PHYSICAL EDUCATION PRACTICAL
FILE
Name: Saksham
Class: 12
School: Little Angels
Session: 2024-2025
INDEX
1. Field Events (10 pages)
2. Track Events (10 pages)
3. My Favorite 10 Sports (10 pages)
FIELD EVENTS
1. Shot Put
Definition:
Shot put is a field event where an athlete throws a heavy spherical ball (shot) as far as
possible using one hand.
Rules:
1. The shot must be thrown from within the throwing circle, which has a diameter of
2.135m.
2. The athlete cannot step outside the circle before the shot lands.
3. The throw must land within the sector of 34.92 degrees.
4. The shot must be placed against the neck before being pushed.
Technique:
Glide technique: The athlete moves backward and pushes the shot forward.
Spin technique: The athlete rotates within the circle before releasing the shot.
Measurement:
Distance is measured from the inside edge of the circle to the closest mark made by the shot.
2. Javelin Throw
Definition:
Javelin throw is a field event where an athlete throws a long spear-like object (javelin) as far
as possible.
Rules:
1. The javelin must be thrown with one hand from behind the foul line.
2. The throw must land within the marked sector.
3. The athlete must not turn their back to the landing area before the javelin lands.
Technique:
Grip the javelin at the corded grip area.
Run with controlled speed.
Use a crossover step before throwing.
Release at an angle of approximately 30-40 degrees.
Measurement:
The distance is measured from the throwing arc to the first point where the javelin lands.
3. Discus Throw
Definition:
Discus throw is a field event where an athlete throws a heavy disc-shaped object as far as
possible.
Rules:
1. The discus must be thrown from within a circle of 2.5m diameter.
2. The athlete must not step outside the throwing circle before the discus lands.
3. The throw must land within a 35-degree sector.
Technique:
Use the rotational technique for maximum power.
Maintain a balanced stance before release.
Follow through with arm and body movement.
Measurement:
The distance is measured from the inside edge of the throwing circle to the closest mark made
by the discus.
4. Hammer Throw
Definition:
Hammer throw is a field event where an athlete swings a heavy metal ball attached to a wire
and handle before releasing it.
Rules:
1. The throw must be made from within a 2.135m diameter circle.
2. The hammer must land within a 34.92-degree sector.
3. The athlete must not step out of the circle before the hammer lands.
Technique:
Start with a few swings to gain momentum.
Use a rotational movement to generate force.
Release at the right angle for maximum distance.
Measurement:
The distance is measured from the inside edge of the circle to the closest mark made by the
hammer.
5. Long Jump
Definition:
Long jump is a field event where an athlete runs and jumps as far as possible into a sandpit.
Rules:
1. The jump must be taken from the takeoff board.
2. If any part of the athlete’s foot crosses the takeoff line, it is considered a foul jump.
3. The landing must be made within the marked sandpit.
Technique:
Approach with high-speed sprinting.
Use a strong takeoff leg.
Extend the legs forward for maximum distance.
Measurement:
The distance is measured from the takeoff board to the closest mark in the sandpit.
6. Standing Broad Jump
Definition:
Standing broad jump is a field event where an athlete jumps forward from a standing position
as far as possible.
Rules:
1. The jump must be taken from behind the takeoff line.
2. The athlete must land on both feet.
3. A jump is invalid if any part of the body touches the ground before the feet.
Technique:
Stand with feet shoulder-width apart.
Swing arms backward and forward for momentum.
Jump forward by pushing off both legs.
Measurement:
Distance is measured from the takeoff line to the nearest landing point made by any body
part.
7. Vertical Jump
Definition:
Vertical jump is a field event where an athlete jumps vertically to measure the height reached.
Rules:
1. The jump must be taken from a standing position.
2. The highest point reached by the fingers determines the jump height.
3. The athlete must not bend their knees excessively before the jump.
Technique:
Stand with feet shoulder-width apart.
Bend knees slightly and swing arms for momentum.
Jump vertically and extend hands upward.
Measurement:
The height is measured by the difference between the standing reach height and the
maximum jump height reached.
TRACK EVENTS
1. Sprints (Short-Distance Races)
Definition:
Sprints are short-distance races that require maximum speed and explosive power. Common
distances include 100m, 200m, and 400m.
Rules:
1. Runners must stay in their assigned lanes throughout the race.
2. The race starts with a pistol shot and false starts result in disqualification.
3. The winner is determined by the first athlete whose torso crosses the finish line.
Technique:
Use a proper starting position with a strong push-off.
Maintain a high knee lift and arm movement for speed.
Finish with a forward lean to gain an advantage.
Measurement:
Time is measured in seconds using electronic timing systems.
2. Middle-Distance Races
Definition:
Middle-distance races range between 800m and 1500m, requiring both speed and endurance.
Rules:
1. Runners must remain in their lanes for the first part of the race before merging.
2. Pacing is crucial to maintaining energy throughout the race.
3. The winner is determined by the first athlete whose torso crosses the finish line.
Technique:
Start at a moderate pace and gradually increase speed.
Maintain a relaxed running posture and steady breathing.
Sprint in the final stretch to maximize speed.
Measurement:
Time is measured in minutes and seconds using electronic timing.
3. Long-Distance Races
Definition:
Long-distance races include 3000m, 5000m, and 10,000m events that test endurance and
stamina.
Rules:
1. Athletes can move freely across the track after the start.
2. Pacing strategies play a key role in performance.
3. The winner is the athlete who crosses the finish line first.
Technique:
Start with a steady pace and maintain endurance.
Keep breathing controlled to conserve energy.
Use a final sprint in the last 200-400m.
Measurement:
Time is measured in minutes and seconds.
4. Hurdles
Definition:
Hurdles involve running while jumping over obstacles at set intervals. Common events
include the 100m hurdles (women), 110m hurdles (men), and 400m hurdles.
Rules:
1. Runners must clear all hurdles without knocking them down intentionally.
2. Athletes must stay in their assigned lanes.
3. The winner is determined by torso placement at the finish line.
Technique:
Use a three-step approach between hurdles for efficiency.
Lean forward slightly while clearing hurdles.
Maintain speed after landing.
Measurement:
Time is recorded in seconds using electronic timing systems.
5. Relay Races
Definition:
Relay races involve teams of four runners passing a baton within a specific zone. Common
events include the 4x100m and 4x400m relays.
Rules:
1. Baton exchanges must occur within the exchange zone.
2. Dropping the baton may lead to disqualification.
3. The team whose last runner crosses the finish line first wins.
Technique:
Use a visual or blind pass technique for baton exchange.
Maintain high running speed during handoffs.
Runners should stay in their assigned lanes.
Measurement:
Time is recorded in seconds
MY FAVORITE 10 SPORTS
1. Cricket
Rules: Played between two teams of 11 players, involves batting and bowling.
History: Originated in England in the 16th century.
Famous Players: Sachin Tendulkar, Virat Kohli.
Techniques: Batting, bowling, fielding.
2. Football (Soccer)
Rules: 11 players per team, aim to score goals by kicking the ball into the net.
History: Originated in England in the 19th century.
Famous Players: Lionel Messi, Cristiano Ronaldo.
Techniques: Dribbling, passing, shooting.
3. Basketball
Rules: Two teams of five players, aim to score by throwing the ball into the hoop.
History: Invented by Dr. James Naismith in 1891.
Famous Players: Michael Jordan, LeBron James.
Techniques: Dribbling, shooting, passing.
4. Badminton
Rules: Played with a shuttlecock and rackets, scored in 21-point games.
History: Originated in India, later developed in England.
Famous Players: P.V. Sindhu, Lin Dan.
Techniques: Smashes, drops, clears.
5. Tennis
Rules: Played individually or in doubles, score-based system.
History: Originated in France, evolved in England.
Famous Players: Roger Federer, Serena Williams.
Techniques: Serve, volley, forehand.
6. Hockey
Rules: Played with 11 players per team, using a stick to hit the ball into the
opponent’s goal.
History: Modern field hockey originated in England in the 19th century.
Famous Players: Dhyan Chand, Jamie Dwyer.
Techniques: Dribbling, passing, goal-scoring.
7. Volleyball
Rules: Played with six players per team, the ball must not touch the ground.
History: Invented by William G. Morgan in 1895.
Famous Players: Giba, Karch Kiraly.
Techniques: Spiking, blocking, serving.
8. Kabaddi
Rules: Two teams take turns sending a raider to tag opponents and return without
being tackled.
History: Originated in India over 4,000 years ago.
Famous Players: Anup Kumar, Pardeep Narwal.
Techniques: Raiding, tackling, dodging.
9. Wrestling
Rules: A one-on-one combat sport where opponents aim to pin each other.
History: One of the oldest sports, dating back to ancient Greece.
Famous Players: Sushil Kumar, Bajrang Punia.
Techniques: Takedowns, locks, counters.
10. Swimming
Rules: Competitive swimming involves racing in different styles such as freestyle,
backstroke, breaststroke, and butterfly.
History: Swimming competitions date back to ancient civilizations, with modern
formats developing in the 19th century.
Famous Players: Michael Phelps, Katie Ledecky.
Techniques: Stroke efficiency, breathing control, turns.
