A rowing machine is suitable for training strength, endurance and coordination, thus challenging the entire body. The correct technique is particularly important: an upright posture when rowing, the feet must find a secure hold in the footboard of the rowing machine and, ideally, the hips, knees and feet should form a line. More details on how to perform the movement are listed below. When distributing the force on the rowing machine, 60% comes from the legs, 30% from the core and only 10% from the arms. In this way, around 80 per cent of the muscle groups in the body are trained in a gentle way. This holistic workout makes rowing ideal for warming up your circulation (choose a moderate speed).

Movement execution:

In a seated position with bent legs and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body tilted slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.
• Back muscles relaxed.
• Lower back straight, upper back (trapezius muscle) may make a slight hump.
• Arms stretched (triceps remain relaxed).
• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.
• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.
• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.
• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.
• The abdominal muscles and thigh muscles remain tensed the whole time.
• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.
• The upper body leans back a little further in the same move. The back shoulder is now even more involved.
• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.
• Stretch your arms forwards again. The upper body and legs follow the arms.
• The buttocks pull the seat forwards.
• The phase ends in the starting position.

1 rowing machine

The person in front moves freely (forwards, backwards or sideways, with variations in speed) in the hall and incorporates various forms of exercise (e.g. lifting the ball over a line, balancing the ball on the shovel, wall passes). The partner/group members imitate the movements identically. Swap positions from time to time (e.g. at the whistle of the sports leader) or even change partners.

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

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

The person in front moves freely (forwards, backwards or sideways, with speed variation) in the hall/area and incorporates various forms of exercise (e.g. bouncing the ball high/low, rolling the ball, juggling the ball, playing the ball up, wall passes). The partner/group members imitate the movements identically. From time to time (e.g. at the whistle of the sports leader) swap positions or even change partners.

Per participant:
1 bat (smolball)
1 ball (smolball)

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

The person in front moves freely (forwards, backwards or sideways, with speed variation) in the hall/area and incorporates various forms of movement (e.g. crossing legs, circling arms, crouching, touching the floor, etc.). The partner/group members imitate the movements identically. From time to time (e.g. at the whistle of the sports leader), swap positions or even change partners.

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

The person in front moves freely (forwards, backwards or sideways, with speed variation) in the hall/area and incorporates various exercises with the ball (e.g. bouncing the ball high/low, rolling the ball, various dribbles/tricks). The partner/group members imitate the movements identically. Swap positions from time to time (e.g. at the whistle of the sports leader) or even change partners.

Per participant:
1 ball

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

The person in front moves freely around the area and incorporates various exercise or movement forms (diagonal step, hop walk, double pole, duck walk, arms held high or in front, etc.). The group members imitate the movements identically. On a signal from the sports leader (e.g. 1-3 whistles), various exercises are incorporated. Possible exercise forms are:

• The first two runners kneel down and hold the poles at chest height, the next runners jump over the hurdle.
• The first two runners hold the poles at chest height, the next runners run under the poles (limbo).
• The first two runners hold the poles at knee height, the next runners crawl under the poles.

Swap positions from time to time (e.g. at the call of the sports leader) or even change groups.

Per participant:
1 pair of poles (Nordic walking)

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

The person in front moves freely with a skipping rope (forwards or backwards, with speed variation) in the hall/area and incorporates various exercise forms (e.g. two-legged, one-legged, only right/left leg first, etc.). The partner/group members imitate the movements identically. Swap positions from time to time (e.g. at the whistle of the sports instructor) or even incorporate partner changes.

Per participant:
1 skipping rope

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

The person in front moves freely (forwards, backwards or sideways, with speed variation) in the hall/area and incorporates various forms of movement (e.g. crossing legs, circling arms, crouching, touching the floor, etc.). The partner/group members imitate the movements identically. The participants try to set impulses on the music bow (2x8), accents on certain beats (e.g. 1,3,5) or simply move to the music. Swap positions from time to time (e.g. at the whistle of the instructor) or even change partners.

1 music system incl. music (various)

Sports director:
1 signalling device (e.g. hand whistle, tambourine)

Two teams face each other behind two defined lines. In the centre of the lines are vaulting boxes or long benches on which there are various targets (e.g. medicine balls or small huts). The participants try to hit the targets with targeted shots/throws so that they land in the opponent's field behind the vaulting boxes or long benches. The target shots may only be made from behind the throwing line. The baseline, but not the centre line, may be crossed to retrieve new throwing objects. There are numerous throwing objects (e.g. balls, frisbees or Indiacas) in both zones at the start of the game.

Variant I:
The sports director can specify various throwing/striking techniques.

Variant II:
Throws at the targets are made while standing on an unstable surface.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 medicine ball/foam/softball/balance cushion/balance board ►unstable surface

2-3 long benches/swinging box ►platform for targets
x cones/marking cones/cups/medicine balls/stakes ►targets
x balls/throwing discs ►basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacross, Smolball, Tchoukball, Floorball

Two participants designated for catching hold hands and start chasing the other participants. Each participant who is caught joins the "hunters". The resulting snake must always remain intact. The game ends when the last player has been caught.

Variant:
If the snake is larger than three participants, the snake is split up (4 participants make two new snakes with two participants each).

No material required

A single column with a distance of approx. 2 metres between the participants moves at a relaxed pace. The runner at the back moves to the front (also possible in a slalom). After the runner at the back has passed a few other runners, the next runner can start.

Some forms of movement can be integrated into the snake run (crossing legs, arm circles, hopping run, etc.), which are determined either by the runner at the front or by the sports leader.

No material required

Two teams play against each other in a limited playing area. The team with the ball/disc tries to keep the ball in their own ranks for as long as possible by passing the ball (back passes may be prohibited). You are not allowed to move with the ball/disc (star step allowed). The opposing team tries to intercept the ball. If this is successful, the roles are changed. There is also a change of roles/ball/disc if the ball/disc falls to the ground (both when a teammate drops it and when an opponent knocks the ball/disc to the ground/intercepts the pass), the ball leaves the playing field or, if necessary, after a point is scored. Ways to win points:

• 10 consecutive passes
• Pass between the legs to a teammate (both feet on the ground)
• Pass behind the back to a teammate
• Header to a teammate after a pass
  

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 the game

1 ball/throwing disc (Frisbee) ►Basketball, Frisbee Ultimate, FooBaSKILL, Rugby/Football, Handball, Tchoukball
4 marking cones/caps ►Field markings

One group:
x game ribbons/ribbons ►Team identification

Sport leader:
Stopwatch ►Variant

The aim is to hit the other participants on the shoes with the floorball. Whoever is hit completes an additional task (e.g. a strength exercise such as push-ups, trunk bends or five double jumps over the stick lying on the ground).

Variant I:
2 teams, with one team trying to hit the opposing team's shoes in a limited playing area (integrate several balls into the game, but not too many so that the game leader can keep an overview). Which team will score more goals in a given time?
Variant II:
2 teams, with one team trying to hit the opposing team's shoes in a limited playing area (integrate several balls into the game, but not too many so that the game leader can keep an overview). If a player is hit, he leaves the pitch until the end of the game and performs an additional task outside the pitch (e.g. forearm support or sitting on the wall). Which team has eliminated all participants faster?

Participants:
1 stick ►unihockey
1 ball ►unihockey

4 marking cones/caps ►court markings (variant)
x playing ribbons/bibs ►team identification (variant)
4-5 balls ►unihockey (variant)

All participants stuff a rope down the back of their trousers so that half of the halved rope hangs out visibly. Each participant then tries to grab as many ropes as possible. Even those who have no more rope continue to take part in the game. A playing field limit that may not be exceeded can be set if necessary. The winner is the player who has grabbed the most ropes at the end.

Variant:
Whoever loses their rope is eliminated and performs an additional exercise at the edge of the playing field (e.g. forearm support or wall sitting). From time to time, the playing field is reduced in size (as the number of participants decreases). Who can hold on to their rope until the end?

Per participant:
1 skipping rope

4 marking cones/caps ►Field boundary (optional)

Two participants swing the rope (2-3 skipping ropes knotted together). One participant goes to the centre from one side, jumps over the rope a few times and runs out on the other side. The jumper runs behind the swinger and returns to the centre. The jumper thus moves in the shape of an eight. Once the participant has completed a few rounds, the positions are swapped.

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

Variant I:
In the centre, try to pick up an object (e.g. a hat or a coin) and put it down again.
Variant II:
Start in the centre, starting position sitting or in the push-up position. In these positions, try to jump over the rope as it swings past.

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

1 marking cone ►Variant

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Continuous hopping in place and simultaneous swinging of the rope (under the feet and overhead). Make sure that the heels are not completely off the ground (jumping on the balls of the feet/tips of the toes). The upper body should always remain upright while jumping (keep the torso tensed).

Jumping rope with low intensity (slow swinging, also incorporate breaks) is suitable for stimulating the circulation. By integrating different jumping forms, jumping can be made more varied through variation (e.g. double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.). Pulling the tips of your feet towards your knees with each jump (bending your feet) is another way to vary your jumping.

1 skipping rope

The participants try to hit another player with a foam/softball (for safety reasons, only leg hits may be allowed). A maximum of three steps may be taken with the ball. If you are hit, you have to complete an additional exercise (e.g. wall sitting or forearm support) until the player who previously hit you is hit. If a thrown ball can be caught, the thrower must perform the additional exercise.

Variant:
If a participant is hit, they move into the "crab position" (four-foot stance facing upwards). If he catches a standing participant by the legs or a ball, he may actively participate in the game again. The participant who has been caught moves into the "crab position" as a punishment.

5-6 foam/soft balls

The cross-country ski ergometer offers an extremely effective combination of strength-building and endurance training. The focus of the training is on the arms and shoulders, but the torso, back and even the legs are also involved, so that you can speak of a holistic stimulus. The movements are rhythmic and also easy on the joints, making it an ideal programme as part of a warm-up to stimulate the circulation (choose a moderate speed).

Movement execution:

Working with the cross-country ski ergometer does not require any previous knowledge of winter sports, the technique is beginner-friendly and quick to learn. However, there are a few points to bear in mind: Firstly, stand with your feet slightly more than shoulder-width apart (how close you stand to the device is a matter of taste, although taller people usually prefer a greater distance in order to achieve a full arm extension at the starting point and therefore ultimately a longer stroke). The hands should also be just outside the shoulders when gripping the handles. As the handles of the device are attached to freely movable hinges, you can easily rotate them to your optimum position. The edges of the hand, including the little finger, should be placed on the thickened end of the handle, allowing more pressure to be applied. At the beginning of the pull, the entire body is stretched, only the arms remain slightly bent, the handles are now pulled downwards at an angle until the hands are just below the knees (a V-shaped curve, where the hands move sideways away from the body, is avoided). At the lowest point, the elbows are fully extended while the knees are minimally bent (comparable to the starting position of a jump). In the return phase, the body straightens up again completely, synchronised with the backswing of the arms. Lifting your heels off the ground is perfectly fine, especially at higher speeds.

Attention:
Do not turn every repetition into a squat, as this will tire your legs too quickly. Take a deep breath before each pull on the machine and keep the abdominal muscles under constant tension.

Lighten/Harden:
The intensity is controlled by adjusting the air valve. The higher the lever is moved on the scale (1-10), the wider the flap opens and the more air can flow into the bike. More air means more resistance in the initial phase of the pull (comparable to a higher pedalling resistance in the higher gears on a bicycle). It is important to find a setting at which a continuous and controlled pressure can be maintained. If the setting is too high, the air resistance initially has to be overcome with an excessively strong pull and the remaining range of motion "runs into nothing", which is a waste of energy. If you pay attention to the background noise, you will get a suitable indicator: the aim should be to achieve the smoothest possible whirring with only slight peaks in the initial phase of the pull. Most exercisers tend to over-optimise the resistance setting. As is so often the case, less is more; levels 6-7 work well for men and 4-6 for women, with exceptions for particularly heavy and strong athletes.

Variant:
The double pole technique is usually used for training, which means that both arms work in synchronisation with each other. The diagonal technique, in which the arms are used alternately, is less common but can be used as a variation. It achieves lower speeds than the simultaneous use of the arms, but is certainly suitable as an occasional training stimulus, which above all creates a healthy rotation of the spine and a strain on the lateral trunk muscles. The diagonal technique can also correct imbalances in unevenly developed back and arm muscles (e.g. after injuries).

1 cross-country ski ergometer

Jump ABC exercises can be used as a warm-up or in the rehabilitation area as a training method for sports injuries (e.g. supination trauma, cruciate ligament injuries or muscular complaints).

Here are some of the most common jump forms that are used regardless of level:

Ankle jumps:
Both legs jump slightly forwards, but above all as high as possible (feet parallel and shoulder-width apart). Bend your ankles in the air (pull your toes upwards). The arms actively support the movement (bent arms swing upwards during take-off - approx. 90 degrees at the elbow joint; when landing, the forearms point diagonally downwards in front, in the flight phase diagonally upwards in front).

Bounce jumps:
Slightly offset stance (feet less than shoulder-width apart). Jump with both legs slightly forwards, but above all as high as possible, with the main momentum of the jump coming from the front leg. During the flight phase, bend the back leg and lift it upwards (raise the knee to the level of the navel). On landing, straighten the bent leg again and place the foot in front of the other (change foot position). In the next exercise, bend the back leg again (alternately lift one knee). In each case, the arm on the opposite side of the raised knee actively supports the movement (starting position: both arms hanging, bend the corresponding arm and move it upwards so that the hand is moved to the ear on the same side of the body).

Ins & Outs:
Double jumps slightly forwards (feet parallel), alternating between spreading the legs to the side for landing and jumping off and bringing them less than shoulder-width apart (alternating between straddle position and close stance). The arms actively support the movement (during the two-legged jump with legs together, the arms are only slightly bent behind the body - in the flight phase, the arms are brought forwards and bent so that the hands are in front of the chest when landing with the legs spread apart - when jumping from the straddle position, the arms are stretched and swung behind the body again - to restart the exercise sequence, the legs are closed again and the arms are behind the body again to catch momentum).

Sideways jumps:
Jump with closed legs from one side to the other (distance approx. 1 metre) with a slight forward movement. The arms actively support the movement (swing the almost outstretched arms forwards from behind the body when jumping off - during the flight phase, wave the arms so that the hands are in front of the chest, and for landing, stretch the arms again and bring them behind the body - for the next jump to the side, the arms are again behind the body to catch momentum).

Forward & backward jumps:
Both legs jump forward on the balls of the feet (feet parallel and less than shoulder-width apart), followed by a small hop backwards immediately after landing (feet in the same position). The entire exercise is performed on the balls of the feet only (no putting the heels down). The arms actively support the movement (during the take-off of the long forward jump, swing the almost straight arms forwards from behind the body - during the flight phase, bend the arms so that the hands are at head height when landing - during the take-off for the small backward jump, stretch the arms again and bring them behind the body - for the new take-off forwards, the arms are again behind the body to catch momentum).

No material required

The participants line up in a circle, holding the stick vertically in front of them at hip height (stick supported on the floor). At the instructor's command, the participants release their own stick and catch the stick to their right or left (e.g. hip = left, hop = right).

Variation:
First catch the next but one stick or change the size of the circle.

Per participant:
1 stick ►intercrosse/lacrosse, floorball, Nordic walking

In a limited playing field, the game is played 4:1, 5:1, 5:2 or 6:2, for example. The "tiger" in the centre chases the ball/throwing disc, while the outside players pass the ball/throwing disc to each other (with their hands, feet or playing equipment, depending on the type of game). If the "tiger" touches the ball/throwing disc or an outfield player makes a mistake (e.g. ball/throwing disc leaves the playing field or falls to the ground after a pass), the roles of the "tiger" and the person responsible for the mistake are swapped.

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

1 ball/throwing disc (frisbee) ►basketball, blitzball/rugby/football, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, floorball, Frisbee Ulitmate
4 marking cones/caps ►field markings

All participants except the front and back of the group lie down parallel in a row (facing the floor). There is a distance of one to two metres between the participants. The participant at the beginning of the chain has a ball at the start. On his or her command, the lying participants move into the push-up position and form a tunnel. The participant in front rolls the ball through the tunnel and then lies down in the row. On the other side of the tunnel, the ball is caught by the second standing participant (last in the row). The latter then hops over the participants who are lying down again and then rolls the ball through the tunnel. The last participant in the row becomes the new ball catcher. If the thrower does not roll the ball correctly through the tunnel or it does not reach the catcher, the attempt must be repeated (as often as necessary until it works).

Possible competition format: The winner is the group in which all participants have first rolled the ball through the tunnel once (or several times) and the whole group is back in a standing position.

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

One group adjusts the ball/disc in a defined playing field so that they can touch a participant from the other group with the ball/disc ("dabbing", without throwing). You are not allowed to move with the ball/disc (maximum star step). Each "dab", or when a chased player leaves the playing field, results in a point. Which group collects more points in a given time?

Variant I:
If a participant touches the ball/disc, they are eliminated from the game (they may have to perform an additional task, such as remaining in a forearm support position). The sports leader times how long it takes for the entire group to be eliminated.
Variant II:
2-3 catchers try to touch the other participants with the ball/throwing disc (no throwing). Anyone touched by a catcher is eliminated and performs an additional task (e.g. 20 push-ups or trunk bends) and then takes part in the game again. The catchers are changed regularly

1 ball/throwing disc ►Basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Tchoukball

One group:
x game ribbons/bibs ►team identification

Sports leader:
1 stopwatch

Two teams play against each other in a limited playing area. A point is scored if the ball can be played against the opponent's wall with the head after a pass. 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.

Variant:
The ball must be caught by a teammate after the wall header for a point to be scored.

2 walls
1 ball ►futsal/football (volleyball, softball, foam ball)
x game ribbons/leaflets ►team identification

Two teams play against each other on a limited playing field. A point is scored when a pass via the wall is caught by a team-mate. Bouncing with the ball is not permitted and the number of steps (e.g. maximum of 3 steps) with the ball is limited (optional: change of possession if the ball falls to the ground).

Variant I:
A point is scored if the ball (gym ball is not suitable for this type of game) is passed via the ground to the opponent's wall (define height if necessary) without an opponent subsequently catching the ball. A point is scored if the ball (gym ball is not suitable for this form of play) is played via the floor to the opponent's wall (possibly define height) without an opponent being able to catch the ball afterwards (ball: floor-wall-floor = point).
Variant II:
The ball must be pressed against the wall by a player to score a point.

2 walls
1 ball (e.g. basketball, handball, volleyball, gymnastics ball)
4 marking cones/caps ►court boundary (optional)
x playing ribbons/bibs ►team identification