While sitting on a chair, stretch one leg forwards and place it on your heel, pulling the tip of your foot towards your body. Tilt the upper body forwards to bring both hands to the shin or even the tip of the foot of the outstretched leg. As a variation, you can also bring only the hand on the side of the outstretched leg forwards, with the other hand resting on the thigh. Switch sides after a while.

1 (office) chair

Sit long (upper body upright, legs stretched out flat on the floor, toes pointing upwards), arms stretched out in front of you at chest height (arms pointing horizontally forwards). Tilt your upper body forwards and bend your outstretched arms towards your feet (or even grasp your feet with your hands and pull your upper body forwards)

No material required

The partners sit facing each other (upper body upright, legs stretched out flat on the floor, soles of the feet pressed against those of the partner if possible, otherwise bring the feet next to those of the partner and place them at the level of the lower legs), tilt the upper body forwards, bringing the outstretched arms horizontally forwards at head level (arms in extension of the upper body) and grasp the aid. The partner pulls the upper body of the other participant towards them, rocking with the aid, to intensify the stretch. Swap roles from time to time.

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

Sit long (upper body upright, legs stretched out flat on the floor, toes pointing upwards), arms stretched out in front of you at chest height (arms pointing horizontally forwards), grasp the aid with both hands at shoulder width. Tilt your upper body forwards and move your outstretched arms/the aid in a rocking motion towards your feet. Under certain circumstances, the stretch can be intensified with the aid by pulling yourself towards your feet with its support (e.g. foot loop with the elasticated rubber band, power hose, skipping rope or place the floorball stick on the soles of your feet).

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 hip-width apart, tilt your upper body forwards in a rocking motion, bringing your outstretched arms horizontally forwards at head height (arms in extension of the upper body).

No material required

Stand with your feet hip-width apart, grasp the aid shoulder-width apart, tilt your upper body forwards while keeping your outstretched arms level with your head (arms in extension of your upper body).

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 sit facing each other (upper body upright, legs stretched out flat on the floor, soles of the feet pressed against those of the partner if possible, otherwise bring the feet next to those of the partner and place them at the level of the lower legs), tilt the upper body forwards, bringing the outstretched arms horizontally forwards at head level (arms in extension of the upper body) and grasp the hands of the other participant. The partner pulls the other participant's upper body towards them while swaying to intensify the stretch. Swap roles from time to time.

No material required

The partners stand facing each other with their feet hip-width apart, tilt their upper bodies forwards, grasp the aid with both hands and move it forwards horizontally at head height with outstretched arms.

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 with their feet hip-width apart, bending their upper bodies forwards, bringing their outstretched arms horizontally forwards at head height (arms in extension of the upper body) and pressing their palms against those of their partner.

No material required

Sit in a straddle position, place your hands behind your back to push your upper body forwards in a rocking motion or hold it straight out in front of your body (in a forward position) and rock it forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side from time to time and move your hands towards the top of your feet in a rocking motion.

No material required

Sit in a straddle position, hold your hands (the aid) in front of your body (in front of you) and bob forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side from time to time and bob your hands (the aid) towards the tip of your feet.

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

Legs straddled wide with the arms in front. Tilt the upper body to the side, placing the outstretched arms/hands next to or as close as possible to the respective foot (at the instep of the foot). Before changing sides, tilt your upper body forwards and bring your arms/hands to the floor in the centre between your feet. Change sides/positions from time to time (e.g. after rocking twice).

No material required

Hold your legs wide apart with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (at the instep of the foot). Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your feet. Change sides/positions from time to time (e.g. after bouncing twice).

Variant:
Bounce the ball a few times next to the respective foot.
Place the bat, stick or rope on the ground next to the respective foot a few times and pick it up again.

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

Both participants sit upright with their legs stretched out wide and facing their partner. Press the soles of your feet against your partner's (or one participant holds the soles of their feet against the inside of their partner's lower legs). The partners join hands to alternately pull the upper body of the other participant forwards (towards them) in a rocking motion.

No material required

When standing, the legs are straddled wide with the arms in front. Turn your upper body to the side and place your outstretched arms/hands next to or as close as possible to each foot (on the outside of the foot), keeping your legs as straight as possible at all times. Change sides from time to time (e.g. after bobbing twice).

Variant:
Bend the upper body forwards in the centre between the legs between the side changes and bend the outstretched arms towards the floor.

No material required

When standing, the legs are straddled wide with the arms in front. Turn your upper body to the side and place your outstretched arms/hands next to or as close as possible to each foot (on the outside of the foot), keeping your legs as straight as possible at all times. Change sides/positions from time to time (e.g. after bobbing twice), bending the upper body forwards in the centre between the legs between the side changes and bobbing the outstretched arms towards the floor.

No material required

Legs straddled wide with the arms in front. Tilt the upper body to the side, placing the outstretched arms/hands next to or as close as possible to the respective foot (on the inner instep or even outer instep of the foot). Change sides from time to time (e.g. after rocking twice).

Variant:
Before changing sides, tilt your upper body forwards and bring your arms/hands to the floor in the centre between your feet.

No material required

When standing, the legs are straddled wide with the arms in front and the hands grasping the aid at shoulder width. Turn your upper body to the side and place your outstretched arms/hands (the aid) bobbing next to or as close as possible to the respective foot (on the outside of the foot), keeping your legs as straight as possible at all times. Change sides/positions from time to time (e.g. after bobbing twice), bending the upper body forwards in the centre between the legs between the side changes and bobbing the outstretched arms (the aid) towards the floor.

Variant:
Bounce the ball a few times next to each foot.
Place the bat, stick or rope on the floor next to each foot a few times and pick it up again.

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 your legs wide apart with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (on the inner instep or even outer instep of the foot). Change sides from time to time (e.g. after rocking twice).

Variant I:
Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your feet.
Variant II:
Bounce the ball a few times next to the respective foot.
Place the bat, stick or rope on the floor next to the respective foot a few times and pick it up again.

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

Sit in a straddle position with your arms outstretched in front of you. Tilt your upper body to the side and bend your hands towards the top of your feet. Change sides from time to time (e.g. after rocking twice).

Variant:
In between the side changes, integrate rocking movements in the centre between the legs (tilt the upper body straight forwards).

No material required

In a straddle position, roll a ball forwards and backwards between your legs and/or from one foot to the other.

Variant:
Pass the ball around your legs (starting position of the ball next to your buttocks).

Pro Tn:
1 ball ► Basektball, Blitzball/Rugby/Football, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball

Sit in a straddle position, lean your upper body to the side and move your hands (the aid) in a rocking motion towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or play band). Change sides from time to time (e.g. after bouncing twice).

Variant:
Between changing sides, tilt the upper body straight forwards (along the floor) while bouncing in the centre between the legs.

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

Sit in a straddle position, lean your upper body to the side and move your hands towards the top of your feet while rocking. Between the side changes, the upper body is tilted straight forwards (along the floor), bobbing in the centre between the legs.

No material required

Sit in a straddle position, lean your upper body to the side and move your hands (the aid) in a rocking motion towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Between the side changes, the upper body is bobbed in the centre between the legs and tilted straight forwards (along the floor).

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

Legs straddled, upper body tilted forwards. Rocking, touch the tip of each foot crosswise with your hand, the other hand is brought up behind you. Change sides from time to time (e.g. after rocking twice).

No material required