Stand hip-width apart with one arm outstretched in front of you. Move the arm at chest height from one side to the other (arm pointing diagonally forwards or to the side). Then switch sides/arms.

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

No material required

While standing, hold one arm out in front of you at chest height (palm facing down). Tilt the arm alternately to both sides (palm facing diagonally upwards). Switch sides/arms from time to time.

Variant:
Both arms simultaneously in the holding position.

The exercise can also be performed in a seated or kneeling position.

No material required

Stand hip-width apart with one arm outstretched in front of you. Hold the aid in your hand and move your arm from one side to the other at chest height (arm pointing diagonally forwards or to the side). Then switch sides/arms.

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

While standing, hold your arms out in front of you at chest height, shoulder-width apart (palms facing inwards/against each other). Raise or lower your arms slightly in opposite directions/move them up and down (movement similar to steering a steering wheel).

Variant:
Palm facing down (practically the same exercise).

The exercise can also be performed while sitting or kneeling.

No material required

Stretch one arm out in front of you. Hold the aid in your hand and move the arm backwards and forwards again at chest height with the greatest possible range of motion (upper body always facing forwards). The arm can also be moved in front of the body at chest height beyond the holding position so that the arm is pointing diagonally forwards. Then switch sides.

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

Stretch your arms out in an upright position (overhead) and perform circular movements (grasp hands if necessary, arms always pointing upwards; wrists remain stable), changing the range of movement and direction of rotation from time to time.

Variations:
Only move one arm into the upright position. Change sides/arms from time to time.

The exercise can also be performed in a seated or kneeling position.

No material required

The partners stand facing each other with their arms outstretched in front of them and grasp the aid together. Perform circular movements with the arms in both directions in front of the body (vary the range of movement, integrate the movement form of the number 8).

Variant:
Perform the exercise with only one arm (possibly pressing the palms of the hands against the aid to hold the object together). Switch sides from time to time.

The 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

The partners stand facing each other frontally and stretch their arms out shoulder-width in front of them at chest height with the palms facing inwards (grasp each other's hands or press palms against backs of hands). Raise or lower your arms slightly in opposite directions (movement similar to steering a steering wheel).

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

No material required

The partners stand facing each other with one arm in front of them (holding hands or pressing palms against each other). Move the arm at chest height from one side to the other (arm pointing diagonally forwards or to the side). Then switch sides/arms.

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

No material required

Stand frontally facing each other with one arm stretched out at chest height (in front of you), press your palms together (same side of your body, hands angled upwards, palms facing forwards). Tilt the arm alternately to both sides (hand pointing diagonally upwards/to the side). Switch sides/arms from time to time.

Variant:
Both arms simultaneously in the holding position (hands moving parallel or in opposite directions).

The exercise can also be performed in a seated or kneeling position.

No material required

Frontal facing of the partners with outstretched arms in front (joint hand clasping or pressing palms against each other). Perform circular movements with the arms in both directions in front of the body (vary the range of movement, integrate the movement form of the number 8).

Variant:
Perform the exercise with one arm. Switch sides from time to time.

The exercise can also be performed in a seated or kneeling position.

No material required

The partners stand facing each other, grasp the aid together at shoulder width and stretch their arms out in front of them at chest height (palms facing down). Raise or lower the arms slightly in opposite directions/offset up and down (move the aid from a horizontal position to an inclined position).

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

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

The partners stand facing each other with one arm in front of them and hold the object together (press the palm of your hand against the aid). Move the arm at chest height from one side to the other (arm points diagonally forwards or to the side). Then switch sides/arms.

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

Grab the aid together at shoulder width and stretch your arms out in front of you at chest height (palms facing inwards/against each other). Raise or lower your arms slightly in opposite directions (movement similar to steering a steering wheel).

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

Per group of 2:
1 ball ► Basektball, Blitzball/Rugby/Football, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball
1 throwing disc (Frisbee) ► Frisbee Ultimate

Stand upright with your arms stretched out to the side at shoulder height (T-position), palms facing upwards. Turn your arms in so that your palms are facing backwards and rotate back to the starting position (slow movement).

No material required

Stand hip-width apart with one arm outstretched in front of you. Perform circular movements with the arm in both directions in front of the body (vary the range of movement, integrate the movement form of the number 8). Switch sides/arms from time to time.

Variant:
Both arms in front of you (grasp hands if necessary).

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

No material required

Frontal facing of the partners with an outstretched arm in front (pressing palms against each other or clasping hands together). Perform circular movements with the arm in both directions in front of the body (vary the range of movement, integrate the movement form of the number 8). Switch sides from time to time.

Variant:
Both arms in front.

The exercise can also be performed in a seated or kneeling position.

No material required

Stand with one arm outstretched in front of you and the aid in your hand. Perform circular movements with the arm in both directions in front of the body (vary the range of movement, integrate the movement form of the number 8). Change sides/arms from time to time.

Variant:
Grab the aid with both arms.

The 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

Frontal facing of the partners, stretch out the arms in a high position (overhead) and grasp the hands of the other participant (or press palms against each other). Perform circular movements with the arms (the arms always point diagonally upwards in front, the wrists remain stable), changing the range of movement and the direction of rotation from time to time.

Variations:
Only move one arm into the hold-up position. Change sides/arms from time to time.

The exercise can also be performed in a seated or kneeling position.

No material required

The partners stand facing each other with an outstretched arm in front of them and hold the aid together (press your palms against the aid to pinch it or grip the aid with your hand). Perform circular movements with the arm in both directions in front of the body (vary the range of movement, integrate the movement form of the number 8). Switch sides from time to time.

Variant:
Grasp the aid with both arms.

The 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

Extend your arms in an upright position (overhead) and grasp the aid with both hands. Perform circular movements with your arms (arms always pointing upwards, wrists remain stable), changing the range of movement and direction of rotation from time to time.

Variations:
Only move one arm into the hold-up position. Change sides/arms from time to time.

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

Extend one arm in an upright position (overhead) and perform circular movements in both directions (the arm always points upwards; the wrist remains stable). Change the range of movement and the direction of rotation from time to time. Then switch sides/arms.

Variations:
Hold both arms up at the same time (grasp hands if necessary).

The exercise can also be performed in a seated or kneeling position.

No material required

With partners facing each other, hold your arms up (over your head) and grasp the aid with both hands. Perform circular movements with your arms (the arms always point diagonally upwards in front, the wrists remain stable), changing the range of movement and the direction of rotation from time to time.

Variations:
Only move one arm into the hold-up position. Change sides/arms from time to time.

The 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

Frontal facing each partner with an outstretched arm (crosswise or on the same side) held high (overhead), clasping hands together or pressing palms against each other. Perform circular movements with the arm in both directions (the arm always points diagonally upwards in front; the wrist remains stable). Change the range of movement and the direction of rotation from time to time. Then switch sides/arms.

Variations:
Both arms held up at the same time.

The exercise can also be performed in a seated or kneeling position.

No material required

While standing, stretch your arms out in front of you at chest height and perform various movements: Move your arms up and down parallel and staggered, move your arms together to the side (left/right), spread your arms out to the side and bring them back together (move one arm to one side and the other to the other), as well as perform circular movements with your arms (vary the range).

No material required