A training manual for the high school athlete

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A TRAINING* MANUAL FOR THE HIGH SCHOOL ATHLETE

A Project Presented to the Faculty of the School of Education The University of Southern California

In Partial Fulfillment of the Requirements for the Degree Master of Science in Education

by Charles 0. Moore June 1950

UMI Number: EP45979

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'SO This project report, written under the direction of the candidate’s adviser and approved by him , has been presented to and accepted by the Fac u lty of the School of Education in p a rtia l fu lfillm e n t of the requirements f o r the degree of M a s te r of Science in Education.

Date.....................................................................

Adviser

D e an

May 25, 1950 Permission to use water color illustrations has heen granted for this project.

Committee Chairman

il

TABLE OF CONTENTS CHAPTER

PACE PART I. OVERALL TRAINING HOW TO CONDITION YOURSELF FOR ALL ACTIVITIES

1. 2.

S. 4.

ALERT PLAY; HOW TO KEEP YOURSELF IN MENTAL SHAPE THROUGH REST AND R E L A X A T I O N .............

2

PERSONAL HEALTH: HOW TO MAINTAIN PHYSICAL CONDITION THROUGH PREVENTION OF ILLNESS AND ACCIDENTS . . . . . . . . . ...............

11

TRAINING TABLE: HOW TO EAT AND DRINK YOUR WAY TO TOP PERFORMANCE...........

22

CASUALTY LIST: HOW TO SPEED YOUR RECOVERY FROM AILMENTS COMMON TO ATHLETICS .............

34

PART II. MAJOR EVENTS HOW TO TRAIN FOR THE MAJOR HIGH.SCHOOL SPORTS 5.

GRIDIRONMAGIC:HOW TO EXCEL IN FOOTBALL THROUGH PROPER CONDITIONING ............... 49

6.

MAPLEWOOD ANTICS: HOW TO CONDITION YOUR BODY FOR BASKETBALL.................

64

OLYMPIC CANDIDATES: HOW TO TRAIN FOR THE VARIOUS TRACK AND FIELD EVENTS .................

77

FUTURE YANKS: HOW TO MASTER THE TRICKS OF BASEBALL THROUGH TRAINING . . .................

100

7. S.

BIBLIOGRAPHY

•'........... U S

ill

LIST OF EXHIBITS EXHIBIT

PAGE

A.

The Paddy Gake . . .......................... . .

50

B.

The Boll and Sit Through.........

52

G.

The S i t ^ U p s ..................................

54

B.

The Pincer M o v e m e n t ..........................

56

E.

Exercises for the Knees

58

F.

The Grass D r i l l ............................ . .

60

G.

Abdominal Exercises

78

♦......................

. . . . . . . .

..........

.

H.

Agility E x e r c i s e s ............................

80

I#

The Sprinting Starts.........

82

J.

Bunnlng F o r m s ...........

85

K.

Baton Passing Techniques . . . .................

90

L.

Broad Jumping Form

............

93

M.

Tagging the Runner..................

112

iv

IHTRODBCT ION In the field of high school athletics there seems to he a lack of material written on the student level that gives a clear insight into the problems of training for the sports.

There are to be found many books dealing with the

techniques of playing the game, the mastery of the funda­ mental aspects, etc.

It is hoped that a manual dealing with

the various questions of condition for the major high school sports will be a helpful contribution to the field of high school coaching. Outstanding coaches throughout the United? States have written books concerning the techniques of playing football, basketball, and baseball.

Excellent books are available on

training for the track and field events.

The books, for the

most part, are directed to coaches and deal briefly with the training aspects of the sports. Crisler, in Modern Football, shows a fine coverage of the techniques of the football game, but little is shown of the conditioning phase.

Killinger*s Football covers the

various phases of football play, but again nothing is found dealing with training for the game. Bean1s Progressive Basketball devotes one chapter to the training and conditioning for basketball.

Hupp1s

Championship Basketball contains a chapter on diet for the basketball player.

V

Conger1s Track and Field deals extensively with the training and conditioning for track and field events.

An

excellent book, Baseball, by Coombs, deals with the finer points of playing baseball, but attempts no overall train­ ing program for the player* Numerous articles appear in various publications deal­ ing with the techniques concerned in eoachlng and playing, but the training articles are primarily concerned with some particular phase of a sport. The approach of this manual is along the lines of a gen­ eral coverage of the training problems concerning the high school athlete and his participation in the major high school sports* Part I covers the training problems common to all sports. The contribution that rest and proper diet make to mental condition is shown.

The problem of the diet for all sports

and its Importance is explained.

A chapter deals with the

athletic injuries common to all sports, and the methods of prevention and treatment are pointed out*

The importance

of personal health to the athlete is presented.

The con­

tribution which good health makes to the athlete in the way of good performance is emphasized. Part II deals with the various training pointers with regard to the particular sport.

Football, basketball, track

and field, and baseball are discussed respectively.

Vi

The manual is written in such

a manner that thehigh

school athlete can easily see and grasp the fundamental mean­ ing of training and the part it plays in his development as an outstanding athlete.

The student can read and quickly

understand the reasons for training and conditioning for all sports. Students in four high school physical education classes were requested to Indicate problems or questions in their mind as to the reasons for training in any sport. of questions were collected in this manner.

Hundreds

The chapters

of the manual were organized to meet the needs of the students.

An effort was made to answer all questions.

The

questions were first divided into several categories such as diet, exercise, training rules, etc.

Out of this

division the eight chapters of the manual emerged. It is believed that through an understanding of the techniques of training the high school athletes will realize its necessity.

The rigorous conditioning routine the

athlete goes through in preparation for sports is usually looked upon by the athlete as a dull, monotonous grind.

The

problem can be made somewhat easier if the student under­ stands why he trains and the rewards he receives from training. . The? coach will be able to put his conditioning program over with ease and effectiveness when the athletes realize

vii

the rewards they receive from training. The entire manual has as its purpose the motivation of the high school athlete towards honest and faithful training for whichever sport he may select*

A secondary purpose is

to make the job of conditioning his squad easier for the coach, through an understanding by his players of what con­ ditioning really is and the rewards they will receive through intelligent and faithful training.

viii

PREFACE TO COACHES The problems of conditioning the athletic squads in our present day high schools seem to have taken a turn for the worse*

A survey conducted among four different high

school physical education classes indicates a lack of understanding or realization on the student1s part as to Just why he trains, and toward what alms he is working* The present manual is Intended to make this situation easier for the high school coach through the furthering of two aims:

(l) to show the high school athlete how to train

for various events or sports, and (2) to show the athlete why he is required to train.

These aims could never be

completely covered or presented in a manual of this size* Therefore there have been indicated bibliographical refer­ ences for additional reading for hints and methods that may be used in coaching* It is hoped that the high school coach, by making this manual available to his athletes, will profit through better conditioned squads*

lx

PREFACE TO STUDENTS Would you walk Into the wilderness in which you expected to encounter wild animals, without taking with you a weapon with which to defend yourself against these same animals? The athlete who goes into sports and expects to make the team, without first understanding the reasons and the methods for training, will he much in the same boat as the person who walks into the wilderness unarmed* This manual Is intended to give you a clear insight into the reasons for training, as well as the technical *know-how” to enable you to develop into an outstanding performer in the sport of your choice* What better time is there for you to start getting smart with your athletic training, than now, while you are in high school?

You still have time to develop into an outstanding

player if you start now.

It is hoped that this manual will

answer your questions as to conditioning and give you some valuable tips on training for the various sports*

Good luckl

1

PART I. OVERALL TRAINING HOW TO CONDITION YOURSELF FOR ALL ACTIVITIES The athlete who waits until the

opening day of practice

to get into shape will find himself left at the post when the coach begins to select the starting line-up*

The outstanding

athletes of our country today train the year around t© stay in condition so that their performance will be up to cham­ pionship level*

You must expect to contribute to your physi­

cal condition even though the season is not upon you*

Whether

in or out of season, there are a number of things that are pertinent to the young athlete and his physical condition* The proper methods by which you can keep yourself in condi­ tion for all sports are very important to you as an athlete. Would you like to aid your conditioning program when you aren1t on the practice field by doing all in your power to get

into shape?

four chapters*

If so, you may find the answers in thenext

2

CHAPTER I. ALERT PLAY HOW TO KEEP YOURSELF IN MENTAL SHAPE THROUGH REST AND RELAXATION A.

MOTIVATION? 1.

Ways that you will benefit from relaxation*

SHARP GAME:

You will perform better in your sport

If you are In a relaxed frame of mind. 2.

FIRST TEAM:

Athletes who are alert will most likely

beat out the ones who are not in good mental shape. 5.

HAPPY HOME LIFE:

The sharp, alert student enjoys

better all around condition and will enjoy living and working in his home. 4.

GOOD GRADES:

Players who are non the beam” mentally

will be ableto do better work in their classes.

B.

DIRECTIONS:

Methods by which you can prevent staleness in

your performance. 1.

SLEEP:

How to reach your peak for the big game.

a.

Get at least nine hours of sleep each night.

b.

Establish regularity in your sleep schedule,

e.

Avoid open windows through whieh street noise may enter your room.

d.

Pull shades to keep any street light out.

e.

Make sure your bed is comfortable and the mattress is not too soft.

f.

Change bed linens at least once each week.

g.

Seeure a pillow that isnft too large and is fairly soft.

3

2.

BOOKS: a*

How to read your way to top shape.

Secure hooks for your personal library that Interest you.

b. Limit your reading periods to not over two hours per day. e.

When reading, assume a comfortable, upright position.

d. Make sure you have sufficient light. e. Avoid books or magazines with fine print. f. Select books that are foreign to the sport you are participating in, for reading the night before the game* g.

Use reading to pass the time while you are under­ going long periods of heat treatment for an injury.

h.

Make friends with a good book when you are worried about the game.

3.

SHOWS: a.

How to enlist the movies for your side.

Select shows that you will enjoy.

b. Attend not over one show each week duringthe season. e.

Don1t sit too close to the screen, because of the danger of eye strain.

d.

Attend early shows so that your rest schedule will not suffer.

e.

Pick comedies for your show as often as possible.

f.

Schedule your show for the night before the game.

4

g.

Watch for news reels showing action shots of the sport in which you are interested.

4.

PORE:

How to drive the staleness from you on the golf

course# a.

Play a round of golf on the day following the game, providing you have no injuries you might make worse.

b.

Visit a miniature golf course occasionally for a little recreation.

c.

fry your skill on the driving range.

d#

Use the pitch and putt courses to sharpen up your game, and release nervous tension.

e. Avoid playing to the point that you are very tired. f. Try a game of golf when you are worried about your performance in another sport# 5#

SPLASH: a*

How to swim your way to top shape#

Go for a swim in

your favorite pool when you are

worried about the coming game, b#

Avoid swimming over once each week,

c. Swim only for periods of never over fifteen minutes. d#

Never swim the day of the game,

e# Refrain from too

much diving at any time during

the season. f. Bon1t try new dives from the board, because of the danger of injury to your back.

5

g.

Always practice water safety; a drowned athlete cannot score field goals, or run for touchdowns.