Republic of the Philippines

Surigao del Sur State University

CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

COLLEGE OF BUSINESS MANAGEMENT

Bachelor of Science in Hospitality Management
COLLEGE OF BUSINESS AND MANAGEMENT
Bachelor of Science in Hospitality Management

PE 3
Games and Sports
First Sem. A.Y. 2021 - 2022

Prepared by:

Relina Jabal-Balili, RL
August 2021

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

MIDTERM
Materials
Worksheet
Specific Learning Outcomes
References
Learning Objectives
Physical education 3: Fitness dance
At the end of the, the student/s will be able to: aIndividual/Dual sports college textbook/
1. locate, summarize and report its historical development; Punzalan, Michelle Duya…[et.al.], 2019.
Physical education 3 book 1 Individual/Dual spots/
2. execute the basic skills in badminton; and Calicdan, Antonio V….[et.al.], 2015.
3. understand the sport with emphasis on the rules and regulations. Physical education 3 book 2 Individual/Dual spots/
Calicdan, Antonio V….[et.al.], 2015.

BADMINTON

Lesson 1

INTRODUCTION

Badminton is an indoor skill sport and considered to be the faster racquet-sport played by either two
opposing players (singles) or two opposing duos/pairs (doubles). The players or dous/pairs take
positions in opposite halves of a rectangular court that is divided by a net.

The sport uses a shuttlecock also called a birdy or shuttle, which is 16-feathered projective material
fixed in a cock base covered in a kid leather that has the aerodynamic properties of flying. The
players strike the shuttlecock with their rackets so that it passes over the net and into the opponents’
half of the court. The rally ends once a player commits a fault or the shuttlecock touches the floor.

Badminton consists of five events namely: men’s singles, women’s singles, men’s doubles, women’s
doubles, and mixed doubles. The player/s must score 21 points with 2 points advantage against an
opponent/s.

Brief History and development

Badminton evolved from a similar game called battledore played in fifth-century B.C. China. The
people in China then played a game called ti jian zi. A direct translation from this word ‘ti jian zi’ is
kicking the shuttle. As the name suggests, the objective of the game is to keep the shuttle from hitting
the ground without using hand. Whether this sport has anything to do with the history of Badminton is
up for debate. It was, however, the first game that used a Shuttle.

About five centuries later, a game named battledore and shuttlecock was played in China, Japan,
India and Greece. This is a game where you use the battledore (a paddle) to hit the shuttlecock back
and forth. By the 16th century, it has become a popular game among children in England. In Europe
this game was known as jeu de volant to them. In the 1860s, a game named Battledore and Shuttlecock
but with an added net. The British army learned this game in India and took the equipment back to
England during the 1870s.

The game we all know as badminton began in the 19th century and (1870) and was named by
the Duke of Beaufort after the Badminton House in Gloucestershire. The International Badminton
Federation now has its base in Gloucestershire.

England played the same badminton rules as India until 1887. The Bath Badminton Club
standardized the rules and regulations, making the game more inclined towards the English ideas of

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

how the game should be played. The Badminton Association of England published the first set of rules
in line with the new regulations in 1893 and officially launched the game of badminton. The All England
Open Badminton Championships began in 1899 and were the world’s first badminton competition.

The history of badminton in the United States began with the first badminton club, the Badminton
Club of New York, founded in 1878. The game flourished in the 1930s when places such as the YMCA
and educational institutions began offering badminton instruction. Badminton became a popular
pastime for many Hollywood stars including James Cagney, Bette Davis, Ginger Rogers and Douglas
Fairbanks, which also helped to promote the sports in the 1930s.

The different badminton groups throughout the United States got together to standardize the
rules and regulations of the game in 1936. 1937 saw the first ABA championships and a year later it
became a member of the International Badminton Federation.

The United States singles player, David Freeman, won the All England World Championships in
1949, while the All England World Championship doubles were won the same year by the American
players Clinton and Patsy Stevens, although the All-England Championships were considered the
unofficial world championships until 1977.

Although the history of badminton originated in England this international sports has been largely
dominated by Asian countries and Denmark over the last few decades. Countries including South
Korea, Malaysia, China and Indonesia have all produced world class players. China is currently the
strongest badminton country, winning many major championships consistently over the last few years.

Nature and Purpose of the Game

Badminton is a racket game played by two (singles) or four (doubles) players on a rectangular
court. The objective is to serve the shuttle strategically and thereafter direct it with speed or accuracy
to an unprotected point on the opponent’s court so that the opponent is unable to return the shuttle
across the net or into the proper boundaries of the court area. Likewise, the opponent attempts to
prevent the shuttle from falling to the court on his side of the net and to return it to an unprotected spot
in his opponent’s court.

Supplies and Equipment

1. Badminton racket
A. Light (can be made of wood, plastic, aluminum or other light metals
with nano-materials added for durability).
B. Weighs about 75-100 grams.
C. Racquet head is either isometric or oval.
D. Racket should be about 062 to 0.73 mm in thickness with the range of
80 to 160 N tension.
E. Racket shall not exceed 680 mm in overall length and 230 mm in
overall width.
F. Racket is composed of carbon fiber composite (graphite and
reinforced plastic) and with titanium composites (nanocarbon).
G. Over grips maybe added for friction.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

2. Shuttlecock
a. Open conical shape, and made with 16 goose feathers embedded
into rounded cork base (covered with a thin leather or synthesis
material).
b. High-drag projectile.
c. The feathers shall be measured from the tip to the top of the base.
This length can be 62mm and 70 mm; weighs between 4.74 to 5.
50 g.
3. Net. The net be in dark color raised 1.55 meters high at the edges (5ft. and 1 inch) and 1.524 meters
(5ft.) high in the center.
4. Net Posts. The net posts are placed on the top of the line within the double side lines and are
extended 5 feet and 1 inch from the floor.
5. Clothing. Whole clothing (shirt and short) should be of a short-sleeved or
t-shirt while the shorts inside. Accessories may be added to the body for
certain use.
6. Shoes. Badminton shoes are lightweight with gum soles of rubber or
similar high-grip, non-marking materials. Thick socks will cushion to use
during the game.
7. Badminton Court. Rectangular and divided into halves by a net. A
court is marked with side lines (single and for doubles), short service lines, and center lines (service)
including left and right courts.
Measurements
A. Width for singles – 5.18 m (17 ft.)
B. Width for doubles – 6.1 m (20ft)
C. Full length of the court-13.4 m (44 ft.)
D. Distance of short service lines away from the net-1.98 m (6 ft, 6 inches).
E. Distance of long service lines away from back boundary lines-0.76 m )2ft, 6 inches)

Playing Court Dimensions

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

Badminton Terminologies:

1. Side out – loss of service.

2. Fault – a violation of the rules.
3. Birdie – shuttlecock
4. Let – serve hitting the top of the net and landing in the proper court, a serve retake.
5. Match – winning 2 out of 3 games.
6. Rally – a sequence of one or more strokes starting with the service, until the shuttle ceases to
be in play.
7. In side - team serving
8. Out side – the team receiving
9. Odd and Even Courts – in singles: At the beginning of the game and when the score is even,
the server serves from the right service court. When it is odd, the server serves from the left
service court. If the server wins a rally, the server scores a point and then serves again from
alternate service court. If the receiver wins a rally, the receiver scores a point and becomes the
new server.
10. Game Scoring – Played to 21. The side winning a rally adds a point to its score. At 20 all, the
side which gains a 2-point lead first, wins that game. At 29 all, the side scoring the 30 th point,
wins the game. The side winning a game serves first in the next game.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

Badminton Techniques

A. Forehand Grip- to adopt the forehand grip, you should

shake hands with your racket. When holding the racket out in
front of you, the racket should be parallel with the floor with the
racket head angled vertically. The “V” produced between your
finger and thumb should be on top of the racket handle. The
grip should be relaxed; the fingers will tighten on the handle
just before impact with the shuttle- the greater the power
needed the tighter the grip.

B. Backhand Grip – to use the backhand grip, your thumb must

sit on the flat part of the racket handle (you must be able to see
the strings). The grip must be loose to enable the thumb to
guide the racket through the shot. The racket should be held in
your fingers, not your palm. Your fingers and thumb should be
used to control the racket and for power.

C. High Serve (Single Serve)

The aim of the high serve is to get the shuttle as
high and as far back in the court as possible. Here are
the steps:
1) Forehand grip to be used.
2) Face the direction to serve, stand side on with
non-racket leg forward. (Right handed players
have left leg forward).
3) Hold the shuttle with your other hand (right
handed players hold shuttle with left), above the
level of your waist in front of your body.
4) Hold the racket up ready to serve.
5) Swing the racket, dropping the shuttle onto the racket to make contact.
6) Follow through in the intended direction of the shuttle ending up with your racket over
your opposite shoulder.
7) Ensure to transfer weight from racket leg to non-racket leg during the serve.
8) It is important that the hand holding the shuttle be held high as this will help making
the shuttle go higher.
9) If contact is difficult – restrict the swing e.g. smaller distance to the shuttle.
10) In a game of singles, to serve the player should stand approximately 1m from the front
service line and serve on the diagonal.

Note: It is a fault serve if you slide or lift your feet during a serve.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

D. Doubles Serve (Back Hand)

The aim of this doubles serve is to serve as low to the net and as close to the short
single line as possible. You can use either a forehand or backhand grip, but the easiest
to learn for beginners and new players and the most consistent is the backhand serve.
Here are the steps:
1. Use the backhand grip.
2. Stand close to the short service line, in a
comfortable position. There are players who like to
stand with left foot forward, some right foot, some
face on the net.
3. Have the racket against the body - below the
waist line.
4. Hold the shuttle at the top by the feather in front
of the racket head.
5. Using the fingers and thumb, push the shuttle
flat over the net, keeping the strings aimed in a flat
line so the serve does not go too high.
6. On contact, point the strings in the direction they
want the serve to go.
7. If you hold the racket too tight, the shuttle will go too high and far.

E. Return of Service
In singles – players should stand in the middle of the area to be served into. In
doubles, he player can stand a little closer towards the service line. The player must then
be ready to move fast towards the shuttle as soon as the serve is hit. The ideal position
is to stand with your legs positioned with your non-racket leg in front (left leg for right
handers). Have your knees bent so you are ready to move with your racket up so you can
react quicker to the serve.

F. Positioning for Serving

In men’s or ladies’ doubles, the server will stand close to the service line and their
partner should stand in the middle of the court behind the server so they are ready to
cover the back of the court.
In mixed doubles it is normal for the lady to stand in front of her partner on the
service line when he is serving. She is then able to cover the front more effectively.
When the lady is serving, the man can stand the same as in doubles – behind the
server in the middle of the court. Also when the pair is receiving, the partner should stand
behind the receiver in the middle of the court.
Receiving for the lady is the same positioning for doubles, but when the man is
receiving the lady can stand just behind or alongside him so that both players are not
standing at the front of the court and they are ready to cover the entire court. Players
must always have their knees bent and ready to move.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

G. Overhead Shot
There are three kinds of overhead shots:

1. Clear

The clear is one of 4 overhead strokes played with the forehand grip – the others are the
smash, drop and the snap. The aim is to produce these shots in the same way so that the
opponent cannot pick which shot is going to be played until the last split second.

The action for the overhead can be broken down to 4 easy steps and is almost exactly
the same as the throwing action, for example, throwing a ball from the outfield in cricket.

This action is natural for some players. It is very useful with beginners to practice the
throwing action using the shuttle. These are the steps:

a) Stand side on to the net, with elbows and upper arm parallel to the ground, racket
head above the head. Right-handers will have their left shoulder pointing towards
the net. This position is important to produce the power of the shot.
b) Bring the elbow through high and close to the head, at the same time thrusting the
hip forward.
c) Reach up high with the racket to make contact with the shuttle, making sure they
make contact in front of the head. Swing had, making the shuttle go the back of
the court.
d) Follow through with the racket and step forward.

2. Drop Shot

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

The aim of the drop shot is to bring the opponent in close to the net so they have
to lunge down low to retrieve the shuttle. Use the same preparation steps as the clear
but:
a) At the last split second, take the power out of the shot by slowing the arm
action and by keeping the grip relaxed.
b) The contact point with the shuttle is slightly further forward than the clear,
to make the angle of the shot in downwards position.
c) The player should aim to land the drop approximately on the shot service
line, close to the net, so in a match the opponent would have to move a long
way to the net to retrieve the shot.
3. Smash

The smash is the most powerful and dynamic shot. It is an attacking shot that is
used a lot to put the opponent under pressure and to win rallies.

a) Once again the preparation for the smash is the same for all overheads.
b) You should only attempt a smash when you can make contact with the
shuttle in front of you, so the shuttle will go in a downward angle and with
power to the ground and your baldy moving forward.
c) Side on preparation and bent knees are important to generate the power as
is the elbow and hip coming through towards the net.
d) As you make contact with the shuttle, you need to use your forearm and
wrist to snap down to get the power and angle.
H. Net Shots

The aim of a net shot is to play the shuttle as close as possible to the net so that it is
difficult to return. It is not so important to keep the shuttle flat in its trajectory over the net
– it is more important for it to be close to the net (tight).
a) Stand facing the net with your racket leg forward, posture is slightly forward.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

b) Racket is level with the top of the net (if possible) elbow bent, relaxed grip.
c) Use the fingers and wrist to initiate the striking movement – it is important not to use
your arm.
d) Racket face is slightly facing forward to the net.
e) Slice under the shuttle (use your fingers not arm for this action).
f) For the backhand net shot, the grip is changed but above actions are the same using
your thumb and fingers for the action.
I. Net Lift

The net lift is played with either the forehand or the backhand and aims to land
the shuttle in the tramlines at the back of the court.
a) The idea is to hit the shuttle as early as possible on your side of the net
using as little swing as necessary to keep control of the shot.
b) The racket foot is forward and the weight transfers from the non-racket
foot to the racket foot as the shot is played.
c) Using mainly your forearm with a small swing, hit the shuttle following
through in the direction the shuttle is intended to travel.
d) Don’t get too close to the shuttle or the shot will be too cramped and
lacking in power.

J. Defense Block

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

The basic technique for defense – this is used more in doubles and mixed
doubles.
a) Backhand grip to be used with the racket head pointing at 11 o’clock
position (or 1’oclock for left handers).
b) Your body position is important – face the net with both your shoulders and
feet square on to the net. The easiest and often the most effective way of
returning at smash is to play a block just over the net. The idea is to take
the pace off the smash and just block the shuttle so it lands inside the short
service line and makes it very difficult for the opposition to keep attacking.
c) It is important to have a very relaxed grip.
d) A small movement of the racket is required – no arm.
To Defend by Hitting the Shuttle to the Back of the Court

a) Grips and stance as above.

b) Knees bent and on your toes – as you hit the shuttle you will straighten your
legs to get power and direction.
c) For the shot you must lead with your elbow and flick your wrist through
towards the shuttle.
d) This action is short and fast – make sure you hit high with your arm and
follow through with your racket.

K. Drives

A drive shot is a hard flat shot from half court to half court. This is a good shot for
beginners to start with to practice contact with the shuttle.
a) For the shot to be hit flat to the net, the contact point for the racket and
shuttle is about the same height as the top of the net.
b) Have the players in half court (one player vs. one player) stand with the
body facing the net with the racket head up and facing in the direction they
want the shuttle to go.
c) Ensure that only the forearm is used for this shot not the arm.
d) Use a loose grip so the racket easily can play this shot back and forth.
e) The aim is to make the shuttle go flat to the net so on contact with the shuttle
the racket head needs to be flat and pointing towards the other side of the
net.
f) Progress then on to drive out the side of the body hitting on the forehand
and backhand sides.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

Basic Footwork

1. Ready stance
Stride-standing position (feet apart) with knees a bit
bended. One foot is a bit ahead over the another. Do this, in
the center or middle of a half of the court.
2. Side-to-side (Defense)
Starting in the Ready Position, step in the right foot
sidewalk, finishing in lunge position (use forehand stroke if
right dominant).
To go back, hop (jump) both feet sideward left finishing in
ready position.
Execute this again on the other side starting with right foot (use
backhand for the stroke if right dominant).
3. V-Front
Starting in the Ready Position, step right foot and then hop
(jump) obliquely forward finishing in lunge position (use
forehand stroke if right dominant).
To go back, step left and then hop (jump) both feet obliquely
backward left finishing in ready position.
Execute this again on the other side starting with left foot
obliquely in lunge position (use backhand for the stroke if
right dominant).
To go back, step right foot, and then hop (jump) both feet
obliquely backward right finishing in ready position.
4. V-Back
Starting in the Ready Position, step right foot, and then hop
(jump) both feet obliquely backward right. Using racket, hit a
shadow shuttle moving the left foot in rear and right foot (use
forehand if right dominant).
To go back, step left foot followed by hopping (jumping) both
feet obliquely forward left finishing in ready position.
Execute this again on the other side starting with left foot
followed by right foot (R across L facing back) obliquely
backward right (use backhand for the stroke if right dominant).
To go back, step right foot to original position facing the other
side of the court and then hop (jump) both feet finishing in
lunge position.
5. Front and Back/Forward-Backward (Vice-Versa)
Starting in the Ready position gallop (like hopping) 2-3
times backward towards the back-boundary line, facing the
right side of the court right foot. Using a racket, hit a shadow
shuttle moving the left foot in rear and right foot in front in rear
and right foot in front (use forehand stroke if right dominant).
Starting with left foot, hop (jump) both feet forward and then
do two (2) running steps forward finishing in lunge position and
simultaneously hitting a shadow shuttle on the last step.
Hop (jump) both feet facing the left side of the court and then
repeat from the beginning (If left dominant, from the
beginning start with left foot facing the left side of the court).

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Surigao del Sur State University
CAGWAIT CAMPUS
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Website: www.sdssu.edu.ph

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 serve would go to the opponent. The serve is lost to the opponent.
2. Serving Order - Singles
a. The first serve of the game and all following serves, when the server's score is an even
number, are made from the right service court.
b. All serves, when the server's score is an odd number, are made from the left service
court.
c. When a rally is lost, the receiving player becomes the server and scores a point.
3. Serving Order – Doubles
a. There is only one server in doubles.
b. At the beginning of the game and when the score is EVEN, the server serves from the
RIGHT COURT. When the score is ODD, the server serves from the LEFT COURT.
c. If the serving side wins a rally, the serving side scores a point and the same person serves
again from the alternate 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. You only change sides of the court, from left to right when your team has
scored while 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:
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 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 the net.

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Website: www.sdssu.edu.ph

c. The following situations occur before the next serve and if the offending following side
wins the rally:
c.1 The correct server serves from the wrong court.
c.2. The wrong server serves from either the correct/incorrect service court.
c.3. The correct receiver receives in the wrong court.
Scoring Games
Since January 2006, World Badminton Federation changed the scoring system so now points
are scored after all rallies. Games are played to 21 with advantage of 2 and breaks are only at 11 or
21. Below is a basic explanation for the new scoring system.

Simplified New Rally Points Scoring System

Scoring System
1. A match consists of the best of 3 games of 21 points.
2. The side winning a rally adds a point to its score.
3. At 20 all, the side which gains a 2-point lead first, wins that game.
4. At 29 all, the side scoring the 30th point, wins that game.
5. The side winning a game serves first in the next game.
Intervals and Change of Ends
1. When the leading score reaches 11 points, players have a 60-second interval.
2. A 2-minute interval between each game is allowed.
3. In the third game, players change ends when a side scores 11 points.
Singles
1. At the beginning of the game and when the score is even, the server serves from the right service
court. When it is odd, the server serves from the left service court.
2. If the server wins a rally, the server scores a point and then serves again from alternate service
court.
3. If the receiver wins a rally, the receiver scores a point and becomes the new server.
Doubles
1. There is only one serve in doubles.
2. At the beginning of the game and when the score is even, the server serves from the right court.
When it is odd, the server serves from the left court.
3. If the serving side wins a rally, the serving side scores a point and the same server serves again
from the alternate service court.
4. If the receiving side wins a rally, the receiving side scores a point. The receiving side becomes
the new serving side.
5. The player of the receiving side who served last stays in the same service court from where he
served last. The reverse pattern applies to the receiver’s partner.
6. The players do not change their respective service courts until they win a point when their side
is serving.
7. If players commit an error in the service court, the error is corrected when the mistake is
discovered.
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 own 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.

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 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

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 own lines; replay the point if in doubt.
9. Shake hands after the game/match.
Badminton is an extremely demanding sport. At an elite level, players are often required to
perform at their limits of speed, agility, flexibility, endurance and strength. On top of all of this, players
must maintain a high state of concentration in order to meet the tactical/mental demands of dealing
with their opponents. The varied potential stresses of competitive play are considerable. It is therefore
essential that everyone involved with the modern game ought to be familiar with the
fitness(physiological) requirements of the game and how “badminton fitness” can be enhanced.

Physiological ‘Description’ of the Sport

Badminton is a highly complex sport and this presents great challenges for players and coaches
of all levels. An individual rally is a series of demanding movements performed using a movement
pattern which is unique compared with any other sport. Rally length is often short (average for elite
players is around 6-8 seconds) and, consequently, performed at very high intensity. However, players
must also be prepared for long rallies. Rallies are interspersed with short rest periods (typical duration
around 15 seconds) which allow partial recovery from the previous rally. However, competitive matches
may last at least 45 minutes. So, badminton is a combination of speed (anaerobic fitness) in rallies and
endurance (aerobic fitness) to allow sustained efforts and to promote recovery between rallies. Great
strength, power, agility and flexibility are also required. All of these fitness components should form part
of a player’s fitness training. Additionally, the development of tactical and technical elements is, of
course, also vital. With all of these types of training, an understanding of the principles of fitness training
form a general point of view is essential.

PREPARING FOR THE GAME

THE WARM-UP AND COOL DOWN EXERCISES

(Adopted from Brook Haven National Laboratory)

Badminton is a fast-physical sport which requires agility, speed and quick reaction. Therefore, it’s
important that you perform warm-up and warm-down (cold-down) exercises.

Warming-up before you play reduces the risk of tearing or training muscles, while cooling down will
clear the system of chemical in the body that can result in muscle stiffness.

1. Shoulder circles 5x in each direction (Clockwise &

Counter clockwise).
Start with your shoulders at your side. Begin to circle your
shoulders clockwise 5 times and counterclockwise 5 times.
Purpose – Warm up shoulders.

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 15

 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

2. Reach Up 10x
Start with your arms at chest level and raise
your arms all the way up and back to the start
position. Repeat 10 times. Purpose – Warm up
shoulders.

3. Reach Across, 10 second stretch

Reach left arm across the chest, and with the
right arm, pull the left further across until you
feel a stretch in the shoulder, hold 10 seconds.
Repeat for the opposite side. Purpose –
Stretch lateral shoulder.

4. Reach Back, 10 second stretch

Place both hands behind the back and grasp
your hands. Begin to lift your hands off of your
back until a stretch is felt in front of your
shoulders, hold for 10 seconds. Purpose –
Stretch anterior shoulder.

5. Jumping Jacks 10x

Start with feet together and hands at your
sides. End with feet apart and hands clapped
together. Repeat 10 times. Purpose – To warm
up the arms and legs, as well as increase heart
rate and warm up the body.

6. Mountain Climbers 10x

Start with your hands on the ground, left leg
forward with knee to chest and right leg back.
In a quick motion, switch leg positions. The
count for each cycle is 1,2,3-1.1,2,3-2. 1,2,3-3
counting up to 10. Purpose – Warm up legs,
arms, activate core muscles and stretch
Achilles tendons.

7. Calf Stretch 30 seconds

On your hands and feet, begin a left calf stretch
on ball of foot bringing the heel to the ground.
Place the right foot over the left ankle; hold the
stretch for 30 seconds. Switch sides and
repeat. Purpose – Calf muscle and Achilles
stretch, warm up shoulders, activate core
muscles.

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 16

 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

8. Alternate Calf Stretch 30 seconds

Start with right foot approximately 18” from wall or fence with
toes pointing directly forward, bring the left foot forward and
lean into the wall. Keep the right knee straight and hold the
stretch for 30 seconds. Repeat with the left leg. Purpose – Calf
muscle and Achilles stretch.

9. Toe Touches 10x

Start with feet shoulder width apart, hands on your hips, reach
down towards the toes. If you can reach, touch the floor in
between your feet by the toes, then touch 1’ behind, and again
1’ behind that for a count of 3. (1,2,3-1.1,2,3-2. 1,2,3-3). Then,
back to the starting position. Repeat this count 10 times.
Purpose – Stretch the hamstring muscles.

10. Quad Stretches – 30 seconds

Hold on to a stationary object like the wall or a fence to
maintain balance. Take hold of your right foot and slowly
pull your foot towards the buttocks, keep your knee down
by your opposite leg, not out to the side. Repeat with the
other side. Purpose – Stretch the quadriceps muscles
primarily and the anterior shin muscles secondarily.

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 17

 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

Name: _____________________________________ Date: ______________

Course& Year:
Activity 1 Answer the following questions briefly. Write your thoughts on the space provided.

1. What do you know about the game Badminton?

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2. What are some of the names that badminton has been called over the years?
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3. Cite a brief history of badminton?

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Criteria:
 10 points max - factual, complete, accurate, concise, comprehensive, and efficient relay of
ideas
 5 points max - effective manner or structure of explanation of knowledge or ideas (grammar
and convincing or persuasiveness factor).

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 18

 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

Name: ___________________________________ Date: _______________

Course& Year:
Activity 2
Direction: Explain the following questions carefully. Write your answer on the space provided.
1. Explain briefly the object of the game badminton.
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2. Enumerate and explain the rules of the game.
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3. Write the synapsis of the developments of the game.
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Criteria:
 10 points max - factual, complete, accurate, concise, comprehensive, and efficient relay of
ideas
 5 points max - effective manner or structure of explanation of knowledge or ideas (grammar
and convincing or persuasiveness factor).

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 19

 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph
Name: _________________________________________ Date: ____________________
Course& Year:
Activity 3 A. Answer the following questions correctly. Write the word True if the statement is
correct and False if it is incorrect on the space provided before each number.
_________ 1. Badminton is a lowly complex sport and this presents less challenges for players and
coaches of all levels.
_________ 2. Warming before you play reduce the risk of tearing or training muscles.
_________ 3. Cooling down will clear the system of the chemicals in the body.
_________ 4. The purpose of reach up is to stretch anterior shoulder.
_________ 5. The warm-up exercise and cool down period should last for approximately 60
minutes.

B. Take picture of yourself performing the stretching exercises for badminton in correct
order.

C. Answer the question/s clearly by giving you own ideas/opinion minimum of 50 words.
1. Do you think it is the important to do the warm-up and cooling down? What do you think are the
advantages of stretching before the game?
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Criteria:
 10 points max - factual, complete, accurate, concise, comprehensive, and efficient relay of
ideas
 5 points max - effective manner or structure of explanation of knowledge or ideas (grammar
and convincing or persuasiveness factor).

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 20

 Republic of the Philippines
Surigao del Sur State University
CAGWAIT CAMPUS
Poblacion, Cagwait, Surigao del Sur 8304
Website: www.sdssu.edu.ph

Name: _________________________________________ Date: _______________________

Course& Year:
Activity 4 A. Fill in the blanks. Write your answer on the space provided.
_______________ 1. It is composed of carbon fiber composite (graphite and reinforced plastic) and
with titanium composites (Nano carbon).
_______________ 2. The dark color raised 1.55 meters high at the edges (5ft. and 1 inch) and
1.524 meters (5ft.) high in the center.
_______________ 3. Your fingers and thumb should be used to control the racket and for power.
_______________ 4. An equipment used in badminton, usually made of feather but some are
plastic.
_______________ 5. Placed on the top of the line within the double side lines and are extended 5
feet and 1 inch from the floor.
B. Draw the Badminton court and indicate its correct dimension. Label all the lines and the
boxes found inside the court.

Criteria:
 10 points max - factual, complete, accurate, concise, comprehensive, and efficient relay of
ideas
 5 points max - effective manner or structure of explanation of knowledge or ideas (grammar
and convincing or persuasiveness factor).

SDSSU Cagwait Campus AY 2021-2022 PE 3 (Games and Sports) 21