Arms stretched out at chest height in front of you and grasp the aid with both hands. One participant releases their hands from the aid, then the partners bend their arms (forearms pointing upwards, upper arms remain stable) and return them to the starting position (arms bent and stretched) in order to grasp the aid together again. In the next exercise, the other participant releases their hands from the aid, so the participants perform the exercise once without and once with the object. If possible, change the holding position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point upwards or downwards or always remain facing to the side).

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

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

Stretch your arms out in front of you at chest height and grasp the aid with both 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). 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:
The exercise can also be performed in a seated or 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

Hold the slightly bent arm with the aid in your hand 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.

Per Tn:
1 ball ►blitzball/rugby/football, handball, volleyball
1 stick ►flat hockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 disc (frisbee) ►frisbee ultimate
1 elastic rubber band/power tube/jumping rope/spinbond
1 gymnastics stick with elastic band

"Play (air) guitar", with the aid symbolising the instrument (move the forearm up and down and shake out the wrist, with the other arm holding the aid with the arm bent so that it points diagonally upwards - if necessary, clamp an object such as a rope between the elbow of the playing arm and the body). Switch sides from time to time.

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

Per person:
1 stick for floorball, intercrosse/lacrosse, Nordic walking
1 racket for badminton/speedminton, smolball
1 elasticated rubber band/string/skipping rope/playing rope
1 gymnastics stick with elastic band

Play "air guitar" (move your forearm up and down and shake out your wrist with the other arm bent and pointing forwards at an angle). Switch sides from time to time.

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

No material required

While standing, raise the hanging arm overhead from the hips (hold it up), bend the arm (place your hand between your shoulder blades) and stretch it back into the raised position. Then move the arm back to the starting position and repeat the exercise. Switch arms from time to time.

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

No material required

Frontal facing of the partners with outstretched arms (grasp hands or press palms against each other). Bend and stretch your arms alternately or simultaneously (bring your hand to your chest, elbow on your body pointing diagonally downwards).

Variant:
Exercise can also be performed while sitting or kneeling.

No material required

Stretch your arms out in front of you at chest height and grasp the aid with both hands. Bend your arms (bring your upper arms/elbows to your body, forearms pointing forwards or diagonally upwards) and return to the starting position (bend and stretch your arms). If possible, change the holding position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point upwards or downwards or always remain facing to the side).

Variant:
Exercise can also be performed in a seated or 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

While standing, grasp the aid at the side of the body with an outstretched arm, move the hanging arm from the hip overhead (in a high hold), bend the arm (place the hand between the shoulder blades) and stretch it back into the high hold position. Then move the arm back to the starting position and repeat the exercise. Then switch arms.

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

Per Tn:
1 ball ►blitzball/rugby/football, handball, volleyball
1 racket ►badminton/speedminton, smolball
1 disc (frisbee) ►frisbee ultimate
1 elastic rubber band/string/skipping rope/spinbond

Stretch your arms out in front of you at chest height. Bend your arms (bring your upper arms/elbows to your body, forearms pointing forwards or diagonally upwards) 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 the outstretched arms pointing upwards or downwards or to the side).

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 and hold out your hands to your partner. Release your hands, bend your arms (upper arms/elbows against your body, forearms pointing forwards or diagonally upwards) and return to the starting position (bend and stretch your arms) to shake hands with the other participant again. Change the position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms facing upwards, downwards or to the side).

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

No material required

Arms stretched out at chest height in front of you and grasp the aid with both hands. One participant releases their hands from the aid, then both participants bend their arms (upper arms/elbows against the body, forearms pointing forwards or diagonally upwards) and return them to the starting position (arms bent and stretched) to grasp the aid again. In the next exercise, the other participant releases their hands from the aid, so the participants perform the exercise once without and once with the object. If possible, change the holding position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point up or down or always remain facing to the side).

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

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

Stand upright, arms bent with the elbows at shoulder height so that the forearms are pointing upwards and the palms are facing forwards (upper arms parallel to the floor). Rotate one arm so that the forearm is pointing downwards and the palm is pointing backwards (upper arm still horizontal to the floor) and return to the starting position. Repeat the exercise several times, changing sides after each exercise (slow movement).

No material required

Stand upright with your arms outstretched (hands bent, palms facing down), bend and stretch your arms alternately or simultaneously (bring your hand to your chest, elbow on your body pointing diagonally downwards).

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

No material required

The aid is placed vertically on the floor and held with the upper hand (e.g. stick), or one foot is placed on the object and the object is stretched upwards with the upper hand (e.g. rope). Play "bass" using simultaneous or alternating finger movements, with the aid symbolising the instrument (similar to playing the well-known "air guitar" - but here it is not the fingers that move but the forearm and wrist and the instrument is held horizontally). Switch sides from time to time.

Per person:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 elasticated rubber band//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Lift one foot slightly so that only the tip of the foot touches the floor. Rotate the foot in both directions. Change the playing or standing leg from time to time.

No material required

Lift one leg and circle the foot in both directions with the greatest possible range of motion (upper and lower leg remain stable). Change the playing or standing leg from time to time.

No material required

Continually switch from standing on your heels to standing on your toes.

No material required

Stand on your toes, perform small jumps upwards, bending your feet during the flight phase so that the tips of your toes point diagonally upwards.

Variant:
One-legged jumps.

No material required

Grasp your hands (or press your palms together) and make circular movements with your wrists in both directions. At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

No material required

Hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists. At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

Per participant:
1 rope/string/power hose

Grab your hands (or press your palms together) and make circular movements with your wrists in both directions. At the same time, lift one leg and circle the foot in both directions with the greatest possible range of motion (upper and lower leg remain stable. Change the playing or standing leg from time to time.

No material required

Hold the aid in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides). At the same time, lift one leg and circle the foot with the greatest possible range of motion in both directions (upper and lower leg remain stable). Change the playing or standing leg from time to time.

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

Grab your hands and make circular movements with your wrists in both directions. At the same time, continuously switch from standing on your heels to standing on your toes.

No material required

Hold the aid in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides). At the same time, continuously switch from standing on your heels to standing on your toes.

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