NCERT Textbook: Individual Sports | Health and Physical Education for Class 9 PDF Download

 Page 1


6.1 IntroductIon Games and sports in some form or the other have been a part 
of human life either for survival or for pleasure. Gradually 
human beings started organising events including games and 
sports as community events. Consequently, the need was felt 
to acquire specific skills and advancement in many sports. 
Each sport has its specific skills which need to be developed 
for playing correctly. In this chapter we are going to discuss 
how some individual sports have evolved and how to develop 
proficiency in playing these sports. Rules and regulations of 
these sports are revised from time to time by there federations.
6.2 BadmInton Badminton is a game which is played by men, 
women (Singles/Doubles) and both men and 
women ( Mixed Doubles) together. It can be played 
by persons of all ages. The first set of rules were 
formulated in Pune, in India in 1901. These rules 
were gradually adopted by other nations. Due to this 
reason, it is believed that badminton originated in 
India. However, the game became an international 
sport after the first All England Championship. 
In 1934, the International Badminton Federation 
(IBF) was formed and the rules of the game were 
standardised. World Badminton Federation (WBF) 
regulates the game. Badminton Association of India 
came into existence in 1934 and various State 
Badminton Associations are affiliated to it.
6.2.1 Types of Events
•	 Singles (boys, girls), 
•	 Doubles (boys, girls),
•	 Mixed Doubles (Combination of a boy and a girl)
6.2.2 Facilities and Equipment 
•	 For playing badminton, a racket, net and shuttle cock  
are required.
•	 Court measurements: The length and width of the 
doubles court shall be of 13.40m × 6.10m. The height of 
the net is 1.55m at the sides and 1.52m at the centre.
Individual Sports
6
Box 6.1
It is important to note that 
playing any sport:
•	strengthens heart muscles;
•	reduces hypertension;
•	helps in keeping optimal weight 
as per height; and
•	helps in preventing of bone 
related disorders.
If played at least for 30 minutes 
a day after adequate warming 
up it keeps you feeling strong, 
motivated, stress-free, having 
high self-esteem and induces 
better sleep at night. 
a ctIvIty 6.1
Collect information 
about your  favourite 
Badminton player 
national/international 
and which aspects of 
his/her game do you 
like?
Page 2


6.1 IntroductIon Games and sports in some form or the other have been a part 
of human life either for survival or for pleasure. Gradually 
human beings started organising events including games and 
sports as community events. Consequently, the need was felt 
to acquire specific skills and advancement in many sports. 
Each sport has its specific skills which need to be developed 
for playing correctly. In this chapter we are going to discuss 
how some individual sports have evolved and how to develop 
proficiency in playing these sports. Rules and regulations of 
these sports are revised from time to time by there federations.
6.2 BadmInton Badminton is a game which is played by men, 
women (Singles/Doubles) and both men and 
women ( Mixed Doubles) together. It can be played 
by persons of all ages. The first set of rules were 
formulated in Pune, in India in 1901. These rules 
were gradually adopted by other nations. Due to this 
reason, it is believed that badminton originated in 
India. However, the game became an international 
sport after the first All England Championship. 
In 1934, the International Badminton Federation 
(IBF) was formed and the rules of the game were 
standardised. World Badminton Federation (WBF) 
regulates the game. Badminton Association of India 
came into existence in 1934 and various State 
Badminton Associations are affiliated to it.
6.2.1 Types of Events
•	 Singles (boys, girls), 
•	 Doubles (boys, girls),
•	 Mixed Doubles (Combination of a boy and a girl)
6.2.2 Facilities and Equipment 
•	 For playing badminton, a racket, net and shuttle cock  
are required.
•	 Court measurements: The length and width of the 
doubles court shall be of 13.40m × 6.10m. The height of 
the net is 1.55m at the sides and 1.52m at the centre.
Individual Sports
6
Box 6.1
It is important to note that 
playing any sport:
•	strengthens heart muscles;
•	reduces hypertension;
•	helps in keeping optimal weight 
as per height; and
•	helps in preventing of bone 
related disorders.
If played at least for 30 minutes 
a day after adequate warming 
up it keeps you feeling strong, 
motivated, stress-free, having 
high self-esteem and induces 
better sleep at night. 
a ctIvIty 6.1
Collect information 
about your  favourite 
Badminton player 
national/international 
and which aspects of 
his/her game do you 
like?
 Health and Physical Education — Class IX
6.2.3 How to Play Badminton 
In singles, there is one player on each side and in doubles, 
there are two players on each side.
•	 The game begins with a toss and winner of the toss has 
the choice either to serve or to receive to serve or opt any 
side of the court to start the game. 
•	 Each player has to serve from alternate sides of the court 
and winner of each rally will get one point. 
•	 A standard game consists of 21 points with a two point 
difference. 
•	 The side winning a game, serves first in the next game. 
•	 Server and receiver stand in diagonally opposite service 
courts and the shuttle must be hit below the waist. 
•	 The shaft of the racket must be pointing in the downward 
direction with both feet in contact with the surface of the 
court until service is delivered. 
•	 A ‘let’ is called when a rally is stopped without any point. 
A let may be given, if: 
	 –	 there is an accidental interference during play,
	 –		 the	shuttle	gets	caught	in	the	net	after	passing	over		
  the net (except during service).
Fig. 6.2 : A Racket and 
a Shuttle
Fig. 6.1 : Badminton Court
Page 3


6.1 IntroductIon Games and sports in some form or the other have been a part 
of human life either for survival or for pleasure. Gradually 
human beings started organising events including games and 
sports as community events. Consequently, the need was felt 
to acquire specific skills and advancement in many sports. 
Each sport has its specific skills which need to be developed 
for playing correctly. In this chapter we are going to discuss 
how some individual sports have evolved and how to develop 
proficiency in playing these sports. Rules and regulations of 
these sports are revised from time to time by there federations.
6.2 BadmInton Badminton is a game which is played by men, 
women (Singles/Doubles) and both men and 
women ( Mixed Doubles) together. It can be played 
by persons of all ages. The first set of rules were 
formulated in Pune, in India in 1901. These rules 
were gradually adopted by other nations. Due to this 
reason, it is believed that badminton originated in 
India. However, the game became an international 
sport after the first All England Championship. 
In 1934, the International Badminton Federation 
(IBF) was formed and the rules of the game were 
standardised. World Badminton Federation (WBF) 
regulates the game. Badminton Association of India 
came into existence in 1934 and various State 
Badminton Associations are affiliated to it.
6.2.1 Types of Events
•	 Singles (boys, girls), 
•	 Doubles (boys, girls),
•	 Mixed Doubles (Combination of a boy and a girl)
6.2.2 Facilities and Equipment 
•	 For playing badminton, a racket, net and shuttle cock  
are required.
•	 Court measurements: The length and width of the 
doubles court shall be of 13.40m × 6.10m. The height of 
the net is 1.55m at the sides and 1.52m at the centre.
Individual Sports
6
Box 6.1
It is important to note that 
playing any sport:
•	strengthens heart muscles;
•	reduces hypertension;
•	helps in keeping optimal weight 
as per height; and
•	helps in preventing of bone 
related disorders.
If played at least for 30 minutes 
a day after adequate warming 
up it keeps you feeling strong, 
motivated, stress-free, having 
high self-esteem and induces 
better sleep at night. 
a ctIvIty 6.1
Collect information 
about your  favourite 
Badminton player 
national/international 
and which aspects of 
his/her game do you 
like?
 Health and Physical Education — Class IX
6.2.3 How to Play Badminton 
In singles, there is one player on each side and in doubles, 
there are two players on each side.
•	 The game begins with a toss and winner of the toss has 
the choice either to serve or to receive to serve or opt any 
side of the court to start the game. 
•	 Each player has to serve from alternate sides of the court 
and winner of each rally will get one point. 
•	 A standard game consists of 21 points with a two point 
difference. 
•	 The side winning a game, serves first in the next game. 
•	 Server and receiver stand in diagonally opposite service 
courts and the shuttle must be hit below the waist. 
•	 The shaft of the racket must be pointing in the downward 
direction with both feet in contact with the surface of the 
court until service is delivered. 
•	 A ‘let’ is called when a rally is stopped without any point. 
A let may be given, if: 
	 –	 there is an accidental interference during play,
	 –		 the	shuttle	gets	caught	in	the	net	after	passing	over		
  the net (except during service).
Fig. 6.2 : A Racket and 
a Shuttle
Fig. 6.1 : Badminton Court
Individual Sports 
a ctIvIty 6.2
Is badminton 
played in your 
school? If yes, 
is it played in a 
specially prepared 
court? Observe the 
court and find out 
the measurements. 
Compare it with 
the Fig. 6.1 given in 
your book.
	 –		 the	server	serves	before	the	receiver	is	ready.
	 –		 umpire	is	unable	to	make	a	decision.
	 –		 both	sides	commit	a	service	court	error.
	 –		 any	other	situation	as	deemed	fit.
•	 A player will lose the rally if service is not correct or 
server misses the service or shuttle lands outside the 
prescribed area, shuttle passes through the net, shuttle 
does not cross the net, shuttle touches the walls/ceiling 
or shuttle hits twice on the player’s racket and any part 
of her/his body touches the net.
•	 Three types of cards are used in Badminton, i.e. yellow 
card for first warning due to misconduct, red card for 
those who have been previously warned and black card 
for disqualifying a player for persistent misbehaviour, 
this shall render a player disqualified for the entire 
tournament.
6.2.4 Fundamental Skills of Badminton
The Forehand Grip
The grip is very important for a player.  The racket is held with 
a shake hand grip. The 'v' between the thumb and fore fingers 
runs down the middle of the side of the handle as shown in 
Fig. 6.3. 
Backhand Grip
In this, the player holds the racquet in the 
forehand grip. She/he then relaxes the grip 
and moves her/his hand over the top edge of 
the handle until the thumb lies flat along the 
back edge.  The strength is directly behind the 
backhand face of the racket. 
Footwork
Footwork is an essential skill for Badminton. 
Being agile and flexible, enables a badminton 
player move all over the court efficiently in 
accordance with a Forehand, Backhand, Drop, 
Drive shot etc. and these are given below:
Strokes
•	 Forehand stroke - The stroke which is 
hit from the right side of the body by the 
right handed player.
•	 Backhand stroke - The stroke which is 
hit from the left side of a right handed player.
•	 Smash - The player will jump upwards, sideways and 
backwards and the shuttle is hit (smashed) quickly and 
forcefully downwards.
Fig. 6.3 : Forehand Grip
Page 4


6.1 IntroductIon Games and sports in some form or the other have been a part 
of human life either for survival or for pleasure. Gradually 
human beings started organising events including games and 
sports as community events. Consequently, the need was felt 
to acquire specific skills and advancement in many sports. 
Each sport has its specific skills which need to be developed 
for playing correctly. In this chapter we are going to discuss 
how some individual sports have evolved and how to develop 
proficiency in playing these sports. Rules and regulations of 
these sports are revised from time to time by there federations.
6.2 BadmInton Badminton is a game which is played by men, 
women (Singles/Doubles) and both men and 
women ( Mixed Doubles) together. It can be played 
by persons of all ages. The first set of rules were 
formulated in Pune, in India in 1901. These rules 
were gradually adopted by other nations. Due to this 
reason, it is believed that badminton originated in 
India. However, the game became an international 
sport after the first All England Championship. 
In 1934, the International Badminton Federation 
(IBF) was formed and the rules of the game were 
standardised. World Badminton Federation (WBF) 
regulates the game. Badminton Association of India 
came into existence in 1934 and various State 
Badminton Associations are affiliated to it.
6.2.1 Types of Events
•	 Singles (boys, girls), 
•	 Doubles (boys, girls),
•	 Mixed Doubles (Combination of a boy and a girl)
6.2.2 Facilities and Equipment 
•	 For playing badminton, a racket, net and shuttle cock  
are required.
•	 Court measurements: The length and width of the 
doubles court shall be of 13.40m × 6.10m. The height of 
the net is 1.55m at the sides and 1.52m at the centre.
Individual Sports
6
Box 6.1
It is important to note that 
playing any sport:
•	strengthens heart muscles;
•	reduces hypertension;
•	helps in keeping optimal weight 
as per height; and
•	helps in preventing of bone 
related disorders.
If played at least for 30 minutes 
a day after adequate warming 
up it keeps you feeling strong, 
motivated, stress-free, having 
high self-esteem and induces 
better sleep at night. 
a ctIvIty 6.1
Collect information 
about your  favourite 
Badminton player 
national/international 
and which aspects of 
his/her game do you 
like?
 Health and Physical Education — Class IX
6.2.3 How to Play Badminton 
In singles, there is one player on each side and in doubles, 
there are two players on each side.
•	 The game begins with a toss and winner of the toss has 
the choice either to serve or to receive to serve or opt any 
side of the court to start the game. 
•	 Each player has to serve from alternate sides of the court 
and winner of each rally will get one point. 
•	 A standard game consists of 21 points with a two point 
difference. 
•	 The side winning a game, serves first in the next game. 
•	 Server and receiver stand in diagonally opposite service 
courts and the shuttle must be hit below the waist. 
•	 The shaft of the racket must be pointing in the downward 
direction with both feet in contact with the surface of the 
court until service is delivered. 
•	 A ‘let’ is called when a rally is stopped without any point. 
A let may be given, if: 
	 –	 there is an accidental interference during play,
	 –		 the	shuttle	gets	caught	in	the	net	after	passing	over		
  the net (except during service).
Fig. 6.2 : A Racket and 
a Shuttle
Fig. 6.1 : Badminton Court
Individual Sports 
a ctIvIty 6.2
Is badminton 
played in your 
school? If yes, 
is it played in a 
specially prepared 
court? Observe the 
court and find out 
the measurements. 
Compare it with 
the Fig. 6.1 given in 
your book.
	 –		 the	server	serves	before	the	receiver	is	ready.
	 –		 umpire	is	unable	to	make	a	decision.
	 –		 both	sides	commit	a	service	court	error.
	 –		 any	other	situation	as	deemed	fit.
•	 A player will lose the rally if service is not correct or 
server misses the service or shuttle lands outside the 
prescribed area, shuttle passes through the net, shuttle 
does not cross the net, shuttle touches the walls/ceiling 
or shuttle hits twice on the player’s racket and any part 
of her/his body touches the net.
•	 Three types of cards are used in Badminton, i.e. yellow 
card for first warning due to misconduct, red card for 
those who have been previously warned and black card 
for disqualifying a player for persistent misbehaviour, 
this shall render a player disqualified for the entire 
tournament.
6.2.4 Fundamental Skills of Badminton
The Forehand Grip
The grip is very important for a player.  The racket is held with 
a shake hand grip. The 'v' between the thumb and fore fingers 
runs down the middle of the side of the handle as shown in 
Fig. 6.3. 
Backhand Grip
In this, the player holds the racquet in the 
forehand grip. She/he then relaxes the grip 
and moves her/his hand over the top edge of 
the handle until the thumb lies flat along the 
back edge.  The strength is directly behind the 
backhand face of the racket. 
Footwork
Footwork is an essential skill for Badminton. 
Being agile and flexible, enables a badminton 
player move all over the court efficiently in 
accordance with a Forehand, Backhand, Drop, 
Drive shot etc. and these are given below:
Strokes
•	 Forehand stroke - The stroke which is 
hit from the right side of the body by the 
right handed player.
•	 Backhand stroke - The stroke which is 
hit from the left side of a right handed player.
•	 Smash - The player will jump upwards, sideways and 
backwards and the shuttle is hit (smashed) quickly and 
forcefully downwards.
Fig. 6.3 : Forehand Grip
 Health and Physical Education — Class IX
•	 Drop - This shot is slow and is hit gently but firmly and 
after clearing the net the shuttle falls close to the net.
•	 Drives - These are shots hit flat into the side zones with 
impact of the racquet hand.
•	 Toss and clear - The shuttle is hit high and deep towards 
the baseline of the opponent.
The Service
The service is one of the most important strokes. There are two 
basic badminton serves:
•	 Long/High service 
•	 Short/Low service 
•	 The player should be centrally located on the court 
standing halfway between the net and the backline and 
near the centre service line.
•	 keep the body sideways to the receiver’s service court.
•	 using forehand grip the server takes the service position 
with both hands between the chest and shoulder.
•	 drop the shuttle and hitting hand is brought down and 
forward, forearm rotates upward at the point of contact.
6.2.5 Scoring
If a serve lands in the court of the opponent without volleyed 
back or the opponent returns a volley outside the play area, the 
server scores a point. In case of boys, it is best of five games of 
21 points with two points lead, e.g. 21-19, 19-21, 22-20 and 
21-17 and in case of girls, best of three games with same lead 
of two points. 
Fig. 6.4 : Badminton service
1 2 3
Page 5


6.1 IntroductIon Games and sports in some form or the other have been a part 
of human life either for survival or for pleasure. Gradually 
human beings started organising events including games and 
sports as community events. Consequently, the need was felt 
to acquire specific skills and advancement in many sports. 
Each sport has its specific skills which need to be developed 
for playing correctly. In this chapter we are going to discuss 
how some individual sports have evolved and how to develop 
proficiency in playing these sports. Rules and regulations of 
these sports are revised from time to time by there federations.
6.2 BadmInton Badminton is a game which is played by men, 
women (Singles/Doubles) and both men and 
women ( Mixed Doubles) together. It can be played 
by persons of all ages. The first set of rules were 
formulated in Pune, in India in 1901. These rules 
were gradually adopted by other nations. Due to this 
reason, it is believed that badminton originated in 
India. However, the game became an international 
sport after the first All England Championship. 
In 1934, the International Badminton Federation 
(IBF) was formed and the rules of the game were 
standardised. World Badminton Federation (WBF) 
regulates the game. Badminton Association of India 
came into existence in 1934 and various State 
Badminton Associations are affiliated to it.
6.2.1 Types of Events
•	 Singles (boys, girls), 
•	 Doubles (boys, girls),
•	 Mixed Doubles (Combination of a boy and a girl)
6.2.2 Facilities and Equipment 
•	 For playing badminton, a racket, net and shuttle cock  
are required.
•	 Court measurements: The length and width of the 
doubles court shall be of 13.40m × 6.10m. The height of 
the net is 1.55m at the sides and 1.52m at the centre.
Individual Sports
6
Box 6.1
It is important to note that 
playing any sport:
•	strengthens heart muscles;
•	reduces hypertension;
•	helps in keeping optimal weight 
as per height; and
•	helps in preventing of bone 
related disorders.
If played at least for 30 minutes 
a day after adequate warming 
up it keeps you feeling strong, 
motivated, stress-free, having 
high self-esteem and induces 
better sleep at night. 
a ctIvIty 6.1
Collect information 
about your  favourite 
Badminton player 
national/international 
and which aspects of 
his/her game do you 
like?
 Health and Physical Education — Class IX
6.2.3 How to Play Badminton 
In singles, there is one player on each side and in doubles, 
there are two players on each side.
•	 The game begins with a toss and winner of the toss has 
the choice either to serve or to receive to serve or opt any 
side of the court to start the game. 
•	 Each player has to serve from alternate sides of the court 
and winner of each rally will get one point. 
•	 A standard game consists of 21 points with a two point 
difference. 
•	 The side winning a game, serves first in the next game. 
•	 Server and receiver stand in diagonally opposite service 
courts and the shuttle must be hit below the waist. 
•	 The shaft of the racket must be pointing in the downward 
direction with both feet in contact with the surface of the 
court until service is delivered. 
•	 A ‘let’ is called when a rally is stopped without any point. 
A let may be given, if: 
	 –	 there is an accidental interference during play,
	 –		 the	shuttle	gets	caught	in	the	net	after	passing	over		
  the net (except during service).
Fig. 6.2 : A Racket and 
a Shuttle
Fig. 6.1 : Badminton Court
Individual Sports 
a ctIvIty 6.2
Is badminton 
played in your 
school? If yes, 
is it played in a 
specially prepared 
court? Observe the 
court and find out 
the measurements. 
Compare it with 
the Fig. 6.1 given in 
your book.
	 –		 the	server	serves	before	the	receiver	is	ready.
	 –		 umpire	is	unable	to	make	a	decision.
	 –		 both	sides	commit	a	service	court	error.
	 –		 any	other	situation	as	deemed	fit.
•	 A player will lose the rally if service is not correct or 
server misses the service or shuttle lands outside the 
prescribed area, shuttle passes through the net, shuttle 
does not cross the net, shuttle touches the walls/ceiling 
or shuttle hits twice on the player’s racket and any part 
of her/his body touches the net.
•	 Three types of cards are used in Badminton, i.e. yellow 
card for first warning due to misconduct, red card for 
those who have been previously warned and black card 
for disqualifying a player for persistent misbehaviour, 
this shall render a player disqualified for the entire 
tournament.
6.2.4 Fundamental Skills of Badminton
The Forehand Grip
The grip is very important for a player.  The racket is held with 
a shake hand grip. The 'v' between the thumb and fore fingers 
runs down the middle of the side of the handle as shown in 
Fig. 6.3. 
Backhand Grip
In this, the player holds the racquet in the 
forehand grip. She/he then relaxes the grip 
and moves her/his hand over the top edge of 
the handle until the thumb lies flat along the 
back edge.  The strength is directly behind the 
backhand face of the racket. 
Footwork
Footwork is an essential skill for Badminton. 
Being agile and flexible, enables a badminton 
player move all over the court efficiently in 
accordance with a Forehand, Backhand, Drop, 
Drive shot etc. and these are given below:
Strokes
•	 Forehand stroke - The stroke which is 
hit from the right side of the body by the 
right handed player.
•	 Backhand stroke - The stroke which is 
hit from the left side of a right handed player.
•	 Smash - The player will jump upwards, sideways and 
backwards and the shuttle is hit (smashed) quickly and 
forcefully downwards.
Fig. 6.3 : Forehand Grip
 Health and Physical Education — Class IX
•	 Drop - This shot is slow and is hit gently but firmly and 
after clearing the net the shuttle falls close to the net.
•	 Drives - These are shots hit flat into the side zones with 
impact of the racquet hand.
•	 Toss and clear - The shuttle is hit high and deep towards 
the baseline of the opponent.
The Service
The service is one of the most important strokes. There are two 
basic badminton serves:
•	 Long/High service 
•	 Short/Low service 
•	 The player should be centrally located on the court 
standing halfway between the net and the backline and 
near the centre service line.
•	 keep the body sideways to the receiver’s service court.
•	 using forehand grip the server takes the service position 
with both hands between the chest and shoulder.
•	 drop the shuttle and hitting hand is brought down and 
forward, forearm rotates upward at the point of contact.
6.2.5 Scoring
If a serve lands in the court of the opponent without volleyed 
back or the opponent returns a volley outside the play area, the 
server scores a point. In case of boys, it is best of five games of 
21 points with two points lead, e.g. 21-19, 19-21, 22-20 and 
21-17 and in case of girls, best of three games with same lead 
of two points. 
Fig. 6.4 : Badminton service
1 2 3
Individual Sports 
6.3 GymnastIcs The word gymnastics has been derived from the Greek word 
‘Gymnos’ meaning “naked art”. In ancient Greek, the word 
“Gymnastics” was used to denote the exercise done with the 
naked body. Guts Muths, is known as the Grand Father of 
Modern Gymnastics and Friedrich Ludwig Jahn is known as 
the Father of Gymnastics. Modern gymnastics is regulated 
by the Federation International de Gymnastique (FIG) which 
was founded in 1881. Gymnastics was included in the Modern 
Olympic Games in 1896 and women gymnastics was introduced 
in Olympic Games in 1928. The first gymnastics world cup was 
organised in 1975. At present, gymnastics as an event can be 
seen in almost all the known multi sports meets.
6.3.1 Types of Gymnastics
Broadly gymnastics has been classified in three types, i.e. Basic 
Gymnastics, Sportive Gymnastics, and Auxiliary Gymnastics.
Sportive gymnastics is further categorised as artistic (men 
and women), rhythmic, aerobics, acrobatics, and trampoline 
gymnastics. This chapter deals with artistic gymnastics which 
is a popular discipline of gymnastics. Artistic gymnastics 
apparatus for men are: floor exercise, pommel horse, roman 
rings, vaulting table, parallel bars, and horizontal bar. For 
women, the apparatus are: vaulting table, uneven bars, 
balancing beam and floor exercises.
6.3.2 Basic Skills of Artistic 
Gymnastics
As you know now, gymnastics is 
performed on various apparatus and 
for all the apparatus some skills are 
identified as the basic skills of the 
game. Some basic skills, apparatus 
wise are listed below: 
1. Floor Exercises 
Floor exercises are done on floor 
carpet. Measurement of floor mat is 
given in (Fig. 6.5)
•	 Handstand is an inverted 
gymnastics controlled skill 
performed by supporting the 
body on both hands, with the 
arms straight and the body 
vertical. (Fig. 6.5.1)
•	 Cartwheel is a common gym-
nastics skill where a gymnast 
starts with one leg push and 
Fig. 6.5 : Floor Exercise Mat