2-4 participants (catchers) are in the centre of the playing field in a rectangle marked with lines or cones. The remaining participants try to pass the ball from one side of the playing field to the other (with their hand, foot or playing equipment) or without carrying any aids, whereby they must pass through the catchers' rectangle. The catchers try to play the ball away from the other participants as they cross the rectangle or, in the variant without carrying the ball, to touch the other participants. No balls may be caught/touched outside the rectangle. Anyone who loses/touches the ball must perform an additional exercise outside the playing area until the end of the game (e.g. forearm support or sitting on the wall). Which participant can keep their ball until the end or is not caught until the end?

Variant:
If a participant loses their ball or it is caught, they also become the catcher afterwards.

Per participant:
1 bat/stick ►smolball, floorball
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball

4 marking cones/caps ►field boundary (rectangle)

The obstacle course in the field (HiBa Gelände) is used to test the conditional substance and coordination skills. The aim is to test dexterity and technique on the HiBa Gelände by means of time measurement.

Execution regulations

Facility:

As the name suggests, the HiBa Gelände is located outdoors. The HiBa terrain is standardised, with ten obstacles spread over a distance of approx. 250 m (min. 150 m and max. 300 m). Normally the obstacles are distributed over a straight course. On certain weapon courses (Wpl), the HiBa terrain is not laid out in a straight line, but in the shape of the letter "U" or "S". In the U-shape, the start and finish are next to each other; in the S-shape, as with the straight course, they are on the opposite side. The HiBa terrain also differs in terms of distance on the individual courses, whereby the minimum and maximum course length must be observed.
Before each use of the HiBa terrain, the elements must be checked for their suitability and the course cleaned/removed of foreign objects. Minimising the risk of injury (e.g. gravel pit avenge at the climbing wall) is the responsibility of the test leader and has the highest priority.

Item description:

1. Double beam
2. Crawling net
3. Ditch (lion's den)
4. Ford
5. Balancing obstacle (triple beam)
6. Balancing beam (zig-zag-beams)
7. Waaght jump and crawl beams
8. Beam stairs (bear step)
9. Lane (chicane)
10. Climbing wall (sloping wall)

Execution:

Double beam: Jump onto the front beam with your right foot - support yourself with both hands on the higher beam - place your left foot on the floor between the two beams - switch your right foot to the instep and push off - swing your left leg outwards - support yourself - swing your right leg underneath your left - land on your right foot (or in the opposite direction).

Kriechnetz: Jump in sideways - hold your arms sideways without touching the floor with your elbows - keep your head low - feet flat - move forwards with large movements "on all fours".

Ditch (lion's den): Jump in from a low squat (4-point landing) - jump onto the wall with one foot - support the elbows on the top of the wall on the same side - simultaneously swing the opposite leg up and support the foot on the edge of the wall - push the body up (use of an auxiliary device, step, etc. is permitted) - "slower" jumps are allowed.

Furt: Permitted variations: fastest passage, 3-step method or zig-zag method. Fastest passage: three jumps - two on the two footholds on the right-hand side - one (the last) at the end of the ford. 3-step method: four jumps - three on the footholds on the left side - one (the last) at the end of the ford. Zig-zag method: six jumps - five alternating jumps on the treads - one (the last) to the end of the ford. Only the treads may be used to cross the ford, otherwise the obstacle must be repeated.

Beam obstacle: (triple beam) Jump onto the lowest beam with the right leg (looking at the kick points) - swing your left leg up without touching the top beam - throw your upper body over the beam - push your left hand off the centre beam - land on both feet looking towards the next obstacle. Easier overcoming options: one-sided armpit hang; push elbows down strongly - use the step during the introduction. Or swing the outer leg up until the heel can be hooked over the edge of the wall - head backwards - roll the body onto the wall with arm and leg pull - turn away.

Balancing beam: (zig-zag beam) traverse the obstacle on both feet, holding the arms sideways. If the participant falls off the beam, the obstacle must be repeated.

Waaght jump and crawl beams: Place one leg on the side - swing through with the other underneath - land "on all fours" - slip under the next beam without turning the body - overcome beams 3 and 4 in the same way.

Beam stairs (bear step): Overcome the beams alternately with the right/left leg (with as much speed as possible and strong body propulsion) - on the fourth beam, support one leg at the side Centre of gravity low) - swing through with the other leg at the bottom - 4-point landing. If the participant falls off the beam, the obstacle must be repeated.

Running lane (chicane): Run through as quickly as possible; pull yourself "round the corners" with both hands (front foot on the object to fix/block).

Climbing wall (inclined wall): Jump onto and climb the wall with as much speed as possible (possibly with the help of the rope) - support one leg sideways on the platform (centre of gravity low) - swing through to the lower jump with the other leg - 4-point landing.

Target: The finish line must be crossed completely with the whole body before the time is stopped.

Female participants skip the ditch, the beam stairs and the climbing wall (obstacles 3, 8 and 10).

Attempts:

One to three, the best attempt is scored.
Each participant must complete at least one attempt. Further attempts are voluntary, with a maximum of three attempts available. For time reasons, the test director can adjust the maximum number of attempts.

Measurement:

The time from the start command until the participant has completely crossed the finish line is measured to an accuracy of 1/10 of a second.
Shape: the curves in the U and S shape have no significant influence on the overall performance compared to the straight variant, so that the same evaluation table can be used for all variants.
Distance: unlike the shape, the distance has an influence on the performance. The evaluation table must be adjusted accordingly if the distance differs.

Control:

The test leader explains all the execution regulations to the participants in advance and demonstrates the controls if necessary (however, all participants should be familiar with the test from training). From the start signal, the test leader accompanies the participant along the edge of the HiBa area to the finish. The test leader checks that the participants complete all the controls correctly. As soon as the participant crosses the finish line with their whole body, the test leader stops the time. The test leader then returns to the start to send the next participant onto the course. In the meantime, another test leader has also sent a participant off. As soon as the participant reaches the third obstacle (the ditch), the next participant can be sent onto the course at the earliest. The test leader decides whether to send a competitor onto the course later so that the competitor in front is not caught up. There must never be more than four competitors on the course at the same time. If the HiBa course is laid out in a U-shape, one test leader can keep an eye on the start and finish at the same time and another test leader(s) checks on the course that the obstacles are passed correctly. The result is recorded directly electronically or transferred later from an evaluation sheet to an electronic device.

Evaluation:

Evaluation forms and electronic evaluation programmes are available for all sports tests:
www.armee.ch/sportausbildung
-> downloads -> Sportprüfungen -> Auswertung -> HiBa Gelände

10-part standard obstacle course in the terrain (approx. 250 m - but min. 150 m/max. 300 m), 2-4 stopwatches, 1 distance measuring wheel (to define the course length), HiBa terrain control sheet including writing materials, possibly a device for electronic data recording.

The indoor obstacle course (HiBa Halle) is used to test fitness and coordination skills. The aim is to test agility and technique on the HiBa hall by means of time measurement.

Execution regulations

Facility:

As the name suggests, the HiBa hall must always be held indoors and cannot be moved outside. In the HiBa hall, all posts are precisely prescribed and are located in a clearly defined place. A volleyball court should be marked out in the hall, as the controls are distributed according to certain measurement specifications starting from this court. The controls are distributed along the outer line of the volleyball court. Securing the elements to minimise the risk of injury is the responsibility of the test leader and has the highest priority.

Post description:

1. Forward roll: The forward roll is performed on a small soft mat.

2. Slalom: Five painting sticks serve as slalom poles.

3. Crawling under/jumping over: Three vaulting box centre pieces are used for crawling under/jumping over, which are placed between four small soft mats and distributed evenly.

4. Balancing: A long bench is clamped between two vaulting boxes (between the second and top centre section, or 3rd/4th element, so that the long bench is practically flush with the top section of the vaulting box). The narrow side of the long bench faces upwards. The height of the Swedish boxes is 1.10 m.

5. Low jump: The bar height from the floor is 1.20 m for the front bars and 1.70 m for the rear bars. The greatest possible distance is set between the bars. Two small soft mats are placed behind the parallel bars to cushion the competitor's low jump (fix the mats with adhesive tape, long side in the direction of movement). There is no small soft mat on the floor of the parallel bars (risk of tripping).

6. Jumping over: Two vaulting boxes or long pommel horses are used for vaulting (short pommel horse does not meet the standard). The height of the vaulting boxes/pommel horses is 1.10 metres. A small soft mat is placed between the two elements. The long side of the mat lies flush with the two elements.

7. Crawling underneath: A large soft mat is placed over two long benches. The front edge of the soft mat is flush with the entrance to the crawl under between the two long benches. A pig cone is placed in front of each of the two long benches so that the participants know where the two long benches are located and do not injure themselves on them.

Execution:

Forward roll: The participant performs a forward roll on the small soft mat.

Slalom: The participant runs around the marker sticks in a slalom, regardless of which side the first marker stick is passed on. If the participant touches a pole in such a way that it falls over, penalty seconds are added to the total time at the finish (2 seconds per tipped over pole).

Crawling under/skipping over: The participant crawls under the first and third centre sections of the vaulting box, the middle element is skipped.

Balancing: The participant jumps/climbs onto the (first) vaulting box and balances over the narrow side of the long bench to the other vaulting box, from where they jump down to the ground to continue the run. If the participant falls down, the element must be repeated (restart at the turnaround).

Lower jump: The participant jumps over/climbs over/climbs the second bar, whereby the first bar must be passed underneath (climbing underneath) in order to get to the floor of the bar between the two bars first. The most common variant for jumping over the bar is for the participant to hold on to one bar with each hand and jump off the floor of the bar, with the arms acting as a support, in order to get onto the lower bar with one leg. With the supported leg, the participant then pushes off from the lower bar, allowing them to cross the upper bar with the support of the free-swinging leg. However, there are also other ways to move the body over the upper bars (see overcoming the beam obstacle on the obstacle course in the field).

Skipping: The participant jumps over the two obstacles. Possible variations for crossing are a squat jump or swinging the legs sideways over the vaulting box/pommel horse. The soft mat between the two elements must be touched by the participant. Jumping from the first to the second obstacle is therefore prohibited.

Crawling under: The participant crawls/crawls under the large soft mat.

Finish: The finish line must be crossed completely with the whole body before the time is stopped.

Attempts:

Two to five, the best attempt is counted.
Each participant must complete at least two attempts. Further attempts are voluntary, with a maximum of five attempts available. For time reasons, the test director may adjust the maximum number of attempts.

Measurement:

The time from the start command until the participant has completely crossed the finish line is measured to the nearest 1/10 of a second.
2 seconds are added to the total time for each pole knocked over.

Control:

The test leader explains all the execution rules to the participants in advance and demonstrates the controls if necessary (however, all participants should be familiar with the test from training). During the HiBa hall, the test leader is alternately at the start and finish. The test leader sends the participants onto the course in staggered formation, whereby there are never more than two participants on the obstacle course at the same time. The next participant can be sent onto the course at the earliest as soon as the participant in front has passed the third obstacle, provided that the latter has not knocked over a marker stick during the slalom. The test leader decides whether to send a competitor onto the course later so that the competitor in front is not caught up. During the HiBa hall, the test leader keeps track of whether the participants are passing through the controls correctly and notes any penalty seconds due to knocked over marker sticks. As soon as the participant crosses the finish line with their whole body, the test leader stops the time. The result is recorded directly electronically or transferred later from an evaluation sheet to an electronic device.

Evaluation:

Evaluation forms and electronic evaluation programmes are available for all sports tests:
www.armee.ch/sportausbildung
-> Downloads -> Sportprüfungen -> Auswertung -> HiBa Halle

15 stakes, 3 Swedish boxes, 2 Swedish boxes or long horses, 8 small soft mats, 3 long benches, 1 large soft mat, 2 pig cones, 1 measuring tape, 2 stopwatches, HiBa hall control sheet including writing materials, possibly a device for electronic data collection.

Short run-up, jump in front of the mat trolley, roll over the shoulder girdle, landing on both legs on the large soft mat.

Variant:
Instead of a mat trolley, a vaulting box is used as an obstacle. The height of the mat trolley/swing box can vary.

1 mat trolley incl. soft mats (small)
1 soft mat (large)

Post setup:
Place a small mat trolley (incl. mats) in front of a large soft mat. The mats on the mat trolley are stacked higher than the large soft mat.

Two participants stand opposite each other and reach out their left/right hand (wrist grip). The participants try to hit their opponent on the buttocks with their free hand without being hit themselves. Who gets more hits? Switch sides after each or several rounds.

No material required

The participants try to slap another participant on the buttocks. Whoever gets a "hit" is eliminated and performs an additional exercise (e.g. wall sit, push-ups, forearm support). Which participant is never touched?

No material required

Standing upright, place the front foot straight and the back foot with the forefoot on the slackline (about one foot length apart). In this position, bend your knees until you can sit with your buttocks on your heels.

Easier:
Perform the exercise close to the attachment.

Harder:
Touch the slackline with one hand (line grab); stand up again from the squat, take a step forwards and squat down again (other forefoot).

1 Slackline

While kneeling, hold a ball with your arms stretched out in front of you (chest height), upper body upright, toes pointing towards the floor, raise one leg at a time from the starting position to get into a deep squat (place foot flat on the floor, maintain an angle of approximately 90 degrees in the knee joint - end position of a squat), then return to the kneeling position.

Attention:
The medicine ball practically does not move and is always held at the same height. Accordingly, you really need to make sure that you adopt a low squatting position.

Lighten:
Arms in front without additional weight; more upright squatting position (greater angle in the knee joint).

1 (medicine) ball

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Squat jump:
Launch with arm pull forwards upwards, squat with the legs (pull the knees towards the chest) and grasp the knees with the hands. Release the squat position and extend the legs to a safe standing position.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Stand upright, both hands grip the horizontal bar, jump off with both legs for a squat turn over the horizontal bar (180 degree turn).

1 horizontal bar ► indoor version
3 soft mats (small) ► indoor version

Indoor post setup:
Fix a horizontal bar at hip height and place three small soft mats underneath.

outdoor:
1 (horizontal) bar

Jump with a running start to the horizontal bars (stand on the lower bar, hold on to the upper bar), jump over the upper horizontal bar, release one hand and squat with your legs slightly diagonally over the bar (squat turn), roll onto the soft mat after landing

1 horizontal bar
1 additional horizontal bar
3 small soft mats

Post setup:
Hook two horizontal bars approx. one leg length apart, place small soft mats underneath on the floor.

Stand on the lower horizontal bar, hands grasp the upper bar at shoulder width, two-legged jump to the squat turn over the upper horizontal bar, release one hand and grasp it again after the turn, two-legged landing on the lower horizontal bar.

1 horizontal bar
1 additional horizontal bar
3 soft mats (small)

Post setup:
Hook in two horizontal bars with approx. one leg length apart, place small soft mats underneath on the floor.

Two teams of 3-6 players play against each other in a field. The field consists of an outer and inner square. The attacking team scores a point with a pass to a team-mate who is in the smaller centre square. If the disc/ball falls to the ground, flies out of the playing field or is intercepted by the opponent, the defenders become the attacking team. If this happens, the new attackers must first catch the disc/ball outside the outfield. Only then may they attempt to score. If a point is scored, the team remains in possession of the disc/ball and therefore in attack, but must also pass the disc/ball out of the outfield and catch it there before the next attempt. If the game is played with a ball, bouncing the ball is not permitted and the number of steps with the ball is limited (e.g. maximum 3 steps).

1 ball/throwing disc (Frisbee) ►Basketball, FooBaSKILL, Handball, Frisbee Ultimate
8 marking cones/caps ►Court markings (outer and inner squares)
3-6 playing ribbons/bibs ►Team identification

Depending on the size of the group, one or more participants are selected to represent the "dogs". Their task is to catch the other participants running around on all fours by bringing them to the ground. If a participant touches the ground with at least one knee, they also become a "dog". The participant who is still standing on their feet at the end wins the game.

Variant:
For safety reasons, touching the participants (e.g. on the legs) can also be sufficient to catch them.

No material required

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead), with the rope making two complete rotations during one jump (double jump).

Attention:
Do not put your heels down (jump on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core). The rope is accelerated from the wrists (very fast circling) so that two rope rotations are possible during a jump.

Lighten:
Simple jumps (slower swinging - one rope rotation per jump).

Harden:
Additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees (bend your feet) with each jump.

Note:
Two single jumps replace one double jump (1 double under = 2 x single rope jumps) in training. Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead), with the rope making two complete rotations during one jump (double jump).

Attention:
Do not put your heels down (jump on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core). The rope is accelerated from the wrists (very fast circling) so that two rope rotations are possible during a jump.

Lighten:
Simple jumps (slower swinging - one rope rotation per jump).

Harden:
Additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees (bend your feet) with each jump.

Note:
Two single jumps replace one double jump (1 double under = 2 x single rope jumps) in training. Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead).

Attention:
Without putting your heels down (jumping on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swinging).

Harden:
Higher intensity (very fast jumping); additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees with each jump (bend your feet).
Variant II:
Integrate jump shapes: Double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.

Note:
Two single jumps replace one double jump in training (1 double under = 2 x single rope jumps). Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead).

Attention:
Without putting your heels down (jumping on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swinging).

Harden:
Higher intensity (very fast jumping); additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees with each jump (bend your feet).
Variant II:
Integrate jump shapes: Double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.

Note:
Two single jumps replace one double jump in training (1 double under = 2 x single rope jumps). Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright on the balls of your feet with your knees slightly bent and your arms bent in front of your body or supported on your hips. Bounce steadily in place (fast frequency) without putting your heels down (bounce on your toes).

Attention:
Keep your upper body upright (keep your core tensed).

Lighten:
Smaller/less intense jumps.

Harden:
Larger/intensive jumps; additional weight (on the chest/shoulders, hold in the hands, hold in front).

Variation:
Pull the tips of your feet towards your knees (bend your feet) with each jump.

2 weight cuffs/short dumbbells/1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)

Stand upright on one leg (left), standing only on the front foot/ball of the foot, holding a skipping rope in your hands. Continuous one-legged hopping in place and simultaneous swinging of the rope (under the standing leg and overhead).

Attention:
Without putting down the heel (jumping on the ball of the foot/tips of the toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swing).

Harden:
Higher intensity (very fast jumping); additional weight (on the supporting leg).

Variant I:
Pull the tip of the foot towards the knee (bend the foot) with every jump.
Variant II:
Integrate jump forms: Double jumps, crossing your arms, tapping your heel on the floor, etc.

1 skipping rope

1 weight cuff/weight waistcoat ► to make the exercise more difficult (additional weight)

One-legged stand (left) on the balls of the feet with the knees slightly bent, arms bent in front of the body or supported on the hips. Continuous hopping in place (fast frequency) without putting your heels down (jumping off on your toes).

Attention:
Keep your upper body upright (tense your core).

Lighten:
Smaller/less intense jumps.

Harden:
Bigger/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

Variation:
With each jump, pull the tips of your feet towards your knees (bend your feet).

1 weight cuff/weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright on one leg (right), standing only on the front foot/ball of the foot, holding a skipping rope in your hands. Continuous one-legged hopping in place and simultaneous swinging of the rope (under the standing leg and overhead).

Attention:
Jump without putting your heel down (on the ball of your foot/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swing).

Harden:
Higher intensity (very fast jumping); additional weight (on the supporting leg).

Variant I:
Pull the tip of the foot towards the knee (bend the foot) with every jump.
Variant II:
Integrate jump forms: Double jumps, crossing your arms, tapping your heel on the floor, etc.

1 skipping rope

1 weight cuff/weight waistcoat ► to make the exercise more difficult (additional weight)

One-legged stand (right) on the balls of the feet with the knees slightly bent, arms bent in front of the body or supported on the hips. Continuous hopping in place (fast frequency) without putting your heels down (jumping off on your toes).

Attention:
Keep your upper body upright (tense your core).

Lighten:
Smaller/less intense jumps.

Harden:
Bigger/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

Variation:
With each jump, pull the tips of your feet towards your knees (bend your feet).

1 weight cuff/weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

All participants in a group hop together in a chain to a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back. The person in front holds the left knee of the person behind (or the right knee in the second round). In another form, the person behind holds the left or right foot of the person in front. The two forms can also be combined (different outward and return routes).

Variant:
The group transports a long bench between their legs.

Per group:
2 colouring sticks/marking cones/cones ►start and reversal mark (optional)

Per group:
1 long bench ►Variant

Game idea:
Two teams face each other on a field. The aim of the game is to play the Indiaca pad over the net so that it falls to the ground in the opponent's field.

Scoring:
A point is scored when the Indiaca lands in the opponent's field or the opposing team is unable to return it in accordance with the rules.

Playing field:
Field size 6mx18m or volleyball court (9mx18m), net height: 2m

Number of participants:
5 against 5.

Playing rules:
The face-off takes place behind the baseline. The net must not be touched during the service. The team that won the last point is awarded the right to play the ball.

The Indiaca pad may only be played with the hand or forearm. The Indiaca pad may not be held, caught or thrown.

If the Indiaca pad is in play, the team in possession of the playing equipment has the right to hit the pad three times without it touching the ground.

If the right to play is regained by scoring a point, the players change positions in a clockwise direction. A set goes to 25 points with a difference of at least 2 points, otherwise the game continues until a 2-point lead has been established. If a team can win 3 sets, the game is won.