Acknowledgement

I would like to express my sincere gratitude

to Ashok Sahu Sir, our Physical Education
teacher, for his invaluable guidance,
encouragement, and support throughout
the completion of this project. His insights
and expertise have greatly enriched my
understanding of the subject.
I am also thankful to my school and the
faculty members for providing me with the
resources and a conducive environment to
carry out this project successfully. Lastly, I
extend my appreciation to my family and
friends for their constant motivation and
assistance.
Thank you!

Introduction
Volleyball is a fast-paced, dynamic team sport
played both recreationally and competitively
worldwide. It involves two teams of six players
each, separated by a net, working to score
points by grounding the ball on the opposing
team’s court or forcing errors. Players utilize
skills like serving, passing, setting, spiking,
blocking, and digging to keep the ball in play
and outmaneuver their opponents.

Invented in 1895 by William G. Morgan,

volleyball has evolved into a globally
recognized sport, featuring variations such as
indoor volleyball, beach volleyball, and sitting
volleyball for athletes with disabilities. It
emphasizes teamwork, strategy, and
athleticism, making it a thrilling and engaging
activity for players and spectators alike
History
Volleyball was invented in 1895 by William G. Morgan, a
physical education instructor in Holyoke, Massachusetts,
USA. Originally called "Mintonette," it was designed as a
less physically demanding alternative to basketball,
suitable for older members of the YMCA. The game
combined elements of tennis, basketball, handball, and
baseball, with a net borrowed from tennis and an
emphasis on teamwork.
The first official game of volleyball was played in 1896 at
Springfield College, where the sport's name was changed
from "Mintonette" to "Volleyball" because the objective
was to volley the ball back and forth over the net.
In the early 20th century, volleyball gained popularity
across the United States and internationally, thanks to the
YMCA's efforts. By 1916, offensive techniques like spiking
and setting were introduced, and official rules were
established. The Fédération Internationale de Volleyball
(FIVB) was formed in 1947 as the sport's global governing
body.
Volleyball made its Olympic debut at the 1964 Tokyo
Games, becoming a staple of international competition.
Beach volleyball, a popular variation of the game, was
later included in the Olympics in 1996. Today, volleyball is
a global sport played by millions, celebrated for its
inclusivity, adaptability, and thrilling pace.

Rules
Here are the basic rules of volleyball:
1. Teams and Players
Each team consists of 6 players on the court: three
in the front row (attackers/blockers) and three in the
back row (defensive players).

Teams can have substitutes and a designated

libero, a defensive specialist who cannot attack or
serve.

2. Objective of the Game

The goal is to score points by grounding the ball on
the opposing team’s court or forcing the opponent to
commit an error.

3. Scoring System
Matches are played in a best-of-five sets format.
A team wins a set by scoring 25 points (with at least
a 2-point lead). The fifth set, if needed, is played to
15 points.

4. Starting Play (Serving)

A serve starts the game. The server must stand
behind the baseline and hit the ball over the net into
the opponent’s court.
The serve can be overhand or underhand, but it
must cross the net without touching it or going out of
bounds.

5. Rotation
Teams rotate clockwise whenever they win the
serve from the opponent. This ensures all players
participate in every position on the court.

6. Ball Contact Rules

A team is allowed three hits (excluding a block) to
return the ball to the opponent.
Players cannot hit the ball consecutively (except
during a block and the first contact after).

7. Boundaries
The ball must land inside the court boundaries or on
the boundary line to be considered in play.
If the ball touches the net during a rally but lands in
play, it remains live.

8. Net Play
Players cannot touch the net during play, and
crossing under the net into the opponent's court is
not allowed.
Blocking or attacking the ball over the net is
permitted but must not interfere with the opponent’s
play.

9. Fouls and Violations

Common fouls include:
Double contact: A player contacts the ball twice in a
row.
Four hits: A team exceeds three touches before
returning the ball.
Foot fault: The server steps on or over the baseline
during the serve.

10. Winning a Match

The team that wins three sets first wins the match.
These rules ensure a fair, exciting game while
promoting teamwork, strategy, and athleticism.

Skills
Volleyball requires a combination of physical skills and
techniques to excel. Here are the fundamental skills
essential for the sport:

1. Serving
Purpose: Initiates play by sending the ball into the
opponent’s court.

Types:
Underhand Serve: A simple serve for beginners.

Overhand Serve: More advanced and powerful.

Jump Serve: A high-speed serve with added momentum.

2. Passing (Bump)
Purpose: Receives the opponent's serve or spike and
directs the ball to a teammate, usually the setter.

Technique:
Use forearms to hit the ball.
Keep arms straight, knees bent, and position shoulders
toward the target.
3. Setting
Purpose: Prepares the ball for an attacker (spiker).
Technique:
Use fingertips to push the ball upward.
Hands form a triangle shape; contact is soft but precise.
Aim for accuracy and height.

4. Spiking (Hitting)
Purpose: Attack the ball aggressively to score points by
grounding it in the opponent's court.
Technique:

Approach the ball with a jump.

Swing the arm forcefully while keeping the wrist firm for a
powerful strike.
Aim for open spots in the opponent’s defense.

5. Blocking
Purpose: Prevent the opponent’s spike from crossing the
net.
Technique:
Jump near the net with arms extended upward.
Time the block to meet the ball at its highest point.

6. Digging
Purpose: Defend against a powerful spike or attack by
preventing the ball from hitting the ground.
Technique:
Stay low and ready to dive if needed.
Use forearms or a pancake technique (flat hand on the
floor) to lift the ball.
7. Movement (Footwork)
Purpose: Allows players to reach the ball quickly and stay
balanced.
Key Points:
Use small, quick steps to maintain control.
Stay in a low, athletic stance for agility.

8. Communication
Purpose: Ensures coordination and avoids confusion
during play.
Technique:
Call out “Mine!” to claim the ball.
Use signals and verbal cues to strategize.

These skills, when mastered and combined with

teamwork, form the foundation for successful volleyball
play.

Dimensions
Here are the official dimensions and specifications
for a volleyball court and net:
1. Volleyball Court Dimensions

Court Size: 18 meters (59 feet) long and 9 meters

(29.5 feet) wide.

Center Line: Divides the court into two equal halves

of 9 meters by 9 meters.

Attack Line: Drawn 3 meters (9 feet, 10 inches) from

the center line on each side, marking the front and
back zones.

Service Zone: The area behind the end line,

extending 9 meters wide. Players must serve from
within this zone.

2. Net Dimensions

Height for Men: 2.43 meters (7 feet, 11 5/8 inches).

Height for Women: 2.24 meters (7 feet, 4 1/8
inches).

Net Width: 1 meter (3 feet).

Net Length: 9.5 to 10 meters (31 to 33 feet),

extending beyond the court with antennae marking
the boundary.

3. Ball Specifications

Circumference: 65-67 cm (25.5-26.5 inches).

Weight: 260-280 grams (9-10 ounces).

Pressure: 0.30 to 0.325 kg/cm² (4.26 to 4.61 psi).

4. Boundary Lines

Width of Lines: 5 cm (2 inches), usually white for

visibility.
Lines are considered part of the court; if the ball
lands on a line, it’s in play.

These dimensions and specifications are

standardized by the Fédération Internationale de
Volleyball (FIVB) and are followed in official matches
worldwide.

Terminologies
Here are some common volleyball terminologies
every player or fan should know:
1. General Terms

Ace: A serve that lands in the opponent’s court

without being touched or is unreturnable.

Side-Out: When the serving team loses the serve,

and the opposing team earns the right to serve.

Rally: The continuous play from the serve until the

ball is dead.

Kill: A successful attack that results in an immediate

point.

Set: A sequence of plays ending when one team

scores 25 points (15 in the deciding set), winning by
at least 2 points.

2. Positions

Setter: The player who sets up the ball for the

attackers.
Libero: A defensive specialist who cannot attack or
serve and plays in the back row.

Middle Blocker: A front-row player who focuses on

blocking and quick attacks.

Outside Hitter (Left-Side Hitter): An attacker who

plays on the left side of the court.

Opposite Hitter (Right-Side Hitter): A versatile

attacker and blocker positioned opposite the setter.

3. Attacking Terms

Spike: A powerful downward hit to the opponent’s

court.
Tip: A soft, strategic touch over the blocker instead
of a spike.
Cross-Court Shot: An attack directed diagonally
across the court.
Line Shot: An attack that travels parallel to the
sideline.
4. Defensive Terms

Block: A defensive play where players jump at the

net to stop or deflect an opponent’s attack.

Dig: A defensive action to prevent the ball from

touching the ground after an attack.

Pancake: A defensive move where a player uses the

back of their hand on the floor to keep the ball in
play.

5. Serving Terms

Float Serve: A serve with no spin, making it

unpredictable.

Jump Serve: A serve where the player jumps to hit

the ball for added power and height.

Topspin Serve: A serve with forward spin that makes

the ball dip quickly.
6. Game Zones and Lines

Attack Line: The 3-meter line that separates the front

and back zones.

Baseline: The back boundary line of the court.

Service Zone: The area from which the serve must

be made.

7. Faults and Violations

Double Hit: When a player contacts the ball twice in

succession.

Foot Fault: When the server steps on or over the

baseline while serving.

Net Violation: When a player touches the net during

play.
Lift: An illegal hit where the ball is caught or held
instead of being hit.

8. Specialized Terms

Free Ball: A ball that is returned to the opponent

without an aggressive attack.

Overpass: A ball unintentionally sent over the net,

often easy for the opponent to attack.

Stuff Block: A block that directly sends the ball back

to the attacker’s side for a point.

Tool: An attack that intentionally hits off the blocker’s

hands and goes out of bounds for a point.
Physical Fitness Test by Sports
Authority of India (SAI)
Physical fitness is the foundation of athletic performance
and overall health. The Sports Authority of India (SAI) is a
leading organization that promotes sports development
and assesses athletes' fitness levels. The SAI Physical
Fitness Test is a standardized assessment used to
evaluate different components of fitness, helping athletes
identify their strengths and areas of improvement. This
project explores the structure, objectives, and significance
of these fitness tests.

Objectives of the SAI Physical Fitness Test

1. To measure physical fitness levels of individuals and athletes.

2. To assess key fitness components like strength, speed,

flexibility, and endurance.

3. To identify areas of improvement and guide training programs.

4. To ensure athletes meet the fitness standards required for

competitive performance.
Components of the Fitness Test
The SAI fitness test evaluates the following physical
components through specific tests:

1. Speed
Test: 50-meter sprint.
Purpose: To measure the ability to cover a short distance
quickly.
Procedure: The participant runs 50 meters as fast as
possible. Time is recorded using stopwatch.

2. Endurance
Test: 600-meter or 1,000-meter run.
Purpose: To assess cardiovascular fitness and stamina.
Procedure: The participant runs the specified distance at a
steady pace. Time is recorded.

3. Strength
Test: Standing broad jump.
Purpose: To measure lower body strength and explosive
power.
Procedure: The participant jumps forward from a standing
position, and the distance is measured from the take-off
line to the nearest point of landing.
4. Flexibility
Test: Sit-and-reach test.
Purpose: To evaluate the flexibility of the hamstrings and
lower back.
Procedure: The participant sits on the floor with legs
extended and reaches forward as far as possible. The
distance is measured.

5. Agility
Test: Shuttle run (4x10 meters).
Purpose: To test quickness and the ability to change
direction.
Procedure: The participant runs back and forth between
two lines 10 meters apart. Time is recorded.

6. Coordination
Test: Medicine ball throw.
Purpose: To measure upper body strength and
coordination.
Procedure: The participant throws a medicine ball as far
as possible while seated.
Procedure of Testing
1. Preparation:

Ensure proper equipment (cones, stopwatches, measuring

tape, etc.).

Warm up before starting the tests to prevent injuries.

2. Execution:

Conduct each test as per its protocol.

Record results accurately.

3. Safety Measures:

Perform tests on a flat, non-slippery surface.

Ensure medical assistance is available in case of

emergencies.

Importance of Physical Fitness Tests

Helps in talent identification and selection in sports.
Tracks progress and evaluates the effectiveness of
training programs.
Ensures athletes meet the physical demands of their
sport.
Promotes overall health and well-being.

Results and Analysis

Results of the tests can be compared to benchmarks
provided by SAI.
Fitness levels can be categorized as Excellent, Good,
Average, or Needs Improvement.
Regular testing helps monitor progress over time.

Challenges in Fitness Testing

1. Equipment Availability: Lack of proper tools can affect
accuracy.

2. Environmental Factors: Weather and surface conditions

can influence performance.

3. Athlete Readiness: Injuries or inadequate preparation

can impact results.

Conclusion
The SAI Physical Fitness Test is an invaluable tool for
evaluating and improving athletic performance. By
assessing key components like speed, strength, and
flexibility, it ensures that athletes are well-prepared for the
physical demands of their sport. This test not only benefits
elite athletes but also fosters a culture of fitness among
the general population.

References

Sports Authority of India Official Website:

https://sportsauthorityofindia.nic.in

Fitness Testing Manuals.

Research Articles on Physical Fitness.

 PHYSICAL
EDUCATION
PROJECT
CLASS XI, ARTS
2024~2025
SUBMITTED BY MANASH SINGH