Index

[Link]. CONTENT [Link].

PRACTICAL 1
Khelo India Tests 1
1. BMI 2
2. Plate Tapping Test 4
3. Flamingo Balance Test 6
4. Partial Curl Ups 8
5. Push Ups 10
6. Sit and Reach Test 12
7. 600M Run/Walk 14
8. 500M Dash 16
PRACTICAL 2
9. Obesity 18
10. Diabetes 20
11. Asthma 22
12. Hypertension 24
PRACTICAL 3
13. Kho-Kho 26
Practical 1: Fitness Tests Administration
Khelo India Fitness Assessment
AGE GROUP 5-8 YEARS | CLASS 1 to 3
At Primary class 1-3, children should acquire Fundamental Movement Skills (FMS) leaving the
learning of specific physical activities to later stages. FMS provide the building blocks for many
physical activities, such as playing games, dance, and sport. Locomotor, Manipulative & Body
Management abilities are key to success in most sports and physical activities. Abilities of children in
class 1-3 which need to be measured and tracked are
1. Body Composition (BMI)
2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)

AGE GROUP: 9-18+ YEARS | CLASS 4 to 12

For Class 4 to 12, it is important for students to have an overall physical fitness. The following
Components are to be considered in Physical Health and Fitness Profile:
1. Body Composition (BMI)
2. Strength
a. Abdominal (Partial Curl-up)
b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)

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 AGE GROUP 5-8 YEARS (CLASS 1 to 3)
Body Mass Index
Body Composition refers primarily to the distribution of muscle and fat in the body. Body size such
as height, lengths and girths are also grouped under this component.
Body Mass Index (BMI) is calculated from body Weight (W) and height (H).
BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The higher the
score usually indicating higher levels of body fat.
Equipment: Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall
Measuring Height Accurately
 Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that
interferes with the measurement.
 Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall with no molding.
 Have the participant stand with feet flat, together, and back
against the wall. Make sure legs are straight, arms are at sides,
and shoulders are level.
 Make sure the participant is looking straight ahead and that the
line of sight is parallel with the floor.
 Take the measurement while the participant stands with head,
shoulders, buttocks, and heels touching the flat surface (wall).
(See illustration.) Depending on the overall body shape of the participant, all points may not
touch the wall.
 Use a flat headpiece to form a right angle with the wall and lower the headpiece until it
firmly touches the crown of the head.
 Make sure the measurer's eyes are at the same level as the headpiece.
 Lightly mark where the bottom of the headpiece meets the wall. Then, use a metal tape to
measure from the base on the floor to the marked measurement on the wall to get the height
measurement.
 Accurately record the height to the nearest 0.1 centimeter.
Measuring Weight Accurately
 Use a digital scale. Avoid using bathroom scales that are
springloaded. Place the scale on firm flooring (such as tile or
wood) rather than carpet.
 Have the participant remove shoes and heavy clothing, such as
sweaters.
 Have the participant stand with both feet in the center of the scale.
 Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).
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Scoring:
 Height recorded in cm and mm.
 Weight will be recorded in kilogram (kg) and grams (gms).
 Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).
 Accurately record the height to the nearest 0.1 centimeter.

Records

[Link] NAME M/f CLASS/SEC HT. WT. BMI

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 Plate Tapping Test
 Purpose: Tests speed and coordination of limb movement
 Equipment: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x 20 cm),
stopwatch.
 Procedure:
1. If possible, the table height should be adjusted
so that the subject is standing comfortably in
front of the discs. The two yellow discs are
placed with their centers 60 cm apart on the
table. The rectangle is placed equidistant
between both discs.
2. The non-preferred hand is placed on the rectangle. The subject moves the preferred hand
back and forth between the discs over the hand in the middle as quickly as possible.
3. This action is repeated for 25 full cycles (50 taps).
 Scoring: The time taken to complete 25 cycles is recorded
 Administrative Suggestion: Participants should be encouraged to stand in a balanced posture,
feet apart to shoulder width. Results are usually better if the participant can maintain constant
pace during most of the run.

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Records

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 Flamingo Balance Test
 Purpose: Ability to balance successfully on a single leg. This single leg balance test assesses the
strength of the leg, pelvic, and trunk muscle as well as Static balance.
 Equipment: Non Slippery even surface, Stopwatch, can be done on just standing on beam.
 Procedure:
1. Stand on the beam. Keep balance by holding the
instructor's hand (if required to start).
2. While balancing on the preferred leg, the free leg is
flexed at the knee and the foot of this leg held close
to the buttocks.
3. Start the watch as the instructor lets go of the
participant/subject.
4. Pause the stopwatch each time the subject loses balance (either by falling off the beam or
letting goes of the foot being held).
5. Resume over, again timing until they lose balance. Count the number of falls in 60 seconds of
balancing.
6. If there are more than 15 falls in the first 30 seconds, the test is terminated.
 Scoring:
1. The total number of falls or loss of balance in 60 seconds of balancing is recorded.
2. If there are more than 15 falls in the first 30 seconds, the test is terminated.
 Administrative Suggestion: Participants should be encouraged to eyes focused on stationary
object straight ahead.

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Records

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 AGE GROUP: 9-18+ YEARS (CLASS 4 to 12)

Partial Curl Up
 Purpose: The curl up test measures abdominal muscular strength and endurance of the
abdominals and hipFlexors, important in back support and core stability.
 Equipments: Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch,
Recording sheets, Pen
 Procedure:
1. The subject lies on a cushioned, flat, clean surface with
knees flexed, usually at 90 degrees, with hands straight on
the sides (palms facing downwards) closer to the ground,
parallel to the body.
2. The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the
desired amount (at least 6 inches above/along the ground towards the parallel strip).
3. The trunk is lowered back to the floor so that the shoulder blades or upper back touch the
floor.
 Scoring: Record the maximum number of Curl ups in a certain time period 30 seconds.
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.
 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.
 Administrative Suggestion: Participants should be encouraged to keep normal breathing rate.
Results are usually better if the participant can maintain constant pace during the activity.

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Records

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 Push Ups (Boys)/Modified Push Ups (Girls)
 Purpose: Upper body strength endurance, and trunk stability.
 Equipments: Flat clean cushioned surface/Gym mat

 Procedure:
1. A standard push up begins with the hands and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder
width apart, extended and at a right angles to the body.
2. Keeping the back and knees straight, the subject lowers
the body to a predetermined point, to touch some other
object, or until there is a 90-degree angle at the elbows,
then returns back to the starting position with the arms
extended.
3. This action is repeated, and test continues until exhaustion, or until they can do no more in
rhythm or have reached the target number of push-ups.

4. For Girls: push-up technique is with the knees resting on the ground.
 Scoring: Record the number of correctly completed pushups.
 Administrative Suggestion: Participants should be encouraged to emphasis to keep the back
straight. Results are usually better if the participant can maintain constant pace during the
activity.

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Records

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 Sit and Reach Test
 Purpose: Common measure of flexibility, and specifically measures the flexibility of the lower
back and hamstring muscles. This test is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and lower back pain
 Equipments: Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10"
(front and back) 12" x 21" (top) Inscribe the top panel
with centimeter/mm gradations. It is crucial that the
vertical plane against which the subject's feet will be
placed is exactly at the 23 cm mark. Flat clean cushioned
surface/Gym Mats
 Procedure:
1. This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be
removed. The soles of the feet are placed flat against the Sit and Reach box. Both knees
should be locked and pressed flat to the floor - the tester may assist by holding them down.
2. With the palms facing downwards, and the hands on top of each other, the subject reaches
forward along the measuring line as far as possible.
3. Ensure that the hands remain at the same level, not one reaching further forward than the
other. After some practice reaches, the subject reaches out and holds that position for at one-
two seconds while the distance is recorded. Make sure there are no jerky movements.
 Scoring: The score is recorded (difference between initial position and final position), in cm
and mm, as the distance reached by the hand.
 Advantages: It is a simple test to know the flexibility. It is an easy test to perform.
 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.
 Administrative Suggestion: Proper warm-up and static stretching of the lower back and
posterior thighs is very important for this test. A partner placing his/her hands lightly across
knees can prevent the flexing of knees. Keep the hands over each other (fish pose). Besides in
order to prevent the test apparatus from sliding away from the participants during the test, it
should be placed against a wall or a similar immovable object.
The test trial is repeated if: (i) The hands reach out unevenly or (ii) The knees are flexed at the
time of doing the test.
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 600 M Run/Walk
 Purpose: Cardiovascular Fitness/Cardiovascular Endurance
 Equipments: Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 mts
with 1.22 mt (minimum 1 mt) width preferably on a flat and
even playground with a marking of starting and finish line.
 Procedure:
Participants are instructed to run 600 mts. in the fastest
possible pace.
The participants begin on signal, “ready, start” as they cross
the finish line elapsed time should be announced to the participants.
Walking is permitted but the objective is to cover the distance in the shortest possible time.
 Scoring: Time taken for completion (Run or Walk) in min, sec, mm
 Administrative Suggestion: Participants should be encouraged to practice running with
emphasis placed on the concept of pace. Results are usually better if the participant can
maintain constant pace during most of the run and perhaps using a strong closing effort.

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 50 M Dash (Standing Start)
 Purpose: Determines acceleration and speed
 Equipment: Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of
at least 60 meters.
 Procedure:
1. A thorough warm up should be given, including some practice
starts and accelerations.
2. Start from a stationary position, with one foot in front of the
other. The front foot must be on or behind the starting line. This
starting position should be static (dead start).
3. The tester should provide hints for maximizing speed (such as
keeping low, driving hard with the arms and legs) and
encouraged to continue running hard through the finish line.
 Scoring: Time taken for completion
 Administrative Suggestion: Participants should be encouraged to practice running with
emphasis placed on the concept of pace. Results are usually better if the participant can
maintain constant pace during most of the run and perhaps using a strong closing effort.

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 [Link]. NAME CLASS/SEC TEST
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 Practical-2: Procedure for Asana, Benefits & Contraindication for any two Asana for
each lifestyle disease.
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‟.

Vajrasana
 Procedure:
1. It is a meditative asana. Kneel down on the ground with your knees, ankles and toes touching
the ground.
2. Your toes should be stretched backwards.
3. Now place your palms of both your hands on the knees.
4. The upper body should be straight.
5. At this time, the breathing should be deep, even and slow.
6. 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.
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 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.
 Contradictions:
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 practice Vajrasana with a lot of
care.

Trikonasana
 Procedure:
1. First of all stand with your legs apart.
2. Then raise the arms sideways up to the shoulder level.
3. Bend the trunk sideways and raise the right hand upward.
4. Touch the ground with left hand behind left foot.
5. 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.
 Contradictions:
1. If you are suffering from diarrhoea, low or high blood pressure, back injury or migraine,
avoid the practice of it.
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 2. The individual having cervical spondylities should not perform this asana.

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.

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Bhujangasana
 Procedure:
1. In this asana, the shape of the body remains like a snake that is why it is called bhujangasana.
2. In order to perform this asana, lie down on the belly on
the ground.
3. Keep your hands near the shoulders. Keep your legs
close together.
4. Now, straighten up your arms slowly, raise the chest.
Your head should turn backwards.
5. Keep this position for some time. Then get back to the
former position.
6. 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.
 Contradictions:
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.

Paschimottanasana
 Procedure:
1. Sit on the ground with legs forward.
2. Then hold the toes of your feet with the fingers of both hands.
3. Then breathe out slowly and try to touch the knees
with your forehead.

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 4. After that breathe in slowly, raise your head upwards and come to the prior position.
5. 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.
 Contradictions:
1. If you are suffering from enlarged liver of spleen or acute appendicitis, you should never do
this asana.
2. Avoid practicing this asana if you suffer from asthma of any respiratory diseases. If you have
any back or spinal problem, make sure that you perform this asana only under expert
guidance.

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 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.

Sukhasana
 Procedure:
1. Sit down with the legs straight in front of the body.
2. After that, bend the right leg and place the foot under the left
thigh.
3. Then bend the left leg and keep the foot under the right.
4. Place the hands on the knees. Chin should be in.
5. Keep the head, neck and back straight, close the eyes.
6. 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.
 Contradictions:
1. If your knees and hips are injured or inflamed, you should avoid practicing this asana.
2. If you have a slip disc problem, you should take proper care while performing this asana.

Chakrasana
 Procedure:
In this asana, the figure of the body becomes like a chakra, therefore, this asana is called
chakarasana.
1. First of all, lie down on your back.
2. Fix your hands firmly on the ground.

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 3. Then raise the middle portion of your body upwards. Raise it as high as possible, so that your
body is in semi-circle position.
4. Then keep your head downwards between your hands.
5. 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.
 Contradictions:
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 practice of this asana.

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 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.

Tadasana
 Procedure:
1. Stand up in attention position.
2. Lift your arms upwards and also stretch your
hands upwards.
3. Raise your heels, and come on your toes.
4. Also pull up your body upwards.
5. After some time breathe out slowly and come to
the previous position.
6. 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.

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 8. It is beneficial in treating hypertension.
 Contradictions:
1. If you have low blood pressure you should not practice this asana.
2. In case of headache or insomnia you should avoid the practice of this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not
perform this asana.

Ardha Chakrasana
 Procedure:
1. Stand straight with both feet together.
2. Hold your hips with your hands.
3. Bend backward without bending your knees with slow
inhalation.
4. 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.
 Contradictions:
1. Avoid this asana in case of hip or spinal problems.
2. Avoid practicing 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.

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Practical-3: Any one game of your choice out of the list below. Labelled diagram of
field & equipment (Rules, Terminologies & Skills)
(Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey, Cricket)
KHO – KHO

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Labelled Diagram of the Field

History
 Experts believe that Kho Kho originated in the Maharashtra region of India and in the ancient
times was played on chariots and was called Rathera. Rath is the Hindi translation for a chariot.
 The present version of Kho Kho, played by individuals on foot, originated in 1914 at the time of
the first World War.
 Pune’s Deccan Gymkhana club first came out with formalised rules and regulations for Kho Kho.
These gave the sport a structured look.
 Kho Kho was demonstrated on the sidelines of the 1936 Berlin Olympics.
 The Kho-kho Federation of India (KKFI) was formed in 1955.
 The first ever All India Kho Kho Championship was held at Vijayawada in Andhra Pradesh in
1959-60 while the national championship for women was played in Kolhapur, Maharashtra in
1960-61.
 Kho Kho was also demonstrated during the 1982 Asian Games in New Delhi and the first-ever
Asian Championship was held in Kolkata in 1996. It was also a medal sport at the South Asian
Games 2016 in Guwahati.

How to Play Kho Kho

 Like tag, the objective of Kho Kho is to tag or hunt down an opponent and score points.
However, it is bound by a strict set of rules rather than being a free-for-all playground game.
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  A senior international Kho Kho match has two innings separated by a brief break. Each innings
has two turns, lasting nine minutes each, where teams alternate between chasing and
defending. The team with the most points at the end of the two innings wins the match.
 If the teams are tied at the end of the match, an additional innings is played to decide the
winner. If there's still no definite winner, both teams take a turn each and the side to win one
point in the least amount of time is the winner.

Dimensions and Playing Field of Kho Kho

 A competitive Kho Kho playing field is rectangular in shape, measuring 27mx16m. The two 27m
lines are called side lines while the two 16m lines are the end lines.
 At a distance of 1.5m parallel to the two end lines, two lines are drawn to demarcate two small
rectangular areas at both ends of the field called the free zones.
 Midway through the inner edge of the two free zones, two poles (120-125 cm in length and 9-
10cm in diameter) are planted vertically on the ground.
 A small lane, 30cm in width, parallel to the side lines joins the foot of two poles and is called the
central lane. The area between the two free zones is then further subdivided by eight more
lanes, called cross lanes, equidistant from each other and drawn parallel to the end lines. The
cross lanes are 35cm wide.

Equipments
 Post/2, 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) x7 n half cm (width)
red and yellow for each court.
 Post should be of height 120–150cm with circumference of 30-40cm

Rules

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1. A Kho Kho match starts with a coin toss. The winning captain puts his hands up and points
their index finger towards either the central line, signalling a chase, or the side lines, signalling
a defence.
2. The chasing team, consisting of nine players, takes the field for the chase. Eight players take a
sitting position, crouched in the eight small rectangles formed by the intersection of the central
and cross lanes.
3. Consecutive chasers cannot face in the same direction and have to take their positions facing
opposite side lines. The ninth chaser, called the attacker or active chaser, starts the match
from one of the free zones. There are 12 players in each Kho Kho team, the remaining three can
be brought on as substitutes.
4. The defending team, meanwhile, sends in a group of three defenders for the start of the match.
5. The match starts with the active chaser trying to tag (or touch) one of the three defenders.
6. However, a chaser's movement is restricted during a chase. A chaser can only run in the
direction in which they take their first step in, also called taking direction. The active chaser can
also not cross over the central lane while chasing the defenders.
7. If the chaser wants to change direction or cross to the other half of the central line, they will
need to enter the free zone, touch the pole and change direction or halves, which makes the
chase challenging.
8. However, they can tag one of their fellow inactive chasers while uttering the word ‘Kho’ to hand
over the chase to them. The instant a ‘Kho’ is made, the tagged chaser becomes the active
chaser and the one who gives the ‘Kho’ becomes inactive and has to sit down in the now active
chaser’s position.
9. Generally, Khos are given when a defender crosses over to the other end of the central lane, so
tagging in a chaser facing that direction of the court is always the norm. Tags or Khos to chasing
team-mates are generally made on the back, between the shoulder and waist. If a teammate
extends his arm or feet for a Kho, it is deemed illegal.
10. Once a defender is touched by a chaser, the chasing team wins a point and the tagged defender
leaves the field of play. Once all three defenders are out, the defending team sends in the next
batch of three defenders.
11. The batch of three for each group of defenders and the sequence in which each batch enters
needs to remain the same during a turn.
12. Also, an attacker who tags the last remaining defender of a batch cannot continue the chase.
They need to ‘Kho’ or tag in a team-mate to initiate the chase on the new batch of defenders.
13. Traditionally teams send in their best three defenders first to eat up as much of the designated
time as possible. Once the nine minutes are up, the chasing team becomes the defending team
and the second turn of the innings is played out.
14. The sequence repeats for another innings and the team with the most points wins.
15. The captain of the chasing team, however, can end the first innings turn before the regulation
time, much like declarations in cricket, as long as they have scored more than nine points. In
the second innings, a captain can end the turn at any time.
16. The team which chases first in Kho Kho has the option of enforcing a ‘follow on’ on their
opposition if they have a lead of over six or eight points in the first innings.
17. If a follow-on is enforced, the trailing team chases first in the second innings and the team
which enforced the follow-on can take their chasing turn last if the opposition manages to erase
the deficit.
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 18. The concepts of yellow and red cards exist in Kho Kho. Cards are given out for violations like
disorderly behaviour, overly aggressive tackles or for a variety of other technical fouls.
19. The yellow card is the first caution and two yellow cards in a match means the player will need
to sit out the remainder of the match and the next match of a particular tournament.
20. Two yellow cards accumulated in different matches of a tournament will force the player to
miss the next match. A direct red card, meanwhile, results in suspension from the ongoing
match and the next match of the tournament.

Dismissal
There are usually two referees standing on the opposite sides of the rectangular field. Both carry
a stopwatch and each of them is responsible for giving a decision on their opposite side of the field
(because they can watch the game play in front of them more clearly than when it is on their same
side). The referees’ decision will be the final for every outcome.

Terminologies
1. Feet out: If both feet of the runner touch the ground beyond side lines the player given out.
2. Active chaser: An active chaser is a player who pursues the players of the opposite side [i.e.
runner] with a view to tag & touch the team.
3. End line: Either of the 2 line at the extreme end of a court or playing field perpendicular to the
side lines that mark the end boundaries of the playing area.
4. Chaser: The players sitting in the squares are known as chasers.
5. Square: It is place for the chaser to sit down.
6. Fake Kho: Pretending to give a Kho but actually he does not do so.
7. Runners: The runners are those players who are chased by an active chaser he was to touch or
tab them.
8. Innings: The 9 minutes duration of the game which may be chasing or running is known as
innings.
9. Free zone: This is an area whose both the runner and chaser can move in any direction.

Skills
1. Giving Kho: A chaser must speak loudly the word ”Kho” as soon as he touches a sitting chaser
from behind with his or her hand.
2. Taking directions: After receiving “Kho” a chaser should take the first step in the direction in
which he wants to go.
3. Tapping: It means touching as active runner by extending arm.
4. Foot dragging: The movement of dragging the real leg is done to dodge the opponent when front
foot of chaser comes on the square first.

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 5. Trapping: This is a technique used by some chaser. Chaser puts pressers on two or three runners
to make them come in one direction or near the pole. By doing so a chaser burst of speed this aim
can be achieved with a very good understanding among the chaser.
6. Fake Kho: -The chaser pretends to give Kho but actually he follows the runner.

Fundamental Skills
I. Giving Kho'
i. Late kho'
ii. Simple '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. Pole turning dive
iii. Running dive
iv. Side dive
3. Tapping
4. Covering
5. Trapping
6. Sudden change of the direction
7. Foot Dragging
III. Running Skill
1. Entering the court
2. Positioning on the post
3. Running
i. Single chain
ii. Double chain
4. Dodging
i. Front dodging
ii. Dodge round the post

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 iii. Back dodging

Tournaments
1. National Kho-Kho championship (Men)
2. National Kho-Kho Championship (Women)
3. Junior national Kho-Kho championship for boys and girts
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

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