Demonstration of the rope climbing technique by the instructor:

• For the S-wrap technique, grab the rope as high up as possible with your hands (close together), keeping the rope between your thighs. Now wrap the rope around the weak leg. The rope practically runs once around the calf and finally over the foot further down (S-shape). With the other (strong) foot, step on the rope that has been placed on the weak foot and lock it. Support yourself with the tips of your toes to grab the rope again with your hands (one after the other), preferably at the highest point. Now let go of the rope with the foot clamp grip and pull your legs upwards so that your knees and elbows are almost at the same height. You can then lock the rope again with your feet as described above.
• For the J-hook technique, you stand next to the rope at the start. Here too, you then grab the rope as high as possible. Your hands are close together to stabilise your entire body. Now pull your leg up to your chest with the rope running to the left of your body. With your right foot, grab the rope under your left foot and place it on your left foot to secure it. This creates an angle of over 90 degrees in the rope (J-shape). Once the rope is fixed to the foot, reach up again with your hands one at a time and the process starts all over again (you can switch sides).

1 climbing rope
1-2 soft mats (large)

Demonstration of the climbing technique on the pole by the sports leader:

• Press the instep of the back leg and the sole of the front leg against the pole.
• Press both soles of the feet against the pole.

1 climbing pole
2-6 soft mats (small)

The participants climb up the rope to the marker. A team mate stops the time. Each participant completes at least two attempts.

1 climbing rope
1-2 soft mats (large)
1-4 stopwatches

Practise the climbing technique on the inclined pole:

Swing back and forth from pole to pole

• Walk up to the mark on two poles
• Walk up to the mark on one pole
• Walk up to the mark on two poles, but feet first
• Running on one pole up to the mark, but feet first
• Swinging on two poles up to the mark
• Swinging on one pole up to the mark

Variant:
Participants learn to perform a full turn backwards and improve their spatial awareness and orientation skills with this exercise: jump up, assume a tumbling hang position and drop backwards onto their feet and a mat (roll backwards).

1 climbing pole
1-2 soft mats (large)

The participant climbs up the pole to the marker. The sports leader or a team mate stops the time. Each participant completes at least two attempts.

1 climbing pole
2-6 soft mats (small)
1-5 stopwatches

Practise the climbing technique on the climbing rope:

• Sitting on a swinging box
• Jumping from the ground or swinging box to the rope and holding on for a few seconds
• Climbing up the rope to the mark
• Swinging from rope to rope from one swinging box to another

Variant:
To start, the participant stands on a vaulting box. The participant clamps a ball between their legs, grabs the rope, swings forwards and tries to hit a target with the ball (vaulting box element without a lid or clubs)

1 climbing rope
1-2 soft mats (large)
1-2 vaulting box

Variation of the exercise:
1 soft/foam ball
10 clubs or 1 vaulting box element

Practise the climbing technique on the pole:

• Sitting on a vaulting box
• Jumping from the ground or vaulting box to the pole and holding on for a few seconds
• Climbing up the pole to the mark
• Walking from pole to pole up to the mark
• Slaloming through the climbing poles

Variant I:
Chamber climbing: climb up the pole to the mark by pressing your back against the wall and your feet against the pole (note: the climbing poles must not move).
Variant II:
Walk up a pole, so to speak, by holding on with both hands, pressing the tips of your feet against the pole, leaning your upper body backwards and moving upwards step by step.

1 climbing pole
2-6 soft mats (small)
1-2 vaulting boxes