The group lines up behind a starting marker. There is a large soft mat in front of the group. On the start command, a binomial (grasping hands) jumps onto the mat. After the jump, it is the next pair's turn to jump onto the mat (flying change after leaving the mat or clapping off the next binomial). The aim of mat jumping is to jump onto the soft mat in such a way that the mat is pushed as far forwards as possible. The winner is the group that gets their soft mat over a defined line or against a wall first. To prevent the mat from being pushed further forwards when climbing down, the mat must always be left in the direction of the goal.

Variant:
The participants jump onto the mat individually.

Per group:
1 soft mat (large)
1 colouring stick

One participant at a time sits on the mat (slippery side of the mat at the bottom) and is pulled round a turn by another participant. Back at the starting position, the positions are switched and the participant who was sitting on the mat pulls the next participant in the group.
Which group was the first to transport all participants sitting on the mat around the turning point and back?

Per group:
1 soft mat (small)
2 colouring sticks

The participants sit under the mat (facing the target). The mat is now guided forwards with the help of the hands, whereby the sitting positions must always be changed (i.e. after the mat has passed over them, the participants must stand up and sit down again in front of the group in order to transport the mat further). Which group will be the first to cross the finish line?

Per group:
1 soft mat (small)

A memory sheet with signs/symbols (e.g. degree signs, circle, square, etc.), pictures (e.g. tree, star, house, etc.) or formulae (e.g. a2+b2=c2, 4+5x3=19, etc.) is located at the turning point. The runners memorise as many fields as possible so that they can enter them on a blank answer sheet at the start. The next runner is therefore well advised not to start immediately, but to communicate with the previous runner to clarify the status of the solution process. The first group to complete all the fields on the answer sheet correctly wins the relay.

Per group:
1 solution sheet
1 answer sheet
Writing materials

Two players form a team and play against another team of two. One player from each team stands hip-width apart to form a goal (define playing areas). The inverted stick can be used as a defence aid. The other two players play against each other on the field and try to score a goal. At a signal from the game leader (e.g. whistle or shout), the players and "human goals" swap roles. In this form of the game, it is important to diligently switch opponents.

Variant:
The new "goal" remains in place when the roles are switched.

Pro Tn:
1 floorball stick
1 floorball

All participants in a group are given a number and line up in a column behind the starting marker. On an acoustic signal (e.g. a number called out by the sports leader, number of beats on the tambourine or tapping with sticks), the runners matching the sound (same numbers) compete against each other by running round a turnaround and returning to the starting position. The winning group receives a point (points may be awarded to the winner as well as the second and third place finishers). After a certain number of rounds, the groups are reshuffled so that the same participants do not always compete against each other.

Variant:
Change the form of movement (e.g. one-legged hopping, four-footed gait, running backwards).

Per group:
2 colouring sticks

Depending on signal selection:
1 tambourine
2 drumsticks

Choops are distributed in a circle in the hall/area (even number and labelled with number sheets) so that one participant can stand in each hoop (number of participants = number of hoops). The two teams line up opposite each other. The tyres opposite each other are given the same number (for two teams). When an acoustic signal is given (e.g. a number is called out by the sports leader, the number of beats on the tambourine or tapping with sticks), the participants with the same number compete against each other. The first person to take the opponent's position wins the round and collects a point for their team. The game leader can decide whether the run has to go through the circle or around the circle (possibly changing the form of locomotion, e.g. one-legged hopping, four-footed gait, running backwards). After a certain number of rounds, the positions within the team are swapped so that the same participants do not always compete against each other. Which team collects more points?

Variant:
Individual competition. Each participant counts the rounds they have won. The positions must be swapped as often as possible (e.g. after each duel, one side swaps positions with its left neighbour and the other with its right neighbour) so that there are many different duels. The disadvantage of this form is that not all participants complete the same number of runs.

Per participant:
1 hoop
x number sheets

Depending on signal selection:
1 tambourine
2 drumsticks

Two participants stand, lie, sit or kneel behind each other in a line at a distance of approx. 1-2 metres. The hands are placed on the back. At a signal from the sports leader, the participant in the back tries to catch the participant in front in front of a defined line. The roles are swapped on the next pass.

Possible start signals:

Acoustic:

• Call from the sports leader
• Tambourine
• Start music
  

Visual:

• Coloured cloths/hats (one colour is the start)
• Sports leader gives a signal (e.g. raise/lower arms).e.g. raise/lower arms, show number of fingers)

According to signal selection:
1 music system with music
2 drumsticks
1 tambourine
4 cloths/caps

The person in front of the group has a rope around their torso, which the person behind them holds with their hands. The person behind stands on two pieces of carpet. Now the participant is led around the painting stick and back on the carpet remnants by the partner (the horse). The participant who was standing on the carpet remnants becomes the "horse" for the next participant in the group on the next pass (in the last changeover, the starting runner still has to be led around the turnaround).
The changeover takes place when the carriage team behind the waiting group returns to the starting position to swap roles. The form can be performed as a competition or as an exercise (for safety reasons, it may be necessary to perform the game form, as the dangerous turns are performed more slowly this way).

Per group:
1 skipping rope
1-2 carpet remnants
2 colouring sticks

The person behind passes the ball (by hand or foot) between the legs of the person in front, who must react and stop the ball before a certain line.

Variant:
Vary the starting position of the person in front (e.g. kneeling, passing the ball on the side or lying down, lifting the ball over the body).

Per group:
1 ball (football, volleyball, basketball, smolball or handball)

The person behind plays the ball between the legs of the person in front, who must react and stop the ball in front of a certain line.

Variant:
Vary the starting position of the person in front (e.g. kneeling, passing the ball to the side or lying down, lifting the ball over the body).

Pro Gruppe:
1 Intercross-/Unihockeyball

Pro Tn:
1 Intercross-/Unihockey-Stock

Two participants stand, lie, sit or kneel opposite each other. A game is played together. As soon as the result is clear, the loser sprints away from their partner to a defined line. The winner tries to catch their partner before they reach the finish line.

Possible game variations:

• Scissors, rock, paper: scissors beats paper, rock beats scissors, paper beats rock.
• Even, odd: the participants on one side get the even numbers, while the other side gets the odd numbers.

Variant I:
The game leader raises a certain number of fingers, if this number is even, the participant with the even numbers becomes the catcher (reversed roles for odd numbers).

Variant II:
Both participants show a number of fingers on an agreed signal. If the sum of the fingers raised is even, the participant with the even numbers becomes the catcher (reversed roles if the sum is odd).

Variant III:
The sports leader sets a maths task, depending on the result (even or odd), the corresponding participant becomes the catcher.

No material required

Two participants are given a skipping rope and each grasp it at the ends. They start to run one behind the other, keeping the rope taut (keep your distance). At a signal (e.g. whistle from the sports leader), both participants drop the skipping rope and the person behind tries to catch the person in front within a certain time (e.g. until the next whistle from the sports leader after 5-8 seconds). In the next round, the roles are swapped or a new partner is found. Under certain circumstances, an additional task can be introduced if the person behind catches the person in front (e.g. push-ups or stretch jumps).

Variant:
The rope can also be cut in half or thirds.

Per group:
1 skipping rope
1 hand whistle

The first participant in the group runs (alone) to the turnaround, slips through a tyre there and runs back to the group. Now the first participant runs with the second participant (holding hands) to the turning point, where they have to slip through the tyre again. The hands must not be released. This scenario is repeated until the entire group has slipped through the hoop (together with constant hand grasping). After this round, the first participant (who has travelled the longest so far) is allowed to disengage and the remaining group members continue the exercise. Finally, only the participant who was the last to join the group runs. At the end, all participants in the group have completed the same number of runs. Which group was the first to complete the task?

Per group:
2 colouring sticks
1 tyre

The front runners compete against each other and collect points for their group. The runners choose between reversal points at different distances (e.g. colouring stick, marker cone or cones). More risk (further distance) is rewarded with more points, but only the first two (or more, depending on the number of groups) runners receive the points, the rest go home empty-handed. Which group has the most points after a run (each group member completes one run), or which group is the first to score a number of points? Each round only starts at the signal of the sports director.

Variant I:
The runner (or the group) may only start when a specified number is rolled. This allows the runner to gamble even more when collecting points as to whether they will be able to reach a more distant turnaround point before the other groups can start.

Variant II:
The sports leader specifies a time during which the groups can collect points (e.g. 7 seconds). At the sports leader's signal, the whole group runs off at the same time. However, each runner only goes as far as the obstacle (e.g. colouring stick, marker cone or cone) that they feel will get them back to the starting position in time. At the finish line, the group totals up the correct points collected. Which group can judge themselves best and collect the most points?

Variant III:
The runners take it in turns to run round the first, then the second and finally the third turning point (no risk run). Which final runner returns to the group first?

Types of transport:

• Pinch the frisbee between the knees
• Pinch the frisbee between the legs and hop along
• Complete the course in a four-foot gait (backwards), transporting the frisbee on the thighs or stomach
• Balance the frisbee on the head
• Transport the ball in or on the frisbee (depending on the top)

Per group:
4 colouring sticks
1 frisbee
1 dice
1 stopwatch
1 ball
writing materials

The front runners compete against each other and collect points for their group. The runners choose between reversal points at different distances (e.g. colouring stick, marker cone or cones). More risk (further distance) is rewarded with more points, but only the first two (or more, depending on the number of groups) runners receive the points, the rest go home empty-handed. Which group has the most points after a run (each group member completes one run), or which group is the first to score a number of points? Each round only starts when the sports director gives the signal.

Variant:
The runner (or the group) may only start when a specified number is rolled. This allows the runner to gamble even more when collecting points as to whether they will be able to reach a more distant turnaround point before the other groups can start running.

Variant II:
The sports leader specifies a time during which the groups can collect points (e.g. 7 seconds). At the sports leader's signal, the whole group starts running at the same time. However, each runner only runs up to the obstacle (e.g. colouring stick, marker cone or cone) that they feel will get them back to the starting position in time. At the finish line, the group totals up the correct points collected. Which group can judge themselves best and collect the most points?

Variant III:
The runners take it in turns to run round the first, then the second and finally the third turning point (no risk run). Which final runner returns to the group first?

There are different exercise variations with the ball:

Single run:

• Carry ball

1. Ball (e.g. medicine ball or gym ball). medicine ball or gym ball) in a high hold
2. Carry the ball on your thighs in a four-footed gait
3. Tuck the ball between your feet and bounce

• Bounce the ball
• Dribble the ball with your feet
• Roll the ball with your hands
  

In a binomial:

• Pinch the ball between the partners (hands must not hold the ball after the start)

Per group:
4 colouring sticks
1 ball (football, volleyball, basketball or handball)
1 dice
1 stopwatch
1 medicine or exercise ball
writing materials

The front runners compete against each other and collect points for their group. The runners choose between reversal points at different distances (e.g. colouring stick, marker cone or cone). More risk (further distance) is rewarded with more points, but only the first two (or more, depending on the number of groups) runners receive the points scored, the rest go home empty-handed. Which group has the most points after a run (each group member completes one run), or which group is the first to score a number of points? Each round only starts when the game master gives the signal.

Variant I:
The runner (or the group) may only start when they roll a predetermined number. This allows the runner to gamble even more when collecting points as to whether they will be able to reach a more distant turnaround point before the other groups can start running.

Variant II:
The sports leader specifies a time during which the groups can collect points (e.g. 7 seconds). At the sports leader's signal, the whole group starts running at the same time. However, each runner only runs up to the obstacle (e.g. colouring stick, marker cone or cone) that they feel will get them back to the starting position in time. At the finish line, the group totals up the correct points collected. Which group can judge themselves best and collect the most points?

Variant III:
The runners take it in turns to run round the first, then the second and finally the third turning point (no risk run). Which final runner returns to the group first?

Per group:
4 colouring sticks
1 dice
1 stopwatch
writing materials

Two teams play against each other with a ball and try to score goals. The ball may only be rolled with the hands (no bouncing of the ball). A defined line between two cones, behind which the ball must be stopped, is used to score points.

Variant:
Use a hall wall, tilted long benches, box sections or goals to score points.

1 ball (football, volleyball, basketball or handball)
x bibs
2-4 long benches
4-6 boxes
4 goals

A rowing machine is suitable for training strength, endurance and coordination, thus challenging the entire body. The correct technique is particularly important: an upright posture when rowing, the feet must find a secure hold in the footboard of the rowing machine and, ideally, the hips, knees and feet should form a line. More details on how to perform the movement are listed below. When distributing the force on the rowing machine, 60% comes from the legs, 30% from the torso and only 10% from the arms. In this way, around 80 per cent of the muscle groups in the body are trained in a gentle way. This holistic workout makes rowing ideal for getting the heart rate up at the end of the warm-up. A high basic speed can be selected or constant changes of pace provide the necessary intensity.

Movement execution:

In a seated position with bent legs and arms stretched forwards, the legs are pushed down and stretched first, then the arms are pulled towards the head with the upper body tilted slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.
• Back muscles relaxed.
• Lower back straight, upper back (trapezius muscle) may make a slight hump.
• Arms stretched (triceps remain relaxed).
• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.
• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.
• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.
• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.
• The abdominal muscles and thigh muscles remain tensed the whole time.
• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.
• The upper body leans back a little further in the same move. The back shoulder is now even more involved.
• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.
• Stretch your arms forwards again. The upper body and legs follow the arms.
• The buttocks pull the seat forwards.
• The phase ends in the starting position.

1 rowing machine

The groups run against each other on a set running lap. One runner from each group runs the first lap alone. On each subsequent lap, an additional runner is taken along until all group members are on their way. After that, one member can be left behind at each start/finish. The team decides independently who will be eliminated. Which final runner will be the first to return to the group?

Per group:
4 colouring sticks

The group lines up in a single file facing the person in front (distance between participants approx. one arm's length). At a signal from the sports leader, the runner at the back runs around the group until he/she has returned to his/her original position. The next runner is sent off by slapping the back of the person in front, who in turn runs round the group. Which group is the quickest to get all the runners back to the starting position? If several rounds are to be completed, the last runner in the round (the person in front of the single column) triggers the next round by shouting or passing their hand to the back (the last runner in the group starts again).

Variant I:
The participants in the single column alternate between standing and crouching (or kneeling) positions. When running round, the runner jumps over the participants who are crouching by means of a straddle jump and crawls between the legs of the standing participants. As soon as the competitor has reached the starting position, he/she sends the competitor in front onto the track by shaking hands on his/her back. In a possible second run, the positions (standing, crouching or kneeling) must be changed.

Variant II:
The standing group is run around in a slalom (alternating left/right past the group members until you have completed a whole lap and arrive back at the starting position). It is possible to run round the group members either only when moving forwards or both when moving forwards and backwards.

No material required

The game is played with the ball in the hands. Swedish boxes act as goals. When a group has scored a goal, they can take away one of the opponent's goal boxes to make it smaller. The winner is the group that scores a goal on the last box element.

You are not allowed to move with the ball. The opposing team tries to intercept the ball. If they succeed, the roles change. Ball changes also occur when the ball falls to the ground, the ball leaves the playing field or, if necessary, after a point is scored.

2 vaulting boxes
1 ball (hand/soft or smolball)
x bibs

The game is played with the ball in the hands or on the foot. Swedish boxes act as goals. When a group has scored a goal, they can take away one of the opponent's goal boxes to make it smaller. The winner is the team that scores a goal on the last box element.

You are not allowed to move with the ball. The opposing team tries to intercept the ball. If they succeed, the roles change. Ball changes also occur when the ball falls to the ground, when the ball leaves the pitch or, if necessary, after a point is scored.

2 Swedish box
1 ball (foot-, hand-, soft- or smolball)
x jersey

Swedish boxes act as goals. When a group has scored a goal, they can take away a box element from the opponent's goal so that this goal becomes smaller. The winner is the group that scores a goal on the last box element.

2 Swedish box
1 floorball
x bibs

Participant:
1 floorball stick

Swedish boxes act as goals. When a group has scored a goal, they can take away a box element from the opposing goal so that this goal becomes smaller. The winner is the group that scores a goal on the last box element.

The following rules apply to the game form:

• The ball, which is balanced on the stick, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is played on.
• The ball at rest on the stick, without movement of the player, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, the arm or the head (free hit).
• If the ball leaves the field of play, it is put back into play by a free hit by the opposing team at the place of action.

2 Swedish box
1 Smolball
x bibs

Per Tn:

1 Smolball bat