The obstacle course

Exercising on the obstacle course represents a popular practice material of physical education classes and sports trainings, and its compilation may demonstrate the creativity of the physical education specialist.

When designing the course attention should be paid to the following:

• Before the pupils begin practicing on the course, they should warm up.
• The available tools should be used in a versatile way.
• In case of larger numbers of pupils the practice can be started in multiple locations.
• Everybody should carry out the exercises in the same order.
• The exercises are planned according to the group's qualifications.
• The exercises should be demonstrated on every piece of equipment.
• We need to alternate involved muscle groups.
• Attention should be called to the increased accident risk
• Tracking distance needs to be determined.
• The number of repetitions of each task on equipment needs to be determined.

Example: the structure of the obstacle course and the exercises to be performed there as designed for higher grade pupils of elementary school.

Figure 1: A sketch map of the obstacle course

SPACE DRAWING (Figure 1)

1. 2 benches in one line:
   1. Running on top of the bench;
   2. running by the bench, the closer foot on top of the bench;
   3. straddle over the bench, jumping up onto the top of bench, knees bent, and jumping down into a straddle, (swinging the arms to facilitate the jump);
   4. skipping over the bench (4x at every bench);
   5. „giant walking” on top of the bench, (on the toes, stretching);
   6. „stork walking” on top of the bench (lifting the knees forward); 
2. A line of buoys, at distance of 1,5 – 2 m from one another (7-8 pieces)
   1. running a slalom between the buoys
   2. dwarf walking, hands behind head;
   3. bunny jump;
   4. spider or crab walk;
   5. lame fox walk;
   6. seal crawl;
3. Small boxes in one line, at the distance of 1.5 -2 from one another (7-8 pieces)
   1. running over the boxes;
   2. Jumping on one leg on top of the box, jumping down on the other leg among the boxes;
   3. jumping on and off the box and the floor;
   4. Continuous skipping over the box, with public vigor
   5. the left or right lateral position bal
   6. left-right transverse position next to the box,
   7. crosswise position at the box, side jumping on the box, and jumping off to the side, onto the floor. 
4. Gymnastics carpet:
   1. roll forward from a squat, with hands on the floor, into a sitting position, legs straight,
   2. roll forward from standing astride, into a sitting position, legs straight,
   3. roll backward from a sitting position into a squat, hands on the floor,
   4. roll backward from a sitting position into standing astride,
   5. cartwheel to the side,
   6. rolling from the prone position,
5. Moving on the wall bars:
   1. moving while hanging on the 5^th bar of  the wall bars;
   2. hanging from the top bar on the wall bars;
   3. moving on the wall bars and continuously turning over 180 degrees;
   4. in a deep push-up position, moving on forearms to the side through 5-6 wall bars;
   5. in a high push-up position, moving on forearms to the side through 5-6 wall bars;
   6. „monkey” jump;

The tasks should be changed after 4-5 rounds, continuously correcting errors!