 | University of Virginia record October, 1916 |  |
Hints on Training.
1. Always warm up slowly and cool off gradually when finished.
2. Stop practice before you are exhausted.
3. Dress lightly for practice or competition, but put on warm clothing
at once when you have finished.
4. Practice regularly; a little each day, if possible.
5. Have regular hours for eating and sleeping.
6. Don't Smoke.
TRAINING SCHEDULE.
For Runners.
(a) Warm up; never fail to do this.
(b) Practice five or six starts. Before taking the line trot a dozen
steps up the track and back. On the start run at full speed about
twenty yards; slow up gradually and walk back to the line.
(c) Wait a minute; take a few deep breaths; trot a few steps and
repeat the start, running a few yards further than before. After two
or three trials put as much speed as possible into the start, run moderately
for a few yards and finish at top speed.
(d) Once a week run your full distance at top speed. This may
be done oftener for distances under 100 yards.
(e) Always end practice by walking about until breathing becomes
nearly normal; then take a rub-down and dress.
For Jumpers.
(a) Warm up.
(b) Devote a large part of the practice to getting the "take off"
properly.
(c) Decide which foot you will jump from, then starting on this
foot from the "take off" run back six, eight or some even number of
your jumping foot strike this mark in the run to the "take off." Run
with the natural stride until the last two paces, which may be lengthened
a few inches. If you do not hit the "take off" right, move
your starting mark backward or forward by just the distance that
you go over or fall short. Some jumpers have two marks. This is
often helpful; the first mark serving as a guide to bring the jumper
to the second mark on the proper stride.
(d) At first try easy jumps, raising the knees quickly and as high
as possible when the jump is being made. Practice this until you
learn how to land and to control your body while in the air.
(e) Do not try for height or distance in the high and broad jump
more than once or twice a week, and take a good rub down and dress
quickly when you have finished practicing.
For Shot Putters.
(a) Warm up by swinging the arms, bending the body and springing
forward, at the same time giving the body a sharp turn forward
and to the right.
(b) Practice should be done from a stand so as to get the spring
with the legs, the turn and lunge of the body and the heave with the
shoulders.
(c) Before making a put always limber the muscles of the arm
and shoulder by stretching the arm up to its full length.
(d)Use a light shot until the fundamental motions are mastered.
For Hurdlers.
(a) Warm up and practice starts the same as for running.
(b) Practice with one hurdle at first to get the stride and to overcome
any hesitancy in taking the hurdle.
(c) Go no higher than is necessary in clearing the hurdle. Both
time and strength may be saved in this way.
(d) Later practice with two or three hurdles, aiming to get a uniform
stride between the hurdles and to maintain a good balance. A
good preliminary exercise is to raise the legs alternately, bringing
the knees to the level of the armpit.
(e) Once or twice a week take the full number of hurdles for time.
Warming Up Program.
(a) Take a dozen steps rising slightly on the toes at each step.
(b) Trot a dozen steps. Repeat, swinging the arms at the sides.
(c) Trot thirty steps, lifting the knees well at each step. Repeat,
lifting the heels high.
(d) Take several deep breaths. Now trot fifty steps at a good
swinging pace, then walk fifty.
(e) Breathe deeply.
Always do this, no matter what your event may be.
| University of Virginia record October, 1916 | |