1. SQUASH Physical Education Includes a Squash presentation aimed at year 13 students to complete the Achievement Standard 3.3 Squash Serve Phases Biomechanics of Squash 1 Helpful Hints Techniques 1 Video Clip Achievement Standard 2 3 2 RULES

2. Phases of a Squash Serve Preparation Phase Weight on back foot, wrist cocked, visualizing the placement of ball. Execution Phase Weight transfer onto front foot, extension of arm and elbow, ball contact at waist height. Follow Through Again, weight is on front foot, arm extending over shoulder. Front foot should have stepped towards the ‘T’. Biomechanics of Squash 1 RULES Techniques 1 Video Clip 2 Achievement Standard Helpful Hints 2 3 HOME

3. Biomechanics of Squash - PREPERATION Inertia (Newton's law of motion) “an object at rest remains at rest unless acted upon by some external force” - Inertia is being applied in the preparation phase, my body is being prepared to move. A player who has larger mass has larger inertia. Therefore greater forces will be required to overcome the inertia of my body compared to the ball. Because I weigh more! Inertia is overcome through the Execution phase, this is where movement begins. Major muscle groups that overcome inertia include the quadriceps (these are the major muscles that overcome this because they generate most of the force when the front leg steps forward) other muscles include the trunks and shoulders, these generate force through rotation. Projectile Motion – A vital aspect of the preparation phase is the angle of where my racket is positioned. This will determine the angle of release and therefore how high and far it will go. The image shows that my racket is positioned appropriately, with the racket head ‘open’, wrist cocked, elbow bent and racket above head and shoulders Transfer and Conservation of Momentum – My body is positioned so I can have the momentum of my weight going from my back foot and transferring onto my front foot with momentum being transferred from body to the ball. The sequence and body segments (e.g. rotation of hips, use of quadriceps, shoulders) will enhance the transfer of momentum. Force Summation – When positioning myself to serve, an important aspect for me before I serve, is visualizing the movement of the serve and the correct body parts being used (rotation, transfer of weight, movement of biceps, trunks) My body is positioned to increase the chance of my serve becoming successful. Stability and Balance- the image of me shows stability and balance of my body position. With weight on back foot and having control before executing the shot. My base of support is also shown through the image with the Centre of gravity through the base of support. Phases of Serve 23 RULES Techniques 1 2 Video Clip Achievement Standard Helpful Hints HOME

4. Biomechanics of Squash – EXECUTION Force summation –The image of myself at Execution phase displays sequence and timing of body segments. Starting with rotation of hips, transfer of weight onto front foot, bent elbow to begin with, then arm straight with wrist cocked, therefore the force of my arm is being put into my wrist, hands, then racket. My extension of my arm and stepping forward means my muscles will be at optimum stretch (quadriceps, Biceps) allowing for optimum force. The racket then generates a large amount of force (from the range of motion) when contacting the ball. Transfer and Conservation of Momentum – Momentum is conserved throughout the movement of the ball and my body. As i move through execution phase, momentum is generated by my legs (mainly quadriceps) hips, trunk and shoulders which then goes to my racket. This then contacts the ball with some momentum being transferred to the ball where it begins its flight path. Projectile Motion- During execution phase, the greater the force given to the ball, the greater the speed of release. Therefore with the appropriate technique of the timing of weight transfer, rotation of hips, muscle movement, this can have a huge effect on the height of ball, distance and angle of release. The image demonstrates the contact of the ball at the correct height with wrist behind racket (cocked) So, this will help with speed of release (Wrist tight, not ‘floppy’) plus the height and angle of release Acceleration and Force- ‘the amount of motion a force creates. Acceleration = the tendency of an object for speed to change direction. By having the correct technique of my serve e.g. using correct force summation including timing of weight transfer, movement of hips, Use of body segments with weight generating on quadriceps, balance of stepping front foot towards ‘t’ line etc Will help with the force being generated into the ball, which will therefore result in greater acceleration of the ball. Action and Reaction – ‘For every action there is an equal and opposite reaction’ The image above displays great amount of force being applied into the ball, therefore the reaction of it travels at a good distance. The ball also is traveling in the direction that the fore is being applied. Stability and Balance – The image below displays stability and balance with the front foot stepping towards the target which then increases the size of the base of support. So as I execute the shot, my centre of gravity still remains within my base of support keeping me stable and balanced throughout the execution phase. Video Clip Achievement Standard Helpful Hints RULES Phases of Squash serve 3 Techniques 1 2 1 HOME

5. Biomechanics of Squash – FOLLOW THROUGH Inertia – My muscles have to work hard at this stage to decrease the forces generated during preparation phase and execution to maintain control. The image of me shows a controlled technique as I manage the force and movement of my follow through (the greater the forces generated, the greater the forces required to slow down and control the movement of my follow through. Transfer and conservation of Momentum – The follow through is reducing the momentum in the system so I remain stable, this will help me position myself after the serve, so will then be ready for the receiving ball. Projectile Motion – My follow through helps determine the final path of the ball. Therefore if my follow through is/was not correct e.g. incorrect angle of racket head, wrist not cocked, ect. This could result in the incorrect placement of the ball. The ball could ‘shoot upwards’ or into the tin. Stability and Balance – Balance is maintained with my follow though. With transfer of weight onto front food, Shoulders and back arced. Though I could improve on my base of support ( stance could be open, wider which could help with even mire balance and support. Action & Reaction – The force is being applied towards the front wall, therefore that’s the direction the ball will travel in. Video Clip Achievement Standard Helpful Hints RULES Biomechanics of Squash 1 2 Techniques 1 2 HOME

6. When working through the Achievement Standard 3.3, year 13 students must keep in mind, that when completing the Theory, they must keep relating the ‘ideal skills’ back to their own Squash technique. By gaining higher levels in this standard, the student should aim to have an understanding of their strengths and weakness, how to improve and the effectiveness of shots. By having an understanding of the rules, can be of a great advantage. Squash Helpful hints for students in the process of completing Achievement Standard 3.3: Video Clip Achievement Standard Helpful Hints Phases of Squash serve RULES Techniques 1 2 Biomechanics 2 3 HOME

7. Techniques used in Squash Forehand – This can be an effective shot when used correctly, e.g. hitting the ball down the wall, using the forehand when hitting a Boast Shot. Boast – The boast can be a difficult shot. Though the effectiveness of the shot can raise the level of a players Squash game. It is where the ball travels cross court and hits the side wall first then onto the front wall. This can cause confusion for the opponent, as well as putting the player off balance. Backhand – The backhand is usually used with one hand when playing Squash. By having the correct technique it can be a very useful shot to have while playing Squash. Drop Shot – The drop shot is where the player drops the ball short at the front wall. This is a very effective shot where it creates variation in a game and is catches the opponent ‘off guard’. Its aim is to bring the player forward. Video Clip Achievement Standard Helpful Hints RULES Phases of Squash serve Biomechanics of Squash 1 2 3 HOME

8. Techniques used in Squash Serve – This technique is very important to a game of Squash. The player serves cross court into the opposite box. The aim is to get the serve high in the corner. The player must have at least one foot behind the ‘T’ when serving. After serving, the player must aim to dominate the ‘T’ by moving to it after each shot. Lob – This is where the player hits the ball high with appropriate distance towards the back of the court. By doing this, it can change the pace of the game and also it gives variation. Volley – Again, the volley can change the pace of the game and also give variation. A volley is where the player hits the ball on the full with appropriate placement and timing. Note: To have knowledge and understanding of the game and techniques of Squash is very important. For it will help with future theory of the Achievement Standard 3.3 Phases of Squash serve RULES Video Clip Achievement Standard Helpful Hints Biomechanics of Squash 1 2 3 HOME

9. Video Clip of the Ideal Serve Phases of Squash serve RULES Achievement Standard Helpful Hints Biomechanics of Squash 1 2 3 Techniques 1 2 HOME

10. Achievement Standard Appraise performance in a chosen physical activity before and after a performance improvement programme. Accurately appraise performance in a chosen physical activity before and after a performance improvement programme. Comprehensively and accurately appraise performance in a chosen physical activity before and after a performance improvement programme. Explain, with supporting evidence, the effectiveness of the programme to improve performance. Evaluate, with supporting evidence, the effectiveness of the programme to improve performance. Critically evaluate, with supporting evidence, the effectiveness of the programme to improve performance ACHIEVED MERIT EXCELLENCE Phases of Squash serve RULES Video Clip Helpful Hints Biomechanics of Squash 1 2 3 Techniques 1 2 HOME

11. Rules Relating to Serve and Outcome While serving, Students should keep in mind some rules that may have impact on the outcome of their serve: Firstly, when positioning myself for a serve I have to be aware that one foot must be in the service box, otherwise the serve will not be counted. (It is possible to have both feet in the service box or one foot stepping out of the service box across to the ‘T’ Secondly, for a serve to be successful I / the player has to serve the ball over the half way line (on the front wall) The ball must land cross court into the opposite service box. If this is not done, it will be end of service and the opponent’s will gain a point. It is also compulsory to wear appropriate shoes in a match, wearing un-suitable shoes can affect the outcome of my serve and game by the fact that I may not be able to work at ultimate potential and injuries could occur. Phases of Squash serve Biomechanics of Squash 1 2 3 Video Clip Achievement Standard Helpful Hints Techniques 1 2 HOME