Disciplines

There are twelve disciplines in the Versatility Badge Challenge that test your physical fitness. You can participate in some of the disciplines at home or on your garden and you can make use of public sports venues for the others. Will you join this challenge? Register HERE and show off your versatility!

To become eligible for the badge you must finish ten disciplines. Nine of them are obligatory and the last one is optional – you can choose between 1.000-meter run, dribbling and swimming.

How to participate?

Read our short description of every discipline and watch the attached video.

1.60-meter dash - speed test
Classical 60-meter dash with a low start. You can run it at an athletic oval or anywhere else, if you measure the distance beforehand. A friend can measure your time and then you can switch places Do you need help? Look at the video!

2. Long jump with a run-up - speed and explosiveness test
Do a run-up as long as you wish and then perform a single leg take-off from a solid take-off area jumping into sand. Distance should be measured from the take-off spot to your last step traceable in the landing area. You can use a jumping venue accessible to public for this discipline. Do you need help? Look at the video!

3. Overhead medicine ball (2kg) throw with two hands - lower extremities explosiveness test
A medicine ball is a heavy ball that is used for weight training. You can find it in every gym and at many sports venues. To complete this discipline, you need to take it into both hands, stand backwards to the direction of the throw and throw it overhead at one swing. Don’t forget to keep your heels in front of the line; you can step over it after having thrown the ball. Do you need help? Look at the video!

4. Pull-ups on an inclined bench for two minutes - upper extremities strength endurance test
We recommend doing pull-ups on a regular Sweden bench (3.6 metres) hanging on the 10th bar of wall bars (i.e. 145cm above ground). Participants need to lay face down on the bench. They are holding underhand or overhand on the bar where the bench is hanged. Position of their legs isn’t relevant. Do you need help? Look at the video!

5. Skipping rope for two minutes - agility and endurance test
A jump rope is a thing that many of you have at home. How many jumps can you do in two minutes? Do you need help? Look at the video!

6. Two-footed triple jump - lower extremities explosiveness test
You can do triple jump at home or on your garden. It is important to perform the exercise continuously without stopping at the first and second landings. All three take-offs must be two-footed without any jumps in between. When landing, your feet must be next to each other. For the final landing, your feet don’t have to be next to each other but only the last step is measured. Do you need help? Look at the video!

7. Push-ups for two minutes - upper extremities strength endurance test
A very simple and well-known discipline. Girls, women, boys younger than 12 years of age and men older than 60 years of age do the simplified version – kneeling push-ups. Boys and men aged 12 to 60 do regular push-ups. We recommend doing push-ups on a clean floor or lawn. Do you need help? Look at the video!

8. Sit-ups for two minutes - core endurance test
The process is very similar to push-ups. You need to remember to keep your feet in contact with floor for the whole exercise. You can ask a friend to hold your feet. You need to complete sit-ups by touching your knees with your elbows. It is also possible to switch the sides – touching your right knee with your left elbow and the other way around. Do you need help? Look at the video!

9. Throwing ball (150g) - upper extremities explosiveness test
A cricket ball throw exactly as you remember it from school. Do a run-up as long as you wish and then try to throw the ball as far as possible. If you don’t have an opportunity to borrow a tape measure you can measure distance by steps. You can ask a friend or relative to help you with that and then you can switch places. Do you need help? Look at the video!

10. a) 1.000-meter run - aerobic endurance test
You can either use an athletic oval or you can measure the distance in a park. Start from a medium start. You can invite your friends or colleagues to join your run - you can do this discipline together. Do you need help? Look at the video!

10. b) Dribbling a basketball for two minutes - aerobic endurance and agility test
All you need for this discipline is a basketball and two marks on floor. The marks must be placed ten meters from each other. Athlete starts running from the first mark to the other, going around it from one side and returning from the other side (dribbling route is resembling the number eight). When going around the marks you always dribble with your outer hand, i.e. your right hand around one mark and left hand around the second mark. Do you need help? Look at the video!

10. c) Swimming for two minutes - aerobic endurance test
Visit a 25-meter long swimming pool with lanes. You can either start from a block or from water. You can choose any swimming style and it is possible to change styles during the challenge. Distance swam during the two minutes is measured. There is no instruction video available.