Elaizah Missey Cabezas XII-CAPRICORN

Physical Education Sir Jhune Catigay

BADMINTON

History of Badminton
Badminton is a racket sport and was invented about 2000 years ago. However, it has a
long history as badminton originated from the ancient game “Battledore and Shuttlecock”, where
two or more players hit the ball with the help of a racket and try to keep it in the air.
It first originated in Pune, India and was named Poona (after the garrison town of Poona
city). In the 1860s, the British officers stationed in India adopted this sport and took it to
England, where it got its name after the Duke of Beaufort’s House in Gloucestershire.
The first badminton club was formed in 1887 as the Bath Badminton Club, later replaced
by the Badminton Association of England in 1893.
In 1872, badminton’s first rules and regulations were formed at Poona. The people of
England started playing this sport in 1887, with the regulations made in India, and later, J. H. E
Hart of The Bath Club changed some rules and regulations according to people’s ideas. Finally,
in 1983 the BAE (Badminton Association of England) officially launched these rules at Dunbar
House, located in Portsmouth, on 13 September.
The governing body of this sport, BWF, was formed on 5 July 1934 and held Scotland,
England, Wales, Denmark, Canada, France, Ireland, and the Netherlands as its founding
members. Currently, it has 176 member nations.
The headquarters of this federation is located in Kuala Lumpur, Malaysia, and it holds
approximately 198 member associations worldwide.
This sport first appeared in the Olympics Games in 1972 as a demonstrating sport. Later
in 1988, it seemed as an exhibition sport in the Olympics. In late 1992 it was declared a medal
sport, where the competitions where singles and doubles competitions were held. Mixed doubles
were later introduced four years later in 1966 games.
Rules and Regulations
BWF (Badminton World Federation) has set some rules and regulations, that every player
has to follow on the court:
 A badminton match begins with a serve.
 A player cannot serve or start the game unless his opponent gets ready.
 While performing a serve, the player’s feet should not go beyond the boundary lines.
 A player is not allowed to muddle his opponent by any means during the match.
 In case a player misses the shuttlecock, then he cannot retry it or else it will be counted as
a fault.
 A player is also not allowed to fling or hold the shuttle on the racket bed for too long.
 A player cannot hit the shuttlecock over the net or before it enters his court.
 Generally, a badminton match begins with 0-0 points, and when the server scores a point
in even number then he needs to serve from the right side of the court and when he score
in odd, then he needs to serve from the left side of the court.
 If the receiver wins a rally, he scores a point and becomes the new server.
 A badminton match is played in three sets of 21 points each. To win a badminton match a
team has to win two sets out of these three.
 The side that wins the game becomes the one to serve first in the next game.

Faults
 A player cannot perform a serve from above his waistline.
 Player’s feet must be inside the boundary lines while serving or performing a shot.
 A player is not allowed to jump or move while performing a service.
 The shuttlecock should not touch the player’s body or clothes.
 A player cannot touch the net during the match.
 A player can also not hit the shuttlecock twice.

Lets
Lets are those calls which are made during or in between the match by the umpire or the
players. Now let me explain you when these calls are made:
 When a shuttlecock gets stuck in the net or falls apart.
 If any player faces injury during the match.
 In case, the umpire is unable to make decision.
 If a server serves before his opponent gets ready.
Officiating in Badminton

Officiating Progressions:
 Umpire in Training
 Regional Umpire
 Provincial Umpire
 National Umpire
 Pan American Umpire
 BWF Umpire
To start your umpire career, you must attend a beginner umpire & rules clinic run by
MBA.
 Referee in Training
 Provincial Referee
 National Referee
 Pan American Referee
 BWF Referee
Individuals may start their Referee in Training once they have become fully certified as a
Regional Umpire.

All About Officiating

There are three types of officials in the sport of Badminton:
 Referee
 Umpire
 Linesman
The Referee takes responsibility for making sure the tournament is run according to all the
rules, is fair and that sportsmanship is being upheld. There must be one Referee at all MBA
Sanctioned Events.
The Umpire takes responsibility for running individual matches. He or she is responsible for
making all final decisions for points awarded in a match. Umpires are mandatory for final
matches in the MBA Provincial Closed and Junior Closed, as well as any Badminton Canada or
World Badminton Federation tournaments.
Linesmen take responsibility for making line calls on shuttles that land on the floor of the
badminton court. They are there to assist the umpire in making the best decision possible.
Linesmen are not mandatory for any provincial tournaments, but are frequently used in more
important matches.

Badminton Skills; Tactics, & Strategies

Badminton skills and tactics refer to those strong and powerful playing qualities that a
professional player acquires via stiff practice, rigid discipline and intensive training. The more
you practice by following strong routine skills and tactics, the more mastery and winning
performance you could achieve over the court.

10 Essential Badminton Skills

In order to master at Badminton, a player needs to have a mastery over following 9
Essential Skills and tactics in badminton.

1. Forehand & Backhand Grips

Forehand and backhand grips are equally important for you to know, because a perfect
grip will rescue you from harmful injuries, save you from putting a lot of pressure on your wrist
and most importantly, help you to play better shots. The way of making comfortable-cum-solid
grips is fairly simple.
a) Forehand Grip: You have to hold the racket grip like handshaking; your thumb must be
opposing the handle of the racket and rest of the fingers of your hand should be around
the racket.
You should not hold the racket with a super tight grip, rather, it must be flexible in order to
move and twist comfortably with the wrist. This way of grip will be useful for all forehand shots.
We can apply this method for both, forehand and backhand grip.
b) Backhand Grip: The players must be capable of twisting the racket fast so that they can
change as well as use different grips of backhand shots. Backhand grip will help you to
perform the shot across the court.
To execute this grip, your thumb must be on the handle of the racket where the front
racket frame starts, because your thumb plays a major role in backhand shots. This grip may also
be useful for all the strokes.

2. Footwork in Badminton
The footwork means to move here and there on the court in different ways. It comprises
jumping, long footstep, running and sudden shifts from one portion to the other on a playing
area.
 Usually, the footwork starts from the mid of the court. It combines brisk movements from
one corner to the other on the court so as to reply the shots of opposing player. The quicker you
move, the better you respond.
A brilliant footwork assists a player to reach and respond almost all the shots of your
opponent and offers you with and upper-hand over him (opponent). If you possess a slow
footwork, you may miss to respond each and every shot of your opponent, that drops at a fair
distance from you.
If you fail to respond your opponent’s shots, you are likely to lose the match. Therefore,
you have to learn the basic skills of footwork properly in order to play this game like
professional players.

3. Badminton Stance
You have to make a perfect stance in order to hit a shot effectively. That’s how you should do it:
 You may put your non-racket leg a step forward.
 Your shoulder’s width far away from your racket leg.
 Your both knees should be bent slightly by holding your backside horizontal.
 Now upraising your racket with your dominant hand, in which you are holding your
racket.
 Remember, your racket must be higher than your shoulder.
 Additionally, you can maintain balance by bringing your non-racket arm parallel to the
dominant arm.

4. Badminton Warm Ups

It is crucial for Badminton players to know how to warm up before going for an actual
match, because it will prepare you, in advance, to take up the real challenge.
 There are some tips for warm up:
 Skipping for five minutes.
 Jumping jacks for one minute.
 Knee sticking for one minute.
 Jogging for five minutes.
 Shadow practice with racket for 5 minutes.

5. Long footstep
 Taking long steps help you in reaching shuttle that is likely to drop out of your reach.
Firstly, you have to put your right foot ahead on the way, where the shuttle comes from the side
of opponent.

Secondly, you have to take a small step of the left foot by pouncing outward on the floor
and pick up the right foot. Try to put weight on your left foot in order to take a long footstep and
hit the shuttle.

6. Jumping Skills
You have taken a standing position, just leaning ahead and trying to guess if your
opponent hits the shuttlecock in front of the net.
You have to be ready to jump quickly in order to use bounce technique to smash the
shuttle that must pass your opponent like a bullet and kiss the surface in no time.

7. Skills on the Court

You must stand on middle of the court by bending your knees slightly. After taking this
position, rely on the forefoot and, a little high, your heel.
(a) Footwork right side of the front service court: You have to focus on the left foot when
you start jumping. And, right foot striding outward. When the right foot pounces outward,
subsequently, you have to lean forward as much as possible.
(b) Footwork left side of the front service court: In this footwork, you should focus on
left foot. The left foot comes towards outside with long step, right foot comes forward and toe of
the right foot is moving ahead.
(c) Footwork of the right side of back service court: You have to focus on left foot when
you are jumping. The right foot turns by side in order to take step toward back court. You can
jump and hit the shuttle simultaneously.
(d) Footwork of the left side of back service court: In this footwork, the left foot takes a
small step towards the back court, and the right foot should take small step forward. Then, you
can start jumping, swinging and turning with the racket.

8. Tactics in Badminton
Tactics can be considered the practical use of skills to get the desired results. Let’s
discuss them bit further.
 a). Tactics in Badminton Singles: The basic tactics for singles are described below:
You have to make a situation in which your opponent faces difficulty to reach and hit the
shuttle back to you; subsequently you may win a point.
It will be possible when you hit the shuttle from the corner of the playing area, keeping in
mind the position of your opponent.
If he is near the net, hit a powerful overhead shot that goes in the back of the court. And,
if he is in the back of the court, play a delicate net shot that just crosses the net and falls in front
of your opponent.
You must have the knowledge of each and every part of the service court so that you can
play effectively and take an ideal position; in the center of the court.
Serving tactics are also important. They are used to serve the shuttle, in a way, that makes
the serve fairly difficult for an opponent to reply.
These tactics rely on low, high and flick serves. After adapting these tactics, the players
have a sufficient time, after serving the shuttle, to get ready for another shot, and also to instantly
cover his court’s areas; right, left, back and front.
Sometimes, you might not be able to pass serves perfectly and your opponent has an
accurate powerful shot, in this situation you need to be more flexible, observing the main
strength of your opponent before starting the serve.
b). Tactics in Badminton Doubles: There are two major tactics which are adapted in
Badminton doubles. One is attacking tactics, and the other is defending tactics.
In doubles, the server must have swiftness and considerable power to make the shuttle
pass the net. Some strokes are also essential for doubles such as; drive, smash, serving, smash
returning and wiping. The players must learn these strokes in order to be superb doubles players.

Let’s know more about attacking and defending tactics.

1. Attacking tactics (For scoring points): As we know, for playing doubles, we need
teamwork. In doubles, mutual understanding is very important for both; you and your team-mate.
When you start attacking with a powerful shot, you and your team-mate must take front and back
position.
It means, one player takes position in the back of the court and the other player takes the
front of the court. In doubles, attacking tactic is used when back court player strikes the drop
shot or smash shot. There are lots of possibilities of sending the shuttle back to opponents.
 If your opponent plays a returning flick shot, the back court player can play attacking
shots easily. If your opponent hits the shuttle to the mid court, the front court player may play a
shot which will create difficulty for opponent to respond.
If a team has a chance to attack first, will have more chance to score points and win.
Therefore, you and your team-mate must be a powerful attacking player and do not pave the way
for your opponent to attack.

2). Defending tactics (For saving points): When you are defending, you and your team-mate
must take side by side positions so that both of you may cover the whole court. You are to be
ready before your opponent starts attacking you.

9. Advanced Skills in Badminton

1. Advanced attacking Clear: Attacking clear has a trajectory that goes approximately to the
opponent’s playing ground. It means the shuttle flies horizontally and quickly towards your
opponent’s back of the court.
The main purpose of attacking clear is to create a difficult situation for your opponent, in
which your opponent has an insufficient time to hit the shuttle. If you are fast enough with it, you
are sure to score a point. Thus, it will help you win a rally. Note: When you hit the shuttle, your
racket must be straight.
2. Advanced Defensive Clear: Defensive clear has a trajectory that runs high in the air towards
your opponent’s back of the court. When you hit the shuttle, the tendency of racket’s face must
be slightly backward. While attempting this shot, the defending player has sufficient time to
come back in his service court to make next short.
3. Advanced Badminton net Shot: It is used to pass the shuttle just top of the net to your
opponent’s side. The main purpose of this shot is to compel your opponent to lift the shuttle so
that you can play a powerful winning smash. You have to hit the net shot, in such a way, that
your opponent may give you a half court lift.

10. Badminton Training Activities

Badminton activities are very necessary for players to perform on the court. There are
three crucial activities such as; strength training, speed and agility training, flexibility training.
These activities will help you in performing well.
1. Strength training: While playing badminton, a player uses his all muscles of the body at
once. For that reason, these muscles require strength. Compound exercises might be helpful in
this regard. For instance, by doing overhead press, you will build your functional strength. You
can do overhead press exercise with a kettle bell or a dumbbell.
You can improve your backward moving and sideways leaping with weight. Others
including, leg presses, leg curls and squats. You may improve the strength of your upper body by
doing chest presses, shoulder presses and pull downs.
It will be one of the most useful ways to improve your muscular strength. Eventually, it
will make you a challenging Badminton player.

2. Speed and Agility training: This is the physical swiftness that comprises of a capability to
create great energy and change the directions, on the court, quickly. A player needs quick
responses to succeed in Badminton. You have to run quickly and frequently on the court and by
changing the directions to prevent the shuttle from falling on your side of the court.
The shuttle has an insufficient time to land on the court, and the player also has not more
than one second to react and hit it back to his opponent. Therefore, Badminton players have to
maintain agility and speed.
3. Flexibility training: Flexibility is equally essential for badminton players. It always helps
them to reach the shuttle by means of diving, jumping and turning while playing.
If you want to keep flexibility in your body, you have to do stretching on regular basis. A
fine badminton player must exercise stretching before going for competitions. Stretching
exercises make you more flexible. A player, who has a flexible body, can move his wrist, waist
and arm comfortably.
It will also be helpful to make your swing better and assist you in playing seemingly
difficult shots.
It is very easy to improve your flexibility. All you need is 10 to 20 minutes of daily
stretching exercise.
Badminton is an artful playing. In order to win over your competitor, you are in need for
a healthy style of tactful and skillful badminton playing.
Badminton Equipment
A badminton player must have these gear with him before entering the court:

Badminton racket
A racket plays a vital role in this sport as these rackets help to hit the shuttlecock over the
net from one court to other. These rackets are made of carbon fibre, graphite, aluminium, and
wood.
These rackets are also classified into different categories like head light, head heavy, and
even balanced. But let me inform you that an ideal badminton racket weighs between 71-90
grams and should be 11 3/8 inches long.
Rather than this, a racket is classified into five parts: stringed area, head, shaft, throat, and
handle. The head of the racket is also known as the frame, which measures about 680 mm long
and 230 mm wide.

Shuttlecock
Shuttlecocks are even known as a birdie that is made up of goose left wing feathers,
nylon, or plastic. These shuttlecocks are high-drag projectiles with a conical shape and are open
from the top. An ideal shuttlecock weighs around 4.75-5.50 grams.
Badminton players generally use two types of shuttlecocks: feathered and plastic
shuttlecocks. Feathered shuttlecocks are used for international and professional level
tournaments, whereas plastic shuttlecocks are usually used for practicing and playing domestic
matches.

A net
A net is placed in the middle of the court, dividing it into two equal parts. A net creates
the objective of hitting the shuttle and landing it in the opponent’s court to win a point without
touching it.
Badminton nets are made up of nylon mesh, polyester, and plastic. The width of a net is
20 feet, and the height of the posts is 5 feet 1 inch long from the ground.
On the other hand, the net height in the centre measures approximately 5 feet, and the
overall size of a net is 2 feet 6 inches.
Badminton attire
To play badminton, you must require shorts, skirts, synthetic sports t-shirts, socks, and a
pair of non-marking shoes.
Badminton is the fastest sport, where a player has to perform fast and quick moves,
making the player sweat a lot. So, I suggest you wear breathable and soft fabric shorts and a t-
shirt.
Rather than this, proper badminton attire boosts the player’s confidence and helps the
audience identify the team or the player.
Court Dimensions of Badminton
 Court Dimensions: The overall dimension of a court is 20 feet by 44 feet.
 Net Line: The net line is exactly at the centre of the court, creating 20 feet by 20 feet area
on each side.
 Short Service Line: The line is marked 6 feet 6 inch from the net line.
 Side-Line for Singles: This line is marked 1.5 feet from the boundary.
 Long Service Line: This is the same for singles and doubles and the outermost backline
of the court.
 Badminton Net: The net is 5 feet tall in the centre.
Elaizah Missey Cabezas XII-CAPRICORN
Physical Education Sir Jhune Catigay

TABLE TENNIS

History of Table Tennis

Table tennis was created in England in the early 20th century and was initially referred to
as “ping pong”. Many still refer to the game by its original name in modern times, but few
understand why this popular game seems to go by two very different names. Simply put, English
firm J. Jaques and Son came up with the name “Ping-Pong” at the end of the 1800s and it was
later trademarked in the United States by Parker Brothers.
The name table tennis was adopted in 1921 when the Ping-Pong Association that was
formed in 1902 was revived. The game quickly gained popularity not only in England but also
Germany, Hungary, Sweden, Denmark, India and a whole host of other countries that just
couldn’t get enough of the sport.
Originally, the table tennis tables that we’re accustomed to were nowhere to be seen, and
enthusiasts instead played on billiards tables, dining tables or even rows of books! Players would
set up a net in the middle of the table and even sometimes used books as makeshift paddles.
Obviously, the technology and materials available at the time weren’t nearly as advanced as what
we have now, but human ingenuity and resourcefulness always showed up to save the day.
It actually wasn’t until 1900 that E.C Goode the table tennis paddle that we are now so
familiar with. In fact, he was the first person ever to use a sheet of rubber on top of the wooden
blade, though it was not until much later that sponge started being used between the blade and
the rubber.
Rules and Regulations

Game
A game shall be won by the player or pair first scoring 11 points unless both players or
pairs score 10 points, when the game shall be won by the first player or pair subsequently
gaining a lead of 2 points.

Match
A match shall consist of the best of any odd number of games.

Official Rules of Table Tennis

 GAMES ARE PLAYED TO 11 POINTS. …
 ALTERNATE SERVES EVERY TWO POINTS. …
 TOSS THE BALL STRAIGHT UP WHEN SERVING. …
 THE SERVE CAN LAND ANYWHERE IN SINGLES. …
 DOUBLES SERVES MUST GO RIGHT COURT TO RIGHT COURT. …
 A SERVE THAT TOUCHES THE NET ON THE WAY OVER IS A “LET” …
 ALTERNATE HITTING IN A DOUBLES RALLY.

Let
The rally shall be a let:
 If in service the ball touches the net assembly, provided the service is otherwise correct or
the ball is obstructed by the receiver or his or her partner;
 If the receiver is in wheelchair owing to a physical disability and in service the ball,
provided that the service is otherwise correct,
 After touching the receiver’s court returns in the direction of the net;
 Comes to rest on the receiver's court;
 In singles leaves the receiver’s court after touching it by either of its sidelines.

Object of the Game

The object of the game is to use a racket to hit the ball over the net onto the opponent’s
side. A point is won if the other player fails to return it.
Officiating in Table Tennis
Officials in Table Tennis are divided into two categories Umpires and Referees. Umpires
control a match, whilst Referees control a tournament. To be recognised by ITTF, TTA and your
State / Territory or Club; all Officials must complete the appropriate accreditation course.
At the highest levels of the sport, a team of up to eleven officials may be on court at any
given time. These officials are broken up into categories based on their responsibility during the
match. Contrastingly, many tennis matches are conducted with no officials present directly on
court.
 Line Umpires. Line Umpires get to call the shots – literally – at all levels of tournaments,
from grassroots all the way through to the Australian Open. …
 Chair Umpires. …
 Community Official. …
 Referees. …
 The National Officiating Pathway.
Although their duties vary, volleyball officials ensure that the game is played fairly, cleanly
and that points are given when they are deserved. Those officials are the referees, the
scorekeeper, assistant scorekeeper or libero tracker, and the line judges.
Table Tennis Skills, Tactics, & Strategies
Tactics generally rely on three main skills: The ability to keep the ball in play. The ability
to play the ball to certain areas of the table, and. The ability to apply pressure on your opponent
by using different types and amounts of spin, and different speeds, in order to create openings
and hit winning shots.

Basic Table Tennis Skills You Need To Know

 Forehand Drive.
 Backhand Drive.
 Backhand Push.
 Forehand Push.
Just so, what are the techniques of table tennis? The four basic table tennis shots: Forehand
Drive. Backhand Drive. Forehand Push.

10 Key Tips to Advance Your Table Tennis Game

 Know what spin is on the ball. …
 Compensate for the spin with your racket angle. …
 Use your whole body when you stroke your forehand. …
 Maintain a good ready position. …
 Train your strokes until they are automatic. …
 Use your own table tennis racket. …
 Develop sidespin serves.
Table Tennis Equipment

Table
The table is 2.74 metres long, 1.525 metres wide and 76 centimetres high. The playing
surface may be of any material but is usually made from wood or synthetic materials.
Wheelchair friendly tables should have table legs at least 40 cm from the end line of the
table for players competing in a wheelchair.

Net
The net is 15.25 centimetres high and extends along the width of the centre of the table,
dividing it into two equal parts.

Ball
The ball is spherical and has a 40mm diameter and weighs 2.7 grams. It is made of
celluloid or of similar plastic material and is coloured white or orange, and matt.

Rackets
The racket may be of any size, shape or weight but the blade shall be flat and rigid. The
surface of the covering material on a side of the blade, shall be matt, bright red on one side and
black on the other.
Court Dimensions of Table Tennis
If you’re looking to add a Table Tennis table to your house, you’ll need a space that is at
least 22′ x 11′. These dimensions will allow you to comfortably play a variety of shots around the
table. If you’re only playing casually and don’t mind some obstacles, you could play in a room
size smaller than 22′ x 11′.
This is what 22′ x 11′ looks like in different measurements:
 670 x 335 centimetres
 6.7 x 3.4 metres
 264″ x 132″ inches
If you’re looking at playing competition standard Table Tennis, or if you’re looking at a
3/4 size table, read on for our recommended room sizes.

Recommended Table Tennis Room Size

A full-size Table Tennis table size is 9 feet long and 5 feet wide. When considering
whether you can fit a Table Tennis table in your house, you need to think about how much space
you’ll be able to play in around the table. Especially without breaking anything!
When playing, you naturally move around the table a lot and swing your arms around.
It’s natural to stand 2-3 feet away from the table and swing your racket in an arc, going back
another 3 – 4 feet. That means you should have around 6.5 feet clear on either end of the table.
If you don’t move around much and play close to the table, then you can get away with
having 4ft on either end of the table. That means your room must be at least 17 feet (5.2 metres)
long.
The recommended width is determined by the angle players can hit the ball. Especially
when serving, it’s easy to place the ball off the side of the table, which is why you need at least 3
feet on either side of the table and we don’t recommend playing in a room much narrower than
11 feet.