BVA151: Sports And Yoga (Part A)

PART A: SPORTS & GAME

Athletics

Athletics is a collection of sporting events that involve competitive running, jumping, throwing, and walking. It is one of the oldest forms of organized sports, dating back to ancient times.

Athletics includes various track and field events, road running, cross-country running, and racewalking. It is widely recognized as the foundation of many sports due to its emphasis on speed, endurance, strength, and agility.

Categories of Athletics

Athletics can be divided into four major categories:

A. Track Events (Running Events)

These involve races on a standard 400-meter track.

B. Field Events

These include jumping and throwing events, usually performed in designated areas within a stadium.

C. Road Running & Racewalking

These events take place on roads rather than a track.

D. Combined Events

These involve multiple disciplines tested over one or two days.

Athletics Equipment

The equipment varies based on the event:

• Running: Spikes, starting blocks, baton (relay races).
• Jumping: Pole (Pole Vault), crossbars, sand pit (Long/Triple Jump).
• Throwing: Shot put, discus, javelin, hammer.

Governing Bodies of Athletics

• World Athletics (formerly IAAF) – The global governing body.
• National Bodies (e.g., AFI in India) manage athletics at the national level.
• Olympic Games & World Championships – The most prestigious athletic competitions.

Major Athletics Competitions

• Olympic Games (Every 4 years)
• World Athletics Championships (Every 2 years)
• Diamond League (Annual professional series)
• Commonwealth Games & Asian Games (Regional competitions)

Training & Fitness in Athletics

Athletes follow a strict routine focusing on:

• Endurance Training – For long-distance events.
• Speed & Agility Drills – For sprints and hurdles.
• Strength Training – For jumpers and throwers.
• Technique & Skill Development – Specific to each event.

Famous Athletes in Athletics

Benefits of Athletics

• Improves physical fitness and mental strength.
• Enhances discipline, teamwork, and perseverance.
• Reduces risk of heart disease, obesity, and stress.
• Offers career opportunities in coaching, training, and sports management.

Volleyball

Volleyball is a team sport where two teams of six players each compete to score points by hitting a ball over a net and into the opponent's court. The game requires agility, coordination, teamwork, and strategic play.

• Invented by: William G. Morgan in 1895 (USA)
• Governing Body: Fédération Internationale de Volleyball (FIVB)
• Olympic Sport: Included in the Olympics since 1964

Types of Volleyball

There are different formats of the game:

Volleyball Court & Equipment

Court Dimensions

Equipment

• Ball: Spherical, made of leather or synthetic material, weighing 260-280g.
• Net: Positioned in the center of the court.
• Antennae: Two vertical rods marking the playing area.
• Knee Pads & Shoes: Used for protection and better grip.

Volleyball Rules & Scoring

Basic Rules

• Each team has six players (three front, three back).
• The ball can be touched three times before sending it over the net.
• A player cannot hit the ball twice in a row (except during a block).
• The ball must not touch the ground or go out of bounds.

Scoring System (Rally Point System)

• A team scores a point when:
• The ball lands on the opponent’s court.
• The opponent commits a fault.
• The opponent fails to return the ball properly.
• A match is played in best-of-five sets.
• A set is won by the first team to reach 25 points (with at least a 2-point lead).
• The deciding 5th set (if needed) is played to 15 points.

Player Positions & Roles

Each position has a specific role:

Basic Volleyball Skills

A. Passing (Forearm Pass or Bump)

• Used to receive serves and spikes.
• Players use their forearms to direct the ball to the setter.

B. Setting

• A precise overhead pass using fingertips.
• Sets the ball for the hitter to attack.

C. Spiking (Attacking)

• A powerful downward hit to score points.
• Requires strong jumping ability and hand coordination.

D. Blocking

• Defensive move to stop an opponent’s spike.
• Middle blockers and hitters often perform this action.

E. Serving

• The starting move of a rally.

Types of serves:

• Underhand Serve: Easier, used by beginners.
• Overhand Serve: More powerful and common in professional play.
• Jump Serve: High-speed serve with a jump for power.

F. Digging

• A defensive action to prevent the ball from hitting the ground.
• Liberos and defensive players perform digs frequently.

Volleyball Tactics & Strategies

Offensive Strategies

• Quick Attack: Fast set to the middle blocker.
• Combination Play: Using multiple attackers to confuse opponents.
• Back-row Attack: Attack from the back row to surprise the defense.

Defensive Strategies

• Man-to-Man Blocking: Assigning players to block specific hitters.
• Zonal Defense: Players cover specific zones to prevent scoring.

Major Volleyball Tournaments

Famous Volleyball Players

Benefits of Playing Volleyball

• Physical Fitness: Improves stamina, strength, and agility.
• Mental Focus: Enhances strategic thinking and teamwork.
• Social Skills: Encourages cooperation and communication.
• Weight Management: Burns calories and improves metabolism.
• Injury Prevention: Strengthens muscles and joints.

Volleyball is a dynamic and exciting sport that requires skill, teamwork, and strategy. Whether played professionally or for recreation, it offers numerous physical and mental benefits.

Basketball

Basketball is a fast-paced team sport played between two teams of five players each. The objective is to score points by throwing the ball into the opponent’s basket while defending your own. The game emphasizes speed, agility, teamwork, and strategy.

• Invented by: Dr. James Naismith in 1891 (USA)
• Governing Body: Fédération Internationale de Basketball (FIBA)
• Olympic Sport: Since 1936 (Men), 1976 (Women)

Types of Basketball

Basketball has different variations, including:

Basketball Court & Equipment

Court Dimensions

Equipment

• Basketball: Made of leather or composite material.
• Hoop & Backboard: The target for scoring points.
• Basketball Shoes: Designed for ankle support and grip.

Basketball Rules & Scoring

Basic Rules

• Each team has five players on the court.
• The game is divided into four quarters (NBA: 12 min, FIBA: 10 min).
• Players must dribble while moving with the ball.
• No physical contact like pushing or blocking unfairly.
• The ball must stay within court boundaries.

Scoring System

Shot Clock Rule

• NBA: 24 seconds to attempt a shot.
• FIBA: 24 seconds to shoot, reset to 14 seconds if the team regains possession.

Player Positions & Roles

Basic Basketball Skills

A. Dribbling

• Bouncing the ball while moving.
• Types: Speed dribble, crossover, behind-the-back dribble.

B. Shooting

• The act of scoring points by throwing the ball into the basket.
• Types: Jump shot, layup, three-pointer, free throw.

C. Passing

• Moving the ball to teammates.
• Types: Chest pass, bounce pass, overhead pass.

D. Defense

• Preventing opponents from scoring.
• Techniques: Man-to-man, zone defense, blocking, stealing.

E. Rebounding

• Recovering the ball after a missed shot.
• Offensive Rebound: Gaining possession after your team's missed shot.
• Defensive Rebound: Gaining possession after the opponent's missed shot.

Basketball Tactics & Strategies

Offensive Strategies

• Pick and Roll: A screen to create an open shot.
• Fast Break: Quick attack before the defense sets up.
• Iso Play (Isolation): One-on-one play to exploit a mismatch.

Defensive Strategies

• Man-to-Man Defense: Each player marks one opponent.
• Zone Defense: Players defend specific areas instead of opponents.

Major Basketball Tournaments

Famous Basketball Players

Benefits of Playing Basketball

• Improves Cardiovascular Health: Increases endurance and stamina.
• Enhances Coordination & Reflexes: Quick decision-making and agility.
• Builds Muscle Strength: Helps in overall body fitness.
• Promotes Teamwork & Communication: Essential for success.
• Burns Calories & Aids Weight Loss: Helps maintain body fitness.

Basketball is an exciting, fast-paced sport that enhances physical fitness, teamwork, and strategy. Whether played professionally or recreationally, it offers numerous benefits and opportunities.

Handball

Handball is a fast-paced team sport played between two teams of seven players each. The objective is to score goals by throwing a ball into the opponent’s net while passing and dribbling within the court. It combines elements of basketball, soccer, and water polo.

• Invented by: Multiple origins, formalized in Denmark & Germany in the late 19th century.
• Governing Body: International Handball Federation (IHF)
• Olympic Sport: Since 1936 (Men), 1976 (Women)

Types of Handball

Handball Court & Equipment

Court Dimensions

Equipment

Handball: Made of leather or synthetic material.

Men's: 58-60 cm circumference, 425-475g

Women's: 54-56 cm circumference, 325-375g

Goalposts & Net: Used for scoring points.

Shoes & Knee Pads: Provide grip and protection.

Handball Rules & Scoring

Basic Rules

• Each team has 7 players (6 outfield + 1 goalkeeper).
• The game is played in two halves of 30 minutes each.
• Players cannot step inside the goal area (6m line).
• The ball can be held for a maximum of 3 seconds.
• Players can take a maximum of 3 steps without dribbling.
• Dribbling is allowed, but double dribbling (stopping & restarting) is a foul.

Scoring System

• The team with the most goals at the end of the match wins.
• In case of a tie, extra time or penalty shootout decides the winner.

Player Positions & Roles

Basic Handball Skills

A. Passing

• Types: Overhead pass, bounce pass, behind-the-back pass.
• Key for fast-paced play and counterattacks.

B. Dribbling

• Similar to basketball, but players can take only 3 steps before passing or shooting.

C. Shooting

• Jump Shot: Most common, taken mid-air for power.
• Spin Shot: Ball is spun to deceive the goalkeeper.
• Lob Shot: A slow, high shot over the goalkeeper.

D. Blocking & Defending

• Defenders use body positioning to stop attacks.
• Goalkeepers use reflexes & positioning to save shots.

E. Goalkeeping

• Requires quick reflexes, agility, and diving skills.
• Only the goalkeeper can touch the ball inside the goal area.

Handball Strategies & Tactics

Offensive Strategies

• Fast Break (Counterattack): Quick transition from defense to attack.
• Passing Combinations: Quick ball movement to create space.
• Crossing Play: Players switch positions to confuse defenders.

Defensive Strategies

• 6-0 Defense: All six defenders stay near the goal area.
• 5-1 Defense: One defender moves forward to press attackers.
• Man-to-Man Defense: Each defender marks one attacker.

Major Handball Tournaments

Famous Handball Players

Benefits of Playing Handball

• Improves Cardiovascular Fitness: Boosts endurance and stamina.
• Enhances Reflexes & Coordination: Requires quick decision-making.
• Builds Strength & Agility: Improves body balance and movement.
• Promotes Teamwork & Strategy: Requires cooperation for success.
• Fun & Engaging: Fast-paced and exciting to play.

In Short, Handball is an exciting, high-speed game that requires skill, strategy, and teamwork. Whether played recreationally or professionally, it provides numerous health and fitness benefits.

Football

Football, also known as soccer, is the world’s most popular sport, played between two teams of eleven players. The objective is to score goals by kicking the ball into the opponent's net while preventing them from doing the same. It requires skill, strategy, teamwork, and endurance.

Invented by: Modern football was codified in England in 1863.

Governing Body: Fédération Internationale de Football Association (FIFA)

Olympic Sport: Since 1900 (Men), 1996 (Women)

Types of Football

Football Field & Equipment

Field Dimensions

Equipment

• Football (Ball): Spherical, made of synthetic leather, size 5 (standard).
• Goalposts & Net: The target for scoring goals.
• Football Boots: Designed for grip on grass or turf.
• Shin Guards: Protects players from injuries.

Football Rules & Scoring

Basic Rules

• Each team has 11 players (including one goalkeeper).
• The match consists of two halves of 45 minutes with a 15-minute halftime.
• The ball must not be touched by hands or arms, except by the goalkeeper.
• A goal is scored when the ball completely crosses the goal line.

Offside Rule: A player cannot receive the ball behind the last defender when the pass is played.

Scoring System

• The team with the most goals at the end of the match wins.
• If the match ends in a tie, extra time (30 minutes) or a penalty shootout decides the winner (in knockout rounds).

5. Player Positions & Roles

Basic Football Skills

A. Passing

• Moving the ball between teammates.
• Types: Short pass, long pass, through ball, one-touch pass.

B. Dribbling

• Moving the ball past opponents using foot control.
• Skills: Step-over, feint, nutmeg, roulette.

C. Shooting

• Striking the ball to score a goal.
• Techniques: Volley, chip shot, curve shot, power shot.

D. Tackling

• Taking the ball away from an opponent.
• Types: Slide tackle, standing tackle, shoulder charge.

E. Goalkeeping

• Blocking shots, catching crosses, distributing the ball.
• Skills: Diving saves, positioning, reflex saves.

Football Strategies & Tactics

Offensive Strategies

• Tiki-Taka: Short passing and movement (used by Spain & FC Barcelona).
• Counter-Attack: Quick transition from defense to attack.
• Long Ball Play: Sending long passes to forwards.

Defensive Strategies

• Man-to-Man Marking: Each defender marks one attacker.
• Zonal Marking: Defenders cover specific zones.
• High Press: Pressing opponents high up the pitch.

Major Football Tournaments

Famous Football Players

Benefits of Playing Football

• Improves Cardiovascular Fitness: Enhances endurance and heart health.
• Develops Coordination & Reflexes: Quick foot movements and balance.
• Builds Muscle Strength: Works on legs, core, and upper body.
• Encourages Teamwork & Discipline: Promotes collaboration and decision-making.
• Burns Calories & Aids Weight Loss: Great for fitness and agility.

In Short, Football is the most popular sport worldwide, known for its excitement, skill, and teamwork. Whether played professionally or recreationally, it offers numerous physical and mental benefits.

Badminton

Badminton is a fast-paced racket sport played between two players (singles) or two teams of two players (doubles). The objective is to hit the shuttlecock over the net and land it in the opponent’s court while preventing them from returning it successfully.

Invented by: Developed in British India in the 19th century.

Governing Body: Badminton World Federation (BWF)

Olympic Sport: Since 1992

Types of Badminton Matches

Badminton Court & Equipment

Court Dimensions

Equipment

• Badminton Racket: Made of carbon fiber or aluminum, lightweight for quick movements.
• Shuttlecock: Made of feathers or synthetic material, designed for aerodynamics.
• Net & Poles: Divides the court into two halves.
• Badminton Shoes: Non-marking soles for better grip and quick movements.

Badminton Rules & Scoring

Basic Rules

• The game is played to 21 points (best of 3 sets).
• A rally is won when the shuttlecock lands in the opponent’s court or if the opponent makes an error.
• A player cannot touch the net with their racket or body.
• The shuttlecock must not touch the ground before being hit.
• Service must be diagonal and below the waist.

Scoring System

• If the score reaches 20-20, a team must win by two points.
• If the score reaches 29-29, the next point decides the winner.

Player Positions & Roles

Basic Badminton Skills

A. Grip

Forehand Grip: Used for smashes and clears.

Backhand Grip: Used for backhand shots and defense.

B. Footwork

• Quick and efficient movement across the court.
• Techniques: Side-step, lunge, split-step.

C. Serving

• Short Serve: Lands close to the net, used in doubles.
• Long Serve: High and deep, used in singles.

D. Types of Shots

Badminton Strategies & Tactics

Offensive Strategies

• Attacking Clears: Push the opponent to the backcourt to create openings.
• Smash and Net Play: Smash followed by a net shot to force weak returns.
• Deceptive Shots: Misdirect opponents using body movement.

Defensive Strategies

• Lift and Clear: Keeping the shuttle deep in the opponent’s court.
• Block and Counterattack: Blocking smashes and quickly returning shots.
• Rotational Play (Doubles): Switching positions for better coverage.

Major Badminton Tournaments

Famous Badminton Players

Benefits of Playing Badminton

• Improves Reflexes & Agility: Fast-paced game requiring quick reactions.
• Enhances Cardiovascular Health: Burns calories and improves stamina.
• Develops Hand-Eye Coordination: Precision and timing are key.
• Builds Strength & Endurance: Strengthens legs, arms, and core.
• Reduces Stress & Increases Focus: Engaging and mentally stimulating.

In Short, Badminton is a dynamic sport that enhances physical fitness, coordination, and mental agility. Whether played professionally or recreationally, it offers numerous health and fitness benefits.

Kabaddi 

Kabaddi is a contact team sport where players raid the opponent’s court to tag defenders and return to their side without being tackled. It requires strength, agility, and strategy.

• Origin: Ancient India (over 4,000 years old).
• Governing Body: International Kabaddi Federation (IKF).
• Olympic Sport: Not yet, but included in Asian Games.

Types of Kabaddi

Kabaddi Court & Equipment

Rules & Scoring

• A raider must tag opponents and return within 30 seconds while chanting "Kabaddi".
• Each successful raid: 1 point.
• Tackling a raider: 1 point.
• Super Raid (multiple defenders tagged): Extra points.
• All-Out (eliminating all opponents): Bonus points.

Major Kabaddi Tournaments

Pro Kabaddi League (India)

Kabaddi World Cup

Asian Games

Famous Kabaddi Players

Ajay Thakur (India)

Pardeep Narwal (India)

Anup Kumar (India)

Kho-Kho 🏃‍♂️

Kho-Kho is a traditional Indian tag sport where runners try to avoid being touched by chasers. It tests speed, agility, and teamwork.

• Origin: India.
• Governing Body: Kho-Kho Federation of India (KKFI).
• Olympic Sport: Not yet, but recognized by international sports bodies.

Kho-Kho Court & Equipment

Rules & Scoring

• Each team has 9 active players and 3 extras.
• The chasing team sits in a row, and runners must avoid being touched.
• The chasers can pass the tag by saying “Kho” while touching their teammate’s back.
• The team with the most successful tags wins.

Major Kho-Kho Tournaments

• Kho-Kho National Championships (India)
• Asian Kho-Kho Championship

Famous Kho-Kho Players

• Satish Rai (India)
• Nasreen (India)

Table Tennis 🏓

Table Tennis (Ping Pong) is a fast-paced indoor sport played with a small ball and paddles across a net on a table.

• Origin: England, late 19th century.
• Governing Body: International Table Tennis Federation (ITTF).
• Olympic Sport: Since 1988.

Types of Matches

Table Dimensions & Equipment

Rules & Scoring

• A game is played up to 11 points (win by 2 points).
• A match is best of 5 or 7 games.
• The ball must bounce on both sides during a serve.

Major Table Tennis Tournaments

• World Table Tennis Championships
• Olympic Table Tennis
• Asian Table Tennis Championships

Famous Table Tennis Players

• Ma Long (China)
• Ding Ning (China)
• Manika Batra (India)

Cricket 🏏

Cricket is a bat-and-ball game where two teams compete to score the most runs. It is played in different formats, from fast-paced T20s to five-day Test matches.

• Origin: England, 16th century.
• Governing Body: International Cricket Council (ICC).
• Olympic Sport: Not yet, but included in the 2028 Olympics.

Formats of Cricket

Cricket Field & Equipment

Rules & Scoring

• A batter scores runs by running between wickets or hitting boundaries.
• Types of dismissals: Bowled, Caught, LBW, Run Out, Stumped.

Scoring:

• 1-3 runs: Running between wickets.
• 4 runs: Ball reaches boundary (ground).
• 6 runs: Ball crosses boundary (air).

Major Cricket Tournaments

• ICC Cricket World Cup (ODI & T20)
• Indian Premier League (IPL)
• Ashes Series (England vs. Australia)

Famous Cricketers

• Kabaddi and Kho-Kho are traditional Indian sports requiring speed and agility.
• Table Tennis is a quick indoor game based on reflexes and precision.
• Cricket is a global phenomenon with massive fan following and multiple formats.