Hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists. At the same time, continuously switch from standing on your heels to standing on your toes.

Per participant:
1 rope/string/power hose

Hold the aid in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides). At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg 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

Hold your arms bent in front of your body (elbows close to your body, hands at chest height), make circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time. At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

No material required

The partners stand opposite each other on one leg (both participants lift the leg on the same side of the body), with the free leg stretched forwards and held by the partner (adjust the height of the leg holding position to the partner's mobility). Hop on the standing leg to the same beat and change legs at a set rhythm (e.g. every third hop). You can also try to bend the foot of the playing leg during the flight phase so that the tip of the toe points diagonally upwards.

No material required

While standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time.

Variant:
Tilt the ankle alternately to the side on the ball.

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

When standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time. At the same time, keep your arms bent in front of your body (elbows close to your body, hands at chest height), perform circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time.

Variant:
Tilt your ankle alternately to the side on the ball.

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

When standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time. At the same time, grasp your hands (or press your palms against each other) and make circular movements with your wrists in both directions.

Variant:
Tilt your ankle alternately to the side on the ball.

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

When standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time. At the same time, hold the aid (the ball) in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotating the aid).

Variant:
Tilt your ankle alternately to the side on the ball.

Pro Tn:
2 balls ► Basektball, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball

Tilt your head forwards (double chin) and move from one side to the other (move your chin from one shoulder to the other).

Variant:
Exercise can also be performed while sitting or kneeling.

No material required

Move your head from one side to the other in a neutral position (facing the respective side).

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

No material required

Clamp the aid with your chin on your chest (if necessary, use your hands to support the object), move your head from one side to the other (move your chin from one shoulder to the other).

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

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Tilt your head to the side (ear to shoulder) and swing from one side to the other (move your head in a semi-circle, always looking forwards).

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

No material required

Sit on a chair with your back straight and your hands resting on your thighs. Slowly move your head from one shoulder to the other (look to the left or right side). When changing sides, always keep your head in a neutral position or tilt your head downwards when moving to the other side (double chin).

1 (office) chair

Grab your hands (or press your palms together) and make circular movements with your wrists in both directions.

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

No material required

Hold your arms bent in front of your body (elbows close to your body, hands at chest height), perform circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time.

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

No material required

In the four-foot stance, rotate/twist the forearms/wrists so that the hands point forwards or towards the body (rotate on both sides)

No material required

Hold the aid with both hands approximately shoulder-width apart and perform circular movements in both directions with your wrists.

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

Per participant:
1 rope/string/power hose

Hold the aid in your hands or clamp it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides).

Variant:
Exercise can also be performed in a sitting 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

Stand on one leg, free leg bent/knee held high. Circle/rotate the free leg from inside to outside and vice versa (turn in/out). Change the playing or standing leg from time to time.

No material required

One-legged stand, free leg bent/knee held high. Perform a large figure-eight loop with maximum range of motion with the swing leg. Change the playing or standing leg from time to time.

No material required

Stand upright with one arm outstretched in front of you at chest height. Touch the hand of the outstretched arm (same side of the body and/or crosswise) with the tip of your foot (swing your foot towards your hand). Switch sides/legs from time to time.

Variant:
One-legged stance, the leg swings to the hand and behind the standing leg without standing up.

No material required

Stand shoulder-width apart with your arms supported on your hips. Rotate the hips in both directions with a different range of motion.

No material required

Legs straddled wide, upright upper body with arms held high (hold the aid in both hands). Tilt the upper body forwards and bring the outstretched arms/hands (the aid) towards the floor (position/angle of the arms and upper body remains stable/unchanged). Then straighten the upper body again/return to the starting 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

Stand upright with an outstretched arm at chest height in front of you (grasp the aid with your hand). Touch the hand of the outstretched arm/tool (same side of the body and/or crosswise) with the tip of the foot (swing the foot towards the hand). Change sides/legs from time to time.

Variant:
One-legged stance, the leg swings towards the hand and behind the supporting leg without standing.

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 shoulder-width apart, hold the aid at pelvic height with one hand. Rotate your hips around the aid in both directions with different ranges of motion (do not move the aid around your hips). Pass the aid to the other hand in front of and behind the 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