend the pole high above the he d f f ff be ore the jumping oot springs o the ground . Swing ’ out at a rm s length until ne a ring the ground and then pull a as fa r a s can a at a your he d up you long the pole , the s me time cl amping this to the stom a ch and the knees to the

chest . Strike the di rt in this position , where you will hit f a a f a ﬁrst on your eet , but overb l nced orw rd . “ m a a The twin of this y be pr ctised without pit or run , a f a when holding bout seven eet up the pole . Pl nt the a a of a a and a pole he d you , t ke step , pull up on it until he d , knees a nd h ands a re together and the pole is p a ssing by and a has and the hips , st y there until it swung on dropped f . a you , still hunched up , on your eet The s me thing can a a a th e be done on climbing pole in gymn sium , where Ger m a n horse and tumbling a re also recommended for ” vaulters.

TRACK ATHLETICS UP TO DATE

h f a for t e ollowing v ult , the pole being in the hole and the a a a rms extended above the he a d . On every v ult w tch the m a rk you r foot m akes in the dust and test it to see if it is just under your h ands a s they hold the pole up high . The m anner of holding the b amboo for the run is r ather a a a a t f import nt . The h nds gr sp it loosely , bou three eet a a a f a at a n a n l p rt , so th t the orw rd end is pointing up g e fa c a of thirty degrees . The body must e squ rely down the p ath ; the shoulders alone a re twisted tow a rd the line of t a rm a h e pole . The right is twisted so th t the elbow is a . a directly above the pole . This rests g inst the heel of the f a fa r for a . a c s p lm , ﬁngers loose The le t shoulder re hes a and f a s can a w rd to the le t it go , in order th t this elbow ma y be di rectly under the pole , which rests between the

- f a bent b a ck ﬁrst ﬁnger a nd thumb on the p almo the h nd . fa ac ca f o f c In this shion one runs pr ti lly ree the pole , whi h a b al ances itself between the p alms of the h nds . Only the shoulders a re a skew and the body faces di re ctly forw a rd a f with no sidewise str in . About three strides rom the

a - off a a a a - fa t ke the pole must be c st he d spe r shion , with a a nd a a a one h nd , w it in the hole , where it is lre dy swing s a a ing up a you t ke the l st stride . As you spring the pole ’ a a at a a a l should lre dy be rm s length , overhe d . F i ing in c of a a this perfe tion det il , be sure to shove it up bove you ’ f r an a a l f a s a d s qui ckly s possib e . Don t orget th at the whole weight of your body must come a ga inst a nd be sus tained a s c as a by the jumping leg mu h in the bro d jump , or your de a d weight ag a inst the pole will slow its swi ng

. a c c quite hopelessly To this end the run is down in rou h , a few a nd h a s off of in the l st strides , one turned some his speed a nd is co a sting while g athering strength fo r the extr a effort of the spring . There i s one poi nt o f gre a t import an ce in m aking a cor e a h h o e o a r ct v ult w ic ften giv s trouble to the n vice , n mely, 1 1 2 THE POLE VAULT

a a a th t the thlete must not hurry his v ult unduly , but must t ake a dv ant age of the n a tu r al swing th at he gets from the

c a . c a pole . Thus Mi h el C Murphy , in his Athleti Tr in ” “ a a ing , s ys , The v ulter should let the pole swing him ove r the b a r just a s a m an would jump a fence by pl acing his ” H rtb r a a . a e e h nds on the top r il And simil rly Ernest j g, “ ” “ c and a c c a a in his Athleti s in Theory Pr ti e , st tes th t It must be obs e rved th at in the pole jump the body is not all a a c jerked up , but the movements must be ch r terized

a . a nd more by swinging motion The body is swung up , a a a then by degrees it is dr wn up by me ns of the rms . Con u c c a a f seq ently , it is in orre t to m ke too power ul swing, as wh at is needed here in the spring i s to give the body a strong swing which will contribute most to get the ext remi ”

u . a a a ties p And the l te Willi m E . Quinn used to s y con “ ’ st a ntl ca u y to his pupils , Let the pole rry you p ; don t be a a fr id to trust to your pole . f of a a h A wonder ul set photogr phs , which illustr te t corre ct method o f v aulting better th an any amount of “ c f des ription in words , will be ound in Athletic Tr a ining ” for School Boys , edited by George W . Orton , in Sp a ld ’ i a ng s Athletic Libr ry .

1 1 3 CHAPTER XVII

PU TTING THE SIXTEEN - POUND SHOT

a 1 ft a Americ n Amateur Record , 5 . , R lph Rose , 2 1 1 0 Aug . , 9 9

PER HA P S no other athletic event furnishes such a di versity of styles a s those seen in putting the sixteen- pound

a fi rst- c a a a e a a shot . Re lly l ss thletes who h v tt ined pro ficiency in shot putting di ffer as to the best method of hold a a rm a a c ing the shot , the position of the h nd and , the b l n e and I f a of the body the position of the feet . the re der at of c doubts this , let him look the picture Hi kok in Her ’ “ ” a a a t c bert Lee s Tr ck Athletics in Det il , then the pi tures ’ “ of Horgan and Rose in E rnest H j ertberg s Tr ack Ath ” letics and a c and a at in Theory Pr cti e , fin lly the splendid ’ f P t M D onald c photographs o a c in J ames S . Mit hel s

a h . ma How to Become Weight T rower It y, however , fa a a of a a ff irly be s id th t much _ _ this pp rent di erence of opinion depends on the physica l ch a r a cteristi cs of the per f man a a a a ormers . A with l rge h nd m y prefer to hold the shot in an entirely di fferent m anner from th at em ployed by a man with a sm a ll h and ; a very mus cul a r man ma a a a y prefer slower style of putting while light , ctive man may h ave to acquire gre ater speed to m ake up for

his deﬁciency in weight . a of a a There are number c rdin l principles , however , on

' which all of a re a students shot putting greed . f ll a o a . a a First , to quote M r Mont gue She rm n , in his ” “ c and a a a Athleti s Footb ll , The m in point to le rn in 1 1 4

TRACK ATHLETICS UP TO DATE

P o t o b tor a N h y Pic i l ew s Co. 29 PLATE .

h R r n o f Y n S e o e . Midway i t e p u t . icha d h ld al

c c d tempts to put the shot , you will see them get well rou he and get the drive from the right leg and the shove from

a c . a the body th t does the tri k In other words , if you h ve f a not the drive rom the body b ck of your shot , you will ” a a never be ble to put the shot a very gre t dist ance . The a a ff testimony of Mr . J mes S . Mitchel is to the s me e ect . “ “

a . All the time , s ys Mr Mitchel , in his How to Become ” “ a - Weight Thrower , he should never lose sight of the fact th a t the motive power fo r m aking the weight tr avel is cre ated by a r apid spri ng and h alf tu rn of the body ; 1 16 PUTTING TH E SIXTEEN - POUND SHOT th at the a rm work should be employed only in the ﬁn al ” f ff n a H ertber d . p a rt o the e ort . A simil rly M r Ernest j g, ” a and a us in his Tr ck Athletics in Theory Pr ctice , tells “ th a t the best throw is th a t given when one feels th a t the power comes from the legs and tr avels up a long the side ” and of of the body right out to the tips the ﬁngers , while

an a c . a M r . Joseph Horner , in rti le written for M r P ul ’ “ ” i hin t on s of c a a W t g Book Athleti s , st tes th t from this crouching position the body should spring upw a rd with just enough of a spi r a l to throw the whole weight of the body a n a and behind the right shoulder , moving in upw rd out a a rm w a rd direction . During this spir l spring the right should be thrust up and out a nd the left a rm should b e ” brought down with force to a id the spir al . a and In the second pl ce , the position of the body of the “ ” feet at the conclusion of the prelimin a ry hop a re of the a a rs ma utmost import nce . Equ lly good performe y adopt ff at a of di erent positions the st rt the put , but however this ma a a a ff y be , it re lly m kes no vit l di erence whether the fa body is ced to the right or left , whether the shot is held a a close to the body or w y from it , or whether it is held in f a dvance o the shoulder or resting upon it . It is the posi “ ” tion on l anding from the hop th at is of prime impor a a nd a t nce in shot putting , this position does not dmit of

a a . a re much v ri tion The knees bent , the weight of the f a and r and body is well orw rd , the right shoulde elbow a re lowered in order to get the full weight of the body he a a a hind the put . The rem rk ble series of photogr phs of ’ “ P at M D n l a H c o a d . c ow a , in J mes S Mit hel s to Become ” fe a Weight Thrower , per ctly illustr te the whole theory of f the put , rom beginning to end . In the thi rd pl a ce the ﬁnish of the put is the time when ff t a the chie f e or must be m de . It is the besetting sin o f most novices to st a rt by m aking a long hop at gre at speed 1 17 TRACK ATHLETICS UP TO DATE

a nd to ﬁnish with a we ak h a l f turn of the body and with “ f c out any follow through to spe ak of . It is per e tly true th a t this prelimin a ry hop must not be m a de too slowly “ — as M cD ona ld f a a himsel s ys , It should be good lively ” fa a s a swing, not too st nor too slow , but the f mous “ a a a George Gr y once s id to me , the thlete must remember a a f all a a a th t the hop , ter , is only prep r tory movement to pl a ce the body in correct position for putting and at the s ame time h ave it in motion and not at a com p lete st and ” still . The novice should begin by pr actising putting from a a a c a st nd , feet f irly lose together , shot held ne r the shoul a and der, muscles not tense but rel xed the elbow held close a f fo to the side . A sudden spring is m de rom the right ot , while the left foot is dr awn b a ck with equ al r a pidity and a rm f of the right , with the ull weight the body behind it , t he f . a shoots out to its ullest extent But let thlete , to quote “ M r the words of . Mitchel , remember to swing his body well a round to the front before he st a rts to shoot out hi s a rm a a the , as it is more import nt to bring the he ve of shoulder into pl ay th an the speed with which the a rm a an a str ightens out . All the time he should put in upw rd or a rm f a f di rection ; the when extended to its ull length , ter h a s f a an a of a the shot le t , should m ke ngle bout 4 5 degrees ” with the body . 3 After the performer becomes f amili a r with this style a of of putting, he should try the regul tion style putting M nal . cD d a . o with a hop M r , in his rticle in How to a an d s ri Become Weight Thrower, gives excellent e c p “ a for of tion of the st rt this method putting . When the a thlete begins to t ake the full me a sure of the ci rcle he a at a c should st nd the b ck , di re tly in line with the di rection

a . a nd in which he w nts to put He should set himself well , all the time he should hold the shot in his left h and and 1 1 8

TRACK ATHLETICS UP TO DATE

ur Amer n or ub sh n Co Photo Co tesy ica Sp ts P li i g . UTTIN THE S OT P G H . ma rk o of e A re a e to arti n J . S ri n bl p h M h da . S o i n a rti n i n a erf e t ba a n e a f te r d e ver h w g M p c l c li y. 1 20 PUTTING T H E SIXTEEN - POUND SHOT

for until he is re a dy the hop , when the shot should be a a pa ssed to the right h and . There should be the le st del y a a a fter the b all h s been set in the right h nd , for if allowed ” to rem a in there too long the a rm will ti re . It is a lso import ant to note the m anne r in which the “ ” “ ” so- a a 1t I s a a c lled hop is m de , for not re lly hop , as the “ a a word is gener lly understood , but is re lly more like a ” “ h ﬂl a s a e s u e a . , J mes E Sulliv n expr sses it in his How to ”

an . Become Athlete . As George W Orton , in Athletic ” “ for a Training School Boys , describes it , The thlete D na ld a a s . M c o should glide cross the circle , or , M r him “ a a self s ys , He should p rtly scrape his foot along the ” ground to the cente r of the circle . a r a Prob bly , howeve , the most import nt point of all in shot putting is to remember th at there must be no p ause in “ ”

a . a an a the put after l nding from the hop M ny, thlete who ha s achieved fine form in the rest of his putting has “ ” fa a c la a a llen down on this p rti u r p rt of the event ; th t is , “ ” a then ause a he will m ke his hop , p perceptibly to djust for a ff and the weight of his body the, fin l e ort , then go a through with the put , thus defe ting the very object of the “ hop , which is to give the body j ust so much more mo h c a mentum . T is momentum on e lost midw y in the put , the athlete is doing little more th an putting the shot from a l a . a a l a st nd Let him remember , then , bove else , th t as he ” a a a a makes the hop , he must at the s me time utom tic lly a djust the weight and position of his body so th at on the insta nt of l a nding he is en abled to spring into the final f and and reverse of the eet body , thus achieve a smooth ” “ a nd a continuous put , with no bre k between the hop and a the fin l thrust . The beginner at shot putting can stand a lot of work ; a a a a especi lly i f he can man ge to pr ctise at interv ls , doing w a little work t ice , or even three times , in a day . But afte r 12 1 TRACK ATHLETI CS UP TO DATE

a a nd I a t the he has once got into good sh pe , S top of his “ M r M D onald a a a form , then , as . c s ys , H lf dozen puts a suﬂi ien a day will give c t exercise . He should le rn to get him of the best there is in in six puts , for this is the limit a a a for an a re competition . It is r ther poor pl n thlete to a can quire dozen puts before he get his best , when in the competition he is allowed only three in the prelimin a ry a of a tri als . Th t is one the re sons why most men do better a a a in pr ctice th n in the contest . They never le rn to do ” thei r best in a few tries .

1 22

TRACK ATHLETICS UP TO DATE

2 PLATE 3 .

r M h S . t e . Th e st art of t e t h ow . J . i ch ll at the beginning of his training ; otherwise he will soon f all a into bad h bits which it will cost him much time and pains , all later on , to overcome . First of , then , the speed with which the hammer is swung is an important consideration , and a tem t a must be carefully regul ted . It is a constant p tion , not only to the novice but to the more experienced a performer as well , to im gine that the rapid swing of the a f l h mmer means a power u throw , but nothing could be a more erroneous . Wh tever quick work is necessary is r h done primarily with the body , legs and a ms , and t e mo 124 THROWING TH E SIXTEEN - POUND HAM ME R tion imp a rted to the hammer itself is comparatively slow . In throwing from a stand the weight is swung very slowly f the ﬁrst time , a little aster the second , and the crucial moment is reached midway in the third and ﬁnal swing a as of the hammer round the head . Here , the hammer a f lls ove r the right shoulder , every ounce of strength is a nd a f applied , the performer pivots round on his le t foot , bringing the arms well up and through to give the necessary elevation the In the second place , head of the hammer should be h i kept close to t e ground , for f it is swung high in the ai r , the necessary elevation which m a rks all good throws be

‘ a a off comes physic l impossibility , the hammer ﬂying on a a straight line when it is rele sed . Thus the performer should remember to keep his hands low and somewhat b a ck of at a him the completion of e ch swing, which will result in keeping the h ammer he a d near the ground at a point i

behind the right shoulder . Also , the arms must not be of contracted , and the muscles both arms and shoulders must f absolutely be relaxed , to get the ree , loose swing s o for which is hard the novice to acquire . M r . Herbert “ a Lee , in his Track Athletics in Det il , put this whole mat a e ter in nutsh ll , over twenty years ago , when he wrote , “ When the hammer is thrown around the head it should be kept as far as possible from the body ; the arms should

not be bent nor the muscles tightened , and the shoulders ” a a s a should be llowed to move e sily as possible . And i a the same dea is lso very well put by M r . James S . “ a Mitchel , in his How to Become Weight Thrower , “ when he says , In swinging the hammer over the head , the a rms should be held as straight out from the body as pos a sible , so th t the hammer handle and arms will resemble

one and the same connecting rod with the body . As the

hammer travels round the body , as much freedom as pos 12 5 TRACK ATHLETICS UP TO DATE

orr rm n n urn er H r . C ect fo i th rowin g with si gle t . Ell y . Cla k sible should be given the shoulders a nd the hands should a a s a swing well behind the he d , thereby describing large a i r of a circle as possible in the . The secret this is th t con siderable momentum is imparted to the ﬂying ball with very little loss of vital force Anothe r very important principl e in throwing the ham mer is the method of balancing the body . I f the body is f of a kept per ectly erect , the pull the h mmer , as it comes back over the right shoulder , throws the body to the right, a al ff so that when the h mmer is to be delivered , the ﬁn e ort , a r instead of imparting the necess y impetus to the hammer , 12 6

TRAC K A THLETICS UP TO DATE

ot o b . C. H emment Ph y J . 34 PLATE .

o n F n n i n th e ou e t u rn J h la aga , d bl . thus acquired should me an an added gain of nearly forty r a feet ove the distance attained in throwing from a st nd . The ﬁnish of the throw is shown in pl ate 3 5 a The idea of the single turn once m stered , the athlete as should lose no time in proceeding to try the double , for “ a M r . Mitchel truly s ys in his How to Become a Weight ” “ h man r T rower , No eve sent the hammer as fa r with a s a one turn with two ; th t is , provided he had the proper ” of x plan e ecuting the double turn . And Mr . Mitchel 128 TH ROWIN G THE SIXTEEN - POUND HAMMER

ag a in speaks truth when he adds , Not a few have tried an three turns with seeming success , but there is not such a dv ant age between thr ee turns and two turns as between and - one and two ; , anyway , two turns inside the seven foot circle without a foul genera lly taxes the a ctivity 0 f - the ” f a most agile . There ore it seems cert in that a man should feel th a t he ha s really m a stered the double turn before he ffi tries the triple , which is di cult enough to test the strength

and agility of the best m a n who ever wore a shoe . e t a the M r . Mitchel , in the passag jus quoted , spe ks of ” f a proper pl an o executing the double turn . Wh t is this a a nd ff pl n , then , how does throwing with a double di er “ ” from throwing with a single turn "The a nswer is a f a sa a simple one , but be ore st ting it, I should like to y ’

a t a . . word , this point , reg rding Mr Mitchel s pamphlet “ a How to Become Weight Thrower , is , I am conﬁdent , of ha s the best thing its kind ever written , and its author f M D n a . o e o scored genuine success The pictures Ryan , ald and M cG rath a re a a and bsolutely f ultless , no higher compliment could be paid to the text than to say that it a a a me sures up to the st nd rd of the illustrations . M r . ’ “ ” Mitchel s little book is the last word on weight throwing, and should be read and re- re a d by all w ho a re interested

in this subject .

And next , to return , after this brie f digression , to the ff the di erence between single and double turns . For one t f hing, in throwing with the double turn , the le t foot is not a f a r pl ced behind the right , but both eet e almost on a li ne . a a a This , however , is compar tively minor det il ; the re a l ff n i s as f I n point of di ere ce ollows . the single turn , the hammer is kept behi nd the body ; that is the prime secret ” of th at method of throw1ng ; but to throw a double or “ ” a a and a triple in such f shion , keep inside the ci rcle is n

a s a a ‘ E f impossibility ; the l te Willi m . Quinn once said o I 29 TRAC K ATHLETICS UP TO DATE

A 35 PL TE . Th n h ro r e s o f e . r ﬁ i h t t h w Ell e y H . Cla k .

a f such an attempt, th t is something the devil himsel ’ ” ”

. f couldn t do Therefore , the secret o the double and “ ” tripl e is to let the hammer come well around i n fr ont of a you , and trust to your speed in turning to , so to spe k , “ ” l catch up with it , and have it behind you when the fi na

‘ ’ a a he ve is made . The pictures of Ry n in Mr . Mitchel s a c and book illustr te this to perfe tion , there is a p a ss age a a in the article by Mr . Ry n himself th t is worth its weight in gold to the student of hammer throwing. “ ” “ a an a A man , s ys M r . Ry , bout to make a throw 130

CHAPTE R XIX

THROWING THE FIFTY- SIX POU N D WEIGHT

0 ft - . 8 in 6 . American Amateur Record , 4 3 , M . J . Mc 2 1 1 1 Grath , Sept . 3 , 9

TH ROWIN G the fifty- six yound weight does not find a “ ” a Intercolle i ate l pl ce on the programme of the g s, a though of recent ye a rs it ha s been included among the field a a events at the Pennsylvani Rel y Carnival . It is , how a r ever , one of the regul events at the championships of the r a nd Amateu Athletic Union , is one of the ten events

and missile , for the unskilled beginner there is every ch ance to expend a huge amount of misdirected energy and con a stant danger of a str ined or pulled muscle . To the per r a rt of former , however , who unde stands the throwing the ffi a weight, it presents no more di culties than the h mmer . Competitors who lack the necess a ry strength often try to throw the weight from a st and or to revolve once in the circle without swinging the weight around the head , but these methods of th rowing a re mere makeshifts which can _ not result in a throw of any length and the only problems with which we need concern ourselves a re throwing the and weight with a single with a double turn . n For the si gle turn , the theory is exactly the same as in a h throwing the hammer in the s me fashion , except that t e greater weight of the ﬁ fty- six requi res an ex aggeration of the p rinciples l a id down for the throwing of the lighter a weight. The st rt for the single turn is shown in pl a te 3 8 132 TH ROWIN G THE FIFTY- SIX POUND WEIGHT

36 PLATE . h r s n T e ﬁ t swi g .

b As the weight swings over and ehind the right shoulder , c a and c the pull exerted is ne ess rily tremendous , to ounter a ct this pull and thus prevent the body from being thrown enti rely off its b a l an ce the athlete must shi ft his own weigh t fa r f and a a f r a over on the le t leg, , in ddition , little o w rd , so th a t the weight o f the body comes upon the b all of the f f and a le t oot not upon the heel . In ddition , the shoulders must be turned well to the right and the weight must be a for llowed to swing low over the right shoulder , keeping the weight well behind the body is absolutely essenti a l for a throw of any length . I 33 TRACK ATHLETICS U P TO DATE

37 PLATE .

u s e or h urn J t b f e t e t .

The turn of the body is made ex actly a s in the ca se of a a f the h mmer . Pl te 37 shows the position be ore the turn , and pl ate 36 shows both feet on the ground and the weight well behind and under control . Throwing the ﬁfty- six with a double turn 18 a problem a for c which need not trouble most thletes , ex eptional size and strength a re required to keep control of the weight a a under these circumst nces . The principle is the s me as a a a th t used in throwing the h mmer with double turn , and “ is well described by M att M cG rath in his arti cle in How I 34

TRAC K ATHLETICS UP TO DATE

9 PLATE 3 .

Th e ﬁ nal e ff ort .

a T a . to Become Weight hrower . One swing , s ys M r “ M cG rath f c a a nd , will be ound ne essary over the he d this c a should be ni e and loose , the weight tr veling well behind a f the he d . As the weight is brought around to the ront , the body should we a r a round with it until the b all is ne a rly a a h a lf around the body . Then little hop is t ken and the feet should rest Well and ﬁrmly on the ground a fter the if a s ﬁrst turn . The thrower , he does suggested here , may a a tear into the second turn like tiger , but he should be c re fa r wa for if a ful not to jump too for rd , he does he will l nd ” over the front of the circle . 1 36 CHAPTE R XX

THROWING THE DISCUS

- i 8 n . 6 I . a a c 1 . Americ n Am teur Re ord , 5 ft 3 , J Duncan , 2 1 1 2 May 7 , 9

n 1 8 6 DISC U S throwing was unknown in America u til 9 , at a when the revival of the sport the Olympic G mes , at n of Athens , and the winni g of the event by a member the American te a m caused it to be added to the list of athletic sports in this country . There have been sever al changes in the me thod of throwing the discus . According to the Greek rules which at 1 8 6 a were in force Athens , in 9 , the thlete stood at the

a - back of six foot square , facing the direction in which he a a was to throw . The discus w s held in the right h nd , with

‘ the fingers spread a round the edge and the discus resting a against the arm . Then a quick step was t ken , first with f and the right and then with the left oot , the right arm at a a a the s me time was swung b ckw rd . Then the right leg and the right a rm came forw a rd together with much the a as a and s me motion th t used in the finish of the shot put , the right wrist was bent fo rward so that the discus left a the fingers in a horizont l position , and scaled through the ai r in much the s ame fashion th a t a cl ay pigeon is shot a all from trap . Under the Greek rules throws were me a sured from the point where the discus dropped at right a a s ngles to the front of the box , or , i f the throw w not a a at a h f th made in str ight line , right ngles to t e front o e ox b extended . I 37 TRACK ATHLETICS UP TO DATE

4 PLATE 0.

ro n h s u s O ld s t e . Th wi g t e di c . yl

Shortly a fter the discus throw wa s introduced into c a the u c a Ameri , r les were h nged to permit the throw to be a f a c c f a e a nd - d a m de rom i r le seven eet in di met r , to y, c h a s a a ha s while the ci r le been ret ined , its di meter been

- a e f and a f c . incre sed to ight eet , two one h l in hes n a The moder style is to throw with single turn , but it is intere sting to observe th at in spite o f this resembl an ce

a a nd ﬁ ft - c a to the h mmer y six , the dis us throw is re lly more like the shot put th an like the other weights . A good performer with the shot a lmost inv a ri ably ﬁnds little

u e h d cu a and ﬁ ft - six man tro bl with t e is s , while the h mmer y 138

TRACK ATHLETICS UP TO DATE

of a ll 13 a a a tion . Fi rst it necess ry th t the thlete should a a s le rn to get a proper hold on the implement , it con i du ces to a good method of sc a l ng . In holding the discus ﬂ at a a a o a it should lie g inst the p lm f the h nd , with the

ﬁngers spre a d out and the tips covering the outer edge . The thumb should be str a ightened a t an angle of about 4 5 a a degrees aga inst the convex p rt , to ste dy the missile in a a m a king the attempt . Some thletes try to gr sp the edge ﬁ of the disc with the foremost joint of the ngers , but this

a a s a of a rm . should be voided , it h mpers the free use the “ After the athlete ﬁnds he can hold the discus com f ort ably he should then try a few st anding throws . The st ationary position is preferred for ga ining a line on the d a a a proper sca ling method . E a ch ay bout dozen tri ls a wa a a a s a should be t ken this y, fter which bout m ny more

should be tried with a turn . a a In throwing with turn , the method is much like th t a a of throwing the h mmer with single turn , with the dif f a at a erence th t the position of the body , the st rt of the a a a throw , is like th t used in the shot put , the thlete f cing forw a rd and not with his b a ck to the di rection in which he a a or intends to throw . The fund ment ls f the athlete ‘ to a re w c keep in mind much like those hi h govern the shot put , “ a a c n mely , th t he must not tighten up his mus les in the a a of t he w a h e prelimin ry st ges thro , th t must not exert at a fo r a too much speed ﬁrst , but must s ve this the ﬁn l ff and a a e ort , th t he must not m ke the throw solely with his a rm f and , but must utilize the ull strength of body legs

a s . a a well And in ddition to this , the thlete should remem a a s a c a ber , th t in the h mmer , he must not bend or ontr ct a rm a the while m king his swing, but must use a wide , fr ee

sweep to get the best results .

140 CHAPTE R XXI

THROWING TH E JAVELIN

f n . . . a 1 0 t . 6 i Americ n Amateur Record , 9 , , G A Bronder ,

r . 1 1 6 J , Sept . 9, 9

O N E TY b and w a a H S is the est policy , hile I h ve t ken p a rt in pr a ctic ally every event on the athletic progr a mme a all a (I may mention , perh ps , with due modesty , th t I h ave won prizes in open competition in twenty- ﬁv e differ a a ent events ) , still I must confess that I know pr ctic lly of a f a of nothing throwing the j velin . There ore , inste d ” trying to c rib knowledge from others and p a ss it off a s a nd my own , it seems much better to tell the truth , to refe r my re a ders to the ch apters on the j avelin in Mi ch a el ’ “ ” ’

. a t H ertber s C Murphy s Athletic Tr ining, in Ernes j g “ ” c a c and Athleti s in Theory and Pr tice , in James S . ’ “ Mitchel s How to Become a Weight Thrower . At resent a a p , bec use of their long cquai ntance with this 141 TRACK ATHLETICS UP TO DATE

the and a sport , Swedes Finns e sily excel us , but judging a from our experience with dist nce running, with the discus , and c a with other events where we on e l gged behind , but

oto b eon r Sm B os t on G o e . Ph y L a d all , l b 42 PLATE .

h h r ro n t e e n . T e st t Th wi g J av li a .

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CHAPTE R XXII

THE ALL- AROUND CHAMPIONSHIP

a a . Americ n Am teur Record , 74 99 points , F C . Thomson , 1 1 June 5 , 9 3

T H E foregoing ch apters h ave been written with the in tention of pointing out the w ay to proﬁciency in e a ch p a r ticula r for a a a a event , the ver ge thlete ims to excel in one ,

at s f . two , or , the mo t , in three or our events For those with higher a mbitions there rem a ins to be considered the subject of tr a ining for the i n divi du al all- a round ch ampion “ ” f a s b ship , o ten referred to the blue ri bon event of the a thletic yea r . The term all- a round ch ampionship is cert a inly no or a c a for c mi snomer , f the progr mme lls proﬁ iency in every ’ n a known branch of tr a ck a d ﬁeld thleti cs . The athlete s a r a a running powers e tested by the one hundred y rds d sh , the one hundred and twenty y ar ds hurdle r a ce and the mile a run ; his jumping bilities by the running high jump , the

' a a nd a a nd running bro d jump the pole v ult , his strength

- and skill at weight throwing by the sixteen pound shot , the

- n ﬁ ft - sixteen pound h ammer a d the y six pound weight . a a ll a And , in ddition to this , the progr m is rounded out by

f- a a n c a the h al mile w lk , event whi h i s extremely t xing upon ‘ a c c a the performer . Surely more omplete test ould h rdly a nd a — a ll be devised . Speed , spring, strength endur nce a nd a m a n re a re necess a ry, in bility to eet y one of these

1 l W n f Those interested in wa lking sh ould c on su t alki g or Health " ’ i r n et t on i n a n s t et1e ra . a d Comp i i , Sp ldi g A hl L b y I 44 THE ALL- AROUND CHAMPIONSHIP

’ ui rements a a c ac f a c i s a q is f t l , sin e e h per orm n e m rked on a a a m the sc le of one thous nd points , the m ximu being rep ’ c t a resented by the world s re ord in h t event , while the minimum is represented by a perform ance so poor as to a f all be practica lly within the re ch o . A light m an ca n h a rdly hope to become a successful all d a a for w ma at . a n round thlete , hile he y do well the runs and m a a a jumps , y even le rn to put the shot credit bly, the h a mmer a nd the ﬁ fty- six pound weight a re apt to be a f a fat a l stumbling block . O course it does not requi re gi ant for these event s ; but a m an should weigh at le a st one hundred and ﬁ fty pounds and should possess strength a nd a s c ience in order to m ster them . The all- a round athlete is usu ally a man with a genuine for a c h a s a love thleti s , who spent consider ble time not a a only in tr ining himself , but in w tching others perform n a a d in studying the method underlying e ch event . He must be n atural ly rugged a nd able to st and a gre a t de a l f for a a a of work without eeling it , very thorough prep r tion is ne cess a ry a nd it is not an e a sy ta sk to tr a in for t en ff at a neces di erent events the s ame time . The endur nce

sa for m a nd a f- a and ry the ile run the h l mile w lk , the t w can streng h required to thro the weights well , only be a tta ined at a s a criﬁce of speed and spring . On the other a w h a nd a h nd , light ork for the sprints , urdles jumps le ves a a for a the thlete in good sh pe these events , but un ble to a an a st nd the we a r d te r of the long competition . The best rule in tr a ining for the all- a round ch ampion a a n ship is to cquire strength and endur ance at y cost . They

a re a c a nd a la - off for a bsolute requisites to su cess , y the l st week before the competition will bring b ack much of the spring whi ch may h ave been diminished by a long period o f h a rd tr a ining . The best volume on a ll- a round work is All - Around 145 TRAC K ATHLETICS UP TO DATE

’ A c a a a n c thleti s , in Sp lding s Athletic Libr ry , ex ellent c summ a ry of the whole subje t . It is very evident th at tr a ining for the All - Arounds a N is not a ta sk to be undert ken lightly . o one should undertake it unless he ha s plenty of strength and "it a lity

and takes thorough enjoyment in the work of prep ar ation . a a On the other h nd , i f the thlete possesses these requisites r a the rewa rd is well worth working fo . The v ried work a t the different events builds up a ll the different muscles

“ a nd a ids wind and limb and if at the conclusion of the period of t ra 1n1ng the a thlete can go through the acfual competition with a score of fi fty- fiv e hundred points or ma a h a s a a a better , he y well feel th t he tt ined good work ing knowledge of the va rious br anches of track a nd field a c thleti s .

146