I.

Cover Page (Title of the Sport, Name of the Student and Name of your Teacher)
II. Definition of Team Sports
A team sport includes any sport which involves players working together towards a
shared objective. A team sport is an activity in which a group of individuals, on the same
team, work together to accomplish an ultimate goal which is usually to win. This can bad
one in a number of ways such as outscoring the opposing team. Team members set
goals, make decisions, communicate, manage conflict, and solve problems in as
supportive, trusting atmosphere in order to accomplish their objectives. This can be seen
in sports such as hockey, football, American football, association football, basketball,
volleyball, tennis, water polo, lacrosse, rowing, rugby league, rugby union, cricket,
handball and many others. Every team sport is different. Some team sports are
practiced between opposing teams, where the players interact directly and
simultaneously between them to achieve an objective. The objective generally involves
teammates facilitating the movement of a ball or similar item in accordance with a set of
rules, in order to score points. This usually involves careful strategic planning, good
preparation, and a mental and physical toughness of each individual that is part of the
team. Team sports rely on all of the players working together equally in order to succeed
at the task at hand. Being part of a team sport requires that each athlete has  patience
and perseverance since the goals put forth to accomplish might take some time to meet.
This involves a good deal of dedication, hard work, and good leadership over that span
of time
III. Reflection about Team Sports

IV. History and Definition of the Assigned Sport

The history of distance running

Dating all the way back to 776 B.C., the first event of the first-ever
Olympics Games was a foot race. In 490 B.C., a Greek soldier named
Pheidippides is said to have run from Marathon to Athens, Greece—
roughly 25 miles—to deliver news of a military victory against the
Persians at the Battle of Marathon. (Not exactly having trained for the
extensive feat, the story goes that he keeled over and died immediately
afterward.)
Fast-forward to 1896, when organizers for the first-ever international
Olympic Games paid tribute to Pheidippides by holding a “marathon”
clocking in at 24.85 miles, spanning from Marathon Bridge to Olympic
Stadium in Athens. Although only nine out of 25 brave entrants finished
the race, it inspired the first-ever Boston Marathon the following year in
1897. It wasn’t until 1908, however, when the marathon was first
established as 26.2 miles at the London Olympics. Thirteen years later,
the International Amateur Athletic Federation officially declared the
marathon to be a 26.2-mile distance.

The running boom of the 1970s

Shortly after Kathrine Switzer—the first woman to enter the Boston Marathon—
made her mark, the running boom happened for the mass population. More and
more races, from 5Ks to marathons, popped up across the globe. Both the
Seattle and New York City marathons began in 1970, and in 1972, and the
Boston and Vancouver marathons paved the way for inclusivity by allowing
women to enter alongside men. In 1972, Team USA’s Frank Shorter won a gold
medal in the Marathon at the Munich Olympic Games. Televised to millions of
Americans, Shorter’s gold—the first for the U.S. since 1908—gave the people
hope that that they, too, could become champion distance runners.

As more options emerged for non-elite runners, races that were highly exclusive
began to feel more attainable. The average person who was willing to put in the
work necessary to cross the finish line was now able to cross the finish line.
Cash prizes became part of the equation. Sponsorships grew. Today, the largest
road race in America—the AGJ Peachtree Road Race in Atlanta—has more than
54,000 runners. Second to that is the TCS New York City Marathon, with just shy
of 52,000 runners.

A better training plan

“It’s long been understood that you can’t run hard every day and that gains in
fitness happen when we rest and adapt to the challenges of our workouts,” says
Gordon Bakoulis, coach for New York Road Runners and five-time qualifier for
the U.S. Olympic  Marathon Trials. Even in the 1800s, this held true. Distance
racers would do just a few long runs, actually incorporating a slew of long walks
(up to 60K!) into their weekly routine, believing that this kind of mileage would
prep them safely for longer races. In fact, a bulk of their training incorporated a
single half-mile speed run before breakfast and after dinner. It wasn’t until the
early 20th century that interval training as we know it today made its way into
runners’ schedules, and it wasn’t until the 1930s that phrases like “hill repeats”
and “fartlek” (involving varying the speed throughout a run oftentimes alternating
fast/slow or fast/medium) came into play.

Training programs for the everyday

athlete
Training programs, similar to the ones we use today, surfaced much later in the
1970s. A majority of plans integrated amped-up mileage and two to three days of
interval-based workouts. The biggest development? In more recent years, as
more and more forms of physical fitness have gained traction, coaches have
integrated different ideologies into standard training plans, understanding that
not only do runners have to be strong runners, but they also have to be strong
physically, period.
“Today, most runners these days include other activities in their fitness routine,”
Bakoulis says. “They do some strength training to keep their core strong and
flexible, and they do some non-impact activities like water exercise, elliptical or
cycling to relieve the pounding of daily running and to target muscles that are not
strengthened by running.”

Strength training for runners

Ask any runner back in the day how they prepped for competition, and their
response was likely, “I run.” Today, the most successful runners do much more
than simply run, and a large amount of that involves strength training. Not only
does strength training help reduce the rate of injury, but it also improves overall
running form. Run-specific exercises, many of which aim at strengthening the
posterior chain—the muscles on the back side of the body that help propels you
forward and stand taller—are critical. Think hamstrings, glutes and lower back;
exercises in a runner’s routine should include options like deadlifts, squats and
lunges.

Of course, a strong core is also the center to a strong runner. Aside from helping
maintain a tall posture, it also improves running efficiency so that your legs,
pelvis and hips work together cooperatively for boosted performance.

The evolution of running shoes

Today, runners have their pick of foot suit—ranging from minimalist options like
Vibram FiveFingers to plush offerings like the Hoka One One Bondi 5.
Established sneaker companies offer sneakers specific to runners’ individual gait
type and shoes for those who need stability or have flat feet. It’s a totally different
ball game than in the early 1920s, when the first running shoes were made by
Adolf Dassler. His offering? Sneakers that were made especially for running
certain distances, some of which had spikes. By 1936, big names in the sport like
Jesse Owens were wearing them.

Come 1960, New Balance offered what would be the first mass-produced
sneaker weighing in at less than 11 ounces, and then—in 1974—Nike got in on
the game with its Waffle Trainer. The rest, well, it’s history. In 2015 alone, the
U.S. athletic footwear industry generated $17.2 billion.

Fueling for success

Now regarded as one of, if not the, most important component of race day, the
types of nutrition available to today’s racers are extensive.
“Good nutrition and hydration before, during and after running is more widely
understood today than it was a generation ago, when runners routinely wouldn’t
drink or eat during races (even marathons) and options were limited,” Bakoulis
says.

Indeed, it was super rare for runners to consume fuel during an event before the
mid-1980s. Even hydration was seen as weak in the early 20th century. Sports
energy gels date back to 1986, when a product called Leppin Squeezy was
created in Britain. Today, athletes consume everything from gels and “gus” to
gummies and jelly beans. It wasn’t until the early 1990s that extensive studies
were done on the effects of dehydration on athletic performance. In 1996, the
American College of Sports Medicine came out with its official recommendation,
suggesting that runners replace sweat losses by consuming roughly 150 to 300
milliliters of water every 15 minutes. The ideal? For exercise that exceeds one
hour, consume a sports drink that consists of 4 to 8 percent carbohydrates and
totes some sodium.

The sport has come far, and as we understand more and more about human
performance, runners are better equipped to go the distance (even running ultras
—100-mile races) even into their 80s!

V. Mechanics, Instructions, and Guidelines of the Assigned Sport

 Running with proper biomechanics:
Distance runners and coaches seem to hate the topic of running form. Most
subscribe to the idea that a runner will naturally find his best stride and that
stride should not be changed. However, just like throwing a baseball or
shooting a basketball, running is a skill that must be learned. The problem
with learning how to run is that there are so many wrong ideas out there. This
is partly due to the complexity of the process and partly due to a lack of
understanding of biomechanics. It’s my belief that the wide range of “correct”
ways to run has led to this apathetic attitude towards running form changes by
most athletes and coaches.
 The argument that running is a natural movement that should not be corrected
is easy to dispel. First, we know that even simple outside influences such as
what running shoe you where impacts gait dramatically. In a society where we
grow up wearing shoes from a young age and spend most of our time walking
around on man made surfaces, it is a stretch to think that a decade or more of
living in this way does not change our mechanics. Second, if we look at the
fields of motor control and motor learning more evidence can be seen. In
learning movement we often learn by imitation of what we see and from
 sensory feedback. Since most people aren’t taking their kids to see world
class runners at track meets, we are stuck with seeing the “joggers” in the
neighborhood or horribly running players in more popular sports, such as
baseball, as our childhood running models. Another method of motor learning
is done by using feedback. A simple example is in learning not to touch
something hot. The first time a child puts his hand on the hot stove, he learns
quickly that wasn’t a good idea. Similarly, if a child develops correctly, he
quickly would learn that landing heel first when running is not a good idea. It
hurts to over stride and slam your heel down into the ground. But since we
grow up wearing heavily cushioned shoes, the cushioning eliminates this
negative feedback. There is no longer a consequence for heel striking, so why
should we avoid it?
 Lastly, motor control studies provide some interesting insights.
In comparing the controlling mechanisms or running and walking in humans
and animals, some interesting differences are apparent. In animals such as
cats, control at the spinal cord level plays a much larger part than in humans
(Duysens & Van de Crommert, 1998). In animals that have spinal lesions,
they can regain much of their gait functioning when trained on a treadmill,
while humans with spinal lesions can only partially mimic the walking motion.
The thought behind this is that humans rely more on a mixture of higher level
control in the brain and lower level control in the spinal cord than animals do.
Some have hypothesized this means that animal gaits are more reflexive and
therefore naturally or instinctually ingrained than humans who rely more on
higher level brain control.
 The benefits of changing form are enormous. As discussed in the Science
section of this book, changes in mechanics can enhance efficiency.
Additionally, running correctly can reduce the injury risk, and perhaps most
importantly increase basic speed. What I’ve found is that many distance
runners who say they have no speed, in reality just don’t know how to use
their natural speed. They never learned how to sprint correctly, so it is their
mechanics holding them back not their speed. The goal of this section is to
outline what proper running form is and note some of the common
misconceptions. Unlike most methods of running, the following is based on
research, science, observation, and practical experience. It is based on the
system of world renowned biomechanics expert and sprint coach Tom Tellez
has used for many years in developing gold medalist and world record setting
runners, and I am much indebted for the information he provided.
 For practical reasons, coaches and scientists separate the running stride into
various phases. While this is needed so that the idea can be conceptualized it
often promotes a fragmented approach to learning proper biomechanics.
Instead, a whole body integrated approach is needed. Looking at the body as
a whole is required because of how the body interacts. Every so called phase
impacts the next phase, and the movement of one body segment impacts
completely different body segments. When looking at running form from a
segmented point of view, we are relying on the principle that each segment
works in isolation and that is simply not true. Therefore, while breaking the
stride into phases allows for better descriptive ability, when looking at how we
function when running it is best to look at how the body interacts as a whole.
 How to run
To go through the entire running cycle, we’ll start with when foot contact is
made and go through the full stride. Foot contact should occur on the outside
edge of the foot and depending on speed either at the mid-foot or forefoot.
The initial contact on the outside of the foot is generally not felt and instead for
practical reasons should be thought of as a simple mid/whole foot landing.
Contrary to what most people believe, initial foot contact should not occur on
the heel even when running slow. As discussed in the Science section of this
book, heel strike results in a higher braking force, reduced elastic energy
storage, and a prolonged ground contact. By hitting forefoot or mid-foot the
braking action is minimized and the initial impact peak is reduced.
Additionally, the landing should occur in a neutral position at the ankle, as that
sets up the calf and Achilles for optimal use of elastic energy. Once landing
has occurred, it is important to allow the foot to load up. Often, the mistake is
made in trying to get the foot off the ground as quickly as possible, but
remember that it is when the foot is on the ground when force is transferred
into the ground. While having a short ground contact time is beneficial it
should be a result of transferring force faster and not getting quick with the
foot. Loading up the foot means allowing it to move through the cycle of initial
contact to fully supporting the body. Since initial contact is on the outside of
the foot, the support will move inwardly. With forefoot strikers, the heel has to
settle back and touch the ground to allow for proper loading. Holding the heel
off the ground and staying on the forefoot will not allow for the stretch-reflex
on the Achilles-calf complex to occur.
 After the initial loading phase, propulsion starts to occur and the foot begins to
come off the ground. The center of pressure should move towards with the big
toe acting as a locking mechanism before the foot leaves the ground. This
 locking insures that the foot acts as one entire unit, allowing for greater
propulsion. Unlike what many suggest, do not try and get any extra propulsion
out of pushing off with the toes. It is too late in the running cycle to net any
forward propulsion and will instead result in simply making your stride flatter.
Instead, the forward propulsion should come from the hip and the foot should
be thought of as being along for the ride, which we will discuss shortly.
Essentially, once the hip is extended, leave the foot alone.
 During this entire process, the calf and Achilles tendon can utilize the stretch
shortening cycle and stretch reflex phenomenon. Upon foot contact the
Achilles-calf complex goes from a neutral position to fully stretched upon mid-
stance and the fully contracted upon toe off. This cycle allows for energy
storage upon ground impact and release upon take off. In essence, the
complex acts like a spring as it stores energy that comes with ground contact
and then releases it when ground contact is broken. A common mistake is to
stay too high up on the balls of the feet and never let the heel touch the
ground. When this occurs, the Achilles-calf complex is not fully stretched and
thus you are losing out on the elastic energy return. Similarly, if a runner is too
quick with the foot, meaning they try and rush it off the ground, elastic energy
is lost because the foot and Achilles were not properly allowed to store and
the release energy. Likewise, the arch in the foot also stores elastic energy as
it is initially compressed and then subsequently rebounds. This mechanism
happens because of its elastic properties.
 While foot contact is occurring, the emphasis in your mechanics should shift
to the hip. The extension of the hip is where the power comes from, not from
pushing with your toes or other mechanisms which are commonly cited. The
hip should be thought to work in a crank like or piston like fashion. This speed
and degree of hip extension is what will partially control the speed. A stronger
hip extension results in more force application and greater speed, thus how
powerfully and rapidly the hip is extended helps control the running speed.
Once the hip is extended, the foot will come off the ground and the recovery
cycle will begin.
 In coming off the ground you are trying to optimize the vertical and horizontal
component of the stride. If you think too much horizontally, you will flatten out
and not come off the ground, thus losing air time and stride length. If you think
too much vertically, you will be high up in the air for too long and almost
bounce along, not having a very big stride length. Thus it is important to
optimize the angle and extend the hip so that you have a slight bounce in your
stride. A good cue for this is to look at the horizon. If it stays flat, you are too
 horizontal. If it bounces a lot, you are too vertical. The best analogy is to think
back to your High School physics class and remember how to get the greatest
distance when firing a cannon ball. The angle has to be optimized, not
minimized.
 Once the hip has extended, the recovery phase starts. When the hip is
extended correctly it will result in the working of a stretch reflex mechanism.
This is best thought of as a sling shot where you stretch the sling shot back
and then let it go. The result will be that it shoots forward very rapidly. The hip
works in much the same way. If you extend the hip you are putting it in a
stretch position. With the sling shot, if instead of letting it go, you tried to move
it forward, the sling shot band would come forward much more slowly. The
same applies for the hip.
 With the combination of the stretch reflex and the basic passive mechanical
properties of the lower leg, the recovery cycle of the leg will happen
automatically. The lower leg will lift off the ground and fold so that it comes
close to your buttocks (how close depends on the speed you are running)
then pass under your hips with the knee leading. Once the knee has led
through, the lower leg will unfold and it is then the runner’s job to put it down
underneath them. Ideal landing is close to the center of your body and directly
underneath the knee.
 Trying to actively move the leg through the recovery phase is another
common mistake and will only result in wasted energy and the a slower
cycling of the leg through the recovery phase. Two other common mistakes
are to try and lift the knees at the end of the recovery cycle and to kick the
lower leg to the butt at the beginning of the recovery cycle. Neither idea is
sound, as they are essentially like trying to push the sling shot forward in our
analogy instead of just letting it go. Active lifting of the knee lengthens the
recovery cycle with no added stride length benefits. Instead, the knee should
be allowed to cycle through and lift on its own. It should not be forced
upwards because that cycle through of the knee is a result of the stretch
reflex. Similarly, pulling the lower leg to the butt simply wastes energy as the
hamstrings have to be put to work in doing this action. Instead, the folding up
of the leg should be thought of as a passive activity. How close the lower leg
comes to the butt depends on the amount of hip extension.
 This phenomenon may seem strange and is sometimes a hard concept to
grasp. After all, who has the patience to not do anything during the recovery
phase? But research has demonstrated that both muscle activity during the
recovery phase and energy use (the recovery phase only uses 15% of the
 whole strides energy) show that the leg is largely cycling through entirely
because of reflex like phenomenon and passive mechanics.
Research on patients with spinal lesions has demonstrated the effect of the
stretch reflex and passive dynamics on gait. Even though the patients have
lost the use of their lower legs, if put on a treadmill their legs will work in
walking motion as long as hip extension is initiated by someone. If a therapist
simply manually extends the hip and then lets it go, the leg will have a slight
folding up as it cycles forward automatically. The forward movement and
folding up of the leg is a result of the stretch reflex on the hip and passive
mechanics. The fact that the leg folds up slightly at all shows that it is a simple
mechanical issue and does not occur due to active muscle contraction. As a
simple experiment, play around with a simple two jointed object, pushing the
top joint forward and see what the lower joint segment does. If it’s moving
forward at sufficient velocity, it’s going to fold up because of simple physics
and mechanics.
 Once the knee has cycled through, the lower leg should drop to the ground so
that it hits close to under your center of gravity. When foot contact is made, it
should be made where the lower leg is 90 degrees to the ground. This puts it
in optimal position for force production. The leg does not extend outwards like
is seen in most joggers and there is no reaching for the ground. Reaching out
with the lower leg results in over striding and creates a braking action.
Another common mistake is people extending the lower leg out slightly and
then pulling it back in a paw like action before ground contact. They are trying
to get quick with the foot and create a negative acceleration. This is incorrect
and does not lead to shorter ground contact times or better positioning for
force production. Instead the paw back motion simply engages the hamstrings
and other muscles to a greater degree than necessary, thus wasting energy.
The leg should simply unfold and drop underneath the runner.
 This pawback phenomenon was originally taught because of the idea of trying
to create backwards acceleration. This concept does not hold up as the
braking forces are still the same upon foot contact. Secondly, the pawback
was created through misinterpretation of scientific data. Coaches saw that the
hamstrings were active during the latter portion of the in flight recovery phase
and assumed that meant the hamstrings were contracting, thus pulling the
lower leg back. Instead, the hamstrings were active due to stiffening the
muscle-tendon unit in preparation for ground contact and in aiding the slow
down of the unfolding of the lower leg. The muscle stiffness manipulation
occurs for two reasons, first to absorb elastic energy as a stiff system can
 utilize elastic energy better, and secondly because of a process called muscle
tuning. Muscle tuning is the body’s way of preparing for landing. In essence it
acts as an in built cushioning system to minimize the muscle vibrations that
occur during landing. The body uses feedback and sensory information to
tune the cushioning so that ground reaction forces are essentially the same
whether in a cushioned shoe or when running barefoot. When running
barefoot, muscle tuning takes place so that the in built cushioning is
modulated to absorb more of the force.
 So far we have only talked about the lower body, but the lower and upper
body is linked together as one unit. The interaction between the upper and
lower body plays a very large role. First, you should run with an upright body
posture with a very slight lean forward from the ground, not from the waist.
The arms and legs should work in a coordinated fashion. When the left leg is
forward, the right arm should be forward and vice versa for the left arm and
leg. But it goes beyond just the arms and legs working opposition, when they
both stop forward and backwards motion is also coordinated. When the arm
stops moving forward and is about to reverse direction, the opposite leg
should reach its maximum knee height before starting its downward
movement. Similarly, when the arm reaches its maximum backwards
movement before switching directions and coming forward, the opposite leg
and hip should be at their maximum extension backwards.
 The arm swing occurs from the shoulders, so that the shoulders do not turn or
sway. It is a simple pendulum like forward and backward motion without
shoulder sway or the crossing of the arms in front of your body. On the
forward upswing the arm angle should decrease slightly with the hands in a
relaxed fist. On the backswing they should swing back to just above and
behind your hip joint for most running speeds. As the running speed
increases, the arm will swing back more, eventually culminating in going back
and upwards in sprinting.
 The integration of the arms and legs is crucial. A lot of time we see something
happening with the leg that is incorrect and immediately work on fixing the
problem by adjusting how that particular leg is working. For example, if an
athlete extends out with the lower leg, we immediately try and correct them by
having them put their foot down sooner. Instead, the problem seen with the
leg could simply be the symptom. The real cause could be in the arm swing. A
delayed arm swing or one with a hitch in it causes a delay or hitch in the
opposite lower leg. If you watch someone run, the arms and legs are timed up
so they work perfectly in synch. If the runner has a problem with their arm
 swing that causes a delay in the typical forward and backward motion, such
as turning it inwards or shoulder rotation, then the opposite leg must
compensate for this delay. In many cases, the opposite leg extends outwards
as a form of compensation. Therefore, it is important to look at the whole body
and understand that the arms and legs are synched together and interact so
that a problem in one of them, might simply be a way of compensation.
 Summary of Running Form:
1. Body Position- upright, slight lean from ground. Head and face relaxed.
2. Feet- As soon as knee comes through, put the foot down underneath you.
Land mid or forefoot underneath knee, close to center of the body.
3. Arm stroke- controls rhythm, forward and backwards from the shoulder
without side to side rotation
4. Hip extension- extend the hip and then leave it alone.
5. Rhythm- Control rhythm and speed through arm stroke and hip extension.
 Changing your mechanics:
Knowing how to run is one thing, but how do you go about changing running
form. One popular method is to break the running stride into segments and do
drills to improve that segment. However, this method does not work. If you
recall, each part of the running cycle impacts the next. The body works as a
whole, not as a bunch of different segments. When drills are used, they may
mimic visually what happens when running, but that is all. Due to doing drills
in isolation, the muscle fiber recruitment pattern is much different. There is
little contribution of the stretch reflex, the stretch shortening cycle, or elastic
energy storage and return. An example would be the use of butt kicks. When
doing the drill, the lower leg kicking to the butt is done by contracting the
hamstring. When the lower leg coils up towards the butt when actually
running, it’s a result of the hip extension and some stretch reflex, among other
contributors. Therefore, the drill has very little actual transfer to the actual
running. For this reason, drills are not useful for improving mechanics
because they do not replicate the running form biomechanically, neurally, or
muscle recruitment wise. Instead running form should be worked on when
actually running.
 To accomplish this, cues are provided to the runner. A cue is a simple task to
focus on while running. Possible examples including putting the feet down,
dropping the foot beneath you, extend the hip, or any other cue that helps
reinforce proper running technique. What cues are used depends on what
problem needs corrected. The athlete should focus on one or two possible
cues at a time so that they do not get overwhelmed.
 The goal is to ingrain proper running form to the point where they no longer
need the cues.
 The process of using cues is simple and consists of a trial and error method.
The first step is to identify what is wrong with a runner’s stride and then figure
out how to change it. This will help identify what cue to focus on. Sometimes
when giving cues it helps to overemphasize the point, such as telling a runner
to feel like they are putting their feet down behind them when correcting foot
strike. Since “normal” is incorrect, such as reaching out and heel striking in
this example, sometimes over-correcting is necessary initially.
 The athlete should do short strides focusing on one cue at a time. Each stride
should be video taped or analyzed by the coach. If after a cue is given, the
runner makes a positive change in the running form, then that cue is
successful for that athlete and they should focus on that cue until it becomes
ingrained. If that particular cue does not result in the desired change, the
coach should come up with a slightly different cue, essentially a different way
of communicating the desired effect. All runners will respond to a cue slightly
differently, that is why it is important to come up with several different ways to
say the same thing. An example of several different cue’s to tell a runner who
needs to switch from heel striking to a flat foot or mid-foot strike are: put your
feet down underneath you; put your feet down behind you; drop the foot as
soon as the knee stops going up; when the knee comes through start thinking
foot down; feel choppy with your stride.
 Once a successful cue is found, then the goal is to ingrain that running style.
To do this, start slowly. For distance runners, have the athlete focus for short
periods of times during distance runs. Breaking it down into short segments of
focusing on form does not make the task feel as daunting for a distance
runner. Additionally, during aerobic intervals or rhythm work, have a few
intervals where the focus is on running correctly, regardless of time. Also, use
strides before or after workouts as a means of getting in some extra form work
time to ingrain good mechanics. The last step is transitioning those changes
to stressful situations. When running under stress, such as in a race, we tend
to revert back to old habits. Having the focus of running with good mechanics
during low key competitions or during a time trial setting is a good way to start
this transition. As long as it is gradually and consistently worked on, changes
in running form can happen.

VI. Hand Signals of the Assigned Sport

VII. Equipment (Pictures, Measurements, and Composition) of the Assigned Sport
VIII. Facilities (Pictures, Measurements, and Composition) of the Assigned Sport
IX. Possible Warm-Up Exercises and Drills (Pictures and Instructions) of the Assigned Sport
X. General Rules in Playing the Assigned Sport
XI. Reflection about the Assigned Sports