HYPE Sports

STUDENT'S COPY
PLEASE DO NOT DUPLICATE.

GOLDEN CRONICA PUBLISHING INC.
STUDENT'S COPY
STUDENT'S COPY
STUDENT'S COPY
PREFACE
This SMART H.Y.P.E. (Healthy Youth in Physical Education) Sports
is Life! for Senior High School features a specialized skill-based approach which
primary emphasis is to provide learning experiences and activities that can enhance
student’s abilities and skills in sports. The instructions and lessons in this textbook
promote and improve the health, fitness, and well-being of the students.
This textbook consists of two units for individual and dual sports and another
two units for team sports. Each unit aims to educate students with fundamental
information on the sports of Track and Field, Table Tennis, Volleyball, and Football.
Each of the four units is divided into four lessons and includes the history of the
sport; equipment used; rules and regulations; mechanics and management of the
sport; suggested warm-up and cool-down activities; drill exercises to practice; and
some common sport injuries, their prevention and first aid management.
iii
STUDENT'S COPY
ACKNOWLEDGMENT
We, the authors of the SMART H.Y.P.E. (Healthy Youth in Physical
Education) Sports is Life! textbook, would like to take this opportunity to warmly
thank the important people who helped in shaping this textbook.
To Golden Cronica Publishing, Inc., for opening the avenue to produce this
textbook;
To our colleagues at the University of Santo Tomas (UST) whose feedback

and insights are deeply appreciated and helped us to do better; and
To the special people in our lives, for their endless outpouring of support
and enthusiasm as we went through the whole process of completing this textbook.
THE AUTHORS
iv
STUDENT'S COPY
TABLE OF CONTENTS
Content Page
Preface---------------------------------------------------------------------------------------iii
Acknowledgement------------------------------------------------------------------------ iv
UNIT 1 INDIVIDUAL AND DUAL SPORTS

TRACK AND FIELD------------------------------------------------------------1
Lesson 1: Sprint Events 4

Lesson 2: Running Events 15
Lesson 3: Throwing Events 22
Lesson 4: Jumping Events 29
UNIT 2 TABLE TENNIS----------------------------------------------------------------35

Lesson 1: Introduction to Table Tennis 36
Lesson 2: Table Tennis Terms, Rules and Regulations 40
Lesson 3: Table Tennis Skills and Techniques 47
Lesson 4: Exercises and Management of Injuries 52
UNIT 3 VOLLEYBALL ----------------------------------------------------------------57

Lesson 1: Volleyball - An Overview 58
Lesson 2: Volleyball Terminologies 65
Lesson 3: Exercises and Proper Skills Execution 69
Lesson 4: Managing a Volleyball Match 75
UNIT 4 FOOTBALL---------------------------------------------------------------------79
Lesson 1: Introduction to Football 80
Lesson 2: Basic Skills Used in Football 85
Lesson 3: The Laws of the Game 95
Bibliography---------------------------------------------------------------------108
v
STUDENT'S COPY
STUDENT'S COPY
INDIVIDUAL AND DUAL SPORTS

TRACK AND FIELD
At the end of this unit, the students should be able to:

• learn the different track and field events;
• learn the different drills that are applicable to every event;
• execute correctly the different skills applied in track and field events;
• know the different dimensions and equipment used in track and field;
and
• apply the basic techniques in playing the different events in track and
field.
1
STUDENT'S COPY
HISTORICAL BACKGROUND OF TRACK AND FIELD
The roots of track and field, or athletics, may be traced back to the first ancient
Olympic Games, held in 776 B.C. in the valley of Olympia on the southwestern
coast of the Greek peninsula. The only event in those Games – the “stadion” – was
a sprinting race of approximately 200 meters, or the length of the ancient Olympic
stadium. The ancient Olympic Games, held every four years, eventually grew to
include other athletics events such as the discus, javelin, and the long jump.
After the end of the ancient Olympic Games in 393 A.D., athletics
competitions were rarely contested. Track and field events were revived sporadically
in England between the 12th century and the 19th century. Cambridge and Oxford
University contested the first university track meet in 1864, and in 1873 the first
collegiate races in the U.S. were held. The International Amateur Athletic Federation
(IAAF), the international governing body of the sport, was founded in 1912, and in
2001 the name of the organization was changed to the International Association of
Athletic Federations.
Track and field events are divided into three broad categories – track events,
field events, and combined events. Track events are running events classified into
different distances as follows:
1. sprinting distance – 100m dash, 200m dash, and 400m dash
2. middle distance – 800m, 1500 m, and 3000 m
3. long distance events – 5000m and 10000 m
4. relay events – 4 x 100m, 4 x 200m, and 4 x 400m
5. hurdles – 100m, 110m and 400m hurdles, and 3000 m steeplechase
Field events are composed of the following:

1. throwing events – shot put, discus, javelin, and hammer throw
2. jumping events – long jump, triple jump, high jump and pole vault
Combined events are women’s heptathlon with seven events and men’s
decathlon with nine events which are all composed of mixed events on field and
track.
.
FACILITIES AND EQUIPMENT
The Stadium
To host an official competition, a stadium must have a 400-meter track
divided into six or eight lanes, areas for the jumping and throwing events, and a
water jump for the steeplechase event. Races are always ran counter-clockwise.
2
STUDENT'S COPY
The Equipment
1. Measuring Tape 3. Camera
In the long jump, triple jump, A camera films the runners
and throwing events, the judges as they cross the finish line. It is
measure distances in meters and connected to an electronic timer.
centimeters with the help of a steel
measuring tape. High
jumps are calculated
using measurements
already marked on
the supports holding
the bar.
2. Timer 4. Starting Blocks

Officials use an electronic This metal device helps
timer, which is set off by a starter athletes push off at the start of a race
pistol or other and keeps their feet from slipping.
starting device. The blocks are also used to detect if
Stopwatches an athlete starts before the gun goes
are also used off.
to time races
and determine
records.
3
STUDENT'S COPY
SPRINT EVENTS
At the end of the lesson, the students should be able to:
• understand the different distances in sprinting events;
• learn the different stretching exercises and drills of sprinting; and
• execute the techniques of sprinting properly.
Sprinting is short-distance running in which the athlete tries to maintain

full speed throughout the whole race. The two basic sprint races are the 100-meter
and 200-meter events. The other events are the 400-meter, 110-meter hurdle, and
400-meter hurdle. All sprinting events must start in the crouch position with or
without starting blocks.
4
STUDENT'S COPY
THE CROUCH POSITION
At the starting line, place your non-dominant

foot about one and a half feet away from the
starting line. Place your dominant foot just
below your non-dominant foot (rear foot)
about one foot away.
On
your
mark! Kneel on your dominant knee on the ground
with your non-dominant leg bent. Place your
hands before the line more than a shoulder-
width apart, with fingers together, in a V
shape. Make sure to align your shoulders
on the line. Your head must be relaxed and
facing the ground.
Raise your butt slightly higher than the

shoulder, with fingers still touching the
Set! ground. Keep your head relaxed and look
straight on the ground. Listen carefully for
the gunshot.
After the gunshot, make a powerful push

with your dominant foot. Pump your arms
Go! forward and backward powerfully. Keep
your upper body lower to accelerate force.
Keep sprinting but relaxed.
On your mark! Set! Go! Accelaration
5
STUDENT'S COPY
GOLDEN
PROPER RUNNING CRONICA PUBLISHING INC.
POSITION
In running, especially in sprinting events, athletes must maintain the proper
and correct running position. Below is an illustration of the proper running form.
Arms and
Hands
Bend your
arms at about
Legs
90 degrees.
Open your Make sure to
hands to avoid lift your legs
muscle tension. all throughout
Swing your extending your
arms forward leg forward.
at about eye Avoid butt
level and kick.
swing extended
Foot Strike
backward to
generate force. Strike the
ground with
Head the ball of
Make sure your foot first.
to relax your Don’t land
head. Avoid with your heel
pumping when you are
your head sprinting to
forward and avoid injuries
back. Chin up. in your ankle,
Look forward. knees and
Concentrate. back.
Shoulder and
Torso
Relax your
shoulders. No
swinging from
side to side.
Torso must
bend forward
to lessen the
impact and
weight on your
toes.
6
STUDENT'S COPY
THE 100-METERGOLDEN CRONICA PUBLISHING INC.
SPRINT EVENT
The Race – The 100-meter sprint event is a test of pure speed over a
straight distance. The eight runners with the best times in the qualifying heats or
preliminary races run in the final event. The fastest athletes get to run in the center
lanes.
This event has become the star event of the Olympics, with the winners
of the men’s and women’s races recognized as the fastest human beings in the
world.
Sprinter Shoes – The shoes are lightweight,
with up to 11 cleats on the front of the sole to help
grip the track. The soles do not have heels, because
the runners’ heels never touch the ground – doing so
would slow them down.
THE 200-METER AND 400-METER SPRINT EVENTS

Both the 200-meter and 400- meter events are classified as long sprints.
Both male and female athletes start out fast and use long strides. Runners start
in staggered positions along the track, with those toward the inside lanes starting
farther back. This ensures that the distance is equal for all runners. During the race,
runners must remain in their assigned lanes.
The 200m and 400m sprint event require more strength and agility than
the 100m event. Because the races start on the curved part of the track, runners are
forced into a leaning position. This increases the risk of injury. It is impossible for
athletes to maintain their maximum speed all the way to the finish line. They must
concentrate on keeping their speed constant.
7
STUDENT'S COPY
SPRINT HURDLES
The 100-meter, 110-meter, and 400-meter hurdle events are races in
which athletes alternate between sprinting and jumping over obstacles, called
hurdles. There are 10 hurdles in a race. Runners can touch or knock down hurdles
accidentally without penalty, but are disqualified if they deliberately knock one
down or put a leg or foot outside the hurdle. The hurdles are made of metal and
wood. A counterweight at the base keeps it from falling over too easily. The men’s
hurdles are slightly higher than the women’s.
In the 110m sprint hurdle race, the hurdles are placed close together. Runners
must take three strides between each jump. When they jump, they barely clear the
hurdle, maintaining their stride so they won’t lose time. In the 400m, hurdles are
lower and placed farther apart at 35m, so the runner must take 13 to 17 strides
between jumps.
The Shoes
Shoes worn
for hurdles look like
sprinters’ shoes but
the cleats in the front
are shorter so that
they don’t get caught
on the hurdle. The
heels are reinforced
to absorb the shock
of landing.
8
STUDENT'S COPY
Hurdle Technique
1. Start
The runner starts in a crouch position but
must accelerate sooner in order to get ready to jump
the first hurdle.
2. Approach
Count eight steps from the first step of the
start. Make sure to focus your attention on the hurdle.
3. Take off
At the count of eight, take off with your non-
dominant foot (take off foot) and fully extent your
dominant foot (lead leg/foot) horizontally forward,
over the hurdle.
4. Flight
Tip your body forward, extending your arm
(opposite of your lead leg) and lead leg over the
hurdle. Knee of your trail leg must be kept high as
it pulls through. Lead leg must be brought down
quickly after clearing the hurdle.
5. Landing
Land on the ball of your foot and take an
aggressive long stride of your trail leg. In order to
minimize the loss of speed when you hit the ground,
keep your body leaning forward and leg straight.
6. Final sprint
In the final sprint, the runner speeds toward
the finish line the same way runners do in a 100 m
sprint.
9
STUDENT'S COPY
RELAYS
Relay teams are made up of four athletes, who each take a turn running as
quickly as possible while carrying a baton. Eight teams compete in the final event.
In a relay race it is the baton, and not the runner, which is timed. The baton must
be passed quickly and carefully – if it is dropped, the runner must pick it up before
continuing. There are two kinds of relay events: the 4 x 100-meter and the 4 x
400-meter relays.
Relay Techniques
In both relays, the first runner is usually known for his quick start, while the
athlete known for a strong finish is the last runner. In the 4 x 100m, team members
must remain in their lanes so they don’t get in the way of the other runners. In the 4
x 400m, the speed is slower and passing the baton less risky. Only the first lap and
the first turn of the second lap are run in lanes.
(n.d.). Retrieved from http://www.telegraph.co.uk/
Passing Zones
1.) 4 x 100m relay – In the run-up zone, the receiver takes 6 to 8 strides,beginning
when the passer has crossed the marker placed 6 to 9m before the run-up zone.
In the passing zone, the passer shouts to the receiver that he is about to pass the
baton to him, then puts it into his hand. The receiver continues running without
looking at the baton or changing stride. This is called a “blind pass”.
10
STUDENT'S COPY
2.) 4 x 400m relay – In this race, the team mates
watch each other during the exchange of the baton.
Because this is a longer event, the passer is more
tired and his speed may vary. This makes a “blind
pass” too risky.
(n.d.). Retrieved from https://www.pinterest.com/

pin/478085316668415953/
PERFORMANCE TASKS FOR SPRINT
Task 1 – Dynamic Warm-up

Divide the class into four groups and ask them to line-up in four columns.
Measure ten meters between each student. Place four cones/markers aligned to each
student. Follow the warm up sequence below. (This dynamic warm-up is a general
warm-up. It is applicable to all events.)
Follow this warm-up sequence:

1.) Jog 3 mins 6.) Russian march 2 reps
2.) Skips 2 reps 7.) High knees 2 reps
3.) Long skips 2 reps 8.) Legs swing-up 1 rep
4.) High skips 1 reps 9.) Carioca 1 rep
5.) But kicks 2 rep
Note: These drills are basic drills to improve agility and leg power. Make it sure
to maintain body coordination and always observe proper arm swing during
the entire warm up.
11
STUDENT'S COPY
Task 2 – Sprint Workout
Practice start and sprints 10-30meters, 5 to 10 reps until you master the
proper start. Get a partner to give the sprint start command.
Sprinting Health and Safety
• Warm-up correctly before starting to sprint.
• Ensure that the running area is flat, dry and not slippery.
• Start to turn your body around just before you reach the cones to
avoid twisting your knees.
• Drink water to avoid dehydration.
Task 3 – Crouch Test

Get a partner, for this task use a timer. Together with your partner follow
the instruction given below. Good luck!
Let’s start!
• Make a line on the ground;assume that it is a starting line.
• Perform the basic stance of sprinting.
• Your partner will evaluate and check your position.
• Using an evaluation sheet below your partner will rate your
performance.
• Rate honestly!
Fill-out the Sprint Evaluation Form below.
SPRINT EVALUATION FORM

Name Remarks
Sprint start Correct Incorrect
Feet are one foot away from the starting line.
Fingers are in v-shaped and just below the line.
Shoulders are aligned on the line.
Head are relaxed
Raise butt on the go!
Rating:
GOOD VERY GOOD EXCELLENT
Correctly executed 3-4 Correctly executed Perfectly executed
basic stance 4-5 basic stance basic stance
12
STUDENT'S COPY
PERFORMANCEGOLDEN CRONICA
TASKS FOR PUBLISHING INC.
HURDLING
Task 1 – Dynamic Warm-up
(Refer to Performance Task 1)
Task 2 – Hurdle Drills

Set-up or line-up 5-8 hurdles about one foot away from each other. Set
up height on its lowest level. Perform all drills with proper posture and body
coordination.
Perform all drills, 4 sets (2 sets slow, 2 sets quick). Rest in between sets is 20 secs.
Alternately Alternately walk One leg hurdle Walk over hurdle.
swing legs over side over hurdles. walk.
hurdles.
Swing your Walk over Walk over Walk over the

legs alternately the side of the the side of the hurdles. Bend
over the side hurdles. Bend hurdles. Bend your knee and
of the hurdle. your knee and your knee and point your toe
Keep your body point your toe point your toe upwards. Keep
straight and upwards. Keep upwards. Keep your body upright
maintain proper your body your body and maintain
arm swing. straight and upright and proper arm swing.
maintain proper maintain proper
arm swing. arm swing.
Task 3 – First Take-off

Set-up 1 hurdle and practice your hurdle take-off. Start in a crouch position
and practice the eight steps approach. Keep practicing until you get your rhythm.
Be brave!
13
STUDENT'S COPY
PERFORMANCE TASKS FOR RELAY
Task 1 – Baton Pass

Divide the class into groups with four members each. Give one baton to
every team. Practice baton passing while jogging. Before passing the baton the
passer will signal the receiver (e.g., shouting “Up!”) so he/she could receive the
baton on time. The baton will be passed or put into the open hand of the receiver
in an upward motion on the signal of the passer. If no baton is available, use any
improvised material like plastic water bottle, stick, or paper rolled up like a tube
about 30 centimeters long.
Pattern: Jog all together around the cones while passing the baton. If the
baton reaches the last receiver in front, he/she will either leave the baton on the
ground to be picked up by the first runner or he/she will hand the baton back to the
next runner up to the first runner and the whole sequence is repeated.
14
STUDENT'S COPY
RUNNING EVENTS
• differentiate running from sprinting events;
• identify and distinguish the different running events; and
• learn and practice the exercises and techniques required in distance
running, steeplechase, racewalking, and marathon.
DISTANCE RUNNING EVENTS

Middle distance and long distance running are endurance races that test
the athletes’ strength. The 800-meter and 1,500-meter events are called middle-
distance races. The 5,000-meter and 10,000-meter events are long-distance races.
Male and female runners begin with a “standing start”. Starting blocks are
not used in these races.
On your mark! Set! Go!

Runners are just standing Runners lean forward to Runners take off slow
behind the starting line. generate force. to and try to get their
rhythm.
After the first curve, runners can leave their lanes, and move toward the
inside so they have less distance to run.
15
STUDENT'S COPY
GOLDEN
Here are some pictures CRONICA
of middle PUBLISHING
- and long INC.
- distance events with different record
holders.
16
STUDENT'S COPY
Distance RunningGOLDEN
Shoes CRONICA PUBLISHING INC.
The shoes are equipped with heels for running events that are 1,500m or
longer. The athletes need to run on their heels in these races. The soles have a
maximum of 11 cleats.
Distance RunningTechniques
In the 800m and 1,500m events, some athletes try to stay in front during the
entire race, while others save their energy for the finish. In the 5,000m and 10,000m
events, runners apply other strategies, speeding up at different times and forcing
other runners to break their rhythm and tire themselves out.
STEEPLECHASE
The 3,000m steeplechase is a spectacular race, featuring 28 hurdle jumps
and 7 water jumps. Athletes are not penalized for touching the hurdles with their
hands or feet or for putting their feet in the water.
17
STUDENT'S COPY
RACEWALKING
In race walking, the athlete uses a very difficult walking technique to move
forward as rapidly as possible without running. Races are 10, 20, or 50 kilometers
long. Athletes need great strength and ability to avoid the fatigue caused by these
awkward movements.
Racewalking Shoes
Shoes are light and the soles are thin to reduce friction with the ground.
Racewalking Techniques
The racewalking athlete pushes off with his back leg and stretches the other
forward with a swing of the hip. Energetic arm movements add to the length of his
stride and maintain his balance. Before his back foot leaves the ground, the athlete
puts his other foot on the ground. Placing one foot in front of the other in a straight
line, he then uses his front leg to pull himself forward.
(n.d.). Retrieved from http://www.enquirer.com/editions/2001/06/25/tem_step_up_to_race.html
18
STUDENT'S COPY
MARATHON GOLDEN CRONICA PUBLISHING INC.
The marathon is the ultimate endurance test – covering 26.2 miles! The race
usually begins in a stadium and then continues on a road course. Heat, wind, rain,
and a challenging course (hills, for example) can add to the difficulty of the race. A
marathon is one of the few events in which amateurs compete at the same time as
the top champions.
Marathon Shoes
Marathon running shoes are lightweight and provide foot stability and shock
absorption.
Marathon Tactics and Techniques

The athletes face two main challenges – physical and mental exhaustion.
The first runner finishes the race in about two hours. Runners must conserve their
energy and drink water. Some runners form groups that move at the same pace,
while others try to outrun the competition at the slightest sign of weakness.
(n.d.). Retrieved from http://www.enquirer.com/editions/2001/06/25/tem_step_up_to_race.
19
STUDENT'S COPY
GOLDEN CRONICA
PERFORMANCE PUBLISHING
TASKS INC.
FOR MIDDLE
AND LONG DISTANCE RACE EVENTS
Task 1 – Preparation
Dynamic warm-up: Divide the class into four groups and ask them to form
four lines. Align four cones, each cone ten meters away form the student in front
of the line.
Follow this warm-up sequence:

1.) Jog 3 mins. 6.) Russian march 2 reps
5.) But kicks 2 rep
Note: These drills are basic drills to improve agility and leg power. Make
it sure to maintain body coordination and always observe proper arm swing during
the entire warm up.
20
STUDENT'S COPY
Task 2 – Chain Run
After the warm-up, group the class into five. Stick to the endurance fun workout
that follows.
Set up cones in a rectangular position. Assign a starting cone or corner.

Two groups will stay at the first cone or corner and the rest of the groups
will stay on each cone assignment.
On the command “Go!” the first group will run up to the second group, as
they reach the second group, the second group will run up to the third group, again
as they reach the third group, the third group will run up to the fourth group, and as
they reach the fourth group, the fourth group will run up to the starting cone, and as
they reach the starting cone the fifth group will run up to the first cone.
Follow the chain reaction pattern – as one group reaches the other group,
the other group runs.
The task will end if all the groups have reached their original places.
Enjoy!
21
STUDENT'S COPY
THROWING EVENTS
• describe and compare the different throwing events;
• identify the equipment required in the different throwing events; and
• learn and practice the warm-up and warm-down exercises and
techniques in discus and hammer throw.
Discus and hammer throwing events are conducted in the same area. Men
and women athletes use a spinning approach to throw the discus or the hammer
as far as possible. The winner is the one who makes the longest throw without
stepping outside of the circle before the discus or hammer lands.
DISCUS THROW HAMMER THROW
1. The athlete moves the discus back 1.The athlete swings the hammer
T
and forth in an arc, and then does a back and forth like a pendulum,
e 1½ turn rotation. then rotates it 2 or 3 times.
c 2. Pushing off one leg, he whips his 2. He spins himself around 3
h arm around and releases the discus. or 4 times, then releases the
n hammer.
i 3. Athletes need to spot a
reference point for themselves
q
while spinning so they can keep
u their balance and know where
e they are throwing.
22
STUDENT'S COPY
The hand is placed flat on the The athlete uses a leather glove with
discus, with the fingers slightly thick fingers to ensure a solid grip.
spread and gripping the edge.
G There is no need to “hold” the
discus because, as the athlete
r
spins around, centrifugal force
i keeps the discus in his hand.
p
E It is made of wood or another The head, linked to a handle by a steel

q suitable material, rimmed with wire, is made of brass or of another
u iron, and inlaid with circular solid, dense material and covered
metal plates in the center of with a thin layer of metal.
i both sides.
p
m
e
n
t
23
STUDENT'S COPY
Shoes GOLDEN CRONICA PUBLISHING INC.
Made of suede or leather, the shoes have flexible soles
with rounded edges and no cleats. This gives the shoes a better
grip on the cement surface of the throwing circle, and the
rounded edges make spinning easier.
Throwing Area
Since throws can be dangerous,
the throwing circle is partly enclosed
in a protective cage made of cord or
wire, and the angle for throws does not
exceed 40 degrees. A discus can be
thrown approximately 246 ft., a hammer
approximately 279 ft.
JAVELIN
In this event, men and women athletes throw the javelin as far as possible
into a landing area, called a fan. There is no target. The throw counts when the
javelin touches the ground tip-first, but the javelin does not have to stick into the
ground. The top eight athletes compete in the final event, with the best of their three
throws determining the winner.
The javelin may be made of metal or

wood. It must not have any moving
parts that would change its center of
Equipment gravity and make it easier to throw.
Javelins fly at a distance of more than
325 ft. at a speed of more than 60
mph.
Shoes worn for javelin are made of

light leather or nylon. The cleats
under the heel help the athlete to stop
Shoes quickly at the point of throwing the
javelin.
24
STUDENT'S COPY
Technique In order to run and throw at the right
spot every time, the athlete places
markers on the track.
1. Form a starting marker.
2. Begin the run-up, taking 10 to 12
very quick strides and accelerating to
about 23 ft. per second.
3. At the midway marker, take about
seven steps, moving into a throwing
position.
4. As you reach the stopboard, which
is a line at the end of the run-up zone,
stop running and release the javelin
in an explosive movement of the
shoulder.
6. A player must not lose his balance
nor leave the track before the javelin
lands.
Grips There are three main grip techniques.

In all of them, two fingers are placed
behind the cord grip. This ensures
that the athlete has a firm hold on the
javelin.
SHOT PUT
The goal in this event is to throw a heavy ball, called a shot, as far as possible.
Each thrower has three tries. The shot must land in the landing area, called the fan.
During the attempt, the athlete must not leave the circle, and his or her foot must not
touch the top of the stopboard. The picture below shows the two advanced ways of
throwing, but as beginners we will start with the basic, which is called the power
throw.
Gripping the Shot

The shot is held in an open hand, resting at the base of the fingers, which are
bent and slightly spread.
25
STUDENT'S COPY
Equipment Shot
The women’s shot weighs about 9 lb. It has a smooth surface and can be
The men’s weighs more than 15 lb. made of bronze, copper, or a similar
metal, or another material covered
with a thin layer of metal.
Techniques 1. Place the shot below your ear with

elbows at shoulder level.
2. Facing away from the toe board,

assume a glide stance – “rear leg bent,
back leg straight.”
3. Lower your upper body preparing

a power throw with supporting leg
extended backwards.
4. Inhale as you bend and perform a

quick twist pushing the shot on the
throwing zone.
5. Follow throw by extending your

throwing arm and your body.
26
STUDENT'S COPY
Task 1 – Warm-up
Line up in four groups and perform the different drills and exercises given
below. Follow the warm-up sequence. All exercises have to be performed while
walking.
One lap each exercise:
1. Jog
2. Arm-swing – Swing arms overhead then swing down extending
your arms backward. Keep swinging while walking.
3. Front and back swing – Bend elbows and swing your arms infront
and back.
4. Arm circling (small) – Raise your arms sideward with palms
facing down then make a small circle, 10 counts circling clockwise
and another 10 counts circling counter clockwise.
5. Arm circling (big) – The same exercise as in Number 4, but you
have to make a big circle this time, to stretch more your arms and
shoulder muscles.
Task 2 – Throwing Exercise

The tasks that you are going to perform are applicable to any throwing
event. Follow the tasks given below. Practice and apply the fundamental skills of
shot put, discus, javelin, and hammer throw.
Get a partner. Together with your partner, follow the instructions given
below. Good luck!
Let’s throw!
• Make an improvised shot put using a softball ball or any ball
approximately the size of a shot put.
• Make a circle on the ground about 1.5 meters in diameter using
water, white powder or chalk.
• Perform a standing throw for distance.
• Ask someone to mark the distance of the throw using any marker,
like a cone or marker stick.
• Try to beat your personal best distance by making further attempts.
• Record your best distance for further improvement.
• Apply the basic techniques in throwing shot put.
27
STUDENT'S COPY
GOLDEN
Fill-out the evaluation CRONICA PUBLISHING INC.
sheet below.
SHOT PUT EVALUATION FORM

Name Remarks
Shot Put Stance Correct In-correct
Shot put proper grip.
Shot put placed closed to neck just below
the ear.
Dominant foot in front, non-dominant foot
pointed at the back
Shot put remains closed to neck during the
throw.
Execute follow-through
Rating: Best throw:

_________________________________________ __________cm
GOOD VERY GOOD EXCELLENT

Execute correctly 3-4 Execute correctly 4-5 Perfectly execute
basic stance basic stance basic stance
28
STUDENT'S COPY
JUMPING EVENTS
• describe and compare the different jumping events;
• identify the proper equipment, warm-up and warm-down exercises, and
techniques in high jump, pole vault, long jump, and triple jump; and
• practice and apply the exercises and techniques needed in jumping
events.
HIGH JUMP
In the high jump, the athlete must jump over, or clear, a horizontal bar without
knocking it down, using only the strength of his/her own body. To start, event
organizers set a minimum height, which the athlete must clear in order to qualify.
The bar is then raised progressively. Athletes are eliminated from competition if
they fail to clear the bar three times in a row. Most high jump champions can clear
a height of more than eight feet.
Technique
In the most popular technique, the athlete leaps up while at the same time
turning his or her back toward the pole. In this position the athlete’s center of
gravity is closer to the bar, allowing a higher jump.
29
STUDENT'S COPY
Approach Takeoff Arch and Landing
The jumper takes about The jumper pushes off The jumper tips his/her
12 running steps. He/She with the take-off leg shoulder back, bringing
must achieve speed and and rotates in the air. the heels up under the
thighs while arching the
must arrive at the bar in Then he/she lifts the
other leg and gets into body. When the hips
the proper position for
a horizontal position have passed the bar, he/
the jump. with his/her back to the she flexes them, which
crossbar. raises the chest and legs,
allowing him/her to clear
the bar.
POLE VAULT
In the pole vault, the athlete uses a flexible pole to clear a bar set as high
as possible. The same rules as the high jump apply here. The difference is that the
athlete jumps almost three times higher with the help of the pole.
Shoes There are cleats under the ball of the foot and heel.
To prevent an unfair height advantage, the thickness of
the sole must not exceed 0.5 inch.
Pole Poles are usually made of fiberglass or carbon fiber,

but any smooth-surfaced material can be used. Jumpers
choose the pole’s length and diameter according to their
own physical characteristics. Athletes usually bring
three poles to competitions, the other two in reserve in
case the one in use breaks.
30
STUDENT'S COPY
Pole Box The pole box measures only 7 in. x 31.5 in., and is set 8 in.
below ground level. The pole box is difficult to aim for when
the athlete is runs fast while carrying a pole that is more than
16 ft. long.
Techniques
Approach Take-off Flight
An athlete must run As the athlete nears The flight is very
at least 130 ft. in order the bar, he plants the acrobatic. To lift
to gain enough speed for pole in the box, which the body as high as
the jump. The faster the is placed between the possible, the athlete
athlete runs, the higher 2 uprights holding up pushes upward on
he can jump. It is difficult the bar. The force of the the pole. At the last
to run carrying the pole. athlete’s body makes the moment he turns to
pole bend and propels face the bar as he clears
him into the air. it.
31
STUDENT'S COPY
GOLDEN
LONG JUMP AND TRIPLECRONICA
JUMP PUBLISHING INC.
In the long jump and the triple jump, men and women athletes need all their
power to jump as far as possible. The long jump is a high-speed sprint, followed by
a jump. The triple jump is sprint, followed by a hop, a step, and a jump.
Shoes The shoes are designed to give the feet firm support and
prevent twisting during takeoff and landing.
The jumper’s foot must not touch the band of soft plastic
Take-off placed in front of the board. Officials check to make sure that
the jumper has left no mark on it.
The landing area is filled with sand, and is raked after each
jump to maintain the same height as the runway. In both the
Landing long jump and triple jump, distances are measured from the
area front edge of the takeoff board to the closest imprint made
in the sand. Top athletes can jump almost 30 ft. in the long
jump, and more than 60 ft. in the combined triple jumps.
Long Jump Techniques
Run-up Jump Landing

The athlete accelerates. The athlete’s movements, The athlete throws his/
His/her body is relaxed while in the air, do not her legs and arms forward
and he takes long strides. change his/her direction in order to land as far as
As he/she reaches the or speed but keep him/ possible from the takeoff
takeoff board, he/she her from losing his/her board.
pushes off with one foot. balance.
32
STUDENT'S COPY
Task 1 – Warm-up
Divide the class into four groups and ask them to line-up in four columns.
Measure ten meters away from the student who is in front of each line. Place a cone/
marker aligned to each group, on the 10m mark. Follow the warm-up sequence
below.
`Warm-up sequence:
1.) Jog 3 mins. 6.) Russian march 2 reps
5.) But kicks 2 rep 10.) Vertical jumps 2reps
Note: These drills are basic drills to improve agility and leg power. Make
it sure to maintain body coordination and always observe proper arm swing during
the entire warm-up.
33
STUDENT'S COPY
Task 2 – Take-offGOLDEN CRONICA PUBLISHING INC.
• Place one cone down as a starting mark.
• From a standing start, sprint for 9.11 or 13 strides (choose how many).
• Ask someone to mark, with a cone, where your last stride lands.
• Following a recovery, make further attempts while trying to place your
take-off foot in line with the marked cone each time.
• Measure the distance with a tape measure or with your own feet and
record it to use in the long jump.
Technique Tips
• Start with your non-take-off foot forward.
• Step onto your take-off foot with your first stride.
• Run fast, but at a pace at which you could take-off.
• Drive off the ground with each stride and pick up your knees in front of
your body.
• Drive your arms forward and backward.
• Run fast, but relaxed.
• Try not to look down at the cone.
Health and Safety

• Warm-up correctly before starting to jump (refer to Warm-up sequence).
• Ensure that the jumping area is flat, dry and not slippery.
• Practice your take-offs and landings at less than full effort before
starting the challenge.
• Land with your body weight forward and your hips low to the ground to
avoid slipping.
• Land with your feet directly under your hips for each jump.
• Ensure that you have plenty of space to jump into and that you are not
jumping across the path of another athlete.
34
STUDENT'S COPY
TABLE TENNIS

• perform specific warm-up and cool-down activities of table tennis;
• demonstrate proficiency in the fundamental skills of the sport;
• show an understanding of the rules of table tennis;
• apply the rules of table tennis in officiating a game; and
• develop and adopt an active life for fitness and lifelong health.
35
STUDENT'S COPY
INTRODUCTION TO TABLE TENNIS

• understand the historical background of table tennis;
• enumerate and describe the different equipment; and
• appreciate the development of the sport.
HISTORICAL BACKGROUND OF TABLE TENNIS

Table tennis started as an attempt to develop an indoor version of lawn
tennis. The sport was played as an after-dinner pastime where long-handled rackets
covered with velum and balls of cork or rubber were used.
The sport was popularized in England in the 19th century, a time when
the successful promotion of competitions between several major game companies
began. The sport itself and its equipment evolved. It was also known by many
names. In the United States, it was called Ping Pong, a name derived from the
sound made by the ball as it touches and bounces off the table.
The International Table Tennis Federation (ITTF) was founded in 1926.
It is the recognized governing body of the sport. The first World Table Tennis
Championships were conducted in Europe with the help of ITTF.
Along with the growing popularity of the sport and the improvement of
its equipment, the United States Table Tennis Association (USTTA) was formed
in 1933. And, in 1988, table tennis gained worldwide recognition at the Seoul
Olympics.
36
STUDENT'S COPY
EQUIPMENT GOLDEN CRONICA PUBLISHING INC.
In playing table tennis, a racket (a wooden blade covered with rubber), a
table, a net assembly, and balls are needed. When buying equipment, it is best to
look for items with the ITTF logo. It is mandatory to use the approved equipment
especially for tournaments.
For beginner players, there are available ready-made rackets with rubber
already glued on. For professional players, it is more advisable to choose and
assemble your own blade and rubber.
Blade
The blade is a bat without the rubber. It can be of any size, shape, or weight.
It is important that the blade’s surface is flat and rigid; it should be made of 85%
natural wood. A substance, carbon fiber, has been
successfully used. Thin layers of this substance can add
speed to the blade.
Blades can be categorized as follows: Defensive
Blade – slow; All-round Blade – medium; Offensive
Blade – fast; and Carbon Blade – very fast. Top players
mostly choose an all-round or offensive blade, with
faster rubbers to let them have an extra speed.
Figure 1. Offensive Blade
Rubber
Rubber is the outer covering of a blade. It has a matt finish with a black
color on one side and a red color on the other side. Generally, rubbers fall into three
types: reverse pimpled rubber (pimples in), short pimpled rubber (short and wider
pimples), long pimpled rubber (pimples are longer, thinner and further apart).
Figure 2.
Three Types of Rubber
Left: Long pimpled
rubber
Middle: Short
pimpled rubber
Right: Reverse
pimpled rubber
Ball
A spherical ball with a diameter of 40 mm and weighs 2.7 grams is used.
It is made of celluloid or similar plastic and matt-like material and has an official
color of white or orange.
37
STUDENT'S COPY
Figure 3. Balls with different star ratings

The star rating found on a table tennis ball signifies its quality, ranging
from one star, two stars, and three stars. Balls with higher star rating have a higher
quality and a better bounce. Balls with a star rating of three are used for official
games.
The ball is spherical with a diameter of 40mm and weighs 2.7grams. It is
made of celluloid or similar plastic material, white or orange, and matte.
Table
The table tennis table has
specific dimensions of 274cm ( L) x
152.5 cm (W) x 76 cm (H). The top
of the table – excluding its vertical
sides – is called as the playing
surface. It is divided into two equal
parts by a vertical net that runs
parallel to the end lines.
Figure 4. A table and its dimensions
Net and Surround

The net assembly consists of the net, its suspension and the supporting
posts, including the clamps attaching them to the table. The height of the net from
the table is 15.25 cm. Also, the net extends outside the side line of both posts which
measures 15.25 cm.
Figure 5. Play area with surrounds
38
STUDENT'S COPY

Name: ________________________________ Date: __________________

Section:________________________________ Score: _________________
Research more about the development and status of table tennis as a sport. If
possible, include the top performing countries. Organize your research output
using the timeline/flowchart below.
39
STUDENT'S COPY
TABLE TENNIS TERMS, RULES,

AND REGULATIONS
• familiarize with the terminologies used in the game;
• understand and apply the rules and regulations of table tennis; and
• organize and officiate a game.
TERMINOLOGIES
(Taken from the ITTF Handbook, 2016)
• A rally is the period during which the ball is in play.

• The ball is in play from the last moment at which it is stationary on the palm
of the free hand before being intentionally projected in service until the rally
is decided as a let or a point.
• A let is a rally of which the result is not scored.
• A point is a rally of which the result is scored.
• The racket hand is the hand carrying the racket.
40
STUDENT'S COPY
• The free hand is GOLDEN
the hand notCRONICA PUBLISHING
carrying the racket; the freeINC.
arm is the arm of the
free hand.
• A player strikes the ball if he or she touches it in play with his/her racket, held
in the hand, or with his/her racket hand below the wrist.
• A player obstructs the ball if he/she, or anything he/she wears or carries,
touches it in play when it is above or travelling towards the playing surface,
not having touched his /her court since last being struck by his/her opponent.
• Anything that a player wears or carries includes anything that he/she was
wearing or carrying, other than the ball, at the start of the rally.
• The server is the player due to strike the ball first in a rally.
• The receiver is the player due to strike the ball second in a rally.
• The umpire is the person appointed to control a match.
• The assistant umpire is the person appointed to assist the umpire with certain
decisions.
• The end line shall be regarded as extending indefinitely in both directions.
RULES AND REGULATIONS

Scoring
A match is played raised to odd
Player A Player B
games (best of 3, 5, 7). In each game,
the player who reaches eleven points 10 12 (winner)
wins the set. However, if the score is 11 13 (winner)
10-10, a deuce game must follow 15 (winner) 13
where the player who has a two-point
Table 1. Sample Scoring for Deuce Game
advantage over the opponent wins the set
.
Order of Play
In choosing the first server in a competition game, a coin or disc toss is
done. For club play, a player holds a ball and hides both hands under the table.
The other player guesses which hand has the ball in it. If he/she has made the right
guess, he/she has the advantage of choosing to either serve or court. Each player
has two serves. Service continues to alternate between opponents, unless either
players or pairs score a deuce game. If both players reach 10 points, then the service
alternates after each point.
Service
• Server holds the ball resting freely on the open palm of his/her freehand.
The ball must be stationary, above the table, and behind the table end line.
41
STUDENT'S COPY
GOLDEN
• Server tosses the ballCRONICA PUBLISHING
vertically upward INC. height of 16 cm
with a required
or 7 inches, without spinning it. Then strikes the ball on the descent with the racket
behind the table end line.
• The ball must bounce to the server’s court first, then pass directly over the
net assembly and bounce on the receiver’s court. In a doubles game, the ball must
strictly bounce diagonally going from the right half court of the server to the right
half court of the receiver.
• In a singles game, after every two points, the server becomes the receiver
and the receiver becomes the server.
• In a doubles game, each player gets two serves at a time. After two points,
the receiving player becomes the server, and the partner of the serving player
becomes the receiver.
Figure 6. Doubles Service Rotation Pattern
Let
A rally is a let if:
• in service, the ball touches the net assembly, provided the service is
correct
• a serve is made before the receiver is ready, unless the receiver makes
an effort to strike the ball
• the play is interrupted by the umpire or assistant umpire
• the order of service is not followed correctly
• the conditions of play are disturbed in a way which could affect the
outcome of the rally
Point
Unless the rally is a let, a player shall score the point if:
• opponent fails to make a good service
• opponent fails to make a good return
42
STUDENT'S COPY
GOLDEN
• after the player made a goodCRONICA
service or aPUBLISHING
good return, theINC.
ball touched anything
other than the net assembly before being struck by the opponent
• the ball passes beyond the player’s end line without touching the player’s court,
after being struck by the opponent
• the opponent obstructs the ball
• the opponent strikes the ball twice successively
• the opponent strikes the ball with a side of the racket blade having an illegal
surface
• the opponent or anything he wears or carries, moves the playing surface
• the opponent, or anything he wears or carries, touches the net assembly
• in doubles, opponent strikes the ball out of sequence established by the first
server and first receiver
OFFICIALS AND THEIR RESPONSIBILITIES
Umpire – The official appointed for each match, shall sit or stand in line with the
net
• Ensures that the legal racket (with an ITTF stamp on the rubber) is used
• Checks if the net height is correct
• Ensures that the service technique is legal
• Decides each rally as a point or a let
• Calls the score out clearly
Assistant Umpire – The official appointed for each match, shall sit or stand
directly opposite of the umpire and hold the scoreboard
• Times the duration of the practice period
• Scores the game
Referee – The head official of the tournament

• Schedules matches by time and table
• Checks the eligibility of the players
43
STUDENT'S COPY
Name: ____________________________________ Date: _________________

Section: ___________________________________ Score: ________________
Service and Receive Drills

The following drills will enhance serve and return serve strokes which
will help you in the game proper.
Focus on ball control for service and receive with required direction.
Service Drills
• forehand diagonal ______ out of 20
• forehand straight ______ out of 20
• backhand diagonal ______ out of 20
• backhand straight ______ out of 20
Receive Drills
• forehand diagonal ______ out of 20
• forehand straight ______ out of 20
• backhand diagonal ______ out of 20
• backhand straight ______ out of 20
Reminders:
For right-hand players, the right side court is your forehand side and the
left side court is your backhand side while for the left-hand players, is just
the opposite of the right-hand players, which is the right side court is your
backhand side and the left side court is your forehand side.
FHS – forehand straight, FHD – forehand diagonal, BHD – backhand
diagonal,
BHS – backhand straight as illustrated below.
Right-handed Left-handed
FHS FHD BHD BHS FHS FHD BHD BHS
44
STUDENT'S COPY

Name: _____________________________________ Date:
_________________
Section: ___________________________________ Score:
_______________
Each student needs to play three matches for singles and doubles game.
Record the score for each game.
Match I Game 1 Game 2 Game 3

Own Score
Opponent’s Score
Name of Opponent
Name of Umpire
Match II Game 1 Game 2 Game 3

Own Score
Opponent’s Score
Name of Opponent
Name of Umpire
Match III Game 1 Game 2 Game 3

Own Score
Opponent’s Score
Name of Opponent
Name of Umpire
Doubles Game Score Sheet

Match I Game 1 Game 2 Game 3
Own Score
Opponent’s Score
Name of Opponent
Name of Partner
Name of Umpire
45
STUDENT'S COPY
Match II Game 1 Game 2 Game 3
Own Score
Opponent’s Score
Name of Opponent
Name of Partner
Name of Umpire
Match III Game 1 Game 2 Game 3

Own Score
Opponent’s Score
Name of Opponent
Name of Partner
Name of Umpire
46
STUDENT'S COPY
TABLE TENNIS SKILLS AND

TECHNIQUES
• describe the different table tennis skills and techniques;
• execute the proper grip; and
• apply the different skills and techniques in a game.
SKILLS AND TECHNIQUES

It is important to learn and master the basic skills required in any sport. In
aiming to excel in the sport of table tennis, the fundamental skills to master are the
proper grip, ready stance, stroke, and serve.
This sport values great concentration and quick reaction. It has a close
similarity to tennis, so much so that their basic fundamental strokes are similar.
47
STUDENT'S COPY
The Grip GOLDEN CRONICA PUBLISHING INC.
A proper grip or holding of the racket plays a vital role in mastering the
other skills of this sport. There are two main types of grip: the shake-hands grip and
pen-hold grip.
1. The Shake-Hands Grip is formed by

holding the racket with the thumb lying on the thumb rest of the racket, the index
finger at the back, and the remaining fingers around the handle for support. When
holding the racket, make sure it is neither too tight nor too loose. The only pressure
points needed are on the index finger and thumb, the rest of the fingers loosely rest
on the handle.
Figure 7. Shake Hand Grip
Note:
• two or more fingers are on the blade
• move the index finger to the end, leaving the rest of the fingers on the
handle
2. The Pen-Hold Grip is

formed by holding the handle
of the racket like a pen.
The thumb and index
finger meet or lie on the thumb
rest and the other fingers on
the back side of the racket for
support. Traditionally, players
who use the Pen-Hold Grip
use only one side of the racket Figure 8. Pen Hold Grip
for both forehand and backhand strokes, but now players are using both sides of the
racket for forehand and backhand.
Ready Stance
The ready position is an important base stance and can be thought of as a
neutral position from which all possible strokes can be easily played and executed.
48
STUDENT'S COPY
Mechanics: GOLDEN CRONICA PUBLISHING INC.
1. Stand with your feet at least
shoulder width apart.
2. Place your dominant foot
slightly behind the non-dominant
foot.
3. To provide balance and quick
movement, bend your knees and
shift your weight to the front part
of your feet.
4. The body should be positioned at
Figure 9. Ready Position for the right-handed
an arm’s length behind the end line.
5. Hold the racket straight ahead at the midpoint between the forehand and
backhand (neutral grip).
The ready stance of players using mostly forehand attacking strokes is
standing close to the backhand corner with the left leg slightly forward for right-
handers.
Players using both the forehand and backhand attacking strokes have a
ready stance slightly center left of the table.
Defensive players make a ready stance on the center of the table to easily
guard and execute both the forehand and backhand.
One must remember that the ready stance varies according to the playing
style, but it is best to start with the stance used by forehand attackers.
Stroke
There are four basic strokes in table tennis: the forehand push, the backhand
push, the forehand drive, and the backhand drive.
The Forehand and Backhand Push enable players to receive a short ball,
which bounces near or on the net line.
When using the forehand or backhand push, lightly strike the back bottom
part of the ball.
The Forehand and Backhand Drive enable players to receive a long ball,
which bounces at the end line of the table.
When using the forehand or backhand drive, a forceful brushing strike is
required at the top back part of the ball.
For better understanding, strokes are broken down into four phases. The
first phase is the ready position; the second phase is the backswing and preparation;
the third phase is forward swing and contact; and the fourth phase is the follow
through.
49
STUDENT'S COPY
GOLDEN
1. First Phase: CRONICA PUBLISHING INC.
Ready
Position – The player is in a
watching and waiting position.
The body slightly leans forward
from the hips and weight is put
on the front part of the foot,
knees bent slightly, and feet are
shoulder width apart. Players
stand an arm’s length away from
the table. The bat or racket is held
in front of the body and above the
table, for an easier transferring of
strokes.
2. Second Phase: Backswing and Preparation – Players respond to the
ball by the moving their feet, the whole body, and the bat arm with the appropriate
stroke. This phase is also called the Preparation Phase.
3. Third Phase: Forward Swing and Contact – This phase shows the
movement of the body and the weight transfer. The bat arm moves forward to make
the desired contact with the ball.
The timing of contact with the ball is important, which might be different
for many advanced strokes. For basic strokes, the aim is to make contact at the top
of the bounce.
4. Fourth Phase: Follow Through – It involves the bat arm’s path after
contact with the ball, the needed body movement in order to complete the stroke
used, and return to the first phase which is the ready position.
The quality of a stroke produced depends on this phase. If the follow
through is too short, it will produce a poor stroke. If it is too long, it will also cause
a problem in producing the next stroke.
Note: To start, and for all the basic strokes, the point of contact with the
ball should be nearest to the top of the bounce as possible. This makes it easier to
produce a good contact and successful stroke.
Figure 11. Forehand Stroke
a. Ready Position b. Backswing and c. Forward Swing d. Follow Through

Preparation and Contact
50
STUDENT'S COPY
GOLDEN CRONICA
Figure PUBLISHING
12. Backhand Stroke INC.
a. Ready Position b. Backswing and c. Forward Swing d. Follow Through

Preparation and Contact
Mechanics:
1. Stand behind the table end line and hold the ball. Let the ball rest freely
on the open palm of the server’s free hand.
2. Toss the ball vertically upward at least 16cm or 7 inches without spinning
and move racket in a backswing.
3. The racket moves forward making contact with the ball, hitting the top
part of the ball for a topspin and the bottom part for a backspin.
4. Finish the serve stroke with a follow through, moving the bat forward and
up for the topspin and a forward and down follow through for the backspin then
prepare for the next stroke.
Figure 12. Forehand and Backhand Serve

51
STUDENT'S COPY
EXERCISES AND MANAGEMENT OF

INJURIES
At the end of the lesson the students should be able to:
• realize the importance of warm-up and warm-down activity;
• perform the different appropriate stretching exercises; and
• discuss the common injuries experienced by table tennis players and the
corresponding first aid procedures.
WARM-UP AND WARM-DOWN

The warm-up and warm-down is a period of light exercise and stretching
that can each last for about ten minutes. These enable the player to train more freely
and effective.
Warm-up exercises increase the core body temperature and heart rate to
prepare the body for heavier exercises. Also, it warms up the muscles and tissues
to help prevent injury and improve circulation around the joints. A suggested table
tennis warm-up can start with some general body exercises such as light jogging,
side-stepping, or skipping and slowly increasing its intensity, then can be followed
by stretching exercises for the whole body.
Warm-down, also called cool-down, is as important as warm-up. This is
the routine done after the practice or exercise that can last for at least 10 minutes.
It helps the body recover and relax more quickly, puts the heart rate to its normal
level, and helps avoid stiffness and soreness in the muscle areas. A suggested table
tennis cool- down can be as simple as light jogging, then doing some stretching
routines to relax the contracted muscles.
52
STUDENT'S COPY
STRETCHING
To execute the movements required by the sport of table tennis, players
must have loose and flexible muscles. Players should include stretching as part
of their table tennis training routine. Stretching is not only an important training
routine, it also reduces the risk of muscle injuries.
To stretch safely, do the following:

hold each stretch for 20 seconds;
do not bounce while stretching;
stretch slowly to the point of tension – you should never feel pain;
focus on your breathing while stretching; and
select stretches that work all major muscle groups.
The following are the areas of focus

in the body for stretching exercises in the
sport of table tennis:
1. inner thigh
2a. ankle extension
b. ankle flexion
3. hips and groin – soles of the feet touching
and gently pushing down the knees
4. hamstring – keeping the back straight;
pull the leg towards the body keeping the
leg straight
5. trunk
6a and 6b. lower back
Arms and shoulders:
7a. hands together above the head, push
the head forwards and the hands back
with arms straight
7b. hands on wall, push the shoulders
downwards
7c. join the hands over one shoulder and
pull
7d. same as 6c but use towel for modification
7e. hand on the opposite elbow and push
backwards
53
STUDENT'S COPY
INJURY MANAGEMENT
There is a high risk of injury when playing any sport. With well-prepared
and fit body, appropriate clothes and footwear, warming up before playing, and
practicing good techniques, there is a low possibility of experiencing injuries.
Diagnosing or treating any injury should be avoided if you are not a specialist
or does not have any medical training. However, to lessen further damage, there are
immediate actions that can be applied before seeking medical help.
It is important to stop any activity and assess the situation for any injury.
For bleeding, directly apply an even pressure over the area with a sterile dressing.
For a suspected fracture, do not move the affected area and immediately send
someone to call for help.
Table tennis is quite a safe sport. If the injury is minor – bruising, a minor
cut, or a bump – it is safe to carry on. Tissue injury or overuse injury – blister,
sprain, strain, cramp and even tennis elbow – are not uncommon. Most of these
problems can be treated through the use of the RICER regimen for prevention of
further damage.
RICER stands for Rest and immobilize the injured part
Ice – apply for 20 minutes every 2 to 3
hours
Compression – apply a firm bandage over injured
apart
Elevation – raise the injured part above the
level of the heart, if possible
Referral – have a trained professional
evaluate the injury
54
STUDENT'S COPY
Common Injuries and Management
Injury Possible Cause/s Management

Blister Poor quality footwear RICER
e.g. foot Poor-fitting socks or shoes Correct footwear
Postural imbalance
Cramp Fatigue Straightening of the leg
e.g. calf Loss of salts and body fluids to stretch muscles
Muscle strain Sudden overloading or over Decrease activity
e.g. calf stretching RICER
Slow stretching
Tendon tear Traumatic injury May require surgery
e.g. Achilles
tendon
Tennis elbow Overuse, poor technique or Decrease activity
change of grip Modify technique
Ligament sprain Abnormal or twisting Decrease activity
e.g. ankle movement RICER
Slow stretching
55
STUDENT'S COPY

Name: ________________________________ Date: __________________

Section:________________________________ Score: _________________
Make a sample warm-up and warm-down routine. Take note that your
sample routine should last for at least 10 minutes.
Sample Warm-up Routine

Time/Duration Routine
Sample Warm-down Routine

Time/Duration Routine
56
STUDENT'S COPY
VOLLEYBALL
Volleyball is a well-known sport all over the world. It is played both

indoors and outdoors. It gives excitement to the crowd, especially when the ball
is in rally for a long duration. This sport requires agility, speed, power, and high
vertical jumps to meet the demands of the required skills like dig pass, toss, serve,
block, and spike. Volleyball promotes camaraderie and strengthens communication
among players and competing teams.

• explain the development of volleyball;
• understand volleyball terminologies;
• execute the necessary skills in playing the game: underhand
pass, overhead pass, service, block, and spike;
• demonstrate the hand signals in officiating such as protocol,
violation, and other game situations;
• identify the common injuries and their prevention; and
• organize a volleyball match or tournament based on the
guidelines set by Federation Internationale de Volleyball
(FIVB).
57
STUDENT'S COPY
VOLLEYBALL – AN OVERVIEW
At the end of lesson, the students should be able to:
• trace the development of volleyball;
• discuss the remarkable events in the history of volleyball;
• understand the role of FIVB in promoting volleyball throughout the
world; and
• identify the different volleyball club leagues in the Philippines.
In 1895, William G. Morgan, the director of

physical education of the Young Men’s Christian
Association (YMCA) in Holyoke, Massachusetts
observed that basketball is a physically demanding
and a highly exhausting game. He was then assigned
to design physical programs for everybody. Through
constant observation, he soon invented the game
mintonette which is a combination of tennis, baseball,
handball, and basketball. Its objective is to keep the
ball flying above the net. The name of the game was
later changed into volleyball. William G. Morgan
Photo credit:
volleyball-side- out.weebly.com
58
STUDENT'S COPY
The first volleyball exhibition game was held at Springfield College in
1896. Local fire fighters and city employees became the participating players.
Interest in the sport rapidly spread in the United States. It soon gained popularity
throughout the globe.
Photo credit: www.fivb.org
The continuous development of volleyball led different countries to improve

their level of playing. Canada was the first country to adopt volleyball, followed
by Cuba, Japan, China, and the Philippines. Filipino players developed a technique
called bomba (spike) in which they hit a very high ball to make a forceful return to
the opponent’s court.
The sport’s popularity resulted to the inclusion of volleyball in many
Physical Education programs in 1916. Later, in 1922, the first YMCA-sponsored
volleyball championships were held in Brooklyn, New York with 27 participating
teams from different states. Various organizations, like the United States Volleyball
Association, were also formed.
http://www.volleyballadvisors.com/image-files/xhistory-of-volleyball-1952-moscow-world-championship.jpg.pagespeed.ic.1RQ5vpLBAV.jpg
59
STUDENT'S COPY
GOLDEN
The Fédération CRONICA PUBLISHING INC.
Internationale
de Volleyball or FIVB, founded
in 1947, consists of 220 affiliated
federations which manage and
promote volleyball around the world.
The FIVB also holds tournaments like
World Championships, World Grand
Prix, Beach Volleyball World Cup,
Olympic Games and many more.
Volleyball is one of the most popular sports in the world with an estimated
800 million people playing at least every week. Interestingly, based on FIVB,
approximately 1.1 billion people watched or played volleyball in the year 2006.
In the Philippines, volleyball is also a widely recognized sport. The
Philippine Volleyball Federation (PVF) regulates all volleyball-related competitions
and activities throughout the country. It also conducts conferences for coaches
and referees, with the assistance of representatives from FIVB, to relay the new
trends and changes about the rules, certifications, and strength and conditioning of
volleyball players.
Aside from the different national tournaments, corporate club leagues
such as the Shakey’s V-league, founded in 2004, and the Philippine Super Liga,
founded in 2013, are also emerging. These leagues recruit varsity players who have
graduated from different colleges and universities and give them opportunities to
continue playing and make a career in volleyball.
https://benggadora.files.wordpress.com/2013/11/1477350_10151898229842621_8
09154466_n.jpg
60
STUDENT'S COPY
The Philippine Volleyball Federation and Corporate Club Leagues
Photo credit: Photo credit: Photo credit:

en.wikipedia.org en.wikipedia.org en.wikipedia.org
Through television broadcasts of volleyball matches and updates in social

media, volleyball is becoming more popular to more people. That is probably the
reason why volleyball is one of the most liked and played sport in the Philippines.
61
STUDENT'S COPY
Research more about volleyball using other references. Make a timeline

of five remarkable events in volleyball starting from the time it was invented up
to the present. Put a picture in each box to illustrate what happened during that
time. Include the year and details of the event in the space provided.
62
STUDENT'S COPY
63
STUDENT'S COPY
64
STUDENT'S COPY
VOLLEYBALL TERMINOLOGIES

• become familiar with the terms used in volleyball
• appreciate the culture of volleyball; and
• observe how players communicate when the term is being used.
Photo: www.news.com.au
Every sport has certain terms that are used by the players and coaches. These
terms are formulated so that the communication inside the playing court, between
the players as well as between players and coaches, will be easier especially during
a game.
Let’s learn some of the terms used in volleyball.
Dive – the extending of the player’s arm to reach the ball and prevent it from
hitting the floor. This skill is also known as save or pancake.
Photo: printerest.com
65
STUDENT'S COPY
Ace – a ball coming from service that lands

directly on the opponent’s court and
score. Ace boosts the momentum of
the serving team.
Photo: www.stack.com
Floater – a ball serve that floats longer compared

to other serves. This is executed with
a locked wrist to make the ball free
from spin. The ball usually changes
its direction, making it very difficult
to determine its area of landing.
Photo: Volleyball_Sprungaufschlag
Top spin – hitting the ball to produce a forward

spin. The wrist action during the
contact is commonly known as clip,
which means to roll and snap the
ball with a striking hand.
Photo: volleyball-online-game_3ed
Switch – players transfer to their intended

attacking or defensive position. The
purpose of switching is to execute
combination hits or play.
Photo: volleyball-transitions
66
STUDENT'S COPY
Free ball – an easy to receive ball which

is returned by a team to the
opponent’s court. The flight
of the free ball is usually high,
allowing the other team to create
their strategic play. Chance ball
Photo: www.newsobserver.com is the other term used for a free
ball.
Drop – also known as off-speed. A player

pretends to spike the ball, but
chooses to only tip it. The skill is
often done to propel the ball to an
open area or spot in the opponent’s
Photo: athletics.inside.tru.ca court.
Joust – the ball is at the tip of the net and two

players try to push the ball towards
the opponent’s court.
Photo: www.volleyballadvisors.com
Back Set – is a kind of pass wherein the

setter extends his/her arms at
the back to direct the ball to the
spiker behind him/her. This skill
is commonly used to confuse the
blockers of the opposing team.
Photo: yntsites.com
67
STUDENT'S COPY

Name: _________________________________ Date: ________________

Section:_________________________________Score: _______________
Watch a video of a volleyball game. Write down the unfamiliar terms

used by the courtside reporter. Explain what the players were doing or the ball
action when the term was mentioned. Write each term on the first line and the
explanation below it.
1. Term: __________________________
__________________________________________________________
__________________________________________________________
__________________________________________________________
2. Term:__________________________
__________________________________________________________
__________________________________________________________
__________________________________________________________
3. Term:__________________________
__________________________________________________________
__________________________________________________________
__________________________________________________________
4. Term:__________________________
__________________________________________________________
__________________________________________________________
__________________________________________________________
5. Term:__________________________
__________________________________________________________
__________________________________________________________
__________________________________________________________
68
STUDENT'S COPY
EXERCISES and PROPER SKILLS

EXECUTION

• identify the different types of stretching and their importance;
• perform the different warm-up and cool-down exercises; and
• execute and apply the different volleyball skills.
WARM-UP
Before doing any physical activity or playing any sport, it is important
that a player knows the appropriate warm-up exercises. Stretching is important to
increase the range of motion (ROM) of the muscles and joints in preparation for the
physical demands of a sport.
There are three types of stretching.
• Dynamic Stretch – a sport-specific stretch where the players mimic the
movements of the sport in a controlled manner. The dynamic exercises would be
beneficial if performed gradually from low to high intensity for 10 to 20 minutes.
This should be done prior to the ball handling or game.
• Ballistic Stretch – a bouncing-type of stretching performed with several
repetitions. This stretch is rarely used because it might cause undue strain on the
muscles being stretched.
• Static Stretch – holding a body part at the same position for 8 to 30
seconds.
This type of stretching is more effective if done after the game itself.
69
STUDENT'S COPY
GOLDEN
Dynamic stretching CRONICA PUBLISHING
as warm-up INC.as cool-down
Static stretching
Photo: Youtube.com Photo: volleyball.isport.com
BALL HANDLING
Ball handling activity includes throwing, bouncing, and passing to enhance
eye and body coordination. This is followed by dig pass and tossing.
Safety Reminders:
• It is important to start with warm-up to prepare the body for strenuous
activities.
• Practice ball handling to increase eye and body coordination towards the
ball.
• Wear appropriate attire and footwear for better movement.
THE NATURE OF THE SPORT

The nature of volleyball must be clearly understood before creating
strategies, high level skill-performance, combination plays, or other techniques.
Volleyball is characterized by the following:
• Maximum effort must be done to move in the proper position
before returning the ball.
• The success of the game depends on the communication and
cooperation among the players.
• Depending on the opponent’s mistake is not considered a
success.
• Players are responsible for controlling the game.
• Momentum can easily transfer from team to team.
By knowing the nature of volleyball, players can adapt to the physical and
psychological demands of the sport. It must also be understood that it will require
time and game exposure for a player to gain experience to be able to improve his/
her craft.
70
STUDENT'S COPY
GOLDENSKILLS
CRONICA PUBLISHING INC.
EXECUTION
Many students and adults actively engage in playing volleyball because it is
fun and it has a lot of health benefits – decreased level of stress as well as increased
strength, endurance, timing and coordination. However, most volleyball enthusiasts
play without taking into consideration the correct execution of the skills. Correct
execution of skills can prevent major or minor injuries. Quality and efficiency of
movement will be attained once the skills are practiced appropriately.
Let’s focus on the correct execution of each skill.
Skill Do Don’t Injury

Dig Pass • Bend knees • Do not stand while • Lower
• Let the ball bounce receiving back pain
at the center of your • Do not bend the • Knee
forearm knees inwardly dislocation
• Follow the direction
of the ball
Note: Always get

closer to the ball.
Setting • Bend both elbows • Fingers are together • Finger
and knees while while tossing the ball joints
anticipating the ball • Ball is in contact dislocation
• Extend both elbows with the palm
and knees upon
tossing
• Move forward
towards the ball’s
direction
Blocking • Jump vertically • Landing on one foot • Ankle
straight to avoid • Inward knee- sprain
landing on opponent’s bending • Anterior
foot • Closed fingers or Cruciate
• Slightly bend knees feast Ligament
upon landing • Too much bending (ACL)
• Extend both arms of the knee when
over the net landing
• Finger joints
dislocation
71
STUDENT'S COPY
Service • Hit the center of • Too much bending • Ankle or
the ball of the elbow at the knee injury
• Extend the back when the
arms as follow- • Hitting the ball with landing
through open hand position is
incorrect or
out of balance

Spiking • Swing both arms • Landing on one • Shoulder
• Allow the striking foot dislocation
arm to swing • Too much bending • Ankle sprain
downwards of the elbow at the • ACL
back

Photo credits: www.volleyballadvisors.com; myhobbyvolleyball.blogspot.com;

volleyballsource.net; www.movdata.net; www.strength-and-power-for-volleyball.com
72
STUDENT'S COPY

Form a group with eight members. Assign a ball thrower to run the drill.
The rest of the members will start at the service line. Perform the drill one at a time.
Follow the mechanics stated below.
Purpose:
• Check how the students receive the ball
• Improve the linear (front and back)
movement while receiving the ball
• Anticipate the ball confidently
• Practice ball control towards the target

Run the Drill:
1. Coming from the end line, the student
receives a long and short ball thrown
by the teacher or any assistant
2. After receiving, the student should fall
in line and wait for his term
3. Another student will take over
4. Each student shall perform five
repetitions

Note:
• Prior the drill, do first the warm-up and
ball handling
• Check proper posture and timing
• The standard flight of the ball should
be 3ft above the net
• Direct the ball towards the setter’s box
• Repeat the same drill on the other side
73
STUDENT'S COPY

Name:___________________________________ Date:_________________
Section:__________________________________
To know the skill level during the drill, rate the performance based on
the following:
RUBRICS FOR PRACTICAL TEST
Anchor Advance (3) Intermediate (2) Beginner (1)
Skills The student Proper form and Proper form
Execution anticipated the ball timing is slightly and timing is
- Form with confidence, compensated. completely
proper form, and The student is compensated.
- Timing
proper timing. totally hesitant in
The student is anticipating the ball.
slightly hesitant
in anticipating the
ball.
Ball control The ball landed The ball landed The ball landed far
- Target exactly on the near the desired from the desired
desired target area. target area. target area.
- Ball flight
The flight of the The flight of the The flight of the
ball is higher than ball is at the level ball is below the
the net. of the net. net.
Success The student The student The student
Rate performed all performed the performed the
the trials without trials with one to trials with three to
any error. two errors. four errors.
My Score Card
Anchor Score Feedback for improvement
Skill execution
- Form
- Timing
Ball control
- Target
- Ball flight
Success Rate
TOTAL
Total Score Interpretation
9 pts = Elite 6 pts = Intermediate 4 pts = Beginner
8 pts = Advance 5 pts = Intermediate 3 pts = Beginner
7 pts = Advance
74
STUDENT'S COPY
MANAGING A VOLLEYBALL MATCH

• understand the roles and responsibilities of the game officials;
• identify and describe the required volleyball equipment; and
• organize a volleyball match, applying the game’s rules and standards.
Photo: www. italy2014.fivb.org
In volleyball competitions, referees play an important role in implementing

the game’s standards and rules. They make sure that all the necessary things such
as the playing court, facilities and equipment, and the participating teams are set
prior to the game. Every official has his/her own functions and required position in
the court.
An official should know his/her duties and responsibilities to maintain the
smooth progress of the match.
75
STUDENT'S COPY
STANDARDS OF VOLLEYBALL
Official Duties and Responsibilities Equipment Needed
• Directs the match from the start
until the end whistle
• Has authority to manage the
decisions of the rest of the officials
1st
• He/She must have the ability to
Referee
decide in any matter that involves
the game yellow and
• Inspects the playing area, red cards
volleyballs, and other equipment
before the match
• The assistant of the 1st Referee
• May signal faults without
whistling whistle
• Controls the scorers
2nd
• Facilitates the players during
Referee
warm-up
ball
• Checks and signs the score sheet
• Checks the floor condition and
balls during the match
• Records the points scored Scorebook
• Keeps the score sheet in
cooperation with the 2nd Referee
Scoreboard
• Registers all the data including
Scorer names and numbers of the players,
and signatures of the captain and Line-up
the coach form
• Records the starting line-up of
each team Buzzer
• Records substitutions, misconduct
(if available)
warnings, and other interruptions
• Signal “in” and “out” if the ball
lands near their assigned lines, ball Flags
Line Judges
touching the antenna, or stepping
on the line.
Source: FIVB Official Volleyball Rules 2013-2016 Chapter 8: Referees

Photo credits: sodahead.com; mikasasport.eu; sportsworld.ps; molten.co.jp;
www.4referee.com; www.4referee.com; cannonsports.com; passonlinecasinobonus.com
76
STUDENT'S COPY
LOCATION OF THE OFFICIALS
The FIVB set a standard location

of the referees.
Legend:
R1 = First Referee
R2 = Second Referee
L = Line Judges (1 to 4)
S = Scorer
RUNNING THE GAME

Just like in other sports, volleyball matches are structured in preparation
and implementing rules. The success of every game depends on how the officials
control, manage, and respond during a match.
Here are the guidelines in organizing a volleyball game.
• Check the area and general surroundings of the playing court.
• Prepare all the equipment needed to avoid delays.
• Call the captain of both teams for the toss coin to determine the
serving team and court designations.
• Make sure the line-up form and score sheet are filled-out
• For an orderly game, the officials must follow the following
protocol:
1. Five-minute team warm-up
2. Line-up all the players at service line, jersey numbers
arranged in ascending order; and team captain at the
rightmost side
3. Signal the team to meet at the net for the hand shake
among the players
4. Call the starting six
• Officials must be quick to respond and fair in judgement for
every call.
• For any complaint, only the team captain may talk to the referee.
• Check the rotations carefully.
• For safety, ask for the assistance of medical professional in case
of any incident.
77
STUDENT'S COPY
Organize a volleyball match. Make a checklist of officials and things needed.

After the match, conduct an evaluation about the preparation and game
management.
Record the evaluation as basis for improvement for the next game.
78
STUDENT'S COPY
FOOTBALL

• discuss the origin and development of football;
• demonstrate the proper execution of skills in football;
• identify the rules and regulations of the game; and
• apply the skills and techniques in a fair game of football.
79
STUDENT'S COPY
INTRODUCTION TO FOOTBALL

• know the origin and nature of football;
• explain how “football” evolved into the word “soccer”;
• discuss how the rules of the game were formulated;
• tell how football came to the Philippines; and
• identify the basic playing positions in football.
Would you agree that football is the most popular game in the world? It is
a ball game played not only in great stadia but also on streets, in public parks. and
even on sandy beaches. This team sport is played by two teams of eleven players
each. To fully enjoy this sport, one has to know the different techniques required
to play it. Those who want to play football must develop the ability to execute the
skills and apply required techniques. Such techniques include control, coordination,
and repetition to gain confidence in and mastery of the sport.
80
STUDENT'S COPY
The game of GOLDEN CRONICA
football and/or soccerPUBLISHING INC.
is played by two teams. Each team is
composed of eleven players – one goalkeeper and ten field players.
The field players play in three positions:
1. Defenders – There are usually three or four to a side. They try to take the
ball from the other team and attempt to prevent the opponent from scoring.
They intercept the opponent’s ball and make opportunities to pass the ball to
their own team mates.
2. Midfielders – They have the most demanding role in the game. They
occupy the central portion of the field. Their job is to gain possession of the
ball and determine the direction of play.
3. Forwards or Attackers – Usually, there are two forwards, sometimes one,
and sometimes three. They are stationed near the goal. Their primary job is to
score a goal.
A football team has to move as one cohesive unit. No player can do very
much by himself – he has to play with ten other men, and they all have only one
ball. They must work together in carrying, passing, dribbling, and shooting that one
ball towards the ultimate goal to score a point.
http://www.bettingexpert.com/deprecated/assets/images/sports/football/england/premiere-league-2012/ChelseaArsenal.jpg
81
STUDENT'S COPY
GOLDEN CRONICA
HISTORICAL BACKGOUND PUBLISHING INC.
OF FOOTBALL
Football or soccer is a people’s game that has been around since medieval
times. It started to gain popularity in England. Back then the sport was played
using ad-hoc pitches. Most teams were formed because they were part of the same
village, an organization, or a factory.
By 1860, soccer clubs were already popping up in England, especially
around London, and they were becoming semi-professional, as the competition
level started rising.
Since soccer usually sparks some pretty intense competition, playing it
without a structured set of rules and without a referee to enforce them, carried
serious troubles. In the mid-19th century, soccer fights became something that was
seen as normal, but they gave the game an aura of violence that it didn’t deserve.
http://img.fifa.com/mm/photo/classic/history/52/75/62/527562_full-lnd.jpg
This led most of the London clubs to meet together for the first time at the
Freemason’s Tavern on the 26th of October 1863, forming the Football Association
which, until now, is the governing soccer organization in England. They decided
that they would need certain rules for the game if they were to keep on playing
competitively.
By the 2nd meeting in the 8th of December 1863, they decided to draw up
the plans for the Laws of the Game, a sort of constitution holding all of the rules for
soccer. To this date, there have been only a few modifications in the Laws of the
Game.
Interestingly, with the dawning of a national association in England, any
football game played under its jurisdiction was called “association football”.
Eventually the word association was shortened to “assoc” which finally evolved
into the word “soccer”, the game’s common name in North America.
82
STUDENT'S COPY
Football may GOLDEN
have beenCRONICA
introducedPUBLISHING INC. as early as in the
in the Philippines
Spanish colonial times when it was promoted by parochial schools and universities.
Today’s football, however, is very popular and is, in fact, played by many people
in the province of Iloilo, particularly in the municipality of Barotac Nuevo, the
province of Negros Occidental, and in the Mindanao islands.
In 1907, the Philippine Football Federation (PFF) was established. PFF is the
governing body of football in the Philippines. It organizes the Philippine National
Team and is currently based in Pasig City. It holds the PFF National Men’s Open
Championship, its top national tournament, as well as the Filipino Premier League,
the country’s top level league.
In 1954, the Asian Football Confederation was established in Manila. The

AFC is now currently based in Kuala Lumpur, Malaysia. It is split into four regions:
(1) ASEAN Football Federation; (2) East Asian Football Federation; (3) West
Asian Football Federation; and (4) Central and South Asian Football Federation.
http://images.gmanews.tv/v3/webpics/v3/2013/08/2013_08_15_08_49_57.jpg
83
STUDENT'S COPY
Answer each of the following questions.

1. Why is football or soccer considered the most popular game in the world?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
2. What is the root cause of violence in the sport during its early development?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
3. How did the word “soccer” come about?

_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
4. What organization laid the ground rules for playing the game of football?
Why did it see the need for formulating such rules?
____________________________________________________________
____________________________________________________________
____________________________________________________________
5. How did football come into the Philippines?

_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
6. What is the governing body of football in the Philippines? What are its
functions?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
84
STUDENT'S COPY
BASIC SKILLS USED IN

FOOTBALL
At the end of the lesson the students should be able to:
• learn and describe the basic skills used in football;
• practice the basic skills required in playing football; and
• execute the basic skills accurately and with confidence
85
STUDENT'S COPY
PASSING GOLDEN CRONICA PUBLISHING INC.
The skill of passing the ball is vital in keeping possession of the ball and
controlling the game. Passing is like an invisible thread linking the players together
in a precise and beautiful pattern. It is a skill that helps transform eleven individual
men into a cohesive team. It is an act of moving the ball from one player to another.
The kicking action is like a normal running stride – the ball is passed forward or
sideways just before the foot touches the ground. It’s more than a flip or a flick.
There are quite a few ways of doing it by using the different parts of the foot – the
inside, outside, instep – the ankle, or by making the passes high or low, fast or slow.
SKILL ASSESSMENT 1 – Ball Passing

RUBRICS FOR BALL PASSING SKILL
4 3 2 1
Criteria Excellent Proficient Adequate Limited Score
Student Student Student No steps
starts starts starts are taken to
behind the behind the behind the approach
ball and ball and ball, but the ball ___x 0.2 =
Coordination approaches approaches approaches (stand and
20% with with semi- with unco- swing)
coordinated coordinated ordinated
steps steps steps
86
STUDENT'S COPY
Practicing Practicing Practicing No
Teamwork actively
moderately occasionally participation ___x 0.2 =
20% with the with the with the with the
team team team team
Student’s Student’s Student’s Student’s
eyes are at eyes are at eyes are at eyes are at
the ball and the ball and the target the target
not at the not at the and not at and not at
Organiza- target target. the ball the ball ___x 0.3 =
tion of
Movements Student Student Student Ball is
30% turns leg turns leg hits the ball kicked with
while while with the toe the toe.
swinging swinging
and hits the and hits the
ball with the ball with
inside part the inside
of the foot part of the
foot
The ball The ball The ball The ball is
travels travels travels off target
accurately to accurately inaccurately all the
the target to the target, to the time
and student but student target
can repeat cannot
Accuracy
this process repeat
30% accurate ___x 0.3 =
at least 5
pass
times in a
consistently
row with
the same
results.
Total
87
STUDENT'S COPY
TRAPPING
Ball trapping refers to ways of moving the ball into control prior to a pass or
a shoot. Trapping the ball is controlling the ball when it is in the air or in the ground.
The aim is to deflect the movement of the ball and bring it to your control. When
the ball drops right in front of you, you can now make a step to make a good pass
to someone or shoot the ball.
Different parts of the body can be used to execute a trap. For example:
a) Foot trap – includes the inside, outside, instep, sole
b) Thigh trap
c) Chest trap
d) Shin and butt trap
e) Head trap – when the ball reaches head height
Trapping can be combined with other skills like shooting, passing, or dribbling. .
88
STUDENT'S COPY
GOLDEN
SKILL ASSESSMENT CRONICA
2 – Ball PUBLISHING INC.
Trapping
RUBRICS FOR BALL TRAPPING SKILL

Steps are Steps are No steps No steps
taken to taken to are taken to are taken to
approach the approach the approach approach
Coordina- ball and with ball and with the ball the ball ___x 0.2 =
tion balanced balanced steps
20% steps from
left to
right
Actively Practicing Practice Inactive
Team- participating moderately occasionally participation
work with the with the team with the with the __x 0.2 =
20% team. team. team.
Student Student turns Student No contact
turns his his receiving contacts the is made
receiving foot at a 90 ball with his with the
foot at a 90 degree angle toe’ instead incoming
degree angle and makes of the inside ball
and makes contact with part of the
Organiz- contact the inside foot Student’s ___x 0.3 =
ation of with the part of the
eyes are
Move- inside part foot
Student’s focused on
ments of his foot,
eyes on the partner and
cushioning
30% Ball stays partner and not on the
the impact
near the not on the ball
receiver’s ball
Ball stays playing
at the perimeter
receiver’s with
playing a wobble
perimeter
89
STUDENT'S COPY
Student can Trapping Trapping Ball bounces
repeat this is done is done away from the
process at accurately accurately receiver
Accuracy least 5 times but only but only No proper
30% in a row with the with the coordination ___x 0.3=
with dominant dominant is exerted
the same foot foot
results with
both feet
Total
HEADING
It is only in football do athletes use their heads to strike the ball. Heading
is a unique skill of using the head to manipulate the ball movement or use it as a
weapon of scoring. The head is used to deflect, to pass, to trap, to flip, or to shoot
the ball.
Heading techniques are vital for air power in the game of football. The team
that dominates in the air can win the game in the vital danger zone in front of a six-
yard box, both when attacking and defending.
The correct part of the head to use is the forehead. The forehead is the
hardest and flattest part of your head. It will give you better control over where you
want to make the ball go as well as give greater power. The force which you apply
to the head should not only come from your neck muscles.
90
STUDENT'S COPY
DRIBBLING GOLDEN CRONICA PUBLISHING INC.
In football, the art of running the ball with your feet is called dribbling. It
is the most exciting, most spectacular, and the most difficult skill in football. It
does not come easily to a player because it is a combination of many skills like ball
control, balance, speed, acceleration, and body movement.
This skill is used to move the ball, and outmaneuver or deceive the opponent.
It is moving the ball past an opponent while keeping it at close control.
Remember not to dribble too long. There is a time to dribble and a time to
pass.
91
STUDENT'S COPY
SHOOTING GOLDEN CRONICA PUBLISHING INC.
Scoring a goal in football is called shooting. The ultimate aim is to place the
ball inside the goal.
Power and accuracy are the main principles of shooting. To increase power,
bring the kicking legs through quickly and increase your follow through. Striking
the ball while it is still in the air is called a volley shot. The banana shot can curve
either way, using the inside or outside of your foot.
JUGGLING
Juggling is not normally done in the game of football. It is a method to teach
control and touch the ball while having fun. It is like popping the ball back into the
air with your foot, thigh, or head. It is making the ball alive the way you want it.
92
STUDENT'S COPY
GOLDEN
SKILL ASSESSMENT CRONICA
3 – Shooting thePUBLISHING
Ball INC.
RUBRICS FOR SHOOTING SKILL
Shooting Shooting Shooting No steps

arch is arch is arch is are taken to
performed performed performed, approach
with 2 steps with 2 steps but the ball
behind ball behind ball, steps are (stand and
Coordination and steps are but steps uncoordi- swing) ___x 0.2 =
20% coordinated are not fully nated
(Last step coordinated
should be
the biggest
step)
Practice Practice Minimal No

Teamwork is done is done interaction collabora-
20% actively moderately with the tion ___x 0.2 =
with the with the group with the
group group group
Plant foot Plant foot is Plant foot is Plant foot
is next to next to the near the ball, is behind
the ball and ball but not next the ball and
full body to ball poor body
momentum/ Contacts movements
force the ball Awkward ___x 0.2 =
Organization is used with the body Poor
of side of the movements. kicking
Movements Follow foot. technique
20% through
with
kicking
leg, good
contact
on the
ball with
the instep
hitting the
ball
93
STUDENT'S COPY
Excellent Above Average Poor
shooting average shooting shooting
Consistency
technique shooting technique technique ___x 0.2 =
20% technique
Shot is Shot is Shot is Shot is poor ___x 0.2 =
Accuracy accurate semi- erratic
20% accurate
Total
94
STUDENT'S COPY
THE LAWS OF THE GAME

• know the Laws of the Game of football;
• identify the markings and equipment required in football;
• understand the functions of the referee;
• evaluate the offside law; and
• appreciate and learn how to play fair.
95
STUDENT'S COPY
GOLDENFIELD
LAW 1 – THE PLAYING CRONICA PUBLISHING INC.
The field of play is marked with lines. These lines mark the areas of which
they are boundaries.
The two longer boundary lines are called touch lines. The two shorter lines
are called goal lines.
All lines are not more than 12 cm or 5 inches wide.
The field of play is divided into two halves by a halfway line.
The centre mark is indicated at the midpoint of the halfway line. A circle
with a radius of 9.15 m or 10 yards is marked around it.
LAW 2 – THE BALL

• spherical and made of leather or other
suitable material
• circumference of not more than 70 cm (28 ins)
and not less than 68 cm (27 ins)
• not more than 450 g (16 oz) and not
less than 410 g (14 oz) in weight
• at the start of the match, of a pressure equal to
0.6-1.1 atmosphere (600-1100 g/cm2) at sea
level (8.5 lbs/sq in 15.6 lbs/sq in)
96
STUDENT'S COPY
GOLDEN
LAW 3 – THE NUMBER CRONICA
OF PLAYERSPUBLISHING INC.
According to the official soccer rules, a team can bring in 10 outfield players
and one goalkeeper in the pitch and can have several substitutes on the bench.
The number of benched substitutes, as well as the actual number of substitutions,
allowed in a single match may vary with the type of game played. For example, in
official matches only three substitutions are allowed, with 5, 7, or 9 players on the
bench.
LAW 4 – THE PLAYER’S EQUIPMENT

A player must not use equipment or wear anything that is dangerous to
himself or another player, including any kind of jewelry.
The basic compulsory equipment of a player are the following separate items:
a jersey or shirt, shorts, socks, shin guards, and footwear. If thermal undershorts are
worn, they must be of the same main color as the shorts.
97
STUDENT'S COPY
LAW 5 – THE REFEREE
Every football match is controlled by a referee who has full authority to
enforce the Laws of the Game in connection with the match to which he has been
appointed. The referee has the following duties and responsibilities.
• Enforces the Laws of the Game and controls the match in cooperation
with the assistant referees
• Where applicable, with the fourth official, ensures that any ball used
meets the requirements of Law No. 2
• Ensures that the players’ equipment meets the requirements of Law No. 4
• Acts as timekeeper and keeps a record of the match
• Stops, suspends, or terminates the match, at his discretion, for any
infringement of the Laws
• Stops, suspends or terminates the match because of outside interference
of any kind
• Stops the match if, in his opinion, a player is seriously injured and sees
to it that the injured player is removed from the field of play
• Allows play to continue until the ball is out of play
• Punishes the more serious offense when a player commits more than one
offense at the same time
• Imposes disciplinary action against players guilty of cautionable and
sending-off offenses. He is not obliged to take this action immediately
but must do so when the ball next goes out of play.
98
STUDENT'S COPY
GOLDEN CRONICA
LAW 6 – THE ASSISTANT REFEREESPUBLISHING INC.
Two assistant referees are appointed whose duties are subject to the decision
of the referee. Assistant referees are to judge whether:
• the whole of the ball has went out of the field of play;
• which side is entitled to a corner kick, goal kick or throw-in, when a
player may be penalized for being in an offside position;
• when a substitution is requested, if misconduct or any other incident has
occurred out of the view of the referee; and
• when offenses have been committed
• where the assistants are closer to the action than the referee (this
includes, in particular circumstances, offenses committed in the
penalty area),
• whether at penalty kicks, the goalkeeper has moved forward before the
ball has been kicked and if the ball has crossed the line.
LAW 7 – THE DURATION OF THE MATCH

The match consists of two equal periods of 45 minutes, unless otherwise
mutually agreed between the referee and the two participating teams.
Any agreement to alter the periods of play – for example, to reduce each
half to 40 minutes because of insufficient light – must be made before the start of
play and must comply with the rules of the competition.
Half-Time Interval
• Players are entitled to an interval at half-time.
• The half-time interval must not exceed 15 minutes.
• Competition rules must state the duration of the
half-time interval.
• The duration of the half-time interval may be
altered only with the consent of the referee
99
STUDENT'S COPY
GOLDEN
LAW 8 – THE START ANDCRONICA PUBLISHING
RE-START OF PLAY INC.
There are eight reasons for which the game can be stopped and, similarly,
eight ways to restart it. Each period of time starts with a kick-off.
1. The game is also restarted with a kick-off if a team scores a goal.

2. If the ball goes out on the side lines, the player who last touched the
ball concedes to a throw-in. The game is restarted with the other team
throwing the ball back into play.
3. The goal kick is awarded to the defending team, if the attacking team
took the ball out of play on the defending team’s goal line. If the
defending team touches the ball last and it goes over their own
goal line, outside of the goal itself, then the opposing team earns
a corner kick.
4. An indirect free kick is awarded when a team produces a non-penal foul
(dangerous play or offside for example) and the game is restarted with
a ground kick that cannot be taken towards goal (if a player scores
directly from an indirect free kick, without another player touching
the ball, the goal is not counted).
5. A direct free kick is caused by a foul or handball and unlike the indirect
free kick it can be kicked towards the goal.
6. A penalty kick is similar to a direct free kick in that it is caused by a
foul or handball, but the offense occurs inside the defending team’s
penalty area. The game is restarted with one of the attacking team’s
players shooting for goal from the penalty spot (11 meters,
perpendicularly on goal), a one on one with the goal keeper.
7. The dropped ball occurs when the referee stops the game for a special
reason (an injured player, ball becoming defective or the interference
of an external factor) and the game is restarted with him dropping
the ball from shoulder height in front of two players who will
battle for possession.
100
STUDENT'S COPY
LAW 9 – THE BALL IN AND OUT OF PLAY
The ball is out of play when the ball crossed the goal line or touch line
whether on the ground or in the air or the play has been stopped by the referee.
Ball In Play
The ball is in play at all other times, including when it hits the goalpost,
crossbar, or corner flag post and remains in the field of play, also when the ball
during the game hits the referee or an assistant referee when they are on the field of
play.
LAW 10 – THE METHOD OF SCORING

A goal is scored when the whole of the ball passes over the goal line,
between the goalposts, and under the crossbar, provided that no infringement of the
Laws of the Game has been committed previously by the team scoring the goal.
101
STUDENT'S COPY
LAW 11 – OFFSIDE
It is not an offense in itself to be in an offside position. A player is in an
offside position if:
• he/she is nearer to his opponents’
goal line than both the ball and the
second last opponent
• he/she is in his own half of the field
of play
• he/she is level with the second last
opponent
• he/she is level with the last two
opponents
LAW 12 – FOULS AND MISCONDUCT

A foul can occur when a player tries to get the ball from his opponent and
kicks him/her or pushes him away accidentally. On the other hand, misconduct
means that a player willfully targets his opponent and punches, kicks, or pushes
him away.
Fouls can only occur when the ball is in play, but misconduct can occur
when it is out of play as well.
Depending on the seriousness of the foul or misconduct, the referee can
penalize it with a yellow or red card in addition to a free kick or penalty kick.
102
STUDENT'S COPY
LAW 13 – FREE GOLDEN
KICKS CRONICA PUBLISHING INC.
Types of Free Kicks
Free kicks are either direct or indirect. For both direct and indirect free
kicks, the ball must be stationary when the kick is taken and the kicker does not
touch the ball a second time until it has touched another player.
The Direct Free Kick is kicked directly into the opponents’ goal, a goal is
awarded.
The Indirect Free Kick is indicated by the referee by raising his arm above
his head. He maintains his arm in that position until the kick has been taken and the
ball has touched another player or goes out of play.
LAW 14 – THE PENALTY KICK

• A penalty kick is awarded against a team that commits an offense for
which a direct free kick is awarded, inside its own penalty area and
while the ball is in play.
• A goal may be scored directly from a penalty kick.
• Additional time is allowed for a penalty kick to be taken at the end
of each half or at the end of periods of extra time.
• Position of the Ball and the Players
- The ball is placed on the penalty mark.
- The player taking the penalty kick is properly identified.
- The defending goalkeeper remains on the goal line, facing the
kicker, between the goal posts until the ball has been kicked.
- Only the kicker and the goalkeeper should stay inside the penalty
area; the rest of the players should be outside the penalty line
103
STUDENT'S COPY
LAW 15 – THE THROW-IN
• A throw-in is a method of restarting play. A goal cannot be scored
directly from a throw-in.
• A throw-in is awarded when the whole of the ball passes over the
touch line, either on the ground or in the air, from the point where it
crossed the touch line, to the opponents of the player who last touched
the ball.
• Mechanics:
- The thrower should face the field of play, has part of each foot
either on the touch line or on the ground outside the touch line;
he uses both hands and delivers the ball from behind plays over
his head.
- The thrower may not touch the ball again until it has touched
another player. The ball is in play as it enters the field of play.
LAW 16 – THE GOAL KICK

A goal kick is a method of restarting play. A goal may be scored directly
from a goal kick, but only against the opposing team.
A goal kick is awarded when the whole of the ball, having last touched a
player of the attacking team, passes over the goal line, either on the ground or in the
air, and a goal is not scored in accordance with Law 10.
Mechanics:
• the ball is kicked from any point within the goal area by a player
of the defending team
• opponents remain outside the penalty area until the ball is in play
• the kicker does not play the ball a second time until it has
touched another player
• the ball is in play when it is kicked directly beyond the penalty
area
104
STUDENT'S COPY
The Goal Kick
LAW 17 – THE CORNER KICK

A corner kick is a method of restarting play. A goal may be scored directly
from a corner kick, but only against the opposing team.
A corner kick is awarded when the whole of the ball, having last touched a
player of the defending team, passes over the goal line, either on the ground or in
the air, and a goal is not scored.
Mechanics:
• the ball is placed inside the corner arc at the nearest corner
flag post
• the corner flag post is not moved
• opponents remain at least 9.15 m (10 yds) from the ball until
it is in play
• the ball is kicked by a player of the attacking team
• the ball is in play when it is kicked and moves
• the kicker does not play the ball a second time until it has
touched another player
105
STUDENT'S COPY

Recall the Laws of the Game of football. Read each item carefully. Write
the letter of the correct answer.
_____1. How many players does each team have on the pitch when a soccer
match starts?
a. 15 b. 9 c. 7 d. 11
_____2. How many Laws of the Game are there?

a. 170 b. 1700 c. 710 d. 17
_____3. How long is the play time in a regular game (without injury time or
extra time)?
a. 90 minutes b. 120 minutes c. 60 minutes d. 45 minutes
_____4. How many points are awarded for a goal?

a. 9 b. 6 c. 1 d. 3
_____5. The referee walks up to a player and shows him a red card. What does
that mean?
a. The player is out for 10 minutes
b. The player is in need of a substitute
c. The player is out for the entire game
d. The player is ordered to leave the field
_____6. Which is normally not part of a soccer uniform?

a. helmet b. shoes c. shirt d. shin pads
_____7. How often is the World Cup played?

a. once every two years c. once a year
b. once every four years d. twice a year
_____8. What part of your body may you not play the ball with (unless you are
the goalkeeper)?
a. hands b. feet c. head d. knees
106
STUDENT'S COPY
_____9. In which country where the first set of rules and standards in soccer
written?
a. France b. Germany c. England d. Italy
_____10. During a match how many players are allowed to be replaced by a

substitute?
a. 3 b. 7 c. 5 d. none
107
STUDENT'S COPY
TABLE TENNIS
Hanlon, T. (2009). In The Sports Rules Book 3rd Edition (pp. 243-245). USA:
Human Kinetics.
Heaton, J. (2009). Crowood Sports Guides: Table Tennis Skills, Techniques and
Tactics. Ramsburry, Ramsbury, Marlborough, Wiltshire: The Crowood Press Ltd.
Hudges, M. (n.d.). Retrieved from http://www.allabouttabletennis.com/
McAfee, R. (2009). Table Tennis: Steps To Success. USA: Human Kinetics.
Schmottlach, N. (2010). In J. McManama, Physical Education Activity Handbook

12th Edition (pp. 288-294). San Francisco, CA: Pearson Education.
Table tennis. (n.d.). Retrieved from http://www.teachpe.com/gcse/Table%20

Tennis.pdf
Terminologies. (n.d.). In Internationl Table Tennis Federation Handbook. (2016).

Retrieved from http://www.ittf.com/ittf_handbook/2016/2016_EN_HBK_
CHPT_2.pdf
Photo Credits
McAfee, R. (2009). Table Tennis: Steps To Success. USA: Human Kinetics.
Google Images
108
STUDENT'S COPY
VOLLEYBALL GOLDEN CRONICA PUBLISHING INC.
• FIVB. (2011). Coaches Manual. Retrieved January 2016, from Federation
Internationale de Volleyball Web Site: www.fivb.org
• Mcintyre, A. G. (2015). An Insider’s Guide to Volleyball. New York: The

Rosen Publishing Group, Inc.
• Oldenburg, S. (2015). Complete Conditioning for Volleyball. Human Kinetics.

USA
• Schmottlach, N., McManama, J., & Hicks, L. (2010). Physical Education

Activity Handbook. San Francisco: Benjamin Cummings. USA
• National Strength and Conditioning Association. (2008). Essentials of Strength

Training and Conditioning. Chap. 13: Warm-up and Stretching.. Human
Kinetics: Hongkong. p:295.
Images retrieved from:

fivb.org;dreamstime.com
en.wikipedia.org;hellokids.com
volleyball-life.com
printerest.com
myhobbyvolleyball.blogspot.com
passonlinecasinobonus.com
Volleyball_Sprungaufschlag
volleyballcountry.com
volleyballsource.net
stack.com; molten.co.jp
www.4referee.com
www.4referee.com
www.movdata.net
www.news.com.au
www.newsobserver.com
www.strength-and-power-for-volleyball.com
www.volleyballadvisors.com
yntsites.com;youtube.com
109
STUDENT'S COPY
FOOTBALL
Adri, R.L. (2011) Give It Your Best Shot: A Football Instructional Video.
Educational Technology Center, University of Santo Tomas Espana, Manila
Philippines.
Federation Internationale de Football Association. Laws of the Game.(2014)

Retrieved January 29, 2016, from www.fifa.com.
Asian Football Confederation. The Future is Asia (2011) Retrieved January 29,
2016, from www.AFC.com.
“Kasibulan” The Training Handouts of the Phil. Football Federation (PFF) for the
football grass root program. 1999. Manila, Philippines.
“Pele, The King”. An autobiography of the king of football. Release by FIFA as

one of its featured athlete. June 2010. Zurich, Switzerland.
FunTrivia.com. Legal / Conditions of Use Compiled January 29, 2016 – 1453976364
en.wikipedia.org/wiki/American_football_positions
www,myactiveg.com/sports/football/how-to-play
110
STUDENT'S COPY

HYPE Sports

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

HYPE Sports

Uploaded by

Copyright:

Available Formats

STUDENT'S COPY

PLEASE DO NOT DUPLICATE.

To our colleagues at the University of Santo Tomas (UST) whose feedback

UNIT 1 INDIVIDUAL AND DUAL SPORTS

Lesson 1: Sprint Events 4

UNIT 2 TABLE TENNIS----------------------------------------------------------------35

UNIT 3 VOLLEYBALL ----------------------------------------------------------------57

INDIVIDUAL AND DUAL SPORTS

At the end of this unit, the students should be able to:

Field events are composed of the following:

2. Timer 4. Starting Blocks

Sprinting is short-distance running in which the athlete tries to maintain

At the starting line, place your non-dominant

Raise your butt slightly higher than the

After the gunshot, make a powerful push

On your mark! Set! Go! Accelaration

THE 200-METER AND 400-METER SPRINT EVENTS

(n.d.). Retrieved from http://www.telegraph.co.uk/

(n.d.). Retrieved from https://www.pinterest.com/

PERFORMANCE TASKS FOR SPRINT

Task 1 – Dynamic Warm-up

Follow this warm-up sequence:

Task 3 – Crouch Test

Fill-out the Sprint Evaluation Form below.

SPRINT EVALUATION FORM

Task 2 – Hurdle Drills

Swing your Walk over Walk over Walk over the

Task 3 – First Take-off

Task 1 – Baton Pass

DISTANCE RUNNING EVENTS

On your mark! Set! Go!

(n.d.). Retrieved from http://www.enquirer.com/editions/2001/06/25/tem_step_up_to_race.html

Marathon Tactics and Techniques

(n.d.). Retrieved from http://www.enquirer.com/editions/2001/06/25/tem_step_up_to_race.

Follow this warm-up sequence:

Set up cones in a rectangular position. Assign a starting cone or corner.

DISCUS THROW HAMMER THROW

E It is made of wood or another The head, linked to a handle by a steel

The javelin may be made of metal or

Shoes worn for javelin are made of

Grips There are three main grip techniques.

Gripping the Shot

Techniques 1. Place the shot below your ear with

2. Facing away from the toe board,

3. Lower your upper body preparing

4. Inhale as you bend and perform a

5. Follow throw by extending your

Task 2 – Throwing Exercise

SHOT PUT EVALUATION FORM

Rating: Best throw:

GOOD VERY GOOD EXCELLENT

Pole Poles are usually made of fiberglass or carbon fiber,

Long Jump Techniques

Run-up Jump Landing

Health and Safety

At the end of this unit, the students should be able to:

INTRODUCTION TO TABLE TENNIS

HISTORICAL BACKGROUND OF TABLE TENNIS

Figure 3. Balls with different star ratings

Net and Surround

Figure 5. Play area with surrounds

Name: ________________________________ Date: __________________

TABLE TENNIS TERMS, RULES,

Name: ______________ Date:

Name: ____________________ Date: _

Name: ______________ Date:

Name: _________________ Date: