1 time up and down, sideways with small steps between the pilons.
RUN TOWARDS POST 1 for a through-ball.
At pilon 2
5 sit-ups.
RUN TOWARDS POST 2 for a dodge ball (minimum 5 meters).
At pilon 3
again 1 time up and down between the pilons with small steps
RUN TOWARDS POST 3 tap the post and take a short chance.
If you have 5 points, you can change, only the shot counts for 2. (From post 3 to pilon 1 an interval for seniors with running at slow pace and sprinting.)