CROSS COUNTRY RULES

Im back 😎

Badminton? Done ✅ Ultimate Frisbee? Done ✅ Let's move to another sports topic which is Cross Country. It is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. The course should be clearly marked with tape on bth sides, must not contain any other long straight apart from start and finish area. The most suitable is natural, undalating curse with smooth curves and short straights. This knowledge I got from the seminar I 

attended last year which is 'Kursus Kepegawaian Olahraga'.

So here is the basic rules for cross country:

1) Distance.

👨🏻 10 km
👩🏻 10 km
U20 - Men 8 km
U20 -  Women 8 km

Distance recommend for U18 competitions
👦🏻 6 km

👧🏻 4 km

2) Start 🏁

🎐 Race shall be started by firing gun. 

🎐 The commands for races longer than 400m shall be used.

🎐 In races include large numbers of athletes, five-minutes, three-minutes and one-minutes warning should be given.

🎐 Athletes shall be lined up in manner determined by organizers.

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3) Safety. 🚑
🎐 Organisers of Cross-Country Races shall ensure the safety of athletes and officials.

4) Drinking / Sponging & Refreshment stations. 🍹

🎐 Water and other suitable refreshments shall be available at the start and finish all races. 

🎐 Shall be provided if weather conditions warrant such provision.

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5) Race conduct.

🎐 If referee satisfied on the report of a Judge or Umpire or otherwise, an athlete has left the marked course thereby shortening the distance to be covered, he shall be disqualified.

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ULTIMATE FRISBEE? 🥏

Hai everyone. Are you ready to learn something new? 

Today's topic is about Ultimate Frisbee❗❗❗ Whuuutttt is that ❓❓❓ Ahaaaa, according to whatisultimate.com on 2015, ultimate frisbee is an exciting, non-contact team sport played by thousands all over the world in Open, Mixed and Women's teams. It is fast-paced game, demanding its player to develop razor sharp throwing skill and immense stamina & agility. Did you know about this sport? No? Actually, ultimate is a newcomer friendly. I learn about this sport because it was played by one of my friends. To make it short, ultimate has been played by flying a disc "frisbee" to their own teammates. Seems like easy peasy lemon squeezy right? But, NOT FOR ME 😂 It is a high intensity sport where you need to develop more on your cardiovascular endurance. 

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The rules you need to know in order to start are easy to pick up (maybe). There are 10 basic rules that you need to know. 

1) The playing field.

🎊 The field is 100 meters total.

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2) Starting play. 

🎊 The team have 7 playes on the field. Each point starts with the teams on the line at the fron of their end zone. The defending team throws the disc (called the pull) to the attacking team to being play.

3) Scoring.

🎊 Each time the attacking team recieves the disc in the end zone of defending team, they score a point. After scoring a point, the next point begins with the attacking team becoming the defenders.

4) Disc movement.

🎊 The disc can move in any direction via passes between players of the attacking team. The player with the disc must be stationary.

5) Turnovers.

🎊 When pass is incomplete, for example the disc goes out of bounds, the receiving player drops the disc, the defense blocks or intercepts or intercepts the pass. The defending team gains possession of the disc and becomes the attacking team.

6) Substitutions.

🎊 It can only be made after scoring a point, or if a player is injured during a point.


7) Contact.

🎊 The sport is considered non-contact. If there is contact between two players, the result is a foul.

8) Fouls.

🎊 If there is contact between players, the result is a foul. If the foul causes a turnover, the attacking team remains in possession of the disc and play is restarted. 

9) Refereeing.

🎊 Each player is responsible for calling his/her own fouls and for resolving any disputes that might arise. Even at the highest level of Ultimate , there is no official referee.

10) Spirit of the game.

🎊 Ultimate emphasizes sportsmanship and fair play. Competitive play is encouraged, but never at the expense of the respect between players, observation of the rules or the enjoyment of playing the sport. 

That's all what I can share to all of you. May this knowledge will help you to know what is ultimate frisbee and start playing it. Stay active and enjoy the game 🥏

MAKING BADMINTON AS YOUR HOBBY 🏸

Hai Assalamualaikum my beloved followers 💖

My previous topic was about travel, which could help me reduce my stress. And now, doing what we like  or hobby can also improve our mood, mental health and quality of life. As for me, I choose Badminton as my hobby to release my stress, anger and sadness. But, it depends on you, as long as it makes you happy. Playing badminton can also help me to reduce or eliminate boredom during my leisure time. Just to let you know, even when I'm so busy, I really love to play badminton. I'm going to make time for it. So, I have the credibilty to tell you more about this sport, are you ready? Let's go 🚀

First and foremost, the basic equipments you need to have is:

1) Badminton racket.
2) Badminton shoes.
3) Suitable attire/sport attire.
4) Shuttlecock.
5) Badminton net.
6) Badminton grip.

Secondly, we move to basic skills in badminton that you must know. You should learn the basics before learning how to hit badminton shots.

1) Basic Gripping Technique. 
✨ You must learn how to hold your racket using forehand and backhandgrip. The condition of your hand will be different according to your shots. If you are not holding the racket properly, you won't be able to execute strong shots.

2) Basic Footwork.

✨ Secondly, footwork is important thing that you must learn because good footwork allows movement around the court.

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3) Basic Badminton Strokes.
✨ What is badminton stroke? A badminton stroke is the movement of the player's racket with an intention to hit the shuttle. But..... did you know, there are four types of basic badminton stroke which are Overhead Forehand Stroke, Overhead Backhand Stroke, Underarm Forehand Stroke, and Underarm Backhand Stroke. 

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4) Badminton Serve.

✨ I bet that each one of you know that a badminton rally starts with thw serve. You need to know the correct techniques to deliver good serve.

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5) Basic Stance.
✨ It is the way you stand when retrieving certain shots from your opponent. Let me guess, this may be your first time hearing of this term right? So, a good stance set you up to defend and attack effectively during a game. You must learn, Offensive Stance, Defensive Stance, and Net Stance.

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In order to become an intermediate or advanced player, you must MASTER the basics, make them as your habit and after that keep training. Once you get your basics right, learn those advanced shots and skills. Happy trying everyone. Goodluck. 💪🏻