• Make two lists – one of things that you do during the week that are good for fitness, and one of things that aren’t good for fitness.  Pick something that is good and do it more often.
  • Be able to dribble a basketball for 60 seconds.
  • Play any organised sport for a whole season (or at least 3 months). Make a list of the rules of your sport and know how to look after the equipment.
  • With your patrol, make up a fitness or dance routine.
  • Pass a stage in swimming lessons.
  • Skip 60 times with 3 fancy steps without stopping.
  • Dribble a basketball or other large ball with right or left hand, or alternating hands, for 60 seconds.
  • Make a healthy snack for yourself.  Or make enough for everyone at Guides and bring it along.
  • Throw and catch a ball with a partner 40 times in a row without dropping it.
  • Go for a penny hike.
  • Explain how to play your favourite sport or game to someone who has never played it before.
  • Demonstrate how to use a skipping rope and show that you can skip forwards and backwards.
  • Throw a tennis ball overarm so that someone 9 metres away can catch it easily.
  • Go for a penny hike.
  • Jump from a height of 1 metre and land in a controlled manner.
  • Be able to show what you understand by “good sportsmanship”.
  • Learn about a famous sportsperson and present your findings to the unit.
  • Take part in a fitness class that is new to you.
  • Use a pedometer and keep track of how many steps you do every day for a week.  Can you achieve the goal of 10 000 steps each day?
  • Create a poster about the forms of exercise you do each a week
  • Learn how to treat some common sports injuries
  • Teach the importance of stretching (resources)
  • Write down the rules of your favourite sport and be able to talk about 3 people who participate in this sport at a national or international level.
  • Find out about three different types of Olympic sports.
  • Demonstrate two simple yoga techniques


  • Be able to perform a sequence including a pike inverted hang, a stride hang, a tucked forward rotation, and a tucked hang to finish.
  • Be able to perform a sequence including a lunge roll forward with straight leading leg, squat turn, shoulder stand, seal roll to front support.
  • Perform your own choice of exercises using a ball or a hoop or skipping with double-rope turns.
  • Perform a variety of gymnastic moves, including a  forward roll, backward roll, handstand and cartwheel




Badge Syllabus Ideas


Girl Guide Badges