Stand hip-width apart opposite your partner, tilt your upper body forwards and press your palms against the aid with your arms stretched out overhead (holding them up) (clamp the object together). Press your heels onto the floor.

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

Lunge towards your partner. With outstretched arms, press your palms against the aid (pinch the object together) and press the heel of the back leg onto the floor. Bend and stretch your arms slightly to bend your upper body towards your hands/partner and support the dynamic stretching. Then switch legs.

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

In a stepping position, both feet lie flat on the floor (front leg bent, back leg stretched - press the heel of the back leg against the floor), lean the upper body forwards in a rocking motion. The stretch can be intensified with a larger support. Then switch legs.

No material required

From a shortened stride position, bend the back leg forwards in the knee joint so far that the knee rises above the tip of the foot (the tilt creates a stretch in the lower calf of the back bent leg - heels always remain on the floor). Then switch sides.

No material required

With the leg slightly bent, place the toe of the foot on a small elevation (e.g. step) and press the heel down, rocking. The supporting leg is either also placed on the elevation (better variation) or underneath the elevation on the surface. Then switch sides.

No material required

Sitting on a chair with your back straight, raise the heels of your legs as high as possible (legs only rest on the tips of your feet). Perform small rocking movements (raise and lower your heels).

1 (office) chair

Stand shoulder-width apart, arms hanging at the sides of the body, bend the knees until the buttocks are lower than knee height and at the same time bring the hands together in front of the body at chest height (arms bent with the elbows at the knees). Maintain a deep squat position.

Caution:
Lower your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten up:
Do not lower your buttocks too low (greater angle in the knees - buttocks at or above knee height).

No material required

From the deep squat position, the weight of the upper body is shifted forwards so that you can finally support yourself on the floor with outstretched arms (knees do not touch the floor). In this quadruped position, the heels are lifted off the floor (tiptoe position) and the legs are bent, pushing the knees outwards. Perform a push-up from this "frog position". After the push-up, return to the deep squat position by pushing off the floor with your arms to shift your weight onto your feet. Straighten your legs to stand upright.

Caution:
When performing the push-ups, make sure that you not only bend and straighten your arms, but also work with your legs (actively push your knees outwards).

Lighten the load:
Support your arms on a raised surface (e.g. bench or large stone).

No material required

From the deep squat position, shift the weight of your upper body forwards so that you can bring your outstretched arms to the floor. From this position, lift one foot and one arm crosswise off the floor. Bring the foot under the body to the other side and stretch the leg out to the side (including rotation of the upper body - chest and leg point in the same direction). At the same time, wrap your arm and place your hand on your chest. The weight is then distributed on one foot and on the arm supported on the floor. Reverse the sequence of movements to return to the starting position and perform the exercise on the other side. Return to the deep squat position and finally straighten your legs to stand upright.

Caution:
Do not lower your buttocks or the leg stretched out to the side to the floor, but still keep them as low as possible. Actively push the shoulder of the supporting arm backwards and hold it in place so that the shoulder joint is protected/relieved.

Lighten the load:
Support your arms on a raised surface (e.g. bench or large stone).

No material required

From the deep squat position, shift the weight of your upper body forwards so that you can bring your outstretched arms to the floor. From this position, move one foot further forwards to place it next to the supporting hand (place the foot on the same side of the body as close as possible to the edge of the hand). The other leg is moved backwards and supported on the tip of the toe. At the same time as the leg position is shifted, the upper body/weight is shifted so that the arms are perpendicular to the floor. Now swap the leg position by jumping off with both legs. Then bring the back leg back next to the other leg, straighten the upper body and release the hands from the floor to return to the deep squat position. Finally, straighten your legs to stand upright.

Lighten up:
Support your arms on a raised surface (e.g. bench or large stone).

No material required

From the deep squat position, shift the weight of your upper body forwards so that you can bring your outstretched arms to the floor. From this position, move one foot further forwards to place it behind the supporting hand (same side of the body - knee at the elbow). The other leg is extended backwards and supported on the tip of the toes. At the same time as shifting the leg position, the upper body/weight is shifted so that the arms are perpendicular to the floor. From this position, release the front foot from the floor and move the outer instep of the foot towards the knee of the other leg extended backwards. At the same time, turn the upper body out so that you reach the seat, placing the foot of the bent leg flat on the floor and the outstretched leg also flat on the floor (the instep of the bent leg is finally on the outside of the knee of the outstretched leg - the legs are crossed). During this movement, the hand on the body side of the bent leg is also lifted off the floor and the elbow is brought to the bent knee. In a seated position, with one leg pointing forwards and the other knee pointing vertically upwards, turn the upper body further out to look backwards. The hand grasps the bent knee and pulls it back to the side of the foot placed on the floor. Reverse the sequence of movements to return to the squat position. Now perform the exercise on the other side. Return to the deep squat position and finally straighten your legs to stand upright.

No material required

From the deep squat position, the weight of the upper body is shifted forwards so that the outstretched arms can be brought to the floor. Place your arms as close to your feet as possible. Jump off with both legs and stretch your legs backwards to get into the push-up position. Now press your thighs to the floor and at the same time look forwards at an angle (hollow back position). Again in a jump, bring your legs back to your arms to return to the deep squat position. Finally, straighten your legs back to the standing position.

Caution:
Do not allow your pelvis to sag in the push-up position (actively tense your torso) so that your legs and upper body practically form a line.

Lighten up:
Do not move your legs while jumping, but rather move one leg after the other backwards or forwards. Support your arms on a raised surface (e.g. bench or large stone).

No material required

From the deep squat position, alternate between moving one arm backwards to get into the inverted quadruped position (chest pointing upwards). Actively push your pelvis upwards so that your upper body and thighs practically form a line. Lower the pelvis again and bring one arm after the other back between the knees back into the squatting position. Perform the exercise again, but this time change the starting side (arm that is first moved backwards or forwards). Return to the deep squat position, then straighten your legs back to standing.

Caution:
Centre one arm between your knees and move the other to the side in a semi-circle to support the rotation/twist of the upper body (momentum) to return to the squat position.

Lighten the load:
Support your arms on a raised surface (e.g. bench or large stone).

No material required

From the deep squat position, drop back onto your back. The arms are bent and the hands are brought to the floor next to the head, the legs are also bent and pointing diagonally forwards. In a flowing sequence of movements, push yourself off the floor with your hands and bring your legs forwards to the floor again (lift your upper body off the floor and straighten up). When standing up, however, only one leg is placed on the floor at first, with the other leg still pointing forwards. Only when you assume the deep squat position is the leg that was initially raised off the floor also lowered. Now perform the exercise on the other side (place the other leg on the floor first when standing up). Return to the deep squat position and finally straighten your legs to a standing position.

Caution:
Knee of the training leg should remain as centred as possible over the foot when standing up.

Easier:
Arms support the movement more clearly (more momentum); the almost extended free leg is brought to the ground with the heel to support the standing up movement.

Harder:
Use less momentum (hardly any support from the arms).

No material required

Mobilisation of the following joints:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:
In place of the sports leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader.

No material required

Mobilise the following joints together with your partner:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:

In place of the sports leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Mobilisation of the following joints with the use of an aid:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:
In place of the sports leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

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

Mobilisation of the following joints together with a partner and using an aid:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:
Instead of the instructor, one participant leads the exercise. After each exercise, another participant takes on the role of leader.

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

Hold one arm outstretched at chest height. The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and then extend it again. Switch sides from time to time (rotate the other arm).

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

No material required

Stretch your arms out in front of you at chest height (palms facing down). Bend your arms (palms facing your face, forearms pointing upwards, upper arms remain stable) and return to the starting position (bend and stretch your arms). Change the position of the arms from time to time (e.g. after three repetitions) (palms of outstretched arms pointing upwards or downwards).

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

No material required

Hold one arm outstretched at chest height (with the aid in your hand). The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and then extend it again. Switch sides from time to time (rotate the other arm).

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

Pro Tn:
1 ball ►blitzball/rugby/football, handball, volleyball, floorball, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//power tube/skipping rope/spinbond

Hold one arm outstretched at chest height and reach out to your partner. The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and extend it again to shake hands with the other participant. Switch sides from time to time (rotate the other arm).

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

No material required

Stretch your arms out at chest height and hold out your hands to your partner. Release your hands, bend your arms (palms facing your face, forearms pointing upwards, upper arms remain stable) and return to the starting position (bend and stretch your arms) to reach out to the other participant again. Change the position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point upwards or downwards or remain facing to the side).

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

No material required

Hold the slightly bent arm overhead (holding it up) and perform circular movements clockwise and anti-clockwise with the forearm (upper arm and wrist remain as stable as possible). Switch sides/arms from time to time.

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

No material required

Hold one arm outstretched at chest height. The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and then extend it again. With their arms outstretched, the two participants pass the aid to each other (i.e. perform the exercise once without and once with the object). Switch sides from time to time (rotate the other arm).

Variant:
The exercise can also be performed in a sitting or kneeling position.

Per group of 2:
1 ball ►blitzball/rugby/football, handball, volleyball, floorball, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//power tube/skipping rope/spinbond