Approach at a 45 degree angle, jump off in front of the vaulting box with the leg facing away from the wall and push off from the wall over the box with the leg facing the wall, landing on the soft mat.

Make it easier:
To improve the grip on the wall, a small soft mat can be set up at the point of contact with the wall from which the participant can push off.

Variant I:
After the jump, support yourself on the vaulting box with the hand facing away from the wall. Walk over the vaulting box with your feet.
Variant II:
After the jump, support yourself on the vaulting box with your hand facing away from the wall. Walk along the wall with your feet.

1 swing box
1 soft mat (small)
1 wall

Post structure:
Place the swing box (4 elements incl. top section) against a wall, place a soft mat behind it.

Approach at a 45-degree angle to the wall, jump off with the leg facing away from the wall (in front of the large soft mat ► indoor version), take as many steps as possible against the wall, then push off strongly to land (on the small soft mats ► indoor version).

1 soft mat (large) ► indoor version
2 soft mats (small) ► indoor version
1 wall

Indoor post setup:
Place a large soft mat (lengthwise) on the hall wall, behind it place two small soft mats.

outdoor:
One wall (with grass surface if possible)

Approach at a 45 degree angle, jump off with the leg facing the wall, the hand facing away from the wall turned forwards (fingers pointing away from the wall), support on the horse, run over both walls (2 steps on the first wall, 1 step on the second wall), jump into the standing position.

1 pommel horse
1 wall corner

Post setup:
Place the pommel horse in a corner of two walls.

Two teams play against each other in a limited playing area. A point is scored if the ball can be played against the opponent's wall with the head after a pass. Bouncing with the ball is not allowed and the number of steps with the ball is limited (e.g. maximum 3 steps).

Optional: Change of possession when the ball falls to the ground.

Variant:
The ball must be caught by a teammate after the wall header for a point to be scored.

2 walls
1 ball ►futsal/football (volleyball, softball, foam ball)
x game ribbons/leaflets ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass is received by a team-mate via the wall. The rules of the respective game form naturally apply (futsal/football, floorball).

Participants:
1 stick ►floorball

2 walls
1 ball ►floorball, futsal/football
4 marking cones/caps ►field boundary (optional)
x playing ribbons/bibs ►team identification

Two teams play against each other on a limited playing field. A point is scored when a pass via the wall is caught by a team-mate. Bouncing with the ball is not permitted and the number of steps (e.g. maximum of 3 steps) with the ball is limited (optional: change of possession if the ball falls to the ground).

Variant I:
A point is scored if the ball (gym ball is not suitable for this type of game) is passed via the ground to the opponent's wall (define height if necessary) without an opponent subsequently catching the ball. A point is scored if the ball (gym ball is not suitable for this form of play) is played via the floor to the opponent's wall (possibly define height) without an opponent being able to catch the ball afterwards (ball: floor-wall-floor = point).
Variant II:
The ball must be pressed against the wall by a player to score a point.

2 walls
1 ball (e.g. basketball, handball, volleyball, gymnastics ball)
4 marking cones/caps ►court boundary (optional)
x playing ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass is caught by a teammate via the wall.

The following rules apply to the game:

• The ball may only be handled with a stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after the "cover").
• An attack must be executed within 30 seconds.
• Intercrosse is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

2 walls
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►field boundary (optional)
x playing ribbons/shims ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via the wall is caught by a teammate with a racket.

The following rules apply to the game form:

• The ball, which is balanced on the racket, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is played on.
• The ball at rest on the racket, without the player moving, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, arm or head (free hit).
• If the ball leaves the playing field, it is brought back into play by a free hit from the opposing team at the place of action.

Variant:
A point is scored if the ball is played via the floor to the opposing wall (possibly define height) without an opponent being able to catch the ball afterwards (ball: floor-wall-floor = point).

Per participant:
1 bat ►smolball

2 walls
1 ball ►smolball
4 marking cones/caps ►field boundary (optional)
x playing ribbons/bibs ►team identification

The participant stands in front of a wall and performs various tasks specified by the sports instructor. The exercises should be performed with both the stronger and weaker side.

• Wall passes with the forehand and backhand (direct or bounce the ball on the floor before hitting; distances vary).
• Overhead balls: the ball hits the ground in front of the wall so that it then bounces back in a high arc and can be hit to the ground again over the head.
• From a shorter distance, play the ball against the wall behind the back, catch the ball with the racket and pass it again behind the back and against the wall (no ground contact of the ball).

Participant:
1 bat ►smolball
1 ball ►smolball

Two teams play against each other in a limited playing area. A point is scored when a pass is received by a team-mate via the wall. The rules of the respective game form naturally apply (futsal/football, floorball).

Participants:
1 stick ►floorball

2 walls
1 ball ►floorball, futsal/football
4 marking cones/caps ►field boundary (optional)
x playing ribbons/bibs ►team identification

Two teams play against each other on a limited playing field. A point is scored when a pass via the wall is caught by a team-mate. Bouncing with the ball is not permitted and the number of steps (e.g. maximum of 3 steps) with the ball is limited (optional: change of possession if the ball falls to the ground).

Variant I:
A point is scored if the ball (gym ball is not suitable for this type of game) is passed via the ground to the opponent's wall (define height if necessary) without an opponent subsequently catching the ball. A point is scored if the ball (gym ball is not suitable for this form of play) is played via the floor to the opponent's wall (possibly define height) without an opponent being able to catch the ball afterwards (ball: floor-wall-floor = point).
Variant II:
The ball must be pressed against the wall by a player to score a point.

2 walls
1 ball (e.g. basketball, handball, volleyball, gymnastics ball)
4 marking cones/caps ►court boundary (optional)
x playing ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass is caught by a teammate via the wall.

The following rules apply to the game:

• The ball may only be handled with a stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after the "cover").
• An attack must be executed within 30 seconds.
• Intercrosse is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

2 walls
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►field boundary (optional)
x playing ribbons/shims ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via the wall is caught by a teammate with a racket.

The following rules apply to the game form:

• The ball, which is balanced on the racket, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is played on.
• The ball at rest on the racket, without the player moving, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, arm or head (free hit).
• If the ball leaves the playing field, it is brought back into play by a free hit from the opposing team at the place of action.

Variant:
A point is scored if the ball is played via the floor to the opposing wall (possibly define height) without an opponent being able to catch the ball afterwards (ball: floor-wall-floor = point).

Per participant:
1 bat ►smolball

2 walls
1 ball ►smolball
4 marking cones/caps ►field boundary (optional)
x playing ribbons/bibs ►team identification

Stand with one leg on the tyre and one on the floor, alternating the foot position as you jump.

Attention:
Keep your upper body upright, cushion your landing.

Lighten:
Start the exercise standing in front of the object, alternating one foot on the object and back to the starting position (no jumps - similar to climbing stairs); choose a lower element; lower cadence.

Harden:
Higher cadence; additional weight (on the feet); jump on the tyre (helmet) upwards to change legs.

1 tyre (10DM)

1 tyre (DURO)/helmet ► Make the exercise easier

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

Stand with one leg on the long bench/swinging box top and the other leg on the floor. Alternate the foot position during the jump.

Caution:
Keep your upper body upright, cushion the landing.

Lighten:
Start the exercise standing in front of the element, alternating one foot on the object and back to the starting position (no jumps); choose a lower element; lower cadence.

Harden:
Select a higher element; higher cadence; additional weight (on the feet); jump on the element to change legs.

1 long bench

1 vaulting box top section ► Easier exercise (position)

2 vaulting box elements (incl. top section) ► More difficult exercise (position)
2 weight cuffs/1 weight waistcoat ► More difficult exercise (additional weight)

The obstacle course in the hall is set up in the specified standard size (volleyball court). All participants complete at least two runs for time (competition format according to technical instructions). Depending on the time conditions, additional runs may be guaranteed (voluntary).

11 stakes
10 soft mats (small)
1 soft mat (large)
3 vaulting boxes
3 long benches
1 parallel bars
2 horses
2-3 stopwatches
1 competition sheet (for noting down times)
1 flipchart (optional for noting down times)

All participants will complete at least one timed run (competition format in accordance with the technical instructions). Depending on the time conditions, additional runs may be guaranteed (voluntary).

2-3 stopwatches
1 evaluation sheet (to record the times)
1 flipchart (optional for recording the times)
Obstacle course in the terrain

Before each use of the HiBa terrain, the elements must be checked for their suitability and the course must be cleaned/cleared 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 top priority

All participants line up in a circle. Person A calls out the name of person B, A throws the ball to B and runs after the thrown ball. As soon as B has caught the ball, another participant calls out their name (C) and the ball is thrown to C before A arrives at their place (B). Tip: running slowly generates more time for the next throw.

If the ball is badly thrown, not caught or the thrower is already at the catcher's place before the catcher has thrown the ball, various exercises can be integrated as an "additional task" (e.g. push-ups, squats, jumping jacks, etc.).

Variations:
Ball is thrown to B, the person to the left of B must move;
Ball is thrown to B, B calls "right/left", person to the right or left must move;
Ball is passed to B via the floor, meaning the person to the right of B moves, or the ball is thrown in the air and the person to the left of B moves.

1-2 balls (e.g. softball or volleyball)

Bob up and down on a slightly longer, tautly stretched slackline.

Ease:
Bob/bounce less intensively; help a partner by holding their hand (always go with the balancing movement and only stabilise if the slackliner is about to fall).

Easthen:
Walk at the same time and bob/bounce with every step.

1 Slackline

Each group is given a dice and a task sheet (e.g. 1 = 1 lap of running rw, 2 = 2 laps of running vw, 3 = 3 x prone position followed by a stretch jump, 4 = 4 press-ups, 5 = 5 jumping jacks, 6 = 6 trunk bends). The number rolled by one group member is performed by the whole group. Which group is the first to fulfil all the tasks and cross them off on the task sheet? Rolling a number multiple times means that the task is performed again each time.

Per group:
1 task sheet
1 dice
Writing materials

At the start, each runner throws the dice to determine the number of obstacles (e.g. colouring stick, marker cone, cones) they have to pass. The luck factor is therefore a significant factor in this type of relay. The next runner can throw the dice as soon as the starting runner is back at the starting position.

Per group:
7 colouring sticks
1 cube

A runner runs to a turning point (e.g. colouring stick, marker cone or cone) or to the wall of the hall to throw a show dice. The result of the number rolled multiplied by four corresponds to the number of jumps that must be performed with the skipping rope (max. 24x, min. 4x) before running back to the group. Which group finishes first (each participant runs once)?

Replacement: Run around the group, shake hands and send the next runner onto the course.

Per group:
2 colouring sticks
1 foam cube
1 skipping rope

One participant defines a target zone (e.g. target zones divided with skipping ropes in a handball goal -> 3 colours with top-middle-bottom). The entire group then tries to hit the specific target (e.g. yellow-bottom) by throwing the howler (3 attempts per participant from a specific line).

Additional strengthening task:
Those who have not scored a hit complete a strength exercise: 20x jumping jacks

1 handball goal
6-8 skipping ropes (demarcate target zones)
3 marking tapes (define target zones using colours)
3 throwing objects (howlers)

Each group throws at a can pyramid (e.g. standing on a Swedish box). There are two running rounds, a large main round and a smaller penalty round. The first participant in each group runs the main round before throwing balls at the cans. Three throws are "free", for each additional throw a penalty lap must be completed first. After all the cans have been hit, the next participant in the group starts the main round (during which time the person in front of them sets up the throwing stand again) before throwing at the cans. Which team is the first to complete a round?

Variant I:

Additional exercises can be defined for the waiting participants (e.g. forearm support or sitting on the wall)

Variant II:

Each participant only has a limited number of throws at the can pyramid (e.g. 6 attempts). After the attempts, any rifle still standing results in a penalty round before being handed over to the next participant.

Variant III:
The can pyramid is replaced by another target:

• inverted box
• mature
• mat
• painting stick

Possible throwing object:

• Indiaca
• Howler
• Frisbee
• Maturity

Variant IV:
Add obstacles (equipment from the MZH) to the main or penalty round.

Per group:
1 Swedish box
10 cans (or similar)
6 marking cones

The participants/(small) groups begin in the starting field (in the centre of the field) and run to the numbers in the specified order (ascending or descending) in an endless loop. In order to achieve a stagger, the participants/groups are assigned a different number at the start. After touching a number, they return to the starting field before they can run to the next number (variant: run directly to the next number).

Exercise field: approximately the size of half a football pitch; the numbers from 1-9 (possibly including posters) on the field.

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences.

Variants:

• Specify shift forms:
  • Reduce intensity for running ABC exercises (e.g. knee lift, sideways run).
  • Select a strengthening form for the shift (e.g. four-footed gait, double jumps, lunges).
• Integrate strengthening exercises:
  • A strengthening exercise corresponding to the number must be repeated for each number (e.g. seven jumping jacks for number 7);
  • A strengthening exercise is performed for each number according to a postcard (e.g. 20 push-ups).

1 number boards (no. 1-9) or 9 numbered whey cones
4 marking cones or route tape (starting field)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

9 control posters ►Variation of the exercise