A warm up is a series of exercises you do before physical activity, to prepare your body
for it.
For example, before playing an intense sport you can run slowly to warm your muscles
and your heart.
Warm ups must prepare the muscles for the activity.
There are very different warm ups, (high intensity, low intensity, for basketball, for
tennis...)
So, the warm-up volleyball players do is different from the one footballers do.
Warm ups are specific to the sport or activity you practice.
Benefits of the warm up:
If you do a good warm up, you get:
1) Protection against injuries
2) Better performance
And also:
-You increase your body temperature. -Your joints move more efficiently
-Oxygen in blood travels faster. -Muscles move faster and with more strength
-Your muscles extend more and are more elastic -You react faster
PARTS OF A WARM-UP:
1. Stretching of the main muscles.
This makes the muscles more flexible, prevents injuries and also helps the muscles to
develop more power.
2. Movements of your joints.
This is the first part, and it must have a low intensity. We move our arms in circles
forwards and backwards, we draw circles with our hips...
3. Dynamics exercises.
In this part you can do similar exercises to the sport you are going to play and/or a
game. All the exercises must be progressive in intensity. In this part, you warm up the muscles
you use in the sport or activity. It must end at a intensity similar to the sport you are
going to practise.
PHYSICAL FITNESS
Physical fitness is the ability to do a daily physical workout without feeling too tired.
For this, you need the four “S´s”
Strength Stamina Speed Suppleness
These are the components of physical fitness. In Spanish, we call them
“Capacidades Físicas Básicas”.
1. STAMINA:
Stamina helps your muscles to work for a long period of time. With it, you can do
exercices for a long period of time, no matter the intensity.
For example:
Cycling: In the Tour of France they ride more than 200km over a lot of days, but
they also sprint!
Marathon runnners: they run for more than 2 hours at a very fast pace.
Swimmers: in the 1500m race
Footballers: they need to run for 90 minutes without being tired so they can dribble
and shoot.
Stamina is also called Endurance.
2. STRENGTH:
Strength is the ability to use muscles against a resistance (a force or a weight).
With it, you can move or lift weights, and you can move your body weight easier.
Some sports in wich strength is important:
Weightlifting: to lift as much weight as you can.
Judo: to throw your opponent.
Climbing: you need to move your body weight up the mountain.
Athletics: to jump higher or longer and to throw the javelin or hammer.
3. SPEED:
Speed is the ability to one or more movements in a short period of time.
Some examples of sports where speed is important:
Fifty meters swimmers, react quickly to the horn and swim very fast.
Handball goalkeepers react very fast to stop balls.
Fencers must move fast to touch the opponent with their sword.
When we talk about the speed to move from one place to another (running, biking or
swimming), we call it a sprint. Speed means reacting quickly and moving fast.
4. SUPPLENESS:
Suppleness is the ability to have a wide range of movement with any part of your body.
It is also called Flexibility.
Flexibility is very important in all sports, because with it, you have better performance
and less injuries.
It is important for gymnasts, for hurdle runners or tae-kwondo fighters to do kicks.
Benefits of supleness training:
-You have less injuries.
-Your muscles are more elastic and more powerful.
-Your movements are not limited.
DO YOU KNOW HOW IS POSSIBLE TO MEASURE
YOUR PHYSICAL FITNESS?
Sample Physical Fitness Tests
Here are some reliable physical fitness tests that measure strength, speed, power,
endurance and flexibility. They require little or no equipment - or certainly equipment
that is readily available to most people.
Strength Tests
1) Sit up test -- A good indication of core strength.
2) Overhead medicine ball throw test
3) Standing long jump -- A simple test to measure explosive, ultra-short term power
Speed and Power Tests
1) 30m sprint -- A simple fitness test to measure power.
Endurance Tests
1) Cooper 12 minute run -- Run all the distance that you can do in 12 minutes
2) Course Navette -- Also used to estimate aerobic and anaerobic race. It is a race go
and back
Flexibility Tests
There are only a few reliable tests to measure flexibility. The best instrument is a
goniometer (a very simple and cheap type of protractor). It can be used to measure
the flexibility of most joints and the range of motion for dozens of movements.
1) Sit and reach test -- The standard flexibility test that measures lower back and
hamstring flexibility.
2) Deep trunk flexibility
After this, you can know how are you, where is your level
Could be a good idea to draw in your diary of class a graph with all this mark, like this...
DO YOU KNOW HOW TO IMPROVE YOUR PHYSICAL
FITNESS??
Pay attention, there are different methods to improve your level of physical fittnes and
for that reason, is necesary to know with the test that we have made our worst result
to increase your level.
Here there are several tools for this:
To improve your STAMINA..... Running, Fartlek, Circuit Training and CRC
To improve your SPEED........... Reaction time, aceleration speed, maximun speed
and resistence to speed.
To improve your STRENGTH... Circuit, Own body weight
To improve your Flexibility....... Statics stretching, Dinamics stretching and PNF
We are going to do in class all this methods to learn and improve our health
Fartlek
Fartlek is an endurance method of training. Fartlek means "speed play". The method
involves many changes of speed while running.
It was developed to do it in the natural enviroment, using the things we can find it, like
hills (uphill and downhill), different kinds of ground (hard and soft...) ane alowing the
person to change his/her pace arbitrarily.
For example:
4 laps running 30%
1 lap walking
2 laps running 50%
1 lap walking
1 lap running 80%
2 laps walking
CIRCUIT TRAINING
A ciruit is a good way to organise your muscle or skill training. A ciruit usually has 8 o
15 stations (excercises to do). We could do the circuit exercise by number of repetitions
(25 sit ups for example) or by time (1 minute doing sit ups). If you do the circuit by
number of repetitions and introduce running betweeing exercise and exercise them the
circuit is called CRC
RUNNING
The continuous runing is one of the most used methods to improve endurance, because
it´s easy to do, we dont´t any material except sportswear and a place to run.
We have to run a long distance (more than 20 minutes) with a 60%-85% intensity,
depending on the person fitness.
To calculate the pace, we have to find out our maximum heart rate. (Remember, you
could find it using the formula 220 bpm - your age).
The ideal work is to keep always the same pace, and that pace should alow you to talk
with a teammate without getting too tired, about 150bpm.(140/160)
2 TERM
THE RULES OF VOLLEYBALL
THE SERVE
Server must serve from behind the end line until after contact.
Ball may be served underhand or overhand.
Ball must be clearly visible to opponents before serve.
Served ball may graze the net and drop to the other side.
First game serve is determined by a coin toss. Game 2 will be served by the receiving team in game 1. If match goes to a 3rd game, new coin toss will determine serving team.
If best of 5 game match: Game 2, 3, an 4 will trade off between teams. If teams go to game 5, serve will go to winner of a new coin toss.
Serve must be returned by a pass or set only. Serve can not be blocked or attacked.
SCORING
Rally scoring- which means there will be a point awarded on every won rally.
Offense will score on a defensive miss, out of bounds hit, or blocker touches the top of the net.
Defense will score on an offensive miss, out of bounds hit, serve into the net or hitter touches top of the net.
Game will be played to 25 pts. Game 3 is played to 15.
Must win by 2 points, unless a point cap has been placed.
ROTATION
Team will rotate after each sideout. A sideout is when the team on serve receive wins the point to earn the right to serve.
Players shall rotate in a clockwise manner.
There shall be 6 players on each side.
PLAYING THE GAME (VOLLEY)
Maximum of three hits per side.
Player may not hit the ball twice in succession ( A block is not considered a hit ).
Ball may be played off the net during a volley and on serve.
A ball touching any part of the boundary line is considered in.
A legal hit is contact with the ball by any part of the players body which does not allow the ball to visibly come to a rest.
A player must not block or attack a serve.
BASIC VIOLATIONS
Stepping on or over the line on a serve.
Failure to serve the ball over the net successfully.
Hitting the ball illegally ( Carrying, Palming, Throwing, etc. ).
Touches of the top of the net only with any part of the body while the ball is in play. Players may contact the net below the top of the net (the tape) at any time. If the ball is driven into the net with such force that it causes the net to contact an opposing player, no foul will be called, and the ball shall continue to be in play.
Reaching over the net, except under these conditions:
1 - When executing a follow-through.
2 - When blocking a ball which is in the opponents court but is being returned ( the blocker must not contact the ball until after the opponent who is attempting to return the ball makes contact). Except to block the third play.
Reaches under the net ( if it interferes with the ball or opposing player ).
Failure to serve in the correct order.
Blocks or spikes from a position which is clearly not behind the 10-foot line while in a back row position.
A players foot may not completely cross the midline at any time. However, if the rest of the body crosses it is legal unless interferes with a player on the other side of the net.
SUBSTITUTIONS
Coaches only have 12 substitutions per game in club.
Once a player subs in for a rotational position, they can only sub in for that rotational position.
ARTISTIC GYMNASTIC
FORWARD ROLL (Based in http://www.wikihow.com/Do-a-Forward-Roll)
A forward roll is a basic gymnastics move that looks like a graceful somersoult. To per-
form one correctly, you should be able to move from the starting position into a roll and
get back on your feet all in one motion. It takes practice to do a forward roll without
using your hands to support you as you stand up. See Step 1 to learn how to do a for-
ward roll properly
1Stand on a mat in a wide open space. A forward roll can be done indoors on a gym
mat or outside in the grass. Look for a flat space where you'll have plenty of room.
Alternatively, you can do a forward roll on a downward incline and use gravity to help
you move into the roll.
2 Get in starting position. Squat with your feet together. Place your feet together and
bend your kness so that you are squatting. Place your hands on the ground in front of
you with your elbows bent. Your hands should be envenly spaced at shoulder width.
This is the starting position for a beginner´s forward roll.
Alternatively, you can start in an upright standing position with your hands stretched
straight over your head. Pike your body forward and bend your knees to move into a
squatting position to start the roll.
3 Drop your head between your arms. Be sure to tuch in your chin. As you move
into the roll, you don´t want to place weight on your neck- it should move directly
onto your upper back. Tuching in your chin will help ensure that you don´t put
pressure on your neck.
4 Roll forward. Push over onto your upper back, so that your body rolls forward and
your hips are pushed over your head. Follow the curve of your spine as you roll. Keep
your back curved and keep your and in position (1)
- Do not roll side to side- roll straight forward along your spine. Otherwis, you may
fall to one side or the other
- Be sure to keep your chin tucked in and your back curved. If you straighten out, your
roll won´t have as much momentum
5 Have straight legs and pointed toes. Troughtout the roll, your legs should stay
straight and your toes pointed. Bend your legs only at the end of the roll, when it´s
time to stand up. This is the standard positioning for a beginner´s forward roll.
- However, some gymnasts prefer to tuck in the legs during a forward roll. If it
helps you gain momentum to keep your legs tucked, you can practice that way, too.
6 Stand without using your hands for support. At the end of the roll, place your
feet flat on the floor and move into a standing position without putting your hands
on the ground. Straighten your legs, then finish upright with your hands over your head
HEADSTAND / HANDSTAND
Headstands are good fun and require less gymnastic skill and flexibility than other stunts
such as back tumbles, back flips or walking on your hands. While headstands are some-
times used in meditative practices, they can also a fun party trick. If you are new to
headstands, there are a couple easy methods to try lifting yourself into one.
1Position your cushioned mat. You can use a yoga mat or a gymnastics mat; either
way, you want a mat that is going to give your support and cushion while you attempt
your headstand. Lay your yoga or gymnastic mat lengthwise in front of you.
- If you are not confident enough to practice your headstand freely, you can place your
mat up against the base of a wall.
- Anyone who has never attempted a headstand should first practice against a wall.
Practicing against a wall will help you find the initial balance and strength needed to
hold a free form headstand.
2 Position your body like a table top. Kneel onto your mat. Bring your upper body
down to the mat so your hands are out in front of you. Your body should now look
like a table, with your knees lined up with your hips and your hands about shoulder-
width apart. Bring your elbows down to rest on the mat.
3 Lace your fingers and place your head. With your elbows already on the mat
shoulder-width apart, bring your hands together and lace your fingers. Your thumbs
should be extended upward, toward the ceiling. Your hands and elbows should look l
ike a little triangle placed approximately 5 inches away from the wall. Tuck your chin
and bring your head down to the mat. Rest the back of your head in your palms, while
the crown of your head should be contacting the floor.
Adjust your head positioning until you find comfort and stability. You don’t want to
put too much strain on your head and neck by having your forehead resting on the mat.
4 Lift your knees to balance on your feet. Tuck your toes, so your toes and maybe
even the balls of your feet are making contact with the mat. Lift your knees up from
the mat in order to straighten out your legs.
Your body should look like an upside down ‘V’.
5 Walk your feet up the mat. Use your toes to slowly walk up the mat toward the
rest of your body. As you walk, your buttocks will start to lift and align with your back.
This will straighten out your spine and lift your shoulders over your ears. Keep your
wrists, hands, forearms, and elbows strong and rooted into the mat.
You will start to feel less weight from your legs as you walk up toward your body. This
is where tight core muscles come in. Your core muscles are going to lift your legs up and
hold your body in the headstand position.
6 Lift your legs. When your body is aligned and your legs are feeling lighter, tighten
your core muscles and slowly lift one of your legs. As you lift one of your legs, keep
the other one near the ground to first find balance. When your one leg is in the air, gen-
tly hop your other leg off the ground, trying to straighten out both legs as much as possi-
ble. This is going to require a lot of strength from your abdominal core muscles. Use
your core to lift up your legs, and use your arms to support and stabilize your body.
Check your body alignment by saying your name. If you’re aligned, you should be able
to say it clearly, how you normally speak. If you can’t speak like you normally do, you
may not be aligned correctly, and should come out of the headstand.
If you are practicing against a wall, place your first lifted leg against the wall. As you find
balance, lift your other leg up to meet your extended leg. The wall will give you support
as you gain stability.
7 Come down from the headstand. Hold the headstand for as long as what feels
comfortable to you. This could mean holding the headstand for a couple seconds
or a couple minutes.When you are ready to come down, separate your feet and slowly
shift your balance to bring one of your legs back down to the ground. When your foot
contacts the floor (or is on the way down), bring your other leg down from the head-
stand pose and onto the floor.
When you completely back on the mat with your head still resting between your hands,
straighten out your arms shift your buttocks back to rest on top of your heels.
Extend and stretch your upper body to relax and allow the blood in your body to circu-
late away from your head. In yoga, this is sometimes called a “child’s pose.” Try and
hold this for about a minute so your body can readjust and relax.
Consider doing some soft neck rolls after performing a headstand. This can help prevent
stiffness and tension after performing a headstand.
If you stand up too quickly after a headstand, you could experience lightheadedness,
and even faint.
CARTWHEEL
The cartwheel is a basic and common gymnastics skill that will strengthen your upper body and help you work your way up to more advanced moves. There are two basic types: the side-to-side and the front-to-back cartwheel. To do the side-to-side cartwheel, you'll start and end in the same direction. While this type of cartwheel is easier for beginners, the front-to-back cartwheel, where you'll start facing forward and end facing backward, is the traditional cartwheel you will encounter in gymnastics. If you want to know how to do a cartwheel, just follow these steps.
3 TERM
ACROSPORT
Acrobatic Gymnastics is a team competition accompanied by music.
It is a team sport, so your partners depend on you.
Teams create different structures and build human pyramids in time with the music.
It is a sport that needs physical strength, stamina, rhythm, coordination and balance.
It is a very old activity, Egyptians did human pyramids more than 2000 years ago.
BEFORE WE START: SAFETY FIRST !
Before starting with acrosport, we must do gymnastics to develop our body control.
Also, in the first acrosport class, we learn how to support our partner´s weight without hurting ourselves. A correct position is fundamental for a safe practice.
Next step is developing some strength by holding basic positions.
Now we are ready, but remember:
NO PLAYING AROUND IS ALLOWED WHEN WE ARE PRACTICING ACROSPORT!!
POSITIONS OF STUDENTS IN ACROSPORT
- ACROBAT OR AGILE: They are the ones who create the most complicated elements (stunts) and climb up to the highest positions of the pyramids
-BASE OR LIFTER: The one who acts as the base, using their body as suppor. They can be static or dynamic and their basic position are: lying supine (laying on their back) quadruped (on all fours) and bipedal (standing)
-HELPER: Their function is to help in the phases wich require them and to adopt an aesthetic positon in the final structure
FIGURE BUILDING RULES:
1. Team members: each team will have more members than the ones needed to build the structure or pyramid. They are the helpers and must always pay attention to their partners.
2. Know what to do: Each team member must know what his or her position is.
3. The build up: You must build the structure in a coordinate way. Help is always needed. The structure must start from the center and grow to the sides. The last part are the upper levels.
4. Stabilisation: The position must always be held, specially if you are supporting a partner. Structures must last at least five seconds.
5. Dismantling the structure: It must be coordinated. In reverse of the building, and always with help.
6. Roles: Each person must practise each position, building a figure, helpers must change places with those who were previously part of the structure.
THE CHOREOGRAPHY: STEPS TO CREATE IT
1. Decide the structures and the order to perform them. (Look at the examples in the following pages).
2. Decide the linking exercises between one pyramid and the next one.
3. Practise the choreography. Focus on: helpers, building and dismantling it fluidly, links.
4. Choose some corresponding music.
5. Adapt the choreography to the music.
HANDBALL
THE RULES OF HANDBALL
The Playing Court: The court measures 20 meters by 40 meters. The court is larger than a basketball court, but the length may be shortened when space is limited. The goal area line, or 6-meter line, is the most important line. No one except the goalie is allowed to stand in the goal area. The goal opening is 2 meters by 3 meters. Players may jump into the area if the ball is released before landing in the area.
The Ball: Team handball is played with a 32-panel leather ball. For women, the ball is 54 to 56 centimeters and 325 to 400 grams. For men, it is 58 to 60 centimeters and 425 to 475 grams.
Number of Players: There are seven players on each team (six court players and one goalkeeper). A maximum of 12 players may dress and participate in a game for each team. Substitutes may enter the game at any time through own substitution area as long as the player they are replacing has left the court.
Uniform of the Players: Player numbers are 1 to 20. Uniform shirts and shorts are the same color. The goalkeeper must wear a different color shirt from teammates and opponents. No jewelry is allowed.
Referees: There are two referees, a court referee and a goal line referee. Referees have complete authority: Their decisions are final. The referees are assisted by a timer and a scorer.
Duration of the Game: For players 18 years and over, the game consists of 2, 30-minute halves with 10-minute half-time. For tournament and youth games 2, 15-minute or 2, 20- minute halves. This is running time except for injury or one team time-out per half. The teams change benches at half-time. The game ends in a tie unless the game demands a winner. (Tournament rules dictate that a winner must be determined.) Overtime consists of 2, 5-minute periods).
Passive Play: It is illegal to keep the ball in a team's possession without making a recognizable attempt to attack and to try to score. In other words, a team cannot stall (free-throw awarded to the other team).
Throw-Off: A throw-off is taken by the team that wins the coin toss and chooses to start the game with the ball. Each team must be in its own half of the court with the defense 3 meters away from the ball. Following a whistle, the ball is passed from center court to a teammate and play begins. Throw-off is repeated after every goal scored and after half-time.
Scoring: A goal is scored when the entire ball crosses the goal line inside the goal. A goal may be scored from any throw (free-throw, throw-in, throw-off, goal-throw).
Playing The Ball
A player is allowed . . . -To run with the ball for 3 steps -To hold the ball for 3 seconds -Unlimited dribble with 3 steps allowed before and after dribbling (no double-dribble).
A player is NOT allowed . . .
To endanger an opponent with the ball.
To pull, hit or punch the ball out of the hands of an opponent.
To contact the ball below the knee.
To dive on the floor for a rolling or stationary ball.
Defending the Opponent: A player is allowed to use the torso of the body to obstruct an opponent with or without the ball. However, using the outstretched arms or legs to obstruct, push, hold, trip or hit is NOT allowed. The attacking player is not allowed to charge into a defensive player.
Throw-In: A throw-in is awarded when ball goes out of bounds on the sideline or when the ball is last touched by a defensive player (excluding the goalkeeper) and goes out of bounds over the endline. The throw-in is taken from the spot where the ball crossed the sideline, or if it crossed the endline, from the nearest corner. The thrower must place one foot on the sideline to execute the throw. All opposing players must stay 3 meters away from the ball.
Referee Throw: A referee throw is awarded when . . . The ball touches anything above the court after a simultaneous infringement of the rules after simultaneous possession of the ball.
The Referee throws the ball vertically between two opposing players. The jumping players may grab the ball or tap it to a teammate. All other players must be 3 meters away from the throw. The referee throw is always taken at center court.
Free-Throw: For a minor foul or violation, a free-throw is awarded to the opponent at the exact spot it took place. If the foul or violation occurs between the goal area line and the 9-meter line, the throw is taken from the nearest post outside the 9-meter line. The thrower must keep one foot in contact with the floor, then pass or shoot.
7-Meter Throw: The 7-meter throw is awarded when . . .
A foul destroys a clear chance to score
The goalie carries the ball back into his or her own goal area
A court player intentionally plays the ball to his or her own goalie in the goal area and the goalie touches the ball
A defensive player enters his or her goal area to gain an advantage over an attacking player in possession of the ball.
All players must be outside the free-throw line when the throw is taken. The player taking the throw has 3 seconds to shoot after referee's whistle. Any player may take the 7-meter throw.
Goal-Throw: A goal-throw is awarded when . . . The ball rebounds off the goalkeeper over the endline The ball is thrown over the endline by the attacking team.
The goalkeeper takes the throw inside the goal area and is not restricted by the 3-step/3-second rule.
Progressive Punishments: Pertain to fouls that require more punishment than just a free-throw. "Actions" directed mainly at the opponent and not the ball (such as reaching around, holding, pushing, hitting, tripping and jumping into an opponent) are to be punished progressively.
Warnings (yellow card): The referee gives only one warning to a player for rule violations and a total of three to a team. Exceeding these limits results in 2-minute suspensions thereafter. Warnings are not required prior to giving out a 2-minute suspension. 2-minute suspensions awarded for . . . -Serious or repeated rules violations -Unsportsmanlike conduct -Illegal substitution. -The suspended player's team plays short for 2 minutes.
Disqualification and Exclusion (red card): A disqualification is the equivalent of three, 2-minute suspensions. A disqualified player must leave court and bench, but the team can replace player after the 2-minute suspension expires. An exclusion is given for assault. The excluded player's team continues short one player for the rest of the game.
Offense (EN ATAQUE)
• Left and right wingman (EXTREMO izquierdo y derecho). These typically excel at ball control and wide jumps from the outside of the goal perimeter to get into a better shooting angle at the goal. Teams usually try to occupy the left position with a right-handed player and vice versa.
• Left and right backcourt (LATERAL izquierdo y derecho). Goal attempts by these players are typically made by jumping high and shooting over the defenders. Thus, it is usually advantageous to have tall players for these positions.
• Center backcourt or playmaker (CENTRAL). A player with experience is preferred on this position who acts as playmaker and the handball equivalent of a basketball point guard.
• Pivot (PIVOTE) (left and right, if applicable). This player tends to intermingle with the defense, setting picks and attempting to disrupt the defense formation. This positions requires the least jumping skills but ball control and physical strength are an advantage.
Defense (EN DEFENSA)
• Far left and far right (EXTERIORES). The opponents of the wingmen.
• Half left and half right (LATERALES). The opponents of the left and right backcourts. Back center (left and right) (CENTRAL DEFENSIVO en 5:1 o en 5:0). Opponent of the pivot.
• Front center (CENTRALES DEFENSIVO en 6:0). Opponent of the center backcourt, may also be set against another specific backcourt player.
• Forward player (AVANZADO)
Badminton court and equipment
Along with the physical ability to run on the court and swing a racket, there are a few things you will need to play badminton. You need a badminton racket and a shuttlecock, which is a small rounded piece of cork or rubber with a conical crown of feathers or plastic. You'll also need a court and a net. You can play indoors if you want, but you'll need a high ceiling and proper lighting to assure that all players can see the shuttlecock sail through the air.
The court
The game can be played on a court that is any size and shape. (Professional badminton, however, is played on a court that measure 20 feet wide by 44 feet long.) A net or string (if you don't happen to have a net lying around) is placed 5 feet off the ground, spanning the width of the center of the court.
The racket
There are no specific rules governing the type or size of badminton racket that players can use for unofficial use. However, racket manufacturers have devised a standard: a racket of 26 inches in length and weighing 4.5 to 5.5 ounces.
While rackets used to be made of wood, most backyard models are made with metal and nylon.
Many manufacturers make sets that include the net, racket and shuttlecocks so you can grab some teammates and get started.
How do you play badminton?
Similar to tennis, badminton is a racket sport for two or four players. Two people play a singles set while four players take to the court in teams of two for doubles play. The object of the game is to get to 21 points. Points are scored when the shuttlecock is successfully served or hit but not properly returned. The first team to win two matches wins the game.
Here are the basics of badminton play:
The first serve of the game is from the right half court to the half diagonally opposite.
If the receiving side commits a fault, the serving side gets a point and continues to serve.If the serving side commits a fault the receiving side gets a point.
In singles and in doubles the serve shifts to the opponent when a fault occurs.
In both singles and doubles, the serve is made alternately from the right half and the left half sides of the court.
Opponents change court ends after each game. The winning side serves first. A game consist of best of three, 21 points sets.
Badminton faults
There are three ways a player can cause a fault on the serve in the game of badminton. A fault occurs when the server a) strikes the shuttlecock at a point higher than the waist; b) holds the racket head higher than the hand; or c) fails to serve the shuttlecock in the proper court.
Other faults (loss of point or loss of serve) can occur during the rally. These faults occur when the shuttle: a) passes through or under the net; b) lands out of bounds; c) hits the ceiling or sidewalks; or d) the shuttlecock touches the clothing or body of a player.
Body language
The game of badminton is really a game of body language. The way a player grips the racket, moves around the court and shoots the shuttlecock can be the difference between winning and losing.
Gripping the racket: There are two basic grips from which all badminton shots are hit: the forehand and the backhand. When a player knows the difference between the shots, it's much easier to play and it's much easier to win!
For a right-handed forehand grip, take the racket in your left hand, holding it in front of you by the throat, parallel with the ground and with the strings perpendicular to the ground. Put the flat of your right hand against the strings, slide that hand down to the butt of the handle, and then close the fingers as though you are shaking hands with the handle. Handle and swing the racket as though it's an extension of your arms.
For the best backhand grip, take the correct forehand position with your arm extended. Bend your elbow so that your racket is across your body at the chest level with the strings perpendicular to the ground. Hold the racket firmly with your left hand and rotate your right hand toward your body until the thumb and the first finger "V" is in line with the two central main strings of the racket. Keeping your four fingers in place, move your thumb upward until it is on the handle and in line with those two middle strings.
Fancy footwork: While badminton is mainly an overhead game, a player has to know how to move on the court to get to the shuttlecock. Professional badminton players have what they call a "stance of readiness." From this stance, immediate movement in all directions is possible. The basic stance involves having your feet parallel and even with your shoulders. Point your toes toward the net, bend your knees slightly and keep you racket in your hand with your arm resting across the front of your body.
Badminton players move around the court area in a series of fast moves including pushing off from the stance, a fast bouncing shuffle and a lunge, similar to a familiar fencer's move. From all of these positions, however, the player can easily bounce back into the "stance of readiness."
Striking the shuttle: The game of badminton includes a variety of strokes, some aimed at basic play and others used by advanced players. The main strokes, however, are done in forehand and backhand. If you want to get good at this game, having a flexible wrist and perfecting your forehand and backhand play are essential.
Striking the shuttle consists of three parts: the backswing, the forward swing and hit, and the follow-through. Regardless of which stroke is used, the shuttle should be hit high and early. Once you are able to hit the shuttle using the basic swings, you can start perfecting the basic badminton shots: clear, drop, smash and drive.
Clear: This shot is the most common and can be offensive, moving your opponent back from the net or defensive, gaining time to improve your own position.
Drop: This shot is a slow, gentle shot that falls just over the net into the opponent's forecast.
Smash: This shot is a powerful overhead shot used to put away a shuttle that is above the height of the net.
Drive: This is a line-drive shot that travels parallel to the ground, passing close over the net.
Strategy of badminton
While it is a great game of social and physical conditioning, don't let badminton fool you. It's also quite a workout for the mind. Strategy is key in the game of badminton, and the game requires constant thinking and planning. Each shot of the shuttle has a purpose, and a good player keeps his or her eye on the entire court at all times.
As you perfect your badminton game, your strategy will naturally mature. However, beginners should adopt a basic strategy of alternating clear and drop shots and adding smashes and drives as the opportunity develops. Try to keep your opponent on the defensive, and remember the following simple points:
Always return to the "stance of readiness" position after each shot
Be prepared to move in any direction at all times
In most cases, overhead shots are the best choice
Move the shuttlecock around the court to keep your opponents running
Have a purpose with each shot
And, finally, and perhaps most important in any game of skill and strategy, discover your opponents weaknesses and play to it as much as possible.
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