PE PROJECT

Project 1 (SAI Khelo India fitness test)

1) SAI

The Sports Authority of India (SAI), established in 1984, serves as the apex body for sports
development in India. Functioning under the Ministry of Youth Affairs and Sports, SAI's mission
is to identify and nurture talent, provide elite training facilities, and elevate India's sporting
prowess.

SAI's infrastructure forms the backbone of Indian sports. It manages national sports academies,
regional centers, training centers, and specialized facilities like the Netaji Subhash High Altitude
Training Centre. This network provides aspiring athletes with access to top-notch coaching,
scientific support, and advanced equipment.

A key initiative of SAI is the Khelo India programme, launched in 2017. This ambitious project
aims to revitalize India's sporting culture at the grassroots level. The Khelo India Youth Games,
held annually, offer a national platform for U-17 and U-21 athletes. Additionally, the program
focuses on talent scouting, infrastructure development, promoting indigenous sports, and
encouraging sports participation among women and people with disabilities.

Through its comprehensive approach, SAI, alongside Khelo India, is building a robust
framework for Indian sports. By nurturing talent, providing world-class facilities, and fostering a
holistic sporting environment, SAI aspires to make India a true sporting powerhouse on the
global stage.
TESTS

Age 5 to 8 years (BMI, Flamingo balance test and plate tapping test)

1 )BMI:

Purpose: Body Composition refers primarily to the distribution of muscle and fat in the body. Body size
such as height, lengths and girths are also grouped under this component.

Infrastructure/Equipment Required: Flat and Clean surface, Weighing Machine, Stadiometer/Measuring

Tape pasted on a wall

Procedure:

Measuring Height Accurately:

i) Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that interferes
with the measurement.

ii) Have the participant stand with feet flat, together, and back against the wall. Make sure legs are
straight, arms are at sides, and shoulders are level.

iii) Use a flat headpiece to form a right angle. Lightly mark where the bottom of the headpiece meets the
wall. Then,use a metal tape to measure from the base on the floor to the marked measurement on the
wall to get the height measurement. Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately:

Use a digital scale. Place the scale on firm flooring.Have the participant remove shoes and heavy
clothing, such as sweaters. Have the participant stand with both feet in the center of the scale. Record
the weight to the nearest decimal fraction.

Scoring: The test performed is Body Mass Index (BMI), which is calculated from body.Weight (W) and
height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The higher
the score usually indicating higher levels of body fat.

2) PLATE TAPPING TEST

Purpose: Tests speed and coordination of limb movement

Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle
(30 x 20 cm), stopwatch.

PROCEDURE : If possible, the table height should be adjusted so that the subject is standing comfortably
in front of the discs. The two yellow discs are placed with their centers 60 cm apart on the table. The
rectangle is placed equidistant between both discs. The non-preferred hand is placed on the rectangle.
The subject moves the preferred hand back and forth between the discs over the hand in the middle as
quickly as possible. This action is repeated for 25 full cycles (50 taps).

Scoring: The time taken to complete 25 cycles is recorded

3 ) FLAMINGO BALANCE TEST

Purpose: Ability to balance successfully on a single leg. This single leg balance test assesses the strength
of the leg, pelvic, and trunk muscles as well as Static balance.

Infrastructure/Equipment Required: Non-slippery even surface, Stopwatch, can be done while standing
on beam.

Procedure: Stand on the beam. Keep balance by holding the instructor’s hand (if required to start).
While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close
to the buttocks. Start the watch as the instructor lets go of the participant/subject. Pause the stopwatch
each time the subject loses balance (either by falling off the beam or letting go of the foot being held).
Resume over, again timing until they lose 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.

Scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there are
more than 15 falls in the first 30 seconds, the test is terminated.

AGE GROUP: 9-18+ YEARS | CLASS 4 TO 12

1 )BMI:

Purpose: Body Composition refers primarily to the distribution of muscle and fat in the body. Body size
such as height, lengths and girths are also grouped under this component.

Infrastructure/Equipment Required: Flat and Clean surface, Weighing Machine, Stadiometer/Measuring

Tape pasted on a wall

Procedure:

Measuring Height Accurately:

i) Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that interferes
with the measurement.

ii) Have the participant stand with feet flat, together, and back against the wall. Make sure legs are
straight, arms are at sides, and shoulders are level
iii) Use a flat headpiece to form a right angle. Lightly mark where the bottom of the headpiece meets the
wall. Then,use a metal tape to measure from the base on the floor to the marked measurement on the
wall to get the height measurement. Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately: Use a digital scale. Place the scale on firm flooring.Have the participant
remove shoes and heavy clothing, such as sweaters. Have the participant stand with both feet in the
center of the scale. Record the weight to the nearest decimal fraction.

Scoring: The test performed is Body Mass Index (BMI), which is calculated from body.Weight (W) and
height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The higher
the score usually indicating higher levels of body fat.

2 ) ABDOMINAL (PARTIAL CURL-UP)

Purpose: The curl up test measures abdominal muscular strength and endurance of the abdominals and
hip flexors, important in back support and core stability.Infrastructure/Equipment Required: Flat clean
cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording sheets, Pen

Procedure: The subject lies on a cushioned, flat, clean surface with knees flexed,usually at 90 degrees,
with hands straight on the sides (palms facing downwards) closer to the ground, parallel to the body.
The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired
amount (at least 6 inches above/along the ground towards the parallel strip). The trunk is lowered back
to the floor so that the shoulder blades or upper back touch the floor.

Scoring: Record the maximum number of Curl ups in a certain time period (30 seconds).

3) PUSH UPS (BOYS)/MODIFIED PUSH UPS (GIRLS)

Purpose: Upper body strength endurance, and trunk stability.

Infrastructure/Equipment Required: Flat clean cushioned surface/Gym mat

Procedure: A standard push up begins with the hands and toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the
body. Keeping the back and knees straight, the subject lowers the body to a predetermined point, to
touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the
starting position with the arms extended. This action is repeated, and the test continues until
exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups. For
Girls: push-up technique is with the knees resting on the ground.

Scoring: Record the number of correctly completed pushups.

4) SIT AND REACH

Purpose: Common measure of flexibility, and specifically measures the flexibility of the lower back and
hamstring muscles. This test is important because tightness in this area is implicated in lumbar lordosis,
forward pelvic tilt and lower back pain.Infrastructure/Equipment Required: Sit and Reach box with the
following dimensions: 12” x 12” (sides) 12” x 10” (front and back) 12” x 21” (top).Inscribe the top panel
with centimeter/mm gradations. It is crucial that the vertical plane against which the subject’s feet will
be placed is exactly at the 23 cm mark.Flat clean cushioned surface/Gym Mats

Procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be
removed. The soles of the feet are placed flat against the Sit and Reach box. Both knees should be
locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing
downwards, and hands on top of each other, the subject reaches forward along the measuring line as
far as possible. Ensure that the hands remain at the same level, not one reaching further forward than
the other. After some practice reaches, the subject reaches out and holds that position for at one-two
seconds while the distance is recorded. Make sure there are no jerky movements.

Scoring: The score is recorded (difference between initial position and final position), in cm and mm, as
the distance reached by the hand.

5) 600 MTR RUN/WALK

Purpose: Cardiovascular Fitness/Cardiovascular Endurance

Infrastructure/Equipment Required: Stopwatch, whistle, marker cone, lime powder,measuring tape, 200
or 400 mts with 1.22 mt (minimum 1 mt) width preferably on a flat and even playground with a marking
of starting and finish line.

Procedure: Participants are instructed to run 600 mts. at the fastest possible pace.The participants begin
on signal, “ready, start”. As they cross the finish line, the elapsed time should be announced to the
participants. Walking is permitted but the objective is to cover the distance in the shortest possible time.

Scoring: Time taken for completion (Run or Walk) in min and sec.

6) 50 MTR DASH (STANDING START)

Purpose: Determines acceleration and speed

Infrastructure/Equipment Required: Measuring tape or marked track, stopwatch,cone markers, flat and
clear surface of at least 60 metres.

Procedure: A thorough warm up should be given, including some practice starts and accelerations. Start
from a stationary position, with one foot in front of the other.The front foot must be on or behind the
starting line. This starting position should be static (dead start). The tester should provide hints for
maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to
continue running hard through the finish line.

Scoring: Time taken for completion

 Project 2 (Yoga Asana)

Yoga: A Journey from Ancient Union to Modern Wellness

Yoga, a Sanskrit word meaning "to yoke" or "to unite," boasts an origin
as ancient as civilization itself. Though exact dates are elusive,
archaeological evidence suggests practices resembling yoga existed in
the Indus Valley Civilization around 2700 BCE.

The first written mentions of yoga appear in the Rigveda, one of

Hinduism's oldest scriptures, dating back to 1500 BCE. Here, yoga
referred to a disciplined approach to life, including ethical conduct and
mental control. Later texts like the Upanishads (800 BCE - 300 BCE)
delve deeper, describing yoga as a path to spiritual liberation through the
union of individual consciousness with the universal one.

While initially intertwined with Hinduism, yoga practices also found

resonance in Jainism and Buddhism. Over the centuries, various yoga
schools emerged, each with its own emphasis. Hatha yoga, known for its
physical postures (asanas), gained prominence in the medieval period,
while other schools focused on meditation, breathwork (pranayama), and
internal energy (prana).

Today, yoga has transcended its spiritual roots to become a global

phenomenon for physical and mental well-being. Its diverse practices
cater to people of all ages and abilities, offering a pathway to increased
flexibility, strength, stress reduction, and inner peace. From the serenity
of a mountaintop retreat to the convenience of a local studio, yoga
continues to evolve, uniting tradition with modern needs.
Asanas to Prevent Obesity:

1) KATICHAKRASANA

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 and supple.

Technique

1.Keep the legs 2-3 feet apart.

2.Raise both the arms up to shoulder level with palm facing each other and keep them parallel.

3.While exhaling, twist the body towards the left side so that the right palm touches the left shoulder,
come back with inhalation.

4.While exhaling, twist the body towards the right side so that the left palm touches the right shoulder,
come back with inhalation.

5. This is one round: repeat it two more times.

6. Relax in Samasthiti

Benefits

i) Good for relieving constipation

ii) Strengthens and improves the flexibility of the spine and waist

iii) Good for arm and leg muscles

iv)Opens up the neck and shoulders and strengthens the abdominal muscles and lower back

v) Beneficial for those with sedentary or deskbound jobs

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.
PAVANMUKTASANA

The name comes from the Sanskrit word pawan meaning wind and mukta meaning

“free”. Thus, Pawanmuktasana is also known as the wind removing asana.

Technique

1.Lie on back, stretching your legs straight.

2.Now bend your right knee and hold it with your hands, pressing it towards your abdomen. Breathe
out, while lifting up your head and try to touch your knee with your chin.

3.Breathe in and stretch your legs straight.

4.After that press your abdomen with your left leg.

5.Then press your abdomen with both legs, placing your chin between your knees.From this position,
swing your body back and forth 5 to 10 times, then swing your body left to right and vice versa 5 to 10
times.

Benefits

i)Stretches the neck and back.

ii)The abdominal muscles are stretched and the internal organs are compressed which increases the
blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.

iii) The pressure on the abdomen releases any trapped gases in the large intestine.

iv) Digestive system is improved.

v) Relieves constipation.

vi) Strengthens the lower back muscles and loosens the spinal vertebrae.

vii) It is beneficial for women too. Massages the pelvic muscles and reproductive organs and is beneficial
for menstrual disorders.

viii)Reduces fats in the abdominal area, thighs and buttocks.

Contraindications

1.Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.

2.Anyone suffering from hernia or piles should avoid this asana.

3.Pregnant women should not practice this asana.

Asanas to Prevent Diabetes Mellitus

1) BHUJANGASANA

In Sanskrit the word Bhujanga means Cobra. Since the final position of this asana

resembles the ‘Hooded Snake’ therefore it is called Bhujangasana.

Techniques

1. Take prone lying position, legs together, toes together, pointing outwards, hands by the side of the
body, fingers together, palm facing upward and forehead resting on the ground.

2. Fold hands at the elbows, place palms on the ground near each side of the shoulders, thumb should
be under the armpit.

3.Bring chin forward and place it on the ground. Gaze in front.

4. Raise chin and turn head backward as much as possible. Raise the thorax turning the spine backwards
up to the navel. Do not raise navel.

5. Maintain the posture for some time. Then slowly bring your body back on the ground, starting from
the upper part of the navel, thorax shoulder, the chin, and lastly place your forehead on the ground.

6.Now, relax your hands and place them on either side of your thighs.

Benefits

i)Strengthens and increases the flexibility of the spine and vertebral column.

ii)Opens the chest, shoulders, heart and ribcage.

iii)Tones and strengthens the entire spinal extensor group of back muscles.

iv) Stimulates the endocrine system and digestive organs.

v) Good for kyphosis

Contraindications

1.Women during pregnancy should avoid this asana.

2.Avoid the asana if suffering from Spondylitis.

3.People with spinal injuries and/or weak back muscles should avoid this asana.
SHALBHASANA

The name Shalabhasana comes from the Sanskrit shalabh which means grasshopper or locust.

Techniques

1.Take prone lying position, legs together, toes backward, sole towards the sky.Hands by the side, palms
upward, fingers together, forehead touching the ground.

2.Folding both hands at the elbow, bring them under the shoulder like Bhujangasana, fingers together
pointing forward.

3.Now slowly bring both the legs upwards, without bending them at knees, and maintain the position.

4.Then bring the legs down slowly.

5.Come back to the original position bringing hands back to their place.

Benefits

1.It helps to reduce the abdominal fat and tones the abdomen.

2.It strengthens back and neck muscles.

3.It helps in repairing your entire spinal cord and replenishes it.

4.It helps in rectifying urinary disorders.

5.It strengthens the uterus and reproductive system.

6.It helps in correcting the menstrual problems.

7. It helps to decrease constipation.

Contraindications:

1.Those who are suffering with acute back pain or slip disc should avoid this asana.

2.Those with severe sciatica should avoid this asana as it tightens the entire body from the hip to the
feet.

3.Those who have major problems with menstruation or with a prolapsed uterus should avoid this
asana.

4.Women in their pregnancy should avoid this asana.

5.Those who have blood pressure problems should avoid this asana as it may lead to suffocation.
Asanas to Prevent Bronchial Asthma

1) Urdhvahastottansana

The name for this asana comes from the Sanskrit urdhva, meaning upward, and hasta, meaning hands.
Urdhvahastasana is called upward salute or upward hands pose in English.

Technique:

1) Stand upright in the overhead-stretch pose with fingers interlocked.

2) Breathing in, stretch the hands high, but keep the feet flat on the floor.

3) Breathing out, slowly bend to the left/right. Pause for few seconds at the limit of the bend;

4) Strengthen up slowly, breathing in.

5) Slowly bend to the opposite side (left/right), breath out, hold for few seconds;

6) Straighten up slowly, inhaling.

Benefits:

1.Back pain: It gives appropriate stretch to the muscles, especially the finer muscles of the back. The
regular practice of this yogasana is helpful in overcoming back pain.

2. Spinal health: It is beneficial for spinal health. After focusing on the alignment of the body and spine,
it helps to improve the curvature of the spine.

3. Weight loss: It is known as yoga for waist slim, yoga to remove fat from hips due to adequate stretch
in this region.

4.Asthma control: It provides stretch to the chest region, thus, helps to increase the intake capacity of
the lungs. All these ensure the betterment of lung health and gives relief from asthma too.

5.Constipation relief: It ensures proper movement to the alimentary canal, especially the stomach,
intestine, and large intestines, which result in relieving constipation.

6.Nerve health: Practicing the yoga asana on regular basis will facilitate stretching from toes to fingers. If
it is maintained with breathing, it can show its impact upon the efficiency of nerves.

Contraindications

1) Pregnancy: The asana should be avoided during pregnancy.

2)Varicose vein: A person suffering from varicose veins should takpractisee the help of a yoga expert.

3) Headache: Don’t perform during headache.

UTTANMANDUKASANA

When in Mandukasaana, hold the head in the elbows. This is Uttanaamandukasana which resembles an
upright frog.

Technique

1.Sit in Vajrasana

2.Spread out both the knees but toes should remain together.

3.Fold your right hand backward from above the right shoulder and place the palm below the left
shoulder.

4.Now folding the left hand similarly place the palm on the right shoulder. One elbow should be on the
other.

5.While coming back to the original position slowly remove left hand. Bring knees together as in first
position.

Benefits

Uttanmandukasana is helful in:-

1.Diaphragmatic movements.

2.Improving posture

3.Removes back pain and pain in lumbar region.

6.Increses elasticity of thigh joint and shoulder.

Contraindications

1) Individuals suffering from arthritis, hernia, chronic and severe back problems, elbow pain, shoulder
pain, spinal deformities should not perform this asana.
Asanas to Prevent Hypertension

1) UTTANPADASAN

The asana gets its name from the Sanskrit terms Uttana meaning raise-upward, and pada meaning feet
or legs. Uttanpadasana is one of the most important asanas in yoga with lots of health benefits. It is also
known as The Raised Leg Pose as the legs

are raised upwards in supine position.

Technique

1.Take supine position with legs together, hands together by the side of the body.Palm resting on the
ground.

2.Raise both the legs together slowly upto 30 degree angle.

3.Another few seconds, raise further upto 45 degree angle.

4.After few second, raise upto 60 degree angle and maintain it there for few seconds.

5.While returning, stop at 45 degree or 30 degree angle.

6. Finally, bring both the legs on the ground.

Benefits

1.This asana is very beneficial for those suffereing from diabetes, constipation,indigestion and nervous
weakness.

2.It balances the naval cetre “ Nabhimanipurachakra”

3.It builds up the abdominal muscles.

4.Helps to improve breathing and lung capacity.

Contraindications

1)Avoid this posture in case there is any injury in the neck, back, pelvis, or leg muscles.

2)Pregnant women should not perform this asana.

3)People suffering from severe spondylitis, cardiac disease or abnormal blood pressure must refrain
from uttanapadasana.

4)If an individual has undergone hernia-repair surgery, wait at least two weeks before practicing this
asana.

5)If you have a migraine, then do not practice it.

2) ARDHA –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.

Technique

1.Take supine position, hands straight by the side of thighs and palm resting on the ground.

2.Slowly raise your legs together without bending them at the knees and pressing your hands till you
stop at an angle of 30°.

3.After few seconds, raise your legs further towards your head up to an angle of 60° and hold position.

4.Now slowly bring your legs up to an angle of 90° and maintain position for 15-30 seconds.

Benefits

1.Improves digestion and appetite.

2.Improves blood circulation.

3.Strengthens the thigh and calf muscles.

4.Helps to reduce abdomen fat and lose weight

5.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 practiced by women who are pregnant, as the pressure is immense at the lower abdomen
causing tightening around the pelvic area.

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.
 Project 3 (Any 1 IOA cetified sport)

The IOA stands for the Indian Olympic Association. It's the governing body responsible for:

 Selecting athletes to represent India at major sporting events like the Olympics, Asian
Games, and Commonwealth Games.
 Managing Indian teams at these international competitions.
 Overseeing the Indian contingent under the name "Team India."
 The IOA's diverse portfolio reflects its commitment to fostering a well-rounded sporting culture
in India.

The IOA website lists a wide range of sports it deals with, including popular ones like:

 Athletics
 Badminton
 Basketball
 Boxing
 Cricket
 Hockey
 Kabaddi
 Shooting
 Swimming
 Tennis
 Weightlifting
 FOOTBALL

Football's roots stretch back further while the modern version is credited to England, its history
is a global tapestry.

Early versions of the game can be traced back to ancient civilizations. The Greeks and Romans
enjoyed kicking a ball around, and China has documented games involving kicking a leather ball
filled with feathers as early as the 2nd century BC.

Fast forward to medieval Europe, where various kicking games with loose rules were popular.
England, in particular, saw the rise of "mob football," a chaotic mass brawl with a vaguely
spherical object.

In the 19th century, England tamed the chaos. Public schools standardized rules, focusing on
kicking a ball between two goalposts. These rules eventually led to the formation of the Football
Association (FA) in 1863, the first official governing body for the sport.

From there, football spread like wildfire. International matches began in the late 19th century,
and FIFA, the international football federation, was founded in 1904. The first FIFA World Cup,
the sport's pinnacle event, took place in 1930.

Today, football is the world's most popular sport, with billions of fans cheering on their teams.
Its journey from ancient kickabouts to a global phenomenon is a testament to its simplicity,
competitiveness, and ability to unite people across cultures.
 RULES AND REGULATION

Football is governed by a set of rules overseen by the International Football Association Board
(IFAB). Here's a breakdown of some key regulations:

1) The Field: Played on a rectangular field with a goal at each end. Teams of 11 players each
battle for possession of a spherical ball, using primarily their feet (except the goalkeeper within
their penalty area).

2) Objective: Score by kicking the ball into the opposing team's goal. The team with the most
goals at the end wins. A match lasts 90 minutes with a half-time break.

3) Fouls and Free Kicks: Contact deemed unfair is penalized with a free kick awarded to the
opposing team from the spot of the foul. Serious fouls can lead to yellow cards (caution) or red
cards (dismissal).

4) Offside Rule: A player in an attacking position is offside if closer to the opponent's goal line
than both the ball and the second-to-last defender. Being offside when the ball is played forward
is a foul.

5) Restarts: After the ball goes out of play, play restarts with a throw-in (hurling the ball back in
with both hands), goal kick (goalie kicks from the goal area), or corner kick (kicked from the
corner flag when the ball exits over the endline by the defending team).

6) Determining the Winner:The team with the most goals at the end of the match wins.If the
score is tied, extra time or a penalty shootout might be used depending on the competition.
TIME LINE

Ancient World (2nd-3rd Century BC): Early versions of football emerge in China (Cuju) and
across Europe.

• Medieval Europe: Unstructured kicking games gain popularity, with England's chaotic "mob
football" a prime example.

• 1863: England's Football Association (FA) is formed, establishing the first standardized rules
for modern football.

• 1871: The FA Cup, the oldest football competition in the world, is contested for the first time.

• 1885: Professionalism is legalized in England, marking a significant shift in the sport.

• 1904: The Fédération Internationale de Football Association (FIFA) is founded, paving the way
for international competition.

• 1930: The first FIFA World Cup is held in Uruguay, solidifying football's global appeal.

• 1971: The first FIFA Women's World Cup is held, marking a milestone for women's football.

• 1992: The Premier League in England is formed, becoming one of the most commercially
successful football leagues globally.

• 2010: The first FIFA World Cup is hosted in Africa (South Africa).
EQUIPMENTS REQUIRED FOR FOOTBALL

Taking the field for a football match requires specific equipment to ensure safety, performance,
and adherence to the rules. Here's a breakdown of the key items, all crucial for aspiring
footballers:

1) Ball: Naturally, the heart of the game. Footballs come in various sizes and materials
depending on age group and competition level.

2) Boots (Cleats): These provide traction on the field. Studs come in different lengths for
various playing surfaces (grass, artificial turf).

3) Shin Guards: Worn underneath socks, these hard plastic guards protect the shins from impact
during tackles and collisions.

4) Socks: Typically long and reaching above the knee, these offer comfort and support while
keeping shin guards in place.

5) Shorts: Lightweight and breathable athletic shorts are essential for mobility and comfort.

6) Shirt (Jersey): Teams have designated jerseys with numbers for identification. Material
should be breathable and allow for freedom of movement.

7 ) Goalkeeper Gloves: Offer grip and protection for the goalkeeper.

Sunil Chhetri: The Beacon of Indian Football

Sunil Chhetri is more than just a footballer; he's the embodiment of Indian football's resurgence.
His journey, spanning almost two decades, is a testament to dedication, talent, and leadership.

Chhetri's goalscoring prowess is undeniable. He reigns supreme as the all-time top scorer for the
Indian national team and currently sits among the top active international goalscorers, behind
only legends like Lionel Messi and Cristiano Ronaldo. His link-up play and leadership qualities
have transformed him into the captain of both his club, Bengaluru FC, and the national team.

Chhetri's achievements are not limited to statistics. He has been a driving force behind India's
rise in international rankings. Victories in the SAFF Championship and the Nehru Cup showcase
his impact on the national stage. His leadership at Bengaluru FC has seen them reach the AFC
Cup final, a testament to his club-level influence.

Chhetri's legacy extends beyond the pitch. He's a role model for aspiring footballers, inspiring a
generation to dream of representing India on the global stage. His dedication and passion have
ignited a renewed interest in Indian football, making him a true legend of the sport in the
country.