One-legged stand facing your partner. Support/hold on to your partner's shoulder with one hand and grasp the instep of the free, bent leg with the other hand (same side of the body), pulling the heel towards the buttocks while rocking. Push the pelvis forwards and straighten up, keeping the upper body straight (upright posture). The stretch should not be performed by bending the knee joint but by extending the hip joint. Then switch legs.

No material required

Lying on your side, grasp the instep of the foot of the upper leg with your hand (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

No material required

Stand on one leg and, holding the aid in both hands, grasp the instep of the other, bent leg (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and straighten up, keeping the upper body straight (upright posture). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. To keep your balance, fixate on one point with your eyes.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Lateral position, grasp the instep of the upper leg with the aid (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forward and, if necessary, stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

Per participant:
1 play rope/skipping rope/power tube/elastic rubber band/throwing disc

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), grasp the foot of the other (back) leg with the corresponding hand (same side of the body) and pull the heel towards the buttocks while rocking. Push your pelvis forwards and keep your upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat. The free hand can be supported on the floor to maintain balance.

1 small soft mat (optional)

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), hold the foot of the other (back) leg with the aid in both hands (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and keep the upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Bend one leg in a prone position, grasp the instep of the foot with your hand and pull the heel towards the buttocks (same side of the body). Keep the other leg as straight as possible on the floor. Then switch legs.

No material required

Bend one leg in a prone position, grasp the instep of the foot with the aid and pull the heel towards the buttocks while rocking (same side of the body). Keep the other leg as straight as possible on the floor. Then switch legs.

Per participant:
1 play rope/skipping rope/power tube/elastic rubber band/throwing disc

Stand on one leg and grasp the instep of the other bent leg with your hand (same side of the body), pulling your heel towards your buttocks while rocking. Push your pelvis forwards and straighten up, keeping your upper body straight (upright posture). The stretch should not be achieved by bending the knee joint but by extending the hip joint. To keep your balance better, you can hold on to the back of the chair with your free hand. Then switch legs.

1 (office) chair

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep your upper body straight. Hold your arms outstretched in front of your body at chest height and press your palms against your partner's palms. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep your upper body straight. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep the upper body straight. The aid is placed next to the supporting leg (front bent leg) to support balance (the leg pointing backwards and the hand holding the aid are on the same side of the body). Then switch legs.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic

Stand with hips wide apart, knees slightly bent and upper body leaning forwards. Hold the aid with both hands behind the body below the buttocks slightly above the knees and pull the aid against the buttocks and the upper body diagonally upwards. At the same time, straighten the upper body slightly (rocking movement).

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 throwing disc (Frisbee) ► Frisbee Ultimate
1 gymnastics stick with elastic

Stand hip-width apart with your arms held high. Move your arms forwards at an angle (looking down, round back) and perform rocking movements in this position.

Variant:
Exercise can also be performed in a kneeling position.

No material required

The partners stand back to back (keep some distance). The participants bend over and bring their hands together between their legs with rocking movements.

No material required

Stand hip-width apart with your arms held high, grasp the aid with both hands shoulder-width apart. Move your arms forwards at an angle (looking down, round back) and perform rocking movements in this position.

Variant:
Exercise can also be performed in a kneeling position.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand with your hips wide apart, knees slightly bent and upper body leaning forwards. Clasp your hands behind your body below your buttocks (if possible). Pull your hands towards your buttocks and your upper body upwards at an angle to intensify the stretch. At the same time, straighten your upper body slightly (rocking movement).

No material required

Lie on your back, bend your legs and pull your knees/thighs towards your body with your hands on your shins/knees. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

No material required

The partners stand back to back (keep some distance). The participants bend over and pass the aid between their legs several times using rocking movements.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Lie on your stomach with your arms stretched out in line with your body (or arms bent, elbows at shoulder height, hands pointing forwards). Raise your upper body in a rocking motion (after a few repetitions, lower your upper body completely so that the exercise does not become a strength unit)

No material required

Lie on your back, clamp the aid between your knees, bend your legs and pull your knees/thighs towards your body with your hands on your shins/knees while rocking. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse Nordic walking
1 racket ►badminton/speedminton, Smolball
1 throwing disc (frisbee) ► Frisbee Ultimate
1 elasticated rubber band//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Lie on your stomach with your arms stretched out in front of your partner (or arms bent, elbows at shoulder height, hands pointing forwards), grasping the other participant's hands (same side of the body). Raise the upper body in a rocking motion (after a few repetitions, lower the upper body completely so that the exercise does not become a strength unit)

No material required

Stomach position with arms outstretched in extension of the body, holding the aid with both hands shoulder-width apart (or arms bent, elbows at shoulder height, hands pointing forwards, holding the object more than shoulder-width apart). Raise your upper body in a rocking motion (after a few repetitions, lower your upper body completely so that the exercise does not become a strength unit).

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stomach position with arms outstretched in extension of the body opposite the partner, both participants grasp the aid with both hands shoulder-width apart (or arms bent, elbows at shoulder height, hands pointing forwards, grasp object more than shoulder-width apart). Raise the upper body in a rocking motion (after a few repetitions, lower the upper body completely so that the exercise does not become a strength unit).

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Lie on your back, bend your legs and pull your knees/thighs towards your body with the aid on your shins/knees, rocking. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band