Exercise description:
The aim is to practise technical/tactical elements intensively, with each participant assuming the position of attacker or defender depending on the game situation. During the exercise, half of the participants are in possession of the ball (= attackers). The remaining players without the ball are defenders. The attackers can shoot at all available baskets, but only once in succession at the same basket. Each defender can get a ball by defending in accordance with the rules (e.g. by stealing the ball or successfully grabbing a rebound). After a successful basket shot, the attacker retains possession of the ball. Each participant counts the baskets scored within a specified time.

Variant:
Vary the ratio of attackers to defenders.

Per 2 participants:
1 basketball/FooBaSKILL ball

Court:
4-6 basketball hoops

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner changes).

Variant:
As a league game/royal tournament (winner advances, loser relegated).

No material required

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner change).

No material required

Two participants lie face to face on their stomachs and lift their arms and upper body off the floor. Now both try to grab their opponent's hands and push them to the floor. The winner is the one who can keep their opponent's hands on the floor for two seconds.

2 soft mats (small) ►indoor version

2 tent sheets ►outdoor version

Indoor post set-up:
Connect the soft mats to each other on the narrow side using Velcro (exercise can also be carried out without mats)

The participants lie in a prone position facing each other (head facing their partner). At the same time, they raise their upper body and hand each other a medicine ball. The upper body is lowered and the participant with the ball brings it to their forehead and then stretches their arms forwards again. The partners perform the exercise again (raising the upper body), with the other participant now bringing the ball to their forehead.

2 soft mats (small)
1 medicine ball

From the boxing position, the medicine ball is pushed against the wall and caught again at head height.

1 wall
1 medicine ball

Two participants lie on their backs with their legs bent opposite each other (legs pointing towards their partner; possibly hook each other's feet). At the same time, the participants perform a torso bend (raise/lower upper body) and hand each other a medicine ball (easy to difficult: hold ball in front, hold ball in front of chest, hold ball up with arms outstretched).

Variant:
One participant holds the claw with raised upper body towards the partner, who in turn also hits two straight lines on the claw with raised upper body. Both participants then perform a torso bend so that the claw can be handed over when the upper body is raised again. During the next exercise (trunk bend), the other participant now hits the claw, etc.

2 soft mats (small)
1 medicine ball

Variant:
1 claw

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the medicine ball is held in a boxing position in front of the head (one hand under the ball, one hand resting on the side of the ball). Participant B is standing approx. 1-2 metres away from their partner. Participant A pushes the ball towards their partner by simultaneously lifting their torso and stretching out their throwing arm. The partner holds the ball briefly and then throws it back again. Participant A changes throwing arm with each pass and does not touch the floor with their shoulders during the entire exercise (do not raise their upper body too high to ensure constant tension in their torso).

Variations:

• Heavier medicine ball
• Participant B throws the ball back immediately.
• Participant B stands further away.

Pro Gruppe:
1 Medizinball
1 Weichmatte (klein)

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the fists are doubled in front of the head (hands at chin height). Participant B stands upright at his partner's head height with bent forearms (90 degrees at the elbow joint). Participant A raises his upper body explosively, rotates his upper body slightly and strikes crosswise against the hand of participant B (strikes with the left and right fist alternately). The upper body is lowered between repetitions, but the shoulder blades do not touch the floor.

Variant:
Lift the upper body, perform 3 alternating punches (e.g. li-re-li) and lower the upper body again.

Per participant
1 pair of boxing gloves

Per group
1 soft mat (small)

Two participants stand one behind the other in front of the raised (large) soft mat. For 10-15 seconds, the person in front boxes a predetermined punch or punch combination against the mat (really exhausting themselves). Once the time has elapsed, he makes room for his partner and lines up behind him. The second participant now begins to hit the mat. The sports director specifies the number of passes.

Participant:
1 pair of boxing gloves

Pro group:
1 soft mat (large)

Skipping rope:

• bipedal
• jumping on one leg (left/right)
• right/left leg first (variation: lift leg/knee correctly or jump only lightly on the ball of the foot)
• alternating right/left leg first (variation: lift leg/knee correctly or jump only lightly on the ball of the foot)
• alternating left/right heel on the floor

1 skipping rope

In the push-up position, support your arms with your hands on an inverted long bench and place your legs on the floor. Spread your legs apart in small jumps and bring them back together in the starting position. However, a push-up (bending and stretching the arms) is also integrated into the exercise in the position with the legs apart before the legs are brought together.

Variant:
Vary the position of the hands/arms (e.g. wide, narrow, together).

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

In the forearm support, the outstretched legs and upper body practically form a line. The legs are supported by the tips of the toes on an inverted long bench and the upper body is supported by the forearms on the floor. The forearms lie flat and parallel to each other with the upper arms resting vertically on the floor (90 degree angle at the elbow joint). Alternately, one leg is raised slightly (foot approximately at heel height).

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

Push-up position, legs placed on the inverted long bench; bend and stretch arms (lower and raise upper body).

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands and jump backwards with both legs to get into a push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. In the squat position, the upper body is slightly tilted forwards, stretch your arms backwards at an angle along your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump (lateral-sided) over the long bench (use the momentum of the arms). Straighten the upper body and restart the exercise (assume a push-up position) to finally jump back to the starting position.

Variant:
Jump frontally over the long bench.

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

Support your upper body with your arms on the inverted long bench. Jump with both legs from one side of the long bench to the other.

Variant:
Land and jump with the outer leg only.

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

Stand with one leg on the inverted long bench and the other leg on the floor. Alternate the foot position while jumping.

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

The strength endurance test (KAT) is used to test the conditional substance.

Execution regulations

Appendix:

The KAT must always be carried out indoors and cannot be moved outside. At the KAT, all posts are precisely prescribed and are located at a clearly defined location. A volleyball court should be marked out in the hall, as the controls are distributed from this court according to certain measurement specifications. The control posts are located within the volleyball court.

Post description:

1. Run: 4 painting sticks are required for the circuit.

2. Row: The poles are set at two different heights. Low spars 1.20 m and high spars 1.30 m. The distance between the bars is 60 cm.

3. Bench seats: The wide side of the bench faces upwards.

4. Push-up: A halved foam ball defines how low the upper body must be lowered (height 15 cm).

5. Torso bend: The wide side of the bench faces upwards. Optionally, fitness mats can be provided for the participants.

Execution:

Run: The run takes place around the entire volleyball court. Start in the corner behind the painting stick of the assigned partial volleyball court (1/3) by the parallel bars.

Row pull: The participant holds on to the bars in a heel position and in a strong back position (legs under the bars). The backs of the hands point towards the face (overhand grip). The upper body is raised and lowered by bending and stretching the arms (without losing the full body extension). The chest must touch the bars 12 times. Participants taller than 1.80 m choose the higher bar.

Bench sit: The participant sits on the long bench (one leg on each side). By jumping off with both legs, the participant reaches a standing position on the long bench. The participant jumps back to the starting position. The standing position on the bench must be reached 12 times (buttocks always touch the bench between jumps).

Push-up: The participant assumes the push-up position. The upper body is raised and lowered by bending and stretching the arms. The chest must touch the foam ball 12 times. Female participants assume the push-up position with their knees supported on the floor and feet held high.

Torso bend: The participant lies on their back. The legs are bent with the calves resting on the bench (heel not on the edge of the bench to support the movement). The participant must raise their upper body 12 times so that both hands touch the bench surface completely (wrist overhanging the front edge of the bench).

Female participants and male participants aged 41 and over must complete the strengthening exercises 10 times (instead of 12). Female participants aged 41 and over repeat the individual exercises 8 times (instead of 10).

The participant always has 2 minutes to complete the five exercises (= 1 round). The faster the exercises are completed, the more time is available for recovery (it is not possible to "run ahead"). The test leader gives the participant the start signal for the next round (every 2 minutes). The participant tries to complete as many rounds as possible.

A participant must stop the test if the required number of repetitions (12/10/8) is no longer achieved in an exercise; it takes more than 2 minutes to complete a round.

Attempts:

One.

Measurement:

Time: The participant has 2 minutes to complete a round.
Points: Each completed lap scores one point. The aim is to score as many points as possible. Half a point is awarded if the second strengthening exercise (bench sitting) is completed in full.

The participant counts the number of repetitions of the strengthening exercises independently. If more than one participant needs to be checked, the test leader will carry out spot checks. If a participant does not complete the correct number of repetitions, the test leader ends the test. If the test leader only checks one participant, he/she can count the number of repetitions out loud.

Control:

The test leader explains all the execution regulations to the participants in advance and demonstrates the exercises if necessary (however, all participants should be familiar with the test). During the strengthening exercises, the test leader stays with the participants and carries out spot checks on the number of repetitions of the individual exercises (ideally, one test leader checks one participant). The test leader sends the participants to a new round every 2 minutes. A test leader can control a maximum of 3 participants (a maximum of 9 participants per volley-ball field with 3 test leaders). As soon as a participant no longer achieves the required exercises within the 2 minutes, the test leader notes the completed rounds. Completed rounds result in half a point if the second strengthening exercise (bench sitting) is completed. 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 -> KAT

For 3 participants and 1 test leader (9 participants and 3 test leaders):
1 (3) stopwatch(es), 4 (8) stakes, 1 (3) parallel bars, 2 (6) long benches, 3 (9) halved foam balls, 3 (9) fitness mats

Starting position:
Stand upright with feet shoulder-width apart. Hold the ball with both hands in front of the chest, elbows slightly bent.

Movement execution:
Press the ball overhead in a controlled manner until the arms are almost extended. Hold briefly, then bring the ball back to the chest. Perform the movement smoothly and evenly.

Attention:
Keep the back stable and upright; avoid arching the lower back; Head in a neutral position; gaze forward.

Lighten:
Perform seated; use a lighter weight.

Harden:
Use a heavier weight.

1 medicine ball

1 long bench ► to simplify the exercise

When standing upright, hold a weighted disc in front of your head with your arms bent and move the disc around your head with your arms bent, keeping the rest of your body stable except for your arms. The weight must be kept at head height throughout the exercise. Change the direction of rotation after one or more rounds.

Attention:
Upright posture.

Lighten:
Less weight.

Harden:
More weight.

1 weight disc

Push-up position (high support, face/gaze downwards) with legs slightly straddling and arms supported on two small weight discs. Slide one arm including the disc forwards along the floor as an extension of the body, then move the outstretched arm to the side (90 degree angle to the body) and return to the starting position (the movement corresponds to drawing a quarter circle, so to speak). Back in the push-up position, perform the same exercise with the other arm/disc.

Attention:
Head, torso, hips and knees form a line (do not let your buttocks sag, tighten your stomach).

Lighten:
Just hold the basic position (push-up position); reduce the range of motion of the playing arm or only move it forwards and back to the starting position.

Harden:
Additional weight (on the back and/or arms).

2 weight discs (small)

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

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks and your outstretched legs slightly off the floor. Perform circular movements with your legs closed (vary the range of movement and direction).

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Just hold the position (legs stretched out slightly off the floor).

Harden:
Clamp additional weight for the legs/between the legs.

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

Stand upright with your feet shoulder-width apart, arms extended forwards (frontally) at shoulder height, perform small circles with your arms in both directions (shoulder height).

Attention:
Always keep your arms almost fully extended.

Lighten:
Stretch your arms less/bend them slightly.

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

Variant:
Increase the range of motion (crown and navel height) and increase speed if necessary.

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

Stand upright with your feet shoulder-width apart, arms outstretched to the side at shoulder height, make small circles with your arms in both directions (shoulder height).

Attention:
Always keep your arms almost fully extended.

Lighten:
Stretch your arms less/bend them slightly.

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

Variant:
Increase the range of motion (crown and navel height) and increase speed if necessary.

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

Game idea:
Two teams with several field players and a goalkeeper play the ball with the intercrosse stick by skilfully attacking the opponent's goal. The aim is to prevent the opponent from scoring goals by playing good defence.

Scoring:
A goal is scored when the ball crosses the goal line completely.

Playing field:
45 m wide and 102 m long. The (floorball) goals are located 14m in front of the end of the pitch.

Number of participants:
10 against 10 (9 outfield players plus 1 goalkeeper), indoors 6 against 6.

Rules of the game:
After the referee's whistle, two players in the centre try to play out the ball between them, capture it or pass it to one of their teammates. The attacker/defender positions change as soon as the defending team has won the ball. Physical contact and knocking the ball away are permitted throughout the game.

Fouls: Personal fouls are pushing using the stick as resistance, blows with the stick that hit the body or head, unnecessary roughness. The penalty time for a personal foul is one to three minutes. Technical fouls include offside, pushing from behind, holding and the active use of the free arm of a player carrying the ball. Penalties for technical fouls are cancelled by a goal.

For safety reasons, however, the same rules as for intercrosse are also used outdoors in sports lessons, i.e. no physical contact is made.