Frontal facing of the partners with mutual grasping of hands. Both participants step over one arm with one foot on the same side and perform a complete turn outwards without letting go of their hands (these are brought over the head to the other side). As soon as they are facing each other again, the other leg is extended and the "knot" is untied.

No material required

Legs straddled wide, upper body upright with arms held high. Tilt the upper body alternately to the side, to the centre and to the other side, placing the hands next to or as close as possible to the respective foot or between the feet. In between, always straighten the upper body back up/back to the starting position.

No material required

The partners stand back to back with their legs slightly straddled (keep some distance between them). Alternate between handing the aid to the other participant between their legs and with their arms stretched out above their heads.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►Frisbee Ultimate
1 elastic rubber band//power tube/skipping rope/spinbond

Legs straddled wide, upper body upright with arms straight and held high (overhead). Tilt your upper body forwards and touch the floor between your legs with your hands (keep your arms straight). Then straighten the upper body again/return to the starting position.

No material required

Legs straddled wide, upper body upright with arms stretched and held high (hold the aid above your head). Tilt your upper body forwards and touch the floor between your legs with your hands/the aid (keep your arms straight). Then straighten the upper body again/return to the starting 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

Lie on your back with your legs bent, your heels close to your buttocks and your feet flat on the floor, your arms bent so that your elbows are pointing upwards and your palms are placed flat on the floor next to your head. From this position, push the upper body including the pelvis away from the floor until the belly button is the highest point (assume a "bridge" position), distributing the weight evenly on the hands and feet, with the head looking backwards and down towards the hands. Hold the position and very slowly and carefully return to the starting position.

No material required

Legs crossed, upper body upright with arms straight and held high (overhead). Tilt your upper body forwards and touch the floor in front of your legs with your hands (keep your arms straight). Then straighten the upper body again/return to the starting position. Change the leg position from time to time.

No material required

Stand with your feet shoulder-width apart, upper body upright with arms straight and held high (overhead). Tilt your upper body forwards and touch the floor between your legs with your hands (keep your arms straight). Then straighten the upper body again/return to the starting position.

No material required

Legs crossed, upper body upright with arms stretched and held high (hold the aid above your head). Tilt your upper body forwards and touch the floor in front of your legs with your hands/the aid (keep your arms stretched). Then straighten the upper body again/return to the starting position. Change the leg position 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

Stand with your feet shoulder-width apart, upper body upright with arms straight and held high (hold the aid above your head). Tilt your upper body forwards and touch the floor between your legs with your hands/the aid (keep your arms straight). Then straighten the upper body again/return to the starting 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 knees slightly bent and place your feet close together (or even the inside of your feet together). Perform circular movements with your knees in both directions (vary the range) and movements to the side (tilt left/right)

No material required

Stand with your knees slightly bent, place your feet close together and clamp the aid between your knees. Perform circular movements with your knees in both directions (vary the range) and movements to the side (tilt left/right)

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 feet shoulder-width apart and your knees slightly bent. Circle your knees from the inside to the outside and in the opposite direction.

No material required

Stand on one leg, free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). Change the playing or standing leg from time to time.

No material required

While seated, support your upper body, leaning slightly backwards, with your arms behind your back and press your slightly bent feet against your partner's feet. Move your legs up and down together (also with a stable knee position), move to both sides (to the left and right respectively) and perform circular movements (vary the range of movement).

Variant:
Spread your legs out to each side and bring them back together (participants' feet remain in contact in the straddle position).

No material required

Sitting, support your upper body with your arms, leaning backwards. Press your feet against your partner's with one leg bent and the other leg extended. Alternate stretching/pushing and bending of the legs. The partner performs the movement in reverse.

Variant:
Stretch or bend both legs simultaneously (the partner performs the movement in reverse)

No material required

The partners stand slightly apart from each other (facing in the same direction) and each hold an aid at the side of the body, performing squats together (bend and straighten legs, lower buttocks to knee height).

Per group of 2:
2 sticks ►unihockey, intercrosse/lacrosse, Nordic walking
2 rackets ►badminton/speedminton, smolball
2 elasticated rubber bands/strength hoses/skipping ropes/playing ropes
2 gymnastics sticks with elastic

While seated, support your upper body, leaning slightly backwards, with your arms behind your back, press your slightly bent feet against those of your partner and clamp the aid together. Move your legs up and down together (also with a stable knee position), move them to both sides (to the left or right) and perform circular movements (vary the range of movement).

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

The partners stand facing each other, arms outstretched and holding the aid at shoulder width. Alternately, the participants perform a squat (bend and straighten legs, lower buttocks to knee height), holding the aid in such a way that the active participant is prevented from tipping backwards.

Per group of 2:
1 stick ►unihockey, 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

With your upper body leaning backwards, support yourself with your arms behind your back, bend one leg and stretch out the other (both legs lifted off the floor). Stretch and bend the legs alternately.

Variant:
Stretch and bend both legs at the same time.

No material required

While seated, support your upper body, leaning slightly backwards, with your arms behind your back, lift your legs off the floor and clamp the aid between your feet. With the legs strongly bent, the thigh position remains stable and only the lower legs are moved up and down (bring the heels to the floor; movement takes place exclusively in the knee joint). Then change the movement by stretching the bent legs forwards/pushing them out and pulling them back in again (bring your feet towards your buttocks). Switch between the two movements 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

While seated, support your upper body leaning backwards with your arms behind your back, move your slightly bent legs up and down (knee position remains stable), spread your legs apart and bring them together again and perform circular movements (also with outstretched legs) (vary the range of movement).

No material required

From a shoulder-width stance, perform quick squats (bend and straighten your legs) with different ranges of motion (lower your buttocks to different degrees), with your arms supported on your hips or extended forwards at chest height (in front of you).

No material required

From a shoulder-width stance, perform quick squats (bend and straighten legs) with different ranges of motion (lower buttocks to different degrees), holding the aid at chest height with arms stretched out in front of you at shoulder width (in front of you).

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

With their arms outstretched shoulder-width apart, the partners stand facing each other and grasp each other's hands. Alternately, the participants perform a squat (bend and straighten legs, lower buttocks to below the knees), whereby holding hands prevents the active participant from tipping backwards.

No material required