Explain to participants how to organise the fitness room:

• Where to put what; always put equipment away after use
• Hygiene; use a sweat towel and clean equipment after use

Explain to participants how to use and correctly adjust the equipment:

• Spinning bike
  • Correct adjustment of saddle and handlebar height
  • . and handlebar height
  • How the display works
  • Change pedalling resistance
  • Use the pulse belt
• Rowing machine
  • How the display works
  • Correct movement execution
  • Change traction resistance
• Power tower
  • Correct adjustment of the equipment (seat height, levers etc.) / correct posture
  • Exercise executions
    • Cable pull
    • Incline bench
    • Leg press
    • Forearm supports
    • Bench press
    • Shoulder thrusts
    • Leg bends
    • Butterfly
• Free weights
  • Exercise executions / correct posture
    -> stable/straight upper body (keyword: Spine)

For demonstrating the settings on the equipment:
1 spinning bike
1 rowing machine
1 strength tower (8-10 stations)

2 free weights

Basically, strength training starts with strength endurance and progresses to increasing the muscle cross-section (hypertrophy training) through to maximum strength training. Of course, it is important to focus on the objective. For example, someone can train exclusively in the area of strength endurance. However, if someone wants to achieve an increase in strength, the above-mentioned sequence must be observed, whereby the next stage can be progressed to after an appropriate training period. The right choice of load is crucial for strength training. Low loads are used to work on strength endurance. As the load increases, a stronger stimulus is applied so that further progress can be made in the strength area. However, it should be mentioned that the load can also be too high, which is counterproductive for training (even in the form of a decrease in performance) and harmful to health.

Three training variants/programmes are used by the majority of athletes:

Basic training I - losing weight / building up

The goals of basic training I:

• Reduce body fat
• Get used to physical exertion
• Increase quality of movement

Basic training I is the ideal introduction to strength training. If it has been some time since your last sporting activity, it is also advantageous to start with basic training I.

Basic training I is a basic training programme that creates the prerequisites for making everyday life and work easier on the one hand and for more intensive training in the next step on the other. Basic training involves working on strength endurance. This improves the body's resistance to physical fatigue. The intensity of basic training is low and the training is suitable for reducing the body fat percentage.

8 to 12 exercises should be selected for a training session. The exercises should involve the whole body. Ideally, you should choose two exercises for the legs, two exercises to train the core muscles (abdomen and back) and two exercises for the upper body (chest and shoulder muscles). This gives you six basic exercises. Additional exercises can be selected for the areas listed or you can choose supplementary exercises (e.g. arms, shoulders).

The exercises chosen are primarily those that are performed with strength machines, as the movements here are guided to get you started. Simple exercises based on your own body weight are also possible. The focus is on strengthening the supporting muscles of the core and back.

In the beginning, little to no additional weight is used so that the exercises can be performed in a controlled and technically correct manner. The principle is quality over quantity. It is also important to avoid imbalances. If an exercise can be performed individually rather than as a complete movement for one side (left or right), this variant is more likely to be chosen in order to avoid muscular imbalances. With an overall movement, there is a risk that you will automatically put more strain on the better side and thus neglect the weaker side even more.

If you want to make progress, you should do this type of training twice a week. If you train once a week, your physical performance will be maintained, but no progress can be expected.

Load factors for basic training I:

• 8 to 12 exercises
• 20 to 25 repetitions per exercise
• Finish the set when 2 to 3 repetitions are still possible
• 1 to 2 sets
• Train 1 to 2 times a week

By trying out the exercises and determining the optimum weight, the first training sessions will take a little longer. However, it is worth taking a little more time for the first few training sessions so that you can define an efficient training programme. It is important to stick to the load factors. If you are constantly doing 30 or more repetitions of an exercise, you need to increase the weight. If, on the other hand, you can only just manage the last repetition of an exercise, the weight is too high. This is because the intensity of basic training I is ideal if 2-3 repetitions are still possible after the last repetition. If a second set is added, a break of one to two minutes should be taken between sets, which, in addition to recovery, serves to keep the movements concentrated and correct. A set, also known as a series, describes the one-off execution of an exercise with different numbers of repetitions. If we talk about three sets, for example, the respective exercise is performed three times, including the corresponding breaks.

The exercises can be changed after every six to eight weeks, thus avoiding monotony for body and mind. If you are satisfied with the results, you can choose exercises of the same intensity. However, you can also increase the intensity and move on to basic training II.

Basic Training II - Maintaining / Strengthening

The goals of Basic Training II:

• Maintain or improve strength
• Prepare for muscle-building training

Furthermore, it is important to create a stable foundation by choosing low weights that can be lifted frequently. The training intensity increases compared to basic training I, as the weight is increased so that only 15-20 repetitions per set are possible. Basic training I mainly involves working with strength machines. Basic training II can also be done with strength machines, but the level can now be increased using cable pulleys. In exercises with cable pulleys, the movement is no longer fully guided, which requires additional stabilisation work by the trainee. In addition, training should be carried out at least twice a week to achieve an appropriate training result. Three training sessions per week are better, with one or two rest days in between for regeneration. If you are satisfied with your physical fitness or have little time for strength training, you should still plan one training session per week to maintain your athletic level.

Stress factors for basic training II:

• 8 to 12 exercises
• 15 to 20 repetitions per exercise
• Finish the set when 2 to 3 repetitions are still possible
• 1 to 3 sets
• Train at least 1 to 3 times a week

If you are satisfied with your training results and feel comfortable doing them, you should stick with this training programme. As with basic training I, the exercises can be changed every six to eight weeks.

Build-up training - increase volume

Aims of build-up training:

• Increase the muscle cross-section
• Increase strength performance

Build-up training is intended to further increase strength performance. The aim is to increase the muscle cross-section and the associated visual change. The training is intensive and should only be practised by athletes who have a solid (strength) foundation. During build-up training, the weights are lifted 8-12 times. In contrast to basic training, the last repetition of an exercise can hardly be performed and additional repetition is no longer possible. The training can be done on the strength machines as well as on the cable pulleys. The level is increased by increasing the weight. Other ways to make the training more difficult include working with free weights (no guidance of the movement by a machine) or exercises can be made more complex through variation (e.g. unstable base). To achieve a respectable result, you should train at least twice a week, but three training sessions would be more beneficial.

Stress factors for advanced training:

• 8 to 12 exercises
• 8 to 12 repetitions per exercise
• End the set with the last possible repetition
• 2 to 3 sets
• Train at least 2-3 times a week

Furthermore, it is important to avoid monotony for both the body and the mind. As with basic training, the exercises in this type of training should also be changed after a few weeks. However, exercises for the core and back must always be included in the programme, as they form the foundation of strength training and should not be neglected, even by very experienced athletes.

1 flipchart with the training variants/programmes and their objectives and forms of exercise (optional)

Multi-set training:

Multi-set training means that the specified number of sets per exercise are performed one after the other.

The idea behind multi-set training is that repeating an exercise several times causes progressive fatigue of the muscle, resulting in an increased training effect. This form of organisation is the most common variant in strength training. As several sets per exercise (3-8) are often performed at an appropriate performance level, the time required for an advanced training session increases significantly with this form.

Conscious breathing:

Breathing should be aligned with the effort. Exhale during the effort and inhale during the return movement.

Avoid compressed breathing:

When breathing under pressure, avoid exhaling. Pressed breathing should be avoided as it can have a negative effect on the heart and circulation, especially in older people.

Torso stability:

The statics in the torso must not be lost. Swinging, twisting or writhing of the body should be avoided.

Slow movements:

The speed should be deliberately slow. Two seconds is ideal for a movement sequence, which also applies to the return movement. If necessary, you can overcome the load more quickly (more explosively), but the weight should still be returned slowly.

1 flipchart with the training principles (optional)

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (either by throwing the foam/softball or hitting it with a bat, depending on the type of game). Players may continue to play from the island, but may not leave the island. It is not allowed to run with the ball.

Variations:

• A player who has been hit may leave the island again if the player who "burnt" him has been hit.
• If a player on the island can throw/shoot an opponent, he/she may leave the island.
• Smolball: A participant may move with the ball while observing the rules of the game (e.g. 4-man rule regarding steps and time in possession of the ball).

Participants:
1 bat ►smolball
1 ribbon/sticker ►team identification

Pro group:
2 soft mats (small) ►playing field (island)

2-3 (foam/soft) balls ►smolball

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (only leg hits are allowed!). The players may continue to play from the island, but may not leave the island.

Variants:

• A player who has been hit may leave the island again if the player who "burnt" them has been hit.
• If a player on the island can hit an opponent, they may leave the island.

Participants:
1 stick ►Futsal/Football, Floorball
1 wristband/disc ►Team identification

Per group:
2 soft mats (small) ►Playing field (island)

2-3 balls ►Futsal/Football, Floorball

One group is located in a marked square field (side length approx. 4-5 metres). The second group (hunters) spreads out outside this field and has to hit as many players as possible within the field with two softballs within a certain time. Each contact with the ball (even from the ground) scores a point, so the inner group may not play the ball out even if it remains in the field (the ball must be retrieved by the hunters). Those who are hit remain in the field, those who leave the field score a point.

Variant:
The hunters try to hit the other group with a gym ball (via the ground or directly). Whoever is hit performs an additional task outside the playing field (e.g. 50x rope skipping). After completing the additional task, you return to the playing field (optional: after a hit, you are eliminated and perform an additional task until the end of the round, such as the forearm support or wall sitting). If a group manages to ensure that only a certain number of opponents are left on the field (or no one is left), the game is over.

2 foam/soft balls

1 exercise ball ►Variant

Sports leader:
1 stopwatch

Each group has a set of Jass cards (cards face down) at the turnaround point. The runner may only take certain cards there that have been defined by the game master (e.g. red or black cards). Otherwise, the card is placed face down again and the runner returns to the group without a card to send the next runner onto the course with a handshake. Which group is the first to have collected all the cards provided (18 cards) or the most cards after a certain time?

Variant I:
The criteria are made stricter by only collecting a certain colour (e.g. all heart cards, only pictures of a certain colour).

Variant II:
The runners collect a card of their choice in each round, which is used to build card houses at the starting point. Which group is the first to have built 5 card houses or the most card houses after a certain time (1 house consists of a total of 7 cards)?

Variant III:
Four groups are formed and each team is assigned a colour (diamonds, hearts, spades, clubs). Only 1 set of cards is used. The respective runners of the groups run to this set and turn over a card. They may only take the revealed card with them if it matches the colour of their group. Otherwise, they run back to the group without a card to send the next runner onto the course with a handshake. Which team is the first to collect all the cards of their colour?

1 stopwatch

Per group:
1 set of jacket cards

The participant tries to balance a stick/stick on one part of the body (e.g. foot, head, elbow, palm).

Variant:
Balancing two sticks/sticks simultaneously.

Per participant:
1-2 sticks/sticks ►Smolball, floorball, intercross/lacrosse, badminton/speedminton, Nordic walking

2-3 (or more) participants try to throw/shoot/hit all the balls from one or more box elements (by hand, foot or with the game device, depending on the type of game). The remaining participants collect the balls and bring them back. Does the throwing team manage to empty all the box elements or is the transport team too fast?

Variant:
The sports leader specifies different ways of transporting the balls back (e.g. bouncing the ball, rolling it, guiding/juggling it with the feet/playing equipment or pinching it between the knees).

Per participant:
1 racket/stick ►smolball, floorball, intercrosse/lacrosse

1-2 Swedish box
x balls ►basketball, blitzball/rugby/football, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, floorball, volleyball

The group lines up in a column (straddle position). Each participant faces the person in front, with a distance of around one to two metres between them. The participant at the back rolls a ball through the legs of the person in front. The last participant in the chain catches the ball and transports it back to the other end of the line. The ball is then rolled through the tunnel again.

Possible competition form: The winner is the group in which all participants have rolled the ball through the tunnel once (or several times) and the whole group is seated.

Variant:
The ball can also be passed from participant to participant between their legs or over their heads instead of being rolled (shortening the distance). These shapes can be combined again immediately and the ball must be passed once between the legs and then over the head.

Per group:
1 ball (e.g. basketball, softball, football, volleyball, medicine ball)

Running very quickly on the spot, with the knees raised to at least the level of the navel (skipping). At a signal from the instructor, the participants perform a few jumps on the spot. The knees are also brought to the chest during the jumps. After the jumps (3-5x), continue with fast skipping.

Variant:
Replace the jumps with other short, intensive exercises (e.g. quick jumping jacks or a push-up and a stretch jump on the signal).

No material required

Each participant practises various movement tasks with the frisbee:

• Fingerspin: The aim is to make the disc spin vertically or horizontally around the index finger (middle finger). In the starting position, the disc is held vertically with the index finger at the edge. Now the disc is spun from the wrist (spin). The index finger always remains stretched on the edge of the disc.
  Variations:
  Switch fingers while spinning, spin a disc with both hands simultaneously or throw the disc up from the spin, catch it with one finger and continue spinning.

• Thumb flip: This trick involves spinning the disc once around its longitudinal axis around the thumb. Starting position: hold the disc in your hand with the underside facing up. The thumb is on top, the remaining four fingers are under the disc. The disc is rotated around the resting thumb to the left and stopped again. The rotation of the disc is triggered by a slight twist of the wrist. At this moment, the fingers are released from the underside of the disc. Once the disc has rotated once around the hand, it is stopped again with the thumb at the top and four fingers at the bottom.
  Variant:
  Turn the disc to the right, turn it once to the left and then to the right or perform two double thumb flips without stopping.

• Chest roll: Hold your arms horizontally outwards. Hold the disc in one hand with the underside facing upwards. With a light kick from the wrist, the disc is rolled over the arm, chest and other arm to the opposite hand.

• Blind catch: Throw the disc up with a spin and catch it behind the back with one or both hands.

Per participant:
1 throwing disc (frisbee)

1 additional throwing disc (frisbee) per participant ►Variant

The playing field is divided into 3-4 zones. First, all participants dribble (bounce the ball, guide it with their foot/toy, juggle it on the stick) with their ball in the lowest/first zone. Whoever captures (plays away) an opponent's ball moves up, whoever loses the ball with or without the opponent's influence (the ball leaves the playing field) moves down (if possible).

Per participant:
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball
1 stick ►floor hockey

8-10 marking cones/caps ►field markings (3-4 zones)

The participants dribble from basketball hoop to basketball hoop. The participants have one final attempt at each basket. The winner is the player who has scored the most baskets after a certain time.

Court:
4-6 basketball hoops

Participant:
1 ball (basketball)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The running ABC is a special form of coordination exercises and helps to improve running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ABC should be familiarised with using various running exercises in smaller groups. It is advisable to keep the upper body, and especially the head, upright during all exercises. The running ABC should be carried out with concentration and in a rested state. You should start with slow and technically clean movements. After a few repetitions, the speed of the steps can be increased.

• Loose trotting forwards / backwards (perform a half turn in the centre, changing the direction of rotation with each run)
• Floose trotting forwards / backwards (perform a half turn in the middle, changing the direction of rotation with each run)
• Floose running
• Knee lift
• Hop run
• Side straddle run (move sideways with leg dragging)
• Crossover run (move sideways with legs crossed)
• Forwards/backward running with incline run
• Running curves

Complete all exercises 2-4x.

Per group:
4 marker cones/caps ►Define walking routes (optional)

Each group has a bingo card at the starting point. At the turning point there are corresponding number cards (numbers face down). The runners each pick up a number card (it is not possible to swap) and bring it to the group. The number card is placed on the corresponding field of the bingo card at the starting point. Which group is the first to have a complete row (horizontally, vertically or diagonally)?

Per group:
1 bingo card (5x5)
25 number cards

A large rectangle laid out with marker cones serves as a circuit. A set of memory cards is laid out in each corner. A group positions itself in each corner. At the start of the game, each group may reveal two cards from their set. If they match, two more may be revealed. Otherwise, the whole group has to run a lap around all the marker cones. Which team is the first to find all the pairs?

Variant:
Specify the type of movement (e.g. forwards, backwards, hopping on one leg, crab-walking, etc.).

4 sets of memory cards
4 marker cones

The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ladder should be familiarised with by means of various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.

• Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
• Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
• Left foot/right foot field 1 - Spreading step (jump) Left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
• Spreading step Left foot/right foot outside the ladder field 1 - in the jump Step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Spreading step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
• Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
• Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
• Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
• 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)
  
• Further exercises/variants under: soccerdrills

Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.

Per group:
2 running ladders

3 hurdles or 6 colouring sticks and 3 ropes ►Variant

A team transports game ribbons (or balls) from one side of the pitch to the other. The sports director can specify the method of transport (e.g. pinch the ribbon between the knees, pinch the ribbon between the feet and move by hopping). Only one ribbon may be carried per run. This team defines the time available for the other team to score points. As soon as all the game ribbons have been transported to the other side, the run ends and the teams swap roles. There are various ways to collect points:

Throwing task:

• Hitting a basketball hoop from outside the trapeze
• Throwing a Frisbee from a long bench
• Throwing tennis balls into a box

Strength exercise:

• 10 push-ups, 10 trunk bends and 10 stretch jumps = 1 point
• 50 x rope jumps = 1 point

Course:

• Complete obstacle course. 1 lap = 1 point
• Complete the running lap. 1 lap = 1 point

x game ribbons (or balls)

Half of the participants line up in the centre of a square equipped with a rope (jumpers). The remaining participants spread out evenly in the corners of the running lap (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the course with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point, thereby setting the time available for the rope jumpers in the centre of the square. From the start command, the jumpers in the centre count their jumps. They collect points for their team for each revolution of the rope (e.g. 20 jumps = 1 point).
Which team scores more points in their round?

For half of the participants:
1 skipping rope
4 cones

Half of the participants line up in the centre of a square in two columns of one, facing each other and equipped with a ball (passers). The remaining participants spread out evenly in the corners of the running circle (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the track with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point, thereby setting the time available for the passers in the centre of the square. From the start command, the foremost passer in the column passes the ball to the player on the opposite side. After the pass, he runs to the other side and stands behind the waiting group. Each complete pass by foot or hand (the sports director may define rules such as Ground pass or receiving the ball between two specific lines) scores one point. Which team scores more points during their pass?

Variant I:
Define different ways of transporting the ball for the group in the centre (instead of passes):

• Ball (e.g. medicine ball or gym ball) medicine ball or gymnastics ball) in a high hold
• Transport the ball on your thighs in a four-footed gait
• Tuck the ball between your feet and bounce

Variant II:
The runners carry/lead a ball and pass it to the next runner in the corner:

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

1 ball (football, volleyball, basketball or handball)
4 cones
1 medicine or exercise ball
1 additional ball

One ribbon per team is attached to the bottom rung of the wall bars. The first participant in the group runs to the rung, removes the ribbon and attaches it one rung higher. He then takes over from the next runner, who in turn attaches the ribbon higher up. Which group attaches the ribbon to the top rung first?

Variant:
Hanging the ribbon from the bottom to the top and back to the starting position)?

For each group:
1 play bar
1 wall bars

The group members stand in front of each other in the push-up position with their feet resting on the shoulders of the person behind them. The last member of the group stands in an upright position and leads the group around a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back.

Per group:
2 colouring sticks/marking cones/caps ►start and reversal mark (optional)

Legwork:

• Two participants are opposite each other. Participant A moves sideways with Chassé steps, participant B constantly tries to stay opposite their partner. After the roles have been swapped, it is also possible to move in all directions. Contact can be trained by having the fists of the leading hand of both participants touch slightly with each step.
• Two participants are opposite each other. Participant A takes 1-3 steps forwards, participant B tries to retreat without delay. As soon as A stops, the partner may attack 1-3 steps. The exercise is performed without punches, the hands are in a boxing position or clasped behind the body.
• Torero: The participants face each other at a slight distance. Participant A stretches his arm forwards and runs towards participant B (the fist is aimed at the opponent's forehead). Before the attacker catches the defender, participant B dodges to the side (outer side of participant A's arm).

Evasive manoeuvre:

• Duck avoidance: Participant A performs a straight punch (target opponent's forehead), Participant B ducks under the punch.
• Rolling avoidance: Participant A throws a slap/side-hook, Participant B rolls out the punch with an upper body movement.
• Lateral avoidance: Participant A performs a straight punch, participant B avoids to the outside of the partner's punching hand.

Defensive behaviour:

• From a standing position, participant A performs a single punch, participant B avoids by avoiding the upper body.
• From a standing position, competitor A performs a single strike, competitor B defends by blocking (defence with the arms).
• From a standing position, competitor A performs a single strike, competitor B evades by taking steps.

Competition:

• Both participants try to touch their opponent on the shoulder (note: only from the outside, not crosswise) and on the knees. After a hit, both participants move back and touch a defined line (e.g. volleyball sideline) before attacking again.
• one-touch: Both participants try to touch each other (excl. forearms, incl. forehead). With each hit, a defined line (e.g. volleyball line) is touched before the fight continues.

No material required

Stage 1:
Touch in a controlled manner (an immobile target) from a standing position: Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. Participant A tries to keep his eyes open and gives feedback if the blow was too strong or missed.

Stage 2:
Controlled touching from a standing position (a moving target). Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. A tries to keep his eyes open and gives feedback if the blow was too strong or missed. The distance is constantly readjusted between the individual hits: Participant A takes two steps in any direction after each punch, participant B must follow.

Stage 3:
Both participants face each other in a boxing stance. Participant B touches his partner on the forehead with light blows. After participant A has felt the hit, he immediately counters by extending his arm towards participant B's forehead. This verifies whether participant B immediately goes back into cover/the defence position after the blow. After some time, swap roles.

Participant:
1 pair of boxing gloves