Sports Plan

DARTS

wHAT IS DARTS?
darts, indoor target game played by throwing feathered darts at a
circular board with numbered spaces. The game became popular in
English inns and taverns in the 19th century and increasingly so in the
20th.
The board, commonly made of sisal (known familiarly as “bristle”) but
sometimes made of cork or elmwood, is divided into 20 sectors valued
at points from 1 to 20. Six rings determine the scoring: an inner bull’s-
eye worth 50 points, an outer bull’s-eye worth 25 points, a wide single-
scoring ring, a narrow triple-scoring ring, another wide single-scoring
ring, and, outermost, a narrow double-scoring ring. Throwing is free-
style. The recognized standard length is 7 feet 9.25 inches (2.37
metres), though traditional distances vary up to 9 feet. The centre of the
board is posted 5 feet 8 inches (1.73 metres) above the floor. (These
and other rules may vary slightly in countries outside the British Isles.)
 A. Target

MAIN OBJECTIVE
to reduce a fixed score, commonly 301 or 501, to zero
("checking out") with the final dart landing in either the
bullseye or a double segment to win.

PHYSICAL HEALTH GOAL

Improves Hand/Eye Coordination
Works the Brain
Stress Relief
Physical Self Control
Arm Exercise

SOFT SKILL GOAL

Encourages Strategic Thinking
Teamwork
Increase Confidence
Improves Concentration
Social Skills
 B. Warm-up Routine

STRETCHING Wrist and Biceps Stretch

Neck Stretch (2mns) (2mns)
Chest Stretch (3mns) Wrist and Forearm Stretch
Standing Triceps Stretch (2mns)
(3mns) Torso Stretch (2mns)
Shoulder Stretch (3mns) Hamstring Stretch (3mns)
ARM EXERCISES
Bicep Curl into Front Press (5 mns) (3 Sets)
Hug a Tree into Shoulder Press (5 mns) (3 Sets)
External Bicep Curl into V Overhead Press (5 mns) (3 Sets)
Tricep Push-Up (5 mns) (3 Sets)

SPORT SPECIFIC ROUTINE

A fun practicing routine that is easy and quick is to hit one
dart at treble 20, one dart at treble 19, and the last one
aiming for a bullseye. Do this 10 times and count your hits.
(DO THE ROUTINE FOR 20 MINUTES)

COOLDOWN ROUTINE
Light jogging or walking (5mns) (2 Sets)
Upper Body Stretch (2mns) (2 Sets)
Seated Forward Bend (2mns) (2 Sets)
Knee-to-Chest Pose (2mns) (2 Sets)
Reclining Butterfly Pose (2mns) (2 Sets)
Child's Pose (2mns) (2 Sets)

TOTAL MINUTES: 130 mns.