The participant throws a number, the obstacle/obstacles are then completed according to the result:

1. Double beam / crawling net
2. Lion's den / ford
3. Beam obstacle (triple beam) / balancing beam
4. Waaght jump and crawling beam and crawling beams
5. Beam stairs (bear step)
6. Running lane / climbing wall

After passing the obstacle, the participant ticks off the corresponding number on a poster (flipchart). Each obstacle must be completed twice to finish the exercise. This means that a half cross (/) is noted for each participant's start number on the first pass and the cross can be completed on the second pass (x). The dice may be rolled twice. If, after the second roll, you still do not have a number that has not been rolled before, you still have to complete the obstacle again, even though it may already be ticked off (variant: run around the obstacle course or touch a specific point such as a tree). Who is the first to tick off all the numbers on the flipchart? If necessary, adapt the exercise to the time conditions and finish after the first ranks if necessary.

4 (foam) dice
1 flipchart (prepared in advance with rows number of participants and columns 1-6)
1 F-discs with pegs/post signs with numbers 1-6
Obstacle course in the terrain

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. avenging gravel pits on the climbing wall) is the responsibility of the sports manager and has the highest priority

A player from team A throws a tennis ball into the field at the start (or, if available, the ball is propelled into the field with a baseball bat and a batting device). The ball must cross a certain line high (flying). After the throw (hit), the player enters the obstacle course. Tyres are placed between the obstacles, which act as neutral zones to interrupt the run. Any number of runners may stay in the neutral zones. The team receives one point for each completed run (complete obstacle course). The points are entered on the score sheet by the respective runner after the run. The players of team B try to get the ball to the "burning point" as quickly as possible. They are not allowed to run with the ball. Each time the ball falls to the ground (either after team A's throw or between team B's passes), the field team must alternately perform 4 push-ups, 4 trunk bends or 4 stretch jumps before the ball can be returned (touched). If the ball is caught directly by the field team after the throw, the team receives a point, which is noted on the score sheet by the sports director. If a runner is between the obstacles (not at a hoop) at the time when the field team "burns" the ball at the designated spot, he must return to the next neutral zone. If team A has no following thrower, as all other runners are on the obstacle course, the last player of the team has to put the ball into play until a team-mate returns (has completed a run). After a certain time, the teams switch roles.

Variant I:
The basic idea remains the same as described above. One team is in the field, one team completes the obstacle course. However, the tennis ball is replaced with a rugby ball and all additional rules (ball must cross the line in the air and strength exercises when the ball touches the ground) are cancelled. This means that the running team has less time to pass the obstacles. At the start, the rugby ball is thrown or kicked (either from the air or by a team mate holding the ball on the ground). Once again, the aim is to complete as many laps as possible in the time available. A caught ball by the field team still scores a point.
Variant II:
The throwing/kicking team decides for itself how many runners run after a throw/kick. In contrast to the first game form, the last runner in the group is also obliged to start running after his throw/kick. If the team is "starved" as a result, a change is made.
Variant III:
If a runner finds himself between the obstacles when the sports director whistles, he must return to the start and line up in the row of throwers/bats/kickers (or drop out completely and perform additional tasks at the edge of the field). Optionally, it can be defined that only one runner is allowed per tyre.

11 stakes
11 soft mats (small)
1 soft mat (large)
3 vaulting boxes
3 long benches
1 parallel bars
2 horses
1 flipchart
1 whistle
1 tennis ball
1 baseball bat (optional)
1 batting device (optional)
6 hoops

1 rugby ball ► Variation of the exercise

Present the obstacles, including tips on how to pass the obstacles as quickly as possible.

Depending on the size of the group, the participants can overcome the obstacle one by one after the presentation and practise for the first time.

11 stakes
10 soft mats (small)
1 soft mat (large)
3 vaulting boxes
3 long benches
1 parallel bars
2 horses

The obstacle course in the hall is set up in the specified standard size (volleyball court). All participants complete a few runs without time pressure to familiarise themselves with the obstacle course (minimise the risk of injury). As an option, participants can complete a timed run to get an initial indication of their time with a view to a possible competition format.

11 stakes
10 soft mats (small)
1 soft mat (large)
3 vaulting boxes
3 long benches
1 parallel bars
2 horses
3 stopwatches (optional to stop the times)
1 flipchart/evaluation sheet (optional to note the times)

The obstacle course in the hall is set up in the specified standard size (volleyball court). All participants complete at least one run for time and thus receive an initial time indication with regard to a possible competition form.

11 stakes
10 soft mats (small)
1 soft mat (large)
3 vaulting boxes
3 long benches
1 parallel bars
2 horses
3 stopwatches
1 flipchart/evaluation sheet (optional for recording times)

The participant throws a number and then completes the obstacle(s) according to the result:

1. Roll forwards and slalom around colouring sticks

2. Crawling under and jumping over the Swedish box elements

3. Balancing over the narrow side of the long bench

4. Climbing under/over the bar

5. Jumping over the horses

6. Crawling under and jumping over the horses

7. Jumping over the horses

8. Jumping over the horses

9. Crawling under and

10. Jumping over the horses (Swedish boxes)

11. Crawling under the large soft mat

After passing the obstacle, the participant ticks off the corresponding number on a poster (flipchart). Each obstacle must be completed twice to finish the exercise. This means that a half cross (/) is noted for each participant's start number on the first pass and the cross can be completed on the second pass (x). The dice may be rolled twice. If, after the second throw, you still do not have a number that has not been thrown before, you still have to complete the obstacle again, even though it may already be ticked off (variant: run around the obstacle course or touch a wall). Who is the first to tick off all the numbers on the flipchart? If necessary, adapt the exercise to the time conditions and finish after the first ranks if necessary.

11 stakes
10 soft mats (small)
1 soft mat (large)
3 vaulting boxes
3 long benches
1 parallel bars
2 horses
4 (foam) dice
1 flipchart (prepared in advance with rows number of participants and columns 1-6)

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)

Two participants stand on two lines about 5 metres apart. One participant calls out an addition with two-digit numbers (e.g. "34 plus 23") and then runs to their opponent to score a hit. If he scores before the attacked player can complete the task, he receives one point. The defender receives a point if he states the result before he is hit. In the next round, the roles are swapped. Who has scored a certain number of points first or has scored more points after a certain time?

Variant:
Only shoulder and torso hits are counted.

Participant:
1 pair of boxing gloves

Stand leaning diagonally against the wall (back against the wall), arms bent at the side at shoulder height (hands facing forwards), push your elbows back (upper body away from the wall) and return to the starting position.

Attention:
Do not rest your shoulder blades completely on the wall.

Lighten:
Stand upright.

Harden:
Foot further away from the wall (increase the incline).

1 wall

A distinction is made between the left-handed and right-handed stance. Right-handers take the left stance (left foot in front), while left-handers take the right stance (right foot in front). The left-hand stance: The left foot is placed one step forwards from a parallel stance approximately shoulder-width apart so that the right hand is behind. The right hand corresponds to the striking hand, the left hand to the leading hand. The distance between the two feet is approximately one shoulder width, with the feet on a diagonal to each other. The front foot stands on the entire sole, the heel of the back foot is raised. Both feet point forwards and the weight is evenly distributed over both legs. The front shoulder is turned slightly inwards. The whole body is slightly crouched, the knees are slightly bent and soft. The striking hand is placed in front of the chin and rests against the body. The lead hand is in front at eye level. The fists point outwards with the back. The arms are in front of the body and the elbows point downwards so that the arms cover the body.

Alternate between bringing one elbow forwards at eye level (pointing forwards/upper arm in the direction of your gaze) and turning your upper body with it.

Attention:
Always hold your arms up (chin or eye level).

Lighten:
Lower your elbows forward (chest height).

Harden:
Hold additional weight on your arms or in your hands.

2 weight cuffs/weight balls/dumbbells ► make the exercise more difficult (additional weight)

Sit upright on the Swedish box (or a long bench), place your arms bent next to your head (hands on the back of your neck), bring your elbows and knees together by lifting each leg and lowering your upper body crosswise in front of your stomach. Switch sides after each exercise.

Attention:
Do not fold your elbows together/bring them in front of your face.

Lighten:
Do not bring your elbows and knees fully together.

Harden:
Add weight to your legs.

2-3 vaulting box elements (incl. top section) or 1 long bench

2 weight cuffs ► to make the exercise more difficult (additional weight)

Stand on one leg in front of the swinging box elements/long bench (left), place the other (right) leg on the top of the swinging box/long bench, step onto the box element/long bench and simultaneously bring the knee of the swinging leg together with the opposite elbow crosswise, then return directly to the starting position.

Attention:
Keep your back straight, keep the knee of the supporting leg centred over the foot (do not bend forwards).

Lighten:
Lower element (upper part of the swinging box only) or no element at all.

Harden:
Additional weight on the feet, higher element.

2 vaulting box elements (incl. top section) or 1 long bench

2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 additional box elements ► make the exercise more difficult (position)

Stand on one leg in front of the swinging box elements/long bench (right), place the other (left) leg on the top of the swinging box element/long bench, step onto the box element/long bench and simultaneously bring the knee of the swinging leg together with the opposite elbow crosswise, then return directly to the starting position.

Attention:
Keep your back straight, keep the knee of the supporting leg centred over the foot (do not bend forwards).

Lighten:
Lower element (upper part of the swinging box only) or no element at all.

Harden:
Additional weight on the feet, higher element.

2 vaulting box elements (incl. top section) or 1 long bench

2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 additional box elements ► make the exercise more difficult (position)

Stand upright, feet hip-width apart. Place your hands loosely at your temples or behind your head (elbows pointing to the side). Tense your stomach slightly, shoulders loose. Raise one leg from this position. At the same time, rotate the upper body so that the elbow is crossed towards the knee. Roll the upper body in slightly, the movement comes from the abdomen. Then lower your leg and roll up your upper body and return to the starting position. Switch sides after each repetition. Exhale when your elbows and knees come together and inhale when you return to the starting position.

Attention:
Relax your neck, do not pull with your hands on your head. Avoid swinging, work slowly and in a controlled manner. Pelvis remains stable, abdomen remains active throughout.

Lighten:
Hold your hands on your hips or in front of your chest, lift your knees only slightly, turn your upper body only slightly, do not curl up too much.

Harden:
Place your hands behind your head (open your elbows wide), lift your knees high and explosively, actively pull your elbows and knees together, curl your upper body up more. Hold the end position for 2-3 seconds. Additional weight on the feet. Exercise the same side several times without putting the leg down (let the knee float down briefly).

2 weight cuffs ► make the exercise more difficult (additional weight)

Stand on four feet, stretch one arm and one leg crosswise, bring knees and elbows together under the body (approximately chest height) and return to the starting position (without lowering). Switch sides after each exercise.

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position.

Harden:
Hold additional weight on the legs/arms and/or in the hands.

2-4 weight cuffs/2 weight balls/dumbbells ► make the exercise more difficult (additional weight)

Lie on your back, arms bent next to your head, upper body slightly raised (shoulder blades off the floor), legs stretched out and slightly raised, bring one elbow and one knee together crosswise (approximately at navel height). Switch sides after each exercise.

Attention:
Do not lower your upper body completely (constant tension), do not pull your head with your hand (place your hand next to your ear).

Lighten:
Do not bring your elbows and knees fully together (smaller range of motion); only hold the starting position.

Harden:
Hold your arm outstretched in a high position (in extension of your body) towards your knee; add weight to your arms and/or legs.

2-4 weight cuffs/2 dumbbells ► make the exercise more difficult (additional weight)

The sports leader explains the various exercises/posts or test forms to the participants and points out the correct execution (including organisational instructions) as well as possible misalignments/error patterns.

Once you have mastered the basic position, you can try your first steps. It is important to feel the strap with the forefoot before putting the whole foot down. This means you don't have to look at the strap to know where it is. Before you remove the back foot from the strap, you should place it on your toes to shift your centre of gravity to the front foot.

Easier:
Stretch the slackline tightly over a short distance (3-5m); help a partner by holding their hand (always go with the balancing movement and only stabilise when the slackliner is almost falling).

Harder:
Walk backwards; stretch the slackline over a long distance.

1 Slackline

Hold on to the horizontal bar in a hanging position (full body extension, arms stretched out overhead in a high position - passive hang) (the position can be assumed with the help of a bench or a chair), the hands grasp the bar with an overhand grip (palms facing backwards), the arms are positioned shoulder-width apart. Hold the position for as long as possible (hollow position). After the exercise, slowly place your feet back on the chair or bench before releasing your hands from the pole or dropping to the floor to stand.

Attention:
Let your upper body hang still (no swinging; tense your core muscles); arms are fully extended.

Lighten:
Do the exercise for a shorter period of time; use the elastic band as support (place your feet on the band).

Harden:
Additional weight; do the exercise with one arm.

Variant I:
Knee bent.
Variant II:
Grab the bar with a neutral grip or underhand grip.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Lie on your back with your legs supported by your heels on the balance hemisphere and your hands gripping the handles of the sling trainer (lower height, hammer grip). Bend your arms to raise your upper body and bring it into a horizontal position. Hold the position.

Attention:
Keep your body taut (no sagging); keep your head in a neutral position.

Lighten:
Let your legs rest on the floor.

Harden:
Heels supported on the balance board; additional weight.

Variation:
Bend and stretch arms (raise and lower upper body).

1 sling trainer
1 balance hemisphere

1 balance board ► to make the exercise more difficult (unstable base)
1 weight waistcoat ► to make the exercise more difficult (additional weight)

Hanging on the wall bars (back facing the wall bars), body stretched out, legs bent (knees raised to hip height), hold the position.

Attention:
Back always remains against the wall bars.

Lighten:
Lift the knees less high.

Harden:
Additional weight for the legs; stretch the legs.

1 wall bars

1 horizontal bar

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart in the centre of the elastic band, with your hands holding one end of the band next to your body at shoulder height, the elbows of your bent arms pointing downwards, stretch your arms straight up next to your ears and bend back to the starting position.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Step with your front foot on the centre of the band. Cross the ends of the band and grasp them next to your body (palms facing up). Elbows bent and close to the body. Move your arms up to the sides without moving your shoulders.

1 elasticated rubber band

One participant is in the forearm support, the partner supports the upper body from the side (body view of the partners corresponds to the letter "T") with the hands on the partner's back (back facing the partner, arms behind the back, legs stretched). The participant leaning on their partner bends and stretches their arms (lowering and raising the upper body, tricep press).

Attention:
Actively tense the trunk during the forearm support (no sagging). When doing the tricep press, press your elbows together and hold them in place.

Lighten:
Bend your feet closer to your partner/legs, bend your arms less. Forearm support: lower your knees.

Harden:
Additional weight (on the hips); forearm support: Unstable support (for arms and/or legs)

1 weight disc/sandbag ► make the exercise more difficult (additional weight)
1-2 balance cushion/balance board(s) ► make the exercise more difficult (unstable surface)

Exerciser: Standing, support elbows on the vaulting box, bend and stretch arms (raise and lower forearms).
Partner: Counteracts the exerciser's movement by holding hands.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity).

Lighten:
Less resistance from your partner.

Harden:
More resistance from your partner.

1 swedish box