_Pole-Leaping._--The pole which is used for this exercise should be of
sound ash, rounded throughout its length, which should be in proportion
to the height of the jumper and the space to be jumped over. It is
advisable to practice this kind of jumping at first without a run. For
this purpose he who is about to jump fixes the end of the pole in the
ground in front of him, at a distance which may be gradually increased
with the efforts of the jumper; then he seizes the pole with his two
hands--the top one a little above his head, and the lower one a little
above the level of his hips. He springs off equally with both feet,
throwing most of his weight upon his arms, and pushing himself forward
as far as possible by bearing on the pole, which he then slackens, and
falls to the ground, trying to alight as softly as possible. If he fall
on his heels, all the body receives a great shock; the brain strikes
against the bones which surround it, which may often result in injuries
to the head. If he fall too much on his toes, he may, perhaps, sprain
them. It is necessary, then, to contrive so as to fall on the sole or
ball of the foot, and only to let the heel touch the ground afterward.
In order to jump over a space with a run, he places himself at a
certain distance from the space over which he is to leap, and after
having seized the pole with his right hand a little above his head (the
thumb in the air), and with his left hand a little above his thighs (the
thumb downward), he starts forward, holding the lower end of the pole in
front of him. Arrived at the edge of the ditch, or whatever it may be,
over which he is to leap, he sticks the pole in the ground before him,
then, by sudden and active effort, he raises his body, bearing his hands
on the pole in such a manner as to turn it from the right-hand side to
the left, and leaps the space, the body being nearly in a horizontal
position; he then reaches the ground by bending the joints of the legs.
He should at first practice at short distances.
_Indian Clubs._--The exercises with the Indian clubs are of a more
recent date than those with dumb-bells. They were introduced into Europe
by a military officer, who had seen the Persians exercise with them.
These exercises are performed alternately with the two hands, and
sometimes simultaneously, with two instruments of a massive conical
form, which in Persia are called _nulo_, and in India _mugdaughs_. They
are very useful for increasing the muscular power of the arms and
shoulders, opening the chest, and strengthening the hands and wrists.
They have also the advantage of rendering the player with them
ambidextrous, or two-handed; that is to say, of making the left hand as
able and vigorous as the right, and enabling him to use one as readily
as the other. As instruments of exercise they are as fitted for women
and girls as for men and boys. Gracefully used, they give a good
carriage and deportment, not always obtained by other means. Dumb-bell
practice should precede the use of the Indian clubs. In beginning with
the latter, take off your coat and cravat, loosen your braces and
waistcoat, and put on a belt.
The most simple exercises with the Indian clubs consist in carrying them
to the shoulder, sometimes with the right arm, sometimes with the
left--in carrying the club before and behind, to the left and to the
right. In the more difficult exercises you move the clubs alternately
around the body, seizing them at first by the hand, and holding them
parallel to the legs, the arms held down without stiffness, the clubs in
a straight line with them. Then raise the right club, without the
slightest jerk, in front and near to the body in the direction of the
left shoulder, until the forearm passes the head, the club always
remaining vertical. Then continue to pass the club behind the body,
bringing it toward the right shoulder, and letting it gradually descend
to the ground. The same movement is repeated with the left club, by
commencing to raise it toward the right shoulder, and so on continually.
Practice all the movements slowly; but when you have once familiarized
yourself with the exercises you may execute them more quickly, always
taking care that one club descends while the other ascends.