While lying on your back, bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), grasp the back thigh or shin of the bent leg with your hands and pull it towards your body. Then switch legs.

No material required

Kneeling, tilt your upper body forwards and support yourself with your hands. Extend one leg backwards (instep pointing towards the floor) and press your buttocks against the floor on the side of the bent leg (foot pointing slightly to the side instead of backwards). Then switch legs.

No material required

Lie on your back, stretch one leg out horizontally (placed on the floor), bend the other leg and use your hands to pull your knee towards your upper body. Then switch legs.

No material required

Lie on your back, stretch one leg out horizontally (placed on the floor), bend the other leg and, holding the aid in both hands, pull the knee towards the upper body. Then switch legs.

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

Bend one leg while lying on your back and place it on the floor. Rest the foot of the other leg on the side of the bent knee (ankle on knee, other knee facing to the side) and, holding the aid in your hands, pull the thigh of the bent leg towards your body (guide the aid around the back thigh). Then switch legs.

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

Lie on your back with your arms flat on the floor at your sides (or place your hands on your upper body) and your partners' heads facing away from each other. Bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), press the sole of the foot of the bent leg against that of your partner. First swap roles (exert pressure on your partner's foot), then switch sides.

No material required

Stand on one leg with arms folded at chest height, place the foot of the free leg on the knee of the standing leg, bend the standing leg as far as possible to a right angle in the knee joint and hold the position. Then switch sides.

No material required

Lie on your back with your arms flat on the floor at your sides (or place your hands on your upper body) and your partner's heads facing away from each other. Bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee pointing to the side), press the sole of the foot of the bent leg against that of the partner and pinch the aid. First swap roles (apply pressure to your partner's foot), then switch sides.

Per group of 2:
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

Lie on your back, arms stretched out to the side (palms facing down). With your leg stretched out, move the tip of your foot across to the opposite hand (or bring your foot as close as possible to the opposite arm). The shoulder blades should always touch the floor. Then switch sides.

No material required

Lie on your back, bend one leg (90 degrees at the hip and knee joint) and move the other leg to the opposite side, the other leg remains extended, press the knee of the bent leg towards the floor with the hand on the side of the extended leg to intensify the stretch, the other arm (side of the bent leg) is extended to the side (palm facing downwards). The shoulder blades always touch the floor. Then switch sides.

No material required

Stand with your feet hip-width apart and tilt your head to the side (ear to shoulder). Pull down towards the floor with the arm on the opposite side of the head to intensify the stretch. Then switch sides.

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

No material required

Stand with your arms hanging down and your head tilted forwards (double chin). If necessary, apply additional pressure to the back of the head with both hands to intensify the stretch.

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

No material required

Clamp the aid with your chin on your chest (hold it with your hands for support if necessary), turn your head to the side (move your chin towards your shoulder). Then switch sides.

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

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

The partners stand hip-width apart and each grasp the hand closest to the other participant. Tilt your head to the side away from your partner (ear to shoulder) and pull your arm slightly down towards the floor with your partner's grasped hand. Then switch sides.

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

No material required

Tilt your head forwards (double chin) and turn to the side (move your chin towards your shoulder). Then switch sides.

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

No material required.

Stand with your hips wide apart and tilt your head to the side (ear to shoulder). With your arm and the aid in your hand, pull down towards the floor on the opposite side of your head as you tilt to the side to intensify the stretch. Then switch sides.

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

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

Stand hip-width apart with your arms hanging down, tilt your head forwards and tuck the aid in with your chin on your chest. If necessary, apply additional pressure to the back of the head with both hands to intensify the stretch.

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

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

The partners stand hip-width apart and grasp the aid together with the hand closest to them. Tilt your head to the side away from your partner (ear to shoulder) and pull your arm with the gripped object slightly down towards the floor. Then switch sides.

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

Per group of 2:
1 stick ►unihockey, 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

Legs straddled wide and arms in front. Tilt your upper body forwards and bring your upper body/hands towards the floor.

No material required

Sit upright, one leg stretched out forwards, the other leg bent (place the sole of the foot next to the stretched leg on the thigh, knee pointing to the side). Tilt the upper body forwards and pull towards the tip of the foot with the respective hand (side of the outstretched leg). If the tip of the foot cannot be reached, place the hand as close as possible to the foot on the shin. Then switch legs.

No material required

While kneeling, stretch one leg forwards, tilt the upper body forwards and pull towards the tip of the foot with the respective hand (side of the stretched leg) or with both hands. If the tip of the foot is not reached, move the hand as close as possible to the foot. Then switch legs.

No material required

While kneeling, stretch one leg forwards, tilt the upper body forwards and pull it towards the respective foot using the aid (if the aid is only held in one hand: Hold the aid in the hand on the same side as the extended foot). Then switch legs.

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

Crouching position with one leg bent (standing on the tip of the foot and buttocks at the heel) and one leg stretched out to the side (heel placed on the floor, tip of the foot pointing upwards). With the bent leg, the foot and knee point forwards and the upper body is tilted towards the straight leg (push the pelvis to the side, pull towards the tip of the foot with the hand on the side of the straight leg). You can support yourself on the floor with the other hand to keep your balance. Then switch sides.

No material required

Cross your legs, hold your arms in front of you and hold the aid in your hands. Tilt your upper body forwards and bring your upper body/hands (the aid) towards the floor. Then change the leg 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

Stand narrow with your legs straight, tilt your upper body forwards and bring your upper body/hands (the aid) towards the floor

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