Frontal facing each partner with one arm extended (crosswise or on the same side) in a high hold (overhead), grasp the aid together (or press your palms against the aid to hold it). 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 change the side/arm.

Variations:
Both arms simultaneously in an upright position.

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 other, arms outstretched in front of you at chest height (palms facing down; the partner places their hands on the back of the other participant's hands). Raise or lower the arms slightly in opposite directions/move them up and down in a staggered manner.

Variant:
Palm facing inwards (possibly grasp hands) or bend hands and press palms together (palms facing forwards).

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

No material required

Stand frontally facing each other with your arms stretched out at chest height (in front of you), press your palms together facing forwards (hands pointing upwards at an angle). Tilt the arms alternately to both sides (hands pointing diagonally upwards/to the side - move the hands parallel or in opposite directions). Switch sides/arms from time to time.

Variant:
Only one arm in the hold-forward position.

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

No material required

Frontal facing position with one arm extended at chest height (in front of you), press your palms against the aid to hold the object (same side of the body, hands bent and pointing upwards). Tilt the arm alternately to both sides (hand pointing diagonally upwards/to the side). Switch sides/arms from time to time.

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

In a standing position, stretch one arm out at chest height (in front of you) with the hand bent and pointing upwards (palm facing forwards). Tilt the arm alternately to both sides (hand pointing diagonally upwards/to the side). Switch sides/arms from time to time.

Variant:
With 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

Stand with your arms outstretched at chest height (in front of you), hands bent and pointing upwards (palms facing forwards). Tilt your arms alternately to both sides (hands pointing diagonally upwards/to the side - move your hands parallel or in opposite directions). Switch sides/arms from time to time.

Variant:
Only one arm in the holding position.

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

No material required

Sitting on a chair with your back straight, rest your hands on your thighs. Make circular movements with your shoulders in both directions (forwards and backwards rotation). Optionally, you can also place your hands on each shoulder and rotate your elbows to perform circular movements with different ranges of motion.

1 (office) chair

Sitting on a chair with your back straight, stretch your arms out to the side at chest height (T-position) with your palms facing downwards. Rotate your arms forwards to perform circular movements with different ranges of motion. Change the direction of rotation of the arms from time to time (backward rotation).

Variant:
Move both arms in staggered fashion (to start the rotation, hold one arm up and the other hanging down) or in opposite directions (one arm swings forwards and the other backwards).

1 (office) chair

Hold the aid above your head with your arm slightly bent (holding it up). Rotate your forearm, support the movement with your wrist and swing the aid clockwise and anti-clockwise. Switch sides/arms from time to time.

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

Per participant:
1 stick ►floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band/power tube/skipping rope/spinbond

The exercise can be performed in a kneeling position, sitting or standing upright. An object (e.g. a disc or a shoe) is held on the flat of the hand, the arm is bent and rests with the elbow on the body. Move the arm overhead using external rotation, then move the object around the head. Continue to rotate the arm so that the arm/object returns to the starting position. The object thus rotates twice around its own axis. Switch sides after a few attempts.

1 throwing disc/shoe

Stand with your hips wide apart, arms bent at chest height in front of you (elbows at shoulder height, grasp hands or elbows if necessary) and move/rotate your upper body from one side to the other (arm position remains stable).

Variant:
With arms outstretched.

Exercise can also be performed in a kneeling position.

No material required

Stand with hips wide apart and upper body bent strongly forwards, arms bent at chest height in front of you (elbows at shoulder height, grasp hands or elbows if necessary) and move/rotate the upper body from one side to the other (arm position remains stable).

No material required

Stand hip-width apart, arms bent at chest height and holding the aid at shoulder width (elbows at shoulder height). Move/rotate the upper body from side to side (arm position remains stable).

Variant:
With arms outstretched.

The 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

The partners stand hip-width apart, back to back (keep some distance between them). Both participants turn their upper body to the same side (from their own perspective) so that they can high-five each other behind their bodies. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Bring the hands together at knee height or holding them up.

The exercise can also be performed while kneeling.

No material required

Stand upright with legs crossed and arms outstretched shoulder-width apart (possibly including holding hands) in a high position (overhead). Tilt/move the upper body alternately from one side to the other. Change the leg position from time to time.

No material required

Stand upright with legs crossed, arms outstretched and held high (overhead) and grasp the aid with both hands. Tilt/move your upper body alternately from one side to the other. 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

The partners stand hip-width apart back to back, grasp each other's hands with outstretched arms held high (overhead), alternately lean/move the upper body from one side to the other.

Variant:
Legs in straddle position.

The exercise can also be performed in a kneeling position.

No material required

Stand with your hips wide apart, arms outstretched and holding the aid with both hands. Tilt/move the upper body alternately from one side to the other.

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

The partners stand hip-width apart, back to back (keep some distance between them). One participant turns their upper body to the right and the other participant to the left (from their own perspective) so that they can clap each other behind the body on each side. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Bring the hands together at knee height or in a high position.

The exercise can also be performed while kneeling.

No material required

Stand with hips wide apart and upper body bent strongly forwards, arms bent at chest height and holding the aid at shoulder width (elbows at shoulder height). Move/rotate the upper body from one side to the other (arm position remains stable).

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

The partners stand hip-width apart, back to back, and hook their bent arms into the sides of each other's bodies. The body is alternately tilted to both sides (left/right). Accordingly, the participants perform the movement mirror-inverted.

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

No material required

The partners stand hip-width apart, back to back, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

Variant:
Legs in straddle position.

The exercise can also be performed in a 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 hip-width apart, back to back (keep some distance between them). One participant turns their upper body to the right and the other participant to the left side (own perspective) so that the aid can be passed behind the body or to the respective side. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Transfer the aid further down at knee height or in a high position.

The exercise can also be performed in a 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 hip-width apart with their arms outstretched in front of them (arms closed and grasping each other's hands). Move the arms from one side to the other at chest height with the greatest possible range of motion.

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

No material required

The partners stand with their legs crossed back to back in an upright position, grasping each other's hands with outstretched arms held high (overhead), alternately leaning/moving the upper body from one side to the other.

No material required