Track.

One of the hardest faults to overcome in shot putting is to stay within the circle. The girl in the picture does not get all of the ground in the circle that she might, nor is her left hand helping her get the shot “up” with her right.

The last relay! The runner on the outside gives a slight advantage to her teammate. Perhaps it is enough to counteract the advantage gained by the other team when they won the “pole.”

Over the bar in the high jump. In order to successfully complete her try this jumper will have to “scissors” her left foot over.

Field Day—An exciting hurdle race.

The track, if possible, should be a straight 100 yards. If the work is done inside it is necessary to work on the circular track or on the floor of the gymnasium. A cinder track is the most desirable if it can be procured. First the earth is dug up, then mixed with coarse ashes; the earth and coarse ashes are then packed down; fine ashes are mixed on the top layer. The whole track is then wet thoroughly and rolled until level and smooth. The track is generally divided into lanes, three feet six inches in width, and is made wide enough to have four lanes.

There are a variety of distances from 25 yards to the 100 on the straight track, and the 220 and the 440 on the circular track. A few coaches still believe that the long sprints—220 and 440—are not injurious, while others contend that the half-mile is not so harmful. However, the 50, 75, and 100-yard dashes seem to be most common at different schools and colleges. According to the records collected by Mr. Stewart, 12 seconds is the best time for the 100-yard; 8-3/5 seconds for the 75-yard; 6 seconds for the 50-yard. The other dashes noted by him are the 25-yard, 3-4/5 seconds; 30-yard, 4-3/5 seconds; 40-yard, 5-1/5 seconds; 60-yard, 8 seconds; 80-yard, 11 seconds. Also the 220-yard, 30-3/5 seconds, and440 yard, 1 minute and 16 seconds. There is also a short relay, 300 yards, four girls, each running 75 yards. This race is very popular at the colleges.

As in the running races so in the hurdles there is a wide difference of opinion as to length and as to height of hurdles and number of hurdles. The 100-yard hurdle race seems very popular, 8 hurdles, varying from 1½, 2 or 2½ feet in height. There is also the 120-yard, 10 hurdles, 14 inches high; 90-yard, 7 hurdles, 1½ and 2½ feet in height; 80-yard, 6 hurdles, 2½ feet; 65-yard, 6 hurdles, 2½ feet; 60-yard, 4 hurdles, 2½ feet; 60-yard, 3 hurdles, 2½ feet; 50-yard, 4 hurdles, 2 feet; 40-yard, 5 hurdles, 2 feet; 40-yard, 4 hurdles, 1½ feet. There is a great variety of choice.

The hurdles should be arranged: First hurdle, 15 yards from start and each hurdle 10 yards apart, allowing 15 yards between last hurdle and finish line.

In a pamphlet reprinted from the American Physical Education Review, January, 1916, “A Survey of Track Athletics for Women,” Mr. Stewart has made the following selection in order to standardize track events.

Mr. Stewart also says: “Only the exceptional girl should pole vault, run the 220-yard race, or put the 12-pound shot. Hurl ball (Sargent), discus (free style), javelin throw, standing high jump, and many other events are good, but the above groups seem sufficient and best adapted to competitive work.”

While all jumping may be done in one pit, where the space is available it is better to have one pit for the high jumps, one for the running broad, one for hop, step and jump, another for the pole vault.

The pits should be soft. All pits are made the same way but differ in size. The earth should be dug up to a depth of at least a foot and a half. If ground is hard, pits should be deeper. This soft dug-up earth should be equally mixed with sand or sawdust or both. Pits should be kept well raked up and not allowed to become packed.

For the high jump the pit should be wide, at least eight feet in width and six or seven feet long. For high jumping,two adjustable standards and a bamboo or thin cross-bar are required. These standards are placed six feet apart, directly opposite each other in a straight line. The standards are perforated by little round holes into which the pegs (not more than 3 inches long) are inserted to hold the cross-bar. There should be a runway or approach of at least twenty yards. There isno take-off.

For the running broad jump there is a runway—cinder track, if possible—20 to 30 yards in length, 3 feet in width. A take-off is sunk, marking division between runway and pit. This is a planed joist, 5 inches wide, sunk into ground so that top is on a level with runway, and painted white. The pit should be at least 25 feet long and about 6 feet wide. This may also be used for standing broad. The pit for the hop, step and jump is constructed in the same way.

For the pole vault the uprights should be 10 feet apart, placed opposite each other. There is a runway—cinder track, if possible—about 20 or 25 yards long, 10 feet wide. Between the two uprights a plank 16 inches deep should be sunk, 2 inches of which should be above ground level. In front of plank, in center, a hole 5 or 6 inches deep should be dug.

The contestant stands in a 7-foot circle and the put or throw must be made from within the circle. It is a foul for either foot to touch the ground outside until the shot has landed. A toe board raised 4 or 5 inches above the ground and sunk firmly into the earth should form about one-quarter of the circle. Spalding’s official 8 and 12-pound shots are used.

From my own observation, I have seen few girls that really know how to run. One great trouble is that the instinct is to run as speedily as possible from the minute you get on the track. First of all you should learn to run well in good form. I shall try to give a few hints to the runner which may be helpful.

Head.—The head should be up, the eyes looking straight ahead and firmly fixed on the finish line.

Shoulders.—The shoulders should be kept straight up and back, not allowed to wiggle from side to side.

Body.—The whole trunk from waistline up, however, should be bent slightly forward.

Arms.—The arms should be held loosely in a bent position, the forearm at right angles with the upper arm. The movement of the arms should be controlled; they should be allowed to swing forward and backward in accordance with the motion of the rest of the body. Many runners do not control the swinging of the arms, letting them flap sideward, downward, thus wasting energy. Some runners use cork grips for the hands; personally, I prefer to run with my hands clenched into a fist.

Legs.—Many runners make the mistake in thinking the longer your stride, the better your form and the faster you run. If you have a long stride it is often apt to be very helpful, but the runner should not try to take an abnormally long stride. By that I mean take only as long a stride as you can manage without strain, or without appearing to be running in leaps and bounds. Neither should the knees be dashed high in front.

Feet.—A great deal in running depends upon the way the feet are placed. The toe of the foot should reach out for the ground; the toe should be pointed straight ahead and each foot should be put down on the ground directly in front of its former position. The runner should take care not to run heavily, and she should, whether in practice or competition, always stride well up on her toes.

In running you should always think of yourself as a unit, running with the smoothest possible action. Some runners are not units, but arms, legs, body and knees, all wobbling in different ways, giving the general appearance of falling apart. Yet you must not go too far the other way, that is, don’t run tensely. Be limber but not loose. Try to get all the spring and lightness possible. To do this get the balance over the feet; don’t run with balance too far forward or too far back.

The Start.—The crouch start is conceded to be the best. This should be practised until the runner learns to get away at the word “go,” to get the proper push with the rear leg, and to rise to an upright position gradually. There are three counts for the crouching start: “Get ready.” The fingers are placed just behind starting line; the arms should be carried straight down from the shoulders, thus making the hands shoulder width apart; the runners then kneel on one knee, either right or left, according to preference; the toe of the forward foot should be as close to starting line as is comfortable for runner; the knee of rear leg should be on a line with front leg, close up to it, with lower part of leg (that is,below the knee) reaching back as far as possible in a straight line from the knee. A hole should be dug for the toe of each foot. “Get set.” The rear knee is raised, the whole body tense ready for the spring; the weight is thrown over the front knee so that the toe of front foot feels the weight and can get a good push over; the head is up; the whole strength of the body seems concentrated in the muscles used in springing forward. “Go” (or the pistol shot). The sprinter springs forward with all the force possible from the front foot. But she should not assume an upright position at once, but gradually, after three or four strides have been taken. In other starts you stand upright with one leg back, other leg front. Front leg is slightly bent, weight of body is over front leg.

In hurdling, the crouching start is very important. All the form of sprinting should be considered and also there should be perfect form over the hurdles. A girl may be a fast runner, but if she cannot take the hurdles well and quickly she will be defeated by a slower girl who can. Many hurdlers twist toward the side, or, in landing, land too far to one side of hurdle. First the approach from the start to the first hurdle should be carefully measured by strides. The runner should always take just this number of strides. The strides between each hurdle should be counted also. Then a mark should be made in front of each hurdle, from which point the hurdler should always rise to the hurdles. The long low stride is the best over the hurdles.There are two forms of hurdling, that of the leg bent sideways, usually recommended for girls, and the “straight-leg.” For the first, the front leg—leg first over the hurdle in the stride—is bent across the other leg; the arms are stretched out toward the side; the rear leg is trailed over the hurdle; the front foot reaches the ground first, the hurdler landing squarely on the ball of the foot, the toe pointed straight ahead. Personally, I prefer the “straight-leg” hurdle to the “side-leg” style. In the latter the rise over the hurdle is greater, the upright position of the trunk meets more resistance from the air, the landing is made with more of a jar. In the “straight-leg” the stride over hurdle is long and as low as possible; the body is bent as far over the front leg as possible; the front leg shoots over the hurdle straight, for as great a distance as possible, the arm (on same side of body) is forward when leg is; the rear leg is trailed, extending slightly to the side from the thigh to the toe; the weight of body is as far forward as possible, thus enabling a longer stride; the front foot should land on ground, on the ball, toe pointed forward; the rear foot should be ready to shoot out for next stride. My advice is for hurdlers to practice until they are sure of themselves before running in a race. They must not hesitate before hurdles, thus forced to jump off both feet. The rise should be with the least possible effort; the landing should be light, the runner immediately resuming the stride. Never be afraid of a hurdle. Practice until you are perfect and sure of yourself, and sure of the hurdle. Confidence makes you successful.

There are two important parts to the running broad jump—the run and the jump. The run should not be so long as to tire the jumper. The first few strides are slow, then at a mark placed by the jumper the speed increases until the take-off is reached. The momentum gathered in this run aids in the jump greatly, thus it is important that a mark be made the proper number of strides away from the take-off. The foot which takes the jump from the take-off should always be the same one, therefore the strides before the take-off should be carefully observed.

A spring is made when the foot lands on the take-off. It is a foul to step over the take-off. After the jumper has given the best leap possible from the ball of the foot on the take-off, she tries to augment this leap by drawing her legs up under her, throwing her arms up and forward. When nearing ground the feet should shoot forward, the whole body thrown so that the balance is forward. This insures a better landing. The jump should be high. Many coaches teach the girls to jump over a bar, thus forming a habit of getting height. It is always well to fix your eye on a point about four feet high and beyond the distance you can jump. Fix your eye on this at the beginning of the run and keep it there until a landing is made.

The jumper stands with both feet on the take-off, toes overlapping the outer edge to get a grip. Many jumpers like to rock back and forth on the toes, kneesslightly bent; the arms also are swung gently backward and forward. When the jumper is ready to spring, the arms should be held above the head and brought back with a snap as the spring is made, with the knees bent forward and all the strength concentrated for the jump. As in the running broad, the jump should be high, thus the eyes should be fixed on a spot high and beyond the distance you expect to jump. While in the air, shoot the arms, legs and body as far forward as possible in order to gain distance.

The run is the same as in the running broad jump, except at the end instead of jumping you first take a hop, immediately followed by a step and then a jump. The hop ends on the same foot which landed on the take-off; then the step, the opposite foot landing on the ground; then the jump is taken from the foot then on the ground. The greatest effort should be in the jump; the other two should not take such a lot of effort that the speed is slowed up.

As in the running broad jump, the girl should have a mark by which she can tell the point where her speed should be increased. The same foot should always be brought to the same position for jumping; thus, the number of strides should be carefully taken from the mark to the bar every time. Some jumpers approach from the left, some from the right. The spring is taken from the ball of the foot nearest to the bar at a distancedetermined by practice, usually three to four feet. The nearer leg is thrown over the bar. As the nearer leg is thrown high, the far leg with a strong push leaves the ground; thus, as the near leg is coming down the far leg is going up and over the bar. It is often advisable to throw the body away from the bar.

It is bad form to touch or knock the cross-bar.

The form of the standing high is the same, except that the jumper stands about a foot away from the bar, side turned toward it. As in the broad jump, she may gather speed by swinging the arms and rocking on the toes until strength is summoned for the spring. The feet must not leave the ground until the spring is made.

As in the jumps, the pole vaulter must determine her run to the point where the foot makes the spring. She should run slowly until the point for the faster run is marked, then she should gather speed and come to the spot from which spring is taken. The spring should always be taken from the same foot, and the run should always start with this foot.

The pole should be grasped with both hands, the palm of the lower hand facing inward and the top hand outward. The vaulter should grasp the pole at the height of the cross-bar, which she measures on pole at each increase of height and at each trial.

During the run the pole is held across the body, with the hands gripping the pole at proper spot; then the pole is placed in the hole in front of cross-bar and a spring is taken from the foot; the arm underneath should be straight, the one above bent; as the pole swings to a vertical position the body swings up, and if the vaulter is strong enough in the arms she should slide the lower hand up to the top one; an extra push is given to propel the body over the bar as the pole is released. While crossing the bar the body should be arched; in falling, the face should be downward. The landing should be easy and light.

The competitor must stay within the circle and must not step over the toe board. If the shot is held in the right hand, the left side of the body is turned in the direction shot is going; the weight is on the right foot, the left foot and left arm are raised to help the balance of the body; the shot is carried in right hand, which is held up slightly above the shoulder, elbow of right arm bent and well back, and held as close as possible to the ribs. A quick hop forward is taken, the same position is retained; then the body is turned, the weight transferred to the left leg, and as this is done the shot is thrust forward, with the weight and entire strength of body behind the throw; the right foot comes forward to preserve the balance; the toe should be against the springboard.

It is important to learn the correct form in shot putting, thus it is advisable to practice with a light weight.

This throw is similar to the shot put in form, the ball being held high over the body. It is a foul to step outside the circle, 6 feet in diameter. The ball also may be thrown from the flexed wrist position, that is, the ball rests in palm of hand and on the bent wrist. In both the throws the ball is thrown after a spring on the right foot is taken. It is better to throw the ball high.

As in the basket ball throw, the base ball throw should have height. The throw must be an overhand throw and the competitor must not step out of the circle. The ball is grasped by some people by the first two fingers and the thumb, the other two fingers are bent into the palm.

The regulation hurl ball has a short strap on it. This strap is grasped in one hand; the side of body is turned in direction the ball is going; the ball is carried high overhead and then down, describing a circle; a hop forward is taken, the ball released as it is starting up—this then insures height.

The javelin is grasped by one hand or by both hands. The center of balance is found on the javelin; here it is gripped by the hand, the first and second fingers and thumb holding it; the hand should be over the shoulder; a short run should be taken; then, with right foot backand all the weight on it, the javelin is carried back; then the arm, shoulder, and body come quickly forward, the hand releases the javelin and the weight is on the left (forward) foot. The competitor may not cross the board or the mark.

The discus is thrown in two ways:

1. Free Style.—The discus is held in the palm of the right hand, the edge resting between the first and second joints of the fingers. The flight is guided by means of the index finger. The right hand is swung down and across the body; the right foot is at the rear of circle, the left a little forward; when the right hand has been swung back to the maximum reach of the arm, the thrower should pivot on the left heel, then she should crouch, straighten body and throw the discus, making a spring so that the feet are changed; thus, right foot is back, left forward.

2. Greek Style.—This is generally from a block or pedestal; the competitor, right leg forward, holds the discus in both hands overhead, then the discus is shifted to the right hand, which is brought down and back as far as possible. The knees are bent. Now the knees are straightened, a jump forward is taken and discus is hurled in the air.

The main difficulty with track athletics is that they are overdone, that is, a girl does not consider her strength. In training a horse, the trainer does not urge it to tear over the course two or three times at full speed. This isjust the way some girls think they are improving their running or jumping, getting to the top form sometimes two or three times a day.

It is advisable to practice for form slowly at first, then increase your effort. In this way then your maximum effort can be made when you are perfect in form and condition; not too jaded by overwork to do your best or so used to hurried efforts that your form is neglected.

One of the great troubles with girls in athletics is that they pitch in too strenuously, with too much enthusiasm. This exuberance should be carefully diverted into the proper channels by the coach. Confine yourself to a few events, all of which you can do well. It is a useless waste of energy to spend your strength in events for which you are too tired to perfect your form. Not only do you owe to your coach and your school or college the responsibility for your good health, but to yourself. Therefore never over-exert in track work.

A coach plays a very great part in track athletics and should watch closely over the girls. If any of them seem tired or stale, let them rest for three or four days. Don’t, in your desire and enthusiasm, forget that more harm may be done through overwork and too strict training than in more obvious ways.

Every athlete should be entered in the meet a sufficient time before in order that the places, events and handicaps may be arranged. Handicaps may be granted if a mediocre runner is running with one of stellar ability. Every athlete should have a number.

Referee.—The referee has entire charge of the meet and is responsible for the good conduct of the meet. All fouls are dealt with by her. She may disqualify an offender and give the runner fouled another trial, or allow a new race to be run.

The Clerk of the Course.—This position deals mainly with the executive part of the meet. The clerk of the course sees that the events are run in order and on scheduled time. She sees that the contestants are called on time for their events. She also assigns the contestants to their places—1st, 2nd, 3rd lane, etc.—for the races.

Starter.—The starter gives the signal. As a rule, the pistol is the signal for the start. The starter should have a blank cartridge pistol, which she fires up into the air. The signals are: (1) “On your mark!” (2) “Get set!” (3) “Pistol.” The starter may penalize for a false start or for beating the pistol, that is, anticipating the pistol shot. She may disqualify if a runner deliberately starts ahead of the mark.

Inspectors.—These officials watch for fouls in a race, such as, impeding a runner; coaching during the race; crossing into another lane; grasping tape in hands; knocking over a hurdle.

Judges at Finish.—These judge the order of the runners at finish line—1st, 2nd, 3rd, etc.

Timekeeper.—The timekeeper must use a stopwatch and must stand at the finish line. As soon as a runner touches tape or crosses line the timekeeper stops her watch, which was started at pistol shot. There should be at least one timekeeper for each of the first three runners.

Field Judges.—These judges have entire charge of field events.

Scorer.—Scorer keeps the official places and times of the participants.

The Start.—First false start is penalized a yard; second, a yard more; third, disqualifies. Any foul during race or start disqualifies. A tape or strand of worsted is stretched (about four feet high) across the track; the winner must breast this tape, arms raised. Every other runner must cross the finish line.

In a hurdle race the hurdles are placed 15 yards from start and 15 yards from finish line, allowing 10 yards in between each hurdle. The hurdler may knock down or over two hurdles and still win, but she is disqualified for the third. No record stands if a hurdle has been knocked over. All other rules for racing hold.

In the relay race the first girl to run starts at pistol;she or each succeeding runner must touch the hand of or hand the baton to the following runner. The last girl running must cross the finish line. No runner may run twice in a relay. All other rules for races are the same.

Jumping.—Each competitor may have three trials, but she may take but one or two of those if she prefers.

Running Broad Jump.—It is a foul to touch the ground with the foot on the farther side of the take-off. This counts as one trial. It is a foul to balk, that is, to run over the take-off without jumping. The longest jump is scored. The distance is measured by a field judge from the take-off to the nearest mark left by jumper.

Standing Broad Jump.—It is a foul to take a preliminary spring or jump or to touch the earth in front of take-off with the foot. Measurement same as running broad jump.

Running Hop, Step, and Jump.—Fouls and measurements same as running broad.

Running High Jump.—Each competitor has three trials for each height. Unless she clears the bar without knocking it off it is a failure. It is counted a trial if the runner balks and does not jump. It is counted a trial to grasp the cross-bar. The bar is fixed at different heights; it is also well to measure bar in middle to determine exact height.

Standing High Jump.—No preliminary jump or spring may be made. Measurement is the same as in running high jump.

Pole Vault.—Each has three trials for each height. A vaulter is allowed to balk—that is, run without vaulting—buttwo balks count as a try. If the cross-bar is knocked off it is a failure.

Weight Throwing.—Each has three trials. The distance is measured from the toe board to the nearest mark left by shot. It is a foul to touch with any part of person over the toe board or out of circle. It is a foul to throw the shot instead of putting it straight out from the shoulder. It counts as a try to drop the shot.

Base Ball Throw.—Same as shot put.

Basket Ball Throw.—Same as shot put.

Javelin Throw.—Same as shot put.

Discus Throw.—Same as shot put.

Score.—The score for first place is generally 5 points; second place, 3 points; third, 1 point. If there is a tie the competitors divide the points. If tied for first place, the sum of first and second points is divided; same for tie for second place.

Field Day is essentially one on which field sports are participated in. It is usually held annually. By field sports are meant the throws, the weight and jumping events described in the chapter on Track Athletics. Field Day, however, has various interpretations; it may be for celebration, or for exhibitions, or for competition. As the title indicates, Field Day is an out-of-door function.

If it is a gala day for celebration, there may be different kinds of dances—interpretative dances, æsthetic dances, May pole dancing, and folk dances; there may be drills of various kinds, such as are mentioned in the chapter on Gymnastics; there may be tournament meets or games.

Field Day as an exhibition may consist of different dances, drills and sports, or games that have been practised during the year and that are displayed now in order to show the results obtained.

The Field Day in which dancing and drills play an important part is often enlivened by the use of colors. Scarfs, streamers or bands of striking colors lend an effective note to a dance. For the drills a uniform costume with a distinguishing streak of color is the most suitable. As modern people like to be entertained, mock games, “stunts,” and such races as three-legged, sack, and potato, may be used. The object of the “mock games” and “stunts” is to amuse as much as possible. There is very little element of sport that enters in. In the games,players used to certain positions may play entirely different ones; or they may be dressed up in popular “take-offs” (imitations).

The third interpretation of Field Day is one for the purpose of holding competitive sports or games. In fact, Field Day is often held annually to decide the winners or the champions in the sports indulged in during the year; or Field Day is the day of the annual track and field meet. A method for competition in each sport is suggested at the end of each respective chapter.

There is a vast amount of difference between a real walk and a so-called walk. A saunter along the city streets in high-heeled pumps and clothing too restricted to allow a free stride and room for deep breathing is not a real walk, especially as it usually consists of stops, such as gazing at shop windows or sampling the confections of the various stores. A real walk is entirely different, with the walker reaping all the benefits derivable from fresh air and muscular activity. There are two kinds of real walking—non-competitive and competitive.

To deal first with non-competitive walking, which is for the sheer joy of exercise and fresh air, there are three maxims to be remembered by the walker, namely, distance, form and clothing.

Distance.—The walker should have an objective point, but the distance should never be longer than can be accomplished without extreme effort. It never pays to over-exert. When tired, the walker should rest or stop, but never give up when the tired feeling is merely imaginary. Cover up well when resting or upon stopping. The main trouble often is that an unaccustomed walker will try to keep pace with a walker of long experience. The unaccustomed walker is then apt to walk too fast, too far or too long. Be conservative in the distance at first, then increase it as your experience increases.

Form.—Many walkers fail to derive entire benefit from their exercise because they walk badly. The head shouldbe up, shoulders erect, chest forward, so that there is plenty of room for deep breathing. How many walkers fail to breathe deeply and gloriously! How many walkers gasp for breath and puff and plod along the way! Then the arms often are allowed to swing too violently, thus wasting a lot of energy. Watch your arms; don’t let them imitate pump handles. Let them move freely but gently. The legs, of course, are kept straight; the foot should be put down so that the toe and ball of foot are on the ground a fraction of a second before the heel. Be careful that you don’t come thundering down on your heels or come down with the whole foot flat.

Clothing.—The importance of clothing is often disregarded, for the most part through thoughtlessness. The shoes worn should be comfortable—low-heeled, broad toes, a medium rubber or leather sole. The skirt should be short enough and wide enough to allow perfect freedom of stride. The clothing around the body should be loose enough to allow free play of the muscles and ample chest expansion. Dress warmly, but do not start with so much clothing that you will soon become overheated.

One of the most enjoyable forms of walking is a weekly series of tramps or hikes. This is an extremely beneficial form of outdoor exercise for a school or a club to indulge in. Everybody can join in. A leader should be appointed or elected and a committee chosen to arrange a schedule of tramps. Start out with an objective point of local or historical interest that willmake a walk of not more than four or five miles for the first attempt. The distance can be gradually increased as the walkers become accustomed until finally they can take all day trips. Such a day spent by a jolly group of girls gives not only valuable physical development but also combines exercise with social enjoyment.

Good advice to the walker is: Breathe deeply; walk briskly; take a walk as often and as regularly as possible although it may be but a short one.

Competitive walking may be for distance—greatest distance in a set time; or for time—fastest time for a set distance. As in all competitive sports, competitive walking should be watched for over-exertion, nerve strain and exhaustion. In the walk the arms are bent; one foot must be on the ground when other is off or the official will call a foul for running. The form is called the “heel and toe” walk, the heel of one foot leaving the ground as the toe of other foot comes down.

The rules for walking are very similar to those of running or sprinting. The competitor must start from behind a starting line, at a given signal, usually a gun. The distance of the race is measured and there is either a tape to be breasted or a finish line on the track to be crossed. False starts are penalized as in track (Page 65). Two fouls making the offender liable to disqualification are: running, i. e., having both feet off the ground at the same time; interfering with or impeding another competitor.

A hike in the open is one of the best ways for a group of girls to spend a day. These girls are not hampered by cumbersome clothes—doubtless they are all enjoying themselves and learning the wonders of nature.

Ice Hockey—Dribbling the puck down the ice, defending players have covered the teammates of the dribbler to prevent a successful pass. At the same time the defense is alert to stop the dribble.

Golf, like tennis, is a favorite outdoor game. It is essentially an open weather game, but it may be played all the year around. It is deservedly popular because it combines cross-country walking, with all of its many benefits, and a peculiar skill with a variety of implements or clubs.

Anybody—woman, girl or child in her teens—who has perseverance can make a golfer. No great strength is necessary. The only requisites are a good eye, persistence, a good teacher and the facilities of a course. Fortunate is the person who at an early age learned his or her golf from a competent instructor, and fortunate is the person who has the facilities of a golf course either public or private.

The standard golf course is of eighteen holes. The average hole is 300 yards or more, although the distances usually vary from 125 yards to 600 yards and of a total length of upward of 6,000 yards. Should a player play straight over the course it will be seen that a single round would usually require a walk of four miles. Play is started from a driving green—a leveled mound of earth. The ball is teed-up on the driving green by placing a pinch of fine sand on the green and the ball upon it so that it is a half inch or more above the surface. The driver, a wooden club with a heavy head or sole, is used and the ball sent with a full stroke as far on its way to the hole as possible. Usually the space immediately in front ofthe tee for 50 or 75 yards is rough ground, terminating with a bunker and sand pit or some other form of hazard such as a brook, etc. Then comes the fair green, a more or less level grassy stretch extending to within a few yards of the putting green, which contains the hole or cup. On either side of the fair green is the rough, which is long grass, sand, water and other hazards. Usually the putting green is surrounded by traps such as sand pits, bunkers or mounds of earth and water hazards, while often a brook trickles through the fair green. The object of the game is to negotiate the course in the fewest number of strokes.

The drive from the tee should carry one over the first rough and over the first bunker or trap and well on to the fair green. On the fair green, if the hole is a long one and the lie of the ball favorable, the club used to send the ball again on its way is the brassie, which is a wooden club quite similar to the driver. It has a wooden head or sole, but the bottom of the head is plaited with a strip of brass to protect the wood, as the ball must be picked up off the ground without the aid of teeing. The drive for a girl should net a hundred yards, more or less, and the brassie stroke about the same. Often the lie of the ball on the fair green is not favorable to a brassie stroke, in which case an iron club with a pitch to the head of the club with which to loft the ball is used. This may be the mid-iron, the cleek, the mashie-niblic, or the mashie. The last named club is sometimes called the lofter and is used mainly for approaching the hole from off the green from distances of a hundred yards or less. The puttinggreen is a very well levelled surface of extremely fine grass in which the cap is sunk. Putting greens vary from very fine levels likened to billiard tables to undulating slopes. The club to use on this green is the putter.

When a player is unfortunate enough to send the ball into the rough or long grass, a heavy iron club such as the mashie-niblic or mid-iron is used. And when the ball is sent into the sand or in a bunker the niblic is played. This club has a very heavy sole with a decided pitch for lofting and sends the ball high into the air out of trouble and on to the fair green when the stroke is played properly.

In learning to putt, the game of Clock Golf, found on most good courses, is a great help for it means that a girl may get diversion whilegraspingthe fundamentals. The first question in putting, as with every club, isto establish the most efficient grip. There are two classes of grips—the overlapping grip and the regular or two-handed grip. Theformer is the more modern grip and is, I believe, the more efficient. The left hand is placed nearly at the end of the club. The right hand is so placed that the little finger of the right overlaps the first finger of the left, and the left thumb is almost entirely covered by the right hand. This grip brings the wrists closer together than the two-handed method and so produces greater harmony of action in the swing.

With the grip established, the next fundamental is the stance and address. Draw an imaginary line from the ball to the hole; stand behind the line with heels together—feet at right angles to each other, the left foot pointing toward the hole; the player stands bendingslightly from the hips with arms stretched down full length; the right elbow points to the right thigh; the left points toward the hole; the club swings as a pendulum; the sole of the club addresses the ball at right angles to the imaginary line. The player’s eye should be right above the ball. The secret of the putt is two-fold—the swing, which should be in direct proportion to the distance (and state of the green) from the hole, and the impact of club and ball at a perfect right angle. The follow through should be along the imaginary line still preserving the right angle. With the fundamentals established, practice will develop astonishingly accurate putting.

When the beginner has become adept at putting, the next step is to place the ball back on to the fairway twenty yards or so and take up the mashie. Here again the fundamentals are important. The grip is already mastered. The stance however differs in that the heels are not together—the feet being farther apart, the right foot farther behind the ball. The stance and address are important and the player should obtain the advice of a professional or seasoned player. The best advice the writer can give is to study the club and let it do its work. The mashie can be used for a chip stroke for short distance and for a full stroke when the ball lies farther from the hole. It is an extremely important club and when mastered can save the player many strokes.

The next club to study is the brassie. The stroke with the brassie is the same as with the driver on the tee. The stance and address for the drive and the brassie shot finds the player with feet well apart, the right foot wellbehind the ball, the arms extended, the body upright and flexible, the weight evenly on both feet and the head down with the eye somewhat behind the ball. The club addresses the ball at right angles. In the upward swing of the club the forearms are turned and the left knee shifts so as to bring the weight on to the right foot; the club descends down through the arc it has described; the right foot pivots, the forearms turn, the weight comes almost wholly on the left foot and the club returns to the ball exactly at right angles. The club head is ahead of the hands and the ball is hit cleanly, the power coming from the right arm. The follow through finds the weight on the left foot, the right having only enough to preserve the player’s balance.

It is on the drive and brassie stroke that “pressing” is a severe fault. It is more important to hit true and to preserve the right angle by following through than to hit hard. Most girls do not hit a long ball. A far surer game is the short game. Accurate strokes down the middle of the fair green is sounder golf, so do not “press” and do not try to kill the ball.

After the brassie and driver are mastered, one can take up the mid-iron, cleek, niblic, spoon, and jigger in the order named. These clubs are for special service, and cannot be described in detail here.

An excellent practice to follow when taking up the game for the first time is to devote a day or even a week to each club, although it takes will-power to resist playing with the whole set instead of one club. As you master a club practice with it continuously. You will find suchpractice invaluable. Do not take up your second club until you have thoroughly mastered the first. And as I have said before, I would recommend that the game be learned backward—so to speak—with putter first, then with mashie, brassie, driver and down through the other clubs.

An adjacent golf course is a welcome requisite to a girls’ school or club. It is desirable for athletic associations or faculties to organize tournaments, as competition usually heightens interest. Where skill is unequal handicaps may be arranged by averaging a player’s scores and allowing the differences between the average score and par as a handicap. In this way evenness in competition is assured. Usually matches are decided by the winning of holes, although many competitions are decided on medal score or the total strokes for 18 holes. There are several kinds of tournaments possible in golf—two-ball or four-ball matches, or best ball matches. The last is where four players go around the course, two playing against the other two and counting only the best ball on each hole. Possibly the most satisfactory form for a tournament to take is the round robin tournament, where the number of entries is not too great, as each player meets everyone entered. Where the entry list is big the elimination tournament is most efficacious, and when there is still a larger entry list it is well to divide the players into first and second flights by first playing a qualifying round, counting medal scores, the lowest scores being grouped together in the first flight. A match may be made even by handicaps when players of varying skill are entered.

There are few forms of exercise that are more exhilarating than skating. There seems to be a peculiar fascination that holds you. There is a pleasing restfulness and a soothing feeling while you are gliding over the smooth ice. Surely there is nothing so interesting to watch as good skating. An intangible quality seems to draw you to it, to make you want to put on a pair of skates and try it yourself. Out-of-doors skating is, of course, preferable to rink skating, but the latter is a very acceptable substitute.

“I have weak ankles. I can’t skate.” How many times have girls offered this trite excuse! If anyone really wants to learn to skate, with a little patience and perseverance it can soon be accomplished.

The skates should be the right size for the shoe in order to avoid any accident. The shoe should be high, and not too stiff at the ankles. It is advisable to have the shoe and skate fastened together. The skates should be always well wiped, sharp and in good condition.

The skater must learn straight skating, that is, moving forward by long slides on each foot alternately while the foot not on the ice is held up backward and outward from the ice, before attempting intricacies.

To learn the elementals of straight skating, start with the left foot. This foot slides forward on the flat of the skate, the toe turned out; the left knee is bent, the weight of the body is forward, thus giving momentum to theslide. The right foot is back, raised a few inches. When the momentum is almost gone, then gripping the ice with the toe of the left foot, the right foot starts its slide. As the right starts, the left foot is lifted ready for the glide, and so on, skating straight ahead.

Skating backward is learned in the same manner, except that the back of the foot is turned out instead of the toe.

It requires practice in order to perfect these two forms of straight skating. They should be acquired and thoroughly mastered, so that the skater glides over the ice with ease and skill before any dancing or continental skating is attempted.

There are several points of form that should be brought to mind. The slides or strokes should always be of equal length and as long as possible. If one foot is stronger than the other, then particular attention should be paid to the weaker foot. The skating knee is always bent. The foot not in use is stretched outward and downward, toe pointed downward. The body is carried well forward, head erect; the arms move rhythmically, but not in an exaggerated position. The body must not be stiff. There should be no rigid muscles at all.

It is not the hurried, quick strides with a body bent over in a grotesque fashion that constitutes good skating, but the long, even glides, with the body poised naturally and responding to the rhythm of the motion.

Continental skating has in the last few years proved to be very popular. It is impossible to give a detailed account of all the intricate figures in a comparativelylimited space. The more elementary school figures, however, can easily be explained. The skate has an inside and an outside edge, and progress may be made either forward or backward on either edge. Thus, there are four edges: forward outside edge, backward outside edge, forward inside edge, backward inside edge.

For the forward outside edge a circle is described on the outer edge of the skate. The first stroke is on the right foot. The start is obtained by a push from inside edge of the skate of the left foot. The body leans toward the circle.

For the backward outside edge, the circle is described on the outer edge of the skate. This is like the forward outside edge, only much more difficult; the body leans in toward the circle and backward.

The forward inside edge is a circle described on the inside edge of the skate; the outer shoulder is turned as far out and forward, the inner shoulder is turned back, the body leans toward the middle of the circle. When the circle is almost complete, the free foot is brought forward, the shoulders straightened.

The backward inside edge is more difficult, but the theory is the same as the forward inside edge. The foot at completion is carried back, not forward, however.

These are fundamentals for figure skating and should be practised carefully. After the edges, the five threes, the loops, the brackets, the four rockers, and the four counters are learned. These are easily learned if the four edges have been perfected.

One of the most enjoyable and thrilling of the skating pastimes is ice hockey. For this a special hockey skate is made.

The game is played by two teams with six or seven players. The players hit a small piece of rubber, called the puck, with sticks especially made. These sticks are long and slender, flat at the blade, which is at an angle from the handle. The ball is advanced up and down the rink or playing area. A point is scored when one team shoots the puck through the opponents’ goal. The team wins which has the highest number of points at the end of the game, which is divided into two halves of twenty minutes each with a ten-minute intermission between the halves.

The playing area is usually 112 feet long by 58 feet wide. There are two goal posts at each end of the playing area, 10 feet from the edge of the ice; the posts are 4 feet high and are 6 feet apart. A sloping net should be placed in back to catch the balls.

The game is started with the puck in the middle of the ice, i. e., the referee places the puck between the sticks of two opposing players, each of whom tries to get possession of the ball or pass it to one of her teammates. The game is a very fast one. The four forward players, the rover (right center) and the left center, and the right and left wings, are essentially attackers, althoughthe rover may be called upon to defend. Cover point, point, and goal keeper are the defense players. The goal keeper should stick close to her goal; the point plays in front of the goal, some distance from her; the cover point plays some distance in front of the point and can often aid the forwards by feeding them and assuming an aggressive play.

If the puck goes out of bounds over the end lines it is faced, by the referee, five yards within the goal line and at right angles to it. If it goes over the side lines it is faced five yards within the line and at right angles to it.

The puck is played by means of the stick. It is not permissible to touch it with any part of the body, except to stop it dead or block it. The puck may be pushed, shoved, or lifted, i. e., by inserting the blade of the stick under the puck. You may hit your opponent’s stick.

You may body check, that is, shove from the side or front with the shoulder or hip.

You may block an opponent or you may block the puck with the skates, stick, or body.

An important rule is that of off-side. No player, if she is between the puck and her opponent’s goal, may receive a pass from one of her team unless it is touched by an opponent, or unless one of own team with the puck is between her and the opponents’ goal. The penalty for off-side play is facing the ball where the foul occurred. This rule does not hold in defense directly in front of the goal. One point is scored when the puck passes between the goal posts lower than their highest point.

The teams change goals to begin the second half.

The fouls are:

To lift the stick above the shoulder except when lifting the puck.

To throw a stick.

To hit, trip, or block a player by holding the stick in a horizontal position.

To body check or charge from behind, to trip, kick, push, hold with hand or stick.

For the goal keeper to sit, kneel, or lie.

To grasp, carry, or push the puck with any part of the body.

To interfere with a player not in possession of the puck.

The penalty for a foul is: The offender may be ruled off the ice for a certain time.

There is a referee who controls the game and inflicts the penalties.

There are two umpires, one at each end, to decide whether a goal has been made. There are two timekeepers to keep the time of the game and a penalty timekeeper who keeps the time of players ruled out and notifies the player when she may return to the game.

There is for each team a captain, who makes the decisions for her team, and she is responsible for the good sportsmanship of her team.

There are many little tricks in ice hockey that may be acquired with practice, but the object of the game should be to have as clean and fast a game as possible, where skillful playing holds greater sway than roughness.

Very lucky is the school or college that has the necessary facilities for rowing. Wherever this form of sport is indulged in, it is generally popular. It deserves its popularity, for not only is it one of the most pleasant outdoor recreations but it is also very beneficial, since it brings into play practically all the muscles in the body.

In rowing, as in other sports, there is a great difference between competitive and non-competitive work. Whether racing or merely taking a pleasure row, the stroke is, however, fundamentally the same.

First, the position in the boat is to be considered. The oarsman sits in the center of the boat with her back toward the bow, facing the stern, with her feet planted firmly on the bottom of the boat, knees bent, slightly apart. An oar is grasped firmly in each hand, the oars having previously been adjusted in the oar-locks. There is a difference in the racing stroke, as shown under Racing.

Position of the Hands on the Oar.—Next to be considered is the stroke itself. The blade of the oar is just above the water and perpendicular to it. The arms and hands are straight, so that the hands holding the oars are just above the toes.

Catch.—Then the blades enter the water, turned forward so that they are held in the water vertically. The body is then swung backward from the hips; all the strength and weight of the body are put to the oars.

Pull.—As the body is swinging backward, the arms are bent into the chest. The blade of the oar is kept under water during the entire length of the pull.

Recovery.—As the hands touch the chest, the forearm is dropped quickly, thus causing the blade to leave the water.

Feathering.—The blade is carried a few inches above and horizontal to the water. It is gradually turned, as the catch is reached, to a perpendicular position, ready to enter the water as the arms are straightened ready for the catch.

Legs.—Where a sliding seat is used the object is to combine the use of the arms and legs in making the sweep of the oar longer, at full reach the body being doubled up with the knees under the chin, the stroke consisting of catching the water with the back and forcing it through to the finish by combined action of back and legs. When the finish is reached the legs are straight, the hands and oar are against the chest, and the body slightly back of the perpendicular.

The racing stroke is the same, except that for the four and eight-oared crews each oarsman pulls one oar, known as a “sweep,” holding it in both hands—the inside hand at the end of the oar, the outside hand a hand’s breadth away. The boats used for racing are known as “shells,” especially made for the purpose. These have sliding seats and are equipped with either oar-locks or thole pins (according to the belief of the coach) and stretchers, or boards against which the feet rest. When the body isforward, the sliding seat is forward toward the bow; as the pull is starting, the seat comes back until the body is back, then it moves forward as body swings forward.

In racing, the shell is steered by a coxswain, who sits in the stern facing the oarsmen and holds the lines which guide the rudder. This is very important, since she tries to choose the best and most favorable course. She must observe all conditions closely. She alters the course as little as possible, taking care not to jerk or in any way interfere with running of the boat. She also judges the stroke, that is, when the stroke should be faster or slower.

The stroke oar is the most important position in the boat, since all the others time their strokes according tohers, either faster or slower, according to the necessity.

Above everything necessary in racing is a good coach, who watches carefully for any signs of fatigue or over-exertion. It never pays in the long run to overdo. The crew should work smoothly, harmoniously and with perfect mastery of the stroke. This can be obtained through the supervision of the coach, who criticises the individual and the whole. In arranging a crew the heavier girls are in the center, the lighter at either end; the coxswain should be as small and light as possible, thus not adding much unused weight.

In the single and double sculls—that is, boats rowed by one or two oarsmen—an oar is grasped in each hand. The sculler steers by pulling evenly on both oars for a straight course, or more strongly on one or the other oar for a variation of the course.

Boat races, or regattas, are held on fixed courses for measured distances. In choosing a course, the natural and local conditions have to be considered. The most desirable are straightaway over inland waters with no, or little, current. If the course is in tidal water, the race should be so timed that it is not necessary for the crew to row against the tide.

The start and the finish are marked by flags. The stern must be on a line with the start. The bow first crossing the finish line wins. A tie is usually rowed over again.

The start is generally made at the pistol shot, fired by the official starter. Each boat has been assigned to a course, decided by lot. The winner has first choice and should make the most of the opportunity, considering position, tide, wind and other local conditions. No crew may go into another’s course.

If the course is not straightaway, each boat must turn around the turning stake in its own course.

Besides an official starter, there is an umpire who judges the races; a judge or judges of the finish.

The different kinds of crews are: Single—one oarsman; doubles—two oarsmen, each pulling two oars; pairs—two oarsmen each pulling one oar; fours—four oarsmen each with one oar; eights—each with one oar.

Closely allied to rowing is paddling. This is done in a canoe by one, two, or more people. If by one, she seatsherself in the stern, facing the bow; if two, one is in the stern and one is in the bow, back toward the stern. There are rarely more than three or four in a canoe, the average being two people to a canoe.

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