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Badminton

FOREHAND GRIP

1. Good athletic stance
2. A (V) will be formed by the thumb and pointer finger on top of the racket handle
3. Face of racket perpendicular to floor
4. Little finger should be at the end or "butt" of the racket

BACKHAND STROKE

1. Rotate the racket slightly so the thumb is along the wide side of the racket
2. Feet and shoulders turn to opposite side for hit
3. Swing hard with good wrist snap

FOOTWORK

1. Ready position---good athletic stance
2. The first step---cross over step
3. Turn sideways for shot
4. Return back to the center of your half of court

LONG, DEEP SERVE/FOREHAND UNDERARM CLEAR

1. Stand sideways to receiver's court, feet shoulder width apart and hitting wrist cocked as much as possible
2. Drop shuttle before starting the swing
3. Snap wrist and rotate the forearm at point of contact
4. Follow through

SHORT SERVE Short, flat flight of shuttle

1. Should look like the long/deep serve
2. Point of contact should be just below the waist (This is slightly higher than the long serve)
3. Guide the shuttle, not hitting it (keep the wrist cocked)
4. Short follow through

FOREHAND OVERHEAD CLEAR high, deep flight

1. The racket is taken back to the back-scratching position, wrist cocked, as one moves into position
2. Shoulders point to net
3. Hit the shuttle, extending as high as possible with the racket face pointing slightly up

BACKHAND CLEAR

1. Switch to the backhand grip while shoulders turn to net
2. Reach back with racket
3. Extend wrist and follow through

SMASH

1. Similar as over head clear
2. Get into position so contact can be made in front of the body

DRIVE

1. Similar to a sidearm clear
2. Point of contact creates a flat pathway

DROP SHOT

1. Similar set-up as a clear or drop
2. Wrist stays cocked with little follow through
3. Point of contact creates a short, flat flight pattern

DINK

1. Contact the shuttle as near net level as possible
2. Guide the shuttle over the net, no follow through
3. Point of contact causes birdie to drop immediately

CROSS COURT DINK

1. Same technique as the Net drops
2. Use the wrist to flick the shuttle to the opposite side of the front of the court

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Basketball

SET SHOT

1. Good athletic stance: (Feet shoulder width apart and facing forward, Knees bent, Head up)
2. Body should be square to the basket
3. Pointer and middle finger should control the shot
4. One handed shot, fingers follow through to basket
5. Do not fall forward or back on the shot, use legs to power straight up

THE DRIBBLE

1. Head and eyes up, knees bend
2. Be able to dribble with either hand
3. Protect the ball with your body and opposite arm
4. Control the dribble with your fingers and wrist-not palm
5. Bounce ball at waist height or below

THE JUMP STOP

1. Stop dribble and jump to both feet
2. Your pivot foot can be either foot depending on what you want to do
3. Front pivot, leads with chest
4. Reverse pivot, leads with back
5. No traveling

PASSING and RECEIVING

1. Chest Pass - Best quick pass in the open
2. Bounce Pass - In traffic, its best to use a bounce pass
3. Baseball Pass - Good for long passes
4. Overhead Pass - Best for passing over an opponent
5. Scoop Pass

PASSING LEARNING CUES:

1. Passes should always be crisp
2. Take a step in the direction of the pass
3. Aim to hit your receiver between the waist and shoulders
4. Learn to catch and pass in one motion
5. E. Make eye contact with receiver

RECEIVING PASS LEARNING CUES:

1. Provide the passer with a target by holding a hand up or both hands forward
2. Move to meet the passes thrown to you
3. Hands should be comfortably spread and relaxed when catching
4. Keep elbows flexed, not stiff
5. Watch the ball all of the way into your hands

LAY-INS

1. Bring the ball up into a shooting position with two hands
2. Right hand shoots a right handed lay-in, left hand shoots a left handed lay-in
3. Right knee comes up in a right handed lay-in, left knee up with a left lay-in
4. Jump up towards the basket when shooting
5. Bounce the ball off the backboard

SCREENS

1. Use a "V" Cut: Run out of sight line of the person you are screening so they don't see you
2. Set your screen very close to the opponent
3. Protect yourself with your arms
4. Hold your ground

PICK AND ROLL

1. Do the same techniques performed in the screen
2. Next, use a slight "push-off" technique to separate from the opponent
3. Use a reverse pivot: Open up towards your teammate you screened for
4. Head to the open area or basket quickly
5. Have hands up and ready to receive the pass

GIVE AND GO

1. Pass the ball to a teammate using the techniques described in "PASSING"
2. Immediately run past the person guarding you
3. Pick your path according to your opponents body position
4. Have your hands up and be ready to receive the pass back quickly
5. The ball will be passed back before you clear your opponent

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Football

THROW

1. Opposition during throwing patterns
2. Arm over top-no side arms
3. Hand on laces
4. Roll ball off of hand

CATCH

1. Thumbs together above the waist
2. Pinkies together below the waist
3. Give with the ball-soft fingers
4. Watch ball into hands
5. Never sandwich catch

THREE POINT STANCE

1. Feet shoulder width
2. Knees and feet facing forward
3. Back tilted slightly, rear end above shoulders
4. Opposite hand to ground of foot forward
5. Head up
   

BLOCKING

1. Out of three point stance quickly
2. Good athletic stance
3. Feet continuously moving
4. Hands up and open

PUNT

1. Hold ball with laces up slightly pointing to mid line
2. Drop ball from hands, not thrown up
3. Point the toe on ball contact
4. Follow through

CENTER SNAP

1. Its an up-side-down pass
2. Get legs involved
3. Look where you are snapping
4. Get up to block/go into pass route

PASS PATTERNS

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Soccer

PASS

1. Outside of foot used for short passes, instep used for mid-range passes and instep and top of foot used for long passes
2. Look at receiver, then look at ball while making contact
3. Pass should be on the ground, not bouncing
4. Lead the receiver

RECEIVING

1. Come to meet the ball
2. Give with the ball, absorb the power
3. A quick glance from ball to determine area to deflect ball
4. Ball deflected to open area

DRIBBLING

1. Use instep/toe/out step
2. Keep ball within 5 feet of yourself
3. Keep your head up
4. Dribble with both feet

HEADING

1. Hit on hair line
2. Do not head a soccer ball below the waist
3. Head aims in direction of your pass
4. Keep your mouth closed and eyes open

PASS AND TURNS

1. Foot on top of ball and stop and pull
2. Hit ball to side
3. Pull ball back and flip-hit ball to side---pull and flip

SHOOTING

1. Opposite foot is placed beside ball
2. Snap of lower leg on ball contact
3. Kick ball away from goalie
4. Kick ball as hard as possible
5. Keep the ball low, contact ball from mid line and up

THROW INS

1. Grip-Fingers spread with thumbs touching each other
2. Throw starts well behind the head
3. Part of both feet remain on the ground
4. Legs and body drive forward for power

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Volleyball

Forearm Bump Pass

1. Be in an athletic stance (feet shoulder width & hands apart, knees bent)
2. Arms extend and together, hands cupped thumbs together
3. Arms straighten as ball contacts the soft part of the inside of forearms 
4. Arms guide ball to target. Arm swing is minimal, lift with legs
5. Eyes watch ball-head drops and shoulders shrug

Set

1. Position yourself under the ball
2. Fingers form a triangle above forehead-hands cupped
3. Arms bent
4. Contact with fingers (not palms) on the side of the ball
5. Extend

Serve-Underhand

1. Feet are parallel- hold ball in non-hitting hand
2. Step with foot opposite serving hand
3. Contact behind, not under ball
4. Ball is hit out of the hands
5. Follow through toward target

Serve-Overhand

1. Feet parallel-hold ball in non-hitting hand
2. Step with foot opposite serving hand as you toss the ball in front of serving hand 2-3 feet above shoulder and 1-2 feet in front of shoulder
3. Contact behind ball open hand-no fist
4. Volleyball contact with little follow through

Spike

1. Use throwing motion-hand behind ear, elbow back
2. Open hand-contact ball with straight arm
3. Track ball with non-hitting hand
4. Follow through-wrap hand around ball

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Track

Long jump

• Approach---Run should be an acceleration with the last few strides a maintaining of the sprint. Check marks are used to prevent chopping the stride and scratching.

• Take-off---Similar take-off as the high jump. The next to last stride is a longer or settling stride preparing for the gather or lift. The last stride is shorter and the take-off foot hits in a heel to toe action. The free leg drives up so the upper thigh is parallel the ground.

• Flight---try and acheive a 45 degree angle at take-off
  1. Hitch Kick---A running action in the air
  2. Hang---Hips forward, arms and legs back
  3. Sail---Legs are tucked up under the body for flight
• Landing---Good leg extension is important. Its also important for the arms to drive forward
  1. Rear end between the feet
  2. Rear end to the side

Blocks

• "Runners to your mark"
  1. Hands side ways at starting line
  2. Stronger foot forward (take-off foot in L.J.)
  3. Opposite knee by opposite toe foot
  4. Head up and eyes looking forward about 2 feet
• "Set"
  1. Rear end raises up, butt is a little higher then shoulders
  2. Head up and eyes looking forward about 2 feet
• "GO"
  1. Stay low coming out of blocks
  2. Slowly raise to a standing position

Softball throw

• 1. Approach---use a strong run-up
  1. Cross over step
  2. Side to side step
• Throw
  1. Angle should be 45 degree angle
  2. Throw early enough so you don't cross the scratch line on follow through
• Follow Through

100 dash

• Keep body ( arms, hands, jaw and shoulders) loose
• Explosion under foot driving knee up
• Grab track and pull it by you
• All body parts ( Knees, arms, head, etc.) aim straight down track
• Sprinter drives through the finish line

Discus

• Grip
  1. Hold discuss so just the last digits of fingers are seen over the discuss, can't see the thumb though
• Throw
  1. Start out facing away from the direction of the throw
  2. Same foot forward as the hand with the discus
  3. Start out low with the knees bent
  4. Rotate the ankles, knees, waist, chest, and finally the arm in an upward 45 degree angle
  5. Head and chest face upward at the time of release
  6. Discus is released out of the front of the hand

Shot technique

• Grip
  1. Shot sets in the fingers (Basket like)
  2. Shot is placed on the neck under the jaw bone underneath the ear
• Throw
  1. Hold shot put in finger tips under chin
  2. Stay low while driving across ring or while using the torque technique
  3. Explode up with the legs during release
  4. Elbow stays out during the put
  5. Shot is put, not thrown
  6. From a standing up position, dip down and turn and lean backwards as non-throwing hand touches shoe farthest away from throwing direction, causing a torque motion
  7. Drive up in a forward and 45 degree motion driving non throwing arm up forcefully
  8. Legs drive forcefully up while body torques, releasing discuss at a 45 degree angle
     • Shot technique---Slide
       1. Grip---Shot sets in the fingers (Basket like)
       2. Placement of shot is on the neck under the jaw bone underneath the ear
       3. Starting position is standing sideways about 1 yard from scratch line
       4. Slide across the area using a forceful side step staying low and leaning back
       5. Drive up using the back leg and torque at the waist
       6. Shot is released at a 45 degree angle

220 yard dash

1. Stay relaxed
2. Start quick, glide, sprint
3. Finish hard through finish line

Fosbery Flop style

• Run Up

1. Right side verses left side3-5 steps straight and 3-5 on a (J) curve
2. An accumulation of speed is critical
3. Last stride is longer and body lowers

• Plant/Take-off of Flop

1. Outside foot plants parallel to cross bar, one arm length away
2. Inside leg drives up parallel to floor and stops
3. Arms drive up forcefully to height causing a blocking action
4. During take-off, jumper looks over inside shoulder

• Bar clearance

1. Jumper should go up before laying back 
2. Previous action causes body to rotate onto back
3. Back arches and butt raises as it clears the bar
4. On bar clearance, hands extend to thighs, this action brings the elbows out of the way of the bar

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