CONTENTS

1. Motor control
2. Gymnastics
3. Athletics
4. Football
5. Volleyball
6. Basketball
7. handball

UNIT 0: INTRODUCTION

0.1. PHYSICAL EDUCATION AND SPORTS (PES)

Physical education is a course taught in school that focuses on developing physical fitness and the
ability to perform and enjoy day-to-day physical activities with ease.

1
PES NOTES A’LEVEL
Sport is a physical activity carried out under an agreed set of rules, with a recreational purpose: for
competition or self-enjoyment or a combination of these.

In general PES is made of three parts

 WARM UP
 LESSON BOY
 RELAXATION

 WARM UP: is the starting part where we do the dynamic exercises for preparing our body to
respond to the other exercise for avoiding the injuries
 LESSON BODY: is a middle long part of lesson where we do the main exercises of the day.
 RELAXATION: is also called cooling down, this the last part of session where we perform
the static exercises with the purpose of cooling body down for helping the muscles to come in
normal situation.

0.2.SOME DEFINITION OF USED WORDS

GAME: is a recreational activity involving one or more players, defined by a goal that the players try
to reach, and some set of rules to play it.

COORDINATION: is the organization of the different elements of a complex body or activity so as

to enable them to work together effectively.

AGILITY: is the ability to move quickly and easily.

BALANCE: is the ability to retain the centre of mass above the base of support when stationary

STRENGTH: is the quality or state of being physically strong.

ENDURANCE: is the ability of a muscle to undergo repeated contractions against a set resistance for
a period of time.

FLEXIBILITY: is the ability to move muscles and joints through a full normal range of motion
DEXTERITY: encompasses aspects such as precision, 'touch' or 'feel', timing, rhythm in relation to
fine motor skills.

1. MOTOR CONTROL

Motor control is a complex process involving the coordinated contraction of muscles due to the
transmission of impulses sent from motor cortex to its motor unity.

2
PES NOTES A’LEVEL
 1.1.MOTOR CONTROL EXERCISES
 Jogging
 Running
 Toe stand
 Wall push
 Hand stand and walk
 Jumping
 Warm up and stretching exercises

1.2.MUSCULAR DEVELOPMENT EXERCISES

1.2.1. Bending exercises
 Side bend
 Forward bend
 Back bend
 Trunk stretch
 Thigh muscle stretch
 Upper limb stretch

1.2.2. Burden shifting exercises

 Moving on hands
 Stand on head with spotters
 Stand on hands

1.2.3. Sitting exercises

 Partner rowing
 Sitting stretch
 Body twist
 Leg extension

1.2.4. Standing exercises

 Trunk twist
 Flying angle
 Pushing exercises

1.2.5. Moving exercises

 Tread mill
 Leaping

3
PES NOTES A’LEVEL
  Bear walk
 Crab walk

1.3. BODY CONTROL

Body control is the ability to coordinate movement with precision.

1.3.1. BALANCE

Balance is the ability to retain the centre of mass above the base of support when stationary.

1.3.2. BALANCE EXERCISES

 One foot balance
 Forward one foot balance
 Backward one foot balance
 Side balance
 Sit in air balance
 Sit on the floor balance
 Balance in squatting position
 Balance on tip toes
 Facial supports balance

UNIT 2: GYMNASTIC

Gymnastics is a competitive sports that acquiring the different skills like: balance, strength,
agility, coordination, flexibility and endurance.

3.1.TYPES OF GYMNASTICS
Artistic
Rhythmic
Trampoline
Power tumbling
Aerobic
Acrobatic

ARTISTIC GYMNASTICS

The artistic gymnastics is categorized in 2 different kings.

4
PES NOTES A’LEVEL
  Men gymnastics
 Women gymnastics

MEN GYMNASTICS

Is a kind of gymnastics where the gymnast performs the 6 different exercises, such as: floor exercises,
parallel bar, horizontal bar, pommel horse, vault and still ring.

WOMEN GYMNASTICS

Is a kind of gymnastics where the gymnast performs the 4 different exercises, such as: floor exercises,
uneven bar, vault and balance beam

Examples of floor exercises

o Forward roll o Backward

roll o Extended forward roll
o Hand stand o Hand stand
forward roll…

GYMNASTIC APPARATUSES

• Ball power tumbling

• Ribbon rings
• Rope vault
• Hoop music
• clubs
• mat
• bars (horizontal, parallel and uneven)
• balance beam
• pommel horse
• trampoline

TRAMPOLINE GYMNASTICS

Trampoline is a piece of equipment consisting of a strong fabric sheet connected by springs to a

frame, used as a springboard and landing area in doing acrobatic or gymnastic exercises.

Trampoline gymnastics is a recreational activity, acrobatic training tool as well as a competitive

Olympic sport in which athletes perform acrobatics while bouncing on a trampoline.

5
PES NOTES A’LEVEL
POWER TUMBLING

Power tumbling is a gymnastics discipline in which participants perform a series of acrobatic skills
down a 25 meters long sprung track.

In power tumbling, the piece of equipment known as the floor is a long, narrow, slightly elevated
tumbling surface. It is often referred to as the 'rod floor' because it is made from a series of fiberglass
rods. The rods flex and provide additional bounce that an ordinary floor does not. The rods are
covered in padding, and the padding is covered in a flooring material suitable for tumbling.

RHYTHMIC GYMNASTICS

Rhythmic gymnastics is a women-only event in which gymnasts perform on a floor with a rope,
hoop, ball, clubs or ribbon accompanied by music, in individual or group events.

Rhythmic gymnastics is a sport in which gymnasts perform on a floor with an apparatus: hoop, ball,
clubs, ribbon or rope. The sport combines elements of gymnastics, dance and calisthenics;
gymnasts must be strong, flexible, agile, dexterous and coordinated.

6
PES NOTES A’LEVEL
For rhythmic gymnastics the events include: rope, hoop, ball, clubs and ribbon. The gymnasts
compete in four of the five events each year, designated by the FIG. For this quad, medals are
awarded in individual all-around and group.

Figure 1: GYMNASTS IN PERFORMANCE

ACROBATIC GYMNASTICS

Is a competitive gymnastic discipline where partnerships of gymnasts work together and perform
figures consisting of acrobatic moves, dance and tumbling, set to music.

7
PES NOTES A’LEVEL
AEROBIC GYMNASTICS

Aerobic gymnastics or sport aerobics is a competitive sport originating from traditional aerobics in
which complex, high-intensity movement patterns and elements of varying difficulty are performed
to music.

8
PES NOTES A’LEVEL
ACROBATIC VS GYMNASTICS

 Gymnasts are trained to be highly competitive, disciplined, and meticulous athletes, where
every fall, wobble, or off-step is a deduction to their overall score and can be the difference
between winning and losing, while acrobatic dance is an art form specifically for dancers.
Acrobatic has softer, more lyrical looking lines, with the emphasis being on lengthening
“through” the tricks and holding pretty balances with interesting variations.

 Gymnastics is a sport but acrobatic dance is an art form.

 Gymnasts train on a spring-floor, with actual springs built into the mats while dancers
perform acrobatic tricks on a hard stage, and must train the body to be able to withstand the
impact of the hard floor

 gymnastics, several tricks are performed in a “hollow-body” position (think: laying down on
the back in a “banana” position with the arms lengthened overhead and slightly upward, and
the legs off of the ground also lengthening outward and upward off of the ground, with the
chin tucked, and pulling in through the core) but acrobatic is performed in an “open-body”
position (think of a handstand, where the dancer is lengthening out of the shoulders, the back
in an arced, but not arched, position, looking in front of the finger tips with an open neck, and
lengthening “over the top” with the toes).

Gymnast's Score: Score for each gymnast is determined by adding together the score for the
routine's content (Difficulty Score) and execution (Execution Score). Each routine was given a
start value, and the actual score was the total of credit given for the routine minus deductions for
execution.

9
PES NOTES A’LEVEL
UNIT 3: ATHLETICS

Athletics is a group of sporting activities which includes track and field, road running, cross country
running and walk race

4.1. CATEGORIES OF ATHLETICS COMPETITIONS

 races (running)

 jumps

 throws

I. RACES ( track events)

1. SPRINT

These can vary in distance but they’ll always be on a track. The runner starts crouched at the start line

with the soles of their feet resting on what are known as ‘blocks’. These provide traction so that

runners can begin once the starter’s pistol goes.

Sprinting can take place on either indoor or outdoor tracks and the distances are normally 60,
100, 200, and 400 meters. The commonly one performed in competition are 100m, 200m, 400m

2. MIDDLE DISTANCE
These are longer than sprints and combine both speed and endurance. This makes them difficult races
and runners will need to plan tactically in order to finish well. These athletics races usually involve
distances of 800, 1,500, and 3,000 meters.

3. LONG DISTANCE

These races are the most difficult and most intense because, as their name suggests, they cover
long distances. These races include the 5,000 meters, 10,000 meters, cross-country, half-marathon
21.0975km and full marathon 42.195km

10
PES NOTES A’LEVEL
CROSS COUNTRY
Courses for international competitions consist of a loop between 1750 and 2000 meters. Athletes
complete three to six loops, depending on the race. Senior men and women compete on a 10
kilometers course. Junior men compete on an 8-kilometre course and junior women compete on a
6kilometre course.

4. HURDLES

These are also known as jump races and, as the name implies, runners need to jump over hurdles that
are placed a certain distance apart from one another. These races can be 60, 100, 110, or 400 meters
long, although there are also 3,000-meter races with obstacles, fences, and pit jumps.

5. RELAY RACES

In these types of events, teams are made up of four athletes who pass a baton between them. In order
for a runner to start, they have to receive the baton from the previous runner. The distances are 4×100
and 4x 400 meters, in which each athlete runs once.

4×100m: means that there are four athletes each one runs 100m and exchanging the baton 4×400m:

here each athlete runs 400m

II. JUMPS (field events)

1. LONG JUMP
The aim of this event is to jump the furthest distance possible after a run-up. The jumper wears
studded shoes and runs along a 50-meter track until the jump line. The jump line is between one and

11
PES NOTES A’LEVEL
three meters from a wet sandpit which is about 2.75m wide and 7-9m long. Generally we use 2m wide
to 8m long.

LONG JUMP FACILITY 7-9m

40-50m 1-3m
2.75-3m landing area
Run way 1.22m

Take off board

Take off line

2. TRIPLE JUMP

The triple jump is a full test of athletic ability and has been part of the games since the very first in
Athens 1896. However, women had to wait until Atlanta 1996 to participate.

To perform the triple jump, you need to carry out three different steps. First, you must jump off one
leg, then skip using the same leg, and then finally jump off the other leg. As in the long jump, the

12
PES NOTES A’LEVEL
athlete will land in a sandpit and the measurement will be taken as the distance between the take-off
board and the closest footprint. This means that an athlete has to be very careful not to fall backward
on landing

FACILITY

40-50m 11-13m

13
Other measures are same as long jump
PES NOTES A’LEVEL
3. HIGH JUMP:
This is one of the other types of jumping sports because this time the athletes are trying to jump
higher rather than further. The aim is to jump over a bar which is held between two posts four meters
apart. The jumper takes a short run-up to gain momentum and can take three attempts to try and clear
the bar.
If the athlete clears the bar without knocking the bar down, they can ask for the bar to be raised three,
four, five, or six centimeters for their next attempt. Their score will be the highest they can jump
without knocking the bar down

FACILITY

4
4m

3m

5m

4. POLE VAULT

The pole vault also involves trying to jump over a bar, but this time, the athlete uses a flexible pole as
support. The pole is made of fiberglass and carbon and measures between 3.96m and 5m long.

14
PES NOTES A’LEVEL
III. THROWS

1. Javelin

The javelin event uses a long, thin spear that has a minimum length of 2.2m-2.3m with weight of
600g for female throwers and 2.6m-2.7m with weight of 800g for male throwers. The thrower takes a
running start toward a check line, leaning back with the javelin behind them. At the check line, the
thrower quickly propels the javelin forward as far as possible. The athlete's foot may not cross the
check line, and the javelin must land within the established boundaries of the throwing field.

JAVELIN THROWING AREA

15
PES NOTES A’LEVEL
 Athlete in throwing action
2. Discus

The discus is a round object made of wood or metal that weighs 1kg for female athletes and 2kg for
male athletes. The thrower grips the discus in the palm of his hand and stands in a throwing circle.
The athlete holds the discus with is palm facing downwards and spins in the circle to build
momentum, then releases the discus forward onto the throwing field. Athletes may not place a foot
outside the throwing circle and all throws must land within the boundary lines drawn on the field.

FACILITY

16
PES NOTES A’LEVEL
Shot Put

The shot put event requires the athlete to throw a metal ball as far as possible. Male athletes throw a
shot that weight 4kg-7.26kg with diameter of 110-130mm, and female athletes throw a shot that
weighs 4kg with diameter of 95-110mm for senior and 2kg with diameter of 47.5-55m for junior. The
athlete places the shot against her neck and turns facing away from the field, then slides backwards
towards the footboard and turns and pushes the shot forward. Shot putters get three attempts to throw,
with the farthest throw counting as the official score. Athletes who touch the top of the footboard or
step over it lose the score for that throw.

FACILITIES

17
PES NOTES A’LEVEL
 18
PES NOTES A’LEVEL
Hammer Throw

The hammer throw requires athletes to throw a ball attached to a wire and handle as far as they can.
The ball weighs 2kg-4kg for women and 4kg-7.26kg for men. The athlete stands still and rotates the
ball behind their body to build momentum, then releases it in an upward arc. Each athlete has three
attempts to throw the hammer and the farthest distance is the official score.

TYPES OF ATHLETICS COMPETITION

 Track and field

 Road running

 Cross country running

 Walk race

4.1.1. Track and field events

However, some athletes would take part in combined track and field events, also known as the
decathlon, heptathlon and pentathlon. They would earn points in each event which adds up to a total
score.

Here’s a summary of these combined events,

Men’s Decathlon

Track Events: 100m - 400m - 1500m - 110m Hurdles

Field Event: Long Jump - High Jump - Pole Vault - Shot Put - Discus Throw - Javelin Throw

Women’s Heptathlon

Track Events: 200m - 800m - 100m Hurdles

Field Events: Long Jump - High Jump - Shot Put - Javelin Throw

Men’s Heptathlon

Track Events: 60m - 1000m - 60m Hurdles

Field Events: Long Jump - High Jump - Pole Vault - Shot Put

19
PES NOTES A’LEVEL
 Women’s Pentathlon

Track Events: 800m - 60m Hurdles

Field Events: Long Jump - High Jump - Shot Put

UNIT 4: FOOTBALL

4.1. The basic techniques

Introduction

The basic techniques of football are the skills a player should have in order to play the football match
well and get the team victory.

The football basic techniques are:

• Controlling the ball

• Passing the ball
• Shooting
• Dribbling

4.1.1. CONTROLLING THE BALL

To control the ball is to master it. Properly controlling the ball means that a move will be successful.
The control movements to focus on are: directed control and gathering the ball while moving – these
introduce speed into the play.

4.1.1.1. Juggling

If repeated regularly, juggling develops the skills of dexterity, coordination and balance in young
footballers. These skills favor the more rapid acquisition of other techniques.

4.1.1.2. TYPES OF BALL CONTROL

a. head control
b. chest control
c. thigh control
d. foot control (aerial, inside, front and outside)
e. Running with the ball: This is how an individual moves in free space with the ball. When a
player is running well with the ball, he/she is in control of it at all times: this requires good

20
PES NOTES A’LEVEL
 balance and excellent stability. Running with the ball while keeping the head up allows a
continuous flow of information to be received and allows movement to be adapted to play.
f. Dribbling: This is how an individual moves with the ball when faced by opponents/obstacles.
Dribbling allows the player in possession of the ball to eliminate one or more opponents by:

• making a maneuver and taking individual risks;

• setting up a team move;
• gaining time to allow support from team-mates;  Deceiving an opponent (the concept of the
feint).


4.1.2. PASSING THE BALL

This is the action of giving the ball to a team-mate, It is an essential part of team play as the core of
the game, passing allows a team to:

• keep possession of the ball;

• set up attacks;
• change the direction of play;
• counter-attack;
• Provide a decisive or final pass.

4.1.2.1. Types of pass

i. Head pass ii.

Chest pass
iii. Foot pass (front, inside and outside of the foot)

Crosses are a type of short or long pass, usually leading to a shot. They serve as the last pass.

4.1.3. Shooting

This is an action with the objective of dispatching the ball into the opponent’s goal. It is the logical
conclusion, the culmination of an attack. It is what football is all about. Shooting requires technical
qualities (striking the ball well, accuracy), physical qualities (power, coordination, balance) and
mental qualities (determination, audacity, self-confidence)

4.1.3.1. types of shooting

a. volley
b. inside the foot
c. outside of the curve
d. inside of the curve

21
PES NOTES A’LEVEL
 4.2. SPECIAL TECHNIQUES

• Heading
• Volleys
• Offensive techniques
• Defensive techniques
• Feints
• Goalkeeping techniques

4.2.1. Headers

Headers can be associated with mastery of the ball (juggling and control) and passing/shooting the
ball. Heading is an essential skill for defending and marking.

4.2.2. Volleys

This involves directly striking an aerial ball, without any prior control:
 before it touches the ground (volley);
 Just as it touches the ground (half-volley).
4.3. LAWS OF THE GAME

LAW 1: FIELD OF PLAY

Football match is played in rectangular natural or artificial and smooth surface of grass or truck.

Components of field of play

 play ground
 goal (goal post and cross bar)
 corner flag and
 corner flag post

MEASURES OF PLAY GROUND

1. Touch line 90m-120m for international competitions 100m-110m

2. Goal line 45m-90m for international competitions 64m-75m
3. Goal area 5.50m
4. Penalty 16.50m
5. Corner arc radius 1m

22
PES NOTES A’LEVEL
LAW 2: BALL

Qualities and measurements

All balls must be:

23
PES NOTES A’LEVEL
• spherical

• made of suitable material

• of a circumference of between 68 cm (27 ins) and 70 cm (28 ins)

• between 410 g (14 oz) and 450 g (16 oz) in weight at the start of the match

• of a pressure equal to 0.6–1.1 atmosphere (600 –1,100 g/cm2) at sea level (8.5lbs/sq in–15.6 lbs/sq
in)

LAW 3: NUMBER PLAYERS

In football each team should have 18 players on team list where 11 players among them start in the
play ground and other 7 are substitute

In official competitions each team allowed to use only 3 substitutes on 7 have but in friendly matches
teams are allowed to use more than three in agreement they made and notifying (inform) the referees
before starts of the match

LAW 4: PLAYERS’ EQUIPMENT

Each player must comply the following equipments:

 Jersey (shorts and shirt with sleeves)

 shoes
 shinguards
 socks

All other materials can endanger other players or player her/himself is prohibited.

LOW 7: THE DURATION OF THE MATCH

The all match has two halves, each half has 45min

Half time interval is 15min

In other matches teams should agreed the time will play.

24
PES NOTES A’LEVEL
LAW 8: START AND RESTART OF THE GAME

• Kickoff: starts the match, second half, extra time and restarts the match at every moment a
goal is scored.
• Dropped ball: is awarded when referee stopped match without any infringement or foul
committed
• Direct free kick or indirect free kick
• Goal kick: awarded when an attacking team shot a ball out through a goal line
• Corner kick: awarded when a ball goes out of play through a goal line touched by a defender
• Penalty kick: awarded when there is a foul occurred in penalty area of defending team done
by defender.

LAW 9: THE BALL IN AND OUT OF PLAY

1. Ball out of play

The ball is out of play when:

• it has wholly passed over the goal line or touchline on the ground or in the air
• play has been stopped by the referee
• it touches match official, remains on the field of play and:
 a team starts a promising attack or
 the ball goes directly into the goal or
 the team in possession of the ball changes

In all these cases, play is restarted with a dropped ball.

2. Ball in play

The ball is in play at all other times when it touches a match official and when it rebounds off a
goalpost, crossbar or corner flag post and remains on the field of play.

UNIT 5: VOLLEY BALL

5.1. BASIC SKILLS OF VOLLEYBALL

Volleyball Fundamentals Are Key Like most sports, volleyball requires every player to get good at
some basic skills before they can truly excel at the sport. Here are the six basic skills you absolutely
need to master to be a competent volleyball player - then on your way to being an expert.

25
PES NOTES A’LEVEL
The basic skills of volley ball are:

1. Pass
2. Set
3. Block
4. Dig
5. Serve
6. Reception

1. Passing

Passing is simply getting the ball to someone else on your team after it’s been served or hit over the
net by the opposing team. It’s commonly thought of as the most important skill in all of volleyball,
because your team can’t return the ball without a solid volleyball pass. Forearm volleyball passes are
often used to direct the ball in a controlled manner to a teammate, but overhead passing is another
option.

2. Setting

The setter has the most important position on the team, and is often the team leader for this reason.
It’s their job to make it easy for a teammate to get the ball over the volleyball net, preferably with a
spike that the other team can’t return. The setting motion gets the ball hanging in the air, ready to be
spiked by another teammate with force.

3. Blocking

Blocking is another important skill, although it’s probably the most expendable of the fundamentals.

Still, it adds a great dimension to the game, keeping the other team on their toes, so to speak. By
timing it right, you can jump up and deflect or block the opponent’s attack before it even crosses
the volleyball net, which can take them by surprise and give your team an easy point.

4. Digging

26
PES NOTES A’LEVEL
Digging is a defensive maneuver in volleyball that can save your team from an offensive spike or
attack. Your job is to keep the ball from hitting the floor, and you do that by diving and passing the
ball in a fluid motion. Unlike a typical pass, you’ll probably be trying to recover the ball from a steep
downward trajectory. This is another great skill to have, but isn’t as important as passing, setting, or
spiking.

5. Serving

Our final fundamental skill is serving. How can you be a great volleyball player without knowing
how to serve? There are a variety of ways to serve, but you’ll most often see the underhand or
overhand serves.

- For an underhand serve, if you’re right-handed, hold the ball in your left hand while the right hand
makes a fist with the thumb on top. Make contact with the underside of the ball to send it over the
net.

- For an overhand serve (which is more advanced and common among skilled players) you’ll be
tossing the ball up while you pull back the dominant arm and swing. Don’t follow through after your
hand contacts the ball, which should feel almost like you’re punching the ball across the volleyball
net.

5.2. RULES OF THE GAME

RULE 1: PLAY GROUND

DIMENSIONS

The playing court is a rectangle measuring 18 x 9 m, surrounded by a free zone which is a

minimum of 3 m wide on all sides.

The free playing space is the space above the playing area which is free from any obstructions.
The free playing space shall measure a minimum of 7 m in height from the playing surface.

PLAYING SURFACE

The surface must be flat, horizontal and uniform. It must not present any danger of injury to the
players. It is forbidden to play on rough or slippery surfaces.

HEIGHT OF THE NET

27
PES NOTES A’LEVEL
 Placed vertically over the centre line there is a net whose top is set at the height of 2.43 m for men
and 2.24 m for women.

The net is 1 m wide and 9.50 to 10 m long (with 25 to 50 cm on each side of the side bands),
made of 10 cm square black mesh

SIDE BANDS

Two white bands are fastened vertically to the net and placed directly above each side line. They
are 5 cm wide and 1 m long and are considered as part of the net.

An antenna is a flexible rod, 1.80 m long and 10 mm in diameter, made of fiberglass or similar
material.

An antenna is fastened at the outer edge of each side band. The antennae are placed on opposite
sides of the net.

The top 80 cm of each antenna extends above the net and is marked with 10 cm stripes of
contrasting color, preferably red and white.

The posts supporting the net are placed at a distance of 0.50-1.00 m outside the side lines. They
are 2.55 m high and preferably adjustable

28
PES NOTES A’LEVEL
 RULE 2: TEAM

TEAM COMPOSITION

For the match, a team may consist of up to 12 players, plus

– Coaching Staff: one coach, a maximum of two assistant coaches,

– Medical Staff: one team therapist and one medical doctor.

Only those listed on the score sheet may normally enter the Competition/ Control Area and take
part in the official warm up and in the match

For FIVB, World and Official competitions for seniors: Up to 14 players may be recorded on the
score sheet and play in a match.

One of the players, other than the Libero, is the team captain, who shall be indicated on the score
sheet

LOCATION OF THE TEAM

The players not in play should either sit on their team bench or be in their warm-up area. The
coach and other team members sit on the bench, but may temporarily leave it.

The benches for the teams are located beside the scorer's table, outside the free zone.

Only the team composition members are permitted to sit on the bench during the match and to
participate in the official warm-up session.

Players not in play may warm-up without balls as follows:

During play: in the warm-up areas;

During time-outs and technical time-outs: in the free zone behind their court.

During set intervals, players may warm-up using balls within their own free zone. During the
extended interval between sets 2 and 3 (if used), players may use their own court as well.

EQUIPMENT

A player's equipment consists of a jersey, shorts, socks (the uniform) and sport shoes.

29
PES NOTES A’LEVEL
The color and the design for the jerseys, shorts and socks must be uniform for the team (except for
the Libero). The uniforms must be clean.

The shoes must be light and pliable with rubber or composite soles without heels.

Players' jerseys must be numbered from 1 to 20.

In FIVB, World and Official Competitions for seniors, where larger playing squads are used,
numbers may be extended.

The number must be placed on the jersey at the centre of the front and of the back. The color and
brightness of the numbers must contrast with the color and brightness of the jerseys.

The number must be a minimum of 15 cm in height on the chest, and a minimum of 20 cm in height
on the back. The stripe forming the numbers shall be a minimum of 2 cm in width.

TEAM LEADERS

Both the team captain and the coach are responsible for the conduct and discipline of their team
members. 20 The Liberos cannot be either team or game captain.

CAPTAIN

PRIOR TO THE MATCH, the team captain signs the score sheet and represents his/her team in the
toss.

LAW 3: TO SCORE A POINT, TO WIN A SET AND THE MATCH

TO SCORE A POINT

Point A team scores a point:

By successfully landing the ball on the opponent’s court;

When the opponent team commits a fault;

When the opponent team receives a penalty.

Fault A team commits a fault by making a playing action contrary to the rules (or by violating them
in some other way).

The referees judge the faults and determine the consequences according to the rules: If

two or more faults are committed successively, only the first one is counted;

30
PES NOTES A’LEVEL
TO WIN A SET

A set (except the deciding 5th set) is won by the team which first scores 25 points with a minimum
lead of two points. In the case of a 24-24 tie, play is continued until a two-point lead is achieved
(2624; 27-25; etc.)

TO WIN THE MATCH

The match is won by the team that wins three sets.

In the case of a 2-2 tie, the deciding 5th set is played to 15 points with a minimum lead of 2 points.

TEAM STARTING LINE-UP

There must always be six players per team in play.

The team's starting line-up indicates the rotational order of the players on the court. This order must
be maintained throughout the set.

Before the start of each set, the coach has to present the starting line-up of his/her team on a line-up
sheet or via the electronic device, if used. The sheet is submitted, duly filled in and signed, to the 2nd
referee or the scorer – or electronically sent directly to the e-scorer.

The players who are not in the starting line-up of a set are the substitutes for that set (except the
Liberos).

Once the line-up sheet has been delivered to the 2nd referee or scorer, no change in the line-up may
be authorized without a regular substitution.

RULE 4: PLAYING ACTIONS

STATES OF PLAY

4.1. BALL IN PLAY

The ball is in play from the moment of the hit of the service authorized by the 1st referee.

4.2.BALL OUT OF PLAY

The ball is out of play at the moment of the fault which is whistled by one of the referees; in the
absence of a fault, at the moment of the whistle.

4.3. BALL”IN”

31
PES NOTES A’LEVEL
The ball is “in” if at any moment of its contact with the floor, some part of the ball touches the court,
including the boundary lines.

4.4. BALL “OUT”

The ball is “out” when:

4.4.1 All parts of the ball which contact the floor are completely outside the
boundary lines;

4.4.2 It touches an object outside the court the ceiling or a person out of play;

4.4.3 It touches the antennae, ropes, posts or the net itself outside the side
bands;

4.4.4 It crosses the vertical plane of the net either partially or totally outside the
crossing space, except in the case of Rule 10.1.2;

4.4.5 It crosses completely the lower space under the net.

UNIT 6: BASKETBALL

6.1 BASIC TECHNIQUES OF BASKETBALL

1. Dribbling - is important to penetrate to the hoop, move the ball across the court, get away from the
defense, and find a good passing lane. There are different types of dribbles:

• change-of-pace,
• crossover dribble,
• behind the back,
• pull back dribble,
• low dribble,
• basic dribble,
• between the legs dribble

32
PES NOTES A’LEVEL
2. Passing - A good offensive attack requires good passing from players. This helps find an open
man, to find a good shooter or to get away from a defender. There are several types of passes you
need to learn:

• Overhead Pass
• Chest Pass
• Bounce Pass

3. Shooting - The object of the game is to win by scoring the most points. Therefore, improving the
team's shooting is important to win a game. There are several ways to score in the game:

• Jump Shot
• Dunk
• Free throw
• Layup
• Three-Point Shot

4. Rebounding - is essential to gain or regain possession after the shot. Usually, the team who has
the most number of rebounds after the game has more shot attempts and chances to score.

5. Offense - is the only chance that the team has a shot at the basket and scoring. Playing a good
offense requires coordination among players and individual skill to execute well plays.

6. Defense - To be able to get a chance to score and gain possession, the team should play good
defense and try to stop their opponent from scoring. As said, "A good defense is a good offense."

7. Moves - There are different kinds of basketball moves that are important in executing both a good
offense and a good defense. Moves are helpful in finding an open man, make a good shot or create an
amazing play

6.2. LAWS OF THE GAME

RULE ONE – THE GAME

Art. 1 Definition
1.1. Basketball game
Basketball is played by 2 teams of 5 players each. The aim of each team is to score in the opponents'
basket and to prevent the other team from scoring.
The game is controlled by the officials, table officials and a commissioner, if present.
1.2. Basket: opponents'/own
The basket that is attacked by a team is the opponents' basket and the basket which is defended by a
team is their own basket.
1.3. Winner of a game

33
PES NOTES A’LEVEL
The team that has scored the greater number of points at the end of playing time shall be the winner.

RULE TWO – COURT AND EQUIPMENT

Art. 2 Court

2.1. Playing court

The playing court shall have a flat, hard surface free from obstructions (Diagram 1) with dimensions
of 28 m in length by 15 m in width measured from the inner edge of the boundary line.

2.2. Backcourt

A team's backcourt consists of its team's own basket, the inbounds part of the backboard and that part
of the playing court limited by the end line behind their own basket, the sidelines and the centre line.

2.3. Frontcourt

A team's frontcourt consists of the opponents' basket, the inbounds part of the backboard and that part
of the playing court limited by the end line behind the opponents' basket, the sidelines and the inner
edge of the centre line nearest to the opponents' basket.

2.4. Lines

All lines shall be drawn in white color, 5 cm in width and clearly visible.
The restricted areas shall be the rectangular areas marked on the playing court limited by the end
lines, the extended free-throw lines and the lines which originate at the end lines, their outer edges
being 2.45 m from the mid-point of the end lines and terminating at the outer edge of the extended
free-throw lines. These lines, excluding the end lines, are part of the restricted area. The inside of the
restricted areas must be painted in one color.
Free-throw rebound places along the restricted areas, reserved for players during free throws, shall be
marked as in Diagram 2.

2.4.4. 3-point field goal area

The team's 3-point field goal area (Diagram 1 and Diagram 3) shall be the entire floor area of the
playing court, except for the area near the opponents' basket, limited by and including:
• The 2 parallel lines extending from and perpendicular to the end line, with the outer edge 0.90 m
from the inner edge of the sidelines.
• An arc of radius 6.75 m measured from the point on the floor beneath the exact centre of the
opponents' basket to the outer edge of the arc. The distance of the point on the floor from the inner
edge of the mid-point of the end line is 1.575 m. The arc is joined to the parallel lines.

34
PES NOTES A’LEVEL
The 3-point line is not part of the 3-point field goal area

RULE THREE - TEAMS

Art. 4 Teams

4.1. Definition

4.1.1. A team member is eligible to play when he has been authorized to play for a team according to
the regulations, including regulations governing age limits, of the organizing body of the competition.

4.1.2. A team member is entitled to play when his name has been entered on the score-sheet before
the start of the game and as long as he has neither been disqualified nor committed 5 fouls.

4.1.3. During playing time, a team member is:

• A player when he is on the playing court and is entitled to play.

• A substitute when he is not on the playing court but he is entitled to play.
• An excluded player when he has committed 5 fouls and is no longer entitled to play.

4.1.4. During an interval of play, all team members entitled to play are considered as players.

4.2.Rule

4.2.1. Each team shall consist of:

• No more than 12 team members entitled to play, including a captain.

• A coach and, if a team wishes, an assistant coach.
• A maximum of 5 team followers who may sit on the team bench and have special responsibilities,
e.g. manager, doctor, physiotherapist, statistician, interpreter, etc.

4.2.2. During playing time 5 players from each team shall be on the playing court and
may be substituted.

4.2.3. A substitute becomes a player and a player becomes a substitute when:

• The official beckons the substitute to enter the playing court.

• During a time-out or an interval of play, a substitute requests the substitution to the scorer.

35
PES NOTES A’LEVEL
 4.3.Uniforms

4.3.1. The uniform of the team members shall consist of:

• Shirts of the same dominant color front and back.

All players must tuck their shirts into their playing shorts. 'All-in-ones' are permitted.
• Shorts of the same dominant color front and back, but not necessarily of the same color as the shirts.
The shorts must end above the knee.
• Socks of the same dominant color for all players of the team.

4.3.2. Each team member shall wear a shirt numbered on the front and back with plain numbers, of a
solid color contrasting with the color of the shirt. The numbers shall be clearly visible and:
• Those on the back shall be at least 20 cm high.

RULE FOUR – PLAYING REGULATIONS

Art. 8 Playing time, tied score and overtime

8.1 The game shall consist of 4 quarters of 10 minutes each.

8.2 There shall be an interval of play of 20 minutes before the game is scheduled to begin.

8.3 There shall be the intervals of play of 2 minutes between the first and second quarter (first half),
between the third and fourth quarter (second half) and before each overtime.

8.4 There shall be a half-time interval of play of 15 minutes.

8.5 An interval of play begins:

• 20 minutes before the game is scheduled to begin.

• When the game clock signal sounds for the end of the quarter or overtimes.

8.6 An interval of play ends:

• At the beginning of the first quarter when the ball leaves the hand(s) of the crew chief on the toss
for the jump ball.

• At the beginning of all other quarters and overtimes when the ball is at the disposal of the player
taking the throw-in.

36
PES NOTES A’LEVEL
8.7 If the score is tied at the end of the fourth quarter, the game shall continue with as many
overtimes of 5 minutes duration each as necessary to break the tie.

If the aggregated score of both games for a 2-games home and away total points series competition
system is tied at the end of the second game, this game shall continue with as many overtimes of 5
minutes duration each as necessary to break the tie.

8.8 If a foul is committed when or just before the game clock signal sounds for the end of the
quarter or overtime, any eventual free throw(s) shall be administered after the end of the quarter or
overtime.

If overtime (s) is required as a result of this free throw(s) then all fouls that are committed after the
end of the quarter or overtime shall be considered to have occurred during an interval of play and the
free throws shall be administered before the beginning of the following overtime.

UNIT 7: HANDBALL

THE BASIC HANDBALL SKILLS

 Shoot
 Pass
 Dribbling
 Throwing
 Catching
 Running
 Screening

Shooting - The object of the game is to win by scoring the most points. Therefore, improving the
team's shooting is important to win a game.

Passing - A good offensive attack requires good passing from players. This helps find an open man,
to find a good shooter or to get away from a defender. There are several types of passes you need to
learn:

• Overhead Pass
• Chest Pass
• Bounce Pass

37
PES NOTES A’LEVEL
Dribbling

It is important to know how to dribble when entering a game of handball. If you are a ball carrier, you
must dribble in order to move up the court. Focus on dribbling with the same size ball that you will
use during a game, or a smaller ball to develop better coordination.

Throwing

Throwing the ball is vitally important to the game of handball. You will be throwing the ball to either
shoot or pass to a teammate. Practice throwing with both hands using both overhand and underhand
motions. Being able to pass or shoot with either hand is a great skill to have, and will make you a
more well-rounded player on offense.

Catching

Catching is most often used when passing the ball or when playing goalie. It is important to work on
hand-eye coordination because if you drop the ball, you give your opponents a chance to get
possession. While playing in goal, catching the ball is critical to saving goals for your team.

Running

While you are not running the whole time during a handball game, it is still an important skill. On
offense, being able to get by defenders and make your way towards the net is easier when you are
fast. On the other side of the game, defensive players need to be able to move quickly in order to
intercept passes and block shots headed for the net. There are tons of drills that you can do to increase
your speed, endurance, and acceleration.

RULES OF THE GAME

RULE 1: PLAYING COURT

The playing court is a 40 meters long and 20 meters wide rectangle, consisting of two goal area and a
playing area. The longer boundary lines are called side lines, and the shorter ones are called goal lines
(between the goalposts) or outer goal lines (on either side of the goal). There should be a safety zone
surrounding the playing court, with a width of at least 1 meter along the side lines and 2 meters
behind the goal lines.

A goal is placed in the centre of each outer goal line. The goals must be firmly attached to the floor or
to the walls behind them. They have an interior height of 2 meters and a width of 3 meters. The
goalposts are joined by a horizontal crossbar.

38
PES NOTES A’LEVEL
The rear side of the goalposts shall be in line with the rear edge of the goal line. The goalposts and
the crossbar must have an 8cm square cross section. On the three sides which are visible from the
court they must be painted in bands of two contrasting colors, which also contrast clearly with the
background.

All lines on the court are fully part of the area that they enclose. The goal lines shall be 8cm wide
between the goalposts, whereas all other lines shall be 5cm wide.

Lines between two adjacent areas may be replaced with a difference in colors between the adjacent
areas of the floor.

In front of each goal there is a goal area, the goal area is defined by the goal-area line (6-metre line).

The free throw line (9-metre line) is a broken line, drawn 3 meters outside the goal-area line. Both
the segments of the line and the spaces between them measure 15cm.

The 7-metre line is a 1 meter long line, directly in front of the goal. It is parallel to the goal line and
7 meters away from it (measured from the rear edge of the goal line to the front edge of the 7-metre
line.

The goalkeeper’s restraining line (the 4-metre line) is a 15cm long line, directly in front of the
goal. It is parallel to the goal line and 4 meters away from it (measured from the rear edge of the goal
line to the front edge of the 4-metre line).

The centre line connects the midpoints of the two side lines

The substitution line (a segment of the side line) for each team extends from the centre line to a
point at a distance of 4.5 meters from the centre line. This end point of the substitution line is
enhanced by a line which is parallel to the centre line, extending 15cm inside the sideline and 15cm
outside the sideline.

RULE 2: PLAYING TIME, FINAL SIGNAL AND TIME-OUT

PLAYING TIME

The normal playing time for all teams with players of age 16 and above is 2 halves of 30 minutes.
The half-time break is normally 10 minutes.

The normal playing time for youth teams is 2 x 25 minutes in age group 12-16 and 2 x 20 minutes in
age group 8-12. In both cases the half-time break is normally 10 minutes.

OVERTIME

39
PES NOTES A’LEVEL
Overtime is played, following a 5-minute break, if a game is tied at the end of the regular playing
time and a winner has to be determined. The overtime period consists of 2 halves of 5 minutes, with
a 1-minute half-time break.

If the game is again tied after a first overtime period, a second period is played after a 5- minute
break. This overtime period also has 2 halves of 5 minutes, with a 1-minute halftime break.

If the game is still tied, the winner will be determined in accordance with the rules for the particular
competition. In the case that the decision is to use 7-metre throwing as tiebreaker to decide a winner,
the procedures indicated below shall be followed.

RULE 3: BALL

The ball is made of leather or a synthetic material. It must be spherical. The surface must not be shiny
or slippery.

The ball sizes, i.e. the circumference and weight, to be used by different categories of teams are as
follows:

- 58-60cm and 425-475g (IHF Size 3) for Men and for Male Youth (over age 16);

- 54-56cm and 325-375g (IHF Size 2) for Women, Female Youth (over age 14), and Male Youth (age
12 to 16);

- 50-52cm and 290-330g (IHF Size 1) for Female Youth (age 8 to 14) and Male Youth (age 8 to 12)

RULE 4: The Team, Substitutions, Equipment.

The Team
4:1 A team consists of up to 14 players.
No more than 7 players may be present on the court at the same time. The remaining players are
substitutes.
At all times during the game, the team must have one of the players on the court identified as a
goalkeeper. A player who is identified as a goalkeeper may become a court player at any time. A
team must have at least 5 players on the court at the start of the game.

The game may continue even if a team is reduced to less than 5 players on the court. It is for the
referees to judge whether and when the game should be permanently suspended.

4:2 A team is allowed to use a maximum of 4 team officials during the game.

A team official is generally not allowed to enter the court during the game. A violation of this rule is
to be penalized as unsportsmanlike.

40
PES NOTES A’LEVEL
Player Substitutions

4:4 Substitutes may enter the court, at any time and repeatedly without notifying the
timekeeper/scorekeeper, as long as the players they are replacing have already left the court

The players involved in the substitution shall always leave and enter the court over their own team’s
substitution line. These requirements also apply to the substitution of goalkeepers.

The substitution rules also apply during a time-out (except during a team time-out).

Equipment

4:7 All the court players on a team must wear identical uniforms. The combinations of colors and
design for the two teams must be clearly distinguishable from each other. All players used in the
goalkeeper position on a team must wear the same color, a color that distinguishes them from the
court players of both teams and the goalkeeper(s) of the opposing team.

The players must wear visible numbers that are at least 20 cm high in the back of the shirt and at least
10cm in the front. The numbers used shall be from 1 to 99. A player who is switching between the
court player and goalkeeper positions must wear the same number in both positions. The color of the
numbers must contrast clearly with the colors and design of the shirt.
Rule 4
4:9 The players must wear sports shoes.

It is not permitted to wear objects that could be dangerous to the players.

This includes, for instance, head protection, face masks, bracelets, watches, rings, visible piercing,
necklaces or chains, earrings, glasses without restraining bands or with solid frames, or any other
objects which could be dangerous
Players who do not meet this requirement will not be allowed to take part until they have corrected
the problem.

RULE 9: SCORING

A goal is scored when the entire ball has completely crossed the goal line (see diagram 4), provided
that no violation of the rules has been committed by the thrower, a teammate or a team official before
or during the throw. The goal line referee confirms with two short whistle signals and hand signal no.
12 that a goal has been scored.

A goal shall be awarded if there is a violation of the rules by a defender but the ball still goes into the
goal.

41
PES NOTES A’LEVEL
A goal cannot be awarded if a referee, timekeeper or delegate has interrupted the game before the ball
has completely crossed the goal line.

A goal shall be awarded to the opponents if a player plays the ball into his own goal, except in the
situation where a goalkeeper is executing a goalkeeper throw.

RULE 10: THE THROW OFF

At the start of the game, the throw-off is taken by the team that wins the coin toss and elects to start
with the ball in its possession

After a goal has been scored play is resumed with a throw-off taken by the team that conceded the
goal

The throw-off is taken in any direction from the centre of the court (with a tolerance sideways of
about 1.5 meters). It is preceded by a whistle signal, following which it must be taken within 3
seconds. The player taking the throw-off must take up a position with at least one foot on the centre
line, and the other foot on or behind the line, and remain in this position until the ball has left his
hand.

For the throw-off at the start of each half (incl. any period of overtime), all players must be in their
own half of the court.

RULE 11: THE THROW-IN

A throw-in is awarded when the ball has completely crossed the side line, or when a court player of
the defending team was the last one to touch the ball before it crossed his team’s outer goal line.

It is also awarded when the ball has touched the ceiling or a fixture above the court.

The throw-in is taken without whistle signal from the referees by the opponents of the team whose
player last touched the ball before it crossed the line or touched the ceiling or fixture.

The throw-in is taken from the spot where the ball crossed the side line or, if it crossed the outer goal
line, from the intersection of the side line and the outer goal line on that side

The thrower must stand with a foot on the side line and remain in a correct position until the ball has
left his hand

While the throw-in is being taken, the opponents may not be closer than 3 meters to the thrower

RULE 12: THE GOALKEEPER THROW

A goalkeeper throw is awarded when:

42
PES NOTES A’LEVEL
 (I) a player of the opposing team has entered the goal area in violation of Rule 6
(II) The goalkeeper has controlled the ball in the goal area or the ball is stationary on
the floor in the goal area.

(III) A player of the opposing team has touched the ball when it is rolling on the floor
in the goal area.
(IV) When the ball has crossed the outer goal line, after having been touched last by the
goalkeeper or a player of the opposing team.

The goalkeeper throw is taken by the goalkeeper without whistle signal from the referee.

RULE 13: THE FREE THROW

Free-Throw Decision:

In principle, the referees interrupt the game and have it restarted with a free throw for the opponents
when:

a) The team in possession of the ball commits a violation of rules that must lead to a loss of
possession

b) The opponents commit a violation of rules that causes the team in possession of the ball to los it.

The referees should allow continuity in the game by refraining from interrupting the game
prematurely with a free-throw decision.

RULE 14: THE 7-METRE THROW

7-Metre Decision

7-metre throw is awarded when:

a) A clear chance of scoring is illegally destroyed anywhere on the court by a player or a team official
of the opposing team;

b) There is an unwarranted whistle signal at the time of a clear chance of scoring;

c) A clear chance of scoring is destroyed through the interference of someone not participating in the
game, for instance a spectator entering the court or stopping the players through a whistle signal

7-METRE EXECUTION

The 7-metre throw is to be taken as a shot on goal, within 3 seconds after a whistle signal from the
referee.

43
PES NOTES A’LEVEL
The player who is taking the 7-metre throw must take up a position behind the 7-metre line, not
further away than 1 meter behind the line. After the whistle signal from the referee, the thrower must
not touch or cross the 7-metre line before the ball has left his hand.

The ball must not be played again by the thrower or a teammate following the execution of a 7-metre
throw, until it has touched an opponent or the goal.

When a 7-metre throw is being executed, the teammates of the thrower must position themselves
outside the free throw line, and remain there until the ball has left the thrower’s hand

44
PES NOTES A’LEVEL