eloped chest and back. As will be seen later on, the
strain on the dorsal muscles is practically what lifts the man over the
bar. This sounds very much like lifting one's self up by the
boot-straps, but it is nevertheless correct. The leg exercises are
simple. There are two kinds. One is to lift yourself up on your toes.
Start in by doing it about twenty-five times every day for a week; then
increase the number until you get up to about three hundred times. An
expert high-jumper can lift himself five hundred times without great
fatigue. The second exercise is the "frog motion." This consists of
placing the heels near together and of squatting and rising. Do this a
few times only, to start with, and gradually bring yourself to the
hundreds. Exercise the chest, as I have said before, with weights and
dumbbells. Strengthen the back by bending over with the legs stiff, the
arms thrown out in front until the finger-tips touch the floor easily.

The jumping costume should consist of a jersey suit rather than of a
linen blouse and trousers, because the knit goods cling to the form and
keep the muscles warm. The trousers should never reach the knees, which
have to be kept free. The feet are encased in shoes made of
kangaroo-skin, laced in front like running shoes, and are worn without
socks. The left shoe is made several ounces heavier than the right, and
is about twice as heavy as a sprinter's foot-wear. The heel is made of
quarter-inch sole leather, and has two spikes. Some men jump with one
spike in the middle of the heel, but this is very bad, because when the
jumper alights his heel bone pounds on the spike and soon raises a stone
bruise. If you have two spikes fixed at the extremities of diagonals
drawn through the centre of the heel this bruising is easily avoided.
There are no spikes on the heel of the right shoe, but the heel itself
is made slightly thicker. In the toes of both shoes there should be six
spikes.

A great many athletes who have gone in for high jumping have abandoned
the sport after a few weeks of training because of sore heels. They
should remember that the heel must be toughened as well as the other
muscles, but as soon as it begins to feel sore, rest until it is in good
condition again. A good way to avoid soreness of the heel and ankle is
to keep that part of the foot thickly painted with iodine all the time.
Keep the ankle absolutely black for several months, until the muscles
there have become so