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

The participants ("fish") try to get past the catchers ("sharks") to the other side of the hall or to the end zone defined in the area (2-3 catchers at the start). If a "fish" is eaten (touched) by a "shark", this in turn becomes a catcher. 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.

No material required

Two participants stand opposite each other and pass the aid to each other (approx. 8 metres apart). After four (or more) faultless passes, both participants may move one step backwards. For each error (ball/shuttle/throwing disc falls to the ground, ball cannot be received correctly, ball is not controlled with the playing equipment, etc.), the participants must reduce the throwing distance by one step.

Variant I:
Depending on the game equipment or type of ball, a specific throwing, striking or shooting technique may be required for passing.
Variant II:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that reaches a certain distance first after the sports director's start signal.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

The participants spread out in pairs next to each other lying on their stomachs on the floor (the game can also be played standing up, with the pairs standing behind or next to each other). A "hunter" tries to catch a "hare" (or several "hunters" chase several "hares"). If the "hare" lies down/stands next to a group of two, the participant on the other side of the group becomes the "hare". If the "hunter" catches the "hare", the roles change.

Variant:
If the "hare" joins a group of 2, the participant on the opposite side becomes the "hunter". The previous "hunter" becomes the "hare".

No material required

Two participants swing the rope (2-3 skipping ropes knotted together). One participant moves from one side to the centre, jumps over the rope or runs directly to the other side. As soon as the first runner is in the centre, the second runner may also start. The runner behind tries to catch up with the runner in front (hare & hunter). The runners move in the shape of a figure of eight. The positions are swapped from time to time.

Attention:
Depending on the direction of the swing, there is an easier and more difficult side to get to the centre.

Per group:
2-3 skipping ropes or 1 rope/rope

2-4 participants (catchers) are in the centre of the playing field in a rectangle marked with lines or cones. The remaining participants try to pass the ball from one side of the playing field to the other (with their hand, foot or playing equipment) or without carrying any aids, whereby they must pass through the catchers' rectangle. The catchers try to play the ball away from the other participants as they cross the rectangle or, in the variant without carrying the ball, to touch the other participants. No balls may be caught/touched outside the rectangle. Anyone who loses/touches the ball must perform an additional exercise outside the playing area until the end of the game (e.g. forearm support or sitting on the wall). Which participant can keep their ball until the end or is not caught until the end?

Variant:
If a participant loses their ball or it is caught, they also become the catcher afterwards.

Per participant:
1 bat/stick ►smolball, floorball
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball

4 marking cones/caps ►field boundary (rectangle)

Two teams of 3-6 players play against each other in a field. The field consists of an outer and inner square. The attacking team scores a point with a pass to a team-mate who is in the smaller centre square. If the disc/ball falls to the ground, flies out of the playing field or is intercepted by the opponent, the defenders become the attacking team. If this happens, the new attackers must first catch the disc/ball outside the outfield. Only then may they attempt to score. If a point is scored, the team remains in possession of the disc/ball and therefore in attack, but must also pass the disc/ball out of the outfield and catch it there before the next attempt. If the game is played with a ball, bouncing the ball is not permitted and the number of steps with the ball is limited (e.g. maximum 3 steps).

1 ball/throwing disc (Frisbee) ►Basketball, FooBaSKILL, Handball, Frisbee Ultimate
8 marking cones/caps ►Court markings (outer and inner squares)
3-6 playing ribbons/bibs ►Team identification

All participants in a group hop together in a chain to a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back. The person in front holds the left knee of the person behind (or the right knee in the second round). In another form, the person behind holds the left or right foot of the person in front. The two forms can also be combined (different outward and return routes).

Variant:
The group transports a long bench between their legs.

Per group:
2 colouring sticks/marking cones/cones ►start and reversal mark (optional)

Per group:
1 long bench ►Variant

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks. At a moderate speed with correspondingly low resistance, indoor cycling is an ideal way to stimulate the circulatory system during the run-in.

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (either by throwing the foam/softball or hitting it with a bat, depending on the type of game). Players may continue to play from the island, but may not leave the island. It is not allowed to run with the ball.

Variations:

• A player who has been hit may leave the island again if the player who "burnt" him has been hit.
• If a player on the island can throw/shoot an opponent, he/she may leave the island.
• Smolball: A participant may move with the ball while observing the rules of the game (e.g. 4-man rule regarding steps and time in possession of the ball).

Participants:
1 bat ►smolball
1 ribbon/sticker ►team identification

Pro group:
2 soft mats (small) ►playing field (island)

2-3 (foam/soft) balls ►smolball

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (only leg hits are allowed!). The players may continue to play from the island, but may not leave the island.

Variants:

• A player who has been hit may leave the island again if the player who "burnt" them has been hit.
• If a player on the island can hit an opponent, they may leave the island.

Participants:
1 stick ►Futsal/Football, Floorball
1 wristband/disc ►Team identification

Per group:
2 soft mats (small) ►Playing field (island)

2-3 balls ►Futsal/Football, Floorball

One group is located in a marked square field (side length approx. 4-5 metres). The second group (hunters) spreads out outside this field and has to hit as many players as possible within the field with two softballs within a certain time. Each contact with the ball (even from the ground) scores a point, so the inner group may not play the ball out even if it remains in the field (the ball must be retrieved by the hunters). Those who are hit remain in the field, those who leave the field score a point.

Variant:
The hunters try to hit the other group with a gym ball (via the ground or directly). Whoever is hit performs an additional task outside the playing field (e.g. 50x rope skipping). After completing the additional task, you return to the playing field (optional: after a hit, you are eliminated and perform an additional task until the end of the round, such as the forearm support or wall sitting). If a group manages to ensure that only a certain number of opponents are left on the field (or no one is left), the game is over.

2 foam/soft balls

1 exercise ball ►Variant

Sports leader:
1 stopwatch

The participant tries to balance a stick/stick on one part of the body (e.g. foot, head, elbow, palm).

Variant:
Balancing two sticks/sticks simultaneously.

Per participant:
1-2 sticks/sticks ►Smolball, floorball, intercross/lacrosse, badminton/speedminton, Nordic walking

2-3 (or more) participants try to throw/shoot/hit all the balls from one or more box elements (by hand, foot or with the game device, depending on the type of game). The remaining participants collect the balls and bring them back. Does the throwing team manage to empty all the box elements or is the transport team too fast?

Variant:
The sports leader specifies different ways of transporting the balls back (e.g. bouncing the ball, rolling it, guiding/juggling it with the feet/playing equipment or pinching it between the knees).

Per participant:
1 racket/stick ►smolball, floorball, intercrosse/lacrosse

1-2 Swedish box
x balls ►basketball, blitzball/rugby/football, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, floorball, volleyball

Basic version:

All participants stand in a circle. One person has the ball. They throw the ball to anyone they like. The person who catches the ball says their own name out loud. The next person chooses someone else, throws the ball to them and does not say their name yet, as they do not know it. The person who catches the ball says their own name again.

Example:
Person A throws the ball to someone → “I’m Marc.”
Marc throws the ball on → “I’m Sarah.”
Sarah throws it on → “I’m Thomas.”

Variations: When catching the ball, the person says their name whilst performing a simple movement (e.g. a squat, lifting a knee, turning round). The group repeats the name and movement.
When the ball is touched, everyone says their name and a piece of additional information about themselves (e.g. a hobby – ‘I’m Marc and I like playing football’ or, more briefly, ‘Marc, hobby: football’). The group tries to remember the names and details.

Once everyone’s names have been called out once, the person with the ball tries to say the name of the person who is going to catch it (before throwing the ball).

Sarah! → Pass to Sarah.

If the name is correct, Sarah catches the ball and carries on (or a correction is made and the correct name is given first).

Once the children have learnt the names, a second ball can be introduced to the game to boost concentration and communication.

Variation: The person who receives the ball must immediately call out the name of the next player and pass the ball on. If anyone hesitates or calls out the wrong name, they must carry out an extra task (e.g. 3 squats, 3 jumping jacks, run once round the group). The sports director can integrate other additional tasks (e.g. clap your hands once on whistle). The sports director is the referee for all variants and interrupts the game if necessary.

Variation:
After a few rounds, you can adapt the exercise by setting a passing order: everyone gets the ball once. The group tries to memorise the order. The ball is then passed around in the same order again – without anyone saying the names. You could then time the exercise and try to complete the round faster and faster.

1–2 balls
1 stopwatch

The group lines up in a column (straddle position). Each participant faces the person in front, with a distance of around one to two metres between them. The participant at the back rolls a ball through the legs of the person in front. The last participant in the chain catches the ball and transports it back to the other end of the line. The ball is then rolled through the tunnel again.

Possible competition form: The winner is the group in which all participants have rolled the ball through the tunnel once (or several times) and the whole group is seated.

Variant:
The ball can also be passed from participant to participant between their legs or over their heads instead of being rolled (shortening the distance). These shapes can be combined again immediately and the ball must be passed once between the legs and then over the head.

Per group:
1 ball (e.g. basketball, softball, football, volleyball, medicine ball)

Each participant practises various movement tasks with the frisbee:

• Fingerspin: The aim is to make the disc spin vertically or horizontally around the index finger (middle finger). In the starting position, the disc is held vertically with the index finger at the edge. Now the disc is spun from the wrist (spin). The index finger always remains stretched on the edge of the disc.
  Variations:
  Switch fingers while spinning, spin a disc with both hands simultaneously or throw the disc up from the spin, catch it with one finger and continue spinning.

• Thumb flip: This trick involves spinning the disc once around its longitudinal axis around the thumb. Starting position: hold the disc in your hand with the underside facing up. The thumb is on top, the remaining four fingers are under the disc. The disc is rotated around the resting thumb to the left and stopped again. The rotation of the disc is triggered by a slight twist of the wrist. At this moment, the fingers are released from the underside of the disc. Once the disc has rotated once around the hand, it is stopped again with the thumb at the top and four fingers at the bottom.
  Variant:
  Turn the disc to the right, turn it once to the left and then to the right or perform two double thumb flips without stopping.

• Chest roll: Hold your arms horizontally outwards. Hold the disc in one hand with the underside facing upwards. With a light kick from the wrist, the disc is rolled over the arm, chest and other arm to the opposite hand.

• Blind catch: Throw the disc up with a spin and catch it behind the back with one or both hands.

Per participant:
1 throwing disc (frisbee)

1 additional throwing disc (frisbee) per participant ►Variant

The playing field is divided into 3-4 zones. First, all participants dribble (bounce the ball, guide it with their foot/toy, juggle it on the stick) with their ball in the lowest/first zone. Whoever captures (plays away) an opponent's ball moves up, whoever loses the ball with or without the opponent's influence (the ball leaves the playing field) moves down (if possible).

Per participant:
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball
1 stick ►floor hockey

8-10 marking cones/caps ►field markings (3-4 zones)

The participants dribble from basketball hoop to basketball hoop. The participants have one final attempt at each basket. The winner is the player who has scored the most baskets after a certain time.

Court:
4-6 basketball hoops

Participant:
1 ball (basketball)

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

The running ABC is a special form of coordination exercises and helps to improve running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ABC should be familiarised with using various running exercises in smaller groups. It is advisable to keep the upper body, and especially the head, upright during all exercises. The running ABC should be carried out with concentration and in a rested state. You should start with slow and technically clean movements. After a few repetitions, the speed of the steps can be increased.

• Loose trotting forwards / backwards (perform a half turn in the centre, changing the direction of rotation with each run)
• Floose trotting forwards / backwards (perform a half turn in the middle, changing the direction of rotation with each run)
• Floose running
• Knee lift
• Hop run
• Side straddle run (move sideways with leg dragging)
• Crossover run (move sideways with legs crossed)
• Forwards/backward running with incline run
• Running curves

Complete all exercises 2-4x.

Per group:
4 marker cones/caps ►Define walking routes (optional)

The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ladder should be familiarised with by means of various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.

• Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
• Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
• Left foot/right foot field 1 - Spreading step (jump) Left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
• Spreading step Left foot/right foot outside the ladder field 1 - in the jump Step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Spreading step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
• Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
• Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
• Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
• 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)
  
• Further exercises/variants under: soccerdrills

Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.

Per group:
2 running ladders

3 hurdles or 6 colouring sticks and 3 ropes ►Variant