Anatomy & Sports Library

Muscles

Biceps

Front of the upper arm

What it does: Bends (flexes) the elbow and turns the palm up.

Find it: Bend your elbow and squeeze — feel the bump on the front of your arm.

Exercises: Biceps curls, pull-ups, carrying groceries · In sport: Rowing, rock climbing, pulling in a rope

Triceps

Back of the upper arm

What it does: Straightens (extends) the elbow.

Find it: Straighten your arm and push down on a table — feel the back of your arm.

Exercises: Push-ups, dips · In sport: Basketball shot release, chest passes

Quadriceps

Front of the thigh (4 muscles)

What it does: Straightens the knee and helps lift the thigh.

Find it: Sit, straighten your leg and squeeze — the top of your thigh hardens.

Exercises: Squats, lunges, step-ups · In sport: Kicking in soccer, jumping, sprinting

Hamstrings

Back of the thigh (3 muscles)

What it does: Bends the knee and extends the hip.

Find it: Curl your heel toward your bottom — feel the back of your thigh.

Exercises: Glute bridges, hamstring curls · In sport: Sprinting, slowing down after a kick

Calves

Back of the lower leg (gastrocnemius & soleus)

What it does: Points the foot and lifts the heel.

Find it: Stand on tiptoes — feel the back of your lower leg.

Exercises: Calf raises, jump rope · In sport: Jumping in basketball and volleyball

Abdominals

Front of the belly

What it does: Bends the trunk forward and stabilizes the spine.

Find it: Lie down and lift your head slightly — feel your belly tighten.

Exercises: Planks, crunches, dead bugs · In sport: Every sport — balance and power transfer

Gluteals

Buttocks

What it does: Extends and rotates the hip; powers standing and climbing.

Find it: Squeeze as you stand up from a squat.

Exercises: Squats, bridges, lunges · In sport: Sprinting, jumping, changing direction

Deltoids

Round cap of the shoulder

What it does: Lifts the arm forward, sideways and back.

Find it: Lift your arm out to the side — feel the top of the shoulder.

Exercises: Arm raises, shoulder taps · In sport: Volleyball setting, throwing

Pectorals

Chest

What it does: Pushes the arms forward and across the body.

Find it: Press your palms together hard in front of your chest.

Exercises: Push-ups, chest presses · In sport: Basketball chest pass, swimming

Trapezius

Upper back and neck (kite shape)

What it does: Shrugs shoulders and pulls shoulder blades together.

Find it: Shrug your shoulders up to your ears.

Exercises: Shrugs, reverse snow angels · In sport: Overhead serves, good posture

Sports Rules

Soccer›

A team game played with the feet where two teams try to score in the other team's goal.

Objective: Score more goals than the other team.

Equipment: Soccer ball, 2 goals (or cones), pinnies, shin guards.

Playing area: Rectangular field with a goal at each end, halfway line, and penalty boxes.

Positions: Goalkeeper, defenders, midfielders, forwards.

Scoring: 1 point when the entire ball crosses the goal line.

Common violations: Handball, tripping, pushing, offside (advanced).

Basic rules

No hands except the goalkeeper inside the penalty box.
Ball out on the sideline = throw-in.
Ball out over the end line = goal kick or corner kick.
Kick-off from the center after each goal.

Beginner (Gr 1–3): Use the inside of your foot to pass, keep the ball close when you dribble, and look up!

Advanced (Gr 4–8): Use width and triangles to create passing lanes; defend goal-side and stay compact.

Sportsmanship: Shake hands, respect officials, encourage teammates, and win or lose with grace.

Basketball›

Two teams try to shoot a ball through a raised hoop.

Objective: Score more points.

Equipment: Basketball, hoops.

Playing area: Rectangular court with a hoop at each end, free-throw line and three-point arc.

Positions: Point guard, shooting guard, small forward, power forward, center.

Scoring: 2 points inside the arc, 3 outside, 1 for a free throw.

Common violations: Traveling, double dribble, fouls (pushing, reaching).

Basic rules

Dribble while moving — no carrying the ball.
No double dribble (dribble, stop, dribble again).
No traveling (walking without dribbling).
Non-contact play in PE.

Beginner (Gr 1–3): Dribble with your fingertips at waist height and use BEEF to shoot: Balance, Eyes, Elbow, Follow-through.

Advanced (Gr 4–8): Pick-and-roll, give-and-go, man-to-man vs. zone defense.

Sportsmanship: Shake hands, respect officials, encourage teammates, and win or lose with grace.

Flag Football›

A non-contact version of football where pulling a flag ends the play.

Objective: Carry or pass the ball into the end zone.

Equipment: Football, flag belts, cones.

Playing area: Field with two end zones and a midfield line.

Positions: Quarterback, center, receivers, rushers, defenders.

Scoring: Touchdown 6, extra point 1 or 2.

Common violations: Flag guarding, holding, contact, off-sides.

Basic rules

Play ends when the ball carrier's flag is pulled.
No tackling, blocking or holding.
Ball carrier may not guard their flags.
Each team gets 4 downs to reach midfield, then 4 more to score.

Beginner (Gr 1–3): Throw with your fingers on the laces and step toward your target; catch with a diamond hand shape.

Advanced (Gr 4–8): Run routes (slant, out, go), read the defense, zone coverage.

Sportsmanship: Shake hands, respect officials, encourage teammates, and win or lose with grace.

Volleyball›

Teams hit a ball over a net trying to land it on the other side.

Objective: Win rallies by grounding the ball on the opponent's court.

Equipment: Volleyball or beach ball, net.

Playing area: Court split by a net with a service line at each end.

Positions: Setter, hitters, middle blocker, libero.

Scoring: Rally scoring — a point every rally.

Common violations: Net touch, double hit, carry, foot fault on serve.

Basic rules

Max 3 touches per side.
No player touches the ball twice in a row.
Ball landing on the line is IN.
Rotate positions after winning the serve back.

Beginner (Gr 1–3): Forearm pass (bump): platform with flat arms, move your feet, push with your legs.

Advanced (Gr 4–8): Pass-set-hit pattern, serve placement, blocking timing.

Sportsmanship: Shake hands, respect officials, encourage teammates, and win or lose with grace.

Kickball›

Like baseball, but players kick a rolled ball.

Objective: Score runs by touching all bases.

Equipment: Rubber ball, 4 bases.

Playing area: Diamond with home plate and three bases.

Positions: Pitcher, catcher, basemen, outfielders.

Scoring: 1 run each time a runner crosses home plate.

Common violations: Leading off early, kicking above the knee.

Basic rules

Pitcher rolls the ball.
Runner is out if the ball is caught in the air, they're tagged, or the base is touched before they arrive.
No throwing at heads.
3 outs and teams switch.

Beginner (Gr 1–3): Step and kick with the laces; run through first base.

Advanced (Gr 4–8): Place your kicks, cut-off throws, backing up teammates.

Sportsmanship: Shake hands, respect officials, encourage teammates, and win or lose with grace.

Track and Field›

Running, jumping and throwing events.

Objective: Run the fastest, jump the farthest/highest, throw the farthest.

Equipment: Track or marked lanes, batons, soft shot/turbo javelin, measuring tape.

Playing area: Oval track with lanes; jump and throw areas.

Positions: Sprinters, distance runners, jumpers, throwers.

Scoring: Time, distance or height.

Common violations: False start, lane violation, foul on take-off line.

Basic rules

Stay in your lane in sprints.
Relay baton must pass inside the exchange zone.
Jumps measured from take-off line.

Beginner (Gr 1–3): Drive your arms when you sprint; land on two feet in the long jump.

Advanced (Gr 4–8): Pacing strategies, block starts, blind relay handoffs.

Sportsmanship: Shake hands, respect officials, encourage teammates, and win or lose with grace.