Back position. Perform the following breathing cycle four times without pausing: Four short breaths followed by one long breath. Make sure you breathe through your nose and combine the inhalation with the exhalation (circular rhythm). Take the first four breaths calmly and evenly, inhale deeply into your chest on the fifth breath and exhale in a relaxed manner.

No equipment required (optional in the hall: one soft mat per participant)

Lie on your back. Inhale slowly and count to five. Pause briefly and count to eight as you exhale. Perform this breathing cycle five times in succession.

Back position. Slowly count to 20. Breathe out for all odd numbers with your eyes closed and breathe in for the even numbers with your eyes open. From the number 16 onwards, imagine that your eyes are getting heavier and heavier and open them less wide. At 20, keep your eyes closed after exhaling and remain in a resting position for a while (three to five minutes)

No equipment required (optional in the hall: one soft mat per participant)

Breathe consciously while lying comfortably on your back or sitting with your eyes closed. Focus your attention on the centre of your abdomen - approx. one centimetre below your navel. Slowly inhale deeply into the centre of the abdomen (push the abdominal wall outwards) and exhale slowly (let the abdominal wall fall inwards). Two to three minutes in the practice phase, as an application only a few breaths long.

No equipment required (optional in the hall: one soft mat per participant)

The instructor moves forwards, backwards or sideways in the hall/area and incorporates various relaxation exercises (e.g. shaking out arms and legs). The participants copy the movements identically. If desired, a section can also be covered marching so that you can concentrate on breathing (hold your arms up to inhale and exhale completely when lowering your arms).

No material required

Each participant moves independently at a relaxed trot in the hall/outdoors or moves back to the starting point (e.g. during interval or pyramid training), integrating various loosening exercises (e.g. shaking out arms and legs) while running forwards, backwards or sideways. If desired, you can also march for part of the route so that you can concentrate on breathing (hold your arms up to inhale and exhale fully when lowering your arms).

No material required

Autogenic training: The external stimulus (i.e. the formulations) triggers an internal process. This can happen through external or self-suggestions. Don't want anything - don't expect anything - don't do anything, just feel into yourself and let it happen.

How to do it: To get in the mood, take a sitting or lying position in a quiet place, breathe in and out calmly and close your eyes slowly. The trainer or each participant then says the following phrases in their mind:

• "I am completely calm." (3-6x)
• "My right arm is very heavy." (3-6x)
• "I am very calm." (3-6x)
• "My left arm is very heavy." (3-6x)
• "I am very calm." (3-6x)
• "Both legs are very heavy." (3-6x)

To undo, count slowly from 4 to 0 and open your eyes.

Per day:
1 soft mat (small)

Autogenic training: The external stimulus (i.e. the formulations) triggers an internal process. This can happen through external or self-suggestions. Don't want anything - don't expect anything - don't do anything, just feel into yourself and let it happen.

How to do it: To get in the mood, take a sitting or lying position in a quiet place, breathe in and out calmly and close your eyes slowly. The trainer or each participant then says the following phrases in their mind:

• "I am completely calm." (3-6x)
• "My right arm is warm to the touch." (3-6x)
• "I am completely calm." (3-6x)
• "My left arm is warm to the touch." (3-6x)
• "I am completely calm." (3-6x)
• "Both legs are warm to the touch." (3-6x)

Per day:
1 soft mat (small)

Each member of a small group tries to throw one of their shoes as close as possible to a previously defined target (by hand or by foot). The group members receive different numbers of points based on their ranking. Which member of the group collects the most points in a given time.

Variant:
The participants throw one of their shoes as close as possible to the defined target.

Per group:
1 marking cone / cone

Each participant in a small group tries to pass as close as possible to a previously defined target (e.g. goalpost, tree, candelabra, rings, colouring sticks, cones or similar objects distributed around the room) with their aid. The group members receive different numbers of points based on their ranking. Which member of the group collects the most points in a given time?

Per participant:
1 ball ►FooBaSKILL, futsal/football, intercross/lacrosse, smolball, floorball
1 racket/stick ►badminton/speedminton, intercross/lacrosse, smolball, floorball
1 disc (frisbee) ►Frisbee Ultimate

x targets (e.g. colouring sticks / cones / rings / etc.)

The participants roll balls onto ten clubs/turned over marker cones set up in a triangle. How many attempts do the participants need until all the clubs/marker cones have fallen over? In the meantime, the waiting participants perform some relaxation and stretching exercises.

Per group
3 balls
10 clubs / marking cones

The participants lie on their backs with their eyes closed (on a soft surface, e.g. a soft mat in the hall or dry grass in the field) and relax to appropriately calm music (or a relaxation story).

Variant:
Instead of calm music, an information CD (teaching exercise: e.g. training methodology) is played, whereby the basic idea of relaxation is somewhat lost.

Per participant:
1 soft mat

Music (quiet)

To generate heat, the palms of the hands are rubbed together quickly. Then place the warmed palms over the closed eyes. The pleasant warmth should relax the eye muscles. Alternatively, the thumb and index finger of one hand can be placed on each eye to massage them gently using circular movements.

1 (office) chair

Each participant draws two cards from the sports director. Various running routes are marked on the cards. The nine cones set up in a square must be run in a specific order. The participants form groups of 2 to run out. One participant shows their card to their partner, who then memorises the route and completes it by heart. The participant who has shown their card to their partner waits in place and checks their partner. During the check, the waiting participant performs some relaxation and/or stretching exercises independently. When the runner returns, they receive feedback from their partner as to whether they have run the course correctly. The roles are then swapped. Each participant completes a running route twice and has two times to perform some exercises.

Note: The running route serves as a cool-down and is therefore completed at a relaxed pace (trotting). If there are a large number of participants, 2 or more fields should be set up for space reasons.

x running cards
9 cones

Each participant in a small group tries to hit a self-defined target (e.g. goalpost, tree, candelabra, rings, colouring sticks, cones or similar objects distributed around the room) with as few attempts as possible. The next attempt is made from the place where the aid remains. Once everyone has hit the target, a new target is chosen together in the group (or the winner of the round chooses). Which participant has the fewest attempts after a certain time?

Per participant:
1 ball ►FooBaSKILL, futsal/football, intercross/lacrosse, smolball, floorball
1 racket/stick ►badminton/speedminton, intercross/lacrosse, smolball, floorball
1 disc (frisbee) ►Frisbee Ultimate

x targets (e.g. colouring sticks / cones / rings / etc.)

The participants easily run 2-3 laps in the hall/outdoors and integrate some relaxation exercises (e.g. shaking out arms and legs, moving legs sideways or trotting backwards). The last part of the route is completed by marching. Participants make themselves as tall as possible from time to time (running on tiptoe with arms outstretched and held high), breathing in deeply while doing so and exhaling fully when lowering their arms and heels.

No material required

Participants complete 2-3 laps of the indoor/off-road course while jumping rope. The last part of the course is completed marching. Participants make themselves as tall as possible from time to time (running on tiptoe with arms outstretched and held high), breathing in deeply while doing so and exhaling completely when lowering their arms and heels.

Pro Tn:
1 skipping rope

Feedback from the participants regarding their own running style and observations of the different running styles of their team-mates: most common mistakes and corresponding corrections.

Short repetition of the key points on running style by the sports director:
A light and relaxed running style is very important and prevents postural damage. When running, the torso is always upright and slightly bent forwards. This stabilises the running movement, which requires good core muscles. The arms are bent and the hands are slightly open. The shoulders and neck should be relaxed and not actively involved in the movement.

A basic distinction is made between 3 running styles: Heel, midfoot and ball of the foot runners. In addition, a distinction can be made between three foot strike phases: normal pronation, overpronation or supination.

Once again, the sports director should emphasise the importance of footwear; when buying shoes, please note:

• Heel stability. The shoe must fit very well at the heel and must not slip.
• Toe freedom must be guaranteed. If in doubt, buy the shoe half a size larger.
• When buying new running shoes, take your old shoes with you for comparison and seek advice from a specialist.

The partner performs various loosening exercises by hand on the lying participant (swinging and shaking the limbs and making circular movements with them). Vary the speed and range of movement. Then change roles.

Participants lying on their back:

• Loosen leg left/right (swing/shake)
• Circular movements with leg left/right
• Bend and stretch leg left/right
• Loosen arm left/right in upright, horizontal and vertical position (swing/shake)

Participants lying on their stomach:

• Loosen leg left/right (swing/shake out)

No material required

The partner performs various loosening exercises (swinging and shaking the limbs and making circular movements with them) on the lying participant using the aid (e.g. power hose/skipping rope). Vary the speed and range of movement. Then change roles.

Participants lying on their back:

• Loosen leg left/right (swing/shake)
• Circular movements with leg left/right
• Loosen arm left/right in upright, horizontal and vertical position (swing/shake)

Participants lying on their stomach:

• Loosen leg left/right (swing/shake out)

Per group:
1 skipping rope / ribbon

The participants perform various loosening exercises (swinging and shaking the limbs and performing circular movements with them). Vary the speed and range of movement.

• Leg loosening left/right (swinging/shaking)
• Circular movements with leg left/right
• Bending and stretching leg left/right
• Arm loosening left/right in upright, horizontal and vertical position (swinging/shaking)

No material required

Stand facing each other in pairs, grasp hands and perform loose pushing and pulling movements. Circular movements can also be integrated in both directions or the arms can be moved up and down alternately.

No material required

The participants perform massages on their partner using an aid (e.g. tennis ball or throwing object). During the circular movements with the ball, the circumference (small-large) and the pressure (no pressure on joints) are varied.

Participant in supine position, massage by partner of:

• Front thigh muscles
• Abdominal muscles
• Chest muscles
• Arms
  

Participant in prone position, massage by partner of:

• Calf muscles
• Back thigh muscles
• Buttock muscles
• Back muscles
• Arms

Per group:
1 tennis ball
1 soft mat

Stretch the following muscle groups (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Belly muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

.

Variant:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Stretch the following muscle groups using an aid (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per Tn:
1 ball ► Basketball, Blitzball/Rugby/Football, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/gym stick with elastic band/stretch tube/skipping rope/spinbond