Lesson Notes By Weeks and Term v4 - SHS 2
Sports Participation
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Sports Participation
Download the Lessonotes Mobile Ghana app for faster lesson access on Android and iPhone.
Subject: Physical Education Health Core
Class: SHS 2
Term: 2nd Term
Week: 10
Grade code: 3.1.2.LI.3
Strand code: 1
Sub-strand code: 2
Content standard code: 3.1.2.CS.1
Indicator code: 3.1.2.LI.3
Theme: Physical Activity and Health
Subtheme: Sports Participation
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In any sport, from our beloved football to tennis and emerging games like pickleball, how a player moves their feet is often the difference between success and failure. Good footwork is the foundation of balance, speed, and power. It allows a player to get to the ball efficiently, be in the right position to play a shot, and recover quickly for the next one. In Ghana, where we enjoy many dynamic sports, mastering footwork not only improves performance but also significantly reduces the risk of injuries like twisted ankles or pulled muscles. This lesson focuses on the fundamental footwork and movement skills in pickleball, which are transferable to many other racket sports.
This section breaks down the essential footwork techniques for pickleball. These are the building blocks for effective movement on the court. A. The Ready Position: The Foundation of All Movement
The ready position is the neutral, balanced stance a player takes while waiting for the opponent to hit the ball. It is the starting point for every move you make. What it looks like: Feet: Shoulder-width apart, or slightly wider. Weight: Balanced on the balls of your feet, not your heels. This allows for quick, explosive movement in any direction. Knees: Slightly bent, like you are about to sit in a chair. This lowers your centre of gravity, making you more stable. Body: Leaning slightly forward from the waist. Paddle: Held up in front of the body, around chest height, with both hands for balance if needed. Why it's important: A good ready position is like a coiled spring. It prepares your body to react instantly. If you are standing flat-footed or straight-legged, you will always be a step too slow. Think of a goalkeeper waiting for a penalty kick – they are never standing still! B. The Split Step: The Key to Quick Reactions
The split step is a small, dynamic hop a player makes at the exact moment the opponent is about to strike the ball. How to perform it: As your opponent begins their forward swing to hit the ball, take a small hop in place. Land softly on the balls of both feet, slightly wider than your shoulders. As you land, your body is balanced and ready to push off in any direction (forward, backward, left, or right) to get to the ball. When to use it: The timing is critical. You must perform the split step *just before* the opponent makes contact with the ball. If you do it too early, you'll be stationary when they hit. If you do it too late, the ball will already be past you. Why it's important: The split step interrupts any forward or backward momentum you have, allowing you to change direction instantly. It is the single most important movement for improving your reaction time on the court. C. Movement on the Court: Getting to the Ball
There are three primary directions of movement: forward/backward, and lateral (side-to-side). Lateral Movement (Side-to-Side) This is used to cover the width of the court. Side Shuffle: Technique: Move sideways without crossing your feet. Push off with your lead foot and bring your trail foot to meet it. For example, to move right, push off with your left foot, step right with your right foot, and then slide your left foot towards your right. Your body should remain facing the net. When to use: For short distances and when you need to stay square to the net, ready to hit a volley or groundstroke. It provides excellent balance and stability. Crossover Step: Technique: To cover a longer distance quickly, you cross one foot over the other. To move right, pivot on your left foot and cross your right foot over your left, then continue running. When to use: When you need to run to chase down a wide shot that the shuffle is too slow for. Forward Movement (Approaching the Non-Volley Zone - NVZ) Moving from the baseline towards the net is a critical part of pickleball strategy. Technique: Use small, controlled, walking or running steps. Avoid taking long, lunging steps which can leave you off-balance. Stay low, with your knees bent. Time your movement to arrive at the NVZ line just as your opponent is about to hit their shot, so you can perform a split step and be ready for a volley.