Natural MethodFunctional Exercises

Table of ContentsINTRODUCTIONCHAPTER 1- MARCHING/WALKINGCHAPTER 2 - RUNNINGCHAPTER 3 -JUMPINGCHAPTER 4- SWIMMINGCHAPTER 5 - CLIMBINGCHAPTER 6- LIFTINGCHAPTER 7 - THROWINGCHAPTER 8 -SELF-DEFENSE EXERCISESCHAPTER 9- GAMES, SPORTS, MANUAL LABOR

INTRODUCTION

While the entire method consists of four main parts (the expos of the method, the fundamentalexercises, a.k.a basic educational exercises, the indispensable utilitarian exercises, a.k.afunctional exercises and the final part being games, sports and manual labor), I chose to breakdown the method, in my translation work, into three separate books not only from a logisticalstandpoint, but also from an assimilation standpoint.

Indeed, much like in our own evolutionary process (inside of our individual lifetime), the clich goescrawl before you walk before you run.

The first book allows us to understand what constitutes the method, tells us the what and the why.The second and third books are about the how. They respectively correspond to the primer, orprerequisite for good movement before being able to graduate to development of skills throughfunctional exercises.

Like any good trilogy, you need a solid ending, an apogee, which is why I chose to include Hbertsfourth part, where the application of everything that makes up the method is applied to show itsefficaciousness. It is something oft discussed and not applied enough in our fitness culture. Asidefrom the pro athletes whose end goal is made better by their strength and conditioning programs ontop of the practice of their given sport/game (the latter being the end goal), or the recreationalathletes enjoying playing basketball, martial arts, surfing or whatever is of interest to them, werarely see people go beyond the gym and the visual aesthetic, or training for enjoyment beyondhealth benefits.

I have to admit to a certain point of contradiction in my process; I have made a point to retainGeorges Hberts writing style, which involves a lot of repetition. Through rote, it is found we learnbest: we practice a punch, tennis serve, a golf swing etc. over and over again. I am aware of onlyone other work of translation of Hberts method, but it was abridged on purpose and in my opinionlosing the essence and style intrinsic to the method, like a two-hour film adaptation of long saga ofbooks, with necessary edits and character omissions. And of this I am guilty to an extent, as Iintentionally decided to only tease the translation of two chapters (swimming and self-defense/combative techniques). While this may constitute an affront to Hberts purists, the decisionto do so was made for two reasons:

Logistical: providing the readers enough time to assimilate the method between books, yetbalancing my schedule so that not too much time would span between releases to maintain interest(something that may not apply once all the books are out).

Realistic: because the population in majority has a low % of swimmers, coverage of theswimming and water rescue techniques seemed less relevant, subjectively and objectively (thelatter from a wider audience interest standpoint). Alternatively, the omission of the chapter on

self-defense/martial arts training may have a vast audience and is popular with the advent of mixedmartial arts events, and keeping that in mind, individual preferences and efficaciousness oftechniques becomes less relevant. Indeed, readers interested in the subject for the sake of actualtraining and practice may decide that they like Krav Maga, Brazilian Ju-Jitsu, Muay Thai or othermartial art better. The choice simply was to not be a voice lost in the crowd.

The purpose of the books is to expose readers to the quality of fitness throughout the ages, with asystem established over a century ago, itself stemming from centuries of application prior to that.With the hopes that said exposition would yield to going out in the field and implementing themethod into ones personal fitness program, I chose the minimum effective dose that would reach thewidest audience for this book release.

To the readers interested in the historical aspect of fitness and the entire presentation of GeorgesHberts work, I do make the promise of translating the shortened chapters, with some additionalarchived content, in a compendium of all three of the translated books, at a later date. I also promisethe release of companion books to the method, as well as training programs and video content.

INDISPENABLE UTILITARIAN EXERCISES(aka FUNCTIONAL)

CHAPTER 1- MARCHING/WALKING

General considerations. Principal benefits on the body. Progression mechanisms. Beneficial oreconomical cadence. Foot hygiene. Resistance or distance walks/marches. Speed walks.

Translators note: the terms march(ing) and walk(ing) will be used intermittently andalternatively, as the French language uses the same term for both, even if the term marching

has a more military consonance.

1. GENERAL CONSIDERATIONS

Walking is the most natural means of locomotion. It is both the simplest and most economical way tomove using the legs.

It is useless to specifically stress the importance of this normal pace whose applications are constantthroughout life.

DISTANCE OR RESISTANCE WALK

General stance of the body during the double push from the feet: theforward leg is slightly bent and the foot touches the ground almost flatly,heel first.

The back leg is extended as much as possible. The bodys weight rests bothon the ball of foot of the back leg and the heel of the front leg.

Walkings main benefit: to activate respiration and circulation; to develop the lower limbs; andfinally, to increase sustained strength. Its action on the respiratory and circulatory functions is alwaysmoderate; it is an excellent hygienic form of exercising for all ages. (Translators note: theclarification of the term hygienic is described in the first book of the trilogy)

During marching, the bodys progression is related to the motion of one leg brought alternatively infront of the other. The impulse is produced both by the push from the foot against the ground and theextension of the lower limb. The impulse is generated alternatively by each leg: as soon as one legends its impulse, it is immediately relayed by the other.

During marching, there is always one foot, and at times both feet, in contact with the ground or withground support. The constant support of the body on the ground is a characteristic element ofmarching.

The moment of double support, when both feet are on the ground, immediately precedes the relayingof one leg to the other. At that moment, the body is supported both on the ball of foot of the back leg

ad the heel of the front leg.

Walking is a succession of steps.

A step is the period between the landing of one foot on the ground and the immediate consecutivelanding of the other foot.

The stride is the distance separating two consecutive landings.

This distance is measured from heel to heel or toe to toe.

The cadence is the amount of steps performed in a minute.

The pace or speed of walking (or distance covered in a minute) is equal to the product of the stridewith its cadence.

There is a relation between the stride and the pace.

If, while walking at a relatively slow speed, one were to increase their cadence, meaning the amountof steps per minute, the stride increases naturally. But this increase has its limits. If the cadencecontinues to increase, the stride can no longer increase and goes through a maximum beforediminishing.

After experimenting with this, the pace where the stride reaches its maximum corresponds to acadence of roughly 140 steps per minute with an adult of average height. Beyond that, the speed ofwalking if of course greater, but it isnt achieved with long, but rather short steps.

The maximum speed of walking isnt related to the cadence, which provides the maximum length forthe stride, but to a superior cadence of roughly 170 steps per minute.

To know how to march doesnt just mean to walk fast. One should be able to also progresseconomically, meaning expending as little muscular effort as possible, either in order to cover longdistances, or to cover any distance with minimal fatigue.

In terms of output, there are economical or advantageous speeds and others, which clearly are not.Experience shows that economical speeds correspond to a cadence varying between 110 and 130steps per minute. Those speeds, properly broken up with sufficient rest, can be maintained for arelatively long time without producing excessive fatigue.

The stride of an individual depends mostly on their height and the proportions of their lower limbs.

For an average sized man (between 165cm and 170 cm, or 54 and 56), the stride varies between75 and 85cm (2.5 to 2.8 feet).

As such, the economical speed of a man of average height oscillates between:

110 steps X 0.75m (75cm) = 82.5m/min (meters per minute) minimum and

120 steps X 0.85m (85cm) = 110.5m/min maximum which then corresponds to average distancesvarying between 4.95km/hour or 6.63 km/h (respectively 3mph and 4.11mph).

Speeds higher than the average speeds of 130 steps per minute cannot be sustained for long.

They can be classified in the category of brisk speeds or speed walks. The duration of time theycan be maintained varies and is dependent on the degree of conditioning of the individual.

Speeds at or below average are distance or resistance walks.

In regards to better output or more efficient work from the lower limbs during marching, it is in onesinterest, when desiring to reach greater speeds, to first seek this goal by lengthening the stride thanby accelerating the cadence.

In other words, it is preferable, in order to go faster, to first seek to take bigger steps than to makefaster short steps. This comes from the relation between stride and cadence.

From an educational standpoint, the mechanism of execution of marching is not broken down. Itbecomes automatic by frequent practice and the observation of principles explained further on.

The locomotion muscles can be specifically trainer by various means such as:

Walking on toes of heels;

Walking with elongated steps;

Walking quickly for short distances;

Walking slowly with a horizontal raise of the forward thigh followed by a leg extension(7th leg movement in the basic educational exercises, progressively executed)

The posture is corrected when it comes to the upper body by ordinary walking or in the styledescribed previously, with placement of the hands in one of the four fundamental positions of thebasic exercises: hands at hips, hands at neck, hands at shoulders, hands at chest.

Finally, breathing becomes regular by voluntarily matching the rhythm with a certain amount of steps,to remain constant (5 or 6 on average).

It can also be made deeper by long, frequent breaths as well as singing (Translators note: rememberthis book was written with military training in mind, and songs are present in most forcesworldwide during marches).

From an application standpoint, marching comprises all sorts of par courses with or withoutchanges by using various paths, city or country: flat or damaged roads, walking through fields,ascending or descending hills, etc.

In marching, especially long marches, the hygiene of the foot has great importance. It can be summedup with the following:

1) Wear wide shoes, which conform to the shape of the foot and not forcing the foot to conformto the shape of the shoe. The sole needs to be supple and larger than the foot, the heel low

and wide. A heel too high reduces the length of the step and contributes to poor posture. Along sole with low heel helps increase the length of the step and allows a complete roll outof the foot;

2) Choose high or low shoes, strong or light according to the weather, road conditions, distanceto cover, foot sensitivity, etc.

3) Avoid folds and holes in socks.4) Maintain feet perfectly clean. Grease up more sensitive parts before walking.

2. AVERAGE SPEEDS

Distance or resistance walks

Average speeds correspond to cadences averaging 130 to 140 steps per minute. They are used forlong distance walks, as well as for short distances any time there is no need to fatigue or to rushwithout reason.

DISTANCE OR RESISTANCE WALK/MARCH

General stance immediately following the double-push: the front leg isbent. The foot on the ground begins to roll from the heel to the ball offoot. The back leg is lifted and bends to swing forward.

The most favorable posture is the following:

The upper body leans slightly forward;

The foot touches the ground without impact, almost flat, heel first;

The forward leg is lightly flexed at the moment when the foot touches ground;

The roll-out of the foot on the ground is complete, meaning it takes place from heel to toe;

The back leg is extended as far as possible; the upper body maintains a proper posture;shoulders back, chest open to facilitate good breathing;

The lightly flexed arms supply swing from front to back without exaggeration. The rightarm is brought forward at the same time as the left leg and the left arm at the same time asthe right leg.

RESISTANCE OR DISTANCE WALK, A.K.A FLEXION WALK/MARCH

General stance during the support moment on one foot: theelevated leg is forward, slightly bent, the foot grazing the ground.During walking, the upper body is leaning forward; the shouldersare back, chest open. Feet are pointing in the direction of the walk.The angle of the body and the bending of the leg upon contact withthe ground increases as the pace quickens.

It is important to avoid:

Straightening the leg at the moment of the foot impacting the ground;

Flexing the leg excessively at the moment the foot touches the ground;

Hitting the ground with the foot;

Swaying the body vertical or lateral excessively;

Keeping the arms too stiff or to swing them too hard;

Keeping the chest caved in and head down.

3. BRISK SPEEDS

Speed walking

Brisk walks are those exceeding the 130 to 140 steps per minute cadence. Because of the fatigue theycreate, they can only be used for relatively short distances.

Cadences nearing 170 steps per minute, which, for the adult, correspond approximately the maximumspeed of walking, present no practical use.

From any given standpoint, it is indeed preferable to start at a certain pace, to use running as a meansof progressing, or to alternate walking and running.

SPEED WALK OR EXTENSION WALK.

General walkers stance immediately after the moment of doublesupport/contact with both feet: the body is completely vertical, legsas straight as possible.

The front leg is completely extended upon foot contact, heel first.The axis of the feet is in the direction of the walk. Arms bend toswing faster: their swings become more and more parallel with theplane of progression/movement.

There are 2 ways to progress to brisk speeds:

The first consists of following the directions indicated earlier for resistance walks, butnevertheless increasing the angle of forward lean of the body and bending the forwardleg more as the cadence increases. After a certain point, when the cadence reaches a highfrequency, the quite energetic push from the ball of the foot in the back has the effect ofraising that foot much sooner than at slower speeds. The duration of the double support on

both feet tends to disappear and the pace becomes something in-between a walk and a run.Legs are quite bent; the body appears to glide on the ground, leans forward much andseems to be falling forward at every step.

The second way consists of keeping the upper body completely vertical and legs as stiffas possible. The increase in speed is reached not by a more vigorous push from the ball ofthe back foot and increased angle of forward lean, as in the previous way, but by a fasterthrowing of the back leg forward. From the speed of throwing of the legs depends thespeed of the body.

The quick movement of the legs and the shock produced by the straight leg upon contact with theground tend to fatigue the extensors of the foot a lot, which often results in pain in the shins forbeginners.

The swaying of the arms is also more accentuated and more tiring that in the first method.

The first method is considered by those with experience as the only practical one. It is often labeledas flexion walk. It is the pace of all the professional walkers of the world and of those carrying cargo.

The second method, sometimes called extension walk, by contrast to the first, only works on flatterrain, the body unloaded. It is rarely used but for speed walking contests, as it can be easilycontrolled if an opponent stays within the confines of speed walking, meaning by conserving alwaysone foot in contact with the ground.

CHAPTER 2 - RUNNING

General considerations. Principal effects on the body. Differences between running andwalking. Progressions. Economical speeds. Slow and brisk speeds. Output of the heart and

lungs. Risks of fast speeds. Distance or endurance/resistance runs. Sprinting.

1. GENERAL CONSIDERATIONS

Running is the fastest means of locomotion. It is also the most important and most effective naturaleducational exercise from a standpoint of physical development.

The benefits of running are the following:

Not only does running engage the entire muscular system, but it activates all functions ofthe body, mainly the respiratory and cardiovascular systems;

It rids the body of fat and purifies the blood;

It increases respiratory capacity and naturally teaches how to breathe well;

It promotes agility and litheness and develops the muscles of the lower body;

Finally, it greatly contributes to increase resistance/sustained strength. It is through that,indeed, that one can assess the level of conditioning of an individual.

While running, the body is propelled forward, alternatively between feet.

Impulse is produced by the extension of the back leg.

Only one foot is ever on the ground, and there is a period of hang time/suspension of the bodyduring which neither foot is on the ground.

While walking is a succession of steps, running is a succession of bound.

The passage of one foot to the other constitutes a bound.

The length of bound is the distance separating the two consecutive touchdowns of feet on the ground.

The cadence is the number of bounds per minute.

The running speed (or the distance covered in one minute) is equal to the product of the length ofbound by its cadence.

When running, the faster the cadence, the greater the length of bound. In other words, the faster oneruns, the longer the bounds.

Unlike walking, there is no maximal bound length for any specific cadence, nor is there a reduction inbound length at even higher cadence.

Like in running, there are beneficial cadences and others, which arent as beneficial, if at all, from thestandpoint of fatigue in relation to energy output.

Experience shows that the most advantageous cadence for an individual of average height (165cm to170cm) corresponds to a pace of 170 to 200 bounds per minute. This is the pace for distance orresistance runs that can be sustained for a considerable amount of time, when properly interspersed

with sufficient breaks.

The length of a bound for an average height man varies between 0.9m and 1m (about 3 yards). As aresult, the economical speed varies between:

170 bounds X 0.9m = 153 meters per minute minimum, and

200 bounds X 1m = 200 meters per minute maximum (Translators note: between 500 and 650feet/minute)which results to speeds of 9.18 km/hr to 12km/hr (5.7mph to 7.45mph).

Outside of the average or economical speeds, one must also consider slow and fast speeds.

Slower speeds, or those at a cadence below 170 bounds/minute are poor from an energy outputstandpoint. There is too much fatigue for not enough distance covered. The duration of bounds is toolong and it produces hops for height. A portion of the impulse effort from the legs is thus wasted in theprogression.

Fast speeds above a cadence of 220 to 230 bounds/min cannot be sustained for long because of thefatigue they produce.

The maximum speed corresponds to cadences nearing 350 bounds per minute. Experience shows thatthis maximum can only be sustained on tracks of 100 to 150 meters or for durations of 10 to 20seconds at the most. In elite individuals the maximal length of bound reaches 1.5 meters and the speedper second is roughly 8 to 9 meters (8-9 meters/sec = 24-27 feet/sec).

The length of bound depends on the impulse power, or the push given by the leg in contact with theground as well as the direction of the push.

A bound is none other than a broad jump from one foot to the next. Consequently, the stronger thepushing off of the ground from the leg and the more parallel to the ground this push is, the longer thebound.

To increase the length of bound, one must aim for distance as much as possible and avoid going up inheight. This is achieved by extending the back lag as far as possible.

The foot of the leg thrown forward needs to be placed flat on the ground, the leg bent. [INSERT PIC]

Indeed, the forward leg only has a propulsion action when it goes past vertical. Before reaching thisposition, it only slows the speed down.

If then one throws the foot as forward as possible, the leg extended, the bound is evidently greater,but the leg is far from vertical and moreover, the foot touches ground with the heel. A considerableimpact occurs as a result upon contact, which produces a general shock to the system that is verytiring. If the foot connects with the toes, not only is the bound shortened, because the leg is very bent,but the foot extensors need to provide extra work upon every push-off.

By contrast, placing the foot flat, neither on the heel nor the toes, the leg finds itself quite vertical andready for a new effort; moreover, the impact upon contact is sufficiently absorbed by the extensors ofthe foot.

During running, the work of the legs is relatively secondary in relation to the work of the heart andthe lungs.

The quality of a runner depends essentially on his respiratory capacity and the way he breathes.

Its through shortness of breath and circulatory troubles, and not leg fatigue that the runner alwaysstops or gets exhausted.

Progressive training and voluntary regularization of respiratory movements avoid or delay thesesetbacks.

Running must be composed of a series of long respiratory movements, well timed, regular and deep.Exhales must be strong and full in order to chase as much vitiated air from the lungs as possible.

In runs where the runner seeks to give maximal speed, the effort produced is so vigorous thatbreathing becomes nearly impossible; which explains that maximal speed can only be sustained for afew seconds (about 10 to 20), which corresponds to a distance of 100 to 150 meters at the most.

Running is an excellent way to develop sustained strength (resilience/resistance). But one must becareful with its practice, as it is a brutal exercise.

Fast speeds in particular can present dangers if maintained for time or on distances not properlyrelated to the constitution or level of conditioning of individuals.

Before starting to methodically train, it is necessary to put individuals through a physical medicalexam to detect who may have cardiac troubles or issues of hernias. People in those two categoriesmust always follow a special regimen and be closely monitored after each training session.

In general, extreme paleness or excessive redness on the face are the most visible manifestations ofany work exceeding the limits of strength.

From an educational standpoint, the mechanism of execution of running, just like that of walking, isnot broken down. It becomes automatic by frequent practice and the observation of principlesdescribed later in this chapter.

The locomotion muscles can be specifically trained by various means such as:

Running on the ball of the foot;

Slow runs with significant bounds/leaps;

Bring breathing down to a regular and voluntary rhythm associated with a constant numberof bounds (5 to 8 on average).

From a practical standpoint, runs are done on uneven terrain, on roads or trails, with or withoutobstacles, cross-country etc.

2. MEDIUM SPEEDS

Resistance, or distance runs.

Average or medium speeds correspond, also known as advantageous correspond to cadencesneighboring 170 to 200 bounds per minute. Theyre used to cover considerable distances, as well asruns of lesser importance when there is no need to tire or rush.

ENDURANCE OR DISTANCE RUN

General stance of the body at the beginning of the push-off from the foot:the foot makes contact without impact, sole flat. The front leg is bent andvertical. The upper body is slightly leaned forward. The arms are slightlybent and swing freely in a plane parallel to that of the movement. Thefeet are pointed in the direction of the run, neither externally orinternally rotated.

The best position to adopt is the following:

The body is leaning slightly forward;

The foot touches without impact, sole flat;

The forward leg is bent upon contact and fairly vertical;

The back leg is extended as fully as possible;

The arms are lightly bent and swing freely;

The forward leg as well as the arms bent more as speed increases;

Breathing is regulated with the rhythm of the motion, meaning inhales and exhalescorrespond always to the same number of bounds (5 to 8 on average).

Inhales are deep, exhales as complete as possible.

ENDURANCE OR DISTANCE RUN

General body stance at the end of the push-off: the back leg is fully extended,the other leg swings forward and is slightly bent.

It is important to avoid:

1) Jumping for height. The faster the speed, the more the line formed by the top of the headbecomes a straight line.

2) Exaggerating the spread between footprints, or the length of each bound by not having avertical leg;

3) Landing on toes or heels;4) Short, rushed, irregular inhales and incomplete exhales.

In long distance runs, always start with a moderate pace by beginning if need be with a few minutesof walking.

To end the run: slow down and take a few walking steps, preferably on the ball of feet.

Perform a few trunk movements and numerous breathing exercises.

3. FAST SPEEDS

Speed runs/sprints or velocity training.

Fast speeds correspond to cadences greater than 200 bounds/minute. The duration that they can besustained depends on the individuals organic value/conditioning and the degree of training.

In sprints, the goal is to give it all in terms of speed for a short distance.

Maximal speed is achieved by greatly accelerating the cadence while simultaneously lengthening thestride. This maximum reaches approximately a cadence of 350 bounds/minute with a bound length of1.5 meters.

From a practical standpoint, maximal speed cannot be sustained beyond 100 to 150 meters.

Regular training for this kind of running consists of sprints on distances varying between 30 and 100meters.

The reach maximal speed and give it ones all, the best process is the following:

At the start, the body leans forward, but is straightened back up after a few steps andmaintained upright for the duration of the run.

At the finish, it leans backwards to slow down; the impulse from the back leg is aspowerfully as possible;

The forward leg is flexed/bent increasingly more with faster speed;

The foot that makes contact with the ground is flat, the leg vertical just like in distanceruns;

Arms swing vigorously.

SPEED RUN/VELOCITY RUN

General stance while in suspension between bounds from one foot to thenext, immediately after push-off:

The impulse given by the back leg is as powerful as possible. The front leg is bent according to the speed; the more speed, the more bend.

The body is vertical.

Arms are bent also to swing quickly, matching speed, and becomeparallel to the plane of movement.

The axis of the feet blends with the direction of the run.

An excellent exercise which helps the body extend quickly consists of training specifically the start ofthe run. To train from a given signal, either sight or sound. To execute runs with or without presetstarts.

In runs without a preset start, begin standing, seated or lying down facing any direction, notnecessarily that of the race. Upon signal, position yourself in one leap in the direction of the run andtake off immediately.

In runs with a preset start, the body is aggressively leaning forward, legs one in front of the other, theentire weight of the body resting either on the front leg, or on the back leg, based on individualpreferences, muscles coiled ready to extend at the signal.

STARTING POSITION FOR A SPEED RUN

The body is steeply angled forward; the legs are place one in front of the other,the entire weight of the body resting on the back leg (left runner), and on thefront leg (center and right runners).

Sprints on short distances are the most practical in real life. It is not only a rapid means oflocomotion, but also a rescue drill.

It is indeed very rare to have to sustain a long distance race. Generally, in order to cover a longdistance, one would alternate marching/walking with medium runs.

By contrast, it occurs frequently that we need to cover a few meters rapidly to avoid being late, catchup to someone or to a vehicle, seek or provide help, etc.

Additionally, there are circumstances where one can only reach safety through fleeing, throughsprinting (fire, flood, landslide, collapse, surprise attack, etc.)

CHAPTER 3 -JUMPING

General considerations. Main effects on the body. Educative jumps and practical jumps. Utility of jumps. Mechanics of execution. The four principal phases of jumping: preparation,impulse, suspension (hang time), and landing. Importance of arm movements. Preparationexercises. Jumps from still stance or without momentum. Jumps with momentum. Jumps

with hand support. Jumps with pole assistance.

1. GENERAL CONSIDERATIONS

Jumping consists of giving the body a sufficient impulse in order to cover a distance or any obstaclein one leap.

It is important to distinguish:

1) The educative jump on a prepared surface with a predetermined obstacle.2) The applied jump with real obstacles.

These two types of jumps are also useful, both from a practical standpoint as well as physicaldevelopment.

The effects of jumps on the body are the following:

1) They engage the most important parts of the body, particularly the cardio respiratoryfunctions;

2) They have a powerful action on the muscular development of the lower limbs and theabdomen, especially jumps without momentum;

3) They develop agility and hand-eye coordination;4) They strengthen the feet and ankles and train the body to sustain various kinds of impact;5) They promote flexibility and a sense of equilibrium/balance to avoid bad falls.

Applied jumps or over real obstacles do not differ from educative jumps in their mechanism ofexecution. In addition to the benefits described above, they provide a mental benefit, because theyhelp overcome the apprehension brought upon the obstacle and to dominate, in certain situations, theinstinctive feeling of fear. They thus promote becoming calm, cold-blooded and with a spirit of quickthinking.

Jumping is not just a form of exercise of unquestionable functionality. Its regular practice helps avoidmany injuries such as: sprains, contusions, fractures etc., which often are due to a lack of balance inthe falls or lack of specific training of the feet and ankles.

It is important to consider four principal elements in jumping s biomechanics: preparation, impulse,suspension and landing.

Preparation consists of bending the lower limbs and throwing the arms simultaneously as far behindthe trunk as possible.

Impulse is about brusquely and quickly extending the lower limbs by energetically raising the armsforward.

Suspension or hang time begins at the moment the body leaves the ground following the impulsecreated by the lower limbs. During this period, the lower limbs are placed in the most favorableposition to clear the obstacle, with the arms lowered along the body.

The Landings goal is to effectively cancel out the speed of impulse so that the body recovers itsupright position by regaining contact with the ground. It begins at the moment the feet touch the groundafter suspension. The body lands inclined to a degree depending on the kind of jump just performed orthe bodys position during suspension. The lower limbs bend without exaggeration to absorb shock.The arms, lowered during suspension, are used during landing to ensure balance.

The role played by the arms during jumps is very important.

During preparation, the back swing of the arms, much like the flexion of the lower limbs, is arelatively slow and supple move.

During impulse, the movement of the arms is brusque and rapid and the forward elevation mustcoincide exactly with the extension of the lower limbs. This condition is essential for the impulse toproduce its maximal effect, meaning to relay the greatest possible extension to the body. Arms areraised semi-flexed in front of the body, almost horizontally.

There can be no pause separating those two phases of preparation and impulse. In other words, theflexion of the lower limbs with the throwing of the arms backwards on one hand, and the extension ofthe lower limbs with the elevations of the arms on the other hand, must constitute a constant back-and-forth movement, this in order to use one of the main qualities of the muscles: elasticity.

During suspension, the arms lower or are even sometimes vigorously thrown backwards tocommunicate to the body a new impulse effort.

Finally, during the landing, the role of the arms consists of helping reestablish final balance. Theyserve as balancing aides to prevent the body from falling forward, backwards or sideways. Theirposition cannot be decided in advance, as it depends on the bodys incline or its degree ofequilibrium upon contact with the ground.

From a training standpoint, start with broad and high jumps first without momentum, then withmomentum.

At the same time, follow a gentle progression with depth jumps (Translators note: jumping fromhigher ground).

Train on a surface suitable to render safe lending: sand or softened leveled dirt. Indicate the height tojump over with a simple rope for high jumps.

The various applied jumps with real obstacles or on a non-prepared field can only occur when thelegs are sufficiently conditioned and landings safely developed by practice of the classical educativejumps.

It is necessary to distinguish the various kinds of jumps:

1) Jumps from still stance or without momentum, the body at rest before the moment of impulse;2) Jumps preceded by a run or with momentum, the body animated by a certain amount of speed

at the moment of impulse;

3) Jumps with hand support;4) Jumps with the aid of a perch, pole, staff etc.

By contrast to walking or running, jumping can be learned by breaking down its mechanics.

In any jump, you always find all or part of the mechanics, which is entirely contained, in the threefollowing preparatory exercises: [INSERT PIC]

1ST PREPARATORY EXERCISE: Preparation and Impulse.

Arms raised straight overhead, fists tight, bend the legs onto the ball of foot with theknees and heels together, while lowering the arms straight to bring them behind theback (preparation).Stand back up quickly while raising the arms vigorously to vertical (impulse)

Note: in jumping practice, there is no pause between preparation and impulse and arms are notnecessarily brought all the way up to a vertical position.

1st JUMP PREPARATION DRILL

(Left and center): Bend the lower limbs as much as possible, lowering the arms.(Right): on impulse, extend the lower limbs and elevate the arms.

2nd PREPARATORY EXERCISE: Landing.

Bend the legs onto the ball of foot, heels touching, knees open, while bringing the armsstraight overhead.

Stand up quickly while lowering the arms.

2nd JUMP PREPARATION DRILL

Breakdown of the landing: Heels together, toes and knees open to about 50.

Note: in the actual application and in jumping practice, landing is never broken down by steps.The arms are simply raised to a necessary level to reestablish balance; return to a standingposition must be as quick as possible, arms lowered. Upon landing, the heels are together, toesand knees open.

Decelerate with the lower limbs to avoid landing too squatted, but never perform a landing withlegs straight.

Landing is done on the ball of the feet for high and depth jumps, and on the heels for broad/longjumps.

3rd PREPARATORY EXERCISE: Perform all 4 phases of jumping in place: preparation,impulse, suspension, landing.

Elevate oneself above ground with a vertical impulse and fall back down on the same footprints. Thismovement is the combination of the two previous ones. After preparation, do not pause, and rightaway give the body a vertical impulse by connecting the sudden extension of the calves with theforward elevation of the arms. Once the impulse is produced, land back on the ground by using thearms to ensure final balance.

3rd PREPARATION JUMP DRILL

In-place execution of the 4 successive jump phases: 1-2 Preparation. 2-3Impulse. 4 Suspension. 5 Landing.

Note the arms position, which is very important. During the preparation, thearms are brought back at the same time as the legs bend. Upon impulse, theyare vigorously brought forward as the legs extend. As the push-off takesplace, the arms lower during suspension; eventually, they are being raisedsufficiently in order to regain balance upon landing.

2. JUMPS WITH AND WITHOUT MOMENTUM

1st JUMP: HIGH JUMP WITHOUT MOMENTUM

1. Jumping over an obstacle

Position oneself facing the obstacle, feet together, at a distance more or less equal to halfthe height to clear.

Raise the arms forward, hands closed; bend the lower limbs onto the ball of the feet whilelowering the arms (preparation).

Vigorously extend the lower limbs by powerfully raising the arms forward (impulse).Clear the obstacle by strongly bringing up the things and legs under the pelvis andmaintaining the arms elevated.

As soon as the obstacle is cleared (suspension), extend the lower limbs and lower thearms at once.

Touch down on the ball of feet (landing), legs bent without excess, the arms ensuringequilibrium.

HIGH JUMP WITHOUT MOMENTUM OVER OBSTACLE

During the landing, the arms serve for balance to prevent the body fromfalling forward, backwards or sideways. The landing occurs on the ball ofthe feet, open to about 60, heels together, knees also open and lowerlimbs bent about halfway.

2. Jumping onto an obstacle:

To jump onto an obstacle without clearing it, perform the preparation and impulse phases asdescribed previously. Land on the obstacle with the legs strongly bent, arms maintained high.

In this type of jump, there is no proper suspension or landing per se. One can land on the obstaclefully squatted.

HIGH JUMP ONTO AN OBSTACLE

Land on the object with the legs strongly bent, arms maintained high.

2ND JUMP: BROAD JUMP WITHOUT MOMENTUM:

Position self on the edge of the obstacle to clear. Raise the arms forward, fists closed; thenpowerfully flex the lower limbs onto the ball of foot and lower the arms (preparation).

Lean the body forward, vigorously extend the lower limbs by forcefully throwing the armsforward (impulse).

Time the impulse with the exact moment the body begins to fall forward. Let the armslower immediately after (suspension).

The feet land together and the heels make contact with the ground (landing), ahead of thebody.

BROAD JUMP WITHOUT MOMENTUM

(Left to right) 1-2 Preparation. 3-4 Landing: heels together, toes and knees open, legsslightly bent. The body straightens up by sending the arms forward.

There is no need to brace the body or stay balled up during the broad jump. On the contrary, the legsremain almost fully extended; the thighs only need be slightly flexed. The landing on the heels doesntprovide and setbacks, the speed cancelation being almost vertical. If the floor is slippery, it isimportant to be cautious to not fall backwards.

3rd JUMP: DEPTH JUMP

1). Simple Jump, facing forward.

Position oneself facing forward at the edge of the obstacle.

Squat so as to lower the center of gravity as much as possible in order to reduce the heightof the fall, and place the hands at the edge of the obstacle (preparation).

Let go of the obstacle without jumping up, but by angling the body slightly horizontally andforward, in order to avoid a straight fall (impulse).

During suspension, extend the legs or, in case of loss of balance, lower them accordingly.

Land with the ball of foot touching the ground, with only enough resistance to avoidlanding fully squatted.

DEPTH JUMP

Background: simple forward facing jump. Foreground: simple backwardsfacing jump.

Squat down as much as possible at the edge of the obstacle and push-offwith the hands. Land on the ball of the feet, heels together, knees open,lower limbs slightly bent, the arms helping in regaining balance.

2) Simple Jump, facing backwards.

Position self on the edge of the obstacle facing backwards.

Proceed in the same manner as previously described, but paying caution to the fact that,upon letting go of the obstacle, to push back with the hands strongly enough to avoid theobstacle. Maintain a slight forward lean of the body during the jump, in order to avoid abackwards loss of balance and a landing on the back or kidneys.

DEPTH JUMP

On the right: seated jump. Push off with the hands and swing the legsforward.

On the left: backwards jump from support on the hands. Push off with thearms and swing the legs backwards.

3) Forward Jump, seated.

Sit at the edge of the obstacle, legs hanging. Place the hands in a support position, fingers forward andat the edge, the upper body leaning forward. Push off with the arms and throw the legs forward atonce. If the shape of the obstacle permits it, swing the legs once or twice, front to back, beforejumping off.

4) Backwards Jump, with hand support starting position.

Bend the arms in order to lie on the stomach, then push off backwards with the arms. If theshape of the obstacle permits it, swing the legs front to back before jumping.

5) Vertical Jump, from hand suspension, arms extended holding on to a bar or any other object underwhich the body can swing.

VERTICAL JUMP FROM HAND SUSPENSION

Perform a forward swinging motion with the legs.

As soon as the legs are back, slightly pull with the arms beforereleasing the grip with the hands.

If the body is still, swing the legs forward, then, as soon as they swing back, perform aslight pull-up contraction with the arms and let go at once.

Avoid letting go of the hands when the body is completely still while suspended, as itbecomes very difficult to remain balanced during the fall.

If the body is already slightly swinging, the most practical way to jump and the safestconsists of letting go of the hands, preferably when the legs are swinging back, after aslight pull with the arms.

In order to jump when the legs are swinging forward, strongly throw the upper body forward afterhaving let go of the hands, in order to avoid a flat fall on the back.

6) Vertical Jump, hanging from a wall

Let go of one hand and place it flat against the wall, hip high approximately. Let go of theobstacle by strongly pushing off that hand and foot.

DEPTH JUMP HANGING FROM A WALL

Let go of one hand and place it against the wall at about belt level. Letgo of the wall by strongly pushing off with the lower hand and the foot.

Depth jumps, when performed from a fairly high elevation and hard ground, always present a certainrisk, especially for the feet, the ankles and the knee joint.

In untrained individuals the following can occur: sprains, fractures (that of the kneecap especially ismost to be concerned with when landing too squatted) as well as muscle and tendon tears,concussions after a landing on the heels, crural hernias, etc

VARIOUS WAYS TO PERFORM A DEPTH JUMP:

Seated, supported, sideways, facing backwards, facing forward.

Train progressively with heights of increased elevation and to learn how to maintain equilibrium,train with all the aforementioned ways to jump.

JUMP OVER OBSTACLE WITH MOMENTUM

Various positions of the jumper while clearing the obstacle: the legs are bentunder the basin, arms stay elevated and lower only upon clearance.

On hard surfaces: stone, concrete, hard ground, flooring etc., jump over 2 meters high (approx. 6.5feet) already produce a significant impact to the feet.

On prepared surfaces: sand or well-agitated dirt, a trained adult can execute a jump of 4 meters ofheight (approx. 13 feet) without setback.

4th JUMP: HIGH JUMP WITH MOMENTUM

1) Jumping over an obstacle

The start of this jump is done on one foot, after having ran for about 5 to 10 meters (15 to

30 feet).

The torso is vertical or slightly leaning back at the start.

The arms are forcefully thrown forward at the push-off of the foot. There is no actualpreparation, as in the jump without momentum, this preparation merging with the jump as aprecondition.

Clear the obstacle one of two ways:

By bending the legs under the pelvis, heels close to hamstrings, or by extending the legshorizontally, the torso bent forward. Maintain the arms raised during the jump.

As soon as the obstacle is cleared, extend the legs and lower the arms.

Touch ground on the ball of the feet, legs bent without excess, the arms ensuring balance.

JUMP WITH MOMENTUM OVER A FIXED FENCE.

Various positions of the jumpers during the clearing.

The 2nd jumper on the left is clearing the obstacle by extending his legshorizontally and strongly bending the torso forward. The others, by contrast,maintain a nearly vertical trunk and bend the legs without extending the legs,which forces them to elevate their trunk a bit more, following a more powerfulimpulse in order to clear the same height.

JUMPING OVER AN OBSTACLE CONTINUING TO RUN.

The jumpers are pushing off their left foot. They clear the obstacle by successivelythe right leg, then the left. The right leg remains very bent, the knee high.

2) Jumping onto an obstacle

Push off the foot as described above, then take off on the obstacle by strongly flexing the legs andthighs, heels close to hamstrings, arms raised. This type of jump is quite practical to clear a highobstacle like a fence, for instance, that one may fear not jumping over with one leap or not wanting tojump over without knowing whats on the other side.

3) Jumping over an obstacle while running

Push off the left foot, for instance, as previously described.

Take off on the obstacle by successively passing the left, then right leg. The right leg isstrongly flexed, knee high, the left leg is extended laterally, outside or curled up under thepelvis.

The upper body is slightly leaning forward right upon clearing the obstacle.

Land simply on the right ball of foot and instantly bring the left foot ahead of the right footto continue running.

This method of jumping is quite practical during a run to clear low obstacles without significantlyreducing the speed of movement.

JUMPING OVER AN OBSTACLE CONTINUING TO RUN.

The jumper who just cleared the obstacle simply will land on his right ball offoot; he will then throw his left leg forward to continue his run. The upperbody of the jumper is also slightly leaning forward at the moment ofclearance.

JUMPING OVER AN OBSTACLE CONTINUING TO RUN.

Jumpers positions upon clearing and landing on the ground.

The jumpers push-off the left foot. The right leg clears first. The left leg isthen externally extended or tucked under the basin. The landing takes placeon the ball of foot, as soon as the left leg is brought forward.

5TH JUMP: BROAD JUMP WITH MOMENTUM

1) With a great run. The start of this jump is done off one foot, like the high jump with momentum,but the run that precedes the jump, instead of being of a few paces only, needs to be, on the contrary,has to be long and fast. It is necessary to give the run as much speed as possible, because it is mainly

the speed of the run that determines the jumping length covered.

The torso is slightly leaned forward at the start.

BROAD JUMP OVER DITCH WITH MOMENTUM.

Jumpers positions during suspension.

The legs are together and it isnt necessary to bend them under the trunk like in thehigh jump. The arms lower then go back in order to swing forward again upon landing.

During the suspension phase, legs are together and it is not necessary to bend them directly under thetrunk like for the high jump.

Upon landing, the feet make contact with the ground at the heels. At this moment, the arms arelowered and brought backwards; they are then raised to regain balance upon finish.

2) With a single step.

Place the left foot ahead of the right foot.

Place the entire weight of the body on the bent right leg and throw the arms backwards(preparation).

Vigorously straighten the right leg, then the left leg by strongly throwing the arms forward(impulse).

Bring the legs together during suspension and finish by landing on the heels.

Perform the same jump by placing the right foot ahead of the left.

This jump barely allows the coverage of a longer distance that the broad jump without momentum, butis easier to perform.

6th JUMP: SIDE JUMP

1) Side High Jump without momentum

Flank the obstacle as closely as possible, feet together.

Raise the arms forward, hands in a fist; then bend the legs by lowering the arms(preparation).

Vigorously extend the legs by forcefully raising the arms forward and leaning the upperbody towards the obstacle (impulse).

Raise the legs, extended, one after the other and clear the obstacle, the leg closer to theobstacle first; the knee of the clearing leg touching the chest, the upper body leanedtowards the obstacle, arms raised. As soon as the obstacle is cleared, lower the arms(suspension).

Land with both legs successively, first on the ball of foot of the first leg to clear theobstacle, then with the ball of foot of the other leg, with the help of the arms to ensurebalance (landing).

SIDE HIGH JUMP NO MOMENTUM

On the right: getting ready. On the left: landed on the right ball of foot,using arms to restore equilibrium.

SIDE HIGH JUMP NO MOMENTUM

Jumpers positions upon impulse.

The body and arms lean towards the jumping side. Both persons are jumpingtowards the left in the picture.

Note: this type of jump cannot be used to jump onto an obstacle; it can only be used to jump overit. However, in the latter case, it helps clear it with much greater ease than using a forward facinghigh jump.

SIDE HIGH JUMP WITH OR WITHOUT MOMENTUM.

Jumpers positions upon clearing the obstacle.

The legs clear one after the other over the obstacle, the same leg as the directionof jump clearing first. The knee of the clearing leg touches the chest. The body andarms are angled towards the side of the jump. In the picture, the two jumpersstarted from the space between the fences to jump out.

2) Side Broad Jump without momentum

Bring the arms laterally to the opposite side of the jump by bending the legs and leaningthe torso/trunk towards the jump (preparation).

Throw the arms in the direction of the jump while strongly extending the legs (impulse).

Touch down on the plant of the foot, legs slightly bent and immediately straighten up, thearms ensuring balance (landing).

SIDE BROAD JUMP WITHOUT MOMENTUM.

Jumpers positions at takeoff (left) and upon landing (right).

3) Side Broad Jump with momentum.

The start takes place on one foot. The preceding run if performed in a direction nearlyparallel to the obstacle to clear. If running by flanking the obstacle to the right, take off onthe left foot and clear the obstacle by successively passing the right leg straightenedhorizontally, then the left leg, arms raised.

Once the obstacle is cleared, lower the arms.

Touch down successively on each leg, first on the ball of foot of the right foot, then that ofthe left foot, using the arms to ensure equilibrium.

4) Side Depth Jump

Proceed as with the forward or backwards facing jump by paying caution to created enough distancefrom the obstacle by pushing off with one hand.

7th JUMP: COMBINATION JUMPS

These types of jumps comprise all the possible combinations of jumps previously described:

High and broad jumps;

High and depth jumps;

Broad and depth jumps;

Broad, high and depth jumps;

Seated or supported, broad and depth jumps;

Suspended/hanging by the hands, broad and depth jumps.

(Translators note: while hanging by the hands may seem obvious, Hberts attention to details issuch that he would rather state the obvious than leave chance for misinterpretation, almost like anattorney. It could be argued that one could hang by the feet, knees, armpits, especially in certainspheres).

Apply to each of these jumps the general rules of execution previously described.

Always take care to land on the ball of foot, even in broad jumps, anytime the landing is lower thanthe takeoff.

3. JUMPS WITH HAND SUPPORT

Anytime an obstacle is raised, such as a slope, fence etc., and cannot be cleared with a single boundwith an ordinary jump, use one of the following manners.

1st MANNER: JUMP ONTO THE OBSTACLE WITH HAND SUPPORT

1) Without momentum.

Place the hands on the obstacle and take off from the wrists by simultaneously using theextension of the legs.

Jump into a squat on the obstacle, legs together and between the arms.

JUMP ONTO THE OBSTACLE WITH HAND SUPPORT

Position the hands on the obstacle, takeoff on the wrists using the extension ofthe legs and jump, landing squatted on the obstacle.

2) With momentum.

Take a few running steps;

Push-off, feet together;

Place the hands on the obstacle and take off as described above.

2nd MANNER: JUMP OVER THE OBSTACLE WITH LEGS PASSING ON THE RIGHT ORTHE LEFT OF THE ARMS

1) Place the hands on the obstacle, take off on the wrists by simultaneously using the extensionof the legs together, to the right or the left of the hands over the obstacle. Clear the obstacleby letting go of the hand on the side of where the body is passing.

2) Perform the same jump by taking a few running steps and taking off feet together.

3) Perform the same jump, the body resting on the hands, arms straight, the belly against theobstacle, feet off the ground, by swinging the legs once or several times before throwingthem over the obstacle.

JUMP WITH 2-HAND SUPPORT ON OBSTACLE.

Jumpers position upon clearing.

The legs clear on the right or the left of the hands.

3rd MANNER: JUMP OVER THE OBSTACLE WITH ONE HAND

1) Without momentum.

- Flank the obstacle (stand sideways to it), placing one hand on it.- Go over the obstacle by successively bringing the legs as described for the side high jump

without momentum, the leg of the same side as the support hand passing first.

2) With momentum.

Perform the same jump by taking a few running steps and proceed as with the side high jump withmomentum.

JUMPING WITH ONE HAND SUPPORT ONLY.

Clear the obstacle by successively passing the legs like for the side high jump;the leg of the same side as the support arm clearing first.

4th MANNER: GET OVER THE OBSTACLE WITH THE LEGS BETWEEN THE ARMS.

1) Without momentum.

Position the hands on the obstacle, take off on the wrists by simultaneously using the extension of thelegs. Clear the obstacle with the legs passing between the arms, by strongly bending the thighs andlegs.

JUMP WITH HAND SUPPORT OVER AN OBSTACLE.

Legs clear between the arms. Picture shows jumpers immediately uponclearance, as soon as the hands left the support position.

2) With momentum.

Perform the same jump with a few running steps and by pushing off with the feet together.

When an obstacle, like certain fences for instance, is made with one or several horizontal bars, goover it using one of the following two methods.

1st METHOD: GO BETWEEN TWO OF THE BARS.

Place one hand on the lower bar, the other on the upper bar.

Get the body between the bars by first throwing the legs forward and together.

Pull the body through with the upper hand and push away with the lower hand.

JUMP WITH HAND SUPPORT.

Clearing an obstacle with horizontal bars.

1. Pass between two bars.

2.3.4. Different ways to turn the body to go over the top bar.

2nd METHOD: GO OVER THE UPPER BAR.

Climb into support on the upper/top bar.

Then, position the left hand, for instance, on the bar just beneath it, the right handremaining on the top bar.

Turn the body to the right around and over the top bar, legs together and straight, holdingsteady then pushing off with the lower hand.

Land by letting go of the hands.

4. CLEARING OBSTACLES WITH A POLE OR SIMILAR

Jumping with a pole presents little practical application. Rarely, indeed, is there an object at theready to conveniently perform such a jump.

The only instances where this applies are reduced to the following:

Clearing of an obstacle with a ditch in front, a moat, a stream etc., when it is not possibleto gain enough momentum with a preparation run.

For instance, to quickly disembark a boat on a beach, a riverbank, etc., whenever it isimpossible to reach the bank, jump to the ground by using an oar.

Three kinds of jumps can be done with a pole: high jump, broad jump, broad & depth jumpcombination.

Only broad jumps, or broad & depth jumps, present some functionality. The high jump is more alongthe lines of fun.

To execute it, a fairly light pole as well as an appropriate surface to stick the pole are necessary,along with a running start of a few meters.

CLEARING AN OBSTACLE WITH A POLE.

At the start, bend the lower limbs and grab the pole as high as possible.The landing on the ground is down with the pole between the legs or toone side of the body. In the latter case, let go with the arm on theopposite side of the pole, upon landing.

For broad or depth jumps, proceed in the following fashion:

Stick one of the poles ends in front, more or less far depending on the distance to cover;

Hold the other end with both hands as high as possible;

Bend the lower limbs and propel forward by powerfully pushing off with the legs;

Maintain the arms bent during suspension. Land on the ball of feet, slightly resisting excessflexion of the lower limbs without letting go of the pole.

At the start, the pole is positioned between the legs, or on the right or left side of the body.

COVERING GROUND WITH 2 POLES.

The poles are held in parallel, with a width greater than that of the shoulders.

If the pole is placed between the legs, be cautious to extend the arms at the instant of landing to avoida painful impact between the legs.

If the pole is placed on one side of the body, the right side for instance, let go of the left hand uponlanding in order to avoid landing crooked.

The length of the jump can be increased by letting go of the pole at the time of landing. For this,when the pole goes beyond approximately a 45 forward incline, pull vigorously with the arms, thenlet go in order to cover as much distance as possible.

The same jump can be also performed with a pole held in each hand, the body between the two poles.The poles are, in that case, placed parallel, spread apart slightly wider than the shoulders.

CHAPTER 4- SWIMMING

I. GENERAL CONSIDERATIONS

Swimming is considered the most complete of all the exercises.

A complete exercise must at once be hygienic, aesthetic and functional; it must develop absolutestrength per se as well as sustained strength and develop skill as well as mental energy.

Swimming fulfills all these conditions:

1) Its hygienic effect is intense: swimming activates all the major functions of the organism,particularly respiration; it also cleanses the skin and builds resilience to cold; finally, it isdone outdoors. (Translators comment: bear in mind that historically speaking, indoor poolswere not in existence at the time of Hberts authoring of the book).

2) Its action is very effective on the amplification of the thorax and the increase inrespiratory capacity. Indeed, in all manners of swimming, the arms are constantly broughtbeyond the head in the alignment of the trunk, which produces an expansion of the ribs andresults in a widening of the thoracic cage. Moreover, the disturbance produced by the bodyof water and the vigor of the muscular effort force to breathe long and deep.

3) It also has a very intense action on the development of the entire musculature , as it requiresvarious muscular contractions of the arms, legs, trunk and head (neck muscles).

Generally, all these contractions, being very expanded, constitute wonderful exercises for thestretching of the joints and limbs; they are also excellent for the straightening of the spinal column.

4) It requires, to go far and quickly, a perfect coordination of movements and an adequaterhythm.

5) Difficult exercises of diving or water rescue develop dexterity, cold-blood (even keel),courage and self-confidence.

6) Finally, all swimming exercises are of no-contest usefulness.

[TO BE COMPLETED]

TRANSLATORS COMMENTS:

In this limited overview of the chapter on swimming, it is important to note that Hbert describes acomplete swimming lesson as an individual complete lesson, as he does in the case of traininggymnastics (and gymnastics in French also has a dual meaning, the expression used in my youth

being of doing your gymnastics as one may say doing your calisthenics, which over time gotsimplified into just saying working out).

Such is so that the chapter on swimming, in the Practical Guide to Physical Education, is nearlyas long as most of the other chapters combined.

As noted in the introduction to this installment of Hberts Practical Guide to Physical Education,I chose to not cover the entire chapter at the time of release of this installment, rather than give asummarized version. The above preview is the actual beginning of the translation from theoriginal book; the rest will cover:

Swimmings benefits on the organism;

How to create a complete swimming lesson;

Breast stroke (prone);

Breast stroke (supine);

Swimming upright;

Floating;

Various endurance and sprinting swimming paces;

Underwater swimming/diving;

Diving head or feet first;

Rescue drills;

Accidental submersion;

Programming and precautions pertaining to group swimming instruction.

CHAPTER 5 - CLIMBING

General considerations. Climbing rope or vertical posts. Climbing incline and chainropes. Climbing beams or vertical masts. Climbing ladders or parallel straight or inclinedposts. Climbing along a wall. Stabilizing. Climbing high without fear of vertigo. Stabilizing on a dangerous spot. Overcoming a dangerous spot. Various climbs andprogressions.

1. GENERAL CONSIDERATIONS.

Climbing is the action to rise up or to move up, either with the sole use of the arms, or with the use ofboth arms and legs, the body in suspension or in hand-support. Its one of the most importantutilitarian/functional exercises.

Climbing exercises are extremely varied and find many practical applications, such as:

Reach a high spot any which way.

Overcome an obstacle without fear of heights.

Vertically escape using ropes, poles, posts, trees, etc., in the event of fire, flood,shipwreck, animal pursuit, fall into an abyss etc.

Complete climbing, with arms and legs, the body in suspension and support, has a profound action onthe development of the entire muscular system, more particularly on the muscles of the trunk, theabdomen and the upper body.

But this action can be either good or bad depending on the manner in which the exercises areexecuted.

Climbing exercises are, indeed, strength exercises, which present the following drawbacks:

1) They require a relatively considerable effort of the muscles whose physiological role isother than the muscles of trunk locomotion.

An exaggerated practice of this type of exercises can lead to an excessive development of the upperbody in relation to the lower body and thus destroy its overall harmony.

These exercises can also provoke a stalling in the growth of adolescents.

2) They require a constant pressure in the arms in order to produce an elevation movement inthe body. This pressure, which forces the shoulders forward, can negatively affect thoracicamplitude.

From an educational standpoint, climbing exercises offer great value in the development of the uppertrunk musculature, provided it is moderated in its use and that one doesnt abuse exercisesnecessitating an effort with too much violent pressure/contraction. For that, anytime it is desired, usethe legs in order to reduce the workload on the arms.

It is good to also offset the drawbacks of pressure/excessive contraction through the execution ofproper corrective exercises, which open the chest and bring the shoulders back.

The drawbacks of climbing exercises only become a concern in certain cases of specialization,especially in children or youths not yet fully developed.

Specialists of these types of exercises generally have a rounded back and a caved-in chest, a narrowbasin and frail legs. Additionally, the muscles specific to climbing (pectoral, dorsal) tend to beconsiderably developed among those individuals.

In general, among the functional exercises described later on, there are few that are really bad ordeforming. On the contrary, fun exercises performed on apparatuses like high bar, trapeze, ringsetc. are almost all deforming (translators note: deforming in the sense of creating an athleticstance specific to the activity, an imbalanced development resulting from the overuse of specificmuscles), especially backwards inversions on rings or bars, momentum-based stabilization, twists,flexed support on parallel bars etc.

Progressive training of the muscles specific to climbing begins with simple suspension drills(educational exercises) and climbing on apparatuses such as: ladders, parallel inclined bars, doubleropes etc., where the elbows can be maintained in constant alignment with the plan where theshoulders and chest can remain open. That way, the muscular development doesnt interfere with theexpansion of the rib cage.

Later comes climbing on straight or inclined ropes, first with the legs, then without the use of the legs;then move on to resets.

Climbing a straight rope is a criterion. Once one can reach a certain height without the use of the legs,all the other climbing exercises can easily and quickly be learned.

To want to start with the reset hardest work without a minimal amount of strength on the straight ropeis just a waste of time.

Climbing drills are divided in the following way:

Climb on vertical ropes and posts.

Climb on inclined ropes and chain ropes.

Climb vertical beams and masts.

Climb ladders and parallel posts, straight or inclined.

Climb along a wall.

Reset.

Climb a high elevation without fear or vertigo.

Reset on a dangerous spot.

Overcome a dangerous spot.

Climbs and progressions of various kinds.

2. CLIMBING VERTICAL STRAIGHT ROPES, POLES, RODS ANDPOSTS OF ALL KIND, FIXED OR WITH A MOBILE BASE.

Climbing vertical straight ropes, posts, rods or any vertical post of any kind, fixed or with mobilebase, has uses in many instances, such as:

1) To reach a traverse or scaffold, a ceiling, a roof etc., with a rope already affixed or usingiron rods or other support posts.

2) In case of fire, to escape or to rescue people with the help of a rope anchored to the side of abalcony, a molding or other.

3) To get to a hard to reach spot: grotto, cliff, bottom of a well, cave etc., with a rope anchoredany which way.

4) To scale onto a traverse or scaffold, beam etc., without the assistance of any rope or rodalready in place.

In order to do that, throw over the beam or structure pieces of rope tied together equivalent to twicethe height of the obstacle to climb.

Keep the other end and then take the thrown end, make a noose in order to anchor the rope on thestructure.

If the rope to throw is too heavy or the distance to throw too high, use a light rope to reach thetraverse, even a simple lace attached to one end of the heavy rope. Throw that lighter piece over thestructure, with a small weight attached, like a rock, piece of wood, small sand bag etc., to facilitatethe throwing process.

5) To climb a tree of which the girth is too wide, proceed as prior by throwing the rope overthe most useful branch.

The most practical manners to climb straight ropes and all sorts of vertical posts where hands cangrab a strong hold are:

1st Manner: Climb with the help of the hands and legs by placing the calf of one leg in front of therope and the instep of the other foot behind the rope. [INSERT PIC]

Grab the rope as high as possible, place it against the right knee and instep (or left), with the heel andcalf of the left (or right) foot tightly squeezing the opposite side.

Pull up using upper body strength, bend the legs by bringing the knees as high as possible. Squeeze therope with the legs, place the hands one higher than the other in order to pull up again and continue so.

Come down by alternatively placing one hand below the other while exercising enough pressure onthe rope with the feet.

This manner is both the easiest and most practical in order to progress vertically. It is applicable in

all instances: ropes or straight rods, mobile or fixed, etc.

2nd Manner: Climb with the hands and legs, the rope wrapped around one leg. [INSERT PIC]

Reach the rope as high as possible, pull the body up by fully flexing the arms, then bring the legs up.

Place the rope between the thighs, fully wrap it f around the right leg so that it touches the calf andgoes over the right instep. Solidly fix it in this position with the plant of the left foot putting pressureon the right instep.

Let go of each hand, one after the other to grab it as high as possible by extending the legs.

Repeat the pulling up part with the arms by either also letting go of the rope with the legs or by lettingit slide against the right instep.

Bring the legs up again to catch the rope, press with the left foot and continue climbing in this manner.

When the rope is steady, bring the legs forward and horizontally, instead of leaving them in a verticalhanging position; the rope hugs the calf more strongly in this position and offers a better support point.

Come down by alternatively placing one hand below the other while exercising enough pressure onthe rope with the feet.

This manner is quite practical for open-base ropes, especially thin ones.

The pressure applied by the legs is greater than the 1st Manner. It is even possible to stay in placeusing solely pressure from the legs, which allows the arms to rest or to be hands free to grab anobject or perform any sort of work [INSERT PIC].

When letting go of the rope with both hands at once, it is important to place the rope behind theshoulder to avoid falling backwards.

3rd Manner: Climbing using the hands only [INSERT PIC].

Reach the rope as high as possible, pull up with the arms by placing one hand above the otheralternatively, legs bents, with the rope between the legs or to one side of the body. Come back downusing the same manner.

This is a quick way to reach a low height or to escape trouble when the use of the legs is removed. Itis indispensable to use and practice this frequently as a training exercise for climbing muscles.

4th Manner: Climb using two ropes [INSERT PIC].

Grab a rope in each hand and pull up using the previous manner, by wrapping one of the ropes aroundthe legs if need be.

This method has few practical applications; however, it is a better training exercise than the previous.

It allows, indeed, to keep the chest open and prevents shoulders from coming forward as it happensinevitably in the single rope climbs.

3. CLIMBING INCLINE ROPES AND CHAIN ROPES.

Incline ropes are ropes anchored at each extremity and with an incline which may go up to horizontal.

The drill is the same, whether its climbing actual rope, steel cable, iron rods or posts of all kindwhere the hands can find holds.

Chain ropes are ropes whose anchor points are more or less level and because theyre not tight,they present some slack, some hang more or less considerable.

Climbing incline ropes or chain ropes has uses when one must:

1) Climb a scaffold, construction, etc.;2) Move along inclined or horizontal rods or posts;3) In case of fire: to save oneself or rescue people or things with a fixed rope, to a balcony on

one end, or a window, and to a ground level anchor point on the other end: a tree trunk, loop,etc.

4) Sailing: to progress along stays, shrouds, moors linking a building to the dock, etc.;5) In case of sea rescue.

When it is impossible to reach a shipwreck close to solid ground, a back-and-forth is established.The back and forth is made up of a solidly anchored rope on the ship, on one end, and on the rescuevessel or ground on the other end.

The shipwrecked people escape by progressing on the back-and-forth.

Depending on the situation, the back-and-forth is an incline or chain rope.

6) In any case to make an ascent less difficult with a simple rope.Give that rope a certain angle of incline by anchoring the lower end on any point, etc., etc.

The most practical ways to progress on incline or chain ropes are:

1st Manner: Hanging by the hands, position the knee-pit/knee-bend on the rope and progress byalternatively moving the hands. [INSERT PICS]

The ascent and descent are done:

1) By taking support on one calf or both at once, the rope between the legs.2) By taking support on either calf, alternatively, the rope between the legs as well. In that case,

progress by moving opposite limbs simultaneously.3) By taking support on one calf, the rope outside the leg.

Practice by progressing the following two ways: head higher than the feet or head lower than the feet.

The most practical way to progress is evidently the one where the head is above the feet.

In the special case of chain ropes, starting on one end, the head higher than the feet, the head winds uplower than the feet once the bottommost part of the slack/arc is passed. In order to keep the headabove the feet, progress as follows: [INSERT PICS]

By nearly reaching the lowest point of the arc with, for instance, the right calf engaged forsupport, turn to the right and place the right hand, then the left, ahead of the right calf bystrongly bending the leg to make sure it doesnt disengage.

Put the left leg over the rope, then engage the left calf before fully releasing the right calf.The head is then higher than the feet to continue moving.

If one were to turn left instead of right, the right calf would instantly release. One wouldbe simply left hanging by the hands, which may risk a release of the hold if the ropes haveconsiderable slack.

2nd Manner: Hanging by the hands, engage one ankle & heel on the rope and progress by movingthe hands alternatively. [INSERT PICS]

Go up or down as indicated previously, by placing the rope on the ankle & heel instead of the calf.Same considerations apply for the chain rope.

3rd Manner: Progression above the rope [INSERT PICS]

It is at times useful to proceed in this fashion in order to reach an object or perform any type of workwith one or both hands free.

Grab the rope with both hands and one leg, the toes pointing inward, the knee out. The other legnaturally hangs and is used for balance.

It is nearly impossible to move in this manner with a chain rope.

4th Manner: Hands-only progression [INSERT PICS]

Hang with both hands and move forward or backwards by alternatively displacing the hands. This isa great training exercise. It allows also to get out of trouble when the use of the legs is compromised.

4. CLIMBING POSTS, MASTS, COLUMNS AND ANY VERTICALOBJECTS.

This mode of climbing can find its applications, if desired, in:

1) Reaching a ceiling, a vault, with the means of columns or supportive beams.2) In sailing, climbing the masts, davits of all kinds.3) Climbing trees, masts, posts etc.

The most practical ways of climbing are:

1st Manner: Crossing arms, place the calf of one leg in front of the post and the instep of theother behind the post. [INSERT PIC]

Extend the arms and grab hold of the post as high as possible. Push off the ground by stronglysqueezing the post with the crossed arms.

Bend the lower limbs as much as possible and place the calf of the front leg and the instep of the otherleg behind the post, with the trunk also bent.

Release the hands and bring them as high as possible by extending the trunk and the legs.

Relax the legs and squeeze the post as high as possible by bending the trunk once again, as well as thelegs.

Relax the arms, place them higher again, and continue so.

Descend by doing the same movements in reverse.

This method is the simplest and most practical, in any situation where the thickness of the object toclimb isnt too considerable.

2nd Manner: Climbing by squeezing the post with the arms and crossing the feet in front.[INSERT PIC]

This method differs from the previous in that the lower limbs are completely hugging the post andthe feet are crossed in front of the post.

Climbing is done as described previously, with alternating squeezing from the lower and upper limbs.This method is only useful for posts of relatively small thickness, since the feet need to be able tocross. Not very useful for climbing up, but easy for climbing down, as well as staying in place.

3rd Manner: Climbing by squeezing the post with the arms and placing a leg on each side.

[INSERT PIC]

This method is useful in situations where the post is too thick for any of the previous two manners.

The lower limbs engage by exercising a strong pressure on both sides with the knees and feet.

4th Manner: Climbing with the help of the hands and the sole of the feet without squeezing theknees. [INSERT PIC]

This manner is best used barefoot or with beams or posts of small thickness, even with a very stiffrope. It is much more difficult than the previous methods, but allows for quicker movement.

All this ways of climbing have an intense action on the muscular development of the leg adductormuscles.

5. CLIMBING LADDERS AND PARALLEL POSTS OF ALL KINDS,STRAIGHT OR INCLINED.

There are two kinds of ladders: rope ladders or ordinary wooden or metal ladders.

Climbing rope ladders is done one of two ways.

1st Manner: Climb facing the ladder [INSERT PIC]

Grab hold of the rope as high as possible on its vertical line, place the feet on one rung, knees on theoutside the vertical line, with the weight of the body on the external edge of the sole of the foot. Raisethe left hand along the line, while placing the right foot on the next rung up pushing off with the rightcalf. Perform the same action with the other extremities and continue climbing so, the body close tothe ladder without throwing the legs forward.

Descend using the same principles.

Pay attention, in order to progress quickly, to move the opposite limbs simultaneously. Maintain thebody vertically and avoid pushing the legs forward to reduce effort on the arms.

2nd Manner: Climb on the side of the ladder [INSERT PIC]

Grab hold of the rope as high as possible on its vertical line, place the heels on one rung, the toespointing out, the vertical line in-between the legs. Ascend as described previously, by simultaneouslymoving opposite limbs and maintaining a vertical body.

This way is faster than the previous and also less tiring.

Rope ladders have the advantage of being easily transportable anywhere.

They are quite practical to reach profound depths, but cannot serve to reach a high spot, as it isnecessary to anchor them by their upper extremity before using them.

Ordinary wooden or iron ladders provide the simplest and most practical means of quickly climbingup to a certain height.

Here are the various manners as to how to use them:

1st Manner: Straight or Inclined Ladders. Climb on one side or the other with the help of bothhands and feet. [INSERT PIC]

Position the feet on the rungs and hands either on the ladders vertical posts or on the rungs. To climb

upwards:

1) Displace opposite limbs.2) Displace same side limbs.

The first way, maintaining the hands on the posts, is preferred.

When climbing on the downside of an inclined ladder, be mindful to strongly push off the feet and tokeep the body close to the ladder in order to reduce effort on the arms.

Since climbing with hands and feet, especially on the upside of the ladder, presents no challenge, it isimportant to learn how to progress as quickly as possible, first by walking, then by running on therungs.

2nd Manner: Inclined Ladders. Climb on the downside using the hands only. . [INSERT PIC]

Place the hands on the rungs, the vertical posts or on one rung and one post. Elevate the body byalternatively moving the hands, legs together and hanging naturally.

Descend using the same process.

This manner of progressing is the only practical one in the special case where the ladder is veryinclined or horizontal.

It constitutes an excellent training exercise of the climbing muscles; it also helps to manage when theuse of the legs is compromised.

Being on the upside of a ladder, it is sometimes necessary to get to its downside, or vice versa,without having to climb down. [INSERT PIC]

This exercise presents no difficulty when the ladder is well anchored. In the opposite case, in orderto prevent the ladder from turning or even fall down, proceed as follows:

- While on the upside and nearly flat on the stomach, get the left leg to the right post and let the rightleg dangle free on the outside of the post. Also place the left hand on the right post level with theshoulder.

Put the right hand behind the ladder and grab the rung just above the left hand, as close to theopposing post as possible.

Strongly pull with the right hand, gently bring the right foot behind the ladder and let it rest onthe same rung as the left foot, as close to the opposing post as possible.

Finish the crossing of the body behind by simultaneously bringing the left foot and left handnext to the right foot and right hand.

Proceed similarly when on the downside to get to the upside.

It may so happen that a ladder has a few broken rungs. It can still be used following the next set of

instructions to climb up with two parallel posts without crossing.

The various ways of using ropes, rods, poles or other parallel posts of any kind are the following:

1st Manner: Straight Parallel Posts. Climb using the hands and feet by placing the knees eitherinside or outside [INSERT PIC]

Grab the posts with the hands as high as possible by flexing the arms. Bend the lower limbs and placethe knees on the inside of the posts and the feet outside, or the feet on the inside and knees on theoutside.

Apply strong pressure on the posts with the lower limbs, by spreading the knees in the first instance,or bringing them together in the second, respectively.

Release the hands and bring the legs as high as possible. Release pressure from the legs and bendthem again by squeezing the posts.

Bring the hands higher and continue so.

Descend using the same principles.

2nd Manner: Inclined Parallel Posts.

1) Climb on the upside using the aforementioned manner, i.e. with the arms and legs, placingthe knees either inside or outside [INSERT PIC]

2) Climb on the downside by placing the knee bend or the heels on the posts like in an inclinedrope climb. [INSERT PIC]

6. CLIMBING ALONG A WALL OR ANY OBJECT.

Using ropes, poles, rods, posts etc., anchored or simply rested; or climbing without the help ofany device.

This manner of climbing finds its application anytime it is wanted:

1) To climb up or down a wall, or the side of a cliff, well, quarry etc.;2) In case of a fire, to escape with ropes hanging along the walls or with gutters, iron rods etc.;3) In case of an accidental fall into water, to climb up the bank, the flank of a ship etc., with the

help of a rope thrown for help.4) To scale a wall or any construction with a rope attached to a grappling hook, a climbing pole

equipped with a hook or crampon, or any bar simply resting on the surface without beingsolidly fixed, etc.

The various ways to climb using any device such as: ropes, rods, poles, posts etc., are the following:

1st Manner: Climb using the hands and feet. [INSERT PIC]

Grab hold of the rope, rode, pole etc., with both hands and place the device either between the legs,or to either side of the body. Prop up against the wall with the legs, knees spread apart as widely aspossible, toes pointing out.

Perform the up or down climb:

1) By performing an alternating motion of the upper and lower limbs;2) By simultaneously moving opposite limbs;3) By simultaneously moving limbs of the same side of the body.

The most practical and quickest way is by keeping the rope, rod or pole between the legs andsimultaneously moving opposite limbs. [INSERT PIC]

The legs role is to lift the body up vertically while slightly pushing away from the wall.

Pay attention to maintain the body close to the wall by keeping the knees open in order to reduceeffort on the arms and increase the speed of the climb.

2nd Manner: Climb up and down with an alternating motion of the upper limbs while squeezingthe rope with the thighs, feet simply resting on the wall. [INSERT PIC]

Lift the body up by flexing the arms, flex the legs, squeeze the rope between the thighs, crossing thelegs if necessary and keeping the body away