The group members stand in front of each other in the push-up position with their feet resting on the shoulders of the person behind them. The last member of the group stands in an upright position and leads the group around a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back.

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

Legwork:

• Two participants are opposite each other. Participant A moves sideways with Chassé steps, participant B constantly tries to stay opposite their partner. After the roles have been swapped, it is also possible to move in all directions. Contact can be trained by having the fists of the leading hand of both participants touch slightly with each step.
• Two participants are opposite each other. Participant A takes 1-3 steps forwards, participant B tries to retreat without delay. As soon as A stops, the partner may attack 1-3 steps. The exercise is performed without punches, the hands are in a boxing position or clasped behind the body.
• Torero: The participants face each other at a slight distance. Participant A stretches his arm forwards and runs towards participant B (the fist is aimed at the opponent's forehead). Before the attacker catches the defender, participant B dodges to the side (outer side of participant A's arm).

Evasive manoeuvre:

• Duck avoidance: Participant A performs a straight punch (target opponent's forehead), Participant B ducks under the punch.
• Rolling avoidance: Participant A throws a slap/side-hook, Participant B rolls out the punch with an upper body movement.
• Lateral avoidance: Participant A performs a straight punch, participant B avoids to the outside of the partner's punching hand.

Defensive behaviour:

• From a standing position, participant A performs a single punch, participant B avoids by avoiding the upper body.
• From a standing position, competitor A performs a single strike, competitor B defends by blocking (defence with the arms).
• From a standing position, competitor A performs a single strike, competitor B evades by taking steps.

Competition:

• Both participants try to touch their opponent on the shoulder (note: only from the outside, not crosswise) and on the knees. After a hit, both participants move back and touch a defined line (e.g. volleyball sideline) before attacking again.
• one-touch: Both participants try to touch each other (excl. forearms, incl. forehead). With each hit, a defined line (e.g. volleyball line) is touched before the fight continues.

No material required

Stage 1:
Touch in a controlled manner (an immobile target) from a standing position: Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. Participant A tries to keep his eyes open and gives feedback if the blow was too strong or missed.

Stage 2:
Controlled touching from a standing position (a moving target). Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. A tries to keep his eyes open and gives feedback if the blow was too strong or missed. The distance is constantly readjusted between the individual hits: Participant A takes two steps in any direction after each punch, participant B must follow.

Stage 3:
Both participants face each other in a boxing stance. Participant B touches his partner on the forehead with light blows. After participant A has felt the hit, he immediately counters by extending his arm towards participant B's forehead. This verifies whether participant B immediately goes back into cover/the defence position after the blow. After some time, swap roles.

Participant:
1 pair of boxing gloves

Stage 4:
Two punches are connected fluently: From a standing position, competitor B attempts to connect two punches fluently and touch his opponent with both. After the series of punches, competitor A counters by taking one or two steps.

Stage 5:
Multiple punches to a moving target: Competitor A keeps his hands in the basic position and moves slowly and constantly in all directions, but does not actively defend. Participant B tries to touch his opponent as often as possible in succession and connect several punches. From time to time (e.g. after approx. 8 hits), participant A counters to check whether participant B is covered. After some time, the roles are switched.

Stage 6:
Adjust the distance to a fast-moving target and control the (punch) hardness: Participant A is constantly on the move and tries to dodge the punches from participant B using footwork. The defender gives feedback if the punch was too strong. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

Both teams try to place the ball behind a defined goal line in the opponent's half of the pitch. A player may run with the ball until an opponent touches him on the back. He must then pass the ball to a team-mate (no throwing). This ball exchange must take place within three seconds, otherwise possession of the ball changes.

Variant:
The participants have one or more game ribbons tucked into their trousers (approx. 2/3 visible). If the ball carrier's ribbon is snatched, he must give the ball to the opposing team.

1 ball (e.g. foam/softball, blitz ball, rugby)
x game ribbons/leashes ►team identification

Participant:
1-3 game ribbons ►Variant

Each participant moves freely in the hall/area to a specific song selection. The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, hopping with one leg, etc.). As soon as the participants hear defined words in the song lyrics, they must perform a task announced by the sports leader:

• Air jump
• Sit on the floor briefly
• Touch the floor briefly with your stomach
• Greet/hug a partner

Example:

• Song choice: "dr Parkingmeter" by Mani Matter.
• Task:
  • "20gi" = push-up;
  • "Outo" = stretch jump;
  • "Poscht" = touch the floor with your back.

1 music system incl. music (specific song selection)

The mats are spread out in the hall, with one half lying on top with the wrong side up. One team now tries to turn the "right" side of the mats up, while the other team takes care of the mats on the other side. After each reversed mat, the team must change places and move on to another mat. The winner is the team that is able to turn more mats to their side after a certain playing time.

Variant:
Additionally large soft mats can be used, which may result in more points.

x soft mats (small)

x soft mats (large) ► Variant

The participants run in a criss-cross pattern around the mats (committee tents) distributed around the hall (in the grounds). Various forms of movement (e.g. circling arms, crossing legs, etc.) are integrated independently or according to the instructions of the sports leader. As soon as the sports leader calls out a number, all participants spread out on the mats (committee tents) according to the number called out. Whoever remains performs an additional task (e.g. a strength exercise such as 5 push-ups). If the number of people on the mat does not correspond to the number specified by the sports leader, these participants must also perform the additional task (excess participants should therefore be sent away).

x Soft mats (small)/firing tents (for in the field)

Each participant receives a card with a task and moves freely in the hall/area to the music (study the exercise). The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, hopping with one leg, etc.). As soon as the music becomes quieter, the card must be placed on the floor and the exercise performed according to the instructions. As soon as the music gets louder again, the participants look for a new card, move freely around the hall/area again and study the next task.

Variant:
This form of the game can be used to form teams by depicting coloured symbols or numbers on the task cards (see sample) and the participants form the teams based on their last task card.

1 music system incl. music (various)
x task cards

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.). When the music stops, the participants complete a task announced by the sports leader as quickly as possible (until the music starts again):

• 5 jumping jacks
• 4x two-legged jumps over a line
• Greeting a partner in a push-up position
• Touching the top rung of the wall bars
• etc.

1 music system incl. music (various)

Two players form a team. They are connected to each other with a rope, which they wrap once around their wrist (or simply hold the rope) or by holding a stick (Siamese twins). The binomial must never let go of the rope/stick. One pair (labelled with bibs) chases the other pairs. If a pair is caught, the roles (hunter & catcher) are swapped. The game can also be played with several pairs of catchers.

Variant:
Fix the legs of the pairs together with the rope.

Per group of 2:
1 skipping rope/stick ►Intercrosse/lacrosse, floorball, Nordic walking

2-6 game ribbons/leashes ►catcher (variant)

The pair stand opposite each other (facing their partner). A distance of approx. 3-4 metres is maintained between the binomial. The binomial tries to string together 10 successful passes as quickly as possible. A pass is successful if the throwing disc (the frisbee), the ball (with the playing equipment) is caught or the shuttle (ball) is returned correctly. If a mistake is made (the disc or the ball/shuttle falls to the ground), the count starts again. The distance can be varied as desired after a successful attempt.

Variant I:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that is the first to string together 10 successful passes after the sports director's start signal. After each pass, the distance is increased (one row moves back 1-2 steps).
Variant II:
The sports leader specifies a throwing/striking/passing technique, provided that the individual techniques have already been practised.

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

All participants move freely in the hall/area. Within the group, the participants pass a ball/throwing disc to each other. The sports leader can specify types of pass (e.g. ground pass, high pass, inside and outside instep, backhand, forehand, etc.) and throwing disc/ball receptions (e.g. one/two-handed catching, receiving with the sole of the foot, etc.). The exercise is then rearranged so that one group (e.g. blue) plays the ball/throwing disc to the other group (e.g. red) and in turn receives the ball/throwing disc from another group (e.g. green). The sports leader can integrate additional balls/throwing discs into the exercise.

Variant:
If the sports leader calls out the colour of a group with the addition "column" (e.g. "blue column"), the called group lines up in a row facing the back of the person in front (distance between the participants approx. 1-2 metres). Next, the sports leader calls a command for another group (e.g. command "red slalom"), which performs a movement task with the ball/throwing disc around the group lined up in column (e.g. bouncing the ball, guiding the ball with the feet or balancing the ball on a piece of equipment). The participant who has passed the slalom then passes the ball back to the next group member (e.g. past the lined-up group or between the spread legs). Once all group members have completed the slalom, all participants move freely around the hall/area again.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 wristband/stick ►team identification

Per group:
1 ball/throwing disc (Frisbee) ►Basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Tchoukball, Floorball

Sports leader:
x additional balls/throwing discs (optional)

Two participants stand opposite each other and pass the ball/throwing disc to each other. The distances, types of pass (e.g. ground pass, high pass, inside and outside instep, backhand, forehand, overhead throw, etc.) and throwing disc/ball reception (e.g. one/two-handed catch, reception with the sole of the foot, sandwich catch, etc.) are varied. After the static form, the participants move freely around the hall/area and pass the ball/throwing disc to each other while moving.

It is important to ensure that the exercise is performed with both the stronger and weaker hand (ditto foot).

Variant I:
Include challenging trick throws/shots.
Variant II:
The two participants each throw/pass a ball/disc (frisbee) to their partner at the same time, whereby it should be agreed who throws/passes their ball/disc at which height/side.

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

Per group:
1 ball/throwing disc ►basketball, Frisbee Ultimate, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, tchoukball, floorball

1 additional ball/throwing disc (Frisbee) ►variant

Two participants face each other and pass the ball/shuttle to each other. The distances and types of pass (e.g. high pass, backhand, forehand, etc.) are varied.

The exercise can be performed with either the stronger or weaker hand.

Per participant:
1 racket ►smolball, badminton/speedminton

Per group of 2:
1 ball/shuttle ►smolball, badminton/speedminton

Participants react quickly and correctly to a signal (visual, acoustic, tactile) and perform a defined task. This trains their perception and ability to react.

The aim of this game is to catch the marking cone in the corresponding colour on command.

The participants line up in pairs in an inner and outer circle. Three marking cones in different colours are placed between each pair. The game leader now calls out various commands and the players react as quickly as possible.

• Hair, nose, shoulder, stomach, knees, feet, etc. = touch the corresponding body parts with both hands

• Left, right = move one position to the left/right

• Colour = catch the marking cone in the corresponding colour

Whoever wins a duel receives a point. The game continues with the next commands.

Variant:
In a row without left/right command and change of position.
Only one marking cone per position (use a different command instead of colour)

Per group of 2:
3 marking cones in 3 colours

Two teams play against each other in a limited playing area. A point is scored if a pass is made to a teammate who has at least one leg in a hoop. The defending team can block a hoop by placing a foot in it so that no points can be scored there (more hoops than defenders are therefore required for this type of exercise). The right to attack changes either after a certain time or after each loss of the ball or disc. The rules of the respective game form naturally apply (e.g. Smolball, Intercrosse/Lacrosse, Floorball, Frisbee Ultimate, Howler).

Variant I:
The exercise form can be played with all balls, throwing discs or game equipment. The throwing/passing technique or the passing technique can be specified.
Variant II:
Use more than one ball.

Participant:
1 stick/stick ►Intercrosse/Lacross, Smolball, Floorball

1-3 balls ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacross, Smolball, Tchoukball, Floorball
4 marking cones/caps ►Field markings (optional)
x hoops
x playing ribbons/rubbers ►Team identification

One team guards hoops, each containing one cone. There are more hoops than defenders. The other team tries to knock over the cones with a ball. Guards are not allowed to stand in the hoops or guide the ball. Bouncing with the ball is not allowed and the number of steps (e.g. maximum 3 steps) with the ball is limited. Which team scores more points in a given time?

Variant:
Multiple balls.

1-3 balls (e.g. foam/softball, handball)
x Hoops
x Marking cones or clubs
x Playing ribbons/ribbons ► Team identification

One team guards hoops, each containing one cone. There are more hoops than defenders. The other team tries to knock over the cones with a ball. Guards are not allowed to stand in the hoops or guide the ball. The rules of the respective game form (futsal/football, floorball) apply. Which team scores more points in a given time?

Variant:
Multiple balls.

Per participant:
1 stick ►floor hockey

1-3 balls ►futsal/football, floor hockey
x hoops
x marking cones or clubs
x wristbands/discs ►team identification

The group forms an outer front circle with the participants' arms hooked into each other. At the start, the group sits on the floor. On a command, the group must stand up without the chain breaking apart and run to a defined point (e.g. around a turnaround, to the hall wall or across a specific line) and back again.

Variant:
Same exercise form as above, with all participants bending their upper body slightly forwards so that they touch each other with their buttocks. An egg (e.g. a medicine ball) is placed on the centre of the group and transported to a defined point and back.

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

Per group:
1 medicine ball ►Variant

One or more catchers are required. The hunted participants have several rescue balls/throwing discs which they can pass to each other. Anyone holding the rescue ball/throwing disc cannot be caught. Anyone who is caught (touched by a catcher) performs an additional task (e.g. five stretch jumps followed by a push-up). The catcher(s) is/are replaced from time to time.

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

Per group:
2-x balls/throwing discs (depending on group size) ►Basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Tchoukball, Floorball

Per catcher:
1 game ribbon/stick ►

2-3 catchers (labelled with bibs) try to catch the other participants by touching them. They can protect themselves with mats laid out in the hall (ejection tents in the field). The mats/spoiler tents may be lifted up by the hunted and used as protective armour (max. 5 seconds). The catchers may not touch the mats. Caught players fulfil an additional task (e.g. a strength exercise such as 5 push-ups).

x soft mats (small)/shooting tents (for in the field)
2-3 game ribbons/ribbons ►catcher

Two "robots" start back to back. A "programmer" sets the robots in motion by touching the "on/off button" on their heads. If a robot is touched on the left or right shoulder, it makes a 90-degree turn to the corresponding side and continues moving. After starting the robots, the programmer may not issue any commands for five seconds. When a "robot" reaches a wall, it makes a 180-degree turn. The aim of the "programmer" is to bring the "robots" back together again.

Participant:
1 pair of poles (Nordic Walking)

Two "robots" start back to back. A "programmer" sets the robots in motion by touching the "on/off button" on their heads. The "robots" move to the beat of the music (speed). If a robot is touched on the left or right shoulder, it makes a 90-degree turn to the corresponding side and continues to move. After starting the robots, the programmer may not issue any commands for five seconds. When a "robot" reaches a wall, it makes a 180-degree turn. The aim of the "programmer" is to bring the "robots" back together again.

1 music system incl. music (various)

Two teams face each other behind two defined lines. In the centre of the two lines are 2-3 gym balls/kin balls/volleyballs, which are to be rolled behind the opponent's baseline or a defined line with targeted shots/throws by the participants (by hand, with the foot or with the playing equipment). Balls may only be shot at the target ball from behind one's own baseline. The throwing line, but not the centre line, may be crossed to retrieve the throwing balls. There are numerous balls in both throwing zones at the start of the game (e.g. handball, football, basketball, volleyball, floorball, etc.).

Caution:
It is forbidden to shoot/throw directly at the opposing team's players and care must be taken not to be hit by approaching balls when retrieving them.

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

1-3 exercise balls/kine balls/volleyballs/medicine balls ►goals
x balls ►basketball, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, tchoukball, floorball