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ISSB Individual Obstacles Task Guide
Prepare yourself for success in the Individual Obstacles Task.
Understanding the Task
The Individual Obstacles Task (IOT) is designed to assess your physical fitness, agility, courage, determination, and problem-solving abilities under pressure. You will be required to complete a series of obstacles within a stipulated time limit, usually 3 minutes.
Each obstacle carries marks, and your performance is evaluated based on your technique, speed, and adherence to instructions. Familiarize yourself with each obstacle's requirements and practice diligently.
General Tips for Success
- Listen Carefully: Pay close attention to the instructions given by the GTO (Group Testing Officer) before starting.
- Visualize: Before starting, quickly visualize your approach for each obstacle.
- Conserve Energy: Don't exhaust yourself on the initial obstacles. Pace yourself.
- Focus on Technique: Proper technique not only makes obstacles easier but also safer.
- Don't Give Up: Even if you struggle, keep trying. Your determination is also being assessed.
- Safety First: Prioritize your safety. Avoid reckless movements.
- Hydrate & Fuel: Ensure you are well-hydrated and have proper nutrition on the day.
- Warm-up: A good warm-up is crucial to prevent injuries.
Common Individual Obstacles
1. Tiger Leap / Long Jump Over Ditch
Description: A wide ditch (typically 8-12 feet) to be crossed by taking a running jump.
Technique: Gain sufficient speed, aim for a clear take-off, and land softly with knees bent to absorb impact.
Tip: Practice your long jump technique. Focus on horizontal distance.
2. High Jump / Wall Jump
Description: Jumping over a wall of a certain height (e.g., 4-5 feet).
Technique: Use a strong take-off, bring your knees up, and clear the wall. Alternatively, use a hand on top for leverage if allowed.
Tip: A good run-up and explosive take-off are key.
3. Zig-Zag Balance Beam
Description: Walking or running across a narrow beam that zig-zags, without falling off.
Technique: Keep your eyes focused ahead, maintain a low center of gravity, and use your arms for balance.
Tip: Small, quick steps are often better than long strides.
4. Rope Climbing (Vertical/Horizontal)
Description: Climbing a vertical rope to a certain height or traversing a horizontal rope.
Technique (Vertical): Use both hands and feet. Wrap the rope around one foot for grip, then use the other foot to push off. Pull with arms, push with legs.
Tip: Build upper body and grip strength. Practice the 'S' method for rope climbing.
5. Tyre Obstacle / Tyre Walk
Description: Stepping through a series of tyres laid out on the ground, or over stacked tyres.
Technique: Maintain balance and step carefully. For stacked tyres, lift your knees high.
Tip: Focus on agility and coordination.
6. High Ladder / Commando Net
Description: Climbing over a high wooden ladder or crawling under/over a commando net.
Technique: For ladders, use all four limbs for stability. For nets, assess whether to go over or under based on its height and your agility.
Tip: Be quick but deliberate in your movements.
7. Tarzan Swing / Monkey Bars
Description: Swinging from one bar to another, or using a rope/tire to swing across a gap.
Technique: Develop strong grip strength. For swinging, time your release for momentum.
Tip: Practice dead hangs and pull-ups to build arm strength.
8. Burma Bridge
Description: Traversing a bridge made of three parallel ropes – one for feet, two for hands – high above the ground.
Technique: Maintain a low center of gravity, keep your feet on the bottom rope and hold the side ropes firmly. Move steadily.
Tip: Don't look down! Focus on the ropes ahead.
Physical Preparation
To excel in the Individual Obstacles Task, a comprehensive fitness regimen is essential. Focus on:
- Cardiovascular Endurance: Running, cycling, swimming.
- Strength Training: Push-ups, pull-ups, squats, planks, core exercises.
- Agility Drills: Cone drills, shuttle runs, ladder drills.
- Flexibility: Stretching exercises to improve range of motion and prevent injury.
- Specific Practice: If possible, practice on similar obstacles or train at a parkour gym.
Remember to train progressively and listen to your body to avoid overtraining or injury.
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