contents

S.No Description Page No.

1
SAI Khelo India Test 6

2
Battery of tests 7

3
Yogic asanas for 18
lifestyle diseases

4
IOA recognized sport: 28
Football
 SAI KHELO INDIA FITNESS TEST

The Sports Authority of India (SAI) is the Apex National Sports Body of
India, established in 1984 by the Ministry of Youth Affairs and Sports of
the Government of India for the development of sports in India.
Khelo India: National Programme for Development of Sports,
branded as Khelo India (transl. Play India), aims at improving India's
sports culture at the grass-root level through organized talent
identification, structured sporting competitions and infrastructure
development.[1] It is a Government of India programme launched in 2017-
18 under the tenure Prime Minister Narendra Modi and Sports
Ministers Vijay Goel and Rajyavardhan Singh Rathore. There has also
been an emphasis on including traditional Indian games in Khelo India
events in order to revive their popularity. The main purpose of this fitness
test is to promote “Fitness for All”.
Fitness is usually divided into specific fitness components, which can be
tested and trained individually. Physical fitness is generally related to
health related physical fitness and skill or performance related physical
fitness.
 BATTERY OF TEST
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)
Which are important for controlling the body in various
situations
Body Mass Index (BMI)
What does it measure:
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. The test
performed is Body Mass Index (BMI), which 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.
Infrastructure/Equipment Required:
Flat, Clean surface, Weighing Machine,
Stadiometer/Measuring Tape pasted on a wall
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.

Plate Tapping Test

What does it measure:
Tests speed and coordination of limb movement.
How to Perform:
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).
Infrastructure/Equipment Required:
Table (adjustable height), 2 yellow discs (20cm diameter), rectangle
(30 x 20 cm), stopwatch
Scoring:
The time taken to complete 25 cycles is recorded

Flamingo Balance Test

What does it measure:
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.
How to Perform:
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 held close to the buttocks.
Infrastructure/Equipment Required:
Non Slippery even surface, Stopwatch, can be done on just standing
on beam.
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.

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)

Body Mass Index

What does it measure:
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. The test
performed is Body Mass Index (BMI), which 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.
Infrastructure/Equipment Required:
Flat, Clean surface, Weighing Machine,
Stadiometer/Measuring Tape pasted on a wall.
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.

Partial Curl Up (30 seconds)

What does it measure:
The curl up test measures abdominal muscular strength and
endurance of the abdominals and hip Flexors, important in back
support and core stability.
How to Perform:
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,
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.
Infrastructure/Equipment Required:
Flat clean cushioned surface with two parallel strips (6 inches apart),
Stopwatch, Recording sheets, Pen
Scoring:
Record the maximum number of Curl ups in a certain time period 30
seconds.

Push Ups (Boys)/Modified Push Ups (Girls)

What does it measure:
Upper body strength endurance, and trunk stability.
How to Perform:
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.
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. 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. For Girls: push-up
technique is with the knees resting on the ground.
Infrastructure/Equipment Required:
Flat clean cushioned surface/Gym mat.
Scoring:
Record the number of correctly completed pushups.

Sit and Reach

What does it measure:
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
How to Perform:
Sit 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
the 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 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.
Infrastructure/Equipment Required:
Sit and Reach box with the following dimensions: 12"x12"(sides) 12"x10"
(front and back) 12"x21" (top) Inscribe the top panel with
centimeter/mm gradations. Flat clean cushioned surface/Gym Mats
Scoring:
The score is recorded (difference between initial position and final
position), in cm and mm, as the distance reached by the hand.

600 Meter Run/Walk

What does it measure:
Cardiovascular Fitness/Cardiovascular Endurance.
How to Perform:
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.
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.
Scoring:
Time taken for completion (Run or Walk) in min, sec, mm.

50 Mtr Dash (Standing Start)

What does it measure:
Determines acceleration and speed
How to Perform:
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,
driving hard with the arms and legs) and encouraged to continue
running hard through the finish line.
Infrastructure/Equipment Required:
Measuring tape or marked track, stopwatch, cone markers, flat and
clear surface of at least 60 meters.
Scoring:
Time taken for completion
 YOGIC ASANAS FOR LIFESTYLE DISEASES
For Obesity
Vajrasana [Thunderbolt Pose]

Procedure

It is done in sitting posture. Stand on the knees with the lower legs , together
/and stretched backwards,, the two . big toes crossing each other. Lower the
body and sit on your heels. Rest your buttocks on the heels and the thighs on
the calf muscles. Keep the hands on the knees and keep the head straight.
Concentrate on breathing, start inhalation and exhalation.

Benefits

● Vajrasana modifies the blood flow in the lower pelvic region. It increases
the. efficiency of the digestive system.
● It helps to prevent acidity and ulcers by improving the digestion.
● It is a good meditative pose for those suffering from sciatica and severe
lower back problems.
● Supta Vajrasana strengthens the muscles in back, neck and chest regions.
It expands the chest and is good for lung problems.

Contraindications

● Vajrasana should not be practised by those suffering from severe knee

pain.
● This asana should be avoided by recent surgery patients of legs or waist.
● If feel any pain in the ankles during Vajrasana, release the pose and
massage the ankle with the hands.

Trikonasana [Triangle Pose]

Procedure

This is done in a standing posture. Stand erect with feet about 3 feet apart with
knees straight. Raise both the hands till they are in line with each other,
parallel to the ground. Inhale when you are raising the hands. Now bend
towards the right and slightly bend the knees and touch the right foot with the
hands. Look up at the left hand. Exhale when you are bending down to touch
the foot. Keep the eyes open throughout the practice. Return to the standing
position. Repeat this with the left hand touching the left foot.

Benefits

● Strengthens the legs, knees, ankles, arms and chest.

● Stretches and opens the lower back region, groin area, hamstrings, calves,
shoulders, chest and spine.
● Increases mental and physical equilibrium.
● Helps improve digestion.
● Reduces anxiety, stress, back pain and sciatica Contraindications.
● Avoid doing this if suffering from migraine, diarrhoea, neck and back
injuries.
● Those with high blood pressure may do this pose but without raising their
hand overhead, as this may further raise the blood pressure.

Contraindications

● If you are suffering from diarrhea, low or high blood pressure, back
injury, migraine avoid doing this asana.
● The individual having cervical spondylosis should not perform this
asana.

For Diabetes

Bhujangasana
Procedure

● This is done in lying posture.

● Lie on the stomach and rest forehead on the floor.
● Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.
● Inhale and lift the head, chest, abdomen and keep the navel on the floor
take five breaths at least.
● Exhale slowly come down to rest with hands below the head slowly.

Benefits

● It improves the blood circulation and energises the heart.

● It decreases menstrual irregularities in females.
● It strengthens muscles of chest, shoulders, arms and abdomen.
● It is effective in uterine disorder.
● It improves the function of reproductive organ.
● It improves the function of liver, kidney, pancreas and gall bladder.
● It helps to lose weight.
● It relieves menstrual discomfort and improves fertility.

Contraindications

● Pregnant women should avoid this asana.

● Avoid those who are suffering from slip disc or sciatica problem and
asthma.
● Ulcer patients also avoid this asana.

Paschimottanasana
Procedure

● This is done in sitting posture.

● Sit on the floor with the outstretched legs.
● Inhale and lengthen the abdomen then lift the chest.
 ● Exhale bend forwards from the hips. Keep the shoulders open and the
head up.
● Reach forwards and hold the big toes in a lock with the middle and index
fingers.
● Inhale, lengthen the torso, bring the sternum forward.
● Exhale, bring the chest and abdomen down to the thighs and the elbows
out to the sides.
● Stay in this position for 5 deep breaths and relax the muscles while exhale.
● Focus on stretching the hamstrings rather than getting the head to the
knees.

Benefits

● It stretches hamstrings, spine, shoulders and hip joints.

● It massages the pancreas and improves
● It relieves menstrual discomfort and improves fertility.
● It reduces headache, anxiety, insomnia and sinusitis.
● It reduces abdominal fats and helps metabolism.

Contraindications

● Pregnant women should avoid this asana.

● Avoid those who are suffering from slip disc or sciatica problem and
asthma.
● Ulcer patients also avoid this asana.

For Asthma

Sukasana

Procedure

● This is done in a sitting position.

● Sit cross legged on the floor or any other flat surface.
 ● Bring one foot over the opposite knee. Place both the palms on your knees
and close your eyes.
● Breathe slowly and concentrate on the breathing pattern.
● Continue breathing in the same way for 5 minutes.

Benefits

● It helps to make the back stronger and elongate the knees and ankles.
● It is beneficial for opening the muscles of groin, hips and the outer thighs.
● It relieves from physical and mental tiredness and eliminates worries
from the person’s mind.
● It can relive from backache as well as pain.
● It is a good posture to sit for a long time.

Contraindications

● In case of severe knee and back injury, it is required to sit over the folded
blanket or take the assistance of the bolster or pillow.
● If face difficulties in this pose then try placing the blanket or bolster under
the thighs.

Bhujangasana

Procedure

● This is done in lying posture.

● Lie on the stomach and rest forehead on the floor.
● Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.
● Inhale and lift the head, chest, abdomen and keep the navel on the floor
and take five breaths at least.
 ● Exhale slowly and come down to rest with hands below the head slowly.
● It is equally effective in all the cases.

Benefits

● It gives a good stretch to the lungs, shoulders, chest and abdomen.

● It is helpful in stress release.
● It is known to open up the lungs and the heart i.e. it helps protect from
diseases of bronchiatis.
● It relieves sciatica and asthma.

Contraindications

● Avoid if suffering from hernia, back injuries, carpal tunnel syndrome.

● Avoid during pregnancy.
● Avoid if undergone recent abdominal surgeries.

For Hypertension

Tadasana [Mountain Pose]

Procedure

● This is a standing asana.

● Stand straight with the feet together.
● Slowly lift the toes and place them back on the floor.
● Pull up the kneecaps and squeeze the thighs.
● Inhale and lift up from the waist.
● Breathe and hold for 4 to 8 breaths.
● Exhale and drop the shoulders down.
Benefits

● It improves body posture and reduces flat feet problem.

● Knees, thighs and ankles become stronger.
● Buttocks and abdomen get toned.
● It helps to alleviate sciatica.
● It also makes spine more agile.
● It helps to increase height and improve balance.
● It regulates digestive, nervous and respiratory systems

Contraindications

● Avoid during headaches.

● Avoid during insomnia.
● Avoid during low blood pressure.

Bhujangasana

Procedure

● This is done in lying posture.

● Lie on the stomach and rest forehead on the floor.
● Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.
● Inhale and lift the head, chest, abdomen and keep the navel on the floor
and take five breaths at least.
● Exhale slowly and come down to rest with hands below the head slowly.

Benefits

● It increases immunity.
● It strengthens the back muscles and spinal cord.
 ● It helps to cure lumbago and lower back pain problems.
● It helps to cure kidney related diseases.
● It gives fast cure for disorders of ovaries in women.

Contraindications

● Avoid during pregnancy.

● People having a hernia problem and backache should not do this asana.
● Avoid those who are suffering from ulcer, heart problem or any surgeries
like spine and brain.

For Back pain

Tadasana [Mountain Pose]

Procedure

● This is a standing asana.

● Stand straight with the feet together.
● Slowly lift the toes and place them back on the floor.
● Pull up the kneecaps and squeeze the thighs.
● Inhale and lift up from the waist.
● Breathe and hold for 4 to 8 breaths.
● Exhale and drop the shoulders down.

Benefits

● It improves body posture and reduces flat feet problem.

● Knees, thighs and ankles become stronger.
 ● Buttocks and abdomen get toned.
● It helps to alleviate sciatica.
● It also makes spine more agile.
● It helps to increase height and improve balance.
● It regulates digestive, nervous and respiratory systems

Contraindications

● Avoid during headaches.

● Avoid during insomnia.
● Avoid during low blood pressure.

Bhujangasana

Procedure

● This is done in lying posture.

● Lie on the stomach and rest forehead on the floor.
● Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.
● Inhale and lift the head, chest, abdomen and keep the navel on the floor
and take five breaths at least.
● Exhale slowly and come down to rest with hands below the head slowly.

Benefits

● It increases immunity.
● It strengthens the back muscles and spinal cord.
● It helps to cure lumbago and lower back pain problems.
● It helps to cure kidney related diseases.
● It gives fast cure for disorders of ovaries in women.
Contraindications

● Avoid during pregnancy.

● People having a hernia problem and backache should not do this asana.
● Avoid those who are suffering from ulcer, heart problem or any surgeries
like spine and brain.

indian olympic association recognized sport

 football

Football, often referred to as soccer in some regions, is a globally

beloved sport that captivates millions of fans and players alike.Two
teams of eleven players each compete to score goals by propelling a ball
into the opposing team's net. What makes football truly special is its
ability to transcend cultural and geographical boundaries, uniting people
from diverse backgrounds in the shared passion for the beautiful game.

Whether played on the streets, in local parks, or on the grandest stages

of international tournaments, football embodies the spirit of teamwork,
skill, and unbridled enthusiasm. From the intricate footwork of individual
players to the strategic maneuvers orchestrated by coaches, football is a
sport that combines athleticism with artistry, creating moments of
exhilaration that linger in the hearts of fans long after the final whistle
blows.

History

The first known examples of a team game involving a ball, which was
made from a rock, occurred in old Mesoamerican cultures for over 3,000
years ago. It was by the Aztecs called Tchatali, although various versions
of the game were spread over large regions. In some ritual occasions, the
ball would symbolize the sun and the captain of the losing team would
be sacrificed to the gods. A unique feature of the Mesoamerican ball
game versions was a bouncing ball made of rubber – no other early
culture had access to rubber.

The first known ball game which also involved kicking took place In China
in the 3rd and 2nd century BC under the name cuju. Cuju was played
with a round ball (stitched leather with fur or feathers inside) on an area
of a square. A modified form of this game later spread to Japan and was
by the name of kemari practiced under ceremonial forms.

Perhaps even older than cuju was Marn Gook, played by Aboriginal
Australians and according to white emigrants in the 1800s, a ball game
that primarily involving kicking. The ball was made by encased leaves or
roots. The rules are mostly unknown, but as with many other early
versions of the game, a chief feature seems to have been to keep the
ball in the air.

Other variety of ball games had been known from Ancient Greece. The
ball was made by shreds of leather filled with hair (the first documents
of balls filled with air are from the 7th century). Ball games had,
however, a low status and was not included at the Panhellenic Games. In
the Ancient Rome, games with balls were not included in the
entertainment on the big arenas (amphitheaters), but occurred in
exercises in the military by the name of Harpastum. It was the Roman
culture that would bring football to the British island (Britannica). It is,
however, uncertain in which degree the British people were influenced
by this variety and in which degree they had developed their own
variants.

The most admitted story tells that the game was developed in England in
the 12th century. In this century, games that resembled football were
played on meadows and roads in England. Besides from kicks, the game
involved also punches of the ball with the fist. This early form of football
was also much more rough and violent than the modern way of playing.
An important feature of the forerunners to football was that the
games involved plenty of people and took place over large areas in
towns (an equivalent was played in Florence from the 16th century
where it was called Calcio). The rampage of these games would cause
damage on the town and sometimes death to the participants. These
would be among the reasons for the proclamations against the game
that finally was forbidden for several centuries. But the football-like
games would return to the streets of London in the 17th century. It
would be forbidden again in 1835, but at this stage the game had
been established in the public schools.
It took, however, long time until the features of today’s football
had

Unprecedented amounts of spectators, up to 30,000, would see the

big matches in the late 19th century. The game would soon expand
by British peoples who traveled to other parts of the world and as a
result to the British colonization efforts. Especially in South America
and

India would the interest in football become big.

The sport was at first an entertainment for the British working

class.

Equipment
Football involves a lot of running around the
field with the ball. The players also don’t
require sporting much gear to play the
game. Cleat shoes, socks, shin protectors are
some of the equipment used by players.

• Cleats or turfs − A very important gear for

every football player. These are specially
designed shoes with spikes on the bottom
that provide great traction on grass.

• Socks − The socks made for Football are very long and they are
meant to cover the shin-guards.

• Shin Guards − These are used to protect the player’s shin. While

playing football, opponent players try to injure players by kicking in

the shin area. It could be an intentional or unintentional act by the
player. Hence, shin guards are protective equipment.

• Soccer Ball − This is the main equipment of the game, and the total
game revolves around this. A Football is made of vulcanized rubber
with plastic bladders and covered by plastic covers.
Football court
RULES AND REGULATIONS

• A match consists of two 45 minutes halves with a 15- minute rest

period in between.

• Each team can have a minimum of 11 players (including 1

goalkeeper who is the only player allowed to handle the ball with
hand within the 18-yard box) and a minimum of 7 players are
needed to constitute a match.

• The field must be made of either artificial or natural grass. The

size of pitches is allowed to vary but must be within 100-130 yards
long and 50-100 yards wide. The pitch must also be marked with a
rectangular shape around the outside showing out of bounds, two
six-yard boxes, two 18-yard boxes and a center circle. A spot for a
penalty placed 12 yards out of both goals and center circle must also
be visible.

• The ball must have a circumference of 58-61cm and be of a

circular shape.

• Each team can name up to 7 substitute players. Substitutions can

be made at any time in the match with each team being able to
make a maximum of 3 substitutions per side. In the event of all three
substitutes being made and a player having to leave the field for
injury the team will be forced to play without a replacement for that
player.

• Each game must include one referee and two assistant referee’s

(linesmen). It’s the job of the referee to act as 41 | P a g e timekeeper

and make any decisions which may need to be made such as fouls, free
kicks, throw ins, penalties and added on time at the end of each half.

33 | P a g e
The referee may consult the assistant referees at any time in the match
regarding a decision. It’s the assistant referee’s job to spot offside’s in
the match, throw ins for either team or also assist the referee in all
decision-making processes where appropriate.

• If the game needs to head to extra time because of both teams

being same level in a match, then 30 minutes will be added in the
form of two 15-minute halves after the allotted 90 minutes.

• If teams are still in same level after extra time, then a penalty
shootout must take place.

• The whole ball must cross the goal line for it to constitute as a
goal.

• For fouls committed a player could receive either a yellow or red

card depending on the severity of the foul, this comes down to the
referee’s discretion. The yellow is a warning, and a red card is a
dismissal of that player. Two yellow cards will equal one red. Once a
player is sent off then they cannot be replaced.

• If a ball goes out of play off an opponent in either of the side lines,
then it is given as a throw in. If it goes out of play off an attacking
player on the base line, then it is a goal kick. If it comes off a
defending player, it is a corner kick.

The offside rule in football

Offside can be called when an attacking player is in front of the last

defender when the pass is played through to them. The offside area is
designed to discourage players from simply hanging around the
opponent’s goal waiting for a pass. To be onside they must be placed
behind the last defender when the ball is played to them. If the player is

34 | P a g e
in front of that last defender, then he is deemed to be offside and
freekick is given to the defending team.

A player cannot be caught offside in their own half. The goalkeeper

does not count as a defender. If the ball is played backwards and the
player is in front of the last defender, then he is deemed to be not
offside

Fouls

In football, fouls are infractions of the rules committed by players

during a match. These fouls can result in free kicks, penalty kicks, or
disciplinary actions such as yellow or red cards, depending on the
severity and nature of the offense. Here are some common fouls in
football:

35 | P a g e
• Tripping or Tackling from Behind: A player is not allowed to trip
or tackle an opponent from behind. This often results in a free kick
or, if it occurs inside the penalty area, a penalty kick.

• Handball: Players are not permitted to deliberately handle the

ball with their hands or arms, excluding the goalkeeper within their
penalty area. Accidental handballs may not be penalized, but
deliberate ones are.

• Pushing or Holding: Physical contact is part of football, but

pushing or holding an opponent to gain an advantage is considered a
foul. This is often penalized with a free kick.

36 | P a g e
• Dangerous Play: High kicks, studs-up challenges, or any action
that endangers the safety of an opponent can result in a foul. The
referee may award a free kick or even a red card depending on the
severity.

• Offside: While not a foul in the traditional sense, being in an

offside position during the play and gaining an advantage from it is
considered an offense. The opposing team is awarded an indirect
free kick.

• Fouls by Goalkeepers: Goalkeepers are restricted in certain

actions, such as holding the ball for more than six seconds, handling
the ball outside their penalty area, or handling a back-pass from a
teammate.

• Impeding an Opponent: Deliberately obstructing or impeding an

opponent's progress without playing the ball is considered a foul.

• Dissent: Players expressing dissent toward the referee's decisions

through actions or words can receive a yellow card.

• Simulation or Diving: Pretending to be fouled in order to deceive

the referee is considered unsporting behavior and can result in a
yellow card.
37 | P a g e
 • Violent Conduct: Any act of violence or aggressive behavior
towards another player, whether on or off the ball, is a serious
offense and can result in a red card.

It's important to note that the severity of the punishment depends on

the nature and intent of the foul, and the referee has the discretion to
apply the appropriate sanction based on the Laws of the Game.
Terminology

• Attacker: A player whose job is to play the ball forward towards

the opponent's goal area to create a scoring opportunity.

• Back Heel: A ball kicked using the back (heel) of the foot.

• Back Pass: A pass that a player makes back toward their own goal,
usually made back to the goalkeeper. This is often a defensive move
to restart a new phase of play.

• Ball Carrier: The player in possession of the ball.

• Bending the Ball: Striking the ball off-center so that it travels in a

curved path, ideally for shots at goal.

• Bicycle Kick: A spectacular move in which a player jumps in the air

in a backflip motion, kicking the ball backward over their head. The
name comes from action which mimics their legs moving as if
pedaling a bicycle.

• Center Spot: The spot marked at the center of the field from
which the kickoff is made.
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• Confederation: Organization responsible for football in their
region

• Corner Flag: The flag marking each of the four corners of the field.

• Corner Kick: A free kick taken from the corner of the field by an
attacker. The corner kick is awarded when the ball has passed over
the goal line after last touching a defensive player. The shot is taken
from the corner nearest to where the ball went out.

• Cross: A pass played across the face of a goal.

• Defender: A player whose job is to stop the opposition attacking

players from goal scoring.

• Direct Free Kick: A free kick in which a goal may be scored by the
player taking the free kick.

• Dribble: Keeping control of the ball while running.

• Dummy Run: A run by a player without the ball, to lure defenders

away from the ball carrier.

• Far Post: The goalpost farthest from the ball.

• FIFA: The acronym used for the Federation Internationale de

Football Association, the world governing body for the game of
association football, which is based in Switzerland.

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• Football: The term used for soccer in Europe and other countries
outside of North America and Australia.

• Foul: Any illegal play.

• Free Kick: A kick awarded to an opposition player when an player

has committed a foul. Free kicks can be either direct or indirect.

• Futsal: version of Fottball played indoors.

• Give and Go: (also known as a 1-2) When a player passes the ball
to a teammate, who immediately one-touch passes the ball back to
the first player.

• Goal Area: The rectangular area in front of the goal. It is also

known as the 6-yard box because of its dimensions.

• Goal Kick: A goal kick is awarded to the defending team when the
ball is played over the goal line by the attacking team. It can taken by
any player though it is normally taken by the goalkeeper.

• Goal Line: The two boundary lines located at each end of the
field.

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• Goal Mouth: The area in front of the goal.

• Goalkeeper: The specialized player who is the last line of defense,

who is allowed to control the ball with his hands when in the goal
area.

• Header: Using of the head to pass or control the ball.

• Indirect Free Kick: A free kick awarded to a player from which a

goal may not be scored directly.

• Inswinger: A kick that curves in toward the goal.

• Kickoff: The kickoff is taken from the center spot at the start of
play at the beginning of each half and after a goal has been scored.

• Man to Man Marking: A defensive system where defenders are

designated one attacking player to track continuously.

• Midfielder: The playing position for players that are responsible

for linking play between attackers and defenders.

• Nearpost: The goalpost nearest the ball.

• Obstruction: Causing obstruction, which is blocking an opponent

with the body, is penalized by awarding an indirect free kick to the
opposition.

• Offside Trap: A technique used by defenders to put attacking

players in an offside position, by moving quickly away from their own
goal to leave attackers offside.

• Offside: A player is in an offside position if he is nearer to his

opponent's goal line than both the ball and the second-to-last

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opponent. This does not apply if the players is is on their half of the
field. An indirect free kick is awarded to the opposing team at the
place where the offside occurred.

• One-Touch Pass: A pass in which the ball is played on with a

player's first touch.

• Out Swinger: A kick that swerves away from the goal.

• Penalty Area: The rectangular area in front of the goal in which

the goalkeeper may handle the ball. It is also known as the 18-yard
box because of its dimensions.

• Penalty Spot: The marked spot 12 yards from the goal line from
which a penalty kick is taken.

• Penalty: A penalty kick is awarded when a foul has been

committed inside the penalty area in front of the goal. A penalty is
taken by one player opposed only by the goalkeeper.

• Pitch: The soccer field of play.

• Red Card: A red card is issued to a player when that player has
committed a serious infraction or has been issued with two yellow
cards within the same game. The red card held up by the referee to
signal that a player is being sent off. The player sent off cannot be
replaced.

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• Referee: The official who is in charge of the game.

• Shot: A kick, header, or any intended deflection of the ball toward

a goal by a player attempting to score a goal.

• Sliding Tackle: A tackle in which the defender slides along the

surface of the field of play before making one-footed contact with
the ball.

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 • Striker: An attacking player whose job is to finish attacking plays
by scoring a goal.

• Sweeper: A defensive player whose job is to roam behind the

other defenders.

A sweeper has no specific marking duties and is the last line of defense
before the goalkeeper.

• Tackle: To take the ball away from the opponent using the feet.

• Through Pass: A pass played past defenders into free space to

allow a teammate to run onto the ball.

• Throw-In: The ball is thrown in after the ball has crossed the
touch line. A player taking a throw in must have both feet on or
behind the touch line, must maintain contact with the ground, and
must use a two-handed throw made from behind the head. A goal
cannot be score directly from a throw-in.

• Toe Poke: Use of the toe to strike the ball.

• Touch Line: The line that defines the outer edge of the longer
sides of the field of play.

• Trapping the Ball: Controlling the ball with the sole of the foot.

• Volley: Striking the ball in mid-air with either foot.

• Wingers: Attackers who play on the wings/flanks of the field.

• Yellow Card: A yellow card is held up by a referee to signal a

caution for a minor infringement.

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 • Zone Defense: A defensive system where defenders mark a
designated area of the field of play instead of tracking players across
the field.

Skills and techniques

Football is a sport that demands a combination of physical prowess,

technical skill, and tactical understanding. Players employ various skills
and techniques to excel on the field. Here are some key aspects of skills
and techniques in football:

• Dribbling: Dribbling involves using quick footwork to maneuver

the ball past opponents. Players employ close ball control, quick
changes of direction, and skillful touches to navigate through
defenders.

• Blocking: A strong offensive capacity is a basic requirement,

especially for those offensive players. This is the skill in football that
all the offensive players should practice on.

• Passing: Accurate passing is fundamental to team play. Players

use different types of passes, including short passes, long passes,
chips, and through balls, to maintain possession, create
opportunities, and move the ball up the field.

• Shooting: Striking the ball with precision and power is crucial for
goal scoring. Players use various techniques for shooting, such as
volleys, chips, and long-range shots, often with different parts of the
foot.

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• Ball Control: Controlling the ball upon receiving it is a
fundamental skill. Players use various parts of their body, including
feet, thighs, and chest, to bring the ball under control and set
themselves up for the next move.

• Heading: Heading the ball is important for both defensive and

offensive play. Players use their forehead to direct the ball during
aerial challenges, whether it be defensively to clear the ball or
offensively to score from crosses.

• Tackling: Defenders use tackling techniques to dispossess

opponents and regain possession of the ball. Proper timing and
technique are crucial to avoid fouls.

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• Positioning: Understanding and maintaining the right position on
the field is crucial for both offensive and defensive players. This
includes knowing when to press, when to hold, and how to create
space.

• Vision and awareness: Good players have a keen sense of

awareness on the field. They can anticipate the movement of
teammates and opponents, allowing them to make better decisions,
whether passing, shooting, or defending.

• Agility and balance: Football is a dynamic sport, and players need

agility and balance to navigate through tight spaces, evade
opponents, and maintain control while changing direction.

• Communication: Effective communication is vital for team

coordination. Players use verbal and non-verbal cues to convey
information to teammates, facilitating better collaboration on the
field.

• Set pieces: Executing set pieces, such as free kicks, corner kicks,
and throw-ins, requires specialized skills and strategies to create
goal-scoring opportunities or defend against them.

• Goalkeeping techniques: Goalkeepers employ various techniques,

including shot-stopping, positioning, diving, and distribution, to
prevent goals and contribute to the team's overall defensive
strategy.

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 Important tournaments in football UEFA champions league

The UEFA Champions League (previously known as the European Cup,

abbreviated as UCL, or sometimes, UEFA CL) is an annual club
association football competition organised by the Union of European
Football Associations (UEFA) and contested by topdivision European
clubs, deciding the competition winners through a round robin group
stage to qualify for a double-legged knockout format, and a single leg
final. It is the most-watched club competition in the world and the third
most-watched football competition overall, behind only the UEFA
European Championship and the FIFA World Cup. It is one of the most
prestigious football tournaments in the world and the most prestigious
club competition in European football, played by the national league
champions (and, for some nations, one or more runners-up) of their
national associations.

Qualifications: The UEFA Champions League begins with a double

round-robin group stage of 32 teams, which since the 2009–10 season is
preceded by two qualification 'streams' for teams that do not receive

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direct entry to the tournament proper. The two streams are divided
between teams qualified by virtue of being league champions, and
those qualified by virtue of finishing second or third in their national
championship.

The number of teams that each association enters into the UEFA
Champions League is based upon the UEFA coefficients of the member
associations. These coefficients are generated by the results

of clubs representing each association during the previous five

Champions League, UEFA Cup/Europa League, and UEFA Europa

Conference League seasons. The higher an association's coefficient, the
more teams represent the association in the Champions League, and
the fewer qualification rounds the association's teams must compete in.

Four of the remaining six qualifying places are granted to the winners of
a six-round qualifying tournament between the remaining 43 or 44
national champions, within which those champions from associations
with higher coefficients receive byes to later rounds. The other two are
granted to the winners of a three-round qualifying tournament
between 10–11 clubs from the associations ranked 5–6 through 15,
which have qualified based upon finishing second or third in their
respective national league.

Trophy: Each year, the winning team is presented with the European
Champion Clubs' Cup, the current version of which has been awarded
since 1967. From the 1968–69 season and prior to the 2008–09 season
any team that won the Champions League three years in a row or five
times overall was awarded the official trophy permanently. Each time a
club achieved this, a new official trophy had to be forged for the
following season. Five clubs own a version of the official trophy: Real
Madrid, Ajax, Bayern Munich, Milan and Liverpool. Since 2008, the

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official trophy has remained with UEFA and the clubs are awarded a
replica.

FIFA world cup

The FIFA World Cup, often simply called the World Cup, is an
international association football competition between the senior
men's national teams of the members of the Fédération Internationale
de Football Association (FIFA), the sport's global governing body. The
tournament has been held every four years since the inaugural
tournament in 1930, with the exception of 1942 and 1946 due to the
Second World War. The reigning champions are Argentina, who won
their third title at the 2022 tournament.

The contest starts with the qualification phase, which takes place over
the preceding three years to determine which teams qualify for the
tournament phase. In the tournament phase, 32 teams compete for the
title at venues within the host nation(s) over the course of about a
month. The host nation(s) automatically qualify for the group stage of
the tournament. The next FIFA World Cup is scheduled to expand to 48
teams for the 2026 tournament.

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The World Cup is the most prestigious association football tournament
in the world, as well as the most widely viewed and followed single
sporting event in the world. The viewership of the 2018 World Cup was
estimated to be 3.57 billion, close to half of the global population, while
the engagement with the 2022 World Cup was estimated to be 5 billion,
with about 1.5 billion people watching the final match.

Trophy: The World Cup is a solid gold trophy that is awarded to the
winners of the FIFA World Cup association football tournament. Since
the advent of the World Cup in 1930, two different trophies have been
used: the Jules Rimet Trophy from 1930 to 1970 and thereafter the
FIFA World Cup Trophy from 1974 to the present day. The current
trophy is one of the most expensive trophies in sporting history and is
valued at $20,000,000

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The subsequent trophy, called the "FIFA World Cup Trophy", was
introduced in 1974. Made of 18 karat gold with bands of malachite on
its base, it stands 36.8cm high and weighs 6.175 kgs made by the
Stabilimento Artistico Bertoni company in Italy. It depicts two human
figures holding up the Earth. The current holders of the trophy are
Argentina, winners of the 2022 World Cup.

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Copa América

The CONMEBOL Copa América (literally, American Cup), known until

1975 as the South American Football

Championship (Campeonato Sudamericano de Fútbol in Spanish and

Campeonato Sul-Americano de Futebol in Portuguese), is the top men's
football tournament contested among national teams from South
America. It is the oldest still-running continental football competition,
as well as the third most watched in the world. The competition
determines the champions of South America. Since the 1990s, teams
from North America and Asia have also been invited to compete.

Trophy: The Copa América trophy, which is awarded to the winners of

the tournament, was donated to the Association by the Ministry of

Foreign Affairs of Argentina, Ernesto Bosch, in 1910, when Argentina

organized an event to commemorate the centenary of the May
Revolution.

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That competition (also attended by Uruguay and Chile) was named

"Copa del Centenario" (Centennial Cup)

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The Copa América trophy is a 9 kg (20 lb) weight and 77 cm (30 in) tall
silver ornament, with a 3-level wooden base which contains several
plaques. The plaques are engraved with every winner of the
competition, as well as the edition won. The trophy previously had a
one- and two-level base, and prior to 1979 there was no base at all, like
the one used in 1975.

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 UEFA Europa league

The UEFA Europa League (previously known as the UEFA Cup,

abbreviated as UEL, or sometimes, UEFA EL) is an annual football club
competition organised since 1971 by the Union of European Football
Associations (UEFA) for eligible European football clubs. It is the second-
tier competition of European club football, ranking below the UEFA
Champions League and above the UEFA Europa Conference League.

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Introduced in 1971 as the UEFA Cup, it replaced the Inter-Cities Fairs
Cup. The UEFA Cup was the third-tier
competition from 1971 to 1999 before the
UEFA Cup Winners' Cup was discontinued,
and it is still often referred to as the "C3" in
reference to this. Clubs qualify for the
competition based on their performance in
their national leagues and cup competitions .

Trophy: The UEFA Cup, also known as the

Coupe UEFA, is the trophy awarded annually
by UEFA to the football club that wins the
UEFA Europa League. Before the 2009–10
season, both the competition and the trophy
were known as the 'UEFA Cup'.

Before the competition was renamed the

UEFA Europa League in the 2009–10 season,
the UEFA regulations stated that a club could keep the original trophy
for a year before returning it to UEFA. After its return, the club could

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keep a four-fifths scale replica of the original trophy. Upon their third
consecutive win or fifth win overall, a club could retain the trophy
permanently.

The trophy was designed and crafted by Silvio Gazzaniga, who also
designed the FIFA World Cup Trophy, working for Bertoni, for the 1972
UEFA Cup Final. It weighs 15 kg (33 lb) and is silver on a yellow marble
plinth. 67 centimetres (26 in) tall, the cup is formed by a base with two
onyx discs in which a band with the flags of the UEFA member nations is
inserted. The lower part of the sculpture symbolises the stylised
footballers and is surmounted by a handembossed slab.

Important personalities in football Cristiano Ronaldo

Cristiano Ronaldo dos Santos Aveiro (Born 5 February 1985) is a

Portuguese professional footballer who plays as a forward for and
captains both Saudi Pro League club Al Nassr and the Portugal national
team. Widely regarded as one of the greatest players of all time,
Ronaldo has won five Ballon d'Or awards a record three UEFA Best
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Player in Europe, and four European Golden Shoes, the most by a
European player. He has won 34 trophies in his career, including seven
league titles, five UEFA Champions Leagues, the UEFA European
Championship and the UEFA Nations League. Ronaldo holds the records
for most appearances (183), goals (140) and assists (42) in the
Champions League, goals in the European Ch ampionship (14),
international goals (128) and international appearances (204). He is one
of the few players to have made over 1,200 professional career
appearances, and has scored over 850 official senior career goals for
club and country, making him the top goal scorer of all time.

A versatile attacker, Ronaldo is capable of playing on either wing as well

as through the centre of the pitch, and, while ostensibly rightfooted, is
very strong with both feet.

Lionel Messi

Lionel Andrés Messi (Born 24 June 1987), also

known as Leo Messi, is an Argentine
professional footballer who plays as a forward
for and captains both Major League Soccer
club Inter Miami and the Argentina national
team. Widely regarded as one of the greatest
players of all time, Messi has won a record
eight Ballon d'Or awards and a record six
European Golden Shoes, and in 2020 he was
named to the Ballon d'Or Dream Team. Until
leaving the club in 2021, he had spent his
entire professional career with Barcelona,
where he won a club-record 34 trophies, including ten La Liga titles,
seven Copa del Rey titles and the UEFA Champions League four times.
With his country, he won the 2021 Copa América and the 2022

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FIFA World Cup. A prolific goal scorer and creative playmaker, Messi
holds the records for most goals in La Liga (474), most hattricks in La
Liga (36) and the UEFA Champions League (eight), and most assists in La
Liga (192) and the Copa América (17). He also has the most
international goals by a South American male (106). Messi has scored
over 800 senior career goals for club and country, and has the most
goals by a player for a single club (672)

Due to his short stature, Messi has a lower centre of gravity than taller
players, which gives him greater agility, allowing him to change
direction more quickly and evade opposing tackles

Neymar

Neymar da Silva Santos Júnior (Born 5 February 1992), known as

Neymar Júnior or mononymously as Neymar, is a Brazilian professional
footballer who plays as a forward for Saudi Pro League club Al Hilal and
the Brazil national team. A prolific goalscorer and playmaker renowned
for his dribbling skills, he is widely regarded as one of the best players in
the world and the best Brazilian player of his generation. Neymar has
scored at least 100

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goals for three different clubs, making him one of the few players to
achieve this feat.

Debuting for Brazil aged 18, Neymar is the all-time top goalscorer for his
national team with 79 goals in 128 matches. He won the 2013 FIFA
Confederations Cup, winning the Golden Ball. His participation in the
2014 FIFA World Cup and 2015 Copa América was cut short by injury
and a suspension, respectively, before captaining Brazil to their first
Olympic gold medal in men's football at the 2016 Summer Olympics,
having already achieving a silver medal at the 2012 edition. Having
renounced the captaincy, he featured at the 2018 World Cup, and after
missing the 2019 Copa América through injury, helped Brazil to a
runner-up finish at the 2021 tournament. He has won a record six
Samba Gold awards, given to the best Brazilian player in Europe.

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Neymar primarily plays as either a central striker, second striker, winger
or occasionally as an attacking midfielder, and has been described as "a
true phenomenon". Highlighting both his prolific scoring and
playmaking abilities, he stands as PSG's fourth-highestgoalscorer of all
time and fifth-highest-assister of all time. He often plays as a left sided
forward for both club and country in the team's 4– 3–3 formation,
drifting infield, due to his energetic pace and playmaking skills; this
position allows him to shoot with his stronger foot, or create chances
for teammates.

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Erling Haaland

Erling Braut Haaland (Born 21 July 2000) is a Norwegian professional

footballer who plays as a striker for Premier League club Manchester
City and the Norway national team. Considered one of the best players
in the world, he is known for his speed, strength, positioning, and
finishing inside the box. In his debut Premier League season, Haaland
broke the record for the most goals scored by a player in a single
season, with 36

A prolific goalscorer and widely regarded as one of the best players in

the world, Haaland has all the attributes of a complete centreforward.
He uses his sizeable frame to hold play up effectively and involve
others. He has the pace and clever movement to run in behind, he can
dribble and create, and he can finish with both feet and his head. He
usually comes deep to collect the ball to help his team build play, often
looking to spread the ball wide for a teammate, before turning and
sprinting towards goal. He sometimes comes too deep for the
defenders to follow him; as such he has the awareness to turn on the
ball and create from a forward-facing position. In the penalty area he
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makes small, sharp movements to spot an opportunity for a teammate
to attempt to find him in space, and can change the line on which he is
running and accelerate into that space, making him extremely difficult
for defenders to read.

Kylian Mbappé

Kylian Mbappé Lottin (Born 20 December 1998) is a French professional

footballer who plays as a forward for Ligue 1 club Paris Saint-Germain
and captains the France national team. Regarded as one of the best
players in the world, he is renowned for his dribbling abilities,
exceptional speed, and finishing.

Born in Paris and raised in nearby Bondy, Mbappé began his senior club
career in 2015 with Monaco, where he won the Ligue 1 title in the
2016–17 season. In 2017, aged 18, Mbappé signed for Paris
SaintGermain on an eventual permanent transfer worth €180 million,
making him the second-most-expensive player and most expensive

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teenage player of all time. With PSG, he has won five Ligue 1 titles and
three Coupes de France, including a domestic quadruple in the 2019–20
season, while also leading the club to its first ever UEFA Champions
League final in 2020. He is the club's all-time top goal scorer and ranks
third of all time in assists.

At international level, Mbappé made his senior debut for France in

2017, at age of 18. At the 2018 FIFA World Cup, Mbappé became the
youngest French player to score at a World Cup, as well as the second
teenager, after Pelé, to score in a World Cup final. He finished as the
joint second-highest goal scorer as France won the tournament; he
went on to win the FIFA World Cup Best Young Player and French Player
of the Year awards for his performances. At the 2022 FIFA

World Cup, France reached the final again; Mbappé won the Golden
Boot and Silver Ball and set the record for most goals scored in World
Cup finals by scoring a hat-trick.

A versatile forward, Mbappé often plays as a winger, and is capable of

playing on either flank, due to his ability with both feet. He can cut into
the centre onto his stronger right foot from the left wing, and of
creating chances and providing assists for teammates from the right
thanks to his vision. He is also able to play in the centre as a main
striker, due to his composure, clinical finishing, and eye for goal.

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 bibliography

www.schoolfitness.kheloindia.com

www.learncbse.com

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