9 Principles of Motor Skills  Example: Lifting weights.

1. Balance 8. Flexibility

 Ability to maintain body stability.  Moving joints through a full range

 Example: Standing on one foot of motion.
without falling.  Example: Stretching to touch
your toes.
2. Coordination
9. Endurance
 Using different body parts
smoothly and efficiently.  Sustaining physical activity over
 Example: Dribbling a basketball time.
while running.  Example: Running a marathon.

3. Agility ------------------------------------------------------

 Changing direction quickly and 9 Principles of Motor Learning

under control.
 Example: Dodging opponents in 1. Goal Setting
soccer.
 Clear objectives help learning.
4. Reaction Time  Example: A player aims to
improve free throws by 20%.
 How fast you respond to a
stimulus. 2. Feedback
 Example: Catching a ball as
soon as it’s thrown at you.  Information on performance to
correct or reinforce.
5. Power  Example: A coach telling you to
follow through on your shot.
 Combining strength and speed
for explosive movements. 3. Practice
 Example: Jumping high for a
slam dunk.  Repetition improves skills.
 Example: Practicing tennis
6. Speed serves daily.

 Moving quickly from one point to 4. Motivation

another.
 Example: Sprinting 100 meters.  Being driven helps you learn
faster.
7. Strength  Example: Wanting to win a
tournament pushes you to train
 Applying force against resistance. harder.
5. Transfer of Learning Example: Passing a soccer ball during a
game (because players and situations
 Skills learned in one area help in constantly change).
another.
 Example: Playing hockey Closed Motor Skills
improves balance for skiing.
Performed in a stable, predictable
6. Individual Differences environment.

 Everyone learns at their own Example: Shooting a free throw in

pace. basketball (the environment stays the
 Example: Some pick up same each time).
swimming faster than others.
Quick Tip:
7. Mental Practice
Open = reacting & adapting
 Imagining actions can improve
performance. Closed = repeating & refining
 Example: Visualizing a golf swing
before taking the shot. ------------------------------------------------------

8. Distributed Practice Gross Motor Skills

 Learning is better when practice Involve large muscle groups for big
is spread out. movements.
 Example: Practicing volleyball
passing for 20 mins over several Example: Jumping, running, or throwing
days. a ball.

9. Whole vs. Part Practice Fine Motor Skills

 Some skills are learned best as a Involve small muscle groups for precise
whole, others in parts. movements.
 Example: Learning a gymnastics
routine in sections (part) vs. Example: Writing with a pen or
running (whole) buttoning a shirt.

------------------------------------------------------ Quick Tip:

Open Motor Skills Gross = whole body/large

movements
Performed in a changing, unpredictable
environment. Fine = hands/fingers/small
movements
------------------------------------------------------ 2. Wrist Rotations - Flexors &
Discrete Motor Skills Extensors (Forearms): Control wrist
motion for accurate racket handling.
Have a clear start and end point.
Triceps: Assist in controlling wrist
Example: Kicking a ball or throwing a movement for smooth execution.
punch.
3. Lunges - Quadriceps & Hamstrings:
Continuous Motor Skills Provide stability and control during the
serve, helping with leg positioning.
No clear start or end; repetitive
movements. Glutes: Support balance and help
maintain posture while executing the
Example: Swimming or cycling. serve.

Quick Tip: Core (Abdominals & Lower Back):

Stabilize the body to maintain balance
Discrete = single action during the serve.

Continuous = ongoing/repeated Foot and Ankle Muscles: Help with foot

action stability and weight transfer, ensuring
correct foot placement.
------------------------------------------------------
4. Ankle Rotation - Calves: Help with
BACKHAND SERVE (Badminton) foot stability and weight transfer,
ensuring correct foot placement.
Preparatory Phase – Execution
(Backswing) – Execution (Contact) Foot and Ankle Muscles: Control ankle
Follow-Through movement and maintain stability,
supporting proper foot placement during
Skill-Related Components: rotation.

1. Coordination ------------------------------------------------------
2. Balance
3. Reaction Time DRIVE (Table Tennis)

Muscles- Involved Preparatory Phase – Execution Phase –

Follow Through
1. Arm Circles - Deltoids (Shoulders):
Stabilize and control arm movement for Skill Components
precise serve execution.
1. Reaction Time
Triceps & Biceps: Assist in arm 2. Agility
extension and control for smooth and 3. Coordination
coordinated movement.
Grip
Wrist Flexor and Extensor – Wrist Curl  Explosive Lunges
and Hand Grip  High Knee
 Sprinting
Footwork  Hill Sprinting
 Resistance Band Training
Quadriceps/Hamstring/Biceps  Flying 20s
Fremoris/Gluteus Maximus– lunges,
squats, leg raise Coordination

Forehand Drive  Bicycle crunches

 Resistance band (stationary)
Trapezius – Pull ups  Ladder Drills
 Cone Drills
Deltoid – Lateral/Front Raise, Push-ups,
Shoulder Press ------------------------------------------------------

External Abdominal Olique/Latissimus ATHLETICS (100 Meter Dash)

Dorsi – Plank/Side Plank, Russian
Twist, Push-ups Preparatory (Ready, Set, Go Stance) –
Execution (Drive to Acceleration) Follow
------------------------------------------------------ Through (Landing)

ATHELETICS (Long Jump) Skill-Related Components:

Area Measurement : 40m Runway, 1. Speed (Acceleration &

20cm wide Take off Board, 9-10m Sand Maximum Velocity)
Pit 2. Coordination (Efficient
Movement & Stride Mechanics)
Approach – Take off – Flight – Landing 3. Balance (Postural Control &
Stability at High Speeds)
Skill-Related Components:
Speed
1. Power
2. Speed  High Knees: Hip Flexors, Quads,
3. Coordination Core
 Butt Kicks: Hamstrings, Glutes,
Power Calves and Quadriceps
 Resisted Band Sprints: Glutes,
 Squat Jump Hamstrings, Quads, Core
 Box Jump
 Deadlifts Coordination
 Kettlebell Swing
 Resistance Band Jumps  Lunges: Quads, Glutes,
Hamstrings, Calves, Core
Speed  Sit-Ups: Abs, Obliques, Hip
Flexors
  Athlete’s Push-ups: Chest, Balance
Shoulders, Triceps, Core
 Single Leg Jump Squat
Balance  Russian Twist
 Squat
 Lunge Hold with Calf Raise:
Quads, Glutes, Hamstrings, Reaction Time
Calves, Core
 Single-Leg Balance Hold: Glutes,  Ball Juggling
Quads, Hamstrings, Calves, Core  Ball Bounce
 Step-Up Knee Raise: Glutes,
Quads, Hamstrings, Calves, Hip ------------------------------------------------------
FLexors, Core
TABLE TENNIS (Forehand Smash)
TABLE TENNIS (Forehand Serving)
Backswing - Strike - Follow Through
Preparatory Phase - Execution Phase -
Follow-through Phase SKILL-RELATED COMPONENTS:

Skill-Related Components:  REACTION TIME

 AGILITY
1. Coordination  COORDINATION
2. Balance
3. Reaction Time REACTION TIME

Drills  QUICK HAND GRIP EXERCISE

 TUCK JUMP EXERCISE
 Shadow Serving (Forehand,  HOCKEY SHUFFLE BLAZE POD
Backhand)  MODIFIED LIGHT AND SOUND
 Trap/Alternate Trap Drill DRILL
 Wall Taping
 Serve with Resistance Band AGILITY
 Multi-ball Training
 SQUAT JUMP
Coordination  LATERAL SHUFFLE

 Wrist Rotation COORDINATION

 Plank Shoulder Taps
 Push-up  HIGH KNEES JOG IN PLACE
 QUICK SHOULDER TAPS
 BURPEES