Kolhapur Public School

Record File

Submitted to: Submitted by:

Mr. Kamlesh Sir Sanskar Gade
P.E. Teacher Class XII
 Kolhapur Public School

ACKNOWLEDGMENT

I would like to thank trustee Mrs. Shobha Tawde

ma’am, our principal Mrs. Anjali Melwanki ma’am and
our Physical Education teacher Mr. Kamlesh Maradiya
sir for their constant guidance, motivation, moral
encouragement and sympathetic attitude towards the
success of this project.
I would also like to extend my gratitude towards my
parents and everyone who helped me in completing the
project successfully.

Sanskar Sandeep Gade

XII Science
Kolhapur Public School
 Kolhapur Public School

CERTIFICATE

This is to certify that Master Sanskar Sandeep Gade, of

class XII, has satisfactorily completed the record file. I
have examined the project and hereby accord my
approval of it as a study carried out and presented in the
manner required for its acceptance.

Internal The External

Examiner Principal Examiner
 Index

1] Practical 1:
Fitness Test- SAI Khelo India Fitness Test
2] Practical 2:
Procedure, benefits and contradictions of two asanas for
each given lifestyle disease.
3] Practical 3:
Football
 History of Football
 Laws of the Game
 Measurement of the Pitch
 Equipment
 Technical Abilities and Skills
 Football Positions
 Formations
 Tournaments
 Awards
 Famous Footballers

4] Bibliography
 Practical 1

Fitness
Test – SAI Khelo
India Fitness
Test
Fitness Test- SAI Khelo India Fitness Test

1.1] Age Group 5-8 years (Class 1 to 3):

1.1.1] Body Mass Index (BMI):
 Purpose:
Body mass index is a measure of body fat based on height and
weight that applies to both adults and youth. It measures a
person's relative body weight in relation to their height. The
resulting number is used to categorize an individual's weight
status into different categories, such as underweight, normal
weight, overweight, and obese.
 Equipment Required:
Flat surface, Weighing Machine, Stadiometer/Measuring Tape
pasted on a wall
 Procedure:
1] Measuring Height Accurately
i. Remove the participant’s shoes and anything that interferes
with the measurement.
ii. Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall.
iii. 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.
iv. Make sure the participant is looking straight ahead and that
the line of sight is parallel with the floor.
v. Take the measurement while the participant stands with head,
shoulders, buttocks, and heels touching the flat surface.
vi. Make sure the measurer's eyes are at the same level as the
headpiece.
 vii. 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.
viii. Accurately record the height to the nearest 0.1 centimeter.

2] Measuring Weight Accurately

i. Use a digital scale. Avoid using bathroom scales that are
spring loaded. Place the scale on firm flooring rather than
carpet.
ii. Have the participant remove shoes and heavy clothing, such
as sweaters.
iii. Have the participant stand with both feet in the center of the
scale.
iv. Record the weight to the nearest decimal fraction (for
example, 25.1 kilograms).

 Scoring:
a] After calculating,
Height recorded in cm and mm, to the nearest 0.1 centimeter
Weight recorded in kilogram (kg) and grams (gms), to the
nearest decimal fraction
b] Plug these values into the formula and calculate your BMI.
The formula is as follows:
BMI = (weight in kilograms) / (height in meters) ^2
c] Compare it to the BMI categories mentioned earlier:
Underweight: BMI less than 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obesity: BMI of 30 or greater
1.1.2] Plate Tapping Test
 Purpose:
Tests speed and coordination of limb movement

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

 Procedure:
i] 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.
ii] 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
1.1.3] 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.

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

 Procedure:
i] Stand on the beam. Keep balance by holding the instructor’s
hand. 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.
ii] 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.
iii] 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.
1.2] Age Group 9-18+ years (Class 4 to 12):

1.2.1] Boss Composition

A] Body Mass Index (BMI):
 Purpose:
Body mass index is a measure of body fat based on height and
weight that applies to both adults and youth. It measures a
person's relative body weight in relation to their height. The
resulting number is used to categorize an individual's weight
status into different categories, such as underweight, normal
weight, overweight, and obese.
 Equipment Required:
Flat surface, Weighing Machine, Stadiometer/Measuring Tape
pasted on a wall
 Procedure:
1] Measuring Height Accurately
i. Remove the participant’s shoes and anything that interferes
with the measurement.
ii. Take the height measurement on flooring that is not carpeted
and against a flat surface such as a wall.
iii. 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.
iv. Make sure the participant is looking straight ahead and that
the line of sight is parallel with the floor.
v. Take the measurement while the participant stands with head,
shoulders, buttocks, and heels touching the flat surface.
vi. Make sure the measurer's eyes are at the same level as the
headpiece.
 vii. 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.
viii. Accurately record the height to the nearest 0.1 centimeter.

2] Measuring Weight Accurately

i. Use a digital scale. Avoid using bathroom scales that are
spring loaded. Place the scale on firm flooring rather than
carpet.
ii. Have the participant remove shoes and heavy clothing, such
as sweaters.
iii. Have the participant stand with both feet in the center of the
scale.
iv. Record the weight to the nearest decimal fraction (for
example, 25.1 kilograms).

 Scoring:
a] After calculating,
Height recorded in cm and mm, to the nearest 0.1 centimeter
Weight recorded in kilogram (kg) and grams (gms), to the
nearest decimal fraction
b] Plug these values into the formula and calculate your BMI.
The formula is as follows:
BMI = (weight in kilograms) / (height in meters) ^2
c] Compare it to the BMI categories mentioned earlier:
Underweight: BMI less than 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obesity: BMI of 30 or greater
1.2.2] Strength

A] 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.
 Equipment Required:
Flat clean cushioned surface with two parallel strips (6 inches
apart), Stopwatch, Recording sheets, Pen.
 Procedure:
i. 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.
ii. 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).
iii. 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).
B] Muscular Endurance (Pushups):
B.1] Boys:
 Purpose:
To measure the upper body strength endurance, and trunk
stability.
 Equipment:
Flat and clean cushioned surface/Gym mat
 Procedure:
i. 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 angle to
the body.
ii. 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.
iii. This action is repeated, and test continues until exhaustion,
or until they can do no more in rhythm or have reached the
target number of push-ups.
 Scoring:
Record the number of correctly completed pushups.
B.2] Girls: (Modified Pushups)
 Purpose:
To measure upper body strength endurance, and trunk stability
of girls.
 Equipment:
Flat and clean cushioned surface/Gym mat
 Procedure:
i. A standard push up begins with the hands and toes touching
the floor, the body in a straight line, with the knees resting on
the ground, feet slightly apart, the arms at shoulder width apart,
extended and at a right angle to the body.
ii. Keeping the back 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.
iii. This action is repeated, and test continues until exhaustion,
or until they can do no more in rhythm or have reached the
target number of push-ups.
 Scoring:
Record the number of correctly completed pushups.
1.2.3] Flexibility

A] Sit and Reach Test:

 Purpose:
Common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles. This test is
important as because tightness in this area is implicated in
lumbar lordosis, forward pelvic tilt and lower back pain.
 Equipment:
Sit and Reach box with the following dimensions:12" x 12"
(sides) 12" x 10" (front and back) 12" x21" (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:
i. 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.

ii. With the palms facing downwards, and the hands-on top of
each other, the subject reaches forward along the measuring line
as far as possible.
 iii. 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
least one-two seconds while the distance is recorded.
iv. Make sure there are no jerky movement.
 Scoring:
The score is recorded (difference between initial position and
final position), in cm and mm, as the distance reached by the
hand.
1.2.4] Cardiovascular Endurance

A] 600 Meter Run/Walk

 Purpose:
Cardiovascular Fitness/Cardiovascular Endurance
 Equipment:
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:
i. Participants are instructed to run 600 mts. in the fastest
possible pace.

ii. The participants begin on signal, “ready, start” as they cross

the finish line elapsed time should be announced to the
participants.

iii. 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, sec, mm
1.2.5] Speed

A] 50 meters Dash
 Purpose:
Determines acceleration and speed
 Equipment:
Measuring tape or marked track, stopwatch, cone markers, flat
and clear surface of at least 60 meters.
 Procedure:
i. A thorough warm up should be given, including some practice
starts and accelerations.

ii. 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).

iii. 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
 Practical 2
Techniques,
benefits and
contraindications
of two asanas for
each lifestyle
disease.
2.1 Asanas to prevent Obesity

2.1.1 Halasana:
Hala means plough. This posture is known as Halasana because in its
final position the shape of the body resembles the Indian plough.

 Technique:

1. Take supine position, hands straight by the side of thighs,

palm resting on the ground.
2. Slowly raise your legs together at an angle of 30 degree
without bending at the knees by pressing your hands.
3. After a few seconds raise your legs further up to 60 degrees
angle and maintain the position for a few seconds.
4. Now slowly bring the legs to a 90 degrees angle.
5. Pressing both hands bring the legs slowly towards the head.
6. Continue bending of legs till toes touch the ground and then
stretch your legs backward as far as possible.
7. Now place both the palms on the head making finger lock.
Bring the elbows on the ground.
8. While returning back to original position first release the
finger lock. Stretch the hands straight and place them on the
ground by the side of the body.
9. Lower the waist and raise the legs from the ground Slowly let
the waist rest on the ground and stop bringing the legs at 90-
degree angle.
10. Slowly come back to the original position.
 Breath Awareness:

1. Keep the breath under control and ensure it is not irregular

and erratic.
2. With a deep inhalation raise the legs to 90 degrees and exhale
completely.
3. Remain in this position for a few breaths and allow the flow
of blood to happen.

 Benefits:

1. Due to the disturbance of abdominal muscles if there is a

complaint of Dyspepsia
or constipation, it can be corrected by practice of this asana.
2. The practice of this asana is helpful in certain types of
Diabetes.
3. Maximum benefits of Halasana can be derived when
Bhujangasana is practiced immediately after Halasana.

 Contraindication:

Halasana should not be practiced

1. By the ones suffering from cervical spondylitis or stiffness in
spine.
2. By a person suffering from abdominal injuries or Hernia.
2.1.2 Dhanurasana:
The name Dhanurasana comes from the Sanskrit word ‘Dhanura’
meaning bow. The final position of this asana is like a bow that is why
this asana is called dhanurasana.

 Technique:

1. Take prone position, legs together, and hands straight by the

side of the thighs, chin resting on the ground.
2. Fold the legs at the knee and bring them to the thighs. Knees
must remain together.
3. Bring your hands backward and hold the toes of respective
legs with the thumb and forefinger of the respective hands.
4. Raise your legs up a bit and simultaneously raise your head
and chest.
5. Holding the toes, pull the legs towards your ears and bring the
toes near the ear. Gaze in front.
6. While returning to the original position loosen your hands,
take legs backward, let the thighs touch the ground, leave the
toes and ultimately bring the legs and hand to the first position.

 Breathing Awareness:

Inhale deeply in the starting position. Retain breath inside while

coming into the final position; Breathe slowly and deeply.
Exhale while returning to the starting position.

 Benefits:
 1. It makes the spine and back muscles flexible, removes
nervous weakness.
2. It cures constipation and removes excess fat.
3. It acts as a cure for dyspepsia, rheumatism and
gastrointestinal disorders.
4. It improves digestion and appetite.

 Contraindications:

1. A person suffering from high blood pressure, back pain,

hernia, headache, migraine or abdomen surgery should not
practice dhanurasana.
2. Ladies should not practice this asana during pregnancy
2.2 Asanas to prevent Diabetes Mellitus

2.2.1 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.

 Breathing awareness:

1. Inhale while raising the torso

2. Breathe normally in the final position
3. Exhale while lowering the torso.
 4. Breathing and movement should be synchronized and
smooth.

 Benefits:

1. Strengthens and increases the flexibility of the spine and

vertebral column.
2. Opens the chest, shoulders, heart and ribcage.
3. Tones and strengthens the entire spinal extensor group of
back muscles.
4. Stimulates the endocrine system and digestive organs.
5. 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.
 2.2.2 Supta-Vajrasana:
In Sanskrit, supta means reclined, and Vajra means thunderbolt.
This is mainly useful in improving the digestive system and
boosting our stamina.

 Techniques:

1. Sit in Vajrasana.
2. Slowly place your elbows on the ground near your hips.
3. Slowly straighten your hands and completely lie on your
back.
4. Shoulders should rest on the floor and knees should remain
together.
5. After practicing this position well, making the shape of a
scissor with both hands bring them under the shoulders. Right
hand should be under the left shoulder and left hand should
under the right shoulder and the head should be in the middle.
6. When returning to the original position, first take out the
hands and place them by the side of the body.
7. Now with the help of the elbow sit as in the first position.

 Breathing awareness:

1. Breathe deeply and slowly in the final position.

2. While returning to the starting position, breathe in the reverse
order.
 Benefits:

1. It massages the abdominal organs improving digestive

ailments and constipation.
2. It tones the spinal nerves, makes the back flexible, and
realigns rounded
shoulders.
3. helps to fill the lungs to its maximum capacity and bringing
more oxygen into
the system.
4. It is beneficial for those suffering from asthma, bronchitis and
other lung
ailments.
5. It increases the circulation in the brain.
6. It regulates the functioning of the adrenal glands.
7. It tones the pelvic muscles
8. It helps to improve disorders of both the male and female
reproductive organs.

 Contraindications:

1. Should not practice in case suffering from very high blood

pressure, slipped
disc.
2. Those who suffer from vertigo should avoid the asana.
3. Pregnant women or those undergoing irregularities in
menstruation cycle or
having knee injuries or surgery, should avoid supta vajrasana.
2.3 Asanas to prevent Bronchial Asthma

2.3.1 Vakrasana:
Vakra means twist in Sanskrit. Thus, the Sanskrit name of Vakrasana
means Twisted Pose because the spine is twisted in practicing this
asana. Vakrasana comes under the category of seated asanas. The
lower back, middle back, hips, neck are involved in practicing
Vakrasana.
 Technique:

1. Seated in Dandasana, take a few breaths and expand the spine

upwards. Connect the breath with the movement of the spine
and relax the entire body.
2. Bring the left knee close to your chest and take a few breaths,
then pick up the left foot and place it outside of the right knee.
3. Twist your upper body towards the left while the right elbow
is placed at the outside of the left knee and place the hand on the
floor close to your right knee. Remember the body is twisted to
the same side as the knee is bent and, in this case, because the
left knee is bent, the body is twisted to the left.
4. Take a deep breath and, with the support of the right elbow,
twist the upper body to the left as far as possible and face the
wall behind you.
5. Place the left hand behind you as close as possible to your
lower back. This should help you raise your spine up and also to
balance your body.
6. With every exhalation raise the spine and twist as much as
possible trying to turn your neck and shoulders to bring it
parallel to the wall to your left.
7. Release the asana and take a few breaths and relax in
Dandasana.
 8. Continue the stretch with the same position of the left knee,
but twist your body now to the right by placing both the palms
on to the floor on the right close to your lower back and try to
look behind you as much as possible.
9. Repeat the same now with the right knee and start with
turning to the right and then release. Continue the asana with the
upper body twisted to the Left.

 Breathing Awareness:

1. Inhale as you twist the body

2. Exhale while coming back to the initial position.
3. Repeat on either side.

 Benefits:

1. This asana helps straighten the upper back.

2. It strengthens the neck muscles.
3. This asana tones the internal organs like the digestive system,
intestines, uterus and kidneys.
4. As this asana puts neck muscles to work, it activates thyroid
gland. This ensures a balanced hormone level in the body.

 Contraindications:

1. It may not be a good idea to practice this yoga asana if there

is a back injury.
2. Pregnant women should avoid this yoga asana as it will bring
discomfort to the uterus and hence this asana is not good for
them.
3. Persons suffering from weak neck muscles or upper spine
may get sore neck muscles.
2.3.2 Anulom-Vilom:
This is one of the fundamental types of Pranayama. This practice is
also known as Anuloma-viloma as Viloma means ‘produced in the
reverse order’. This practice gets the name from the fact that the order
of using the nostrils for inhalation and exhalation is reversed every
time.

 Technique:

1. Sit in any comfortable meditation asana. Keep the head and

spine straight. The eyes should be closed.
2. Place right hand in jnana mudra. Close the right nostril with
the right thumb. Inhale through the left nostril for 5 counts.
3. After 5 counts of breath, release the pressure of thumb from
the right nostril and close the left nostril with the ring finger.
4. Exhale through the right nostril for 10 counts, keeping the
respiration rate slow, deep and silent. Then, inhale through the
right nostril for 5 counts.
5. Exhale 5 rounds of practice or for 3 to 5 minutes, making sure
that no sound is produced as the air passes through the nostrils.

 Benefits:

1. Calms and steadies the mind, improves focus and

concentration. Balances left and right hemispheres.
2. Strengthens the immune system.
3. Manages hypertension.
4. Provides sufficient oxygen for the functioning of every cell in
our body.
5. Removes waste products such as carbon dioxide and other
toxic gases from the body, so that they do not remain in the
blood stream.
2.4 Asanas to prevent Hypertension

2.4.1 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.

 Techniques:

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 up to 30-degree angle.
3. Another few seconds, raise further up to 45-degree angle.
4. After few second, raise up to 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 suffering from diabetes,

constipation, indigestion and nervous weakness.
2. It balances the naval center “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.
 2.4.2 Shavasana
Lying supine on the ground like a corpse is Shavasana.
Shavasana wards off fatigue and brings mental repose. This
asana is supposed to be a relaxing asana. It is very useful in
removing fatigue created due to the practice of other asanas.

 Techniques:

1. Lie straight on your back with ease.

2. Keep distance of about one and half feet between the legs.
3. Place hands straight on the ground at the distance of six
inches from your body, palms facing upward, fingers will
remain slightly curled and eyes closed.
4. After maintaining it for some time, return to first position.

 Benefits:

1. This asana is practiced soon after the practice of other asanas,

through this fatigue is removed.
2. This very beneficial in high blood pressure, and cardiac
diseases.
3. It is also beneficial for people suffering from neurosis and
fear complexes.

 Contraindications:

Those who have been forbidden for supine position by doctors

due to some reasons, should not practice it.
2.5 Asanas to prevent Back Pain and
Arthritis

2.5.1 Ardha-Chakrasana
In Sanskrit, Ardha means half, Chakra means wheel and Asana means
a pose. Therefore, Ardha-chakrasana means half-wheel postures. It is
a simpler version of chakrasana.

 Techniques:

1. Stand straight and bring your hands together in a clasped

position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the
hands, as far as possible.
4. Remain in this position for some time according to your
capacity.
5. To release the pose, bring back slowly to the standing position
with hands on your side.
6. There is a variation of Ardha Chakrasana, where the hands are
placed behind the hips and then the back bending is attempted.

 Benefits:

1. Strengthens the back and abdominal muscles.

2. Tones the organs in the abdomen including the digestive,
excretory and reproductive organs.
3. Relief from back problems and postural defects.
4. Opens the chest and strengthens the arms and shoulder
muscles.
 5. Posture prepares beginners for the more difficult full wheel
pose or Chakrasana.

 Contraindications:

1. Ardha Chakrasana should not be done by those suffering from

any neck, hip or spinal injury.
2. Those suffering from high blood pressure should avoid this
pose.
3. Pregnant women should avoid all poses that puts any strain on
the fetus.
 2.5.2 Makarasana
In Sanskrit “Makar” means “Crocodile, and “Asana” means
“posture”. The English name is “Crocodile pose”.

 Technique:

1. Lie down on the floor on your stomach with your hands

folded under the head.
2. Place the right palm over the left palm on the ground and
place the head over the right palm in a relaxed way and close
your eyes.
3. Stretch the legs as far as possible. The toes should point
outwards.
4. Relax the whole body. Breathe normally and slowly. Feel the
whole body touching the ground and the deep relaxation in all
your muscles.
5. Relax in this posture for few minutes.
6. While returning from the posture, slowly bring the feet
together. Unfold the arms and come to the Prone Position.

 Benefits:

1. Deep relaxation to the shoulders and the spine.

2. Reduce Waist pain.
3. Helps in Slipped disc.
4. Asthmatic and patients with lung disorders.
5. Relief for arthritis patients.

 Contraindications:

Practitioners in their second or third trimesters of pregnancy

should avoid practice of makarasana in prone posture.
Practical 3: Game

Football
 Content

 History of Football
 Laws of the Game
 Measurement of the Pitch
 Equipment
 Technical Abilities and Skills
 Football Positions
 Formations
 Tournaments
 Awards
 Famous Footballers
 History

Part 1.1
Early History: The World
The first known examples of a team game involving a ball, which was
made out of a rock, occurred in old Mesoamerican cultures for over
3,000 years ago. It was by the Aztecs called Tchatali. In some ritual
occasions, the ball would symbolize the sun and the captain of the
losing team would be sacrificed to the gods. A unique feature of the
Mesoamerican ball game versions was a bouncing ball made of
rubber.
The first known ball game which also involved kicking took place In
China in the 3rd and 2nd century BC under the name cuju. Cuju was
played with a round ball (stitched leather with fur or feathers inside)
on an area of a square.
Other variety of ball games had been known from Ancient Greece.
The ball was made by shreds of leather filled with hair. Ball games
had, however, a low status and was not included at the Panhellenic
Games. In the Ancient Rome, games with balls were not included in
the entertainment on the big amphitheaters, but occurred in exercises
in the military by the name of Harpastum. It was the Roman culture
that would bring football to the British island.
Part 1.2
Modern History: The World
Football's modern origins began in England more than 100 years ago,
in 1863. Rugby football and association football, once the same thing,
went their separate ways and the Football Association, the first
official governing body for the sport, was established.
Records show that, in 1314, the Lord Mayor of London banned
football in the city due to it causing ‘chaos’. Despite opposition for
the game, football thrived in Britain from the 8th to 19th centuries,
however, a standardised version of the game was still a rarity as
regional versions often gained favour. These different versions of the
game were neatened up to eventually become association football,
Rugby football and Gaelic football, all of which contributed to the
contemporary equivalent of the game we play today.
Even though the official rules of modern football were dictated in
1863 when the Football Association was established, the
specifications of the ball were not standardised for another eight
years. Eight years after it was founded, The Football Association had
established 50 member clubs. That’s when, in 1872, the FA Cup was
born, with the first championship in the works by 1888.

The Fédération Internationale de Football Association (FIFA) was

established in Paris in 1904. Its founding members included Belgium,
France, Denmark, the Netherlands, Spain, Sweden and Switzerland.
By the 1950s, after the Second World War, there were more than 73
FIFA members.
Part 2.1
India
The history of football in India can be traced back to the pre-
independent period when the British people brought the game to the
sub-continent. It was initiated, as a recreation for British troops
stationed in India and spread because of the efforts of Nagendra
Prasad Sarbadhikari. He is popularly known as the ‘Father of Indian
Football’.
In India, the first football game was organized between 'Calcutta Club
of Civilians' and the 'Gentlemen of Barrackpore', in 1854. The first
football club of India, named 'Calcutta FC', was founded in 1872.
In 1888 the Durand Cup was founded by then India's Foreign
Secretary, Mortimer Durand at Shimla, India.
The first Indian Federation, the Indian Football Association, was
founded in 1893 but did not have a single Indian on its board.
 Laws

Football is the greatest sport on earth. It is played on every continent,

in every country and at many different levels. Football must have
Laws which keep the game fair – this is a crucial foundation of the
‘beautiful game’ and a vital feature of the ‘spirit’ of the game.
Football is governed by the Laws of the Game, which are established
and maintained by the International Football Association Board
(IFAB). These laws outline the rules of the game. The17 basic laws of
football are as follows:

Law 1: The Field of Play

Football can be played either on grass or artificial turf, but the surface
must be green in colour. The field must be rectangular in shape, and
distinctly marked by two short goal lines and two long-touch lines.
The field is divided into halves, separated by the halfway line, which
runs from the midpoints of each touchline. At the midpoint of the
halfway line is a marked centre point surrounded by a lined centre
circle with the radius of 10 yards. Opposing players are not allowed to
enter the circle during the possessing team’s kick-off. The length of
the touch line must be greater than the length of the goal line.
Regulation lengths are:
 Touchline: Minimum 90 meters (100 yds); Maximum 120
meters (130 yds)
 Width (goal line): Minimum 45 meters (50yds); Maximum 90
meters (100yds)
 At each end of the field is an eight-yard-wide goal centred along
the goal line.
 6 yards from each goal post along the goal line and 6 yards out
into the field is the goal box.
  Extending 18 yards from each goal post along the line and 18
yards out into the field is the penalty box.
 In each of the four corners of the field is a five-foot high corner
flag.

Law 2: The Ball

A football ball must be spherical in shape and made of leather or
another comparable medium. Its circumference must be in the range
of 27 to 28 inches.
Law 3: The Number of Players
Matches are generally played by two teams of 11 to a side. The
goalkeeper is included in the 11-player total. If a team cannot field at
least seven players at match time the game is a forfeit. Substitutions
may only enter at the halfway line, upon the referee’s approval.
Law 4: The Player’s Equipment
All players are required to wear a jersey, shots, shine guards, socks
and cleats. The socks must cover the shin guards entirely.
Law 5: The Referee
The referee enforces the Laws of the Game and controls the match.
Their decisions are final.
Law 6: The Assistant Referees
The assistant referees are primarily responsible for assisting the
referee in performing his duties-this includes signalling with a flag
when the ball goes out of play, where the player is fouled or when a
player is in an offside position.
Law 7: The Duration of Match
A football match is comprised of two 45-minute halves, with extra
time added for each half at the referee’s discretion. The halls are
separated by a half time period which should not exceed 15 minutes.
Law 8: The Start and Restart of Play
Kick-off is generally determined by a coin toss, whereby the winning
team either chooses to start with the ball or choose which goal they
would like to attack. Kick-off occurs at the start of each half and after
each goal scored, and is taken at the centre of the halfway line.
Law 9: The Ball In and Out of Play
The ball is out of play when it fully crossed either the goal line or the
touch line.
Law 10: The Method of Scoring
A goal is scored when the entire ball has crossed the goal line within
the frame of the goal.
Law 11: Offside
A player is offside when he is in the opponents' half and any part of
his head, body or legs is closer to the opponents' goal line than both
the ball and the second-last opponent. One of those two opponents is
almost always the goalkeeper.
Law 12: Fouls and Misconduct
When a player disobeys the rules and so prevents the game from
being played, that player commits a foul. As retribution, the player
who committed the foul's opponent receives a free kick.
A player commits a misconduct when they take a measure that the
referee deems unnecessary. The offending player will either get a
warning or be sent off the pitch.
Law 13: Free Kicks
Free kick is broken down into two categories, direct and indirect,
A] Direct Kick: It can be shot directly into the opponent’s goal
without touching another player.
B] Indirect Kick: It can only go into the goal if it has subsequently
been touched by another player before it enters the goal.
Law 14: The Penalty Kick
A penalty kick is awarded either when a defensive player fouls an
attacking player or commits a handball in his team’s penalty area.
Law 15: The Throw-In
A throw-in is awarded when the possessing team plays the ball out of
bounds over the touchline. While taking a throw-in player must
release the ball with both hands simultaneously and keep both feet
firmly planted on the ground.
Law 16: The Goal Kick
A goal kick is awarded when the offensive team plays the ball out of
bounds over the defensive team’s goal line.
Law 17: The Corner Kick
A corner kick is awarded to the offensive team when the defensive
team plays the ball out of bounds over its goal line.
 Measurement of the Pitch

• Length: Minimum 100 metres and Maximum 110 metres

• Width: Minimum 64 metres and Maximum 75 metres
• Centre Circle: This circular area has a radius of 9.15 meters and is
used for the kick-off at the start of the match.
• Centre Spot: The centre of the centre circle, where the match begins
with a kick-off.
• Halfway Line: This line divides the field into two equal halves,
running from sideline to sideline. It's also where the kick-off occurs at
the start of each half.
• Penalty Area (Box): The lines that extend into the fields are 16.5
metres and they have a 40.32 metres distance from each other.
• Penalty Spot: The penalty mark is 11 metres from the goal line and
centred on the fields' goal line.
• Goal Area: The distance from each goalpost to the lines that goes
parallel with the touch line should be 5.5 metres. When the size of a
standard goal is added, it makes the distance between the lines 18.32
metres.
• Corner Arcs: Quarter-circle markings at each corner of the field,
where corner kicks are taken.
• Goalposts and Crossbar: Located at opposite ends of the field,
goalposts are 7.32 meters apart, while the crossbar is 2.5 meters above
the ground.
• Goal Line: The line extending across the width of the field at each
end, between the goalposts. It's where the goals are positioned.
• Touchlines: The touchlines, also called the sidelines, are the long
lines on each side of a football pitch.
• Flag posts: A flag post, not less than 1.5m high, with a non‑­pointed
top and a flag is located at each corner.
• Grass length: The typical length of the grass on a pitch is 25-30
millimetres.
• Grass types: In cooler regions grass species like ryegrass, meadow-
grass and tall fescue is used. In warmer regions, species such as
bermudagrass, zoysia species and seashore paspalum is used.
 Equipment

Football is played with very little equipment, highlighting how easy

and accessible it is to play. The basic equipment needed for a soccer
match includes:
• Jersey: Players wear jerseys, which are frequently made of
breathable and lightweight materials. The short-sleeved jerseys
typically have the team's colours and logos on them.
• Shorts: Players dress in loose-fitting shorts which allow for a
variety of movements. Typically, they are constructed of the same thin
fabrics as jerseys.
• Socks: Soccer socks are frequently worn just below the knee and are
worn over shin guards. They offer some protection to the lower legs
and aid in keeping shin guards in position.
• Shin guards: They are safety devices that protect the shins from hits
during play and are worn underneath socks.
• Footwear (Cleats): Soccer players wear cleats made specifically for
the sport or boots with cleats on the bottom. Players can change
directions fast and retain stability while running because to the
traction and grip these cleats give the ground.
• Goalkeeper Gloves: Goalkeepers use gloves to better grasp the ball
and protect their hands. The palms of the gloves are cushioned to
deflect blows and aid in catching.
• Goalkeeper Jersey and Shorts: Goalkeepers wear uniforms that
are similar to those worn by outfield players, but frequently have
unique designs to set them apart. They might also have padded pants
on for increased security.
• Ball: The ball, which serves as the game's focal point, is often
composed of leather or a synthetic material. To ensure uniform play,
its weight, circumference, and design have all been standardized.
• Referee Gear: Referees have unique uniforms, typically a jersey in
a colour that contrasts with the jerseys worn by the players. They also
have on shorts and the proper shoes. For keeping track of incidents
throughout the game, referees frequently carry a whistle, yellow and
red cards, and a notebook.
• Water Bottle: Staying hydrated is crucial during matches and
training sessions.
• Optional Accessories:
A] Sweatbands: Wristbands or headbands can help absorb sweat and
keep it out of players' eyes or to keep their hair in place.
B] Arm Sleeves: Some players wear arm sleeves for additional
warmth or protection.
C] Ankle Supports: Players with a history of ankle injuries might use
ankle braces or supports.
D] Compression Clothing: Some players wear compression shirts or
shorts for added support and muscle recovery.
E] Mouthguard: Although not as common in soccer as in high-
contact sports, some players wear mouthguards for protection.
 Technical Abilities and Skills

1] Dribbling: The ability to control and manipulate the ball while

moving past opponents. Dribbling involves using quick footwork,
changes of direction, and close ball control.
2] Ball Control: The capacity to receive and control the ball using
various parts of the body, such as the feet, thighs, chest, and head.
Good ball control enables a player to maintain possession and make
accurate passes.
3] Passing: The skill of delivering the ball accurately to a teammate.
Different types of passes, such as short passes, long passes, through
balls, and chips, are used depending on the situation.
4] Shooting: The art of striking the ball with precision and power
towards the goal. Players must have good technique to ensure
accurate shots on target.
5] Heading: The ability to direct the ball with the head. This skill is
important for both offensive and defensive situations, such as scoring
goals from crosses or clearing the ball from the defensive area.
6] Tackling: The technique of dispossessing an opponent by
challenging for the ball. Clean tackling involves timing and accuracy
to avoid fouls.
7] Positioning: Understanding where to be on the field to best
contribute to both offensive and defensive phases of play. Proper
positioning allows players to create passing lanes, provide support,
and maintain defensive organization.
8] Vision and Awareness: The capacity to read the game, anticipate
opponents' movements, and make quick decisions. Players with good
vision can create scoring opportunities and control the tempo of the
match.
9] Speed and Agility: Quick acceleration and nimble movements are
important for beating opponents to the ball, evading challenges, and
changing direction rapidly.
10] Explosiveness: Explosiveness in football refers to a player's
ability to generate rapid and powerful movements over short
distances.
11] Physical Strength: Football is a physically demanding sport, so
players need a certain level of strength and endurance to hold off
opponents, compete for headers, and maintain performance
throughout the game.
12] Balance and Coordination: These attributes are crucial for
maintaining control of the ball while executing various movements,
especially in tight spaces.
13] Communication: Effective communication with teammates
through verbal cues, gestures, and body language helps coordinate
plays and defensive strategies.
14] Set Piece Skills: The ability to deliver accurate corners, free
kicks, and throw-ins can create scoring opportunities from dead-ball
situations.
15] One-on-One Skills: Being able to take on an opponent in a one-
on-one situation requires quick footwork and confidence to beat
defenders.
16] Game Intelligence: Understanding the game's tactical aspects,
such as positioning, team shape, and transitions between attack and
defence.
 Football positions

Defence
1] Goalkeeper (GK): A goalkeeper is a team’s last line of defence. A
goalkeeper usually stays in his own team’s penalty area to protect the
goal. Goalkeepers are the only player on the football team who can
use their hands to catch or control the ball.
2] Sweeper (SW): The Sweeper is a more versatile type of centre
back that, sweeps up the ball if the opponent manages to breach the
defensive line.
3] Centre backs (CB): Centre backs or central defenders are centrally
placed defenders just in front of the team’s goal.
4] Right (RB) and Left (LB) backs: Right or Left backs defend the
sides but don't really go up on attack like the wingbacks.
5] Full backs (RFB/LFB): The Full Backs are defenders who often
contribute offensively but have heavier emphasis on defence.
6] Wingbacks (RWB/LWB): The Wingbacks are defenders with
heavier emphasis on attack.

Midfield
1] Defensive Midfielder (CDM/LDM/RDM): A Defensive
midfielder is a midfielder who is stationed in front of the backline to
provide a more secure defence.
2] Central midfielders (CM/LCM/RCM): Midfielders located
centrally on the pitch are called central midfielders.
3] Left and Right Midfielders (LM and RM): The Left and Right
Midfielders is a midfielder who is stationed in a wide position
effectively hugging the touchline.
4] Attacking Midfielder (CAM/LAM/RAM) More attack-minded
midfielders who prioritise supporting the forwards in attack rather
than defence are called attacking midfielders.
5] Wingers (LW/RW): Midfielders who operate from the flanks just
ahead of the full backs are called wingers.

Attack
1] Centre Forward (CF): A forward who plays more centrally just in
front of the opposition goal is called a centre forward.
2] Right and Left Forward (RCF/LCF): The Right Forward and
Left Forward (or the Side Forwards) is a forward that also plays along
the wing.

3] Strikers (ST): A striker plays on the shoulder of the last opposing

defender. He is used either to distract opposing defenders to help team
mates score, or to score himself.

4] False 9s: False 9s are centre forwards that drop deep to receive the
ball and create goal-scoring chances for their team-mates instead of
operating near the opposition box.
 Formations

1] 1-4-4-2:
The formation sees two traditional banks of four play horizontally to
supplement two out-and-out strikers. It carries a genuine direct threat
by using two proper wingers who hug the touchline, beat their man
and fire in a cross.
Prime Example: Sir Alex Ferguson’s Manchester United

2] 1-4-3-3:
With a 4-3-3, you can choose to play on the counter-attack, dominate
possession, work the ball through the middle or ask the full-backs to
overlap the wingers. Wingers have the choice to hug the touchline or
cut inside.
Prime Example: Pep Guardiola’s Barcelona
3] 1-4-2-3-1:
The full-backs are explosive, fast and adventurous. The midfield is
key, as you'll find a holding pivot employed to dominate possession
and feed the key attacking outlets in the team. This formation is
widely regarded as the perfect combination of attack and defence.
Prime Example: Jupp Heynckes’ Bayern München

4] 1-4-5-1:

The 4-5-1 is seen as defensive due to the limitations it places on

players. The midfield stays compact, while the anchoring midfielder's
only job is to break up play.
The lone striker does a lot of work and has a tough job holding the
ball up long enough for his teammates to come forward and join him.
Prime Example: Jose Mourinho's Chelsea
5] 1-3-5-2:

The central defensive three are, typically, aerial titans. The wider two
are mobile and able to move forward into passing lanes and distribute.
The wing-backs consistently roam from byline to byline and provide
natural width so there's room for the team to play, but the striking
position is fluid.
Example: Antonio Conte's Juventus

6] 1-3-4-3:
The 4-man midfield consists of 2 wing-backs. The 3 forwards are
expected to be fully focused on attacking. Both wingers and wing-
backs create overloads in wide positions. The front five also provide a
good opportunity for counter-pressing. When the possession is lost the
formation transforms into 5-4-1.
Example: Thomas Tuchel’s Chelsea
 Tournaments
International Tournaments
1] FIFA World Cup: The most prestigious international football
tournament, held every four years, where national teams from around
the world compete to be crowned world champions.
2] UEFA European Championship (Euros): Held every four years,
this tournament features European national teams competing for the
continental championship.
3] Copa América: South America's premier international tournament,
featuring national teams from the region competing for the continental
title.
4] African Cup of Nations: A biennial tournament where African
national teams compete for the title of the best team in Africa.
5] Asian Cup: Held every four years, this tournament showcases
national teams from across Asia competing for the Asian Cup title.

Club Tournaments
1] UEFA Champions League: Europe's most prestigious club
competition, featuring the top club teams from European leagues
competing for the title of European champions.
2] FIFA Club World Cup: An annual competition that brings
together the champion clubs from each of the six continental
confederations, along with the champion of the host nation, to
determine the world's best club team.
3] Copa Libertadores: South America's premier club competition,
where the top club teams from South American countries compete for
the title of continental champions.
4] AFC Champions League: The top club tournament in Asia,
featuring the best club teams from Asian countries competing for the
title.
5]CAF Champions League: Africa's top club competition, where the
best club teams from African nations compete for the continental title.

Indian Tournaments:
1] Indian Super League (ISL): The Indian Super League is one of
the top-tier professional football leagues in India. The league is
played annually, typically from November to March, and culminates
in the ISL Final to determine the champion.
2] I-League: The I-League is another professional football league in
India. It has a longer history than the ISL and features both
established and emerging clubs. The I-League champion qualifies for
the AFC Champions League playoffs.
3] Super Cup: The Super Cup is a knockout tournament that involves
top teams from both the ISL and the I-League. It aims to determine
the ultimate champion among the top clubs in the country.
4] Durand Cup: One of the oldest football tournaments in India, the
Durand Cup is a knockout tournament that has been held annually
since 1888. It features a mix of club and military teams.
5] Santosh Trophy: The Santosh Trophy is a national-level football
tournament in India, featuring teams representing different states and
territories. It provides a platform for regional talent to showcase their
skills.
 Awards
International Awards:
1] FIFA Ballon d'Or: Considered the most prestigious individual
award, the FIFA Ballon d'Or is presented annually by FIFA and
France Football. It honours the best male football player in the world
based on votes from national team coaches, captains, journalists, and
fans.
2] FIFA Men's World Player of the Year: Similar to the Ballon d'Or,
this award is given to the best male football player in the world.
3] UEFA Men's Player of the Year: Presented by UEFA, this award
recognizes the best male player in Europe, as voted by journalists and
coaches.
4] The Best FIFA Men's Goalkeeper: Recognizing the top male
goalkeeper in the world.
5] Puskás Award: Named after Ferenc Puskás, this award goes to the
player who scores the most aesthetically significant and beautiful goal
of the year.

Indian Awards:
1] Arjuna Award: The Arjuna Award is one of the highest national
sports awards in India. It is presented by the Ministry of Youth Affairs
and Sports to recognize outstanding achievements in sports.
2] Major Dhyan Chand Award: This award is presented to
recognize lifetime achievement in sports, including football. It
honours individuals who have made a significant impact on their sport
over the course of their career.
3] AIFF Player of the Year: Given to the best male footballer in
India based on performance in domestic and international
competitions.
 Famous Footballers
Indian Footballers:
1] Gurpreet Singh Sandhu (GK) (Bengaluru FC): Gurpreet’s height
makes it challenging for opponents to score with high shots. On top of
that he is known for his excellent shot-stopping abilities, good
distribution skills, communication and confidence.
2] Sandesh Jhingan (CB) (FC Goa): Sandesh Jhingan is a strong and
robust defender who uses his physique to win duels, aerial battles, and
tackles against opposing players. He demonstrates leadership quality
and is known for his versatility in defence.
3] Anirudh Thapa (CM) (Mohun Bagan Super Giant): Anirudh
Thapa possesses good ball control, dribbling skills, passing ability,
and work rate. He has good vision on the field and is capable of
creating goal-scoring. His creativity often makes him an essential
playmaker in midfield.
4] Udanta Singh (RW) (FC Goa): Udanta Singh is known for his
exceptional speed and acceleration. He is a skilful dribbler who can
take on opponents in one-on-one situations. His close ball control and
dribbling ability make him a valuable asset. He is also capable of
delivering accurate crosses from the wing.
5] Lallianzuala Chhangte (RW) (Mumbai City FC): Chhangte is
known for his explosive speed and acceleration. Due to his impressive
pace, he is also known as the ‘Mizo Flash’. He possesses good
dribbling skills. He often finds himself in goal-scoring positions and
finishes chances with both his feet.
6] Sunil Chhetri (CF/ST) (Bengaluru FC): Sunil Chhetri, ‘Captain
Fantastic’, plays in a league of his own. He is known for his
exceptional skill, leadership, and prolific goal-scoring record. He is
known for his clinical finishing and an excellent sense of positioning
inside the penalty area. He knows how to find space and make well-
timed runs to get into goal-scoring positions.
International Footballers:
1] Manuel Neuer (GK) (FC Bayern München, Germany): Manuel
Neuer is known for his incredible shot-stopping ability, excellent
distribution, and ability to play as a sweeper-keeper, meaning he can
venture out of his goal area to act as an extra defender.
2] Kevin De Bruyne (CAM) (Manchester City, Belgium): He is
known for his exceptional passing ability, both short and long-range,
as well as his vision on the field. He is an excellent dribbler and can
take on opponents with ease.
3] Thomas Müller (Raumdeuter) (FC Bayern München, Germany):
His playing style is characterized by his exceptional football
intelligence, off-the-ball movement, and ability to create opportunities
for his teammates. He is known for his knack for being in the right
place at the right time, which often leads to crucial goals and assists.
4] Lionel Messi (RW/CF) (Inter Miami, Argentina): Messi is known
for his exceptional dribbling skills, close ball control, vision, passing,
and goal-scoring ability. He has broken numerous records, including
becoming the all-time top scorer for FC Barcelona and the highest-
scoring player in a calendar year.
5] Cristiano Ronaldo (RW/ST) (Al Nassr, Portugal): Ronaldo is
known for his incredible speed, strength, dribbling ability, goal-
scoring prowess, and versatility. He is also known for his dedication
to physical fitness and his work ethic, which has allowed him to
maintain a high level of performance into his 30s.
6] Kylian Mbappé (LW/ST) (Paris Saint Germain, France): He is
known for his incredible speed, dribbling skills, close ball control, and
clinical finishing. He often operates as a forward, utilizing his pace to
get behind defences and create goal-scoring opportunities.
7] Erling Haaland (ST) (Manchester City, Norway): Erling Haaland
is renowned for his strength, pace, and clinical finishing ability. He
has an innate ability to find the back of the net from various positions
on the field.