Sports Track and Field

Track and Field is a sport that consists of a number of events. These events include
athletics such as running, jumping, and throwing. Most of the events are individual but a
few, like relay events, involve a team. Team competitions allocate points to events and
athletes gain points to their team's total by finishing high in individual events.
The different events take different skills to be successful. There are long distance runs
that take endurance, short sprints that take speed, and throwing events that take
technique and strength. To do well in track and field you will need to combine physical
ability and practice.

History of Track and Field

Track and Field is probably the oldest sport or athletic competition in human history.
Running races and jumping contests have been around from ancient history. Even as
young kids competing against others by racing and jumping are natural things to do.
The first Olympics had only one event and it was a foot race event called the stadion
footrace. The race was around a 200 yard sprint. There were officials to determine who
won and starting blocks. The first winner was a man name Coroebus of Elis.
Track and field took another big step in history when the Greeks added the Pentathlon
to the Olympics in 708 BC. In addition to the stadion footrace they added four additional
events including javelin throw, discus throw, long jump, and wrestling. Points from these
five events would be added up to determine an overall winner.
Additional events have been added over the years. Track and field has become a huge
international sport and a big part of the summer Olympics every four years.

Track Competitions
Track competitions today can take place indoors or outdoors. In a typical outdoor
stadium there is an oval dirt track with grass in the center. The standard length for the
oval track is 400m. The running events take place on the track, while the jumping and
throwing events take place in the center on the grass. Longer races such as the
marathon or cross country races will take place outside of the stadium.

Sports Track and Field: Running Events

Short Distance or Sprints A sprint is a short running race. In a track and field
competition there are generally three different sprint distances: 100m, 200m, and 400m.
The original Olympic event, the stadion race, was a sprint of around 180m

A sprint race starts out with the runners in starting blocks in their lane. The official will
say "on your marks". At this point the racer should be focused on the track, have their
feet placed in the blocks, fingers on the ground behind the starting line, hands slightly
wider than shoulder width, muscles relaxed. Next the official will say "Set". At this point
the runner should get their hips slightly above shoulder level, feet pushed hard into the
blocks, holding their breath and ready to race. Then there is the bang and the race has
started. The runner should exhale and run out of the blocks not jumping. The initial part
of the race the runner is accelerating to top speed. Once top speed is achieved then
endurance kicks in as the runner tries to maintain that speed for the rest of the sprint.

Sprinters should remain relaxed while running and move their arms in a straight back
and forth motion. They should be focused on their lane and the track at the start and the
finish line for the last half of the race or so.

Middle Distance The middle distance races are the 800m, the 1500m, and the 1 mile
long runs. These races require different skills and tactics to win that the sprints. They
rely more on endurance and pacing than just pure speed. Also, the runners don't stay in
a single lane for the entire race. They start out in staggered lanes, to make the distance
the same for each runner, but the race soon becomes open with no lanes and the
runners must to pass around each other to gain the lead.
Long Distance There are three main long distance races: the 3000m, the 5000m, and
the 10,000m races. These races are similar to the middle distance races, but the
emphasis is even more on correct pacing and endurance.
Hurdles A hurdles race is one in which obstacles are placed at intervals along the track
that the runners must jump over on their way the finish line. Typical hurdle races are the
100m and 400m for women and 110m and 400m for men. Timing, footwork, and
technique are key in wining hurdles events. Of course you still need to be fast, but
jumping the hurdles in stride without much slowing down is how to win in the hurdles.

Relays Relay races are where teams of runners compete against each other. There are
typically 4 runners and 4 legs to the race. The first runner starts with the baton and runs
the first leg handing off to the second runner. The hand off must typically take place
within a given area of the track. The second then hands off to the third and the third to
the fourth. The fourth runner runs the final, or anchor, leg to the finish line. Common
relay races are the 4x100m and the 4x400m.
 Sports Track and Field:
Jumping Events
Like running races, jumping competitions seems to be part of our DNA from the time we
are kids. We like to see how high and far we can jump and who can do it best. There
are four main track and field jumping events. Here is a description of each:
High Jump In the high jump event, the athlete gets a running start and must jump over
a bar without knocking it over. They land on a big soft cushion. Like many track and field
events, there is a key element to doing well in this sport, which in this case is being able
to jump high, but technique is very important as well. Timing and leaving your feet at the
right point as well as how you bend your body as you go over the bar are all important.
There have been many techniques used for high jumping over the years, but the
current, and most successful, is called the Fosbury Flop. The Fosbury Flop technique
involves leading with your head over the bar (vs. leading with your feet) and twisting
such that your back is to the ground and closest the bar as you go over it. Jumpers then
land on their back.
Long Jump Like many field events, the long jump involves more skill and technique
than just being able to jump. First the athlete must have good speed as they sprint down
the runway to prepare for the jump; next they must have very good footwork at the end
of their run so they can launch as close to the line as possible without going over the
line and faulting; third they must make a good jump; and lastly they must have proper
form through the air and into the landing. All of these techniques and skills must be
executed to perfection to pull of a good long jump.
The long jump has been a popular track and field event since the Ancient Greece
Olympics. The current men's world record is 29.4 feet by Mike Powell. That's one
loooong jump!
Pole Vault While all of the field events take require technique to excel, the pole vault may be
the toughest to master. In this track and field event, the athlete runs down the track holding a
pole at one end. At the end of the run the plant the far in of the pole into a metal box in ground
and then propel themselves up and over a high bar using both a jump and the spring of the pole
to gain height. They must get over the bar without knocking it off. They then land on a large soft
mattress for safety. The world record for the pole vault is over 6m (over 20 feet!) and is held by
Sergey Bubka, probably the greatest pole vault athlete ever.
Triple Jump The triple jump is similar to the long jump, but there are three combined jumps that
go into the total length. These are called the hop, the step, and the jump. The athlete will first run
down the track gaining speed; at the start of the jump or take off point they will jump from one
foot and land on that same foot (hop); they then jump again, this time landing on the opposite
foot (step); next they jump as far as they can and land on both feet (jump).
 Sports Track and Field: Throwing Events
It's always fun to see who can throw something the furthest, whether it's a ball, a
Frisbee, or even a rock. Track and field is the place where you can throw stuff for
distance as a real sport. There are four major throwing events outlined below.
Discus In the discus event the athlete throws a round disc, typically made of plastic with
a metal rim. The men's college and Olympic discus weighs 2 kilograms (4.4 pounds).
The women's college and Olympic discus weighs 1 kilogram (2.2 pounds). The discus is
thrown from a concrete circle that is about 8 feet in diameter. The athlete's feet can't
leave the circle before the discus lands or the athlete will fault and the throw won't
count. The athlete will spin around to gain momentum and speed and then release the
discus in the proper direction. The athlete that throws it furthest from the front part of the
circle (and within the legal area) wins.
Javelin The javelin is something like a spear. This event should be supervised at all
levels to be sure no one is hurt. The men's college and Olympic javelin weighs 800
grams (28.2 ounces) and is about 8.5 feet long. The women's college and Olympic
javelin weighs 600 grams (21 ounces) and is about 7 feet long. The javelin must be
thrown a specific way for it to be a legal throw. With the javelin an athlete has to:
1) Hold the javelin by its grip and nowhere else
2) Throw the javelin overhand (we're not sure underhand would work too well anyway)
3) They cannot turn their back to the target when throwing (this means they can't spin)
When throwing the javelin, the athlete jogs down a runway to gain momentum and then
must throw the javelin prior to crossing a line. The athlete cannot go over the line until
the javelin lands which means the athlete needs to leave some extra space to slow
down and have really good balance at the end of the throw. The athlete that throws it
furthest (and within the legal area) wins.
Shot Put In the shot put event athletes throw a metal ball. The men's college and
Olympic shot weighs 16 pounds. The women's college and Olympic shot weighs 4
kilograms (8.8 pounds). This sport actually started with a cannonball throwing
competition in the Middle Ages. The shot is thrown from a concrete circle that is 7 feet in
diameter. The front of the circle has a metal board called a toe board. The athlete
cannot touch the top of the toe board or step over it during the throw. The athlete holds
the shot close to his/her neck in one hand. There are two common throwing techniques:
The first has the athlete slide or "glide" from the back to the front of the circle before
releasing the shot. The second has the athlete spin in the circle (like the discus) before
releasing the shot. With either technique the goal is to build momentum and finally push
or "put" the shot in the direction of the legal landing area. The athlete must stay in a
circle until the shot has landed. The athlete that throws it furthest from the front part of
the circle (and within the legal area) wins.
Hammer Throw The hammer throw doesn't actually involve throwing a hammer like you
would think. In this track and field throwing event the athlete throws a metal ball
attached to a handle and a straight wire about 3 feet long. The men's college and
Olympic hammer weighs 16 pounds. The women's college and Olympic hammer weighs
4 kilograms (8.8 pounds). The hammer is thrown from a concrete circle 7 feet in
diameter (just like the shot put) but there is no toe board. Like the discus and the shot
put, the athlete must stay in a circle until the hammer lands. The athlete spins several
times to gain momentum prior to releasing and throwing the hammer. Balance is
important due to the force generated by having the heavy ball at the end of the wire.
The athlete that throws it furthest from the front part of the circle (and within the legal
area) wins.

International Association of Athletics Federations (IAAF)

Back to Sports Back to Track and Field What is the IAAF? The International Association
of Athletics Federations (IAAF) is the worldwide governing body for professional level
athletics and track and field. Its purpose is to create and regulate professional level
meets and to set the standards for administering competitions, using equipment, and
documenting world records. Its role as a world leader in athletics, transforming an
amateur fad into a professional industry, has made a huge impact on professional
sports.

SWIMMING
Swimming is an individual or team racing sport that requires the use of one's entire body
to move through water. The sport takes place in pools or open water (e.g., in a sea or
lake). Competitive swimming is one of the most popular Olympic sports, with varied
distance events in butterfly, backstroke, breaststroke, freestyle (Links to an external
site.), and individual medley. In addition to these individual events, four swimmers can
take part in either a freestyle or medley relay. A medley relay consists of four swimmers
who will each swim a different stroke, ordered as backstroke, breaststroke, butterfly and
freestyle.

Swimming each stroke requires a set of specific techniques; in competition, there are
distinct regulations concerning the acceptable form for each individual stroke. There are
also regulations on what types of swimsuits (Links to an external site.), caps, jewelry
and injury tape that are allowed at competitions. ] (Links to an external site.) Although it is possible for
competitive swimmers to incur several injuries from the sport, such as tendinitis (Links
to an external site.) in the shoulders or knees, there are also multiple health benefits
associated with the sport.

HISTORY
Evidence of recreational swimming in prehistoric times has been found, with the earliest
evidence dating to Stone Age (Links to an external site.) paintings from
around 10,000 years ago. Swimming emerged as a competitive recreational activity in
the 1830s in England. In 1828, the first indoor swimming pool, St George's Baths was
opened to the public

Competitive swimming
Competitive swimming became popular in the 19th century. The goal of high level
competitive swimming is to break personal or world records while beating competitors in
any given event. Swimming in competition should create the least resistance in order to
obtain maximum speed. However, some professional swimmers who do not hold a
national or world ranking are considered the best in regard to their technical skills.
Typically, an athlete goes through a cycle of training in which the body is overloaded
with work in the beginning and middle segments of the cycle, and then the workload is
decreased in the final stage as the swimmer approaches competition.

Swim styles
In competitive swimming, four major styles have been established. These have been
relatively stable over the last 30–40 years with minor improvements. They are:
 Butterfly (Links to an external site.)
 Backstroke (Links to an external site.)
 Breaststroke (Links to an external site.)
 Freestyle (Links to an external site.)

BUTTERFLY(click the picture for video discussion)

The butterfly (colloquially shortened to fly) is a swimming stroke (Links to an external
site.) swum on the chest, with both arms moving symmetrically, accompanied by the
butterfly kick (also known as the "dolphin kick"). While other styles like
the breaststroke (Links to an external site.), front crawl (Links to an external site.),
or backstroke (Links to an external site.) can be swum adequately by beginners, the
butterfly is a more difficult stroke that requires good technique as well as strong
muscles. It is the newest swimming (Links to an external site.) style swum in
competition, first swum in 1933 and originating out of the breaststroke.

BACKSTROKE
Backstroke or back crawl is one of the four swimming (Links to an external site.) styles
used in competitive events regulated by FINA (Links to an external site.), and the only
one of these styles swum on the back. This swimming style has the advantage of easy
breathing, but the disadvantage of swimmers not being able to see where they are
going. It also has a different start from the other three competition swimming styles. The
swimming style is similar to an upside down front crawl (Links to an external site.) or
freestyle. Both backstroke and front crawl are long-axis strokes. In individual medley
backstroke is the second style swum; in the medley relay it is the first style swum.

BREASTSTROKE
Breaststroke is a swimming (Links to an external site.) style in which the swimmer is on
their chest (Links to an external site.) and the torso (Links to an external site.) does not
rotate. It is the most popular recreational style due to the swimmer's head being out of
the water a large portion of the time, and that it can be swum comfortably at slow
speeds. In most swimming classes, beginners learn either the breaststroke or the
freestyle (front crawl) first. However, at the competitive level, swimming breaststroke at
speed requires comparable endurance and strength to other strokes. Some people refer
to breaststroke as the "frog" stroke, as the arms and legs move somewhat like a frog
swimming in the water. The stroke itself is the slowest of any competitive strokes and is
thought to be the oldest of all swimming strokes

FREESTYLE
Freestyle is a category of swimming competition (Links to an external site.), defined by
the rules of the International Swimming Federation (Links to an external site.) (FINA), in
which competitors are subject to few limited restrictions on their swimming stroke (Links
to an external site.). Freestyle races are the most common of all swimming
competitions, with distances beginning with 50 meters (50 yards) and reaching 1500
meters (1650 yards), also known as the mile. The term 'freestyle stroke' is sometimes
used as a synonym for 'front crawl (Links to an external site.)', as front crawl is the
fastest swimming stroke. It is now the most common stroke used in freestyle
competitions. Front crawl is based on the Trudgen that was improved by Richmond
Cavill from Sydney, Australia. Cavill developed the stroke by observing a young boy
from the Solomon Islands, Alick Wickham.

Competition pools
World Championship (Links to an external site.) pools must be 50 metres (160 ft) (long
course (Links to an external site.)) long and 25 metres (82 ft) wide, with ten lanes
labelled zero to nine (or one to ten in some pools; zero and nine (or one and ten) are
usually left empty in semi-finals and finals); the lanes must be at least 2.5 metres (8.2 ft)
wide. They will be equipped with starting blocks at both ends of the pool and most will
have Automatic Officiating Equipment, including touch pads to record times and sensors
to ensure the legality of relay (Links to an external site.) takeovers. The pool must have
a minimum depth of two metres.
Other pools which host events under FINA (Links to an external site.) regulations are
required to meet some but not all of these requirements. Many of these pools have
eight, or even six, instead of ten lanes and some will be 25 metres (82 ft) long, making
them Short course (Links to an external site.). World records (Links to an external
site.) that are set in short course pools are kept separate from those set in long course
pools because it may be an advantage or disadvantage to swimmers to have more or
less turns in a race.

Swimwear
To get started, you will obviously need a good swimsuit.
For men, these are usually swim briefs, swim trunks or jammers. Boardshorts aren’t
recommended for swimming as they create too much drag. Furthermore, they are
forbidden in certain pools for sanitary reasons.
For women, the best choice for swimming is the one-piece swimsuit.
As for the brand and material, I can recommend Speedo Endurance swimsuits. They
come at a reasonable price and I have been using them for years.
The material is designed for people who swim several times per week. It is durable and
resists the chlorine well.

Swim Cap
A swim cap is often mandatory when swimming in a public pool, unless you are bald. A
swim cap also comes in handy if you have long hair and want to avoid that it gets into
your face while swimming.

Swimming Goggles
A good pair of swimming goggles is also must if you are serious about learning to swim.
Swimming goggles allow you to submerge your head without having to fear of getting
water in your eyes. You will be more relaxed and able to streamline your body better.

Nose Clip
A nose clip is nice to have, as it keeps water out of your nose. So it’s one thing less to
worry about during the initial learning phase.
A nose clip helps especially while learning front crawl, as it takes quite a bit of technique
and coordination to be able to breathe on the side and keep your arms and legs moving.

Swim Fins
Swim fins dramatically improve the efficiency of your flutter kick in front crawl and
backstroke and the efficiency of your dolphin kick in the butterfly stroke.
The legs are much better supported in the water, and hence you can focus on learning
the arm stroke movements.
My preference goes to the shorter types of swim fins, like Zoomers or the Speedo
Biofuse, as they put less strain on the Achilles Tendon.

Pull Buoy
The pull buoys is a figure-eight shaped flotation device made of solid foam and which
you squeeze between your thighs.
A pull buoy also supports your legs so you can focus on the arm stroke movements. It
makes the most sense to use them when swimming front crawl.
However, you should take care not to become dependent on them, as they can mask
balance problems.

Swimming Noodle
Swimming noodles (also called water noodles) are those long colored flexible cylinders
made of solid foam.
Children like them a lot, as they are great pool toys. But they can also be used as
flotation devices to support the upper body while learning the leg movements of the
different swimming strokes.

Kickboard
A kickboard can be used to isolate and learn the leg movements, especially the flutter
kick and the breaststroke kick.
A kickboard makes less sense to learn the dolphin kick used in butterfly, as the
kickboard limits the body undulation that is essential in that stroke.
Please note that holding the kickboard in front of you at arm’s length while flutter kicking
can put some strain on your shoulders.
Using a swimming noodle across your chest can be a valid alternative for those kinds of
exercises.

What are the do’s and don’ts in swimming?

When swimming, you need to know what you can and should do, as well as what you
can but shouldn’t do. Let’s take a look at some of the most important things that you are
expected to do at the swimming pool, as well as some huge NO’s you should never do
when swimming.
What should I do when swimming?
When at the swimming pool, you should pay attention and make sure you abide by
some of the most important rules. Make sure that you DO:
1. Warm up well – It doesn’t matter if you’re an experienced swimmer or a total
novice, you should always warm up thoroughly before entering the swimming pool.
This will prevent injuries and ensure maximum enjoyment.
2. Use different styles – When swimming, don’t just stick with what you know. Try to
learn new swimming styles and techniques to enrich your swimming experience, as
well as work different muscle groups while swimming.
3. Hydrate – Yes, you’re surrounded by all that water, but you still need to hydrate.
Swimming is a beautiful activity, but it is also physically demanding, and you should
pay attention and hydrate as often as possible.
4. Use proper technique – Always try to swim as correctly as possible in order to reap
maximum benefits of swimming. Try to use adequate swimming technique even
when you’re just having fun at the swimming pool.
5. Apply sunscreen – Never forget to apply sunscreen when swimming. Although you
might think you’re protected from the sun in the water, the truth is that the sun
beams get refracted by the water and actually hit your body at many different
angles, amplifying their effects.
6. Notify the lifeguards – If you notice something floating on the surface of the water,
or something at the bottom of the swimming pool, notify the lifeguard immediately
since any foreign objects in the swimming pool can prove dangerous.
7. Breathe slowly – Finally, when swimming, try to breathe in and out as slowly as
possible. This will help you tire less while swimming in addition to being the correct
way to breathe while swimming.

What should I avoid doing when swimming?

Now, there are also some things you shouldn’t do when at the swimming pool, and here
are the most important no’s when it comes to swimming. Make sure that you DON’T:

1. Eat a lot before swimming – Having a large meal before entering the swimming
pool will make you feel heavy in water while also seeing you tire quicker, making
your swimming session last shorter than it should.
2. Swim alone – You should avoid entering the pool, or going swimming anywhere
else for that matter, alone. Try to have a buddy to go swimming with, as this will
make the entire experience a lot safer.
3. Dive headfirst – Diving headfirst into water can prove to be a lot more dangerous
than it initially seems, as you risk sustaining neck and head injuries.
4. Play around in the water – When you’re swimming, be it at the swimming pool or in
the open water, you should be serious and not horseplay. Swimming can turn
dangerous quickly, and you should do what you can to prevent any problems.
5. Stand in the way – Make sure you don’t stand in the way of other swimmers when
you’re at the swimming pool, as it makes it harder for other swimmers to swim
around you.
6. Cut off swimmers – When swimming, you should also try to stay within your
imaginary lane and not cut off other swimmers as they’re doing their own thing.
7. Overdo it – Listen to what your body’s telling you and make sure you get out of the
swimming pool when you start getting tired. Take a break, relax, and go back in. No
reason to push your body over the limit.
FINA
FINA (French: Fédération internationale de natation, English: International Swimming
Federation, German: Internationaler Schwimmverband, Spanish: Federación
Internacional de Natación) is the international federation recognised by the International
Olympic Committee (IOC) for administering international competitions in water sports. It
is one of several international federations which administer a given sport or discipline for
the IOC and international community. It is based in Lausanne, Switzerland.

BADMINTON
( click the picture above for the History of Badminton and where did it start )
Badminton known as Poona or Poonah is officially the fastest of all racket sports.
Players can hit the shuttlecock at speeds of up to 180mph (288kph) toward their
opponent. But, it is not just all about speed; a player can expect to run up to four miles
(6.4km) around the court during a match whilst having the agility to maintain energy-
busting rallies.
So, whilst stamina and agility are important, certainly at a competitive level, anyone can
play badminton and the sport is a popular choice for people of all ages and fitness
abilities.
History

How to start playing badminton

If you decide that you would like to take badminton further, you might consider joining a
local badminton club. Wherever you live, there are likely to be several clubs to choose
from so there should be no problem finding one in your area and most are not specific
about the level of skill required to join.
As far as cost is concerned, the fee to join can vary from club to club depending on
facilities and the type of membership you go for. Clubs are a great way to progress your
game; you can alternate who you play with as well as having the advantage of a coach
to develop and perfect your skills.

Essential gear for badminton

Footwear
Appropriate footwear is a vital purchase for badminton. Anyone who has played or even
just watched a game will know the pace at which players move around the court —
players are constantly changing direction and agility on the court is vital in winning that
all important point.
Your footwear must be able to support these movements and badminton shoes are
designed specifically for badminton movements. The soles are thin, designed to keep
the player’s feet close to the floor and provide lateral support. This allows the player to
make quick ankle direction changes, whilst reducing the risk of injury.
Non-badminton shoes are adequate when you are starting out but be aware if you are
wearing running shoes. Running shoes are designed with downward force in mind and
they have a higher thicker sole not quite so suitable for the unpredictable movements of
badminton.
Badminton rackets
There are a wide variety of rackets available which can seem a little overwhelming if
you are new to the sport. But purchasing your racket needn’t be a daunting task.
As with any sporting equipment the prices range wildly so the best advice is to pick one
you can afford and that suits your level. If you are starting out, it is not really necessary
to go for a pro model, go for a lightweight one as they are more suitable for beginners.
You will also need to consider your style when choosing a racket. Are you player who
focuses more on power or control in their game? Rackets are designed with different
characteristics for different styles of play, so bear this in mind when making your
purchase.
The weight of the racket is also something that should be considered. Heavy rackets
are considered power rackets as it will give you more force behind your shot. Lighter
rackets offer better control and allow you to more easily place shots around the court-
therefore may be a better choice for beginners.
Testing the balance point of a racket, is another way to check which racket is right for
you. To do this, hold the shaft of the racket on your index finger so that the racket is
horizontal. If your finger is closer to the racket head then as you balance the shaft then
it is more of a power racket, and if it is closer to the handle then it’s a control racket.
The shaft of the racket will either be flexible or stiff and again which end of the spectrum
you choose can be determined by your playing style. A flexible racket is the best choice
for beginners as it is easier to control.
The shape of the frame tends to fall into the isometric (square like) category or the
conventional (oval) frame head. The isometric frame has a larger surface area with
which to hit the shuttle, so would therefore be a better choice for beginners.
Shuttlecocks
When picking a shuttlecock or the ‘birdie’ — you have two choices: those made of
authentic feathers and those made of nylon. Not surprisingly the feather ones are more
expensive and are considered to be superior but they don’t last as long as the less
expensive ones. So when starting out the nylon versions are your best bet.
Badminton sets
Although getting involved in badminton requires minimal equipment, you may want to
start with a friendly knock up. If you have enough space, many manufacturers make
sets that include the net, racket and shuttlecocks for you to get started with.

Fitness
Playing badminton can have a number of positive health and fitness benefits on your
body. Here are some of its key exercise advantages:

 Improves aerobic fitness, with more oxygen circulated around the body to increase
muscular endurance.
 Burns off calories with energy being supplied to the muscles and not forming fat.
 Boosting flexibility and sprint speed, due to the fast-paced nature of badminton.
 Improves hand-eye co-ordination with concentration required for serving.
 Develops the strength and power of muscles, notably leg and arm muscles.
 Furthers concentration and mental strength, with matches often lasting for many
hours.
 Boosts a player's cardiovascular fitness, allowing more oxygen to be pumped
around the body and help provide energy to muscles.

COURT
The badminton court is 13.4m long and 6.1m wide. For singles the court is marked
5.18m wide. The lines marking out the court are easily distinguishable and coloured
white or yellow. The lines are 40mm wide.

Basic Badminton Skills 101

1. Holding The Racket Correctly
In badminton, this skill is essential for a player. The way you will hit a shot will depend
on the way you hold a racket. Incorrect holding will drive the shuttlecock in the wrong
direction, and your serving will not be up to the mark.
To correctly hold a racket, think of the racket grip as the hand of someone. Like a firm
handshake, hold the grip in a way you will hold that person’s hand.
Don’t grip the racket too tightly as it will ruin the flexibility of your wrist and will have a
bad impact on your performance. Gently press the thumb against the wider surface of
the grip and hold the racket with the rest of your hand.

2. Forehand and Backhand Grip

These two are the basic grips that are used in forehand and backhand shots. The only
difference between the shots is the placement of the fingers. For forehand grip, your
index finger will control the racket on the stroke.
Like a regular grip, you don’t need to press your thumb against the wider surface of the
grip. You can rest it anywhere near the racket grip. For backhand grip, your thumb will
control the stroke.
Adjust your thumb against the wider surface of the grip and move your index finger
towards your middle finger. You have to be skilled enough to switch grips quickly.

3. Footwork ( click the image below for video discussion )

Badminton game is based on speed. You have to adjust your movement according to
the speed of the shuttlecock. If you are good at your footwork, you can score points
quickly.
Right footwork will help you take control of your side in the court. You will save time and
energy while playing. Because of the proper footwork, you won’t have a problem hitting
the shuttlecock that is coming fast in any direction.

4. Serving ( click the image below for video discussion )

Serving is very crucial initially for you to win the rally. You need to be good at serving to
prevent the opponent from executing an attacking shot. It is essential to learn all the
types of badminton serve so that you don’t lose a point after doing a service.
The high badminton serves used when you want your opponent to move to the back by
hitting the shuttlecock at the rear end of the court. This will prevent your opponent from
going for a smash.
The low badminton serves used when you want your opponent to come forward by
hitting the shuttlecock in their frontcourt. This will make your opponent get under the
shuttle and prevent from making any offensive shot.
The flick serve is used to trick your opponent into believing that you are going to hit a
low serve.

5. Badminton Stance
When you are going to retrieve an incoming shot from your opponent, badminton stance
is necessary. There are three types of stances that are used during certain situations to
take advantage in a rally. The steps to perform the stances are also mentioned.
Attacking
First one is the attacking stance. You have to get behind the shuttlecock, turn your body
towards the side court in an angular form, raise both your arm, transfer whole body
weight to the racket leg by opening your legs widely and hit the shuttlecock.
Only use this for an incoming half or full smash or a short or high lift from your
opponent.
Defensive
The second one is the defensive stance. Widely open your legs, bend your knees
slightly, be flexible with your upper body, raise both of your arms and defend it. Only
use this when you are going to execute a high clear or a high serve.
Net Stance
The last one is the net stance. You have to place your racket foot forward and the non-
racket one backward. Hold your racket and place it in front of your body within a small
distance above weight height.
Body Balance
For body balance, use the non-racket arm and finally use your body weight and place it
slightly forward to get ready. Only use this when you see that your opponent is going to
hit a net shot. Use a net kill for a perfect counter attack.

BADMINTON EQUIPMENT PARTS.

Badminton Racket
Shuttlecock

Basketball, game played between two teams of five players

each on a rectangular court, usually indoors. Each team tries to score by tossing
the ball through the opponent’s goal, an elevated horizontal hoop and net called a
basket. In contrast to other sports, basketball has a clear origin. It is not the evolution
from an ancient game or another sport and the inventor is well known: Dr. James
Naismith.

Naismith was born in 1861 in Ramsay township, Ontario, Canada. He graduated as a

physician at McGill University in Montreal and was primarily interested in sports
physiology.
In 1891, while working as a physical education teacher at the YMCA International
Training School (today, Springfield College) in the United States, Naismith was faced
with the problem of finding in 14 days an indoor game to provide "athletic distraction" for
the students at the School for Christian Workers

After discarding the idea of adapting outdoor games like soccer and lacrosse, Naismith
recalled the concept of a game of his school days known as duck-on-a-rock that
involved accuracy attempting to knock a "duck" off the top of a large rock by tossing
another rock at it.
5 Basic Elements in Basketball
Basketball is a fast-paced game that requires the knowledge and instinct to perform
quickly and properly. The sport of basketball requires five basic skills. While some
players might be more experienced with some skills than others, it is best to have at
least some ability in all five areas.
Dribbling
Dribbling is an important skill for all basketball players. This skill will allow you to move
up and down the court, maneuver past defenders and execute plays. Proper dribbling
requires ball-handling skills and knowledge of how to spread your fingers for ball
control. It is also best if you know how to dribble equally well with both hands.
Shooting
In order to score points in basketball, you need to shoot the ball into the hoop. This
requires the ability to properly hold and throw the ball into the air toward the basket
while avoiding defenders. A proper shot requires precise aiming, arm extension and lift
from the legs. There are different types of shots you need to learn, including jump shots,
layups and free throws.
Running
Running is a big part of basketball. In a full-court game, you will find yourself running
back and forth as the game quickly transitions between offense and defense. When you
have the ball, running will help you to avoid defenders and get to the basket quicker. On
defense, you often will find yourself needing to run after the opponent, especially during
fast breaks.
Passing
Passing is another skill that when mastered can help you become a complete basketball
player. Basketball is a team sport that involves finding a teammate who is open for a
shot. The ability to pass the ball to this player can make the difference between scoring
and not scoring. Really great passers are an important part of a basketball team and
usually the ones who set up scoring plays.
Jumping
Jumping is another skill that can define how good a basketball player is. Jumping is
involved in offense during the jump ball in the beginning, while taking shots and
sometimes while trying to catch a pass. On defensive you will need the ability to jump
when trying to block a shot or a pass. Being able to out jump your opponent for a
rebound also is important.

Common terms used in basketball include the

following:
Blocking
Any illegal personal contact that impedes the progress of an opponent who does not
have the ball.

Held ball
Called when two opponents have one or two hands so firmly upon the ball that neither
can gain possession without undue roughness. It also is called when a player in the
frontcourt is so closely guarded that he cannot pass or try for a goal or is obviously
withholding the ball from play.
Jump ball
A method of putting the ball into play. The referee tosses the ball up between two
opponents who try to tap it to a teammate. The jump ball is used to begin games and, in
the professional game, when the ball is possessed by two opposing players at the same
time.

Pivot
A movement in which a player with the ball steps once or more in any direction with the
same foot while the other foot (pivot foot) is kept at its point of contact with the floor.

Pivot player
Another term for centre; also called a post player. He may begin the offensive set from a
position just above the free throw line.

Rebounding
Both teams attempting to gain possession of the ball after any try for a basket that is
unsuccessful, but the ball does not go out-of-bounds and remains in play.

Screen, or pick
Legal action of a player who, without causing more than incidental contact, delays or
prevents an opponent from reaching his desired position.

Traveling (walking with the ball)

Progressing in any direction in excess of the prescribed limits, normally two steps, while
holding the ball.

Turnover
Loss of possession of the ball by a team through error or a rule violation.

Facilities and Equipment

The only essential equipment in basketball is the basketball and the court: a flat,
rectangular surface with baskets at opposite ends. Competitive levels require the use of
more equipment such as clocks, score sheets, scoreboard(s), alternating possession
arrows, and whistle-operated stop-clock systems.

A regulation basketball court in international games is 28 by 15 meters (approx. 92 by

49 ft) and in the NBA is 94 by 50 feet (29 by 15 m). Most courts are made of wood. A
steel basket with net and backboard hang over each end of the court. At almost all
levels of competition, the top of the rim is exactly 10 feet (3.05 m) above the court and 4
feet (1.2 m) inside the baseline. While variation is possible in the dimensions of the
court and backboard, it is considered important for the basket to be of the correct
height; a rim that is off by but a few inches can have an adverse effect on shooting.

There are also regulations on the size a basketball should be. If women are playing, the
official basketball size is 28.5" in circumference (size 6) and a weight of 20 oz. For men,
the official ball is 29.5" in circumference (size 7) and weighs 22 oz.

Other equipment

1. Various line- 5 cm
2. Ball weight-600-650 grams
3. Circumference- 75-78 cm
4. Backboard from endline-120 cm
5. Metal hop-45 cm diameter
Violations ( links are provided )
In basketball, a violation is the most minor class of illegal action. Most violations are
committed by the team with possession of the ball, when a player mishandles the ball or
makes an illegal move. The typical penalty for a violation is loss of the ball to the other
team. This is one type of turnover.
Wikipedia has the following articles on violations:

 Ball-handling violations:
o Backcourt (Links to an external site.) violation (Over and back)
o Carrying (Links to an external site.)
o Double-dribble (Links to an external site.)
o Traveling (Links to an external site.)

 Excessive time taken:

o Defensive three-second violation (Links to an external site.) (Illegal defense)
(penalized as a technical foul (Links to an external site.))
o Five-second rule (Links to an external site.)
o Shot clock (Links to an external site.) violation, and the related time limit to reach
the frontcourt (8- or 10-second violation)
o Three seconds rule (Links to an external site.) (Lane violation)

 Other violations:
o Basket interference (Links to an external site.)
o Goaltending (Links to an external site.)
Strategy
Fans and commentators often call an infraction a "good foul," such as when the foul is
against a player who would otherwise have made a sure basket. By fouling the player
and preventing an easy two points, the defender forces the offensive player to "earn"
the two points from the free throw line. However, if the foul does not prevent the player
from scoring, the basket is counted and the fouled player gets an additional free throw.

After the fouled player shoots free throws, the team that was on defense is likely to gain
possession of the ball. This is by award, if the final free throw was made. Even if it is
missed, defensive players can occupy better positions at the side of the lane to get the
rebound.
Near the end of the game, a team that is losing may purposefully foul offensive players
to stop the clock and regain possession of the ball, with the hope that the player will
miss his free throws. Coaches study free-throw percentages, so that the defense will
foul a ball carrier who is poor at free-throw shooting. The "Hack-a-Shaq" strategy was
famously practiced against Shaquille O'Neal in view of his poor percentage. The
defense is not free to foul its choice of the five offensive players, as a foul "away from
the ball" results in free throws plus possession.

The International Basketball Federation (FIBA /ˈfiːbə/ FEE-bə; French: Fédération

Internationale de Basketball) is an association of national organizations which governs
the sport of basketball worldwide. Originally known as the Fédération Internationale de
Basketball Amateur (hence FIBA), in 1989 it dropped the word amateur from its name
but retained the acronym; the "BA" now represents the first two letters of basketball.
FIBA defines the rules of basketball, specifies the equipment and facilities required,
organises international competitions, regulates the transfer of athletes across countries,
and controls the appointment of international referees.

INDIVIDUAL SPORTS
Do you like the idea of playing an individual sport and being the master of your own
destiny, win or lose? In this lesson, we discuss individual sports, give examples, and
review the skills, techniques of training, and motivation.
Individual Sports
There are certain sports, such as golf, bowling, and tennis that, for the most part, are
considered individual sports, which are sports played alone without teammates. Yes,
there are exceptions, such as the Ryder Cup in golf, in which two teams from either side
of the Atlantic Ocean compete, but often the competition is for an individual trophy. A
sample of the thousands of individual sports includes:
Badminton
Bowling
Boxing
Cycling
Figure skating
Golf
Skiing
Snowboarding
Surfing
Swimming
Track and field
Wrestling

Skills
There are thousands of individual sports, and the skill requirements for each vary
greatly; however, there are certain skills that apply to most individual athletes. Most
have high levels of cardiovascular fitness to allow for long hours of practice and play.
Most have well-toned muscles and are flexible.
One major advantage of competing in an individual sport is that the athlete can progress
at her own pace to improve skills. The skills she needs are more mental than physical.
She needs autonomy, self-discipline, focused thinking, and passion. She must work on
a specific skill over and over until it is mastered. She is able to practice as early or late
as she wants. She gets to take all the credit for winning, but she is on her own and can
blame no one but herself for any lackluster performances.

Critical Elements
Individual sports also allow athletes to aim for personal goals without worrying about
hurting the team. For example, in distance running, an athlete will commonly shoot for a
personal best (known as a PB) several times per year. In fact, individual athletes are
often said to be competing against themselves. They do have competitors to beat, but
they also attempt to improve on their previous best performances as well.

There are two basic types of motivation. They are external motivation and intrinsic
motivation. External motivation comes from someone else or involves gaining a reward.
Examples of external motivation include a coach yelling at you to do pushups, winning a
medal, or a parent telling you to clean your room. Intrinsic motivation literally means that
the desire comes from within. This is a trait that many individual sport's athletes
possess. Examples include deciding to run a personal best in a 5K race or attempting to
qualify for a big tournament. In individual sports, there are no teammates to please or to
put peer pressure upon you, as the pressure comes from yourself.

Principles
There are four basic principles that govern training for an individual sport:

Overload - You must train harder than normal to force your body to improve.
Progression - You must start slowly and build up to overload.
Reversibility - If you stop training, you will lose some of your gains, but, if you start
training again, you can get back to your peak.
Specificity - You must train the muscles specific to your sport.

DUAL SPORTS
Dual and team sports may seem different, but many of their strategies are similar, and
participating in one can help strengthen skills in another. In this lesson, learn about the
differences and similarities between several common dual and team sports.
Dual vs. Team Sports
As the late, great, world-renowned sportscaster Jim McKay said during the opening of
his Wide World of Sports program, sports provide ''the thrill of victory and the agony of
defeat''. Both dual and team sports are about competing against an opponent with the
ultimate goal to win.
So what makes dual sports different from team sports? As you may already know from
experience, team sports involve organized groups of players competing against each
other. These include sports such as football, soccer, lacrosse, volleyball, basketball,
softball and baseball. Dual sports, on the other hand, are played by two people striving
against one another. Examples of dual sports include tennis and racquetball.
Some sports can dual and team. For instance, wrestling can be considered both a dual
and a team sport, as the wrestler must compete individually on the mat against his or
her opponent, but his performance affects the overall team's score.
Dual Sports
It's always fun to cheer on your team or favorite player, but understanding a little bit
about the game and scoring can help. Let's take a look at a variety of dual sports.

One major dual sport is tennis, which involves a player using a racket to serve a ball
over a low net while the opposing player attempts to return the ball back over the net. In
tennis, points are awarded when a serve is failed to be returned. Tennis can be player
against player, which is called singles, or it can be two players against two players,
which is called doubles.

Another dual sport is racquetball. This game is much like tennis, except there is no net.
Instead, the server hits the ball off of the opposing wall and the opponent must try to
return the ball, again hitting it back against the wall. In racquetball, points can only be
awarded to the server. Much like tennis, racquetball can be played either singles or
doubles.
The last dual sport we'll discuss is wrestling, which involved two wresters competing for
points. However, wrestling has a complicated scoring system. A fall, or pin, is when a
wrestler is able to pin both his or her opponent's shoulders to the mat while exhibiting
control. This awards the most points, which is six. An escape from the opponent is
worth one point, whereas reversing control is worth two points. A bout is referred to as a
major decision when the opponent wins by 8-14 points. If an opponent is winning by 15
points, the match is stopped and the win is considered a technical fall, worth five points.
All the points per bout are counted toward the overall team score.

Team Sports

Now let's take a closer look at some different team sports. You may already be familiar
with football, an American game in which teams defend their goals and try to score
touchdowns on each other to win the most points. In football, a touchdown is when the
team moves the ball into the end zone in one of three ways: by completing a pass or
running the ball into the end zone; by recovering a fumbled ball in the end zone; or
when a kickoff ball remains untouched and is repossessed by the kickoff team in the
end zone. Directly after a touchdown is scored, the offensive team has a chance to
score either one or two additional points. When the offensive team kicks the ball from
the opponent's two-yard line through the goal posts located at the edge of the end zone,
they receive one point, known as the extra point; or, if the offensive team decides not to
kick the ball, but instead tries to run the ball into the end zone from the 2-yard line, they
are awarded two points, called a 2-point conversion.
If the offensive players are unsuccessful at scoring a touchdown, they can try to kick a
field goal from any position on the field through the goal posts. If the kicker is
successful, his team receives three points. If the defense is able to tackle the offensive
player carrying the ball behind his own goal line, he is awarded a safety, which is two
points. Football is a full-contact sport where players tackle and block each other;
therefore players wear helmets, mouth guards and protective body pads, including
plastic padded shoulder pads.
Another popular game is soccer, a team sport in which players try to advance the ball
across the field using only their feet, or sometimes their heads. The aim is to score in
the other team's net. Goalies are players that defend the net. Goals are points scored
when a player advances the ball past the goalie and into the net. Goals are worth one
point each
Volleyball, game played by two teams, usually of six players on a side, in which the
players use their hands to bat a ball back and forth over a high net, trying to make the
ball touch the court within the opponents’ playing area before it can be returned. To
prevent this a player on the opposing team bats the ball up and toward a teammate
before it touches the court surface—that teammate may then volley it back across the
net or bat it to a third teammate who volleys it across the net. A team is allowed only
three touches of the ball before it must be returned over the net.

Basketball, game played between two teams of five players each on a rectangular court,
usually indoors. Each team tries to score by tossing the ball through the opponent’s
goal, an elevated horizontal hoop and net called a basket.

Team Sports.
Advantages are:

 Developing camaraderie and team spirit.

 Learning to work together to accomplish various achievements
 Adapting new skills by watching the performances of team mates and opponents.

Some of the disadvantages are:

 The glory of success must be shared with other athletes.
 Many team sports include more players than an athlete is able to see at one time, so
injury is harder to avoid.

Individual Sports
Some of the advantages are:

 The advantage of being able to take full credit for all accomplishments.
 Having only one competitor reduces the potential for injury which comes with limited
visual knowledge of the whereabouts of multiple players, as in team sports.

Some of the disadvantages are:

 Having to accept the full blame for any failure.

 There is no one to take up the slack when an athlete performs poorly.

10 Benefits of Sports for Students

For long sports have been viewed as a way to stay healthy and keep fit. Its benefits
have gone further beyond this. It has got both physical and physiological benefits.
Among the physiological benefits is mental health. Academics is related to the ability of
the brain to capture, store and process information. Sports impacts on education are
limitless. Students are encouraged to participate in sports while in school. Many of them
especially college students don’t actively participate. They end up in situations they
could have evaded. I have compiled a list of ten benefits of sports for students. After
reading this to the end, you will have a better understanding of how sports benefit the
student.
Health
Sports and health are heavily connected. The stress caused by exercise on the bones,
muscles, ligaments, and tendons makes them strong and healthy. Exercise helps to
burn calories in the body reducing chances of obesity. Heart muscles performance and
endurance improve, increasing its efficiency and reducing the risk of heart diseases.
Exercise triggers the use of sugar in the blood. Glucose is converted into energy hence
balancing the blood sugars. Sports also help in the fight against cancer and other
lifestyle diseases.
Self-confidence and self-esteem
That handshake after winning develops self-esteem. A word of encouragement and
praise from parents, friends, and coaches make a student feel accepted. A motivated
student is more likely to do well in class than a student who views everything to be
against him or her.
Teamwork
Teamwork is key to success. In sports, you have to collaborate with other team
members to win. To succeed in education, a student needs to work hand in hand with
teachers and fellow students. After school when working on a project, those with
teamwork skills achieve their objectives. Employers are interested in hiring employees
who can work together with other employees to achieve a common goal. Teamwork
skills are among other requirements to secure a good job.
Leadership
In sports, there is leadership. Becoming a captain gives a student skills on how to
become a good leader. On later life, he or she might develop an interest in politics and
end up being a top leader. Being a leader at school help a student gain interest and
leadership skills. Many leaders have at one point in their education participated in
school leadership. Many top positions in companies require someone with leadership
skills.
Social Skills
Sports brings people together. Sports students have many friends. When playing in
other schools, they get a chance to interact with new people. Sports give students a
chance to go to foreign countries. When in a foreign country one can learn foreign
languages. It helps build a sense of belonging. These social and communication skills
later help a student in future career and relationships. One gets to know the importance
of people around him at a younger age. Sports students are not victims of tribalism and
other discrimination. They appreciate the presence of everyone in their life. This ability
to live with anyone makes it easy for a person to survive in foreign countries.
Discipline
Discipline is key to success in sports. In sports, a student has to follow the rules set and
obey his or her coach. While other students are idle thinking of drugs, a sports student
is busy training, he or she has no time for drugs. Coaches also educate them on the
negative impacts of drugs in their sports life. With discipline, a student can reach his or
her goals. Time management skills are learned in sports. When you are on tight
schedules and have no time for assignments due to sporting activities, you can check
college essay writing service for assignment help.
Brainpower
Sports is the best in fighting stress. Sports help improve the cognitive and memory
function of the brain. After spending several hours in class, a student needs some time
to refresh the mind. Sports active students are top scholars in academics. Sports builds
their ability to concentrate and focus in class.
Career and passion
Some students are good at sporting. There is nothing as sweet as doing what you are
talented. As a footballer in school, you can have a passion of becoming a top athlete
after which you can later become a coach and train other people. One can also decide
to venture into sports to become a referee or a coach. Sports has many careers that
need professionals.
Improved energy levels
Regular body exercise improves our energy levels. Sports students can be active
throughout the day without getting tired. Regular body exercise boosts the performance
of the lungs. They are able to absorb more oxygen into the body which is used in the
generation of energy. Sports students can perform tasks with fewer struggles. Athletes
can walk for long distances as compared to non-athletes.
Managing emotions
Emotions run high on sports. Sporting students can control their emotions. Coaches
train students how various negative emotions can affect their performance. Emotion
management skills learned at a young age helps one handle critical life challenges later
on in life.

Filipinos are known to be lovers of sports and many have carved their names in the
international sports scene. Think of Manny Pacquiao, one of the world’s greatest boxer,
and chess grandmaster Wesley So. But aside from boxing, basketball, chess,
swimming, and others, Filipinos are also fond of their homegrown sports. Here’s our list
of Filipino sports you really should know.

Arnis (Eskrima)
The Philippine version of martial arts is Arnis. Dubbed the country’s national sport, arnis
is a weapon-based form of combat used for fighting since 1610. Due to the country’s
diverse local dialects, is it also know as Eskrima among other names

Sikaran

This martial arts sport, which has been around since the 16th century in Rizal,
Philippines, uses feet rather than the hands. One distinct technique in sikaran is the
“Biakid kick” move which aims to hit the back of the opponent’s head
Sipa

Sipa, or “to kick” is a native sport which is closely related to Sepak Takraw of Indonesia.
The game is undertaken with two teams opposing each other, with a net in the middle of
a court. The goal is to kick a rattan ball back and forth until it land on the floor of the
opponent’s side.

Silat

Silat is an indigenous martial art which involves players striking their opponents through
fixed hand positions. It is also practiced in Brunei, Vietnam, Thailand, and Indonesia.
This sport has been included in the Southeast Asian Games.

Dumog

Traditional wrestling in the Philippines is called dumog. Combining Filipino martial arts
techniques, the aim in dumog is to pin an opponent to the ground. Strategies include
pulling, grabbing, pushing and pinning the opponent down through targeting their the
body parts they use for control.

Palo-sebo

During festivities especially in the provinces, palo-sebo is a common sport played by

locals. It features greasy poles, usually made up of bamboo, with a bag of prizes pinned
on top of it. The aim is to climb the greasy pole and whoever gets the prize in the
quickest time is the winner of the game.

Sungka
Sungka is a game for two, played using a wooden block with 16 holes that can hold
pieces of either pebbles, marbles, or seeds. Two of the holes (called ‘heads’) remain
empty, each player protects their own ‘head’. The goal is to gather as many pebbles etc
in their ‘head’ as the player can in order to win the game. The game is also played in
other Asian countries like Thailand, Indonesia, and Myanmar.
 Sports Injury Prevention
Tips

More American children are competing in sports than ever before. Sports help children
and adolescents keep their bodies fit and feel good about themselves. However, there
are some important injury prevention tips that can help parents promote a safe, optimal
sports experience for their child.

Injury Risks
All sports have a risk of injury. Fortunately, for the vast majority of youth, the benefits of
sports participation outweigh the risks. In general, the more contact in a sport, the
greater the risk of a traumatic injury. However, most injuries in young athletes are due
to overuse (Links to an external site.).
The most frequent types of sports injuries are sprains (injuries to ligaments) strains
(injuries to muscles), and stress fractures (injuries to bones). Injury occurs when
excessive stress is placed on tendons, joints, bones and muscle. In a growing child,
point tenderness over a bone should be evaluated further by a medical provider even if
there is minimal swelling or limitation in motion. Contact your pediatrician if you have
additional questions or concerns.

To reduce the risk of injury:

 Take time off. Plan to have at least 1 day off per week and at least one month off
per year from training for a particular sport to allow the body to recover.
 Wear the right gear. Players should wear appropriate and properly fit protective
equipment such as pads (neck, shoulder, elbow, chest, knee, shin),
helmets, mouthpieces, face guards, protective cups, and eyewear. Young athletes
should not assume that protective gear will prevent all injuries while performing more
dangerous or risky activities.
 Strengthen muscles. Conditioning exercises during practice strengthens
muscles used in play.
 Increase flexibility. Stretching exercises after games or practice can increase
flexibility. Stretching should also be incorporated into a daily fitness plan.
 Use the proper technique. This should be reinforced during the playing season.
 Take breaks. Rest periods during practice and games can reduce injuries and
prevent heat illness.
 Play safe. Strict rules against headfirst sliding (baseball and softball), spearing
(football), and checking (in hockey) should be enforced.
 Do not play through pain.
 Avoid heat illness by drinking plenty of fluids before, during and after exercise or
play; decrease or stop practices or competitions during high heat/humidity periods;
wear light clothing.
 If children are jumping on a trampoline, they should be supervised by a
responsible adult, and only one child should be on the trampoline at a time; 75% of
trampoline injuries occur when more than one person is jumping at a time.

Sports-Related Emotional Stress

The pressure to win can cause significant emotional stress for a child. Sadly, many
coaches and parents consider winning the most important aspect of sports. Young
athletes should be judged on effort, sportsmanship and hard work. They should be
rewarded for trying hard and for improving their skills rather than punished or criticized
for losing a game or competition. The main goal should be to have fun and learn lifelong
physical activity skills.

Preventing Sports Injuries

Exercise is good for the body, and with proper precautions, sports injuries can often be
prevented. The quality of protective equipment—padding, helmets, shoes, mouth
guards—has helped to improve safety in sports. But you can still be susceptible to
injury. Always contact your healthcare provider before starting any type of physical
activity, especially vigorous types of exercises or sports.
Causes of sport injuries may include:
 Improper or poor training practices
 Wearing improper sporting gear
 Being in poor health condition
 Incorrect warm-up or stretching practices before a sporting event or exercise
Common sports injuries include:
 Sprains and strains
 Joint injuries (knee, shoulder, ankle)
 Muscle injuries
 Dislocations
 Fractures
 Achilles tendon injuries
 Pain along the shin bone

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:
 Develop a fitness plan that includes cardiovascular exercise, strength training, and
flexibility. This will help decrease your chance of injury.
 Alternate exercising different muscle groups and exercise every other day.
 Cool down properly after exercise or sports. It should take 2 times as long as your
warm-ups.
 Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.
 Stretching exercises can improve the ability of muscles to contract and perform,
reducing the risk for injury. Each stretch should start slowly until you reach a point of
muscle tension. Stretching should not be painful. Aim to hold each stretch for up to
20 seconds.
 Use the right equipment or gear and wear shoes that provide support and that may
correct certain foot problems that can lead to injury.
 Learn the right techniques to play your sport.
 Rest when tired. Avoid exercise when you are tired or in pain.
10 Tips for Preventing Sports Injuries in Kids
and Teens
With sports camps and more structured activities, kids today are increasingly likely to
play their chosen sport year-round. But more time on the field brings a greater risk of
experiencing sports-related injuries, including ACL and meniscus injuries in the knee, or
injuries to the labrum or UCL in the shoulder and elbow.

1.Talk with your young athlete.

Make sure your young athlete understands that he or she should talk with you and
seek help if experiencing pain or something that just doesn’t feel right. “In my
practice, I always promote participating in pain-free sports and activities,” says Dr.
Lee. “But some kids are tough and just push through pain, which can lead to a more
serious condition that could have been prevented with early intervention.”

2.Get a preseason physical.

A preseason or back-to-school physical is a great way to determine if your young
athlete is fit to play. “Sports physicals help assess any areas of concern for athletes
before they start an activity, and in turn keeps them from further injuring themselves
during play if a condition is present and needs to be treated,” says Dr. Lee.

3.Encourage cross-training and a variety of

sports.
“I see kids today who play on two baseball or lacrosse teams on the same day or
throughout the week and year. But it’s important for athletes to change the sports or
activities they are doing so they are not continuously putting stress on the same
muscles and joints,” warns Dr. Lee. Parents should consider limiting the number of
teams their athlete is on at any given time and changing up the routine regularly so
that the same muscles are not continuously overused.

4.Stress the importance of warming up.

Stretching is an important prevention technique that should become a habit for all
athletes before starting an activity or sport. Dr. Lee suggests a mix of both static and
dynamic stretching during warmups to help loosen the muscles and prepare them
for play. Toe touches and stretches, where you hold the position for a certain
amount of time, are considered static, while jumping jacks and stretches, where the
body continues to move during stretching, are considered dynamic.

5.Make sure they rest.

Athletes of all ages need to rest between practices, games and events. A lack of
sleep and muscle fatigue predispose an athlete to injury, says Lee. In fact, the most
 common injuries seen in young athletes are overuse injuries (Links to an external
site.) — too many sports and not enough rest. Along these same lines, parents
should also plan an offseason for their athlete, giving him or her adequate time to
recuperate before the next season.

6.Provide a healthy, well-balanced diet.

It’s important for athletes to eat a well-balanced diet full of fruits, vegetables and
lean proteins, and to maintain a regular eating schedule. For instance, have
breakfast, lunch and dinner around the same time each day. “In sports like wrestling,
where extra importance is put on an athlete’s weight, parents also need to make
sure their athletes are following safe eating habits,” says Dr. Lee.

7.Emphasize hydration.
Heat-related illness is a real concern for athletes, especially during hot and humid
days. Parents should make sure their children have adequate water before, during
and after play, and watch for any signs of a heat-related illness, including fatigue,
nausea, vomiting, confusion or fainting.

8.Get the proper equipment.

Protective equipment, like helmets, pads and shoes, are very important for injury
prevention. Parents should talk with coaches before the season starts so that they
have adequate time to properly outfit their child before practices begin.

9.Emphasize proper technique and guidelines.

In every sport, there is a correct way and a wrong way of doing things. For example,
football players should be taught the proper way to tackle an opponent to avoid a
concussion, and baseball players should be taught the proper way to throw and
follow the guidelines on how many throws to make in a day. “I often hear from
parents that they’ve followed the guidelines,” says Dr. Lee, “except for that one
time.” Unfortunately, that one time is all your athlete needs for a shoulder injury to
happen.

10. Recognize injury and get help early.

If parents notice that there is a change in their athlete’s technique, such as a limp
when running, throwing differently or rubbing a leg during activity, they should pull
the athlete out of play. If the problems persist, parents should seek an assessment
for their child prior to returning to the activity.

When to see a doctor for your sports-related injury:

1. Consistent pain during or after sports

2. Persistent or new swelling around a joint
3. Recurrent instability - joints "give way"
4. Painful pops (nonpainful pops are OK)
5. Pain that does not respond to a period of rest
 Always take your time during strength training and go through the full range of
motion with each repetition.
 If you do sustain a sports injury, make sure you participate in adequate rehabilitation
before resuming strenuous activity.

Sports Equipment
Management for Safe and
Organized Sporting Events

What is sports equipment management?

Sports equipment management relates to organizing, monitoring and reporting on any
equipment used by sports facilities. Sports facilities can include training centers,
gymnasiums, stadiums, sports federations, and even universities. They can host several
activities, tournaments, and training sessions.
All of these events use a wide range of gear, which greatly complicates the process of
monitoring and servicing. This, coupled with the rise of injuries in sporting events, calls
for better sports equipment management practices.
A sports equipment manager takes care of procurement, maintenance, and the disposal
of sports gear for their company. They also ensure that all equipment meets functional
and safety requirements before being utilized by players. Meeting these regulations is
critical if you wish to avoid athlete accidents stemming from poor maintenance of
equipment.
Sports equipment is divided into the following categories:

1. Games equipment
This includes sports equipment like balls, rackets, and goal posts that enable you to
play a sport. Here’s a complete overview of what sort of items this category includes:

 Balls, which are a requirement for almost every sport.

 Flying discs, which are used for sports such as freestyle frisbee and disc golf.
 Goal posts, that are a necessary part of sports such as football and rugby, though
both require different types of posts.
 Nets, which you can find in sports such as badminton, tennis, table tennis and
basketball.
 Racquets, which are essential for the sports category called ‘racquet sports’.
 Rods and tackles, which include fishing rods and fishing tackle.
 Sticks, bats, and clubs, that are used in sports such as hockey, cricket, baseball,
and golf.
 Wickets, which are a part of cricket, and bases that are used in baseball.
2. Player equipment
This is gear worn for player safety like footwear, training essentials and helmets. It
further includes 3 different categories, which we discuss below:

 Footwear: Different sports have different types of footwear. For example, boards
are footwear for surfing, skateboarding, etc. Other common types of footwear
include roller skates, skis, football boots, cricket spikes, and running shoes.

 Protective equipment: Players generally wear these items in contact sports and
motor sports where there is a risk of injury either through collision with other players
or with other objects. Examples of protective equipment include football helmet,
mouth guards, sports gloves, shoulder pads, and shin pads.
3. Vehicles
These are used for specialized sports activities such as engine sports. These are also
used for transportation during sporting events, such as items like golf carts.
Benefits of automating equipment management
The use of technology in the sports field is growing rapidly. In addition to helping players
and referees run seamless events, software programs enable sports managers to keep
everything organized. By having quick access to data on the cloud, you can optimize
daily sports activities for improved performance.

An automated system can do wonders for

your sports equipment management. Here
are a few benefits:
1. Eliminate manual work errors
Manual record-keeping is bound to result in errors if you’re housing several different
types of sports equipment. Even the smallest of errors can lead to major setbacks.
Moreover, manual record-keeping is a time-consuming process. And correcting any
errors only ends up costing you more time.
In addition to all of this, let’s not forget that sorting through piles of spreadsheets or
deciphering written information only leads to equipment getting lost or misplaced. If you
opt for a cloud based system, you can maintain reliable inventory lists at all times.

2. Benefit from real-time feedback

When you have access to instantly updated stock information, you can optimize your
management practices according to data insights. You can analyze changes in
inventory to gauge consumer preferences as they shift in response to seasonal
changes. Keeping up with the latest trends helps companies drive up sales and profits.
Moreover, having access to real-time data increases transparency. You’ll always know
where an item is, therefore minimizing chances of theft or loss.

3. Enforce tighter security

Sports organizations maintain a collection of sensitive information regarding vendor and
equipment details. This cannot be lost at any cost. In order to keep all your data safe,
choose a cloud-based program that automatically backs up your data and provides strict
user surveillance and access control. Use this to lower the risks of breaches and
fraudulent activities.
Key features of sports equipment management
software
Running a sports facility requires dedicated management so your team can smoothly
sail through all events. For this reason, institutions often lay down basic guidelines that
dictate the optimal utilization of all resources. By following this set structure, you can
upgrade performance and minimize the risks involved. A robust management plan
allows you to carry out the following practices:

1. Generate customized barcodes

Sports equipment can comprise of several small items like tennis balls and racquets. If
not properly tracked, you run the risk of losing them due to employee carelessness or
theft. This is why knowing what is moving in and out of your inventory is critical.
Efficient tracking starts with comprehensive labels. Equipment tags have come a long
way from simple barcodes to RFID tags. Every kind of label offers specialized
functionality but to this day, barcodes remain a popular choice.

Once you choose the right label for your needs, list down the information that you’d like
to feature on your labels. This data can include anything that will facilitate your
equipment management, from manufacturer details to handling instructions. Attach the
tags to your entire inventory and you’re good to go!
Labeling equipment is very important in ensuring that everything is accounted for.
Intuitive labels will allow you to streamline check-ins and checkouts, trace equipment
custody, and easily identify cases of equipment misplacement or theft.

2. Run streamlined procurement

Most companies with sizable inventories struggle with equipment restocking. This is
because they lack the means to monitor equipment usage and history. In the absence
of efficient record-keeping, you’ll have a hard time deciding what and when to stock.
Moreover, there isn’t any way you can know you’re running low on equipment and need
to procure more. This ends up causing a shortage of equipment that negatively impacts
your business or facility.
Tracking usage history enables companies to procure equipment in a timely manner to
avoid shortages. With a way to discern that most of your footballs wear out at the end of
a month, you will always be able to restock them before you run out.
Furthermore, you can also set up alerts when your inventory hits a low stock level. By
setting low stock level thresholds, you can notify vendors in a timely manner for
procurement requests. So you’ll always have enough equipment!

3. Reserve equipment in advance

Most sports facilities organize tournaments that feature consecutive events spanning
over a number of days. The most common challenge in handling these events is to get
all required equipment in order and at the venue.
An efficient way to adhere to deadlines is to book all your equipment in advance. This
helps ensure that there are no conflicts at the time of the event. An availability calendar
allows you to see which goods are taken out for maintenance or are temporarily
unavailable during a certain time period. While making reservations, you can also see
alternate options so you never have to cancel an event due to the lack of gear.
Let’s look at an example where you’re managing a school’s sports activities. You need
to ensure that the swimming pool and corresponding safety gear, such as kickboards
and fins, are always available for the weekly swimming session. Luckily, this is easily
achievable with an availability calendar.

4. Schedule timely maintenance

To keep all sports equipment functional, it is critical to run routine maintenance
sessions. Unexpected breakdowns can be dangerous and inflict serious injuries. We
recommend scheduling repair and service events for each active item so your
equipment is always safe to use.
You can easily automate the whole ordeal by using a software that lets you check-in
items for maintenance as soon as you procure them. Automated maintenance also
helps take care of recurring services so you never miss out on a session.
With a streamlined maintenance schedule, you can send out email alerts to your entire
staff so they know that a brand of snowshoes has been checked in for maintenance.
This way, they can schedule activities and make alternate arrangements well before
time.
In a well put-together sports equipment management structure, a common maintenance
event for sports facilities includes:

1. A thorough inspection to identify any damage.

2. Identification of items that require extensive service.
3. Recommendations for decreasing equipment downtime.
4. Issuance of a health and safety certification for cleared equipment post completion.

5. Create activity bundles

Sports companies create product bundles to group together goods that usually go out
together. This helps save time during checkouts and enables easy retrieval after use so
you can schedule all of your sports events seamlessly. Many centres create bundles
according to the sports that they feature, like a badminton bundle that includes rackets
and shuttles or a cricket bundle with bats, balls, and stumps.
Instead of hunting for individual items, simply check out a bundle at the time of the
activity. Your equipment management setup can also offer add-ons so any additional
equipment that might be useful is also easy to checkout.
Use sports equipment management for
seamless events
Carrying out sports events is a lot of responsibility as the health of the players falls on
the management’s shoulders. Several sports accidents occur stemming from their
negligence and the consequences can be catastrophic for an individual’s life.
To ensure the safety of players, it is strictly recommended to carry out health and quality
compliance audits. An organization should opt for both internal and external audits to
check if any serious changes need to be made in the operations. Moreover, such
practices also help maintain credibility as they let you verify ownership of assets.
A successful sports facility puts its athletes first. Ensure that you are too, by regular
inspection at various points in the equipment’s life cycle and meeting sports and
recreation compliance standards.

Recognizes One’s Potential For Health and Sports Related

Career Opportunities

HEALTH, SPORT & RECREATION CAREERS

Sport & Recreation Misconceptions
•Being a professional footballer, racing driver, dancer or poker player is not the only way
to work in sport and recreation is to .
•The only other way to realistically get a job in sport and recreation is to be a
P.E. teacher, work in a leisure centre, or be the coach of a certain sports
The Reality
•A hugely diverse range of careers in sport and recreation is available to you.
•For every sport in the world, there’s a vast array of relevant and essential
careers available, from football, fencing and Formula 1 to dancing, dressage and downh
ill skiing.
•Many different skills are needed for the many different kinds of sport and
recreation careers, but the one thing you really need is a true sporting passion. If you
really want to work in this sector, you will need to be able to demonstrate your
enthusiasm.

Careers in Sport – Is working in the sports and

recreation industry for you?
Considering careers in Sport?
Working within the sports & recreation industry sounds like it a dream job to lots of
people. You don’t need to be the fittest person in the room or the most athletically gifted
either. There’s lots of roles around that involve a more varied skillset, if you’re a great
teacher maybe, or a good organiser then there’s a place for you too. Have a think about
these jobs.

Sport & Exercise Scientist

Sport & Exercise Scientists work with athletes and sportspeople, focussing on their
health and welfare. They aim to improve the performance of the team or person by
creating a training regime. Sports scientists work with patients recovering from injury to
get them physically fit again. They also looks at methods of injury prevention for their
patients.

Sports Administrator
Sports administrator’s are the people behind the scenes that run clubs, associations
and sporting academies. They promote the club or organisation to get sponsorship,
arrange sporting events and liaise with local and national sporting bodies. The
administrator manages budgets and club finances, as well as developing a business
plan for the organisation. They may look at improving and maintaining club facilities for
members and schedule necessary works. Sports administrators need to be passionate
about their sport and promote actively. They must be very organised with business
management and administrative skills. To become a sports administrator usually a
degree in sports management or sports development is required.

Sport & recreation realities

For every sport in the world, there’s a vast array of relevant and essential careers
available, from football, fencing and Formula 1 to dancing, dressage and downhill
skiing.
Sport really is big business! Since the London 2012 Olympics, the UK’s interest in sport
has been rejuvenated and more job opportunities are becoming available. There has
also been a major boost in the popularity of gaming and gambling (especially online
poker), and consequently there has been a noticeable growth in the amount of jobs
available in this industry.

Sport & recreation options

Understandably, every sport in the world depends on the sportsmen and sportswomen
who actually compete. However, these athletes would not be able to do their job without
the complex support infrastructure that makes it all happen. Every single area of sport
and recreation requires a wealth of behind-the-scenes staff, including coaches, physical
trainers, medical staff, sports agents and referees.
Every event or training session needs a venue, and these venues need staff. From local
rugby tournaments to major international events, ground staff, stewards and ticket
vendors are needed to make sure everything runs smoothly.