Practical No.

1 FITNESS TEST [SAI KHELO INDIA TEST]

[A]Battery of Tests for the Age Group 5-8 Years/Classes 1 to 3

At primary level classes, i.e., 1 to 3, students should acquire various fundamental movement skills
leaving the learning of specific physical activities to later stages. The basic or fundamental skills
provide building blocks for many physical activities, such as playing games, dance and sports. The
following are the abilities of students in classes 1-3, which are essential to be measured for
controlling the body in different situations.

1. Body composition / BMI (Weight/Height x Height)

2. Flamingo Balance Test (Static Balance)

3. Coordination Test (Plate Tapping Test)

Description of Tests:

[Link] Mass Index: The Body Mass Index is also known as Quetelet Index because it was invented
by Adolphe Quetelet. In fact, it is a statistical measurement which compares an weight and height.
Although, it does not actually measure the percentage of body fat, yet it is a very useful tool to
estimate a healthy body weight based on how tall an individual is. Indeed, it is the most widely
used tool to identify the weight problem. BMI is very easy to measure and evaluate With the help
of BMI one can come to know whether one is underweight, normal weight, overweight or in the
category of obesity. BMI can be defined as the individual's body weight divided by the square of
his height.

Calculation of BMI: BMI of any individual can be calculated with the help of the following formula:

Body Weight
Body Mass Index (BMI) =
Height x Height
Here, the weight of an individual is measured in kilograms and the height of that student is taken
in metres.

Infrastructure/Equipment Required: Weighting machine and stadiometer

Procedure to Height Measurement:

1. The child should be asked to stand with his/her back to the height rule or measuring surface.
The feet should be together and flat on the floor. Arms at side and knees and back should be
straight. The back of the head, buttocks, calves, heels and shoulder blades should be touching the
measuring surface. The eyesight should be forward.

2. After that, the head piece or head board or sliding part of the measuring rod is lowered gently
so that the hair is pressed flat. The head board should be horizontal to the measuring tape or
height rule.

3. Read the height to the nearest half a centimetre and record it. If the adult is taller than the
measurer, the measurer should stand on a platform or foot stool so that he/she can read the
height rule properly.

Procedure for Weight Measurement

(i) The child should remove the jacket, coat, shoes, etc. It means he should wear very light clothes.

(ii) He should stand in the centre of the platform of the weighing machine and the body weight
should be equally distributed on both the feet. Standing on the side of the platform of the
weighing machine may affect the measurement.

(iii) For balancing the beam, move the larger weight to the right until the indicator arrow drops
below the centre. Move the larger weight back to the left side to move the indicator arrow slightly
above the midpoint Then move the smaller weight to the right until the indicator arrow balances
at the midpoint. After that read the measurement and record it to the nearest 0.1 kg.

[Link] Balance Test: This test is to measure the ability to check static balance successfully
on a single leg. This leg balance test measures the strength of the leg, pelvic and trunk muscle.

Infrastructure/Equipment Required: Non-slippery even surface, Stopwatch. It can be performed by

just standing on one leg on a thin line for 5- to 8-year-olds or a beam for 9- to 18-year-olds.

Procedure: Stand on the line or beam (according to age), If you require, you can take the help of
the instructor to keep balance in the starting while balancing on the preferred leg, the free leg
should be bent at the knee and the foot of this leg should be held close to your buttocks. Start the
stopwatch as the instructor lets go of the participant. Each time, whenever, the
participant/student loses balance either by falling off the beam or letting go of the foot being held,
pause the stopwatch. Resume over the timing until the participant loses 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. For improving balance, the participants should practice one foot balance, on
toes and heel toe walking, walking on straight line & walking on beam, etc.

Scoring: The total number of falls or loss of balance in 60 seconds is recorded. In case there are
more than 15 falls in the first 30 seconds the test is terminated for the participant.

[Link] Test (Plate Tapping Test):

Plate tapping test is used to measure the speed and coordination of limb movement.

Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs 20 cm diameter,

rectangle (30 x 20 cm), stopwatch.

Procedure: If possible, the height of the table should be adjusted so that the participant (student)
is standing comfortably in front of the discs. The two grey discs are placed with their centres 60 cm
apart on the table.

The rectangle is placed at equal distance between both discs. The non-preferred hand is placed on
the rectangle. The participant 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.

[B] Battery of tests for the Age Group 9 to 18 years/classes 4 to 12

For 4 to 12, it is most significant for students to have overall physical fitness. The following
components are to be considered in physical health and fitness profile:

1. Body composition (BMI)

2. 50 m Dash or 50 m. Standing start

3. 600 m Run/walk

4. Sit and Reach Test (Flexibility Test)

5. Partial curl-up (Abdominal/core strength)

6. Push-ups for boys and Modified Push-ups for girls

1. Body composition (BMI): Same as previous

2. 50 m Dash or 50 m. Standing start:
Purpose: The purpose of this test is to determine or measure speed and acceleration.
Infrastructure/Equipment Required: Measuring tape or marked track, 2 stopwatches, flat and clean
surface of 60 meters.
Procedure: An area of 50 m is marked on a track. Two parallel lines are drawn m apart considering
one as starting line. The subject takes the starting position behind the starting line. The starter
commands, "Are you ready?" and "Go". The word 'Go' is accompanied by a downward sweep of the
starter's arm as a signal to the timer. Two subjects can run at the same time if there are two
stopwatches.
Scoring: The score is recorded in seconds to the nearest 10th of a second.
3. 600 m Run/walk:
Purpose: To measure the cardiovascular endurance.
Equipment Required: 600 m running area in 200 or 400 m track and stap watches
Procedure: The subject takes the position of standing right behind the starting line. At the signal of
"Ready" and "Go" the subject starts running 600-yard distance. During the course of running, he may
walk. In this test, many students can run at the same time. Time is recorded in minutes and seconds.
Scoring: Time is recorded in minutes and seconds.
4. Sit and Reach Test (Flexibility Test): The sit-and-reach test was first propounded by Wells and
Dillon in 1952. This test is widely used as a normal test to assess flexibility.
Purpose: The sit-and-reach test is a significant test to measure the flexibility of hip region including
the lower back and hamstring muscles. Generally, it is noted that owing to the lack of flexibility in
this region, there is a greater risk of injury. It is also entangled with lumbar lordosis and lower back
pain.
Equipment Required: Sit-and-reach box or a makeshift ruler and a box may be used in which the zero
mark can be adjusted for each individual according to their sitting reach level because there is a
variation of lengths of individual's arms and legs.
Procedure: First of all, shoes and socks should be removed. Then sit down on the floor with legs
stretched out straight ahead. The soles of the feet should be kept flat against the box. Both the knees
should be locked and pressed flat to the floor. An assistant may hold the knees down. Palms should
be facing downwards. Hands should be on the top of each other or side by side. The individual,
whose flexibility is to be measured tries to extend his both hands forward along the measuring line
on the box as far as he can extend. His fingertips of both hands should remain equal and at the same
level. He should not jerk or bounce to reach maximum distance. He should hold the full reach
position for two seconds and the score (distance) should be recorded. Generally, in such test, warm-
up is not allowed, however, the best results can be attained after suitable warm-up. In case of a
sliding ruler or a makeshift ruler, the zero mark should be at the fingertips. If it is not available or
simple marking is there then zero mark should be 9 inches before the feet.
Scoring: The score is recorded to the nearest centimetre or half inch based on the distance reached
by the fingertips of both hands.
5. Partial curl-up (Abdominal/Core Strength):
Purpose: To test the strength and endurance of abdominal muscles. In fact, strong abdominal
muscles are significant for maintaining good posture, hip alignment and in preventing low back pain.
Equipment Required: A flat clean and surface, recording sheet and pen.
Procedure: First of all, the complete test procedure is explained to the subject. After that the subject
lies in supine position on cushioned surface. The knees should be flexed and feet should be 12 inches
from the buttocks. Both the feet be slightly apart. The arms are extended and are rested on thighs.
The hand should be in neutral position. This is the position. Then, the subject curls up with a slow
controlled movement, until his/her shoulders come off the cushioned surface or mat two inches then
back down again. One complete carl up is completed every three seconds. These are continued until
the subject feels unable to maintain the rhythm. There should not be any pause in the up or down
position. It should be a continuous process,
Scoring: Record the total number of partial curl ups in 30 second. Carl up not be counted if the
shoulders are not raised up by 2 inches.
6(a)Push Ups (Boys):
Purpose: To test or measure the upper body strength and endurance.
Equipment Required: A floor mat and a paper to record basic information such as age. gender and
total number of push ups performed.
Procedure: After proper warming up, ask the subject to take position. In a push up position hands
and toes should touch the mat/floor. Hands should be shoulder-width apart. The upper body and
legs should be in a straight line. Elbows should be fully keeping the back and the knees straight; the
subject lowers the upper body so that elbows may bend to 90 degrees or chest may touch the
mat/floor, then returns back to the starting position with the arms extended. This is one repetition.
The same action is repeated and the test continues until exhaustion or until the subject can do more
in rhythm.
Scoring: Record the total number of push ups performed correctly.
6(b)Modified Push Ups (Girls): A modified version of the test is used for girls.
Purpose: To measure the upper body strength and endurance.
Equipment Required: A mat and paper to record the basic information such as age, gender and a
total number of push ups performed.
Procedure: After proper warming up, the subject is asked to take starting position for modified push
ups. In a modified push up position, hands and knees should touch the mat/floor. Both the hands
should be shoulder-width apart and elbows fully extended. The body from the knees, to the hips and
to the shoulders should be in a straight line. While keeping this position, the subject should lower
her upper body, so that elbows may bend to 90 degrees. Then the subject returns back to the
starting position. This is one repetition. The same action is repeated and the test continues until
exhaustion or until she can do no more in rhythm.
Scoring: Record the total number of push ups performed correctly.
PRACTICAL NO.-2

YOGA AS A PREVENTIVE MEASURE FOR LIFE STYLE DEASEAS

Meaning of Obesity: “Obesity is that condition of the body in which the amount of fat
increase to extreme level.”
Or
Obesity can be defined as “the condition when a person weights 20 % more than the ideal
weight.”
It has been observed that obese persons have higher risk of diabetes, hypertension,
cardiovascular diseases, cancer, arthritis, flat foot, liver problems etc. Obesity can be
prevented as well as cured if the following asanas are performed regularly.

1. Tadasana
Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands
upwards. While taking breath raise your heels, and come on your toes. Also pull up your
body upwards. After some time breathe out slowly and come to the previous position.
Repeat the same exercise for 10 to 15 times.
Benefits:
[Link] is helpful in developing physical and mental balance.
[Link] reduces obesity. It is beneficial in treating hypertension.
[Link] cures constipation and digestive problems.
[Link] improves body posture.
[Link] is an excellent asana for those who wants to enhance their
height.
Contraindications
1. If you have low blood pressure you should not do this asana.
2. In case of headaches and blood circulation problems you should avoid doing this asana.

[Link]: The name of this yoga asana comes from Kati meaning waist
and chakra meaning circle. Katichakrasana, literally means rotation of the waist. It gives a
nice stretch to the waist and helps in making it more flexible.

Procedure: Stand straight, keep about 2 ft distance between the feet, hands in front, in
line with shoulders and parallel to each other. Now slowly twist maximum to either side with
deep inhalation, exhale while you come back. Pause for 2-3 seconds at normal position then
other side. Repeat 10 times.
Benefits:
 Good for relieving constipation
 Strengthens and improves the flexibility of the spine and waist
 Good for arm and leg muscles
 Opens up the neck and shoulders and strengthens the
abdominal muscles and lower back
 Beneficial for those with passive lifestyle.

Contraindications:
1. Avoid practicing Katichakrasana during pregnancy, or if you have hernia, slip disc, or have
had an abdominal surgery recently.
2. Consult your doctor before practicing this yoga posture if you have chronic spinal
disorders.

DIABETES
Meaning: Diabetes is such a disorder that it causes sugar to build up in our blood stream
instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to
control the level of sugar in our blood. When our body does not produce sufficient amounts
of insulin or when insulin does not work properly, diabetes occurs.
There are two types of diabetes- Type I and Type II.
In Type I diabetes, the pancreatic gland does not produce insulin. Hence, injection of insulin
is required daily for its treatment.
In Type II diabetes, the body does not produce sufficient amount of insulin hormone or the
hormone is produced sufficiently but it is not used properly by the body. There are frequent
cases of Type II diabetes, whereas, the cases of Type 1 diabetes are rare.
Symptom of Diabetes: The feeling of tiredness, frequently urination, numbness in hands and
feet, blurred vision, excessive weight gain or weight loss, unhealing wounds, ect. Are
common symptoms of diabetes.
Diabetes can be prevented as well as cured if the following asanas are performed regularly.

BHUJANGASANA
Procedu re: In this asana, the shape of the body remains like a snake that is why it is called
bhujangasana. In order to perform this asana, lie down on the belly on the ground. Keep
your hands near the shoulders. Keep your legs close together. Now, straighten up your arms
slowly, raise the chest. Your head should be backwards. Keep this position for some time.
Then, come to the former position. For good results, perform this asana 3 to 5 times.
Benefits:
1. It reduces obesity.
2. It provides strength and agility.
3. It gives relief from disorders of the urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation
6. It makes the vertebral column flexible and thin.
7. It cures gas, constipation and indigestion.
8. It strengthens the muscles of hands.

Contraindications:
1. This asana should be avoided by people who suffer from hernia, back injuries, headaches
and recent abdominal surgeries.
[Link] women should not perform this asana.
MANDUKASANA: Mandukasana comes from the Sanskrit manduk which means
frog.

Procedure: Sit in Vajrasana and make fists with both hands, the thumbs inside. Place
your fists on your belly next to the belly button. Bend forward with exhalation. Keep looking
straight. Hold your breath in the yoga posture for a few seconds and come up with
inhalation. Repeat thi s asana 3-4 times.

Benefits:
 This asana is beneficial to all organs of the body.
 Mandukasana gives you relief from diabetes, digestive
disorders and constipation.
 This asana improves the flexibility and mobility of the
knee and ankle joints.
 It helps tone muscles of the shoulder and abdomen.
 Regular practice of this asana increases your lung capacity.
 This yoga asana is beneficial for people suffering from problems of the pancreas and
the heart.
 This asana helps reduce fat from thighs, belly and hips.

Contraindications:
1. People suffering from severe back pain must avoid practising this yoga asana.
2. If you have recently undergone abdominal surgery, must avoid practising this yoga asana.
3. Pregnant women are not advised this yoga technique.
4. If you have injured your ankle, have high blood pressure, migraines, you should not
practise this yoga asana.

ASTHMA
Asthma is a disease of lungs in which the airways become blocked or narrowed causing
difficulty in breathing. In asthma, the airways also swell up and produce extra mucus. It
usually triggers coughing, wheezing or whistling and shortness of breath. The coughing
usually occurs at night or early in the morning. The excessive amount of mucus in the
passage further narrows the airways because it is sticky and thick.
Asthma is such a disease that it cannot be cured or treated but its symptoms can be
controlled. Asthma can be allergic and non-allergic. Asthma may be due to genetic factor.
There are substances that cause allergies (allergens) like irritants in the air including smoke
from cigarettes, wood-fires, strong fumes, sprays, perfumes or scented soaps, etc.,
respiratory infections such as cold, flu, sore throat and sinus infections, exercising in cold air
(exercise-induced asthma) and some medications such as beta blockers, asprin, non-steroid
anti-inflammatory drugs, etc.
Asthma can be prevented as well as cured if the following asanas are practised regularly.
UTTANMANDUKASANA: When in Mandukasaana, hold the head in the elbows. This is
Uttanaamandukasana which resembles an upright frog.

Procedure: Sit in [Link] out both the knees but toes should remain together.
Fold your right hand backward from above the right shoulder and place the palm below the
left shoulder. Now folding the left hand similarly place the palm on the right shoulder. One
elbow should be on the other. While coming back to the original position slowly remove left
hand. Bring knees together as in first position.
Benefits
[Link] is helpful in asthma.
[Link] helps in Improving body posture.
[Link] back pain and pain in lumbar region.
[Link] elasticity of thigh joint and shoulder.

Contraindications:
 Uttan Mandukasana should not be done
by those who have more back pain.
 If you have knee problem then do not practice this asana.
 This asana should not be practised even if there is pain in the elbow.
 This asana should not be done by those who have a lot of pain in their shoulders.
 VAKRASANA: Vakra means twist in Sanskrit. Thus, the Sanskrit name of Vakrasana
means Twisted Pose because the spine is twisted in practicing this asana.
 Procedure: Sit down and stretch your legs straight. Fold the right leg and keep the
right leg's heel touching the left leg's knee. Place right hand behind your back and
left arm over the right knee; hold your right ankle. Push your right knee as far as
possible and while exhaling, twist your trunk to the right side. Take sufficient support
of left arm. Now, repeat the same procedure with the left side.
 Benefits:
 1. It improves the function of both spinal cord and nervous system.
 2: It prevents and controls diabetes.
 [Link] strengthens kidneys.
 4. It helps in reducing chronic back pain and shoulder
pain.
 [Link] gives relief in stiffness of vertebrae and it reduces
belly fat.
 Contraindications:
 1. Avoid this asana in case of high blood pressure.
 2. Individuals who suffer from peptic ulcer should not do this asana.
  3. This asana should not be performed who suffer from serious back injury.
HYPERTENTION
Hypertension means increased blood pressure. It has become a worldwide health problem
because a great number of people are facing the problem of hypertension throughout the
world. In fact, the main function of the heart is to supply pure blood to the various parts of
the body through arteries. When the heart contracts, it pushes the blood through blood
vessels and at the same time the blood pressure increases in arteries. This pressure is known
as systolic blood pressure. It is represented by the first number. The pressure between two
heartbeats is called diastolic blood pressure. It is represented by the bottom or the second
number. These two numbers of blood pressure are measured in mmHg. Unit means
millimetre of Mercury. The normal blood pressure of an adult is considered 120/80 mmHg.
A person whose blood pressure readings are beyond 140/90 mmHg, is said to be having
hypertension. Hypertension can be prevented as well as cured if the following asanas are
practised regularly.

UTTANPADASANA: The asana gets its name from the Sanskrit terms Uttana meaning raise
upward, and pada meaning feet or legs.

Procedure: Take supine position with legs together, hands together by the side of the body.
Palm resting on the ground. Raise both the legs together slowly up to 30-degree angle.
Another few seconds, raise further up to 45-degree angle. After few second, raise up to 60-
degree angle and maintain it there for few seconds.
While returning, stop at 45 degree or 30-degree angle. Finally, bring both the legs on the
ground.
Benefits:
1. This asana is very beneficial for those suffering
from diabetes, constipation, indigestion and
nervous weakness.
2. Improves the function of reproductive organs and digestive system.
3. It builds up the abdominal muscles.
4. Helps to improve breathing and lung capacity.
Contraindications:
 Avoid this posture in case there is any injury in the neck, back, pelvis, or leg muscles.
 Pregnant women should not perform this asana.
 People suffering from severe spondylitis, cardiac disease or abnormal blood pressure
must refrain from uttanapadasana.
 If an individual has undergone hernia-repair surgery, wait at least two weeks before
practicing this asana.
 If you have a migraine, then do not practice it.
[Link] HALASANA: Ardha means half and Hala means plough so this asana is called
Ardha-halasana because in its final position, the body resembles half the shape of an Indian
plough.

Procedure: Take supine position, hands straight by the side of thighs and palm resting on
the ground. Slowly raise your legs together without bending them at the knees and pressing
your hands till you stop at an angle of 30°. After few seconds, raise your legs further towards
your head up to an angle of 60° and hold position. Now slowly bring your legs up to an angle
of 90° and maintain position for 15 -30 seconds.

Benefits:
 It Improves digestion.
 Improves blood circulation.
 Strengthens the thigh and calf muscles.
 Helps to reduce abdomen fat and lose weight.
 Stimulates the abdominal organs.

Contraindications:
1. People suffering from any cardiac problems, back pain, high blood pressure should avoid
this practice.
2. Not to be practised by women who are pregnant.
3. Anyone suffering from acute lower back pain needs to take precaution during this
practice.
4. Anyone recovering from any kind of stomach infection or surgery around the abdominal
area should take proper precautions and guidance.

Back Pain
The pain which is felt in the back usually originates from the bones, joints, muscles, nerves, etc. It
may be in the cervical, thoracic or lumbar region. It may be spontaneous or can be chronic. It can be
constant, affecting one region or radiate to other parts such as arms, hips or legs. It may give a
feeling burning sensation. Sometimes numbness may be felt in the legs or arms.
Due to this problem the affected persons are not able to do their work smoothly and efficiently. Even
there are a number of cases when people start absenting themselves from their work. Back pain may
result owing to bad personal health habits and personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back. Back pain
can be prevented as well as cured if the following asanas are performed regularly.
ARDHA CHAKRASANA: -
Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backwards
without bending your knees with slow inhalation. Remain in this pose for some time. Do it 2 or 3
times.
Benefits:
1. It helps to make ankles, thigh, shoulders, chest, spine and abdomen stronger.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.
Contraindications:
1. performing this if you have migraine, headache, low blood pressure, diarrhoea and insomnia.
2. Avoid doing this asana if you have peptic ulcer and hernia.
3. Avoid this asana in case of hip or spinal problem.
4. Pregnant women should avoid doing this asana.
MAKARASANA:
Makarasana is composed of two words: 'Makara' and 'Asana'. Here 'Makara' means 'crocodile' and
'Asana' means 'pose'. In fact, it is called Makarasana because it is this asana and body shape that
resembles 'makara' or 'crocodile'.
Procedure: Lie down on your stomach with feet slightly apart. Toes should pointed outward. Bend
both the arms and keep the right palm on the left arm. Keep your head on your left or right arm.
Keep your eyes closed. Relex in this pose for up to 10 minutes.
Benefits:
1. It provides deep relaxation to body and mind.
2. It releases stress and anxiety.
3. It helps to reduce back pain.
4. It helps in relaxing the spine and reduces tension.
5. It helps in curing asthma and knee pain.
6. It helps in curing shipped disc, spondylitis and sciatica
7. It helps in curing hypertension, heart diseases and mental disorders.
8. It is beneficial for respiratory organs.
PRACTICAL NO.-3

GAME: KHO-KHO

History:- Kho-Kho is probably derived from the different strategies and tactics of the Kurukshetra
War in Mahabharat, the Indian epic.

The chariot fights during the war and the zig zag pathways followed by the retreating soldiers
indicate the formation of chain play, a defence skill in this game. The word kho-kho is derived from
Marathi language that means 'go and chase'.

Modern game of kho-kho was formed by 'Shree Hanuman Vyayam Pracharak Mandal, Baroda in
1929.

A committee was formed at the Poona Gymkhana in 1914 for framing the kho-kho rules and the first
book describing these rules was published from the Baroda Gymkhana in 1924. Kho-Kho Federation
of India (KKFI) was formed in 1958. Indian Kho-Kho Association was constitution in the year 1960 and
National Kho-Kho Championship for Men and Women was organised in the years 1960 and 1961,
respectively. Initially, one player starts the game and 3 players are kept reserve. One team becomes
the chasers while other the defenders or runners.

The Asian Kho-Kho Federation was established in the year 1987 and First Asian Championship was
held in 1996.

The member countries were India, Bangladesh, Pakistan, Sri Lanka, Nepal and Maldives.

MEASUREMENTS AND SPECIFICATIONS

(1) Total area of field (including lobby) = 32m x 19m.

(2) Dimension of playing field (including lobby) = 29 m x 16 m.

(3) Lobby = 1.5 m on all sides to playing field.

(4) Free zone area = 2.75 m x 16 m (beyond pole line) on both sides.

(5) Pole specification Two poles of 1.20 m high, 10 cm thick and 23.5 m away.

(6) Sitting block area squares = 30 cm x 30 cm cutting of Cross lane and Centre lane.

(7) Cross lane = 30 cm x 16 m.

(8) Distance between cross lane = 2.50 m near pole and 2.30 m in others.

(9) Match duration = Total 55 minutes. 2 innings, where each inning has 2 turns of 9 minutes duration
with an interval of 5 minutes in each turn and 9 minutes interval in half time 9-5-9 interval 9 m 9-5-9
.

(10) Officials 1 referee, 2 umpires, 1 scorer and 1 timekeeper. =

(11) Number of players 12 (9 playing + 3 substitutes).

(12) Tie rule = Time noted and compared for 1 player in additional inning.

FUNDAMENTAL SKILLS
1 Chasing Skills:

(a) Giving Kho (b) Taking Direction (c) Sudden Change (d) Tapping (e) Turning Round the Post (f)
Trapping (g) Diving (h) Fake Kho (i) Late Kho

2. Running Skills :

(a) Position on the court (b) Running (c) Avoiding trapping (d) Positioning near the post

(e) Dodging-(i) Front dodge (ii) Back dodge (iii) Round the post dodge

The brief explanation of some of the fundamental skills is given below:

1. Giving Kho: A chaser must say the word 'Kho' when he is touching the sitting chaser. It is a foul if
he does not say this word.

2. Taking direction: After receiving the Kho, a chaser should take his first step out of the cross lane
with care because that step will decide his direction of move.

3. Fake Kho: In such Kho, the chaser pretends to give Kho but actually he follows the runner.

4. Tapping: Tapping is touching an active runner by extending an arm. Tapping should be done when
the runner is on the post while tapping the body should lean forward and arm should be extended
completely.

5. Trapping :- For trapping, the active chaser should try to bring two or three runners to one side or
towards the post. This situation is called trapping.

6. Diving: In this technique, a chaser pounces on an active runner to touch him spontaneously. It
requires a lot of courage and practice for being an expert diver.

TERMINOLOGY
[Link] : The players sitting in the squares are known as chasers. An attacker (active chaser) is a
player who pursues the players of the opposite side (runners) with a view to tag and touch them.

[Link]: The players of the side other than the chasers side are known as runners. The runners
who are inside the limits for their turn of running are known as defenders.

[Link] give Kho: To give kho perfectly, an active chaser should touch the sitting chaser by hand from
behind and utter only the word 'KHO' loudly and distinctly. The feet of an active chaser shall not go
beyond the cross lane.

[Link]: If a sitting or an active chaser violates or commits the breach of any rule, it is known as a foul.
A foul is to be declared by a continuous 'short' whistle until the foul is corrected.

[Link] take a direction: If an active chaser goes from one post line to the other post line and after
getting a kho, he goes towards a particular post line, he is said to have taken a direction.

[Link] line: An imaginary line running through the centers of the shoulders of a player is known
as shoulder line.

[Link] recede: While going in a particular direction, when an active chaser touches the ground which
he/she had already covered, he/she is said to have receded.
[Link] leave the rectangle : When an active chaser lets go his contact of his feet with the rectangle and
comes in contact with the ground between the post lines, he is said to have left the rectangle (Free
zone).

LATEST/GENERAL RULES
1 . Each side consists of 12 players ,but only 9 players can take the field at one time.

[Link] side the chasers score one point for putting out each runner.

3. The chaser or runner has the option to end the turn before the expiry of the allotted time

[Link] captain of the loss winning team will have the choice of chasing or running

5. At the start of the game, the 8 chasers (players sitting in the squares) will sit in the squares facing
opposite directions. No adjacent chasers should face in the same direction. The 9th chaser will stand
at either of the posts.

6 .The runners fix their entry serially with the scorer and they come in groups of 3

7. As soon as a runner is put out, the next three runners must enter the field before a call 'Kho' is
given.

8. A runner goes out/is put out by the following means:

(i) If touched by a chaser.

(ii) Crossing the boundary completely.

(iii) Touching the seated chasers twice or after receiving a warning for a similar infringement.

9. Active chasers have to chase in one direction only, changing of the direction is not allowed.

10. Seated chasers become active only when they get a call for 'Kho'.

11. Changing the face of the square or leaving it without getting a "Kho' from the chaser is
considered a foul.

12. The game starts with one long and short blast of a whistle and ends with one long blast. Only one
short blast signals the dismissal of a defender. A foul is indicated by continuous short blasts of the
whistle. The penalty for a foul is to stop the chase and to take the direction indicated by the umpire.
Various fouls are indicated by different signs.

13 In case of a tie, additional innings are held and the time taken to put out the first runner in a
knock out contest is recorded.