Starting position:
Place the ball below the knee in a four-footed stance.

Execution:
Lift the tips of your toes off the floor and slowly move your leg forwards and backwards until the entire shin has been rolled. In addition, turn the heels inwards and outwards to cover the entire shin. Then switch sides.

1 massage ball

Starting position:
Position the ball on your back below the shoulder blade. The legs are bent.

Execution:
Push the ball in all directions using the legs and lifting the buttocks. If a point around the shoulder blade is particularly painful, you can press the ball onto this point for several seconds to relieve tension. Move your arm slowly in all directions to intensify the pressure. Then switch sides.

1 massage ball

Starting position:
Stand with your back to the wall and pinch the ball above your shoulder blade.

Execution:
Raise your arms sideways to shoulder height and bend them 90°. Apply pressure to the ball, moving your arm upwards along the wall and slowly back down again. Then lower the ball slightly and do the exercise again. Then switch sides.

1 massage ball

Starting position:
Sitting down, place one arm loosely on the knee and place the ball on the forearm.

Execution:
Move the ball in a circular motion over the forearm with your free hand while applying constant pressure. If a point on the forearm is particularly painful, the ball can be pressed on this point for several seconds to help release tension. Then switch sides.

1 massage ball

Starting position:
Lying on the floor, stretch out your arm and pinch the ball between your forearm and the floor (palm facing upwards).

Execution:
Grab the forearm with your free arm and press lightly against the floor to increase the intensity. Slowly move the ball along the forearm. If a point on the forearm is particularly painful, you can press the ball onto this point for several seconds to help release tension. Then switch sides.

1 massage ball

Starting position:
Sitting position, place your arms next to (or behind) your buttocks. Place the ball under the calf muscle and bend the other leg slightly.

Execution:
Lift the buttocks slightly and guide the ball along the calf muscle by bending and stretching the bent leg. Rotate the foot to ensure that the entire calf muscle is covered. If one point in the calf muscles is particularly painful, the ball can be pressed onto this point for several seconds to relieve tension. Then switch sides.

1 massage ball

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