Japanese Physical Training/4
CHAPTER IV
EXERCISES THAT DEVELOP THE LEGS—THE INCIDENTAL BENEFIT TO THE ARMS
While the development of the portion of the body from the waist to the shoulders, and including, of course, the rigorous training of the arms, is considered by Japanese trainers as being of prime importance, only a few days are spent in the jiu-jitsu school before the student is taught how to strengthen his legs.
In the leg exercises, as in the arm work, the resistant principle is the one employed. In all feats the man who is "attacked" yields gradually to the pressure of his "assailant." It matters not which of the contestants is the stronger; the one on the defensive should yield by degrees, yet with such reluctance that all the muscles put into play by either of the antagonists are thoroughly exercised, and as severely used as may be done without causing any physical distress to either.
First of all of the leg exercises directed in the average jiu-jitsu school is the one now to be described. The contestants seat themselves on the floor, or on the ground, facing each other. The legs are extended forward. The trunk of the body is erect, with the palms of the hands pressed against the ground or floor. In this work much support must come from the hands and arms. One man places the flat of his right foot against the flat of the other's left foot. At the start the heels of both rest upon the floor. Next, very slowly, each man raises the engaged foot as high as possible. All the while the greatest pressure possible is maintained.
It is the object of each contestant to apply the pressure of his own foot to such an extent that he forces his adversary over on his back. At the outset it is much better to use this work along purely resistant lines, allowing each to gain the victory in turn. After a while this sport—for such it becomes—may be varied, when the strength of the contestants is about 
LEG RESISTANT EXERCISE.
Neither the old Japanese samurai, nor their descendants of to-day, believed in any superiority of one side of the body over the other. The left arm and left leg receive as careful attention as do the limbs of the right side.
Next in order comes the feat in which the opponents seat themselves on the floor in the same position as in the last exercise. In this instance, however, the ankles of the two right feet, or of the two left feet of the men are pressed against each other on the inside of the leg. Braced by the supporting hands and arms, as in the last task, the men slowly raise the engaged feet. When the feet have been raised to the highest point at which the men can comfortably sustain themselves one antagonist tries to throw his opponent on to his side. At first this work should be thoroughly resistant, with no effort in the way of muscular competition. One opponent, and then the other, should be allowed the victory, though not without fairly stubborn resistance from the one on the defensive. In time it will be found well to gain variety by occasionally making this feat a rigid test of strength and of endurance.
When these ankle exercises have been practised and mastered, the two exercises that follow in the jiu-jitsu course are easily understood. In the next work the contact is the same, except that the insides of the forelegs, halfway between ankle and knee, are brought into contact. The same manœuvres as in the ankle work are employed. After that the knees are brought together, and contest ensues in like fashion.
When the upper leg is to be strengthened one of the best of the Japanese exercises is based on the "struggle" already described. The opponents, with arms extended horizontally sideways, clasp hands as in the "struggle." But in this instance neither chests nor abdomens should be in contact. If the work is undertaken for the benefit of the right leg each contestant stands with his right side opposite, and nearly on a line with, the right side of the other. Then the right leg of each is crossed on the inside as high up as possible. One adversary tries either to swing the other around to the left, or else to place him upon his back. While the arms and hands must be employed to some extent, the greatest pressure should not be exerted there. The object of the work is to develop the upper leg; and when all of the muscles of the upper leg are not brought into play so thoroughly that both students are aware of the muscular tension, then the exercise has not been properly performed. This is one of the feats of jiu-jitsu most difficult of comprehension by the average student. Perhaps for this reason, and certainly because of its importance, the exercise should be persevered in until the learner discovers that the muscles of the upper leg have been greatly strengthened.
In a later chapter, wherein aggressive tricks of combat are described, will be found a description of the manner in which a foe is defeated by seizing the lapels of the coat and bringing the sleeves down close to the elbows. This performance is employed before the "fighting" stage of jiu-jitsu is reached by the Japanese student. It is extremely useful in the development of the back of the upper leg, but almost equally so in the hardening of the other muscles of the body.
When the coat-sleeves have been brought down to a point just above the elbows throw the left side of the body against the left side of the opponent's body. Press the back of the left leg against the back of the adversary's left leg. The point of contact should be as close to the top of the leg of each man as is possible. The man who is attacking should try to bend his victim gradually backward to the floor. In this work it will be found that every important muscle of the engaged left legs of the opponents undergoes a developing strain. The right leg should be exercised in the same manner. To some extent other portions of the body, and especially the arms, are aided.
At first, it is needful only to follow the foregoing suggestions. Later on, the Japanese student is taught, when on the defensive, to bend his man so far backward that the fall to the floor is all but accomplished. Then the assailant must bring his victim back to an erect position through the aid of a quick upward jerk. In the beginning these two are the only tricks taught in this branch of the work. When instruction in fighting tricks commences, the opposing students are required to make tests of agility. The one who succeeds in lowering the other's coat-sleeves is required to throw his man to the ground, and to fall upon him, with the knee pressing against the victim's solar plexus.
Rowing is an accomplishment of comparatively recent date among the Japanese, but the samurai's descendants have taken to it with a vim. It may be considered, therefore, as an important addition to the Japanese methods of physical training. This sport will surely increase the general bodily strength of the most ardent Occidental disciple of the ancient physical science of Dai Nippon, Swimming has been ever a favourite sport with the Japanese.
Only a very few trials of the leg exercises described in this chapter are needed to show the beginner that, with some important variations, the work used for bringing the lower limbs to their highest pitch of strength and endurance is identical with that employed in making the limbs all that they should be in a thoroughly normal man or woman. In addition it will be discovered that all of the exercises for the leg bring the arm more or less into play.
There is one important phase of leg culture that is understood all the world over—walking! Our little brown friends of the Orient contend that there cannot be sufficient strength of the legs unless a few miles a day are made on foot. But they also contend that the resistant leg exercises are just as absolutely necessary to the development of a pair of legs that will stand the strain of what Occidentals would call more than normal work. Students in Japanese schools make frequent and long pilgrimages on foot to shrines and other points of historic interest. These journeys require many days of tramping. With their established record of superiority over all the men of other nations in marching, the Japanese soldiers—all of whom are trained in jiu-jitsu—have proved abundantly the great value of the resistant exercises with the legs.
It is at this stage that the Japanese student halts, so far as further instruction is concerned, for a considerable time. The exercises that have been suggested so far are considered as being sufficient in scope for the first few months of training. When the learner withdraws for rest to the side of the room, and as soon as his respiration is natural, he is advised to practise the exercise already explained for hardening the lower edge of the hand—not forgetting that the little finger should share in this. After this, if still waiting for the attention of his instructor, he practises those of the resistant hand, wrist, and arm exercises that may be used without an opponent.
It may be noted by the reader that the system of jiu-jitsu does not contain any specific exercises for the waist-line or for the abdomen. In the first place, the use of proper diet helps greatly to keep both abdomen and waist-line at their proper measurements. Nearly all of the exercises give added help. In the very few instances where it is necessary to reduce abdominal or waist-line measurements the student is ordered to stand erect, with hands placed over the hips, thumbs toward the back. Now he must bend rapidly forward as far as he can without bending the knees. He must recover to erect position just as rapidly. This is repeated until several movements have been executed. After an interval of deep breathing he bends in the same manner to the right; then to the left; at last he bends as far backward as possible, and recovers in the same manner as in the other exercises. None of these manœuvres should be repeated, at first, more than a few times. Deep breathing is expected to take place every time that the direction of bending is changed.