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CONTEXT OF SPORT

‘The game of rackets’ is where squash got its start in the 19th century in England. The sport was created at Harrow School and developed into its own style with courts, equipment, and regulations. There are many reasons why people choose to play squash, one of the reasons is it provides stress relief and mental fitness and just like most racquet sports, it improves hand-eye coordination, agility, and concentration. It is also an indoor sport that can be played anytime, as well as easy to learn and suitable for all ages and skill levels. Playing this sport for the first time this year I was able to learn and develop some basic skills, as well as learn some basic movements- I have developed an elementary level of understanding of this sport.

EVALUATION

A major movement of this sport is the ‘Serve’. There are five main serves in squash, one of them being ‘the smash’ serve. The smash serve, similar to a serve in tennis or even volleyball, is more of an overhead spike. The goal of a smash serve is to get you valuable time to get yourself on the ‘T’ position. The speed of the ball is crucial in making the serve. Serving the ball too fast and you can miss your chance and too slow can result in having an easy volley for your opponent. This serve aims for the near centre of the front wall just above the serve line making it as low as possible. Make sure to bounce it off from the side wall just above the short line. This gives the ball longer airtime to keep your opponent guessing as you take advantage of the time to get to the ‘T’ position.  The player’s body with should be with their feet shoulder width apart, holding all weight on racquet foot. Throwing the ball at shoulder height with the opposite hand. Then, at the peak of the throw, the player should twist their torso as they swing the racquet to hit the ball. Following through with the swing as if throwing the ball with their hand – this will allow the moment of the movement to be maintained and create a more powerful serve.

In the video I have completed a serve- I stand in the box, it hits the wall and lands on the opposition’s court, this makes it a technically successful serve. However, the technique and form used to achieve this is in need of modification as there is a lot of wasted movement and power in my form that will lead to a lack of accuracy, power, coordination and response time. I also, in my naivety of the sport, have not used the tactic of bouncing the ball off the side wall to confuse them, and hopefully score a point. There is good accuracy in my hit- aiming for the centre of the wall for ideal bounce back and good placement on the opposition’s court. I am very elementary in my skills of squash, I’m still learning both the correct movements and the rules, at the moment I rely more heavily on the skills I learnt in tennis and this is a downfall for me. I need to learn the correct method and skill to do with this sport specifically, this will help me grow from an elementary level to a developing player.

REFLECTION

Based on how I’ve handled learning the basic movement of the smash serve in squash I believe my ability to reflect elementary skills and understanding of the sport. In squash it is very important to wear protective eye gear, clear plastic glasses that are shatter proof – this important because if the player is not careful, they could be hit in the eye with the ball and suffer a serious injury that could be permanent and lifelong. Age – people aged over 40, mainly males, are at risk of injury. This is usually because older players are often in poor physical condition before they play. A general level of fitness is required to play active squash. Poor technique – this puts unnecessary strain on joints and muscles. Prior injuries – squash can exacerbate previous injuries, particularly those of the ankle. The smash serve is an offensive movement because it gives you the chance to score a point almost instantly, with little interference from the opponent player. One of the rules to consider when serving is to keep one foot in the service box without touching the lines until the ball is hit. Then when the ball is hit, it should cross-court to your opponent, between the back wall and the half-court line. I found this movement and skills was enjoyable as I had never played squash before so learning the skills and beginning to understand the sport was interesting and satisfying.

Squash History: Timeline & How it started (sportsfoundation.org)

What are the Benefits of Playing Squash? – Racket Sports World

How to Serve in Squash [Guide To The Five Serves] | Squash Expert

Squash Rules and Squash Scoring Summary - Squash Source

Squash - preventing injury - Better Health Channel

Squash Smash Serve - Better Squash : BossSquash

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CONTEXT OF SPORT

Tennis emerged in 12th century France as “jeu de paume,”. The sport evolved with the introduction of rackets in the 16th century, and modern tennis was established in 1874 by Major Walter Clopton Wingfield. There are many benefits to playing tennis as it increases aerobic capacity and cardiovascular health. Works on lowering resting heart rate and blood pressure, as well as increasing bone density and reducing body fat to create muscle tone, strength, and flexibility. I am at an elementary development of my skills within this sport.

EVALUATION

One of the many styles of hitting the ball within tennis is known as the ‘Backhand’, this involves hitting the ball across the non-dominant side of your body. A player has to start with a strong foundation in footwork and placement in order to hit an adequately powerful backhand. With their feet shoulder-width apart and their weight equally distributed between both feet, the player should be facing the net. The dominant hand should be positioned on the racket's throat, while the non-dominant hand should be gripping the tennis racket with a continental grip. This stance should be supported by the rotation of the body coming from the hips and shoulder, this generates power – the player should aim to hit the ball in front of their body, and the movement should be followed through the swing. This is the two-handed method of backhand, it is recommended to beginners and players whole are after a stable shot. A backhand stroke termed a one-handed backhand is performed with one hand gripping the racket. It takes a lot of expertise to execute this stroke since it is harder to control the ball with one hand. Players that can strike the ball with one hand typically have longer reach since they can extend farther while using their backhand. Typically, volleys, drop shots, and slice strokes are executed with this stroke.

In this video I am using a onehanded backhand. My foundation is solid, my feet slightly further then shoulder width apart, my body faces the net. I’m using my dominant hand to complete the hit – but as you can see, I’m a little unsure where my other hand should be so I’m wasting some of my momentum by having it nearby.  You can see in the video I have a good grasp on how the rotation of my body should complement the hit, I build the power from my hips and send it through my shoulders into the arm, completing the hit. I hit the ball and it lands, in, on the other side of the court. I believe, at my stage of skill it would’ve been helpful to learn a two-handed backhand to have control and accuracy – but for the most part I have the basic execution and form of the movement down. From this video you can see my understanding and execution of the backhand is developing, as I’ve achieved a basic hit, but need to work on multiple parts of my form to create an extensively skilled backhand.

REFLECTION

To play tennis in general its important to consider the different safety considerations to avoid injury. Equipment quality, ensure no damaged balls or rackets are being used. Weather – avoid playing when it is raining, otherwise you could slip and injure yourself. Court Condition – ensure that no debris, rubbish or stray balls are there to slip on and injure self. Warm-Up before every game. In this video I’ve done all these things, as well as checked my equipment quality. Proper technique also means the player is at less risk of injury. A onehanded backhand can be an offensive tactic due to it’s ability to slice the ball- this makes it more difficult for the player opposite to hit. Depending on how the ball is hit can create spin on the ball, this means the ball will move through the air inconsistently, this will make the ball trajectory hard to track. When the ball is hit by the backhand, it must (unless playing doubles) land within the two front squares on the other side of the net- it also cannot go outside the side boundary lines- in order to be counted as a point (if the ball is not returned by the competing player). The skill of backhand interested me as I was developing my skills in tennis, I tried a variety of hits, but found backhand to be one of the most enjoyable and satisfying ones.

Tennis – health benefits - Better Health Channel

How To Hit a Backhand - Top Tips From a Former Player - Tennis Pursuits

Backhand - Wikipedia

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CONTEXT OF SPORT

Gymnastics became an Olympic sport in 1896; women’s gymnastics a sport in 1936. Gymnastics is a popular sport because of the benefits such as overall fitness, flexibility, strength, balance, and confidence. It improves bone health, muscle health, and it also builds personal discipline, focus, and coordination. Women’s events include the balance beam, uneven parallel bars, vaulting, rhythmic sportive gymnastics and floor exercises. The movement of a ‘Forward Roll’ is a key component, and in competitions, compulsory component of the floor routine section. Within this study into the movements, components and skills of gymnastics I am elementary.

EVALUATION

A key, fundamental movement of gymnastics is the forward roll. This is how to complete a traditional forward roll. Crouch to the ground – this should be like a squatted fetal position. Drop your head between your arms. It is important to tuck your chin. (this reduces the chance of injuring your neck or spine). As you rotate your body use the moment of gravity and your hips to force yourself back upright. The weight of your body should rest on your upper to lower back (the surface are disperse the force along your body so you don’t hurt yourself). As a forward roll becomes developed, the athlete can complete it without the use of their hands.

Within the video it is evident that I am elementary, I’m still learning this basic movement and I as I develop I might feel comfortable in removing my hands, however at my current skill, and mastery of this component I am still relying on that self-support. Here you can see how my shoulder makes contact with the ground, my arm laid out to prepare for the roll, I test this support a few times, making sure that no weight of my body is bearing down on my neck or head – in fact not touching the ground at all. When I am ready, I roll, here you can see my movement is smooth and undeterred, and by the end I have completed the roll without hitch, no injury, or stuttered movement. It is perhaps of note though, as I turn I am more skewed (on the side) them a traditional forward roll, this is more because of the type of forward roll I was executing, however I could work to improve a more straight roll. In this stage as I learn the skills of gymnastics, I am able to learn basic movements and complete them to a satisfactory level.

REFLECTION

In gymnastics warming up is essential to the sport, this is due to it being a sport that relies on complete muscle control in order to manoeuvre the body in a way that, if not careful, will hurt it. Warming up the body means that muscles are not stiff, instead reliable – usually static stretches to low intensity resistance exercises meant to prime their most important muscle groups. Another key feature is spotting, in all gymnastic movements a spotter is required to reduce chances of serious injury, such as paralysation – spotters also help to coach gymnasts on their movements.  Use of safety equipment is also important – making sure that equipment is well maintained, and crash mats are nearby. Within my video it is evident that I’m taking these safety measures into consideration, I’m working on the foam matt (to protect my neck and body), and standing behind the camera is Elsa, who is watching me perform the movement. The forward roll must be one solid, complete, cohesive movement, from start to finish, no pauses in the middle. Overall, as I learn this basic skill and other I can see how this might be useful, the general limberness that gymnastics makes available is valuable in the sense that is helpful for my other subject, drama – where it can often require physicality and theatrics, considering gymnastics has its roots in carnivals and such, it stems from a form of dramatic theatre. In that sense, the basic movements that I’ve achieved to an elementary level are interesting and helpful.

gymnastics summary | Britannica

The 13 Benefits of Gymnastics | A Definitive List (uplifterinc.com)

A Complete Guide to the Forward Roll in Gymnastics - Synergy Gymnastics

How to Do a Forward Roll: 10 Steps (with Pictures) - wikiHow

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CONTEXT OF SPORT

During the course study of Dance, we also dabbled into a few of its many forms, one being: Salsa. Salsa is a Latin American dance, associated with salsa music. It originated in late Eastern Cuba and gained popularity in New York in 1960. Dance is what many people consider a ‘universal language’ – because humans are hardwired to enjoy dance- as it triggers the brain’s reward centre. It has also been a way to socially engage with others for hundreds of years, it has practical benefits, such as, improving co-ordination timing and rhythm. It is also form of storytelling and allows you to communicate emotions and complex ideas in an instinctual way. I have a developing skill set within dance, stemming from my studies in the theatrical side with drama – and understanding of movement on an extensive level by training with student practitioners of Jacques Lecoq, and other course studies which help to learn body control, timing, and rhythm. This means I have a great understanding on how space, rhythm and tempo combine to create cohesive pieces that are a form of dance. However, in this area of salsa, I’ve just learned how to conduct the form, and began to understand the rhythm of the sport, therefore I have extensive understanding in theory and am developing the practical performance of said sport.

EVALUATION

One of the movements I’m learning of dance is the style of ‘salsa’. The style of salsa is often described as fluid and playful. While salsa is just a subsection of salsa it is evidently using the conventions of dance with space, sequence, time/tempo, and dynamics. Salsa dancing has 1-8 counts. Count 1, or the first movement is, a step, with the left foot, forward, weight resting on that forward foot (if you are the male leading the dance – if you are the female, you are doing all these steps in backwards order). The next count (count 2) is to transfer the weight that was tilted to the left foot (when stepping forward initially), transfer that weight back to your right leg (your leg should not move). Then for count 3 move your left foot back, feet together again, stay for one count (this is count 4). On count 5, the right footsteps back, weight shifting to rest on that leg (you begin the same movement but backwards- this is where the females do what the males just did for counts 1-4, and the males do what the females did for counts 1-4). Then for count 6, transfer the weight back to the left foot (do not move your feet). Then for 7, feet come back together (move right foot forward), weight for one count (this is count 8). This is the basic, step of the salsa. Next comes the side step- which follows this 8 count movement, with a simple 4 count movement. Both partners step to the left, then back together (count 1 and 2). Then both partners step to the right, then back together (count 3 and 4). Then the routine starts again. With these movements, the idea is to make it your own style, and add a little flourish, there is no particular way to do this, as long as it follows the movement and is enthusiastic – this might be the movement of arms, or the sway of hips. Now, this is the basic step and count of salsa, it gets developed further into many more forms – my classmate and I worked on developing our own style of salsa, with more complexities, dabbling into the use of space, rhythm, tempo and dynamics. We were inspired by this piece (Easy Salsa Dance Moves Lesson (youtube.com)).

In the first video “Dance – Salsa – Basic Step”, my classmate and I show an extensive form of the basic box step- confident with the movement and in sync. Then in “Dance – Salsa Part 1& 2” we show how the dance has developed from the basic box step. The movement starts with the basic count- this is to establish the dance, then it develops, using space and the dynamic of switching as Elsa moves behind me, - initiating a twirl, she then stops (here the movement is a little stuttered as she wasn’t meant to let go of my hand). She spins in a half twirl, before she signals that she is going to spin me again – the partner-partner cohesion is a big thing in developing a dance. As I spin back, Elsa’s hand comes to rest at my waist, and I signal to Elsa that she is going to spin by herself by lifting the arm that she isn’t holding onto, into the air.  She spins once, a full turn, before coming back to rest her hand on my waist- this is her indication to me that we are going back into the basic box step – and then return back to the start, this means that she steps back before coming to her forward step, her hand on my waist has moved to my hand, this tells me she is going to spin me. She follows me around this time, this allows us to come back to the start and repeat the routine. We have a count of one here before going again. Admittedly, as we are learning the sequence and tempo of this dance we are a little awkward here and there in places as we remember and learn it, but overall the piece is developed and cohesive. This piece, one made of influences of the salsa incorporates the main key points of dance with dynamics of the movements with different spins and changing footwork, changes in tempo with the spins breaking the select speed of the footwork, as well as space with engagement of the partners and a flow through the area. The skills within the sport are met, and by focusing on the form of ‘Salsa’ I was able to start to develop an extensive form of this sport, through more practice and understanding I could become an extensive student of this sport.

REFLECTION

Safety considerations when dancing include perfunctorily correct movement patterns specific to the dance style/genre, as well as using choreography that is routinely safe and efficient. By identifying incorrect, inefficient and potentially dangerous movement patterns you could avoid harm. The footwork of the salsa is great at teaching you control and similar to the footwork necessary in the sport soccer – specifically the skill of dribbling the ball, which is both an offensive and defensive skill. Here I demonstrate a thorough knowledge pf the content and understanding of the course concepts and apply well-developed skills necessary to complete the salsa dance routine created. This movement incorporating creative skills displaying knowledge of space, tempo and dynamics. I feel I clearly complete a routine of salsa to a satisfactory and developing level. I thoroughly enjoyed creating this routine with Elsa, I enjoy dancing in a non-competitive leisure way. It has interested me as a drama student who is often looking for different ways to tell a story.

Salsa (dance) - Wikipedia

How to Dance Salsa (with Pictures) - wikiHow

Safe dance practice » Ausdance | Dance Advocacy

Dance - health benefits - Better Health Channel

Safe Dance® fact sheets » Ausdance | Dance Advocacy

Safe Dance Practice: What Is It And Why Do We Need It? (4dancers.org)

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CONTEXT OF SPORT

The broad topic sport ‘Aquatics’ has existed for just about as long as man, it always had its roots in leisure but later came to be considered a sport in 1837, when the first swimming organization was created in London and became known as England’s National Swimming Society. Swimming burns calories and can help people manage their weight, tone their muscles, and improve their overall health and fitness – and because water gives a weightless affect people of all ages and fitness can use it as a tool to regain mobility through joints. When Aquatics started to be considered as a sport, it began to develop into distinct patterns, certain movements becoming known as skills – specifically it started developing what we now know as ‘strokes. One of these strokes falls under the name of ‘freestyle’, Freestyle was traditionally a race that allowed competitors to swim in whichever way they wanted. However, as the sport developed a ‘right’ way to freestyle was developed: an alternating windwheel motion with kicking legs recognised as the most successful form of freestyle. While dabbling in this sport as a topic I have learned the ‘perfect form of freestyle’ and attempted to develop the skills and movements necessary to conduct the stroke.

EVALUATION

One key stroke in the sporting world of aquatics is freestyle, this movement incorporates a mixture of a kicking motion and the paddling of arm in alternation. The ‘correct’ way to freestyle is broken down into a sequence of movements. In the water the body should be level with the water, floating horizontally on the surface, belly down, at diver’s point (hands together in point, arms straight, in front head). The arm should drag down, palm down through the water like a rotating clock hand. The first thing to take notice of in this movement is the dig (this is the feeling of the hand pulling through the water to propel forward). Then as the elbow of the straight arm rises to the surface- the arm should bend, rising out of the water, elbow to the sky (palm facing up now). The wrist should bend fingers not touching the water (just above it) - this will help the swimmer to know how high out of the water they should lift their arm (this means no energy or time is wasted in overextending the arm). Here the wrist leads the forward motion as the arm comes out of the bend and begins to straighten, wrist unbending and fingers taking over and pointing forward. The fingers, (the distance of the extend of the arm should be about in eyeline or further forward) then part slightly (going from cup/arrow point) as they re-enter the water (this reduces surface drag and limits slow of momentum). The hand now back under the water, extends to straighten arm fingers coming back together, meeting the hand left in the diver’s point, the rotation starts again (this time with the opposite arm). As this upper body movement occurs, the legs of the swimmer should maintain float (careful not to have their legs sinking in the water and losing power), their legs should be kicking in the water to propel them forward. Start the kick from core and hips, not the knees. Keep the kick narrow to generate more propulsion while maintaining a balanced body position. Kick near the surface with relaxed ankles. Use a fast and shallow ‘flutter’ kick with the swimmer’s heel just breaking the surface. Kick from the hips and buttocks, using the largest muscles in the body to drive propulsion. (Eliminate knee bend, the most common fault while freestyle kicking) The lower torso (abdomen, hips, upper thighs) should follow the tilting rotation that the arms lead: as the right arm digs and rises out of the water, the left lower torso should rotate in a downward direction. As the left arm digs and rises in the water, the right lower torso should rotate in a downward direction. (this alternating rotation makes the movement smooth and leads into the breathing of the stroke). To breathe in stroke- as the swimmer is completing an arm movement and their body rotates to support this, the head of the swimmer should tilt to the side (that the arm is creating an arch with) and take a deep breath. The breathing sequence for this stroke is: one arm, two arm, breathe arm (this is the most efficient breathing cycle, allowing the swimmer to get as much oxygen needed without wasting energy).

In the video, it is evident that I have a developing skill within aquatics, specifically the stroke freestyle. Within the video you can see how I maintain a great arm form – the rise and rotation of the arm fluid. Here you can see the dig is solid, it pulls my body through the water and propels me forward. Then my elbow raises out of the water elbow to the sky. My wrist bends, fingers not touching the water. Here my wrist leads the forward motion as the arm comes out of the bend and begins to straighten, wrist unbending and fingers taking over and pointing forward. The fingers then part slightly as they re-enter the water. The hand now back under the water, extends to straighten arm, I use my arm and the muscles of my shoulders to give ‘push’ forward through the water, the rotation of my body complements this motion. However, coming to assess my kicking technique you can see a common mistake I’m making of powering my kick primarily with my knees, when it should come more from my whole leg, this also means there’s more sink to my body which is causing drag. Excepting this fault, the kick itself has lose ankles allowing for a ‘flutter’ kick and for power of the legs to be well dispersed through the water and propel my body forward. Here I demonstrate skills in integrating form and technique in movement in an appropriate manner. I demonstrate a strength in upper body control and would benefit from re-assessing and re-practicing my kick.

REFLECTION

Within the water it is really easy for things to go wrong and for someone to drown, as such when completing this activity we’ve done so under supervision: of both our teacher, and an officially trained lifeguard. Another consideration is running into another person in the water, harming them by knocking them around, as such you can see me look around and at my lane before proceeding forward as I have determined my lane without another person, so I don’t accidently run into them. While this stroke is in itself a form of aquatic sport (races) freestyle is also often used as a method to get somewhere quickly within the water. This might be for Water Polo, swimming to the ball- the stroke helps to inform a swimmer of a lot of useful skills that they might use: the kicking, the arms, the breathing. All these skills teach efficiency and work to improve speed and power movement within water. The Freestyle section in swimming doesn’t technically have rules on how to form, its just been learnt (the form taught) is the most efficient and fast way to get through the water. There are a few rules: swimmers may not touch the bottom of the pool (whether to propel themselves or to ground self). And the swimmer must touch the far side wall of the pool with some part of their body (the finish). I am a developing swimmer in the sport of aquatics with a developing understanding and execution of the movements and skills. Freestyle meets my personal interest in the sense I believe it’s a valuable skill, and movement that allows me to get places within the water. I also have personal history in swimming as a child so in that sense it has appealed to me in nostalgia.

From Past to Present: The Evolution and History Of Olympic Swimming - Swimming World News (swimmingworldmagazine.com)

How to Swim Freestyle: 14 Steps (with Pictures) - wikiHow

How to Swim Freestyle for Beginners | 5-Step Guide (myswimpro.com)

How to Develop an Unstoppable Freestyle Kick (yourswimlog.com)

Swimming Rules & Regulations - SwimOutlet.com