Track Athletics in Detail (extract)

THE HURDLES 29 the double jump on the toes. I here is also a peculiar exercise, which consists of raising one leg, bentat the knee, forward, and the other leg, bent at the knee, backward, alternating the legs at each motion; this serves to limber and strengthen the musclesthat are used in hurdling. An occa­ sional short jog out of doors on fair days, and light all-round work in the gymnasium, for gen­ eral physical development, should be made a part of this preliminary training. One of the best exercises that a hurdler can possibly indulge in is to dance up and down on the spring-board for ten or fifteen minutes every day. This de­ velops that very necessary quality of spring and suppleness. When the out-door training season begins, the first two or three days should be spent in jogging up and down the track. After that take occa­ sional sprints of thirty or forty yards, without piac- tising the start. On the third day practise the start two or three times, and try dealing one high hurdle abouthree times. On the fourthday do the samething. On the fifth day placetwo high hurdles on the track t their proper distances, and negotiate them two or three times. On the sixth day repeatthis performancewith threehuidles. After this first week ofout-door practice, when­ ever the hurdles are being jumped, the athlete should rush at them with his utmost speed from the proper distances, so as to become accustomed