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

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

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

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 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

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. One point is scored when the Frisbee is thrown at the basketball board (alternative: defined zone on a wall), two points are scored when the Frisbee falls through the basket. It is not allowed to run with the Frisbee and physical contact is prohibited. Opponents must keep an arm's length away from the thrower (passer). If the Frisbee leaves the court or falls to the ground, ownership of the disc changes.

Variant:
In order to prevent uncontrolled (dangerous) long throws, a throwing area can be defined from which throws may be made onto the basketball board (e.g. within the 3-point zone of the basketball court).

2 basketball hoops/walls with a defined target zone
1 throwing disc (frisbee) ► Frisbee Ultimate
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

One team in possession of the ball forms a circle around a Swedish box. The other team stands in the circle and tries to prevent the box from being hit with the ball. After each hit or catch of the ball by the defenders, the roles of the teams are swapped (if necessary, also swap if the ball is missed or dropped).

Variant:
Place a gym ball on the vaulting box, which must be hit.

1 vaulting box
1 ball (e.g. foam/softball or handball) ►handball

1 exercise ball ►variant

The binomial lines up on a line. Using passes, the pair must reach a defined target zone. One participant in the group moves away in the direction of the target. They decide for themselves how far they want to distance themselves from their partner. At the new position, they must be able to catch/receive the Frisbee/ball thrown/passed by their partner. If this is successful, the thrower may now approach the target and at the same time becomes the new pass receiver. If the pass attempt is unsuccessful, the frisbee/ball must be returned to the thrower by the catcher so that the thrower can start a new pass attempt (possibly at a shorter distance).

Variant:
Multiple groups of 2 compete against each other. The winning binomial is the one that is the first to return to the starting line after the start command from the sports director in compliance with the rules described above.

Per participant:
1 bat/stick ►intercross/lacrosse, smolball

Per group of 2:
1 throwing disc (frisbee)/ball ►frisbee ultimate, basketball, FooBaSKILL, handball, intercross/lacrosse, smolball

4 marking cones/caps ►start and finish line

Multiple catchers try to touch the remaining participants in a limited playing field. If a participant is caught or leaves the playing field while running away, they wait in place until they are freed. The following variations are suitable for this:

• Legs in straddle position: release by crawling between the legs
• Crouching position with lowered head (Böckli): Liberation by jumping over using a straddle jump
• Underarm support: Liberation by jumping over with both legs
• Kneeling position with one leg raised, one arm bent in a high hold: Release by sitting down on the raised leg and pulling down the bent arm ("flush after going to the loo").

Variant:
Whoever is caught performs an additional task outside the playing field (e.g. global forearm support or wall sit until the end of the pass).

2-3 game ribbons/ribbons ►catcher

Groups of 3 are formed (number the participants per group). As soon as the sports leader calls out one of the numbers 1-3, the group member concerned becomes the catcher and tries to catch the other two participants. Whoever is caught within a certain time performs an additional task (e.g. push-ups, stretch jumps, etc.). The groups can be reshuffled from time to time.

Variant:
Perform the same game as a partner exercise.

No material required

The participants line up in several rows at a sufficient distance from each other, facing the exercise leader. The participants trot loosely in place. If the sports leader stretches an arm out to the side, the participants move sideways in the respective direction. If the sports leader stretches his arms forwards or places them on his chest, this causes the participants to move backwards or forwards. Various exercises (stretch jump, prone position, rapid skipping in place for a few seconds, sit down/stand up or others) are integrated by signals from the sports leader (e.g. 1-4 whistles). After an exercise, the participants trot in place again until the next arm signal from the instructor.

Variant I:
The participants perform the movements in the opposite direction to that indicated by the instructor. The sports leader can make the drill even more difficult by making incorrect movements (including exercises).
Variant II:
The participants line up in a circle around the sports leader and move in a circle around him (note: not suitable for more than 20 participants).

Sports director:
1 signal/hand whistle

Four groups each spread out in a corner of a square (e.g. corners of a hall). The participants handle a ball there (dribbling or juggling is also possible). Each group chooses a "fruit name". If the sports leader calls out two "fruits", these two groups have to change/swap corners. On the command "fruit salad", all groups change corners diagonally.

Variant:
The sports leader can specify the type of ball guidance for moving from corner to corner (e.g. pinch the ball between the legs and bounce, roll the ball, guide the ball with the weaker leg only, etc.)

Per participant:
1 stick ► Smolball, floorball
1 ball ► Basketball, FooBaSKILL, Futsal/Football, Handball, Smolball, Tchoukball, floorball

As a small group, you move freely in the hall/area. The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, one-legged hopping, etc.).

• As soon as the sports leader calls out a number, the group stops and forms up so that as many limbs (legs, arms, head or buttocks) touch the floor as specified by the sports leader (e.g. number 5 = 3 legs and 2 arms). Number 5 = 3 legs and 2 arms).
  Variant:
  The sports leader can request "mandatory limbs" (e.g. 1 head or max. 1 leg).
  
• As soon as the sports leader calls out a number, corresponding groups must be formed (e.g. number 7 = groups of 7). Each participant only looks after themselves. Whoever remains performs an additional exercise defined by the sports leader (e.g. 3 stretch jumps, 5 jumping jacks, 4 push-ups, etc.). If the group size is not correct, all participants in the group must perform the additional exercise; if the group is complete, it is advisable to send newcomers away. After a check of the group formation and execution of the additional exercises, new small groups are formed, which move freely again.
  Variant:
  The sports leader can define how the group joins together (back to back, prone position and outstretched arms meet at a centre point, one-legged stand and the hands are placed on the shoulders of a group member).
  
• It is also possible to combine both forms of exercise by having the sports leader define the group size and the number of limbs that are allowed to touch the floor (e.g. group of 6 - 5 limbs).

No material required

Each participant moves freely in the hall/area to the music. The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, hopping with one leg, etc.). During a break in the music, the sports leader calls out a number so that the corresponding groups must be formed (e.g. number 7 = groups of 7). Whoever remains performs an additional exercise defined by the sports leader (e.g. 3 stretch jumps, 5 jumping jacks, 4 push-ups, etc.). If the group size is not correct, all participants in the group must perform the additional exercise. When the music starts again, the participants move freely around the room again, matching the music.

Variant I:
The instructor can define how the group joins together (back to back, prone position and outstretched arms meet to form a centre, one-legged stand and hands are placed on the shoulders of a group member).
Variant II:
In addition to the group formation, define the number of limbs that may touch the floor (e.g. group of 6 - 5 limbs).

1 music system incl. music (various)

The participants ("fish") try to get past the catchers ("sharks") to the other side of the hall or the end zone defined in the area (2-3 catchers to start). In doing so, they guide a ball (with their hand, foot or playing equipment). Anyone who loses the ball or has it stolen by a "shark" also becomes a catcher. The "sharks" chase the "fish" without carrying a ball. The "fish" are safe in the zones behind two defined (base) lines. The game continues back and forth until all the "fish" have been eaten.

Per participant:
1 stick ► Smolball, floorball
1 ball ► Basketball, FooBaSKILL, Futsal/Football, Handball, Smolball, floorball