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Fitness Scoutcraft Badge

From SCOUTS South Africa Wiki

Being fit and active helps you enjoy life, stay healthy, and get the most out of your Scouting adventures! By completing the Fitness Scoutcraft Badge, you'll explore the basics of personal fitness and learn how to take care of your body through regular exercise, good habits, and movement. You'll test your strength, balance, and stamina with simple, fun challenges and discover how your body responds to physical activity. By earning this badge, you'll start your journey to a fitter and healthier you – and get ready for more adventurous Scout activities ahead!

Badge Requirements

Fitness
Fitness
  1. Core Fitness Circuit (Strength, Endurance, Mobility)
    After a 10-minute warm-up (e.g. light jog, jumping jacks, dynamic stretches), complete the following fitness circuit.
    You must demonstrate correct technique - focus on good form and full range of movement. Any incorrectly completed reps will not count.
    Exercise # Reps 11 years 12 years 13 years
    Estimated Time Target (in minutes)
    Trunk Raises 10-12 1.5 1.5 1.5
    Sit-Ups 15-20 2.0 2.0 1.5
    Push-Ups 20-25 2.0 2.0 2.0
    Bicep Curls 15-20 2.0 2.0 2.0
    Vertical Jumps 15-20 1.5 1.5 1.0
    Lateral Arm Raises 15-20 2.0 2.0 2.0
    Square Shuttle Runs 6-8 laps 3.0 2.5 2.5
    25m Shuttle Runs 6-8 runs 4.0 3.5 3.0
    Total Time – 18.0 17.0 15.5

    These times are targets, not strict pass/fail cut-off times. Times include short rest/transitions (15-25 seconds) between exercises. Scouts should be encouraged to improve over time and not be penalized for needing slightly more time, especially at younger ages. Younger Scouts may need encouragement and longer rest. The focus remains on good form, safety, and personal improvement.

    1. 10-12 Front Lying, Trunk Raises - Strengthen the lower back and core stabilisers.
      Lie face down on a bench or table with your upper body hanging off the edge and your hips supported. Cross your arms over your chest. Slowly lift your upper body to a straight (horizontal) position, then lower back down.
    2. 15-20 Sit-Ups - Build strength and endurance in the abdominal muscles.
      Lie on your back with knees bent at 90°. A partner holds your ankles. Keep your hands behind your head (don’t pull on your neck), and raise your upper body until your elbows touch your knees. Lower back down fully.
    3. 20-25 Push-Ups - Develop upper body strength, especially the chest, shoulders, and triceps.
      Start in a plank position with straight arms. Lower your body until your chest touches your partner’s clenched fist placed on the ground beneath you. Push back up. Keep your body straight—no sagging hips or bent backs.
    4. 15-20 Biceps Curls - Strengthen the biceps and forearms.
      Use dumbbells (or sandbags) weighing 10% of your body weight. Stand with knees slightly bent in a half-squat. Keeping elbows tucked in, curl the weights up to shoulder height, then lower them slowly.
    5. 15-20 Vertical Jumps - Improve explosive leg power and coordination.
      Stand with feet shoulder-width apart. Bend your knees, swing your arms, and jump straight up. Each jump must reach at least 25 cm in height. Land softly and go straight into the next jump.
    6. 15-20 Lateral Arm Raises - Strengthen the shoulders and upper back.
      In a half-squat position, hold dumbbells (or sandbags) - 10% of your body weight. Raise both arms sideways to shoulder height (elbows slightly bent), pause briefly, then lower with control.
    7. 6-8 Square Shuttle Runs - Boost agility, coordination, and cardiovascular endurance and stamina.
      Mark a square with 5-metre sides. Starting at one corner, sprint around the square 8 times. Keep count of each full lap.
    8. 6-8 Sprint Shuttle Runs - Improve sprint endurance and aerobic capacity.
      Place two markers 25 metres apart. Sprint from one to the other and back—each return counts as one. Touch or run around each beacon.
  2. Individual Sport Participation
    Show evidence (e.g. training log, participation certificate, photos, coach letter) that you keep fit by consistently playing an individual sport for at least six months.
    Individual Sports examples: Athletics - Track & Field, Cycling, Martial Arts, Running, Squash, Swimming, Tennis etc.
  3. Outdoor Endurance Challenge
    Select and complete ONE of the following challenges:
    1. Participate in three trail runs or cross-country events of at least 5 kilometres. Record the date, event name, distance, and your completion time. Reflect with your examiner on the experience and how you prepared for it and how you felt during and after the run.
      OR
    2. Register and participate in a local Parkrun (5 kilometres) at least three times over a period of six to eight weeks. Track and compare your finish times to monitor your progress and improvement. Discuss your experience and growth with your Examiner. (You may use the official Parkrun online profile to help track your results.)
  5. Sprint and Middle-Distance Speed Challenge
    Achieve your age-based target time in both the 50-metre sprint and the 800-metre run. It is important to ensure a proper warm-up beforehand.
    • Times are challenging but achievable.
    • Time in seconds to nearest tenth of a second.
    • Times are based on flat ground or standard athletics track - with a standing start.
    • Times are to be recorded using a hand-held stopwatch or timer.
    1. 50 Metre Sprint
      50 Meter Sprint 11 years 12 years 13 years
      Estimated Time Target (in seconds)
      Standard Time 8.5 8.3 9.1
      Merit Time 8.1 7.9 7.5

      Standard Time is the base level expected for age and general fitness.

      Merit Time is for Scouts showing higher levels of speed and conditioning.

    2. 800 Metre Run
      800 Meter Run 11 years 12 years 13 years
      Estimated Time Target (in minutes)
      Standard Time 05:30 05:20 05:15
      Merit Time 04:15 04:10 04:00

      Standard Time: Reasonable pace for Scouts with general fitness.

      Merit Time: Advanced performance reflecting strong endurance and pacing.
      NB: Encourage Scouts to pace themselves, not sprint the first lap.

  6. Monitor Your Progress
    Track your personal improvement over six weeks in at least TWO of the physical fitness activities listed in 1, 3 and 4 above. Share with your Examiner, your results and what helped you improve.

Recommended Age Range: The Fitness Scoutcraft Badge is recommended for Scouts aged 11 to 13 years old. The badge introduces the basics of fitness through safe, age-appropriate activities. It focuses on building coordination, strength, and confidence, laying a strong foundation for future physical development and prepares Scouts for the more demanding requirements of the Personal Fitness Scout Interest Badge.

Badge Examiner: Training and examination for this badge should be conducted by a suitably qualified individual who has relevant experience or formal training in the specific field of expertise being assessed. The ideal Examiner should be someone with the appropriate knowledge, experience, and competence in physical fitness to ensure safety, proper form, and fair assessment. e.g. Physical Education Teacher, Athletics/Sports Coach, Fitness Instructor, Personal Trainer, or SCOUTS SA Adult Leader or an Adult with relevant fitness experience.

Safe From Harm: Whilst completing the requirements for this badge, Scouts must not be placed in hazardous or dangerous situations under any circumstances. All activities must comply with SCOUTS South Africa Safe from Harm framework and be supervised by responsible adults. Participation should offer meaningful learning or service experiences while ensuring the Scout's safety and well-being at all times.

Badge Requirements in printable PDF format




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