The participants stand on one leg (one-legged stance) and have their arms crossed in front of their chest (the leg may be changed from time to time; if necessary, this is determined by the sports director). They try to unbalance their opponents by jostling or dodging them. Whoever touches the ground with both legs or falls over is eliminated. Which participant still hops on one leg at the end?

An additional exercise (e.g. wall sits, press-ups, forearm support) can be determined for the fallen "cocks".

4 marking cones (optional) ►Field markings

In the starting position, the front foot is turned inwards and the back foot is straight on the band. Your body weight is on the front foot. Now turn the back foot 180 degrees and simultaneously change your gaze in a quick movement (similar to a pirouette).

Lighten up:
Help a partner by holding their hand (always go with the balancing movement and only stabilise if the slackliner is about to fall).

1 Slackline

Bend your legs in a standing position, upper body tilted forwards, bend one leg alternately and touch the tip of each foot with your hand crosswise.

Attention:
Knees always remain behind the tips of the feet and point forwards.

Lighten:
Lower your upper body less (touch your knees instead of the top of your feet).

Harden:
Add weight to your arms and/or legs.

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

Push-up position (high support, face/gaze downwards), buttocks slightly raised, touch the opposite foot or knee with one hand, without lifting the legs. Switch sides after each exercise.

Attention:
Keep your upper body stable (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on the arms; unstable support.

2 weight cuffs ► making the exercise more difficult (additional weight)
2 balance cushions/1 balance board ► making the exercise more difficult (unstable base)

Push-up position (high support, face/look down), bring one hand crosswise to the shoulder. Switch sides after each exercise.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the basic position (push-up position); place your knees on the floor.

Harden:
Additional weight (on your back or arms); unstable base.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Stand upright on the balls of your feet, shoulder-width apart, alternately lift one foot while hopping and touch it with your hand crosswise in front of your body at hip level.

Attention:
Do not put your heels down completely (keep jumping on your toes).

Lighten:
Lift your foot less (possibly without touching it with your hand).

Harden:
Lift your foot higher; additional weight (on your legs).

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

Inverted four-foot stance (chest pointing upwards, body supported on hands and feet, fingertips pointing forwards). Raise one arm and one leg crosswise and bring the hand and foot together. Switch sides after each exercise.

Lighten:
Just hold the position or raise your arm and leg only slightly (without bringing your hand and foot together).

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Push-up position (high support, face/gaze downwards), bring one hand and one foot together crosswise, keeping the arm stretched and the leg bent (knee approximately at chest height). Switch sides after each exercise.

Attention:
Keep your upper body as stable as possible (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on arms and legs; unstable base.

Variant:
Cross your elbows to your knees.

2-4 weight cuffs ► Make the exercise more difficult (additional weight)
1-2 balance cushions ► Make the exercise more difficult (unstable base)

Side support on the (right) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Lie on your back with your legs bent (feet also bent or flat on the floor), arms outstretched and slightly raised next to your body, hands alternately on your left and right heels (tilt your upper body sideways).

Attention:
Do not lower your shoulders completely (constant tension).

Lighten:
Lower your hands forward; only hold the centre position with your upper body raised.

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

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

In the push-up position, hold a dumbbell in each hand and alternately move one dumbbell to the opposite shoulder by bending one arm (return to the push-up position in between).

Caution:
Keep the torso stable and don't let it sag (actively tense the torso muscles).

Lighten:
Less weight.

Harden:
More weight; additional weight (on the back).

Variant:
Combine exercise with push-ups (i.e. bend and stretch left arm, push-up, bend and stretch right arm, push-up, etc.).

2 dumbbells

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Game idea:
Two teams with several outfield players and a goalkeeper each throw the ball into the opponent's goal through skilful attacking. Good defensive behaviour should prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball crosses the opponent's goal line in its entirety.

Playing field:
Handball field (20mx45m) with goal circle.

Number of participants:
7 against 7 (6 outfield players plus 1 goalkeeper).

Playing rules:
The game is started by a kick-off by one team in the centre of the field. The ball carrier may take a maximum of three steps with the ball in his hands. In order to move, the ball must therefore be bounced or passed to each other. If a player is in possession of the ball, he may catch the ball a maximum of two times. If the ball is picked up after being bounced, it may not be bounced again. The ball may not be held in the hands for longer than 3 seconds and may not touch the body below the knees ("foot rule").

It is forbidden to snatch or knock away the held ball. It is also prohibited to hold the opponent by the body or clothing. Such fouls result in a free throw at the place of the incident. If the foul occurs between the free-throw line and the goal circle, the free throw is taken from the free-throw line. No attacking player may be between the free-throw line and the goal circle when the free-throw is taken. If the foul prevents a clear scoring opportunity, a 7m throw is awarded (direct goal kick from the 7m line; the front foot must not be moved).

The goal circle may not be entered by the field players. However, jumping into the goal circle is permitted, provided the ball is played/thrown before touching the ground. The goalkeeper may move freely within the goal circle and prevent hits with all limbs.

If the ball leaves the pitch over the touchlines, the ball is returned into play by the opposing team with a throw-in (normal pass with the front foot on the line). If the ball crosses the baseline, a throw-in is taken by the goalkeeper (exception: a defender touches the ball before it leaves the pitch over the baseline; in this case, a throw-in is taken in the respective corner of the pitch by an attacker).

After a goal, the right to attack changes. The kick-off is taken in the centre of the field by the team that scored the goal.

On two or more pitches, 7 attackers play against 4 defenders. The attackers try to play 20 passes, for example. The defenders simultaneously aim to touch an attacker who is in possession of the ball. If they succeed, the game starts again. Change function after 5 attempts.

Objective: free running, precise passing, cover work, anticipation.

Pitch:
4 armbands / covers
1 handball

Both teams (4-6 players) have a rolling goal (ball track, Swedish box). The goalkeeper can kick this goal around freely. The game is played with a ball. The aim is to put the ball into the moving goal. The handball rules apply. The own goal may not be defended with the body. The court can also be divided into several playing fields.

Objective: Orientation in space

Pitch:
4 armbands / covers
1 handball

The participants bounce the ball through a slalom course consisting of marker cones and then take a shot on goal (jump shot or core shot) from a defined line.

Additional strengthening task:
Those who do not hit the target complete a strength exercise: 20x knee lift on the spot (skipping)

1 vaulting box
3 marking cones
6-8 colouring sticks
2-4 handballs (depending on the number of participants)

Two teams of 4-6 players each play handball against each other. The game continues seamlessly after goals are scored. The goalkeeper has 2-3 additional balls for this purpose.

Objective: High intensity; increasing the load

Pitch:
6 armbands / covers
1 handball
2 goals

Two teams of 4-5 players each try to place the ball in the opponent's goal area or behind the opponent's baseline. If the ball carrier is touched, he must pass the ball and can no longer score.

Objective: Run free, offer yourself, take advantage of the surplus situation

Variant:
A joker supports the team in possession of the ball

Pitch:
4-5 armbands / covers
1 handball

Push-up position (high support, face/look down), walk backwards with your hands and slowly straighten up until you can touch your feet, bring your hands forwards back to the starting position (possibly even further than head height).

Attention:
Do not let your upper body sag (actively tense your core), do not wiggle your hips back and forth.

Lighten:
Do not move your hands so far backwards/forwards.

Harden:
Stable surface (for your feet).

1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms stretched out to the side (shoulder height - palms facing the floor), bend your arms and touch your shoulders with your hands, stretch your arms back to the starting position.

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

Variant:
Arms held out in front instead of stretched out to the side. A combination of arm positions is also possible: after touching the shoulders, extend the arms alternately frontally or laterally.

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

Two participants stand opposite each other and pass the aid to each other (approx. 8 metres apart). After four (or more) faultless passes, both participants may move one step backwards. For each error (ball/shuttle/throwing disc falls to the ground, ball cannot be received correctly, ball is not controlled with the playing equipment, etc.), the participants must reduce the throwing distance by one step.

Variant I:
Depending on the game equipment or type of ball, a specific throwing, striking or shooting technique may be required for passing.
Variant II:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that reaches a certain distance first after the sports director's start signal.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

Start in an upright position, swing the arms and swing leg forwards, place the hands wide in front, push off with the standing leg, close the legs to stretch the whole body in a handstand (body tension), look down, bend the arms and hips, bring the chin to the chest, roll over the neck and back, squat the legs, stand up from the seat (without using the hands) to a safe standing position.

Variant:
Practise handstand against a wall beforehand, then with the support of a partner (holding the legs).

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

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Exercise description:
Stand upright, arms outstretched in front of you, palms facing inwards, move arms up and down in a staggered manner (height of the crown of the head and chest).

Attention: Always keep arms almost fully extended and never lower than chest height.

Lighten: Extend arms less.

Lighten: Hold additional weight on the arms or with both hands.

2 weight cuffs/weight balls/dumbbells/1 weight disc ► Make the exercise more difficult (additional weight)

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.