Lie on your back with one leg stretched out horizontally on the floor in line with your body and the other leg stretched out as high as possible. Grasp the back thigh of the leg that is stretched out with your hands to pull the leg towards your upper body. Then switch legs.

No material required

Cross your legs with your arms in front of you. Tilt your upper body forwards and bring your upper body/hands towards the floor. Then change the leg position.

No material required

Stand narrow with your legs straight, tilt your upper body forwards and bring your hands to the tips of your feet.

No material required

Lie on your back with one leg stretched out horizontally on the floor in line with your body and the other leg stretched out as far as possible. Hold the aid in both hands and pull the raised leg towards your upper body. 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

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. Tilt the upper body towards the extended leg (push the pelvis to the side, pull towards the tip of the foot with the aid on the side of the extended leg), you can support yourself on the floor with the other hand to keep your balance. Then switch sides.

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

Kneel opposite your partner. Extend one leg forwards, grasp your partner's hands and pull your straight upper body forwards. Then switch legs.

No material required

One participant lies on their back with their arms stretched out to the side. The partner grasps one foot and raises the outstretched leg upwards (intensify the stretch by pressing the tip of the foot down through the partner). First change legs and then swap roles.

No material required

Legs straddled wide with the arms in front and the aid in the hands. Tilt your upper body forwards and move 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

Sit upright, one leg extended forwards, the other leg bent (place the sole of the foot next to the extended leg on the thigh, knee pointing to the side). Tilt the upper body forwards and use the aid to pull the body towards the tip of the foot with the respective hand (side of the outstretched leg). 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. The arm on the side of the extended leg is stretched out towards the partner so that the two participants in the same position can reach out their hands to each other. Alternately, the upper body of the other participant is pulled towards their outstretched leg (pushing the pelvis to the side). You can support yourself on the floor with your other free hand to keep your balance. Then switch sides.

No material required

The partners stand opposite each other on one leg (both participants stand on the same leg). The free playing leg is stretched forwards and held by the partner (adjust the range of movement/height of the playing leg to the partner's mobility). Then change the (standing) leg.

No material required

Kneel opposite your partner. Extend one leg forwards, grasp the aid together with the other participant and alternately pull the straight upper body forwards. Then switch legs.

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

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. The arm on the side of the extended leg is stretched out towards the partner so that the two participants, who are in the same position, can grasp each other's aid. Alternately, the upper body of the other participant is pulled towards their outstretched leg (pushing the pelvis to the side). You can support yourself on the floor with your other free hand to keep your balance. Then switch sides.

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

Stand with your feet hip-width apart, grasp the aid shoulder-width apart, tilt your upper body forwards and move your outstretched arms horizontally forwards at head height (arms in extension of the upper body).

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 with your hips wide apart, tilt your upper body forwards and move your outstretched arms horizontally forwards at head height (arms in extension of your upper body)

No material required

The partners stand facing each other with their feet hip-width apart, lean their upper bodies forwards, bring their outstretched arms horizontally forwards at head height (arms in extension of the upper body) and press the palms of their hands against those of their partner.

No material required

The partners sit facing each other (upper body upright, legs stretched out flat on the floor, soles of the feet pressed against those of the partner if possible, otherwise bring the feet past those of the partner and place them at the level of the lower legs), lean the upper body forwards, bringing the outstretched arms horizontally forwards at head level (arms in extension of the upper body) and grasp the aid. The partner pulls the upper body of the other participant towards them with the aid to intensify the stretch. Then swap roles.

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

The partners sit facing each other (upper body upright, legs stretched out flat on the floor, soles of the feet pressed against those of the partner if possible, otherwise bring the feet next to those of the partner and place them at the level of the lower legs), tilt the upper body forwards, bringing the outstretched arms horizontally forwards at head level (arms in extension of the upper body) and grasp the hands of the other participant. The partner pulls the other participant's upper body towards them to intensify the stretch. Then swap roles.

No material required

Sit long (upper body upright, legs stretched out flat on the floor, toes pointing upwards), arms stretched out in front of you at chest height (arms pointing horizontally forwards). Tilt your upper body forwards and move your outstretched arms towards your feet.

No material required

Sit long (upper body upright, legs stretched out flat on the floor, toes pointing upwards), arms stretched out in front of you at chest height (arms pointing horizontally forwards), grasp the aid with both hands at shoulder width. Tilt your upper body forwards and move your outstretched arms/the aid towards your feet. Under certain circumstances, the stretch can be intensified with the aid by pulling yourself towards your feet with its support (e.g. foot loop with the elasticated rubber band, power hose, skipping rope or place the floorball stick on the soles of your feet).

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

The partners stand facing each other with their feet hip-width apart, lean their upper bodies forwards, grasp the aid together with both hands and move it forwards horizontally at head height with outstretched arms.

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

Sit in a straddle position, place your hands behind your back to push your upper body forwards or hold them straight out in front of your body (in front of you) and move them forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side and move your hands towards the top of your feet.

No material required

Sit in a straddle position, hold your hands (the aid) in front of your body (in front of you) and move them forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side and move your hands (the aid) towards the tip of your feet.

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

Sit in a straddle position, lean your upper body to the side and bring your hands (the aid) towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Before changing sides, the upper body is tilted straight forwards (along the floor) in the centre between the 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

Both participants sit upright with their legs stretched out wide and facing their partner. Press the soles of your feet against those of your partner (or one participant holds the soles of their feet against the inside of their partner's lower legs). The partners join hands to pull the upper body of the other participant forwards (towards them). Then switch roles.

No material required