BASIC SKILLS IN JUMPING
1. Speed
Although not as fast as a long jump run up, a high
jumper must still run fast toward her take-off point.
At the last moment she converts her forward
momentum to vertical momentum to leap up and over
the bar. The run up is normally curved so the jumper
is sideways on to the bar as she takes off. Speed is
developed by performing sprinting drills as well as
specific speed and run-up exercises.
2. Power
Power, sometimes called elastic strength, is strength
expressed at speed. Where a heavy squat is all about
strength, a squat jump is power -- the movements are
similar but the velocity is much higher for jumping.
Power is both a natural trait and something that can
be improved with training. Jump-training exercises
called plyometrics are often used to increase a high
jumper's ability to generate power.
3. Flexibility
The Fosbury flop, the most widely used high-jump
technique, requires lots of flexibility so the jumper
can stay as close to the bar as possible to clear the
greatest height. A big back arch allows the jumper to
literally wrap herself around the bar before flipping
her legs and feet clear. Flexibility can be improved
by regular stretching practice and should focus on all
the major muscles and joints as well as those specific
to the high jump.
4. Aerial Awareness
Sports such as diving, trampolining, gymnastics, pole
vault and high jump all share a common skill -- arial
awareness. This is the innate ability to know where
you are in relation to the ground. Aerial awareness
comes with practice and is essential for successful
high jumping; the athlete must know where she is in
relation to the bar and the landing mat to avoid
landing awkwardly or inadvertently clipping the bar
with her feet or any other body part.
BASIC SKILLS IN BADMINTON
1. The Ready Stance
Always having the right stance when playing makes
it a lot easier to minimize the movements you need to
make to hit a shot. The ready stance done by putting
your non-racquet leg a step forward and about
shoulder width away from your racquet leg. Slightly
bend both knees with your weight balanced between
both legs. Slightly bend forward from the hip,
keeping your back straight, and lift your racquet up
with your racquet-hand in front of you slightly above
your shoulder and the head of the racquet to be right
above your forehead. Raise your non-racquet arm to
help improve your balance.
2. Forehand and Backhand Grip
Having the right grip is crucial in helping new
players control their shots better and protects from
possible injury from putting too much pressure on the
wrist. The simplest way to grip your badminton
racquet is by imitating a handshake. Your thumb
should press against the handle while the rest of your
hand and four fingers wrap around the racquet. This
handshake should be a friendly one. Don’t grip too
tightly because you need to retain flexibility in your
wrist. It is recommended that you opt to put a wrap
around your grip to make it more comfortable and
less slippery.
3. Footwork
Footwork is basic badminton skill that a lot of new
players often overlook. But having the right footwork
makes the game so much easier as it allows you to
cover more ground around the court while using less
time and energy. Lateral steps are the best way to
move around the badminton court as it allows you to
cover a lot of ground and change direction fast, while
putting less strain on your knees. By practicing the
right footwork, you’ll feel that it is easier to recover
to hit shuttles that are flying towards the other side of
the court. Some basic drills to improve your lateral
movement can be very effective in helping train
yourself to move around the court better.
4. Strokes
There are 4 basic strokes that every beginner needs to
learn. By knowing these, beginners can create good
badminton stroke habits, which they can use in the
future for more advanced shots like drops, smashes
and drives. These are:
Overhead Forehand – this is the most common stroke
and most beginners are very more comfortable using
this especially for stronger strokes. Make sure to have
a forehand grip, lift your racket arm up with the
racket slightly above your head, and tilt your body to
the side of your racket arm with your racket arm
behind you. Widen your chest and use your non-
racket hand to point at the shuttlecock to aim.
Straighten out your racket arm then swing it towards
the shuttle in a downward motion while slightly
rotating your waist towards the front. Swing the
racket until it’s pointing slightly downwards.
Overhead Backhand- the overhead backhand is
slightly more difficult for beginners as you’ll have to
face your body backward to use this effectively. This
is a slightly advanced shot that is hard to master at
first but doing so will set good foundations to how
you play badminton. To start, turn your body to the
back in the direction of your non-racket arm, with
your racket arm raised in front of you and pointing
towards the back. Keep your racket-arm close to your
body, bent such that your elbow is pointing down. As
the shuttle approaches above your head level, slightly
tilt your arm downward to gain momentum then
swing up and flick your wrist upward until the racket
is pointing up and your arm is straightened out.
Remember to immediately go back to your ready
stance once you’ve hit the shot.
Underarm Forehand– the underarm forehand allows
you to hit low shots with a lot of strength, but it is
quite challenging to aim at first. To do this, from
your ready stance, lunge forward with your racket-leg
and keep your racket arm slightly bent with the top of
the racket’s head slightly below shoulder level.
Straighten your arm out to make the racket tilt
backwards then flick your wrist, followed by your
arm, to swing forward when hitting the shuttle. Bend
your body forward slightly to keep your balance.
Underarm Backhand– the underarm backhand is
actually easier to do than the overhead counterpart
since you won’t need to turn backwards. Lunging
towards your backhand area, Bend your racket arm
downward with the racket handle parallel to the floor
and the racket head parallel to your body. Flick your
wrist upward, followed by your arm until your arm is
extended straight and aligned with your shoulder.
5. Underarm Backhand Serve
The underarm backhand serve is the most basic
badminton serve that you can practice as a beginner
because it gives you easier control in terms of how
strong you’ll hit the shuttle and where you will make
the shuttle go in terms of height or placement on the
court. By learning how to utilize this serve, you can
already start to strategize where you place your serve
depending on your opponent. To start, have a ready
stance with your backhand leg slightly forward with
both feet pointing forward. Lift your racket up to so it
is parallel to the floor, with the head parallel to the
net and aligned with your shoulder. Using your non-
racket hand, hold the shuttle cock by the feather
about 5-6 inches in front of the center of the racket’s
face. Bend the wrist of your racket hand downward to
generate momentum and flick upwards with varying
strength depending on how far or how high you want
the shuttle cock to travel. Try to play around with
how strong you hit the shuttle and how high you
follow through. Try to aim for different spots in the
court with this serve and you’ll immediately have the
upper hand against your opponents.
BASIC SKILLS IN AQUATICS
The Learn-to-Swim programme teaches the
principles of aquatic safety, water orientation and
survival techniques – the core aquatic skills. These
are the basic skills a swimmer requires to be
comfortable, and easily advance in the aquatic
environment once mastered, and include;
 Aquatic Breathing
 Streamlining
 Balance and Buoyancy
 Rotation and Orientation
 Travel and Co-ordination
 Sculling and Treading water
 Entries, Exits and Diving
  Track & Field Throwing Events
BASIC SKILLS IN THROWING
The shot put, discus, hammer and javelin are all track
and field events that both men and women participate
in. Track and field throwers need muscle strength,
flexibility, and mobility. They are able to utilize these
by using the Myosource Kinetic Bands to train in
their normal workouts.
Javelin
The javelin look likes a spear that track and field
throwers hold by the grip that is found in the middle.
The track and field throwers run with the javelin to
their designated starting line, gaining momentum to
throw it as far as possible. The javelin is thrown
overhand so throwers need to maintain a strong core
and upper body to be successful. The throwers have
to be able to make the javelin point land in the
ground first or the throw is considered no good.
Shot Put
Shot put throwers push the ball through the air so it
lands as far as possible from the starting point. Track
and field shot put throwers have a time frame of 60
seconds to throw when they hear their name called so
they always have to be prepared to go. The shot put is
a small, heavy ball that takes full body strength to
transfer push power from the legs, through the core,
to the arms.
Discus
Discus throwers throw from a concrete circle, while
facing away from the direction they are throwing.
Before letting go of the discus, the throw must first
spin counter-clockwise 1 ½ times. Discus throwers
must build up momentum in these spins before
throwing. The entire body is used to throw a discus
so it is important for throwers to build lower body,
core, and upper body muscle power to reach their full
range of motion.
Hammer
Hammer throwing in track and field requires great
strength and power, as well as technique and form.
Hammer throwers need to be focused on training
their core in order to develop a flawless throwing
routine. Strength training with the Myosource Kinetic
Bands will enable track and field hammer throwers to
do their strength training as they practice their
throwing skills. The Myosource Kinetic Bands enable
hammer throwers to train just like they would
perform.
Building Strength for Track and Field Throwers:
Lower Body:
The lower body is what takes the rest of the body
where it needs to go. Track and field throwers must
maintain a strong foundation to push power up
through the body for explosive throws. The lower
body will bend, twist, and move laterally so it needs
to be powerful with great flexibility and mobility.
Squats:
Squats are a very common exercise used by throwers
to build lower body strength with the Myosource
Kinetic Bands.
The track and field thrower will put on the
Myosource Lower Body Kinetic Bands.
The track and field thrower will stand uprights with
feet about shoulders width apart.
The track and field thrower will bend at the knees to
squat down, where the knees and glutes are parallel.
They will briefly hold the position, then stand back
up.
Knee Lifts:
The track and field thrower will put on the Myosoure
Kinetic Bands, standing upright with feet slightly
apart.
The track and field thrower will lift their right knee
as high as possible, hold, and then bring it down to
the starting position.
The track and field thrower will switch and do the
same with the other leg.
The track and field thrower will perform leg lifts with
resistance for 12-15 reps, then immediately repeat
without resistance.
Core:
The track and field throwers need to stretch their abs
and lower back so they are not stiff when they throw.
Core exercises will also stretch and warm up the
chest and hips. Exercises for the core and upper body
should also be performed while wearing the
Myosource Kinetic Bands to work the entire body. A
strong core will transfer strength and power through
the shoulders and arms to produce great throws.
Core Twists:
The track and field thrower will stand on the middle
of the Myosource Upper Body Kinetic Bands strap
with one end in each hand, with the hands facing
upward.
The track and field thrower will keep their elbows
close to their body out front and curl their arms
upwards.

The track and field thrower will stand on the middle

of Myosource Upper Body Kinetic Bands strap, BASIC SKILLS IN TABLE TENNIS
holding one end in each hand.The track and field
thrower will raise their arms slightly and out to their
sides.The track and field thrower will twist from side
to side.The track and field thrower will twist with
resistance and then without resistance.

Crossovers:

The track and field thrower will put on the

Myosource Lower Body Kinetic Bands.The track and
field thrower will lay flat on the ground with their
arms out, parallel with their shoulders.

Upper Body

Warming up and stretching the shoulders, arms, and

hands will help throwers prepare for the vigorous
repetition of demanding movements. The Myosource
Upper Body Kinetic Bands will help throwers build
strength, flexibility, and mobility in their shoulders,
arms, and hands.

Arm Swings:

Arm swings will warm up and stretch the shoulders,

arms, hands, and core. Tightening the lower body
will work the muscles, while stretching and warming
up the core and upper body.

The track and field thrower will stand on the middle

of the Myosource Upper Body Kinetic Bands strap
with one end in each hand.

The track and field thrower will swing their arms in a

circular motion both forward and backwards.

Arm Curls:

Arm curls will work the shoulders, arms, and wrists

all at the same time. Remember to keep the entire
body tight throughout this exercise.