NATIONAL INSTITUTE OF FASHION TECHNOLOGY

Sports and Fitness

Jury Assignment
Kabaddi ,Volleyball and Warm up Exercise

Submitted To: Submitted By:

Mr.Sunil Kumar Dhiman Karma Negi

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 Index

S. N0. Topic Page

No.
1 Kabaddi 3-6
2 Volleyball 7-9
3 Warm up Exercise 9-16

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How to play Kabaddi- Basics and Rules

INTRODUCTION
Kabaddi is a popular team sport, which needs skill and power, and conflates the characteristics of
wrestling and rugby. It is originated in India 4000 years ago. It is widely played across the Indian
subcontinent. Originally it was intended to develop selfdefense. It is a simple and inexpensive
game and does need a massive playground nor expensive equipment.

It is also known as the Game of the Masses because of its simplicity and public appeal. As it
requires less expensive equipment, it is very popular in the developing nations. It is an outdoor
sport, which is played on clay court, but synthetic surface indoors are being used now-a-days.
Kabaddi is known by various names, i.e., Chedugudu or Hu-Tu-Tu in southern India, Hadudu
(for Men) and Chu - Kit-Kit (for women) in eastern India, and Kabaddi in northern India. It is far
more popular in the villages of Punjab, Tamil Nadu, Andhra Pradesh, Uttar Pradesh, Bihar,
Maharashtra, Madhya Pradesh, and Gujarat.

Objective

The main objective of this game is to grab points by raiding into the opponent's court and
touching as many opponent players as possible without getting caught on a singlebreath. Each
player, chanting “Kabaddi! Kabaddi! Kabaddi” enters into the opponent court and try to touch
the defense players nearest to him, while the opponents make tactical coordinated efforts to catch
that player.

It is a sport played on a court, which is divided into two halves. The size of the court is about 13m
x 10m.

(This is the court style used in Pro Kabaddi League, size may vary slightly for international or
local matches)

Each side has 7 players when the game starts. There will be 5 substitutes for each side as well.
The games in Kabaddi are 40 minutes long.

• The two teams alternate between raiding and defending for two halves of twenty minutes each
(with a five minute break between halves and newly introduces small timeouts for teams
which is used to generate advertisement revenue)

• After halftime, the two teams switch sides of the court.

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• The team with the most points at the end of the game (after 40 minutes) wins!

• The Lobby is the area of the court which is considered active only when contact has been
made between the raider and a defender. Else, it is considered out of bounds for both raider
and the defenders.

Each side gets alternating turns to send any one player to the opponent’s side. This player is called
the raider and each player on the opposing team is called a defender.

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Image Source: Pro Kabaddi League, India.

In the picture shown above,

• Players who get out are made to sit on the sitting block and they can go in only in the same
order they came out.

• Bonus Line is only active when there are 6 or more players on court in the opposition team

OBJECTIVES DURING A RAID:-

• In order to make the raid valid, the raider must cross the baulk/check line with one foot with
the other one in the air.

• The raider tries to tag members of the other team and run back to his side — each player he
touches equals one point for his team if he makes it back safely.

However, the raider must start repeatedly saying “Kabaddi” before he crosses the mid line and
cannot stop repeating this word until he crosses back over to his team’s side. If he stops saying
“Kabaddi” on the opponent’s side of the court, even momentarily, he is cant out and has to go out.
In this case, one point is awarded to the defending team for a successful play.

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• In order to get a bonus point, the raider must cross the baulk/check line with one foot with the
other one in the air, when the defending team has 6 or 7 defenders.

• The time of the raid is limited to 30 seconds. If the raider fails to reach his half within this
stipulated time, he goes out and opposition team gets one point awarded.

• The Defending Team’s goal is to keep the raider from tagging you and crossing back over the
midline. One can do this either by running away from him or physically restraining him by
tackling or grabbing him.

• Note that a raider may not be grabbed or held by his clothes, hair, or any part of his body other
than his limbs and torso. If referee finds that any of these is done, raider gets a technical point
awarded.

• If the Defending team successfully tackle the raider and prevent him from going back, it gives
them 1 point.

• If a team has three unproductive(empty) raids in a row, the third raider is out. An empty raid
occurs when a raider cannot score any points (or loses points) during a raid. If a raider can
cross the baulk line and return to his side of the court, the raid counts as a valid one even if he
doesn’t tag anyone.

• Players are revived in the order they were eliminated — bringing back players out of order
results in a point for the other team.

EXTRA POINTS

• All Out — It is a point in the game when all the players of the team are sent off by the other
team. At this point, the other team gets extra points (2 in Pro Kabaddi).

• Super Raid: If the raider successfully gets 3 or more defenders out, it is called a super raid. (In
case of bonus point + 2 defenders out is also called a super raid)

• Super Tackle: If the defending team successfully tackles the raider, with 3 or fewer defenders
in the side, it is called a super tackle and the defending team gets extra points (1 in Pro
Kabaddi, hence the defending team gets 2 points instead of 1 point in a normal scenario for
their efforts).

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Basic Volleyball Rules and Terminology

INTRODUCTION

Volleyball originated in the United States at a YMCA club in Holyoke in 1895 as Mintonette. It
was invented by William G. Morgan, a physical director of the YMCA club. He wanted to
invent a not-so-strenuous indoor game that businessmen in the club can play. Players strike the
ball and it volleys among the players, so it was later named Volleyball by a professor from
Springfield College in Massachusetts.
Volleyball quickly gained popularity among various YMCA branches in the States and it was
subsequently spread to other parts of the world during the World War I by the American troops.
Since, it is not a very vigorous sport, women also took interest in the sport and started playing
Volleyball.
Volleyball is played by two teams in a rectangular court, divided into two equal halves across
the length by a net tightly stretched between two poles fixed at either sides of the court. It is one
of most popular rally games and is today widely played across the world.

Basic Volleyball Rules

• 6 players on the floor at any one time - 3 in the front row and 3 in the back row
• Maximum of 3 hits per side
• Points are made on every serve for wining team of rally (rally-point scoring).
• Player may not hit the ball twice in succession. (A block is not considered a hit.)
• Ball may be played off the net during a volley and on a serve.
• A ball hitting a boundary line is in.
• A ball is out if it hits an antennae, the floor completely outside the court, any of the net or
cables outside the antennae, the referee stand or pole, the ceiling above a non-playable area.
• It is legal to contact the ball with any part of a player’s body.
• It is illegal to catch, hold or throw the ball.
• A player cannot block or attack a serve from on or inside the 10-foot line.
• After the serve, front-line players may switch positions at the net.
• Matches are made up of sets; the number depends on level of play. 3-set matches are 2 sets
to 25 points and a third set to 15. Each set must be won by two points. The winner is the first
team to win 2 sets. 5-set matches are 4 sets to 25 points and fifth set to 15. The team must
win by 2 unless tournament rules dictate otherwise. The winner is the first team to win three
sets.

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Basic Volleyball Rule Violations
Rule violations that result in a point for the opponent

• When serving, the player steps on or across the service line as while making contact with the
ball.
• Failure to serve the ball over the net successfully.
• Ball-handling errors. Contacting the ball illegally (double touching, lifting, carrying,
throwing, etc.)
• Touching the net with any part of the body while the ball is in play.
• When blocking a ball coming from the opponent’s court, it’s illegal to contact the ball when
reaching over the net if both your opponent has not used 3 contacts AND they have a player
there to make a play on the ball.
• When attacking a ball coming from the opponent’s court, contacting the ball when reaching
over the net is a violation if the ball has not yet broken the vertical plane of the net.
• Crossing the court centerline with any part of your body is a violation. Exception: if it is the
hand or foot. In this case, the entire hand or entire foot must cross for it to be a violation.
• Serving out of rotation/order.
• Back-row player blocking (deflecting a ball coming from the opponent) when, at the moment
of contact, the back-row player is near the net and has part of his/her body above the top of
the net. This is an illegal block.
• Back-row player attacking a ball inside the front zone (the area inside the 3M/10-foot line)
when, at the moment of contact, the ball is completely above the net. This is an illegal attack.

Basic Volleyball Court

The court diagram shows the official volleyball indoor specifications. The official indoor court
dimension is 9 meters by 18 meters with an attack line 3 meters from the center line.

Objective

The objective of the game is to try to make the ball touch the ground on the opponent side.
When the ball is hit by a team, the members of other team hit it with their hands to prevent it
from touching the ground and to send it to another teammate or to the other side of the court
across the net. Only three players from the team can strike the ball successively before they
send it to the other team.
Volleyball allows players to pass the ball among teammates like basketball, but the strategies of
defending and attacking are similar to other net or racquet games. Players try to shoot the ball
over the net at the opponent side where it is tough for the opponents to volley it. The players of
both teams have to prevent ball touching the ground thus preventing the opponent to gain
points.

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How to do warm up Exercise

Warming up is the most important and indispensable part of every workout. Thanks to the warm-
up, the risk of injuries is significantly less likely to occur, and your performance during your
workout will be better. A warm-up takes about 15 minutes. Warmed-up muscles are more
efficient, and the major training exercises are easier to perform because the body is prepared for
them.

The importance of warm–up exercises should be considered by anybody who works

out. Although warm–ups probably won’t help much with burning calories or building muscle,
they’re crucial to the success of a workout! Before you even think about running or using the
machines at the gym, you ought to make sure you complete a warm up and do a few stretches .

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 The following warm-up should be made intensively and considered as a workout:

Head rotation

Starting position:

• Stand with your legs straight,

• Place your feet at shoulder-width,
• Keep your hands loosely at your sides.

Exercise: 20 REPETITIONS

• Rotate your head clockwise and counter clockwise.

Forearm rotation

Starting position:

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• Position as above, hands rose to shoulder height.

Exercise (Perform dynamic forearm rotation at the elbow):

• 30 seconds inwards,
• 30 seconds outwards.

Arm rotation

Starting position:

• Place your legs at shoulder-width,

• Keep your arms straight at your sides.

Exercise (Perform both arms rotation simultaneously):

• 20 times clockwise,
• 20 times counter clockwise,
• 20 times in opposite directions.

Shoulders rotation

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 Starting position:

• Place your legs at shoulder-width,

• Keep your arms straight at your sides.

Exercise: 20 REPETITIONS

• Perform both shoulders rotation clockwise and counter clockwise.

Wrists rotation

Starting position:

• Fingers clasped.

Exercise: 60 SECONDS

• Perform wrists rotation in both directions.

Torso swings

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 Starting position:

• Stand with your legs straight,

• Place your feet at shoulder-width,
• Bend your torso forward 90 degrees,
• Raise both arms straight to the outside.

Exercise: 15 REPETITIONS TO EACH SIDE

• Perform the most extensive movements to the left and to the right.
• Look at the hand you are lifting.

Torso bends

Starting position:

• Place your feet at shoulder-width,

• Keep your knees straight while performing the exercise.

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 Exercise: 40 REPETITIONS

• Count the bends made to the left leg 1, the right leg 2 and straightening the body 3.
• Join your legs and try to touch your forehead to your knees (stay like this for a few seconds).

Hips rotation

Starting position:

• Place your hands on your hips and your head straight.

Exercise: 10 REPETITIONS

• Perform extensive hips rotation.

• Perform the exercise 10 times clockwise and 10 times counter clockwise.

Knees rotation

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 Starting position:

• Place your feet slightly apart, and hands on hips.

Exercise: 10 REPETITIONS FOR EACH LEG

• Raise your knee-bent leg.

• Perform knee rotation to the right and to the left.
• Change the leg.

Feet rotation

Starting position:

• Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your
other leg.

Exercise: 10 REPETITIONS FOR EACH LEG

• Perform rotation of the raised foot clockwise and counter clockwise.

• Change the leg.

Abdominal muscles

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 Starting position:

• Lie down on your back, lift your leg about 15 cm above the ground.

Exercise: 2 TIMES 30 SECONDS EACH TIME

• Perform horizontal scissors for 30 seconds.

• 5 seconds break.
• Perform vertical scissors for 30 seconds.

Back muscles

Starting position:

• Lie down on your stomach.

Exercise: 20 REPETITIONS

• Lift your hands and legs simultaneously and keep them in the air for 1 second.

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Bibliography
1. https://www.ebsco.com/
2. http://www.simplewarmup.com/
3. https://fitathletic.com/5-reasons-warm-exercises-important/

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