HOW TO GET STRONG
remaining firm on the floor, sustaining the entire weight. When the heels are as high as possible, hold them there a moment; then lower slowly till the whole foot is on the floor again; then rise as before; and so repeat twelve times twice a day the first week; and then twenty-five for the following week, continuing this. If this is not vigorous enough, after the first month, do fifty; it will be found that now this work is telling on the size, shape, and effectiveness of the feet and calves; and on the grace and springiness of the step itself. If any boy or girl wants to become a good jumper; or to get decided aid in learning to dance long and easily; he or she will find this a great help. If they even practise it for half an hour a day; but a few minutes at a time; they will be none the worse for it.
All the work thus far recommended here can readily be done in two minutes. Standing erect; with the arms still akimbo, and the feet as before; now bend the knees so as to stoop six or eight inches; then rise to the perpendicular, stoop again, and continue this six times, the feet never leaving the floor. This strengthens the knees; while the front of the thighs get the heaviest part of the work; though the leg below the knee is doing a good share. By the third week the number may be made twenty-five. If among the scholars there are some who are decidedly weak, twenty-five of these exercises is about the limit. For strong, hearty boys, twice as many will prove nearer the mark. After two or three months of twenty—five movements as described for every day; fifty might be tried once by all the pupils; to see whether it is too severe; and if not, then maintained daily at the maximum.
Thus far the feet have not left their particular posi-
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