Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the aid together. Then switch sides.

Variant:
Hold both arms overhead (holding them up) and grasp the aid together.

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 stand back to back with their legs in a (wide) straddle position. Grasp each other's hands with the arms overhead (holding them up) and tilt the upper body to the side. Then switch sides.

Variations:
Cross your legs instead of straddling.

Exercise can also be performed in a seated position.

No material required

Legs straddled wide, with one arm held high (other arm resting on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

No material required

Kneel with one leg outstretched to the side, hold your outstretched arms above your head (holding them up) and tilt your upper body to the side of the outstretched leg. Then switch sides.

Variant:
Only hold the arm away from the outstretched leg up.

No material required

Grasp your legs wide, grasp the aid with both hands and lean your upper body to the side with your arms outstretched and held high. Then switch sides.

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

Kneel with one leg stretched out to the side, hold the aid overhead with the arm away from the outstretched leg (arm held high) and tilt the upper body to the side of the outstretched leg. Then switch sides.

Variant:
Both arms held high.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the aid together. Then switch sides.

Variant:
Hold both arms overhead (holding them up) and grasp the aid together.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Both participants extend their arm towards their partner. One participant grabs their partner's hand and pulls their partner's upper body towards them. The roles are then reversed before switching sides.

No material required

Kneel with one leg stretched out to the side, hold the aid above your head with your arms stretched out as far as possible (arms held high) and tilt your upper body to the side of the leg that is stretched out. Then switch sides.

Variant:
Only hold the arm away from the outstretched leg overhead.

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

Kneel with one leg stretched out to the side, hold the arm away from the outstretched leg above your head (holding it up) and tilt your upper body to the side of the outstretched leg. Then switch sides.

Variant:
Both arms held high.

No material required

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold your arms as straight as possible above your head (holding them up) and lean your upper body to the side of the outstretched leg to grasp your partner's hands. Then switch sides.

Variant:
Holding hands on opposite sides with only one arm extended overhead (side away from the partner).

No material required

Kneel next to your partner and stretch one leg out to the side towards the other participant. One participant stretches out their arm with the aid in their hand on the side of the outstretched leg towards their partner, the other participant also grasps the aid and pulls their partner's upper body towards them. The roles are then reversed before switching 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

Frontally facing each other, legs straddled wide. Tilt your upper body forwards and hold each other's hands with outstretched arms. Bend the leg on one side and tilt the upper body slightly to the side, the other leg remains extended. The partner performs the movement in reverse. Then switch sides.

No material required

Stand on one leg and grasp the instep of the other bent leg with your hand (same side of the body), pulling your heel towards your buttocks. Push your pelvis forwards and straighten up, keeping your upper body straight (upright posture). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. To keep your balance, fixate on a point with your eyes. If necessary, you can also support yourself against a friend or a wall.

No material required

Lying on your side, grasp the instep of the foot of the upper leg with your hand (same side of the body) and pull the heel towards the buttocks. Push the pelvis forwards and stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), grasp the foot of the other (back) leg with the corresponding hand (same side of the body) and pull the heel towards the buttocks. Push your pelvis forwards and keep your upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat. The free hand can be supported on the floor to maintain balance.

1 small soft mat (optional)

Bend one leg in a prone position, grasp the instep of the foot with your hand and pull the heel towards the buttocks (same side of the body). Keep the other leg as straight as possible on the floor. Then switch legs.

No material required

Bend one leg in a prone position, grasp the instep of the foot with the aid and pull the heel towards the buttocks (same side of the body). Keep the other leg as straight as possible on the floor. Then switch legs.

Per participant:
1 play rope/skipping rope/power tube/elastic rubber band/throwing disc

Lateral position, grasp the instep of the foot of the upper leg with the aid (same side of the body) and pull the heel towards the buttocks. Push the pelvis forwards and stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

Per participant:
1 play rope/skipping rope/power tube/elastic rubber band/throwing disc

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), hold the foot of the other (back) leg with the aid in both hands (same side of the body) and pull the heel towards the buttocks. Push the pelvis forwards and keep the upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat.

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 on one leg opposite your partner. Support/hold on to your partner's shoulder with one hand and grasp the instep of the free, bent leg with the other hand (same side of the body), pulling the heel towards the buttocks. Push the pelvis forwards and straighten up, keeping the upper body straight (upright posture). The stretch should not be performed by bending the knee joint but by extending the hip joint. Then switch legs.

No material required

Stand on one leg and, holding the aid in both hands, grasp the instep of the other, bent leg (same side of the body) and pull the heel towards the buttocks. Push the pelvis forwards and straighten up, keeping the upper body straight (upright posture). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. To keep your balance, fixate on one point with your eyes.

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

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards and straighten up. Keep your upper body straight. Hold your arms outstretched in front of your body at chest height and press your palms against your partner's palms. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards and straighten up. Keep the upper body straight. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards and straighten up. Keep the upper body straight. The aid is placed next to the supporting leg (front bent leg) to support balance (the leg pointing backwards and the hand holding the aid are on the same side of the body). Then switch legs.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic