PHYSICAL EDUCATION PRACTICAL CLASS – XII

Practical-1: Fitness tests administration for all items.

Motor fitness is a term that describes an athlete‟s ability to perform effectively during sports or any other
physical activity.

Motor Fitness Test –

1. 50 M Standing Start 2. 600 M Run/Walk
3. Sit & Reach Test 4. Partial Curl Up
5. Push Ups (Boys) 6. Modified Push Ups (Girls)
7. Standing Broad Jump 8. Shuttle Run (4x10 M)

(1) 50 M Standing Start

 Purpose: The aim of this test is to determine acceleration and speed.

 Equipment required: measuring tape or marked track, stopwatch, cone markers, flat and clear
surface of at least 70 meters.

 Procedure: The test involves running a single maximum sprint over 50 meters, with the time
recorded. A thorough warm-up should be given, including some practice starts and
accelerations. Start from a stationary standing position (hands cannot touch the ground), with
one foot in front of the other. The front foot must be behind the starting line. Once the subject
is ready and motionless, the starter gives the instructions "set" then "go." The tester should
provide hints for maximizing speed (such as keeping low driving hard with the arms and legs)
and the participant should be encouraged to not slow down before crossing the finish line.

 Results: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places.
The timing starts from the first movement (if using a stopwatch) or when the timing system is
triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is
triggered.

 Target population: soccer other sports in which speed over a similar distance is important.

 Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions
and the running surface can affect the results, and these conditions should be recorded with the
results- If possible, set up the track with a crosswind to minimize the effect of wind.
 (2) 600 M Run/Walk

 Purpose: The aim of this test is to determine acceleration and speed.

 Equipment required: oval or 400m running track, stopwatch recording sheets.

 Procedure:, The aim of this test is to complete the 600 meter course in quickest possible time.
To start, all participants line up behind the starting line. On the command 'go,' the clock will
start, and they will begin running at their own pace. Cheering or calling out the elapsed time is
also permitted to encourage the participants to achieve their best time.

 Scoring: The total time taken to run 600m is recorded.

 Reliability: The reliability of this test would depend on practice and pacing strategies and
motivation level. There should be good reliability if these issues are addressed.

 Advantages: Large groups can be tested at once, and it is a very cheap and simple test to perform.

 Disadvantages: Practice and pacing are required to maximize the subject performance, and also
the test results can be affected greatly by motivation

(3) Sit and Reach Test

The sit and reach test was first propounded by Wells and Dillon in 1952. This test is widely used as
normal test of flexibility.
i. Purpose: The sit and reach test is a significant test to measure the flexibility of hip region
including the lower back and hamstring muscles. Generally it is noted that owing to the lack of
flexibility in this region there is greater risk of injury. It is also entangled with lumbar lordosis
and lower back pain.
ii. Equipment’s Required:
Sit and reach box or a makeshift ruler and a box may be used in which zero mark can be adjusted
for each individual according to their sitting reach level because there is a variation of lengths of
individual‟s arms and legs.
iii. Procedure: First of all, shoes and socks should be removed. Then sit down on the floor with
legs stretched out straight ahead. The soles of the feet should be kept flat against the box. Both
the knees should be locked and pressed flat to the floor. An assistant may hold the knees down.
Palms should be facing downwards. Hands should be on the top of each other or side by side.
The individual, whose flexibility is to be measured, tries to extend his both hands forward along
the measuring line on the box as far as he can extend. His finger tips of both hands should
remain equal and at the same level. He should not jerk or bounce to reach at maximum distance.
He should hold the full reach position for two seconds and the score should be recorded.
Generally in such test warm up is not allowed, however, the results can be attained after suitable
warm up. In case of sliding ruler or makeshift ruler the zero mark should be at the fingertips. If it
is not available or simple marking is there the zero mark should be 9 inches before the feet.

iv. Scoring: The score is recorded to the nearest

centimetre or half inch as the distance reached by
the fingertips of both hands.

v. Advantages:
A It is a simple test to know the flexibility.
B It is an easy test to perform.

vi. Disadvantages: This test is good for flexibility of joints of

lower back and hamstrings and not related to the flexibility of other joints of the body.

a. Partial Curl Up

 Purpose: The partial curl-up test measures abdominal strength and endurance, important in back
support and core stability.
 Equipment required: A flat, clean, cushioned surface, stopwatch, recording sheets, pen, and a
metronome (or audio tape, drums).
 Procedure: In this test the partner sits behind, the subject and cups the subject‟s head in their
hands. The starting position is with the arms fully extended with fingers resting on the legs and
pointing toward the knees. The subject curls-up slowly; sliding the fingers along the legs until the
fingertips touch the knees, then back down again, until the head touches the partner‟s hands. One
complete curl-up is completed every three seconds, and are continued until exhaustion (e.g. the
subject cannot maintain the rhythm or has reached the target number for the test).
 Scoring: The completion of one complete curl-up counts as one. Make sure that the subject does
not "bounce" off the floor – only correctly performed curl ups should be counted. The timer begins
the test by calling out the signal “ready? Go!”. The stop watch is started at the same time, and at the
conclusion of one minute the timer calls out "Stop” at which counting and the subject stop.
 Advantages: This test is simple and quick to perform requiring minimal equipment, and large
groups may be tested at once.
 Disadvantages: The partial curl-up test in which the feet are not supported measure of abdominal
strength and endurance.
 b. Push Ups (Boys)

 Purpose: The aim of this test is to determine upper body strength and endurance.

 Equipment required: Floor mat, PACER d with push up track.

 Procedure: start in the push-up position - with the hands and toes touching the floor, the body
and legs are in a straight line, feet slightly apart, and the arms at shoulder width apart, extended
and at a right angle to the body. Keeping the back and knees straight, the subject lowers the
body until there is a 9O-degree angle at the elbows, with the upper arms parallel to the floor. A
partner holds their holds at the point of the 90- degree angle so that the subject being tested goes
down only until their shoulder touches the partner's hand, then back up. The push-ups are done
in time to a metronome or similar device with one complete push-up every three seconds (1.5
seconds down and 1.5 seconds up,20 complete push-ups per minute).The subject continues until
they can do no more in rhythm (has not done the last three in rhythm) or has reached the target
number of push-ups.

 Scoring: Record the number of correctly completed push-ups that were performed in time to the
rhythm.

 Advantages: This test is easy and quick to perform.

c. Modified Push Ups (Girls)

 Purpose: To measure the muscular strength of arms, upper body and the core.

 Equipment required: Floor mat, PACER d with push up track.

 Procedure: The push-up begins in a kneeling position, with the hands and knees touching the
ground. The knees are kept slightly apart; the arms are at shoulder width apart, extended and at a
right angle to the body. Keeping the back straight and holding the core tight, the student lowers the
body until there is a 90- degree angle at the elbows, then returns to the starting position with the arms
extended. The action is repeated until exhaustion or until the time limit is reached. In case of timed
tests, the maximum numbers of correct push-ups performed are noted.

 iv. Benefits of Modified Push-Ups: There are many benefits to the Modified Push-Ups and just as
many reasons you should incorporate them into your workouts. Push-ups are one of the best
exercises anyone can do, but women especially! All in one exercise, you get the benefit of toning
your arms, chest, shoulders, and core. Push ups tone up basically your entire upper body all the
while helping you to torch calories and reveal toned and tight arms, shoulders, and abs. Here are
just a few benefits of modified push-ups:
 d. Standing Broad Jump (Long Jump)

 Purpose: To measure the explosive power of the legs

 Equipment required: The measure to measure distance jumped, non-slip floor for take-
off, and soft landing area preferred. Commercial Long jump Landing Mats are also
available.

 Procedure: A take-off line is marked on the ground. Subjects stands just behind the line with
the feet several inches apart. The subject swings the arms and bends the knees to take a jump.
Landing should be on both legs. Three trails are given to the subject. The distance is measured
from the take-off line to the heel or other part of body that touches the ground nearest to the
take-off line. Best of three will be counted.

 Scoring: The measurement is taken from take-off line to the nearest point of contact on the
landing (back of the heels). Record the longest distance jumped, the best of three attempts.

 Advantages: This test is simple and quick to perform, requiring minimal equipment.

 Disadvantages: There is some skill component in this test.

e. Shuttle Run (4×10 M)

 Purpose: This is a test of speed, body control and the ability to change direction (agility).

 Equipment required: Two wooden blocks for each runner (each block should measure 10 x
5 x 5 cm), marker cones or marking tape, measurement tape, stopwatch, flat non-slip surface,
with two lines 10 meters apart.

 Procedure: Mark two lines 10 meters apart using marking tape or cones. The two blocks are
placed on the line opposite the line they are going to start at. On the signal "ready" , the
participant places their front foot behind the starting line. On the signal, "got" the participant
sprints to the opposite line, picks up a block of wood, runs back and places it on or beyond the
starting line. Then turning without a rest, they run back to retrieve the second block and carry it
back across the finish line- Two trials are performed.

 Scoring: Record the time to complete the test in seconds to the nearest one decimal place. The
score is the better of the two times recorded. A trial is void if a block is dropped or thrown. ,

 Advantages: This test can be conducted on large groups relatively quickly with minimal
equipment required.
Practical-2: Procedure for Asanas, Benefits & Contraindication for any two
Asanas for each lifestyle disease.

(I) Obesity

Obesity is that condition of the body in which the amount of fat increases to extreme levels. In
other words, obesity can be defined as „the condition when an individual weight 20 percent more
than the ideal weight‟.

1. Vajrasana

Procedure: it is a meditative asana. Kneel down on the ground with your knees, ankles and toes
touching the ground. Your toes should be stretched backwards. Now place your palms of both your
hands on the knees. The upper body should be straight. At this time, the breathing should be deep, even
and slow. Then expend your chest and pull your abdominal portion inwards.

Benefits:

1. It helps in reducing hip fat.

2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from
sciatica and sacral infections.
9. It is helpful in curing dysentery, back pain and chest
diseases and also helpful for concentration.
10. It gives relief from constipation, acidity and increases
digestive process.

Contraindications:

1. A person suffering from joint pain should not perform Vajrasana.

2. The individuals who have and spinal column problem should not perform Vajrasana.
3. The individuals who have some difficulty in movement should practise Vajrasana with a lot of
care.
2. Trikonasana

Procedure: first of all stand with your legs apart. Then raise the arms sideways up to the shoulder level.
Bend the trunk sideways and raise the right hand upward. Touch the ground with left hand behind left
foot. After some time, do the same asana with opposite arm in the same way.

Benefits:

1. It strengthens the legs, knees, arms and chest.

2. It helps in improving digestion and stimulates all the
abdominal organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the
waistline.

Contraindications:

1. If you are suffering from diarrhoea, low or high blood pressure,

back injury or migraine, avoid the practice of it.
2. The individual having cervical spondylities should not perform this asana.

(I) Diabetes

It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss
of vision, amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused
sugar to build up in our stream instead of being used by the cells in our bodies. In fact, our body uses
a hormone (insulin) to control the level of sugar in our blood. When our body does not produce
sufficient amount of insulin or when insulin does not work properly, diabetes occurs. It is of two types.

Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required
daily for its treatment.

Type II: in this type, the body does not produce sufficient amount of insulin or the insulin is produced
sufficiently but it is not used properly by the body.
1. Bhujangasana

Procedure: in this asana, the shape of the body remains like a snake that is why it is called
bhujangasana. In order to perform this asana, lie down on the belly on the ground. Keep your hands near
the shoulders. Keep your legs close together. Now, straighten up your arms slowly, raise the chest. Your
head should turn backwards. Keep this position for some time. Then get back to the former position. For
good result, perform this asana 3 to 5 times.

Benefits:

1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible
and thin.
7. It cures gas disorders, constipation and
indigestion.
8. It strengthens the muscles of hands.

Contraindications

1. This asana should be avoided by individuals who suffer from hernia, back injuries, headaches
and recent abdominal surgeries.
2. Pregnant women should not perform this asana.

2. Paschimottanasana

Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of both
hands. Then breathe out slowly and try to touch the knees with your forehead. After that breathe in
slowly, raise your head upwards and come to the prior position. Perform this asana at least 10 to 12
times.
Benefits:
1. It takes care of gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.

Contraindications

1. If you are suffering from enlarged liver of spleen or acute appendicitis, you should never do this
asana.

2. Avoid practising this asana if you suffer from asthma ot any respiratory diseases.
If you have any back or spinal problem, make sure that you perform this asana only under expert
guidance.

III. Asthma

Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty
in breathing. In asthma, the airways also swell up and produce extra mucus. It usually triggers
coughing, wheezing or whistling and shortness of breath.

1. Sukhasana

Procedure: Sit down with the legs straight in front of the

body. After that, bend the right leg and place the foot under
the left thigh. Then bend the left leg and keep the foot under
the right. Place the hands on the knees. Chin should be in.
Keep the head, neck and back straight, close the eyes. Relax
your body.
Benefits:

1. It facilitates mental and physical balance without causing strain or pain.

2. It stretches and lengthens spine.

3. It calms your mind.

4. It enhances your condition of peace.
5. It reduces anxiety, stress and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thighs.
8. It spreads a sense of calmness throughout your body and mind.

Contraindications

1. If your knees and hips are injured or inflamed, you should avoid practising this asana.
2. If you have a slip disc problem, you should take proper care while performing this asana.

2. Chakrasana

Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called
chakarasana. First of all, lie down on your back. Fix your hands firmly on the ground. Then raise the
middle portion of your body upwards. Raise it as high as possible, so that your body is in semi-circle
position. Then keep your head downwards between your hands. In the beginning, keep this position for
one minute and then after some days of practice, do it for 3 to 5 minutes.

Benefits:

1. It cures back pain.

2. It cures any pain in kidneys
3. It is helpful in removing obesity.
4. It prevents the problem of hernia.
5. It stimulates pituitary and thyroid gland.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduce depression.
8. The semi-circular position makes the dorsal
side of the body to stretch making the chest to
expand. Thus more fresh oxygen is made
available.
Contraindications

1. If you suffer from headache or high blood pressure you should not perform this asana.
2. Don‟t perform this asana in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in the wrists.
4. Individuals who suffer serious spinal column ailments such as cervical and lumber
spondylitis should avoid the practise of this asana.

IV. Hypertension

It means increased blood pressure. It has become a worldwide health problem because a great
number of people are facing the problem of hypertension throughout the world. Though, it is a fact that
blood pressure increases with the advancement of age. In yesteryears, hypertension used to be
considered a middle-age problem but nowadays, youngsters also suffer from this problem due to their
faulty lifestyles.

1. Tadasana

Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise
your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly
and come to the previous position. Repeat the same exercise 10/15 times.

Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.

Contraindications

1. If you have low blood pressure you should not practise this asana.
2. In case of headache or insomnia you should avoid the practise of this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not
perform this asana.
2. Ardha Chakrasana

Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backward without
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.

Benefits
1. It helps to make ankles, thigh, shoulders, chest, spine and abdomen strong.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.

Contraindications

1. Avoid this asana in case of hip or spinal problems.

2. Avoid practising this asana if you have peptic ulcer and hernia.
3. Avoid performing this asana if you have migraine, headache, low blood
pressure, diarrhoea and insomnia.
4. Pregnant women should avoid doing this asana.

V. Back Pain

The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It may be in
the cervical, thoracic or lumber region. It may be spontaneous on can be chronic. It can be constant, affecting one
region or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes
numbness may be felt in the legs or arms. The affected persons are not able to do their work smoothly and
efficiently.

Back pain may result owing to bad personal health habits and personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back.
1. Ardhmatsyandrasana

Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold
the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways.
Then perform the same asana in the reverse position.

Benefits:
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is
recommended in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis,
constipation, menstrual disorders, urinary tract disorders and
cervical spondylities.

Contraindications:

1. Women, who are two or three months pregnant should avoid practising this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism, should practise this asana only
under expert guidance.
3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need
to take great care while doing this asana.

2. Shalabhasana

Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the thigh backwards. Hold
your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For
best results hold this position for two or three minutes and then lower your legs slowly. Repeat the same action for
three to five times.

Benefits
1. It alleviates lower back pain.
2. It helps in removing constipation.
3. It improves posture.
4. It stimulates abdominal organs.
5. It helps in relieving stress.
6. It provides relief to persons who have
mild sciatica and slip disc problem.
7. It strengthens the muscles of the spine,
buttocks and back of the arms and legs.
Contraindications
1. People with a weak spine should avoid the practice of this asana.
2. The individuals with a weak heart, high blood pressure and coronary problems should avoid practising this
asana.

Practical - 3
(Write Any One Game of Your Choice )

* Basketball, Football,
Kabaddi, Volleyball,
Handball, Cricket,

ANY ONE GAME OF YOUR CHOICE HAS TO BE WRITTEN IN PRACTICAL FILE.

 ATHLETICS EVENT

I
TRACK FIELD EVENT
EVENT
I
JUMPING THROWING
SHORT MIDDLE LONG EVENT EVENT
DISTANCE DISTANCE DISTANCE
RACES RACES RACES

1. Throwing Events
1. Discus Throw 2. Hammer Throw
3. Shotput Throw 4. Javelin Throw

Note : Except javelin throw, which is conducted from an arc, rest three throwing events are conducted from the
circles.

2. Jumping Events
1. Long Jump 2. Triple Jump 3. High Jump
4. Pole Vault .
5. Steeplechase

TRACK EVENTS

The track includes all the lanes (paths) with line markings on both sides, having minimum width of
1.22 m and maximum width of 1.25 m.The width of marking line should be 5 ems except where otherwise
specified.

The track (running) events are the races to be finished within minimum possible time and include
sprints, relays, hurdles, distance running and steeplechase.
 1. Short Distance Race

1. • 100 m 2. 200m 3. 400m

4. 400 m hurdles 5. 100 m hurdles (women) 6. 110 m hurdles (men)
7. 4 x 100 m relay 8. 4 x 400 m relay

2. Middle distance races

1. 800m 2. 1500m

3. Long distance races

1. 3000m 2. 5000m 3. 10,000m

4. 3000 m steeplechase 5. Marathon 6. 20kms walking
7. Decathlon 8. Heptathlon
9. Cross country race

Combined events - (for men)

1. 100m 2. 400m 3. 1500m

4. 110 m hurdle race 5. Long jump 6. High jump
7. Pole-vault 8. Discus throw 9. Javelin throw
10. Shot put
Combined events - (for women)

1. 100 m hurdles 2. 200m 3. 800 m race 4. Long jump

5. High jump 6. Shot Put 7. Javelin throw
STANDING START

This type of start we use for those events where there are no limitation on the number of athletes
and . we don't have to provide any stagger to any athlete. All athletes have to start the events from a
curve which is marked on the track. Athlete has to take his running stance 1n standing position. The
middle and long distance races are started with standing start. In this start only two commands are
given. "On your marks" and "pistol fire" or "go". In standing start the strong foot is placed
near the starting line while the other foot with shoulder width behind. Body weight is placed on the
strong foot and arms are held in position to synchronize immediately with the movements of the legs
on the pistol fire. The body weight is moved over the strong foot and accelerated from the starting
line.

STARTING COMMAND

(i) On your mark : The position of arms works as vertically under the shoulder. The head should
be fit in its natural position.

(ii) Get set : The runner becomes set on block. The runner concentrates deeply and holds his
breath so that he can throw his body forward at the time of start.
(iii) ·On fire (Go): After gun fire or 'go' the runner moves, his arm should be forward and right arm
back. The explosive action of legs propels his body forward at a 45° angle.

(i) (ii) (iii)

FINISHING METHODS

The finishing of the race is done in the following methods.

i) Lunge : Most of the athlete use lunge style while finishing the race.
Generally, experienced athletes use this method. In this method athlete lunges
ahead with his head and chest. This activity is fastened with the help of
backward arm swing. While performing lunge finish an athlete must maintain
his body balance.

(ii) Shoulder Shrug : In this technique when the athlete comes nearer to the
finishing tape he performs shrugging action.
The body is twisted in such a way that the torso makes 90° angle with finish
line. This can be achieved by shr.ugging the opposite shoulder in respect to the
forward leg.

(iii) Running through the tape : Most of the beginners use this technique
during finish of the sprint. The athlete·is advised not to perform any finishing
technique and he crosses the finish line without breaking speed and in a
natural sprinting action.
 RELAYS

Unlike simple sprints, relays (usually 4 x 100 m and 4 x 400 m) are team events in which four runners (of
each team) run ifl tandem the prescribed distance. Relays are characterized by an intense team spirit and is
a highly coordinated action. All four athletes run same distance and they pass a baton to the next runner.
The baton is exchanged withing the mark area called exchange zone (20 m).
1. Exchange of baton: There are two methods to exchange the baton:
(i) Visual exchange method.
(ii) Non-visual exchange method or blind pass. For sprint relay 4·x100 m only non visual exchange is
used.
2. Visual exchange method: The exchange or pass issued for all distance relays as 4x400m or 1600
m relay so that the out going runner can judge effectively the fatigue and speed of the incoming runner.
The outgoing runner who is turn towards the inside of the track facing the pale lane stand on the high
side of the lane. The runner receives the baton in the left hand. After receiving the baton in the left
hand, it is immediately transferred to the right hand and then the runner picks up the speed.
3. Downward pass: In this pass, the outgoing runner extends the receiving hand back, palm up with
the thumbs towards the body. The incoming runner holds the baton by one end and places the free
end in the hand of th_e outgoing runner. The three advantages of t is pass are : free distance
between the runners at the exchange (the incoming runner never catches up with the outgoing
runner), the baton needs no adjustment in the hand after the pass (it is ready for the next pass) and
the.resulting greater baton speed. The disadvantage is the possibility of a moving target, presented
by the outgoing runner.
4. Upward pass: In this pass, the outgoing runner holds receiving hand in an upside down "v" position
near hip level. The incoming runner positions the baton so that outgoing runner can grasp it near the
incoming runner's hand. It is simple for beginners to learn. The disadvantage is that baton needs
adjustf'T!ent and creates greater risk of dropping the baton. Another disadvantage is that some time
incoming runner tends to overrun the outgoing runner.
5. Snatch Pass: The snatch pass is identical to the downwar pas at the point of exchange. The
incoming runner holds the baton forward, using the outgoing runner's elbow as a target. The
outgoing runner reaches back and grasps the baton. If the pass is missed on the first try, the
outgoing runner continues normal arm-swing motion and grabs the baton on the second back swing.
6. Non Visual exchange or blind pass: This type of exchange is used in sprint relay race. In this
exchange the outgoing runner stands in a good sprint position at the back from fly zone or non
exchange zone located beyond the 20m zone. The runner stands on the low side of the lane if the baton
is to be received in the right hand and the high side of the lane when the baton is to be received in the left
hand. When the incoming runner hits a predetermine mark on the track called the go mark or check
mark the out going runner dives. Concentrate on good sprinting action. This go mark may vary by 5
to 8 m and by practice again and again during practice time. The baton exchange at a given point in the
zone preferable in the last 1Om of the 20 m passing zone without receiver looking back. The
exchange is made by the incoming runner extending the baton forward. AS far possible to the
opposite hand which has been extended backward without moving left or right, palm back making
inverted 'V' and thumb extended. It can also be received with the palm up the incoming runner placing
the baton downward into the receiver hand.
7. Rules for relay race:
(i) 4 x100 m relay race shall be run in lanes from start to finish.
(ii) The baton must be exchanged in baton exchanged zone only.
(iii) Baton must be carried in hand must be passed in the receiver's hand.
 (iv) Runners may put check marks for their use.
(v) The baton must be taken in the hand throughout the race and must not be thrown.
(vi) Baton if fell must be picked up by the runner who has dropped it.-
(vii) In 4x400 m relay 1st lap as will as that part of the 2nd lap upto the exit from the first hand shall
be run entirely in lanes. The competitors are free to take any position in the track at the
entrance of the following stagger.
8. Important Consideration in relays:The goal of all relays is to move the baton around the track as fast
as possible. The following elements should be kept in mind before the·competition:
9. Relay Order: Many factors are considered in arranging a relay team's running order such as the
best starting the best turn runners (fastest most reliable), the best baton handlers, each athlete's
overall speed and ability to sustain speed etc. competitiveness of an athlete and experience level of
the teammates, psychological and anthropometrical values should also be kept in mind before
deciding the relay order.
10. Use of acceleration zone: The acceleration zone lets the outgoing runner accelerate properly.
Depending upon the athlete's ability the coach should decide the use of exchange zone.
11. • Starting position of the outgoing runner: The outgoing runner should take up a good starting
position. The runner may stand facing forward, leaning in a balanced position, with the rear foot on
the same side as the receiving arm. He or she then looks over the shoulder of the receiving arm,
which is forward with the hips and feet in the direction of the run, foe the incoming runner.
12. Establishing the "go" mark:This mark tells the outgoing runner when to begin accelerating. When
the incoming runner hits this point, the outgoing runner takes off. The relative speed of both runners
in the exchange determines the marks placement.
13. Take-off and acceleration:The outgoing runner must learn to be patient. Taking off too early can lead
to disaster. The outgoing runner should be in a pre-leaning position before the incoming runner reaches
the "go" mark. Once begun, the acceleration of the outgoing runner must be consistent. Changing
acceleration patterns leads to timing problems.
14. Establish the exchange point within the zone:The athletes should practice exchange towards the
middle of a zone until they have a good feel of their abilities. After choosing the relay team the exchange
points can be moved forward or backward.
15. Signalling the exchange:The incoming runner can signal the exchange with verbal commands at
a specific point when he or she is ready to pass the baton. The runner should use unusual words or
distinctive singnal-a crisp, loud, distinguishable command- and remember that up to eight other athletes
will be shouting at the same time.

COMBINED EVENT COMPETITIONS

1. MEN (PENTATHLON AND DECATHLON):
(i) The pentathlon consists of five events, which shall be held on one day in the following order:
Long Jump, Javelin, 200m, Discus and 1500m.
(ii) The decathlon consists of ten events, which shall be held on two consecutive_days in the
following order :
First day- 100m, Long Jump, Shot Put, High Jump and 400 m.
Second day - 11Om Hurdles, Discus, Pole Vault, Javelin and 1500
m.
2. WOMEN (HEPTATHLON):
The heptathlon consists of seven events, which shall be held on two consecutive days in the following
order:
First day '100 m Hurdles, high Jump, Shot Put, 200 m.
Second Long Jump, Javelin, 800 m.

CROSS COUNTRY RACES

Owing to the extremely varying circumstances in which cross country running is practiced through the world,
especially regarding differeng seasons, climatic conditions and distances, it is impossible to legislate rigidly for
international standardization of this sport.
The following rules, however, are intended as a guide and incentive to develop cross-country running, both as a
sport in itself and as atraining adjunct to track and field athletics.
'1. The cross-country season should normally extend throughout the winter months after the close of the
track and field season.
2. The course for championship and international events:
a) The race shall be run over a course confined, as far as possible to open country, fields, heath
land, commons and grasslands. The traversing of roads should be kept to a minimum.
b) The course shall be clearly marked, preferable with a fence or barriers on both sides. If this
not possible, atleast, be clearly marked on both sides with a continuous tape.
c) When designing the course, very high obstacles should be avoided, so should deep ditches,
dangerous ascents, thick undergrowth and, in general, any obstacle which would constitute a
difficulty beyond the aim of competition.
Preferable no artificial obstacles should be used.
3. The course must be measured and the distance declared prior to the closing of entries.
4. Distance at must IAFF World Cross Country Team Championships should be approximately
Men 12 Km Junior Men 8 Km
Women 6 Km Junior women 4 Km
It is recommended that similar distances are used for other International and National competitions.
5. The races shall be started by a gun-fire. Standard commands for distance events shall be used.
6. No competitor in cross-country events is allowed to receive assistance or refreshment from any
person during the progress of the race.

THROWING EVENTS
1. Discus throw
2. Shot put throw
3. Javellin throw
4. Hammer throw

SPECIFICATION OF PLAY FIELD AND RELATED SPORTS EQUIPMENTS

1. Shot put Men Women
Weight of Shot 7·260 kg±5gm 4kg±Sgm
Angle of the Sector 34·92°
Diameter of Circle 2·135m±5mm
Wooden Stop board or toe 112 mm to 300 mm wide
board
110 mmto 130 mm 95 mmto 110 mm
Diameter of Shot
5 cm wide and 0·75 m long both
White line
side
2. Discus throw
Weight of discus 2kg 1 kg
Diameter of circle 2·5m±5mm
Angle of sector 34·92°
Outside diameter of metal rim 219mmto221 mm 180mmto 182 mm
3. Javelin throw
Weight of javelin 800gm 600gm
Length of javelin 260to270cm 220to230cm
Length of runway 36m
Two parallel lines 4mapart
Angle of sector 29°

SHOT PUT
Shot putting is the modified from of earlier stone throwing activities. From throwing, the change overcame to
"Putting" Style with a standard shot put. Parry O'Brien (63'-4'), Randy Matson (70'-00), Randy Barnes (23.12m)
of the USA and Natalya Lisovskaya (22.63m) of Russia among women have been the top shot putters of the
world. These shot putters had created records at different times. Randy Barnes_of_the·USA (23.12m) and
Natalya Lisovskaya of Russia (22.63m) hold the world record for men and women respectively. • • --. •
Om Prakash Karhana (20.69m) and Harbans Kaur (17.43m) hold the Indian records in shot putting for men
and women respectively.
For putting the shot, three styles have been employed. These are:
(a) Orthodox Style (b) Parry O'Brien Style (c) Disco Put Style

FUNDAMENTAL SKIL S
The skills of shot putting in the two styles of putting that are popular these days are quite different. The skills of
putting with Parry O' Brien style are:
1. Hold 2. Starting position 3. Shift or glide 4. delivery
5. Reverse 6. Circle clearance
Skills of putting with disco put style are:
1. Hold 2. Stance 3. Turns 4. Delivery
5. Circle clearance
TERMINOLOGIES
1. • Put: It is the action of pushing a shot put from above the shoulder and near the neck. In this actio .
the hand is not allowed to be taken away from the neck at the time of starting the push. Putting
action is different from a throwing action.
2. Stance: The position of the body prior to the starting of proper action of shot putting.
3. Glide or Shift: It is the movement of a shot putter in which the putter moves his right leg (for a right-·
handed putter) vigorously forward, with a powerful thrust from the ground, to glide over the surface of
the circle and take a position near the centre of the circle.
4. Delivery or _Release:It is the final legs, arms and body action to impart maximum force to the put and
release the shot with a wrist and fingers flick.
5. Ideal angle of release: It is the angle of the release of shot, with the horizontal line; for obtaining
maximum distance in a throw. The ideal angle of release should be approximately 45° with the
horizontal line.
6. Reverse: The placing of the right foot (for right-handed putter) in place of the left, swinging the left
leg behind and lowering of the body in the follow-through after releasing the shot, for maintaining
balance is called the reverse.
RULES
1. The shot should be of solid iron, brass or any other metal or a shell of such metal filled with lead, etc.
Conform to the following specifications:
Men Women
Weight 7.265kgto 4.005kgto
7.285kg 4.025kg
Diameter 110-130mm 95-110mm
2. The put is to be made from_a circle made of band iron or steel andthe inside surface is constructed
with concrete, asphalt, etc. having a diameter of 2.135m (7') with a variation of± 5mm.
3. A stop Board or Toe Board made of wood 112 to 300 mm wide, 1.21 to 1.23 metre long o the inside
of• the circle, is to be placed along the rim of the throwing circle. This board should be painted white.-
.
4. A landing sector should be marked with white lines 50mm wide at an angle of 34.92° such that the .
lines, if extended, may pass through the centre of the circle. -

l
30 r
0 mm
VNm j
m
_i T .
opv1 ew

Fig.: Shot Put Circle Fig.: Shot Board Measurements

5. The order for taking the trials is decided by the draw of

lots.
6. If there are more than eight competitors, each competitor is given three trials and the best eight get
three additional trials.
7. Every put is to be to be measured and each competitor is credited with the best of his throws. An·,
measurements are to be made from the nearest break of the shot to the inside edge of the throwing
circle.
8. A Put is to be made from the circle. The put should be started from a stationary position. During the
throw, a competitor can touch the inside of the circle or toe board.
9. At the time of throw, the put should be touching or close to the chin and the hand should not drop
down below this position during putting action. The put should be made from the shoulder with one
hand only.
10. The use of tape on the hand is not allowed except to cover a cut or wound.
11. The use of gloves for throwing is not allowed but competitors can apply some substance on hand
for a better grip of shot.
12. A competitor may wear a protective belt around the spine.
13. It should be a foul if a competitor after having started a put, touches with any part of his body, the
ground outside the circle, the top of the iron band or stop board and improperly releases the shot.
14. If the rules have not been broken, a competitor may interrupt a trial.
15. A competitor must not leave the circle after taking a trial until the shot touches the ground.
16. After completing a trial and regaining balance, a competitor must come out and touch the ground
outside the circle, behind the white line which is drawn outside the circle, which if extended would
run through the centre of the circle.
17. For a throw to be valid, the shot must fall completely within the _inner edge of the landing sector of
34.92°.

DISCUS THROW
Discus throwing is an ancient activity made popular by the Greeks in 11008.C. Discus throwing competition was
included in the first modern Olympics help in Athens (Greece) in 1896. In modern times, the American and
German throwers have dominated this event. Famous discus throwers among men have been A. Oerter
(USA) and Jurgen Schult (G.D.R., now a part of United Germany).world record for men in this event stands
in the name of Jurgen Schult with a distance of 74.08m.
In the women's section, the world record for discus throw stands in the name of Gabriele Reinsch of
G.D.R., which is now a part of United Germany. She had achieved a distance of 76.80m (on 9-7-88).
Praveen Kumar of Mahabharat serial fame has been an outstanding discus thrower for India. The India
record at present stands in the name of Vikas Gowda (66.28m)For men and Seema Antil (64.84m) for
women.

FUNDAMENTAL SKILLS
These Skills of discus throw can be classified as under:
1. Hold 2. Stance 3. Preliminary Swings 4. Turns
5. Throwing Stance 6. Throw 7. Reverse 8. Clearance

TERMINOLOGIES
1. Stance: The position of the thrower holding the discus, at the rear of the throwing circle, before
starting the preliminary swings.
2. Preliminary swings: Swings taken for the purpose of preparing a thrower physically and mentally
for a proper throw are termed as preliminary swings.
3. Turns: These are the turns taken (either 1 ½ or 1 ¾) or rotation of the body to come into a strong
throwing position with maximum momentum.
4. Throw: It is the final coordinated pulling action that releases the disc, for flight in the air.
5. Reverse: The placing of the right foot (for right-handed thrower) in place of the left for the purpose of
maintaining balance is called reverse.

1. Discus throwing circle should be marked as given in Fig. This circle should have an inside diameter of
2.50 m ± 5mm(8'-2 ½"). The rim of the circle should be at least 6mm thick and painted white. The
circle may be made of iron, or some other suitable material. The top of the circle should be in level
with the ground outside. The inner surface of the circle should be lower than the upper edge of the
rim by 20mm
±6mm.
2. All discus throws should be made from an enclosure (cage) for safety reasons. The cage should
conform to the standards laid for the meet and should be capable of stopping a 2kg discus throw
with a speed of 25 metres per second. At a safe place.
3. Discus used in a competition may be made of wood or other 34·92°
suitable material having a metal rim with rounded edges. The .... -----
discus should be made as per specifications and should have a
weight of 2.000 kg to 2.005 kg for men and 1.000 to 1.025kg for
women.
4. The discus should be thrown from inside the circle laid and from
a stationary position.
5. A competitor may touch the inside edge of the rim.
6. A throw is considered valid, if the discus falls within the inner edges
of a marked sector of 34.92°.
7. Each throw of a competitor should be measured from the
nearest mark on the ground made by the discus, up to the inside
edge of the circumference of throwing circle.
8. A flag or mark should be provided to mark the best throw of a Fig.: Discus Throw Circle
competitor. This should be placed outside the sector lines.
9. Competitors are not permitted to use their own equipment (Discus).
10. The use of gloves is not permitted.
11. For a better grip, competitor are allowed to use a suitable substance on hands only.
12. A competitor cannot spray or spread any substance in the circle or on his shoes.
13. Other rules as applicable in case of shot put also apply for discus throw.

JAVELIN THROW
Javelin throwing also has an ancient activity of man. The crude form of javelins in the past were spears.
These were used in ancient times by men to kill animals for food and for protecting themselves. With the
passage of time, changes in shape, size, weight etc. of the spear took place. These change led to the
introduction of modern Javelin. The credit of popularizing this activity goes to the ancient Greeks. In modern
times, the credit of developing this activity goes to Sweden. Javelin throwing was included in the 1896
Olympic games held at Athens (Greece). In modern Olympics, this event has been dominated by the
Scandinavians. Finland alone has produced five gold medal winners in this event.
With change in shape and development of aerodynamic Javelin, it has been possible to make great
improvement in results, because this type of Javelin could remain or float in the air for a much longer
distance than an ordinary bamboo Javelin. (80.72m) and Gurmeet Kaur (58.64m) have given the best
results so far.
The names of some outstanding Javelin throwers are Steve Backley of England {90.98m), Jan Zelezny of
Czechoslovakia (98.48m), among men. World record for this event stands in the name of Jan Zelezny with
a throw of 98.48m for men and Barbara Spotakova (CZE) for women. Among Indian throwers, Anil Kumar
Singh

FUNDAMENTAL SKILLS
These skills are as under:
1. Hold 2. Starting position 3. Carry
4. Approach run 5. Transitional strides 6. Cross step/stride
7. Delivery Stride 8. Delivery action 9. Reverse

TERMINOLOGIES
1. Carry: This refers to the method of carrying a Javelin during the approach run. It is an overarm
carry position in which the throwing hand should be almost level with the thrower's head.
 2. Transitional Strides: These are the .strides taken by a thrower (two or three), after hitting the
check mark, to bring the trunk in a leaning back position, with the javelin taken back by the
extension of the throwing arm for the final pull.
3. Cross Step or Stride: This step or stride is the stride taken immediately after the transition phase.
In this stride, the right foot (for a right-handed thrower) is placed behind the left leg making an angle
of about 45° with the direction of throw. Because of this cross step and extension of the left leg,
increased body and trunk lean backwards is made possible which helps exert a greater pull on the
javelin for delivery action.
4. Delivery stride: It is the last stride of a thrower before the delivery action. In this stride, the front
left food is placed slightly to the left of the direction of throw and the body is leaned back to the
maximum.
s. Delivery action: It is the final throwing action in which the Javelin is released in the air.
6. Reverse: Like shot put and discus throws the placing of the rear right food in place of the front left
food, in order to maintain balance is called a reverse.

RULES
1. In competitions, a Javelin manufactured with standard specifications should be used.
2. The weight of a Javelin should be: Men 800 gms, women 600 gms.
3. The length of a Javelin should be
Men 2.60to2.70m
Women 2.20to2.30m
4. A throw should be made from behind the arc of a circle drawn with a radius of 8m. This arc should
be made with a strip of wood or metal. It should be 7cm wide, painted white and sunk level with the
ground. Two lines, 0.75 metre in length and 7 cm wide should be drawn at the end of the arc, at right
angle to the runway and form part of the throwing arc. (see figure)
5. Two lines should be drawn afthe end of the qircular arc, as shown in figure to form a sector of 29°.
6. The runway should not be·1ess than 30m and not more than 36m. It should be marked by parallel
lines 5cm wide and 4 m apart.
7. The throws, a Javelin must be held at the cord grip.
8. The Jav lin must be thrown from over the
shoulder and must not be slung or
hurled.. 7cm
A===::;:::::: '?"' : -......;::;;t======
9. The thrower should not turn his back A'
I I /

completely towards the throwing arc at \ I

I
------------
I I /
any stage after releasing the Javelin. \ I I 0·75 m
\ : 29° ,'
10. It is a foul if the thrower touches with any I ,-,--, /
\ ;-"'. I ', I

part of is body or limbs the arc or the \ I

I♦
I
I I
\,'

:
I I
lines drawn at the end of the arc or the \ ,'
ground beyond this arc or lines. \
,
I
/1 am'
\ I
Note: The crossing of any of the two I
I
I
I I
I

parallel lines of runway does not \

I
I
I I
,'

I I I
constitute
I I I
a foul. I I 1

11.
I
,,'tC,I/

For a throw to be valid, the tip of the

4m --"?
Javelin must strike the ground before any
Runway
other part of Javelin does so•.
AA Arc 30-36·5 m
='
C = Centre Point
12. In a valid throw, the Javelin must fall within the inner edge of lines marking the sector of which arc is
a part.
13. The measurement of a throw should be made from the nearest mark of the tip of the javelin to the
inside edge of the arc, along a line from the mark to the centre of circle of which the arc is a part.
14. A distinctive flag should be provided to mark the best throw of each competitor.
15. A competitor may put a check mark at the side of a runway, but not on it .
16. The improper release of a Javelin is counted as a failure.
17. A competitor should not leave the runway until the Javelin has touch·ed the ground. After the Javelin has
touched down, he must leave the runway from behind the two lines drawn at its ends and that too in
a standing position.
18. If the Javelin breaks at any time during a trial, the shall not be counted.
19. All other rules applicable to shot put, apply to Javelin throws as well.

HAMMER THROW
MAIN TIPS AT A GLANCE
Hammer Throw For Men ForWomen
Weight of the hammer 7·260kg.±5gm 4kg±5gm
Length 117-Scmto 121·Scm
Diameter of circle 2·135m±5cm
Angle of sector 34·92°
Length of hammer measured from inside of grip 1175 mmto 1215mm
Diameter of head 110mmto 130 mm
Centre of gravity of head Not more than 6 mm from
the centre of the shere

FUNDAMENTAL SKILLS
1. Gripping: A right handed thrower grips the hammer handle with the left hand and wraps the right hand
over the top of the left hand. The thrower stands at the rear of the circle, back towards the direction
of the throw and feet approximately shoulder-width apart.
2. Preliminary Swings: The thrower places the hammer on
Throwing Sector
the ground to the right rear and rotates the shoulders to the
right so that a straight line exists between the hammer head
and the 3 4 · 9 2 °
thrower 's left shoulder. While taking swing the thrower pulls -- - - - - - -
the hammer upward and towards the left. When the hammer
has rotated as far to the left as possible, the thrower drops
his head under the arms and accelerates the hammer in its ,I
I ,
arc from left to right. The arc has a high point to the left rear
of the
thrower and low point to the right front of the thrower. \ I I
I

3. Turns: When the head of the hammer reaches its lowest I

point in the last preliminary Swing, the thrower fixes the \/ 0·75 m
arms and hammer in front of the body and rotates into the +---2·135m >
first turn. The left foot is rotated into the first turn. The left
foot is rotated
180° on the heel towards the direction of the throw, and the
right foot rotates 180° on the toe. The thrower then picks up
Layout of Hammer Throw Sector
the
 right foot, brings it fully around and places it on the ground parallel to the left. This completes one
turn. The elite throwers usually perform 3 or 4 turns, whereas, the beginners perform one or two
turns.
4. Releasing of Hammer: After placing the right foot down at the end of the 2nd, 3nd, or 4th turn, the
thrower pulls on the hammer in an upward spiral by lifting the chest and extending the legs and the
back. The thrower's pull on the hammer occurs when the hammer is in front of the body band
passing through the low point of arc. When the hammer is released, the thrower is fully extended
with the left shoulder toward the direction of the throw.
5. Reverse: After releasing the hammer, the thrower concentrates on staying in the ring and not
fouling the throw. This can be done rotating on the right foot and bringing the left toot around and
back to the rear. Then the thrower comes out of the circle from the rear half.

TERMINOLOGIES
1. Technique: The hammer throwing technique has considerably improved over time. It is determined
by the specific nature of the implement and the measurement of the throwing circle. Crucial for the length
of flight of the implement is its initial velocity that is created by preliminary swings or winds.
2. Winds: The purpose of the winds is to create the centrifugal force that is needed to convert the thrower's
mass as he begins to rotate with the hammer in the turns. The thrower should speed up the hammer
when it is going downward. The speed of the movement is increased gradually from first move of the
hammer through each cycle.
3. The Turns: The purpose of these turns is to develop and increase the velocity of the ball. As the thrower
moves through the turns, he should notice how the ammerfeels while it is under control.
4. Direction of the Feet Advancement: In the modern day technique of hammer throwing, the direction
of the feet advancement through the circle is not parallel to the throwing direction but at an angle of 1Oto
20 degrees to the throwing direction, the thrower's right foot lands earlier, which brings the hammer
around sooner. This allows the thrower to apply force from a higher point to a lower point through a
longer path.
5. Delivery: As the ball reaches maximum velocity at approximately 135°, it is pulled from the
thrower's grip and flies away. It is at this moment that the ball, as its centripetal force finally wins over the
thrower's body mass and its centripetal force begins its flight through space.

RULES
(i) The hammer shall be thrown from a circle 2·135 m (7 feet) in diameter.
(ii) While throwing the hammer ordinary gloves are permitted for the protection of hands.
(iii) The competitor can put the head of the hammer on the ground outside the circle.
(iv) It shall not be considered a foul throw if the head of the hammer touches the ground. When the
competitor makes the swings on turns but if the thrower stops the throwing after making a movement
it shall be counted as trial.
(v) If the hammer breaks during a throw or while in the air it shall not be counted as a throw.
(vi) The weight of hammer for men is 7·26 kg.
(vii) The time allowed for each trial is 1:30 minutes.
 BASKETBALL
HISTORY OF BASKETBALL
The game basketball was invented by Dr. James Naismith of U.S.A. in the year 1891 at springfield
college. In the begining 40 to 50 players formed a team, however when the game became popular and
some what technical, five players were considered enough for a team. Dr. James Naismith himself formed
the first set of rules in 1892. These rules were standarized in 1915 only. Graduates of springfield college
Y.M.C.A. men and soldiers of America carried this game to other part of the world.. This game was palyed
as a demonstration game during the olympic games at Louis. An International Basketball Federation was
set up in 1932.At last, in 1936 o1ympics games, which were held in Berlin, Basketball was inculuded in this
olympics.

In India, Basketball was introduced byY.M.C.A. college of physical education, Chennai about
ninety years back. Basketball federation of India was formed in 1950. This is the controlling body of this
game in India.

BASIC RULES
UM

l
1. COURT:
The basketball court shall be rectangular in shape. As per
international standard the court should be 28m in length and Q
u,

15m in width. There should be a clear space of atleast 2m :I;

l
from the boundary lines and the height of the hall should
59cm

:D
be at least 7m if played indoors.
2. BACKBOARD :
The board should be 0.03m thick, 1.80m length horizontally and 1.05m vertically. Its lower edge
should be 2.90 m above the floor.
3. RING:
Basketball rings should have an inside diametre of 0.45m, thickness of 0.017m to 0.020m, should be
r
painted orange, be horizental to the floor and 3.05m above it.
4. NET:
Nets of 0.40m length should be attached to the rings to check the ball E
., .
l)

slightly. 0

5. BALL:
Basketball should have circumference of 0.749 to 0.780m and should
45cm.
weight between 600gm to 650gm.
6. TIME OUT:
One in each quarter and twice in the last quarter for a maximum of one
minute.
7. 24 SECOND RULE :
When a team gains possession of the ball, they have 24 seconds in which to shoot but if they fail to
do so, they lose possession.
8. 5-SECOND RULE:
A closly guarded player holding the ball should pass, roll, bounce or shoot the ball within five seconds.
9. 8-SECOND RULE :
After receiving the ball in the back court, a team must take it to their front court within eight second,
failure to do so is a violation of eight second rule.
10. BALL RETURNED TO THE BACK COURT :
A team in control of the ball in their front court should not send it to the back court. Doing so is a
violation. •
11. 3-SECOND RULE:
A player, while the ball is in cont ol of his team, cannot remain for more than three second in the
opponent restricted area.
12. PIVOTING :
A player holding the ball is allowed to step once or more than once in any direction with the same foot
while the pther foot, called the pivot foot, is kept in contact with the ground during this action.

LATEST GENERAL RULES

The following rules of basketball have been changed. The genral rules have been described?
1. The last 2 minutes play before the end of the game should be played in real sense and not to
pass the time.
2. Now, three timeout can be provided during the second half of the game.
3. The Basketball poles should be at least 2m away from the end line.
4. Now, the throw can be given from the end line.

,
5. Now the 30 seconds rule has been changed to 24 seconds.
6. Now there are four periods of the game i e 10-10-10-10 0

ii
6·1m

minutes
;!JI
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Ellte'a : Physical Education-XII El

 MEASUREMENT OF PLAYFIELD AND
SPECIFICATION OF SPORTS EQUIPMENTS

BASKETBALL COURT
1. Dimension 28m x 15m
2. Radius of centre circle 1.80m
3. Free throw line (from end line) 5.80m
4. Three point area (from centre of ring) 6.25m
5. Width of marking line 5cm

BACKBOARD
1. Length (Vertical) 1.05m
2. Width (Horizontal) 1.80m
3. Thickness 3cm
4. Width of strip around the board 5cm
5. Height of lower edge of backboard
from the floor 2.90m
6. Vertical length of inside rectangle 0.045m
7. Horizontal length of inside rectangle 0.59m

RING
1. Diameter 45cm
2. Length of net 40cm
3. Distance of ring from board 15cm
4. Distance of ring from floor 3.05m
BALL
1. Weight 600to650gm
2. Circumference 75to 78cm

1. Holding the ball

2. Handling the ball
3. Basic stance a) b) Attacking
Defensive
4. Moving on the court
5. Passing
a) Chest pass b) Bounce pass c) Hook pass d) Underhand pass
e) Baseball pass g) J1;1mp pass
f) Overhead pass
6. Dribbling
a) Low dribble b) High dribble
7. Offensive strategy
a) Triangular attack b) Screening
8. Pivoting : Pivoting means turning the body to either side by using any one leg as support.
9. Shooting
a) Chest shot b) One hand push shot
c) Lay up shot d) Jump shot
e) Hook shot
10. Positioning on the court
11. Team defence
a) Man to man defence b) Switching man to man defence
c) Zone defence d) Guarding

1. HOLDING THE BALL :

Holding the ball is very significant for passing, throwing, shooting and
dribbling in basketball. So the ball should be held in hand with fingers
spread and the thumb tilted inward. The ball should not be held between
palms while holding the ball. The hand should be relaxed but the grip
should be firm. The ball should be enough close to the body.

2. BASEBALLPASS:
Ball Holding
Keep two hands on the ball as long as possible, use a stance with body
parallel to the sidelines, feet parallel to the baseline and then plant the back
foot, point and step with the front and throw the ball from the ear, similiar to
a baseball catcher throws. Use full pronation and extention of the arm
ending with the thumb down as a measure of follow- through, throw this
pass only with the dominant arm, using the off -hand to catch the fake
pass and stabilize the ball. This pass is effective in throwing long Basball Pass
passes.
3. PIVOTING :
Pivoting means turning the body to either side by using any one leg as a support. In pivoting, one foot
must be fixed on the floor and the other foot or leg may be moved in any direction. During this
movement the ball should be kept close to the chest. The pivoting is very useful for getting rid of an
opponent.
4. DRIBBLING :
The palyers with the ball can move freely while bouncing the ball
on the floor. The hand doesn't strike the ball, but taps it with flick
of the wrist. Stopping and restarting a dribble is against the rule.
5. MOVING ON THE COURT:
DRIBBLING
Players are allowed to move anywhere on the court, but are not_allowed to run while holding the ball.

6. MAN TO MAN DEFENCE :

The most conventional defence used in basketball is the straight man to man defence in which each
defence player position himself between the offensive player to whom he is assigned.
It can be played with two variations -
(a) Pressing man to man
(b) Loose man to man
7. LAY UP SHOT :
It is a shot at the basket by a dribbler by taking off on one foot using a
high jump action and a full extention of the arm to place the ball directly
or indirectly into the basket.

TERMINOLOGIES
1. ASSIT : A pass or hand off resulting in a basket by a team mate.
2. BACKBOARD : The surface of wood, metal or glass to which the basket is affixed, Lay-up Shot
used to carry shot into the basket.
3. CHARGING : A foul by an offensive player who runs into a defensive player who has established
legal court position.

4. DUNK : To leap to or above the basket and stuff the ball through the hoop. Such a movement with
great vigour is called a slam dunk.

5. FREE THROW : The unobstructed shot from the foul line, worth one point awarded as a penalty for a
foul by the opposing team.

6. GIVE AND GO: A play in which one palyer passes to a team mate and drives towards the basket to
receive a pass for a lay-up.

7. HELD BALL : Simultaneous possession of ball by opposing players, leading to use of the alternate
possession rule.

8. JUMP-BALL: Means putting the ball upward between two palyers into play by having an official toss
it. This only occurs at the start of the game.

9. LAY-UP: A shot from alongside the basket, using the backboard as a guide.

1O. TRAP : Convergence of two or more defenders on a ball handler to force a turnover or steal.

11. THROW IN : A method of putting the ball into play from out of bound.

IMPORTANT TOURNAMENTS
1. European Cup
2. America Cup
3. Asian Cup
4. William Todd Memorial Trophy (National Level Competition for men)
5. Prince Basalat Jha Trophy (National Level Competition for women)
6. B C Gupta Trophy 7. Federation Cup
8. C Munni Swami Cup 9. All India Ramu Memorial
Trophy
1O. S. M. Arj1:ma Raja Trophy 11. Banglore Blues Cup
12. Williams Jones Cup
1) OLYMPIC GAMES :
In Olympic Games the basketball game was introduced in 1936. Since then the basketball
championship is being held in olympic games.
2) ASIAN GAMES :
..
The Basketball Championship is being held in Asian games since 1951 as a part of these games.

3) NATIONAL BASKETBALL CHAMPIONSHIP :

This is a National Championship of basketball for mens and womens. The first national basketball
championship was held at Banglore in 1952. It was organised by Basketball Federation.

4) ALL INDIA INTER UNIVERSITY CHAMPIONSHIP :

It is held every year at different Venues (University). In this championship all university teams of
basketball take part.

FAMOUS PERSONALITIES
1. Sarbjeet Singh 2. Gurdyal Singh
3. Nishant Kumar 4. Surendra Kataria
5. Vijay Raghvan 6. Radhey Shyam
7. Manmohan Singh 8. Khushiram
9. Parmendra Singh 10. s s Chana
11. Suman Sharma
1. Sar6jeet Singh : He was an outstanding basketball player of India. He got Arjun Award in 1968.
2. Ajmer Singh : Ajmer Singh played tor India in the International competition more than hundred times.
He received Arjun Award in 1983.
3. Suman Sharma : Suman Sharma was a very famous player of India. She was awarded the
Arjun Award in 1983.
4. Nishant Kumar : He belongs to Bihar. He represented Indian basketball team several times in
International and National Competition.
5. Khushiram : He has won the men's National basketball championship several times. He is the
most successful and (?Utstanding player of basketball. He represented India several times in
tournaments of National and International level. He was given the Arjuna Award in 1967.
SPORTS AWARD
1. ARJUNA AWARDS
1. 1961 Sarbjeet Singh 2. 1967 Khushi Ram
3. 1968 Gurdyal Singh 4. 1969 Hari Dutt
5. 1970 Abbas Moontasir 6. 1971 Manmohan Singh
7. 1973 Surendra Kumar Kataria 8. 1974 Anil Kumar Punj
9. 1975 Hanuman Singh 10. 1979-80 Om Prakash

11. 1983 Radhey Shyam, Suman Sharma 12. 2000 Sahhab Singh Cheena

2. DHYAN CHAND AWARD

1.
2000 Ram Kumar
 FOOTBALL
HISTORY OF FOOTBALL
Football is the most popular game played throughout out the world. The origin of football is not clear. During the
ancient times, the chinese played soccer like game that involved kicking a leather ball with foot. Later Romans
introduced football as a part of military training. However it is said that a game similar to football was played in
300 B.C. to 500 B.C. by the Greeks of Sparta and they called this game Harpaston. Japanese also played a
similar type of game called Kemari. But some believe that like some other ball. games football originated in
England or the Romans introduced it in Great_Britain which might have developed into football.

So the credit of the begining of modern football goes to England. Football became very popular in England
in 12th Century.

First time sheiffield football club was formed in 1863. After that London football association was formed in
London in 1.863. The first competition by the Football Association "Challenge Cup" was organised in 1872. The
code of rules were framed in 1846 at Cambridge University by Messrs H De Winton and J.C Thring. At that
time only 10 rules were introduced. The first rule book of football was published in 1862 and was revised in
1863. With the passage of time, some rules were formed such as the restriction was laid on touching the
ball with hands in 1864. The rule related to goal kick and corner kick were framed in 1874. First time, the
goal post was made in 1875. The whistle was used first time in the game by the refree in 1878. The net in
the goal post was used in 1892. The offside rule was changed in 1925.

This game got the great popularity after the formation of International De Football Association in 1904. An
demonstration sports in the olympic of 1900 and 1904. Football became an official olympic event in 1908.
England got the member-ship of FIFA in 1906.

The firts world cup of football organised on july 18, 1930, at Montevideo. Women played first world cup
football held in 1991 in which America was declared the winner.

In India football is controlled by Indian Football Association. India participated first time in olympic games in
1948.

BASIC RULES
1. THE FIELD OF PLAY :

The soccer field must be rectangular. Length of playing 110 yard to 120 yard
field Width of playing field 70 yard to 80 yard
Distinctive lines not more than 5 inches (12cm) wide marks the playing area.

2. THE BALL:

The ball made of leather or approved material, the soccer ball must be spherical in
shape. Circumference of ball 68 to 70 cm
Weight of ball 410 to 450 gm
Air pressure 1kg/cm2
The Ball
3. THE NUMBER OF PLAYERS:
Each team consists of maximum 11 players inclusive of a goalkeeper. A minimum of 7 players (including
goalkeeper) are needed to start a match.
There may be five to seven substitutes but in official competition only three substitutes are permitted.
4. THE PLAYERS EQUIPMENT :
The compulsory dress of a player is a jersy or shirt (with number on back), shorts, stocking, shin
guard, shoes with studs. The goalkeeper shall wear a shirt and short with padding at the elbow. And
the colour of the dress of a goalkeeper should be different that distinguish him from the other players.
5. GAME OFFICIALS :
Referee-one, asst referee-two, scorer-one, time keeper-one.
The officials are required to officiate in a game. Their decision regarding the enforcement of rules is final.
6. DURATION OF THE GAME :
A match consists of two halves of 45 minutes each (rest not more than 15 minutes. between two halves).
Time lost in substitution and injury etc. should not be counted as a part of playing time.
In case of tie, two halves of 15 min each with an interval of 5 min are provided.
7. THE GOAL POST :
Length of the
8 yard
goalpost Height of the
8 feet (2.44 m) from the lower edge of ground
goal post
Diameter of goal post 5 inches
8. THROW IN : /<.
When the ball goes out of the side line it is returned to play by a throw in < ... ' ,; ft b
from the spot where it left the playing field. The players who last touched , ff' '
the ball, his opponent is given a throw in.
9. OFF SIDE:
A player is off side when he is closer to the opposing goal line with the
ball and unless two defenders are between the attacker and the goal Incorrect
line. Goal is not considered in that case. Correct
Thrwoln
Thrwoln
10. CORNER KICK :
When a defender puts the ball out of the play behind his team goal line. It is returned into play by
awarding a corner kick to the attacking team.
11. PENALTY KICK:
It is direct free kick and is cored from 12 yards away to goal line. During this kick all the players
should be outside the penalty area. A penalty kick is awarded when a foul is committed by a defender
in the penalty area and the attacking player tries to kick it directly into the goal. Only goal keeper
defends it.
12. GOAL KICK :
A goal kick is awarded to the defending team when the ball being last touched by a player of the attacking
team, passes over the goal line.
 LATEST GENERAL RULES
The following rules have been changed in football game.
1. Now 3 players can be substituted from extra players.
2. Now the goalkeeper can run while holding the ball without bouncing it. But he has do it without any delay.
3. Now there are 18 players instead of 16 players and out of these, seven players are called substitute
players.
4. The goal keeper can move on the goal line at the time of penalty kick:·
5. The rule of sudden death has been implemented in football game.
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 MEASUREMENT OF PLAYFIELD AND
SPECIFICATION Of SPORTS EQUIPMENTS

1. PLAYING FIELD (Rectangular)

Length 100 - 130 yds / 90-120
m
Width
50 - 100 yds / 45-90 m
• For International matches
Length 110 - 120 yds / 100 - 110 m
Width 70 - 80 yds / 64-75 m
Line marking width not more than 5 inches / 12 cm
2. THEBALL
Circumference of football 27"to 28"
Weight of football 14 to 16 ounces
Air pressure 1 kg/ cm2
3. PLAYERS
Number of players in a football 11 + 7 (Extra)
team Substitute in one match 18
4. GOALPOST
Length of the goal 8yards
post Height of the 8 feet / 2.44 m
goal post diameter/ 5 Inches/ 12 cm

5. depth Two halves of 45 minutes.

6. DURATION OF MATCH each 5 - 10 minutes

7. INTERVAL 1 referee, 2 asst. refree

2 linesman, 1 scorer
1 table official, one time
keeper
FUNDAMENTAL SKILL
1. PASSING:
a. Inside of the foot b. Outside of the foot
c. Instep pass d. Short chip pass
e. Long chip pass
2. RECEIVING
a. Soletrap b. Receiving lofted ball with the instep
c. Receiving lofted ball with the thigh d. Receiving lofted ball with the chest
e. Receiving lofted ball with the f. Shin trap
head
3. KICKING
b. Kicking with the inside of the foot
a. Instep kick
d. Push kick
c. Kicking with outside of the foot
 e. The flick kick f. Thejab
g. Scissors Kick

4. SHOOTING
a. Instep drive shot b. Full volley shot
c. Half volley shot d. Side volley shot
e. Swerving shot

5. HEADING SKILL
a. Dive head b. Jump head
6. DRIBBLING
7. SHIELDING
8. TACKLING
a. Poke tackle b. Slide tackle
C. Block tackle
9. GOAL KEEPING SKILL
a. Goal keeper stance b. Catching ground ball half kneeling
c. Catching high ball d. Punching and fisting high ball
e. Catching ground ball while standing

1. SHORT CHIP PASS :

Short chip pass are usually given to the team mate who is very close.

2. RECEIVEING LOFTED BALL WITH THE CHEST :

SHORT CHIP PASS
A high dropping ball is received on the chest. For that, place yourself
between the defender and the oncoming ball. Bent your knees a little bit,
keep arms out to sides for balance, steady your head and watch the ball.
Arch your upper body slightly backward from the vertical and receive the ball
on the central area of your chest and withdraw chest to cushion the impact.
Attempt to control the ball into space away from the opponent by turning your
upper body in the direction of next movement.

3. DRIBBLING :
A succession of forward pushes or touches in which the player keeps the RECEIVE BALL WITH
ball under control. THECHEST

4. TACKLING :
It is a technique used to disposses the opponents of the ball in
order to gain possession of i . Tackling means tackling the ball,
not the opponent. Tackling is stricktly a defensive skill used to
steal or strip the ball from an opponent.
TACKLE
5. SHEILDING :
When the dribbler stays between the ball and the marking opponent. It
is also refered to as "screening". Sheilding is often used in conjunction
with dribbling to protect the ball from the opponent trying to gain
possession.

6. THE FLICK KICK : SHEILDING

It is another short distance kick, which requires the player to possess. firm ankle. The outside of the
right foot is used to flick the ball towards right and the pass can be clearly concealed until the last
possible movement by swerving slightly in the opposite direction.

TERMINOLOGIES
1. GOLDEN GOAL :
In extra time any team who scores first is declared winner. This goal is called golden goal.
2. SUDDEN DEATH :
When no goal is scored after tie breaker, the teams are given one penalty kick to each team till the tie
is broken. This is known as sudden death.
3. TIE BREAK :
When no team is able to score goal up to extra time, five penalty kicks are given to each team. It is
called tie break.
4. LOB:
To kick the ball high, usually into the goal mouth.
5. HAND BALL :
When a player carries or strikes the ball with the hand or arm it is called hand ball.
6. OFF SIDE:
An offensive player is off side when he is not nearer to his opponent's goal line than atteast two of his
opponents.
7. DIRECT FREE KICK :
It is a kick from which a goal can be scored direct against the offending side.
8. BANANA SHOT:
A shot or pass that curves:
9. SHIELDING :
When the dribbler stays between the ball and the marking opponent.
10. THROW IN :
The act of throwing the ball into play with both hands and from above the head after it has crossed one
of the touch lines. •
11. MAN ON:
Popular term used to signal a team mate that defensive pressure is approaching suggesting an immediate
touch or pass to a teammat .
12. VOLLEY:
Meeting the ball in the air with some part of the body and directing it to a team mate or on goal.
 IMPORTANT TOURNAMENTS
1. INTERNATIONAL
a. Qlympic games b. World Cup Football (FIFA Cup)
C. European League Championship d. Asian games
e. America Cup f. Colombo Cup
g. UEFACup h. Africa Cup
i. Pacific Cup j. Kopa Cup
2. NATIONAL
a. Durand Cup b. Rovers Cup
C. I.F.A. Shield d. D.C.M. Trophy
e. Nehru Gold Cup f. Nizam Gold Cup
g. Nagjee trophy h. G.U. Raja Memorial Trophy
i. B.C. Roy Trophy j. Santosh Trophy
k. Subroto Cup I. Gold Cup
m. Begum Hajrat Mahal Cup n. Air Lines Gold Cup
0. Rajiv Gandhi Gold Cup p. Lal·Bahadur Shastri Trophy
q. Sanjay Gold Cup

VENUES
1. Brookland, England 2. Bamvale Stadium, London
3. Jawahar Lal Nehru Stadium, Delhi 4. Salt Lake Stadium, Kolkata
5. Block Heath, London

1. FIFACUP:
This cup is organised by Federation of International De Football Association. It was established on May
21, 1904.
2. OLYMPIC GAMES:
Football wets included in olympic games in 1908 at White city, London.
Since then, football competition is a part of olympic games.
3. ASIAN GAMES :
Football competition as part of asian games. First competition was held at Delhi in March 1951.
4. DURAND CUP :
It is an oldest tournaments of football in India. This cup was started in 1888 at Shimla and is now held in
Delhi.
5. D.C.M. TROPHY :
The tournament was started in 1945 for the D.C.M. trophy.
6. . I.F.A. SHEILD :
It was started in 1893 and it is held at Kolkata.
7. SUBROTO CUP :
It is an inter-school tournament of football.
 FAMOUS SPORTS PERSONALITIES
{a) INDIAN
1. P. K. Banerjee 2. T. Bairam 3. Jarnail Singh
4. Arun Lal Ghosh 5. lnderSingh 6. Sudhir Karmakar
7. Subroto Bhattacharya 8. I. N. Vijayan 9. Baichung Bhuttia
10. Peter Thangaraj 11. Shanti Malik 12. Gurdev Singh
{b) INTERNATIONAL
1. Pele 2. Maradona 3. Ronaldo
4. Zidane 5. David Beckham 6. Ronaldino
7. Rudy Baller 8. Kaka 9. Romario
10. D. Sooker 11. Rivaldo 12. Shilachi
1. P.K. Banarjee:
He Captained Indian Football team in Rome olympic in 1960. He represented India till 1964. He was
awarded Arjuna Award in 1961.
2. Chunni Goswami :
He started his career by playing for Mohan Bagan Club of Kolkata. In his Captaincy India won Asian
Games Competition in 1962. Which were held at Djakarta. He was awarded Arjuna Award in 1963.
3. Jarnail Singh :
He was an outstanding defender. He was awarded Arjuna Award in 1964.
4. Pele:
Pele name is at the top of football player of the world. His nick name is Black Pearl. He scored 1281
goals in 1363 matches. He has been the sports minister of Brazil.
5. Maradona :
In 1986 world cup, he was declared the best players of the tournament. Maradona, the world famous
player was born on 30 act. 1960.
6. Ronaldo:
He belongs to Brazil. He is considered the best dribbler. He was awarded golden ball award in 1997.
SPORTS AWARDS
A. ARJUNAAWARD
1961 P.K. Banerjee 1962 T. Bairam 1963 Chunni Goshwami
1965 Arun Lal Ghosh 1967 Peter 1969 lnder Singh
1973 Madan Singh Rajiv 1980 Mohd. Habid 1983 Shanti Malik
1989 Subroto Bhattacharya 1998 Baichung Bhuttia 2002 I. N. Vijayan
B. DRONACHARYAAWARD
1990 Syed Naeemuddin
C. PADMA SHRI AWARD
1962 Goshta Behari 1971 S.N. Manna
1984 Chunni Goswami 1990 P. K. Banerjee
 KHO-KHO
HISTORY
Kho-Kho originated in India and it is very popular in rural
areas. This game is extremely popular in Maharastra. Kho-Kho is a r:-'4' 95a Ffi<'i !
Marathi word which means "Go and Catch". The popularisation and
development of this game has been associated with the development
of Akharas and Vyayamshalas in Maharastra. Rules and
regulations of the game were framed at a conference organised by
the Deccan Gymkhana. In 1914, the Deccan Gymkhana conducted
first tournaments of Kho-Kho. Again in 1919 and 1928 the
Deccan
Gymkhana authorities revised the rules of Kho-Kho and published them. Modern form to this game was
given by the Hanuman Vyayam Pracharak Mandal, Baroda. Akhil Maharastra Sharirik Shikshan Mandal
which was formed in 1928, helped a lot in the development and popularisation of this game. Later in 1935,
the Akhil Maharastra Sharirik Shikshan Mandal again systematised and published the rules of this game. In
1960, Kho Kho Federation of India was formed. In the same year, the first National Championship (men)
was organised and for women in 1961. It was first introduced for demonstration in the 1982 Asian games,
which were held in Delhi but it has hot been included in Asian Games so far.
BASIC RULES
1. Field
The Kho-Kho playin field should be rectangular in shape with end lines 16 m long and side line 29 m
long.
2. Centre line
It is a 30 cm broad rectangle along the length of the court that divides it into two equal halves.
3. Square
Each square of 30 cm x 30 cm formed by the intersection of centre lane and cross lane is catted a
square.
4. FreeZone
Free zone or rectangle is the area 16 m x 2.75 mat the end of the court.
5. Line width
The width of each line should be atleast 3 ems and it should be included in the measurements.
6. Post
Two strong wooden or metal posts shall be firmly fixed. They shall be 120 cm above and
perpendicular to the ground. The top of the post shall be flat and free for sharp edges.
7. Equipment
The equipment used in Kho-Kho are posts, strings, measuring tape (metallic), lime powder, wire,
nails, two stop watches, two types of rings having inner circumference of 30 cm and 40 cm, score
sheets and stationery to write results etc.
RULES OF THE GAME
1. There will be 2 innings of chasing and defending turn in a match.
2. The chasing and defending turn should be of nine minutes.
3. The intervals between chasing and defending turn should be of nine minutes
4. A toss of coin should decide the right to choose chasing or defending.
5. Only three runners are allowed inside the field for defence and once they are out the next three enter
the field before two 'khos' are given.
6. The captain may end their turn before allowed time.
7. The team who scores more points wins a match.
8. One point is awarded for putting out each runner.
9. Once all the runners are out before time they send their runner again in the same order.
10. Chaser should not leave the square without getting 'kho'.
11. Chaser has to give 'kho' from behind a sitting chaser loudly.
12. He can change a direction in free zone only.
13. In case of tie, one more inning is to be played and if it remains the same, another inning should be
started. As soon as the first point is scored by the chaser, the turn should be stopped and time taken
by the chaser in scoring this point should be noted. Now the chaser should take the defending turn
and the time taken by the opponent for scoring the first point should be noted. The side which has
taken less time to score a point wins a match.
14. A team can ask the defenders to follow on if their score is more than the score of the defenders by a
margin of atleast nine points .
LATEST GENERAL RULES
1. The court measurements have changed now, The length of court is 29 m and width is 16 m.
2. Pole to pole distance is 23.50 m.
3. • Each team plays for 9 minutes. instead of 7½ minutes.
4. If 3 runners are made out, consecutively by an active chase, he cannot touch the fourth runner, he
will have to 'kho' to any sitting chaser.
MEASUREMENTS OF PLAYFIELD AND
SPECIFICATIONS OF SPORTS EQUIPMENT
PLAYING FIELD (RECTANGULAR)
Total area including lobby
33 m X 21 M
Seniors and Juniors (Male and Female)
Length of the playing field
Breadth of the playing field 29m
16m
Length of centre lane
Breadth of centre lane 23.5 m
Free zone area on each side 30 cm
Cross lane area 2.75m x 16 m
16m x 30 cm
Area of two rectangles at the end of playing field
16m x 2.75m
(adjoining free zone)
16m x 2.50m
Area of the rest rectangles
Length of each rectangle 16m x 2.30
Pole height m 7_85 m
Pole circumference 1.20 m above the ground
9 to 10 cm
COMMON
(Senior, Junior and Sub-Junior) Breadth of cross lane
(Intersecting at right angles) Width of all lines 30 cm
Number of squares 3 cm (min.)

Area of each square 8

30 cm x 30 cm
Post
(wooden, smooth, flat and free from sharp
edges) Circumference 30-40cm
Height (perpendicular to the ground) 120cm-125cm
Equipment For Field And Officials
PosV2, Stop watches/2, Measuring steel tape, Rings/2 (9 cm and 10 cm inner dia), Score board, Lime powder, String, Score and
time record sheets, time indicating plates 30 cm x 20 cm with handle 30 cm in length and numbers 20 cm in height, cards 10 cm
(height) x 7
½ cm (width) red and yellow for each court.
Clothing
T-shirt, shorts, knee caps, anklets.
Officials
Umpires/ 2, Referee/1,Timekeeper/1,and Scorer/1.
Players
Players in each team 8+1 active chaser
Substitutes 3
Players sitting in the squares (4 facing one side line and four facing other side line alternately) to tag and touch will be the
chasers whereas those inside the field to defend will be the defenders. The player to chase the defender is known as active chaser
or attacker. The attacker will utter only "Kho" loudly and distinctly touching the sitting chaser in the square by hand from behind
him who cannot cross the centre lane.
Duration of Game
Men 55 minutes ( 9-5-9-9-5-9)
Worren 32minutes (7-2-7-7-2-7)
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DIAGRAM OF COURT
I. Giving 'Kho'
i. Simple 'kho' ii. Late 'kho'
iii. Advance or Early 'kho' iv. Judgement 'kho'
II. Chasing Skill
1. Sitting in the square
i. Parallel toe method ii. Bullet toe method -
2. Diving
i. Sitting (Spot) diving ii. Running dive
iii. Pole turning dive iv. Side dive
3. Tapping 4. Covering
5. Sudden change of the direction 6. Trapping
7. Foot Dragging
Ill. Running Skill
1. Entering the court 2. Positioning on the post
3. Running
i. Singl_e chain ii. Double chain
4. Dodging
i. Front dodging ii. Back dodging
iii. Dodge round the post

DIFFERENT SKILLS PERFORMED BY THE PLAYER

 TERMINOLOGY
1. Runner 2. Free zone
3. Cross lane 4. Chase
5. Active chaser 6. Square
7. Tapping 8. Trapping
9. Feet out 10. Inning
11. Minu kho 12. Pole lane
13. Double chain system 14. Entry
A BRIEF EXPLANATION OF SOME OF THE TERMS
1. Chaser-
The participant player sitting in the square is known as chaser.
2. Runner
The runners are those players who are chased by an active chaser. He wants to
touch or tap them.
3. Active Chaser
An active chaser is a player who persues the players of the opposite side with
a view to tap and touch them.
4. Feet Out
If both feet of the runner touch the ground beyond side lines the player is given
5. Square
out. It is a place for the chasers to sit down.
6. Inning
The nine minute duration of the game, may be either chasing or running is known as
inning.
IMPORTANT TOURNAMENTS
1. National Kho-Kho championship (Men)
2. • National Kho-Kho Championship (Women)
.
3. Junior national Kho-Kho championship for boys and girls
4. Asian championship
5. Netaji Subhash International Tournament
6. Federation Cup
7. Shivaji Cup
8. Inter-University Championship
9. Nehru Gold Cup
10. Inter-State Kho-Kho Championship
FAMOUS PERSONALITIES
1. Neelima Sarolkar : She was an outstanding player of 'Kho-Kho'. She was awarded Arjuna Award
in 1974.
2. Shobha Narayana : Shobha Narayana was the famous 'Kho-Kho' player. She was awarded
Arjuna Award in 1998.
3. Surekha Kulkarni : Due to her outstanding achievement in 'Kho-Kho' she was awarded Arjuna
Award in 1998.
 SPORTS AWARDS
ARJUNAAWARDEE
1. Sudhir Prabhakar 1970
2. Bhavna Hasmukhlal 1973
3. N.C. Sarolkar 1971
4. Usha Vasant Nagorkar 1975
R.J. lnamdar

5. R.R. Dharwardkar 1976

6. Sushma Sarolkar 1981
H.M. Takalkar

7. Prakash 1984
8. Shobhe Narayana Surekhe Kulkarni 1999
DRONACHARVAAWARDEE
E. Gopal Purshotam 2001
 VOLLEYBALL
HISTORY OF VOLLEYBAl!.L
In 1985 William G. Morgan (America) invented new indoor game called "Mintonette" which became
volleyball. Volleyball was a demonstration sports in 1924 olympic (Paris) and became an official sports in
1947. When the federation international de volleyball (FIVB) was formed in 1949. First men's world
championship was played in Prague. Volleyball was a part of the olympic game Tokyo in_1964. The men's
world league was set up in 1990.

Today a new form of volleyball is popular. It is known as Beach volleyball. In India volleyball came to
existence through Y.M.C.Aand later volleyball federation of India (F.V.1.) was formed in 1950. India won the
gold medal in the first Asian games. An Indian team selected at Kolkota in 1952. This team took part in the
world volleyball championship at Moscow.

BASIC RULES OF VOLLEYBALL

1. Playing Area:

The playing court is rectangle measuring 18x9m, surrounded by a free zone which is a m
3m wide on all sides.
. .. inimum of

2. Lighting :
The lighting on the playing area should be 1000 to 1500 lux measured at 1m above the surface of the
I.
pIay1ng area.

3. Antenna:
An antenna is a flexible rod, 1.80m long and 10mm in diameter, made of fiberglass or similar material.

An antenna is fastened at the outer edge of each side band. The antenn are placed on opposite side of
the net.

The top 80 cm of each antenna extends above the net and is marked with 10cm stripes of contrasting
colour, preferable red and white.

4. Team:
A team may consist of a maximum of 12 players. However there must always be six players per team
in play and six are substitutes. A team has the option to name one sepecilised definsive player called
"LIBERO".

5. Temperature :
The minimum temperature shall not be below 16°c and the maximum temparature shall not be higher
than 25°c.

6. Side Band :
Two white bands are fastened vertically to the net and placed directly above each side line. They are 5
cm wide and 1m long and are considered as part of the net.
7. SCORING:

. •.
Volleyball match consist of 5 sets. First four sets·consists of 25 points each and fifth set is of 15 points.
The team which reaches first at this score becomes winner of the set and the team which wins 3 sets.
will become the winner of the match.

8. ROTATION:
After the change of every service, the opposite team serves the ball but before serving each player
rotates in a clockwise direction. The right forward takes the palce-of right back and right back take.s
the place centre back. All the player will rotate in the same manner.

9. SUBSTITUTION : -
A maximum of six players can be changed in a set. Even all the six substitutions can be done at
once. Substitution could be possible only when the ball is dead.

10. TIME-OUT :
Each team is allowed to take two time out in a set. The duration allowed for time out is 30 second.

11. THE BALL:

The ball st)ould be made up of permissible material. It should be spherical and have a circumference
of 65 to 67 cm and weight 260-280 gm.

12. LIBERO:
One Player called "Libero" can be changed unlimited time but he can play in back zone only. He may
not serve and block. He/She should wear different kit to his team mates.

LATEST GENERAL RULES RELATED TO VOLLEYBALL

1. Now the breadth of service area is 9m instead of 3m.

2. According to the new rule, libero is a special player in a team.

3. Each service has a point as in table tennis.

4. Fifth set consists of 15 points.

5. Let service is allowed.

6. The first service can be recieved by any part of body but it should be only a single touch.

7. A coloured ball is permitted in competition.

 MEASUREMENT OF PLAYFIELD AND
SPECIFICATION OF SPORTS EQUIPMENTS

1. Length and width of court 18x9m

2. Surrounding free zone area 3 m on all sides
3. Length of seivice line 9m
4. Width of all lines of court 5cm
5. Width of net 1m
6. Length of net 9.50m
7. Net height from ground tor (boys) 2.43m
8. Net height from ground for (girls) 2.24m
9. Mesh of square between net 10x10cm
10.
11.
Diameter of antenna
Length of antenna above net
10mm
80cm
--
12. Height of the post 2.55m
13. Distance of the post from outside of the side line 0.50 to 1.00 m
14. Circumference of ball 65to 67cm
15. Weight of the ball 260to280gm

16. Air pressure inside a ball 0.30 to 0.325 kg/cm2

,,. Extension line 20cm.

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FUNDAMENTAL SKILL
1. SERVICE
a) Underhand Service b) Tennis Service c) Spin Service
d) Floated Service e) Side Arm Service f) Round arm Service
g) Jump Service
2. PASSING
a) Underhand Pass
b) Overhead Pass
3. 'SPIKING AND SMASHI_NG
a) Single Spike
b) Complex Spike
4. BLOCKING
a) One men block
b) Two men block
e) Three men block

5. BOOSTING
a) Low set up
b) Hard set up
c) Diagonal set up
1) UNDERHAND SERVICE :
In this skill, ball has to kept into one hand and then toss the ball upto the
distance of our toe, from our body when the ball comes down at the waist level
hit the ball
with the palm. Under Hand Service
2) TENNIS SERVICE :

In this service, firstly we should toss the ball up above the face and hand
which is going to hit the ball which should be brought from behind and it
should hit the ball, above our forehead and it should be hit with our palm. Only
then we should bring our leg forward as follow through.

TENNIS SERVICE
3) UNDERHAND PASS :
UNDERHAND PASS
It means to lift the ball under your hand while doing so. Your stance should
be. that your one leg be slightly forward and your knees bend and your body
OVERHEAD PASS
should be slight forward but player has to keep his back straight and hand
should be straight as well while facing the ball, then excecute the follow-up.

4) OVERHEAD PASS :

This is also very important skill in volleyball. In this skill player tosses the ball
from above the head. In this skill firstly the player should come under the ball
as the ball drops on his forehead after the taken position, the player should
pass the ball without holding it.

5) SPIKKING OR SMASHING :

Without smash, the game of volleyball will be boring. It is a final and effective
form of attack. Without this skill no team can attain any standard in this
game. The following point must be taken in mind for proper excecution of this
stroke.

(a) APPROACH :

The approach should be straight and not zig-zag and the smasher speed during
the approach must standly increase upto the end. The distance for a good
approach should generally be 3 to 4 steps and angle should be 45° to 60°.

(b) TAKE OFF: There are ·two

,.. types of take off

i) ONE LEG TAKE OFF

ii) TWO LEG TAKE OFF

SPIKKINGOR
i. ONE LEG TAKE OFF
SMASHING

In one leg take off it is genarally towards the net which takes part in bringing the player jump height.

ii. TWO LEG TAKE OFF

In two leg take off the legs are bent as knee's at an L90° to L11o0 but the hip joint should not be
below the knee.
6. BLOCKING:-

Blocking is the action of player close to the net to intercept the ball coming from the opponent by reaching _
higher than the top of the net. Only front row players ar permitted to complete a block. •

>.
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BLOCKING

TERMINOLOGIES
1. BLOCK:
A defensive player, attempting to block or stop the returning ball over or near the net.

2. ROLL:
A defensive maneuver to recover a ball, rolls may be executed in all the direction for recovery.

3. COVER:
Being positioned behind a spike or a block to field a ball glancing off a team member.

4. VIOLATION :
A foul, such as a lift, double hit or four hits on one side.

5. RUN THROUGH :
A passing skill used to play a dropping ball while remaining on your feet.

6. SWITCH:
A change of playing position on the court for strategic reason.

7. HANDLING:
Is another name for passing. It refers to taking control of the ball and passing it to another player of his
own side.

8. SPIKE:
A ball hit forcibly from a height above the net.

9. SIDE OUT:
Ending of a team's right to serve because of an infringement of a rule.

10. FOOT- FAULT:

To step on or over the endline before or during the service or to step completly over the centreline.
11. KILL:
A spike that is impossible to return.
12. ACE:

13.
A service that lands in the opponent's court without being touched.
DEAD BALL:
-
Ball that is out of play.

IMPORTANT TOURNAMENTS
1. World Volleyball Championship 2. Olympic Volleyball Championship
3. National Volleyball Championship 4. All India Inter-University Championship
4. Natioanl School Games Volleyball Championship 6. Federation Cup
7. Grand Champions Cup 8. Asia Cup
9. Shiwani Gold Cup 1O. Poornima Trophy
11. India Gold Cup 12. Canada Open
13. Italian Open 14. New Zealand Open
15. Hamburg Open

16. Commonwealth Volleyball Championship

1. WORLD VOLLEYBALL CHAMPIONSHIP:
The first world Volleyball Championship was held in the year 1949 in Prague.
2. OLYMPIC VOLLEYBALL CHAMPIONSHIP:
Volleyball became a part of olympic competition in the year 1964 in Tokyo Olympics.
3. NATIONAL VOLLEYBALL CHAMPIONSHIP:
In this tournament all states volleyball team of India take part. The first National Volleyball
Championship was held in Chennai in the year 1952.

4. NATIONAL SCHOOL GAMES VOLLEYBALL CHAMPIONSHIP :

It is held every year at different venues as a part of National School games.

5. ALL INDIA INTER-UNIVERSITY CHAMPIONSHIP :

It is held every year at different venues (Universities). In this championship team of volleyball of all \
universities of India participate. This tournament is organised by A.LU. under ageis of ministry of youth
affair of India.

6. COMMONWEALTH VOLLEYBALL CHAMPIONSHIP :

The first commonwealth Volleyball Championship was held in 1981 in England. India won a bronze
medal in this championship in 198"1. f
 FAMOUS SPORTS PERSONALITY
A INTERNATIONAL
1. Samantha Carter 2. Jess Brackin 3. AbbieToniy
4. Camerongriffin 5. Alesha Deesing 6. Kristin Richards

' 7. Jessica Swarbrick

NATIONAL
8. Katie Carter

B.
1. K. Udaya Kumar 2. Avnish Yadav 3. Sukhpal Singh
4. Kulwant Singh 5. Ravi Kant Reddy 6. Daler Singh
7. Jimmy George 8. Nripjit Singh 9. Shayam Sunder Rao
10. Abdul Bishat 11. Sooba Rao 12. S.K. Mishra
13. Km. Saley Joseph 14. Km. Gayatri Rana 15. Ranbir Singh
1. JIMMY GEORGE :-

He belongs to Kerala and he received Arjuna award in 1976 for his best performance in
commonwealth games.

2. NRIPJIT SINGH:-

He belongs to Punjab. He represented Indian volleyball team several times in international

and national competition. He received Arjuna award in the year 1962.

3. SHAYAM SUNDER RAO:-

He received Arjuna award in the year 1974. He was the captain of Indian volleyball team in the year
1975
-76. After his retirement he provided his seNices to India team as a coach. He her also received
dronacharya award in the year 1991.

4. AVNISHYADAV:-

He belongs to Etawah {U.P.). He completed his professional qualification in physical education

from
L.N.I.P.E. Gwalior. He was outstanding player of volleyball. He has played for India in the
international competition many times.

SPORTS AWARDS
1. ARJUNA AWARDS
1. A. Paleniswamy 1961 2. Nripjit Singh 1962
3. Malini Reddy 1971 4. Sham Sunder Rao 1974
5. Jimmy George 1976 6. Kutty Krishnan 1978-79
7. R.K. Purohit 1983 8. Abdul Bashid 1989
2. DRONACHARYAAWARD

1.
M. Shyam Sunder Rao 1991
\
3. DHYAN CHAND AWARD
1.
Om Prakash 2002