PE3 Individual and Dual Sports 1-18

REGENCY POLYTECHNIC COLLEGE, INC.
Gen.San Drive, Brgy. Morales, Purok Springs I, Koronadal City, South Cotabato, Phil., 9506
E-mail Add.: regencypolytechniccollege@yahoo.com/
regencypolytechniccollege@gmail.com
Administration Office Tel. No.: (+83) 228-19-94/Mobile No.: (+63) 936-039-0107
Website: http://www.regencypolytechniccollege.com.ph
An instructional material developed for the

exclusive use of the Maritime Education program
in accord with the quality standard requirements.
PHYSICAL EDUCATION 3 (INDIVIDUAL AND DUAL SPORTS)

Course Title/Description
2 HOURS LECTURE
Conduct hours (No. of Units)
Prof./Instructor: CHERYBE P. SANTIAGO

Course Module Developer
INTRODUCTION
This course is to provide learning experiences that will lead to the development of basic
skills and strategies in Individual and Dual Sports. And teach students online, and module in
different kinds of individual and dual sports while enhancing personal and social behaviors. It
also includes the facilities and equipment, the skill mechanics, and the rules of the different
sports.
Individual and Dual sports may seem different, but many of their strategies are similar,
and participating in one can help strengthen skills in another. In this lesson, learn about the
differences and similarities between several common individual and dual sports.
The course designed to elicit opportunities to advance individual skill levels in different
dual sports. In addition to skill acquisition, the course will focus on how to plan and implement
the four stages of skill development in games through the use of extending, refining, and
application tasks.
An emphasis will be placed on the use of the game stages and movement framework as a
guide for designing a variety of sport game experiences for college students. Students will be
expected to achieve an intermediate level of skill in the selected team sports. Practice outside of
class time and individual tutoring online may be necessary for some students to achieve the
expected performance level.
REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

CHERYBE P. SANTIAGO
DATE: DATE: DATE: DATE:
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FOREWORD
In its quest for quality instruction in maritime schools, the Regency Polytechnic College
Graduate School has developed and launched the Distance Education Program for exclusive use
by Maritime Engineering, Maritime Transportation, Travel Management, and Hospitality
Management. The program responds to the immediate need for academically trained teachers
who are upgraded in terms of new trends in maritime education.
This program provides an opportunity for those students who need to enhance critical
thinking especially in engaging in different kinds of sports as part of their learning process. This
module will teach students how to improve their skills and develop physical fitness, in kinds of
sports activities, and to be actively participative using their skills and knowledge.
This learning package which is to be used in the course of Bachelor of Science in

Maritime Engineering, Bachelor of Science in Maritime Transportation, Bachelor of Science in
Travel Management, and Bachelor of Science in Hospitality Management have been developed
through the concerted efforts of writer, editor, reviewer, and consultant.

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PREFACE
To the Instructor.
This Text/learning package in PE 3 INDIVIDUAL and DUAL SPORTS can use as a

teaching guideline for those who teach the subject. It consists of all the modules that needed in
this particular subject, in which each module has its lesson of introduction, learning objectives,
posttest, a summary of the lesson, suggested enrichment activity and references.
It explains the background of sports, nature of the game, skills, and strategy of PE 3 Dual
Sports. She feels physically fit and easily adopted in engaging sports to the success of this
course; she has personally written the learning package. In doing this, she relied on the
experiences of experts that she has gained in developing this module.
The writer hopes that this attempt shall be accepted as criticisms, therefore, are similarly
welcome that the succeeding editions if needed shall be so enriched.
CHERYBE P. SANTIAGO

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To the Student.
This learning package was to provide students of Regency Polytechnic College, Inc.
especially the students in Bachelor of Science in Marine Engineering, Bachelor of Science in
Marine Transportation, Bachelor of Science in Travel Management, and Bachelor of Science in
Hospitality Management a learning package that enhance them to be aware and knowledgeable
in a particular subject outline. It includes important skills, strategy, technique, and applying a
different kind of sports used in sports activities. All states in this learning package are written in
a very simple clear and practical style for the learning of everyone.
In this text, it enhances students to develop their physical fitness and to become a healthy
lifestyle in playing sports. All the assessments, activities can lead the students to be more
knowledgeable and responsible for taking it seriously. The participation of each student is highly
needed to have a better discussion.
I have designed this learning package to be flexible and meet the needs of students who
want to learn in this course. My job as a writer is to present and explain the important
background of sports, skills, develop their physical fitness, and applying the word of
sportsmanship for PE 3 Individual and Dual Sports in a comprehensible and interesting manner.
CHERYBE P. SANTIAGO

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Course Syllabus
COURSE INFORMATION: BS Maritime Transportation, BS Marine Engineering, BS Travel

Management, BS Hospitality Management
Instructor: Cherybe P. Santiago

E-mail Account: santiagocherybe@gmail.com
Contact No.: 09305919883
COURSE DESCRIPTION: Physical Education 3 (Individual & Dual Sports) 2 units Lec
General Description:
This course is to provide learning experiences that will contribute to the development
of basic skills in Dual Sports. And teach students online, and module bases in kinds of Dual
Sports while improving personal and social behaviors. The course also aims to generate
opportunities for advancing personal skill levels in various Dual Sports. They’ll also be guided
by a program to improve their fitness level.
In addition to skill acquisition, the course will focus on how to plan and implement the
four stages of skill development in games through the use of extending, refining, and application
tasks. An emphasis will be placed on the use of the game stages and movement framework as a
guide for designing a variety of sport game experiences for college students.

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Students will be expected to achieve an intermediate level of skill in the selected team
sports. Practice outside of class time and individual tutoring online may be necessary for some
students to achieve the expected performance level.
COURSE LEARNING OUTCOMES:

1. Analyze the meaning of individual sports.
2. Understand the different sports training principles.
3. Compare the meaning of external and intrinsic motivation in sports.
4. Familiarize the important tips of sports training principles.
5. Define the meaning of track and field and the history of sports.
6. Understand the rules and famous track and field athletes.
7. Describe the appropriate procedure of Psychological Skills Training.
8. Appreciate the many benefits of sports track and field.
9. Familiarize the changes of sports through apply and enhance the capability to a healthy
lifestyle.
10. Describe the word and meaning of boxing in an Olympic Competition.
11. Analyze the rules to apply the competition and equipment.
12. Indicate the important strategy used in the boxing stance and punch.
13. Understand the purpose and defense techniques of the boxing competition.
14. Identify the training programs in terms of the boxing competition.
15. Indicate the importance of plyometric training in the boxing sport.
16. Appreciate the training plan development into the competition.
17. Understand the purpose of competition and the role of the sport.

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18. Identify the purpose of the masterpiece and the importance of this art for boxing.
19. Describe the appropriate procedure in executing the different badminton skills.
COURSE STRUCTURE:
This course is conducted entirely in a Flexible Learning setting, wherein you will have
classes through virtual interaction, meaning your presence in the school premises may not be
necessary.
If some students have a strong internet connection, a desktop that has an updated
browser, and can participate in an online class, I will schedule a day off when we conduct a
virtual discussion. If you can’t perform an online class through some internet access problem,
you can get your module to be answered and to be passing every end of the week. In regards to
this setup, the students need to share their thoughts and situations so that the teacher can settle
this problem.
Any requirements, school activities, assignments, quizzes will be sent through email accounts.
Students can use some platform like Facebook Messenger, Zoom, and Skype in conducting
online classes. For all inquiries to the subject submit it anytime so that it can be answered on
time.
COURSE REQUIREMENTS:
Textbooks: Modular
System Requirements:
The system requirement in the conduct of the On-line should be the following:
 Laptop or Desktop Computer that has a Zoom, or Skype Installed

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 Strong Internet Connection
For online class interaction, the system requirements would be updated systems software
to cater to video classes, FACEBOOK MESSENGER, GOOGLE MEET, ZOOM, or SKYPE.
Also in case of offline interaction, a module will be developed for their reference and task
compliance, whereby all of the materials attached to the module shall be brought by you, and any
activity therein shall be complied and submitted at a designated date of submission.
Hardware Requirements:
A laptop or desktop with attached headset and printer or scanner is required as we conduct a
virtual or on-line class session (ref. website dashboard)
COURSE PUBLICATION PROTOCOL:

Announcements/Notice:
All the announcement/ Notice will be posted to the created group page on Facebook.
E-mail Communication:
In this course, we will use the designated e-mail address you have provided or a feature in the
dashboard of the website, whichever is convenient. Please check your messages regularly. When
submitting messages, please do the following:
 Put a subject in the subjections box that describes the email content with your name, week,
and message subject. For example, Juam de La CruzWeek 2 Project ABC;
 Send email only to the assigned official email address and not into my email account;
 Do not send messages asking general information about the class, please post it on a separate
forum;

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 Do not submit assignments by SMS or message.
Questions:
In online courses, you are encouraged to discuss any posted questions in the forum or sessions.
The collected answers will then be discussed in the succeeding sessions. For every clear and
comprehensive answer, you give, you will receive an extra credit of __ point/s for the course.
(maximum of five (5) points)
Discussion Forums:
In this section, the teacher gives all the requirements, activities, assessments, and test
through the online/offline per week by providing a hard copy and soft copy in every module
topic. Students remind before the deadline of the requirements. In case of offline interaction, a
module will be developed for their reference and task compliance, whereby all of the materials
attached to the module shall be brought by you, and any activity therein shall be complied and
submitted at a designated date of submission.
Always remind them of the high participation that is highly needed for the online class access, so
that the teacher and students are continuously, clearly to discuss all the topics.
Virtual Discussion Hours:

For the online discussion’s students will prepare for their schedule per week. The
students will prepare and ready for a lesson through online discussion. And for the offline
students, the teacher already prepares a module requirement. This whole first-semester class will
be conducted online and offline.
On-line Etiquette:

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Online etiquette requirements should be the following:

 We will set a schedule of what time we will start the online discussion; you need to be on
time so before handset your internet connection to avoid a problem if our class is ongoing.
 During our class discussion, wearing attire properly like you are going to school
 Attendance is a must
COURSE ASSIGNMENT POLICY:

Due Dates:
At the end of our virtual discussion, I will provide an assignment that you need to
accomplish. In every session expect that you will have an assignment to answer as part of your
learning. The passing of the assignment is after the day the teacher gives it to you.
Weekly Assignments:
Each week you will need to complete the following:
 Assignment
 Activities
 Self-Assessment Questions
Projects or Assignments:
At the end of the semester, I will give a project or compilation of all the activities you performed
and the entire module you have with the answer.
GRADING CRITERIA:
Rubrics:
Components Percentage

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Attendance, Assignment, Quizzes 25%

Performance 50%
Final Exam 25%
Total:100%
Extra Credits:
The students who were always actively participative through online classes by sending their
requirements ahead of time will get extra points.
Grades Announcement:
The grades will announce through online processing after midterm and final examination.
The teacher sends their grade in email account, Facebook, and Messenger.
COURSE DEADLINE & EXTENSION POLICY:

If the students can’t pass or complete all their requirements at the end of the semester, there will
be a 1-week extension to comply with all their works.
DROPPING OF COURSE POLICY:

This online and offline class the teacher already gives a respective assignment rule for the
students so that they remind before the proper protocol if the students do not comply with their
task assignment in more than times they notice that there was ignore their responsibilities the
teacher will remind for the warning, and last warning. Unless if their notice they doing again the
teacher will remind for the drop because the student’s performance can’t comply many times.

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Course Outline
Module 1: PE 3 INDIVIDUAL SPORTS
Lesson 1.1: Sports Training Principles
Lesson 1.1: History, Famous Athletes, and Types of Track and Field Events
Lesson 1.1: A Method for enhancing the Psychological Skills of Track And Field
Lesson 1.1: The Benefits Of Sports
Module 5: Boxing
Lesson 1.1: History, equipment, and rules
Module 6: Boxing
Lesson 1.1: Boxing Techniques
Module 7: Boxing
Lesson 1.1: The Boxing Defense
Module 8: Boxing
Lesson 1.1: The Training of an Athlete
Module 9: Boxing
Lesson 1.1: The Plyometric Training
Module 10:Boxing
Lesson 1.1: Training Plan Development
Module 11: Boxing
Lesson 1.1: The Competition

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Module 12: Boxing

Lesson 1.1: The Sport and The Art of Boxing
Module 13: PE 3 Dual Sports
Lesson 1.1: History, Nature and Safety Etiquette
Lesson 1.1: The basic Skills in Badminton
Lesson 1.1: The game badminton strategy
Lesson 1.1: The Skills, Techniques, Strategies of Table Tennis
Lesson 1.1: The Advantage and Disadvantage of sport
Lesson 1.1: The benefits and Purpose of Sports

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Module I: PE 3 INDIVIDUAL SPORTS
Lesson I: Sports Training Principles

Introduction
The sport includes all forms of competitive physical activity or games which, through
casual or organized participation, at least in part aim to use, maintain or improve physical ability
and skills while providing enjoyment to participants, and in some cases, entertainment for
spectators. There are certain sports, such as golf, bowling, and tennis that, for the most part, are
considered individual sports, which are sports played alone without teammates.
An individual sport refers to a sport in which participants compete as individuals. All
activities which are part of human behavior were subject to long-term development. Let us take
throwing, which is regarded as basic motor activity, as an example. In the deep past, throwing
was necessary for feeding and defense. At present, throwing has lost its importance as one of the
above-mentioned activities but it is involved in different sports to a great extent (e.g. athletics,
handball, baseball, etc.).
Objectives
At the end of the lesson, you shall have been able to:
1. Analyze the meaning of individual sports.
2. Understand the different sports training principles.
3. Compare the meaning of external and intrinsic motivation in sports.
4. Familiarize the important tips of sports training principles.
Pretest

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Multiple Choice: Each item is provided with four choices. Write the letter of your answer
on the blank, before each number.
________1. Which is not a fit training principle, and why?

A. Frequency, because it refers to how often an athlete should train.
B. Intensity, because it refers to how hard an athlete should train.
C. Tempo, because it refers to how much in rhythm an athlete should train.
D. Time, because it refers to how long an athlete should train.
________2. Which is an example of intrinsic motivation as opposed to external motivation?
A. A boxer wakes up at 5:00 a.m. and practices hitting the punching bag, just because she wants
to win a lot of money in the upcoming big bout.
B. A figure skater wakes up at 5:00 a.m. and goes out to practice jumps and spins in the cold
morning air, just because she sincerely wants to master them.
C. A golfer wakes up at 5:00 a.m. and goes out and hits putts and chips under the moonlight,
just because she wants to win the club trophy.
D. A runner wakes up at 5:00 a.m. and goes out for a five-mile training run, just because her
coach told her she should improve her times.
________3. Identify an example of how an individual athlete might use the principle of
specificity to improve at his sport.
A. A cyclist goes on a cross-training run on the beach boardwalk to improve his cardiovascular
fitness.
B. A golfer takes a yoga class to improve his flexibility.

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C. A tennis player hits 250 forehands and 250 backhands against a wall to improve his
technique.
D. A wrestler takes dance lessons to improve his coordination
________4. This is a trait that many individual sports athletes possess.
A. External motivation
B. Intrinsic motivation
C. Intrinsic motivation
D. Sports Training Motivation
________5. This broad principle operates at many levels of human performance.
A. Balance Principle
B. Individualization Principle
C. Overload Principle
D. Specificity Principle
Reading
Athletes improve and develop new skills, leading to improved performance and
confidence. Individual sports also allow for independence and can be a great fit for a kid who
doesn't like to rely on someone else's skills to perform well. Some individual sports allow
flexibility with training times and regimens. Individual sports also allow athletes to aim for
personal goals without worrying about hurting the team. For example, in distance running, an
athlete will commonly shoot for a personal best (known as a PB) several times per year.
Individual athletes are often said to be competing against themselves. They do have competitors
to beat, but they also attempt to improve on their previous best performances as well.

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There are two basic types of motivation. They are external motivation and intrinsic motivation.
 External motivation comes from someone else or involves gaining a reward. Examples of
external motivation include a coach yelling at you to do pushups, winning a medal, or a
parent telling you to clean your room.
 Intrinsic motivation means that the desire comes from within. This is a trait that many
individual sports athletes possess. Examples include deciding to run a personal best in a
5K race or attempting to qualify for a big tournament. In individual sports, there are no
teammates to please or to put peer pressure upon you, as the pressure comes from
yourself.
Sports Training Principles
Coaches rely on well-established sports training principles to design programs and make
educated coaching decisions. Principles are generally agreed upon guidelines that are grounded
in the sport sciences and hold in practice and competition.

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When training athletes, it is advisable to consider these principles collectively and

interpret them with flexibility, rather than with rigidity. Wisdom from experience as well as good
judgment is essential for optimizing the benefits of these guidelines. The commonly known
training principles (Specificity, Overload, and Recovery) are heavily grounded in exercise
physiology--the study of the effects of exercise on the human body. However, other sport
sciences also support these principles. For example, the Specificity
Principle concerns how the athlete's body adapts to the stress placed on it. Specificity also
applies to practice conditions and the environment in motor learning literature. Regardless of the
fields in which they are studied, it is most important for coaches to understand how to effectively
apply them in practice and competition.
While it is important to know how to use these principles, skill learning, movement
mechanics, and other areas aspects of sports performance must be integrated into the programs of
athletes at their respective levels of competition.

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The 8 Key Sports Training Principles are:
1.) The Balance Principle is a broadly applied principle that concerns achieving the right
proportions of training activities. It also relates to the body's tendency to return to normalcy, or
homeostasis.
The Balance Principle for Optimal Performance
The Balance Principle dictates that all training must be properly proportioned to achieve
optimal results. This broad principle operates at many levels of human performance. All things in
moderation apply to sports training as well as general health and well-being. This principle
suggests that the right mix of training activities, diet, and healthy lifestyle habits are required for
optimal functioning. Going to extremes can result in poor performance, illness, and injury.
Overtraining, consuming too much of certain foods and nutrients (even water), or adopting crash
diets are examples.

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(Courtesy of Dr. Christine Brooks at Training High-Performance Athletes)

Physiologically, the human body seeks balance, or homeostasis, to restore itself to a constant
internal environment. Training places specific stresses on the body which, during recovery, are
brought back into balance. Extreme efforts over time can keep the body out of balance, which is
detrimental to health and performance. Psychologically, athletes need breaks from the intensity
of training and competition. For physiological and psychological reasons, programs should allow
athletes to overload and recover adequately over time.
Coaching Tips Related to the Balance Principle
 Training Activities. Design your total training program to include the proper proportions of
activities and time allocated to develop them. This is a basic goal of the annual program plan.

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 Training Intensity. More is better thinking may not produce the best results. Then again,
undertraining will not promote adequate progress. Find the best balance of intensity and
recovery. Be sensitive to signs of overtraining in your athletes.
 Muscle Balancing. Opposing muscle strength should fall within certain ranges. For example,
hamstrings should be 60-75% of the strength of the quadriceps. The very nature of sports
movements can promote imbalances. Training should include flexibility, muscle testing, and
balancing antagonists to prevent injuries.
 Body Composition. Achieving the best balance of body fat vs. lean body mass is important,
more so for some sports than others. Monitoring body mass index can help guide dietary and
training decisions.
 Nutrition. Athletes' diets must include essential nutrients in proper proportions that may shift
depending upon sport demands. Lack of proper nutrients (e.g., iron, protein) can slow
progress. Monitoring food intake and supplements can help athletes achieve the best results.
 Evaluation. Evaluating various aspects of athletes' health and performance can assist in

identifying areas where imbalances may occur and what is needed to correct them.
2.) The Individualization Principle concerns adjustments in training based on differences

between individual athletes.

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The Individualization Principle and Sports Training
The Individualization Principle dictates that sports training should be adjusted according
to each athlete's characteristics and needs, such as age, gender, rate of progress, and previous
experience. The goal of individualization is to capitalize on each athlete's strengths, exploit their
genetic potential, and strengthen their weaknesses.
Training program revisions for individual athletes can come in many forms. Adjustments
can be made for skill level (see Individual Differences), size, medical conditions, injuries,
motivational level, or other natural assets. While personal attention is time-consuming, it can
speed up an athlete's training progress.
Coaching Tips for Applying the Individualization Principle
 Set Clear Goals
 Goals set for team results can be personalized according to position and athletes'
abilities.

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 Test
 Getting your baseline measures and evaluating results is the most precise way to
apply this principle. In addition to fitness and skill testing, health-related tests
performed by trainers and other professionals offer implications for how training can
be adjusted.
 Optimize Shortcomings
 Devise ways to overcome weaknesses as much as possible. For example, for athletes
with low motivation, set specific goals, and reward progress. For those who are
naturally moving slowly for whatever reasons, overload speed-related activities.
 Gender Differences
 Be sensitive to physical as well as cultural differences. Women have wider hips, a

lower center of gravity, and carry more fat in these areas than do men. Training tasks
may need to be adjusted for these physical differences. Encourage and support girls
and women equally with boys and men, particularly when a sport is more accepted.
 Positive-negative-positive
 When offering coaching feedback, reinforce the good points, and also point out areas
for improvement. This is especially helpful when an athlete has difficulty, whether on

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a given day or consistently due to personal weaknesses, positive reinforcement

encourages him/her to persist.
 Senior Athletes
 Older adults may need specific attention compared to younger athletes. Coaches
should be sensitive to decreased flexibility, postural deviations, body composition,
and other orthopedically-related factors. Adults prefer to be active participants in
developing training programs.
 Youth Athletes
 Competitive youth sports subject children to many opportunities, as well as many

physical and psychological vulnerabilities. Positive early experiences marked with
success can lead the way to healthy lifetime habits. Coaches and parents should
accommodate such factors as the stage of learning, level of perceptual-motor
development, and fitness level and capabilities. Children need acceptance and
encouragement whether they win or lose.
3.) Overload Principle guides the intensity of workloads and how to progress regimens.
The Overload Principle for Sports Fitness and Skills
The Overload Principle is a basic sports fitness training concept. It means that to
improve, athletes must continually work harder as their bodies adjust to existing workouts.

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Overloading also plays a role in skill learning Overloading taps the body's mechanisms that bring
about the desired changes that go hand-in-hand with specificity. Improving cardiovascular fitness
involves sustaining submaximal activities for extended periods. Increasing strength requires
lifting progressively heavier weight loads.
For example, if a football player's goal is to improve upper body strength, he would
continue to increase training weight loads in upper body exercises until his goal was achieved.

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If the training load was not increased to push him to higher levels of strength, he would
show little improvement.

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Tips on Applying the Overload Principle
The following advice is commonly accepted and practiced:
1. Increase loads gradually and progressively
 Training loads should become more intense over some time, not increased too
abruptly or with too much intensity.
2. Test maximums
 Through testing, the intensity of training loads can be controlled and monitored.
3. Avoid muscular failure
 Burnout sets are not advised for most sports training. It is not necessary to train until
muscles fail or the athlete collapses.
4. Allow ample recovery time
 Too little recovery over time can cause an overtraining effect. Too much recovery
time can cause a detraining effect.
5. Plan and monitor training loads
 Design long-range, periodized training programs, test athletes, and evaluate their
progress to guide training decisions about overload.

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6. Track team and individual progress
 Identify general areas where there are common deficits compared to other fitness
components and skill qualities. If athletes "run out of gas", for example, training can
be overloaded to improve skilled performances when fatigued.
7. Alternate activities
 Organize workouts to allow recovery on some aspects of training while increasing

intensity on others. Use periodized planning to link into weekly and daily activities.
8. Coordinate all training activities and schedules
 Fitness training loads should be adjusted for technical and tactical activities, travel,
competitions, and other factors that could influence how overloading should occur.

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4.) The Reversibility Principle guides detraining when athletes stop working out.
The Reversibility Principle in Sports Training
Reversibility means that an athlete can lose the effects of training when they stop and can
gain the effects when they begin to train again. Detraining occurs within a relatively short period
after an athlete ceases to train. Performance reductions may occur in as little as two weeks or
sooner. In trained athletes, research indicates that detraining may result in greater losses in

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muscular power than strength. Strength losses are due to first to neural mechanisms, and next
due to atrophy of muscles.
What is interesting is that strength levels after detraining are rarely lower than pre-
training levels, so training has a residual effect even when it is discontinued. But when the
athlete returns to training, the rate of strength acquisition is high. The Reversibility Principle
Does Not Apply to Retain Skills
Motor learning research reveals that sports skills are retained for much longer periods
than the physiological effects of training. A skill once learned is never forgotten, especially if
well learned. Coordination appears to store in long-term motor memory and remains nearly
perfect for decades, particularly for continuous skills (e.g., cycling, swimming). The challenge
often concerns regaining precise timing after detraining. In other words, the motor skill programs
remain intact but the body's physical tools for executing the programs become rusty and must be
resharpened.
Coaching Tips on Applying the Reversibility Principle
1. Conditioning
 After long rest intervals, begin a conditioning program to rebuild sports fitness. After
several weeks of detraining due to illness or for other reasons, athletes may need to
increase training volume and reduce the intensity to regain general conditioning.
2. Active Rests

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 During the offseason, active participation in other sports or activities minimizes

detraining effects and can even facilitate skill learning. Avoid long rest periods with
complete inactivity.
3. Retraining
 Increase exercise gradually and progressively after long periods of inactivity. Athletes
should avoid performing intense work without first reconditioning.
4. Avoid Maximum Attempts
 Athletes should not attempt to lift single maximum weight loads early in
conditioning. They will remember how to properly execute the lifts but may sustain
an injury if they overestimate how much weight they can lift compared to their peak
performance.
5. Flexibility
 Emphasize stretching exercises to regain joint flexibility. This is particularly

important for older adults who participate in senior sports.
5.) The Specificity Principle dictates how workout regimens change athletes' bodies to prepare
for the demands of their sports.

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The Specificity Principle for Sports Training
The Specificity Principle is key to developing effective fitness training programs for
sports. Specificity also underlies how athletes learn sports skills. However, the principle is
sometimes misinterpreted.
Specificity and Sports Fitness
Specificity refers to the type of changes the body makes in response to sports training. Very
simply, what you do is what you get. When an athlete trains, he or she repeatedly performs
activities to prepare for the exact requirements of the sport. In time, the athlete's body becomes
better able to meet the demands of the sport as it adapts to the training regimen. Adaptations to
training are most evident in elite athletes. For example, the effects of years of rigorous training
clearly distinguish the bodies of distance runners from throwers.
For distance runners, major adaptations from the demands of sustained running include a
larger, stronger heart and increased blood vessels to supply oxygen to the specific muscles
involved in running. In contrast, adaptations to training for throwers include increased size and
thickness of specific muscles of the body that are trained to improve power. This principle
applied to sports fitness training means that the overall energy demands of the sport determine
which fitness components (e.g., strength, power, endurance) should be developed so that the
requirements of the sport are matched.

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For example, basketball fitness training should include some distance work with
intermittent speed and agility training. In contrast, golfers would require little distance work, but
train for power and flexibility.
The Specificity Principle and Sport Skill Learning

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Sports skills are unique to each sport. Competitive sports require athletes to command an
arsenal of options for executing skills so that they can make split-second adjustments in a variety
of competitive situations.
Specificity for learning sport skills involves performing a variety of closely related
movements. Rather than practicing and perfecting any single skill or movement only, the
specificity of skill learning means that athletes must develop variations of skills so that they can
quickly adapt to the different conditions they will encounter in gameplay.
Early in learning, athletes tend to benefit from practicing skills with little variation
because they are just beginning to understand what the skill requires. This is called the cognitive
or mental stage. However, as learners progress, adding variation to practice better matches the
specific demands of competition.
6.) The Transfer Principle guides how workout activities can speed up the athlete's results in
competitive performances.
The Transfer Principle for Sports Training
The Transfer Principle suggests that learning and performing one activity affects the
performance of related skills and activities. This principle is essential for designing practice
strategies that have the greatest positive impact on competitive performance. Correctly applying
this principle saves valuable training time while accelerating results.

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Transfer of learning is defined as the influence of previous experiences on learning new

skills or performing skills in new contexts. According to the transfer principle, effects may be
positive, negative, or zero when there is no influence at all. The goal for sports coaches is to
select practice activities and use instructional techniques that optimize positive transfer to the
competitive arena.
Types of Transfer
Positive transfer means that practice on one activity results in improvements in another

activity. Two hypotheses have been proposed as to why it occurs. First, the theory of

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the identical elements proposes that positive effects increase as a function of the similarities of

the components of motor skills and the context in which they are performed.
Second, the transfer-appropriate processing theory states that the amount of positive

transfer is related to the similarity of the cognitive processing activity involved in the two
situations. For example, an experienced discus thrower usually learns the rotational shot put
quickly because of the similarities both in movement qualities and mental processing.
Negative transfer means that practice on one activity interferes with the performance of
another activity. Negative effects occur when two skills are performed in a similar environmental
context, but the movement characteristics are different. Two especially vulnerable situations
involve a change in spatial locations and/or the timing of a movement. Think of the difference
between batting a baseball vs. batting a softball. While swinging the bat has similar qualities for
both sports, a baseball pitcher throws the ball downward in an overarm motion.
In contrast, a softball is thrown underarm and rises as it approaches the plate. In this
example, previous experience in baseball could interfere with hitting a softball due to changes in
path and location (the spatial characteristics) of the ball, as well as the timing of the swing.
Fortunately, the negative transfer appears to be rare and temporary in motor skill learning.
Beginners experience negative transfer because they are initially confused by subtle changes to a
familiar skill. As a coach, you may have to encourage athletes who are experiencing temporary
negative effects so that they do not become discouraged early in learning a new skill.
Zero transfer occurs when the previous experience does not influence the performance of
a new skill or change in the context of an existing skill. For example, previous swimming

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experience should not influence learning to snow ski. When a transfer of learning concerns the
same skill performed with different limbs, it is called bilateral transfer. It occurs because the
learner already understands what is required to achieve the goal of the skill. Another explanation
is that a generalized motor program can be applied to performance on the unpracticed limb.
Coaching Tips for Applying the Transfer Principle
1. Identify similarities between previously learned skills and new skills.
2. Maximize the similarity between training activities and competitive conditions. Simulate
various elements of competition (e.g. arousal level, game intensity, spectator noise) occasionally
during training sessions, particularly during the in-season.
3. Provide adequate experience with fundamental skills before advancing to more complex skills.
Well, learned lead-up skills can positively influence an athlete's performance in more demanding
conditions at the next level of play (e.g., T-ball to baseball).
4. Develop more general capabilities, such as critical gross motor skills, that apply to a variety of
sports tasks. For example, in basketball, the vertical jump is a key element of rebounding and
blocking shots.
5. Point out to the athlete how training activities will improve sports performance. For example,
call attention to the shifting of weight, the hip lead, and the arm movement in softball throw
when teaching the javelin throw.

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7.) The Variation Principle provides direction about variations in exercises, rest time, intensity,
and other variables. Varying programs can prevent problems such as plateaus and overtraining
effects.
The Variation Principle
The Variation Principle suggests that minor changes in training regimens yield more
consistent gains in sports performance. Training programs for virtually every sport include
variations in intensity, duration, volume, and other important aspects of practice.
The most well-known method of practice variability concerns training in phases. Typically, an
annual sports training program includes phases of training for conditioning, intensive sport-
specific work, in-season maintenance, and an off-season regimen.
Periodization was used by Eastern Europeans for about 50 years. Macrocycles (a year),
mesocycles (about a month), and macrocycles (a week) include planned changes in exercises,
intensity, volume, and other training variables that target the athlete's goals for peaking during
the competitive season.

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Adjustments in training are very effective when used for skill learning, as well as for
fitness training. Changes within a range or class of skills are well supported by Schema
Theory. Schema theory suggests that variations of skills within a range promote learning and
performance. Examples of applications of this theory include using slightly heavier or lighter
implements in throwing or batting, or performing variations of the Olympic lifts.
This principle does not conflict with the Specificity and Overload Principles. Specificity is
about how the athlete's body adapting to the type of training program used, and training should
be similar to the demands of a sport. Practice variability simply suggests that athletes should not
perform the same regimen each day. It supports specificity because competitive conditions
present different situations that demand slightly different responses. The Overload

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Principle implies that gradual and progressive changes in training must occur for improvement to
take place.
Training Tips for Applying the Variation Principle
1. Set up an annual sports training plan using phases, each with a specific purpose.
2. Plan how all sports training activities can cohesively build to a training peak during the
competitive season.
3. In each week of each training phase, coordinate the intensity of fitness training activities with
technical and tactical work to allow ample recovery.
4. For weight training, adjust exercises, sets, reps, rest, and volume within a range that fits the
training cycle.
5. For aerobic training, adjust distance, speed, duration, recovery, and volume within the training
cycle.
6. When signs of overtraining occur, change workouts by reducing the intensity and allowing
longer recovery time.
The Recovery Principle dictates that athletes need adequate time to recuperate from training and
competition. Many believe that an athlete’s ability to recover from workouts is just as important
as the workout itself.
8.) The Recovery Principle for Sports Training
The Recovery Principle dictates that athletes need adequate time to recuperate from
training and competition. Many believe that an athlete’s ability to recover from workouts is just

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as important as the workout itself. It is during rest periods that athletes' bodies adapt to the stress
placed upon them during intense workout sessions and competitions. Rest also provides time for
mental preparation and reflection.
The Recovery Principle applies both to immediate rest needed between bouts of exercise,
as well as to longer time intervals of several hours to about two days. When you sprint as fast as
possible or lift heavy weights, you will notice that your heart still pumps hard and you breathe
heavily for a while after you stop. The term "metabolic recovery" describes what takes place
after you exercise as your body returns to homeostasis, its normal stable resting state (see graphic
below). Your metabolic rate or oxygen consumption can be elevated for hours after you stop
exercising.

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Exercise intensity more profoundly affects recovery than does the duration of the
exercise. Maximizing the recovery processes after interval training, weight training, or repeated
sprint work is important. Actively cooling down by jogging or walking immediately after intense
exercise prevents the potential for venous pooling. Rhythmic exercise increases blood flow
through the veins and heart during recovery, speeding up lactate removal from the blood.
Active recovery consisting of light-to-moderate cardio activity decreases blood lactic acid
significantly faster than complete rest or passive recovery. Whether cycling or running, activities
should remain at about 30-60% of the lactic threshold level. Activity during recovery also
maintains circulation to the heart, liver, and inactive muscles that can use lactic acid to
synthesize glycogen.
Sleep, proper nutrition, and healthy lifestyle habits after intensive training periods are
critical if an athlete is to recuperate. Recovery can also be facilitated by stretching after
workouts. Whirlpools and massage can also help muscles rest and rebuild more quickly while
minimizing muscle soreness. Upright activity in water also assists with recovery.
Self-Assessment Questions (SAQ)

Answer briefly the following questions:
1. What is the difference between individual and dual sports?
2. How individual sports relate to your life?
3. Why did sports training principles need to study?
4. Differentiate external and intrinsic motivation.
5. Are you in favor that sports training principles are important in society? Explain your answer
Summary

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Training means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general sports training principles: overload, reversibility,
progression, individualization, periodization, and specificity. Sports training aims to achieve
maximum individual or team efficiency in a selected sports discipline limited by rules. Reaching
maximum efficiency in any activity is not possible over a day. Efficiency is conditioned by
several interrelated areas.
Sports training focuses on reaching maximum efficiency in motor abilities connected to a

certain sports discipline. Supposed performance depends on the motor ability and motor skills
which are closely related to the sports discipline. Motor abilities can be described as relatively
stable sets of inner genetic presuppositions needed to carry out locomotive activities. They
include force, speed, endurance, coordination, and flexibility. Motor abilities are manifested on
the outside by sports skills.
Sports skills are presuppositions needed for implementing performance in a selected

sports discipline which is limited by rules. Such presuppositions are gained through motor
learning. It, however, would not be possible to implement sports skills or develop locomotive
abilities without motivation. Motivation is understood as an inner incentive to carry out a certain
activity. The final area needed for performance implementation is represented by tactical
skills. Tactics mean conducting a sports competition purposefully.
Suggested Enrichment Activity

Explain the importance of external and intrinsic motivation in sports activities.

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Reference
 © copyright 2003-2020 Study.com.- https://study.com/academy/lesson/individual-sports-
definition-examples-skill-development.html
 Sports Training Principles, Author: Kasper, Korey MD., Copyright © 2020 by the
American College of Sports Medicine - https://journals.lww.com/acsm-
csmr/fulltext/2019/04000/sports_training_principles.2.aspx
 Copyright © 2009-2018 Sports-Training-Adviser.com All Rights Reserved., Author: DR.

Denise Wood., Powered By: SBI (Solo Build It). https://www.sports-training-
adviser.com/sportstrainingprinciples.html
 Astrand, P,O., & Rodahl, K. (1986). Textbook of Work Physiology. McGraw-Hill: New
York. https://www.fsps.muni.cz/emuni/data/reader/book-6/02.html
Module II: PE 3 Individual Sports

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Lesson 1: The Brief History, Famous Athletes, and Types of Track and Field Events
Introduction
Team competitions allocate points to events and athletes gain points to their team’s total
by finishing high in individual events. Athletics is an exclusive collection of sporting events that
involve competitive running, jumping, throwing, and walking. The most common types of
athletics competitions are track and field, road running, cross country running, and race walking.
The simplicity of the competitions, and the lack of a need for expensive equipment, makes
athletics one of the most commonly competed sports in the world. Track and Field is a sport that
consists of some events. Most of the events are individual but a few, like relay events, involve a
team. Team competitions allocate points to events and athletes gain points to their team’s total by
finishing high in individual events.
The different events take different skills to be successful. There are long-distance runs
that take endurance, short sprints that take speed and throwing events that take technique and
strength. To do well in track and field you will need to combine physical ability and practice.
Objectives
1. Define the meaning of track and field and the history of sports.
2. Understand the rules and regulations of the game.
3. Identify the famous track and field athletes
4. Analyze the types of track and field sports.
5. Apply the strategies, skills, technique on playing the sports of track and field sports.
Pretest

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on the blank provided before each number.
_______1. A tube that is passed from one relay race member to another. The runner holding the
baton is the current runner for that team in the race. They are typically about 1 foot long and 1.5
inches in diameter.
A. Baton
B. Decathlon
C. Discus
D. Fosbury Flop
_______2. A sport that includes athletic contests established on the skills of running, jumping,
and throwing.
A. Athletics
B. Badminton
C. Fencing
D. Track and Field
_______3. He was won the 1912 Olympic gold medal in decathlon and pentathlon.
A. Carl Lewis
B. Jackie Joyner-Kersee
C. Jesse Owens
D. Jim Thorpe

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_______4. A sprint race starts with the runners in starting blocks in their lane
A. Hurdles
B. Middle Distance
C. Relays
D. Short Distance or Sprints
_______ 5. Similar to the long jump, but three combined jumps go into the total length.
A. High Jump
B. Long Jump
C. Pole Vault
D. Triple Jump
Reading
Track and field are a sport that includes athletic contests established on the skills of
running, jumping, and throwing. The name is derived from where the sport takes place, a
running track, and a grass field for the throwing and some of the jumping events. Track and Field
is probably the oldest sport or athletic competition in human history. Running races and jumping
contests have been around from ancient history. Even as young kids competing against others by
racing and jumping are natural things to do. The first Olympics had only one event and it was a
foot race event called the stadion footrace. The race was around a 200-yard sprint. There were
officials to determine who won and starting blocks. The first winner was a man named Coroebus
of Elis.

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Track and field took another big step in history when the Greeks added the Pentathlon to
the Olympics in 708 BC. In addition to the stadion footrace, they added four additional events
including javelin throw, discus throw, long jump, and wrestling. Points from these five events
would be added up to determine an overall winner. Additional events have been added over the
years. Track and field have become a huge international sport and a big part of the summer
Olympics every four years. Track competitions today can take place indoors or outdoors. In a
typical outdoor stadium, there is an oval dirt track with grass in the center. The standard length
for the oval track is 400m. The running events take place on the track, while the jumping and
throwing events take place in the center on the grass. Longer races such as the marathon or cross-
country races will take place outside of the stadium.
History
The International Amateur Athletics Federation was founded on July 17th, 1912 in
Stockholm, Sweden by representatives of athletics federations from around the world. The IAAF
was founded because in the late 1800's athletics, along with many other sports, became very
popular. To maintain consistent athletics standards a worldwide governing body needed to be
formed for professional level athletics. Although it was still considered to be an amateur sport,
both athletics, and the IAAF continued to grow over the next half a century.
Since its inception, the IAAF has grown a great deal, the number of people on the council
increasing from seven to 27, and the number of member federations increasing from 17 to 212.
In the 1970s the IAAF introduced the World Athletics Series which along with the Olympic
Games were the championships of professional-level athletics. In 1985, realizing the value and
professionalism of professional-level athletics, the IAAF began providing compensation for
athletes. In 2001, the IAAF changed their name from the International Amateur Athletics

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Federation to the International Association of Athletics Federations because of the changing

worldview of professional-level athletics.
Modern development
The development of the modern sport, however, has come only since the early 19th
century. Organized amateur footraces were held in England as early as 1825, but it was from
1860 that athletics enjoyed its biggest surge to that date. In 1861 the West London Rowing Club
organized the first meet open to all amateurs, and in 1866 the Amateur Athletic Club (AAC) was
founded and conducted the first English championships. The emphasis in all these meets was on
the competition for “gentlemen amateurs” who received no financial compensation. In 1880 the
AAC yielded governing power to the Amateur Athletic Association (AAA).
The first meet in North America was held near Toronto in 1839, but it was the New York
Athletic Club, formed in the 1860s, that placed the sport on a solid footing in the United States.
The club held the world’s first indoor meet and helped promote the formation in 1879 of
the National Association of Amateur Athletes of America (NAAAA) to conduct national
championships. Nine years later the Amateur Athletic Union (AAU) took over as national
governing body, amid reports that the NAAAA was lax in enforcing amateurism.
Athletics was well established in many countries by the late 1800s, but not until the
revival of the Olympic Games in 1896 did the sport become truly international. Although begun
modestly, the Olympics inspired and standardizing influence that was to spread interest in
athletics worldwide. In 1912 the International Amateur Athletic Federation (IAAF) was founded,
and by the time that organization celebrated its 75th anniversary in 1987, it had more than 170

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national members. Its rules applied only to men’s competition until 1936 when the IAAF also
became the governing body of women’s athletics.
Major international competitions before World War II included the Olympics, the British

Empire Games, and the European Championships, but after the war athletics experienced its
greatest period of growth, taking root especially in the developing countries. By the 1950s world-
class athletes from African, Asian, and Latin American nations were enjoying great success at
international meets.
Rules and Regulations

 Running and Sprinting
Running events include sprints, hurdles, midstance, long-distance, and relay races.
Starting blocks are used for sprints of 400 meters or less and relay with legs 400 meters or less.
A referee instructs the runners to get "on your marks." For sprints, the ref says "set" to put
runners on their blocks. Then a starting device is fired to begin the race. Running before the shot
is a disqualifying false start. Every runner must stay inside her lane during short races. Middle-
distance runs may start inside assigned lanes and then the track opens at a certain distance.
Longer races may have staggered or waterfall starts, where runners start on a curve into an open
track. And the baton must be handed off inside designated 20-meter-long zones during relays,
while hurdle races feature 19 jumping obstacles during the dash.

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 Throwing
Athletes try to throw the shot put, the discus, the javelin and the hammer farther than one
another during a meet. Each contestant is given three throws and the farthest of the three is
counted toward scoring. Shot put, discus, and a hammer is sent flying from a throwing circle.
The athlete cannot leave the circle until the throw lands or the attempt is disqualified. If anything
falls off the athlete outside the ring, including spit or jewelry, the thrower forfeits that throw. The
javelin event has a runway with a finish line. The thrower is allowed to run inside the runway but
cannot cross the finish line, even after letting the javelin go. Each shot put, discus, javelin and
hammer thrown must stay inside the inbound lines of the sector for it to count.
 Jumping
Jumping events include pole vault, high jump, triple jump, and long jump. In pole vault
and high jump, the athlete achieves height over a bar and the jumpers go head-to-head. First, a
jumper has three tries to make a qualifying height. Then the bar is raised per request of each
remaining jumper. When a certain height is achieved, other jumpers must meet or beat the height
to continue. Athletes must jump using one foot in the high jump. Jumpers have three distance
jumps into a sandpit during a long jump and triple jump, with the longest one counting toward
the score. Athletes get a running start and must jump before a foul line. Triple jump requires a
hop, skip and jump. Measurement is taken from the shortest mark left in the sand by any part of
the jumper's body.

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 Technicalities and Scoring
Each meeting may employ a different scoring system. Usually, a progressive scoring
system is used where the top three to eight athletes in each event score points for their teams.
Participants must check-in with the clerk of the course before the meet and the chief field judge
before an event. Failure to do so may result in disqualification. And athletes are expected to dress
properly and use good conduct. Refs may disqualify athletes for uniform violations, swearing, or
excessive celebration. And the meet may limit the number of events each athlete may participate
in.
What is the IAAF?

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

There have been many famous track and field athletes in history. Often the most popular is the
current "fastest man in the world" who is the current 100m record holder.
Here are some of the most famous track and field athletes:
Jim Thorpe - Jim Thorpe won the 1912 Olympic gold medal in decathlon and pentathlon. He
was also a professional football player and baseball player.

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Jesse Owens - Jesse won 4 gold medals in the 1936 Olympics for 100 meters, 200 meters, long
jump, and 4x100 relay. It was an especially great accomplishment as he did this in
Berlin, Germany as a black man in front of Adolf Hitler.
Carl Lewis - Carl Lewis won 9 Olympic Gold medals in track and field.
Jackie Joyner-Kersee - Jackie was a tremendous athlete winning Olympic Gold medals in the
heptathlon and the long jump. She was voted the greatest female athlete of all time by Sports
Illustrated Women's magazine.

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Types of Track and Field Events

Track and Field: Running Events
1. Short Distance or Sprints

A sprint is a short running race. In a track and field competition, there are generally three
different sprint distances: 100m, 200m, and 400m. The original Olympic event, the stadion race,
was a sprint of around 180m.
A sprint race starts with the runners in starting blocks in their lane. The official will say
"on your marks". At this point the racer should be focused on the track, have their feet placed in

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the blocks, fingers on the ground behind the starting line, hands slightly wider than shoulder-
width, muscles relaxed. Next, the official will say "Set". At this point the runner should get their
hips slightly above shoulder level, feet pushed hard into the blocks, holding their breath and
ready to race. Then there is the bang and the race has started.
The runner should exhale and run out of the blocks not jumping. In the initial part of the
race, the runner is accelerating to top speed. Once the top speed is achieved then endurance
kicks in as the runner tries to maintain that speed for the rest of the sprint. Sprinters should
remain relaxed while running and move their arms in a straight back and forth motion. They
should be focused on their lane and the track at the start and the finish line for the last half of the
race or so.
Middle Distance
The middle-distance races are the 800m, the 1500m, and the 1-mile long runs. These
races require different skills and tactics to win that the sprints. They rely more on endurance and
pacing than just pure speed. Also, the runners don't stay in a single lane for the entire race.
Hurdles
A hurdle race is one in which obstacles are placed at intervals along the track that the
runners must jump over on their way the finish line. Typical hurdle races are the 100m and 400m
for women and 110m and 400m for men. Timing, footwork, and technique are key in winning
hurdles events. Of course, you still need to be fast, but jumping the hurdles in stride without
much slowing down is how to win in the hurdles.
Relays

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Relays races are where teams of runners compete against each other. There are typically
4 runners and 4 legs to the race. The first runner starts with the baton and runs the first leg
handing off to the second runner. The handoff must typically take place within a given area of
the track. The second then hands off to the third and the third to the fourth. The fourth runners
run the final, or anchor, leg to the finish line. Common relay races are the 4x100m and the
4x400m.
Track and Field Events
Like running races, jumping competitions seem to be part of our DNA from the time we
are kids. We like to see how high and far we can jump and who can do it best.

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There are four main track and field jumping events. Here is a description of each:
High Jump
In the high jump event, the athlete gets a running start and must jump over a bar without
knocking it over. They land on a big soft cushion. Like many track and field events, there is a
key element to doing well in this sport, which in this case is being able to jump high, but the
technique is very important as well. Timing and leaving your feet at the right point as well as
how you bend your body as you go over the bar are all important.
There have been many techniques used for high jumping over the years, but the current,
and most successful, is called the Fosbury Flop. The Fosbury Flop technique involves leading
with your head over the bar (vs. leading with your feet) and twisting such that your back is to the
ground and closest the bar as you go over it. Jumpers then land on their back.

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Long Jump
Like many field events, the long jump involves more skill and technique than just being
able to jump. First, the athlete must have good speed as they sprint down the runway to prepare
for the jump, next they must have very good footwork at the end of their run so they can launch
as close to the lines as possible without going over the line and faulting, third they must make a
good jump, and lastly, they must have a proper form through the air and into the landing. All of
these techniques and skills must be executed to perfection to pull off a good long jump.
The long jump has been a popular track and field event since the Ancient Greece Olympics. The
current men's world record is 29.4 feet by Mike Powell. That's one long jump!

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Pole Vault
While all of the field events take require a technique to excel, the pole vault may be the
toughest to master. In this track and field event, the athlete runs down the track holding a pole at
one end. At the end of the run, the plant the far in of the pole into a metal box in the ground and
then propel themselves up and over a high bar using both a jump and the spring of the pole to
gain height. They must get over the bar without knocking it off. They then land on a large soft
mattress for safety. The world record for the pole vault is over 6m (over 20 feet!) and is held by
Sergey Bubka, probably the greatest pole vault athlete ever.
Triple Jump
The triple jump is similar to the long jump, but three combined jumps go into the total
length. These are called the hop, the step, and the jump. The athlete will first run down the track
gaining speed; at the start of the jump or take-off point they will jump from one foot and land on
that same foot (hop); they then jump again, this time landing on the opposite foot (step); next,
they jump as far as they can and land on both feet (jump).
Track and Field: Throwing Events

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It's always fun to see who can throw something the furthest, whether it's a ball, a Frisbee,
or even a rock. Track and field is the place where you can throw stuff for distance as a real sport.
There are four major throwing events outlined below.
Discus
In the discus event, the athlete throws a round disc, typically made of plastic with a metal
rim. The men's college and Olympic discus weighs 2 kilograms (4.4 pounds). The women's
college and Olympic discus weighs 1 kilogram (2.2 pounds). The discus is thrown from a
concrete circle that is about 8 feet in diameter. The athlete's feet can't leave the circle before the
discus lands or the athlete will fault and the throw won't count. The athlete will spin around to
gain momentum and speed and then release the discus in the proper direction.

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Javelin
The javelin is something like a spear. This event should be supervised at all levels to be sure
no one is hurt. The men's college and Olympic javelin weighs 800 grams (28.2 ounces) and is
about 8.5 feet long. The women's college and Olympic javelin weighs 600 grams (21 ounces)
and is about 7 feet long. The javelin must be thrown a specific way for it to be a legal throw.
With the javelin an athlete has to:
 Hold the javelin by its grip and nowhere else

 Throw the javelin overhand (we're not sure underhand would work too well anyway)
 They cannot turn their back to the target when throwing (this means they can't spin)
When throwing the javelin, the athlete jogs down a runway to gain momentum and then just
throw the javelin before crossing a line. The athlete cannot go over the line until the javelin lands
which means the athlete needs to leave some extra space to slow down and have a really good
balance at the end of the throw.
Shot Put
In the shot-put event, athletes throw a metal ball. The men's college and Olympic shot
weigh 16 pounds. The women's college and Olympic shot weigh 4 kilograms (8.8 pounds). This
sport started with a cannonball throwing competition in the Middle Ages. The shot is thrown
from a concrete circle that is 7 feet in diameter. The front of the circle has a metal board called a
toe board. The athlete cannot touch the top of the toe board or step over it during the throw.
The athlete holds the shot close to his/her neck in one hand. There are two common
throwing techniques: The first has the athlete slide or "glide" from the back to the front of the

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circle before releasing the shot. The second has the athlete spin in the circle (like the discus)
before releasing the shot. With either technique, the goal is to build momentum and finally push
or "put" the shot in the direction of the legal landing area. The athlete must stay in a circle until
the shot has landed. The athlete that throws it furthest from the front part of the circle (and within
the legal area) wins.
Hammer Throw
The hammer throw doesn't involve throwing a hammer-like you would think. In this track
and field throwing event, the athlete throws a metal ball attached to a handle and a straight wire
about 3 feet long. The men's college and Olympic hammer weigh 16 pounds. The women's
college and Olympic hammer weigh 4 kilograms (8.8 pounds). The hammer is thrown from a
concrete circle 7 feet in diameter (just like the shot put) but there is no toe board. Like the discus
and the shot put, the athlete must stay in a circle until the hammer lands. The athlete spins
several times to gain momentum before releasing and throwing the hammer. Balance is
important due to the force generated by having the heavy ball at the end of the wire. The athlete
that throws it furthest from the front part of the circle (and within the legal area) wins.
Decathlon and heptathlon
Both men and women participate in multi-event competitions, the men in the 10-event
decathlon and the women in the 7-event heptathlon, which superseded the earlier pentathlon. The
competitions, which require a two-day schedule, are held basically at international meets and
national championships. In the United States, they also are scheduled in many college conference
championships.

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Rafer Johnson participating in the shot-put event of the decathlon at the 1960 Olympic
Games in Rome.AP Each athlete is given points for performance in each event, with more points
awarded for better marks. The athlete with the most total points wins.
Men compete in five events each day, doing consecutively the 100 meters, long jump,
shot put, high jump, and 400 meters on the first day and the 110-meter hurdles, discus
throw, pole vault, javelin throw, and the 1,500-metre run in that order on the second day. Women
do, in order, the 100-meter hurdles, high jump, shot put, and 200 meters on the first day,
followed by the long jump, javelin throw, and 800 meters on the second day.
Jim Thorpe, the great all-around American athlete, won the first decathlon, taking the
1912 Olympic Games contest, and for many years it was mostly an American event. Bob
Mathias (U.S.) won his first decathlon at age 17 in 1948 and repeated it four years later. Another

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two-time winner was Daley Thompson of England, victorious in 1980 and 1984. Notable in the
heptathlon was Jackie Joyner-Kersee, a record-setter and winner at the 1987 World
Championships and 1988 Olympics.
Events
As many as 25 events may make up a men’s meet; women compete in a few less. The
men’s track events at the championship meet generally include the 100-, 200-, 400-, 800-,
1,500-, 5,000-, and 10,000-metre runs; the 3,000-metre steeplechase; the 110- and 400-metre
hurdles; and the 400- and 1,500-metre relays. The field events usually include the high
jump, pole vault, long jump, triple jump, shot put, discus throw, hammer throw, and javelin
throw. The decathlon, combining 10 track-and-field events, is also featured. Women run much
the same schedule, with a 100-meter hurdles event instead of 110 meters. They compete in
the heptathlon (seven events) rather than the decathlon. Women walk up to 20,000 meters and
men up to 50,000 meters.
Standard Order of Outdoor Field Events:

1. Discus throw
2. High jump
3. Javelin throw
4. Long jump
5. Pole vault
6. Shot put
7. Triple Jump

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Standard Order of Indoor Track Events

1. 4x800m relay
2. 55m high hurdles
3. 55m
4. 4x200m relay
5. 1600m
6. 400m
7. 55m low hurdles
8. 800m
9. 300m
10. 3200m
11. 4x400m relay
Standard Order of Indoor Field Events:

1. High jump
2. Long jump
3. Pole vault
4. Shot put
5.TripleJump
Traditionally women compete before men, meaning the standard order of outdoor track
events is women's 4x800m relay, men's 4x800m relay, women's 110m high hurdles, and so on.
However, the order of field events is reversed for men in comparison to women. For example,

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during an indoor meet, the women's high jump will be held near the beginning of the meet while
the men's high jump will be held near the end of the meet.
After the Track and Field Meet Ends
After the track and field meet ends or after athletes have competed in all of their
scheduled events, they may use the nearby facilities to cool down and complete drills just like
when before the track and field meet began. Depending on the scale and size of the track and
field meet, an award ceremony may be held after all of the times, lengths, and heights have been
finalized and winners determined.
Track and Field:

Glossary and Terms
Baton - a tube that is passed from one relay race member to another. The runner holding the
baton is the current runner for that team in the race. They are typically about 1 foot long and 1.5
inches in diameter.
Decathlon - a combined track and field event that consists of 10 different events. Sometimes the
decathlon winner is dubbed the greatest athlete in the world.

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Discus - a throwing event in track and field where a metal discus is thrown for distance.
Fosbury Flop - a technique used in the high jump where the jumper goes head first over the bar
with their back toward the bar when going over it.
Hammer - the hammer throw is a track and field throwing event where a large heavy ball
connected to a handle with a long chain is thrown for distance.
Heptathlon - a combined track and field event that consists of 7 different events.
High Jump - a track and field jumping event. Athletes must clear a high bar without knocking it
over by jumping.
Hurdle - an obstacle in a race that runners must jump or clear while running.
Javelin - a track and field throwing event where a spear-like javelin is thrown for distance.
Long Jump - a jumping event where athletes compete for the longest jump in distance.
Pace - the rate at which a runner is running. It's important in long-distance races to have the
proper pace; slow enough so the runner doesn't tire out before the end of the race, but fast
enough to win.
Pentathlon - a combined track and field event that consists of 5 different events.

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Pole vault - a track and field jumping event where a long pole is used to propel the jumper to
great heights.
Relay race - a race involving multiple runners (typically 4) where each runner runs a leg of the
race handing off a baton to the next runner.
Sandpit - an area in a jumping event (i.e. long jump or triple jump) where the athlete lands.
Shot put - a field throwing an event where a heavy ball is thrown for distance.
Sprint- a short running race where acceleration and top speed are important.
Starting blocks - items used in sprint races where the runner puts their feet in to get a good start
for the run.
Steeplechase - a middle to long-distance run with obstacles including large hurdles and water.
Triple Jump - a track and field jumping event with three distinct phases to the jump including a
hop, a step, and a jump.

What is the IAAF means in Track and Field event?
1. Discuss the types of Track and Field events.
2. Which track event is the hardest?
3. What is included in track and field?

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4. Why track and field are important?
Summary
Track and field events are generally individual sports with athletes challenging each
other to decide a single victor. The racing events are won by the athlete with the fastest time,
while the jumping and throwing events are won by the athlete who has achieved the greatest
distance or height in the contest. The running events are categorized as sprints, middle- and
long-distance events, relays, and hurdling. Regular jumping events include long jump, triple
jump, high jump, and pole vault, while the most common throwing events are shot put, javelin,
discus, and hammer. There are also "combined events", such as heptathlon, and decathlon, in
which athletes compete in a number of the above events.
Track and field events are divided into three broad categories: track events, field events,
and combined events. The majority of athletes tend to specialize in just one event (or event
type) intending to perfect their performances, although the aim of combined events athletes is to
become proficient in some disciplines. There are two types of field events: jumps, and throws.
In jumping competitions, athletes are judged on either the length or height of their jumps. The
performances of jumping events for distance are measured from a board or marker, and any
athlete overstepping this mark is judged to have fouled. In the jumps for height, an athlete must
clear his or her body over a crossbar without knocking the bar off the supporting standards.
The throwing events involve hurling an implement (such as heavyweight, javelin or
discus) from a set point, with athletes being judged on the distance that the object is thrown.
Combined events involve the same group of athletes contesting some different track and field
events. Points are given for their performance in each event and the athlete with the greatest

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points total at the end of all events is the winner.

Discuss what is the role of Famous Track and Field Athletes. Explain your answer.
References
 http://shodh.inflibnet.ac.in:8080/jspui/bitstream/123456789/1803/2/02_introduction.pdf
 Nelson, Ken. (2020). Track and Field: Running, Jumping, and Throwing. Ducksters.
Retrieved from https://www.ducksters.com/sports/trackandfield.php
 Christopher Michael (2010) for Break.com: Simple Rules for track field events.
SportsRec from https://www.sportsrec.com/5753427/simple-rules-for-track-field-events
 Christopher Michael (2010) for Break.com: Basic Rules for Track and Field Events.
SportsRec from https://www.sportsrec.com/simple-rules-track-field-events-
5923072.html
 Ville Ritola, byname Willie Ritola, (born Jan. 18, 1896, Peräseinäjoki, Fin.—died April
24, 1982, Helsinki), ©2020 Encyclopædia Britannica, Inc.
https://www.britannica.com/sports/athletics/The-shot-put

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Module III: PE 3 INDIVIDUAL SPORTS
Lesson 1: A Method for Enhancing the Psychological Skills of Track and Field Athletes
Introduction
There are many different skills and techniques involved in the extremely competitive
track and field world. At first glance, we think of physical skills such as running, jumping, and
throwing. However, in this advanced age of computers, we have seen an increasing emphasis on
other aspects of sports improvement such as breathing techniques, psychological skills, diet, and
even sleep enhancement. In the track and field world, one-hundredth of a second or tenth of an
inch (or of a millimeter) can mean the difference between a gold or a silver medal, so
competitors and their coaches are always looking for ways to get that slight edge. Psychological
Skills Training. Psychological skills training (PST) involves training athletes and exercisers to
learn psychological skills (e.g., relaxation skills) that help these performers regulate
their psychological state (e.g., their feelings of confidence).
Objectives
1. Understand the role of Psychological Skills Training in the sport of Track and Field.
2. Determine the method and stages of Psychological Skills Training.
3. Describe the appropriate procedure of Psychological Skills Training.
4. Applying the training of Psychological Skills Training for the better of an athlete.

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Pretest
____________1. The systematic and consistent practice of mental or psychological skills to
enhance performance, increase enjoyment, or achieving greater sport and physical activity self‐
satisfaction.
A. Mental Training
B. Physical Training
C. Psychological Skills Training
D. Social Training
___________2. This explanation included a description of the difference between clinical sport
psychology interventions and educational sport psychology interventions.
A. Attention Control Training.
B. Initial meetings with Track and Field coaches
C. Meetings with the athletes at the track
D. Psychological skills testing on the athletes
___________3. The final stage in the PST program involved meeting with athletes at the track
on an individual basis.
A. Attention Control Training
B. Meetings with the athletes at the track
C. Psychological skills testing on the athletes
D. Self-confidence Building and Coping with Adversity.

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___________4. This stage was designed to assist the athletes in transferring what they had
learned in the laboratory to the actual athletic environment.
A. Attention Control Training.
B. Initial meetings with Track and Field coaches
C. Meetings with the athletes at the track
___________5. This type of anxiety is physiological and resembles what many people refer to as
arousal.
A. Anxiety Control I.
B. Anxiety Control II
C. Attention Control Training.
Reading
Psychological Skills Training (PST) refers to the systematic and consistent practice
of mental or psychological skills to enhance performance, increase enjoyment, or achieving
greater sport and physical activity self‐satisfaction. Psychological techniques also have been
developed that players can learn to help reduce their arousal levels. These techniques, known as
somatic techniques, are generally related to relaxation. Some of these are imagery relaxation,
self-directed relaxation, progressive relaxation training, and biofeedback relaxation.
During the last few decades, coaches and athletes from a wide variety of sports have
begun to realize the importance of the mental side of athletic performance. More specifically,

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individuals involved with the organized sport now understand that for athletes to perform at their
peak level of efficiency, they must possess and use some psychological skills. This is also true
within the world of track and field as coaches and athletes have become interested in enhancing
their athletes' psychological skills (Caudill, Weinberg, & Jackson, 1983; Ungerleider & Golding,
1991). For instance, articles appearing in Track Coach have discussed the importance of mental
preparation (e.g., Anderson, 1997; Sing, 1986; Vernacchia, 1997; Yingbo,1992).
Although mental training for athletes has been used for some years, it is only within the
last decade that comprehensive mental training programs have become popular. These programs
are commonly referred to as psychological skills training (or PST) programs. PST programs are
comprehensive intervention packages designed to educate and train athletes in mental
preparation (Vealey, 1994; Wann, 1997; Weinberg & Gould, 1995). Because PST programs
involve assisting athletes in the improvement of multiple psychological skills, these programs
have a distinct advantage over programs designed only to improve an athlete's ability in one area.
The current article reviews a PST program for intercollegiate track and field athletes that was
successfully used to improve the athletes' mental skills.
A Method for Enhancing the Psychological Skills of Track and Field Athletes
STAGE 1: INITIAL MEETINGS WITH TRACK AND FIELD COACHES

There were two initial meetings with the track and field coaches. These meetings were
designed to accomplish two important tasks. First, the sport psychologist explained the strengths
and limitations of the proposed PST. This explanation included a description of the difference
between clinical sport psychology interventions and educational sport psychology interventions.

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Clinical sport psychologists are specifically trained to deal with the emotional problems
and personality disorders experienced by athletes (for example, depression and eating disorders).
Conversely, educational sports psychologists are individuals with an understanding of the
principles and importance of mental preparation who transmit this information to athletes and
coaches (see Wami, 1997, for a description of clinical and educational sports psychologists).
The coaches were told that the current PST would focus solely on educational sport
psychology and would not involve clinical services. The coaches were also told that any athlete
who revealed an emotional problem to the sport psychologist would be referred to an appropriate
professional. The second purpose of the initial meetings with the coaches was to allow the
coaches to describe their impressions of the psychological skills of the team. Because coaches
work so closely with athletes and spend a great deal of time evaluating them, coaches can
provide valuable and unique insights into the mental skills of athletes.
The coaches were also able to articulate the psychological strengths necessary for optimal
performance in track and field. Based on these discussions, the sport psychologist was able to
construct a PST that specifically targeted the needs of the team.
STAGE 2: PSYCHOLOGICAL SKILLS TESTING ON THE ATHLETES

The next stage involved determining the mental strengths and weaknesses of each
athlete. This was accomplished through a 60-minute meeting with the track and field team.
During this meeting, the athletes were asked to complete a battery of tests designed to measure
their anxiety control, mental imagery, attentional focus and control, self-confidence, and ability
to handle adversity.

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The questionnaires included the 68-item Ways of Coping checklist (Crocker, 1992;
Crocker & Graham, 1995), the 28-item Athletic Coping Skills Inventory (Smith, Schutz, Smoll,
& Ptacek, 1995), the 13-item Trait Sport-Confidence Inventory (Vealey, 1986), and the 15-item
Sport Competition Anxiety Test (Martens, Vealey,&Burton,1990).
Two important points concerning the psychological skills testing warrant mention. First,
for ethical reasons, each athlete was asked to read and sign an informed consent statement before
completing the questionnaire battery.
This statement described the nature of the tests as well as their intended use. Second,
some other tests would also have been appropriate. Coaches and sports psychologists with a
desire to use other tests should consult Ostrow's (1996) Directory of Psychological Tests in the
Sport and Exercise Sciences (2nd ed.). This volume provides a detailed description of several
hundred tests measuring many different psychological skills
STAGE 3: MEETING WITH THE ATHLETES TO REVIEW THEIR TEST SCORES

The third stage involved meeting with the track and field athletes to discuss their test
scores. These meetings were conducted on an individual basis to ensure the confidentiality of the
athletes' scores. The purpose of these meetings was to provide the athletes with an overview of
their psychological skills. That is, they received a report describing their psychological skills and
whether their scores indicated that the skill was a strength or a weakness.
Thus, the athletes were able to determine which psychological skills they were lacking.
After the meeting, the athletes were given a schedule of the psychological skills training

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sessions. The athletes were told that although they should attempt to attend each of the training
sessions, they should make certain that they attend the sessions targeting their weaker skills.
STAGE 4: MEETINGS WITH THE ATHLETES TO PROVIDE THE

PSYCHOLOGICAL SKILLS TRAINING
The final stage of the PST involved meeting with the track and field team to provide the
psychological skills training. The PST sessions were conducted once a week. The sessions lasted
between 30 and 60 minutes and they were videotaped for athletes who were unable to attend.
After a session, the athletes received a handout describing the activities completed during that
session. Additional copies of the handouts were available to athletes who were unable to attend.
The meetings were not required. Rather, the athletes were free to choose whether or not to
participate in the PST program.
Session 1. Anxiety Control I.

The first session was the first of two meetings targeting anxiety control. Anxiety control
was selected as the first psychological skill to be introduced because possessing the ability to
relax is beneficial to other psychological skills as well.
For example, controlling one's anxiety may lead to better concentration and better use of imagery
(Wann,1997).
The Anxiety I session began with an explanation of the relationship between anxiety and
athletic performance. The athletes were shown in the diagram presented in Figure I.

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As shown in the figure, two different types of anxiety are relevant to athletic
performance. One form of anxiety is called somatic anxiety. This type of anxiety is physiological
and resembles what many people refer to as arousal. The second type of anxiety is cognitive
anxiety. Cognitive anxiety is the mental component of anxiety and involves fear, apprehension,
and worry about an upcoming athletic event. As seen in Figure I, somatic and cognitive anxiety
have different relationships with athletic performance.
Concerning somatic anxiety, research indicates that athletic performance is facilitated by
moderate levels of arousal while high and low levels of arousal are associated with lower levels
of performance (Martens & Landers, 1970; Sonstroem & Bemardo, 1982; Yerkes& Dodson,
1908). Concerning the relationship between cognitive anxiety and performance, research has
found a negative relationship involving these variables. Higher levels of cognitive anxiety are

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associated with lower levels of performance (Burton, 1988; Motowildo, Packard, & Manning,
1986; Rodrigo, Lusiardo, & Pereira, 1990).
Thus, the athletes were informed that it was in their best interest to maintain low levels of
cognitive anxiety (i.e., apprehension and worry) while maintaining moderate levels of somatic
anxiety (i.e., physiological arousal). The athletes were further informed that they would be given
training in lowering their cognitive anxiety during the second anxiety session while the current
session involved the ability to lower one's somatic anxiety.
The athletes participated in two related activities designed to lower somatic anxiety to a
moderate level. First, they were trained to breathe in a manner that facilitates relaxation by using
their mouth, nose, and diaphragm. The athletes were asked to lie on the floor in a comfortable
position and to remove their shoes (the lights in the room were dimmed as well). The athletes
were then asked to breathe in through their nose and out through their mouth. They were
instructed to use their diaphragm during the exercise. Each breath lasted for approximately six
seconds (three seconds each for inhaling and exhaling). The athletes practiced their breathing for
five minutes.
Once the athletes were comfortable with the breathing technique, the second activity was
begun. This activity involved a programmatic relaxation technique called developed by Jacobson
(1929, 1976). Jacobson's technique, called progressive relaxation, involves the systematic tension
and relaxation of muscle groups. An athlete is asked to inhale and tense a specific muscle group
for approximately five seconds. The athlete then exhales and releases the tension from the
specified muscle group, concentrating on the feelings of relaxation. This procedure is repeated
for some muscle groups with each group begin tensed and relaxed three times. The muscle
groups used with the track and field team are listed in Table I.

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It should be noted that although other relaxation techniques are available (such as
biofeedback and meditation, see Wann, 1997), progressive relaxation was selected for use
because of its simplicity, cost-effectiveness, and because researchers have documented the sport
performance benefits of progressive relaxation (e.g., Carlson & Hoyle, 1993;

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Greenspan&Feltz,1989;Onestak,1991).
Using progressive relaxation for the entire body can be a lengthy process. However, after
a few weeks of training, the athlete is usually capable of tensing and relaxing several muscle
groups simultaneously (for example, he or she may tense both feet and both legs at the same
time). This shortens the amount of time needed to complete the process. To help the athletes
become more comfortable with the procedure (and thus, to shorten the time required),
progressive relaxation was done at the beginning of each session. The muscle groups became
progressively larger thereby shortening the procedure.
Session 2: Anxiety Control II.
Session 2 began with breathing and progressive relaxation exercises. Certain muscle
groups were combined to quicken the procedure. Specifically, the arm muscle groups (each arm
separately), shoulders and face, torso (chest, stomach, and abdomen), and leg groups (each leg
separately) were combined. This resulted in a total of six muscle groups. Each group was tensed
and relaxed three times.
The second portion of session 2 involved training the athletes in positive self-talk.
Positive self-talk involves reassuring oneself with positive and rational thoughts and statements.
Some studies have indicated that positive self-talk is associated with successful athletic
performance (e.g., Kirschenbaum, Ordman, Tomarken, & Holtzbauer,1982; Rushall, Hall, Roux,
Sasseville, & Rushall, 1988; Van Raalte, Brewer, Rivera, & Petitpas, 1994). Because it can help
build confidence and eliminate worry arid apprehension, positive self-talk can be effective in
decreasing an athlete's cognitive anxiety.
The track and field athletes began the positive self-talk training by dividing up into
pairs. The athletes were asked to team up with an individual who participated in an event similar

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to theirs. Each pair of athletes was given a list often negative statements such as "You are going
to lose" and "You are lazy." One member of the pair was asked to read the statements to the
other individual. The second athlete was asked to re-word the statements positively. For
example, if the statement read "You don't have the skill to compete at this level", the athlete was
to state, out loud, something to the effect of "I DO have the skill to compete at this level." Thus,
the athlete learned to change a negative self-statement into a positive one. After the pair had
completed the entire list, they were asked to reverse roles.
Session 3: Imagery
Session 3 dealt with imagery. Imagery involves the mental visualization of a task before
or while engaging in the task (Wann, 1997). Before beginning the imagery exercises, it was
important to provide the athletes with information on the imagery process. The athletes were told
that there are different classifications of imagery. First, imagery can be classified as internal or
external.
When using internal imagery, athletes imagine their surroundings and behaviors from
their vantage point. Conversely, when athletes imagine the situation from the perspective of
someone else and see themselves in the image, they are using external imagery. Because both
internal and external imagery may facilitate athletic performance (Murphy, 1994; Ungerleider &
Golding, 1991; Wang & Morgan, 1992), the athletes were encouraged to use each type.
The second classification of imagery involves positive and negative imagery. Positive
imagery involves visualizing a successful outcome while negative imagery involves visualizing
an unsuccessful outcome. Research indicates that positive imagery will enhance performance
while negative imagery can be detrimental to performance (Martin & Hall, 1995; Murphy, 1994;
Powell, 1973; Woolfolk, Murphy, Gottesfeld, & Aitken, 1985).

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Thus, the athletes were told that simply imagining themselves competing was not enough
to produce the desired effect of enhanced performance. Rather, they would have to develop their
imagery skills to the point where they could control the image thereby ensuring a positive
outcome.
Once the athletes understood the different types of imagery, they were explained the
potential uses of imagery in sport. They were told that there were at least three important uses for
imagery. First, imagery can be used before one's performance as a form of mental practice. For
example, a high jumper could spend 30 minutes each night visualizing successful jumps. Second,
imagery can be used to improve one's positive thinking. That is, by imagining a successful
performance, an athlete gains self-confidence. And third, imagery can be used immediately
before a performance. For instance, the high jumper could visualize his or her jump just before
the attempt.
The athletes were then given information on developing positive and vivid images. They
were told that they should seek out a quiet setting and become as relaxed as possible. The images
should be sharp, include color, and realistically reflect the surroundings. Further, the athletes
were told to use as many senses as possible. For example, they should include the crowd noise,
feel of the track, and other such sensations when visualizing. They were also told to use both the
internal and external perspectives and to make certain that the images remained positive.
Once the information was presented to the track and field athletes, the psychological
skills training exercises were begun. As with the first two sessions, session 3 began with the
breathing and progressive relaxation exercises. Muscle groups were again combined to expedite
the procedure. Specifically, both arm muscle groups (both arms simultaneously), shoulders, face,

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and torso, and both leg groups (both legs simultaneously) were combined. This resulted in a total
of three muscle groups. Once again, each group was tensed and relaxed three times.
When the relaxation exercise was complete, the athletes were introduced to the imagery
exercise. First, they were asked to visualize themselves using an external perspective. That is,
they were instructed to imagine the situation from the perspective of someone else and to see
themselves in the image. They were told to see themselves at the track, getting ready for their
event. They were to see the other athletes, as well as the coaches, officials, and spectators. They
were asked to imagine the sounds and tactile sensations they would experience as they got ready
for their event. They were then asked to see themselves moving to the starting line, getting ready
for their jump, their run, or getting ready for their throw.
They were again reminded to use all their senses in the image and to develop as vivid an
image as possible. They were then asked to see themselves performing their event. They were
told to see themselves beginning the event. They were then told to see themselves completing the
event ( distance runners were asked to move forward to the conclusion of a race). Finally, the
athletes were told to keep the image positive, that is, to see themselves winning the race,
completing the jump, or winning the throwing event. Once the external imagery exercise was
complete, the exercise was repeated using an internal perspective.
Session 4: Self-confidence Building and Coping with Adversity.
The fourth session dealt with two topics: self-confidence building and coping with
adversity. The session began by providing the athletes with information on building their self-
confidence. First, they were told to be realistic about their athletic ability because unrealistically
high (i.e., over-confidence) or unrealistically low (i.e., diffidence) perceptions can impede

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performance. Second, they were told to establish challenging but attainable goals. They were
asked to set process goals rather than outcome goals.
Process goals are goals that involve the athletic activity itself and, thus, have the
advantage of being controllable. For example, process goals for a high jumper could include
attendance at all practices, completing 75% of jumps each practice, and establishing a personal
record at some point in the season. Conversely, outcome goals focus on the outcome of a
competition (i.e., winning and losing). Because athletes are unable to control the outcome of an
event (e.g., a high jumper could set a personal record but still not win), these types of goals are
less desirable.
Third, the athletes were told to use positive mental imagery because seeing oneself
performing well can enhance one's self-confidence. Fourth, the athletes were told to be
physically and mentally prepared. In this way, they would feel ready to compete, a belief that
increases confidence. Fifth, they were told to use positive self-talk to remove negative and
catastrophic thinking (see activity below). And finally, they were asked to develop a list of
positive affirmations (see activity below).
At this point, the topic was switched to coping with adversity. The athletes were told
that individuals can choose between two types of coping strategies when attempting to deal with
adversity. Passive coping strategies involve attempts to deal with or temporarily manage the
anxiety without confronting the stressor itself (for instance, drinking alcohol or taking a nap).
Although these tactics may offer temporary relief from the stressor, they are less than
optimal because they do not change, alter, or remove the stressor. As a result, when one stops
using a passive strategy, the stressor is still present. Active coping strategies involve attempts to
change, alter, and/ or remove the stressor thereby reducing or eliminating its impact. Because

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these strategies actively engage the problem, they are more successful and, thus, preferable to
passive coping strategies.
Once the information described above was presented to the athletes, the psychological
skills training exercises were begun. Once again, the session began with breathing and
progressive relaxation exercises. Muscle groups were again combined to expedite the procedure.
The athletes were asked to tense and relax their entire body (i.e., all muscle groups) three times.
When the relaxation exercise was complete, the athletes were asked to repeat the positive self-
talk exercise learned during see session 2. In addition to reducing an athlete's cognitive anxiety,
positive self-talk can effectively promote self-confidence and, therefore, was relevant to the
topics covered in session 4.
Once the athletes had completed the positive self-talk exercise, they began a second
exercise designed to enhance their self-confidence. This exercise involved the use of positive
affirmations. The athletes were given a pencil and a piece of paper and asked to write down five
affirmations. The athletes were asked to keep the statements short (i.e., 3 to 5 words) and
positive (for example, "I am strong" "I will win" and "I am ready"). The athletes were given five
minutes to develop their list. Once all athletes had completed their lists, they were read a list of
ten negative statements such as "You are going to lose" and "You are lazy."
The athletes were told to repeat each of their positive affirmations after the negative
statements. The final exercise involved assisting the athletes in the development of positive
coping strategies. The athletes were presented with a list of stressful situations (e.g., an angry
coach, a bad performance, homesickness, etc.) and asked to develop examples of passive coping
strategies that could be used to combat the stressor. They were then asked to develop examples

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of active coping strategies that could be used to combat the stressor. The benefits of active
coping strategies were then discussed.
Session 5: Attention Control Training.
The fifth session dealt with attention control training and began with a presentation of the
two different dimensions of attentional focus. The first dimension is the attentional
width. Attentional width concerns the number of stimuli to which an individual is focusing and
ranges from narrow to broad. A narrow attentional focus involves focusing on just one or a few
stimuli (e.g., a high jumper concentrating solely on the bar) while a broad attentional
focus involves focusing on a large number of stimuli (e.g., a distance runner focusing on his or
her surroundings).
The second dimension of attentional focus is attentional direction, which concerns the
degree to which an individual's attention is focused internally or externally. An internal
attentional focus occurs when an athlete directs his or her attention inwardly toward his or her
thoughts and feelings (e.g., a distance runner concentrating on his or her predetermined race
strategy). An external attentional focus involves the directing of attention outwardly toward
environmental stimuli (e.g., a hurdler concentrating on the first hurdle). The athletes were told
that the ability to use multiple forms of attentional focus and the ability to shift to the most
appropriate form was extremely important to athletic performance.
Once the athletes understood the different forms of attentional focus, they completed
two exercises designed to help them gain a greater intensity of attentional focus. First, they were
asked to develop an attentional cue word. Attentional cue words are words or short phrases that
remind the athlete of the proper attentional focus for a given situation. Attentional cues such as
"Stay focused" or "Relax" can help an athlete maintain his or her concentration. Once the

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athletes had developed their cues, they were read a list of ten negative statements. The athletes
were asked to state their attentional cue after each statement.
The second activity called one-pointing (Schlnid & Peper, 1993). One pointing is an
attentional focus strategy used before a competition. In this exercise, athletes are asked to
examine an object while being presented with a set of distractions. The athlete should attempt to
maintain his or her focus on the object throughout the distractions.
If distracting thoughts enter the athlete's consciousness, the thoughts should be redirected
back to the object. This exercise can successfully train athletes to refocus their attention toward
proper cues. Bach athlete was given a sheet of paper with a single dot in the middle. They were
asked to maintain their focus on the dot throughout the exercise. The athletes were then
presented with the list of negative statements and asked to maintain their focus on the dot and try
to disregard the distracting statements.
STAGE 5: MEETINGS WITH THE ATHLETES AT THE TRACK

The final stage in the PST program involved meeting with athletes at the track on an
individual basis. This stage was designed to assist the athletes in transferring what they had
learned in the laboratory to the actual athletic environment. The athletes were asked to complete
the anxiety control, mental imagery, attentional focus and control, and self-confidence exercises
before attempting their event. For example, a discus thrower was asked to use positive mental
imagery before an attempt while a runner was asked to maintain his focus on a single attentional
cue while being distracted by the sport psychologist.

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Answer briefly the following questions.

1. What is the psychological skills training Programme?
2. What is the purpose of psychological skills training?
3. How do athletes learn psychological skills?
4. Why PST is considered as training in Track and Field? Explain your answer.
5. Which psychological skills are particularly useful for injured athletes?
Summary
PST programs can incorporate some different mental skills. The program described here
involved five different mental skills: anxiety control, mental imagery, attentional focus and
control, self-confidence (also called self-efficacy), and the ability to handle adversity (e.g., poor
performances, homesickness, conflicts with coaches, etc.). These five psychological skills were
chosen for inclusion in the current program because of three factors.
First, discussions with the team's coaches revealed that, in the impressions of the
coaches, these five skills were lacking in many of the athletes. Second, these skills are
particularly important for optimal performance in track and field events. And third, research has
documented the importance of these skills (see Singer, Murphey, & Tennant, 1993; Wann, 1997;
Weinberg&Gould, 1995). Because the psychological skills need of teams can differ, PST
programs for other teams may need to include other mental skills such as goal setting (Vealey,
1994) or injury interventions (Wann,1997).
The PST program involved five stages: (I) initial meetings with track and field coaches,
(2) psychological skills testing on the athletes, (3) meetings with athletes on an individual basis

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to review their test scores, (4) meetings with athletes on a group basis to provide the
psychological skills training, and (5) meetings with athletes on an individual basis at the track to
begin to assist the athletes in implementing their new psychological skills.

Explain why PST needs to study and the most important for the athletes? Explain your answer.
References
 By Daniel Wann and Brian Church, Muray State University. Copyright © 2017.
CoachR.org is dedicated to Coach Ross Dunton from http://coachr.org/psychskills.htm
 By John Hamilton. 2003-2020. Track and Field and Techniques. Study.com from
https://study.com/academy/lesson/track-field-skills-techniques.html

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Module IV: PE 3 Individual Sports

Lesson 1: The Benefits of Sports
Introduction
Every athlete has an understanding of each sport. In running you will learn commitment,
dedication, and discipline. Also, you will learn to acknowledge your team's opinions and
strategies. True athleticism teaches you hard work and makes you a better good example to
anyone. The track is a sport that offers great benefits to a high school athlete. Running, in
general, is one of the most effective ways to stay in shape and train for each sport. A track can
teach kids the proper running techniques for any kind of running, whether it be sprinting or
distance. Track and field, or athletics as it is called in many countries, is the designation given to
contests for men and women that involve running, jumping for height and distance, and throwing
for distance using implements of standardized design.
Objectives
At the end of this lesson, you shall have been able to:
1. Appreciate the many benefits of sports track and field.

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2. Analyze the impact of engaging sports and the improvement of health.

3. Applying the benefits of track and field for a better physically fit.
4. Familiarize the changes of sports through apply and enhance the capability to a healthy
lifestyle.
Pretest
______1. The coaches encourage athletes to eat properly before and after races.
A. Builds Healthy Habits
B. Ensure Fitness
C. Life Benefits
D. Slow down aging
______2. It is the most significant runners typically report being happier and feeling less stressed
than their counterparts who do not run or exercise regularly.
A. Ensure Fitness
B. Fun
C. Psychological benefits
D. Sharpens Coordination

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______3. The result of this is a lower resting heart rate, lower blood pressure, and a decreased
chance of strokes and heart attacks.
A. A Happier & Faster Brain
B. Better Heart Health
C. Better VO2
D. Fat Loss & Metabolism Gain
______4. Another giant benefit that comes along with regular sprinting is that of increased
muscle strength.
A. A Stronger Skeleton
C. Increased Endurance
D. Increasing Muscle Strength
______5. This is the mass release of endorphins by your brain which is caused by strenuous
exercise such as sprinting.
A. A Happier & Faster Brain
B. A Stronger Skeleton
C. Increased Endurance
Reading
Overall, the track is a great sport and there are a lot of benefits from having a
strong track program because it trains kids to become faster and more explosive, and
all sports benefit from that. Track, in particular, can aide in developing speed, agility,

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explosiveness, and endurance. Learning proper running form does more than simply make you
faster. It helps you run faster while using less energy. It increases endurance, builds muscle to
maintain an optimal body fat composition, promotes cardiovascular health, strengthens the heart,
and even improves your overall mood. Combined with weight training, running can help you
maintain the perfect balance of mental stimulation and physical fitness.
Running the track can be an easy way to keep track of pace and distance. At a constant
400 meters per lap, it’s easy to just count the number of times you pass by the local high school
team’s scoreboard. And while the scenery may become repetitive after the first or second lap,
hitting the track is also a great way to let your body run a course without having to think about it.

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Top 10 Health Benefits of Running Track
1. Builds healthy habits – No one expects to eat three cheeseburgers and fries and
then go out and set a personal record at a track meet. Coaches encourage athletes to
eat properly before and after races. You perform better and feel better when you
have proper nutrition during training. A healthy diet allows you to perform to the
best of your abilities, so when you are running track you tend to have a more healthy
diet.
2. Promotes teamwork – Track is an individual as well as a team sport. How you
perform affects the team, especially in situations such as relay races. All four
members are equally important in the race. Each plays a role in the team’s efforts to
win. If even one runner does not perform at his best, the whole team may suffer or
have to compensate to make up for his weakness. In addition to this team bond at
track meets, friendships are formed during practices. Runners are expected to train
daily and have to endure workouts together. This forms bonds that help make the team
stronger.
3. Ensures fitness – Running improves your cardiovascular fitness, as well as
decreases your risk of a stroke or heart attack. If these habits are started at an early
age, then you are more likely to incorporate them into your daily activities. Running
also burns fat and increases muscle tone. An estimated 17 percent of children and
adolescents ages 2-19 years are obese, according to the CDC. These statistics only
reinforce that running through an organized source, such as track, can improve a
participant’s life, not just health.

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4. Life benefits – Every athlete has an understanding of each sport. In running you will
learn commitment, dedication, and discipline. Also, you will learn to acknowledge
your team's opinions and strategies. True athleticism teaches you hard work and
makes you a better good example to anyone.
5. Sharpens coordination – The uneven surface combined with obstacles such as
rocks and tree roots can make trail running quite difficult. However, runners who
regularly run on these types of services, quickly learn to maintain better control over
their bodies to prevent tripping and stumbling while running. Running on a flat
surface such as a track can also result in improved coordination because it forces the
body to work together to keep the runner upright and traveling in the correct path.
Those who run regularly typically move more fluidly than those who do not run or
engage in any type of regular exercise.
6. Psychological benefits – Most significantly runners typically report being happier
and feeling less stressed than their counterparts who do not run or exercise regularly.
Running can alter an individual's moods because endorphins are released while
running. These hormones create a sense of euphoria often referred to as a runner’s
high and can result in an improvement in the runner’s mood. The act of running
allows the individual to focus on the task at hand instead of being worried or stressed
about work, family, or other stressors. Additionally, running can be very challenging
on the body which can result in the individual feeling a sense of accomplishment by
completing the run which shifts the focus of his attention from negative stressors to a
sense of pride and accomplishment.

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7. Slow down aging – Those who run regularly are less likely to experience bone and
muscle loss as they age at the same pace as those who do not run regularly or at all.
The bones grow and become stronger by responding to physical demands. People who
run regularly are continually taxing their muscles and their bones so the bones are
stimulated to remain stronger and do not as easily weaken with age.
8. Fun – Being a member of a track team, whether you are in middle school, high
school, or college, is fun. You are surrounded by like-minded people with the same
goals. Plus, you are not limited to running events. Instead, you use your body in ways
you might not in various other sports and activities. The thrill of soaring through the
air as you jump over a high bar, or the rush of energy you experience as you use your
strength to hurl a discus, will keep a smile on your face throughout the entire school
day as you wait patiently to practice your new sport.
9. Improves confidence – Racing your body to its greatest potential and crossing the
finish line is an empowering experience. Your confidence improves as you trust your
heart, lungs, and muscles to keep up with your demands. When you race around the
track, you depend on no one but yourself, which increases your self-esteem. As your
run times improve or your jump heights increase, your confidence grows. This
improved self-confidence has a positive impact on other areas of your life, such as
academic performance, personal relationships, and applying for jobs. Plus, when you
exercise, you reduce stress and maintain a healthy weight, which also improves your
self-esteem.
10. Become a good sport – Running track is a character-building experience. Your
coach will push you and motivate you to your limits, and give you tips on how to

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beat the competition – but you won’t always win. Even with your goal-setting and
practicing, you encounter disappointing losses. The loss cannot be blamed on one
athlete; you work together as a team. During times of disappointment, you learn to
be a good sport as you are humbled but also motivated to try harder next time. This
positive attitude also carries over to your wins; you can be proud but not boastful
about your wins, as you have empathy for the losing team.
If you are a fan of jogging and going on runs, plus the benefits that they bring you, you
will be an even bigger fan of sprinting. In essence, sprinting is simply running as fast as you

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humanly can for a short amount of time. It’s a great form of exercise that doesn’t take very much
time to do, but it comes with more benefits than you could imagine. If you have never thought
about engaging in sprinting training regularly, you might be willing to reconsider after you read
what we have to say about the benefits of sprinting.
9 Benefits of Sprinting
Benefit #1: Fat Loss & Metabolism Gain
One of the biggest benefits that you can get from engaging in a regular sprinting exercise
is to lose bodyweight and burn an excessive number of calories, both of which are of course
great things for the look of your body. Sprinting is by far one of the best activities that you can
do to contribute to your weight loss goals. The bottom line is that your body needs the energy to
function, and that includes sprinting.
Whenever you sprint your body turns to its primary energy source, which is the calories
that you eat, those you get from the food you consume daily. Therefore, sprinting leads to a
lower weight level because the calories you eat never get a chance to turn into body fat before
being used for vigorous exercise.
Moreover, if you don’t have a steady supply of calories, aka your energy source, your
body will turn to its secondary source of energy, your fat reserves. Thus, sprinting, a highly
intensive form of exercise that requires massive amounts of fuel to keep doing, will directly
contribute to significant weight loss. The faster and longer you run for the more calories and fat
your body will burn through, thus getting rid of that pot belly and that love handles.
That still is not the whole story though, because your body weight also has to do with
your metabolism, something which greatly benefits from running. In essence, your metabolism

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dictates how many calories your body needs to burn through to get the energy it needs to
function properly. Well, sprinting helps to increase your metabolism, which means that you burn
a higher number of calories to keep you going.
Running or sprinting increases both your normal metabolism as well as your EPOC,
or exercise post oxygen consumption. This means that your body will continue to function with a
revved-up metabolism for long after you finish exercising. As you can see, sprinting is a
phenomenal way to burn several hundred calories in a short amount of time, rev up your
metabolism, and lose a whole lot of weight.
Benefit #2: Better Heart Health
Something else that you can get from sprinting is a healthy heart. Your heart is one of the
most important things in your body. It’s the number one thing that will keep you alive in your
old age, so having a well-functioning heart is a key factor in a long and healthy life. Just like
your muscles grow from exercising, your heart grows stronger through cardiovascular exercise.
Well, guess what, sprinting is about as an intense form of cardio that you can get.
Sprinting is one of those forms of exercise that will get your heart beating at a ridiculously high
rate, and that quick beating means that it is being exercised.
The more cardio you do, the stronger and more efficient your heart will become. An exercise like
sprinting allows your heart to become more efficient at its job, thus allowing it to pump more
blood around your body with the same amount of effort it would have used for a lower amount of
blood.
The result of this is a lower resting heart rate, lower blood pressure, and a decreased
chance of strokes and heart attacks. Even better is that because there is more blood flowing

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around your body, your muscles get both more blood and oxygen, therefore allowing them to
work harder for longer before getting tired. If you couldn’t already tell, sprinting and cardio, in
general, does a whole lot of good for your heart, which in turn leads to many short- and long-
term health benefits, as well as increased overall physical performance.
Benefit #3: Increasing Muscle Strength

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Another giant benefit that comes along with regular sprinting is that of increased muscle
strength. It takes a whole lot of power to run at top speed for a short amount of time, and even
more so if you run for a longer period. If you did not already know, your muscles grow through
use, and more specifically, intense use that causes discomfort.
Your muscles need to first be broken down slightly to grow. You break your muscles down and
because something called micro-tears in them when you sprint or perform an exercise in general.
These micro-tears then heal over with new muscle tissue and scar tissue, which in essence is the
whole process of muscle growth. The harder you work out, the bigger those tears are, and
eventually, the bigger your muscles grow as they heal.
Since sprinting is a very intense form of exercise, it is a great way to grow your leg
muscles. Sprinting utilizes quite a few muscles in your legs. Do it often and you will notice the
strength of your legs drastically increasing. If you find that normal sprinting is too easy you can
always try sprinting up or down some hills for a harder challenge.
Using your legs for sprinting increases their strength, but of course, stronger legs are not
just good in themselves. Many benefits come along with having stronger legs. Stronger legs are
better looking, leaner, and more muscular legs which everyone will do a double-take at. Stronger
legs lead to better physical output in various sports and even for simple things like walking
upstairs or carrying your kid around the house. If you want stronger legs and all of the benefits
that come with those tree-trunk legs, sprinting is one of your best choices.

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Benefit #4: You Can Sprint Anywhere – It’s Versatile
Something that everybody should be able to appreciate about sprinting is that it can be
done anywhere. You don’t need any special equipment in your home and you don’t need to
spring for an overly expensive gym membership either.
You can do short sprints back and forth in your home, you can sprint in your backyard,
down the sidewalk, or even on a quiet road too, plus going to the park for a run is always fun too.
The fact that sprinting can be done virtually anywhere makes it an excellent choice no doubt.
Benefit #5: Better VO2

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Yet another benefit of sprinting that will come your way is the increased efficiency and
health of your lungs. We already talked about how cardiovascular exercise such as sprinting
builds stronger muscles and a much healthier heart, and it also does the same thing for your
lungs. Sprinting will get your chest heaving, which is exactly what you need to make your lungs
stronger, just like any other form of improvement.
The more you do something, the better you get at it. Over time, your lungs will get more
efficient from sprinting due to their increased ability to absorb and process oxygen. The more
your sprint, the better your lungs will become at absorbing oxygen and sending it throughout
your body. This has many health benefits because your body needs a whole lot of oxygen to
function, which is never truer than during exercise.
Simply put, your muscles need oxygen to continue functioning, especially during
exercise, or else you will start to feel that burn and fatigue real quick. This is a great cycle
because the more you sprint the better your lungs get at their job, and the better your lungs get at
their job the further and faster you can sprint. This is even beneficial for your everyday life
because simple things like walking up a few flights of stairs won’t leave you heaving for air
anymore, all thanks to some simple sprinting.
Benefit #6: Diabetes Control
Something else that sprinting can do for you is to help you control your diabetes, that is if
you suffer from it. Diabetes, in simplest terms, has to do with your body’s inability to process
sugar, specifically glucose. Well, when you sprint or engage in any form of intense exercise for
that matter, it improves insulin action and helps keep your blood sugar level within normal
levels.

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In the long run, controlling your diabetes has many health benefits such as saving limbs
that might have to be amputated otherwise, saving your vision, saving your kidneys, and keeping
you nice and slim too. Doctors say it all of the time, exercise is by far one of the best ways to
help prevent and control diabetes.
Benefit #7: A Stronger Skeleton
Have you noticed how sprinting makes many parts of your body stronger than ever?
Well, this is also true for your skeleton, aka, the strength of your bones. Your bones get stronger
from sprinting because it is something that is classified as a weight-bearing exercise.
A weight-bearing exercise is any type of exercise that forces your skeletal system to hold
up an increased amount of weight for a prolonged amount of time, or it can also come from the
effects of gravity and pressure, such as when your foot lands on the floor with each sprinting

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stride. Your bones get stronger because of your osteoblasts, which are the bone cells that are
activated through weight-bearing exercise, cells which then lay down more and more bone mass.
The overall result is that sprinting causes your bones to grow bigger, thicker, and denser
too. This is of course very beneficial for your overall health because stronger bones usually lead
to fewer injuries. It is much easier for your bones to stay in one piece when you fall when they
are twice as strong and thick from sprinting.
Preventing breaks is not the only benefit though, because degenerative bone

diseases such as osteoporosis can also be prevented through some simple bone-building
exercises. It really can’t get any better. Sprinting makes so many parts of your body stronger
including your bones, muscles, heart, and lungs.
Benefit #8: Increased Endurance
What many of the previous benefits that we have talked about the amount to is that
sprinting increases your endurance and overall physical performance. Having a stronger heart to
pump blood around your body, a stronger set of lungs to take in and distribute oxygen, and
stronger muscles which can take you to the limit, all combine for a strong and stamina filled
body. Sprinting regularly is a great type of exercise for increasing the amount of physical output
that you can muster and that is true in several different ways.
Benefit #9: A Happier & Faster Brain

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Yet another benefit that you can get from sprinting regularly is that it helps to improve
your mental health too, not just your physical health. You have heard of something called the
runner’s high, a feeling of happiness, relaxation, and extreme elation that runners get when they
push themselves to the limit. Well, this is exactly what you get from sprinting, the runner’s high.
This is the mass release of endorphins by your brain which is caused by strenuous
exercise such as sprinting. When you do hardcore exercise, your brain releases several
endorphins, also known as feel-good chemicals, which flood your brain and make you feel
happier both in the short and long term.

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Serotonin, dopamine, and endocannabinoids are just a few of the long list of
neurochemicals that your brain releases from a long and intense sprint. Combined, these
chemicals make you feel happier, elated, and more relaxed. Moreover, when your brain is filled
with these chemicals it can even go a long way in treating the effects of stress, anxiety, and
depression too.
It doesn’t end there though, because intense exercise like this can also cause your brain to
develop more neuro-receptors. Neuro-receptors are the things in your brain which fire signals
around, the signals which cause your body to do everything it does, plus they are the things that
help you remember things.
More receptors mean having a better short- and long-term memory, having better
problem-solving skills, and can even help treat the effects of age-related mental diseases such as
Alzheimer’s disease. The long story short is that sprinting helps to improve the health of your
brain in more ways than one.
Self – Assessment Question (SAQ)

1. What is the purpose of track and field?
2. The purpose of the benefits of engaging sports.
3. How can relate these sports to you?
4. How can you explain the track and field importance in our society?
5. Why is track the best sport?

Summary

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Track and Field is a sport that offers great benefits to a high school athlete. Running, in
general, is one of the most effective ways to stay in shape and train for each sport. A track can
teach kids the proper running techniques for any kind of running, whether it be sprinting or
distance. Track and Field workouts help burn body fat and speed up metabolism which helps
athletes reach and maintain healthy body weight. Exercising creates new neurons in the part of
the brain that copes with anxiety.
Track and field, or athletics as it is called in many countries, is the designation given to
contests for men and women that involve running, jumping for height and distance, and throwing
for distance using implements of standardized design. Competitions in track and field are called
meets and are usually held outdoors, with the running events taking place on a portion of or
around a 400-m (437.2-yd) or 440-yd (402.3-m) oval made out of cinders, clay, or synthetic
compounds.
The field events — those disciplines involving jumping and throwing generally take
place at the same time as the running events, on the area within the track's circumference, or
nearby. Meets are held indoors during the winter months on smaller ovals, which vary from 5 to
12 laps to the mile in size. Races of differing lengths from those held outdoors are often run, and
several of the field events that require a large space are not held. Indoor tracks are generally
made of wood and are often banked to offset the sharp turns of the smaller ovals.
Separate but related sports are often considered to be part of the track and field family.
Cross-country is a fall and winter activity for distance runners, with races of 3.2 – 19.3 km (2 –
12 mi) being run over pastoral terrain often golf courses in the United States and rugged
farmland in other countries. Road running, especially of the marathon distance (26 mi 385

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yd/42.2 km) is an increasingly popular activity, with races taking place over a measured course
on city streets or country roads. Road races may be of any length, up to and beyond 160 km (99.4
mi). Long-distance walking events are usually held on road courses as well.
The outdoor track season is usually March to June in the United States and through
September in Europe and Asia. The cross-country season is generally from September until early
December in the United States, although in Europe meets are often held throughout the winter
until the start of the outdoor track season. Indoor meets are held in the winter months, December
through March. Road races are held throughout the year, regardless of weather conditions. Track
and Field workouts help burn body fat and speed up metabolism which helps athletes reach and
maintain healthy body weight. Exercising creates new neurons in the part of the brain that copes
with anxiety

Give at least one benefit in track and field and explain the changes and impact of these
sports.
References:
 By David, Personal Trainer and Chief Editor at Fit&Me (2020).
https://www.fitandme.com/benefits-of-sprinting/
 By Health Fitness Revolution (July 22, 2015). Top 10 health Benefits of Running Track
https://www.healthfitnessrevolution.com/top-10-health-benefits-of-running-track/
 By Tom Jordan. Track and Field. Scholastic.com
https://www.scholastic.com/teachers/articles/teaching-content/track-and-field/

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Module V: Boxing
Lesson 1: The history, equipment, and the rules of the competition
Introduction
Most people certainly consider boxing fits the definition of a “sport”: it is a competitive
physical activity where one opponent aims to exceed the other. The sports, boxing is a great sport
to get into if you’re looking to improve your pugilistic skills or just want to improve your fitness.
If you’d like to get involved and aren't sure where to start, then take a look at our quick guide to
boxing. Boxing is a combat sport in which two people, usually wearing protective gloves, throw
punches at each other for a predetermined amount of time in a boxing ring. Amateur boxing is
both an Olympic and Commonwealth Games sport and is a standard fixture in most international
games it also has its own World Championships.
Objectives
1. Describe the word and meaning of boxing in an Olympic Competition.
2. Analyze the rules to apply to the game competition.
3. Enumerate the use of equipment before the boxing started.
4. Remembering the scoring in Olympic Boxing.
5. Applying the 12 Olympic weight divisions and with the maximum weight.

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Pretest
_________1. The popular fitness trend for people who are trying to lose weight or get in better
shape.
A. Badminton
B. Basketball
C. Boxing
D. Track and Field
_________2. It is a small relatively light punching bag that hangs at the boxer’s face height.
A. Body Protector
B. Groin Protector
C. Sparring Equipment
D. Speed Bag
_________3. It covers the stomach area, the low chest area, and the sides of the upper body, the
main target points in the body during a match.
A. Body Protector
B. Groin Protector
C. Hand Wraps
D. Speed Bag
_________4. A typical format may involve shadow-boxing, skipping, hitting pads, kicking
punchbags, press-ups, shuttle runs, and sit-ups.
A. Boxercise
B. Boxing Ring

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C. Fighters
D. The competition
_________5. These are the individual fighters’ 'corners' to which they retreat in between rounds
to be patched up and given tactical advice from their trainers.
A. Boxing Ring
B. Fighters
Scoring in Olympic boxing
D. The competition
Reading
Boxing is described as fighting with the fists. According to rules, it requires the use of
boxing gloves and limits legal blows to those that strike above the waist and on the front or sides
of the opponent. Organized amateur boxing as we know it came about in the late nineteenth
century when the eighth Marquis of Queensberry devised a new set of rules. At the first modern
Olympic Games in 1896 boxing was not included in the program of events, but made a
comeback at the 1904 Olympic Games and has appeared in every Olympics since 1920. Some
professional boxing champions first made their names at the Olympics, including Muhammad
Ali (then Cassius Clay), Joe Frazier, George Foreman, Sugar Ray Leonard, Lennox Lewis, and
Audley Harrison.
The sport of boxing has produced some of the most famous (and controversial) athletes of
all time. Names like Muhammad Ali, Mike Tyson, and George Foreman (before he started
selling his famous grills) are synonymous with the sport of boxing. The 'Thrilla in Manilla,' a
fight between Muhammad Ali and Joe Frazier in 1975, is considered one of the most popular

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sporting events in history. This sport is still quite popular around the world and in the U.S., with
some boxing matches being watched by millions and millions of people.
Boxing has also become a popular fitness trend for people who are trying to lose weight
or get in better shape. If you don't believe that boxing is a great workout, try punching something
as hard as you can for three consecutive minutes and you'll find out how great of a workout
boxing can be.
History
On 6 January 1681, the first recorded boxing match took place in Britain
when Christopher Monck, 2nd Duke of Albemarle (and later Lieutenant Governor of Jamaica)
engineered a bout between his butler and his butcher with the latter winning the prize. Early
fighting had no written rules.

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Boxing is one of the oldest known sports, with 2,000year-old depictions on the walls of
tombs in Egypt and stone carvings indicating that Sumerians, who lived in what is now Iraq,
boxed at least 5,000 years ago.
Boxing began as an exhausting and brutal spectacle. In ancient Greece, two men would
sit face to face with their fists wrapped in strips of leather. They would hit each other until one of
them fell to the ground unconscious--or dead. Roman fighters wore cestuses (leather straps
plated with metal) to shorten the length of the bouts. Shortly before the birth of Christ, Romans
prohibited boxing, because the sport had become so savage.
Boxing disappeared until the late 1600s when it surfaced again in England. Modern
boxing was introduced there in the early 1700s, with bare-knuckle fighting that continued
without respite until one fighter could not continue. Boxing was made a bit less savage in 1743
when the London Prize Ring Rules were enacted. The bouts were still continuous, but a fight
ended when one competitor was knocked down and could not get up within 30 seconds.
In the mid-1850s, British boxers visited the United States and tried to create interest in
boxing, but many Americans opposed the bare-knuckle sport, and the last such fight, a 75-round
main event, took place in 1889. A British sportsman, the Marquess of Queensberry, introduced
new professional tournament rules in which boxers were required to wear gloves and fight three-
minute rounds with a one-minute rest period between rounds.
What was called the golden age of U.S. boxing began in 1920 in New York with
legislation that permitted public prizefighting and introduced fighters such as Jack Dempsey,
Gene Tunney, and Joe Louis. Attendance at boxing matches declined during the '50s with the

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advent of television. Many fight fans preferred to watch major fights on TV at home rather than
watch from a ringside seat. Interest in the sport was renewed by colorful fighters, particularly the
float-like-a-butterfly-sting-like-a-bee Cassius Clay/Muhammad Ali, and a new generation of
fighters--Sugar Ray Leonard, Roberto Duran, Thomas Hearns, Marvin Hagler, Mike Tyson--
sparked that interest into the '80s.
Equipment
Boxing Equipment
Boxing is a unique combat sport in which two combatants will trade punches for a
determined amount of time. At most levels today, boxers wear some protective equipment, but it
is near minimal at the professional level. In its early days, boxers fought “bare-knuckle” with no

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gloves or other protective gear. They would draw a circle on the ground and simply continue
fighting until one contestant forfeited or was unable to continue.
Boxing today is a more refined version of its historical predecessor, in part thanks to some
changes to the combat arena, protective gear, and development of new training equipment.
Clothing
Shorts or Trunks without pockets
Boxing shorts or trunks are used by boxers both in practice and during matches. White
regular athletic shorts can be worn during practice, most boxers chose to wear boxing shorts,
made by boxing equipment manufacturers. The trunks are usually made of satin, with a cooling
polyester base. Also, many trunks have a Velcro strap to prevent them from giving the boxer any
trouble during the action. It comes down to the boxer’s preference when it comes to choosing
how long the shorts are, as different models have different lengths. Boxing shorts cost between
$20 and $40.

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While boxers fight shirtless in official boxing matches, some choose to wear a shirt or
tank top when doing drills or when sparring in practice. There are no rules on this matter, boxers
can and should wear whatever they feel the most comfortable wearing in practice, many boxing
equipment manufacturers sell shirts with their logos and boxing-related phrases.
Fight Gear
Fight Gear doesn’t vary much from sparring gear other than removing some of the
protections. While the groin protector and petroleum remain, no organization allows body
protectors for the bout, and only non-professional settings (amateur and Olympic boxing) require
headgear. Another notable difference in fight equipment is that some boxers ditch their reusable
cotton hand wraps in favor of medical tape and gauze. The following is a full list of fight gear:
 Gloves
 Mouthguards
 Ring Robe
 Ring Shoes
 Wrap or Quaze

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Gloves are a crucial part of Boxing, so it is very important to choose the right size and
model, as that will be worn in every practice and every match. Boxing gloves sizes are measured
in weight, so boxers have to choose between 10, 12, 14,16,18, or 20-ounce gloves. Your choice
of glove weight will vary depending on your skill level and body weight. While heavier gloves
will offer more padding, they will also make punches slower. Your gloves must make you feel
comfortable above all. Boxing gloves prices vary a lot, but good pair costs on average $100.

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Mouthguards are essential protective equipment in boxing. Mouthguards are mandatory

in boxing, and spitting it out on purpose during a match can result in the loss of some points to
the boxer who did it. Mouthguards are made of rubbery material; they have to be comfortable
and the boxer must feel safe when using them. Mouthguards vary in price depending on the
material, double or single protection, size, and brand, but you shouldn’t find it hard to buy a
really good mouthguard for $20 or less.

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It is pretty common to see boxers wearing robes before their match begins. Boxers will
do their preparations for a fight in a separate room in the venue where the match is taking place
while they wait for their turn to fight. A robe can keep the boxers warm between the warm-up
space and the ring. Boxers don’t necessarily war robes; they sometimes chose to wear simple
shirts, hoodies, or even elaborate costumes in an important fight. Traditional, satin-made, ring
robes cost around $60 to $100 if made by a well-known boxing equipment company.
Footwork is a major part of boxing, so having the right boxing shoes is crucial for a boxer
to perform at their best. No matter what level you are boxing, you need proper boxing shoes. The
right pair of shoes in boxing will provide you with ankle support while also being light enough
that they don’t compromise your agility. Because boxing is a popular sport, there are many
options for boxing shoes to choose from. You can find a pair for as low as $50, or you can
choose to spend a little more for pairs around $150.

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Underneath their boxing gloves, boxers always have their hands tightly wrapped, around
the wrist, the palm, and the thumb, making It safer to punch and thus allowing for more power
when doing so. To wrap their hands, boxers either use gauze and tape or boxing preference; each
boxer has their way of wrapping their hands, either with cloth wraps or using tape and gauze.
Neither cloth wraps nor gauze and tape are expensive; wraps go for $20 or less, and gauze and
tape are standard products found in any drug store at a low price. Make sure you know how to
wrap your hands for minimal damage and maximum power.
Training Equipment
In training, boxers work to hone their punch precision, increase speed and stamina, and
find punch rhythms. Many different pieces of equipment have been developed and used for
decades to help with these skills as well as other fundamentals like punch form and footwork.
The following is a list of common equipment that you can expect to see in almost any boxing
gym:
 Bell or Timer
 Double End Bag

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 Heavy Bag
 Jump Rope
 Pads
 Parachutes
 Speed Bag
 Speed ladders
Bell or Timer
A bell or timer can be quite useful in a boxing gym, not only during sparring but also
during drills. Having something measuring time (timer) and something to signal after some time
is reached (bell) allows trainers and athletes to do interval training. Boxing timers can be
analogs, timers that mechanically countdown time, digital standalone, which can be hung on the
wall and can be programmed, or even be a small wearable device, which athletes or coaches can
carry on their wrists. While a standalone with many functions can cost up to hundreds of dollars,
small wearables go for as low as $20.

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A double end bag helps boxers improve on their rhythm, accuracy, and timing. The
equipment consists of a small punching bag that hangs to the boxer’s height and is attached to
both floor and ceiling by elastic cords. That way, the bag moves around as the boxer punches it.
Double-end bags vary in shape, material, and size. The prices can go from $40 to $70.
A heavy bag in boxing is the traditional punching bag, the once that hangs from the
ceiling is long, wide, and heavy, and where boxers practice their sequence of powerful punches.

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By punching the heavy bag, boxers’ practice not only the power of their punches, but they also
get a great aerobics exercise and increase muscle mass. Heavy bags are used in most martial arts
so there are plenty of options to choose from. Heavy bags usually go for $100 to $200.
Jumping rope is a huge part of boxing training; most boxers do it daily in their practice
sessions. Jumping rope helps improve key physical skills for the sport. Such as footwork,
quickness, speed, and endurance. Being such a big part of the training, it is recommended that
boxers have their jump ropes, best fitted to their size and preferences. Boxing jump ropes are
made of light and flexible materials such as PVC plastic, which allow for power and speed when
jumping. Ropes go for around $20 or less.

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In boxing, pads are a type of glove used by coaches. Coaches wear pads, and boxers have
to punch the pads. Training with pads provides a more real situation than just using bags. During
training, besides punching the coach’s padded hands, boxers will also have to dodge to avoid
being hit by the coach, simulating a proper match. The pads are usually made of leather or some
similar material, and as the name indicates, have a lot of padding. A pair of pads go for around
$20 to $50.
Parachutes
No, boxers do not skydive during their training. The parachutes used in boxing are
instead attached to the boxer’s waist and offer resistance when the boxer runs. That way, the
boxer builds strength and resistance, which come handy inside the ring. This training used by
athletes of many other sports as well. A resistance parachute is not as expensive as you might
think, most options go for $30 or less.

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Speed Bag
A speed bag is one of the most traditional pieces of equipment when it comes to boxing
training. It is a small relatively light punching bag that hangs at the boxer’s face height. The bag
is attached to a wooden platform by a small anchor, which is attached to the wall. Because it is
very light, the bag moves around fast when the boxer punches it. The movement is limited by the
short anchor. Using the speed bag improves the boxer’s hand-eye coordination, punching speed,
and hand position, as well as a defensive posture. Speed bags are sold for around $30.
Speed Ladder

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Speed Ladders are a piece of equipment used in the condition of athletes of many
different sports, with each sport having their specific drills. It is no different from boxing, where
footwork is really important. Speed ladders improved coordination, quickness, and agility. Many
boxing specific drills can be done with a speed ladder. It is not hard to find one; there are many
options with prices ranging from $10 to $25.
Sparring Equipment
Sparring is a unique time in a boxer’s training. Boxers live by the adage “practice makes
perfect,” and sparring is, in essence, a practice fight. That being said, boxers, like any athlete,
don’t want to be injured during practice, and as such, they use extra protective equipment when
sparring. Here is a list of equipment that boxers use while sparring:
 16 Oz Gloves
 Body Protector
 Groin Protector
 Hand Wraps
 Head Protector
16 Oz Gloves

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16 Oz gloves are the best and most common size used in sparring. They are a little
heavier than gloves used in actual boxing fights, but because in sparring the goal is not to hurt
the partner, the extra padding is needed. If you plan to do some sparring when practicing boxing,
16 Oz gloves are a must-have. These looks just like any other pair of boxing gloves and are made
from the same material. A pair of gloves costs between $30 and $50.
Body Protector
A body protector is a padded vest used by the boxer’s partner during sparring or a drill. It
covers the stomach area, the low chest area, and the sides of the upper body, the main target
points in the body during a match. By training with someone wearing a body protector, the boxer
can practice and improved body shots, while not hurting the partner. The equipment has soft
padding and a lot of it. Body protectors are relatively expensive, you can expect to pay more than
$100 for one.

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Groin Protector
A groin protector or groin guard is a padded piece of equipment that protects the groin
area of boxers, coaches, or sparring partners. While by the rules the groin area cannot be hit in
boxing, accidents do happen, and so protecting an area as sensitive as the groin is important
when sparring. A good groin guards’ costs around $20.
Hand Wraps
Hand wraps very necessarily during sparring or practice that involves punching. They
prevent hand and wrists injuries. While boxers may choose to use gauze and tape to wrap their

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hands in matches, it would require a lot of it to do it at every practice, and so buying cloth wraps
may be the cheapest and most and most efficient way to do it. There are many options to choose
from when buying wraps, most of them costing less than $10.
Head Protector
A head protector is padded that serves to protect the head of whoever wears it during
sparring. The head is the main punching area in boxing, and so it is important to have something
minimizing the impact in that area when sparring. A head protector costs around $20 to $30.
Rules of Boxing
Several different rules are followed in professional boxing. Some common ones include:
 A referee much is present in the ring.

 A boxer cannot wrestle or hug their opponent.

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 If a boxer gets knocked down, he must get up on his own with any assistance from other
people.
 Boxers are classified based on their weight (boxers only fight an opponent in the same
weight class)
 A boxer hanging helplessly on the ropes is considered knocked-down
 A boxer cannot punch an opponent who is knocked down
 Gloves must weight between 8-10 ounces in professional fights
 A boxer cannot punch their opponent below the waist
Boxing workouts often involve performing several different

types of boxing exercises for three consecutive minutes each.
Most of these rules of professional boxing do not apply to people who are using boxing
as a form of aerobic exercise. Many types of boxing workouts will include several different

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stations, with a different type of boxing exercise at each one. For example, one station may
involve punching a punching bag, while another station will involve jumping rope. Oftentimes, a
person will perform the exercise of each station for three minutes (the same length as a round of
boxing), take a short break, then move to the next station's exercise and perform it for another
three minutes. This sequence mimics what a boxer will go through during an actual fight.
Boxercise
Boxercise is an exercise class based on boxing. A typical format may involve shadow-
boxing, skipping, hitting pads, kicking punchbags, press-ups, shuttle runs, and sit-ups. No class
involves hitting an opponent.
The boxing rings
A boxing ring must be no greater than 6.1m (66ft) squared and it has four corner posts.
Two are white with the others red and blue, which are diagonal across from each other. These are
the individual fighters’ 'corners' to which they retreat in between rounds to be patched up and
given tactical advice from their trainers.
Fighters
Boxers wear leather, padded gloves with each glove weighing 283g (10oz). These will
sometimes have a white strip to mark the main hitting area. They are allowed to wear bandages
underneath the gloves to prevent bones from being damaged in competition.
Competitors often wear red or blue vests to indicate their 'corner'. They also usually have head
guards (although these were not used at the Rio Olympics) and gumshields, to protect their head
and teeth, and a groin protector to account for any possible foul play.
The competition

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In amateur boxing competitors usually take part in a single-elimination tournament with

no seeding. Boxers who lose in the semi-final both automatically receive bronze medals, with the
finalists battling it out for the silver and gold.
Bouts consist of four 2-minute rounds, with a 1-minute break between rounds, although at the
Rio Olympics this was changed to three three-minute rounds for men, but the same four two-
minute rounds for women. Professional boxers were also allowed for the first time to compete
against amateurs at the Games in Rio.
Scoring in Olympic boxing
The scoring system for Olympic boxing changed at Rio 2016 when there was a move to
using the “10-point must” scoring system from professional boxing, rather than the traditional
count of clean landed punches used in amateur boxing.
The 10-point must system works based on awarding the winner of each round 10 points
based on criteria including effective aggression, ring generalship, cleanly landed punches and
defensive skill. The loser of the round receives nine points, although on occasions they can
receive an 8 if they are thoroughly dominated or knocked down. On rare occasions, rounds can
be scored 10-10 for a draw or even 10-7 for a round with multiple knockdowns.
Points deductions for fouls (such as a low blow, excessive holding, or rabbit punching)
are applied after the initial scoring, making a 9-9 round a possibility. Judges’ scorecards are
handed in after each round, so there is no live score during the bout like there used to be under
the old clean punch tally scoring system.
Boxing bouts at the Olympics are controlled by a referee and, if a boxer is legitimately
knocked down, the referee begins to count to 10. If the boxer fails to get up and resume the
contest within the time limit, then the contest is over. As well as this, if the boxer does get up, the

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referee can still insist on a mandatory count of eight to make sure the boxer is fit to continue. The
referee (or the ringside doctor) can decide if a fighter is unfit to continue and therefore stop the
contest.
Requirements for boxers

All boxers must pass a medical examination and must have reached their target weight for the
category.
The 12 Olympic weight divisions, with the maximum weight allowed, are:
Light flyweight — 48kg (106lb)
Flyweight — 51kg (112lb)
Bantamweight — 54kg (119lb)
Featherweight — 57kg (126lb)
Lightweight — 60kg (133lb)
Light welterweight — 63.5kg (140lb)
Welterweight — 67kg (148lb)
Light middleweight — 71kg (157lb)
Middleweight — 75kg (166lb)
Light heavyweight — 81kg (179lb)
Heavyweight — 91kg (201lb)
Super heavyweight — 91kg+ (201lb+)
Choosing the right gym

There are three types of boxing gym:

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 Hard Core Fight Club

 Fitness Clubs
 Hybrid Clubs
Depending on your reason for joining a boxing club, will depend on the type of club you
should select. Reasons for joining a boxing club can vary from wanting to compete (fight),
release aggression and de-stress, to build confidence, to learn self-defense, to learn a discipline
or to improve fitness.
It is important to have a look around some boxing gyms and also speak to members and
ex-members. Ask how much attention the coaches dedicate to their members. Boxing coaches
tend to provide more attention to members who are consistent in attendance and the more
advanced boxers, especially those who are competing or have and upcoming fights. Other
members may receive little or no attention.
Boxing is a tough sport and the training can be very demanding so do not expect
conversation during the sessions as they can be very challenging. Boxers with fights lined up will
remain focused and in no position for conversation.
1. How did the sport boxing get its name?
2. What sports are in boxing?
3. Who created the sport boxing?
4. Which body type is strongest?

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5. Why can't you hit below the belt in boxing?
Summary
Whether it be called pugilism, prizefighting, or boxing, there is no tracing “the Sweet

Science” to any definite source. Tales of rivals exchanging blows for fun, fame, or money go
back to earliest recorded history and classical legend. There was a mixture of boxing and
wrestling called the pancratium in the ancient Olympic Games; in such contest’s rivals belabored
one another with hands fortified by heavy leather wrappings that were sometimes studded with
metal. More than one Olympic competitor lost his life in this brutal exercise.
There was little law or order in pugilism until Jack Broughton, one of the early
champions of England, drew up a set of rules for the game in 1743. Broughton, called “the father
of English boxing,” also is credited with having invented boxing gloves. However, these gloves
—or “mufflers” as they were called—were used only in teaching “the manly art of self-defense”
or in training bouts. All professional championship fights were contested with bare knuckles
until 1892 when John L. Sullivan lost the heavyweight championship of the world to James J.
Corbett in New Orleans in which both contestants wore regulation gloves.
The Broughton Rules were superseded by the London Prize Ring Rules of 1838. In 1884
the eighth Marquis of Queensberry, with the help of John G. Chambers, put forward the
Queensberry Rules, a code that called for gloved contests. Amateurs took to the Queensberry
Rules more quickly than the professionals did. Boxing is a sport that has been around for
thousands of years, becoming an official Olympic event in 688 B.C.

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Boxing is a sport that has been around for thousands of years, becoming an official
Olympic event in 688 B.C. There is even evidence of boxing occurring in ancient Egypt.
Modern-day sports boxing involves two athletes punching each other with padded gloves, trying
to knock their opponent down and out. These fights usually last three to twelve rounds, with each
round usually lasting three minutes.
In the fitness industry, there are countless boxing gyms and boxing boot-camps across the
country that can be joined by pretty much anyone. These types of workouts usually include
various types of punches bags, jumping rope, and other common exercises performed by boxers
(think about all the training montages in the Rocky movies).
These high-intensity types of exercise in boxing makes it a great form of aerobic

exercise. Aerobic exercise is any type of exercise that involves large groups of muscle, stresses
the cardiovascular system in a good way, and increases a person's rate of breathing. Again - try
punching something as hard as you can for three consecutive minutes and you'll see how fast
your heart will be beating and how hard you will be breathing.

Discuss the rules of boxing and how can you apply those rules and regulations? Explain your
answer.

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References
 By Lee Allen, (March 09, 2006). © 2020 Tucson Weekly | 7225 Mona Lisa Rd. Ste. 125,
Tucson AZ 8574 https://www.tucsonweekly.com/tucson/a-brief-history-of-
boxing/Content?oid=1083475
 Realbuzz Group (2000) https://www.realbuzz.com/articles-interests/sports-
activities/article/introduction-to-boxing/
 By Dan Washmuth (2003-2020). What is boxing? – Definition & Rules. Study.com
https://study.com/academy/lesson/what-is-boxing-definition-rules.html
 By Steve Silverman. List of Boxing Equipment. LiveStrong.com
https://www.livestrong.com/article/327858-list-of-boxing-equipment/
 Copyright © 2017-2020 Rookie Road Inc.
https://www.rookieroad.com/boxing/equipment-list/

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Module VI: Boxing

Lesson 1: The Boxing Techniques
Introduction
Boxing techniques, boxing advice, and boxing instructions to help all boxers train and
perfect their boxing skills to become a stronger, more powerful, and faster boxer. A great
technique should improve the effectiveness and efficiency. Great fighting techniques are focused
on improving performance as opposed to being limited by rules and forms. Every fighter and the
fighting situation are different requiring mastery of many techniques.
The sports boxing are descendants of extinct Bullen Baiser breeds crossed with a mastiff,
bulldog, and possibly Great Dane and even a terrier. They were developed in Germany in the
19th century, initially as bull-baiting dogs and later as butcher's helpers, controlling cattle in
slaughterhouses.
Objectives
1. Define the boxing techniques in the sports competition.
2. Indicate the important strategy used in the boxing stance and punch.
3. Illustrate the boxing steps and analyze the steps to win the competition.
4. Differentiate between the kinds of a hook in boxing techniques.
Pretest
________1. How boxers move in the ring
A. Backward steps

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B. Boxing steps
C. Forward steps
D. Left Side Step
________2. It is very useful against an opponent standing at long distances.
A. Boxing Stance
B. Lead arm straight punch to the head
C. Rear arm straight punch to the head
D. Straight punches
________3. Similar to the straight punches, hooks also have four different types.
A. Boxing Stance
B. Hooks
C. Lead arm straight punch to the head
D. Rear arm straight punch to the head
________4. These punches are used mostly at medium distances.
A. Boxing Stance
B. Hooks
C. Lead arm straight punch to the head
D. Rear arm straight punch to the head
________5. A punch that is used mostly at short and medium distance.
A. Lead arm uppercut to the head
B. Uppercut
C. Side cut
D. Straight cut

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Reading
When unarmed men attack, punching is one of the first things they do. And there's no
combat sport better than boxing to prepare a person for incoming punches. There are only a
handful of techniques in boxing, and that small number of techniques and a reliance on training
that mirrors fighting allows boxers to become experts at distance, position, timing, and footwork.
With that said, boxing isn't suited for the street. Punching a man in the head without padded
gloves is a bad idea. Even boxing legends like Mike Tyson have broken their hands when
punching men ungloved, and doctors use the term "boxer's fracture" to refer to broken knuckles
since they're so common. However, boxing provides outstanding training for dealing with
punches hitting another person, getting hit, and avoiding getting hit...and with a few simple
modifications, the techniques can be adapted for the street.
BOXING TECHNIQUES
Boxing Stance
A proper boxing stance enables a boxer to effectively move in the ring, and
to both attack and defend while constantly remaining in a balanced position.

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Boxer stands sideways, close to a 45-degree angle)
1. Place feet shoulder-width apart

2. Distribute the body weight equally onto both feet
3. Bend your knees slightly down and inward
4. Position lead hand up to the eye level
5. Keep the chin down and protect it by your lead shoulder

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6. Pull rear arm elbow close to the body (nearly touches the rib area)
7. Keep rear arm fist up near the chin
8. Both fists are flexed inward slightly
Mistakes in Boxing Stance
 Feet too wide – hindering rapid movement
 Feet too narrow – disturbing the balance
 Both heels flat – hindering fluent movement
 Standing straight up – creating a bigger target for the opponent
 Lifting chin upward – a bigger chance of getting hit on the chin,
which is a knock-out point

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Boxing Stance View from Different Angles
Boxing Stance View from Different Angles

Boxing Steps
Boxing steps – how boxers move in the ring. The foot which stands closest
to the direction of the movement starts moving first
Common Mistakes in Boxing Steps

 Boxing stance with feet too narrow or too wide
 Flat-footed movement
 Movement on heels
 Bodyweight not evenly distributed to both legs

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Forward Step
1. Stand with boxing stance
2. Lift lead foot vary slightly
3. Push body forward with rearfoot
4. After toes of the lead foot
touches the floor, slide rear foot
forward
5. Keep the feet shoulder-width
apart and keep weight distribution
on both legs.
Backward Step
1. Stand with boxing stance
2. Lift rear foot vary slightly
3. Push body backward with a lead foot
4. After forefoot of the rear foot
touches the floor, slide lead foot
backward
5. Keep the feet shoulder-width
apart and weight distribution on
both legs
Left Side Step

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Stand with boxing stance

Orthodox (Right-Handed) Southpaw (Left-Handed)
 Lift lead foot vary slightly  Lift rear foot slightly
 Push the body to the left side with a rearfoot  Push the body to the left side with a lead foot
 After toes of the rear foot touch the floor,  After toes of the lead foot touch the floor,
rear foot follows rear foot follows
 Keep the feet shoulder-width apart and  Keep the feet shoulder-width apart and
weight distribution on both legs weight distribution on both legs
Right Side Step

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Stand with boxing stance

Orthodox (Right-Handed) Southpaw (Left-Handed)
 Lift rear foot vary slightly  Lift lead foot slightly
 Push the body to the right side with a lead  Push body to the right side with rearfoot
foot  After toes of the lead foot touch the floor,
 After toes of the rear foot touch the floor, rear foot follows
lead foot follows  Keep the feet shoulder-width apart and
 Keep the feet shoulder-width apart and weight distribution on both legs
weight distribution on both legs
Basic Boxing Punches

In the early stages of learning techniques, all punches, straight punches, hook,
and uppercut must be practiced and mastered in standing position before
training with boxing steps. Then practice the punches together with boxing
steps. Teaching and training approach for punches must be in the following
sequence:
 Punch in a standing position
 Punch with a forward and backward step
 Punch with side steps.

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Learn a single punch with boxing stance than with movement, learn the next
punch with boxing stance and movement. After mastering at least two
punches with both standing and with movement, learn to use these two
punches as a combination by standing, then with the movement.
Common Mistakes in Basic Boxing Punches
 Punching without rotating body
 Bodyweight shifted to the wrong side
 Lifting chin upward
 Chin not protected
 Head leaned forward, backward, or sideways
 Legs in the wrong position before and after punching with steps
 Fists not rotated correctly
 Retract arm low or sideways after striking a blow
 Slow retracting hand to the base position
Straight Punches
Straight punches are very useful against an opponent standing at long
distances. Long-distance refers to the distance between two boxers being far
enough that the boxer cannot deliver the punch without stepping forward.
The straight punch is important as it can be used to prepare for the main
attack. It can also be used to measure the proper distance to the opponent,
disturb the opponent’s actions and to score blows.
There are two types of straight punches, straight punch to the head and

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straight punch to the body. Also, these are divided into a straight punch to
the head or body using lead arm and straight punch to the head or body
using the rear arm. To effectively train the boxer, the following sequence of
teaching and training is recommended:
 Lead arm straight punch to the head in a standing position
 Lead arm straight punch to the head with a forward step
 Lead arm straight punch to the head with backward step and side steps
 Rear arm straight punch to the head in a standing position
 Rear arm straight punch to the head with a forward step
 Rear arm straight punch to the head with backward step and side steps
 Lead arm straight punch to the body in a standing position
 Lead arm straight punch to the body with a forward step
 Lead arm straight punch to the body with a backward step and side steps
 Rear arm straight punch to the body in a standing position
 Rear arm straight punch to the body with a forward step
 Rear arm straight punch to the body with backward step and side steps
After a boxer master the punches with movement, the coach should begin
teaching basic defense against the punches that the boxer has learned. After
mastering basic defense, the coach should start teaching and training the

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counter-attack.
LEAD ARM STRAIGHT PUNCH TO THE HEAD
1. From the boxing stance
2. Aim at the opponent’s chin with knuckles of the lead hand
3. Shift the body weight from rear leg to the lead leg
4. Rotate the body toward the rear side

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5. Keep the chin down
6. Extend your lead arm straight out to the target
7. Knuckles up and palm down
8. After hitting the target, retract the arm quickly along the same path as delivered
9. Return to the boxing stance

REAR ARM STRAIGHT PUNCH TO THE HEAD
2. Aim at the opponent’s chin with knuckles of the lead hand

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3. Bodyweight shift to the lead leg
4. Rotate the body to the lead side
5. Keep the lead hand up to protect the head and elbow to protect the body
6. Extend the rear arm straight to the target
 Knuckles up and palm down
LEAD ARM STRAIGHT PUNCH TO THE BODY

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2. Bend the knees to have the lead shoulder in line with the opponent’s body target.
3. Keep the eyes on the opponent’s target area
4. Bodyweight shifts to the lead leg
5. Rotate the hip and shoulder slightly toward the lead side
6. Lead arm extends straight out to the target
7. Knuckle is up and the palm is down.
8. The chin is protected by the lead hand shoulder and a high rear guarding hand.
10. Return to a boxing stance

REAR ARM STRAIGHT PUNCH TO THE BODY

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2. Bend the knees to have a lead shoulder in line with the opposing body target.
4. Keep the lead arm up and rigid to protect the head
5. Keep the eyes on the opponent’s target area
7. Rotate the body to the lead side
8. Lead arm extends straight out to the target
 Knuckle is up and the palm is down.

Hooks
Hooks are punches that are used mostly at medium distances. Medium
distance refers to the distance between two boxers in a range where boxers
don’t have to step forward to deliver the punches.
Similar to the straight punches, hooks also have four different types. Hook
to the head using a lead arm, hook to the head using a rear arm, hook to the
body using lead arm and hook to the body using the rear arm. Again,
similar to the straight punches, to effectively train the boxer, the following
sequence of teaching and training is recommended:

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 Lead arm hook to the head in a standing position
 Lead arm hook to the head with a forward step
 Lead arm hook to the head with backward step and side steps
 Rear arm hook to the head in a standing position
 Rear arm hook to the head with a forward step
 Rear arm hook to the head with backward step and side steps
 Lead arm hook to the body in a standing position
 Lead arm hook to the body with a forward step
 Lead arm hook to the body with a backward step and side steps
 Rear arm hook to the body in a standing position
 Rear arm hook to the body with a forward step
 Rear arm hook to the body with backward step and side steps

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LEAD ARM HOOK TO THE HEAD
2. The body rotates to the lead side slightly
3. Bodyweight shifts to lead leg
4. Keep the rear hand up and close to chin and rigid
5. Swing the lead arm to the target without extending the arm straight
(when swinging the arm, keep the elbow bent in close to 90 degrees)

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6. Keep the eyes on the opponent
 Should be watching above the arm, not below
7. Knuckles point to the opponent; knuckles should never point upward or downward
8. After hitting the target, retract the arm quickly along the shortest path as possible
9. Retract quickly

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REAR ARM HOOK TO THE HEAD
2. Aim at the opponent’s chin with back knuckles of the lead hand
3. The body rotates to the rear side slightly
5. Keep the lead hand up and close to chin and rigid

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6. Swing the rear arm to the target without extending the arm straight
 When swinging the arm, keep the elbow bent in close to 90 degrees
9. After hitting the target, retract the arm quickly along the shortest path possible

LEAD ARM HOOK TO THE BODY

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2. Bend the knees until the shoulder is in line with the target
3. Keep eyes on the opponent
4. Keep the rear hand rigid and close to the body
5. The body rotates very slightly to the lead side
6. Shift body weight to the lead leg
7. Swing the lead arm to the target without extending the arm straight
 Keep the elbows bent with 90 degrees angle or close
REAR ARM HOOK TO THE BODY

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2. Bend the knees down until the shoulder is online with target
3. The body rotates to the rear side slightly
5. Keep the lead hand up and close to chin and rigid to protect the head
6. Swing the rear arm to the target without extending the arm straight
 When swinging the arm, keep the elbow bent in close to 90 degrees
8. Knuckles point to the opponent knuckles should never point upward or downward

Uppercut
The uppercut is a punch that is used mostly at short and medium distances.
Short distances refer to the short distance between two boxers. Boxers’
gloves almost or do touch each other.
Again, the uppercut also has four different types, uppercut to the head using
a lead arm, uppercut to the head using the rear arm, uppercut to the body

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using the lead arm, an uppercut using the rear arm. Again, similar to the
other basic punches, to train the boxer effectively, following the sequence of
teaching and training is recommended:
 Lead arm uppercut to the head in a standing position
 Lead arm uppercut to the head with a forward step
 Lead arm uppercut to the head with a backward step and side steps
 Rear arm uppercut to the head in a standing position
 Rear arm uppercut to the head with a forward step
 Rear arm uppercut to the head with backward step and side steps
 Lead arm uppercut to the body in a standing position
 Lead arm uppercut to the body with a forward step
 Lead arm uppercut to the body with a backward step and side steps
 Rear arm uppercut to the body in a standing position
 Rear arm uppercut to the body with a forward step
 Rear arm uppercut to the body with backward step and side steps

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LEAD ARM UPPERCUT TO THE HEAD
2. Bend the knees very slightly
3. Rotate the upper body to the lead side very slightly
5. Rear arm stays up and rigid to protect the head and body
6. Rotate the lead arm slightly to have knuckles point at the opponent

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7. Extend the lead arm upward to the opponent’s chin
 Keep the elbows bent
REAR ARM UPPERCUT TO THE HEAD
2. Bend the knees very slightly
3. Rotate the upper body to the rear side very slightly
4. Bodyweight shifts to the rear leg

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5. Lead arm stays up and rigid to protect the head and body
6. Rotate the rear arm slightly to have knuckles point the down
7. Extend the lead arm upward to the opponent’s chin
 Shift the body weight to the lead leg
LEAD ARM UPPERCUT TO THE BODY
2. Bend the knees
3. Rotate the upper body to the lead side

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5. Rear arm stays up and rigid to protect the head and body
6. Rotate the lead arm slightly to have palms pointing upward
7. Extend the lead arm forward and slightly upward to the target on the opponent’s body
REAR ARM UPPERCUT TO THE BODY

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2. Bend the knees
3. Rotate the upper body to the rear side
4. Bodyweight shifts to the rear leg
5. Lead arm stays up and rigid to protect the head and body
6. Rotate the rear arm slightly to have palms pointing upward
7. Extend the rear arm forward and slightly upward to the target on the opponent’s body
 Shift body weight to lead leg

1. How do you throw a hook in boxing?
2. Who has the best hook in boxing?
3. What muscles make you punch harder?
4. What is the most dangerous punch?
5. Can a boxer's punch kill?
Summary
Throughout the history of gloved boxing styles, techniques and strategies have changed
to varying degrees. Ring conditions, promoter demands, teaching techniques, and the influence

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of successful boxers are some of the reasons styles and strategies have fluctuated. One reason
why research in this area is complex is that boxing itself is a complex endeavor where no person
is psychologically, mentally, or physiologically exact. No era had strange holds on particular
styles of boxing. Prevailing techniques of one era overlap into prevailing styles of another as
well as coming full circle around.
In a fully upright stance, the boxer stands with the legs shoulder-width apart and the rear
foot a half-step in front of the lead man. Right-handed or orthodox boxers lead with the left foot
and fist (for most penetration power). Both feet are parallel, and the right heel is off the ground.
The lead (left) fist is held vertically about six inches in front of the face at eye level. The rear
(right) fist is held beside the chin and the elbow tucked against the ribcage to protect the body.
The chin is tucked into the chest to avoid punches to the jaw which commonly cause
knock-outs and is often kept slightly off-center. Wrists are slightly bent to avoid damage when
punching and the elbows are kept tucked in to protect the ribcage. Some boxers fight from a
crouch, leaning forward and keeping their feet closer together.
The stance described is considered the "textbook" stance and fighters are encouraged to
change it around once it's been mastered as a base. Case in point, many fast fighters have their
hands down and have almost exaggerated footwork, while brawlers or bully fighters tend to
slowly stalk their opponents. To retain their stance boxers, take 'the first step in any direction
with the foot already leading in that direction.
Different stances allow for bodyweight to be differently positioned and emphasized; this
may in turn alter how powerfully and explosively a type of punch can be delivered. For instance,
a crouched stance allows for the bodyweight to be positioned further forward over the lead left

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leg. If a lead left hook is thrown from this position, it will produce a powerful springing action in
the lead leg and produce a more explosive punch.
This springing action could not be generated effectively, for this punch, if an upright
stance was used or if the bodyweight was positioned predominately over the back leg. The
preparatory positioning of the bodyweight over the bent lead leg is also known as an isometric
preload.
Left-handed or southpaw fighters use a mirror image of the orthodox stance, which can
create problems for orthodox fighters unaccustomed to receiving jabs, hooks, or crosses from the
opposite side. The southpaw stance, conversely, is vulnerable to a straight right hand.
North American fighters tend to favor a more balanced stance, facing the opponent
almost squarely, while many European fighters stand with their torso turned more to the side.
The positioning of the hands may also vary, as some fighters prefer to have both hands raised in
front of the face, risking exposure to body shots.

Give at least one example of a boxing technique and why a technique is different from others.
Explain your answer
References
 "Boxing Styles". argosummitboxing.com. Archived from the original on 2013-07-05.
https://en.wikipedia.org/wiki/Boxing_styles_and_technique
 Realbuzz team – The Basic Skills of Boxing https://www.realbuzz.com/articles-
interests/sports-activities/article/the-basic-skills-of-boxing/

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 By: jaliam Break Studios Contributing Writer

-https://boxing.fandom.com/wiki/Boxing_styles_and_technique
 USA Boxing. Grassroot Task Force., Best Practice Training Manual
-https://d36m266ykvepgv.cloudfront.net/uploads/media/lYivrDbNV6/o/usab-gtf-
trainingmanual-v-01-1.pdf
Module VII: Boxing
Lesson 1: The Boxing Defense
Introduction
A quick rundown of the 6 boxing defense techniques. Footwork, blocking, parrying,

rolling, slipping, and countering. Boxing may look intimidating, but it doesn’t have to feel that
way. Arming yourself with a few basic moves before your first boxing class or training session
will set you up for success in the ring. “At any level, it’s always beneficial to brush up on the
fundamentals,” says Tatiana Firpo, a group fitness instructor at Everybody Fights. “Plus, it’s fun.
When you learn the correct technique and train to understand boxing, there are endless
possibilities of progress, and it’s a great feeling of accomplishment,” she says.
Objectives
1. Understand the purpose and defense techniques of the boxing competition.
2. Analyze the kinds of defense used in boxing.
3. Describe the blocking position in every athlete's needs in competition.
4. Apply the blocking techniques and types of defense to an athlete.

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Pretest
________1. The range that the distance from the opponent is far enough that the boxer cannot
deliver the punches without stepping forward.
A. Boxing at Various Distances
B. Long Distance
C. Medium Distance
D. Short Distance
________2. This style requires boxers with more movement because punches can be exchanged
without the extra effort of moving forward.
A. Boxing at Various Distances
B. Long Distance
C. Medium Distance
D. Short Distance
________3. Also, similar to the medium distance boxing, boxing at a short
distance also requires good physical preparation and fitness level.
A. Body Defense
B. Defense
C. Hand Defense

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D. Short Distance
________4. An integral part of a boxer’s skill set.

A. Defense
B. Hand Defense
C. Long Defense
D. Medium Defense
________5. It takes immediate action after an opponent’s attack with either counter
attack or anticipated action
A. Active Defense
B. Body Defense
C. Hand Defense
D. Short Defense
Reading
BASIC DEFENSE
In the early stages of learning techniques, all defenses must be taught and
trained after mastering particular punches. Each basic defense is designed to
defend against specific punches. To teach and train basic defenses
effectively, start the teaching defense in standing position, then with a
partner. The partner can perform basic punches while the boxer defends
him/herself using basic defense.
After mastering basic defense, the coach shall teach counter attack

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movement where the boxer defends against the partner’s punch then
uses a basic punch to counter-attack.
Common Mistakes in Basic Boxing Defense

No eye contact with the opponent
 Eyes closed and/or mouth opening
 Defenses performed too early/too late
 Incorrect defense performed
 No protection against the next punch by the opponent
 Defending movements are too wide or too low or too far
 Stiff movement
 Does not return to boxing stance after defense performed.
DOUBLE ARM COVER

2. Bring the elbows and fists together, so they can almost touch each other

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4. Keep your arms rigid
CATCH / BLOCK

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2. Open the palm of the rear hand and move it forward to place it just in
front of chin level to catch the following punch
3. Keep rear arm rigid so that the glove is not forced back into the face
4. Catch the opponent’s punch
Defends against:
 Lead arm straight punch to the head
 Lead arm uppercut to the head
 Rear arm uppercut to the head

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REAR ARM BLOCK
2. Rotate the body slightly to the lead side
3. Raise the rear forearm and rigid, placing the fist at the temple, near
the ear, similar to answering a telephone
4. Keep the lead arm rigid and up
Defends against:
 Lead arm hook to the head

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ELBOW BLOCK
2. Rotate the body to the preferred side
a. Rotate the body to the rear side to block with the lead arm elbow
b. Rotate the body to the lead side to block with the rear arm elbow
3. Block the punch with the forearm
Defends against:
● Lead arm straight punch to the body

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● Rear arm straight punch to the body (use lead arm elbow to block)
● Lead arm hook to the body
● Rear arm hook to the body
● Lead arm uppercut to the body
● Rear arm uppercut to the body
SHOULDER BLOCK

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2. Rotate the body to the rear side
3. Shift body weight to the rear leg
5. Keep the chin down to hide behind the shoulder
6. Keep the lead elbow rigid near the rib area and the rear arm high around the chin area
7. Block the opponent’s punch with the lead shoulder
a. Boxer should not lean forward
Defends against:

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● Rear arm straight punch to the chin

DUCKING
From the boxing stance

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1. Bend the knees down and inward

3. Forearm and elbows protect the body.
a. Make sure the head is above the opponent’s waistline.
Defends against:
● Lead arm straight punch to the head
● Rear arm straight punch to the head
● Lead/rear arm hook to the head
DUCKING (Slipping) TO THE LEAD SIDE

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2. Bend both knees, the body and rear knee rotate to the lead side
4. The forearm and elbows protect the head and body
Defends against:
DUCKING (Slipping) TO THE REAR SIDE

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2. Bend both knees and rotate the body and lead knee to the rear side
4. The forearm and elbows of the lead arm protect the head and body

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Defends against:
● Lead arm hook to the head
● Rear arm hook to the head
SWAY BACK
1. From the boxing stance,
2. Shift the body weight to the rear leg

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3. Keep both arms up for the protection
4. Use only the upper body to lean backward
Defends against:
● Lead arm uppercut to the head
● Rear arm uppercut to the head
ROTATION (Roll)

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2. Bend the knees down
3. Move the upper body to the direction of the opponent’s hook while bending knees down
4. Move the upper body to the opposite direction as the opponent’s punch moves above the
head
5. Return to boxing stance by standing up

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Defends against:
STEPPING BACK
2. Quickly step backward
Defends against:
● All basic punches
JUMP BACK
2. Jump backward
a. Different than a backward step, both feet should move together at the same time
3. Boxer should be in the boxing stance when landing
Defends against:
● All basic punches

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Combinations of Punches
Two or three-punch combinations can be performed with good
coordination skills. Combinations of punches can be performed in a
standing position or movement with a step forward or step backward.
When teaching or training a combination of punches, first teach and train
in the standing position then with movements without partners. The
coach should focus on the pivoting of boxer’s hips and shoulders
between movements and on proper boxing position.
TWO PUNCH COMBINATION EXAMPLES
● Lead arm straight punch to the head – Rear arm straight punch to the head
● Lead arm straight punch to the body – Rear arm straight punch to the head
Lead arm hook to the head – Rear arm straight
punch to the head THREE PUNCH
COMBINATION EXAMPLES
● Lead arm straight punch to the head – Lead arm straight punch to
the head – Rear arm straight punch to the head
● Lead arm straight punch to the head – Rear arm straight punch to
the head – Lead arm straight punch to the head
the body – Lead arm straight punch to the head

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the head – Lead arm hook to the head

Feints
Feints are fake movements using the hands, body, legs, and head to trick
an opponent. Feints can be a single movement using any body part or a
combination of several body parts.
● Feint should be considered as preparation of an attack
● Feint should come before performing any punches
● Feint can be performed while moving forward, backward or sideways
● Feint must be a very quick movement and the following action also must be quick
● The boxer should practice feinting continually.
● Use a mirror to check the quickness and effectiveness
Example of Feints:
● Constantly extend slightly and retract lead arm to pretend
performing lead arm straight punch to the head
● Flex the knee of the lead leg to pretend to step forward
Boxing at Various Distances

Depends on the boxer’s strengths and weaknesses or an opponent’s
strengths and weaknesses, boxers can choose to compete using
different distances tactically. Distances can be determined in three;
long-distance, medium distance, and short distance. In these different
distances, different punches and movements are made to successfully
land blows.

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Long Distance
Long-distance is the range that the distance from the opponent is far
enough that the boxer cannot deliver the punches without stepping
forward. Therefore, when the boxer wants to deliver punches in long-
distance, he/she has to step forward.
Mostly straight punches are used when boxing at long distances.
Therefore, long-range is preferred mainly by tall boxers with long arms.
Long-range boxing usually occurs at the center of the ring and boxing
in long distances, movements are more visible to the judges
Medium Distance
Medium distance is the range that you can deliver the punches without
moving forward. Therefore, when boxers fight at a medium distance
against each other, straight punches without full extension of arms or
hooks are used.
This style requires boxers with more movement because punches can
be exchanged without the extra effort of moving forward. Therefore,
this style is recommended for boxers who are physically well prepared
and have good fitness levels.
Short Distance
The short distance is the range that boxers’ gloves almost touch each
other’s. In short distance boxing, boxers can only exchange short-

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range punches such as short hooks or uppercuts.

This style is mainly preferred by boxers who have short heights and are
physically strong. Also, similar to the medium distance boxing, boxing
at a short distance also requires good physical preparation and fitness
level.
Defenses
Passive Defense
 Boxer takes no immediate actions and remains to observe the opponent after the
opponent’s attack
Active Defense
 Boxer takes immediate action after an opponent’s attack with either
counter attack or anticipated action
Types of Defensive move

Defense Action can be divided into three categories.
 HAND DEFENSE - uses hands, arms, and shoulder to either block or parry an
opponent’s attack
o Hand Defense Double Arm Cover
o Catch / Block
o Arm Block / Elbow Block / Shoulder Block
o Parry
 BODY DEFENSE - uses the upper body without moving the lower body to
make defensive moves
o Ducking

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o Rotation
o Swaying Back
 LEG DEFENSE - uses foot movement to move away from the opponent’s
attack range
o Step Back
o Jump Back
Additional Defense Moves
BOBBING AND WEAVING
• From the boxing stance
• Bend both knees while simultaneously step to the direction of the on-
coming punch
• Move below the opponent’s punch (head must be lower than

opponent’s punch, must keep the eye contact with an opponent)
• Turn the waist to either left or right, to set up the counter
• Perform the counterpunch
• Return to the boxing stance

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PIVOT OUTSIDE

• Anchor, he leads foot in position, take the rear foot to the 90 degrees
behind while rotating the whole body
• Maintain the balance and return to the boxing stance

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PIVOT INSIDE

• Anchor the lead foot in position, take the rear foot to degrees front while
rotating the whole body
• Maintain the balance and boxing stance
FEINTS
• Hiding boxer’s intention by deceptive action
• Different types of feints should be applied for certain tactics and situations
• Feints must be quick and provoking
• Feints should be made in appropriate distance
• Feints can be also used for close-in of the distance, boxer uses feints to get closer to
the opponent by moving forward or drawing opponent to move closer or make
opponents move backward toward the rope or corner
• To make the opponent take any attack action that will create an opening for the counterattack
TYPES OF FEINTS
• Head Feint
• Move the head forward and retract
• Move the head side to side
• Eyes Feint
• Look to the opponent’s abdomen area
• Look to opponent’s feet

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• Arm Feint
• Extend lead arm slightly to the opponent’s head or body and retract, imitates the attack
movement
• Body Feint
• Move the upper body (shoulders) toward the opponent or sideways to imitate
the intention of striking a blow, and return to the original position
• Leg Feints
• Flex one or both knees slightly to lower the body then stand back up, pretend
that the boxer is preparing for the attack movement
• Anchor one leg on the floor, while the other leg moves to the different directions
COMBINATIONS OF FEINTS
Each type of feints can be applied individually or combined with

two or more elements. Ex.) Hand with Eyes or Leg with Hand,
etc.
When performing feint movements, the boxer must think about their defense,
anticipate any of the opponent’s counter-attacks. Meanwhile, a boxer must
also think about his/her action after the feint. Feints should be used as
preparation actions for the main attack.

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1. Who has the best defense in boxing?
2. Why short distance is the range that boxers’ gloves almost touch each other’s.
3. How do beginners learn boxing?
4. Does boxing ring all the same size?
5. Why do they call it a squared circle?
Summary
The defense is an integral part of a boxer’s skill set. Having basic defensive techniques is
essential to your development as a fighter. Some of the greatest boxers in history have employed
tremendous defenses which have brought them immense success. Most people, however,
especially beginners, fail to train themselves on the defensive end. As a result, their defense is
severely lacking and when they are thrust into situations where they need it, the foundation of
skill is unreliable.
The point of defense is to be more effective offensive. If you don’t punch back, there is
no point in even staying in a range of your opponent. Boxing is a highly complex and demanding
combat sport in which you must find the perfect balance between attacking your opponent and
defending yourself through a mix of stance, precise striking, well-timed evasion, next-level
fitness, the best possible boxing gear for your level and size, and perfect harmony of mind and
body. It takes years to learn properly and a lifetime to master – if you can ever truly master it.
There’s a reason that this sport has earned the nickname “the sweet science.”

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So, we’re not about to pretend that we can give you a comprehensive guide to the ins and
outs of every single pugilistic punching technique in one blog. What we can do, though, is give
you an introduction to the basic concepts and form behind each of the major punching techniques
and two defensive techniques to help you survive your opponent’s strikes. Grab your boxing
gloves and your boxing gear, get into your fighting stance (left foot forward, left shoulder turned
to your opponent, feet shoulder-width apart, knees soft, chin down, right fist covering your chin,
and left fist protecting your face if you’re an orthodox fighter, the opposite if you’re a southpaw)
and let’s go.

Explain the important techniques in the competition. Explain your answer.
References
 USA Boxing., Grassroot Task Force., Best Practice Training Manual. -
https://d36m266ykvepgv.cloudfront.net/uploads/media/lYivrDbNV6/o/usab-gtf-
 Medically Reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS.,
Writted by Molly Ritterbeck (April 11,2017)., Six Boxing Basics That’ll Make You Feel
Like a Total Badass - https://greatist.com/fitness/boxing-workout-basic-moves-for-
beginners
 Posted by AWMA Blog (September 21,2017) – Training, Wisdom., AWMA Since 1972.,
An Introduction to Boxing Punching Techniques. -
https://blog.awma.com/boxing_punching_techniques/

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Module VIII: Boxing

Lesson 1: The Training of An Athlete
Introduction
Training with weights will increase your strength and muscle size. Boxers need to focus
on compound movements such as deadlifts and squats, which virtually work the entire body.
Exercises such as shoulder presses, pull-ups, and crunches are also included in this program.
Boxing training combines pad and bag work, skipping, and groundwork and these are all aerobic
exercises. The training provides a workout for muscles all over the body. Boxing workouts can
burn between 350 and 500 calories in just one hour.
Objectives
1. Identify the training programs in terms of the boxing competition.
2. Analyze the speed of training and what is the role of this in the sport of boxing.
3. Categorized the advanced training in the isometric training program.
4. Remember the training of sparring techniques and styles.
5. Enumerate the important training sessions in an athlete's condition.
Pretest

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______1. It also develops the motor abilities, such as endurance, strength, speed, and
coordination that are crucial for boxers.
A. Cardio Training
B. Endurance Training
C. Physical Activity Training
D. Physical Training
______2. The ability to carry on physical work for longer periods with certain intensity without
diminishing the work’s effectiveness.
A. Coordination
B. Endurance Training
C. Speed Training
D. Strength Training
______3. It is also referred to as fitness or energy.
A. Endurance Training
B. Fitness Level
C. Physical Activity
D. Physically Fit
______4. The ability to perform movements in the fastest way in the shortest time.
A. Cardio-Respiratory Exercise
B. Physical Training
C. Specific Exercise
D. Speed Training
______5. This training program is used to develop stronger muscles through resistance.
A. Isometric Training

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B. Overload Training
C. Plyometric Training
D. Principle Training
Reading
Physical training develops motor abilities, such as endurance,

strength, speed, and coordination that are crucial for boxers. Physical
training must be conducted adjacent to technique training. Physical
training is a very important training for athletes.
Endurance Training
Endurance is the ability to carry on physical work for longer periods with
certain intensity without diminishing the work’s effectiveness. It is also
referred to as fitness or energy.
General Endurance Training Exercises - examples
● Long-distance running with low and medium speed
● Long-distance swimming
● Skipping (Jump roping)
● Any exercises with various training methods – interval, etc
● Team games
Boxing Specific Endurance Training Exercises - examples
● All bags punching, punching to the other boxing equipment
● Sparring
● Shadow Boxing
● Pad work with a coach

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Strength Training
Strength is the ability to apply forces to physical objects using the
muscles. Physical strength is also referred to as muscular strength. It is
easy to connect strength training with weight training. However, in the
early stages of training, weight training with heavy weights is not
recommended.
General Strength Training Exercises
Exercises using own bodyweight or partner’s
Throwing medicine balls
● Various forms of jumps, multi-jumps, hops, bounds
● Upper Body
 Chin-up/Underhand Pull-down
 Pull-up/Overhand Pull-down
 Bent Row
 Push-up/Chest Press (dumbbell/barbell)
 Decline Push-up/Incline Press (dumbbell/barbell)
 Triceps Dips (chair)
 Bicep Curls (dumbbell/barbell)
● Lower Body
 Squats
 Good Mornings
 Calf Raises

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● Core
 Sit-ups
 Leg Raises
 Side Bends
 Lower Back Extensions
Boxing Specific Strength Training Exercises- examples
● Shadowboxing with very lightweights
● Shadowboxing on soft surfaces (legs strength)
● Shadowboxing and other exercises in water with light weights
● Punch exercise with heavier gloves
● Exercises with rubber resistance.
Speed Training
Speed is the ability to perform movements in the fastest way in the
shortest time. Speed training can be done to develop reaction time, quick
movements, and frequency of movements.
General Speed Training Exercises- examples

● Short distance (20 - 60 meters) running
● Running and physical exercises with repetition training method – sprints
● Skipping (Jump Rope) with acceleration
● Alternating starts in various body position
● Team games and plays
Boxing Specific Speed Training Exercises- examples
● Pad work with the coach

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● Shadowboxing with different pace on the coach’s signal.

● All bags punching with a different pace, based on the coach’s signal
● Boxing technique exercises with a partner from lower weight category
● Shadowboxing in limited movements space
Coordination
Coordination is the ability to control the movement of own body in
space and time and it includes balance, spatial orientation, and rhythm.
During the coordination training, the coach must consider that some people
are less coordinated and show slower progress than people who are naturally
coordinated. Coordination skills can be improved. Therefore, try to
encourage athletes who make slower progress in coordination development.
General Coordination Training Exercises
● Walking with arm swings*
● Walking and performing straight punches*
● Weave In – Weave Out*
● Tennis ball exercises (with or without a partner) – Throw and Catch
● Balance exercises
● Games (Soccer, mini-hockey, Basketball or volleyball)
● Roll forward, backward and to both sides
● Summersault jumps etc.
● Skipping (Jump Roping) in various ways – skipping backward, on one leg, etc.
Specific Exercise
● Shadowboxing in the different boxing stance
● Sparring against boxers with different boxing stances (orthodox

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boxer – southpaw boxer and vice versa)

● Boxing steps with punches (same arm and leg, different arm and leg)
● Various technical combinations
ADVANCED TRAINING
Isometric Training
Isometric training is a set of exercises performed without any visible body or
muscle movement, also known as static exercises such as stretching. This training
program is used to develop stronger muscles through resistance. Isometric training will
improve the strength, but for the better result, the strength training should be combined
with dynamic strength exercises such as weight training.
Four (4) to six (6) isometric exercises can be integrated into one training session.
The basic principle of isometric exercise is not on the volume, frequency, or repetition of
the exercise. Rather it is more focused on the duration of the exercises. Isometric exercise
can work on the overload principle. Gradually increase the weight or resistance to
increase the intensity of the exercises.
ISOMETRIC TRAINING PROGRAM
• Exercises can be done without any kind of machines or equipment any time and anywhere
* Optimal strength and power can be developed using four (4) to six (6)
repetitions with 20 – 40 seconds per repetition with proper rests between
each repetition
* Resistance in exercises can use boxers’ own body, existing structures, and weights
* Allows more muscle fibers to work than normal strength exercises. More activation
of muscle fibers allows boxers to develop stronger muscles of the whole body

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* Exercise can be done in any place, any time and any position
* Vary the intensity, duration, and repetitions of exercise based on the boxers’ capabilities.
Plyometric Training
Plyometric training is a set of exercises performed to develop strength in different
parts of the body with fast and powerful sequences and movements. It is based on
exercises made with the boxers’ weight and does not involve any additional weights.
Two or three plyometric exercises can be integrated into one training session and
preferably to be done in the morning to have less muscle fatigue.
The basic principle of plyometric exercise is progressive overload which, when
followed, has shown much success in developing dynamic strength, power.
Overload
Training must place a demand or overload on the body’s system for
improvements to occur. As the body adapts to the increased training load,
more training load must be added.
To experience the adaptations stimulated by the overload principle, the training
load must not be increased quickly otherwise, the body will not adapt and will
breakdown. Overload must be carefully controlled and ensure a steady rate of success
and avoids the dangers of overtraining.
PLYOMETRIC TRAINING PROGRAM
• Optimal strength and power can be developed using six (6) to ten (10) repetitions per exercises
with
three (3) sets / cycles
• Build and incorporate a different circuit training program

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• Flexibility exercises should be included in the warm-up

• Coaches must consider the specific needs of the boxer when selecting training exercises
• Exercises are formulated with bounds, hops, jumps, and twists
• Exercises enable boxer to change direction, body movements, and positions
• Vary the intensity, duration, and frequencies of exercises. Training emphasis must be under the
coach’s
control
• Improvement of speed can be obtained by performing boxing movements quicker than usual
speed
Over Training
Overtraining occurs when the exercises exceed the boxers’ capacity of physical
and psychological limits. Overtraining can be occurred for example due to inappropriate
training loads (intensity and volume) which are not adapted to boxer’s limits,
inappropriate selection of training exercises, the bad structure of short-term and long-
term training plans, wrong number of competitions planned for a boxer, etc. Coaches
need to avoid overtraining boxers.
PHYSIOLOGICAL SIGNS OF OVERTRAINING
• Sleep disturbance, restlessness, and excitability

• Loss of coordination
• Increase sensation of thirst
• Loss of appetite
• Headaches, nausea, increase muscle soreness
• Loss of competitive desire
PSYCHOLOGICAL SIGNS OF OVERTRAINING

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 Feels despair and decreased self-esteem

 Sensibility to environmental and emotional stress
 Fear of competition and resistant to challenge
To avoid overtraining, knowledge of the boxer is critical, allowing the coach to
see a problem before it gets out of control and continuously monitors the boxer’s
heart rate and behaviors. Prevention is the key to avoid overtraining. With good
planning, effort, a structured, fun, and beneficial sports program shall be
constructed and training sessions must be carefully monitoring or recorded to
learn about the boxer, and providing enough rest are vital to reducing the
incidence of overtraining.
TACTICAL TRAINING
Tactics are the strategies used in competitions. Coaches can build and plan
tactics based on the boxer’s style of boxing, strengths, and weaknesses; the
opponent’s boxing styles, and his/her strengths and weaknesses. (see styles
described in the next section: Boxing Against Different Character Boxers)
Boxers can benefit from tactics because good tactics will allow boxers
to use less physical effort and techniques in bouts. This will allow boxers
to stay in good condition physically and psychologically.
However, tactics are not the sole responsibility of coaches. Coaches and
boxers can discuss and share experience and knowledge to build strengths
and tactics that fit the boxers. These tactics must be trained during training
sessions for the boxers to remember and carry out during the competitions.
In competition, coaches and boxers must remember that they must use
different tactics accordingly. To adjust tactics in the ring:

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● Be relaxed, don’t be too tense
● Never underestimate or over-impressed by an opponent
● Act confident in the ring; avoid any display of discomfort or tiredness
● Carry the hands high at all times, appropriately to the situation in the ring
● Keep your chin down by watching your opponent through eyebrows
● Spot an opponent’s mistakes or weaknesses as soon as possible
● Don’t apply unnecessary movement to waste the energy
● Keep on balance at all times, punch only when the opponent is

within your range and when you see an opening
● Start and finish a combination with the lead hand
● Deliver dynamic punches with different movements
● All punches can be performed as a counter punch while in defense
● Move around at all times, especially when the opponent sets for a punch
● Your opponent is also getting tired
● Don’t give up – it only takes one punch to turn the contest around
Boxing Against Different Character Boxers
Coaches and boxers should be aware that every boxer has different
characteristics and the application of the correct tactics against these
opponents can increase the chance of winning the bout
Against the Tall Opponent
● Keep moving to both sides

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● Draw the lead and move into shorter distance

● After moving into shorter distance, use different punches to the
head and body, such as hooks and uppercuts
Against the Short Opponent
● Do not step backward in a straight line, use sidesteps and works to the sides
● Use straight punches and uppercuts
● Footwork must be executed quickly
● Step back when the opponent tries to land a punch, then deliver a counter punch
● Constantly move backward to box at long distance
● Constantly deliver punches
o If the punch lands on the opponent, follow up with another one
o If the punch misses, clinch
Against the Opponent Continuously Using Lead Arm Straight Punch
● Keep the body low
● Move under the opponent’s straight punches
● Weave to either side
● Use different punches to the body
Against the Heavy Puncher
● Keep moving
● Make it difficult for the opponent to get set to deliver punches
● Launch a surprise attack
● Do not exchange punches, move away immediately
● Move around the ring in all directions
Against the Counter Puncher

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● Force him/her to lead (punch) by feinting, then use counter attack

● When an opponent uses counter punch, try to re-counter
● Try to impose an offensive style and constantly attack to disallow
opponent to counterpunch
Against the Opponent with Opposite Stance
● Force him/her to lead
● Circle to the opponent’s blindside, to stay away from dominant hands
● Always set lead foot outside of the opponent’s lead foot, it
will make it easier to avoid an opponent’s attack
● Use your rear arm to protect your head and trunk
● Strike by lead arm very often
● Use double punches, striking by the rear arm, when You attack
Tactic on the Ropes and The Corner
When trapped on the ropes or in the corner, the boxer must learn to escape quickly.
● Use the space inside the boxing ring in order not to get trapped on the ropes or corner
● Apply dynamic attack and try to change the position with your opponent
● Counterpunch with combinations and sidesteps to either side
● Draw the opponent to you and use the feints to mislead him/her
then quickly get out of the corner
SPARRING
Safe Sparring Practices
Sparring is an important part of preparing a boxer for competition. However, if a
coach does not prepare and supervise a sparring session properly, sparring can be
dangerous and discouraging to the boxers involved. It is critical to have goals and

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guidelines in place to ensure that sparring sessions are safe and productive for all
boxers involved.
Goal Setting (Examples: Introduction vs. Development, skills vs. strategies; etc.)
It must be made clear to boxers that the purpose of sparring is to learn and
practice. Both boxers involved must understand they are there to help each other and
that even a much more experienced boxer can have a productive session with a less
experienced one if goals are established for each boxer.
At the beginning of each session remind each boxer of the safety guidelines and
discuss goals for each. If a more experienced boxer is working with a less experienced
one, make sure the more experienced one understands the concept of working with the
less experienced boxer. The experienced boxer should not be encouraged to lower their
skills but rather maintain excellence for their skills while using a lower intensity for
speed, strength, and tempo.
Preparing Boxers for Their First Time
It is important to prepare boxers for their first-time sparring. Most boxers feel
nervous and tense the first time the box and often aren’t sure what to expect. Words of
encouragement and a clear explanation of what to expect will help alleviate some of the
initial anxiety. It is a good idea to put a first-time boxer in with a more experienced boxer
who is able and willing to work with the new boxer to help make it a positive experience.
A coach should make sure a first-time boxer understands the safety rules of a
sparring session and is wearing safety gear and gloves necessary for a safe session. A
coach may want to be inside the ring when a first-time boxer spars so they can stop the
action often and give instruction.

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Expect the inexperienced boxer to get tired quickly and limit the number of
rounds they go. Don’t hesitate to end a sparring session early if for any reason the first-
time boxer does not seem to be handling sparring well. It is a good idea to take a
beginning boxer in a slow progression of drills and controlled sparring before involving
them in open sparring.
TRAINING WITHOUT EQUIPMENT
Many training sessions can be done without having gym equipment
or training equipment. ENDURANCE TRAINING
● Long-distance running on any surface
● Swimming
● Games and plays
● Gymnastic exercises in various conditions and places.
STRENGTH TRAINING
● Lifting and carrying wood, stones or a partner
● Pull-ups on tree branches or any bars
● Climbing Trees
● Obstacles jumps
SPEED TRAINING
● Short distance (20 – 60 meters) running on any surface - sprints
● Running with various, different training methods
● Exercises with using little things – stones, cones, etc.
● Sprints with obstacles, for example, sprints among the trees.
COORDINATION TRAINING

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● Balance exercises, for example, one leg balancing

● Mirror Games (athletes mirroring each other’s movement)
● Exercises – for example opposite arm circles (Right arm swings
backward while left-arm swing forward and vice versa)
● Balance exercise on rocks and other obstacles
Same as training in the gym, boxers should be where the coach can see
and observe everyone’s movement and close to where the boxers can
hear the demonstration and explanation of the exercises
ATHLETE MOTIVATION
● Help develop self-esteem

● Help develop self-confidence through small successes
● Help develop courage
● Point out his/her strengths
● Use the positive opinions of his/her peers and environment about him/her
● Use awards and negative evaluation appropriately with 50:50 ratios
● Establish obtainable objectives
● Adjust workload to an individual’s capabilities
● Gradually increase the difficulties of training exercises
● Support the athletes more when they are not successful
● Teach to use defeats as motivation to increase efforts
● Teach him/her how to take defeat with dignity
● Do not give up on a boxer who loses the bout. The boxer can learn

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from defeats and gain experiences through defeat

● Get the family and his friends etc. involved in the training
process and have a parent to help you in motivating the athletes.
RECOVERY
Recovery is a very important part of the training even at the beginner

stage. In the early stages of the training, athletes need to recover from
sleep, relaxation, and active rest rather than using special tools or methods.
When athletes can maximize their recovery effort, it helps athletes to
have adequate preparation to perform future tasks and achieve success.
Following are good recovery tools for boxers:
SLEEP
Sleep is the best recovery tool for any athlete and it expedites the
recovery process better than any other recovery tool. 8 - 10 hours of
sleep is adequate for boxers.
ACTIVE REST
Active rest such as swimming, walking, table tennis, bicycle ride
performed in very low intensity, etc. could help athletes to recover
physically and psychologically
RELAXATION
Music, television and using any media sources while physically
resting can help relaxation, lower psychological tension and
create a positive attitude
Technical Development
Proper execution of techniques is important in boxing. For coaches to

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conduct an accurate evaluation of a boxer’s techniques, he/she may use a

video camera to record the assessment session.
Evaluation of techniques in the early stages of training is very

important, because boxers may acquire and build wrong habits or
movement, and if the coach overlooks these wrong movements in
early stages, it will be difficult to correct them in the later stages.
Therefore, the coach must pay particular attention to every movement
and evaluate carefully and conscientiously.
After evaluation, the coach should discuss the boxer’s problems in

the execution of techniques, teach them the correct ways, and
encourage them to become better. When evaluating the boxer’s
techniques, the coach should pay particular attention to the
following:
● Boxing stance
● Position of feet
● In boxing stance
● Boxing steps
● Position of arms
● Accurate execution of arm movement in punches
● Proper guarding with arms
● Does arm retract along the same paths after punches
● Rotation of the body
● Use of proper defense against different punches

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● Accurate execution of movement in defense

Physical Development
To evaluate the physical development of athletes, the coach should
implement assessment tools. The coach can conduct simple physical
tests. This physical test should be conducted in the very beginning stages
of an athlete’s training, possibly the first week of training. Assessment of
the physical condition of the athlete in the beginning part of the training
will allow coaches to design training programs effectively. Evaluation of
physical development can be assessed three (3) to four (4) times a year.
Evaluation of physical development will monitor the endurance,

strength, speed, and coordination of the athletes. To acquire accurate
results, the assessment method must be the same as previous
assessments. For example, if the coach used 100m sprint running as an
evaluation method for speed in a previous assessment, 100m sprint
running should be the method for evaluating speed in future
assessments.
The test result must be recorded and kept for a long period, preferably
until the athlete retires. Recorded test results can be compared not only
with the athlete’s old record, but also it can be compared with different
athletes’ test results. The coach can analyze the test result to find the
strengths and weaknesses of the athlete, adjust the training program, and
share with athletes to motivate the athletes and keep up their interest.
Footwork

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In the previous part of the Coaches Manual, we have discussed basic boxing steps.
The boxer must master of making forward, backward, left and right steps with
good coordination and balance, to have an advanced level of footwork/foot
movement.
Since the boxer fights in the limited space in the ring, the boxer must learn to
make a round movement as shown in the diagram before learning additional
feet movement.

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Bouncing
• Up and down on balls of the feet, alternating bouncing on left than on right (the same
motion as
jumping rope)
• Feet can go side to side or in and out
• Move-in all directions on balance
 It is very important to maintain the balance
Step & Slide

• Step with a lead foot and slide rear foot to the direction of a lead foot
• Maintain a balanced stance throughout the movement

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Step & Hop

• Step with a lead foot and as boxer slides the rear foot in the direction of a lead foot
• Make a small hop with a lead foot
• Maintain balance stance throughout the movement
Shuffling
• Shuffle both feet by slightly bouncing and sliding in the desired direction

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• It is important to maintain the balance

1. How do you start a boxing workout?
2. What do boxers do for training?
3. Why Sparring is an important part of preparing a boxer for competition.
4. What is the purpose of Physical Training in boxing?
5. Are you agree this sport contributes a lot of benefits to your body?
Summary
Strength training forms a valuable part of a boxer's training program. It can help to
improve movement, punch force, speed, and reduce injury chances. We use a variety of strength
training methods at Boxing Science to develop our athlete’s physical performance, using
different tools at different times to develop various qualities.
A boxer should be exposed to different parts of the Force-Velocity curve to become a fast,
strong, and explosive athlete.
At a very basic level, think of the difference between boxing strength and conditioning
training as you would the difference between quality and quantity. Strength training will help
you run faster because it will make your muscles stronger, allowing you to make more rapid and
explosive movements to increase your punching power. Conversely, your conditioning
determines how long you’ll be able to run before the body gets too tired to make those
movements and how long you’ll last during your boxing workout.
As you might imagine, training in both manners is of high importance for boxers.

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In truth, most people understand the underlying difference between wanting to improve their
strength and wanting to improve their conditioning but are often confused or misled as to the best
exercises for either. We want to help clear up that confusion.
Boxing is a combat game played throughout the world. The history of the combat sports
game seems to be more interesting and the participation of people get increased day by day. It is
a pre-historic game that found its origin in the ancient Greek period. Generally, boxing is played
by two numbers of players where people fight, knocks each other on proper techniques.

Differentiate physical training, strength training, and endurance training. Explain your
answer.
References:
 Lynette Smith, USA Boxing Asst. Executive Director., DJ Walton, USA Boxing Board
of Directors., -
 Century City – Reopening ASAP | Sept. 17, 2019.,
https://www.gloveworx.com/blog/strength-and-conditioning-better-boxing/

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Module IX: Boxing
Lesson I: The Plyometric Training

Introduction
Plyometric exercises are powerful aerobic exercises used to increase your speed,
endurance, and strength. They require you to exert your muscles to their maximum potential in
short periods. Slowly increase the duration, difficulty, and intensity of the exercises. Plyometric
exercises help increase the body's ability to rapidly contract their muscles after they have been
partially stretched. This is called the stretch-shortening cycle.
Plyometric training trains those muscles to contract more rapidly and to explosively

contract more muscles each time you contract. Strength training in the gym will get you stronger,
and plyometrics are the secret to applying your strength to the track and field.
Plyometric workouts for speed and acceleration increase your ability to rapidly contract

your muscles after they have been partially stretched. Plyometric training is primarily used by
strength and conditioning coaches to enhance human neuromuscular function and improve the
performances of both explosive- and endurance-based athletes'
Objectives
1. Indicate the importance of plyometric training in the boxing sport.
2. Understand the strategy of plyometric exercise.
3. Compare the hop and jump involves in the plyometric exercise belong to an athletic
competition.

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4. Familiarize the purpose of an exercise of isometric, assessment, and ability of an athlete.

Pretest
________1. These exercises were originally referred to as “jump training”.
A. Jump Training
B. Plyometric
C. Side Hop
D. Squat Jumps
________2. It develops power and muscles of the abdominals, obliques, lower back, hips, biceps
and pectoral muscles
A. Heavy Bag Stroke
B. Isometric Training
C. Medical ball twist and toss
D. Plyometric
________3. This exercise develops the power and muscles of the upper body, arms, and
shoulders.
A. Heavy Bag Punching
B. Heavy Bag Stroke
C. Isometric Chest
D. Isometric Training
________4. This observing boxer’s physiological characteristics, it is not possible to analyze or
evaluate a boxer’s physical abilities.
A. Endurance Abilities
B. Physical Ability
C. Physical Activity
D. Speed Abilities

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________5. It also develops power and the muscles of the hip, quadriceps, hamstring, and
gluteal.
A. Double Leg Bound
B. Side Hop
C. Squat Jumps
D. Speed Abilities
Reading
Plyometrics were invented in the eastern parts of the world in the 1920s though they
weren’t widely recognized until the 1960s. These exercises were originally referred to as “jump
training”. When eastern countries began to have success in the Olympic track and field sports
during the Cold War era, the world took notice of their jump training methods. Yet these exercise
techniques were only utilized by track and field athletes until the 1970s when plyometrics tipped
over into other sports that required cat-like agility and quick acceleration. Athletic success is
about speed, power, and agility and this is exactly what plyometrics provides
Plyometric exercise refers to those activities that enable a muscle to reach maximal force
in the shortest possible time. Plyometric exercise is a quick, powerful movement using a pre-
stretch or countermovement that involves the stretch-shortening cycle. Training that targets the
neuromuscular system, such as strength training and plyometric training takes more time until
you can see the benefits of your training efforts. A good time horizon to start with is 10 – 12
weeks, divided into 3 different training phases of 3 – 4 weeks.
The only real disadvantage to plyometric training is the high risk of injury. Like
all exercise and sports, plyometric training is a continuum, where beginners start with

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light exercise and low volume and then gradually progress with gained strength. The repetitive
jumping and bounding can cause stress on the joints. Plyometric training has three phases. The
first is known as the eccentric phase. This involves rapid movements to build muscle strength.
Plyometric training has three phases. The first is known as the eccentric phase. This
involves rapid movements to build muscle strength. The second is called the amortization phase.
It is a very short period of inactivity where the body is allowed to rest and rejuvenate. The third
phase is known as the concentric phase. This phase consists of an explosive movement of the
muscles. These three phases are repeated over and over, as quickly as possible to boost muscle
power that results in increased speed and agility. Plyometrics strengthens muscle fibers that
convert strength into speed. These are typically called “fast-twitch” fibers.
Plyometric exercises will not only strengthen the fast-twitch fibers but increase their
quantities inside of muscles. Muscles contract quicker when fast-twitch fibers are stronger. These
exercises also boost speed and power by empowering the nervous system. When muscles
contract, the brain communicates to the muscles by way of the neuromuscular system. If this
communication occurs more quickly, muscles will be able to move much faster. The result is
more speed and power.
Double Leg Bound

BLE LEG BOUND
Develops power and the muscles of the legs and hips
1. Stand comfortably with feet together
2. Bend knees and squat down to a half to half-squat position, arms down to
the sides with shoulders forward and out over the knees

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3. Keep the back straight and head up with eyes looking forward
4. Jump up and forward by extension of the hips and arms
5. Try to jump as high and farther as possible
6. Try to land with the same position as the beginning
7. Jump up and forward again without stopping
SIDE HOP
Develops power and the muscles of the legs and hips and develops lateral movement
1. Set cones side by side, approximately 70 cm to 100 cm apart (height of the cones
shall not be higher than the height that boxer can jump over)
2. Stand at the end of the placed cone
3. Stand with feet together with toes straight forward and arms on the side

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4. Jump sideways over the first cone and then the next cone without stopping
5. After jumping the last cone, quickly change the direction and jumping back over to the
starting point
SQUAT JUMPS

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Develops power and the muscles of the hip, quadriceps, hamstring, and gluteal. A coach
shall emphasize to reach maximum height on every effort
1. Stand with feet shoulder-width apart and back straight
2. Place the hand behind the head with fingers interlock; this will minimize the
involvement of arms in the movement
3. Bend knees and squat down to a half to half-squat position
4. Jump up with straightening both knees to reach the highest point
5. When landing, return to a half-squat position
6. Jump up again without stopping
MEDICINE BALL TWIST AND TOSS
Develops power and muscles of the abdominals, obliques, lower back, hips, biceps and pectoral

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muscles
1. Select the medicine ball with appropriate weights according to the boxer
2. This exercise shall be worked with a partner
3. Stand with feet shoulder-width apart
4. Knees bent down slightly with back straight
5. Lean upper body slightly forward
6. Hold a medicine ball with two hands in front of the stomach
7. Twist the upper body to the direction opposite to the partner
8. Twist back the upper body toward the direction to the partner quickly and toss
the medicine ball to the partner using hips, shoulder and arm strengths
9. After receiving the medicine ball from the partner, twist the upper body to the
direction opposite to the partner and twist back quickly toward the partner and
toss the medicine ball again

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HEAVY BAG STROKE

Develops power and muscles of the upper body, arms, and shoulders
1. Stand in front of heavy bag
2. Take a half-step to the left, so that half (right-side) of the body is behind the heavy bag
3. Stand with back straight
4. Bring right foot half-step forward, while the left foot takes half-step backward (the
boxer should be standing with feet slightly more than shoulder-width apart)
5. Place the palm of the right hand on the heavy bag and keep elbow bent 90 degrees
6. Lift left arm straight forward
7. Push the heavy bag as hard as possible using the upper body strength
8. When heavy bag returns, catch the bag with a right arm and return to the initial position
9. Wait for a couple of seconds to lower the momentum and push the heavy bag forward again

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10. Alternate the position to work with left arm
Isometric Training
PLANK
1. Lay flat on the floor

2. Place both arms bent in 90 degrees and under the shoulder, with a hand pointing straight
forward
3. Keep the back straight and raise the whole body with forearm and toes on the ground
4. Contract the abdominal area and hold the position for as long as possible
5. Rest for 30 seconds and continues the step 3 and 4

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ISOMETRIC SHOULDER EXERCISES

1. Stand with feet shoulder-width apart and back straight
2. Bend down the knees slightly
3. Hold the dumbbell on each hand or weighted objects
4. Bend the elbow 90 degrees and raise the arm until both arms are parallel to the
ground (do not raise the arm)
5. Hold the position for as long as possible

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ISOMETRIC SQUATS
1. Stand with feet shoulder-width apart, back straight

2. Raise arms straight forward
3. Bend down the knees until the thighs are parallel to the floor
6. To increase the difficulty, the boxer can hold the weighted objects on the hand
ISOMETRIC CHEST
1. Begin in a push-up position

2. Lower the body down to half-way

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PHYSICAL ABILITIES
By only observing boxer’s physiological characteristics, it is not possible to analyze or

evaluate a boxer’s physical abilities. To have an accurate assessment of physical
abilities, the coach must conduct an assessment in the following areas:
 Endurance
 Strength
 Speed
 Coordination
ENDURANCE ASSESSMENT
1. RUNNING
2. Shall be conducted at the running track or the outdoor field
3. 3 sets of 3 minutes running with 1-minute rest between the sets
4. Distance and Heart Rate shall be measured
5. Heart Rate must be measured before, between each set and immediately after the testing
BAG PUNCHING
1. Shall be conducted in the gym with any type of punching bags
2. 3 sets of 3 minutes punching without stopping and 1-minute rest between each set
3. Number of punches and Heart Rate shall be measured
4. The coach counts the number of punches by counting one hand and multiply by two (2)

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5. Heart Rate must be measured before, between sets and immediately after the testing
COOPER TEST
1. Shall be conducted at the running track or the outdoor field
2. Boxer runs for 12 minutes with maximum intensity and effort
3. Distance and Heart Rate shall be measured
4. Heart Rate must be measured before and immediately after the testing
HEAVY BAG PUNCHING
1. Boxer stands in front of a heavy bag
2. On coach’s whistle, the boxer performs as many lead hand straight punches for one minute
3. After one minute, boxer performs rear hand straight punches for one minute with full
strength
4. Then conduct 1-2 combination punches for one minute
5. Coach counts the total number of punches performed
STRENGTH ASSESSMENT
 PUSH-UPS
 The coach signals the start of the testing
 The boxer performs push-ups for 30 seconds
 The boxer must do as many push-ups as he/she can
 A coach shall measure the number of push-ups performed
PULL-UPS
 The boxer performs pull-ups for another 30 seconds
 The boxer must do as many pull-ups as he/she can

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 The coach shall measure the number of pull-ups performed
SIT-UPS
 The boxer performs sit-ups for another 30 seconds
 The boxer must do as many sit-ups as he/she can
 The coach shall measure the number of sit-ups performed
MEDICINE BALL THROWS
 Boxer stands with the boxing stance
 Have 3kg Medicine Ball on the rear hand
 Throw the medicine ball as boxer makes rear hand punch
 The coach shall measure the distance between the boxer and the medicine ball
 Boxer rotates his position (orthodox to southpaw and vice versa)
 Repeat the testing to measure the strength of both arm
SPEED ASSESSMENT
40 YARD DASH
 Can be conducted outdoor track or field

 On the starting line with a crouching position or standing position
 On coach’s whistle, the boxer sprints 40 yards
 The coach shall measure the time
BAG OR WALL PAD PUNCHING
 Boxer stands in front of a heavy bag or a wall pad

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 On coach’s whistle, the boxer performs as many punches as possible

 After 10 seconds, the coach stops the testing
 The coach counts the number of punches by counting one hand and multiply by two.
FLEXIBILITY ASSESSMENT
STANDING SHOULDER FLEXIBILITY TEST
 The Boxer can use a stick

 Grab a stick shoulder-width wide
 Hold it in front of the waist, keep arms straight
 Move arms up overhead and below until hands are behind upper back
 Do not flex arms
 The coach shall measure the distance between two hands
SEATED FLEXIBILITY TEST

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 Sit on the floor with legs stretched out in front of you
 Leaning forward from the hips, slowly reach out as far as you can, even past your toes
 Hold while the coach measures the distance from fingertips to heel distance;
 either before or after the feet
 Slowly return to the starting position

COORDINATION ASSESSMENT EXAMPLES
ENVELOPE RUN
 Shall be conducted indoor or outdoor
 “Envelope Run” will require 5 yards by 3 yards of space
 Place a cone, flag or stick on each corner and one in the center of the space
 Boxer starts from the starting line and makes a run around the space as shown in the diagram
 Boxer runs 3 times to complete the testing
 The coach shall measure the time and performance

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DUCKING AND SLIDING
 Draw two (2) 10-yard parallel line with 1.5 meters apart
 Prepare 10-yard-long rope
 From the starting line to nail the rope on the wall and at the nail the rope on the finish line
with the shoulder
 height of the boxer
 Boxer stands right-side of the rope
 Boxer makes sliding move to the left parallel line under the rope
 The Boxer must make a ducking move and try not to touch the rope with his/her head or
shoulder
 After the move, the boxer performs a straight punch
 Boxer makes another sliding move to the right parallel line under the rope
 The Boxer must make a ducking move and try not to touch the rope with his/her head or
shoulder
 After the move, the boxer performs a straight punch
 Boxer continues to move forward to the finish line and when he/she reaches the finish line,
immediately
 move backward with the same procedure

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 The coach shall measure the time

1. What is the purpose of plyometric training?
2. Which are good plyometric exercises for a beginner?
3. What is an example of a plyometric exercise?
4. Does plyometric training improve speed?
5. How long do plyometrics take to work?

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Summary
Complete three sets of six to 10 repetitions. Bounding improves leg power and strength
and teaches the legs how to limit the amount of time they're on the ground before they can
change direction. Medicine ball slams further develop upper body explosiveness and, at the same
time, improve the abdominals and core's ability to maintain the body's stability.
Perform plyometric exercises no more than two times a week, in short bursts at the
highest intensity possible, then take a brief rest before moving to the next set or exercise.
Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and
strength. Plyometric training trains those muscles to contract more rapidly and to explosively
contract more muscles each time you contract.
Strength training in the gym will get you stronger, and plyometrics are the secret to
applying your strength to the track and field. Plyometrics were invented in the eastern parts of
the world in the 1920s though they weren’t widely recognized until the 1960s. Plyometric
exercise refers to those activities that enable a muscle to reach maximal force in the shortest
possible time.
Training that targets the neuromuscular system, such as strength training and plyometric
training takes more time until you can see the benefits of your training efforts. Plyometric
training has three phases. These three phases are repeated over and over, as quickly as possible to
boost muscle power that results in increased speed and agility. Plyometric exercises will not
only strengthen the fast-twitch fibers but increase their quantities inside of muscles.

CHERYBE P. SANTIAGO
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Discuss the ability of isometric exercise and assessment. Explain your answer.
Reference
 Lynette Smith, USA Boxing Asst. Executive Director., DJ Walton, USA Boxing of
Director https://d36m266ykvepgv.cloudfront.net/uploads/media/lYivrDbNV6/o/usab-gtf-
 Electronic Timing for Speed Development, The History of plyometrics., Freelap freedom
of timing., Copyright © 2020 Freelap USA https://www.freelapusa.com/the-history-of-
plyometrics/#:~:text=Plyometrics%20were%20invented%20in%20the,to%20as
%20%E2%80%9Cjump%20training%E2%80%9D.&text=Athlet

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Module X: Boxing
Lesson I: Training Plan Development
Introduction
A training plan is a detailed document that guides the planning and delivery of
instruction. Whether training people one-on-one or in groups, in person or online, a well-
developed training plan allows you to prepare for and deliver thorough and effective classes.
Training and development refer to educational activities within a company created to enhance
the knowledge and skills of employees while providing information and instruction on how to
better perform specific tasks.
The Training Plan outlines the objectives, needs, strategy, and curriculum to be addressed
when training users on the new or enhanced information system. This information includes the
format of the training program, the list of topics to be covered, materials, time, space
requirements, and proposed schedules.
A training program allows you to strengthen those skills that each employee needs to
improve. A development program brings all employees to a higher level so they all have similar
skills and knowledge. This helps reduce any weak links within the company who rely heavily on
others to complete basic work tasks.
Objectives
1. Appreciate the training plan development into the competition.
2. Analyze the cycle consists of sex periods and developing a training process.
3. Describe the types of conditioning for an athlete's condition.

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4. Categorized the preparation training development and summaries of advanced international

styles.
5. Remember the purpose of individualization training and identification and utilization of
methods for development, training, and conditioning.
Pretest
Multiple Choice: Each item is provided with four choices. Write the letter of your answer on
the blank, before each number.
________1. This training plan is to enable coaches for upcoming training and competitions.
A. Physical Activity Training
B. Physical Fitness Program
C. Physical Training Program
D. Training Development Plan
________2. It is the raise and enhancement and development of the boxer’s cardiovascular
training level and strength training level.
A. General Conditioning
B. Pre-Competition
C. Specific Conditioning Period
D. Specificity Period
________3. It is a specific conditioning period, training programs such as muscular and energy
fitness training shall become more intensified
A. General Conditioning Period

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B. Specific Conditioning Period

C. Specificity Period
D. Training Period
________4. This period, the coach shall program a training plan with low-intensity exercises
that will allow boxers to stay loose and warmed-up for the upcoming bouts in the competition
schedule.
E. Competition Period
F. General Conditioning Period
G. Specific Conditioning Period
H. Specificity Period
________5. This preparation, which includes motivation, self-esteem, sportsmanship, effective

communication, and discipline of the boxer which plays a significant role in their participation in
boxing.
E. Fitness Activity Preparation
F. Physical Activity Preparation
G. Psychological Preparation
H. Training Preparation
Reading
Training Plan Development
A one-year training plan is developed to forecast and prepare the training schedule based

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on the boxer’s target competition. The purpose of a training plan is to enable coaches to
plan for the upcoming training and competitions. However, most importantly, a training
plan is developed to organize and manage a better training process for the boxer and
prepare boxers for the major and/or target competition according to his/her goal.
When developing a 1-year training plan, one of the factors to consider is timing between
one competition to next, the coach must calculate the timing and provide an adequate
amount of rest and preparation for the boxer. Also, the coach must analyze the
competition calendar carefully to take into consideration the level of competitions
scheduled throughout the year and design the training program and prepare boxing for
each training period and cycle.
One of the methods that U.S. coaches use to develop a 1-year training plan is dividing
one year into two to four training cycles based on the level of boxer and competition
schedule. End of each cycle, the boxer will participate in tournaments or competitions
that can help achieve boxer’s goals.
1st Cycle (January) 3rd Cycle
PC GC SC PrC C R PGC SC PrC C R

C
2nd Cycle th
4 Cycle (December)
PC GC SC PrC C R PGC SC PrC C R

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 PC: Pre-Conditioning Period
 GC: General Conditioning Period

 SC: Specific Conditioning Period
 PRC: Pre-Competition Period
 C: Competition Period
 R: Rest Period
Each cycle consists of six (6) periods, Pre-Conditioning, General Conditioning, Specific
Conditioning, Pre-Competition, Competition, and Rest. In each period, the boxer trains
with different training goals and objectives to prepare for each competition at the end of
the cycle and Target competition toward the end of the 1-year plan.
WHEN DEVELOPING 1-YEAR TRAINING PLAN:
 Must be aware of when and where the major and target competition is held
 Start to schedule from Target competition day to the first day (work backward)
 Participate in the small or medium tournament before and between the major competitions to
control
 and monitor (evaluate) boxer’s preparation level and progress
 Select the tournament according to the boxer’s preparation level. The harder tournament may
have negative
 effect on boxer’s psychological level

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 Training program and schedule shall change accordingly by an increase or decrease

the intensity, mix of different training exercises to keep boxers’ interest and
motivational level as well as fitness at a high level
Pre-Conditioning Period
The training goal of the pre-conditioning period is the preparation of the boxer physically
to move on to the next level of training which is the general conditioning period.
Therefore, in this period, many training activities include exercises that enhance and
develop boxer’s cardiovascular fitness, body strength, basic boxing techniques, tactics,
and psychological training to help boxers to be able to focus and concentrated on the
training schedules.
The duration of the pre-conditioning period in a training cycle can be one week to
three weeks depending on the competition calendar and the boxer’s preparation level.
The number of training sessions and training hours can be adjusted accordingly by the
EXERCISES DURATION TRAINING COMMENTS
LOADS
1. Warm-up
Shadowbox 15min Low intensity The focus should be placed on

movement, technique, and relaxation.
Light Stretching 10min Light to Moderate Focus on Flexibility.
2. Main Training
2 Mile jog 14-20min Low to Gradually increase speed thru 40 yards

moderate. distance. Walk back to the starting
5-40yd sprints Moderate to point and repeat.

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high.
3. Cool-Down
Stretch 10-15min Moderate

coach, however, it is not recommended to train more than three hours in one training
session and three sessions per day.
General Conditioning
The training goal of the general conditioning period is the raise and enhancement and
development of boxer’s cardiovascular training level and strength training level.
Furthermore, advanced boxing techniques, tactics, and exercises are trained during the
general conditioning period. Continuously the boxer’s psychological development and
preparation training will be conducted with a tougher and harder training schedule.
Exercise Duration Training Loads Comments
1. Warm-Up
 Dynamic 25min Moderate Designed for warm-up, flexibility,
warm-up exercises explosive
strength, and agility
2. Main Training
 2rds shadowbox 3min:1m High Focus on
 4rds light sparring in Low to technique.
 2rds heavy bag 3min:1m moderate High Simulate
 2rds double endin High situations.
bag 3min:1m High Combo
 Interval bag in sequences.

3min:1m Combo

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in sequences.
10min Work:Rest = 10sec:10sec
3. Cool-Down
 Stretch 10-15min Moderate Flexibility
The duration of the general conditioning period in a training cycle is the same as the pre-
conditioning period and it is one to three weeks depending on the competition calendar
and the boxer’s preparation level. Again, the coach shall be responsible to set up the
intermediate intensity training program with some hours and sessions per day.
Specific Conditioning Period
In a specific conditioning period, training programs such as muscular and energy fitness
training shall become more intensified. Long distances running training exercises in the
previous two training periods are replaced with interval running programs and strength
training are enhanced by the development of individualized weightlifting program, such
individualization will allow strengthening specific muscle groups that need and must be
developed.
Moreover, training programs for boxing techniques and tactics are more specified and
focus individuality on endurance, strength, speed, and coordination. The coach must
carefully evaluate the boxer’s psychological aspect by monitor his/her ability to handle
and overcome the increased workload.
Increased workload and boxers who overcome the difficulty can gain confidence and
concentration. Specific conditioning periods with high-intensity training programs

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can be carried on for about one to three weeks depending on the competition calendar
and the boxer’s preparation level.
Pre-Competition
The pre-competition period is the toughest training period of all. All training exercises
shall be conducted at maximal intensity. Running programs are replaced with short
distance sprint training exercises with a mix of maximal aerobic endurance (also known
as VO2Max) training exercises. In strength training exercises, the boxer will use lighter
weights and perform each repetition as quickly as possible to develop fast-twitch muscles
in the body.
All technique and tactical training exercises shall be formatted individually with elite-
level training programs. Tactics training are consists of intense sparring and bags and
pads work with coaches. The boxer must take consideration that sparring and training
programs must be performed with similar intensity and effort as he/she would do in
competitions and this will bring a positive psychological effect on boxers.
The pre-competition period usually starts one week to three weeks before the competition
starts and lasts until the day before the competition. The Boxer must not train with
maximal intensity until the day before the competition, this will make boxer fatigued for
the competition and will not allow him/her to perform with full capacity. Therefore, when
the coach programs the pre-competition period training plan, intensity, and workload of
the training exercises must be reduced as the competition dates approach, and instead, the
coach shall put more emphasis on competition strategies and tactics, relaxation, and rest.
Exercises Duration Training Loads Comments
Warm-Up
Shadowbox 8-10min Moderate The athlete at peaking towards competition

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Jump Rope 2x4min Moderate to high

Main Training
Mitt/pad work 2x3min High 1min rest will follow all rounds. Training
will
Heavy Bag 2x3min High focus on strategies established before the
start of
Partner Drills 2x3min High training for the day
Mitt/pad work 2x3min High
Cool-Down
Stretch & movement 10-15min Moderate & relaxed
Competition Period
The competition period that starts and ends with the tournament or competition schedule. During
this period, the coach shall program a training plan with low-intensity exercises that will allow
boxers to stay loose and warmed-up for the upcoming bouts in the competition schedule.
Rest
After the tournaments or competitions, the coach shall allow boxers to rest for about a week.
This period is intended to allow boxers to have relaxation time and treat and care for any injuries
in the tournament or competition. Additionally, while boxers are having rest time and relaxing,
they are expected to spend small time training for low-intensity endurance exercises such as
jogging, long-distance running, and jump roping (skipping).
Psychological Preparation
Psychological preparation, which includes motivation, self-esteem, sportsmanship,
effective communication, and discipline of the boxer which plays a significant role in
their participation in boxing. For example, if the boxer’s motivation is high, he/she will

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continue in a sport with interest and excitement, however, with low motivation likely
they will drop out of the sport or slow their improvement.
PSYCHOLOGICAL PREPARATION IN GENERAL

 The coach must understand why boxers are participating in sports to enhance
self-esteem by discussing goals and explain their responsibilities to the sport
 Boxer determines the goal with the assistance of a coach
 Set attainable goals
 Regularly discuss a situation involving ethics in boxing
 The coach must have realistic expectations
 Skills learned and training should make boxing fun
 Provide rewards and encouragement
 Individual attention to each boxer will increases motivation
 Prepare and practice for media presentations
PSYCHOLOGICAL PREPARATION IN COMPETITION

 Motivate by making boxers aware of their progress, both in training and competition
 Plan and format the training and competition enjoyable
 Help boxer understand the meaning of success; “Winning isn’t everything”
 Give continuous encouragement
 Emphasize sportsmanship
 The boxer must have mutual trust – respect, confidence – cooperation with coach
 Practice psychological routines, such as a focus on the positive result or use positive
keywords that

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 motivates such as “Faster”, “Stronger”, “Now” etc.

 Visualization (Self-Imaging)
• Mental preparation –begins a long time before the competition
• A visualization is a powerful tool
o Take tension away but learn to work under pressure
o Turn Pressure into positive energy for the great result
o Train as in competition
o Find what works to relax
o Every boxer develops techniques that work for individual
Tactics
Tactics are used to gain an advantage with the least amount of effort in a manner that will
give the best chance for a successful outcome of the bout. Tactics can change based on
individual and opponent, skills, and experience. The scoring system also plays a part in
tactics. For example, body blows may not be well- recognized by judges and many
boxers try to use body blows. However, body blows should not be eliminated from
boxers’ strategy since it is still important factors in the game plan.
GENERAL TACTIC:
 Gain knowledge about an opponent

 By watching opponent at the competition and/or video
 Draft scenarios of an opponent’s tactics
 High Tempo – boxing in high tempo through all rounds
 Knock-out – seek to land a strong blow on an opponent to win about by knock-out

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 Defense – Mainly concentrate on the defense and wait for the opponent’s mistakes
 Universal – adapt and execute tactics based on the situation
 Irregular tempo – boxer controls the tempo of the bout, either faster or slower
 3rd round – boxing aggressively on 3rd round or boxing defensively (if winning)
 Combination – a combination of two or more tactics
Some of the recent tactics that have been shown by U.S. coaches and boxers
during the competition are:
 Occupy the center of the ring and keep the opponent closer to the rope and corners
 Make moves opposite side of opponents’ power-side
 When an opponent uses speed and movement
 Cut-off ring to restrict or limit the opponent’s movement (do not follow)
 Increase the tempo of offense to do so, the opponent will use more energy
 Patience to bring and/or make opponent come to you
 Make a step on the outer part of an opponent’s lead foot– will slower the
opponent’s reaction and movement
 Make initiative punch as precise as possible, successive combination depends
upon the previous punch
 Use boxer’s best attributes and take advantage of opponent’s weaknesses
 Observe and analyze how referee officiates the bout and judges’ scores are high or low
SUMMARIES OF ADVANCED INTERNATIONAL STYLES

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Advanced Technique – (CUBA)
Boxing style influenced by its own cultures including music and dancing, Cuban boxing
style is characterized as rhythmical with well-coordinated movements, carrying technical
abilities with good tactical knowledge, that are similar to dancing. From its original root,
boxing style has developed in many different ways by incorporated, combined, and the
well-mixed best aspect of the boxing advanced countries. For example, Cuban boxer’s
punching skills and its strength has been adopted from the European boxing style, while
body and feet movements were adopted and developed from the USA Boxing Style.
Furthermore, the Cuban boxing style has adopted the ex-soviet union’s methodologies of
preparation for training and competitions. (To learn more about Cuban training systems
see the Suggested Reading, “AIBA Coaches Manual”)
Advanced Technique – (RUSSIA)
Russian boxing style originated from the Soviet Union style of boxing, has been kept
many core characteristics from its origin, famous for its skillful boxing style with
accurate punches to the opponent’s target areas. The style has gradually changed its style
and orientation from the power boxing to the boxing with active movement, aggressive
boxing to now the universal style of boxing which carries combinations of all previous
boxing styles. From the past to today, the Russian boxing style is still one of the
dominant boxing styles, with the advanced techniques and skills influence many
neighboring countries.
Technical preparation of boxers are very important skills than others in Russia,
however, these techniques are individualized by the physical skills and physiological

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aspect of the boxer, therefore physical preparation and physiological aspect of the
boxer also play important role in Russian boxing style.
In an advanced level of Russian boxing, boxers alternate their boxing stances and apply
different punching, movement, and defense technique by shifting the distribution of
bodyweights, the boxer uses balanced or bodyweight shift to lead leg or rear leg
depending on the tactics and situations in bouts. Additionally, boxers use lead hand for
feints and other preparations and main attack follow with one accented strong blow with
rear hand or series of blows. (To learn more about Russian training systems see the
Suggested Reading, “AIBA Coaches Manual”)
Advanced Technique – Europe
Europe is a continent that consists of many countries and its boxing style has been
influenced by countries like England, France, Germany, Italy, Poland, Russia, and
others. Each country developed its system of training camps, competitions, analysis,
evaluations, control, and monitoring of sports training. However, after World War II,
these styles have been mixed and the coaches from each country added different
elements from their knowledge and experiences, specifically aimed to improve
individual boxer’s skills and preparations.
European coaches work to develop the boxer’s technical and tactical skills based
on the individual boxer’s physiological and physical skills as well as the psychological
preparation level. The boxer executes a series of short and dynamic punches with good
leg movements and combinations of punches after their defense actions. (To learn more
about European training systems see the Suggested Reading, “AIBA Coaches Manual”)

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INDIVIDUALIZATION
When a boxer enters into an advanced/elite level, most coaches start to create an
individualized training session for a boxer. Individualization of training allows the
boxer to overcome any strengths and weaknesses and to develop boxer’s abilities. The
individualization training plan must be developed on yearly bases, modified and
upgraded frequently, intensity and workload shall be based on the improvement of the
boxer’s level.
Purpose of Individualization Training

 Increase learning and understanding of the skills
 Improve general and specific physical, technical and tactical preparation
 Improve psychological preparation
 Increase the level of preparation according to the competition calendar
Individualization of Training for Young Boxers
When individualizing training program for junior and youth boxers, the coach must take
into consideration the following:
Natural Characteristics and Growth of Boxers

 Know and understand the physical and motor limitation of the age being coached
 Understand the general sequence of development found in junior and youth boxers
 Know and understand the developmental stages of junior and youth boxers and how they
relate to

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 sports as either limits or prerequisites to performance
Experience Appropriate to the Development

 Prepare seasonal objectives that reflect the physical and motor development of boxers
 Select specific skills and activities that allow boxers of various levels to experience success
 Use a variety of activities to help boxer of various level of ability to develop specific skills
Analysis of Performance Related to the Development
 Understand how the developmental level of boxers determines their performances
 Establish performance goals that reflect the developmental levels of the boxer
 Prepare season-end evaluation that reflects the boxer’s progress relative to their
developmental level
Identification and Utilization of Methods for Development, Training, and Conditioning

 Know the appropriate level of conditioning for a boxer of the age being coached
 Be aware of appropriate levels of training/conditioning needs based on the age and
development level
 Recognize the activities that provide the basic level of conditioning
 Distinguish between the beginning and advanced levels of training and conditioning
 Sometimes too many objectives are defined for training plan then teach and train for
exposure rather than mastery of each skill
 Distribute practice across several objectives. Then devote sufficient time to each objective so
that a
 meaningful learning and mastery of skills can occur

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Analysis of the Boxer’s Interest and Abilities to Boxing

 Help the boxer arrive at a realistic assessment of their abilities
 Have a sense of boxing’s over-all state so the boxer can be made aware of
opportunities and benefit available to them from participation
Control and Monitoring of Training
Control and monitoring of training is an integral part of the whole training process.
Without control and monitoring stages, both the coach and the boxer cannot improve with
their performance. Control is an evaluation of the training programs and its result on
boxers. Control of training can be managed through different assessments and measure
the boxer’s boxing-related skills level after the training programs.
The coach will be able to evaluate the improvement of the boxer’s skills based on the
result of the control of training and modify the training program according to the
boxer’s status leaned in the controlling process.
Monitoring of training is one of the daily activities of the coach. The coach will monitor
a boxer’s performance in every training session and will record in the coach’s diary. A
coach will use the accumulative record of the boxer’s training performance and utilize it
in the control process of training. The coach can also recommend a boxer to have his/her
diary to record the performance and monitor the training progress.
To Monitor the Training Effectively, A Coach Must:

 Set the guideline and standard measure for all-boxing related performances
 Analyze a boxer’s ability to follow instructions by the coach

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 Analyze a boxer’s weakness areas in all-boxing related aspects

 Communicate with a boxer about the performance
 Record continuously, even outside of the gym activities
After conducting a control process, the coach must analyze the training plan, the
workload level, the boxer’s adaptation ability of the training tasks, and the assessment
result. With the conclusion drawn from the analysis, the coach must make an
appropriate correction to the training plans
Importantly, the control and monitoring process is the continuous process that must be
conducted throughout the boxer’s career in the ring. This is not one time or frequent
activity and must be done daily and continuously.

1. How long do boxers train before the first fight?
2. How many days rest before a fight?
3. What is the meaning of training and development?
4. What is in a training plan?
5. How do you develop a training plan?
Summary
A training plan is a detailed document that guides the planning and delivery of
instruction. Whether training people one-on-one or in groups, in person or online, a well-

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developed training plan allows you to prepare for and deliver thorough and effective classes. A
training program allows you to strengthen those skills that each employee needs to improve.
Training Plan Development A one year training plan is developed to forecast and prepare the
training schedule based on the boxer’s target competition. The purpose of a training plan is to
enable coaches to plan for the upcoming training and competitions.
Each cycle consists of six (6) periods, Pre-Conditioning, General Conditioning, Specific
Conditioning, Pre-Competition, Competition, and Rest. In each period, the boxer trains with
different training goals and objectives to prepare for each competition at the end of the cycle and
Target competition toward the end of the 1-year plan. The number of training sessions and
training hours can be adjusted accordingly by the coach, however, it is not recommended to train
more than three hours in one training session and three sessions per day.
The training goal of the general conditioning period is the raise and enhancement and
development of boxer’s cardiovascular training level and strength training level. The duration of
the general conditioning period in a training cycle is the same as the pre-conditioning period and
it is one to three weeks depending on the competition calendar and the boxer’s preparation level.
Long distances running training exercises in the previous two training periods are
replaced with interval running programs and strength training are enhanced by the development
of individualized weightlifting program, such individualization will allow strengthening specific
muscle groups that need and must be developed. The competition period that starts and ends with
the tournament or competition schedule. During this period, the coach shall program a training
plan with low-intensity exercises that will allow boxers to stay loose and warmed-up for the
upcoming bouts in the competition schedule.

Discuss the developmental learning of training plan development. Explain your answer.

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Reference
 Co-authored by: wikiHow Staff (April 12, 2020)., How to Develop a Training Plan
https://www.wikihow.com/Develop-a-Training-Plan#:~:text=This%20article%20has
%20been%20viewed,deliver%20thorough%20and%20effective%20classes.
of Directors., Best Practice Training Manual
Module XI: Boxing

Lesson I: The Competition
Introduction
Boxing is a combat sport in which two people, usually wearing protective gloves, throw
punches at each other for a predetermined amount of time in a boxing ring. Amateur boxing is
both an Olympic and Commonwealth Games sport and is a standard fixture in most international
games it also has its own World Championships.
A winner can be resolved before the completion of the rounds when a referee deems an
opponent incapable of continuing, disqualification of an opponent, or resignation of an opponent.
When the fight reaches the end of its final round with both opponents still standing, the judges'
scorecards determine the victor. If both fighters gain equal scores from the judges, professional
bouts are considered a draw. In Olympic boxing, because a winner must be declared, judges
award the contest to one fighter on technical criteria.
While humans have fought in hand-to-hand combat since the dawn of human history, the
earliest evidence of fist-fighting sporting contests dates back to the ancient Near East in the 3rd
and 2nd millennia BC. The earliest evidence of boxing rules dates back to Ancient Greece,
where boxing was established as an Olympic game in 688 BC.[2] Boxing evolved from 16th-

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and 18th-century prizefights, largely in Great Britain, to the forerunner of modern boxing in the
mid-19th century with the 1867 introduction of the Marquess of Queensberry Rules.
Objectives
1. Understand the purpose of competition and the role of the sport.
2. Identify the competition uniform, protector, and purpose for an individual.
3. Analyze after the competition what steps and strategies to do by an athlete.
4. Illustrate the experience of the boxer for duration and number of rounds and the ring types.
Reading
Professional boxing, or prizefighting, is regulated, sanctioned boxing. Professional
boxing bouts are fought for a purse that is divided between the boxers as determined by the
contract. Most professional bouts are supervised by a regulatory authority to guarantee the
fighters' safety. Most high-profile bouts obtain the endorsement of a sanctioning body, which
awards championship belts, establishes rules, and assigns its judges and referee.
In contrast with amateur boxing, professional bouts are typically much longer and can
last up to twelve rounds, though less significant fights can be as short as four rounds. Protective
headgear is not permitted, and boxers are generally allowed to take substantial punishment
before a fight is halted. Professional boxing has enjoyed a much higher profile than amateur
boxing throughout the 20th century and beyond. In Cuba professional boxing is banned (as of
2020). So was also the case in Sweden between 1970 and 2007, and Norway between 1981 and
2014.
Before the Competition

(Adapted from AIBA and USA Boxing Competition and/ or Technical Rules)

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When the boxer is ready to enter a competition:

● Register the boxer with USA Boxing
● The boxer’s training program should be adjusted to the competition schedule
● The coach must check the bodyweight of boxer
● It is suggested that the coach be in communication with the host
club/matchmaker with boxer’s information; age/category, gender,
weight, experience
● Also, the coach should make sure that the boxer has all the necessary
competition equipment that may include:
● Registration and/or USA Boxing passbook
● Uniform (Vests and Trunks)
● Boxing Boots and Socks
● Cup protector (Men) and Breast protector (Women)
● Mouthpiece
● Clean Towels, Clear Personal Water Bottle
● Tracksuit and Equipment Bag
● Hand-wraps (Tape)
● Headgear
Registration and Documents

According to the USA Boxing Technical and Competition Rules, the
boxer must possess the following documents, to participate in any of
USA Boxing Approved Events:
 a valid up-to-date Boxer’s USA Boxing approved Competition Record
Book and registration with the LBC in which they reside
 As of July 1, 2014, all boxers must have an initial annual medical exam
by a qualified/licensed Medical Doctor (MD) or Doctor of Osteopathy
(DO) and recorded in the boxer’s Competition Record Book, signed by
the examining doctor (see Appendix of USA Boxing Technical Rules
for medical exam form)
 Release to Compete with Braces Form, if applicable

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Competition Uniform and Protector

 Boxers must box in light boots or shoes (without spikes or heels), socks (not to be
worn higher than knee length).
 Women Boxers have the option of wearing a skirt instead of shorts.
 The length of the shorts must not be shorter than mid-thigh, cannot cover the knee
and must not be worn above the beltline.
 The beltline of any shorts or skirt must be indicated by contrasting color and by using a 2-
1/4”
– 4” wide elastic waistband (the beltline is an imaginary line from the navel to the top of
the hips).
 Boxers will not be allowed to have tape, in any form, on their uniform.
 For all Women competitions, a breast protector and a pubic protector may be worn
 Women’s breast protectors must be constructed to protect the soft tissue of the breast
up to the point that the breast protrusion merges with the chest wall. Breast protectors
may not shield any other target area of the body except the protrusion of the breast.
Right, and left breast protectors, if connected, must be done so by a thin material that
does not protect the breastbone. Normal “bra straps” are permitted to hold the
protectors in place. Breast protectors must have no metal parts except at the fastening
site at the back of the Boxer.
Competition Uniform and Protector (Cont’d)
Protector
 For all Men’s competitions, a cup protector must be worn by the Boxers during all
Bouts and a jock-strap may additionally be worn. The cup protector must not cover
any part of the target area.
Mouthpiece
 Must be worn by Boxers during all Bouts.
 No red or partially red-colored mouthpieces may be worn.
Medical Examination
● At the time scheduled for the Weigh-In, Boxers must be considered as fit to
compete, as outlined in the USA Boxing Medical Handbook.
● At the Medical Examination and Weigh-In, and up-to-date Boxer’s USA Boxing

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Competition Record Book with correct information must be presented by the

Boxer. If a Boxer’s Competition Record Book is not presented by the Boxer at the
Medical Examination and Weigh-In, this Boxer will not be allowed to compete.
● Before the Medical Examination:
o Every Woman Boxer aged 18 (eighteen) or older must sign a declaration
provided by the Medical Jury certifying that she is not pregnant at that time.
o Every Girl Boxer aged under 18 (eighteen) at the start of the relevant competition
must provide a declaration signed by:
 Herself
 and by one of her parents/legal caretaker certifying that she is not pregnant at
that time.
● Girls and Women Boxers who fail to sign/ provide a declaration of non-pregnancy
will not be allowed to participate in the competition.
Weigh-In
● Boxers must be clean-shaved before all Medical Examinations. Beards and
mustaches will not be allowed. No type of body piercing and nobody accessories
will be permitted to be worn during a Bout.
● Scale - The weight is the one shown on the scale, the body is naked except for a
swimming suit or underwear. When necessary, the Boxer may take off the
underwear.
● The Weigh-In must be conducted by Officials of the same gender.
● No Weigh-in shall last more than two (2) hours
During the competition
On the day of the bout, the coach must ensure that boxers attend the Medical
Examination and Daily Weigh-In. The coach should also make sure that
boxer has all the personal equipment, including both red and blue vests and
trunks, in case of changes of corners before the bout.
It is beneficial for the boxer to arrive at the competition venue at least an

hour before he/she is due to the box. Upon the arrival at the competition
venue, the coach must ensure the day’s competition schedule is the same as

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his/her bout schedule. In some cases, the order of the competition can be
changed without notice. After confirming the day’s competition schedule,
the coach shall pick up the headgear, boxing gloves, and bandages from the
equipment check table, if it is available by the organizing committee.
Equipment picks up should be done at least 20-30 minutes before the bout.
Headgear
Headgear
● At all USA Boxing Approved Events, boxers must wear a headgear,
with the optional exception of the Elite Males categories. The headgear
should be of the same color as their corner.
Boxing Gloves
● At all boxing events, boxers must wear boxing gloves that are
manufactured by USA Boxing approved licensees. Boxing gloves should
be of the same color as their corner. Boxers are not allowed to wear
his/her gloves.
Bandages/Hand Wraps (from USA Boxing Competition Rules)

● All USA Boxing Bouts must be contested using bandages (gauze). If the event
organizer provides bandages, then those are the only bandages acceptable for said
competition.
● Specifications
o In all categories, the gauze bandage for each hand shall be a maximum of
49 feet length and 2 inches width of Gauze (to wrap the hand)
o with a maximum 16 feet length and 1 inch of surgical tape
o And no more than 0.25 inches wide, may be applied between the fingers.
o Gauze padding may be used to cover the knuckles at a maximum of 16 feet
length of 4 inches width of Gauze
o The use of any substance on the bandages is prohibited.
● Bandages shall be applied in the presence of and signed off directly on the

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bandage by an authorized Equipment Inspector(s).
Prohibited Objects
● Any objects other than the uniform, headgear, boxing gloves, boots,
hand-wraps, and mouthpiece are not allowed during the bout.
Prohibited objects also include anybody piercing and body
accessories, and cannot be worn during the bout.
Warm-Up
● Until the boxer reaches the elite level, the coach should stay with the
boxer and help the boxer to get warmed up properly, before the bout.
The coach must ensure the on-going progress of the competition, and
conduct warm-up activities accordingly. Some of the warm-up
activities before the bout may include:
o Stretching
o Gymnastic Exercises
o Shadow Boxing
o Trainer Pads
During the Bout
As mentioned in Chapter 1, when the coach enters into the Field of Play
(FOP) with the boxer, he/she will be referred to as the Second. Second,
he/she should sit by the assigned corner of the ring, monitor the boxer’s
performance, and assist the boxer between the rounds.
The Second should monitor the progress of the bout. Seconds are allowed to
possess the towel and if he/she believes that the boxer is unfit to box, unable
to continue, or getting punished by the opponent boxer, he/she shall retire the
boxer by throwing a towel into the ring. However, the Second shall not retire
the boxer while the referee is conducting a count.
When the bell rings that indicate the end of the round, the Second is
allowed to come up to the platform and one of the three Seconds can enter
the ring to assist the boxer, one can mount the apron, and one must remain
on the floor. Assisting the boxer between the rounds may include:

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● Have the boxer to sit or stand in the corner to take deep breaths
● Check the boxer’s condition and ensure he/she is fit to box in the next round
● Advise with tactics in a short, clear, and understandable manner
● Provide encouragement
● Provide a good recovery, such as supply water, place an ice pack on the
back of the neck, and generate a breeze with the towel to lower the body
temperature.
Before the start of the next round, the Seconds must step away and shall not
remain on the platform. Also, before the round begins, everything (buckets,
sponges, towels, etc.) on the platform must be removed.
Walk-Over
In any case of walk-over, a boxer has to be in the ring fully attired for boxing.
After the Bout

At the end of the final round, the coach shall take off the gloves, headgear,
and mouthpiece of the boxer. Appreciate and recognize the boxer for his/her
effort.
Hand Shake
After the bout’s decision has been indicated by the referee, the boxers may
walk to the opponent’s corner and the Second shall shake hands with the
opponent boxers as a sign of sportsmanship and friendly rivalry under the
Rules of boxing.
Exiting the FOP

Before leaving the FOP, the boxer shall be examined by the doctor and pick
up the record book Despite the result of the bout, the Coach should wait for
several hours or until the next day to evaluate and discuss the performance
with the boxer. The coach should focus more on the boxer’s health and
appearance at this point than the performance and the result.
AFTER THE COMPETITION

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As a coach, he/she needs to create a positive atmosphere around the gym

and in training sessions. Also, a coach needs to focus on the boxer’s
emotions more than his/her own. If the boxer is disappointed with the
competition result, stay with the boxer and make sure that the boxer is
keeping his/her emotions controlled and does not harm or create a negative
atmosphere around the gym and during the training sessions. Try to
encourage the boxer and prepare for the evaluation of his/her competition
performance.
Analysis of bouts should be done without considering the boxer’s emotion

when the boxer’s emotion is considered, the coach may not be able to point
out certain things that boxer has done wrong. When analyzing the bouts
with boxers, pay special attention to:
● What were the techniques and skills that were used the most?
● What were the tactics used and how did boxer implement them?
● What were the defensive skills used during the opponent’s attacks?
● What was the reason for the result of the bout?
RULES AND REGULATIONS
Below is a summary of the Rules and Regulations to be used as an introduction

for the Grassroots coach. For a complete list of rules and regulations please read both
USA Boxing Technical Rules and USA Boxing Competition Rules.
Classification of Boxers
Age Classification
● The age of a boxer is determined using his/her year of birth
● Men and Women Boxers between the ages of 19 to 40 are categorized as Elite and
Senior Boxers. Boxers 35 to 40 may complete in the optional Master's category,
which must be chosen upon registration with USA Boxing.
● Youth Boxers are between 17 to 18 years old
● Junior Boxers are between 15 to 16 years old

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● Prep Boxers have three (3) categories and are between 8 to 14 years old. Two boxers
matched must not be more than two (2) years apart and neither may be over 14 years
old.
o The three (3) age divisions for prep boxers are as follows:
 Bantam Division: 8, 9 and 10 years old at LBC club/tournament
level
 Pee-Wee Division (local) 8-year-olds can only box 8-
and 9-year old’s at LBC club events.
 Bantam Division, ages 11-12 years.
 Intermediate Division, ages 13-14 years
Weight Classification
 For Elite and Senior Men and Youth Boxers (Boys), ten (10) Weight Categories
as follows: 108 lbs., 114 lbs., 123 lbs., 132 lbs., 141 lbs., 152 lbs., 165 lbs., 178
lbs., 201 lbs., 201+ lbs.
 For Elite Women and Youth Boxers (Girls), ten (10) Weight Categories as
follows: 106 lbs., 112 lbs., 119 lbs., 125 lbs., 132 lbs., 141 lbs., 152 lbs., 165 lbs.,
178 lbs., 178+ lbs.
 For Elite Women, three (3) Weight Categories for the Olympic Games 2 as follow:
106 to 112 lbs., 125 to 132 lbs., 152 to 165 lbs.
 For Junior Boxers (Boys and Girls), thirteen (13) Weight Categories as follows:
101 lbs., 106 lbs., 110 lbs., 114 lbs., 119 lbs., 125 lbs., 132 lbs., 138 lbs., 145 lbs.,
154 lbs., 165 lbs., 176 lbs. and 176+ lbs.
 For any USA Boxing competition, the event organizer may contest additional
weight categories less than the lowest weight category above. Weight categories
must be in five (5) pound increments.
 For Prep Boxers (Boys and Girls)
o Pee-Wee Division, ages 8, 9 and 10 years
Weights: Any beginning weight, with five-pound increments.
o Bantam Division, ages 11-12 years
 Weights: 60, 65, 70, 75, 80, 85, 90, 95, 101, 106, 110, 114, 119, 125, 132, 138,
145 lbs.

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o Intermediate Division, ages 13-14 years

 Weights: 70, 75, 80, 85, 90, 95, 101, 106, 110, 114, 119, 125, 132, 138, 145, 154,
165, 176, 176+ lbs. For any USA Boxing competition, the event organizer may
contest additional weight categories less than the lowest weight category above.
Weight categories must be in five (5) pound increments
Experience of Boxer
Men and Women Boxers between the ages of 19 to 40 are categorized as Elite and Senior
Boxers.
 Men
o Novice Boxers have zero (0) to ten (10) Bouts; at five (5) bouts a Boxer may
elect to enter the Open Senior Division, however, once the Boxer declares to
be in the Open Senior Division, he cannot return to the Novice Division.
o With eleven (11) Bouts must be a Senior Boxer
o With twenty-one (21) or more Bouts can elect to compete in the Elite Division
 Women
o With zero (0) to ten (10), Bouts will be a Novice Boxer
o With six (6) or more Bouts can elect to be an Elite Boxer
 Youth Boxers are Boys and Girls Boxers between the ages of 17 to 18.
o A Novice Boxer will have zero (0) to ten (10) Bouts and may elect to compete
in the Youth Division after six (6) or more bouts
 Junior Boxers are Boys and Girls Boxers between the ages of 15 to 16
o A Novice Junior Boxer will have zero (0) to ten (10) Bouts and may elect to
compete in the Junior Division after six (6) or more bouts
 Advancing Tournaments
 Junior and Youth division Boxers must have a minimum of 5 bouts to enter an
advancing USA Boxing competition, not including a walkover Bouts. All Bouts must
be scored.
Eligibility of Boxers (Nationality)

 Any Boxer participating in USA Boxing advancing Competitions must be a citizen of
the United States of America either through birth or naturalization.
 Any Boxer participating in USA Boxing non-advancing competitions may be of any

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nationality.
 Incarcerated athletes/Inmates are not authorized to register or participate in USA Boxing.
EVENT
Club Non- Advancing Advancing Box-offs
Athlete Show Advancing Tournament Tournament leading to
Tournament not leading to leading to international
international international competition
competition competition
U.S. Citizen Yes Yes Yes Yes Yes

Permanent
Resident Yes Yes Yes No No
Refugee Status Yes Yes No No No

Non-Resident Yes Yes No No No
Incarcerated No No No No No
Foreign Athlete Yes Yes No No No
No. of
Division Length of Rounds Length of Rest
Rounds
Elite, Senior & Youth Male
3 3.0 minutes 1 minute
Boxers
Elite & Youth Female Boxers 4 2.0 minutes 1 minute
Masters 3 1.0-2.0 minutes 1 minute
Novice 3 2.0 minutes 1 minute
Junior 3 2.0 minutes 1 minute
Prep - Intermediate 3 1.5 minutes 1 minute
Prep - Bantam 3 1.0 minutes 1 minute

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Prep – Pee-Wee 3 1.0 minutes 1 minute

Duration and Number of Rounds
Scorecards based on a “Ten Point Must-System” may be used for all USA Boxing
Competitions and may elect to have three (3) or five (5) judges seated randomly at
selected positions on three (3) sides of the ring (see FOP). The decision will either be a
unanimous decision or a split decision. The two (2) boxers will be “judged” by the
ringside judges based on the following five (5) equally weighted criteria:
 Number of quality blows on the target area
 Domination of the Bout
 Competitiveness
 Technique and tactics of superiority
 Infringement of the rules
The Judges must apply the following criteria to score each round:
 10 vs. 9 – Close round
 10 vs. 8 – Clear winner
 10 vs. 7 – Total dominance
 10 vs. 6 – Overmatched
The Fouls
 Hitting below the belt, holding, tripping, kicking, and butting with foot or knee;
 Hits or blows with head, shoulder, forearm, elbow, throttling of the opponent,
and pressing with arm or elbow in opponent’s face, pressing the head of the
opponent back over the ropes;
 Hitting with an open glove, the inside of the glove, wrist or side of the hand;
 Hits landing on the back of the opponent, and especially any blow on the back
of the neck or head and kidney punch;
 Pivot blows i.e. backhand;
 Attack while holding the ropes or making any unfair use of the ropes;
 Lying on, wrestling and throwing in the clinch;
 An attack on an opponent who is down or who is in the act of rising;
 Holding and hitting or pulling and hitting;
 Holding or locking, on the opponent’s arm or head, or pushing an arm

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underneath the arm of the opponent;

 Ducking below the belt of the opponent;
 Completely passive defense through double cover and intentionally falling,
running, or turning the back to avoid a blow;
 Speaking;
 Not stepping back when ordered to break;
 Attempting to strike opponent immediately after the Referee has ordered “break”
and before taking a step back;
 Assaulting or behaving aggressively towards a Referee at any time;
 Spitting out the mouthpiece intentionally without receiving a correct punch will
cause the Boxer to receive a mandatory warning;
 If the mouthpiece falls out after the Boxer has received a correct punch, and if
this happens for the third time, the Boxer will receive a mandatory warning;
 Keeping the advanced hand straight to obstruct the opponent’s vision;
 Biting an opponent;
 Faking/simulating i.e. faking/simulating injury.
The Decisions
● Win on points – WP
● Win by Technical Knockout – TKO
o By retirement (by coach/towel, or boxer); boxer is taking excessive
punishment and/or outclassed; by ringside doctor’s advice
● Win by Technical Knockout Injury – TKO-I
● Win by Disqualification – DQ
o Fouls, unsportsmanlike behavior, etc
● Win by Knockout – KO
o Boxer fails to resume boxing before the count of ten (10)
o If there is a double KO then both boxers lose by KO
● Win by Walkover – WO
● When opposing boxer fails to appear in the ring for competition
Headgear (from USA Boxing Competition Rules)

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● Headgear shall have the USA Boxing or AIBA label

● In all USA Boxing National Competitions, including Affiliated Organizations
National tournaments, only approved open-faced competition headgear will be
permitted, and each boxer must wear a red or blue headgear, as per their respective
corner, as provided by the event organizer (the boxer will not wear their headgear)
● Boxers must put on their headgear only after entering the ring, and remove the
headgear immediately after the bout is over and the decision announced
● No training headgear will be allowed in any USA Boxing Competition
● For all Competitions, it is mandatory for Boxers with long hair to use a cap or
hair net under their headgear. Hair cannot extend outside the headgear
● In USA Boxing Elite Men Competitions, headgear is no longer allowed.
o For LBC and regional competitions, the event organizer may choose to
have Boxers compete with or without headgear
o No Bout shall take place with one Boxer competing with headgear and
one Boxer competing without headgear.
● Mandatory headgear for all other USA Boxing Competitions (Senior Men’s
Competitions, Women’s Competitions, Youth and Junior Competitions)
Bandages/Hand Wraps (from USA Boxing Competition Rules)

● All USA Boxing Bouts must be contested using bandages (gauze). If the
event organizer provides bandages, then those are the only bandages
acceptable for said competition.
● Specifications
 In all categories, the gauze bandage for each hand shall be a

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maximum of 49 feet length and 2 inches width of Gauze (to wrap the
hand) and a maximum of 16 feet length of 4 inches width of Gauze (to
pad the knuckle)
 with a maximum 16 feet length and 1 inch of surgical tape
 And no more than 0.25 inches wide, may be applied between the fingers.
 Gauze padding may be used to cover the knuckles.
 The use of any substance on the bandages is prohibited.
 Bandages shall be applied in the presence of and signed off directly
on the bandage by an authorized Equipment Inspector(s).
● Field of Play (FOP) (from USA Boxing Competition Rules)

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NOTE: there are five (5) judges (1, 2, 3, 4, 5) on three (3) sides of the ring, with the
announcer, supervisor, referees’ evaluator, and medical jury on the fourth (4 th) side of
the ring.

1. How do you participate in a boxing competition?
2. What is the best age to start boxing?
3. Why you need to apply the training strategies in the competition.
4. What is the purpose of the competitive strategy?

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5. Explain the importance of the word competition in the sport of boxing.
Summary
While humans have fought in hand-to-hand combat since the dawn of human history, the
earliest evidence of fist-fighting sporting contests dates back to the ancient Near East in the 3rd
and 2nd millennia BC. The earliest evidence of boxing rules dates back to Ancient Greece,
where boxing was established as an Olympic game in 688 BC.
Boxing evolved from 16th- and 18th-century prizefights, largely in Great Britain, to the
forerunner of modern boxing in the mid-19th century with the 1867 introduction of the Marquess
of Queensberry Rules. Professional boxing, or prizefighting, is regulated, sanctioned boxing.
In contrast with amateur boxing, professional bouts are typically much longer and can
last up to twelve rounds, though less significant fights can be as short as four rounds. On the day
of the bout, the coach must ensure that boxers attend the Medical Examination and Daily Weigh-
In.
Upon the arrival at the competition venue, the coach must ensure the day’s competition
schedule is the same as his/her bout schedule. If the boxer is disappointed with the competition
result, stay with the boxer and make sure that the boxer is keeping his/her emotions controlled
and does not harm or create a negative atmosphere around the gym and during the training
sessions.

Discuss what is the cause if the strategy of the competition will not apply. Explain your
answer.
Reference

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 Lynette Smith, USA Boxing Asst. Executive Director., DJ Walton, USA Boxing Board f
Directors., Best Practice Training Manual -
 Michael Poliakoff. "Encyclopædia Britannica entry for Boxing". Britannica.com.
Retrieved 18 May 2013.https://en.wikipedia.org/wiki/Boxing#:~:text=Boxing%20is%20a
%20combat%20sport,has%20its%20own%20World%20Championships.
Module XII: Boxing

Lesson I: The Sport and The Art of Boxing
Introduction
Boxing also is known as the art of self-defense or pugilism (fistfight), is one of the most
popular sports today. Boxing is a sport that involves two athletes fighting each other, trying to
punch their opponent with padded gloves on their fists. Fights usually last three to twelve rounds,
with each round usually lasting three minutes.
Ultimately, art-making, like boxing, is an individual sport. One of Basquiat's heroes Joe
Louis finished his life in financial ruin, mental deterioration, and drug addiction. Basquiat fought

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his demons, dying of a heroin overdose at the age of 27. The initial artwork in this survey
presents a boxer with his gloves in the air, perhaps in a moment of triumph. Upraised arms,
however, also present a moment of vulnerability, even surrender.
Boxing as a sport requires a high level of athletic prowess: strength, speed, agility, hand-
eye coordination, endurance, nerve, and power, just to name several required
attributes. Boxing as a fitness activity enables the average person to hone those same athletic
skills, all without having to take a punch.
Objectives
1. Understand the art of boxing and what causes of this sport.
2. Appreciate the development of arts in the boxing competition.
3. Describe the masterpiece of art in boxing and the Metropolitan Museum of Art.
4. Identify the purpose of the masterpiece and the importance of this art for boxing.
Reading
THE SPORT AND THE ART OF BOXING
Boxing reaches across all demographics because it is both a sport and an “art.”
We are all familiar with the competitive, “sporting” aspect of boxing and, indeed, it is the
very reason for the existence of USA Boxing. However, boxing is far more than that.
Boxing is one of the original martial arts and people have been training in it since the
beginning of Man. Western Boxing is the latest cultural evolution of something that
began when man first made a fist and figured out how best to use it.
While boxing as a sport receives the most attention, the population of this group

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is limited. Boxing as an art has no such restriction and can appeal to anyone in any age
group. Besides the obvious fitness benefits, boxing offers a person an activity in which
they can learn and grow for their entire lives. It also creates knowledgeable fans who will
support sports boxing. Boxing is universal.
The difference between a sport and an art, in this case, is simple. Sports have
competitions and focus on the tangible success of a win. Success in art is more nebulous.
It only comes down to intention. The techniques in both are the same. The training
methods are the same. The major difference would be that in sports, the concentration is
on performance and athletic ability. In art, personal growth through a deeper
understanding of themselves and boxing is the goal. What that means in concrete terms is
that the competitor must do his road work and athletic exercises while the recreational
boxer can be more relaxed. In the sport of boxing, much more goes into it than just
learning how to fight.
There’s weight management, competition strategies, strength, and conditioning
training. The art of boxing is what keeps us interested long after we have stopped
competing in the ring ourselves. As coaches, our understanding of the art of boxing is
what we try to pass on to our athletes for their success. Both sport and art can support
each other. Sports boxing keeps the art honest and art elevates what we do beyond mere
athletic activity.
The Arts

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A pacifist at heart, I tend to shy away from violent sports: mixed martial arts is a
complete turnoff for me and boxing ranks only slightly higher. And knowing that with each blow
a man's mind is made less capable, even American football bothers me. I can't stand to watch
humans attempt to destroy each other for sport. So why am I even bothering with writing about
the Art of Boxing? For one, I thought approaching the sport through an artistic path would help
me learn to appreciate one of humanity's oldest sports (so far, no dice).

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Also, the amount of art with boxing themes is finite there is a lot of work out there, for
sure, but the scope is much more narrow than studying, say, themes with religion, war, fashion,
etc. In short: The Art of Boxing is a manageable challenge. When I started this series, I certainly
didn't expect to be blown away by any work of art related to boxing, let alone a bronze statue

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over 2,000 years old. But it happened. The Boxer at Rest, an exceptional bronze statue most
likely from the late fourth century BCE to the second century BCE, was on display at
the Metropolitan Museum of Art June 1 - July 15, 2013. This weary pugilist I can't resist
knocked me out.

The Boxer at Rest is depicted sitting on a boulder, having just finished about. Something
makes him turn his head an adoring fan, perhaps, calling his name. Nearly naked, the boxer
wears only gloves and a type of athletic jock that was both protective and decorative.
A remarkable photograph accompanying the exhibition shows the boxer as it was found. Buried
sans boulder or pedestal, the boxer rests on his rump and waits.
According to the literature provided by The Met, "the Boxer at Rest was excavated in
Rome in 1885 on the south slope of the Quirinal Hill near the ancient Baths of Constantine,
where it was probably displayed. The statue was intentionally buried in late antiquity, possibly to
preserve it against the barbarian invasions that ravaged Rome in the fifth century AD."

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The details make this artwork a masterpiece. Just look at all of the many various wounds
to his beaten head. The artist used copper inlays to indicate blood, which you can see on his
forehead, nose, cheeks, ear, and lips. His nose has been broken. The ear is cauliflower (see top
image for a better view) and his lips are cracked (the bottom one swollen). This athlete has just
completed a match.
A close-up of the boxer's gloves, which are just straps of wound leather. The detail is
stunning. Again, copper inlays indicate drawn blood. "A boxer's victory is gained in blood," said
one ancient observer. For a wonderfully deep breakdown of the evolution of boxing gloves in the
ancient world, check out this article in the Journal of Combative Sport.

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The boxer, even at rest, is tense. The man is a lean, mean, punching machine. You can
practically see his core expand and contract as he attempts to catch his breath. It could very well
be that the Boxer at Rest was a lucky talisman for boxers entering the ring. Here we can see the
top of his foot and his toes are worn, likely from frequent touching.

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Dazed and confused after having spent so much time with the Boxer at Rest, I headed
deep into the bowels of The Met to take in some unrelated art. Or so I thought. Around one
random corner I came across a small statue with a very similar pose:

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This piece was inspired by Abraham Lincoln's Emancipation Proclamation. Like

the Boxer at Rest, The Freedman is nearly nude and extremely muscular. The broken shackles
are even similar, at least at the wrists, to the boxer's gloves. Above all, what is obvious is that
classic pose is a classic pose, be it a boxer from ancient Rome or 1860s America.


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1. What is the art of boxing called?
2. How can you explain that boxing is part of art?
3. Why boxing also known as the art of self-defense or pugilism (fistfight), is one of the
most popular sports today.
4. Explain the arts of boxing
5. Discuss the importance of art masterpieces in boxing.
Summary
Boxing reaches across all demographics because it is both a sport and an “art.” We are all
familiar with the competitive, “sporting” aspect of boxing and, indeed, it is the very reason for
the existence of USA Boxing. While boxing as a sport receives the most attention, the
population of this group is limited. The difference between a sport and an art, in this case, is
simple. Boxing also is known as the art of self-defense or pugilism (fistfight), is one of the most
popular sports today. Boxing as a sport requires a high level of athletic prowess: strength, speed,
agility, hand-eye coordination, endurance, nerve, and power, just to name several required
attributes.
A pacifist at heart, I tend to shy away from violent sports: mixed martial arts is a
complete turnoff for me and boxing ranks only slightly higher. Also, the amount of art with
boxing themes is finite there is a lot of work out there, for sure, but the scope is much narrower
than studying, say, themes with religion, war, fashion, etc. According to the literature provided
by The Met, "the Boxer at Rest was excavated in Rome in 1885 on the south slope of the
Quirinal Hill near the ancient Baths of Constantine, where it was probably displayed. The artist
used copper inlays to indicate blood, which you can see on his forehead, nose, cheeks, ear, and
lips. A close-up of the boxer's gloves, which are just straps of wound leather. The boxer, even at

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rest, is tense. It could very well be that the Boxer at Rest was a lucky talisman for boxers
entering the ring.

Discuss the importance of art in boxing and why is it important. Explain your answer.
Reference
of Directors https://d36m266ykvepgv.cloudfront.net/uploads/media/lYivrDbNV6/o/usab-
gtf-trainingmanual-v-01-1.pdf
 By Shaun Randol. The Art of Boxing: The Masterpiece https://www.themantle.com/arts-
and-culture/art-boxing-masterpiece
 By Shaun Randol. The Art of Boxing: Jean-Michael Basquiat
https://www.themantle.com/arts-and-culture/art-boxing-jean-michel-basquiat
Module XIII: PE 3 DUAL SPORTS

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Lesson I: BRIEF HISTORY, NATURE, AND SAFETY ETIQUETTE
Introduction
A great sport for fitness, badminton is excellent for people of all ages and provides a
great choice for those wanting to give a new racket sport a go. Find out all about badminton and
why you should start playing. Sports boost your self-confidence. The regular exercise that comes
with playing sports can boost your confidence and improve your self-esteem. As your strength,
skills, and stamina increase through playing sports, your self-image will improve as well. Sports
have this amazing, unique way of making a positive impact on society. Whether it's helping
children, communities, or even nations, sports make a difference daily.
Objectives
1. Discuss the brief history of the game.
2. Indicate the importance of safety etiquette.
3. Compare the care of equipment/facilities.
4. Contrast the basic rules of basketball.
5. Illustrate the size of the court.
Pretest

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________1. A long history with records going back to ancient China when they played with
wooden paddles and a shuttlecock.
A. Backhand
B. Badminton
C. Birdie
D. Drive
________2. A shot used to drive your opponent away from the net or to slow the game.
A. Backhand
B. Clear
C. Forehand
D. Zone Defense
________3. The object struck with the badminton racket also known as “birdie” or
“shuttlecock.”
A. Birdie
B. Drive
C. Drop shot
D. Fault
________4. An extension of the width of the court on both sides to be used in doubles play.
A. Alley
B. Fault
C. Net shot
D. Smash
________5. The object that flies over the net, officially known as a shuttlecock.

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A. Bird
B. Clear
C. Doubles
D. Double Hit
Reading
Apart from encouraging the development of fine and gross motor skills, agility,
endurance, and hand-eye coordination, as almost all sports do, dual sports combine physical
fitness with mental development. Badminton is officially the fastest of all racket sports. Players
can hit the shuttlecock at speeds of up to 180mph (288kph) toward their opponent. But it is not
just all about speed; a player can expect to run up to four miles (6.4km) around the court during a
match whilst having the agility to maintain energy-busting rallies. So, while stamina and agility
are important, certainly at a competitive level, anyone can play badminton and the sport is a
popular choice for people of all ages and fitness abilities.
History of badminton game
A badminton-like game was known in ancient Greece and Egypt - a game called
battledore and shuttlecock - in which two players hit a feathered shuttlecock back and forth with
tiny rackets. The game was played in India during the 18th Century, at which time it was called
"Poona”. In the 1860s it was adopted by British Army officers stationed in India. The officers
took the game back to England, where it became a success at a party given by the Duke of
Beaufort in 1873 at his estate called "Badminton" in Gloucestershire. A variation of Badminton
which has been developed only recently, Speed Badminton or Speed Minton, is played without a
net and is gaining popularity, especially in Germany

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Nature of the Game
Badminton is played as singles or doubles game with one or two players on aside. The
object of the game is to hit the shuttlecock or “bird” back and forth with a racket across a net five
feet high at its center. The bird should be hit with such speed and accuracy that the opponent is
unable to return the shot successfully. The game can either be fast or slow-paced, depending on
the skill level of the players.
Safety/Etiquette
1. Keep a firm grip on the racket.
2. Be careful not to hit your partner with the racket.
3. Stay in your court to avoid the possibility of collision with other players.
4. Stop play if other players enter your court.
5. Wait until there is a stop in the action to retrieve a bird from another court.
6. Be aware of the walls and the net posts.
7. Before play, agree on the boundaries and determine the first server.
8. Players call their lines; replay the point if in doubt.
9. Shake hands after the game/match.
Facilities/Equipment

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1. Rackets are fragile. Avoid striking the floor, wall, net, posts, or your partner. Also, avoid
flipping, throwing, or twirling rackets.
2. Shuttlecocks should be handled by the tips only. Birds caught in the net should be removed
carefully.
3. Each student is responsible for reporting any damaged rackets to the instructor.
4. Rackets are returned to the proper slot and birds to the basket at the end of each period.
General Rules/Regulations
1. Serving
a. The server must keep both feet in contact with the floor at the time of the serve.
b. The bird must be contacted below the waist.
c. The racket head must be below the server’s wrist.
d. The server should not serve until the receiver is ready; the opponent is deemed
ready if a return is attempted.
e. Partners of the server and receiver may stand anywhere on the court providing
they do not obstruct the opponent’s view.
f. A bird that touches the net on the serve and goes into the proper service court is
legal.
g. If the server misses the bird on the serve attempt, it still counts. In singles and
doubles, the service would go to the opponent.
2. Serving Order – Singles

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a. At the beginning of the game (0-0) and when the server’s score is even, the
service will begin from the right service court. When the server’s score is odd, the
service will be from the left service court.
b. If the server wins a rally, the server scores a point and will then serve again from
the alternate service court.
c. If the receiver wins a rally, the receiver scores a point and becomes the new
server. They serve from the appropriate service court – left if the score is odd and
right if it is even.
3. Serving Order - Doubles

a. A team will only have one player serve, per “service”.
b. At the beginning of the game and when the score is even (0,2,4,6, etc.) the server
serves from the right service court. When it is odd (1,3,5,7, etc.) the server serves
from the left service court.
c. If the serving side wins a rally, the serving side scores a point and the same server
serves again from the alternate service court.
d. If the receiving side wins a rally, the receiving side scores a point. The receiving
side becomes the new serving side.
e. The players do not change their respective service courts until they win a point
when their side is serving.
4. The winners of the first game serve first in the next game.
5. Birds falling on the lines are considered good.
6. During a rally, a bird that touches the net and goes over is in play.
7. A fault (violation of rules) occurs if:

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a. On the service, any part of the racket head is higher than the server’s wrist and
contact is made above the waist.
b. The service fails to cross the net or go into the proper service court.
c. The feet of the server and receiver are not in the proper courts at the time of
service.
d. The server hesitates or stops (feint/balk) the service motion or misses the bird.
e. The improper receiver returns the bird on the serve.
f. A bird hit into the net, under the net, against the wall or ceiling is out-of-bounds.
g. A player hits the bird before it crosses the net.
h. The bird touches a player or clothing.
i. The player touches the net while the bird is in play.
j. The bird is hit twice in succession by one/both partners.
k. The bird is held, caught, or carried on the racket when struck.
l. A player obstructs an opponent.
8. Let (a play allowed to be replayed)
a. The bird becomes caught in or on the net after passing over the net.
b. The bird hits the basketball supports or net.
c. The following situations occur before the next serve and if the offending side
wins the rally:
(i) The correct server serves from the wrong court.
(ii) The wrong server serves from either the correct/incorrect service court.
(iii) The correct receiver receives it in the wrong court.

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

1. What is the aim of badminton?
2. How is badminton scored?

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3. Why did badminton rules need to study?

4. The importance of safety etiquette before the game start.
5. Why is badminton a good sport?
Summary
Badminton is a racquet sport played by either two opposing players (singles) or two
opposing pairs (doubles), Players score points by striking a shuttlecock with their racquet so that
it passes over the net and lands in their opponents' half of the court. A rally ends once the
shuttlecock has struck the floor. In the mid-18 th century in British India, the game came to be
known as Poona.
The balls of wool referred to as ball badminton. In 1887, the sport was played in England
under the rules that prevailed in British India. The basic regulations were drawn up in 1887. In
1893, the Badminton Association of England published the first set of rules and they started the
All England Open Badminton Championships, the first badminton competition in the world, in
1899. Besides, The International Badminton Federation (IBF) known as Badminton World
Federation) was established in 1934. The BWF now governs international badminton and
develops the sport globally.
Besides, badminton rules restrict the design and size of racquets and shuttlecocks.
Badminton rules also provide for testing a shuttlecock for the correct speed. Each game is played
to 21 points and.at the start of the rally, the server and receiver stand in diagonally opposite
service courts. When the serving side loses a rally, the server immediately passes to their
opponent. In singles, the server stands in their right service court when their score is even, and in
her or his left service court when her or his score is odd.
In doubles, if the serving side wins a rally, the same player continues to serve. If the
opponents win the rally and their new score is even, the player in the right service court serves, if

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odd, the player in the left service court serves. At the start of a match, the shuttlecock is cast and
the side towards which the shuttlecock is pointing serves first. In subsequent games, the winners
of the previous game serve first. Besides, if a let is called, the rally is stopped and replayed with
no change to the score. Besides, the equipment’s of
Badminton racquets are lightweight, with top quality racquets weighing and the laws
limit the racquet size and shape. Badminton strings are thin, high performing strings. Thicker
strings are more durable. A shuttlecock is covered with thin leather or synthetic material.
Badminton shoes must be lightweight. There is more strategy to win in badminton players who
need to employ a wide variety of strokes in the right situations. These range from powerful
jumping smashes to delicate tumbling net returns.
Often rallies finish with a smash. Besides, deception is different strokes that look
identical and use slicing to deceive their opponents about the speed or direction of the stroke.
Both pairs will try to gain and maintain the attack, smashing downwards when possible. If a pair
is forced to lift or clear the shuttlecock, then they must defend, they will adopt a side-by-side
position in the rear midcourt.
Players generally smash to the middle ground. Singles tactics are based on forcing the
opponent to move as much as possible. Combining lifts and clears with drop shots and net shots.
Both pairs typically try to maintain an attacking formation with the woman at the front and the
man at the back. Clever opponents will try to reverse the ideal position, by forcing the woman
towards the back or the man towards the front.

Give at least 10 examples of the major health benefits of sports in badminton and explain.
Reference

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 Kingsway Indoor Stadium 130 Kingsway, Madeley WA 6065, PO Box 39, Kingsway
WA 6065, Badminton Association of Western Australia 2020.
https://www.badmintonwa.org.au/about/about-game/rules-and-regulations
 RulesOfSports.com (2019). https://www.rulesofsport.com/sports/badminton.html
Module XIV: PE 3 Dual Sports

Lesson 1: The Basic Skills in Badminton
Introduction

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A great sport for fitness, badminton is excellent for people of all ages and provides a
great choice for those wanting to give a new racket sport a go. Find out all about badminton and
why you should start playing. Badminton is one of the most followed and fast sport which
demands utmost fitness. At the same time, badminton is a beginner-friendly sport that anyone
can start without much hesitation. Playing the sport has many health advantages added to the fun.
If and when you start playing the wonderful sport, you need to work on some basics to make it
the top in the individually demanding sport. Besides, if you decide to go pro, basics are
something that will haunt you in the journey if not paid proper attention to them. Badminton is
one of the most followed and fast sport which demands utmost fitness. At the same time,
badminton is a beginner-friendly sport that anyone can start without much hesitation. Playing the
sport has many health advantages added to the fun. If and when you start playing the wonderful
sport, you need to work on some basics to make it the top in the individually demanding sport.
Besides, if you decide to go pro, basics are something that will haunt you in the journey if not
paid proper attention to them.
Objectives
1. Discuss the importance of basic skills in a badminton game.
2. Identify the basic skills in badminton.
3. Describe the appropriate procedure in executing the different badminton skills.
4. Demonstrate the execution of badminton skills.
Pretest
_______1. The act of hitting the birdie with your racket.

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A. Let
B. Setting
C. Smash
D. Stroke
_______2. An object hit back and forth across the net.
A. Clear
B. Drop
C. Net
D. Shuttlecock
_______3. A high shot that lands back close to the baseline.
A. Clear
B. Drop
C. Fault
D. Rally
_______4. A hard-driven shot in a downward motion.
A. Fault
B. Rally
C. Server
D. Smash
_______ 5. An infraction of the rules.

A. Clear
B. Drive
C. Fault
D. Rally

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Reading
First and foremost, the basics of badminton are not difficult to master, even new players
with little or no skill can enjoy their first game and progress quickly. Badminton is one of the
most followed and fast sport which demands of fitness. At the same time, badminton is a
beginner-friendly sport that anyone can start without much hesitation. Playing the sport has many
health advantages added fun. When you start playing the wonderful sport, you need to work on
some basics to make it the top in the individually demanding sport.
Besides, if you decide to go, basics are something that will haunt you in the journey if not
paid proper attention to them. Badminton is a fairly easy game to learn and fun to play casually
and competitively. Basic badminton skills include learning how you hold the racket, serve the
shuttle, and move your feet. You can practice skills to improve your game. Rules and scoring are
established for singes doubles games.
Basic Skills of Badminton

Grip

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badminton skills: Grip (Image Source: Badminton connect)

The right grip in holding the racket is really important to achieve control on shots while
avoiding the chances of a wrist injury. A proper grip will allow you to play both backhand and
forehand strokes effortlessly.
Holding a racket is similar to a friendly handshake. Just the thumb will be comfortably
placed against the wider surface of the handle grip. The rest of the hand will imitate a handshake.
Remember to keep the handshake friendly, avoiding tight grip. It will hinder the flexibility in
motion and also might lead to wrist injuries in the long term.
Backhand and forehand Grip

The only difference while playing the 2 kinds of strokes is in the use of fingers.

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Push the index finger forward while playing forehand strokes.

Push the thumb forward while playing backhand strokes.
Stance

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badminton skills (Image Source: TOI)

The stance is how you stand while playing badminton, both in between a rally and before
the serve. A stable and correct stance will bring a huge change in the results due to easier
movement. There are 3 types of stance:
Attacking Stance
It is used to get into position before playing an overhead forehand stroke. To stand in the
attacking stance turn your body facing the sidelines with the racket leg behind and both legs
shoulder-width apart. Now raise both racket and non-racket arm to generate the power to attack
the shuttle on its downward trajectory.
Defensive Stance
badminton skills (Image Source: Badminton Bible)

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To defend the opponent’s smash, you need to be prepared with a defensive stance. Face
the body to the net and place your racket in front at waist height, slightly pointing forward. You
can keep the non-racket arm as comfortable while ensuring a better balance.
Net Stance
badminton skills (Image source: cellcode.us)

This stance is to be ready for the opponent’s return after playing a net shot. To play this
shot, place your foot on the racket side forward while keeping the non-racket foot at the back.
Place the racket in front of the body, slightly above waist height while raising the non-racket
arm. Shift the body weight slightly forward to be ready to pounce forward.

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Footwork
Image source: bscabadminton.co.uk

Badminton is played on a court with limited space, and the athletes have to take care of
the same while playing. Footwork plays a huge role in helping with an effective and organized

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movement on the court. Some coaches even raise footwork to prime importance over other
skills.
Tips for proper footwork
● Always remember the base (starting point).
● Move only 2-3 steps backward.
● Shuffle only 1 step sideward.
● Move only 2-3 steps front.
Serve

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image source: Inge shapers

Service is among the most basic skill that you need to master in Badminton. Also, you
should ensure to make a legal service otherwise it might lead to penalty points. Check out
badminton rules and dimensions. There can be 2 types of service in badminton, depending on the
landing aim of the shuttle.

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High Serve
High serve aims at the back-end corner of the opponent’s court. Ideally, a good high
serve results in shuttle dropping steeply downwards at the back end of the court. A high serve is
presented to opponents having the ability to executing a strong smash. You can always expect a
lob or a drop from your opponent as a reply to a properly executed high serve. Generally, it is
recommended to serve the shuttle to the opponent’s backhand area.
Low Serve
Unlike high serve, the low serve aims to the front of the court. The objective is to let the
shuttle fly just above the net landing in the front corner of the court. In this case, your opponent
has the opportunity to dash forward and smash the shuttle to you if the execution is poor.

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Smash

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Image source: badminton central

Smash is the most potent and powerful stroke in badminton which naturally turns out to
be the most familiar term to all. The shot is basically to hit the shuttle powerfully towards the

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opponent’s body or downward on the court. A perfectly executed smash has no defense.
Technically there are 3 types of smashes.
Forehandsmash
The forehand is an overhead smash that is similar to the action of throwing a ball. You
shouldn’t have a problem playing this stroke if you can throw a ball well.
Backhand smash
This is one of the toughest strokes in badminton, and even experts face difficulty in
playing the stroke. Still, it is important to practice and get the technique to rise in the skill level.
To execute this stroke, getting the backhand grip is extremely important. Also, it is equally
important to return to a stance.
Jumping smash
Image Source: Everything about badminton

A forehand smash with a timed jump added to it counts under jumping smash.

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Drop Shot
Image source: scoop.it

Badminton Drop Shots are delicate badminton shots that can win you points that aim at
scoring points in deception. Played with both backhand and forehand, these are used to move the
opponent to the frontcourt. This creates space in the midcourt and backcourt for you to exploit.
There are slow and fast drop shots, played judging the situation.
Clear or Lob

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Credits: Scoop.it
The lob shot in Badminton can be imagined as a shot with an inverted ‘U’ trajectory. It is
normally played from the forecourt to lift or ‘lob’ the shuttle over the opponent. The idea is to
land it as near to the baseline as it is, at an angle that is impossible to clear. This is similar to the
drop in challenging the opponent with sudden motion backward this time. It can also be executed
by both backhand and forehand. This generally results in the creation of space in the front and
midcourt, opening plenty of opportunities.

1. Differentiate Forehand and Backhand.
2. Why forehand and backhand is the most important grip skill in badminton.
.
3. Are you in favor that badminton helps to reduce blood pressure?
4. What is a kill in badminton?
5. Enumerate and discuss the important skill of badminton.
Summary
Badminton is a fairly easy game to learn and fun to play casually and competitively.
Basic badminton skills include learning how you hold the racket, serve the shuttle, and move
your feet. You can practice drills to improve your game. Rules and scoring are established for
singles and doubles games.
The game badminton was officially the fastest of all racket sports. Players can hit the
shuttlecock at speeds of up to 180mph (288kph) toward their opponent. But it is not just all about
speed; a player can expect to run up to four miles (6.4km) around the court during a match whilst

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having the agility to maintain energy-busting rallies. So, whilst stamina and agility are important,
certainly at a competitive level, anyone can play badminton and the sport is a popular choice for
people of all ages and fitness abilities.
First and foremost, the basics of badminton are not difficult to master; even new players
with little or no skill can enjoy their first game and progress quickly. You need minimal
equipment to get started playing badminton; if you choose to start at clubs open to the public, all
the equipment you will need can be borrowed or hired. It’s great for conditioning the body! Step
out onto the badminton court and you can expect to burn 600 to 1000 calories per hour as well as
testing your stamina, flexibility, and coordination. Badminton is a social sport and offers a great
way to meet new people.

Discuss the main purpose of sports into your life. Is the purpose the same as today?
Explain your answer.
References
Kingsway Indoor Stadium 130 Kingsway, Madeley WA 6065 All mail to: PO Box 39, Kingsway
WA 6065. http://www.badmintonwa.org.au/About-the-game/Rules-and-Regulations.aspx
Module XV: PE 3 Dual Sports

Lesson 1: The game badminton strategy

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Introduction
Badminton is a sports racket that is played with a shuttlecock or birdie as a projectile and
where the players are separated by a net that divides the court into two equal parts. Points are
scored by landing the shuttle on your opponent's side of the court. The game badminton is a fun
active sport which is an easy game to practice with few painless rules. It boosts up your muscles,
adds strength to the muscles, improves blood flow rate and the benefits are endless. Apart from
physical benefits, there are mental advantages of badminton too.
Objectives
1. Discuss the different strategies of badminton.
2. Analyze the importance on how to apply the technique in playing badminton
3. Differentiate the technique of the game badminton
4. Understand the important procedure in every technique
Pretest
______1. This team is used when playing doubles.
A. One Hand Down
B. Overhead
C. Rally
D. Ready Position
______2. Any stroke executed from a point above the head.
A. One Hand Down

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B. Overhead
C. Rally
D. Ready Position
______3. The continuous playback and forth across the net between opposing players during any
particular point.
A. Let
B. Match
C. Net Shot
D. Rally
______4. The basic waiting position, near the center of the court, when playing singles and a
point equidistant from your partner when playing doubles.
A. Ready Positions
B. Setting
C. Smash
D. Two Hands Down
______5. An overhead return of strokes hit down into your opponent’s court with great speed
and power.
A. Ready Positions
B. Setting
C. Smash
D. Two Hands Down
Reading
Badminton is a physically demanding sport, requiring strength, endurance, muscular
power agility, speed endurance, anaerobic power, capacity to rapidly accelerate and decelerate.

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Being able to use Badminton Strategies in your game is essential in winning your crucial points
and games. Just knowing how to smash powerfully will not bring you success if you don't have a
game plan. You have to use some badminton tactics and badminton strategies to outwit your
opponent.
Badminton is not only a physically demanding game; it is mentally challenging as well.
You will come to a stage where skills and fitness alone will not be enough to beat your opponent.
Having the right Badminton Tactics in place will give you that extra edge. Those who fail to
plan, plan to fail. Plan your Badminton Strategies from now on. The object of badminton is to hit
the shuttlecock over the net and have it land in the designated court areas. If your opponent
manages to return the shuttlecock then a rally occurs. If you win this rally, force your opponent
to hit the shuttlecock out or into the net then you win a point.
Strategy of Badminton
Singles Badminton Strategies

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One simple badminton strategy often used in singles is to serve long and high to your
opponent's backcourt. This will force your opponent to move back to the baseline and open up
his forecourt. Throw in some disguised low serve occasionally and you might just catch your
opponent off guard and win a point outright. Nowadays in professional men's singles, you
seldom see them use the long serve. This is because professional players are extremely athletic
and possess great techniques. They can jump high and smash powerfully even from the baseline.
It all depends on who you are playing with. serve. Always try to hit the shuttle away from your
opponent and make your opponent move around the court. One exception to this rule is that
when you encounter a tall opponent, you might want to smash straight to his body to gain an

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advantage. Observe your opponent's strength, weakness, favorite shots, and pattern of play. Use
it to your advantage.
You aim to make your opponent play a weak return, such as a weak backhand shot from
the backcourt. If your plan works and forces a mistake or a poor return which you can make a
'kill', use it again. If it is not working then have the courage to make changes. The key is to be
flexible. If you are in a difficult situation in the game and your opponent is not, you need to
make time for yourself to get back to a favorable position. Do this by hitting the shuttle high
towards the back of the court, preferably near the middle of the baseline. Remember always to
get back to your base position in the midcourt area after making each shot. This is a position
where you can reach any of your opponent's shots.
Doubles Badminton Strategies
In doubles play, the tactic is to serve low so that the serving side would not be placed in a
defensive position. If you are serving low, take a position on the front and part of the midcourt

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area immediately. Your partner shall then cover the backcourt. This is known as the Attacking
Formation (Front-Back).
You can also use the flick serve to prevent your opponent from rushing to the net. But
you and your partner will have to take up a defensive position standing side by side. This is
known as the Defensive Formation (side-side). When you defend, try to hit the shuttle deep into
your opponent's court. This is to prevent your opponent in the front position intercepting the
shuttle from mid to frontcourt. When a chance presents itself, push or drive the shuttle to the area
in between your opponents. Or make a return to the frontcourt of your opponents, forcing them
to lift the shuttle.
In this instance, the player who played that shot will have to take up the front position
immediately while the partner takes the back. An attacking formation shall be formed. If you are
taking the back position, you aim to make shots that can create openings for your partner to 'kill'
in the frontcourt. In all types of doubles play, teamwork is the key to forming a formidable
partnership.
Although an ideal player will be skillful in all areas of the court, most will either show
greater flair around the net or be more effective with overhead shots. You and your partner have
to figure out how to make the best of your skills together. Play to your strengths and your
opponent's weaknesses. You will find this much easier if you communicate well with each other.
Do not leave it to guesswork.
Talk to your partner. Is there a leader in the partnership or is it all a matter of shared
responsibility? A quick word on the court might change the result of a game that is slipping away
from you.

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Mixed Doubles Badminton Strategies
In mixed doubles, the women usually play in the front of the court, and her partner takes
the shots that get past her. The man should try to hit downward shots or horizontal shots, while
the woman should play net kills and tight net shots. Both players should be in a good position to
push the shuttle low over the net to the midcourt area, just past the front player’s area but in front
of the back player.
The woman should always assume a front position in an attacking formation (Front-
Back) unless forced to move to the back. When defending, the defensive formation (Side-Side) is
used. Apply flick serve frequently to the woman receiver forcing her to the backcourt.
Badminton is not only a physically demanding game; it is mentally challenging as well. You will
come to a stage where skills and fitness alone will not be enough to beat your opponent. Having
the right Badminton Tactics in place will give you that extra edge. Those who fail to plan, plan to
fail. Plan your Badminton Strategies from now on.

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1. How do you serve a double in badminton?
2. Differentiate single, double, and mixed in the game.
3. How many serves are there in a badminton double?
4. What are the 4 types of serves in badminton?
5. What are the two basic types of serves in badminton?
Summary
Badminton singles are the most challenging discipline in badminton. It truly tests your
physical and mental strength. In terms of physical requirements, a singles game requires you to
move quickly around the badminton court to retrieve the shuttle. You’ll need a high level of
fitness to play a successful game of badminton. Besides physical strength, badminton singles
players also need to have strong mental fitness.
Unlike a doubles game, a singles player will be playing ALONE on the court. As such,
you’ll need to have strong mental fitness to get you through your game. Confidence plays an
important role in a singles game. In many instances, during a singles game, a younger or
inexperienced player may lack confidence in winning rallies. This happens especially when
playing with new opponents or when the player is playing in intense competition or tournament.
Therefore, to win a singles game, a player needs to keep his/her level of confidence high at all
times during the game.
In badminton singles, the basic strategy is to attempt to prolong or delay the rally, then
play the winning shot only when you get a clear chance. The winning shot is usually referred to
as the badminton smash, where you hit the shuttle downwards and steeply towards your
opponent’s side. Badminton is a game of speed and power. A Badminton Singles game is more

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about speed instead of power. To outplay your opponent, you’ll need to have the speed (to move
around the court) to play your game at a higher pace.
Badminton doubles have an extremely different style of play compared to badminton
singles. Two partners work together to retrieve the shuttle. In professional badminton, you’ll
realize that a singles player will not be a doubles player at the same time. It’s difficult for a
player to specialize in both badminton singles and doubles. This is because singles and doubles
players move differently around the court.
Training for singles and doubles is also very different. Singles, doubles, and mixed
doubles You can have either two or four players on a badminton court: one player on each side,
or a team of two players on each side. Mixed doubles (each team is a man and a woman)

Give at least one example of the strategies used in badminton and why you choose that
strategy? Explain your answer.
References:
 Chau Yap, K.L, Malaysia (2012). - www.badminton-information.com
 RulesOfSports.com (2019). - https://www.rulesofsport.com/sports/badminton.html
 Mike Hopley, Badminton England coach (level 2) Since (2005),
https://www.badmintonbible.com/
 By David Tee, Copyright © 2010-2016. -Masterbadminton.com
 Copyright © 2019 RulesOfSport.com – www.rulesofsport.com › sports › badminton

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Module XVI: PE 3 Dual Sports

Lesson 1: The Skills, Technique, Strategies of Table Tennis
Introduction
Sports will help you build your muscles and become more endurable, but it will also help
you to improve your character. Numerous studies confirmed that discipline and punctuality are
two traits you can usually see in people doing sports. After all, they can't allow themselves to be
late for training and miss it altogether. Taking part in sports is important for children as it
reduces stress and enhances their mood. It builds healthy bones and muscles, increases fitness,
improves sleep, helps them socialize, improves their cooperation skills, boosts self-confidence,
and lowers the risk of getting obese.
Objectives
1. Discuss the brief history, technique, skills, strategies of sports activities in table tennis.
2. Understand the different sports strategies and important sports activities.
3. Describe the appropriate procedure in executing the sports of table tennis.
4. Develop their physical appearance in sports activities.
5. Illustrate the measurement and dimensions of tennis.
Pretest
___________1. Ping pong was another game of what sport?
A. Basketball
B. Soccer

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C. Tennis
D. Volleyball
___________2. The game is won by the team that first scores_________ points and has at least
a_________ point lead.
A. A.11, 1
B. B.11, 2
C. C.15, 1
D. D.15, 2
___________3. What was table tennis's original name?
A. Pickle Ball
B. Ping Pong
C. Slam
D. Wiff Waff
___________4. What is the name of the most common grip in table tennis?
A. Death Grip
B. Handshake grip
C. Low squeeze grip
D. Pinch grip
____________5. What is the ready stance for playing table tennis?
A. Bent legs, elbows bent, arms out
B. Bent legs, elbows straight, arms at side
C. Straight leg, elbow bent, arms at side
D. Straight leg, elbows straight, arms out
Reading

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Table tennis is an extremely fast-moving sport and demands possibly the quickest
reactions of any of the Olympic disciplines. Table tennis players can put an extreme spin on the
ball to make it difficult to predict or return, or can try to maneuver their opponent around the
table — hoping to open up a point winning opportunity. But the real joy of the game is in its
simplicity, requiring very little in the way of equipment, meaning it is a very accessible sport.
Table tennis is certainly a sport for all and a sport for life — anyone can get involved at any time
and continue to play throughout. It is particularly good for developing alertness and
coordination.
Table tennis, also called (trademark) Ping-Pong, ball game similar in principle to lawn

tennis and played on a flat table divided into two equal courts by a net fixed across its width in
the middle. The object is to hit the ball so that it goes over the net and bounces on the opponent’s
half of the table in such a way that the opponent cannot reach it or return it correctly. The
lightweight hollow ball is propelled back and forth across the net by small rackets (bats, or
paddles) held by the players. The game is popular all over the world. In most countries, it is very
highly organized as a competitive sport, especially in Europe and Asia, particularly
in China and Japan.

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A table tennis match at the Asia-Europe All Stars Series event in Beijing, 2010. ©
testing/Shutterstock.com
History of the game

The game was invented in England in the early days of the 20th century and was
originally called Ping-Pong, a trading name. The name table tennis was adopted in 1921–22
when the old Ping-Pong Association formed in 1902 was revived. The original association had
broken up about 1905, though the game continued to be played in parts of England outside
London and by the 1920s was being played in many countries. Led by representatives
of Germany, Hungary, and England, the Fédération International de Tennis de Table
(International Table Tennis Federation) was founded in 1926, the founding members being
England, Sweden, Hungary, India, Denmark, Germany, Czechoslovakia, Austria, and Wales.

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By the mid-1990s more than 165 national associations were members. The first world
championships were held in London in 1926, and from then until 1939 the game was dominated
by players from central Europe, the men’s team event being won nine times by Hungary and
twice by Czechoslovakia. In the mid-1950s Asia emerged as a breeding ground of champions,
and from that time the men’s team event has been won by either Japan or China, as has the
women’s event, though to a lesser extent; North Korea also became an international force. In
1980 the first World Cup was held, and Guo Yehuda of China won the $12,500 first prize. Table
tennis became an Olympic sport in 1988, with singles and doubles competition for men and
women.
Table tennis equipment
The table is rectangular, 9 feet by 5 feet (2.7 meters by 1.5 meters), its upper surface a
level plane 30 inches (76 cm) above the floor. The net is 6 feet (1.8 meters) long, and its upper
edge along the whole length is 6 inches (15.25 cm) above the playing surface. The ball, which is
spherical and hollow, was once made of white celluloid. Since 1969 a plastic similar to celluloid
has been used.
The ball, which may be colored white, yellow, or orange, weighs about 0.09 ounce (2.7 grams)
and has a diameter of about 1.6 inches (4 cm). The blade of a racket, or bat, is usually made of
wood, is flat and rigid, and may be covered with a thin layer of ordinary stippled, or pimpled,
rubber, which may be laid over a thin layer of sponge rubber and may have the pimples reversed.
Whatever combination is used, each of the two sides of a paddle must be different in color. The
racket may be any size, weight, or shape.
Basic Types Of Table Tennis Equipment
One of the many things that any aspiring table tennis player must learn to become a very good
player is the many kinds of table tennis equipment that is used. Four pieces of equipment are
used and that includes the ball, the racket or paddle; the table, and the net.

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1. Ball
The ball that is used in the game is a 2.7-gram, small celluloid ball that is usually colored white
or orange depending on the preference of the players. They can come in different qualities with
those possessing 3 stars being the best kind and is often recommended especially to those who
are just starting up. Also, they come in a range of sizes from 38 mm to 54 mm in diameter.
However, the 40 mm diameter ball is the one that is used mainly on international leagues and
competitions as it is the one that is specified by the International Table Tennis Federation of
ITTF.
2. Rubber, Racket or Paddle

The table tennis racket or paddle is another important piece of equipment that is used in
hitting the ball back and forth on the table. Its shape is similar to the ones used in the
game of tennis except that it is smaller and is made of different materials. The racket is
usually made of wood and rubber and is divided into two parts: the handle and the blade.
The quality of both of the parts of the racket can affect the force that can be applied by
the player and the player must choose the best kind of rackets to improve.

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Aside from that, the player must take notice of the kind of rubber that is used on the blade
as this can affect the type and amount of spin that can be used in hitting the ball. Rackets are
available in pre-made as well as customized conditions. All beginners are recommended to
acquire the pre-made ones to avoid the confusion of making customized ones. However, they
must be sure to buy from reputable table tennis stores or sports shops, or online table tennis
stores.
3. Table Tennis Table

Included in the list of important table tennis equipment is the table where the game is to be
played. The ITTF specifies that the official table tennis tables that are used in the tournament
must be 9 ft long, 5 ft wide, and must be placed 30 inches high from the ground. They come in
either green, blue, or black and are usually made from a type of hardboard. The surface must be
smooth to provide the lowest friction possible.

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4. Net and Post

The net which is the last piece of important equipment is usually brought together with the
table or with the rackets or it can be bought by itself. Whatever the case, it should be six feet
long and six inches wide and has an upper white tape that is not more than 15mm wide. Also, it
should include an assembly so that it can be attached to the middle of the table tennis table.
These are the four basic types of equipment that any aspiring player must be familiar with.
All of these are necessary to be able to play a game of table tennis. There are still other types of
table tennis equipment for table tennis that must be learned such as shoes, clothing, and
accessories. However, these are optional and can be readily availed later on.

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THE BASIC RULES OF TABLE TENNIS
The aim of the game is simple; hit the ball over the net onto your opponent’s side. A
point is won by you if your opponent is unable to return the ball to your side of the table (e.g.
they miss the ball, they hit the ball but it misses your side of the table, or the ball hits the net), or
if they hit the ball before it bounces on their side of the table.
Scoring
The winner of a game is the first to 11 points. There must be a gap of at least two points
between opponents at the end of the game though, so if the score is 10-10, the game goes into
extra play until one of the players has gained a lead of 2 points. The point goes to the player who

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successfully ends a rally, regardless of who has served. A match can consist of the number of
games you like, just make sure you agree to this in advance.
Serving
Service must be diagonal, from the right half court (marked by a white line) to the
opponent’s right half-court. Service changeover in Doubles is as follows: At the start of a game,
the serving team will decide which player will serve first. The first player to serve is A1 and; A1
serves to B1 (2 services) B1 then serves to A2 (2 services) A2 then serves to B2 (2 services) B2
serves to A1 2 services) Repeat At the end of game 1 and the start of game 2, team B will take
the first serve; B1 must serve to A1. A1 then serves to B2 and so on.
Rotation Rules for Doubles

In doubles, you should alternate hitting the ball with your partner. So, for example, A1
serves the ball to B1, who returns the ball. A2 then hits the ball and B2 returns this. A1 hits and
B2 returns, A2 hits and B1 return, and so on.
Service rules you must be obeyed
The ball must first bounce on your side and then in your opponents. Your opponent must
allow the ball to hit their side of the table before trying to return this. The ball must pass cleanly
over the net – if it ‘clips’ the net and goes over, it is a ‘let’, and the service is retaken. If it hits
the net and doesn’t go over, the point goes to the other player/team. There are no second serves.

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The game of table tennis
Study the psychomotor coordination required to execute a successful table tennis serve. Serve the
ball and racket must be behind and above the table during the serve. From the upturned palm of
the server's motionless free hand, the ball is tossed upward and struck as it falls so that it first hits
the server's half of the table, travels over (or around) the net, and then hits the opponent's half of
the table.

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Notice how the table tennis player drives through the shot to achieve spin over speed
Forehand drive. The drive is executed close to the table so the ball may be struck at the peak of
its arc. The object is speed instead of spin, so the player hits through the ball, which is directed
slightly downward over the
lower.

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Study how the table tennis player imparts topspin by brushing the ball's upper half with a
closed racket face. Forehand loop shots are executed away from the table and when the ball is on
its way down. The player swings upward while "brushing" or grazing the upper half of the ball
with a closed racket face (the top of the blade tipped toward the net).

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Observe the open racket face required to execute a forehand chop in table tennis Forehand
chop. The forehand chop is executed away from the table and when the ball is on its way down.
The player, standing in a square-on position, swings downward while "brushing" or grazing the

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lower half of the ball with an open racket face (the top of the blade tipped away from the net).
This imparts backspin to the ball. A quick, smooth follow-through is desirable.
Study how to execute a downward graze to impart backspin with a table tennis backhand
chop the backhand chop is executed away from the table and when the ball is on its way
down. The player, in a half-turn stance, swings downward while "brushing" or grazing the lower
half of the ball with an open racket face (the top of the blade tipped away from the net). This
imparts backspin to the ball. A quick, smooth follow-through is desirable.

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The measurement of table tennis and dimensions
The table is 2.74 m (9.0 ft) long, 1.525 m (5.0 ft) wide, and 76 cm (2.5 ft) high with any
continuous material so long as the table yields a uniform bounce of about 23 cm (9.1 in) when a
standard ball is dropped onto it from a height of 30 cm (11.8 in), or about 77%.
1. What are the mechanics of table tennis?
2. What is the history and development of table tennis?
3. Who serves first in table tennis?
4. Where is ping pong most popular?
5. Are you allowed to touch the table in table tennis? Explain your answer.

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Summary
Table tennis is a complex, layered game, and mastery requires a balance of mental
strategies and physical skill. But even the most complex game is built on the foundation of four
basic skills that even a beginner can learn and practice to improve their game. Practicing the
basic skills of table tennis improves your performance and your enjoyment and allows you to
develop more advanced skills later on.
Table tennis, also called (trademark) Ping-Pong, ball game similar in principle to lawn
tennis and played on a flat table divided into two equal courts by a net fixed across its width in
the middle. The object is to hit the ball so that it goes over the net and bounces on the opponent’s
half of the table in such a way that the opponent cannot reach it or return it correctly.
The lightweight hollow ball is propelled back and forth across the net by
small rackets (bats, or paddles) held by the players. The game is popular all over the world. In
most countries, it is very highly organized as a competitive sport, especially in Europe and Asia,
particularly in China and Japan.

Differentiate and discuss the game of table tennis? Explain your answer.
References
 2020 Patch Media, https://patch.com/california/milpitas/exercise-tips-importance-sports-

our-life
 2020 Encyclopedia Britannica Inc. https://www.britannica.com/sports/table-tennis
 Table Tennis England, Bradwell Road, Loughton Lodge Milton Keynes, MK8 9LA,
https://www.keepintheloop.uk/rules-of-table-tennis/?

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doing_wp_cron=1592178664.8607769012451171875000#:~:text=The%20ball%20must
%20first%20bounc.
 Letts, Greg. "A Brief History of Table Tennis/Ping-Pong". About.com. The New York
Times Company. Archived from the original on 10 May 2011. Retrieved 29 August 2010.
International Table Tennis Federation 2011, index 2
 ^ Hurt III, Harry (5 April 2008). "Ping-Pong as Mind Game (Although a Good Topspin
Helps)". The New York Times. Archived from the original on 19 June 2011.
Retrieved 28 August 2010.

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Module XVII: PE 3 Dual Sports

Lesson 1: The Advantage and Disadvantage of Sport
Introduction
Playing table tennis helps with hand-eye coordination and with game-playing tactical
strategy. Table tennis is ideal for younger people and older people alike. Regardless that you
play other sports frequently or you don't take part in any kind of sport, your body can develop a
variety of problems over time. Like most sports, table tennis offers great mind-body stimulation,
aerobic exercise, and social interaction. Some of the many health benefits of table tennis include:
Improving hand-eye coordination. An intense game of table tennis stimulates mental alertness
and concentration and develops mental acuity.
Objectives
1. Describe the advantage and disadvantages of table tennis.
2. Understand the cause of the advantage and disadvantages of table tennis.
3. Apply the technique of table tennis on how to develop the fitness level.
4. Develop the performance of the sport.
Pretest
_________1. What is the ping pong paddle used for?
A. To bang on the table
B. To hit a ping pong ball
C. To hit our partners
D. To toss it in the air

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_________2. Each player gets how many consecutive serves in Table Tennis?
A. 1
B. 2
C. 3
D. 5
_________3. What happens on the service if the ball hits the net, but still goes over to the
opponent’s side?
A. It’s a 'let serve' and you redo it
B. Point for the receiving team
C. Point for the serving team
D. That's a penalty, your disqualified
_________4. Which one of these companies does not make table tennis equipment?
A. JUIC
B. Tibhar
C. Wilson
D. Yasaka
_________5. Some higher-level players like to reglue the rubbers on their paddle before every
match. Which of the following statements can NOT be applied to describe this special glue?
A. Applying special glue greatly improves the control over the opponent's shots.
B. The effects of the glue typically wear off 4-6 hours after gluing.
C. The glue improves the ball speed and is therefore commonly called speed glue.
D. There is more solvent in this special glue than in regular glue.

CHERYBE P. SANTIAGO
340
Reading
Tennis is a lifelong sport, which provides many advantages and benefits for players of all
ages. Along with physical, psychological, and social benefits, however, come a few
disadvantages injuries and expenses. If you’ve never played and you’re trying to figure out if
tennis is the right sport for you, weigh the pros and cons before making your decision. When
played regularly it improves reflexes, hand-eye coordination and balance, while toning and
strengthening the core muscles, upper and lower body. It's great for working up a sweat and
increasing your heart rate, thus helping to keep your heart strong and healthy.
Most beginner table tennis players burn anywhere between 200 – 350 calories per hour. If you
are an advanced level player, you might even do a few fancy footwork while playing which
can burn up to 500 calories per hour. A high-speed game of table tennis can help
you burn 270 calories if you weigh 150 pounds. An intense game of table tennis stimulates
mental alertness and concentration and develops mental acuity. Improving reflexes. Due to the
fast-paced, short-distance nature of the sport, both gross and fine muscle movements are
improved. It's easy on the joints.

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341
The Advantage and Disadvantage of Sport
Physical Advantages
Being physically active is important in maintaining your overall health -- it reduces your risk
of heart disease and diabetes, helps you control your weight, strengthens your bones, relieves
tension, and can even improve your mood. The Centers for Disease Control and Prevention
guidelines recommend that adults participate in at least 150 minutes of moderately intense
aerobic activity each week. Playing tennis two to three times each week can help you meet these
guidelines and increase your chances of living longer.
Physical Disadvantages
Tennis is a fast-paced sport and places a lot of demands on your body. Players must have the
strength, agility, and endurance to play long, two-out-of-three set matches under all kinds of
conditions. If players haven't trained properly to prepare their bodies or lack proper stroke
mechanics, the repetitiveness of the movements can put undue stress on their joints and muscles.

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342
Possible injuries include tennis elbow, wrist tendinitis, inflammation of the shoulder and knee
joints, and muscle strains, pulls, and tears.
1. Mental and Psychological Benefits
These benefits range from building self-confidence and self-esteem in young players to
reducing stress and maintaining cognitive abilities in adults and seniors, notes Jack Groppel,
exercise physiologist, and United States Tennis Association sports science adviser. Several
studies show how tennis can help improve your mental awareness, your assertiveness, lower
your levels of depression, help you portray a positive image, and develop self-control, according
to John Murray, a sports psychologist. Tennis requires alertness and tactical thinking and
because of this, playing tennis may generate new connections in the brain, which encourages
continued brain development, claims researchers, and scientists at the University of Illinois.
Expense Disadvantages
The cost of playing tennis can be a disadvantage, depending on your situation, budget, and
goals. If you don't have access to a public court, which many times are free, or have very low
per-hour fees, you'll have to join a club, pay monthly membership fees, and high court fees.
Equipment can be as expensive as you make it. Low-end rackets are affordable, available at
many local sporting goods stores and are perfect for beginners who are new to the sport.
Advanced players, however, prefer expensive, higher-end rackets with custom string jobs. If
your goal is to be a successful player who plays tournaments, you'll have the expense of many
private lessons, tournament entry fees, and travel expenses.
2. Social Benefits

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343
Playing tennis is a great way to meet people, spend time with your friends, widen your
social circles, and build networks. No matter your age or skill level, you can usually find a
competitive match, join a league, or participate in a group lesson with people who have a similar
ability. Playing doubles allows you to work on your communication and team skills.
Advantages of Playing Table Tennis

1. Playing table tennis helps you to improve your mental alertness, to sharpen reflexes, and to
improve your general concentration. Playing table tennis helps with hand-eye coordination and
with game-playing tactical strategy. Table tennis is ideal for younger people and older people
alike.
2. Not harsh on the joints
Regardless that you play other sports frequently or you don’t take part in any kind of
sport, your body can develop a variety of problems over time. With table tennis, you can
improve your arm, leg, and core strength, and yet, there’s rarely any intense pressure placed
upon your joints.
3. Calorie burn
I f played relatively intensely for around an hour; you can burn around 300 calories by
playing table tennis. Table tennis is an ideal way to lose weight – there’s no slogging it out on
the treadmill, no jogging when it’s raining, no injuries incurred by repetitive weight lifting.
Module XVII: PE 3 Dual Sports
Lesson 1: The Advantage and Disadvantage of Sport
Introduction
Playing table tennis helps with hand-eye coordination and with game-playing tactical
strategy. Table tennis is ideal for younger people and older people alike. Regardless that you
play other sports frequently or you don't take part in any kind of sport, your body can develop a

CHERYBE P. SANTIAGO
344
variety of problems over time. Like most sports, table tennis offers great mind-body stimulation,
aerobic exercise, and social interaction. Some of the many health benefits of table tennis include:
Improving hand-eye coordination. An intense game of table tennis stimulates mental alertness
and concentration and develops mental acuity.
Objectives
1. Describe the advantage and disadvantages of table tennis.
2. Understand the cause of the advantage and disadvantages of table tennis.
3. Apply the technique of table tennis on how to develop the fitness level.
4. Develop the performance of the sport.
Pretest
.
_________1. What is the ping pong paddle used for?
E. To bang on the table
F. To hit a ping pong ball
G. To hit our partners
H. To toss it in the air
_________2. Each player gets how many consecutive serves in Table Tennis?
E. 1
F. 2
G. 3
H. 5

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345
_________3. What happens on the service if the ball hits the net, but still goes over to the
opponent’s side?
E. It’s a 'let serve' and you redo it
F. Point for the receiving team
G. Point for the serving team
H. That's a penalty, your disqualified
_________4. Which one of these companies does not make table tennis equipment?
E. JUIC
F. Tibhar
G. Wilson
H. Yasaka
_________5. Some higher-level players like to reglue the rubbers on their paddle before every
match. Which of the following statements can NOT be applied to describe this special glue?
A. Applying special glue greatly improves the control over the opponent's shots.
B. The effects of the glue typically wear off 4-6 hours after gluing.
C. The glue improves the ball speed and is therefore commonly called speed
glue.
D. There is more solvent in this special glue than in regular glue.
Reading
Tennis is a lifelong sport, which provides many advantages and benefits for players of all
ages. Along with physical, psychological, and social benefits, however, come a few
disadvantages injuries and expenses. If you’ve never played and you’re trying to figure out if
tennis is the right sport for you, weigh the pros and cons before making your decision. When
played regularly it improves reflexes, hand-eye coordination and balance, while toning and
strengthening the core muscles, upper and lower body. It's great for working up a sweat and
increasing your heart rate, thus helping to keep your heart strong and healthy.

CHERYBE P. SANTIAGO
346
Most beginner table tennis players burn anywhere between 200 – 350 calories per hour. If

you are an advanced level player, you might even do a few fancy footwork while playing which
can burn up to 500 calories per hour. A high-speed game of table tennis can help
you burn 270 calories if you weigh 150 pounds. An intense game of table tennis stimulates
mental alertness and concentration and develops mental acuity. Improving reflexes. Due to the
fast-paced, short-distance nature of the sport, both gross and fine muscle movements are
improved. It's easy on the joints.
The Advantage and Disadvantage of Sport
3. Physical Advantages

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347
Being physically active is important in maintaining your overall health -- it reduces your
risk of heart disease and diabetes, helps you control your weight, strengthens your bones,
relieves tension, and can even improve your mood. The Centers for Disease Control and
Prevention guidelines recommend that adults participate in at least 150 minutes of moderately
intense aerobic activity each week. Playing tennis two to three times each week can help you
meet these guidelines and increase your chances of living longer.
 Physical Disadvantages
Tennis is a fast-paced sport and places a lot of demands on your body. Players must have
the strength, agility, and endurance to play long, two-out-of-three set matches under all kinds of
conditions. If players haven't trained properly to prepare their bodies or lack proper stroke
mechanics, the repetitiveness of the movements can put undue stress on their joints and muscles.
Possible injuries include tennis elbow, wrist tendinitis, inflammation of the shoulder and knee
joints, and muscle strains, pulls, and tears.
4. Mental and Psychological Benefits
These benefits range from building self-confidence and self-esteem in young players to
reducing stress and maintaining cognitive abilities in adults and seniors, notes Jack Groppel,
exercise physiologist, and United States Tennis Association sports science adviser. Several
studies show how tennis can help improve your mental awareness, your assertiveness, lower
your levels of depression, help you portray a positive image, and develop self-control, according
to John Murray, a sports psychologist. Tennis requires alertness and tactical thinking and

CHERYBE P. SANTIAGO
348
because of this, playing tennis may generate new connections in the brain, which encourages
continued brain development, claims researchers, and scientists at the University of Illinois.
 Expense Disadvantages
The cost of playing tennis can be a disadvantage, depending on your situation, budget,
and goals. If you don't have access to a public court, which many times are free, or have very low
per-hour fees, you'll have to join a club, pay monthly membership fees, and high court fees.
Equipment can be as expensive as you make it. Low-end rackets are affordable, available at
many local sporting goods stores and are perfect for beginners who are new to the sport.
Advanced players, however, prefer expensive, higher-end rackets with custom string jobs. If
your goal is to be a successful player who plays tournaments, you'll have the expense of many
private lessons, tournament entry fees, and travel expenses.
5. Social Benefits
Playing tennis is a great way to meet people, spend time with your friends, widen your
social circles, and build networks. No matter your age or skill level, you can usually find a
competitive match, join a league, or participate in a group lesson with people who have a similar
ability. Playing doubles allows you to work on your communication and team skills.
Advantages of Playing Table Tennis

1. Playing table tennis helps you to improve your mental alertness, to sharpen reflexes, and
to improve your general concentration. Playing table tennis helps with hand-eye coordination
and with game-playing tactical strategy. Table tennis is ideal for younger people and older
people alike.

CHERYBE P. SANTIAGO
349
2. Not harsh on the joints

Regardless that you play other sports frequently or you don’t take part in any kind of
sport, your body can develop a variety of problems over time. With table tennis, you can
improve your arm, leg, and core strength, and yet, there’s rarely any intense pressure placed
upon your joints.
3. Calorie burn
If played relatively intensely for around an hour, you can burn around 300 calories by
playing table tennis. Table tennis is an ideal way to lose weight – there’s no slogging it out on
the treadmill, no jogging when it’s raining, no injuries incurred by repetitive weight lifting.
4. Reflexes improve
Table tennis helps you to improve fine and gross muscle movement. Fast-twitch muscle
fibers develop because of the game’s requirement for fast bursts of exertion and recovery.
5. Playing table tennis helps prevent dementia
In Alzheimer’s Weekly, it has been reported that people that regularly played table tennis
enjoyed increases in cognitive awareness and improvements in motor skills. Preliminary clinical
studies that took part in Japan demonstrated that playing table tennis increases the flow of blood
to the brain. Furthermore, there are some indications that playing table tennis often could help to
prevent dementia.
6. Improvements to balance
If you want to partake in fast-paced table tennis, your body needs to remain balanced and
you must have an ability to alter your direction quickly.
7. Table tennis improves coordination
Hand-eye coordination is improved when you play table tennis frequently.
8. Table tennis can stimulate a different part of the brain

Strategic planning occurs in the brain when you anticipate your opponent’s shots. This
occurs in the brain’s prefrontal cortex. The hippocampus is stimulated by the game’s physical
activity.

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350
9. Social
You may play table tennis at your local sports complex. Perhaps you play in a nearby
community center. Wherever you play, table tennis is a great way to socialize. Regardless of age,
playing table tennis helps with communication skills and in building relationships.
Disadvantages of Playing Table Tennis
There are very few disadvantages to playing table tennis. While it is not always easy to
play table tennis at home, few sports can be played at home. Further, you do require a table
tennis table, a ball, and some bats. Again, however, every sport necessitates some equipment.
1. Blisters
Perhaps you’ll develop some blisters on your batting hand and maybe on your feet.
2. Indoor game
You can rarely play table tennis outdoors because the ball is too light. Hence, an indoor setting is
almost always required.

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351
1. What muscles do table tennis work?

2. Can table tennis make you fit?
3. What is the difference between ping pong and table tennis?
4. How many calories do you burn in 1 hour of sports table tennis?
5. How can sports improve your physical and mental health?
Summary
Losing weight is an ongoing struggle that most people face in their lives. They want to
reduce their belly and look as good as the models and actors they see on screen. But not all of
them are willing to work out to get the results. Exercises such as running, cycling, going to the
gym can help you reduce a few pounds. Not many indoor sports are known to boost weight loss.
But playing table tennis for a certain period and at a certain pace has its advantages. You might
think that playing table tennis should be a leisure hobby just like playing billiards or bowling.
Holding a table tennis paddle in one hand doesn’t seem to have many advantages. But
Table Tennis is played by millions of people all over the world. It is a fast-paced game that is
played all over the world in hostels, office rooms, etc. Most beginner table tennis players burn
anywhere between 200 – 350 calories per hour. If you are an advanced level player, you might
even do a few fancy footwork while playing which can burn up to 500 calories per hour.
This sets table tennis apart from other recreational indoor games. If you are wondering
that table tennis only involves the use of your hands and minor footwork, then you must know
that it is a total body sport. It involves a good amount of usage of your leg muscle. Your quads,
hips, calves are stretched when you play this game. Other muscles such as obliques, forearms,
abdominals, shoulders, biceps, and triceps are also used while playing this sport. You could spice
up your workout routine by adding an hour of table tennis to lose a few kilos and also to form a
great bond with your competitor. Your monotonous workout regime could thus feel more
excited.
Adding fun to any physical activity improves your mood as well as instills confidence
that you can lose weight. A high-speed game of table tennis can help you burn 270 calories if
you weigh 150 pounds. Table tennis not only activates your body but it also activates your mind.
It requires a lot of concentration while playing. The best part is that table tennis tables are present
in most offices and hostels. You can schedule to play a match during a break in your office
which will lighten up your mood and also make your muscles stretch. The only disadvantage
with this is that you always need a partner to play against. If you are alone, you can’t do it.

CHERYBE P. SANTIAGO
352

Discuss the advantage and disadvantages of engaging table tennis sport in your life.
References

The Advantages and Disadvantages of Table Tennis (Ping Pong), Joseph, June 19, 2019 -
https://advantagesanddisadvantagesof.com/what-are-the-advantages-and-disadvantages-
of-playing-table-tennis-ping-pong/
 What are the disadvantages of playing table tennis, Vendant Agrawal, July 7 -
https://www.quora.com/What-are-the-disadvantages-of-playing-table-tennis#:~:text=You
%20need%20to%20take%20care,get%20to%20that%20weirdo
%20category.&text=Many%20of%20us%20have%20had,cones%20which%20are
%20quite%20painful.

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353
Module XVIII: PE 3 Dual Sports

Lesson 1: The Benefits and Purpose of Sports
Introduction
Like most sports, table tennis offers great mind-body stimulation, aerobic exercise, and
social interaction. Some of the many health benefits of table tennis include: Improving hand-eye
coordination. An intense game of table tennis stimulates mental alertness and concentration and
develops mental acuity. Table tennis is an extremely fast-moving sport and demands possibly the
quickest reactions of any of the Olympic disciplines. Table tennis is a very important sport to
keep you fit and healthy.
Objectives
1. Indicate the important benefits of sports in positive health.
2. Define the health benefits and the purpose of sports table tennis.
3. Familiarize the capacity of sports through benefits.
4. Analyze the good result of involving sports activities.
Reading
As well as being a fantastic physical workout, table tennis is also a great mental workout.
All this mental exercise boosts hormone levels and keeps the brain young, which can slow the
progress of cognitive decline that occurs with aging. It is also a sport that is good for social
bonding, with its friendly but competitive nature, it can be enjoyed at your local club where you
can meet new people and form lasting friendships.
It can also be played at home as a great way to spend more quality time together and
bring the family closer. It’s great for working up a sweat and increasing your heart rate, thus
helping to keep your heart strong and healthy. Not only is it a good cardiovascular exercise, but
it is also a great aerobic workout.

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When running about the table your heart rate increases and your body’s requirement for
oxygen becomes much higher, therefore you breathe heavier, faster, and deeper, which increases
lung capacity in addition to how efficiently your lungs use oxygen. Besides being a fun activity
to spend healthy time with your family and friends, there are many health and other benefits of
playing table tennis which you may be surprised to know.
Playing table tennis can have some positive health and fitness benefits including:

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 Improves aerobic fitness, with more oxygen circulated the body to better muscular
endurance.
 Burns off calories with energy being supplied to the muscles and not forming fat.
 Boosting flexibility reaction times, due to the fast-paced nature of table tennis, as well as
tactical strategy formation.
 Improves hand-eye coordination with the concentration required for serving and returning
shots.
 Develops the strength and power of muscles, notably leg and arm muscles.
 Furthers concentration, awareness, and mental strength, with matches often lasting for
some time, helps aid overall brain functioning.
 Improves the nimbleness of players, on their feet.
 Improves social skills as it often leads to friendships formed through the love of this
growing niche.

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The benefits and purpose of sports
Aside from being a fun way to spend an afternoon with your family and friends, table
tennis also offers surprisingly great health benefits. Like most sports, table tennis offers great
mind-body stimulation, aerobic exercise, and social interaction. Unlike many sports, however,
the overall risk for injury with table tennis is quite low.
1. Enhances Mental Acuity

The spin, placement, and speed of the ball are crucial elements in ping pong and ping
pong players are highly skilled and qualified in these three attributes when it comes to
creating solving and creating puzzles in practical life.

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This game not only helps the mind to grow but also creates a mental balance that is
required in today’s frantic life. While playing this game, you need to figure out various strategies
to compete with your opponent and your brain has to be trained to know how the ball is coming
your way and the way to line up the perfect hit.
2. Playing Table Tennis Improve Reflexes

It is a valuable sport when we talk about how to increase the speed of reflexes.
In professional tournaments, when this sport is played by professionals you hardly ever get a
chance to stand as it requires very fast reflexes. Due to the short distance, the fast-paced nature
of table tennis, the gross and fine muscle movements are also improved.
This sport is categorized by bursts of hard work and recovery which leads to fast-twitch muscle
development.
3. Improves Hand-eye Coordination

It stimulates mental vigilance, attentiveness, concentration, and tactical strategy.
You have to strike the ball at the precise moment to make sure it does not go out of the bounded
area. This will happen only when your brain will send signals to your hand which tells it about
the perfect time and range of hitting the ball.
4. It is Easy on the Joints

One of the major and probably the biggest table tennis benefits is that no one is too old or
too young to play table tennis, which means Table tennis has no age limit.
Some sports require an individual to be highly flexible, but this game can be played easily even
if you are old. It is indeed a great way of improving your arm, leg, and core strength without
accentuating your joints.

5. Table Tennis Helps to Burns Calories
One of the health benefits of playing table tennis is that it could burn lots of calories if it
is being played regularly and intensely. You have to catch the ball from the edges and have to
run back and forth as the ball can come to you in any direction. This physical workout while
playing can cause your heart rate and breath to be increased, this physical workout is called
Cardio. And cardio is commonly known to lose weight. It is observed that a person with an
average weight of 70 kg can burn up to 272 calories if he or she plays ping pong for an hour.
Playing ping pong is addictive and entertaining, apart from that it can be an effortless and
amusing way when it comes to burning calories.

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6. Playing Table Tennis is Social

In today’s world, people are getting more connected with technology and are getting
disconnected from each other.
Whether you play at home with your friends or at some sports complex, this game enables you to
interact with new people and become friends. Irrespective of age, all the kind of age groups play
this game, which does not imply any social barrier to any kind of specific age group or society.
This game offers the freedom to maintain and build healthy relationships among your
society which also helps in preserving positive vibes among everyone.
7. It Keeps Your Brain Sharp

According to Dr. Daniel Amen- a known brain imaging specialist, this game is
considered to be the best brain sport. It uses both upper and lower parts of the body and is
super beneficial for reflexes and eye-hand coordination. In short, we can say it is highly aerobic
and stimulates the brain which keeps it sharp.
8. Playing Ping Pong Helps to Prevent Dementia

The consistent playing of table tennis is found to be valuable for persons who are
suffering from Dementia as it also helps in the prevention of Dementia. As it activates various
areas of the brain even which stimulates the awareness and alertness among the players who are
playing ping pong.
9. Stimulates Different Parts of the Brain

The prefrontal cortex is used for strategic planning by the players while anticipating the
opponent’s shot. Ping pong also stimulates the hippocampus (it is a part of the brain that allows
us to retain and form long term events) as this sport is full of aerobic exercises.
10. Improves Balance by Playing Table Tennis

Staying balanced even after quickly changing the direction is not that easy. The key to
being successful in this game is to maintain balance. Staying balanced often get difficult for the
aged people which they should work upon to accomplish perfection in this game.
11. Improves Your Focus and Mental Acuity

The ball’s spin, placement, and speed are very important in ping pong. The professional
table tennis players are very proficient in creating as well as solving puzzles as those players
have these three significant traits in them.

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12. Improves Couples Bonding

Over a game of ping pong, some couples say ‘I do’. If you and your partner are playing
this game one-on-one, it is an excellent way to improve the love and bond between you
both. Some people even keep this game at their wedding to show gratitude and love some
couples have for table tennis. It is observed couples who play this game can resolve their
occasional disagreements much smoother and makes better understanding between them both.
13. Helps You Calm Down

You need to know when to perform your best possible strokes and when to let go of your
thinking. When you can think of this way, it will be much easier for you to win the game. This
happens only when you have come up in the flow. After bursting out the energy at ping pong,
resting out into your daily routine afterward would be much smoother.
14. Ping Pong Teach You How to Win and Loose

It is a magnificent way of getting indulged in healthy competition. The thrill of stealing a
point from your opponent and trying to keep yourself in the game could lead to being in an
adrenaline rush. If you win, apparently you will feel good. But if you lose that maybe even better
for you as you won’t be able to improve and know your mistakes till the time you will not lose
the game from your opponent. One of the most convenient ways of improving this game is to
have the best ping pong table near you. As you can see the list of the benefits of playing this
game is wide-ranging. Apart from so many benefits, table tennis provides a superlative way to
get moving and spark a bit of healthy competition among any age group.

1. Explain the benefits of table tennis.
2. Can table tennis lose by your weight?
3. How many calories do you burn playing ping pong?
4. Are you agree that table tennis is good for your health? If yes and why?
5. Why table tennis sport is a good exercise for your body?
Summary

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Playing table tennis stimulates your mental alertness, tactical strategies, concentration,
and focus. It makes tranquil relations among couples if they are playing it regularly one on one
and also help to build the relations among unknowns as this game is dead social. Wherever you
are playing, this game gets you interacted with lots of people leading to a bigger friend circle and
this is especially beneficial for seniors as at their age they need to make new friends and they
need to interact with people to maintain their activeness.
social interaction. Some of the many health benefits of table tennis include: Improving hand-eye
coordination. An intense game of table tennis stimulates mental alertness and concentration and
develops mental acuity. Table tennis is a great cardio workout and good for muscle development,
but to improve your strength and stamina you need to add more exercise.
After regular and frequent exercise, you will look and feel better and want to start
increasing your table tennis game level, running times, and weights in the gym. An intense game
of table tennis stimulates mental alertness and concentration and develops mental acuity.
Improving reflexes. Due to the fast-paced, short-distance nature of the sport, both gross and fine
muscle movements are improved. Unlike other sports, table tennis is easier on the joints; but
like other sports, it will work out your leg, arm, and core muscle strength.

Give at least 5 examples of the benefits in table tennis and explain why is it important to you?
References

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 London Marathon Ballot -

https://www.realbuzz.com/articles-interests/sports-activities/article/introduction-to-table-
tennis/
 Green Paddle, May 28, 2017 - https://www.greenpaddle.com/blogs/posts/top-8-health-

benefits-of-playing-table-tennis



 Table tennis Tables, 7 Oak Industrial Park, Chelmsford Road, Great Dunmow. Essex
CM6 1XN - https://www.table-tennis-tables.co.uk/shop/customer-service/health-
benefits.html
 Health Fitness Revolution, April 29, 2015 - https://www.healthfitnessrevolution.com/top-

10-health-benefits-ping-pongtable-tennis/



 2020, 99Sportz.com - https://www.99sportz.com/benefits-of-playing-table-tennis/

CHERYBE P. SANTIAGO
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Course Summary
Sports training focuses on reaching maximum efficiency in motor abilities connected to a
certain sports discipline. Supposed performance depends on the motor ability and motor skills
which are closely related to the sports discipline. The racing events are won by the athlete with
the fastest time, while the jumping and throwing events are won by the athlete who has achieved
the greatest distance or height in the contest. The running events are categorized as sprints,
middle- and long-distance events, relays, and hurdling.
The program described here involved five different mental skills: anxiety control, mental
imagery, attentional focus and control, self-confidence (also called self-efficacy), and the ability
to handle adversity (e.g., poor performances, homesickness, conflicts with coaches, etc.).
Track and Field is a sport that offers great benefits to a high school athlete. Track and Field
workouts help burn body fat and speed up metabolism which helps athletes reach and maintain
healthy body weight.
Whether it be called pugilism, prizefighting, or boxing, there is no tracing “the Sweet

Science” to any definite source. There was little law or order in pugilism until Jack Broughton,
one of the early champions of England, drew up a set of rules for the game in 1743. Broughton,
called “the father of English boxing,” also is credited with having invented boxing gloves.
Boxing is a sport that has been around for thousands of years, becoming an official Olympic
event in 688 B.C.

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Throughout the history of gloved boxing styles, techniques and strategies have changed
to varying degrees. Ring conditions, promoter demands, teaching techniques, and the influence
of successful boxers are some of the reasons styles and strategies have fluctuated. Perform
plyometric exercises no more than two times a week, in short bursts at the highest intensity
possible, then take a brief rest before moving to the next set or exercise.
Training Plan Development A one-year training plan is developed to forecast and prepare
the training schedule based on the boxer’s target competition. Boxing reaches across all
demographics because it is both a sport and an “art.” We are all familiar with the competitive,
“sporting” aspect of boxing and, indeed, it is the very reason for the existence of USA Boxing.
Badminton is a fairly easy game to learn and fun to play casually and competitively. The
game badminton was officially the fastest of all racket sports. So, whilst stamina and agility are
important, certainly at a competitive level, anyone can play badminton and the sport is a popular
choice for people of all ages and fitness abilities. Badminton singles are the most challenging
discipline in badminton. Besides physical strength, badminton singles players also need to have
strong mental fitness. Unlike a doubles game, a singles player will be playing ALONE on the
court.
But playing table tennis for a certain period and at a certain pace has its advantages. You
might think that playing table tennis should be a leisure hobby just like playing billiards or
bowling. Most beginner table tennis players burn anywhere between 200 – 350 calories per hour.
Playing table tennis stimulates your mental alertness, tactical strategies, concentration, and focus.

CHERYBE P. SANTIAGO
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social interaction. After regular and frequent exercise, you will look and feel better and want to
start increasing your table tennis game level, running times, and weights in the gym.
Verification/Assessment Questionnaire
1. What is the difference between individual and dual sports?
2. How individual sports relate to your life?
3. Why did sports training principles need to study?
4. Differentiate external and intrinsic motivation.
5. Are you in favor that sports training principles are important in society? Explain your answer
6. What is the IAAF means in Track and Field event?
7. Discuss the types of Track and Field events.
8. Which track event is the hardest?
9. What is included in track and field?
10. Why track and field are important?
11. What is the psychological skills training Programme?
12. What is the purpose of psychological skills training?
13. How do athletes learn psychological skills?
14. Why PST is considered as training in Track and Field? Explain your answer.
15. Which psychological skills are particularly useful for injured athletes?
16. What is the purpose of track and field?
17. The purpose of the benefits of engaging sports.
18. How can relate these sports to you?
19. How can you explain the track and field importance in our society?
20. Why is track the best sport?

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21. How do you throw a hook in boxing?

22. Who has the best hook in boxing?
23. What muscles make you punch harder?
24. What is the most dangerous punch?
25. Can a boxer's punch kill?
26. How long do boxers train before the first fight?
27. How many days rest before a fight?
28. What is the meaning of training and development?
29. What is in a training plan?
30. How do you develop a training plan?
31. How do you participate in a boxing competition?
32. What is the best age to start boxing?
33. Why you need to apply the training strategies in the competition.
34. What is the purpose of the competitive strategy?
35. Explain the importance of the word competition in the sport of boxing.
36. What is the art of boxing called?
37. How can you explain that boxing is part of art?
38. Why boxing also known as the art of self-defense or pugilism (fistfight), is one of the most
popular sports today.
39. Explain the arts of boxing
40. Discuss the importance of art masterpieces in boxing.
41. Differentiate Forehand and Backhand.
42. Why forehand and backhand is the most important grip skill in badminton.
43. Are you in favor that badminton helps to reduce blood pressure?
44. What is a kill in badminton?

CHERYBE P. SANTIAGO
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45. Enumerate and discuss the important skill of badminton.

46. What are the mechanics of table tennis?
47. What is the history and development of table tennis?
48. Who serves first in table tennis?
49. Where is ping pong most popular?
50. Are you allowed to touch the table in table tennis? Explain your answer.
51. What muscles do table tennis work?
52. Can table tennis make you fit?
53. What is the difference between ping pong and table tennis?
54. How many calories do you burn in 1 hour of sports table tennis?
55. How can sports improve your physical and mental health?
56. Explain the benefits of table tennis.
57. Can table tennis lose by your weight?
58. How many calories do you burn playing ping pong?
59. Are you agree that table tennis is good for your health? If yes and why?
60. Why table tennis sport is a good exercise for your body?
Bibliography/References/Sources
 Sports Training Principles, Author: Kasper, Korey MD., Copyright © 2020 by the
American College of Sports Medicine

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367
 Copyright © 2009-2018 Sports-Training-Adviser.com All Rights Reserved.,

Author: DR. Denise Wood., Powered By: SBI (Solo Build It).
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April 24, 1982, Helsinki), ©2020 Encyclopædia Britannica, Inc.
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REGENCY POLYTECHNIC COLLEGE, INC.

An instructional material developed for the

PHYSICAL EDUCATION 3 (INDIVIDUAL AND DUAL SPORTS)

Prof./Instructor: CHERYBE P. SANTIAGO

REVISION NO: PREPARED BY: VERIFIED BY: APPROVED BY:

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This learning package which is to be used in the course of Bachelor of Science in

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This Text/learning package in PE 3 INDIVIDUAL and DUAL SPORTS can use as a

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COURSE INFORMATION: BS Maritime Transportation, BS Marine Engineering, BS Travel

Instructor: Cherybe P. Santiago

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COURSE LEARNING OUTCOMES:

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 Strong Internet Connection

COURSE PUBLICATION PROTOCOL:

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 Do not submit assignments by SMS or message.

Virtual Discussion Hours:

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Online etiquette requirements should be the following:

COURSE ASSIGNMENT POLICY:

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Attendance, Assignment, Quizzes 25%

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Module 12: Boxing

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Module I: PE 3 INDIVIDUAL SPORTS

Lesson I: Sports Training Principles

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________1. Which is not a fit training principle, and why?

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Sports Training Principles

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