The sport is similar to classic golf, only here the players go the distance not to the hole, but to a basket located above ground level and having an unusual shape - a rim is located above the basket, to which trapping chains are attached. Instead of a ball, a disc is used that looks like a Frisbee, but smaller in diameter.

Three basic rules

1. The player must consistently pass the distance, traditionally consisting of 18 segments, but shortened distances are quite common - from 9 segments, less often 6, 12, 24 and 27.

2. Players in small groups (3-5 people) perform throws from the first point in a given order. Each subsequent throw is performed from the place where the disk stopped after the previous throw. The first throw is made by the one whose disc lies farthest from the basket / target. Throws are made until the disc hits the basket. After all the players in the group have completed the segment, they move on to the next segment, and so on until the end of the distance. 

3. Throws on each segment are added up, and then all throws from all segments are summed up. The winner is the one who completes the distance with the least number of throws.

Equipment:

A basket on a pole, sometimes with a bright yellow rim on top, and trapping chains underneath. Above the same segment number. When it hits the chain, the disk stops and falls into the basket with a characteristic sound.

Targets are sometimes used - objects that emit a special ring when hit by a disc, they usually cost less than baskets, but bring less satisfaction from the game.

Disk. Mini disc. It is used by players to mark where the disc has stopped. The mini-disc is placed close to the stopped disc, in a line from the center of the disc to the basket, and the throw is made from the mini-disc.

Since running up the stairs is much more difficult than just walking, the muscles also work with a vengeance. Hips, buttocks and abs are trained, fat is actively burned, the cardiovascular system is strengthened, the body becomes more resilient. In addition, joints and ligaments are developed, bones are strengthened.

Ruels :

1)Always make a training plan, gradually increasing the time and increasing the intensity. 

2)Before each workout, do a full warm-up.

3)For the first couple of workouts, do not run, but walk to avoid strong strength.

4)Depending on the number of steps, we recommend limiting yourself to 10 ascents and descents per training block. Such a 20-30 minute workout is as effective as a regular running workout.

5)Add stair running to your training plan on high-intensity days, or dilute it with interval workouts.

6)Running technique involves breathing through the nose. In case of lack of air, reduce the intensity of the workout to catch your breath.

 
MAIN RULES:
1) Two teams of two people each.
2) Players stand on four sides of the trampoline.
3) Participants try to ricochet the ball from the net towards the opponent in three touches.
4) A point is scored if the opponent cannot move the ball with a kick from the net.
5) It is forbidden to push.
6) It is not allowed to put steps.
7) It is advisable not to eat before the game so as not to become ill.
8) You can not leave your position prematurely.
9) It is forbidden to take energy substances before the game.
10) After more than 2 violations of the rules, the couple is disqualified.

Equipment you need:

• Ball – 12 inches in circumference 
• Spikeball set – net tension should be consistent throughout • Court