WESTMEAD INTERNATIONAL SCHOOL

Alangilan, Batangas City

TRAINING PROGRAM
OF
GOLF
IN
PHYSICAL EDUCATION

BS IN BUSSINESS ADMINISTRATION

(MARKETING MANAGEMENT)

HERNANDEZ, CRISTINE P.

2nd YEAR

PROF. MARINO NATANAUAN

 INTRODUCTION
Sport is about organizing collective efforts and performance. Sport is about
managing excellence, coaching and developing tactics as well as strategies. Sport also
has its own mechanisms of organizing social differences. The competitive aspects of
sport imply practices of in- and exclusion. Sport is usually governed by a set of rules or
customs, which serve to ensure fair competition, and allow consistent adjudication of
the winner. Winning can be determined by physical events such as scoring goals or
crossing a line first. It can also be determined by judges who are scoring elements of
the sporting performance, including objective or subjective measures such as technical
performance or artistic impression.

PRAYER
Lord we ask you today
To guide our action
By your Holy inspiration
And grant we may carry them out
With your gracious assistance
And that our every prayer and work
May begin always with you
And thru you be happily ended.

AMEN

TABLE OF CONTENT
I. PHYSICAL EDUCATION
 · WARM UP SESSION
· WARM UP DRILLS ACTIVITIES
· PHYSICAL GAMES AND ACTIVITIES FOR GROUP
· IMPROVE PHYSICAL CONDITIONING
II. INDIVIDUAL SPORTS
· SPORTS (GOLF)
A. HISTORY OF SPORTS
B. FUNDAMENTAL SKILLS/ BASIC SKILLS
C. TERMINOLOGIES
D. EQUIPMENTS/ MATERIALS
E. GROUND RULES/ MECHANICS OF THE GAME
F. RULES OF OFFICIALS/ OFFICIATING GAMES
G. BENEFITS OF SPORTS

III. TEAMSPORTS

· SPORTS (TABBLE TENNIS)

A. HISTORY OF SPORTS
B. FUNDAMENTAL SKILLS/ BASIC SKILLS
C. TERMINOLOGIES
D. EQUIPMENTS/ MATERIALS
E. GROUND RULES/ MECHANICS OF THE GAME
F. RULES OF OFFICIALS/ OFFICIATING GAMES
G. BENEFITS OF SPORTS

WARM SESSION

A. Warm-up for cardio:

1. Step forward and backward for 10 sec.
2. Step sideward back and forth for 10 sec.
3. Jogging in place for 30 sec.
4. High knee jog for 10 sec

B. To stretch safely, do the following static stretching guide:

1. Try to hold each stretch for 10 seconds.
2. Do not bounce while stretching.
3. Stretch slowly to the point of tension; you should
never feel pain.
4. Focus on your breathing while stretching.
5. Select stretches that work all major muscle groups.

C. Dynamic Warm-Up:

1. Marching in place while swinging your arms (20 reps)

2. Jumping jacks (10 reps)

3. Walking jacks side to side (20 reps)

4. Arm circles and shoulder shrugs. (10 reps)

5. Swinging toe touches (10 reps)

6. Leg swings (forward and side to side) (10 reps)

7. Hip rotations (like stepping over a fence) (10 reps)

8. Hip circles (like your hula hooping) (10 reps)

9. Bodyweight squats (10 reps)

10.Lunges (10 reps)

WARM UP DRILL
1. Hip Circles. Stand tall with feet at hip-width. Keeping your hands in front of your
stomach, pull your right knee up until it is parallel with the floor, then pull the knee out,
opening up the hip. Return to the start position and repeat on the other side.
2. Arm Circles. Circle your arms forward using small controlled motions, gradually
making the circles bigger until you feel a stretch in your triceps.
3. Arm Swings. Swing your arms in front of you (first right, then left), progressing higher
as tolerated. Then swing your arms out to your sides and across your body. This
activates and stretches muscles of the shoulder, back and chest.
4. High-Stepping. Stand with your feet parallel and shoulder-width apart. Step forward
with the left leg and raise the right knee high toward your chest (use a wall for balance,
if needed). Use both hands (or one, if using the other for balance) to pull the knee up
farther.
5. Heel-to-Toe Walk. Stand with feet shoulder-width apart. Take a small step forward,
placing your right heel on the ground and rolling forward onto the ball of your foot.
6. Lunges with a Twist. Stand with feet parallel, then take an exaggerated step forward
(keep one hand on a wall for balance, if needed) with your right foot, planting it fully on
the floor in front of you. Allow the knee and hip to bend slowly while keeping your torso
upright. Keep the right knee directly over the ankle – do not allow it to go beyond your
toes.

WALKING QUAD

To actively stretch your quad muscle for speed training, grab your foot with the

same side hand and pull back to feel a stretch on the front of your leg. Do this for ten

yards, alternating legs each step. Repeat coming back for a total of twenty yards.

PHYSICAL GAMES AND ACTIVITIES FOR GROUP

1. Pass the Hula Hoop. Have kids stand with one child holding the Hula Hoop over his

or her arm. Have everyone join hands and work together to shimmy, shuffle, and shove

the Hula Hoop over their arms, shoulders, and legs to pass it to the partner next to them

without breaking the chain.

2. Animal Farm. Consider this Old MacDonald with an added team-building component

– perfect for a group with younger ones. Each person receives a card with the name of

a farm animal on it. To find the rest of their group (e.g., a flock of sheep, herd of cows),

they must make the sound of the animal on their card and then assemble into groups

based on their animals.

3. Toilet Paper Roll Game. Have the group sit in a circle and ask each person to pull

off as many squares of toilet paper they need or want. Continue passing the role around

until it’s empty.

4. Don’t Wake the Dragon. Good for a young age group. The children are villagers in a

town under attack by a nasty dragon. To save their village (and themselves), they must

line up in order of tallest to shortest without talking.

5. Blanket Volleyball. Divide the group into two. Hand out a large sheet to both groups

and have each member grab a side of the sheet. Send the ball over to the other team

using the sheet to “pop” the ball over the volleyball net. The whole process forces each

group to not only work together to send the volleyball back over the net but to also

communicate to move in place as a unit.

IMPROVE PHYSICAL CONDITIONING

Physical conditioning refers to the development of physical fitness through the

adaptation of the body and its various systems to an exercise program. Regular

physical activity is one of the most important things you can do for your health.

SQUAT JUMP

Use control to land as softly and quietly as possible. Intensify this exercise

by replacing the regular jump with a tuck jump.

Instructions:

1. Stand with your feet slightly wider than shoulder-width.

2. Slowly lower down into a squat position.
3. Engage your core and lower body as you jump explosively, extending your
arms overhead.
4. Lower back down to the squat position as soon as you land.
5. Do 2 to 4 sets of 10 to 15 repetitions.

MOUNTAIN CLIMBERS

Instructions:

1. Begin in a high plank.

2. Keep your spine straight as you engage your core and draw in your right

knee toward your chest.

3. Extend your right leg back to the starting position.

4. Repeat on the left side.

5. Continue for 1 minute.

6. Repeat 2 to 4 times.

BURPEES
To make this exercise more challenging, do 2 to 4 push ups in a row while in the plank
position. Or try out some of these variations
Instructions:
1. Stand with your feet shoulder-width apart.
2. Slowly lower down into a squat position.
3. Place your hands on the floor directly under your shoulders.
4. Walk or jump your feet back to come into a high plank.
5. Walk or jump your feet to the outside of your hands as you come back into a squat
position.
6. Engage your core as you jump up as high as you can, and extend your arms
overhead.
7. Do 2 to 3 sets of 8 to 15 repetitions.

BOX JUMP
Instructions:
1. Stand in front of a box or sturdy bench.
2. Use both legs to explosively jump onto the box, raising your
arms overhead. 3. Jump back down to
the starting position, bending your knees slightly as you land.
4. Do 2 to 4 sets of 8 to 15 repetitions.
 INDIVIDUAL SPORTS (GOLF)

Golf is a motor skill, like karate, dancing, swimming or playing a musical instrument. It’s a
process that is learned and then relearned over time, not a problem that can be solved in a few
easy lessons. I use the seven essential skills of golf to help my students build a solid game by
focusing on strong fundamentals that fit their physique.

FUNDAMENTAL SKILLS/BASIC SKILLS OF GOLF

1. PRE SWING FUNDAMENTALS - GRIP, AIM AND SETUP

Grip – Most golfers have never held a golf club properly. To get your grip right, hold the club in
your fingers, not in your palm.

Aim – Most golfers don’t line up to their target so they try to correct the ball path through their
swing. Learn to line up right by placing two golf clubs on the ground about 18 inches apart,
pointing them at your target. Keep your swing between those two clubs.

Setup – Soften your knees and focus on hinging forward from the hips with your weight on the
balls of your feet to get a good athletic position. Most people act like they are sitting in a chair,
squatting down too much with their knees. This keeps your weight on your heels not on the ball
of your feet.
2. CLUB FACE CONTROL
Accuracy is a combination of aim and clubface control. But even if your aim is correct, the ball
will not hit the target if your clubface is pointed in the wrong direction on impact. Focus on
squaring up the clubface on impact to improve your accuracy.

3. STRIKE, DON’T SCOOP

Golfers must understand how to get the ball up in the air very early in their game, but most don’t
understand what impact should look like. Most golfers try to lift the ball up in the air. Their
hands are behind the club head at impact and they subconsciously think they have to help the
ball get up in the air by scooping it.

4. SWING PLANE
Keeping the club on the same plane throughout the swing will help you straighten out your shot.
It’s a tough concept to write about so here’s a link to Mike Bender’s video on the subject to help
you visualize this.

5. PIVOT
On the backswing the entire pivot happens above the waist as you get your left shoulder behind
the ball on your backswing. The lower body remains quiet. On the downswing the opposite
happens as you engage your legs and hips to create a strong impact and finish position.

6. EFFORTLESS POWER, NOT POWERLESS EFFORT

To create powerful club head speed, the club head must swing faster than the club end, like a
pendulum, or Ginger Rogers dancing with Fred Astaire. Many people want to yank and kill the
ball, which makes the handle go faster than the club head. Think about this one much more like
a dance.

7. WIDTH IN YOUR GOLF SWING

Keep the same distance between your hands and your body when you’re at the top of your
swing that you have between your hands and your sternum in your set up. Don’t collapse your
arms toward your body at the top of your swing. If you do, you’ll have to zig-zag your way back
down to the ball. That’s bad.

TERMINOLOGIES
Birdie: Completing the hole in one less stroke than the par.
Bogey: Completing the hole in one more stroke than the par.
Double Bogey: Completing the hole in two more strokes than the par (catch the
trend?).
Eagle: Completing the hole in two fewer strokes than the par.
Fairway: The stretch of shorter grass that directs you to the hole (it’s where you want to
be)
Fore: What golfers yell (hopefully loudly) when they hit a bad shot to alert the golfers in
the area where their ball is headed. Generally translated as “duck and cover.”
Green: The area of finely trimmed grass at the end of each hole (it’s where you want to
end up).
Hazards: The crap golf course architects put in your way like water, sand traps, and tall
grass.
Hole-in-One: Hitting it in the hole on your first shot; a moment a golfer, nor their bar tab,
will ever forget. Note: any golfer achieving this feat is expected to buy all patrons of the
19th hole a drink upon finishing the round.
Hook: A golf shot that moves severely right to left for right-handed hitters and
the opposite way for lefties, not to be confused with Peter Pan’s nemesis.
Lie: The way the ball has come to rest on the ground. The ball may on a “good
lie” in short grass on the fairway or a “bad lie” in deep grass in the rough. You
may have a sidehill lie, where the ball is either above or below your feet.
Mulligan: An unofficial “re-do” or “re-hit” that is undoubtedly a golfer’s best friend.
Out of Bounds: Golf’s point of no return; white stakes designate an area that is out of
play for golfers.
Par: The number of strokes the powers that be determined a golfer should take to
complete the hole.
Pin or Flag: The object used on the greens to give you hope
Ranger: The woman or man who drives around in the cart monitoring the speed of play.
You do not want to be visited by the ranger, that means you are a slowpoke which will
not win you fans on the golf course.
Rough: The areas of longer grass that line the fairway (it’s where you don’t want to be).
Sand Trap: The sand-filled pits of despair that line fairways and guard the greens. Slang
for bunker.
Slice: A golf shot that moves severely left to right for right-handed hitters and the
opposite way for left, which also happens to be the most common shot shape in golf.
Starter: The woman or man stationed at the first tee who makes sure you tee off on
time.
Stroke: What you have when you miss a short putt; just kidding, refers to the act of
making a swing.
Tee Box: The designated area that marks the beginning of each hole (It’s where you
tee off from).
The Beach: Another name for the bunker/sand trap. Pass the sunscreen.
Three-Putt: When it takes you three putts to get your golf ball in the hole; also the
quickest way your putter earns a trip to the time-out closet.

EQUIPMENT/MATERIALS
A game of golf certainly requires more than just a club and ball. The following are just a
few of the equipment required - not just to protect the course and aid your game, but
also to ensure an overall improved game experience for all the players involved.

Golf clubs. Consisting of a shaft, a grip, and a club head, clubs are used to
propel balls towards the holes on a golf course. A typical set of golf clubs usually
come in a bag of 14, with a variety of woods, irons, wedges, and putters. Each
type of golf club is designed specifically to provide different degrees of
trajectories and distances.
Golf balls. Fashioned from synthetic materials, golf balls usually have a dimple pattern
on their surface. This pattern promotes better aerodynamics, helping to facilitate a ball’s
spin and elevation when it is hit.

Tees. Commonly made with wood or plastic, tees are stuck in the ground in order
to elevate a ball’s position, making it easier for the player to hit it. It is made up of a
pointed bottom that is driven into the ground, and a head for balls to be placed on.
Tees are only allowed when players are making the first stroke of each hole.

Ball markers. Under various circumstances, golf balls may be lifted from their
positions on the green. However, their exact spots must be marked accurately
in order to ensure fairness. These markers are usually a thin, circular object
made from either metal or plastic. They may also be substituted by any other
small object, such as a coin.

Ball mark repair tool. Also referred to as a pitchfork or divot tool, these
items are used to fix any marks or minor damage that has been made by a
ball. A player usually uses this tool to lightly push surrounding parts of the
turf into the recess made, in order to aid quicker growth of grass in the
area. They should end of the mending process by smoothing the surface
with the flat bottom of a putter.

Gloves. Gloves help players to achieve better grip and more controlled swings, as
well as reduce chances of skin abrasions. They are usually worn on the golfer’s
non-dominant hand, though one may wear them on both sides too.

Shoes. Golf shoes often have spikes on their bottom surfaces. These are
made from either metal or plastic, and help with balance, especially when
the ground is wet. Some courses prohibit the use of metal spikes, as they
can cause serious damage to the turf.

GROUND RULES/ MECHANICS OF THE GAME

 You must play the golf ball where it lies, unless there is a rule that allows you to
move it.
 The golf course may not be changed to gain an advantage, unless there is a rule
that allows for a specific change.
 If your ball is in a bunker or water hazard, your golf club cannot touch the ground
or water prior to your actual swing. If it does, you must take a penalty stroke.
  If you accidentally play the wrong golf ball (oops!), you get a two stroke penalty.
 On the green, you may mark and lift your ball to clean it or get it out of another
golfer's way.
 When putting the ball must not hit the flag. If the golf ball does hit the flag, it is a
two stroke penalty.
 If you loose the ball in a water hazard, you can drop the ball behind the hazard
and in line with the golf hole. You must take a penalty stroke.
 If you loose the ball out of bounds, you can take a penalty stroke and then replay
the shot.
 If your ball is unplayable, you may take a penalty stroke and then drop the golf
ball behind where the ball was and in line with the hole or drop the golf ball within
two club lengths.
 You are allowed a maximum of 14 clubs in your golf bag.
 Golfers must tee off behind and between the tee markers. Never in front of the
tee markers.

Spirit of officiating. Participants in an event are keenly conscious of the spirit in which it is
conducted. There is no more certain way to hurt the reputation of a tournament than by lack
luster management. It may be difficult and unpleasant to be precise in enforcement of Rules, but
it is a rare golfer who does not prefer to compete in a well-run event. Authority should be
exercised for the sole purpose of helping to ensure that an event will be fairly played under
sporting conditions.

Officiating guidelines
 Know the Rule involved.
 Resolve questions of fact.
 If in doubt, get help.
 Be kind and non-confrontational.
 Try not to let things drag out.

When to tell players of a violation

 Intervene immediately to prevent a violation.
 Intervene immediately to stop a violation from getting worse.
 If a violation can’t get worse inform the player before the next stroke.

Day of event
 Review GAP Hard Card for conditions and policies.
 Review notices emailed prior to tournament.
 Be familiar with venue, anticipated conditions, format and Rules of Golf.

BENEFITS OF SPORTS
1. Good Exercise. First and foremost, golf is good exercise. Not only do you spend a
lot of time on your feet, but you also do a lot of walking. In fact, most courses will have
you walking around 4 miles by the end, so you'll certainly get in your daily step goals.

2. Be in the Great Outdoors. When you play a round of golf, you'll spend that time
outside. That means bringing plenty of sunscreen, but it also means you'll get the
benefits that come with spending time outside. Some benefits of being outdoors include:

Sleep better, Lower blood pressure, Decreased depression, Boost creative

thinking, Less anxiety and Being in a beautiful location where you can take in
nature like it's art certainly doesn't hurt, either!

3. Make New Friends. While there's nothing wrong with playing golf with a friend,
another benefit of playing golf is that you can make new friends. One of the easiest
ways to do that is to head to the course alone. Let the clubhouse know you're willing to
join others, and they'll be more than happy to set you up with other willing groups.
Before you know it, you'll be heading out for a celebratory drink with a new friend or two.

4. Challenge Yourself. Unlike many team sports, golf is personal. Most of the time, you
play against yourself to try to beat your own previous record. This makes it a lot of fun to
work hard and try to do better than the last time you played. Fortunately, there are many
things you can do to improve your game, so you can keep learning and improving. As
you get better, you can set new goals for yourself to knock more and more strokes off
your score.

5. Build Character. Part of the challenge of golf is that it can be frustrating at times.
However, we see this as an opportunity to build character. When you miss a putt or land
in the sand trap for the third time, you have a choice to make. You can get upset which
will likely make your game even worse, or you can take a deep breath and recognize
that sometimes, life doesn't go as planned. In those quiet moments out on the course,
you also have the chance to see the bigger picture. Maybe you don't need to get so
upset when your children make a mess in your home office or when your secretary
forgets to make you copies.
6. Whole Family Activity. Speaking of your kids, why not bring them along on your
next golf outing? If they're old enough, they can get exercise with you by walking the
course. If they're too young, then you can take a golf cart to help them out. You can get
golf clubs in every size, shape, and color, so there's no reason to limit your kids' golf
experiences to the putt-putt course. Let your whole family benefit from golfing and bond
in the process.

7. Improve Business Relationships. The best place to make that new business deal
may be the golf course. Why? Simple. Golf is a game played by many businessmen. It
should be no surprise since it's a great way to exercise and get out of the office for a
while. If you're looking to improve your career, it might be time to take up golfing. There
are a few ways you can use golf to improve your business relationships

8. Relaxation. We briefly mentioned that being outdoors can help you ease anxiety, but
this needs repeating as the game itself can also help you relax. This is particularly true if
you're playing by yourself. When it's just you, your club, and the ball, it's easy to allow
the rest of your problems slip away. You can focus only on the problem at hand, which
is getting that ball into the hole. Sometimes, it's taking that time away from your
problems in the office or at home that allows you to put things into perspective. Then,
you can return with a refreshed mind and renewed resolve to calmly resolve problems.

9. Better Health. All of these things put together will help you improve your health out
on the golf course. The exercise you'll get and the time spent outside are both huge
parts of it, but even improved relationships have a positive impact on your health. One
other specific way golf improves your health is by allowing you to get the sunlight
needed to get enough vitamin D. This essential vitamin is made in your body but is
triggered by exposure to sunlight. Getting enough vitamin D may help you:

Lower your risk of cancer, Boost your immune system and Help body absorb
calcium to prevent bone loss

TEAMSPORTS(TENNIS)
 Tennis is a racket sport that is played either individually against a single opponent
(singles) or between two teams of two players each (doubles). Each player uses a
tennis racket that is strung with cord to strike a hollow rubber ball covered with felt over
or around a net and into the opponent's court. The object of the game is to manoeuvre
the ball in such a way that the opponent is not able to play a valid return. The player
who is unable to return the ball validly will not gain a point, while the opposite player will.
[1][2]

Tennis is an Olympic sport and is played at all levels of society and at all ages. The
sport can be played by anyone who can hold a racket, including wheelchair users. The
modern game of tennis originated in Birmingham, England, in the late 19th century as
lawn tennis. It had close connections both to various field (lawn) games such as
croquet and bowls as well as to the older racket sport today called real tennis.

FUNDAMENTAL SKILLS/ BASIC SKILLS

For anyone who wants to start playing tennis, it’s important to know all
the different ways you can hit the ball over the net! It’s important to know the basic
tennis strokes because this is the foundation of your on-court game. How you’re able to
generate power and hone in your accuracy is going to play a huge role in how practice
or a match will go serve.

Table tennis forehand drive

 A forehand or forehand drive is often the first and most fundamental skill that a table
tennis player learns This swing occurs when the ball is coming to the side of the body
that is holding the paddle.

Table Tennis Backhand Drive

A backhand or backhand drive is the second most fundamental skill that a table tennis
player must learn. This swing occur when the ball is heading towards the side of the
player’s body that is not holding the paddle.

Table tennis Serving

A table tennis serve consists of hitting the ball from your hand, bouncing it once on your
side of the table and onto any part of your opponent’s side

Pushes
Forehand and backhanded pushes are used for returning short balls. A short ball means
that the opponent hits the ball and it lands on your side very close to the net.

Flicks
Forehand and backhand flicks are used to aggressively return an opponent’s ball that
has spin on it. Like push this often happens when the ball is closed to the net. Unlike a
push where a player brushes the bottom of the ball to get it back over, the flick uses the
quick motion of the wrist and elbow to get the ball right back over the net.

Spinning the ball

There are four major types of spins when playing table tennis. First there is topspin
which occurs when your paddle swings from low to high. Next backspin comes from
swinging your paddle high to low. Spin is very important offensively and defensively
because it makes it difficult for your opponent to read your next move.

Footwork
Tennis is a game that basically requires constant movement from the time the ball is
served until the point is won. Learning the basics of footwork such as the split-step and
side shuffle will help you get around efficiently on the court without wasting time or
energy.

TERMINOLOGIES
Ace - a serve that is a winner without the receiving tennis player able to return the ball.
Ad court - the part of the tennis court that is to the left of the tennis players
Advantage - when a tennis player needs one more point to win the game after the
score was deuce.
Backhand - a way to swing the tennis racquet where the player hits the ball with a
swing that comes across the body.
Backspin - spin of a tennis ball that causes the ball to slow down and/or bounce low.
Backswing - the motion of a swing that moves the racquet into position to swing
forward and strike the ball.
Chop - a tennis shot with extreme backspin. Meant to stop the ball where it lands.
Counterpuncher - another name for a player who is a defensive baseliner.
Court - the area where a tennis game is played
Crosscourt - hitting the tennis ball diagonally into the opponent's court
Deep - refers to a shot that bounces near the baseline verses near the net
Deuce - when the score in a game is 40 to 40.
Deuce court - the right side of the court
Double Fault - two missed serves in a row. The server will lose the point.
Drop volley - a drop shot from a volley
Fault - a service that is not in play.
First Service - the first of the two serves of a tennis ball a player is allowed.
Generallythe server will try a more difficult serve on the first service.
Flat - a shot with little to no spin
Foot fault - when the server steps over the baseline while making a serve.
Forehand - a tennis swing where the player hits the tennis ball from behind their body.
Often the forehand is the players best stroke.
Game point - one point away to win the tennis game.
Grand Slam - any one of the four most prestigious tennis tournaments including the
Australian Open, the French Open, Wimbledon and the U.S. Open.
Groundstroke - a forehand or backhand shot made after the tennis ball bounces once
on the court
Head - the top part of the racket that has the strings and is meant to hit the ball.
Hold - when the server wins the tennis game.
I-formation - a formation in doubles where the both players stand on the same side of
the court prior to starting the point.
Jamming - to hit the tennis ball straight to the opponent's body not allowing them to
extend the racquet to hit the ball well.
Kick serve - a serve with a lot of spin causing the ball to bounce high
Let - when the tennis ball from a service touches the net but still lands within the service
box. The server gets another try as this does not count as a fault.
Out - any tennis ball that lands outside the area of play.
Passing shot - when the tennis ball is hit such that it passes by the opponent at the net
without them being able to hit the ball.
Poaching - an aggressive strategy in doubles where the tennis player at net attempts to
volley a shot hit to their partner on the baseline.
Serve - starts the point by the server hitting the tennis ball into the opponents half of the
court
Serve and volley - a tennis strategy where the player serves and then charges forward
to the net for a volley off of the return.
Spin - rotation of the tennis ball as it moves through the air. Skilled tennis players can
control the spin and, therefore, the ball's trajectory and bounce
Volley - a shot where the ball is hit by the player's racquet before the ball hits the
ground.
Winner - an outstanding tennis shot that cannot be returned by the opponent.
 GROUND RULES/ MECHANICS OF THE GAME

Racket
Rackets can be made of many alloys or wood. There are no restrictions
on the size or materials used in making a racket. It has an oval head
and a gradually widening throat that connects the narrow handle with
the head of the racket.

The head of the racket is tightly woven with strings which are made of
various materials like nylon, gut or synthetic gut. The handles are
covered with leather or nylon for a better grip.

Ball
As per ITF rules, Tennis balls are yellow colored spherical balls, with a
diameter between 2.5 and 2.625 inches. They weigh between 2 and
21/16 oz. Pressurized rubber is used to make semi spherical half
shells. They are then joined with compressed air between them.

Net

A rectangular net is used to separate the two sides of a Tennis

court. The net should cover the space between the two net posts.
The net is woven in such a way that it does not allow the Tennis
ball to pass through. It is usually tied in about 3 feet above the
ground at the centre.
Wrist bands
Wrist bands are worn around wrists to prevent sweat from wetting the
players’ palm or the racket. A wet grip might not be strong.

Head band
Headbands are used to absorb sweat. They also tie the player's hair away
from their face. Any tight cap made of absorbent material can also be used
instead of a head band.

Dress
Men wear T-Shirts or shirts made of materials like polyester that do
not absorb sweat and keeps the player cool. They wear shorts that
do not cover their knees.

GROUND RULES/ MECHANICS OF THE GAME

● The game starts with a coin toss to determine which player must serve first and
which side they want to serve from.
● The server must then serve each point from alternative sides on the baseline. At
no point must the server’s feet move in front of the baseline on the court prior to
hitting their serve.
● If the server fails to get their first serve in they may take advantage of a second
serve. If they again fail to get their second serve then a double fault will be called
and the point lost.
● The receiver may stand where they wish upon receipt of the serve. If the ball is
struck without the serve bounce then the server will receive the point.
 ● Once a serve has been made the amount of shots between the players can be
unlimited. The point is won by hitting the ball so the opponent fails to return it in
the scoring areas.
● Points are awarded in scores of 15, 30 and 40. 15 represents 1 point, 30 = 2 and
40 = 3. You need 4 points to win a game. If a game lands on 40-40 it’s known as
deuce. From deuce a player needs to win 2 consecutive points to win the game.
After winning one point from deuce they player is on advantage. If the player
wins the next point they win the game, if they lose it goes back to deuce.
● To win the set a player must win 6 games by 2 or more. The opening sets will go
to a tie break if its ends up 6-6 where players play first to 7 points. The final set
will not have a tie break and requires players to win by two games with no limits.
● If a player touches the net, distracts his opponent or impedes in any way then
they automatically lose the point.
● The ball can hit any part of the line for the point to be called in, outside the line
and the ball is out.
● The balls in a tennis match are changed for new balls every 6 games
● A player loses a point if they fail to return the ball in either the correct areas on
the court, hits the net and doesn’t go into opponent’s area or fails to return the
ball before it bounces twice in their
half.https://www.rulesofsport.com/sports/tennis.html#:~:text=The%20game
%20starts,in%20their%20half

RULES OF OFFICIALS/ OFFICIATING GAMES

LINE UMPIRES
Line Umpires get to call the shots – literally – at all levels of tournaments.
It might appear simple, but the best Line Umpires need to be able to concentrate for
long periods of time, be team players, and (of course) require excellent eyesight. As
well as calling the lines, they act as an extra pair of eyes and ears for the Chair Umpire.
CHAIR UMPIRES
Aside from the players, the Chair Umpire is the most important person on court during a
match.
The Chair Umpire has enormous responsibility during a match, and is responsible for
calling the score, enforcing the rules and managing the players.

COMMUNITY OFFICIAL
Being a Community Official is a great way to get involved in tennis at the grassroots
level. They are responsible for monitoring a number of courts at a tournament or
competition. They assist and educate players, parents and coaches; and assist in the
smooth running of an event.

REFEREES
The Referee is the expert in all things rules and regulations. Referees supervise all
aspects of a tournament, from taking charge of the draws and schedules, to enforcing
the rules and making sure everything runs smoothly and in the spirit of fairness.
https://www.tennis.com.au/learn/ballkids-officials-coaches-and-volunteers/officiating/
types-of-tennis-official#:~:text=LINE%20UMPIRES,with%20the%20tournament.

BENEFITS OF SPORTS
Did you know, playing tennis just 3 hours per week can reduce your risk of
cardiovascular disease by 56%? Or, as one long term study shows, tennis players add
9.7 years to their life over sedentary individuals?
Playing tennis has a wide range of health benefits that make it an ideal physical activity
for anyone, at any age.

BENEFITS FOR YOUTH PLAYERS

Tennis is a sport for life, with many benefits beyond health and physical activity.
● Promotes teamwork
 ● Social skills and sportsmanship
● Coordination, agility and balance
● Strategic thinking and problem solving
● Self-confidence

BENEFITS FOR ADULTS & SENIORS

Anyone at any age can learn tennis and enjoy incredible benefits.
● Stronger bones
● Reduces stress
● Cardiovascular fitness
● Weight loss
● New relationships within communities

Tennis can be played as a sport or as a recreational activity with friends and family.
Either way, playing tennis is a good sport to maintain your health, fitness, strength and
agility. It has been calculated that an hour-long game of singles tennis burns around
600 calories for men and 420 calories for women.

In addition to the fitness and physical health benefits, tennis also provides numerous
social and mental health benefits as well.

Health benefits of tennis

Tennis can be a great workout and lots of fun. Playing tennis has many health benefits
including:

● increasing aerobic capacities

● lowering resting heart rate and blood pressure
● improving metabolic function
● increasing bone density
● lowering body fat
 ● improving muscle tone, strength and flexibility
● increasing reaction times

Other benefits of tennis

As well as being a great physical workout, tennis is also:

● a non-impact sport
● a great way to meet people and spend time with friends
● suitable for all ages and skill levels. Whatever your level, you can find someone
of a similar ability to play with
● helpful to reduce stress
● not dependent on youth or strength – you can play for a lifetime or start the game
at any age
● played all over Australia and through many parts of the world