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

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

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

Loose shadow boxing including sideways and upward hooks so that the shoulders are always in motion.

No material required

The person in front moves freely forwards, backwards or sideways in the hall/area and incorporates various relaxation exercises (e.g. shaking out arms and legs). The partner imitates the movements identically. Swap roles from time to time or even switch partners.

No material required

The participants try to hit a target (e.g. goal) from a predetermined distance (from the side). Whoever hits the target can increase the distance slightly for the next attempt (take a few steps back). Who can hit the target from the greatest distance in a given time? In this exercise, the participants themselves ensure that they do not block any aids or are not hit by any aids and do not shoot anyone down. When fetching and returning the aid, the participants trot along and integrate some relaxation exercises (e.g. shaking out arms and legs, moving legs sideways or trotting backwards).

Per participant:
1 frisbee / bat/stick with ball (smolball, intercross/lacrosse or floorball) / ball (e.g. football or handball)

1 goal
2 marking cones