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/painting sticks ►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

Two teams play against each other in a limited playing area. A point is scored when a pass is caught by a teammate via the wall.

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 the "cover").
• 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 walls
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►field 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 the wall is caught by a teammate with a 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 played on.
• The ball at rest on the racket, without the player moving, may be held for a maximum of 4 seconds.
• 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, arm or head (free hit).
• If the ball leaves the playing field, it is brought back into play by a free hit from the opposing team at the place of action.

Variant:
A point is scored if the ball is played via the floor to the opposing wall (possibly define height) without an opponent being able to catch the ball afterwards (ball: floor-wall-floor = point).

Per participant:
1 bat ►smolball

2 walls
1 ball ►smolball
4 marking cones/caps ►field boundary (optional)
x playing ribbons/bibs ►team identification

The participant stands in front of a wall and performs various tasks specified by the sports instructor. The exercises should be performed with both the stronger and weaker side.

• Wall passes with the forehand and backhand (direct or bounce the ball on the floor before hitting; distances vary).
• Overhead balls: the ball hits the ground in front of the wall so that it then bounces back in a high arc and can be hit to the ground again over the head.
• From a shorter distance, play the ball against the wall behind the back, catch the ball with the racket and pass it again behind the back and against the wall (no ground contact of the ball).

Participant:
1 bat ►smolball
1 ball ►smolball

Two teams play against each other in a limited playing area. A point is scored when a pass is received by a team-mate via the wall. The rules of the respective game form naturally apply (futsal/football, floorball).

Participants:
1 stick ►floorball

2 walls
1 ball ►floorball, futsal/football
4 marking cones/caps ►field boundary (optional)
x playing ribbons/bibs ►team identification

All participants line up in a circle. Person A calls out the name of person B, A throws the ball to B and runs after the thrown ball. As soon as B has caught the ball, another participant calls out their name (C) and the ball is thrown to C before A arrives at their place (B). Tip: running slowly generates more time for the next throw.

If the ball is badly thrown, not caught or the thrower is already at the catcher's place before the catcher has thrown the ball, various exercises can be integrated as an "additional task" (e.g. push-ups, squats, jumping jacks, etc.).

Variations:
Ball is thrown to B, the person to the left of B must move;
Ball is thrown to B, B calls "right/left", person to the right or left must move;
Ball is passed to B via the floor, meaning the person to the right of B moves, or the ball is thrown in the air and the person to the left of B moves.

1-2 balls (e.g. softball or volleyball)

One participant stands with their back to the group (in front of a wall). The rest of the participants try to approach him/her in time with the music (the sports leader sends participants back to the starting position if they move too quickly). If the music stops, the "newspaper reader" may turn around and the remaining participants must freeze immediately. If the "newspaper reader" discovers participants moving while the music is stopped, he sends them back to the starting position. When the music starts again, the "newspaper reader" turns round again and the participants can continue to approach him. If a participant can touch the "newspaper reader", they become the new "newspaper reader".

1 music system incl. music (various)

Place a mat on the wall and draw a circle (approx. 1 metre in diameter) on it with chalk. Mark distances of 5, 10, 12 and 15 metres with cones. The participant tries to hit the circles first from the shortest distance. If they succeed twice, they can move on to the next distance.

Attention:
With several participants per target, care must be taken to ensure that the participants are not hit by a ball/throwing disc. Either the participants show consideration for each other and keep an overview or the balls/throwing discs may only be retrieved when all participants have completed their target throw.

Variant:
Depending on the game equipment or type of ball, a specific throwing, hitting or shooting technique for hitting the targets may be required by the sports director.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 ball/throwing disc (frisbee) ►blitzball/rugby/football, futsal/football, handball, intercrosse/lacrosse, Smolball, floorball, volleyball

1 soft mat ►target
chalk ►marking the target circle
4 marking cones/caps ►marking the throwing distances