Two exercises are performed in constant alternation to increase the heart rate:
running in place, whereby the intensity is constantly varied and the knees are occasionally raised to the height of the navel (skipping). In the other exercise, from an upright position (feet almost together), the legs are spread out to the side while hopping (jumping) and then brought back together to the starting position. As you spread your legs apart, simultaneously raise your arms, which are stretched out and resting against your body, over your head (holding them up). When closing the legs, the arms are brought back to the body. The movement is colloquially known as a jumping jack.

Variant:
Integrate other intensive exercises: Jumps in place (pull your knees up to your chest each time), alternating squats and stretch jumps, alternating push-ups and stretch jumps, etc.

No material required

Stand upright (feet almost together), spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. As you spread your legs apart, bring your arms up over your head (holding them high). When closing the legs, bring the arms back to the body. The movement is colloquially known as the jumping jack.

No material required

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously. This makes it an ideal device for a holistic warm-up of the muscles and joints (choose a moderate speed).

As the name suggests, the air resistance is a special feature of the air bike. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the higher the air resistance, and therefore the more strenuous the warm-up programme/training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

1 Air-Bike

At first glance, the air bike looks similar to a bicycle ergometer or a spinning bike. However, the difference lies in the fact that not only the legs but also the arm and core muscles are used, as these are required for the movement of the air bike. As the handles are pulled along with the hands, the legs and arms move simultaneously.

As the name suggests, the special feature of the air bike is the air resistance. The intensity of the training is regulated solely by the air resistance. The faster the pedalling movement, the greater the air resistance, and therefore the more strenuous the training. On the one hand, this ensures intuitive operation of the device, which is an additional fun factor for many athletes, and on the other hand, the air resistance ensures that the joints are protected.

The device can be ideally used at the end of the warm-up to really push up the heart rate of the exerciser for a short time (e.g. 6-8 x 15 sec. load and break phase or 3 x 30 sec. load with 1 min. break).

1 Air-Bike

Each participant is equipped with a rope. On a start command, the first runner in the group runs to the wall bars and attaches their skipping rope there (marked with a ribbon). He then runs back to the group and triggers the next runner (e.g. handshake after running behind the group). This runner then attaches his rope to that of the person in front of him. Which group is the first to attach all the ropes together? At the end of the relay, the sports director checks the tensile strength of the knotted ropes.

Per participant:
1 skipping rope

Per group:
1 play bar
1 wall bars

One participant from group A throws the ball into the hall/area, then his group A forms a "Kneuel", one participant from this group A runs round the "Kneuel". Group A counts the number of laps out loud. The other group B runs as fast as possible to the ball. The first participant in group B to reach the ball lifts it up and the other participants in group B line up behind them in a column. The ball is now passed overhead to the last participant in group B, who shouts "stop" as soon as they receive the ball. Group A, which has counted the laps in the meantime, now tells everyone the number of laps. The roles are swapped for the next round.

1 exercise ball/kin-ball

One group has its goals (e.g. vaulting box elements, tyres or soft mats) in the corners of the pitch, the other group in the middle of the pitch. The aim is to put as many balls as possible into the opposing team's goal by taking the balls from their own goals. Only one ball may be carried per run (if necessary, define the method of transporting the ball: carrying, bouncing, dribbling or rolling). Which group has fewer balls in the goal after a certain time?

8 Swedish box parts
x balls (various)
1 stopwatch

Two teams play against each other in a limited playing area. The team with the ball tries to keep the ball in their own ranks for as long as possible by passing the ball in accordance with the rules of the game (possibly prohibiting back passes). The opposing team tries to intercept the ball. If this is successful, the roles change. Depending on the form of play, roles/ball changes can also occur when the ball falls to the ground (both when a team-mate drops the ball and when an opponent knocks the ball to the ground/intercepts the pass), when the ball leaves the pitch or, if necessary, after a point has been scored.
Possibilities for winning points:

• 10 consecutive passes
• 30 seconds of successful ball retention
  

Variant:
The teams try to score as many points as possible in a given time. There is no change of roles/ball in this form of play

1 ball ►Basketball, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Floorball

Participant:
1 stick/stick ►Intercross/Lacrosse, Smolball, Floorball

One group:
x wristbands/bibs ►Team identification

Sport leader:
1 stopwatch

One runner runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before handing the ribbon to the next runner and sending them on their way. There are various ways of practising with the ribbon:

Single run:

• Clamp the ribbon between the knees
• Clamp the ribbon between the feet and move around hopping
• Carry the ribbon on your chest without holding on to it with your hands

With a partner:

• One participant in the push-up position places their feet on the ribbon, which their partner is holding (garette) and moves away with their hands. The participant who kept their feet in the air with the ribbon becomes the next runner (push-up position) at the handover
• Tuck the ribbon back to back

Replacements: Run around the waiting group back to the next runner for the game ribbon handover - pass the game ribbon forwards between the legs - pass the game ribbon forwards over the heads

Per group:
2 colouring sticks
1 game ribbon

The distance to the basketball hoop is the same for all groups. The first participant in each group bounces to the basket, where they sink the ball (until successful). He then runs behind his own group. The ball is passed in a snaking line (once over the head, once between the legs) to the foremost participant, who starts as soon as he has received the ball. Once all participants in the group have hit the basket (once or several times), the group sits down.

Per group:
1 basketball
1 basketball hoop

The group lines up in a column at the free-throw line in front of the basketball hoop. The first two participants in the line have a ball. The first participant shoots at the basket. After this throw, the second participant may also try to put the ball in the basket. Both players throw until the ball lands in the basket (only the first throw is from the free throw line). If the player behind hits the ball first, the player in front is eliminated (possibly introduce additional exercises such as forearm support for the eliminated participants). If the person in front hits the ball first, he hands it to the next participant in the group. This person can now try to eliminate the person in front of them. In the final, the last two remaining players compete against each other. Without rallying, they try to overtake the player in front. The winner receives a point and then the group lines up again in turn (winner starts).

Variant:
No players are eliminated. If a player behind scores first, they receive a point. The order of the participants should be changed regularly. The winner is the player who has scored the most points after a certain time.

1 basketball hoop
2 balls ► Basketball, FooBaSKILL

The participants line up at the free-throw line in a single collone, with the two foremost participants in possession of the ball. The first participant throws the ball from the free-throw line to the basket. If he scores, he immediately passes the ball to the next participant in the column without the ball. Otherwise, he throws the ball at the basket in compliance with the baseball rules until a hit is made before he can hand the ball to the next thrower. From the first throw of the person in front, the second participant may also attempt to score a basket with the ball. If the person in the back makes a successful attempt faster than the person in front, the person in front is eliminated. If the person in front scores first, the game continues and the ball is passed to the next thrower until the person in front is overtaken by the person behind. At the end of the game, only two throwers duel, who take the ball again after a successful basket shot and, starting from the free throw line, try to catch up with the person in front. As soon as a winner has been chosen, all participants line up again in the column (if necessary according to the ranking of the preliminary round) to start a new round. The sports director may define an additional task for participants who have already been eliminated (e.g. wall sit, global forearm support, side support).

Per group:
1 basketball hoop
2 basketballs

The participants move freely in the hall/area while carrying the ball, with the sports instructor specifying various exercises. Here is a possible selection of exercises:

Ball on the foot:

• Carry the ball only with the left/right foot (inside/outside instep)
• Carry the ball sideways with the sole (left/right)
• Carry the ball between the legs
• Carry the ball backwards with the sole (left/right)
  

Ball in the hands:

• Bounce the ball with the right/left hand only
• Bounce the ball high/low but constantly guided (left/right)
• Roll the ball (left/right hand)
• Pass the ball behind the back every few steps using a ground pass (from left to right hand and vice versa)
• Pass the ball between the legs every few steps or at each step (from left to right hand and vice versa)
  

Additional tasks:

On a signal from the sports director (e.g. 1-4 whistles)e.g. 1-4 whistles), the participants perform various defined exercises. Here is a possible selection of exercises that can be assigned to the signals. During the execution of an additional exercise, the sports leader can announce the next form of ball handling.

• Four jumps over the ball (both legs)
• Touch the ball with the buttocks
• Touch the ball with the chest
• Wall pass
• Stop/put the ball down and look for a free ball
• Swap the ball with another participant
• Tap the ball alternately with the tips of the feet (3 times each)
• Stop the ball, Sprint to a defined place and back to a free ball (variant: The sports leader removes one or more balls during the sprints. Anyone who can no longer find a ball performs an additional task such as stretch jumps or push-ups).

Per participant:
1 ball

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The participants move freely around the hall/area with a skipping rope, with the instructor specifying various exercises. Here is a possible selection of exercises:

In motion:

• Only right leg first (with/without intermediate step)
• Only left leg first (with/without intermediate step)
• Alternating right/left leg first (with/without intermediate step)
• Both legs
• Mixed forms (e.g. twice both legs-left leg first-right leg first, etc.).)
• All of the above exercises in a backward motion
  

On the spot:

• Jump sideways to the right and left, keeping your feet and knees parallel at all times (variation: jumping in a square)
• Jumping on the spot, alternately rotating the hips against the upper body, knees pointing towards the tips of the feet
• Sliding and closing the legs
• Jumping alternately with the feet in a stepping position, knees and tips of the feet pointing straight ahead (with/without intermediate jump)
• Combination of straddles and lunges
• Alternately lifting the knees as high as possible, the upper body should remain upright and slightly forward (with/without intermediate jump)
• Alternately tap the right/left heel at the front (with/without intermediate jump)
• Alternately tap the toes at the back (with/without intermediate jump) tap (with/without intermediate jump)
• combination of front heel/back toe tap
• alternating kick with one foot forwards/backwards
• Arms crossed (continuously or every few jumps, also possible swinging backwards)
• Cross your legs and open them again (alternating right/left foot forwards), knees pointing outwards
• Double jump (the rope swings twice in one jump)
• Single-leg jump right/left with kicking movements if necessary, Heel or toe taps with the other foot
• Sitting and swinging the halved rope over your head and occasionally pulling the rope under your buttocks

Participant:
1 skipping rope

The participants move freely with the ball (forwards, backwards, sideways, with speed variation) in the hall/area, with the sports instructor specifying various movement tasks. The exercises should be performed with both the stronger and the weaker side. Here is a possible selection of exercises:

• Balancing the ball on the racket
• Juggling the ball with the racket (forehand and backhand side as well as racket edge)
• Bouncing the ball on the ground
• Catching/stopping the ball every few steps with the racket in the air as well as on the ground
• Rolling/guiding the ball on the ground

Participant:
1 bat (Smolball)
1 ball (Smolball)

The participants jog a few easy laps in the hall/outdoors (1 person column, distance approx. 1 metre). The instructor runs in the opposite direction and demonstrates various exercises that the participants integrate into their running. Here is a possible selection of exercises:

• Circle arms left/right forwards/backwards; circle arms offset/parallel forwards/backwards
• Side straddle run (hop sideways, pull back the rear leg), simultaneously stretch arms out to the side and bring them together above the head (jumping jack). 3-4 executions then change front direction.
• Crossover run (move sideways while crossing your legs). 3-4 executions then change front direction. The arms are bent in front and swing from one side to the other according to the movement.
• Hop run (swinging arm on the opposite side of the bent knee in a high position)
• Knee lift / heel lift
• On a signal (e.g. 1-2 whistles), perform an exercise (e.g. 1-2 whistles). 1-2 whistles) to perform an exercise (e.g. stretch jump, touch the floor or push-ups)
• Other options (e.g. turning leg in/out)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The participants move freely (forwards, backwards, sideways, with variations in speed) in the hall while carrying the ball. At a signal from the sports instructor (e.g. 1-4 whistles), the participants perform various defined exercises. Here is a possible selection of exercises that can be assigned to the signals:

• Execute a figure eight on the spot with the ball between the legs
• Five wall passes
• Lift the ball over a line twice with the forehand and backhand side
• Lift the ball and balance it on the shovel for a few seconds
• Deposit the racket and ball on the floor. Jump over the stick five times with both legs and then look for another stick (same side) with ball.
• The participants try to balance the stick for a few seconds on different parts of the body (e.g. foot, palm, back of the hand, head, nose, elbow, fingers, etc.)
• The participants place the stick on the floor and try to balance on it for a few seconds.

Per participant:
1 stick (floorball)
1 ball (floorball)

Sports leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The participants move freely in the terrain, with the sports leader specifying various forms of movement. Possible forms of movement are:

• Diagonal stride (possibly with double pole use)
• Hop run
• Arms held high or in front
• Forwards movement in the lowest possible position (knees bent/deep gait)

On a signal from the sports leader (e.g. 1-4 whistles), the participants perform various defined exercises. Here is a possible selection of exercises that can be assigned to the signals:

• Place sticks on the floor. Jump over the stick 5 times with both legs.
• The participants try to balance a stick on different parts of the body for a few seconds (e.g. foot, palm, back of the hand, head, nose, elbow, fingers, etc.)
• The participants place the sticks on the floor and try to balance on them for a few seconds (variation: keep their balance on a stick)

Per participant:
1 pair of poles (Nordic walking)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The participants jog a few easy laps in the hall/outdoors (1 person column, distance approx. 1 metre). The sports instructor demonstrates various exercises at the front, which the participants integrate into their running. Here is a possible selection of exercises:

• Arm left/right circling forwards/backwards; Circle arms offset/parallel forwards/backwards, swing arms at chest height from one side to the other
• Integrate kicks into running (straight, sideways hook, upwards hook - also combo)

• Knee lift / heel lift (every few steps, on every step)
• Lateral running, where the feet do not cross and never touch (side straddle run) - also integrate kicks
• Crossover run - turn leg in (back) and turn leg out (front) as a single exercise or in combination
• Hop run (swing arm on the opposite side of the bent knee in high hold)
• Footwork: Block, foot kick, knee kick (every few steps, on every step - also combo)

• Tiptoe stand on one leg, lunge, place hand on the floor, turn upper body in/out with the free arm - then switch sides / perform exercise identically with the other hand supporting the upper body
• Shift in forearm support / in push-up position (integrate rotations around the body axis)

No material required

The participants run around a turning point (e.g. drawing stick, marker cone or cone) or touch a wall and have to fulfil a throwing task on the way back (hitting a target from a certain distance). Each participant carries the throwing object with them during the run. If the throwing task is not completed, the route to the turnaround point (to the wall) must be completed again before returning to the group and the next participant can start running. In the event of a successful attempt, the runner can run directly to the group.
The thrown object is picked up and carried by the runner both in the event of a hit and a miss.

Possible targets:

• Upside-down box
• Ripe
• Mat
• Painting stick

Possible throwing object:

• Ball
• Indiaca
• Howler
• Frisbee
• Maturity

Variant:
Change the distance between throws or the number of attempts.

Per group:
2 colouring sticks
1 target
1 throwing object

A couple grasp each other's Nordic walking poles on the side to form a "locomotive". The person behind closes their eyes and the person in front leads the train through the neighbourhood. As soon as the train stops, the person behind tries to guess the location (still with their eyes closed).

Variant:
From time to time, merge the groups into a longer train (groups of 4/6).

Participant:
1 pair of poles (Nordic Walking)

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate. Bouncing with the ball is not allowed and the number of steps with the ball is limited (e.g. maximum 3 steps)

Optional: change of possession when the ball falls to the ground

2 basketball hoops/walls with a defined target zone
1 ball (e.g. basketball, handball, volleyball, football)
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate with the racket.

The following rules apply to the game form:

• The ball, which is balanced on the racket, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is passed on.
• The ball at rest on the racket, without movement of the player, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or body, but must be passed on immediately.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, the arm or the head (free hit).
• If the ball leaves the playing field, it is put back into play by a free hit by the opposing team at the place of action.

Per participant:
1 racket ►smolball

2 basketball hoops/walls with a defined target zone
1 ball ►smolball
4 marking cones/caps ►court boundary (optional)
x playing ribbons/shims ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate.

The following rules apply to the game:

• The ball may only be handled with a stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after covering).
• An attack must be executed within 30 seconds.
• Intercrosse is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

2 basketball hoops/walls with a defined target zone
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate. Bouncing with the ball is not allowed and the number of steps with the ball is limited (e.g. maximum 3 steps)

Optional: change of possession when the ball falls to the ground

2 basketball hoops/walls with a defined target zone
1 ball (e.g. basketball, handball, volleyball, football)
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification