Individual sports

-individual sports are defined as activities in which competing as a part of a team isn’t
required. The athlete is on their own and is the one who’s responsible for bringing home the
win. Although individual sports can be competitive, the athlete is also in competition with
themselves.
DUAL SPORTS
In one form of dual sports, a single athlete competes against another single
athlete; there’s no team, just two athletes against each other in a one-on-one
match. Dual sports can also involve two athletes on the same team competing
with two athletes of the opposite team, known as two on two.
TEAM SPORTS
As the name suggests, team sports involve a larger group of people working
together and competing against another large group (or several).
The name ATHLETICS is derived from the Greek word “athlon” meaning contest.
Athletics, also known as track and field is a collection of sports events that
involves running, throwing and jumping.

History
  Survival: think spears, life-and-death chases, and assertions of dominance.
 776 B.C.: the Ancient Olympic games began.
 The ancient Games were staged in Olympia, Greece from 776 BC through
393 AD.
 200 yard – “Stadion” or “Stade”
 Long jump, discus,shot put and javelin, pentathlon included wrestling along
w/ discus, javelin, long jump & sprint. Boxing, equestrian events and pankration
(combination of boxing and wrrestling)
 KOROIBOS – became the very first Olympic champion in 776 B.C.
 The Olympic, held every 4 years.

Stadion/stade/200 yards – known as stadium today

 Christian Emperor Theodosios I banned them in 394 A. D of their ties to
pagans beliefs
 It took 1503 years for the Olympics to return.
 Baron Pierre de Coubertin- a Frenchman, the man responsible for the rebirth
of Modern Olympic Games.
 The first modern Olympics were held in Athens, Greece, in 1896.
 International Amateur Athletics Federation (IAAF) - was charged w/
establishing standard rules for the sports, approving world records, and ensuring
that the amateur code was adhered to; it continues to carry out these duties today.
Governing Body.
 In 1921, representatives from 6 countries formed an athletic federation for
women, which merged w/ the IAAF in 1936. Participation by women has grown
rapidly in many countries in recent years.
Olympic motto
“Faster, Higher, Stronger – Together” in Latin would be
“Citius, Altius, Fortius – Communiter”

Track events/running events

Track events are running events on a track for specified distances.

These include:

(i) Sprints

100m

200m

400m

(ii)Middle Distance

800m,
(iv) Relays
1500m
(iii)Long Distance 4×100m
3000m 4×400m
Steeplechase (v)Hurdles
5000m 110/100m,
10,000m 400m
Sprints
Sprinting is the name given to short distance running which the runner tries to maintain
maximum speed for the whole race.

Athlete remain in the same lane on the running track throughout the sprinting distance.

100,200,400,4x1,4x4,110/100 & 400 hurdles,

Sprinters use a crouch start

The winner in each race is the runner whose torso first breaks the vertical plane of the finish
line. Races are timed either by mechanical watches or by more sophisticated, electronic
photo-timers.
The middle distance races are of 800 meters and 1500 Meters. Runners start the race from a
standing start position In the lanes along a curved starting line or in staggered lanes.

Long distance
There are four common long distance running events in track and Field. These are 3000
meters, 5000 meters and 10,000 meters And 3000 meters steeplechase.

Relay races are the only track events in which a team of runners directly compete against
other teams. Common relay races are the 4×100 meter and the 4×400 meter.

They exchange a hollow tube called a baton within designated exchange zones.
Field events
Jumping
Throwing
The jumping events comprise
Long Jump-The long jump is one of the oldest field events. The take-off has to be made
from a 20 cm wide board one meter away from a pit. Athletes sprint along a length of track to
a take off board and a sandpit. If any part of the runner’s foot goes past the takeoff board, the
jumper is considered for a foul and does not receive score for that round.
Triple Jump- Similar to the long jump, the triple jump takes place on a field heading
towards a sandpit. This event is termed as the “hop-step and jump.” The event begins like a
long jump, with competitor dashing down the runway and leaping from a takeoff board they
first hop then take a step and then jump into the pit. The event is scored identically to the long
jump.
High Jump -In high jump event, competitors combined speed, to generate lift, with
jumping technique. Jumpers may approach the bar from either-side, and land on a large,
generally inflated cushion. In between, they must clear the 4-meter-long bar without
knocking it off its supports.

Fosbury Flop - Named for its inventor, Dick Fosbury (U.S.), the 1968 Olympic champion.
Pole Vault -Each vaulter sprints down the runway with a fiberglass or carbon
fiber pole and plants the pole into the vaulting box. This box is specifically
made of fiberglass or carbon fiber. The athletes then push themselves over the
crossbar and land onto the mattress.
throwing
Shot Put-In putting the shot event the athletes put a metal ball through the air for maximum
distance. For male athletes, the metal ball weights 7.26 kg and for female athletes the weight
is 4 kg. The athlete must stay in a circle of 2.135 m (7 ft) diameter until the shot has landed
after throw. The put must be made from the shoulder with one arm only, and the shot must
not be brought behind the shoulder. In shot put the athlete holds the shot close to their neck in
one hand. Then they move in straight line or spin around for gaining momentum and finally
putting the shot in a pushing manner in the direction of the purified landing area.

Javelin-The javelin is something like a spear. The official javelin size for women is 2.2 to
2.3 meters Long and weights 600 grams. The weight of javelin For men is 800 grams and 2.6
to 2.7 meters long. The javelin must be thrown in a specific way for it to be a legal throw.

Discus- In the discus event the athlete stands inside a throwing circle of 2.5 mt (8’–2½”)
diameter. As per technique he/she turns around one and a half times and throws the disc as far
as he or she can. The disc is a round plate made of wood and metal and weighs 2 kg for men
and 1 kg for women. When throwing the discus, the athlete must remain in circle.

Hammer Throw-The athletes throw a heavy ball (7.265 Kg for men and 4 Kg for women)
that is attached to a handle with a long (4 feet) wire. Like the discus and the shot put, the
athlete must stay in a circle until the hammer lands. They spin several times to gain
momentum prior to releasing the hammer. Balance is important due to the force generated by
the heavy ball at the end of the long wire.
In all races that are run in lanes, athletes have keep themselves their allocated lanes from start
to finish. This also applies to any portion of a race run in lanes.

• If an athlete leaves the track or steps on the line demarking the track, this will be considered
disqualified.
• Any athlete found intentionally obstructing the path of another runner is also disqualified
from the race.
The winner in each race is the runner whose torso first breaks the vertical plane of the finish
line. Races are timed either by mechanical watches or by more sophisticated, electronic
photo-timers.

Different Drills and Exercises in Athletics

8 Essential Running Drills and Exercises
 SKIP WITH HIGH KNEES (“A” SKIPS)
 RUN WITH HIGH KNEES
 B SKIPS
 BUTT KICKS (HEEL TO BUTT)
 Power Skip
 Carioca Drill
 Bounding
 Strides
Swimming
Swimming is the act of moving through water using the arms, legs, and body in a
coordinated motion. It is both a recreational activity and a competitive sport.
Swimming can be done in pools, lakes, rivers, and oceans, and it is considered a great
form of exercise because it engages the whole body while being low-impact on the joints.
Ancient Times (Pre-1000 AD)

Early depictions of swimming appear in Egyptian cave paintings (6000 BCE).

Ancient Greek and Roman civilizations encouraged swimming for fitness, hygiene, and
military training.

In Japan and China, swimming was practiced as an essential skill.

Although swimming was part of Greek culture, it was not included in the Ancient Olympic
Games.
Middle Ages (5th - 15th Century)
Interest in swimming declined in Europe due to fears of disease and concerns about modesty.
However, in Japan, swimming remained a respected skill, and organized swimming
competitions were held among samurai warriors.
Renaissance (15th - 17th Century)
The first known book on swimming, the Swimmer or a Dialogue on the Art of Swimming
(1538), was written by Nicolas Wynman, a German professor.
Competitive swimming began informally in England and other European countries.

18th - 19th Century: Birth of Competitive Swimming

Organized swimming races started in England in the early 1800s, mostly using the
breaststroke.
In 1875, Captain Matthew Webb became the first person to swim across the English Channel,
using breaststroke.The Australian Crawl, the foundation of modern freestyle, was developed
in the late 19th century.

20th Century: Modern Competitive Swimming

1896 Athens Olympics: Swimming was introduced as an individual sport for men.
1912 Stockholm Olympics: Women’s swimming events were introduced.
The International Swimming Federation (FINA) was founded in 1908 to standardize rules
and competitions.
The butterfly stroke was developed and officially recognized as a separate stroke in 1952.
Swimming records began to be officially tracked, improving training techniques and
competition levels.
21st Century: Innovations & Achievements
Advances in swimwear technology (such as high-tech swimsuits) led to record-breaking
performances.
Legendary swimmers like Michael Phelps (23 Olympic gold medals) and Katie Ledecky set
new standards in individual swimming achievements.
New training techniques, nutrition plans, and data analytics improved athletic performance.
World Aquatics Championships and other international competitions gained massive
popularity.
Competitive Swimming Strokes

 There are four main strokes used in competitive swimming:

 Freestyle – The fastest stroke, with an alternating arm motion and flutter kick.
 Backstroke – Swum on the back using a flutter kick and alternating arm movements.
 Breaststroke – A slower stroke using a frog-like kick and simultaneous arm pull.
 Butterfly – A powerful and challenging stroke using a dolphin kick and both arms
moving together.

Types of Swimming Events

Competitive swimming includes various events based on distance, strokes, and relay
races:

 Individual Races: 50m, 100m, 200m, 400m, 800m, and 1500m in different strokes.
 Medley Events:
 Individual Medley (IM) – Swimmers perform all four strokes in a specific order
(butterfly, backstroke, breaststroke, freestyle).
 Medley Relay – A team of four swimmers, each swimming a different stroke.
 Relays: Teams of four swimmers compete in freestyle or medley formats.

Swimming Rules & Regulations

 Competitive swimming is governed by world aquatics (formerly FINA), which sets

rules such as:
 Swimmers must start correctly and perform legal turns.
 False starts lead to disqualification.
 Swimmers must touch the wall with both hands in breaststroke and butterfly.
 Relay exchanges must be perfectly timed to avoid disqualification.

Important Competitions

 Olympic Games – The most prestigious swimming competition, held every four
years.
 World Aquatics Championships – Organized by World Aquatics, featuring elite
swimmers from around the world.
 Commonwealth Games & Asian Games – Regional competitions with high-level
swimming events.
 National & Collegiate Competitions – Includes events like the NCAA Championships
in the U.S.

TRAINING & TECHNIQUES

 Endurance Training – Involves long-distance swimming to build stamina.

 Sprint Training – Focuses on speed and power in shorter races.
 Breathing Techniques – Proper breath control improves efficiency and reduces
fatigue.
 Starts & Turns – Explosive starts and smooth turns help gain an advantage.
Swimming is not only a sport but also a life skill that promotes fitness and well-being.
Whether for competition, recreation, or survival, mastering swimming provides lifelong
benefits!

The governing body of swimming is World Aquatics (formerly known as FINA –

Fédération Internationale de Natation) in English international swimming federation

About World Aquatics

 Founded: July 19, 1908

 Headquarters: Lausanne, Switzerland
 Former Name: FINA (until 2023)
 Website: www.worldaquatics.com

ROLES & RESPONSIBILITIES

World Aquatics is responsible for:

✅ Setting and enforcing the rules for competitive swimming.

✅ Organizing international swimming competitions, including the World

Championships and overseeing Olympic swimming events.

✅ Regulating other aquatic sports like diving, water polo, artistic swimming, open water
swimming, and high diving.

✅ Establishing anti-doping regulations and fair play policies.

✅ Developing programs to promote swimming worldwide.

Essential Equipment for Swimming Sports 🏊‍♂️

Basic swimming gear

Swimsuit – Designed for speed and reduced drag.

Men: Jammers or briefs.

Women: One-piece racing suits.

Tech Suits: High-performance suits for competitions.

✅ Swim Cap – Reduces drag and protects hair from chlorine.

Made of silicone, latex, or Lycra.

✅ Goggles – Protect eyes from chlorine and improve visibility underwater.

Anti-fog, UV protection, and different tint options for indoor/outdoor swimming.

✅ Towel/Robe – Used for drying off and staying warm after races.

✅ Earplugs & Nose Clips – Helps prevent water from entering the ears and nose.

2. TRAINING EQUIPMENT ‍♂️

Kickboard – Improves leg strength and kick technique.

🔹 Pull Buoy – Helps isolate arm movements for upper body strength training.

🔹 Swim Fins – Enhances speed, ankle flexibility, and leg strength.

🔹 Hand Paddles – Builds arm strength and improves stroke technique.

🔹 Snorkel – Helps swimmers focus on body position without worrying about breathing.

🔹 Resistance Bands – Used for strength and flexibility training outside the pool.

COMPETITIVE EQUIPMENT 🏅

🏁 Starting Blocks – Used for explosive starts in races.

🔘 Touchpads & Timing Systems – Measures race times electronically in professional

competitions.

📏 Lane Lines (Lane Ropes) – Helps prevent waves and keep lanes organized.

📢 Whistle & Stopwatches – Used by referees and coaches for timing and officiating.

Using the right swimming equipment can enhance performance, improve

training, and ensure safety. Whether you're a beginner, a competitive swimmer,
or an open-water athlete, having the right gear is essential for success in the
water! 🌊🏊‍♀️

Badminton is a racket sport played using rackets to hit a shuttlecock

across a net.

History

 Ancient Greece and Egypt

  Battledore and shuttlecock – original name of badminton
 Shuttlecock “birdie”
 Called “Poona” in India during 18th Century

1873 the Duke of Beaufort introduced the sport at his country estate. The estate
located in Gloucestershire, was called “Badminton House”, which is how the
name became associated with the sports.

In England it was called “BADMINTON”

 The International Badminton Federation (IBF) was established in

1934 and consisted of nine founding members – badminton associations
from Canada, Denmark, England, France, Ireland, Netherlands,New
Zealand, Scotland and Wales.
 In 2006 the IBF changed its name to the Badminton World Federation
(BWF).
 The BWF is the world governing body for the sport of badminton,
recognised by the International Olympic Committee (IOC).
 Badminton became an Olympic sport in the 1992 Barcelona

4 Basic shot in Badminton