# Athletic Options Overview

Part of the Athletics Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/athletics/guide/index.md)

*5. Performance Options*

> **5.** Complete the activities in FOUR of the following options and show improvement over a three-month period:

This is the hands-on core of the Athletics merit badge. You will choose **four** of the nine options below, perform the activities in each one, and demonstrate measurable improvement over three months. This is where your [training program from Requirement 3](https://merit-badge.university/merit-badges/athletics/guide/req3/) pays off.

### How This Works

1. **Pick four options** from the list below. Choose activities that interest you and that you have access to practice.
2. **Record your starting benchmarks** for each option at the beginning of your three-month period.
3. **Train consistently** using the program you built in Requirement 3.
4. **Record your ending benchmarks** after three months to show improvement.

You do not need to be the fastest or strongest — you need to show that you got *better*. Your counselor wants to see effort, consistency, and growth.

> **Tip**
>
> Consider choosing options that complement each other. For example, sprinting (Option A) and pull-ups/push-ups (Option E) build different muscle groups, so training for both at the same time works well. Swimming (Option D) is great cross-training for almost any other option.

### Your Nine Options

Click on any option below to learn more about the activities, techniques, and tips for that category.

**Option A — [Sprinting](https://merit-badge.university/merit-badges/athletics/guide/req5-sprinting/)**
100-meter dash and 200-meter dash.

**Option B — [Long-Distance Running](https://merit-badge.university/merit-badges/athletics/guide/req5-long-distance-running/)**
3K run and 5K run.

**Option C — [Long Jump or High Jump](https://merit-badge.university/merit-badges/athletics/guide/req5-jumping/)**
Running and standing versions of the long jump or high jump.

**Option D — [Swimming](https://merit-badge.university/merit-badges/athletics/guide/req5-swimming/)**
100-meter swim and 200-meter swim.

**Option E — [Pull-Ups & Push-Ups](https://merit-badge.university/merit-badges/athletics/guide/req5-pull-ups-push-ups/)**
Pull-ups in two minutes and push-ups in two minutes.

**Option F — [Baseball Throw](https://merit-badge.university/merit-badges/athletics/guide/req5-baseball-throw/)**
Throws for accuracy and distance.

**Option G — [Basketball Shooting](https://merit-badge.university/merit-badges/athletics/guide/req5-basketball-shooting/)**
Free throws and shots from multiple positions around the key.

**Option H — [Football or Soccer Kick](https://merit-badge.university/merit-badges/athletics/guide/req5-football-soccer-kick/)**
Goal kicks for accuracy and kicks for distance.

**Option I — [Weight Training](https://merit-badge.university/merit-badges/athletics/guide/req5-weight-training/)**
Chest/bench press and leg curls.

![A wide illustration showing nine athletic activities arranged in a grid: a sprinter, a distance runner, a long jumper, a swimmer, someone doing pull-ups, a baseball thrower, a basketball shooter, a soccer kicker, and a weight lifter](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/athletics/guide/nine-options-overview?v=647d0dd3)

> **Safety First!**
>
> Before starting any new athletic activity, review the safety information on each option's page. Some options (like weight training and swimming) have specific safety requirements that must be followed. Always train with a buddy or under adult supervision.

### Tracking Your Improvement

Use the [Athletics Training Log](https://merit-badge.university/merit-badges/athletics/guide/training-log/) to record your benchmarks and progress for each option. At minimum, record:

- **Starting values** (times, distances, reps) at the beginning of the three-month period
- **Ending values** after three months
- **The change** — this is the improvement your counselor wants to see

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- Previous: [Sportsmanship](https://merit-badge.university/merit-badges/athletics/guide/req4d/index.md)
- Next: [Sprinting](https://merit-badge.university/merit-badges/athletics/guide/req5-sprinting/index.md)