INDIVIDUAL SPORTS – RUNNING
Running – one of the fundamental skills and movement
interwoven in most sporting and physical activities.
- it helps develop the athletes strength, endurance,
speed, and some other fitness component.
BASIC RUNNING TECHNIQUES:
1. BODY POSITION: stand tall with the body slightly
leaning forward ready to move for your next stride.
2. ARM ACTION: the movement of your arm should be
straight, swing hands up your cheek.
3. MID-FOOT TECHNIQUE: is believe to prevent serious
injuries and minimize pain and soreness.
4. KNEE LIFT: make sure you do an opposite arm and leg
action.
5. RELAXATION: always keep your body in a relax
manner, your hands open with your thumbs up.
6. HEAD AND EYES: your eyes should be looking straight
forward and avoid moving your head in different
direction.
BASIC SKILLS IN RUNNING:
1. UPPER BODY MOVEMENT
*Seated Arm Swing
2. LOWER BODY MOVEMENT
* Knee Lift and Foot Action
3. WALL DRILL RUNNING
4. PARTNER RESISTANCE RUN
DRILLS FOR SPEED RUNNING SKILLS:
1. SKIPPING
2. BACK PEDAL
3. SIDE SHUFFLES
4. BUTT KICK
5. SPRINT
6. RUN, RUN, RUN, AND HOP
7. CARIOCA
INDIVIDUAL SPORTS - GYMNASTICS
Gymnastics – is a discipline that involves dance
elements like jumps, leaps, balances, and pivots while
using apparatuses.
Rhythmic Gymnastics has two categories;
1. individual competition – perform only 4 exercises
using 4 apparatuses.
2. group competition - perform 2 routines:
a. perform 5 apparatuses
b. 2 different apparatuses
APPARATUSES USED IN RHYTHMIC GYMNASTICS
1. Hoop – it is made of plastic, measures 80-90 cm in
diameter and weigh 300 kg.
- this apparatus should roll and move over gymnast’s
body and floor. Rotate in his/her hand.
2. Ball – the ball is made of rubber or synthetic material,
18-20 cm in diameter and weighs 400g.
- the ball maybe thrown and caught, bounced and rolled
over.
3. Clubs – this apparatus is usually made of wood or
synthetic material that measures 50 cm long and weighs
150g.
4. Ribbons – it is made of satin, at least 6 meters long
and 4-6 cm wide.
5. Rope – is made of hemp, nylon, or polyester. The
gymnast should stand in the middle part of the rope
with his/her feet together. It should be measured
according to the height of the gymnast.
INDIVIDUAL SPORTS – RUNNING
Running – one of the fundamental skills and movement
interwoven in most sporting and physical activities.
- it helps develop the athletes strength, endurance,
speed, and some other fitness component.
BASIC RUNNING TECHNIQUES:
1. BODY POSITION: stand tall with the body slightly
leaning forward ready to move for your next stride.
2. ARM ACTION: the movement of your arm should be
straight, swing hands up your cheek.
3. MID-FOOT TECHNIQUE: is believe to prevent serious
injuries and minimize pain and soreness.
4. KNEE LIFT: make sure you do an opposite arm and leg
action.
5. RELAXATION: always keep your body in a relax
manner, your hands open with your thumbs up.
6. HEAD AND EYES: your eyes should be looking straight
forward and avoid moving your head in different
direction.
BASIC SKILLS IN RUNNING:
1. UPPER BODY MOVEMENT
*Seated Arm Swing
2. LOWER BODY MOVEMENT
* Knee Lift and Foot Action
3. WALL DRILL RUNNING
4. PARTNER RESISTANCE RUN
DRILLS FOR SPEED RUNNING SKILLS:
1. SKIPPING
2. BACK PEDAL
3. SIDE SHUFFLES
4. BUTT KICK
5. SPRINT
6. RUN, RUN, RUN, AND HOP
7. CARIOCA
INDIVIDUAL SPORTS - GYMNASTICS
Gymnastics – is a discipline that involves dance
elements like jumps, leaps, balances, and pivots while
using apparatuses.
Rhythmic Gymnastics has two categories;
1. individual competition – perform only 4 exercises
using 4 apparatuses.
2. group competition - perform 2 routines:
a. perform 5 apparatuses
b. 2 different apparatuses
APPARATUSES USED IN RHYTHMIC GYMNASTICS
1. Hoop – it is made of plastic, measures 80-90 cm in
diameter and weigh 300 kg.
- this apparatus should roll and move over gymnast’s
body and floor. Rotate in his/her hand.
2. Ball – the ball is made of rubber or synthetic material,
18-20 cm in diameter and weighs 400g.
- the ball maybe thrown and caught, bounced and rolled
over.
3. Clubs – this apparatus is usually made of wood or
synthetic material that measures 50 cm long and weighs
150g.
4. Ribbons – it is made of satin, at least 6 meters long
and 4-6 cm wide.
5. Rope – is made of hemp, nylon, or polyester. The
gymnast should stand in the middle part of the rope
with his/her feet together. It should be measured
according to the height of the gymnast.