PARAÑAQUE NATIONAL HIGH SCHOOL-MAIN

SENIOR HIGH SCHOOL PROGRAM

Kay Talise St. Dr. A. Santos Avenue, San Dionisio Parañaque, Metro Manila

Physical Education and

Health 2

MODULE 3
Third Quarter

UNIT III:
INDIVIDUAL AND DUAL SPORTS:
FITNESS TRAINING EXERCISES

Prepared by:

Jun C. Alave, PhD

Ronald B. Galasinao, MAEd

Ma. Sharmaine S. Gallon, LPT

 UNIT III:

INDIVIDUAL AND DUAL SPORTS: FITNESS TRAINING

EXERCISES

Objectives of the Unit

CONTENT STANDARD:

The learner demonstrates understanding of sports in optimizing one’s health as a habit; as requisite
for physical activity assessment performance, and as a career opportunity.

PERFORMANCE STANDARDS:

The learner leads sports events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.

Most Essential Learning Competencies:

1. Describes the role of physical activity assessments in managing one’s stress.

2. Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment

participation and one’s diet.

3. Sets FITT goals based on training principles to achieve and/or maintain HRF.

4. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in- and out-of school.

5. Observes personal safety protocol to avoid dehydration, overexertion, hypo and hyperthermia
during MVPA participation.

6. Participates in an organized event that addresses health/fitness issues and concerns.

7. Organizes sports event for a target health issue or concern.

 CONTENTS
UNIT III:
INDIVIDUAL AND DUAL SPORTS: FITNESS TRAINING EXERCISES

LESSON 1: Introduction to Sports

a) Basic Concepts of Sports

b) Types of Sports
c) Benefits of Sports
d) Principles of Sports Training
e) FITT Principle for Sports Training Program
f) Common Sports Injuries
g) Sports Injury Prevention

LESSON 2: Badminton

a) Background and Purpose

b) History of Badminton
c) Facilities and Equipment
d) Basic Rules of Badminton
e) Basic Skills and Techniques

LESSON 3: Badminton Fitness Training Exercises

a) Shadow Racket Swing Exercises

b) Footwork Exercises
c) Combination of Basic Strokes and Footwork Exercises

FINAL ACTIVITIES FOR THIRD QUARTER

LESSON 1: INTRODUCTION TO SPORTS
A. Objectives

At the end of the lesson, students will be able to:

• define the basic concepts of sports;
• recognize the three types of sports;
• describe the benefits of sports in the overall health of an individual;
• discuss the principles of sports training;
• evaluate the important details in making a sports training program;
• identify common sports injuries, prevention, and treatment.

B. Let’s Go Learn

BASIC CONCEPTS TO SPORTS

A SPORT is ...
➢ a human activity involving physical skill and exertion;
➢ governed by a set of rules or customs; and
➢ undertaken competitively and capable of achieving a result.

Sports derive from the Old French word “desport”, which means "leisure," with the earliest
English meaning being "something that humans find humorous or entertaining" (Douglas Harper,
2008). Its goal is to encourage people to live more active lifestyles that benefit their overall
development. Playing sports is primarily intended to improve one's physical abilities and skills. It
also improves players' discipline, camaraderie, and social skills.

Sport started as a recreational sport. Leisure can be described as a feeling of liberation or

release from the pressures of daily life. The idea of leisure as an activity shifts the emphasis away
from the participant and toward the event and those who provide the services the event represents
(Siedentop & van der Mars, 2012).

According to anthropologists, play is something that everybody does, in some form or

another, everywhere. Roger Caillois (1961), a French sociologist, described play as "free, separate,
uncertain, economically unproductive, and governed by rules or make-believe." In the book
Siedentop & Van der Mars (2012), he describes the characteristics of play in a simple and succinct
way, explaining how sport is derived from play.

TYPES OF SPORTS

Sports are categorized by the numbers of players. The three main types of sports are
individual sport, dual sport and team sport.

• Individual Sports are played by one participant on each competing side.

• Dual Sports are played by two competing pairs.
• Team Sports are played with three or more players.
 These three classifications have a straightforward concept. When a person participates in
an individual sport, all that is required is self-monitoring ability while playing. Dual sports, on the
other hand, are more difficult because you must be open to your co-ideas player's in order to
achieve a harmonious game. Finally, participating in team sports necessitates a great deal of
patience as well as open-mindedness. It entails a group of players cooperating to achieve a common
goal. It is a sport that is practiced by opposing teams. Consideration of your teammates' ideas
should be a top priority for the game's success.
SPORT INDIVIDUAL DUAL TEAM
Badminton • • •
Basketball •
Bowling • •
Boxing • •
Football •
Lawn Tennis • • •
Track and Field • •
Table Tennis • • •
Skating • • •
Softball •
Swimming • •
Volleyball •
Beach Volleyball •

Table 1.1. Examples of Sports According to its Types

BENEFITS OF SPORTS

• Better sleep • Reduce stress

• Strong heart • Improve mental health
• New connections • Builds leaders
• Strong lung function • Develop stronger relationships
• Increase confidence • Aids overall healhty development of an individual

PRINCIPLES OF SPORTS TRAINING PROGRAM

Training means engaging in acivity to improve performance and/or fitness; this is best
accomplished by understanding general sports training principles: overload, progression,
specificity, reversibility, individualization, recovery, and periodization.

1. Principle of Overload states that in order for the body system to adapt and improve its function, it
must be exposed to physical stress beyond its usual limits.
2. Principle of Progression indicates that overload must be performed in a methodical and rational
way. Increases in training tension that are incremental and systematic in order to maintain tissue
exhaustion and, as a result, provoke continued training adaptation.
 3. Principle of Specificity states that practicing movement patterns and intensities of a particular
activity and exercise style enhances fitness and efficiency (strength, power, endurance, or
flexibility).
4. Principle of Reversibility states that if a person ceases engaging in a fitness program, any benefits
obtained from regular physical activity will be lost. The finding that eliminating tissue loading
causes beneficial fitness/performance adaptations to vanish
5. Principle of Individuality gives the impression that everyone is different and that fitness plans
should be tailored to their specific needs. The adjustment of training to take into account an athlete's
individual training capacity and response.
6. Principle of Recovery reminds us that our bodies take time to adjust to the physical stress of being
active, and that we should give them enough time to do so.
7. Principle of Periodization is the systematic and structural variation of a training program over time
that is planned. Constant cycling of training variables (activity, rest, pace, intensity, duration)
within a training program each day, week, and month helps to maintain optimum training stimuli,
address evolving priorities and individual variability, and prevent overtraining, injury, and burnout.

FITT PRINCIPLE FOR SPORTS TRAINING PROGRAM

The acronym FITT Principle stands for Frequency, Strength, Time, and Form. If you want to
enhance your stamina, strength, or pace, these four main aspects of your fitness routine will help you
achieve your athletic target. Here's a closer look at what each one means and how to improve your athletic
success on the field. These are the most important considerations when creating a sports program that will
resolve current fitness levels, offer opportunities for the body to be overworked, and result in positive
adaptations.

1. The frequency of an exercise program depends on the current fitness level and the type of activity
performed.
2. The intensity of an exercise refers to the difficulty level of the workout.
3. The time or duration of an exercise session is influenced by the intensity and the type of activity
performed.
4. The type of activity is influenced by the fitness goal and the current fitness level.

FITT Principle Table

F Frequency of exercise How Often Beginner 3-5 days per week
Moderate to High 5-7 days per week
I Intensity of Exercise How Hard Beginner Less than 145 BPM
Moderate to High 145-186 BPM
T Time of Exercise How Long Beginner 20-30 minutes
Moderate to High 30-60 minutes
T Type of Exercise Which Exercise A continuous activity that is aerobic (Requires
Oxygen)

Table 1.2. FITT Principle

COMMON SPORTS INJURIES

1. Sprain- is a ligament that has been overstretched. Ligaments help to keep joints stable and
restrict joint mobility. The ligament can overstretch if the joint is pushed into a position
outside of its normal range.
 2. Strain- is a muscle or tendon curl, pull, or tear (a cord of tissue that connects the muscle to
bone). It's also a non-contact, acute injury caused by overstretching or overcontracting.
3. Fracture- is a partial crack or complete break in the bones. The wrist and the feet are the two most
common fracture sites. Swelling, discomfort, and deformity are all signs of a fracture.
4. Dislocation- refers to the partial or complete isolation of the joint surface. Shoulder, elbow,
wrist, knee, and vertebrae are all common dislocation sites.
5. Concussion- A mild traumatic brain injury is referred to as a concussion (TBI). It can
happen as a result of a blow to the head or a whiplash-type injury, which causes the head
and brain to rock back and forth rapidly.
6. Tendinopathy or tendinitis- is the most common overuse injury in sports, which affects
the muscle-tendon unit. Muscle mismatch between muscle pairs is typically the cause.
7. Osteoarthritis- is the degeneration of a joint due to wear and tear. The cartilage that
prevents the bones from rubbing against each other degrades as a result of the friction.
8. Bursitis- occurs when the bursa (a sac-like musculoskeletal organ that provides protection
and cushioning to the joint) becomes inflamed, damaging the surrounding structures and
causing discomfort when moving.

SPORTS INJURY PREVENTION

Most sports injuries can be prevented with adequate preparation and proper knowledge.
The following strategies can minimize the occurrence of these injuries:

1. Adapt a Comprehensive Training Program. The individual must first assess the weakness
and abnormality of his/her movements and fitness to be able to customize hes/her training
program. The program involves proper exercise and execution, as well as posture,
corrective exercises, core exercises, stability exercises, and other neuromuscular
efficiency-improving exercises.
2. Use protective equipment and practice correct technique. Protective equipment can help
avoid accidents when playing a sport or game. To avoid injury, a person should also learn
the proper technique.
3. Incorporate recovery strategies in the training program. The recovery period helps the
body to repair injured musculoskeletal structures. As a result, a person should eat properly
to aid in the body's recovery of nutrients. Delaying exhaustion and reducing the chance of
dehydration can be helped by eating well and consuming plenty of water.
LESSON 1: ACTIVITY SHEET
NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

Activity #01: Prior Sports Knowledge

Answer the following:
A. List at least three sports that you played before or you want to play.

1. _____________________ 2. ____________________ 3. _____________________

B. From the three sports you wrote, what is your favorite? And why?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

C. Does your favorite sport help you improve your health as an individual? Site at least three
examples.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

D. When does a sport become worth living? Explain your answer.

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Activity #02: Come To Think of It

How significant is active sports participation to individual, family, community, and society
to ? Give one importance and explain each.

A. Individual

B. Family

C. Community

D. Society
LESSON 2: BADMINTON
A. Objectives

At the end of the lesson, students will be able to:

• describe the nature and background of the sport Badminton;
• explain the history of Badminton;
• recognize the facilities and equipment used in playing Badminton;
• distinguish the basic rules of playing Badminton; and
• identify the value of knowing the basic skills and techniques of grip, serve, stance,
footwork, and strokes of Badminton during game play.
B. Let’s Go Learn

BACKGROUND AND PURPOSE

Badminton is a racquet sport that involves two opposing players (singles) or two opposing
pairs (doubles) compete on opposite halves of a court separated by a net. Players score points by
hitting a shuttlecock with their racquet over the net and into their opponent's court. A rally is over
until the shuttlecock hits the deck, and each side can only touch the shuttlecock once before it goes
over the net.

HISTORY OF BADMINTON

In India during the 18th century, badminton was known as "Poona," and British Army
officers stationed there brought an energetic Indian type back to England in the 1860s, where it
was introduced as an upper-class pastime. In 1860, Isaac Spratt published a booklet called
"Badminton Battledore - a new game," but no copies have been found. Canada, Denmark, England,
France, the Netherlands, Ireland, New Zealand, Scotland, and Wales formed the International
Badminton Federation (IBF) (now known as Badminton World Federation) in 1934. In 1936, India
became a member as an associate. The BWF now regulates and promotes international badminton.
Despite its roots in England, international badminton has historically been dominated by Asian
countries, with Denmark representing Europe. China, Indonesia, South Korea, and Malaysia are
among the countries that have consistently produced world-class players and dominated
international tournaments in recent decades, with China dominating in particular.

FACILITIES AND EQUIPMENT

1. Racket. Badminton rackets should be made of lightweight materials like wood, aluminum,
metal, or synthetic materials like carbon or graphite. The main racket parts are called the handle,
the stringed area, the head, the shaft, the throat and the frame. The handle, the stringed area, the
head, the shaft, the throat, and the frame are the key racket components. The grip is often called
the stringed area; the head confines the stringed area; the shaft connects the handle to the head;
the throat connects the shaft to the head; and the frame is the entire racket.
 Figure 2.1. Badminton Racket and Shuttlecock

2. Shuttlecock. The official shuttlecock, also called the birdie, is made from goose feathers that
are bounded in a cork head. The shuttlecock can be made of synthetic materials as well, and it
must have sixteen (16) feathers attached to the base. The shuttlecock should be between 62mm
and 70mm in length and weigh between 4.74 and 5.50 grams. Shuttlecock can be something other
than feather shuttle plastic or nylon.

3. Badminton Court. The official badminton court has a length of 44 feet. The doubles court is 20
feet tall, and the singles court is 17 feet wide. The net is 5 feet tall in the center and 5 feet 1 inch
tall at the posts. The court should be a rectangle with lines that are 40mm wide.

Figure 2.2. Badminton Court

BASIC RULES OF BADMINTON

In 2006, badminton modified its scoring system, implementing rally scoring, which
awarded a point to each serve regardless of which side delivered it. However, rally scoring cut the
game's length in half. When all players are tied at twenty (20) points, the game is now played to
twenty-one (21) points. A player must gain a two (2) point advantage over the other to be declared
the winner. Deuce is no longer used at the age of twenty-nine (29) in total. The set is won by the
player who achieves a score of thirty (30). In badminton, the following are the general rules to
follow:

1. Toss for serve. To determine who will choose between “serve” and “court,” players toss a coin,
spin a racket, or toss a shuttle before the game begins. After tossing a coin, the player will have
the option to choose which side is preferred. In tossing a shuttle, the player toward whom the
base is pointing gets the choice.

2. Every serve and rally result in a point. Each set is worth twenty-one (21) points in a best-of-
three (3) format. To win the set at twenty (20) all, a two (2) point advantage is required. The
first player to hit thirty (30) wins the set if the score exceeds twenty-nine (29) all. When a
player hits eleven (11) points with a 60-second break, a technical timeout is called. In the
subsequent game, the set winner serves first.

3. Every serve must be delivered diagonally into the opponent’s service court within its
boundaries. When a shuttlecock hits the line, it is considered in. The server must land in the
short, large court while serving for doubles, but once the server has been returned and the rally
has started, the full court is used.

4. To start the game, Since the score is 0-0, the first serve always comes from the right service
court. When the server's score is even (2, 4, 6,....), the service comes from the right service
court; when the score is odd (1, 3, 5,....), the service comes from the left service court.

5. In playing singles, the right service court will have the first service. Since the score
is odd, if the server earns a score from the rally, the player will serve in the left service court.
Depending on the result, the player can turn service courts. If the server makes an error, the
opponent's first service will be on the left service court due to an odd first point. Each time a
point is won, the server switches service courts.

6. In playing doubles and mixed doubles, one partner stands on the right service court and the
other is on the left service court. The player will begin service by standing on the right service
court. In doubles, each side has just one service opportunity.
 When the server scores a point during the rally, he or she can swap service courts with a
partner and serve again. If a member of the serving team makes a mistake, the service is
terminated. The opponent gains a point and is substituted as the serving side.

The serving team that just lost a point remains on the same courts as the previous service.
When the opponent makes an error, the service favor is returned to the opposing party.
Players do not change service courts until their side has won a point when serving.

7. Fault. Fault is called when:

a) A server who served on the wrong service court or who was standing in the wrong
service court is ready to accept the service, and it has been delivered.
b) A shuttle that lands outside the court's borders passes through or under the net, fails to
pass through the net, touches the ceiling or side walls, or touches some other entity or
individual outside the court's immediate vicinity.
c) While attempting to serve, the server misses the shuttle.
 d) Illegal service. When touch is made, the shuttle is hit when the head of the racket is
higher than the lowest finger of the racket hand.
e) During the serve, the server or receiver takes a step forward, raises or drags his or her
foot.
f) Double hit. It's a double blow in one swing, the player makes two contacts with the
shuttle.
g) The player reaches over the net to make contact with a shuttle.
h) The server's companion fails to see the server during a double serve (does not allow the
receivers to view the service).
i) In doubles, a player hits the shuttle with his partner one after the other.
j) A player stops an opponent from chasing the shuttle over the net with a legal stroke.

8. Shuttle is not in play when:

a) The shuttle enters the net and is stocked or suspended on top of it.
b) On the striker's side of the ball, the shuttle hits either the post or the net and begins to
fall onto the court's floor.
c) The shuttle gets broken during the rally.
d) The shuttle gets stuck on the ceiling while on the play.

BASIC SKILLS AND TECHNIQUES OF BADMINTON

A) GRIPPING TECHNIQUE
The foundation of playing badminton is getting a strong badminton grip. Holding the racket
incorrectly will reduce the strength and precision of your stroke.
1. Forehand Grip. All strokes on the right side of the body are performed with this grip. The racket
is placed in the shaft by the left hand, with the face of the racket perpendicular to the floor, as if
shaking hands with grip. The V formation of the thumb and forefinger is conspicuous and is placed
on the handle's top plate. The palms grip the racket, with the little finger holding the butt. The
handle should be lightly grasped with fingers spread out. The thumb should be properly positioned
and is needed for proficient stroking. When you're not striking the shuttle, your grip should be
loose and relaxed. When hitting a shuttle, the grip should be strong enough to control the racket's
movement. The harder the shot, the tighter the grip.
2. Backhand Grip. All strokes on the left side of the body are performed with the backhand grip.
The right hand is positioned on the handle with the first knuckle of the forefinger on top of the
plate, with the racket's face facing perpendicular to the floor. The thumb is extended diagonally
over the back plate of the handle. For good stroking, the little finger grasps the racket's ass, while
the thumb and forefingers in the V formation should be near.
B.) STANCE
Badmintion Stance is the way you stand when retrieving certain shots from your opponent.
Three (3) Types of Stance
1. Attacking Stance. To hit an overhead forehand stroke, take this stance. To take an attacking
stance, do the following: Place your racket leg behind you and your non-racket leg forward; both
legs should be shoulder width apart; and raise your racket and non-racket arm. Using the offensive
stance to hit forehand strokes allows you to hit strong shots.
2. Defensive Stance. The defensive stance is crucial for solid defending since it allows you to
recover the opponent's smash. To take a defensive stance, do the following: Face the front of the
court with your body; Place your racket in front of you, about waist height, and pointing forward
slightly; and To improve your balance, raise your non-racket shoulder. You can cover more angles
while you're in a defensive posture.
3. Net Stance. When you're at the net, the net stance allows you to take the shuttle at the highest
point. The only way to take the net stance is after a completed Tumbling Net Shot. Since you reach
the tumbling net shot, your body will automatically assume the badminton net pose.

Figure 2.3. Types of Stance: (A) Attacking Stance, (B) Defensive Stance, and (C) Net Stance
C.) FOOTWORK

Footwork is the most important skill to have in order to be a good badminton player. On
court, you can jump, shuffle, bounce, glide, chasse step, or lunge. As you get to the shuttle quickly,
you can use any of the above movements that suit you best depending on the situation. There are
some simple things to note when doing badminton footwork, even though there are no fixed
movements. When bringing shots closer to the net, the racket-side foot still lunges forward, aiming
for the shuttle as soon as the racket makes contact. For lateral shots, lunge with the other foot while
adding more energy to the foot that is furthest away from the shuttle. When shooting from the
backcourt, take backward steps or strides to reach the shuttle in a timely manner. When reaching
the shuttle with the non-racket shoulder facing the net, it is important to turn the body sideways to
the net.

Figure 2.4. Footwork

D.) SERVE
Serving are how the rally gets started: someone has to be the first to reach the shuttle.
Serving is subject to special conditions that do not extend to the majority of the rally in order to
prevent the server from achieving an unfair advantage. The receiver is the player who hits the
rally's second shot. A serve is a vital technique that must be masterfully performed by a badminton
player. In a badminton game, a good serve will give you a good chance to score points and win
the game.

Figure 2.6. Correct Holding of Shuttlecock

Figure 2.5. Service Stance
TWO (2) FORMS OF SERVE
1. Forehand Serve. It is the most commonly used serve. It has two types: Long Forehand Serve
and Short Forehand Serve. The mechanical analysis of doing forehand serve are: (a) stand in a
forward stride position behind the baseline with your left shoulder pointing toward the target and
your weight on your back foot; (b)The ball is in your left hand, and that arm is extended toward
the net; (c) Bend at the waist, take your racket arm back, drop or toss the ball between you and the
target, swing your racket arm forward in an underhand motion, and contact the ball below your
waist; and (d) after ball contact, follow through by bringing your arm up and toward the target.

Figure 2.7. Forehand Serve: Preparation, Contact, and Follow Through

[Long Forehand Serve (Left) and Short Forehand Serve (Right)]

2. Backhand Serve. The mechanical analysis of a backhand serve is as follows: (a) the right foot
points between the net and the left sideline; (b) the ball is in the left hand, and the arms are
crossed in front of the body; (c) the ball is lowered in line with the intended target, and the racket
arm swings forward and touches the ball as it moves downward; and (d) the swinging arm
continues in a follow-through motion.

Figure 2.8. Backhand Serve: Preparation, Contact, and Follow Through

E). STROKES

Figure 2.9. Badminton Basic Swinging Motions

BASIC STROKES
1. Overhead Forehand Stroke. very common, and it's most frequently used in badminton. This is
the strongest stroke. The power of a badminton forehand stroke is determined by proper technique
rather than the amount of strength you put into a swing. The more momentum is produced, the
greater the swing motion. Using the forehand grip to execute a successful badminton forehand
stroke.

Figure 2.10. Overhead Forehand Stroke: (A) Preparation, (B) Aim, (C, D & E) Pre-loading, and
(F) Follow Through

2. Overhead Backhand Stroke. To perform a good badminton backhand stroke, use the backhand
grip. Wrist action in badminton contributes a lot of power into your shots. Practice the correct way
of flicking your wrist to generate the power. Don’t hold your racket too tightly and don’t tense
your arm muscles. When your muscles are too tense, your wrist will not be flexible to do a quick
flick.

Figure 2.11. Overhead Backhand Stroke: (A) Preparation and Aiming, (B) Pre-loading, (C & D)
Execution, and (E) Follow Through Phases

3. Underarm Forehand Stroke. Since underarm strokes are usually performed at the front of the
court, a baseline clear requires little power (hitting the shuttle to the back of the court). To produce
a quality shot, all that is needed is a gentle swing motion combined with proper technique. In
badminton, the wrist movement contributes significantly to the strength of the underarm forehand.
Flick your wrist in the direction you want the shuttle to go. When doing an underarm forehand
stroke, it's important to use the forehand grip. Make sure not to grasp the racket too tightly, as this
will hinder wrist mobility.

Figure 2.12. Underarm Forehand Stroke: (A) Preparation, (B) Pre-loading, (C) Execution, and
(D) Follow Through Phases
4. Underarm Backhand Stroke. The power for this stroke is produced by a combination of a gentle
underarm swing and a gentle wrist flick. It's not necessary to turn to a backhand grip to reach a
high clear because generating power is relatively easy. A badminton underarm backhand stroke is
done with the forehand grip. However, if you hold the racket too tightly, your wrist action will be
restricted.

Figure 2.13. Underarm Backhand Stroke: (A) Preparation, (B) Pre-loading, (C) Execution, and
(D) Follow Through Phases
LESSON 2: ACTIVITY SHEET

Name: _______________________________________________
Grade/Strand/Section: _________________________________

LET’S REFLECT!
Answer the following.

1. Have you ever played Badminton? How do you find playing it? How does playing Badminton
improve your fitness?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2. List the basic skills and techniques of badminton. Do these skills and techniques necessary to
individual overall health and playing progress ? If yes, site examples of the importance of every
skills and techniques in the game of badminton. If no, explain your answer.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

3. Cite the health-related fitness components and skill related fitness components applied in
playing badminton. And how these components are affected by badminton?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

4. How does the execution of proper techniques in playing badminton help in the flow of training
and winning the game?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

5. What are the values learned in playing badminton?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
LESSON 3: BADMINTON FITNESS TRAINING EXERCISES
A. Objectives

At the end of the lesson, students will be able to:

• identify the different badminton basic skills and techniques training exercises;
• demonstrate and execute the given badminton fitness training exercises.

B. Let’s Go Learn!
BADMINTON BASIC SKILLS AND TECHNIQUES TRAINING EXERCISES

I. Shadow Racket Swing Exercises

a) Overhead Forehand Power

Procedure
1. Move into attacking stance. Adopt the forehand grip.
2. Raise your racket arm and non-racket arm.
3. Your body should face sideways with your feet pointing slightly sideways. Bend
your knees slightly.
4. Commence your overhead forehand stroke. Stretch your racket arm to as far back
as possible.
5. Stretch out your non-racket arm. Inhale. Then exhale as you swing your racket
forward. Bend your racket foot lower than your non-racket foot. As you swing your
racket forward, use your racket foot to push your body weight forward.

b) Overhead Backhand Power

Procedure
a. Quickly switch to the backhand grip. Keep your grip loose and relaxed for maximum
wrist action.
b. Turn your body to face the rear court. Slightly bend your knees.
c. Raise your elbow as high as possible so that you’ll take the imaginary shuttle at a
high point.
d. As you hit the imaginary shuttle, stomp your racket foot on the ground. Place your
body weight on your racket foot. This creates more power.

c) Underarm Backhand Power

Procedure
a. Adopt the backhand grip. Don’t hold your racket too tightly.
b. Lunge forward with your racket leg. Make sure you position your racket in front of
you.
c. As you make contact with the imaginary shuttle, bend your knees, bend your body,
and contract your abs.
d. Follow through with your swing.
 d) Underarm Forehand Power
Procedure
a. Adopt the forehand grip. Do not grip your racket too tightly. This enables better
wrist action.
b. Lunge forward with your racket leg. Make sure you position your racket in front of
you.
c. As you take the imaginary shuttle, bend your knees, bend your body, and contract
your abs. This will help add some explosive power into your shot.
d. Follow through with your swing for a high-quality shot.

II. Footwork Exercises

a) Front Corner Footwork

Procedure
1. Start in the middle with your ready position stance. One leg is in front and one leg
behind, opened slightly wide
2. Take only 2-3 steps to the right front corner then touch the cone, then back to your
initial position. Do the same movement to the left front corner.
3. Repeat the movement on the top.

b) Side Corner Footwork

Procedure
1. Start in the middle with your ready position stance. One leg is in front and one leg
behind, opened slightly wide
2. Perform gallop 1-2 step towards the right side corner then touch the cone, then
back to your initial position. Do the same movement to the left side corner.
3. Repeat the movement on the top.

c) Back Corner Footwork

Procedure
1. Start in the middle with your ready position stance. One leg is in front and one leg
behind, opened slightly wide
2. Stretch only 2-3 when moving to the right back corner then touch the cone, then
back to your initial position. Do the same movement to the left back corner.
3. Repeat the movement on the top.

III. Combination of Basic Strokes and Footwork Exercises

a) Front Corner Attack-Defense Shadow (Underarm Forehand and Backhand Strokes)

Procedure
1. Start in the middle with your ready position stance. One leg is in front and one leg
behind, opened slightly wide
 2. Take only 2-3 steps to the right front corner then apply the Underarm Forehand
Stroke, then back to your initial position. Do the same movement to the left front
corner applying the Underarm Backhand Stroke.
3. Repeat the movement on the top.

b) Side Corner Attack-Defense Shadow (Sidearm Forehand and Backhand Strokes)

Procedure
1. Start in the middle with your ready position stance. One leg is in front and one leg
behind, opened slightly wide.
2. Perform gallop 1-2 steps towards the right-side corner then apply the Sidearm
Forehand Stroke, then back to your initial position. Do the same movement to the
left side corner applying the Sidearm Backhand Stroke.
3. Repeat the movement on the top.

c) Back Corner Attack-Defense Shadow (Overhead Forehand and Backhand Strokes)

Procedure
1. Start in the middle with your ready position stance. One leg is in front and one leg
behind, opened slightly wide
2. Perform gallop 2-3 steps when moving to the right back corner then apply the
Overhead Forehand Stroke, then back to your initial position. Do the same
movement to the left back corner applying the Overhead Backhand Stroke.
3. Repeat the movement on the top.
BADMINTON TRAINING LOG CARD
Complete the badminton training log card per week (see sample below to be guided). This
training card help you monitor your program and track your progress.

SAMPLE BADMINTON TRAINING LOG CARD:

BADMINTON TRAINING LOG CARD

NAME: VALDEZ, PAUL L.
Frequency: Three (3) days per week
Intensity: for each exercise period- 30 seconds, rest time period-15 secs
Number of Sets: 1
Training Mon Tue Wed Thu Fri Sat Sun
Exercises

✔ ✔ ✔
Check the day you
have performed

Date March March March

8, 2021 10, 12,
ACTUAL 2021 2021
TRAINING
Time 3:00pm- 3:05pm- 3:00
(Free to choose what 4:00pm 4:05 am pm
time to do the activity) 4:00pm

Your Signature
LESSON 3: ACTIVITY SHEET
NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

FIRST WEEK:
BADMINTON TRAINING CARD FOR SHADOW RACKET SWING EXERCISES

This is your first week of performing badminton training exercises. Your task is to perform the
shadow racket swing exercises.

• Visit the link below for the instructional video of badminton training exercises:
https://youtu.be/Ob0gbwm0zQA

BADMINTON TRAINING LOG CARD

NAME:
Frequency: Three (3) days per week
Intensity: for each exercise period- 30 seconds, rest time period-15 secs
Number of Sets: 1-2
TRAINING Mon Tue Wed Thu Fri Sat Sun
EXERCISES

Shadow Racket Swing Check the day

Exercises you have
performed
a) Overhead Forehand
Power
b)Underarm Backhand Date
Power
c) Overhead Backhand Time
Power
d)Underarm Forehand
Power Your Signature

REMINDERS:

1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform: wear t-shirt (any color) and jogging pants, also wear rubber
shoes. (For girls who have long hair: ponytail your hair; For girls who have short hair: clip your hair.)
3. To those students with health problems, perform the activities moderately, if body is not capable of
doing any physical exercise, approach the teacher via online for clarification.
LESSON 3: ACTIVITY SHEET
NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

SECOND WEEK:

BADMINTON TRAINING CARD FOR FOOTWORK EXERCISES

This is your second week of performing badminton training exercises. Your task is to perform the
footwork exercises.

• Visit the link below for the instructional video of badminton training exercises:
https://youtu.be/Ob0gbwm0zQA

BADMINTON TRAINING LOG CARD

NAME:
Frequency: Three (3) days per week
Intensity: for each exercise period- 30 seconds, rest time period-15 secs
Number of Sets: 1-2
TRAINING Mon Tue Wed Thu Fri Sat Sun
EXERCISES

Footwork Exercises Check the

day you
a) Front Corner have
Footwork performed
b) Side Corner
Footwork
c) Back Corner Date
Footwork

Time

Your
Signature

REMINDERS:

1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform: wear t-shirt (any color) and jogging pants, also wear rubber
shoes. (For girls who have long hair: ponytail your hair; For girls who have short hair: clip your hair.)
3. To those students with health problems, perform the activities moderately, if body is not capable of
doing any physical exercise, approach the teacher via online for clarification.
LESSON 3: ACTIVITY SHEET
NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

THIRD WEEK:

BADMINTON TRAINING CARD FOR COMBINATION OF BASIC STROKES AND

FOOTWORK EXERCISES
This is your third week of performing badminton training exercises. Your task is to perform the
combination of basic strokes and footwork exercises.

• Visit the link below for the instructional video of badminton training exercises:
https://youtu.be/Ob0gbwm0zQA

BADMINTON TRAINING LOG CARD

NAME:
Frequency: Three (3) days per week
Intensity: for each exercise period- 30 seconds, rest time period-15 secs
Number of Sets: 1-2
TRAINING Mon Tue Wed Thu Fri Sat Sun
EXERCISES

Combination of Basic Check the

Strokes and Footwork day you
Exercises have
performed
a) Front Corner Attack-
Defense Shadow
(Underarm Forehand
and Backhand Strokes) Date
b) Side Corner Attack-
Defense Shadow
(Sidearm Forehand and
Backhand Strokes) Time
c) Back Corner Attack-
Defense Shadow Your
(Overhead Forehand Signature
and Backhand Strokes)

REMINDERS:

1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform: wear t-shirt (any color) and jogging pants, also wear rubber
shoes. (For girls who have long hair: ponytail your hair; For girls who have short hair: clip your hair.)
3. To those students with health problems, perform the activities moderately, if body is not capable of
doing any physical exercise, approach the teacher via online for clarification.
 NAME: ____________________________________________________
GRADE/STRAND/SECTION: _________________________________

FINAL ACTIVITIES FOR THIRD QUARTER:

The final activities set for the third quarter will serve as the basis in formulating your final
output. All weekly activities should be done and memorized. It will be recorded and submitted to
the teacher as indicated in the last part of this module.

Developing Own Badminton Training Program

This activity is an outline that will guide you on how to plan and design for your own badminton
training program. The outline design is composed of badminton training phases which includes warm-up,
main badminton training, and cooldown. Intensity and number of repetitions are also included to make the
program comprehensive.

Complete the plan by supplying the following; (a) warm-up activities, and (b) cool down activities.

BADMINTON TRAINING

Phases of Badminton Training Exercise Intensity & Time

Training

➢ You are the one who will design your warm

Warm Up up exercise. Write the name of your exercises
and counting in the space provided.
Suggested Warm up Exercises Counting
activities: Example: side shuffle As desired
a) ___________________
• Dynamic head to toes Prepare a three (3) minutes
stretching activities
b) ___________________ Warm-Up Exercise
c) ___________________
d) ___________________
e) ___________________

➢ REMINDER: It is your choice how many

exercises and counting you will use in your
warm-up exercise. Be aware in time allotment
for warm-up.
➢ The teacher already designed the actual
badminton training which you will practice
and record.
Training Exercises
Exercise Rest SET
Shadow Racket Swing Exercises Period Period
 30 15
a) Overhead Forehand Power seconds seconds 1

Actual Badminton 30 15
Training b) Underarm Backhand Power seconds seconds 1

visit the link below: 30 15

c) Overhead Backhand Power seconds seconds 1
• https://youtu.be/Ob0gb
wm0zQA 30 15
d) Underarm Forehand Power seconds seconds 1

Footwork Exercises

30 15
a) Front Corner Footwork seconds seconds 1

30 15
b) Side Corner Footwork seconds seconds 1

30 15
c) Back Corner Footwork seconds seconds 1

Combination of Basic Strokes and

Footwork Exercises

a) Front Corner Attack-Defense 15

Shadow (Underarm Forehand and 30 seconds seconds 1
Backhand Strokes)
b) Side Corner Attack-Defense Shadow 30 15
(Sidearm Forehand and Backhand seconds seconds 1
Strokes)
c) Back Corner Attack-Defense Shadow 30 15
(Overhead Forehand and Backhand seconds seconds 1
Strokes)
➢ You are the one who will design your
Cool Down cool down exercise. Write the name of
your exercises and counting in the space
Suggested cool down provided.
activities: Exercises Counting
Example: biceps stretch As desired
• Static head to toes Prepare a two (2) minutes Cool
a) _____________________
stretching activities down Exercise
b) _____________________
c) _____________________
d) _____________________
e) _____________________
 ➢ REMINDER: It is your choice how many
exercises and counting you will use in
your cool down exercise. Be aware in
time allotment for cool down.

After you have completed your designed warm-up, actual strength training, and cool down, please
be guided by the following:

1. Practice your designed warm-up, actual strength training, and cool down.
2. Always wear the proper training attire to avoid any injury.
3. Record your performance when you are confident to perform it as a whole. The pattern of your
performance should be like this:
• Your designed Warm-up -> Your Actual Strength Training -> Your designed Cool down
4. If a student is suffering from any physical problem, he/she may or may not opt to perform due to
his/her physical condition. The student may contact the teacher for the modification of
requirements.
ON SUBMISSION OF FINAL OUTPUT FOR THE THIRD QUARTER

A. WHAT TO SUBMIT
1. Answered activities, personal badminton training program, training cards
2. Video output on Designed Badminton Training Program.

B. GRADING PERCENTAGE
1. 40% - Written outputs (answered activities, training cards)
2. 60% - Recorded video on Designed Badminton Training Program

C. RUBRIC FOR RECORDED VIDEO

Correctness of Execution- 30%
- Execution was done with correct form and proper use of equipment.
The Mastery of the Badminton Training Exercises- 40/%
- Performers have mastered the created fitness program.
Fluidity of Movement- 20%
- Execution is continuous, no resting in between performance.
Appropriateness of Attire-10%
- Outfit is comfortable that allows the performer to move freely.

D. HOW TO SUBMIT
1. Online Submission: Submit your file through Google Drive or email account of your
teacher. Upload your video performing your Designed Badminton Training Program.

2. Format of Video for Online Submission

Name your file in this format: Name, Grade&Section, Output
Example: PaulValdez_11Caro_BadmintonTraining

3. Offline Submission: Submit your whole module to your teacher with your name and
signature at the end of the module.

E. IMPORTANT REMINDER FOR VIDEO RECORDING

1. The whole performance should NOT be edited. It should continuously record. If you edited it, you
will have a deduction on your final grade.
2. Please wear proper attire when you perform: wear t-shirt (any color) and jogging pants, also wear
rubber shoes. (For girls who have long hair: ponytail your hair; For girls who have short hair: clip
your hair. As long as possible boys and girls your face should be seen in the video)

_______________________________________________
Signature over Printed Name/Grade & Section