The record File shall include:

➢ Practical-1: Fitness test administration. (SAI Khelo India Test)

➢ Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle
disease.
➢ Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram of Field & Equipment.
Also, mention its Rules, Terminologies & Skills.

Practical-1
Fitness Test – SAI Khelo India Fitness Test in school

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 provides the building blocks for many physical activities, such as playing games, dancing, and sports.
Locomotor, Manipulative & Body Management abilities are key to success in most sports and physical activities.
The abilities of children in classes 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

Students need to have an overall physical fitness. The following Components are to be considered in the 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)

BODY MASS INDEX (BMI)

Purpose: Body Composition refers primarily to the distribution of muscle and fat in the body. Body sizes such as
height, length, and girth are also grouped under this component.
Infrastructure/Equipment Required: Flat and Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted
on a wall
Procedure:
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 your legs are
straight, your arms are at the sides, and your shoulders are level. Make sure the participant is looking straight ahead
and that the line of sight is parallel with the floor. Measure 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 of the
nearest 0.1 centimeters.
Measuring Weight Accurately
Use a digital scale. Avoid using spring-loaded bathroom scales. 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).
Scoring: The test performed is Body Mass Index (BMI), which is calculated from the 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. Height recorded in cm and mm. Weight will be recorded in kilograms (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.
PLATE TAPPING TEST
Purpose: Tests speed and coordination of limb movement
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x 20
cm), stopwatch

Procedure: 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. 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. This action is repeated for 25 full
cycles (50 taps).
Scoring: The time taken to complete 25 cycles is recorded

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 muscles as well as Static balance.
Infrastructure/Equipment Required: A non-slippery even surface, a Stopwatch, can be done while standing on a
beam.
Procedure:
Stand on the beam. Keep balance by holding the instructor’s hand (if required to start). While balancing on the
preferred leg, the free leg is flexed at the knee and the foot of this leg is held close to the buttocks. Start the watch as
the instructor lets go of the participant/subject. Pause the stopwatch each time the subject loses balance (either by
falling off the beam or letting go of the foot being held). Resume over, again timing until they lose balance. Count the
number of falls in 60 seconds of balancing. If there are more than 15 falls in the first 30 seconds, the test is
terminated.
Scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there are more than 15
falls in the first 30 seconds, the test is terminated.

ABDOMINAL (PARTIAL CURL-UP)

Purpose: The curl-up test measures abdominal muscular strength and endurance of the abdominals and hip flexors,
important in back support and core stability.
Infrastructure/Equipment Required: Flat clean cushioned surface with two parallel strips (6 inches apart),
Stopwatch, Recording sheets, Pen

Procedure: 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. The subject raises the trunk
in a smooth motion, keeping the arms in position, and curling up the desired amount (at least 6 inches above/along
the ground towards the parallel strip). 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 (30 seconds).

PUSH-UPS (BOYS)/MODIFIED PUSH-UPS (GIRLS)

Purpose: Upper body strength endurance, and trunk stability.
Infrastructure/Equipment Required: Flat clean cushioned surface/Gym mat

Procedure: 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 angle to the body. 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 to the starting position with the arms extended. This action is repeated,
and the test continues until exhaustion, or until they can do no more in rhythm or have reached the target
number of push-ups.
For Girls: The push-up technique is with the knees resting on the ground.
Scoring: Record the number of correctly completed pushups.

SIT AND REACH

Purpose: Common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring
muscles. This test is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and
lower back pain.
Infrastructure/Equipment Required: 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. The
vertical plane against which the subject’s feet will be placed must be exactly at the 23 cm mark. Flat clean cushioned
surface/Gym Mats
Procedure: 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. With the palms facing downwards, and hands on top of each
other, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the
same level, not one reaching further forward than the other. After some practice, 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.

600 MTR RUN/WALK

Purpose: Cardiovascular Fitness/Cardiovascular Endurance
Infrastructure/Equipment Required: 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. at the fastest possible pace. The participants begin on signal,
“Ready, start”. As they cross the finish line, the 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 and sec.\

50 MTR DASH (STANDING START)

Purpose: Determines acceleration and speed Infrastructure/Equipment Required: Measuring tape or marked track,
stopwatch, cone markers, flat and clear surface of at least 60 meters.
Procedure: A thorough warm-up should be given, including some practice starts and accelerations. 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). The tester should provide hints for maximizing speed (such as keeping low and
driving hard with the arms and legs) and be encouraged to continue running hard through the finish line.

Scoring: Time taken for completion

Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle disease.

Obesity:
Obesity is defined as abnormal or excessive fat accumulation that may impair health. Obesity is a medical condition
when a person's body contains 20% or more fat than the ideal weight.
According to WHO, BMI = Weight (in kg) / Height (in m2)
BMI is less than 18.5, the person is in the underweight category.
BMI is between 18.5 and 24.9, the person is in the normal weight category.
BMI is 25 to 29.9, the person is in the overweight category.
BMI is 30 or higher, the person is in the obese category.
Causes of Obesity:
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed
and calories used.
Changes in eating and physical activity patterns are often the result of environmental and societal
changes associated with the development of obesity.
Risk Factors of Obesity:
Raised BMI is a major risk factor for diseases such as heart disease, diabetes; osteoarthritis, etc.
The risk for these diseases increases, with increases in BMI.
Childhood obesity is associated with a higher chance of obesity, premature death, and disability in
adulthood. Obese children experience breathing difficulties, increased risk of fractures, hypertension, etc.
Various Yoga Asanas
Various yogic asanas can be performed to reduce obesity and achieve a healthy body weight. The
major asanas to control obesity are 1. Tadasana, 2. Katichakrasana, 3. Pavan muktasana, 4. Matsayasana,
5. Halasana, 6. Pachimottansana, 7. Ardha -Matsyendrasana, 8. Dhanurasana, 9. Ushtrasana, 10. Suryabedhan
Pranayama
1. Tadasana
 This is a traditional posture. The final position of this asana resembles the palm tree. Palm trees are usually erect
and straight. Therefore, one should be straight and erect in this asana.
Procedure:
1. Stand erect, feet together, hands by the side of the thighs.
2. Stretch the arms upward; keep them straight and parallel to each other in a vertical position, with the palms
facing each other.
3. Slowly, raise the heels as much as you can and stand on your toes. Stretch the body up as much as possible.
Maintain the position for 5-10 seconds comfortably.
4. Come back, to the initial position slowly.
Benefits:
1. It helps to prevent and reduce obesity relieves tension, aches, and pains throughout the body,
2. It helps strengthen thighs, knees, and ankles.
3. By doing this asana regularly, children can increase their height.
4. It helps to remove laziness and depression.
5. Improves blood circulation.
Contraindications:
1. Those having complaints of migraine should avoid practicing this asana.

2. KATICHAKRASANA

Katichakrasana is made with the combination of three words: 'kati' which means 'waist; 'chakra' which means 'wheel'
and 'asana' which means 'pose or posture'. The arms and waist are moved like the wheel in this asana.
Procedure:
1. Firstly, stand straight with feet 12 inches apart.
2. Raise your arms and keep them to your chest level and keep your arms straight and palms facing towards
each other.
3. Now, move your arms towards the right side keeping the left arm bent while inhaling slowly.
4. While moving arms towards the right side, simultaneously rotate your waist towards the right side.
5. Rotate your arms and waist as comfortably as possible.
6. While twisting, see towards the back side of your body.
7. Slowly exhale and return the arms towards the front of the body.
8. Repeat the same procedure towards the left side of the body.
Benefits:
1. It helps to prevent and reduce obesity. It helps in strengthening neck, shoulders, arms etc.
2. It helps in strengthening the lower back.
3. It helps in stretching the waist region.
Contradictions:
1. It should be avoided by people suffering from back pain.

Diabetes:
Diabetes is a disease in which blood glucose, or blood sugar, levels are too high. Glucose comes
from the digested food. Insulin is a hormone that helps glucose make its way to cells for energy
and growth.
Diabetes can be classified into the following types:
Type 1, when there is no production of insulin and
Type 2, is when the pancreas does not produce enough insulin.
Causes
Causes of type 1 diabetes
Type 1 is thought to be caused by the following factors:
1. Family history
2. Environmental factors
3. The presence of damaging immune system cells
Causes of type 2 diabetes
It’s believed that genetic and environmental factors play a role in the development of type 2 diabetes.
Being overweight is strongly linked to the development of type 2 diabetes.
1. Weight
2. Inactivity
3. Family history
4. Age
Various yogic asanas can be performed to reduce diabetes and achieve a healthy body.

1. Bhujangasana

Procedure:
To perform Bhujangasana, the following steps should be followed:
1. Lie on the ground on your stomach with your forehead touching the floor; your legs together, and your hands
by the side of your thighs.
2. Fold the arms at elbows and place the palms by the side of the shoulders, with the tips of the fingers not at the
shoulder line.
3. Inhaling, slowly raise the head first, then the neck, and after that shoulders. Shoulders should be shrugged
backward.
4. Raise the trunk to the navel region. Raise the chin as high as possible.
5. Maintain this position for 5 -10 seconds or as long as comfortable.
6. Come back, to the initial position slowly.
Benefits:
1. It helps to make the spinal column flexible.
2. It solves digestive problems.
3. It improves the function of internal organs, especially the pancreas, liver, and kidneys.
4. It helps to reduce weight.
Contraindications:
1. Avoid during pregnancy.
2. Those suffering from hernia, and back pain should not perform it.
 3. people with peptic ulcer, and acute abdominal pain should avoid practicing this asana.

2. Shalabhasana

Procedure:
1. Lie flat on the stomach, Place both palms under the thighs.
2. Chin slightly forward and on the floor.
3. Inhaling and pressing the palms on the ground, raise both the legs upward as high as possible.
4. Maintain the position with normal breathing for a few seconds.
5. Come back, to the initial position slowly.
Benefits:
1. It strengthens the lower back and pelvic organs.
2. It gives relief in the conditions of mild sciatica, and backache.
3. It helps to reduce excessive fat formed around the knees, the thighs, the waist, and the abdomen.
4. It cures cervical pain and spine ailments.
Contraindications:
1. Avoid during headaches.
2. Avoid during serious back injury.

Asthma:
Asthma is a chronic disease involving the airways in the lungs. In asthma, the airways become inflamed, Narrow,
swell, and produce extra mucus making it difficult for air to move in and out of the lungs, causing symptoms such as
coughing, wheezing, shortness of breath, and/or chest tightness.
Causes: Exposure to various irritants and substances that trigger allergies and triggers signs and symptoms of
asthma.
1. Airborne substances, such as pollen, dust mites, mold spores, smoke, etc,
2. Respiratory infections, such as the common cold because of cold air.
3. Certain medications, including beta blockers, aspirin, etc,
4. Sulfites and preservatives added to some types of foods and beverages,

1. Urdhvahastottansana:

Urdha means upward, In this posture, the arms are stretched upwards, so that is why it is called Hastottanasana.
Procedure:
 1. Stand erect on the ground with both feet together.
2. Inhale slowly and raise both arms over the head.
3. With palms facing up, interlock your fingers.
4. Exhale and bend from the waist towards the right side.
5. Maintain this position comfortably for 5-10 seconds.
6. Come back, to the initial position and repeat the same procedure on the other side.
Benefits:
1. It relaxes the whole body.
2. It relieves muscle pain in the neck, shoulders, and arms.
3. It helps in increasing the height of growing children.
4. It increases the flexibility of the spine.
Contraindications:
1. During hernia or abdominal inflammation, this asana should be avoided.
2. In case of neck or shoulder injuries this asana should be avoided.

VAKRASANA (TWISTED POSE)

Procedure:
1. Sit on the carpet, and stretch the legs straight.
2. Fold the right leg at the knee and touch the right leg’s heel to the left leg’s knee, keeping the right foot on the
floor itself.
3. Take the right hand to the back of the waist twisting your trunk, spread in palms, and place it on the carpet.
4. Bring the left hand close to the right knee and hold the right leg’s ankle with the left hand.
5. Twist the head and shoulder to the right side and look straight to the right shoulder’s side (i.e. backside).
6. Stay in the pose for 5-10 seconds breathing normally.
7. Come back, to the initial position slowly and repeat the same on the left side.
Benefits:
1. It helps to reduce belly fat.
2. It improves the function of both the spinal cord and the nervous system.
3. Waist and back pain are reduced.
4. It strengthens kidneys.
Contraindications:
1. Avoid if suffering from, a hernia, or back pain.
2. Those who suffer from ulcers and enlargement of the liver should not practice it.

Hypertension:
Blood pressure is the force exerted by the blood against the walls of arteries. The pressure exerted during contraction
of the heart is called systolic pressure. The pressure exerted during relaxation of the heart is called diastolic pressure.
A reading of 120/80 is normal blood pressure.140/90 or higher is high blood pressure.
When the blood pressure becomes abnormally high it is called hypertension. It can cause serious problems such as
stroke, heart failure, heart attack, and kidney failure.

Causes of hypertension: High blood pressure has many causes:

1. Age: The risk of high blood pressure increases as you age.
2. Family history: High blood pressure tends to run in families.
3. Being overweight or obese: The more you weigh the more blood pressure you have.
4. Not being physically active: Lack of physical activity also increases the risk of hypertension.
5. Too much salt (sodium) in your diet: Too much sodium in your diet can cause increases in B.P.
6. Stress: High levels of stress can lead to an increase in blood pressure.
 1. UTTANPADASANA:

The asana gets its name from the Sanskrit terms Uttana meaning raise-upward, and pada meaning feet or legs.
Uttanpadasana is one of the most important asanas in yoga with lots of health benefits. It is also known as The
Raised Leg Pose as the legs are raised upwards in supine position.
Procedure:
1. Take a supine position with legs together, and hands together by the side of the body. Palm resting on the
ground.
2. Raise both legs together slowly up to a 30-degree angle.
3. For Another few seconds, raise further up to a 45-degree angle.
4. After a few seconds, raise to a 60-degree angle and maintain it there for a few seconds.
5. While returning, stop at 45 degrees or 30-degree angles.
6. Finally, bring both legs to the ground.
Benefits:
1. Strengthens and adds flexibility to back muscles and
2. Cures cervical spondylitis and spinal cord ailments
3. Balances Manipura chakra.
4. Improves functioning of internal organs.
5. Relieves depression
Contradictions:
1. People with acute back pain or slipped disc should avoid this pose.
2. A person with severe sciatica should not do this asana
3. Women with major problems with menstruation or with a prolapsed uterus should avoid this asana.
4. Women in their pregnancy should avoid this posture.

2. ARDHA HALASANA

Ardha Halasana is the combination of three words 'Ardha' which means "half; hala' which means
"plough And asana which means 'pose or posture. Here, the body resembles the shape of a plough while the
body Is in the final position of this asana
Procedure:
1. Take supine position, hands straight by the side of thighs and palm resting on the ground.
2. Slowly raise your legs together without bending them at the knees and pressing your hands till you stop at an
angle of 30°.
3. After a few seconds, raise your legs further towards your head up to an angle of 60° and hold position.
4. Now slowly bring your legs up to an angle of 90° and maintain position for 15 -30 seconds.
Benefits:
1. It benefits the thyroid gland.
 2. It helps in stretching the spine and back muscles.
3. It helps in strengthening the back and leg muscles,
Contradictions:
1. People with acute back pain or slipped disc should avoid this pose.
2. A person with severe sciatica should not do this asana.
3. Women in their pregnancy should avoid this posture.

Back Pain and Arthritis:

1. ARDHA-CHAKRASANA

In Sanskrit, Ardha means half, Chakra means wheel and Asana means a pose. Therefore, Ardha-
chakrasan means half-wheel postures. It is a simpler version of chakrasana.
Procedure:
1. Stand straight and bring your hands together in a clasped position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the hands, as far as possible.
4. Remain in this position for some time according to your capacity.
5. To release the pose, bring back slowly to the standing position with your hands on your side.
6. There is a variation of Ardha Chakrasana, where the hands are placed behind the hips and then the
back bending is attempted.
Benefits:
1. Strengthens the back and abdominal muscles.
2. Tones the organs in the abdomen including the digestive, excretory, and reproductive organs.
3. Relief from back problems and postural defects.
4. Opens the chest and strengthens the arms and shoulder muscles.
5. Posture prepares beginners for the more difficult full-wheel pose or Chakrasana.
Contraindications:
1. Ardha Chakrasana should not be done by those suffering from any neck, hip, or spinal injury.
2. Those suffering from high blood pressure should avoid this pose.
3. Pregnant women should avoid all poses that put any strain on the fetus.

2. BHADRASANA
 Bhadrasana means Gracious Yoga, it consists of two words –Bhadra and Asana. Bhadra is a
Sanskrit word, which means Auspicious or Gracious, while asana indicates Yoga pose.
Procedure:
1. Sit on the mat with legs fully stretched forward.
2. Bring the feet, with the toes pointing outward, close to the generative organ, and the heels touching
the perineum very closely.
3. If required, clasp the feet to bring the heels as close to the body as possible
4. Once this position is secured, place the hands on the respective knees pressing them down.
5. Keep the neck straight, upper body (chest) forward, stomach held in normal contour, and focus eyes
at one point straight ahead.
Benefits:
1. Helps to loosen the joints by flexing and stretching the tendons. The muscles of the pelvis, knees,
and ankles become more supple.
2. Relieves tension from the spinal region.
3. Provides relief in cases of sciatic, varicose vein, and menstrual disorders.
4. Prevents Arthritis
5. Improves posture
6. Promotes concentration
7. Bhadrasana is good for those who find it difficult to sit in a more classical posture like Padmasana
and Vajrasana.
Contraindications:
1. Although beneficial for the prevention of arthritis, practitioners with serious arthritis should consult a
yoga expert before practicing this asana.

Practical-3: Volleyball. Labeled diagram of field & equipment History, Rules, Terminologies & Skills.

VOLLEY BALL HISTORY:

Volleyball is a game of recent origin. It was invented by William Morgan of USA in 1895. To provide some
recreation and exercise for men who could not play very strenuous games, Morgan tried this type of game
by providing a net at a certain height and using an inflated bladder of basketball. He divided a group into
two teams and asked them to toss the bladder over the net. In this way, a new game which was named
‘MINTONNETTE’ came into existence. Later, it was named volleyball because the ball was volleyed from
one side to another.
YMCA and American soldiers helped in spreading this game. Canada was the first country outside the USA
which introduce the volleyball in 1905.
Volleyball was played as a demonstration game in the Paris Olympics in 1924.
The International Federation De-Volley Ball (FIVB) was formed in 1947. The First World Volleyball
Championship was held in 1949. The first Asian Volleyball Championship was held in 1955. It was
introduced in the Olympic Games in 1964 (Tokyo Olympics). YMCA introduced volleyball in India.
Volleyball Federation was formed in 1950. The first National for men was held in 1952 and for women in
1953. Since then it has become a popular game worldwide.

Points To Remember
1. Dimensions of a volleyball court are: Length-18m Breadth-9m
2. Width of boundary line = 5 cm
3. Size of net mesh = 10 sq.cm
4. Height of net (for men) = 2.43m (for women) =2.24m
5. Size of net = length 9.50m x Breadth 1m
6. Weight of ball= 260-280gm
7. Circumference of ball=65 to 67cm
8. No of players=12 (6 playing + 6 substitutes)
9. Length of antennae=1.80m
10. Pole to pole distance=10m.
11. Free zone area=5m
 12. Diameter of antennae= 1cm

Specifications of Court and Related Sports Equipment

Fundamental Skills:
SERVING- This is an important skill of volleyball because a good serving can upset the opponents.
1. UNDERHAND SERVICE- For a simple underhand service, the server should stand in the service
area with one foot ahead of the other. A right-handed server should place his left foot forward in a
comfortable position. The knees should be flexed and the body slightly leaning forward. The ball
should be held in the left hand and tossed in the air for the beginning of the serve and the right hand
swung forward to strike the falling ball.
2. TENNIS SERVICE-Service in which the ball is struck in a way similar to the contact of a racket with
the ball in tennis.
3. ROUND ARM SERVICE: A service in which the tossed ball is struck with a hand by bringing it
forward by a round arm or rotational movement of the arm.
4. SMASHING SERVICE –In this type, the server tosses the ball higher in the air ahead of his body and
 strikes the ball with an open palm by running forward and taking a jump.

PASSES:
1. TWO-HANDED UNDERHAND PASS: It is a defensive skill preventing the ball from falling. It is
used to receive service. It provides a good chance to tip the ball for the spiker. The lift provides
the transition b/w defense and attack.
2. ONE-HAND UNDERHAND SERVICE: This is an advanced technique to lift a falling ball towards
the side as the player has less chance to move to the place where ball is falling towards the side
of players. Thus, he extends one arm to lift the ball.
3. OVERHAND PASS: In this pass, the ball is played with fingertips and all tips must contact the ball.
For this pass, the feet should be apart knees flexed, hips lowered and the body in a slightly
crouched position. The ball should be struck with fingertips in the front of the forehand. The arms
should be extended in the direction of the pass for a proper follow-through.

DIVING:
Trying to play a ball by falling on the ground in front, when the ball is not easily reachable to the player.

SETTING OR BOOSTING:
The technique of boosting is similar to a chest pass. However, a player has to first face the player from
whom he receives a pass and then turn or rotate his body towards the smasher as the ball is to be struck for
the boost. Sometimes, he has to arch or bend his body backward to boost the ball to a smasher at his back.
Turning the body towards the smasher, before the setting of a ball, brings accuracy to the setting.

SMASH OR SPIKE:
Hitting or striking a set ball, received from a booster or a partner, forcefully,
downwards in to the opponent's court for scoring a point is known as smashing or spiking. Smash has a
four-part technique 1. Approach run 2. Takeoff 3. Hit 4. Landing

BLOCKING:
An attempt to check or interpret a smash by players close to the net, by taking a jump in the air and raising
of hands is termed as a block. This may be done by a player,2 players, or 3 players together.

Rules Of The Game:

1. TOSS: Before play begins, The Official carries out toss of a coin between two opponents to decide
order of service and choice of courts. The winner of the toss has the choice of service or choice of
courts; and the loser has the remaining choice.
2. TEAMS-A team consists of maximum 12 players out of which 6 are playing and 6 are substitutes.
3. SCRATCH-A team can be scratched if it does not enter the ground within 15 minutes of schedule
start of the match.
4. TIME OUT-Each team can take 2 time outs in a set. Time out is of 30 seconds.
5. SCORING-A set is won by a score of 25 points with minimum lead of 2 points. If there is a tie at 24
points. The play continues until a lead of 2 points is achieved.
6. INTERVAL-An interval of 3 minutes is allowed between the sets. However between 4th and 5th set
an interval of 5 minutes is allowed.
7. INCORRECT SERVICE-Serving without tossing the ball in the air, touching the end line or area
beyond the service zone before hitting the ball is a foul. It leads to change of service and a point to
opponent team.
8. INCORRECT RETURN-Not returning the ball correctly over the net and into opponent court. A ball
falling on the line is a correct return. Any fault leads to change of service and a point to opponent
team.
9. HOLDING-It means resting the ball momentarily on hands or fingers. It is a fault. It leads to change of
service and a point to opponent team.
10. DOUBLE CONTACT-If a player hits the ball twice in succession or if ball contacts the various body
parts of the player. It is a fault and leads to change of service and a point to the opponent team.
11. NET TOUCH-Touching the net during play except when a player not playing a ball accidentally
 touches the net, it is a fault and leads to the change of service and a point to opponent team.
12. CROSSING THE NET-Crossing the net with hands on the opposite side when ball has not been
played by an opponent or interfering in the play of an opponent. It is a fault and It leads to the change
of service and a point to opponent team.
13. PENETRATION UNDER NET-A player is not allowed to touch the opponents court with foot/feet. It is
a fault and It leads to change of service and a point to the opponent team.
14. ATTACK HIT-A back line player is not allowed to carry out an attack hit from front zone. He may
however land in the front zone by making an attack hit from the back zone. Any fault leads to change
of service and a point to opponent team.
15. FOUR TOUCHES OR HITS-A team is entitled to maximum of 3 hits or touches (in addition of
blocking) for returning the ball. If a team hits the ball 4 times it is a fault. It leads to change of service
and a point to opponent team.

Terminologies:
1. Boosting-Boosting or lifting of the ball is done with the tips of fingers and thumb so that it becomes
easy to smash.
2. Libero-Libero is the specific player of a team who wears different coloured uniform. He is specialized
defensive player and is restricted to play only as a back zone player.
3. Blocking-A defensive action taken by extending the arms upward in order to stop an impeding smash
by an opposing player.
4. Ace-A point scored on an unreturned serve.
5. Dink-A soft shot by the fingertips while faking, i.e instead of spike the soft push of the fingertips is
made.
6. Antennae-The two flexible rods fastened at the outer edge of each side band within which the ball
sent to opponent court must pass.
7. Front zone players-Players listed in the lineup as playing in front of the attacked line are called front
zone players.
8. Back zone players-Players listed as playing behind the attack line are called back zone players.
9. Setter/booster/lifter-A player specialized to lift the ball for smash.
10. Spiker-A player specialized to hit the ball downwards in the opponent court. He is also known as
smasher.

Important Tournaments & Venues

The most prestigious tournaments are:
1. The Olympics,
2. World Volleyball Championship,
3. The Asian Games (only Asian countries participate)
4. The Commonwealth Games (only commonwealth countries participate),
5. Nationals for men and women
6. Sivanthi Gold Cup

Venues:
1. Indira Gandhi Stadium (New Delhi) 2. N.I.S Complex (Patiala) 3. Katoch Stadium (Jalandhar)
4. Sports Complex (Hyderabad) 5. Tata Sports Complex (Tata Nagar) 6. Railway Sports Complex (Mumbai)

Sports Personalities
Arjuna awards winners
1961 A. Palanisamy
1962 Nripjit Singh
1972 Balwant Singh "Ballu"
1973 G.M. Reddy
1974 M.S. Rao
1975 Sub. Insp. R. Singh
1975 K.C. Elamma
1976 Jimmy George
1977-78 A. Ramana Rao
1978-79 Kutty Krishnan
1979-80 S.K. Mishra
1982 G.E. Sridharan
1983 R.K. Purohit
1984 Saley Joseph
1986 Cyril C. Valloor
1989 Abdul Basith
1990 Dalel Singh Ror
1991 K. Udaya Kumar
1999 Sukhpal Singh
2000 P.V. Ramana
2001 Amir Singh
2002 Ravikant Reddy
2010 K. J. Kapil Dev
2011 Sanjay Kumar
2014 Tom Joseph

Dronacharya Award Recipients

1990- A. Ramana Rao

1995 M. Shyam Sunder Rao
2007 G.E. Sridharan

Dhyan Chand Life Time Achievement Award:

2003 Om Prakash
2015 T. P. Padmanabhan Nair