Badminton started in India and became popular in
Exercise – Working out regularly is one of the best ways
to relax your body and mind. Exercise can also improve one’s
mood.
Sports is an activity that requires physical actions and
skills where individual or teams compete under a set of rules. It
is classified into individual, dual or team sports.
Exercise It refers to 2 hours and 30 minutes of
moderately intense activities like brisk walks or
75 minutes of a more vigorous activity like
swimming laps, jogging or other physical
activities.
Relax It is a feeling after stretching enjoying a
massage, taking a hot bath or shower and getting a
good night’s sleep
Aerobic Fitness This exercise usually includes
moderate to vigorous activity that makes you feel a
bit warm, causes your breathing to increase and your heart
rate to increase.
Strength and Balance, it is a physical fitness
component that is often times forgotten in physical
activity, but it is an essential part and has many benefits
External Motivation It is a type of motivation that
comes from someone else or involves gaining a
reward;
This type of motivation involves coach yelling at
you to do push ups, winning a medal, or a parent telling
you to clean your room.
Intrinsic Motivation It is a type of motivation
that literally means that the desire comes from
within;
This type of motivation involves personal trait th
at an athlete possesses such as determination and the
desired to win.
TYPES OF SPORTS
• Individual sport – played by one participant on
each competing side.
• Dual sport – played by two competing pairs.
• Team sport – played by three (3) or more players
on each opposing sides
How can sports help you manage your stress
1. Sports can improve your mood.
2. Sports can improve your concentration
3. Sports can reduce stress and depression
4. Sports can improve your sleep habit
BADMINTON
Badminton is a racket sport played by either two opposing
players (singles) or two opposing pairs (doubles), who
take positions on opposite halves of a rectangular court
that is divided by a net. It is also a technical sport,
requiring good motor coordination and the development
of sophisticated racket movements
England. It came to the United States by way of Canada.
Supposedly the game originated from a game called
“Poona” that was played in India. The first Poona Club
was established in Bath, England in 1873. The name
Badminton comes from the country estate of Duke of
Beaufort in England. The estate called Badminton house
was near the village of Badminton in Gloucestershire. The
first real American impetus of the game came from the
return of soldiers from WWI. Officers became acquainted
with the game in England and brought it home to Canada
and the US. Badminton became an Olympic sport in 1992.
It can be played indoors or outdoors, singles or doubles.
The game requires quick reflexes, finesse and good
conditioned players.
EQUIPMENT: Badminton requires a racquet, shuttlecock
(birdie or bird), net and playing surface. The height of the
net shall be 5’ at the center and 5’1” at the sides.
FUNDAMENTAL SKILLS IN BADMINTON
Basic grip – is a way of holding the racket in order to hit
shots during a match.
Two (2) types of badminton grips:
• Forehand grip – is used to hit forehand shots.
• Backhand grip – is used to hit backhand shots.
Stance - is the way you stand when retrieving certain shots
from your opponent.
Three (3) types of badminton stances:
1. Offensive Stance - You’ll need to use this stance
whenever you hit an overhead forehand stroke.
To get into the attacking stance:
1. Turn your body facing the side of the court.
2. Place your racket leg behind, your non-racket leg
forward.
3. Both legs should be shoulder width apart.
4. Raise your racket and non-racket arm.
2. Defensive Stance - The key to strong defense is to
retrieve your opponent’s smash via the defensive
stance.
To get into the defensive stance:
1. Face your body to the front of the court.
2. Place your racket in front of you, around waist
height, and pointing slightly forward.
3. Raise your non-racket arm for better balance.
Net Stance - The net stance enables you to take the
shuttle at the highest point when you are at the net. This
stance is also used when you make a drop shot.
Basic stroke – is the swing motion of your racket arm. It
is not a badminton shot. However, you will need to
perform some strokes to hit certain shots.
Two (2) types of badminton strokes:
1. Underarm Strokes - These strokes are usually
performed when your opponent hits a badminton drop
shot to your forehand and backhand area at the front of
the court.
2. Overhead Strokes
Forehand - The overhead badminton forehand
stroke is very common and is used most often in
badminton. The key to generate power in any
badminton shot is to make a complete swing in
your strokes. This stroke is also used when you
do a smash.
Backhand - Like the forehand, you make a
complete backhand swing to generate the power
to hit strong backhand shots.
Serve - is how you start the rally. There are two types of
serve, the forehand and backhand serve.
• Forehand serve - The badminton forehand serve
is typically executed in a singles game. Thus, you
should practice by standing in the position on the
court as shown below, at about 2 meters away
from the net.
• Backhand serve - The backhand low serve is the
main serve used in doubles
and men’s singles
Toss - Before play begins, opponents toss to decide
order of service and choice of courts. The winner of the
toss has choice of service or choice of courts and the loser
has alternative choice. The side that wins a game serves
first in the next game. Sides of court are also changed
after each game and at 8 points in game 3.
Scoring - Either team can score points, rally scoring
played to 21. The winner needs only a point advantage,
unless the score becomes 29-29 the team that scores the
30th point shall win that game. A match is the best of 3
games.
OTHER TERMINOLOGIES:
• Clear – a shot hit deep to the opponent’s back court.
• Court - area of play, as defined by the outer
boundary lines.
• Drive - a fast and low shot that makes a
horizontal flight over the net.
• Drop - a shot hit softly to fall rapidly and close to
the net on the opponent’s side.
• Half-court Shot - a shot hit low and to midcourt,
used effectively in doubles against the up-and-
back formation.
• Kill - fast, downward shot that cannot be
returned; a "put away."
• Net Shot – a shot hit from the forecourt that just
clears the net and drops sharply.
• Push Shot – a gentle shot played by pushing
the shuttle with little wrist motion, usually from net
or midcourt to the opponent’s midcourt.
• Racket - instrument used by player to hit
shuttlecock (Weight: About 3ounces. Length: 27
inches. Made of: Ceramic, graphite, or boron
frame; beef-gut string).
• Rally – occurs when the players hit the
shuttlecock back and forth several times before
one side scores a point.
• Service Court – an area into which the serve
must be delivered; different for singles and
doubles play.
• Shuttlecock- the name for the object that
players hit, made of a ball of cork or rubber with
a crown of feathers in an open conical shape.
• Smash – the shot that can see you take control
of the game in that particular point. It's a quick,
powerful shot, hit from high up downwards and
aimed at the opponent's court.
• Match - a series of games.
• Shadow Play - a practice of the badminton basic
skills without hitting a shuttlecock
Faults - A fault by serving side—server loses serve. A
fault by receiving team—server earns a point.
Service Faults:
1. Racquet head higher than server’s hand. The
serve must be underhand.
2. Shuttle contacted higher than server’s waist.
3. Shuttle falls outside service court (on the line is
good).
a. Servers or receivers feet not inside the proper court
line, both feet must remain stationery when racquet
begins motion.
b. Before or during service, a player fakes or otherwise
balks his opponent
c. If in service or play the shuttle touches anyone or
anything other than the racquet head and face (except the
top of the net).
d. More than one person on a side hits the shuttle before
it crosses the net or one person hitting it twice before it
crosses the net.
e. If the server hits the top of the net and lands in the
correct service court it is legal and in play.
f. The server may not serve until the receiver is ready. If
the receiver returns it it is considered played. A receiver
who is not ready should let the shuttle fall to the court.
g. If the server, in attempting to serve, misses the shuttle,
it is not a fault and service shall be taken again (unlimited
attempts).
h. If a player reaches over the net on the follow-through,
it is not a fault. It is a fault if the player reaches over or
under the net to play the shuttle or if the player touches
the net or its supports with racket, person or clothes.
i. The shuttle may not rest momentarily on the racquet
during the execution of a stroke, this is called a carry.
j. A player hit with the shuttle (in or out of bounds) is at
fault and the player who hit the shuttle receives point or
serve. A player may not crouch below the net and hold
his/her racquet above the net in a blocking fashion to hit
a smash or other shot.
ARNIS
• Arnis, also known as kali or eskrima, refers to a
category of Filipino martial arts that emphasizes
 the use of weapons – whether it be fighting sticks,
blades, or improvised weapons.
• In arnis, the weapons are used as an extension
of the body.
• It is a Filipino Martial art that can be performed
individually or with a partner.
• Using a single stick or a pair of sticks for striking
and blocking.
• Indios used sticks to practice wielding their
swords and bolos which they disguised as a folk
dance. This is one possible reference as to how
arnis developed into actual martial art.
• However, because of the new culture brought by
our colonizers, Arnis was overshadowed and
almost went out of the spotlight.
• Luckily, with the rise of martial arts as a popular
sport during the 1980s, arnis was able to
recapture the interest of the Filipinos and the
whole world in general.
• Modern Arnis is the system of Filipino fighting arts
founded by Remy Presas as a self-defense
system. His goal was to create an injury-free
training method as well as an effective self-
defense system to preserve the older Arnis
systems.
• It is a combination of pre-arranged or
choreographed striking, blocking, and body
shifting techniques. Different styles of arnis are
now being practiced all over the world.
• Although not as popular as other oriental martial
arts, it is highly respected for its practicality and
effectiveness in terms of self-defense and
combat.
• Arnis was declared as the national sport of the
country. It was approved and signed by President
Gloria Macapagal Arroyo into law.
• Today, the governing body of Arnis in the
Philippines is the PEKAF Philippine Eskrima Kali
Arnis Federation
EQUIPMENT
1. Wooden Stick- made of rattan and
measures not less than 60 cm and not more
than 90 cm in length with a diameter of not
less than 1.3 cm and not more than 3.8 cm. It
must not have sharp edges or pointed ends.
2. Foam- cushion material- should be foaming
the padded sticks and shall have a maximum
grip diameter not greater than 3.81 cm. for
competition use.
3. Head Protector -refers to a pair of protective
head gear to include an impact-worthy face
mask.
4. Body protector - refers to a pair of body
protector, properly cushioned to avoid injuries
and the specifications shall be according to
the i-ARNIS.
• Groin and Body Protector- to avoid
injuries and the specification shall be
according to the i-ARNIS.
• Forearm and chin guards- a
compulsory to also avoid severe
injuries while having a fight or
competition.
FACILITY
Playing Area- A square measuring 8.0 meters by 8.0
meters with a two (2) meters minimum free zone around
it, and a clear space without any obstruction up to a height
of not less than 5 meters from the playing surface.
BENEFITS OF ARNIS TO A PERSON
• Effective self-defense.
• Contributes to the development of physical
fitness. Develops mental qualities such as
alertness and precision.
• Cultivates desirable character traits such as
alertness and precision.
• Develops mental strength and courage that
allows someone to face danger and pain.
• Develop the virtue of perseverance to the highest
degree.
TERMINOLOGIES:
• Arnisador- practitioners of Arnis
• Butt- punyo of the stick closer to the handle
• Dagger – Daga
• Distance (Long Range) – Largo
• Distance (Medium Range) – Medio
• Distance (Short Range) – Corto
• Goodbye – Paalam
• Grappling or Wrestling – Dumog
• Grip- the way on how to hold the stick
• Handle/grip of weapon – Puño
• Hello – Mabuhay (or) Kumusta
• How are you? – Kumusta?
• Instructor – Guro
• Machete – Bolo
• Poke – Tusok
• Ready position- Handa
• Respect – Pugay (form of salutation/greeting
between practitioners)
• Stab or Thrust – Saksak
• Stick (Single) – Solo Baston
• Stick (Double) – Doble Baston
• Stick Weapon – Yantok
• Sword – Espada
• Sword and Dagger – Espada y Daga
• Thank You – Salamat
• Unarmed Combat – Mano Y Mano
• You Are Welcome – Walang Anuman
• Weaving (Weapon Movement) – Sinawali
FUNDAMENTALS OF ARNIS
Grip: Proper hold of the stick Hold the stick one fist
away from the punyo (butt) of the stick. Close the grip with
the thumb.
Basic Stance and Salutations Starting with the ready
stance, move one foot about two feet (2') to the left or the
right direction until both lower legs are almost
perpendicular to the ground. Both toes are pointing in
front, the waist, and the body is facing forward. The body
should not be too low or extended otherwise it will be hard
to maneuver.
• Ready Stance/ Handa
• Attention Stance
• Forward Stance
• Oblique Stance
• Straddle Stance
• Side Stance
• Back Stance
TYPES OF ARNIS COMPETITION
• Anyo or Form A combination of pre-arranged or
choreographed striking, blocking, and body
shifting techniques and blocking techniques to
create a three minute single stick anyo.
• Laban or Full combat - players are required to
strike their opponents' different body parts with
one baton. Unlike other combative sports, arnis
does not usually require any body contact
between each player aside from the batons that
they are holding.
BASKETBALL
• Basketball is a game played between two teams
of five players on a rectangular court, usually
indoors.
• The objective of the game is to shoot a ball
through a basket. It is one of the most popular and
widely viewed team sport in the world.
• Shooting, passing, dribbling, rebounding, and
running are the commonly used skills used in the
game, as well as different positions (player
positioning) defensive and offensive structure
and techniques; the “center,” “power forward” or
“small forward are the tallest players of the team,
while “point guard” or “shooting guard” are the
shorter players of the team that possess the best
ball handling skills and speed play.
• It was invented by the Canadian clergyman,
educator, and physician James Naismith on or
about December 1891, at the International Young
Men’s Christian Association (YMCA) Training
School (now Springfield College) in Springfield
Massachusetts.
• It was Luther Halsey Gulick, Naismith’s
supervisor and the College’s first physical
education director, who challenged Naismith to
invent a new indoor game for the school’s
students to play during the long New England
winter.
• The first basket used for the first game was a
peach basket and a soccer ball was used for the
first two years of playing basketball.
BASIC SKILLS IN BASKETBALL
Dribbling It is an important skill for all basketball players.
This skill will allow you to move around the court,
maneuver past defenders and execute plays. This
involves bouncing the ball off the floor with your hands.
Shooting The act of attempting to score points by
throwing the ball through the basket. It requires the ability
to properly hold and throw the ball into the air toward the
basket while avoiding defenders.
Passing Another skill that when mastered can help you
become a complete basketball player. A pass happens
when one player throws the ball to another player with a
purpose of setting up a play or taking a shot.
• Chest Pass. The pass originates from the chest.
It is thrown by gripping the ball on the sides with
the thumbs directly behind the ball. When the
pass is thrown, the fingers are rotated behind the
ball and the thumbs are turned down.
• Bounce Pass. Is thrown with the same motion
however it is aimed at the floor. It should be
thrown far enough out that the ball bounces waist
high to the receiver.
• Overhead Pass. Is often used as an outlet pass.
Bring the ball directly above your forehead with
both hands on the side of the ball and follow
through. Do not bring the ball behind your head,
because it can get stolen, and it takes a split-
second longer throw the pass.
Rebounding The objective of this is to successfully gain
possession of the basketball after a missed field goal or
free throw, as it rebounds from the hoop or backboard
Running This is an important skill in basketball.
EQUIPMENT IN BASKETBALL
1. Ball – a ball of basketball is most of the time made
of leather with the official size of 29.5 to 30 inches
in circumference for men’s game and 28.5 inches
in circumference for women’s game. It should
weigh 18 to 22 ounces. When bounced off 6 feet
from the floor, a well inflated ball should bounce
49 to 54 inches in height.
2. Uniform
3. Basketball sneakers
4. Water Bottle
5. Scoreboard
6. Whistle
7. Timer
To avoid/prevent dehydration:
• Drink a cup of water 4 hours before the game and
another half-cup of water for every 10 to 15
minutes while playing basketball.
• Replenish electrolytes like sodium and potassium
which are lost through perspiration with sports
drinks or enhanced water.
• To lower your body temperature and reduce
sweating use wet towels or a water mist on the
skin.
 • When you’re working out or exerting yourself,
alcoholic and caffeinated beverages, such as
coffee, tea and soda, are not recommended for
optimal hydration.
FACILITIES IN BASKETBALL
Court dimensions. The court is a flat, hard surface free
from obstructions, 28m long and 15m wide, measured
from the inner edge of the boundary line.
Backboard and Rim. The height above the ground for the
rim is 10 feet, and the rim is 18 inches in diameter. 72
inches wide by 42 inches tall is the size of the backboard,
with the inner square of 24 inches wide by 18 inches tall.
At the backcourt is the team’s own basket, inbounds part
of the backboard and the part of the playing court limited
by their own end line, side lines and center line.
RULES FOR THE OFFENSE: The offensive basketball
team is the one that has the ball.
1. The ball must be bounced, or dribbled, with one
hand while both feet are moving. If both hands
touch the ball at the same moment or the player
stops dribbling, the player can only move one
foot. The motionless foot is referred to as the pivot
foot.
2. The basketball player is only allowed to dribble
once. In other words, once a player has stopped
dribbling, he or she cannot begin dribbling again.
3. The ball must remain within the boundaries of the
field. If the offensive team loses the ball out of
bounds, the ball is turned over to the opposing
team.
4. While dribbling, the player's hand must be on top
of the ball. Carrying the ball occurs when a player
touches the bottom of the basketball while
dribbling and continues to dribble, and the player
loses the ball to the opposing team.
5. The offensive team is not allowed to return to the
backcourt once they have crossed half court. A
backcourt violation is what this is known as. The
offensive team can lawfully reclaim the ball if the
defensive team knocks it into the backcourt.
BASIC SKILLS IN VOLLEYBALL
TACTICAL SKILLS
Serve - Firstly, the serve is the first shot to start the game
and score a point. A good serve will score you a point or
put the opposition (the other team) at a disadvantage
position. A poor serve is when the serve does not go over
the net or is not controlled and goes out of bounds. A
serve should score points and not just to get the ball over
the net
o Floater - is a shot by tossing and hitting
the ball with your palm through the center
of the ball.
o Topspin - is a shot when you toss and hit
the ball with your palm with contact just
below the center of the ball making it
spin.
Passing - Passing involves a sequence of 3 shots in
between you team without someone in the team doing 2
consecutive shots. It is a tactic to set up for a strike attack.
Therefore, it is passing the ball by hitting it to set up to
score points.
Dig - Usually, the passing sequences begins with a dig
(receive). A dig is the most common shot in volleyball. It
is an accurate shot that is controlled. The dig is usually
performed to keep the ball up and is the first shot when
the attacking team hits it over. It involves having your
hands together and arms straight and hitting the ball. The
ball is struck on the forearms.
Spike - Lastly the final shot of the 3 is to attack the
opposition. Once the setting shot is in the air a player from
the team would perform the spike shot. A spike shot is fast
direct shot to the opposition’s side of the net. It involves a
player to jump up for the ball once the ball is in the air from
the controlled set shot. A spike is a lethal attacking move
that usually scores the points. A spike involves using your
palm and angling your wrist downwards on the ball to
create topspin.
DEFENSIVE SKILLS
Blocking - A well timed and effective block will diffuse an
attack. Players near the net when defending will jump up
with their arms out and attempt to block the shot coming
over the net. This is a defensive tactic that blocks a spike.
Blockers would jump up and just before the net because
they cannot touch the net or cross it. Hands when
blocking should be positions downwards and open this is
because it could be a great attacking tactic to. When the
ball is blocked it may return in the opponent’s side of the
court and they might not be able to react quickly enough
and score you a point. Therefore, a block is a great tactic
for both defense and attack.
Diving, rolling and sliding - Clearly instead of just letting
the ball hit the ground (your side of the court) and let the
other team score the point be brave and dive, slide or roll
instead while reaching for the ball (dig or recieve). It’s a
great tactic to defend a spike because the spike is coming
fast and is hard to defend. When you dive, slide or roll you
are getting low and are covering more area of defense
around the court better than just standing there.
Communication - Communication is a huge tactic in all
codes of sport. Communication plays an important role in
volleyball. In volleyball communication is a great tactic for
attacking and defending. This is because your team is
communicating to each other who are taking the shot and
whose ball it is. Therefore, it makes the game much
easier.