A high school wrestling manual
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A HIGH SCHOOL WRESTLING MANUAL
A P r o je c t P re se n ted
to
th e F a c u l t y o f th e .S c h o o l o f E d u c a tio n The U n i v e r s i t y o f S o u th e r n C a l i f o r n i a
In P a r t ia l F u lfillm e n t o f t h e R e q u ir e m e n ts f o r t h e D e g r e e M a s te r o f S c i e n c e i n E d u c a t io n
E rn est A , F eb ru ary
J.
S im on 1950
UMI Number: EP46064
All rights reserved INFORMATION TO ALL USERS The quality of this reproduction is dependent upon the quality of the copy submitted. In the unlikely event that the author did not send a complete manuscript and there are missing pages, these will be noted. Also, if material had to be removed, a note will indicate the deletion.
UMT Dissertation Publishing
UMI EP46064 Published by ProQuest LLC (2014). Copyright in the Dissertation held by the Author. Microform Edition © ProQuest LLC. All rights reserved. This work is protected against unauthorized copying under Title 17, United States Code
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S i
'so
Th is p r o j e c t repo rt, w ri tt en under the direction of the candidate's a d v is e r a n d a p p r o v e d by him , has been pr e s e n te d to a n d a c ce pt e d by the F a c u l t y of the S c h o o l of E d u c a t i o n in p a r ti a l f u lf ill m e nt of the requirements f o r the de gre e of M a s t e r of Sc ienc e in Educ ati on.
Date
lJ.ld .U A
............................
1
.
Adviser
Dean
11
TABLE OF CONTENTS CHAPTER
PAGE UNIT i .
CONDITIONING
HOW TO PREPARE YOURSELF PHYSICALLY 1.
PHYSICAL FITNESS; . HOW TO TRAIN IN EARLY SEASON....................
8
A.
MOTIVATIONS: R ew ard s
8
B.
DIRECTIONS:
g a in e d b y e a r l y t r a i n i n g . . . . .
M eth o d s o f t r a i n i n g i n e a r l y s e a s o n * . .
How t o ru n t h e c r o s s c o u n t r y .................
1.
RUN:
8.
EXERCISES:
C.
D. 8.
LIVING:
4.
SOURCES FOR THIS CHAPTER:....B ook s...t h a t a r e r e
c l e a n ....................................................
to t h e a b o v e s u b j e c t
ACTIVITY ASSIGNMENTS:
M eans f o r h e l p i n g y o u k e e p
.......................
HOW TOSTAY IN
7
YOUR WEIGHT CLASS.............................
8
9
MOTIVATIONS: , R ew ards g a in e d from b e in g i n t h e p r o p e r d i v i a i o n .........................
B.
6
7
EVALUATIONS: C h eck up 3 t o u s e i n e a r l y t r a i n i n g . . .
DIVISION: A.
How to l i v e
5
S.
fit
8
How t o g e t h e l p b y d o in g g e n e r a l
e x e r c i s e s . .........................
la te d
8
DIRECTIONS: M eth o d s
9
o f a c q u ir in g your b e s t w r e s t l
in g w e ig h t
9
1.
WEIGHT:
How t o f i n d
8.
DIFFICULTY:
th e c o r r e c t d i v i s i o n
How t o o v e r c o m e t h e
o f o b ta in in g d e s ir e d
9
d iffic u lty
w e i g h t . . . . . ..................................
10
m CHAPTER
PAGE
3.
WRESTLE IN HEAVIER CLASS; s o y o u oan w r e s t l e
4.
How t o q u a l i f y
in a h e a v ie r c l a s s . . . . . . .
SOURCES FOR THIS CHAPTER;
B ook s t h a t c a n be
u se d f o r a d d i t i o n a l i n f o r m a t i o n . . . . . . . . . . . . . C.
ACTIVITY ASSIGNMENTS:
EVALUATIONS:
PHYSICAL IMPROVEMENT: A.
MOTIVATIONS:
S.
DIRECTIONS;
14
HOW TO INCREASE YOUR TRAINING.
R ew ards g a in e d b y h a r d e r
15
M eth od s o f i n c r e a s i n g y o u r t r a i n i n g .
15
1.
NECK:
How t o g e t s t r e n g t h
2.
ARMS AND SHOULDERS:
in your n e c k . . . . . .
15
How t o i n c r e a s e th e
p ow er i n y o u r arm s and s h o u l d e r s
16
3.
TRUNK;
17
4.
LEGS:
How t o I n c r e a s e y o u r l e g d r i v e . . . . . . . .
17
5.
WIND:
How to b u i ld up y o u r e n d u r a n c e ...................
19
6.
COLDS:
7.
SOURCES FOR THIS CHAPTER:
How t o d e v e l o p s y o u r t r u n k
How to k eep fro m c a t c h i n g c o l d s
ACTIVITY ASSIGNMENTS:
21
B ook s t h a t c a n be ...........................
EVALUATION:
22
M eans to do y o u r e x e r c i s e s
and e n j o y th e m ................................................... D.
15
tr a in in g .
u se d f o r a d d i t i o n a l i n f o r m a t i o n . 0.
13
C h eck u p s t o h e l p i n a t t a i n i n g y o u r
d e s i r e d w e i g h t . . . . . . . . ............................ 5.
13
M eans t o h e l p y o u i n f i n d
in g y o u r c o r r e c t w e i g h t c l a s s ..................................... ........ D.
12
22
C h eck ups t o d i s c o v e r i f y o u a r e
im p r o v in g y o u r c o n d i t i o n . . . . . . . . . . . . ...............
23
iv PAGE
CHAPTER UNIT I I .
CARE OF YOUR BOOT
HOW TO APPRECIATE AND CARE FOR YOUR BODY 4.
SOUND BOUTS INJURIES. . A.
HOW TO PREVENT AND CARE FOR THE ORDINARY .................
MOTIVATIONS:
85 R ew ards g a in e d by p r e v e n t i o n and
c a r e o f th e common i n j u r i e s B.
DIRECTIONS:
in w r e s t l i n g .
M eth o d s o f p r e v e n t i o n and c a r e a v o id m at l a c e r a t i o n s . . . . .
How t o
8.
BURNS:
How t o o a r e f o r m at b u r n s . .............................
5.
IMPETIGO:
How t o p r e v e n t fu n g u s i n f e c t i o n . . . .
86
4.
IMPETIGO:
How t o c a r e
86
5.
BOILS:
How t o p r e v e n t b o i l s ..................
8?
6.
BOILS:
How t o f i x
87
fo r s k in i n f e c t i o n . . . . .
b o i l s ........................................................
SOURCES FOR THIS CHAPTER:
ACTIVITY ASSIGNMENTS:
EVALUATION:
.....................
MOTIVATIONS: s e r io u s
88
88
C h eck ups to s e e i f y o u a r e t r y i n g I n j u r i e s ...................
89
HOW TO PREVENT AND CARE FOR INJURIES
THAT ARE DANGEROUS.................... A.
85
M eans to h e l p y o u k e e p
t o k e e p y o u r b od y c l e a n and a v o id SERIOUS INJURIES:
85
B o o k s t h a t may be
y o u r body c l e a n .................
5.
85
BURNS:
u se d f o r a d d i t i o n a l i n f o r m a t i o n
D.
85
1.
7.
C.
..............
21
R ew ards g a in e d by t h e p r e v e n t i o n o f
b o d i l y i n j u r i e s ...................................................................
31
V CHAPTER B.
PAGE DIRECTIONS: c r ip p lin g 1.
M eth od s o f p r e v e n t i o n and c a r e f o r
in j u r ie s ...
.................
BREAKS AND DISLOCATIONS:
How to p r e v e n t
b r e a k s and d i s l o c a t i o n s . . . . . . ....................................... 2.
BREAKS AND DISLOCATIONS.:
3.
CAULIFLOWER EAR: How t o t r e a t e a r
in j u r y ....
4.
CAULIFLOWER EAR: How t o k e e p y o u r
e a r from
5.
SPRAINS:
How to n u r s e w r e n c h i n g s
................
33
6.
BRUISES:
How t o m e d ie a t e s u r f a c e i n j u r i e s . . .
34
7.
R IB S:
@.
SOURCES FOR THIS CHAPTER:
How t o b in d p u l l e d r i b s .....................................
ACTIVITY ASSIGNMENTS:
EVALUATION:
35
B ook s t h a t may be 33
M eans t o h e l p y o u t o p r e
C h eck ups t o d i s c o v e r i f
37
y o u know
how to p r e v e n t and c a r e f o r i n j u r i e s ......................... 3.
32
32
v e n t and e a r e f o r d a n g e r o u s i n j u r i e s ............................... D.
31
I n j u r e d ..........................................................................
u se d f o r a d d i t i o n a l d i r e c t i o n .................... C*
31
How to c a r e f o r
b r e a k s and d i s l o c a t i o n s ........................................
g e ttin g
31
37
.DIET: . HOW TO EAT DURING THE SEASON............................................
38
A.
MOTIVATIONS:
fro m c o r r e c t d i e t . . .
38
B.
DIRECTIONS:
M eth o d s o f d i e t i n g . ..........................................
38
How t o e a t d u r in g th e s e a s o n . . . . . .
38
How t o e a t o n th e d a y o f a m a t c h . . . . . .
38
R ew ards g a in e d
1.
EVERYDAY:
2.
MEET:
3.
SOURCES FOR THIS CHAPTER:
B ook s f o r d i e t . . . .
39
vi CHAPTER C.
PAGE ACTIVITY ASSIGNMENTS :
M eans t© h e l p y o u p l a n
a d i e t . . . . ..................................................................... D.
EVALUATION:
C h eck ups f o r
UNIT I I I .
39 ................
yourd i e t
40
STANDING NESTLING
HOW TO WRESTLE WHILE YOU ARE ON YOUR FEET 7.
TAKE DOWNS:
HOW TO USE HOLDS TO BE ABLE TO BRING
OPPONENT DIRECTLY TO THE MAT. ................. ...................................... A.
MOTIVATIONS: h o ld s .....
B.
R ew ards g a in e d b y k n o w in g t a k e downs ......................
DIRECTIONS:
42
M eth od s o f t a k i n g o p p o n e n t d i r e c t l y
to th e m at fro m s t a n d i n g p o s i t i o n . . . . . . . . . . . . . . . 1.
POSITION:
42
How t o a ssu m e t h e w r e s t l e r ’ s
s t a n c e on y o u r f e e t ........................................... 8.
42:
REFEREE’ S HOLD, STANDING:
42
How t o d e t e r m in e
y o u r o p p o n e n t ’ s s t r e n g t h , b a la n c e and to e s t i m a t e h i s e x p e r i e n c e .................................................... 3.
TACKLE OR DOUBLE LEG HOLD, BLOCK, AID COUNTER:
How t o g e t th e man to th e m at by
u s i n g h i s l e g s ........................................................................... 4.
SINGLE FOOT PICK U P , AND BLOCK: on h is
5.
f o o t ............................................. .................................. ..
SINGLE LEG HOLD AND T R IP, AND COUNTER:
DOUBLE ARM BAR, BLOCK, AND COUNTER: tie
43
How t o w ork
up h i s a r m s ................................................
45
HOW
t o t a k e man down t o t h e m at b y t r i p p i n g . . * . . 5.
43
45
How to 45
vii CHAPTER
PAGE 7.
SIT RACK, DOUBLE ELBOW LOCK AND SIT BACK, BLOCK, M D COUNTER: w ho i a
8 .
How t o o v e r c o m e o p p o n e n t
p u s h i n g y o u a r o u n d .....................
47
STANDING SWITCH, COUNTER, AND BLOCKS
How t o
c h a n g e p o s i t i o n s , .......................................................... . . . . 9.
SOURCES FOR THIS CHAPTER: h e lp fu l
C.
h o ld s B.
EVALUATION:
ADVANTAGE: A.
50
Means t o h e l p y o u l e a r n
t o r e a d y you f o r c o m p e t i t i o n . . . . . . . ...................
e s s e n tia ls 8 .
B ook s t h a t a r e
......................
ACTIVITY ASSIGNMENTS:
f o r s u c c e s s f u l w r e s t l i n g ...................................
HOW TO GET BEHIND YOUR OPPONENT.....................
MOTIVATIONS:
DIRECTIONS: 1.
R ew ards g a in e d b y g e t t i n g
3.
M eth od s o f g e t t i n g
ELBOW SHOVE, AND BLOCK:
th e u p p e r h a n d . . .
4.
5.
52
How to u s e o p p o n e n t ’ s
................................................................................
53
How t o
f o r a d v a n t a g e ..................
SOURCES EUR THIS CHAPTER:
55
How
b e h in d and g e t a d v a n t a g e . . . . .
DRAG ON LEG TO GO BEHIND, AND BLOCK: u se le g s
52
How to
GO UNDER ARM TO SL IP BEHIND, AND BLOCK: to s l i p
52
52
ARM DRAG TO GO BEHIND, AND COUNTER:
e lb o w s .
51
th e a d
l e a r n and u s e a good f i e n t .................. 2.
50
Oheok u p s to s e e i f y o u a r e l e a r n i n g
v a n t a g e .................... B.
49
B ook s o f u s e
54 54
viii CHAPTER G.
PACE ACTIVITY ASSIGNMENTS: M eans t o h e l p
u se th e se
h o l d s p e r f e c t l y . . .............................................................................. D.
EVALUATION:
C h eck ups t o s e e i f
you
a r e u s in g
t h e s e h o l d s c o r r e c t l y . . . . . . . . ........... ....... ............ .. 9.
FOLLOW THROUGH:
MOTIVATIONS: to
B.
.................
56
R ew ards g a in e d b y t a k i n g o p p o n e n t
th e m a t...................................
DIRECTIONS: 1.
55
HOW TO TAKE YOU OPPONENT TO TEE
MAT WHEN YOU ARE BEHIND. A.
56
M eth o d s o f t a k in g o p p o n e n t d o w n . . . .
L IF T , AND BLOCK:
56
How t o g e t b o th f e e t o f f
th e g r o u n d . . . . . . . . ............................. ................................... 2.
How t o u s e c o m b a n ta n t’ s h e e l s .
DOUBLE LEG HOLD FROM THE REAR: th e l e g s
4.
How t o h o ld 57
How t o u s e t h e t r i p . . ...................... .....
SOURCES FOR THIS CHAPTER: ...................
59
ACTIVITY ASSIGNMENTS: M eans t o h e l p
EVALUATION:
C h eck u p s t o s e e
in g w ith t h e s e h o l d s
5S
B ooks t h a t w i l l
y o u Im p rove
t h e s e h o l d s . . . . . . . . . J ........................................................ D.
5?
TRIP FORWARD, TO THE S ID E , OR OVER THE THIGH,
be o f a i d . C*
••••
............
AND BLOCK: 5.
56
HEEL BLOCK, S IT AND HEAVE TO THE REAR, AND COUNTER:
3.
55
i f you
59
a r e im p rov 59
ix CHAPTER 10.
PAGE
SWITCH;
HOW TO GAIK ADVANTAGE WHEN YOUR OPPONENT
I S BEHIND
..................................................................
A.
MOTIVATIONS:
B*
DIRECTIONS:
R ew ards g a in e d w hen a b l e to s w i t c h .
b e h in d ..................
61
1.
TEAR, HANDS APART:
2.
PICK UP LEG FROM THE OUTSIDE:
How t o g e t f r e e . . . . . . . . . . .
a d v a n ta g e o f o p p o n e n t who i s
S IT D01N TO GET LEG HOLD:
c a r e l e s s w ith
C.
SWITCH FROM STANDING:
5.
SOURCES FOR THIS CHAPTER:
62
How to c h a n g e p o s i t i o n . 6 3 B ook s o f u s e
63
ACTIVITY ASSIGNMENTS: M eans t o h e l p y o u tu r n t h e a d v a n t a g e t o y o u r f a v o r . . . . . ................................................
D.
62
Row t o u s e a s i m p l e
............................................................................................
4.
61
How t o g a i n
h i s l e g s .........................................................................................
h o ld
61
M eth od s o f g a i n i n g a d v a n t a g e w hen
your op p on en t i s
3.
61
EVALUATION:
C heck u p s t o s e e
if
you a r e p r o g r e s s
i n g en o u g h t o tu r n t h e t i d e o f t h e c o n t e s t * .
UNIT IV .
63
64
WRESTLING ON THE MAT
HOW TO GAIN THE FALL AND WIN THE MATCH 11.
HOLD DOWNS: A*
HOW TO KEEP YOUR MAN ON THE MAT. . . . . . . . .
MOTIVATIONS: R ew ards g a in e d fro m th e k n o w le d g e and s k i l l o f k e e p in g y o u r man on t h e m a t
B*
66
DIRECTIONS:
66
M eth o d s o f k e e p in g y o u r o p p o n e n t
o h t h e m at and u n d er c o n t r o l ...................................
66
z CHAPTER
PAGE A*
REFEREE'S POSITION ON THE MAT: How to h a v e good p o s i t i o n . . . ......................................................................
8.
UNDER POSITION:
How t o be i n c o r r e c t
p o s i t i o n w hen o p p o n e n t i s o n t o p 3.
HOLD DOWN FROM REFEREE POSITION:
66
How t o
k e e p man w h ere y o u o a n w ork on h i m . .
67
4.
WAIST HOLD:
67
5.
FOUR POINT HOLD DOWN:
How t o a p p l y a good h o ld d o w n .. How t o t i r e
your
o p p o n e n t q u i c k l y ...................................................... 6.
NEAR WRIST AND HEAD ON ELBOW HOLD:
7.
How t o be a b l e
t o make
u s e o f s t r o n g a r m s .................................
How t o k e e p a d v e r s a r y from
m o v in g a b o u t o n t h e m a t * . ...................................
SOURCES FOR THIS CHAPTER:
ACTIVITY ASSIGNMENTS:
D.
in g
78
M eans to h e l p y o u l e a r n
t o h o ld y o u r man on t h e m a t . . . . . ...........
EVALUATION:
C heck ups to s e e
your h o ld s
71
B ooks th a t w i l l
be o f i m p o r t a n t . .........................
how
70
NEAR LEG LOCK AND NEAR ARM BAR, AND BLOCK: How to u s e an e x c e l l e n t h o l d
10.
69
NEAR LEG LOCK WITH WAIST HOLD AND ARM LOCK, AND COUNTER:
9.
66
FAR ANKLE AND FAR ARM HOLD, OR NEAR ARM HOLD, BLOCK, AND COUNTER:
6 .
68
How t o
k e e p c o n t r o l and m a i n t a i n to p p o s i t i o n . . . . . .
G.
66
78
i f you a re le a r n 73
xi CHAPTER 12.
‘ PAGE
PINNING HOLDS:
HOW TO PUT YOUR OPPONENTyS SHOULDERS 74
TO THE MAT.................................................................................. A.
MOTIVATIONS:
R ew ards g a i n e d w hen y o u a r e a b l e
to p i n y o u r m an B.
DIRECTIONS: 1.
74
M eth o d s o f e n d in g th e m a t c h . . . * . . . .
74
DOUBLE ARM LOCK IN FRONT OF THE BODY, AND BLOCK:
2.
.......
How t o be a b l e to p i n y o u r m a n . . . . . .
INSIDE CROTCH AND CROSS FACE HOLD, AND BLOCK: How t o K eep a man from e s c a p i n g . . *...............
3.
FAR ARM BAR, AND BLOCK: good p i n h o l d
4.
................................................
76
NEAR HALF NELSON, WITH BODY HOLD, NEAR LEG, OR INSIDE CROTCH HOLD, AND BLOCK:
How t o be
a b l e t o a p p ly t h e m o st u s e f u l h o ld
in w r e s t l 77
THREE QUARTER NELSON AND LEG LOCK, AND BLOCK: How t o a c q u i r e a f a s t f a l l ...........................................
6.
75
How to u s e a n o t h e r
i n g w i t h v a r i a t i o n s ......................................... 5.
74
79
REVERSE HALF NELSON AND CRADLE, AND BLOCK: How t o c o n t a c t y o u r o p p o n e n t* s s h o u l d e r s t o th e m a t . . . . . . . . . . . . . . . . ..............................
7.
OUTSIDE CROTCH HOLD AND NEAR WRIST LOCK, AND COUNTER: who l i e s
8.
C.
80
How to u s e a h o ld a g a i n s t an o p p o n e n t f l a t or is
very t i r e d . . , .
SOURCES FDR THIS CHAPTER:
ACTIVITY ASSIGNMENTS:
B ook s f o r u s e . . . . .
M eans t o h e l p y o u i n a c -
81 82
xii CHAPTER
PAGE q u l r i n g p i n n i n g H o ld s ........................ . ..............
D.
EVALUATIONS
C heck ups t o s e e
83
i f you a r e c a p a b le
o f w o r k in g a p i n n i n g h o l d . . . . . . . . . . ............... 1 3 . ESCAPESt A.
83
HOW TO KEEP 1RQM GETTINGPINNED. . . . . .
MOTIVATIONS:
R ew ards g a in e d
from b e in g a b l e
84 to
k e e p from g e t t i n g p i n n e d ..................................................... B.
DIRECTIONS:
M eth od s to e s c a p e and be a b l e t o
c o n t i n u e t h e m a tc h 1.
............
STAND U P , AND BLOCK:
How t o p u l l man u n d er y o u . . . . .
85
How to e s c a p e w hen man w ork s h i g h . . .
86
3.
PIVOT:
4.
S IT OUT TO THE ERGNT, OR TO THE SIDE EOR A SWITCH, BLOCK, AND COUNTER:
How to e s c a p e
and c h a n g e p o s i t i o n ..............................................................
6.
84
ROLL, LOCKING NEAR ARM, OR NEAR LEG, BLOCK, AND COUNTER:
5.
84
How t o e q u a l i z e y o u r
p o s i t i o n ......................................... ............................................. .. .2 .
84
87
HEAD CHANCERY OVER THE SHOULDERS, AND BLOCK: How t o make u s e o f a c a r e l e s s h e a d .........................
88
SOURCES POR THIS CHAPTER:
B ook s to r e a d . . . .
89
M eans t o h e l p y o u e s e a p e . .
89
C.
ACTIVITY ASSIGNMENTS:
D.
EVALUATION:
C h eck u p s to s e e
i f you a r e a b le to
w ork and e s c a p e ........................................... BIBLIOGRAPHY....................
90 91
xiii
PREFACE
The h o p e o f t h e w r i t e r o f t h i s p a p e r i a h e lp in g
t o be a b l e t o
i n c r e a s e t h e i n t e r e s t i n th e s p o r t o f w r e s t l i n g by try** to p u t down a s im p le m ethod o f t r a i n i n g and o f l e a r n i n g
s u i t a b l e h o l d s , a m ethod t h a t i s
u n d e r s t a n d a b le by b o th th e
c o a c h and t h e s t u d e n t i n t e r e s t e d
in th e sp o r t*
M o st p e o p le
who h a v e b e e n on a n y s o r t o f team know t h a t t r a i n i n g , and t h e l e a r n i n g o f e le m e n t a r y p o s i t i o n s , any a t h l e t ic
is
th e h a r d e s t p a r t o f
endeavor.
Many b o o k s o r p a p e r s on t h e s p o r t o f w r e s t l i n g do n o t go in t o
th e t r a i n i n g p h a s e o f w r e s t l i n g n o r do t h e y t a k e up
t h e b e g in n in g h o l d s , r e s t up to ly
T hey m e n tio n t r a i n i n g and l e a v e
th e
th e c o a c h . T h o se t h a t d e a l w it h h o l d s a r e usual**
t o o f a r a d v a n c e d f o r th e n o v i c e s o t h a t he g e t s l o s t
i n g to r e a d th r o u g h a l l t h e m a t e r i a l . in g y o u r s e l f p h y s i c a l l y fo r
try
The jo b o f c o n d i t i o n
th is sp o rt is
fa r d if f e r e n t
and m ore d i f f i c u l t th a n f o r o t h e r s p o r t s s u c h a s , f o o t b a l l , b a s k e t b a l l , and b a s e b a l l . In w r e s tlin g you v ig o r io u s ly u se a l l your body.
th e m u c le s i n
I n some m e e ts a w r e s t l e r w i l l h a v e to h a v e a t
l e a s t f o u r m a tc h e s and t h e tim e e le m e n t r a n g e s fro m 1 2 : 0 0 n o o n f o r w e ig h i n u n t i l 1 1 : 0 0 P . M. n o t o n l y a lo n g d a y , b u t t h e r e i s
fo r f i n a l s .
I t is
an e m o t io n a l t e n s e n e s s
t h a t w i l l u p s e t th e s t r o n g e s t o f p e o p l e u n l e s s
th e y are f i t .
xiv
T ills p r o j e c t w i l l d e a l w i t h o r d in a r y h ig h s c h o o l w r e s t le r *
t r a i n i n g and h o l d s f o r th e The d i e t and t r a i n i n g
e x e r c i s e s a r e o n e s t h a t w i l l be h e l p f u l t o a n y w r e s t l e r , w h e th e r e x p e r ie n c e d o r n o v i o e . o ffe r
The h o l d s a r e b a s i c and w i l l
th e v e t e r a n c o m p e t it o r a good r e v i e w and g i v e
b e g i n n e r s a good c h a n c e to l e a r n e a s i l y *
th e
B ut w e m u st
rem em ber t h a t t h e r e a r e i n d i v i d u a l s who v a r y fro m th e o r d i n a r y and some p h a s e s o f t r a i n i n g may be o v e r lo o k e d w it h o u t h arm .
The i d e a s p r e s e n t e d h e r e a r e t o b r in g o u t t h e t r a i n i n g
p r o c e d u r e s and h o l d s t h a t w i l l be o f m o st v a lu e t o th e w r e s tle r . The in f o r m a t i o n p u t down o n t h e s e p a g e s i s
t a k e n from
d i f f e r e n t so u r c e s su ch a s b o o k s, c o a c h e s , w r e s t lin g o f f i c i a l s , o l d e r men who h a v e w r e s t l e d and l a t e r becam e o f f i c i a l s , and from th e w r i t e r ’ s own p e r s o n a l e x p e r i e n c e s r e c e i v e d w h i l e c o a c h in g a h i g h s c h o o l te a m .
X
UNIT I .
CONDITIONING
HOW TO PREPARE YOURSELF PHYSICALLY
The i n d i v i d u a l who haa ta k e n up th e a p o r t o f w r e s t l i n g m u st n o t e x p e c t t o h a v e h i s f i r a t y e a r a t e r r i f i c b y w in n in g a c h a m p io n s h ip . o f w ork and t i m e . d itio n .
T h is s p o r t r e q u i r e s a g r e a t d e a l
I t h as to b e g in w ith your p h y s ic a l c o n
To o b t a i n t h e p e r f e c t i o n n e e d e d
in t h is
w i l l be n e c e s s a r y t o w ork h ard and l o n g , i t a c c o m p lis h e d
sp o rt i t
c a n n o t be
i n a fe w w eek s b u t r e q u i r e s s e v e r a l m o n th s .
summer m on th s c a n be u sed s u c c e s s f u l l y t o tr a in in g i s
su ccess
d on e c o r r e c t l y .
t h i s end i f
The b e t t e r y o u r c o n d i t i o n
b e t t e r c o m p e t i t o r y o u w i l l make y o u r s e l f .
th e th e
The
z
CHAPTER 1 .
PHYSICAL FITNESS
HOW TO TRAIN IN EARLY SEASON
A,
MOTIVATION: 1.
R ew ard s g a in e d by e a r l y t r a i n i n g .
DEVELOPMENT:
The c h a n g e i n g r o w th and d e v e lo p m e n t
from l a s t y e a r w i l l n eed to he c o n d i t i o n e d . 2.
LEARN:
The f a s t e r y o n g e t i n t o c o n d i t i o n th e
m ore h o l d s y o n c a n l e a r n . 3.
STRENGTH:
Y our t r a i n e d c o n d i t i o n sh o w s y o u th e new
am ount o f s t r e n g t h B.
DIRECTIONS: 1.
RON:
y o u h a v e a c q u ir e d d u r in g th e y e a r .
M ethod o f t r a i n i n g i n e a r l y s e a s o n .
How t o ru n c r o s s c o u n t r y .
a.
Run t o b u i l d
up e n d u r a n c e .
b.
Run t o h e l p y o u r w in d .
c.
S t a r t y o u r c r o s s c o u n t r y ru n w i t h f i r s t * b u t y o u h a v e to w ork up (1 )
a sh o r t cou rse
to i t ,
Run two l a p s b e f o r e and a f t e r y o u
w o r k o u t.
Bo t h i s d u r in g th e f i r s t w e e k . (2 )
B u il d t h i s up t o h a l f a m i l e and a good tw o h u n d red y a r d s p r i n t b y t h e end o f th e seco n d w eek .
(3 )
T r y t h e s h o r t c r o s s c o u n t r y c o u r s e b y th e end o f th e t h i r d w e e k .
T h is s h o u ld
a b o u t two and h a l f m i l e s l o n g .
be
3
e v e r y M onday o r T u e s d a y .
(4 )
R ue . t h i s
(5 )
Wear s w e a t o l o t h i n g w hen r u n n in g .
(6)
A f t e r r u n n in g come i n and do y o u r e x e r c i s e s a fte r a sh ort r e s t .
(7)
E x e r c is e s h e lp r e g u la t e
t h e b od y b a ck t o
n o r m a l. (8 )
Run t h r e e l a p s b e f o r e y o u r w o r k o u t
and t h r e e
a f t e r o n th e d a y s n o t r u n n in g t h e c r o s s c o u n tr y . d.
Run th® l o n g c r o s s c o u n t r y a f t e r a m o n th f s t r a i n in g . (1 )
Make t h i s ru n f i v e m i l e s l o n g .
(2 )
Take a b o u t a h o u r t o make t h i s r u n .
(3 )
Run t h i s
c o u r s e two d a y s b e f o r e y o u r m e e t ,
i f w r e s t l i n g o n S a t u r d a y ru n t h i s o n T h u r s day. (4 )
T ake a s h o r t w o r k o u t i n e a r l y s e a s o n , b u t a f t e r you have y o u r s e l f in f in e
sh a p e go i n
and ta k e y o u r s h o w e r . 2,
EXERCISES: a.
How to g e t h e l p b y d o in g g e n e r a l e x e r c i s e s ,
B u ild y o u r n e c k up f o r p o w e r . (1 )
C ir c le your n e c k , f i r s t
t o th e r i g h t th e n to
th e l e f t . (2 )
C la s p th e h an d 3 b e h in d t h e n e c k and p u s h fo r w a r d , w h il e
t h e n e c k i s p u s h in g b a c k .
(5 )
Do b r i d g i n g e x e r c i s e s .
B u ild up your, arm s and s h o u l d e r s by d o in g help** fu l e x e r c is e s . {1)
P u l l ups on a b a r .
(3 )
B ar h a n g in g #
(3 }
C o n s t r u c t i o n w ork i n t h e summer t i m e .
(4 )
Arm c i r c l i n g e x e r c i s e s .
(5 )
C h o p p in g wo o d .
(6)
P u sh u p s .
(7 )
P u sh o f f s
fro m a w a l l o r b e n c h .
(8 )
S im p le gym w ork on th e b a r , f l y i n g r i n g s and h o rse.
(9 )
Rope c l i m b i n g .
U se
tru n k e x e r c i s e s .
(1 )
L y in g p r o n e l i f t
(3 )
L e t t h e tr u n k down and
(3 )
T h is c a u s e s a r o c k in g m o t i o n .
(4 )
T h is m o t io n c a n be s t a r t e d and k e p t g o i n g
th e
tr u n k o f f th e m a t. r a is e
your f e e t ,
w ith th e h e lp o f you r h a n d s , i t go o d id e a t o u s e
is a ls o a
th e h a n d s u n t i l y o u a r e
warmed up to p r e v e n t i n j u r y to t h e b a c k , (5 )
Do tr u n k b e n d in g e x e r c i s e s ,
(6 )
The tr u n k b e n d in g e x e r c i s e s o f t o u c h in g th e h e e l o f th e o p p o s i t e f o o t i 3 o n e o f th e b e s t .
5
(7 )
T o u c h in g t h e o p p o s i t e
t o e w it h t h e o p p o s i t e
hand i s a n o t h e r f o r a o f tr u n k hand i n g e x e r c is e * (8 )
S i t u p s.
(9 )
S ittin g ,
t w i s t th e tr u n k , f i r s t
to t h e l e f t
th e n t o t h e r i g h t . { 1 0 ) S t i l l s i t t i n g , c l a s p h a n d s b e h in d n e c k , bend fo r w a r d and to u c h th e o p p o s i t e k n e e w i t h t h e o p p o s i t e e lb o w *
d.
(1 1 )
B eck h a l f s o m e r s a u l t •
(1 3 )
F u l l s o m e r s a u l t , backw ard and fo rw a rd *
B u ild y o u r l e g s w i t h go o d e x e r c i s e s . (1 )
Bun i n p l a c e ,
(3 )
C lim b s t a i r s , w a l l b a r s , o r m o u n ta in s *
(3 )
L y i n g , r a i s e l e g s o f f t h e g rou n d and c i r c l e them*
(4 )
L y i n g , t u r n o n y o o r s i d e and l i f t l e g m a k in g s u r e
th a t i t
is
to p
s tr a ig h t*
(5 )
K nee b e n d s , h a l f and f u l l .
(6)
L y in g on y o u r b a c k h a v e a n o t h e r member o f th e
team g r a b y o u r f e e t and p u t them a g a i n s t
h i s c h e a t , s l o w l y lo w e r y o u r k n e e s t o y o u r c h e s t and th e n s l o w l y p u sh th e p e r s o n t o a n u p r ig h t p o s i t i o n . (7 )
S k ip r o p e , and go o u t f o r th e t r a c k te a m .
6
a.
m e c o n d i t i o n i n g y o n g e t from t a k i n g p a r t i n o t h e r s p o r t s w i l l k e e p y o u i n go o d g e n e r a l c o n d itio n *
f .
Swim m ing s h o u ld
b e o u t o f f a w r e s t l e r ' s p rogra m
a m onth o r m ore b e f o r e he s t a r t s (1 )
Swim m ing l o s e n s
to w r e s t l e .
th e m u s c le s a r o u n d th e
>■
j o i n t s and m akes i t e a s i e r (2 )
fo r
in ju r ie s .
The m u s c le s becom e s o f t and b r u i s e s , s t r a i n s , and s p r a i n s o e c u r m ore r e a d i l y .
S.
LIVING; a.
T h is harm s y o u r w in d .
Do n o t u s e a l c o h o l i c (1 )
e.
c le a n .
Do n o t sm o k e. (1 )
b.
How t o l i v e
{ See c h a p te r 3 . )
b ev erag es.
T h is harm s y o u r b o d y .
( See c h a p te r 3 . )
K eep go o d h o u r s . (1 )
G et p l e n t y o f s l e e p d u r in g t h e r e g u l a r s le e p in g h o u rs,
d.
Have c l e a n h e a l t h h a b i t s . (1 )
B a th e r e g u l a r .
(2 )
K eep p r o c e s s o f e l i m i n a t i o n f r e q u e n t .
(3 )
E a t en o u g h t o s a t i s f y y o u , b u t do n o t o v e r e a t.
(4 )
C o ld s n e e d im m e d ia te a t t e n t i o n . c h a p te r 3 .
)
{ See
7
4.
SOURCES FOR THIS CHAPTER;
B ooks t h a t a r e r e la t e d
to
t h i s c h a p te r* a.
B r ew , L . C .:
I n d i v i d u a l G y m n a stic s *
Lea and
P e g l b e r , P h i l a d e p h i a , 1945* b.
W e s t, W. B * : B a ll,
C.
The G ym nast *s M a n u a l.
I n c . , Few Y o r k , 1 9 4 7 .
ACTIVITY ASSIGNMENTS: 1*
TRAIN;
F r e n tlc e -
M eans f o r h e l p i n g y o u k e e p f i t *
Run l a p s a s c o a c h p e r s c r i b e s b e f o r e y o u
p r a o tic e . 5.
EXERCISE;
C arry o u t you r c o n d it io n e x e r c is e s a s
d i r e c t e d w it h an e x p e r ie n c e d w r e s t l e r a s l e a d e r * 3.
WORKOUT;
C h o o se an o p p o n e n t y o u r s i z e and w ork
w it h h im . B.
EVALUATION: 1.
C h eek
ups
MULTIPLE CHOICE: a n sw e r i n a*
( )
to u s e i n e a r l y t r a i n i n g . P la c e
th e p a r e n th e s e s .
I n r u n n in g th e c r o s s c o u n t r y i t to ;
(1 )
fir s t (3 )
(2 )
Work o p t h e s h o r t ru n
t h e n t r y th e l o n g c r o s s c o u n t r y .
Run t h e l o n g c r o s s c o u n t r y o n c e a
m o n th , { )
is b est
S t a r t th e f i r s t w eek and r u n
fiv e m ile s .
b.
t h e num ber o f th e b e s t
(4 )
Bq n o t r u n i t a t a l l ,
When d o in g g e n e r a l e x e r c i s e s
it
i s w is e t o ;
3
(1 )
Work o n o n e p a r t o f y o u r bod y and
f o r g e t th e r e s t * . ( 2 )
B u ild up o n e p a r t
o f y o u r body b e f o r e y o u g o o n to a n o t h e r * (5 )
Work on y o u r b od y a s a w h o le u n it *
(4 )
Do n o t b o t h e r aa y o u w r e s t l e y o u
w i l l g e t i n go o d e n o u g h c o n d i t i o n * 2.
BATING SCALE:
P la c e an X i n
t h e s p a c e w h ic h y o u
q u a lify , a*
{ ) Good h e a l t h h a b i t s w ere p u t i n u se *
b.
{ ) Your e x e r c i s e s a r e u s e d t o d e v e lo p e th e w h o le body*
o*
{ )
Bun t h e c r o s s c o u n t r y c o m p l e t e l y end ta k e no s h o r t c u t s *
9
CHAPTER E .
DIVISON
HOW TO STAY IN YOUR WEIGHT CLASS
A,
MOTIVATION: 1,
G a in s fro m b e l a g i n t h e p r o p e r d i v i s i o n ,
PERFORMANCEi
You w i l l g i v e y o u r b e s t e f f o r t a t th e
b e st w r e s t lin g w e ig h t, a.
CHAMPION:
C h a n ces o f w in n in g a r e m ore i n y o u r f a v o r
w h en a t t h e p r o p e r w e i g h t l e v e l . 3,
INTEREST:
When f e e l i n g good and w in n in g y o u r i n t e r
e s t w i l l in c r e a s e . 4.
CONDITION:
The m a tc h e s w i l l n o t se em a s l o n g and
y o u w i l l be * r a r i n B«
DIRECTIONS:
to g o . 9
M eth o d s o f a c q u i r i n g y o u r b e a t w r e s t l i n g
w e ig h t. 1,
WEIGHT: a.
How to
fin d
th e c o r r e c t d i v i s o n .
F ig u r e th e l o s s o f f i v e p e r c e n t o f
t o t a l body
w e ig h t e s a s a f e m ea su r e. b.
A f t e r y o u h a v e r e a c h e d th e d e s i r e d w e i g h t y o u may l o s e a c o u p l e o f m ore p o u n d s .
o.
I f t o o much w e ig h t i s fin d , sp eed ,
d.
l o s t th e w r e s t l e r w i l l
s t r e n g t h , and e n d u r a n c e d e c r e a s e d ,
A b i l i t y o f th e w r e s t l e r
to summon th e n e c e s s a r y
r e s e r v e s t r e n g t h w h en n e e d e d i n
th e h e a t o f th e
10
c o n t e s t w i l l be l o s t , DIFFICULTY IF OBTAINING DESIRED WEIGHT: ■How to o v e rc o m e some o f th e p r o b le m s i n o b t a i n i n g d e s i r e d w e ig h t. a.
E x e r c is e
is
im p o r ta n t a g e n t i n t h i s
tre a tm en t,
b.
D o in g t h e s e a l o n e i s n o t s u f f i c i e n t , b u t r e g u l a t i o n o f d i e t m ust be e n f o r c e d ,
o.
A v o id m e d i o a t i o n .
d.
P ro p er s o h e d u le fo r s t r a v a t io n
is n ecessa ry .
(1 )
F our d a y s i s u s u a l l y t h e b e s t ,
(2 )
You w i l l h a v e y o u r b e s t am ount o f s t r e n g t h a t t h e end o f t h i s
(3 )
N e v e r make i t
tim e *
t h ir t y s i x h ou rs b e fo re you
w r e s tle as t h is
is
t h e w e a k e s t p e r io d o f
tim e , (4 )
I f p r o p e r ly su g a red y o u can s to p your w e i g h t down to a n o u n c e .
(5 )
I f n o t p r o p e r ly su g a red y o u w i l l c o n tin u e to l o s e w e ig h t and harm y o u r s e l f .
(6)
Take t w e lv e s p o o n f u l s o f brown s u g a r o r K aro sy r u p tw e n t y f o u r h o u r s b e f o r e w e ig h in g i n w i l l h e l p y o u i n w e ig h t c o n t r o l and endurance.
e.
Run w i t h e x t r a s u i t o f s w e a t c l o t h i n g on to l o s e p o u n d s and make w e i g h t .
11
f.
S tea m room I s h e l p f u l .
g.
Rub v a s e l i n e o n th e (1 )
body.
T h is k e e p s h e a t o n th e b od y and s p e e d s th e s w e a t in g o f f o f p o u n d s .
(JB)
The e f f e c t
is
t h e sam e a s t h a t o f a
rubb er s h i r t , h.
S ta n d n e x t t o a w a l l h e a t e r w i t h b l a n k e t o v e r th e h e a t e r and w r e s t l e r , e f f e c t o f a s te a m room .
i.
D e h y d r a t io n , o r d r y i n g y o u r s e l f o u t , m e th o d .
I s a good
T h is s h o u ld be d o n e o n l y w i t h tbe
co a ch fs a d v ic e . j.
T ry t o e l i m i n a t e a m in u te b e f o r e s t e p p i n g o n th e s c a l e .
k.
S x h a i e and w h i l e t h e a i r
is o u t o f you r body
s t e p o n th e s e a l s . 1.
Take a g o o d h o t sh o w e r and d r y o f f t h r o u g h l y b e f o r e s t e p p i n g o n th e s c a l e ,
m.
Be s u r e t h a t y o u r h a i r i s
d r y , a s a w e t h ea d
o f h a i r w i l l be add ed p o u n d a g e , n.
M a ssa g e w i l l h e l p to
ta k e o f f t h a t l i t t l e
e ^ tr a
t h a t k e e p s y o u from k e e p i n g t h a t w e i g h t r i g h t on th e ” b u t t o n . ” o.
A f t e r g a i n i n g t h e d e s i r e d w e ig h t k e e p
tra c k o f
y o u r w e i g h t o n a c h a r t and w hen y o u g a i n o v e r
18
t h r e e and h a l f p o u n d s , w ork t h e w e i g h t o f f im m e d ia te ly . p.
Uae a h e a t lamp when warm s w e a t c l o t h i n g i s a ls o u s e d , hut th e r e i s danger o f f i r e .
4.
WRESTLE IN A HEAVIER GLASS:
How t o d e o i d e w h e t h e r
y o u c a n move up t o a h e a v i e r d i v i s i o n , a.
D e o i d e how many p o u n d s o v e r y o u r w e i g h t t h a t y o u w an t t o w r e s t l e ,
h.
W r e s t l e i n a d i v i s i o n from f i v e is (1)
u s u a l l y a s a f e m a rg in . I f th e w e ig h t i s se r io u s
c.
to s i x pounds
to o h e a v y fo r you
i n j u r y may o c c u r .
T ry w o r k i n g o u t w i t h a member o f y o u r team who la (1)
in th e h e a v ie r w e ig h t . When w o r k in g w i t h t h i s h e a v i e r o p p o n e n t d id you have your o ld s p e e d .
(2)
Were y o u a b l e
t o w ork g o o d a g a i n s t th e
h e a v i e r m an, o r d i d y o u h a v e to s t a l l m ost o f th e t im e . d.
W r e s t l e r s who a r e e x c e p t i o n a l l y s t r o n g and e x p e r ie n c e d can w r e s t le in a c l a s s a s h ig h as te n pounds o v e r t h e i r w r e s t l i n g w e ig h t ,
e.
H e a v i e r t h e m an, t h e t a l l e r h e u s u a l l y i s , Gan y o u h a n d l e th e added h e i g h t .
f.
C o n d i t i o n o f y o u r b o d y m u s t be g o o d enough, t o e n a b l e y o u t o w r e s t l e a good m a tc h t o t h e f i n a l secon d .
g.
What y o u l a c k i n w e i g h t and h i e g h t y o u w i l l h a v e t o make up i n s p e e d , s k i l l , you th e a b i l i t y
4.
and s t r e n g t h , h a v e
t o do i t .
SOURCES ICR THIS CHAPTER;
B o o k s t h a t c a n be u s e d
fo r a d d it io n a l in fo r m a tio n . a.
Brew , L . C .;
I n d iv id u a l G y m n a stic s.
L ea and
F e b ig e r , P h ila d e p h ia , 1945. b.
G a lla g h e r , E . C .;
W r estlin g .
A . S , B a r n e s and
C o . , New Y o r k , 1 9 4 5 . c.
S t o n e , H. A . :
W r e stlin g .
P r e n tio e r H a ii, i n c .,
New Y o r k , 1 9 4 5 . d.
The O f f i c i a l NCAA W r e s t l i n g G u id e .
A. S , B arnes
and C o . , New Y o r k , 1 9 4 6 - 1 9 4 7 . C.
ACTIVITY ASSIGNMENTS;
M eans t o h e l p y o u s t a y i n y o u r
c o r r e c t w e ig h t c l a s s . 1.
WEIGHT:
U n d e r t a k e t h e c a m p a ig n a s d i r e c t e d
to o b ta in
c o r r e c t w e ig h t c l a s s i f i c a t i o n .
D.
2.
EAT;
U se t h e d i e t t h a t t h e c o a c h h a s p e r s c r i b e d .
5.
DIVISION;
EVALUATION; we ig h t .
Check w e i g h t a f t e r e a c h w o r k o u t . C heck ups t o h e l p i n k e e p i n g y o u r d e s i r e d
MULTIPLE CHOICE:
P l a c e t h e {number o f t h e h e s t
a n s w e r I n th e p a r e n t h e s i s . a,
( ■) I n
o b t a in in g a w e ig h t c l a s s i f i c a t i o n
beat
to :
{!)
t e n p o u n d s*
(4)
Is
L o se * fiv e p e r c e n t o f t o t a l
bod y w e i g h t i s a s a f e m a r g i n . lo se
it
(3)
(2)
J u st lo se
Just
f i v e p o u n d s*
P ic k o u t any w e ig h t th a t you th in k yo
c a n make and u s e t h i s w e i g h t a s y o u r c l a s s . RATING SCALE:
P l a c e an X I n t h e p a r e n t h e s i s f o r
w h ic h y o u q u a l i f y * a.
()
Doy o u w a t c h y o u r w e i g h t r e g u l a r l y .
b.
()
W h ile s w e a t i n g
o f f t h e e x t r a p o u n d s a r e y ou
w e a rin g h e a v y sw ea t c l o t h i n g . c.
()
Is
i t h a r d f o r y o u to make y o u r w e i g h t f o r
e v e r y m a tch , c a u s in g l o s t o f poundage d u r in g
15
CHAPTER 5 .
PHYSICAL IMPROVEMENT
HOW TO INCREASE YOUR TRAINING
A.
MOTIVATION: 1*
WINNING; p e tito r
S.
R ew ards f e a t a r e g a i n e d
by h a r d e r t r a i n i n g .
The b e t t e r c o n d i t i o n y o u r a t h l e t i c is
in ,
POPULARITY;
con-
th e b e t t e r c h a n c e o f s u c c e s s .
O th e r members o f t h e team w i l l a d m ir e
and d e p e n d o n a w i n n i n g w r e s t l e r . 3.
TOURNAMENTS}
Y our c h a n c e s o f w i n n i n g i n a m e e t
is g r e a te r . 4.
SATISFACTION: c o n d itio n is to l a s t
B.
DIRECTIONS: 1.
NECK:
It
is a great fe e lin g
t o know y o u r
e x c e l l e n t and t h a t y o u w i l l be a b l e
t o t h e end o f th e m a t c h . M e th o d s o f i n c r e a s i n g y o u r t r a i n i n g . How t o
in c r e a s e your n eck pow er.
a.
Bo b r i d g i n g e x e r c i s e s w i t h o u t w e i g h t .
b.
Do b r i d g i n g e x e r c i s e s w i t h o n e o f t h e l i g h t e r w e i g h t men o n y o u .
c.
B r i d g i n g e x e r c i s e s c a n be done w i t h hand w e i g h t s to in c r e a s e your pow er. good w e i g h t s o f th em .
d.
Bar w e i g h t s a r e a l s o
to u se a s you have b e t t e r c o n t r o l
When v isin g w e i g h t s do s o w i t h c a u t i o n .
L i f t w e ig h ts
t h a t c a u se you to d e f i n i t e l y
u s e y o u r n e c k and h e a d .
to
16
e.
E x e c u te o r d in a r y b r id g e e x e r c i s e ,
th en s p in
a r o u n d s o y o u r b a c k i s on t o p and y o u r s t o m a c h is f,
fa c in g
th e m at.
Assume t h e b r i d g e p o s i t i o n and t h e n r o c k b a c k and f o r t h ,
2,
le ft
ARMS AND SHOULDERS:
to r i g h t . How t o s t r e n g t h e n y o u r arms
and s h o u l d e r s . a.
A rm s, (1 )
P ush u p s , s t a r t w it h
t e n and i n c r e a s e
to
fifty . (2 )
P u l l u p s , s t a r t w i t h f i v e and i n c r e a s e
to
tw en ty. (3 )
U s e p a r a l l e l b a r s , d o i n g d i p s and v a u l t s .
(4 )
Rope c l i m b i n g , s t a r t w i t h o n e c l i m b and in c r e a se
b.
to f i v e .
S h o u ld e r s. (1 )
Same a s arm e x e r c i s e s .
(2)
Shot p u ttin g .
(3 )
F l y i n g r i n g s i n t h e gym h e l p .
(4)
Hand w a l k i n g on a n o v e r h e a d l a d d e r .
(5)
R o w in g , on a l a k e o r i n th e gym .
(6 )
L ift th e
the w a ll p u l l e y w e ig h t s , fro n t p o sitio n
p o sitio n .
t h e n from th e b a c k
S ta r t p u llin g
r a t e o f sp eed
from t h e
t h e s e a t a slo w
th e n i n c r e a s e
th e sp e e d .
TRUNK: a.
How t o d e v e l o p s y o u r t r u n k .
Do t r u n k b a n d in g e x e r c i s e s
from t h e s t a n d i n g
p o sitio n . b,
S ta n d in g , r o ta t e th en to
th e tru n k ,
th e r i g h t .
fir st
to th e l e f t
A co m p lete c i r c l e
each tim e.
0.
Do s i t up e x e r c i s e s fro m th e l y i n g p o s i t i o n .
d.
C o m p le te s i t
e.
U se a l i g h t w e ig h t , f i v e
up e x e r c i s e s
th en tou ch t o e s . to
ten pou n d s, w h ile
d o i n g a i t up e x e r c i s e s . f.
R a is e b oth l e g s o f f p o sitio n .
t h e g ro u n d from l y i n g
R epeat t h is e x e r c is e a t l e a s t f iv e
t i m e s , h o l d i n g l e g s o f f t h e g ro u n d l o n g a s p o s s i b l e . g.
Do l e g r a i s i n g
e x e r c i s e s and t o u c h t h r e e d i f f e r e n t
s p o t s b e h in d y o u r h e a d . h.
L i f t b oth l e g s and c i r c l e ,
to a b o u t a t h i r t y d e g r e e a n g l e
F i r s t to th e l e f t
th en to
th e
r ig h t.
1.
Hang from an overhead bar and r a is e both le g s p a r a l l e l to the ground.
LEGS:
How t o
in c r e a se le g s tr e n g th .
a.
R u n.
b.
Do k n ee b e n d s . (1 )
S t a r t w ith q u a r te r knee b en d s.
{2)
Next h a l f knee bends.
{3)
F i n a l l y f u l l knee b e n d s.
18
(4)
I t i a n e c e s s a r y t o warm up t h e k n e e s t o a v o id in ju r y *
(5)
K nee b e n d s w i t h w e i g h t s a r e e x c e l l e n t f o r le g stren g th .
(6)
Doing deep knee bends fo llo w the l i n e o f the f e e t ,
o.
d.
From th e l y i n g p o s i t i o n do t h e b i c y o l e e x e r c i s e . (1 )
The f r e e
b lo y e le .
(a)
The w a l l b i c y c l e .
B a i s e y o u r s e l f up o n y o u r t o e s .
F ir s t w ith o u t
w e ig h ts th en w ith w e ig h t s , e.
S t r e t c h your l e g to th e s i d e . (1 )
From s t a n d i n g p o s i t i o n e x t e n d e i t h e r l e g , as fa r as p o s s ib le
(2 )
to th e r i g h t or l e f t .
A p p ly s l i g h t p r e s s u r e a t k n ee J o i n t , pu sh r i n g dow nw ard.
(3)
I n c r e a s e th e p r e s s u r e .
(4)
A f t e r d o in g t h i s e x e r c ise
t o o n e l e g r e p e a t th e
t o th e o t h e r l e g .
(5 ) A f t e r th e p r e s s u r e e x e r e i s e , r o c k back and f o r t h , s t r e t c h i n g t h e e x t e n d e d
le g
as fa r as p o s s ib le , f.
Lung fo r w a r d w i t h o n e l e g and g r a s p w r is t w ith
th e l e f t
th e r i g h t hand u n d e r t h e l e g .
19
Q u i c k l y r e t u r n , to
t h e s t a n d i n g p o s i t i o n and
r e p e a t e x e r c i s e w ith g.
th e o t h e r l e g ,
M o u n t a in c l i m b i n g i s a n e x c e l l e n t e x e r c i s e fo r l e g s .
h.
Run a t l e a s t a m i l e a d a y .
1.
The ” J u m p in g J a c k ” o r s i d e s t r a d d l e h op i s a g o o d warm up e x e r c i s e ,
5,
WIND:
How t o
b u i l d up y o u r e n d u r a n c e .
a.
Run w ind s p r i n t s .
b.
Do n o t d r i n k a l c o h o l i c (1)
b everages,
The p s y c h o l o g i c a l e f f e c t s a lc o h o lic
c a u se d by u s in g
b e v e r a g e s t e n d s t o make a n e x t r o
v e r t o u t o f an i n t r o v e r t .
I t ten d s
to
f o s t e r s e l f s a t i s f a c t i o n w i t h an i n d i v i d u a l b e in g e a s i l y s a t i s f i e d (2)
w ith im p e r f e c t io n .
The p h y s i o l o g i c a l e f f e c t s o f a l c o h o l I n t e r f e r e w it h th e
tem p era tu re r e g u la t o r y
m e c h a n ism o f th e b o d y , c a u s e s an a b n o r m a l fa ll is (3)
i n bod y t e m p e r a t u r e w h en t h e
in d iv id u a l
e x p o se d to c o l d ,
The r e f l e x a c t i o n s o f t h e bod y a r e s l o w e d and l e s s e n e d b y a l c o h o l i n d o s e s a s s m a l l as one o u n ce.
(4 )
A lc o h o l d e c r e a se s
th e i r r i t a b i l i t y o f
20
t h e n e r v o u s s y s t e m end r e d u c e s t h e conduct** i v i t y o f nerve f i b e r s .
I t r e d u c e s th e p o w e r
o f th e h e a r t m u s c l e and r e d u c e s i t s to adopt i t s e l f
a b ility
to v a r y i n g c o n d i t i o n s o f
s t r e s s and s t r a i n * (5)
A l c o h o l and p h y s i c a l a b i l i t y on v a r i o u s g r o u p s , s o l d i e r s
tests
con d u cted
in c lu d e d , have
show n t h a t a l c o h o l i n s m a l l am o u n ts d e creases
th e a b i l i t y
e x er tio n *
S p ee d o f p e r f o r m a n c e i s d e
c r e a s e d and e r r o r s (6)
to w ith sta n d p h y s i c a l
in c r e a se d #
M en ta l e f f e c t s o f a l c o h o l d e p r e s s e s h ig h e r nervous c e n t e r s ,
th e
i n t e r f e r s w ith
m em ory, J u d g m e n t, r e a s o n , and c o n c e n t r a t i o n # (7)
A l c o h o l a s a good f o o d
i s n o t a fo o d i n
a n y s e n s e o f t h e term * (8)
As a t h e r a p e u t i c a g e n t a l c o h o l h a s no d e f i n i t e w e l l fo u n d e d a p p l i c a t i o n a s a m e d ic in a l agen t*
Do n o t smoke* (1)
T h er e i s
an a s s o c a t i o n b e t w e e n c o r o n a r y
d i s e a s e and s m o k in g , e s p e c i a l l y i n y o u n g e r persons.
£1
{£)
Tobacco c a u s e s an i n c r e a s e and a r i s e
(3 )
in p u lse r a te
i n b lo o d p r e s s u r e *
Sm oking f r e q u e n t l y a g g r a v a t e s e x i s t i n g d i s e a s e s su ch a s p e t i c u lc e r *
etc*
(4)
S m ok ing r e d u c e s l o n g e v i t y .
(5)
Sm oke, p a r t i c u l a r l y c i g a r e e t s m o k e , c o n t a in s su b sta n c e s th a t are i r r i t a n t to th e muooua membrane o f t h e r e s p i r a t o r y t r a c t . S e q u e n tly r e su ltin g
in e h o r n ic cough or
c a ta rrh . 6*
COLDS:
How to k e e p fro m e s t o h i n g c o l d .
a.
C o ld s a r e a d e t r i m e n t t o e x c e l l e n t c o n d i t i o n .
b.
M a i n t a i n n o r m a l e l i m i n a t i o n , p r e f e r a b l y by p r o p e r d i e t and f l u i d
in ta k e , e s p e c i a l ly dur
in g w i n t e r m on th s. o.
A v o id e x c e s s i n e v e r y t h i n g , e a t i n g , d r i n k i n g , la te
d.
hours, e t c .
G e t p l e n t y o f r e s t and s l e e p d u r i n g t h e n o r m a l r e stin g hours,
e*
Do n o t s u b j e c t th e b o d y to e x t r e m e t e m p e r a t u r e changes w ith o u t p rop er c lo t h in g p r o te c tio n *
f.
M a i n t a i n t h e sh o w e r a t a t e m p e r a t u r e s l i g h t l y above t h a t o f th e body, a c o ld th an a h o t sh ow er.
sh o w e r i s
b etter
22
g.
D ry t h o r o u g h l y , e s p e c i a l l y e x tr e m e tie s
h.
th e h a i r and th e
b efore d r e s s in g fo r
th e s t r e e t .
Wash t h e h a n d s f r e q u e n t l y and t h o r o u g h l y , k e e p them aw ay from t h e n o s e and m o u th .
i.
A v o id d u s t y a t m o s p h e r e , r e c e n t t e s t s h a v e show n t h a t th e p e r c e n t o f c o l d s c a n be m a r k e d ly r e d u c e d b y m e a s u r e s w h ic h r e d u c e t h e am ount o f d u st in th e a i r .
7.
SOURCES FOR THIS CHAPTER: a.
B ook s t h a t c a n be u s e d .
B ow en, W. P . , and Me K e n z i e , R . T . * A p p l i e d A natom y and K i n e s i o l o g y . P h ila d e p h ia ,
b.
C ram er, 0 . ,
Lea and B e b i g e r ,
1946. C ram er, F . , and B o u g h t o n , L . L . :
A T r a i n i n g Room M a n u a l.
C ram er’ s o f G a r d n e r ,
K ansas, 1945. o.
D r ew , L . 0 . :
I n d iv d u a l G y m n a stic s.
F e b ig e r , P h ila d e p h ia , C.
ACTIVITY ASSIGNMENTS;
Lea and
1945.
Means t o h e l p y o u k e e p your,
body in c o n d i t i o n . 1.
TRAIN;
2.
PRACTICE: d ir e c ts.
D.
EVALUATION:
Run t h e c r o s s c o u n t r y a s d i r e c t e d . E x e c u t e th e new e x e r c i s e s a s t h e c o a c h { L e g s , arm s, s h o u l d e r s ,
t r u n k , and n e c k .
C h eck u p s t o d i s c o v e r i f y o u a r e
in g your c o n d i t i o n .
jm p rov-
)
03
1.
TRUE-FALSI:
P l a c e an X i n t h e c o r r e c t s p a c e f o r
tru e or fa ls e * T a.
(
F ) ( )
W e ig h t l i f t i n g
w ith o a u tio n h e lp s
b u ild you up. b.
(
) ( )
You s h o u l d r u n e v e r y d a y t o im p r o v e your c o n d i t i o n .
c.
{
) ( )
D o in g e x e r c i s e s e v e r y d a y i s n o t n e c essary.
d.
(
) ( )
Once a w e e k i s e n o u g h .
Sm oking i s g o o d f o r y o u a s
i t g iv e s
you a l i f t . a.
(3
(3
A lc o h o l i s it
f.
(
) C )
n o t good f o r y o u b e c a u s e
ca u ses s e l f c o n fid e n c e th a t is
It is
b e t t e r to
th an a h o t .
take a c o ld
sh o w e r
fa lse ,
£4
UNIT I I .
CARS OF YOUR BODY
HOW TO APPRICATB AND GARB FOR YOUR BODY
The s e c o n d p h a s e o f w r e s t l i n g
is
to c a r e f o r i n j u r i e s
r e c e iv e d w h ile engaged In t h is a t h l e t i c 3 p o r t . v e n tio n o f a v o id a b le
The p r e
i n j u r i e s and t h e c a r e o f i n j u r i e s
r e c e i v e d a r e an i m p o r t a n t p r o b le m i n t h e c o n d u c t o f t h i s sp o rt.
T h is
ta k e s a c o m b in a tio n o f s a f e t y
s p o r t s m a n s h i p , and w i s e a d m i n i s t r a t i o n . i o n o f t h e c o a c h and a t h l e t e
tec h n iq u e,
The f u l l c o o p e r a t
is n ecessary.
For an e n j o y
a b l e s e a s o n b e s u r e t o h a v e a h e a l t h y b o d y and im m e d ia te care fo r in j u r ie s .
35
CHAPTER 4 .
SOUND BODY
HOW TO PREVENT AND CARE FOR THE ORDINARY INJURIES
A.
MOTIVATIONS:
R ew ard s t h a t a r e g a i n e d b y p r e v e n t i o n
and p a r e o f t h e common i n j u r i e s ..in w r e s t l i n g . 1.
HEALTH:
The l e s s number o f o r d i n a r y i n j u r i e s y o u
e n c o u n te r th e h e a l t h i e r you w i l l b e , 3,
ENJOYMENT:You w i l l e n j o y t h e s p o r t m ore do n o t
3.
INJURY:
if
you
have to c o n t i n u a l l y w orry a b o u ti n j u r i e s . Take c a r e o f t h e s m a l l i n j u r i e s and
y o u w i l l p r e v e n t th e m a jo r o n e s . 4.
INTEREST:
I f c o n t i n u a l l y ham pered by i n j u r i e s
i n t e r e s t o f th e w r e s t l e r w i l l w ane, B,
DIRECTIONS: M eth o d s o f p r e v e n t i o n and c a r e o f i n j u r i e s , i.
3.
BURNS:
How t o a v o i d m at l a c e r a t i o n s ,
a.
Wear s w e a t c l o t h i n g w h i l e w o r k i n g o u t .
b.
Have c o v e r i n g s o r p a d s on y o u r k n e e s
BURNS: a.
and e l b o w s .
How t o c a r e f o r m at b u r n s .
When f i r s t r e c e i v i n g a m at b u rn w a sh i t l y w i t h s o a p and warm w a t e r .
b.
F o l l o w w i t h an a l c o h o l w a s h .
c.
A p p ly a d r y s u r g i c a l p o w d e r .
thorough *
26
d.
Cover w ith a s t e r i l e
b a n d ag e t o p r e v e n t s e c o n d
ary in fe c tio n . e.
C over a l a r g e
b u rn w i t h a m i ld s a l v e ,
in ste a d
o f pow der, to p r e v e n t a la r g e c r u s t y s c a b , w h ic h r e t a r d s h e a l i n g . f.
U se t i n c t u r e o f b e n a o in a s
it
i s an e x c e lle n t
a n t i s e p t i c and t o u g h e n s t h e s k i n . g.
N e g l e c t a mat b u rn and i t p o iso n in g ,
3.
IMPETIGO;
i n b lo o d
t h e n a p h y s i c a n m u s t be c o n s u l t e d .
How t o p r e v e n t f u n g u s i n f e c t i o n .
a.
Have c l e a n s w e a t c l o t h i n g o n c e
b.
C le a n m a ts a r e e s s e n t i a l .
o.
Do n o t w r e s t l e when s k i n i s
d.
I n s p e c tio n o f w r e s t le r s fo r i n f e c t io u s sk in is
4.
can r e s u l t
in fe c te d .
a g rea t h e lp .
IMPETIGO; a.
a w eek.
How to t r e a t I m p e t i g o .
C le a n s u r r o u n d i n g and i n f e c t e d a r e a w i t h a m er cu ric c h l o r i d e s o l u t i o n .
b.
A f t e r r i n s i n g and d r y i n g a p p l y an am m on iated o in tm e n t.
c.
I f i n th e f a c e do n o t s h a v e u n t i l e
i t h a s b ea n
c le a r e d . d.
When am m oniated o i n t m e n t n o t a v a i l a b l e m e r c u r i a l o i n t m e n t may be u s e d .
a n y known
27
e.
Have t h e a b o v e p r o c e d u r e r e p e a t e d a t l e a s t o n c e a d a y and t w i o e a d a y i s
a d v isa b le u n t i l a l l
s i g n s o f c r u s t i n g and o o z i n g o f t h e v a r i o u s a rea s has s u b s id e d . f.
Be c a r e f u l n o t t o a p p l y a n a g g r e s s i v e n e s s o f t r e a t m e n t o v e r and a b o v e th e r e q u i r e d m e a s u r e s , as
g.
t h i s may c r e a t e a n i r r i a t i o n o f t h e a k i n .
C o n su lt a p h y s ic a n i f
t r e a t m e n t s do n o t seem
t o do a n y g o o d and t h e i n f e c t i o n c o n t i n u e s . 5.
BOILS: a.
How to p r e v e n t
sk in in f e c t io n .
B o i l s a r e du e t o t h e g e n e r a l c o n d i t i o n o f th e body.
b.
Some p e o p l e h a v e b o i l s and o t h e r s do n o t , may be due to l a t t e r has c e lls fore
6.
BOILS: a.
to
th is
th e f a c t
t h a t t h e b l o o d o f th e
th e a b i l i t y
to b r i n g e n o u g h w h i t e
th e l o c a l a r e a to k i l l
th e germ s b e
t h e y become Imbedded i n t h e i r new h o m e s . How t o f i x
sk in i n f e c t i o n .
C le a n t h e b o i l and s u r r o u n d i n g a r e a w i t h a n t i sp e c tic .
b.
P r e p a r e a g a u z e pad t o c o v e r t h e b o i l ,
th en
c o v e r i t w i t h an a n t i s p e c t i o w i t h d r a w in g pow er.
c.
Hae a m oist ointment to permit the sk in on top
m
t o s o f t e n and s t r e t c h , t h u s r e l e l v i n g a g r e a t d e a l o f p a in . d.
S o fte n in g o f
th e s k i n w i l l a l s o a l l o w
to open o f i t s i t w ou ld i f e.
th e b o i l
own a e e o r d and much s o o n e r t h a n
t h e s k i n had b e e n l e f t d r y .
When t h e b o i l d o e s n o t o p e n o f i t s h a v e a p h y s i c a n l a n c e and c l e a n s e
own a c c o r d it.
B y no
m ean s s q u e e z e i t . f.
A f t e r th e b o i l opens c le a n s e a n tisp e c tic
g.
so lu tio n !
th e n r e p e a t th e tr e a tm e n t.
I f a s e r i e s o f b o i l s a p p e a r and a l l e f f o r t s t o s t o p them f a i l ,
7.
i t w i t h a warm
c o n s u lt a p h y sic a n .
SOURCES FOR THIS CHAPTER:
B ook s t h a t may be u s e d f o r
a d d it io n a l in fo r m a tio n . a.
C ram er, C . , C ra m er, F . , and B o u g h t o n , 1 . L . : A T r a i n i n g Room M a n u a l.
C ra m er’ s o f G a r d n e r ,
K ansas, 1945. b.
S t o n e , H. A . :
W r e stlin g .
F r e n tie e -H a ll,
I n c .,
New Y o r k , 1 9 4 5 . o.
The O f f i c a l NCAA W r e s t l i n g G u i d e .
A. S . Barnes
and C o . , New Y o r k , 1 9 4 5 - 1 9 4 6 . 0.
ACTIVITY ASSIGNMENTS:
M eans t o h e l p y o u k e e p y o u r b od y
c le a n . 1.
CARE:
R e n d e r m in o r f i r s t a i d o n team m a t e .
29
2, D.
PREVENTION:
EVALUATION:
Do e good warm up e x e r c i s e .
Check: u p s t o s e e i f
y o u r bod y c l e a n and a v o i d 1.
MULTIPLE CHOICE:
you t r y i n g to keep
in ju r ie s.
P l a c e t h e number o f th e b e s t
answ er i n th e p a r e n t h e s i s , a.
( )
One o f t h e b e s t ig o
is
to :
w a y s t o h e l p p r e v e n t im p e t
(1)
on ce a w eek,
Wash y o u r s w e a t c l o t h i n g
(fi)
Wash y o u r s w e a t c l o t h
i n g o n c e e v e r y two w e e k s .
(3)
Wash y o u r
sw e a t c l o t h i n g once e v e r y m on th .
(4)
N e v e r w a s h them d u r i n g t h e s e a s o n .
b.
( )
When a w r e s tle r a llo w e d
to w r e s tle :
th e f i r s t
trea tm en t.
a f t e r th e f i r s t d iffe r e n c e . o.
{ )
has a b o i l he should be
(4)
(1 ) (2)
One w e e k a f t e r Two w e e k s
treatm en t.
(5)
M akes no
N ot u n t i l he i s
I n t r e a t i n g a b o i l you s h o u ld :
h e a le d ,
(1)
Squeeze i t to g e t the core o u t.
{2}
Let
i t open by i t s s e l f , or se e a p h ysican . (3 )
L ance i t y o u r s e l f .
(4)
Leave i t
a lo n e • 2.
RATING SCALE: q u a lify .
P l a c e a n X i n t h e s p a c e w h ic h y o u
30
You t a k e im m e d ia t e c a r e o f a l l i n j u r i e s . Wash s w e a t c l o t h i n g e v e r y w e e k . Show er a f t e r e v e r y w o r k o u t . Do n o t w r e s t l e when y o u h a v e s k i n i n f e c t i o n . L e a v e y o u r m at b u r n s go w i t h o u t t r e a t m e n t .
31
CHAPTER 5 .
SERIOUS
INJURIES
HOW TO CARE AND PREVENT
THE INJURIES
THAT ARE DANGEROUS
A.
MOTIVATIONS:
R ew ards t h a t a r e g a i n e d b y t h e p r e v e n t i o n
and o a r s o f s e r i o u s b o d i l y i n j u r i e s . 1.
COMPETITION:
The p e r s o n who d o e s not* h a v e c r ip p l- *
i n g I n j u r i e s w i l l be a b e t t e r w r e s t l e r . 2.
ACTION:
A w r e s t l e r who i s n o t i n j u r e d w i l l g e t t o
be i n m ore m e e t s . 3.
ASSURANCE:
The a t h l e t e who h a s n o t had a b r o k e n
bone o r i n j u r e d m u s c l e w i l l n o t h a v e t h e f e a r o f r e in j u r in g a ten d er s p o t . B.
DIRECTIONS:
M e th o d s o f p r e v e n t i o n and p a r e o f c r i p p l i n g
in ju r ie s. 1.
BREAKS AND DISLOCATIONS:
How t o p r e v e n t b r e a k s and
d is lo c a tio n s. a.
D u r in g w o r k o u t s do n o t u s e i l l e g a l
h o ld s.
b.
When y o u a r e w r e s t l i n g i n p r a c t i c e
do n o t t r y
t o i n j u r e y o u r tea m m a t e . is e. 2.
I f t o o mueh p r e s s u r e
b e i n g p u t o n a j o i n t o r m u s q le a t o p I m m e d i a t e l y ,
Do n o t w r e s t l e i f y o u a r e I n j u r e d .
BREAKS AND DISLOCATIONS: d is lo c a tio n s.
How t o c a r e f o r b r e a k s and
32
a.
Stop immediately upon injury*
b.
C a l l t h e c o a c h or t r a i n e r .
o.
K eep t h e
i n j u r e d man warm and c o m f o r t a b l e a s
p o a a ib le •
3.
d.
Do n o t move h im m ore t h a n i s
e.
Summon a physican and have him t r e a t the in ju r y .
CAULIFLOWER EAR: a.
necessary.
How t o Keep y o u r e a r fro m i n j u r y .
A v o id s u c h h o l d s a s t h e h e a d l o o k and h e a d sisso r s.
b.
Do n o t u s e m a n e u v e r s w e re t h e h e a d i s
scu ffed .
c.
Wear a s o f t head gear with sponge rubber ear p ro tecto rs. (1)
I f h e a d g e a r i s n o t a v a i l a b l e , g e t two p i e c e s o f s p o n g e r u b b e r and o u t h o l e s f o r th e e a r s ,
(2 )
t h e n t a p e them t o t h e h e a d .
T h is r u b b e r w i l l p r e v e n t p r e s s u r e o r blow th at cau ses c a u liflo w e r e a r s .
4.
CAULIFLOWER EARS: a.
How t o t r e a t e a r i n j u r i e s ,
R e l i e v e th e s w e l l i n g a lr e a d y fo rm ed . (1)
Im m e d ia te r e m o v a l o f b lo o d i s n e c e s s a r y .
(2)
A p h y s i c a n draw s t h e b lo o d w i t h a n o r d i n a r y h y p o d e r m ic n e e d l e and s y r i n g e .
(3)
Some f r e s h l y i n j u r e d e a r s c a n be t r e a t e d w ith g r e a t s u c c e s s ,
f i r s t a p p ly a l i t t l e
v a s e l i n e o v e r th e s u r f a c e ,
t h e n mas s a g e
m ild ly . (4 )
S m a ll c a u l i f l o w e r e a r s w i l l resp on d th is
t r e a t m e n t , b u t s e v e r e e a s e s m u st be
trea ted b.
to
by a p h y s ic a n .
A v o id a n ce o f f u r t h e r i n j u r y u n t i l th e a f f e c t e d p a r t h a s had a c h a n c e t o r e t u r n t o n o r m a l i s n e c e s s a r y f o r s u c c e s s f u l c o m p le tio n o f th e trea tm en t» (1 )
T y p ic a l c a u lif lo w e r ear i s
ca u se d by
p r e s s u r e o r a blow t o th e e x t e r n a l e a r . (2 )
The s k i n c o v e r i n g t h e c a r t i l a g e e a r becom es s e p a r a t e d from i t , a b liste r fille d
o f th e and s o r t o f
w i t h b l o o d and f l u i d
is
form ed, e.
I f an e a r h a s a lr e a d y rea c h e d
th e
ty p ic a l
c a u l i f l o w e r s t a g e , h a r d , d e f o r m e d , and h i d l o u s , c a n be r e p a i r e d and b r o u g h t v e r y n e a r l y , n o t,
to norm al c o n to u r s th ro u g h th e s e r v i c e s
o f a c a p a b l e and e x p e r i e n c e d p l a s t i c SPRAINS: a.
su rgeon.
How t o n u r s e w r e n o h l n g s .
A f t e r a s p r a in has occu red
im m e d ia te ly a p p ly
i c e c o ld a p p lic a t io n s f o r tw en ty m in u te s. is
if
th e a n k le p la c e
in a bu ck et o f i c e .
If it
34
b.
F o llo w
t h i s w i t h a l t e r n a t e h o t and c o l d , p a c k s ,
a l w a y s f i n i s h i n g w i t h a c o l d p a ck * c.
H e a t and r e a t a r e r e q u i r e d
fo r a q u ick r e
covery* d.
L i m i t am ount o f m ovem ent * t h i s n e e e s s a r y fo r fe a r o f r e in ju r y *
e.
U se a d h e s i v e
t a p e , a good i m m o b l i z e r ,
f.
T r e a t t r o n l i g a m e n t s a t t h e e lb o w l i k e a n y o t h e r sp ra in *
g.
I f knee lig a m e n ts a re in ju r e d
it
is
u a a lly
on t h e o u t s i d e and i s n o t a s e r i o u s m a t t e r . (1)
Tape t h e l e g s o i t se r io u s
(2 )
I f th e
(3)
e x t e n d e d and i f
s h o u l d s t a y i n bed a fe w d a y s . in ju r y occu rs to th e in s id e o f
th e knee i t sh o u ld
is
i s s e r i o u s and a p h y s i c i a n
be c o n s u l t e d *
Perm anent d i s a b i l i t y can r e s u l t i f is
th e knee
n o t ta k e n c a r e o f a s so o n a s th e in j u r y
occu rs.
Do n o t w a i t t h i n k i n g t h a t i t w i l l
h e a l by i t s e l f . 3*
BRUISES; a*
How t o m e d i c a t e s u r f a c e
in ju r ie s .
A p p ly an i c e p a ck to t h e a r e a b r u i s e d . T h i s h e l p s r e d u c e t h e s w e l l i n g and h e m o r r h a g e th at occu r.
b.
H ot and c o l d a p p l i c a t i o n s
used i n t r e a t i n g
s p r a i n s s h o u l d be a p p l i e d . c.
C o v e r t h e i n j u r e d a r e a w i t h A n a l g e s i c Balm pack:.
d.
P u t t h i s on to g i v e
t h e much n eeded, lo w temp
eratu re h e a t. e.
Leave p a ck on f o r a t l e a s t s i x h o u r s .
f.
W a lk in g a r o u n d , s i t t i n g d o w n , and m ovem ent o f m u s c l e s u n d e r th e b an d a ge make i t a s e l f m a s s a g in g bandage.
g.
Remove t h e b a n d a g e c a r e f u l l y and i f n e e d e d p u t m ore balm o n th e b r u i s e , u s i n g t h e same co tto n .
h.
A f t e r a fe w d a y s th e a f f e c t e d m u s c l e c a n be m a s s a g e d l i g h t l y a rou n d t h e I n j u r y , b u t n o t over i t .
RIBSs a.
How t o b in d p u l l e d r i b s .
Have t h e
i n j u r e d man s t a n d o r s i t i n a p o s i t i o n
w here th e s t r a i n
is
r e lie v e d .
b.
S u p p o r t h i s arm o n t h e i n j u r e d
o.
S t a r t t h e t a p e a t t h e b a c k b o n e and p u l l i t across
sid e .
t h e b a c k and o v e r t h e i n j u r e d r i b a r e a
to a p o in t o f th ree
to s i x
c e n te r f r o n t o f th e body.
in c h e s p a s t th e
36
d.
Have t h e man e x h a l e w h i l e p u t t i n g o n t h e t a p e .
e.
P a s s t h e f i r s t p i e c e o f t a p e a h o u t two i n c h e s above th e
f.
in ju re d a r e a .
Lap e a c h s u c c e s s i v e p i e c e o f t a p e a b o u t o n e * in c h o v e r th e b ottom o f th e p r e c e d in g p i e c e of
g.
ta p e.
C o n t in u e w i t h s t r i p s o f t a p e u n t i l t h e l a s t p ie c e p a sses a t le a s t in ju r e d
two i n c h e s b e lo w t h e
area.
h.
R e q u ir e f o u r w e e k s o f r e s t .
i.
Tape up t h e i n j u r e d a r e a f o r
th e f i r s t
w ork o u t s a f t e r t h e w r e s t l e r s t a r t s j.
C o n su lt a p h y s ic ia n i f
th ere
is
few
t o work*
any d ou b t to
t h e e x t e n t o f th e i n j u r y . 8.
SOURCES FOR THIS CHAPTER;
B ooks t h a t may be u s e d f o r
a d d it io n a l in fo r m a tio n . a.
C r a m er , C . , C ram er, P . , and B o u g h t o n , L . L . : A T r a i n i n g Room M a n u a l.
C r a m er f s o f G a r d n e r ,
K ansas, 1945, b.
S t o n e , H. A . :
W r e stlin g .
P r e n tic e -H a ll, I n c .,
New Y o r k , 1 9 4 5 c.
The O f f i c i a l NCAA W r e s t l i n g G u i d e .
A. S . B arnes
and C o . , New Y o r k , 1 9 4 6 - 1 9 4 7 . C.
ACTIVITY ASSIGNMENTS;
Means t o h e l p y o u p r e v e n t and c a r e
37
f o r th e d a n g ero u s i n j u r i e s . 1.
PRSVEHTIOF:
2.
CARS:
Bo a g o o d w a rn up e x e r c i s e .
R e n d er m a jo r f i r s t a i d
t r e a t m e n t t o a team
m ate • P.
EVALUATION.
C h eck upa t o d i s c o v e r i f y o u know how t o
p r e v e n t and c a r e f o r t h e c r i p p l i n g i n j u r i e s . 1.
TRUE-FALSE:
a.
T
F
{)
( )
P l a c e an I
i n th e c o r r e c t p a r e n t h e s i s .
When a person d i s l o c a t e s a j o i n t t a k e him t o t h e c o a c h e s o f f i c e *
b.
(}
( )
S e v e r use a headgear a s i t d oes n o t h e lp
c.
()
( )
to p r e v e n t c a u l i f l o w e r e a r s .
H eat i s
good f o r s p r a i n s
i n th e
p rocess o f h e a lin g , d.
()
( )
B r u i s e s n e v e r n eed a n y a t t e n t i o n .
e.
()
( )
P u lle d r ih s
imm ediately.
s h o u l d be t a k e n c a r e o f
38
CHAP TIB 6 .
DIET
HOW TO EAT
A.
MOTIVATIONS: X*
R ew ards g a i n e d b y u s i n g c o r r e c t