Goals of Games and Sports

Playing games and participating in activities gives a child an opportunity to share, laugh and have fun.
Also they may learn, have sportsmanship, be challengd, and have fun. Sharing the experience with family and
friends only enhances it. While a child may consider winning as the ultimate objective, it’s important to point out
that the real objective may have absolutely nothing to do with winning, but how the game is played.

One major objective of playing games and participating in activities is to learn problem-solving, strategy,
trust, calculated risk-taking, how to adapt to unforeseen issues and how to share. The rules of most games can
have far-reaching positive effects when they are applied to real-life situations.

Basic Concept of Sport

Sportis all forms of usually competitive physical activity which, through casual or organised participation,
aim to use, maintain or improve physical ability and skills while providing entertainment to participants, and in
some cases, spectators. Definition of sport used in the dictionary says: SPORT is an outdoor or indoor game,
competition, or activity needing physical effort and skill and usually carried on according to rules.

Some people say that sport is a physical activity governed by rules and played by individuals seeking to
outperform opponents, while others can understand sport as organized spontaneous exercises or games, or as a
competitive or non-competitive process through which an individual obtains physical skills, mental relaxation and
bodily fitness.

Sport gives people enjoyment, happiness, friendship, satisfaction, health, fitness, popularity, recognition,
the feeling of victory and success, but on the other hand, it may be boring, cause sadness, sorrow,
disappointment, fatigue, exhaustion, injuries, illness, and in some cases even death.

Legal Basis of Physical Education

The legal basis of physical education in the Philippines can be found in the Philippine Constitution of
1987, Article 14, Section 19. It states that: 1)The State shall promote physical education and encourage sports
programs, league competitions and amateur sports, including training for international competitions, to foster
self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry. 2)All educational
institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and
other sectors.
BADMINTON
1.) History of Badminton
Badminton was invented long ago; its origins date back at least two thousand years to the game of
battledore and shuttlecock played in ancient Greece, India and China. Badminton took its name from Badminton
House in Gloucestershire, the home of the Duke of Beaufort, where the sport was played in the last century.

2.) Basic Movement and Postures

1 Grip Backhand
Forehand
2 Stance Attacking Stance
Defensive Stance
Net Stance
3 Footwork Move only 2-3 steps
backward.
Shuffle only 1 stp step
sidewards.
Move only 2-3 steps
front.
4 Serve High Serve
Low Serve
5 Smash Forehand Smash
Backhand Smash
Jumping Smash
6 Drop Shot
7 Clear/Lob

3.) Movement Principles

To achieve the benefits of movement principles discussed above, a badminton player has to take a
crouching stance to lower his center of gravity, with his legs apart to widen the base of his support, avoiding
lifting his arms unnecessarily above head level which raises the center of gravity, thrive to maintain ideal body
mass and wear good friction rubber soled sports shoes to further stabilize himself during playing.

Playing badminton by properly following basic movement principles helps in the following ways.
1. Minimize reaction time, thereby giving extra time in responding to opponent's shots.

2. Aids in playing attacking badminton because by aligning the line of gravity to the center of gravity, pivoting and
mobilizing the body to play various shots becomes easy.

3. Helps in avoiding injuries arising from overuse or misuse.

4.) Planning Practices

1.  Set the practice at the players specific level

2.  Practice must be game-like:- reflect game conditions as closely as possible

3.  Practice with decision making, when a player’s specific technical skills allow

4.  Always be prepared to recap a previous practice to reconfirm a previously learnt skill

5.  Practice should be made harder not just by increasing the speed or the duration but by increasing the number
of decisions

6.  To motivate a player in practice set the level of the practice just above the level of the player

7.  A man with no target has nothing to aim at (Confucius)

8.  Keep practice situations short and frequent. More quality less quantity

5.) Selecting Drills

Here are some Badminton Drills that you can practice on to improve your game.

Shadow Badminton
This is to practice the correct movement and technique without actually hitting a shuttle. Get a partner to
help direct you to the areas of the court, making sure that you cover the backcourt, midcourt, and the frontcourt
with both your forehand and backhand.

Commit fully during this practice as you would in any competition. Imagine that you are playing against a
world class player. It will definitely improve your movement on court and fitness.

Wall Rally Drill

Take an old shuttle and hit it against the wall. Hit the shuttle with your forehand and backhand, straight
or diagonal. It can be used for practicing almost every stroke. It is a good way to improve footwork, strengthen
the arm and wrist muscles used in badminton.

The wall should be at least 20 feet high to accommodate clears. The practice will be more effective if you
can show the height of the net with a chalk line or a string, 5 feet above the ground.

As the shuttle rebounds so fast from the wall, your wrist will naturally come into play. You will learn how
to switch grips at an instance as well. You will be amazed on your improved reflexes the next time you step on
court.

Multiple Shuttles - Overhead Strokes

 The more shuttles you have, the better for this routine. The feeder plays the shuttles into different areas
of your backcourt. You will then use your forehand, backhand or around the head to play the clears, drop shots
or smashes. Return to your base position after each shot.

This badminton drill is meant to improve your speed and accuracy in executing overhead strokes. You
have to remember that merely reaching the shuttles is not enough. You have to play quality shots to the other
side.

Multiple shuttles - Net Play

Again, you will need a lot of shuttles for this routine. The feeder throws the shuttles to your net area. You
will then decide whether to play a net shot, a net kill or a net lift with your forehand or backhand. Return to your
base position after each shot.

This badminton drill is meant to improve your net play and your movement on court. The quality of your
return is important. Pay attention to it or this practice will not be effective.

Half Court Singles

Playing half court singles can improve footwork and increase stamina. It will train you to play more
accurate shots with all strokes as well. It is fun to play and effective in improving your game.

King of the Court

This game is useful when you are with a lot of players. It is enjoyable and can improve your overall game.
It is played with the normal rules and regulation. You can set the winning condition, normally whoever reaches 3
points first wins.

The winner will stay in the court as king while another player will take him on. The king will stay on until
he looses. The eventual winner of that duel will then switch to the other side of the court becoming king.

2 Versus 1
If you want to improve your singles play, this is a badminton drill that you can't do without. It is played on
a singles court and is great for improving fitness, speed around the court, footwork and shot accuracy.

The two players on one side of the court must assume a front back position and play as they would in a
singles match. You will then be able to play in a very tough and pressured condition, enabling you to raise your
game.

World class players put in a lot of effort during their Badminton Training. If you aspire to be one, you
should do that too. Practice in the above Badminton Drills and I am sure you will come off a better player.

6.) Teaching badminton Skills

1.) Place four targets, such as boxes or buckets, in the corners of one service box. Position players in the opposite,
diagonal service box and have them take 20 serves apiece, aiming five at each target.

2.) Practice hand-eye coordination by having a player hold a racket horizontally, with the player's palm facing up.
Have the player hit a shuttle straight up about 1 to 3 feet, then continue hitting it each time it descends. Perform
the drill for 30 seconds, then have the player repeat the drill with his palm facing down.

3.) Work on players' reaction times by setting two players on opposite sides of the net, one with a shuttle and the
other lying on the court. Have one player serve the shuttle and then immediately lie on the court. The opposite
player rises quickly from the court to return the shuttle, then lies back down. Continue the pattern for five
minutes. Have players use a variety of basic shots such as forehands, backhands, overheads and volleys.
4.) Set up a doubles drill by positioning two players on each side of the net. Have the players begin a rally. The
first player to make a mistake leaves the court and is replaced by another player. Continue the pattern until all of
your players receive adequate time on the court.

5.) Practice rallying by placing two players on the same side of the court and having them hit the shuttle back and
forth without letting it touch the floor. As the players progress, place them on opposite sides of the court so the
shots must clear the net.

7.) Basic Rules in badminton

 A match consists of the best of three games of 21 points.
 The player/pair winning a rally adds a point to its score.
 At 20-all, the player/pair which first gains a 2-point lead wins that game.
 At 29-all, the side scoring the 30th point wins that game.
 The player/pair winning a game serves first in the next game.
 A badminton match can be played by two opposing players (singles) or four opposing players (doubles).
 A competitive match must be played indoors utilising the official court dimensions.
 A point is scored when the shuttlecock lands inside the opponent's court or if a returned shuttlecock hits
the net or lands outside of the court the player will lose the point.
 At the start of the rally, the server and receiver stand in diagonally opposite service courts.
 A legal serve must be hit diagonally over the net and across the court.

8.) Rules on Substitution in badminton

There are no substitutions in singles play, however, one and only one substitution may occur in each
doubles match. The substituting player may enter only at the beginning of a game or after an injury. A substituted
player may not reenter the match.

Substitutions in Badminton Double Rules

Other than for injury, a doubles team may only make substitutions between games. This ruling is
overseen as part of umpires responsibilities while officiating the match.

9.) Duties and Responsibilities of Officiating the Game in badminton

The officials are the judges responsible to ensure a fair badminton game is being played.They consists of:

Umpire: The ‘main judge’ for the particular badminton game. He/she has the power to overrule any decisions
made by the service judge or line judges. The umpire is the person ensuring that the badminton game is run
smoothly and prevent any players from delaying the game play.

Service Judge: The service judge is responsible in making a ‘service fault’ call and to provide shuttles to the
players.

Line Judges: Line judges sit beside the badminton court (right in front of every in/out lines) to determine whether
the shuttle is inside or outside the boundaries of the court.

10.) Skills Needed in Playing badminton 

Here are nine basic skills you need to learn to play Badminton:
Knowing how to warm up properly

Warming up is a combination of skill and a bit of know-how. Players of any level should know how to
warm up properly before stepping on court for a match. We wrote an in-depth article on warming up properly for
Badminton. It’s so important to do a full warm-up before playing to help avoid injuries. It’s also important
because you’re ready to go right from the start of the match. You won’t need to get four-five rallies into the
game before you feel like you’ve finally got in gear.

The basic forehand and backhand grip

The forehand grip is much like shaking somebody’s hand. Both in the way you hold the racquet and in
how tight you hold it. You want to hold the racquet loosely, gripping the racquet too tight can lead to injuries like
tennis elbow. It also makes it very difficult to hit the shot smoothly as you’re tensing up your muscles.

The backhand grip is for some people easier to get right. You simply take the forehand grip and roll the
thumb over so it sits flat on the grip rather than along the edge. The use of the thumb makes it easier to stabilize
the grip compared to the forehand.

The basic six corners footwork

Footwork is crucial in Badminton. It’s been known that some coaches in China only teach beginners
footwork from the beginning. They don’t teach any racquet skills until the player has mastered the basic
footwork. They do this because it’s impossible to play good shots if you cannot reach the shuttle. In Badminton,
once the shuttlecock touches the floor the rally is over so you need to be able to cover the court in order to play
well. If you can master these six pieces of footwork for Badminton then you’re off to a good start. The six pieces
of footwork are:

 Travelling to the forehand side of the net

 Travelling to the backhand side of the net
 Covering the forehand mid-court
 Covering the backhand mid-court
 Moving to the forehand rear-court
 Moving to the backhand rear-court

The split step/the ready stance

The split step is a technique used to get ready for the next shot. It’s used not only in Badminton but in
sports like Tennis as well. It’s the basis of building good footwork and speed around the court. We have a great
article detailing everything about the split step, make sure to read it in full.

The basic shots

There are so many varieties of shots in Badminton. Variants of shots include slicing the shuttle, tumbling
the shuttle or hitting it at different angles with different swings. But they all have one original basic shot. For
beginners here is a list of basic shots you should master first.

 The serve (forehand or backhand)

 The lift (sometimes called a lob)
 The net shot
 The block
 The drop shot
 The smash
 The clear

That’s eight shots in total. It’s quite a lot when you’re just starting out and they can all be played
backhand and forehand. These seven shots cover the majority of situations you’ll face in a match. Master these
and you’ll have a good base in which to build on and start learning more advanced shots and variations.
Hand-eye coordination

It only comes with practice but having good hand-eye coordination is essential for Badminton. You can’t
play Badminton if you can’t connect the racquet and shuttle. The best way to improve hand-eye coordination for
Badminton is to play lots of Badminton.

Rhythm and timing

When you play Badminton, especially singles, getting a natural rhythm while you play is key to developing
good footwork and creating consistency in your play. When we dance we use the music as our rhythm and that
helps us relax and get into the flow. When playing Badminton you need to be able to find a rhythm of play that
suits you. This can only come from playing a lot of purposeful practice and playing matches.

Timing is similar but relates more to hand-eye coordination. Your timing will naturally improve the more
Badminton you play. It’s important to have good timing so you can hit shots cleanly, a split-step at the right
moment and so you can position yourself to hit the shuttle at the optimal time.

Tactical and strategic thinking

There are many ways to win a game of Badminton. Players and coaches use different tactics and
strategies to win a match. Tactics are the shots we make, the set plays we try to repeat and the choices we make
when backed into a corner. Tactics are the small steps and choices within each rally.

Strategies are the overall plan for playing a match, they’re the long term plan. Strategy in Badminton is
creating a plan on how you’ll win. An example strategy for a singles player might be to get their opponent to play
a high lift so they can get back and smash. An example strategy for a doubles player might be to get to the front
as fast as possible to intercept the shuttle early or kill it.

11.) badminton Equipment

Racket
The badminton racket is one of the most important tools a player has in the game. Badminton rackets are
much lighter than most other sports rackets because they are made from materials such as carbon fiber or lighter
metals such as aluminum. Parts of the racket include the head, throat, shaft and handle with a maximum length
of 27.77 inches and a width of 9 inches. It Strings that are stretched across the opening of the racket in a
checkerboard pattern, which acts as the hitting surface. Badminton rackets can vary widely in cost depending on
whether they are purchased as part of a basic backyard set or as more expensive professional models.

Shuttlecock
The badminton shuttlecock, also referred to as a shuttle or birdie, acts similarly to a ball in other racket
sports. However, the design of the birdie creates more drag as it is propelled through the air due to its feathered
shape. The shuttlecock is made up of a cone shape with a hard cork at its tip. Shuttlecocks can be made from a
variety of materials -- more expensive models are actually made from feathers, and less expensive models are
made from plastic feathers. The shuttle has 16 feathers attached to the base and the length of the feathers range
between 2.44 and 2.75 inches.

Net
A mesh net divides the badminton court into two sides. A badminton net is placed lower than a volleyball
net at five feet and one inch high on the sides and five feet high in the center. The length may vary depending on
whether doubles or singles are playing, with singles reaching 17 feet and doubles reaching 22 feet. The net is 30
inches wide with a 3-inch white tape doubled over the top.
12.) Badminton Attire
The absolute basics to wear for Badminton are:

 Good quality cotton sports socks

 A pair of sports shorts or a skirt
 A light sports T-shirt
 A quality pair of Badminton shoes

Good quality socks are often overlooked for sports but they can be the difference between a
comfortable, enjoyable playing experience and a blister prone nightmare that can wear out your socks before
you know it. There are plenty of places to get good quality sports socks. Badminton brands produce socks
designed for Badminton, I’d say these are optional though. Go with a good sports brand and make sure the socks
are nice a thick with a high thread count. This prevents your feet from rubbing against your shoes and forming
blisters.

Light, breathable and freedom to move, avoid cotton.

After that, you most likely have general sports gear like shorts, skirts and T-shirts which are most likely fine for
Badminton. Just make sure their made of breathable material and avoid cotton as it will absorb sweat. Wearing a
sweaty cotton T-shirt whilst playing Badminton is not pleasant.

Sweat headbands, wristbands

Not as popular as they used to be but sweat headbands and wristbands can be really useful while playing
Badminton. Playing Badminton really gets the heart pumping you’ll be working up a sweat in no time. Sweat can
be a real problem though.

Badminton courts are hard, elasticated surfaces which are waterproof which means any sweat or liquid
spilt on them will just sit on the surface of the court. This makes the court very slippy and is so dangerous with
the speed at which Badminton is played. Rather than letting your sweat drip all over the court, and potentially
causing an accident, having a sweat headband on to catch it and wristbands to wipe down your arms etc will go a
long way.

Warmup jacket and pants

Getting warmed up fully before playing Badminton is essential. Lack of a good warmup routine can lead
to potential injuries and you just won’t be ready to play your best. Badminton and sports brands design warmup
jackets and pants that distribute your body heat evenly across your body.

13.) Badminton Court Area

The dimensions of a badminton court are 20 ft x 44 ft (6.1 m x 13.4 m), an area of 880 ft2 (81.75 m2). The
diagonal length of the full court is 48.30 ft (14.72 m).

Both singles and doubles are played on the same standard court. The difference is that badminton singles
is played without the side or doubles alleys that extend 1 ft 6 in (0.46 m) on either side of the court.

As such, the boundaries of the singles court is played on a 17 ft x 44 ft (5.18 m x 13.4 m) court space, an
area of 748 ft2 (69.49 m2). Each of the lines drawn on a standard badminton court have a thickness of 1.57 in (40
mm).
Swimming
1.) History of Swimming
Archaeological and other evidence shows swimming to have been practiced as early as 2500 BCE in Egypt
and thereafter in Assyrian, Greek, and Roman civilizations. In Greece and Rome swimming was a part of martial
training and was, with the alphabet, also part of elementary education for males. In the Orient swimming dates
back at least to the 1st century BCE, there being some evidence of swimming races then in Japan. By the 17th
century an imperial edict had made the teaching of swimming compulsory in the schools. Organized swimming
events were held in the 19th century before Japan was opened to the Western world. Among the preliterate
maritime peoples of the Pacific, swimming was evidently learned by children about the time they walked, or even
before. Among the ancient Greeks there is note of occasional races, and a famous boxer swam as part of his
training. The Romans built swimming pools, distinct from their baths. In the 1st century BCE the Roman Gaius
Maecenas is said to have built the first heated swimming pool.

2.) Basic Movement and Postures

FRONT CRAWL
 The front crawl has three parts: the flutter kick, the rotating arm stroke, and rhythmic breathing. It is the
fastest swimming stroke.

Kick. The flutter kick begins at the hips and flows to the feet. As one foot moves downward, the other comes up
in a fluttering rhythm. Kick from the hip and thigh, not from the knee. During the downward part of the kick, your
ankle stays relaxed, toes are pointed behind you, and your knee is slightly bent. As your foot reaches the end of
the kick, straighten your leg and allow your foot to snap downward. As your foot moves upward, keep that leg
and knee straight. The kick should be smooth and steady, and your feet should stay just under the water with
only your heels breaking the surface. Your big toes should almost touch one another as they pass. You can
practice the kick by holding the edge of the pool or by supporting yourself on a kick board.

Arm Stroke. Most of the forward motion of the front crawl comes from the arm stroke, which has three phases:
catch, power, and recovery. To begin the catch, slightly bend your right wrist and elbow as you move the entire
arm downward. Have your palm facing away from your body. Keep your elbow, hand, and wrist fixed in this
position. Your hand should be directly in line with your shoulder.

Breathing and Coordination. Swimmers doing the front crawl use a breathing rhythm of one breath for every
one, two, three, or more arm cycles. Practice taking a breath for every set of arm cycles on the same side. When
your face is in the water, slowly exhale through your nose and mouth. When you need to take a breath, exhale all
of the remaining air into the water during the power phase of the arm stroke. As your body rotates during the
middle of the power phase, start turning your head so that your mouth is out of the water just as your hand exits
by your hip. At the beginning of the recovery phase, inhale quickly and return your head to its former position.

BREASTSTROKE
People like the breaststroke because it conservesenergy, they can keep their head above water, and it
can be done for longer distances. It uses a whip kick and a shallow arm pull.

Kick. The whip kick starts in the glide position. Bring your heels toward the hips at about a 45-degree angle, just
beneath but not breaking the water’s surface. Keeping your knees bent, spread your knees until they are no
farther apart than hip width. Your feet must be farther apart than your knees. Keep your ankles fully flexed and
your toes pointed outward. This is the catch position. To begin the power phase, move your feet and lower legs in
a whipping motion, pushing outward and backward until your legs and feet are touching in a glide position. At the
end of the power phase, your toes should be pointed back and away from your body. The speed of the whip kick
should increase rapidly and continue until the end of the kick.

Arm Stroke. Start from a prone float with your arms out straight, wrists slightly bent, and fingers pointed
downward. Turn your hands to a slightly palms-out position. Then bend your arms a little at the elbows as the
palms and arms push out and down until your hands are farther apart than the width of your shoulders. This is
the catch position. Begin the power phase by pressing your arms and palms downward until your elbows form a
90-degree angle, with your forearms pointing toward the bottom. During the power phase, your hands and
forearms should always be below the elbows and your elbows should always be below your shoulders.

Breathing and Coordination. While doing the breaststroke, you should exhale slowly in the water between
breaths. Between the catch and the power phase, lift your chin out of the water, finish exhaling, and quickly take
a breath. As your arms begin the recovery phase, place your chin and face back in the water. The water level
should be right above the eyebrows. Avoid lifting your head and shoulders too far out of the water to prevent
bobbing and losing forward momentum.

SIDESTROKE
The sidestroke is a good long-distance stroke with a long, restful glide.

Kick. The scissors kick is a powerful kick that provides a resting period between arm strokes. To do the scissors
kick, bring your knees together and then bend them as you bring your lower legs and heels toward the buttocks.
Without pausing, move your legs into the catch position. Move your top leg forward and your bottom leg back
until your legs and knees are straight. To move into the power phase, bring both legs back together with a
forceful snapping motion like closing a pair of scissors. Keep your legs together during the glide position with the
toes pointed back.

Arm Stroke. Start in the glide position on your side with one ear in the water and the nose, mouth, and other ear
out of the water. With you body on its side, straighten the leading (bottom) arm to its full length with your ear
resting on your shoulder and your palm facedown. The trailing (top) arm should rest comfortably alongside your
body with the hand above the thigh. Turn the palm of the leading arm until it is vertical with the thumb on top.
Begin moving the leading arm into a catch position by moving the hand in a downward direction toward the feet.

Breathing and Coordination. In the sidestroke, the arm strokes and scissors kick are combined so that the legs
are drawn up as the leading and trailing arms move toward the chest. To help coordinate your arms and legs in
the sidestroke, remember the phrase, “pull, kick, glide.” Start by moving your legs into the catch position. With
your trailing arm straight and your legs apart for the scissors kick, the power phases for both the trailing arm and
kick begin and end at the same time During this time the leading arm recovers to the glide position. When you
have finished both the kick and trailing arm stroke, rest and relax your muscles. Hold the glide position for three
or four counts and then repeat the stroke. Breathing is easy with the sidestroke since the mouth is out of the
water. Breathe in during the power phase of the leading arm and breathe out during the power phase of the
trailing arm.

3.) Movement Principles

Here's a guide to understanding these swim principles and getting the most out of your training with these top
training rules of swimming. 

Specificity

The stresses that are applied to the body in training must be the same as those experienced in your
chosen sport. In other words, if you’re planning to really get into swimming and only have a limited amount of
time to train, then you must spend the time on swimming and not on other sports like running. 

Individualisation

This is a crucial principle; the fundamental fact that everyone is different. Everyone responds to training
in a different way. If you are swimming with a friend and doing exactly the same amount of training, don’t be
concerned if one of you gets fitter quicker than the other; this is what individualisation is all about. 

Progression

This is all about the need to gradually increase the workload that you put your body through. It is
essential to combine swim training and rest, whilst at the same time increasing the stress that the body is put
through. This so-called ‘stress’ is a combination of the frequency, duration and intensity of the workout. 

Swimming overload

Overtraining is a very common problem and comes about when you don’t get enough rest during your
training program. This should not be confused with overload, which is the planned exposure to an increased
workload and the right amount of rest between each swim. Without the correct amount of rest you get
overtraining. With the correct amount of increased training and the right rest, you get overload. Overload is
essential if your swimming is to improve. You donot want to get the reverse effect, overtraining.

4.) Planning Practices

1. Swim practice tends to start REALLY early in the morning. It’s not uncommon for swim practice to start before
the sun is even out. But even when most of the world is still asleep at this time, mornings can still be pretty
hectic. Procrastinating on creating the swim sets will just be added stress for yourself - stress that is completely
avoidable with a bit of earlier preparation.

2. Effective swimming practice plans are ones that have been well thought out. Not ones randomly assigned on
the spot. Preparation is key to productive practices. No matter how long you’ve been coaching, preparing the
workouts at least the night before practice gives you a much better opportunity to come up with a plan that
would be effective in bringing your swimmers closer to their goals.

3. It shows your swimmers that you are just as dedicated to their success as they are. Swimmers knowing that
you’ve given plenty of thought to every workout you ask them to complete keeps them motivated to put in their
share of effort into the training. It’s a good reminder that every swim set has a purpose, and that completing
them properly takes them a step closer to their goals, helping them become faster swimmers.

5.) Selecting Drills in swimming 

A.) 3 Strokes & 6 Kicks Drill
The 3 Strokes & 6 Kicks Drill helps you balance your freestyle stroke and improves your coordination by
taking three strokes, then balancing on your side for six kicks. Focus on driving the rotation with your hips and
legs rather than your arms and add a pair of fins to help keep your body position high.

B.) Catchup Drill

The Catchup Drill will help you improve your stroke timing and patience in the water. If you have a piece
of PVC pipe or any stick that’s about half a meter in length, you can use it by holding your arms out in a
streamline position and delaying the next stroke until your recovering arm finishes. We also recommend buying a
foam swimming noodle, and cutting it with a pair of scissors.

C.) 6-Kick Switch Drill

The 6-Kick Switch Drill is a fundamental drill in freestyle that works on balance. Take 6 kicks while
balancing on your side and your head is down, then take a single stroke and balance on your opposite side for
another 6 kicks.

D.) Fist Drill

The Fist Drill is the single best technique to improve your freestyle catch. If you have access to whiffle
balls or tennis balls, swim with them in your hands and feel the connection with your forearm. Because you’re
decreasing the surface area of your hands, the rest of your arms will have to step up and pull more water.

E.) Zipper Drill

The Zipper Drill focuses on keeping your elbow high through the recovery phase of the freestyle stroke. As you
finish your underwater pull and your hand exits the water, focus on keeping your elbow above your hand. As
your hand reaches forward the thumb of your recovering hand passes gently across your torso into your armpit.

6.) Teaching Swimming Skills

Here are 5 basic swimming skills beginners need to learn:

1. Breathing
This is a frequently overlooked basic skill, but it is an important one. If are not comfortable breathing
while swimming, you won't be able to enjoy it completely and learn new things. The basic idea is that you need to
breathe out with both your nose and mouth when your head is underwater. Then when you lift your head to the
side take a full breath before putting your face back down.

2. Floating
Before you start kicking and stroking, first learn to float in the water. Floating helps you to get used to the
habit of moving through water properly. Floating helps to keep your body on the surface of the water. Our body
experiences a vertical buoyant force when immersed in water and floating helps to keep your body in a
horizontal position. Floating is important because if you accidentally fall in the water you will be able to float on
the surface till you are rescued.

3. Your body movement should be well co-ordinated

In swimming, all your body parts should be well co-ordinated with each other. You must be able to move
the muscles of your lower back, abdomen, and hips in a synchronized way to keep moving forward. Your hands
should move and cut through the water first, followed by your elbow and then your body should make way
through the water.

4. Kicking
Kicking is another important skill to learn if you want to master swimming. Kicking helps your body to
move in the forward direction. Many swimming coaches use kickboards to support swimmer's body.

5. Strokes
Now that you know how to float and kick, it is time to learn some strokes. Strokes are the arm
movements that help to pull the body through the water. The front crawl, sidestroke, backstroke, and butterfly
are some of the common swimming strokes.

7.) Basic Rules in Swimming

Look for and read the signs
Read the signs posted in a swimming area and follow the safety information. Signs and rules are there to
protect you and to keep pools clean and germ-free.

Walk, do not run

Never run on the pool deck.This area can be very slippery, especially when there is water on the deck.

Be careful getting in and out of the pool

Use a handrail whenever possible to prevent slipping or falling. When getting out of the water, avoid
climbing on slippery or other unstable surfaces.

Look before you leap or dive in

Always check  your surroundings and enter the water  slowly with your feet first. Check the area each
time before you enter the water, as swimming conditions or surroundings may change. You may not always be
able to see underwater swimmers, toys and other objects that can cause harm. Shallow water, underwater logs
or big rocks can cause serious injury.

Stay within your abilities

When you go in the water, swim only where you feel comfortable. Do not go farther or deeper than you
can handle. At beaches, swim parallel to the shore, and stay inside marked areas. Be aware that cold water or
rough conditions can impact your swimming abilities.
Never swim alone
Use the “buddy system” and take a friend or responsible adult with you who is a strong swimmer. Make
sure you watch out for each other. Even when a lifeguard is around, it is best to have a “buddy”.

8.) Duties and Responsibilities of Officiating the Game in Swimming

Meet Manager
The Meet Manager is responsible for planning and organizing every aspect of the meet, and making sure
it runs without a hitch. From registering the meet with Swim Ontario months in advance, through inviting
coaches from other clubs to register, handling the torrent of entry information as it comes in, right through to
making sure the awards are prepared and distributed properly, this job requires someone with awesome
patience, perseverance and attention to detail if the meet is to be a success.

Referees
The referee has the overall authority and responsibility for seeing that the competition complies with all
of the appropriate rules and regulations. The referee resolves all questions related to the conduct of the swim
meet and reviews any disqualifications. To train as a referee, an individual must first have been certified as a
starter for a minimum of one year, and must be recommended for advancement by the regional officials
chairperson.

Clerk of Course
If you enjoy lots of contact with the swimmers and have good organizational skills, the clerk of course
position may be for you. The clerk of course greatly contributes to a well-run meet. The clerk of course checks
swimmers into the meet, “scratches” swimmers that are absent or do not intend to swim an event, and seeds
swimmers according to their entry times. The clerk of course may also shepherd swimmers from a staging area to
the starting blocks. Training involves a clinic and apprenticeship.

Marshall
Safety is an important concern at swim meets, and the marshal is assigned the important responsibility of
maintaining a safe swim environment. This may include supervision of warm-ups, crowd control on deck, and
supervising the behaviour of swimmers in and out of the pool.

Starter
The starter ensures that all swimmers receive a fair and equitable start. The starter works closely with
the referee, and assumes responsibility for the start at the referee’s signal. The starter steps the swimmers onto
the starting blocks or into the water, directs the swimmers to “take their mark”, and in conjunction with the
referee, determines when a false start has occurred.

Timer
If you’ve ever been to a swim meet, you’re sure to have heard the announcements calling for parents to
volunteer as timers. What you may not appreciate is that timers are officials, and that it takes a lot of timers to
run a swim meet. A six lane pool requires 18 timers per session. Most parents start off their volunteer activities as
lane timers. As a lane timer you operate various timing devices such as stopwatches or buttons that are attached
to the automatic timing equipment.

Chief Timer
 The chief timer assures that all lanes have timers, working stop watches and buttons, clipboards, pencils,
and timing cards or sheets. The chief timer starts two watches on every race, and delivers a working watch to
timers when their own watches fail. The chief timer may also be asked to help train the lane timers at the
beginning of a session.

Stroke & Turn Judges

The stroke judge walks along the side of the pool, typically between the backstroke flags, and observes
the swimmers on his half of the pool. The stroke judge ensures compliance with the rules pertaining to the
mechanics of the swim such as the arm stroke and kick. The turn judge observes the swimmers from either the
start/finish end or turn end of the pool. The turn judge is responsible for judging the starts, finishes, and turns
during each race.

Recorder
The recorder is responsible for bringing all this information together, for posting the results of races, and
for printing labels for the awards. Training involves attending a clinic, followed by an apprenticeship.

Runners
Runners are responsible for collecting the results cards from the timers at the end of each heat, and
delivering them to the Place Judges. They may also be called upon to deliver results cards to the Recorder Scorers
in the computer room. This is a perfect job for a younger sibling who would like to help out at a meet.

Officials Food
The Officials Food person looks after feeding our volunteer officials and coaches. Coffee and
refreshments are made available before the meet and lunch and/or dinner is provided as required. A good supply
of food for officials and coaches will keep teams coming back to future meets.

9.) Skills Needed in Swimming 

1. Breathing
This is a frequently overlooked basic skill, but it is an important one. If are not comfortable breathing
while swimming, you won't be able to enjoy it completely and learn new things. The basic idea is that you need to
breathe out with both your nose and mouth when your head is underwater. Then when you lift your head to the
side take a full breath before putting your face back down.

2. Floating
Before you start kicking and stroking, first learn to float in the water. Floating helps you to get used to the
habit of moving through water properly. Floating helps to keep your body on the surface of the water. Our body
experiences a vertical buoyant force when immersed in water and floating helps to keep your body in a
horizontal position. Floating is important because if you accidentally fall in the water you will be able to float on
the surface till you are rescued.

3. Your body movement should be well co-ordinated

In swimming, all your body parts should be well co-ordinated with each other. You must be able to move
the muscles of your lower back, abdomen, and hips in a synchronized way to keep moving forward. Your hands
should move and cut through the water first, followed by your elbow and then your body should make way
through the water.
4. Kicking
Kicking is another important skill to learn if you want to master swimming. Kicking helps your body to
move in the forward direction. Many swimming coaches use kickboards to support swimmer's body.

5. Strokes
Now that you know how to float and kick, it is time to learn some strokes. Strokes are the arm
movements that help to pull the body through the water. The front crawl, sidestroke, backstroke, and butterfly
are some of the common swimming strokes.

10.) Swimming Equipment

Swimsuit
Fabrics are designed for minimal resistance through the water, they tend to last a long time, and they
resist fading even when used repeatedly in chlorinated pools. Comfort is the most important quality in selecting a
swimsuit. You're less likely to swim if you're uncomfortable in your suit.

Goggles
Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you
keep your eyes open while you swim so that you can see where you're going.

Bathing caps
Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to
wear caps to keep hair from getting into the pool, and some people just like to protect their hair from the
chlorine in the water. You may also decide to wear a bathing cap to cut down on resistance in the water.

Flotation devices and other equipment

Flotation devices help keep you afloat so that you can slow down and work on your swim stroke without
sinking or causing too much fatigue, and they help with confidence for individuals who don't know how to swim.
Read on to learn more about floatation devices.

11.) Swimming Attire

 A bathing suit, swim trunks, or "board shorts"
 Attire worn for SCUBA diving or surfing (rash guard/wet suit)
 Short or long sleeved shirts and/or tights and/or shorts made of synthetic material such as "Lycra" or
"Spandex"
 Swim attire must be clean, must not restrict movement, or create a safety hazard.

Swim attire that is not permitted includes but is not limited to:

 Underwear or lingerie
 Clothing that has been "cut off" including jean shorts Jeans or sweat pants
 Attire with exposed metal zippers and/or rivets
 Clothing with offensive language and/or messaging

12.) Swimming pool Area

Length: Most pools in the world are measured in metres, but in the United States pools are often measured in
feet and yards. In the UK most pools are calibrated in metres, but older pools measured in yards still exist. In the
US, pools tend to either be 25 yards (SCY-short course yards), 25 metres (SCM-short course metres) or 50 metres
(long course). US high schools and the NCAA conduct short course (25 yards) competition. There are also many
pools 33+1⁄3 m long, so that 3 lengths = 100 m. This pool dimension is commonly used to accommodate water
polo.[citation needed]

Width: Most European pools are between 10 m and 50 m wide.[citation needed]

Depth: The depth of a swimming pool depends on the purpose of the pool, and whether it is open to the public
or strictly for private use. If it is a private casual, relaxing pool, it may go from 1.0 to 2.0 m (3.3 to 6.6 ft) deep. If it
is a public pool designed for diving, it may slope from 3.0 to 5.5 m (10 to 18 ft) in the deep end. A children's play
pool may be from 0.3 to 1.2 m (1 to 4 ft) deep. Most public pools have differing depths to accommodate different
swimmer requirements. In many jurisdictions, it is a requirement to show the water depth with clearly marked
depths affixed to the pool walls.

Table Tennis
1.) History of Table Tennis
The game was invented in England in the early days of the 20th century and was originally called Ping-
Pong, a trade name. The name table tennis was adopted in 1921–22 when the old Ping-Pong Association formed
in 1902 was revived. The original association had broken up about 1905, though apparently the game continued
to be played in parts of England outside London and by the 1920s was being played in many countries. Led by
representatives of Germany, Hungary, and England, the Fédération Internationale de Tennis de Table
(International Table Tennis Federation) was founded in 1926, the founding members being England, Sweden,
Hungary, India, Denmark, Germany, Czechoslovakia, Austria, and Wales. By the mid-1990s more than 165
national associations were members.

The first world championships were held in London in 1926, and from then until 1939 the game was
dominated by players from central Europe, the men’s team event being won nine times by Hungary and twice by
Czechoslovakia. In the mid-1950s Asia emerged as a breeding ground of champions, and from that time the
men’s team event has been won by either Japan or China, as has the women’s event, though to a lesser extent;
North Korea also became an international force. In 1980 the first World Cup was held, and Guo Yuehua of China
won the $12,500 first prize. Table tennis became an Olympic sport in 1988, with singles and doubles competition
for men and women.

2.) Basic Movement and Postures

Feet

For the stance, you should have feet wide apart. Most beginners have feet too close or too wide. This will
make your body unstable. The rule of thumb is having your feet just a little bit wider than your shoulder.

Body

The body should be slightly bent forward. Your head should be facing the table. This stance will make
them responsive to both short and long ball.
Arm and Freehand

It should be lower than the table. This could give stability and the focus.

Knees

Knees should be slightly bent. Don't bend your knees too much. Find your comfortable height. Some
players just stand too high. And some just stand too low. Optimal distance helps you balance. Too high standing
prevents you to move fast.

3.) Movement Principles

The principles in table tennis are mainly in speed, placement, force, and spin. Correctly mastering these
four techniques will help a player compete efficiently and will help a player fully utilizing his body movement and,
thereby, boosting the beauty of the sport to a higher level while enjoying success and the sense of honor.

Four techniques in table tennisis discussed as follows:

1. Beauty of Speed

Speed in table tennis includes speed of motion, speed of reaction, and speed of footwork. The beauty of
speed can be described as “quickness” – quick reach, quick change, quick acceleration, quick reaction, and quick
movement. Research professionals in the Chinese National Sport Bureau have discovered the following: the
speed of ball can reach 17 meters per second when a player makes a power smash; in a high-level game, the time
interval between the ball bouncing from the table at your side and reaching to your racket is only 0.2 second; and
when a ball is served with loaded backspin, the ball’s rotation can be faster than that of an airplane propeller.
These research results prove that the speed of table tennis is extremely fast and it requires players to reach their
hitting position even before the ball is coming. “Feet being there before the ball” is a classic phrase in playing
table tennis.

2. Beauty of Placement

Placement of the returning ball means a player hits the ball correctly to the opponent’s table at a precise
location. The purpose is to place the ball at a weak location of your opponent, at the location that the opponent
has difficulty or is barely able to return the ball, or at the location to make your opponent move around the table;
it gives you the best advantage to win the point. Precise return placement is important in raising the quality of
hitting the ball and in achieving tactical advantages against your opponent; it is key in making your opponent lose
his balance when returning the ball. In one word, the beauty of placement is all about precision. It is based on
quick adjustments of your movement and the subtle variation of the racket angle in just a fraction of a second.

3. Beauty of Force

In table tennis, force normally means the player’s force used to hit ball. Accurately controlling the force
used to hit the ball is the first priority in table tennis. It requires a player to exercise proper control of force and
to demonstrate instant explosive power.

4. Beauty of Spin

Spin is created at the moment a player utilizes explosive power while the rubber brushes the ball. Spin is
the most common action in table tennis. About 80% of quality in making a spin ball depends on the following
factors: correctness of your stroke, ball position being brushed, angle of your racket, brushing direction, and
strength of the action. The other 20% is about what type of the rubber material one uses.

4.) Planning Practices

1. Know what spin is on the ball
 The key to acquiring this important skill in table tennis is to carefully watch your opponent’s racket when
it makes contact with the ball.

If your opponent’s racket is moving from:

 Low to high ― the spin is topspin

 High to low ― the spin is backspin
 Their left to right ― the spin is right sidespin
 Their right to left ― the spin is left sidespin

2. Compensate for the spin with your racket angle

If topspin, angle your leading racket face down and contact the ball above its center

If backspin, angle your leading racket face up and contact the ball below its center

If right sidespin, angle your leading racket face to the right and contact the ball to the left of its mid-line

If left sidespin, angle your leading racket face to the left and contact the ball to the right of its mid-line

While holding your racket at the suggested angle, stroke gently forward. Only after you have developed a feel for
the spin should you stroke the ball with more force.

3. Use your whole body when you stroke your forehand

Make sure that you rotate your hips and shoulders backwards during the backswing and then forward
into the ball as you stroke your forehand. This motion is coordinated with a transfer of your body weight from
the back foot to the front foot. The harder you hit your forehand, the more forceful your weight transfer must
be. A common forehand mistake is to use only your arm to hit the ball, which severely limits your power and
consistency.

4. Maintain a good ready position

A good ready position is balanced and prepares your body to move instantly in any direction. Use it when
preparing to return serves and between strokes.

The basic sequence of a table tennis rally is:

 Put yourself in a good ready position

 Move to the ball with your feet, staying balanced
 Stroke the ball
 Return to your ready position
 Repeat B, C and D until the rally ends

5. Train your strokes until they are automatic

When you first learn a new table tennis skill, you use a lot of mental energy to formulate a clear mental
picture of how the stroke looks and feels. Once this mental picture is relatively accurate, you should then practice
that skill repeatedly until you no longer have to think about how to do it. This is your automatic stage. Your best
performance will come when you play on automatic and you do not analyze your skill. You just let it happen
naturally.

5.) Selecting Drills in Table Tennis  ,

Practice tt drills:
 When the players come back from the break, they play eleven points to activate themselves for the third
exercise. The type of the third exercise depends on the proximity of the next competition. If the next tournament
is in a long time, more technical aspects will be practiced. However, if the next competition is held sooner, the
exercise will consist more of game simulations.

Footwork:

One player is blocking with his backhand, and the other one does one backhand, one middle (forehand),
and one forehand and then start over. One player always hits the ball down the line, and the other always hit the
cross. One player is blocking with the backhand, and the other does one backhand, one pivot forehand from the
backhand side, and one forehand from the middle.

Serve Drills:

The server does a short underspin service to the other’s backhand. The opponent returns it with a chop
to the server’s forehand, and after the first topspin, the returner blocks with his backhand, one ball to the
forehand, and one ball to the backhand.

6.) Teaching Table Tennis Skills

Based on the Chinese coaching, there are 5 fundamental skills in table tennis.

 Forehand drive technique.

 Backhand topspin close to the table.
 Forehand push and backhand push.
 Forehand flick.
 Backhand flick.

7.) Basic Rules in Table Tennis 

1.  GAMES ARE PLAYED TO 11 POINTS

A Game is played to 11 points. A Game must be won by two points. A Match is generally the best three of
five Games.

2.  ALTERNATE SERVES EVERY TWO POINTS

Each side of the table alternates serving two points at a time. EXCEPTION: After tied 10-10 (“deuce”),
service alternates at every point. Can you lose on a serve in ping pong? Yes! There is no separate rule for serving
on Game Point.

3.  TOSS THE BALL STRAIGHT UP WHEN SERVING

How do you serve the ball in ping pong? Hold the ball in your open palm, behind your end of the table.
Toss at least 6” straight up, and strike it on the way down. It must hit your side of the table and then the other
side. NOTE: Once the ball leaves the server’s hand it is in play, and so counts as the receiver’s point if the ball is
missed or mis-hit.

4.  THE SERVE CAN LAND ANYWHERE IN SINGLES

There is no restriction on where the ball lands on your side or your opponent’s side of the table. It can
bounce two or more times on your opponent’s side (if so, that’s your point), bounce over the side, or even hit the
edge.

5.  DOUBLES SERVES MUST GO RIGHT COURT TO RIGHT COURT

 The serve must bounce in the server’s right court, and receiver’s right court (NOTE: landing on center line
is fair). Doubles partners switch places after their team serves twice.

8.) Duties and Responsibilities of Officiating the Game in Table Tennis

Duties and Responsibilities of Officiating the Game in Table Tennis

The main role of table tennis referee

 the conduct of the draw;

 the scheduling of the matches by time and table;
 the appointment of match officials;
 conducting a pre-tournament briefing for match officials;
 checking the eligibility of players;
 deciding whether play may be suspended in an emergency;

9.) Skills Needed in Table Tennis

Stance and footwork

Before hitting your first shot it’s worth getting your body in the right position. A correct and stance in
relation to the table depends to some degree on your grip, and whether you’re are attacking, defending, or
serving the ball. However, even as your arm position and placement relative to the table changes, you should
always have the correct stance and body posture. The right stance gives you the balance, stability, and range of
movement you need to play the game.

Feet

Your feet should be wide, about 1.5 or more shoulder widths apart so that you can quickly move side-to-
side. Keep your non-dominant foot slightly ahead of the other (for right-handed people, this means keeping your
left foot slightly closer to the table, for left-handed people it’s the opposite).

Ankles and knees

Keep your knees and ankles slightly bent and flexible, with your weight forward on your toes. This keeps
your body ready to move forward or backward as needed.

Back and shoulders

Keep your upper body slightly bent at the waist. With the bent ankles, knees, and waist and your
shoulders forward, your whole body is in a slightly crouched position, ready to spring into action.

Arms

Your arms should be in front of your body, with your elbow and paddle in front of you.

Holding the paddle

The exact position of your hands and arms in your stance depends on your grip or how you hold the bat.
There are two basic grips in table tennis: the shakehand grip, and the penhold grip. The different types of grip
have specific variations for your hand position on the paddle depending on your preference and style of play.

10.) Table Tennis Equipment

Balls

Table tennis balls must have a diameter of 40 millimeters and weigh 2.7 grams. Table tennis balls are
made out of a unique, plastic-like material called celluloid. Air is trapped inside the ball, which allows it to bounce
after striking a paddle or table. The lightweight ball can be struck with different types of rubbers and wrist action
which results in different spin rates.

Nets and Posts

The net is another part of the table that stretches across the width of the table and extends six inches
over each side with posts at either end. The net is made of a stretchy nylon material and measures six inches
from the top of the net down to the table. Table tennis posts are usually attachedto the table by an extendable
clip or a washer and bolt that can be adjusted.

Paddle Cases

There are two types of paddle cases that are used to help protect and increase the longevity of a player's
paddle. Most players prefer an oblong shaped case that mirrors the shape of the paddle itself. The inside is lined
with a foam layer that protects the paddle from chipping or the rubber from peeling. Finally, the case also
protects from environmental factors such as sunlight or cold which harm the paddle's rubber.

Rubbers

Table tennis rubbers are the surfaces on both sides of the paddle used to strike the ball. Different types
of rubber provide different characteristics of service and return. Rubbers tend to have three different variations
of thickness, also distinguished as "pimples-out" or "pimples-in" (reverse) rubbers. The rubber is glued atop the
sponge, and a thicker sponge tends to a more offensive playing style.

Table Tennis Paddle

The paddles used in table tennis are used to strike the ball onto your opponent's half of the table.
Paddles can come in many different variations that favor the player's specific skills and techniques. Paddles must
be made of at least 85% wood, but can also include some carbon fiber in its design. On both sides of the paddle,
you will notice a rubber surface that comes into contact with the ball.

The Table

The table in table tennis is the largest and most expensive piece of equipment that you will need to play
table tennis. The table looks similar to a small version of a tennis court, with lines marking the area of play and a
net dividing the two courts. The rectangular table is nine feet long, five feet wide and stands 30 inches off the
ground.

11.) Table Tennis Attire

Table Tennis Clothing Rules

 In a formal table tennis competition, the players wear a uniform. These include short-sleeved jerseys,
shorts or skirts, socks, and sneakers. Half-sets or full-length sportswear can be worn with permission
from the referee.
 The primary color of short-sleeved jerseys (except for sleeves and collars), shorts, or skirts should differ
from the table tennis ball’s color.
 The back of a short-sleeved jersey can have several typefaces to indicate the player’s name, association,
and club the player represents. Some advertisements are allowed as long as they meet the rules.
 In the middle of the back of the short-sleeved jersey, priority should is to the number identifying the
player. The number should be rectangular and the area not more than 600 square centimeters.
 The player, such as jewelry, wear marks or decorations in front or on the side of the sportswear, and
items, should not be conspicuous or reflective, affecting the opponent’s line of sight.
 There must be no design or typeface on the sportswear that may create disappointment or disparage the
sport’s reputation.