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Exercise and any physical activity produce

endorphins chemicals in the brain that act as
Stress natural painkillers and also improve the ability
to sleep, which in turn reduces stress.
When people hear the word stress, they react Meditation, acupuncture, massage therapy,
differently. Some people keep on saying that even breathing deeply can cause your body to
they feel stressed out. produce endorphins. And conventional wisdom
holds that a workout of low to moderate
Stress is a feeling of being under abnormal intensity makes you feel energized and healthy.
pressure. This pressure can come from different
aspects of your day to day life. Such as an Scientists have found that regular participation
increased workload, a transitional period, an in aerobic exercise has been shown to
argument you have with your family or new and decrease overall levels of tension, elevate and
existing financial worries. You may find that it stabilize mood, improve sleep, and improve
has a cumulative effect, with each stressor self-esteem. Even five minutes of aerobic
building on top of one another. During these exercise can stimulate anti-anxiety effects.
situations, you may feel threatened or upset
and your body might create a stress response.
This can cause a variety of physical symptoms,
The role of Physical Activity
change the way you behave, and lead you to in Managing One’s Stress in
experience more intense emotions. times of COVID-19 Pandemic
Stress affects us in a number of ways, both COVID-19 pandemic is an unprecedented time
physically and emotionally, and in varying all across the world. Worldwide, extensive
intensities. Research has shown that stress can social distancing policies are put into place,
sometimes be positive. It can make you more restricting people’s daily activities and
alert and help you perform better in certain worldwide pleas from governments asking
situations. However, stress has only been found people to stay safe and stay at home. This of
to be beneficial if it is short-lived. Excessive or course means that most people will spend
prolonged stress can contribute to illness such much of their time (if not all) at home.
as heart disease and mental health problems
such as anxiety and depression. Some These social distancing measures mean that
common symptoms of stress include sleeping people have far fewer opportunities to be
problems, sweating or a change in appetite. physically active, especially if activities such as
Symptoms like these are triggered by a rush of walking or cycling as transportation means or
stress hormones in your body which, when taking part in a leisurely sports activity such as
released, allow you to deal with pressures or jogging, walking the dog and going to the gym
threats. This is known as the 'fight or flight' are being restricted. Furthermore, these drastic
response. measures also make it so much easier to be
sedentary at home for long periods of time. The
When stress affects the brain, with its many impact of this physical inactivity may very likely
nerve connections, the rest of the body feels be seen in many areas such as health and
the impact as well. So, it is logical to say that if social care and the mental well-being of people
your body feels better, so does your mind. all across the globe.
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● Improve muscle activity

Although these social distancing measures are ● Helps to give some routing to a day
important and needed in a time such as now, in these unprecedented times.
our bodies and minds still need physical activity.

Managing One’s Stress thru

What is Physical Activity? Individual, Dual and Team
Sports.
Physical Activity is defined as any bodily
movement produced by skeletal muscles that
require energy expenditure. There are two There are certain sports, such as golf, bowling,
components to physical Activity that need to and tennis that, for the most part, are
consider. considered individual sports, which are sports
played alone without teammates. Yes, there are
1. Aerobic Fitness - this usually includes exceptions, such as the Ryder Cup in golf, in
moderate to vigorous activity that makes which two teams from either side of the Atlantic
you feel a bit warm, causes your Ocean compete, but often the competition is for
breathing to increase and your heart an individual trophy. A sample of the thousands
rate to increase. of individual sports includes:badminton,
2. Strength and balance - this is often the bowling, boxing, cycling, figure skating, golf,
forgotten component of physical activity, skiing, snowboarding, surfing. swimming, track
but it is an essential part and has many and field and wrestling.
benefits.
Tips to Manage Stress
Physical Activity may include:
● Active recreation
● Sport participation 1. Exercise - working out regularly is one
● Cycling of the best ways to relax your body and
● Walking mind. Exercise can also improve one’s
● Play mood. Work up to 2 hours and 30
● Dance minutes of moderately intense exercise
● Gardening like brisk walks or 75 minutes of a more
● House cleaning vigorous exercise like swimming laps,
● Carrying heavy shopping jogging or other sports.

During the COVID-19 pandemic it is even more 2. Relax your Muscle - when you are
important for all people to be physically active. stressed, your muscles get tense. You
Even if it is only a short break from sitting at can help loosen them up on your own
your desk and doing some walking or and refresh your body by:
stretching. Doing something simple as this will: a. Stretching
b. Enjoying a massage
● Ease muscle strain c. Taking a hot bath or shower
● Relief mental tension d. Getting a good night’s sleep
● Improve blood circulation
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3. Deep breathing - stopping and taking places a little early and avoid
a few deep breaths can take the the stress of being late.
pressure off you right away. You’ll be
surprised at how much better you feel b. When you’re driving a bike on
once you get good at it. Just follow the road, switch to the bicycle
these 5 steps: lane so you can avoid road
accidents.
a. Sit in a comfortable position
with your hands in your lap c. Break down the school
and your feet on the floor. You requirements into smaller
may also lie down. ones. For example, arrange
this from easiest to hardest.
b. Close your eyes.
6. Take a break - you need to plan on
c. Imagine yourself in a relaxing some real downtime to give your mind
place. It can be on the beach, time off from stress. If you’re a person
in a beautiful field of grass, or who likes to set goals, this may be hard
anywhere that gives you a for you at first. But stick with it and you’ll
peaceful feeling. look forward to these moments. Restful
things you can do includes:
d. Slowly take deep breaths in
and out. a. Meditation
b. Yoga
e. Do this for 5 to 10 minutes at a c. Tai chi
time. d. Prayer
e. Listening to your favorite
4. Eat Well - eating a regular music
well-balanced diet will help you feel f. Spending time in nature
better in general. It may also help
control your moods. Your meals should 7. Make time for hobbies - you need to
be full of vegetables, fruit, whole grains, set aside time for things you enjoy. Try
and lean protein for energy. And don’t to do something everyday that makes
skip any. IT’s not good for you and can you feel good, and it will help relieve
put you in a bad mood, which can your stress. It doesn’t have to be a tom
actually increase your stress. of time – even 15 to 20 minutes will do.
Relaxing hobbies include things like:
5. Slow Down - modern life is so busy,
and sometimes we just need to slow a. Reading
down and chill out. Look at your life and b. Knitting
find small ways you can do that. For c. Doing an art project
example: d. Playing golf
e. Watching a movie
a. Set your watch 5 to 10 minutes f. Doing puzzles
ahead. That way you’ll get
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g. Playing cards and board muscles and are flexible. One major advantage
games of competing in an individual sport is that the
athlete can progress at his own pace to improve
8. Talk about your problems - if things skills. The skills he needs are more mental than
are bothering you, talking about them physical. He needs autonomy, self-discipline,
can help lower your stress. You can talk focused thinking, and passion. He must work on
to family members and friends, and you a specific skill over and over until it is mastered.
can also talk to yourself. It’s called He is able to practice as early or late as he
self-talk and we all do it. But in order for wants. He gets to take all the credit for winning,
self-talk to help reduce stress you need but he is on his own and can blame no one but
to make sure it’s positive and not himself for any lackluster performances.
negative.

9. Go easy on yourself - accept that you

Critical Elements
can’t do things perfectly no matter how
hard you try. You also can’t control Individual sports also allow athletes to aim for
everything in your life. So do yourself a personal goals without worrying about hurting
favor and stop thinking so much. And the team. For example, in distance running, an
don’t forget to keep up your sense of athlete will commonly shoot for a personal best
humor. Laughter goes a long way (known as a PB) several times per year. In fact,
towards making you feel relaxed. individual athletes are often said to be
competing against themselves. They do have
10. Eliminate your triggers - Figure the competitors to beat, but they also attempt to
biggest causes of stress in your life. Is it improve on their previous best performances as
your job, your commute, your well.
schoolwork? If you’re able to identify
what they are, see if you’re able to There are two basic types of motivation. They
eliminate them from your life, or at least are external motivation and intrinsic motivation.
reduce them. If you can’t identify the External motivation comes from someone else
main causes of your stress. Make note or involves gaining a reward. Examples of
of when you become most anxious and external motivation include a coach yelling at
see if you can determine a pattern, then you to do push ups, winning a medal, or a
find ways to remove or lessen those parent telling you to clean your room. Intrinsic
triggers. motivation literally means that the desire
comes from within. This is a trait that many
individual sport's athletes possess. Examples
Skills include deciding to run a personal best in a 5K
race or attempting to qualify for a big
There are thousands of individual sports, and tournament. In individual sports, there are no
the skill requirements for each vary greatly; teammates to please or to put peer pressure
however, there are certain skills that apply to upon you, as the pressure comes from yourself.
most individual athletes. Most have high levels
of cardiovascular fitness to allow for long hours
of practice and play. Most have well-toned
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Knowing how to manage time properly and

Types of Sports identify the priorities associated with proper
physical activities is considered one of the best
Sports is an activity that requires physical remedies to fight and reduce stress.
actions and skills where individuals or teams
compete under a set of rules. It is classified into
individual, dual or team sports.
First Aid: Immediate
Dual sports are played by two people opposing action in case of sports
each other. More so, dual sports develop
teamwork and coordination since it needs both Injuries
to win the the game. Like individual sports, dual
sports build muscular strength and promote First aid is the first and immediate assistance
tactical strategy. Examples of individual and given to any person suffering from either a
dual sports are badminton, tennis, pickle ball, minor or serious illness or injury, with care
golf, archery, dance, cross-country skiing and provided to preserve life, prevent the condition
table tennis. from worsening, or to promote recovery. It
includes initial intervention in a serious
A team sport includes any sport where condition prior to professional medical help
individuals are organized into opposing teams being available, such as performing
which compete to win. Team members act cardiopulmonary resuscitation (CPR) while
together towards a shared objective. This can waiting for an ambulance, as well as the
be done in a number of ways such as complete treatment of minor conditions, such as
outscoring the opposing team. Team sports are applying a plaster to a cut. First aid is generally
practiced between opposing teams, where the performed by someone with basic medical
players generally interact directly and training.
simultaneously between them to achieve an
objective. The objective often involves
teammates facilitating the movement of a ball or 5 P’s
similar object in accordance with a set of rules,
in order to score points. 1. Preserve life: Preservation of life is the
most significant aspect of a first aid.
Engaging in different sports whether We need air to survive and to live. The
individual,dual or team sports is beneficial to circulation of air in the body helps in the
everyone. Participating in physical activities like preservation of life. Providers of first aid
in individual, dual, or team sports is also look at the circulation of air in the body
considered vital for maintaining mental fitness, and clean any blocked airways. When
and it can reduce stress. Studies show that it is the airway is blocked, brain damage
very effective at reducing fatigue, improving occurs in about four minutes.
alertness and concentration, and at enhancing
overall cognitive function. This can be helpful 2. Prevent illness or injury from
when stress has depleted your energy or ability worsening: Again, the efforts of the
to concentrate. first aiders are directed toward
prolonging the time the patient has until
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the ambulance arrives. If the patient is tweaked or how to treat it. Here are the
bleeding profusely, the first aider will not common sports injuries.
stitch the wound, but they will do their
best to stop the bleeding until the
Acute Injury
ambulance arrives. In that way, they will
prevent further complications and health ● SPRAIN: Sprains are overstretched
deterioration. ligaments. The injury commonly occurs
when the knee is twisted while weight is
3. Protect the unconscious: Responder placed on it due to improper landing
should secure the casualty in a secure after a jump, running too fast or without
position. If not, he must apply all the proper warm up.
safety precautions, and must try to move
the injured person in a safer place. ● STRAIN: It is a twist, pull or tear of
Unconsciousness involves the loss of muscles or tendon (a cord of tissue that
ability to recognize people, events. connects the muscle to bone).
When you faint, for instance, you are
likely to be unconscious. ● FRACTURE: It is a broken bone. The
most common fracture is located at the
4. Promote recovery: Every action that a upper limbs such as the arm and the
first aider takes should be in the forearm.
direction of helping the person who has
suffered an injury or sudden illness get ● DISLOCATION: It is an injury to a joint
better. Promoting the recovery usually — a place where two or more bones
means using the first aid kit. It is packed come together — in which the ends of
with supplies that are necessary for the your bones are forced from their normal
first aider to be able to help the person positions. This painful injury temporarily
in need. You can understand that the deforms and immobilizes your joint.
time of providing the first aid is crucial. If
your first aid is not well-stocked or it is ● CONCUSSION: It is an injury to the
not there at all – that is a big problem. brain that results in temporary loss of
normal brain function.
5. Pain relief: This is done only if it is in
any way possible and it doesn’t present
a risk to the patient. Some pain relief
Chronic Injury
medications can be dangerous in case a
person is bleeding. Therefore, if not sure ● STRESS FRACTURE: It commonly
if the pain medication is appropriate, it is occurs among runners who train for long
better to ask the medical experts first. periods without adequate rest periods.
Whether you are a highly-trained athlete
or a weekend warrior, there’s always a ● TENDINITIS: It (also called tendonitis) is
chance you could get injured. an inflammation or irritation of a tendon,
Unfortunately, when injuries happen, it a thick cord that attaches bone to
can be hard to know what you’ve muscle.
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● OSTEOARTHRITIS: It is the wear and ● ELEVATION - This means raising the

tear of a joint that results in sore body part above the level of your
deterioration. heart. Doing so reduces pain, throbbing,
and swelling. It’s not as tricky to do as
● BURSITIS: The Bursa is a sac – like you might think. For example, if you
musculoskeletal structure that provides have an ankle sprain, you can prop your
support and cushioning to the joint. It leg up on pillows while sitting on the
protects commonly used joints such as sofa. Keep the injured area raised
the shoulders and knee from repetitive whenever possible, even when you’re
mechanical stress. not icing it.

R.I.C.E Method Managing Sports Injuries

The RICE method is a simple self-care When managing sports injuries, it is important
technique that helps reduce swelling, ease to have a basic checklist to follow. Below are
pain, and speed up healing. RICE method four questions that we should consider.
includes the following four steps:
● What is this injury? (Diagnosis)
● REST - Avoid using the affected muscle ● What should I do about it?
or joint. This may mean not using the (Treatment)
affected area for several days. ● How did it happen? (Cause)
● How do I stop the recurrence?
● ICE- Ice is a tried-and-true tool for (Prevention)
reducing pain and swelling. Apply an ice
pack (covered with a light, absorbent
towel to help prevent frostbite) for 1520 TOTAPS
minutes every two to three hours during
the first 24 to 48 hours after your injury. The assessment of injuries follows TOTAPS. If
Don’t have an ice pack? A bag of frozen it is determined at any point throughout the
peas or corn will work just fine. steps that the athlete cannot continue to play,
the TOTAPS assessment is stopped, the athlete
● COMPRESSION - This means wrapping is removed from play, and medical treatment is
the injured area to prevent swelling. usually sought. TOTAPS stands for:
Wrap the affected area with an elastic
medical bandage (like an ACE ● TALK - Ask the athlete questions to
bandage). You want it to be snug but not gather information about the cause,
too tight -- if it’s too tight, it’ll interrupt nature and site of the injury.
blood flow. If the skin below the wrap
turns blue or feels cold, numb, or tingly, ○ Where does it hurt?
loosen the bandage. If these symptoms ○ How painful is it out of 10?
don’t disappear right away, seek ○ Is the pain sharp or dull?
immediate medical help. ○ Did you hear a snap or a
crack?
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○ How did it happen? relevant to their sport to see if these

movements worsen the injury.
If the casualty reports that they have
immense pain, or that they heard a snap
or crack or does not respond, the
process is stopped immediately, and Badminton
First Aid is applied as medical attention
is found.
Nature of the Game
● OBSERVE - After asking the athlete,
evaluate the said injury. Look for
Brief History
deformity, swelling and redness. If the
injury is to a limb, compare with the
corresponding area on the opposite Badminton is known as battledore and ancient
limb. If there is obvious deformity, there Greece, Poona in India and China and was
is likely to be a fracture or serious named after the badminton House in
ligament/tendon damage, medical Gloucestershire, England. The International
assistance is then needed. Badminton Federation 9IBF) has been housed
in this place since 1934.
● TOUCH - Feel for any painfulness over
the injury site. Severe painfulness when In Asia, badminton became a popular
feeling a bone may indicate a fracture. If sport. We see people playing in parks, streets,
an abnormality or excessive pain exists or any space one may find suitable for playing.
during touch, then the assessment of The objective of the game is to hit the
injuries is stopped, and First Aid is shuttlecock or birdie back and forth over the net
applied as medical attention is sought. with a racket to prevent it from hitting the
ground.
● ACTIVE MOMENT - Active movement
involves the athlete moving the injured Badminton is both a recreational and
part themselves. Ask them to perform a professional sport played in singles and
range of movements to see if these doubles. This sport could last for hours so it
movements bring on pain. demands fitness from players. Badminton is the
world’s fastest-paced racket sport with the
● PASSIVE MOMENT - If you have shuttlecock flying across the net at 200 miles
reached this stage, it is likely that the per hour.
injury is not serious. The passive
movement stage requires the first aider Let’s get to know more about badminton
to move the athlete’s injured body part with the following.
and determine how much pain free
movement is possible. Equipment

● SKILLS TEST - The final component to

● Shuttlecock - It is called “ birdie” and
TOTAPS is a skills test. This involves
made of natural or synthetic materials. It
the athlete performing some basic skills
has a cork base covered with a thin
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layer of leather. A thin layer of about14 ○ Flick serve is also played

to 16 feathers is fixed around the cork upward, but more shallowly than
base end and the birdie weighs 4.73 to high serve.
5.50 g.
● Drive - It is a “low-flying” shot or stroke
● Racket - The badminton racket has intended to hit straight at the opponent.
different parts. The head contains the
stringed part. The shaft connects the ● Net shot - It is a shot or stroke aimed at
handle to the head. The throat, if the front area of the court for the
present, connects the shaft to the head. opponent to play close to the net.
The handle improves the grip.. The
frame refers to the head, shaft, and ● Smash - It is a “killing stroke” where the
handle joined together. racket held with a straight arm is flung
up to hit the shuttlecock squarely in the
● Post and Net -The post is 1.55m in middle of the racket.
height and the net is made of fine cord
of dark color and even thickness. It has ● Lob or lift - It is an “offensive stroke”
a depth of 760mm. bringing the shuttlecock in a high arc
above the opponents reach forcing him
● Court - The court must be smooth but to move to the back of the court.
not slippery and levelled in a ground
space measuring 17x44 feet for singles ● Clear - It is a ‘defensive stroke” that
and 20x44 feet for doubles. brings the shuttlecock in high arc and
Recommended surface is made of allows the player to return to the middle
concrete or luminous materials. of the court and to get ready for another
rally while the shuttle is in the air.
Skills and Strokes
Basic Rules
● Serve - This is the shot that starts the
game and an experienced player uses a Badminton is played indoors with rackets and
flick serve so that the serve barely shuttlecocks by two persons ( singles) or four
clears the net and is aimed at the side persons ( doubles) on each side. Suppose you
line of the service area. and an opponent are playing, you serve from
○ Low serve is played gently over the right service area of the court to start. Once
the net to land at the front of your you have served, the receiver who is at the
opponent service court, near the opposite diagonally the service area across the
short service line. court is expected to return the shuttle back to
you before it hits the ground. This continues
○ High serve is played powerfully until one of you fails to return it. A point is given
upward. The shuttlecock travels to the opposite side if you fail to return the
very high and fails almost shuttlecock and hit the ground or is out of
vertically downward at the back bounds. You must also keep your service
of the receiver’s service court. privilege to gain points. If the server commits a
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fault or loses a rally, the serve is given to the 2. Shuttlecock

opponent. ● It falls on the wrong service court.
● It falls short of the service line, beyond
In doubles play, each team is given two the long service line, or outside the side
chances to serve. However, if one of the boundary line of the court into which
players loses the serve, the partner serves service is in order.
immediately. Once your team finishes your turn ● It falls out of the court’s boundaries or
for the serve, your opponent will serve next. passes through or under the net: or fails
to pass through the net; or touches the
You win the match if a player or team gains 21 roof; sidewalls, the person, or the dress
points. When the core is tied at 20, the game of the person.
continues until one end gains the two-point ● It is held on the racket during the
advantage. The minimum score to wins is 21 execution of a stroke, or if it is hit twice
points while the maximum is 30 points. in succession by the same player with
Note: If the server’s score is an even number, two strokes or it is hit by a player and his
the server must be in the right corner. If the or her partner successfully.
server’s score is an odd number the server ● It is struck before it crosses the strike’s
must be in the left corner of the court. side of the net.

The Toss 3. During the game

Before the game starts, the player or opposing ● A player obstructs an opponent.
teams will toss and the winning side has the ● The racket, player, or player’s dress
following choices: 1) service receive first or 2) touches the net or its supports.
choosing the court end while the losing side of ● A player is struck by a shuttlecock
the toss will conform to the remaining choice. whether he or she is standing within or
outside the boundaries of the court.
Faults of the Game ● A player is guilty of repeated flagrant or
A fault made by a player of the side which is “in’ repeated offenses.
puts the server “out” and if the fault is made by
the player whose side is “out” counts as a point Note: As a general rule, the server may not
to the “in’ side. serve until the opponent is ready. If the return of
the service is attempted, the opponent is
1. Serving deemed ready in this situation.
● The moment the shuttlecock is struck
higher than the server’s waist.
● Upon striking the shuttlecock, the head
Health Benefits of Playing
of the racket is higher than any part of Badminton
the server’s hand holding the racket.
● The server’s feet are not in the service 1. Physical Fitness - It makes your body
court when the service is being made or physically fit. If you play regularly, you
if the feet of the player receiving the have less worry to be active.
service are not in the service area
diagonally opposite until the service is
delivered.
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2. Fighting diseases - It will reduce the

risk of heart and cardiovascular Individual/Dual Sports (Table
diseases owing to a longer life. Tennis)
3. Social Life - If you play badminton, you
can gain friends while gaining History of Table Tennis
experience.
The game was invented in England in the early
4. Speed, Reflexes, and Intelligence - days of the 20th century and was originally
Badminton develops how fast you strike, called Ping-Pong, a trade name. The name
move and react to your opponent. table tennis was adopted in 1921–22 when the
old Ping-Pong Association formed in 1902 was
5. Fun and Enjoyment - Having fun revived. The original association had broken up
playing badminton is good. Playing about 1905, though apparently the game
badminton competitively while having continued to be played in parts of England
fun is good. outside London and by the 1920s was being
played in many countries. Led by
To prevent injuries, participants representatives of Germany, Hungary, and
England, the Fédération Internationale de
should do the following:
Tennis de Table (International Table Tennis
Federation) was founded in 1926, the founding
● Perform a warm-up consisting of members being England, Sweden, Hungary,
stretching and light aerobic activity prior India, Denmark, Germany, Czechoslovakia,
to play Austria, and Wales. By the mid-1990s more
● Participate in a comprehensive training than 165 national associations were members.
program including flexibility, strength
training, jump training, speed and agility The first world championships were held
drills, and endurance training in London in 1926, and from then until 1939 the
● Wear appropriate shoe wear with game was dominated by players from central
skid-resistant soles Europe, the men’s team event being won nine
● Use the appropriate equipment times by Hungary and twice by Czechoslovakia.
● Use good technique In the mid-1950s Asia emerged as a breeding
● Clean off the courts before play. Look for ground of champions, and from that time the
slippery spots if playing indoors and look men’s team event has been won by either
for debris if playing outdoors in the sand Japan or China, as has the women’s event,
or grass. though to a lesser extent; North Korea also
● Allow for adequate recovery became an international force. In 1980 the first
● Stay hydrated World Cup was held, and Guo Yuehua of China
● Provide first-aid kits for safety won the $12,500 first prize. Table tennis
measures. became an Olympic sport in 1988, with singles
and doubles competition for men and women.

Table tennis equipment is relatively simple and

inexpensive. The table is rectangular, 9 feet by
HOPE 2

5 feet (2.7 metres by 1.5 metres), its upper

surface a level plane 30 inches (76 cm) above
Singles
the floor. The net is 6 feet (1.8 metres) long,
and its upper edge along the whole length is 6 A player takes two serves before the ball
inches (15.25 cm) above the playing surface. switches to the opponent to serve, except
The ball, which is spherical and hollow, was during periods of extra play where it changes
once made of white celluloid. Since 1969 a each time. The first person to serve at the start
plastic similar to celluloid has been used. The of the game can be determined in many
ball, which may be coloured white, yellow, or different ways, we’ll leave that up to you to
orange, weighs about 0.09 ounce (2.7 grams) decide! Service can be diagonal or in a straight
and has a diameter of about 1.6 inches (4 cm). line in singles.
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,
Serving Doubles
rubber, which may be laid over a thin layer of
sponge rubber and may have the pimples Service must be diagonal, from the right half
reversed. Whatever combination is used, each court (marked by a white line) to the opponent’s
of the two sides of a paddle must be different in right half court.
colour. The racket may be any size, weight, or
shape. Service changeover in Doubles is as
follows:
The aim of the game is simple; hit the ball over
the net onto your opponent’s side. A point is At the start of a game, the serving team will
won by you if your opponent is unable to return decide which player will serve first. The first
the ball to your side of the table (e.g. they miss player to serve is A1 and;
the ball, they hit the ball but it misses your side
of the table, or the ball hits the net), or if they hit A1 serves to B1 (2 services)
the ball before it bounces on their side of the B1 then serves to A2 (2 services)
table. A2 then serves to B2 (2 services)
B2 serves to A1 2 (services)
Repeat
Scoring
Rotation Rules for Doubles
The first player to gain 11 points and be at least
2 points ahead of his or her opponent wins the
game. If both players have scored 10 points, At the end of game 1 and the start of game 2,
the game is won by the first player to gain a team B will take the first serve; B1 must serve
two-point advantage. A match consists of the to A1. A1 then serves B2 and so on.
best of 5 games. The game starts with a score
of 0-0, and the server will serve first. 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 returns….and
so on.
HOPE 2

movements are improved. The game is

distinguished by bursts of exertion and
Service Rules you Must Obey:
recovery, leading to fast-twitch muscle
development.
The ball must first bounce on your side and
then in your opponents. Your opponent must 4. It’s easy on the joints. Have you had
allow the ball to hit their side of the table before knee surgery, back problems, tired of
trying to return this. twisting your ankles? Try table tennis.
It’s a great way to improve your leg, arm
The ball must pass cleanly over the net – if it and core strength without overtaxing
‘clips’ the net and goes over, it is a ‘let’ and the your joints.
serve is retaken. If it hits the net and doesn’t go
over, the point goes to the other player/team. 5. Burns calories. A 150-pound person
There are no second serves. can burn 272 calories by playing table
tennis for an hour. Considering the fact
that the sport is entertaining and
Top 10 Health Benefits of Ping
addictive, it can be a fun and easy way
Pong/Table Tennis
to burn calories.

Whether you’re playing doubles or singles, 6. Offers a social outlet. Whether you
table tennis, or ping pong, can be a fast-paced play in the community center or at home
competitive sport. In fact, when played at an with friends, table tennis offers a great
intense rate, it can be a great way to burn way to bond with other people while you
calories and get fit. Here are the Top 10 from lose weight. Because young and old
Health Fitness Revolution people can play the game, it can help
improve communication and build
1. Playing improves hand-eye relationships, irrespective of age.
coordination and it stimulates mental Playing at home with siblings or parents
alertness, concentration and tactical can bring family members closer and
strategy. This makes it the perfect enable them to spend more quality time
game for young people to sharpen with each other.
reflexes, and for older people to refine
tactics. 7. Keeps your brain sharp. Alzheimer’s
Weekly reports a clear increase in motor
2. Develops mental acuity. The speed, skills and cognitive awareness from
spin and placement of the ball are playing table tennis, after a series of
crucial in table tennis, and practiced preliminary clinical studies in Japan
players are highly skilled in both creating found that table tennis markedly
and solving puzzles involving these increases the flow of blood to the brain,
three attributes. and could possibly even prevent
dementia.
3. Improves reflexes. Due to the
fast-paced, short-distance nature of the 8. Improves coordination. Following the
sport, both gross and fine muscle ping pong ball as it moves quickly
HOPE 2

toward you, and following its trajectory as close to their body as

as your opponent hits it helps improve possible. In the beginning, many
hand-eye coordination. of you may keep your elbows
further from the body, which can
9. Improves balance. Staying balanced result in inconsistency of the
and being able to quickly change shots. Since it’s the forehand
direction are key to being successful in a drive technique, one must focus
ping pong rally. This is especially on the direction on the ball and
important for the elderly. not on the power or spin of the
ball.
10. Stimulates various different parts of
the brain. By anticipating an opponent’s 2. Topspin of the backhand: A lot of
shot, a player uses the prefrontal cortex amateurs focus on the driving technique
for strategic planning. The aerobic of the forehand first and think that they
exercise from the physical activity of the will learn the topspin technique of the
game stimulates the hippocampus, the backhand later. When they reach quite a
part of the brain that is responsible for moderate stage. Unfortunately, this
allowing us to form and retain long-term thought can be one of the reasons for
facts and events. lacking behind in upgrading yourself to
the best skills.

Five Fundamentals Basic Skills The topspin of the backhand will

in Table Tennis educate you on how to use your wrist
during the game best. Also, it’s going to
1. The technique of driving forehand: give a precise idea about the grip, the
This technique focuses on the player’s acceleration of the ball, and the
force of attacking the ball. Sometimes, a relaxation you should adopt while
small amount of topspin may be added, playing the game.
but it’s sharply a straight flat hit which is
usually very powerful. This driving a. There are three fundamental
technique will help you learn the grip keys to keep in mind while
based on the circumstances and the learning this topspin
timing. Unlike other skills that teach a technique of backhand
beginner to learn the clamps and the correctly:
stances, this technique will ease
yourself with the attacking of the ball i. to maintain a strong focus
and will help you modify your grip on the speed of the
accordingly. shots.

a. There are two fundamental ii. To accelerate the shots,

keys to keep in mind while the player has to hit the
learning this driving technique ball faster and sooner.
of forehand correctly: The
players must keep their elbows
HOPE 2

iii. Take inspiration from create the loop, he is sure to fail. Focus
famous players like on the lower part, mainly the “legs” to lift
Zhang Jike, Hugo appropriately and accelerate forward.
Calderano, and many
more. Once you get to expertise yourself in the
necessary skills gradually, you would
3. Forehand and backhand push: This already know how to make proper use of
technique deals with the estimation of your hands, upper abdomen, and lower
the correct timing. As soon as you abdomen.
become familiar with the forehand
driving technique and the topspin of the 5. Attack the semi-long ball with the
backhand, it becomes essential for you forehand: This technique is widely used
to educate yourself with the timing in table tennis nowadays. Experts, no
precision. Beginners tend to focus on matter how skilled he is, make sure they
this technique at the beginning, but as have a clear understanding of this skill.
mentioned earlier, there are perfect Before proceeding, there are some
timings for every event to take place. questions that must arise in your mind,
which is: “Why do you need to know
a. You should learn in a way to how to serve a semi-long ball?” The
make your push an aggressive answer to this question is as follows:
one. The word aggressive
relates to the following points: a. Short balls can become too weak
for you to win a match.
i. Massive blow with high
quality. b. The opponent can quickly attack
long balls.
ii. Make a push such that it
reaches the side of the c. A semi-long ball will help you to
elbow of the opponent, attack just after you have served
making it hard to catch it. it. That's why it has become a
fundamental skill to learn how to
iii. Push the ball to the attack the semi-long ball with the
middle with a heavy forehand.
push.

4. Backhand loop of the ball to under

Table Tennis Fitness
spin it: For beginners, this is one of the
most robust skills to induce in oneself. Designing a fitness programme for table tennis
However, if taken seriously, this is just the same as designing a fitness
technique becomes more comfortable programme for any other sport. Firstly, you
with time and practice. Perfecting in need to decide the specific type of fitness
creating the backhand loop requires the required. You’ll need to address the following
use of the elbow and the lower power of questions;
the body. If one uses the upper part to
HOPE 2

1. What are the main muscles used?

Five tips that will help you make your
2. What types of movements are used?
table fitness training more relevant
3. Which energy system is used? and specific to our sport.
4. Which muscle fibre type is used?
5. What stage of the season is it?
1. Short sprints - Break your running
However, table tennis is not as straight forward distances down into short sprints of 10,
as many other sports. Factors such as the high 20, 30 and 40 metres. Repeat these
skill level required, the shortness of each point, sprints several times and allow plenty of
the short duration of a game, and the length of time to recover in-between bouts. It’s no
the season can make things more difficult. The good running tired because this will only
level of ability and effort level of the participant make you run slower, which defeats the
also plays a major part. object.

So for the purpose of what you are about to A lot of players don’t realise that the
write: latest evidence has shown that short
intense sprinting improves
⮚ it is based on the pre-season phase cardiovascular and endurance in about
of training, half the time as traditional
cardiovascular training, such as long
⮚ for a player of good ability, who has distance running and cycling. So even if
been playing for several years, and you are only trying to improve your
“general level of fitness”, sprinting is
⮚ who wishes to improve and climb the probably still the best way to go about it!
ranking list to become a top player.
Sprinting improves strength, power and
You are also assuming that the player already limb speed, which are all vital for table
has a good base level of general fitness. tennis. It also helps to build lean muscle
To become a top table tennis player you need mass, while reducing body fat and
to become an athlete, just as you would in any working the anaerobic system.
other sport. I think most people are familiar with
the term “you are what you eat”, well the same Table tennis is a high-intensity sport (as
applies to training; “you become how you train”. is sprinting). Table tennis also requires
Train slow, you become slow. Train fast, you explosive power (as does sprinting). So
become fast. you can see there are a lot of similarities
in the training benefits.
Table tennis is a reaction/speed game that
requires explosive anaerobic movements 2. Train laterally - Table tennis is mainly a
which must make up the main specific type lateral movement game (meaning the
of training programme that is required. main directions of movements are side
to side). So, as I said at the beginning,
“you become how you train”. A lot of
your table tennis fitness training needs
to be made up of lateral movements,
such as lateral jumping.
HOPE 2

Training laterally increases your ability The use of heavy bats can also help
to change direction quickly, improves leg with arm speed and increase the power
strength, explosive power, stability, of shots but the band gives a safer
balance and coordination. Basically, option as it offers a steady increase and
everything you need to play table tennis! decrease in resistance.

3. Use lots of jumping and bounding Also, don’t rule out weight training! The
movements - Add jumping exercises to Chinese train with weights and
your fitness programme, such as tuck understand the incredible benefits
jumps. These are great for improving weights can add to explosive power and
your dynamic power and agility. They speed. Contrary to what many people
also need no equipment and can be think, the use of heavy weights moves
performed when you only have a limited fast in the positive phase and control in
amount of space. You can adapt them in the negative phase increases power and
many ways by using different leg speed and can be a great benefit to
positions such as a pike jump or split table tennis players. You don’t need to
jump. You can also add sprints and just stick to using light weights with high
sidestep movements on landing. These repetitions.
are probably the best types of exercises
for developing explosive power. 5. Train quick - General conditioning
exercises; such as press ups, sit ups,
Jumping on and off boxes is another lunges, squats etc. are all great for table
way to advance your jumping training tennis. However, the emphasis should
and increase explosive power. Known be on speed, quickness and
as plyometrics, and used by most top explosiveness, rather than simply good
athletes, this is an advanced form of technique of exercise. Just have the
training which is very good for player blast 6 quick press ups several
strengthening the tendons and times or add bounces to the press up or
ligaments, and developing joint stability. a jump to the squats. There are many
ways to make these types of exercises
4. Develop arm speed - The importance more suited to developing explosive
of arm speed when playing table tennis. power.
Players need fast acceleration in the
shoulder, elbow and wrist. Resistance Training should, where possible, mimic
training bands are great for training arm the sport we play. Table tennis is a short,
speed and acceleration because they sharp, explosive game that uses
allow the player to mimic the anaerobic lateral movements with
movements of a stroke and target the balance, agility and coordination.
specific muscles required to execute the Remember this when you are next
shot. The gradual increase in tension of working on your table tennis fitness!
the band makes the trainer increase the
speed against the resistance and
improve their acceleration of the stroke.