To finish off, wind down deliberately once more.

5 Min.

• lie on your back

• breathe calmly

• close your eyes

• be mindful of your body

Now, a brief reflection:

Questions:

• How does your body feel now compared to when you started?

• Which exercise helped you the most?

• Which of these would you actually use after a tough workout?

• What is the difference for you between ‘recovery’ and ‘doing nothing’?

Moving from large movements to specific mobilisation:

Example Compass

Approx. 45 seconds of work / 15 seconds of rest for each set:

• Shoulder circles

• Arm circles

• Trunk rotation

• Cat-Cow

• Pelvic circles

• Lunge with rotation

• Knee circles

• Ankle mobilisation

• Leg swings forwards/backwards

• Sideways leg swings

After that, do another 2–3 exercises that the group finds particularly enjoyable.

A good guiding principle:

Not: ‘How far will I get?’

But rather: “How does the movement feel?”

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

• Inhale 4 sec.

• Exhale 6–8 sec.

• no breathing pauses

Repeat for 5-7 minutes – focus deliberately on prolonged exhalation.

1. Ankle rocks – mobilise the ankle joint

2. Deep squat hold – deep squat squat

3. World’s greatest stretch – lungstroke + rotation

4. 90/90 hip switch – hip mobilisation

5. Hamstring stretch – back thigh

6. Quad stretch – front of thigh

Focus: hips, legs, ankle joints

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

Set clear rules:

• Always coordinate the pressure with your partner.

• Do not cause pain.

• Do not apply pressure directly to the spine, joints or bones.

• Use slow, gentle movements.

• Communication: ‘more / less / more comfortable / stop’.

Procedure

10 mins. Person A is having a massage

For example:

• Calves

• Front of thighs

• Back of thighs

• Buttocks

• Back/shoulder area

Then change:

10 mins. Person B is having a massage

Massage techniques

• Stroking

• Kneading

• Circular movements with the palms

• Gentle pressure with the thumbs

• Light ‘shaking’ of the muscles

If you have the equipment to hand, you could also use tennis balls or massage balls – but this isn’t essential.

Optional per group:
1–2 tennis balls or massage balls

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

Stretch the following muscle groups together with your partner (without rocking movements):

• Calf muscles
• Thigh muscles
• Buttock 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

No material required

Stretch the following muscle groups together with your partner 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

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

Per group of 2:
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

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body and press your elbows on the inside of your knees (press your knees towards the floor). Keep your upper body upright.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body, keeping your upper body upright. The partner stands behind the seated participant and presses the knees lightly to the floor (adjust the intensity to the partner). The position is then changed.

No material required

Stand on four feet, supporting yourself on your knees and hands. Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Move your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

No material required

Squat low (buttocks below the knees), feet pointing slightly outwards, back straight (upper body leaning slightly forwards), use your elbows to push your knees slightly outwards.

No material required

Sit with your legs bent and your feet flat on the floor, bring your arms forwards under your legs (from the inside to the outside between your legs) so that each hand grips the instep of your foot (same side of your body) and keep your back straight. Use your hands to pull your upper body (chest) forwards (always keep your back straight).

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards) and pull your fingers towards your body with your other hand and the aid. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band/string/skipping rope/spinbond

Stand hip-width apart, bend one arm upwards so that the hand touches the back between the shoulder blades and the elbow points upwards. Pull your elbow towards your body with the other hand. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

In a kneeling position, place your arms vertically on the floor in front of your body, supporting your upper body as it leans forwards. Turn your arms out so that your fingers are pointing towards your body and lean slightly backwards to intensify the stretch.

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards). Pull your fingers towards your body with the other hand. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

Stand upright facing your partner, stretch your arms horizontally forwards in front of your body (bend your hand, palm facing your partner). The partner presses the fingertips lightly in the direction of the active participant. The position is then changed.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

Stand upright with your legs slightly straddled and your arms (including aids) stretched out in an upright position. Tilt your upper body (as well as arms and aids) backwards.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per Tn:
1 ball ►baseball, 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/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band