Individual and Dual Sports

1.1 Stretch out

Table tennis had its humble beginnings in the 1880’s after lawn tennis and badminton
became popular. From its name Gossins, it evolved to ping-pong and then officially became
table tennis. Its equipment developed through the years, from stringed rackets and rubber balls
to wooden rubberized rackets and celluloid balls. The sports are played by two or four players
on a rectangular table using a rubberized wooden racket or paddle and a celluloid ball. Table
tennis is considered one of the fastest ball sports in the world.
The International Table Tennis Federation (ITTF) was founded in 1926 as the world
governing body of the sports with 197 member- association in every competition worldwide.
The (ITTF) supervises world championships annually and four other world title events which
involve more than 800 players from all continents.

1.2 The Equipment

The upper surface of the table, known as the playing surface, should be rectangular,
measuring 2.74 meters in length, 1. 525 m. in width, 76 centimeters (cm) in height. The playing
surface may be made of any material but should yield a uniform bounce of about 23cm when a
standard ball is dropped on it from a height of 30cm. The surface should be painted in dark
color but with a 2cm – wide white line along the side and edge of the table.

The ball should be made of celluloid or plastic with a weight of 2.7 grams and a
diameter of 40mm. It can come in white or orange with a matt finish. For optimum
playing experience use only balls approved by the ITTF.
The racket may vary in size, shape, and weight but should be flat and rigid. A side of
the blade used for striking the ball should be covered with ordinary pimpled rubber or
sandwich rubber. The racket should be red on one side and black on the other with a
matt finish.

1.3 Terminology
To help you understand the game and its rules, be familiar of the list of the terms and
phrases commonly used in table tennis and their definition.

1.3.1 Assistant Umpire

- The person appointed to assist the umpire.
1.3.2 Backhand
- A way of hitting the ball where the back of the hand holding the racket is turned in the
direction of the ball.
1.3.3 Block
- Striking the ball without force, letting its momentum return itself to the other side of
the table. Block is a counter or defensive move.
1.3.4 Closed racket position
- When the rackets hitting side is facing slightly downward.
1.3.5 Deuce
- When both teams reach a score of 10 all.
1.3.6 Diagonal
- When the ball crosses the counter line, from the right/ left half side of the server’s
court to the right/left half side of the receiver’s court.
1.3.7 Drive
- Faster than a push not as a smash, it is a controlled way of striking the ball below the
shoulder, usually without a spin, preferably after it bounces off the table for a faster
ball movement.
1.3.8 End line
- A line at either end of the playing surface, marking the limits of the playing area.
1.3.9 Forehead
- A way of hitting the ball where the palm of the hand holding the racket is turned in the
direction of the ball.
1.3.10 Free hand
- Hand not carrying the racket.
1.3.11 Grip
- Manner by which the racket is held
1.3.12 Let
- A rally of which the result is not scored.
1.3.13 Lob
- Returning the ball to the opponent at a high level or almost head level. Lob is a
counter or defensive move.
1.3.14 Loop
- Almost the same as drive but imports a spin, creating a loop as the ball bounces on the
table, similar to a lob but with a lower bounce.
1.3.15 Obstruction
- When anything the player wears or carries touches the ball in play while it is above or
travelling toward the playing surface, has not passed beyond his/her end line, and has
not touched his/her court since it was last struck by the opponent.
1.3.16 Point
- A rally of which the result is scored.
1.3.17 Open Racket Position
- When the rackets hitting side is facing slightly upward.
1.3.18 Push
- Striking the ball at a low level with the racket brushing underneath it with less force.
Push is a counter or defensive move.
1.3.19 Racket hand
- Hand carrying the racket
1.3.20 Rally
- Period during which the ball is in play. It ends when the ball does not land on the table
or when a player misses or fails to return the ball to the opponents table.
1.3.21 Receiver
- The player due to strike the ball second in a rally.
1.3.22 Return of Service
- The ball must be hit after it has bounced on the receiver’s half of the table.
- The return must be made straight back over the net onto the opponent’s half of the
table.
1.3.23 Server
- The player due to strike the ball first in a rally.
1.3.24 Service
- Done at the start of the rally
1.3.25 Smash
- Striking the ball with more force, preferably after it reaches the peak when it goes
down to the level of the eyes.
1.3.26 Spin
- Rotating the ball in different direction (top spin, under spin, side spin)
1.3.27 Straight
- When the ball does not cross the centerline, from the right/ left half side of the server’s
court to the left/right half side of the receiver’s court.
1.3.28 Umpire
- The person appointed to control a match

1.4 Warm-Up and Cool-Down Exercises

1.4.1 Warm-Up exercises should
a. Include low- intensity routine that will promote full range of motion at joints.
b. Raise the body temperature
c. Increase the pulse rate between 10 and 30 beats per minute above resting heart rate.
d. Be rhythmic and continuous
f. Include stretching of major muscle groups to be used in playing.
g. Lost for approximately 15 to 30 minutes.
h. Enhance the delivery of oxygen to the muscles, so that it is available for more vigorous
activities.
i. Improve performance
j. Decrease the risk of injury

1.4.2 Cool- down exercises should

a. Raise the temperature of the muscles and increase the range of motion at joints.
b. Encourage muscles to contract faster and more strongly.
c. Increase the body temperature and heart rate,
d. Include low-intensity exercises that will allow full range of motion of joints,
e. Be rhythmic and continuous,
f. Include a relaxation activity,
g. Last for approximately 10 minutes,
h. Lower body temperature and heart rate slowly,
i. Help clear lactic acid build up in muscles (lactic acid, contributes to muscles soreness)
j. Stretch out muscles after contracting continually during the session
k. Relax the muscles, and
l. Help prevent injury

1.4.3 Examples of Warm-Up and cool-Down Exercises

1. Jogging – Jog around for 5 minutes.
2. Head/ Neck stretch – Bend head forward, backward, sideward right and left, hold for 8
counts per direction.
3. Arm stretch – Hold palms together, stretch arms upward, hold for 8 counts.
4. Shoulder side stretch – Raise the arm stretch, bend the elbow, and pull it toward the body
for 8 counts, alternating with the right and left.
5. Shoulder stretch – Raise right arm forward, hold and pull with the left hand by the elbow
toward the body for 8 counts. Repeat starting with the other arm.
6. Shoulder rotation – Move the arms in a fall circular motion, forward and backward, 8
counts per direction.
7. Trunk twisting – Twist trunk to the right, hold the position for 8 counts. Twist trunk to
the left, hold the position for 8 counts.
8. Trunk bend sideward – Bend sideward right extended arm and for 8 counts. Bend
sideward left with extended arm and hold for 8 counts.
9. Trunk bend forward – Bend forward, hold position for 8 counts.
10.Hamstring stretch – Bend right knee backward with the right hand holding the ankle/foot.
Hold position for 8 counts. Repeat with the left knee.
11.Forward lump – Lump forward with the right foot, hold position for 8 counts. Repeat
with the left foot.
12.Sideward lunge – Lunge sideward right, hold position for 8 counts. Repeat to the left.
13.Ankle rotation – Rotate right ankle clockwise and counterclockwise for 8 counts. Repeat
with the left ankle.

1.5 Exercises and Drills for the Ball and Racket

a) Ball balancing
 1. Each player stands with a ball balancing on the racket face (palm up).
2. The leader calls out instructions such as change hands, lift right leg, knee, sit, walk,
forward and walk backward.
3. The players follow the instructions while balancing the ball.
b) Ball bounce
1. Each player bounces the ball on the face of the racket. It may be done on the forehand
side first for a few seconds and then on the backhand side.
2. The players count the number of times they hit the ball successfully in 30 seconds.
3. The ball must not fall to the ground and the players must avoid moving in different
directions.
c) Roller ball
1. The player sits on the floor with legs straight and apart, feet touching the wall.
2. Using the backhand side of the racket, they roll the ball to the wall, trying to keep it
rolling all the time.
3. The players bounce the ball, so it first hits the wall and then bounces on the floor
between the legs.
4. The players gradually move farther from the wall.
d) Roller ball on the table
1. The players use the sides of a full-sized table or the ends of a modified table.
2. They roll the ball to each other.
e) Grip – Is the manner by which a racket is held. It determines the athlete’s play, and the
level of their game. It is the first step in becoming a player.
Pen hold Grip
1. The thumb and the forefinger circle the handle.
2. The remaining fingers curl or spread on the back surface.
3. Advantage/ Disadvantage
 It requires a dexterous or professional player to use it with ease. An amateur
or beginner is not advised to use it unless he/she has mastered the shake hand
or orthodox grip.
Shake hand Grip
1. The racket is held on the palm of the hand.
2. The thumb and forefinger lie roughly parallel to the straight edge of the rubber.
3. The remaining three fingers are wrapped loosely around the handle to provide
stability.
4. Advantage/ Disadvantage
 The grip is widely used by both amateur and professional players. Since both
sides of the racket are used to hit the ball, a player is able to minimize his/her
movements on the table.

1.6 Service
a. Serving Technique
 Place the ball on the open palm of the stationary free hand.
 Throw it vertically upward without imparting a spin, with a height of at least
16 cen from the palm of the free hand.
 If the execution of the service clearly fails to comply with the requirements of
a good service, no warning will be made, and an automatic point will be
awarded to the receiver.
b. Return of Service
The ball having been served or returned, shall be struck, so that it passes over or
around the net assembly and touches the opponents court, either directly or after
touching the net assembly.
Three- Step Shuffle
1. Start with the knees slightly bent.
 2. To move to the left, take a short step to the left with the left foot. Bring the right
foot to the left and then move the left foot out again for a balanced position.
3. Repeat to the right.
c. Receiving Techniques
 Receiving the ball is a crucial part of the game. If you cannot receive the sport.
Ball after the service made by the opponent, you will not be able to make a
play, and it will be less likely for you to develop a liking or passion for the
sport.
 Receiving requires a player to be able to control the amount of force to be
applied when striking the ball. Quick judgment must be made as to what type of
hit may be used and at what angle of the rocket should the ball be hit at the right
height and timing.
 Two ways of receiving the ball from opponent:
1. Defensive- the ball should be hit with a little or no face at all. A block, a
push, or a lob is applied when the ball coming from the opponent is either
slow or fast, low or high, and long or short.
2. Offensive Receiving- is hitting the ball with more force either with a
spin, a drive, or a smash. A player may hit the ball at the top, middle, or
lower section.
 Push
- is used when the incoming ball is short and low or has an underspin applied to
it. The player should be near the table to be able to reach the short ball. To
execute a push, the rocket is placed to shoulder level, is then moved toward the
ball, bushing it slightly underneath with an open rocket position.
d. Block
- A block is made to defend an incoming fastball with no spin. Compared to a push, a
block has basically no force. A slight forward motion is done for follow through
movement. The angle of the rocket would depend on the height of the ball upon
contact.
e. Drive
- Is the basic way of returning the ball to an opponent? The force and speed applied to
the ball is much greater than push. A drive is faster and stronger than the push.
- It is used for attacking the counter-attacking the ball at the top or lower part hence
creating a topspin or an underspin. The rocket is either at an open or a closed angle.
f. Loop
- Is executed almost the same as a drive. It is used for defending and attacking a long
and low ball imported with a spin.
- A counter-spin is made to reverse the effects of a spin upon contact with the rocket’s
surface. A ball with an underspin is countered by a topspin loop.
- To import a topspin loop to an underspin ball. The player must wait for the ball to
drop further back from the table, and with the rocket almost at knee level, with an
upward movement, strike the ball at the center with a quick snap of the wrist. The
rocket angle is almost vertical. Follow through and recovery are important.
g. Lob
- Is used to defend almost from the opponent. It is hit with an open rocket position at
the lower part of the ball as it descends, creating a higher trajectory and bounce than a
push or blocked ball.
- It may be used against a long and deep or low ball. The ball should be hit when it is
already outside the table.
h. Smash
- Is considered the hardest skill to execute. Proper timing, force, and racket angle are
important to achieve the desired outcome. The ball is hit at eye level, in a semi-closed
racket angle position, with high speed and force.
1.7 Rules and Regulations in Table Tennis
A. A match is composed of any odd number of games or sets. A game or set is composed
of 11 points.
B. A player or pair must win with at least 2-point advantage over an opponent. To win a
match, the player or players must win sets more than half of the total sets per match.
C. A point is earned when an opponent fail to make a good service or return; if before it
is struck by the opponent, the ball touches anything other than the net assembly; when
the ball goes out of bounds or goes beyond the end line without touching the court
after being strike by the opponent; if the opponent obstructs the ball; if the ball is hit
twice consecutively or is struck with a side of the racket blade which surface does not
conform to the requirements; if the opponent, or anything the opponent nears or
carries, moves the playing surface or touches the net assembly; if the opponent
touches the playing surface with the free hand; and in doubles, if a player strikes the
ball out of sequence established by the first server and first receiver’s, in other words
wrong receiver.
D. To determine who is going to serve first, drawing lots or toss-coin may be done. The
winner has the option of choosing either to serve or receive the ball. The other player
may choose which side of the court to play. The server at the start of the first set shall
be the receiver on the next set, and the receiver of the first set shall be the server on
the nest set. The same service and receiving pattern goes for the succeeding sets.
E. At the start of each set after the first, the teams will change courts, and at the last set,
shall change courts when either of both players reaches the score of 5 points first.
F. In doubles, the player starting on the right side of the court at the first set, shall start
on the right side at every change of court in the succeeding sets.
G. The server is given 2 services per turn. If the service or rally ends in a let, the server
shall serve again. If both player’s pairs reach a 10-all score, only 1 service each player
will be given, until a player/pair reaches the required 2-point advantage over the
opponent.
H. To make sure, you have the right number of service turn per player, just add the scores
of both players/pairs. If the sum of both scores turns out to be even numbers, it is time
to change server. Again the next server is the previous receiver.

2.Modern Arnis Essentials

2.1 The History
The term arnis is believed to be a Tagalog corruption of the Spanish term arnes, or
harness, a reference to the decorations worn by the early Filipinos. KALI is another term used
to refer to the same kind of martial arts.
Different provinces may have different names for arnis:
Baston- Ilonggo Pagkalikali- Ibanag
Kaliradaman- Bisaya Kalirongan- Pangasinan

It originally came from another martial art system, called TJAKALELE, the name of a branch
of the Indonesian martial art system known as PENTJAKSILAT.
Another suggestion is that it was brought here from the Southeast Asian mainland, particularly
during the Madjapahit and Shri- Visaya Empires. And was propagated by the ten Bornean datus
fleecing persecution from their homeland.

2.2 First Set

The Bow (Pagpugay) – is to be executed prior to the start of each set.
a. Both arms raised forward holding the sticks
b. Face front, with both hands holding the sticks
c. Bow to the front with both hands still holding the sticks
 d. Face your partner, holding your sticks vertically upward, with both arms directed to
the left.
e. Bow to your partner while still holding the sticks

A. Single Sinawali
1. From the initial position make a bow.
2. Then raise the cane.
3. Suring the cane forward to strike the opponent’s temple.
4. Withdraw the cane.
5. Then swing it downward to strike the opponent’s knee.
6. Withdraw the came and position it above the right shoulder then strike the opponent
using the other cane.
7. Withdraw the cane.
8. Then swing it downward to the opponent’s knee.

B. Advance Single Sinawali

1. Starting position: Make a bow then raise the cane.
2. Move to forward stance by sliding the right foot forward. Position both hands at
shoulder level. The tip of the cane points upward.
3. Strike the opponent’s right temple with the right cane.
4. Withdraw the right hand passing the left shoulder to strike the opponent’s knee.
5. Withdraw the right hand and position it above the left shoulder.
6. Then strike the opponent’s temple. Withdraw the right hand and position it above the
right shoulder, at the same time strike the opponent’s left temple using the left care.
7. Withdraw the left hand and position it above the right shoulder.
8. Then swing it downward to strike the opponent’s knee.
9. Withdraw the left hand and position it above the right shoulder.
10.Then strike the opponent’s right temple with the left cane.

C. X Sinawali (can be performed continuously)

1. Starting position: Make a bow then raise the cane.
2. Swing the cane forward to strike the opponent’s temple.
3. Withdraw the cane forward and position it below the left armpit then strike the
opponent’s temple using the left cane.
4. Withdraw the cane and position it above the right shoulder then swing the other cane
downward to strike ear then swing the left cane downward to strike the opponent’s
knee.
5. Withdraw the right cane and position it behind the right ear then swing the left cane
downward to strike the opponent’s knee.

D. Reverse X Sinawali
1. Starting position: Make a bow then position both hand above the right shoulder.
2. The tip of the cane points backward.
3. Swing the right hand downward to strike the opponent’s knee, closed palm faces
upward.
4. Withdraw the right hand and position it below the left armpit. The tip of the cane
points backward. At the same time swing the left cane downward to strike the
opponent’s knee.
5. Withdraw the left hand and position it above the left shoulder. The tip of the cane
points backward and closed palm faces upward. At the same time swing the right cane
downward to strike the opponent’s knee.
 6. Withdraw the right hand and position it above the left shoulder. At the same time
swing the left cane downward to strike the opponent’s knee.
7. Withdraw the left cane and position it below the right armpit at the same time swing
the right cane downward to strike the opponent’s knee.
8. Withdraw the right hand and position it above the right shoulder. The tip of the cane
points backward. At the same time swing the left hand downward to strike the
opponent’s knee.

2.3 Second Set

A. Double Sinawali
1. Move to right forward stance by sliding the right foot forward. At the same time
position the right hand holding the cane above the right shoulder and the left hand below
the armpit. Both canes point backward.
2. Swing the right hand holding the cane to strike the opponent’s left temple.
3. Withdraw the right hand and position it above the left shoulder, palm facing outside
and cane pointing backward. At the same time strike the opponent’s knee using the left
hand holding the cane.
4. Withdraw the left hand and position it above the left shoulder. The tip of the cane
points backward. At the same time strike the opponent’s right temple by swinging the
right hand holding the cane.
5. Withdraw the right hand holding the cane and position it under the armpit. The tip of
the cane points backward. At the same time swing the left hand holding the cane strike
the opponent’s right temple. Closed palm faces forward.
6.Withdraw the left hand holding the cane and position it above the right shoulder. The
tip of the cane points backward. At the same time swing the right cane downward to
strike the opponent’s knee. Closed palm facing downward.
7. Withdraw the right hand holding the cane and position it above the right shoulder. The
tip of the cane points backward. At the same time swing the left hand holding the cane to
strike the opponent’s right temple.

B. Double All- Up Sinawali

1. Strike the opponent’s left temple with the right cane. The left cane is positioned under
your right armpit.
2. Strike the opponent’s left temple with the left cane. The right cane is positioned on top
of your left shoulder.
3.Strike right temple with the right cane. The left cane is positioned on the upper left side
of your shoulder.
4. Strike right temple with the left cane. The right cane is positioned under your right
shoulder.
5. Strike right temple with the right cane. The left cane is positioned on top of your right
shoulder.
6. Strike left temple with the left cane. The right cane is positioned on the upper right side
of your shoulder.

C. Double All- Down Sinawali

1. Left foot strike with your right cane/your right cane is positioned under your right
armpit.
2. Left foot strike with your left cane/your right cane is positioned on top of your left
shoulder.
3. Right foot strike with your right cane/your left cane is positioned on the upper left side
of your shoulder.
4. Right foot strike with your left cane/your right cane is positioned under your left
armpit.
 5. Right foot strike with your cane/your left cane is positioned on top of your right
shoulder.
6. Left foot strike with your left cane/your right cane is positioned on the upper right side
of your shoulder.
2.4 Third Set
A. Peripheral Sinawali
1. left temple strike with your right cane/your left cane is positioned under your right
armpit.
2. Left foot temple strike with your left cane/your right cane is positioned on the upper
right side of your shoulder.
3. Left temple strike with your right cane/your left cane is positioned on top of your left
shoulder.
4. Right temple strike with your left cane/your right cane is positioned under your left
armpit.
5. Right foot temple strike with your right cane/your left cane is positioned on top of your
left shoulder.
6. Right temple strike with your left cane/your right cane is positioned on top of your
right shoulder.
B. Peripheral All- Up Sinawali
1. Left temple strike with your right cane/your left cane is positioned under your right
armpit.
2. Left temple strike with your left cane/your right cane is positioned on top of your right
shoulder.
3.Left temple strike with your right cane/your left cane is positioned on top of your left
shoulder.
4. Right temple strike with your left cane/ your right cane is positioned under your left
armpit.
5. Right temple strike with your right cane/your left cane is positioned on top of your left
shoulder.
6. Right temple strike with your left cane/your right cane is positioned under your left
armpit.
C. Peripheral- All-Down Sinawali
1. Left foot strike with your right cane/your left cane is positioned under your right
armpit.
2. Right foot strike with your left cane/your right cane positioned on top of your right
shoulder.
3. Left foot strike with your right cane/your left cane is positioned on top your left
shoulder.
4. Right foot strike with your left cane/your right cane is positioned under your left
shoulder.
5. Right foot strike with your right cane/your left cane is positioned on top of your left
shoulder.
6. Right foot strike with your left cane/your right cane is positioned on top of your right
shoulder.

3.Fourth Set
Advance Double Sinawali
1. Form right forward stance, position the left cane under the right armpit while the right
cane is over the right shoulder.
2. Swing the right cane forward to strike the opponent’s right shoulder.
3. Withdraw the right cane and position it above the left shoulder then swing the left
cane downward.
 4. Withdraw the left cane and position it below the left armpit then swing the right cane
forward.
5. Withdraw the right cane and position it above the left shoulder then the left cane to
strike the knee.
6. Withdraw left cane and position it above the left shoulder the swing the cane to strike
temple.
7. Withdraw right cane and position it under the left armpit then strike the opponent’s
temple using the left cane.
8. Withdraw the left cane and position it above the right shoulder then swing the left
cane downward.
9. Withdraw the right cane and position it under the left armpit then strike the
opponent’s temple using the left cane.
10.Withdraw the left cane and position it above the right shoulder then swing the right
cane downward.
11.Withdraw the right cane and position it above the right shoulder then strike the
opponent’s temple with left cane.
4.Fifth Set
Solo Baston
- Training is done with a rattan stick of about 30 inches, with the idea that the stick
actually represents a sword.
- Basic core body mechanics are introduced and intertwined with the various footwork
patterns, enabling the practitioner to hit with authority and to establish superior
positioning in relation to the opponent.
5.Sixth Set
Sinawali Combination
 COMBO 1
 COMBO 2
 COMBO 3
 COMBO 4