Lie on your back, clamp the aid between your knees, bend your legs and pull your knees/thighs towards your body with your hands on your shins/knees. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

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//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Lie on your back, bend your legs and pull your knees/thighs towards your body with your hands on your shins/knees. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

No material required

Sit upright, legs slightly bent. Hold your ankles with your arms from the inside to the outside between your legs (on the same side of your body) and pull your upper body (chest) towards the floor/knees.

No material required

Stand with your hips wide apart, knees slightly bent and upper body leaning forwards. Clasp your hands behind your body below your buttocks (if possible). Pull your hands towards your buttocks and your upper body upwards at an angle to intensify the stretch.

No material required

Stand hip-width apart with your arms held high, then move your arms forwards at an angle (looking down, round back) and hold the position.

Variant:
Exercise can also be performed while kneeling.

No material required

Stand hip-width apart with your arms held high, grasp the aid with both hands shoulder-width apart. Move your arms forwards at an angle (looking down, round back) and hold the position.

Variant:
Exercise can also be performed in a 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

The partners stand back to back (keep some distance). The participants bend over and reach their hands between their legs.

No material required

Stand with hips wide apart, knees slightly bent and upper body leaning forwards. Hold the aid with both hands behind the body below the buttocks slightly above the knees and pull the aid against the buttocks and the upper body upwards at an angle.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 throwing disc (Frisbee) ► Frisbee Ultimate
1 gymnastics stick with elastic

The partners stand back to back (keep some distance). The participants bend down and grasp the aid between their legs together.

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, bend your legs and pull your knees/thighs towards your body using the aid on your shins/knees. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

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 stomach with your arms stretched out in line with your body (or arms bent, elbows at shoulder height, hands pointing forwards). Do not raise your upper body for too long so that the exercise does not become a strength unit.

No material required

Lie on your stomach with your arms outstretched in extension of your body, holding the aid with both hands shoulder-width apart (or arms bent, elbows at shoulder height, hands pointing forwards, holding the object more than shoulder-width apart) and raise your upper body. Do not lift the upper body for too long so that the exercise does not become a strength unit.

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

Lie on your stomach with your arms outstretched in front of your partner (or arms bent, elbows at shoulder height, hands pointing forwards), grasp the other participant's hands (same side of the body) and lift your upper body. Do not lift the upper body for too long so that the exercise does not become a strength exercise.

No material required

Lying on your stomach with your arms stretched out in front of your partner, both participants grasp the aid with both hands shoulder-width apart (or arms bent, elbows at shoulder height, hands pointing forwards, grasp the object more than shoulder-width apart) and lift your upper body. Do not lift the upper body for too long so that the exercise does not become a strength unit.

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 stomach with your arms stretched out in line with your body (or arms bent, elbows at shoulder height, hands pointing forwards) and raise your upper body. Do not raise your upper body for too long so that the exercise does not become a strength unit.

No material required

Kneeling, tilt your upper body forwards and stretch your arms shoulder-width apart in extension of your body towards the floor so that the aid, which is held in both hands, rests on the floor. Press your upper body down towards the floor/press your outstretched arms onto the aid. Continue to breathe normally/quietly during the exercise.

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

Kneeling, tilt your upper body forwards and stretch your arms shoulder-width apart in extension of your body towards the floor so that your hands are flat on the floor. Press your upper body down towards the floor. Continue to breathe normally/quietly during the exercise.

No material required

Stand hip-width apart with your arms held high. Grip the aid with both hands. Tilt your upper body as far back as possible and push your hips forwards.

Variant:
Exercise can also be performed in a 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

Legs crossed, with one arm held high (other arm resting on hip). Tilt the 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 change sides and leg position.

No material required

Cross your legs, grasp the aid with both hands and tilt your upper body to the side with your arms stretched out and held high. Then change sides and 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 with your hips wide apart, grasp the aid with both hands and tilt your upper body to the side with your arms outstretched and held high. Then switch sides.

Variant:
Exercise can also be performed in a 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

Lie on your back, clamp the aid between your legs with your knees, bend your legs and place them to the side (approx. 90 degree angle in both the hip and knee joints), stretch your arms out to the side. Ensure that your shoulder blades are in constant contact with the floor and that you continue to breathe normally and calmly. 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

Lie on your back, bend your legs and place them to the side (approx. 90 degree angle in both the hip and knee joints), stretch your arms out to the side. Ensure that your shoulder blades are in constant contact with the floor and that you continue to breathe normally/ calmly. Then switch sides.

No material required

Stand with your hips wide apart, lean your upper body to the side with your arms outstretched. Then switch sides.

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

No material required

Cross your legs, bend your upper body to the side with your arms stretched out in an upright position. Then switch sides.

No material required