Athletics (British Sports Library)

HURDLING 75 able to " shack " for a full hour without feeling either soreness or any bodily fatigue. As regards the exercises to be taken on during the first month and still practised during the second month, it is a good thing to have a hurdle handy, or some piece of furniture which is flat-topped and 3 feet 6 inches in height, at one's disposal. Let us assume that it is a hurdle. Stand sufficiently far back from it, and kick the leading leg sharply for– ward and up, with toes pointed upwards, until the heel rests upon the top bar; at the same time dip the body by bending forward from the waist. In this way you will stretch the muscles on the front of the thigh and the back of the knee, which are unaccustomed to exertion of this kind. This exercise may be varied by violent upward kicking and forward body bend, so that the thigh hits the shoulder, but of course the right arm should be flung forward to accompany the rising left leg, or vice versa, and the left arm should drop to the rear. To gain hip flexibility stand at the side of the hurdle and raise the rear left upward until the inner side of the thigh is parallel with the top rail (Sketch l, n). Let it rest there, and grasp the ankle, forcing it upwards as far as possible to loosen the hip-socket. Take care to hold your body erect all the time. After several lifts have been accom– plished, without allowing the body to bend to the