Legs straddled wide, upper body upright with arms held high. Tilt the upper body forwards and bring the outstretched arms/hands 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.

No material required

Legs crossed, upper body upright with arms held high. Tilt the upper body forwards and bring the outstretched arms/hands 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. Change the leg position from time to time.

No material required

Legs crossed, upper body upright 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. 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

Stand shoulder-width apart, upper body upright with arms held high. Tilt your upper body forwards and bring your outstretched arms/hands towards the floor (the position/angle of your arms and upper body remains stable/unchanged). Then straighten the upper body again/return to the starting position.

No material required

Stand on one leg, swing/sway the free leg in front of the body alternately to both sides (cross over to the other side in front of the standing leg or spread out to the side). Change the playing or standing leg from time to time.

No material required

Sitting, support your upper body with your arms while leaning backwards. Clamp the aid between your feet with your legs slightly bent. Move your legs up and down (bring your heels towards the floor and lift; knee 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

Deep squat position with your feet more than hip-width apart and the tips of your feet pointing slightly outwards. In this deep squat position, make slight movements in all directions, keeping your back as straight as possible.

No material required

Sit on the floor with the upper body tilted to the side and supported by one or both arms or the forearm, the legs are placed on the floor at a right angle in the knee joint so that the lower leg of the front foot points to the side (thigh forwards) and the lower leg of the rear leg points backwards (thigh to the side) (90-90 position). From this position, perform some internal rotations of the front leg before performing some external rotations with the back leg. Then switch sides by tilting the upper body to the other side and changing the leg position.

Internal rotation of the front leg: support the upper body on the elbow of the lower arm, lift the lower leg of the front leg, keeping the thigh on the floor. Slowly release the lower leg from the floor and hold the raised position briefly before returning the lower leg to the starting position in a controlled manner. Repeat the movement several times. Variation: After lifting, slightly increase or decrease the angle in the knee joint.

External rotation of the rear leg: Keeping the upper body as upright as possible, lift the lower leg of the rear leg, keeping the upper leg on the floor. Similar to the internal rotation, the lower leg is slowly released from the floor and the raised position is held briefly before the lower leg is returned to the starting position in a controlled manner. The movement is repeated several times. Variation: Here too, the angle in the knee joint can be slightly increased or decreased after lifting.

No material required

When seated, the upper body is tilted backwards with the arms stretched out behind the body, the legs are bent with the feet placed on the floor, with the legs pointing slightly to either side (V-position). Alternately bring one knee towards the floor in the direction of the other leg (inwards), the other leg remains in position.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body, pull your feet towards your body with your hands (keep the distance between your heels and buttocks as small as possible), bring your knees as far as possible to the floor and together (relatively quick movements). Keep your upper body upright.

No material required

Lying on your side with your legs slightly bent (knees and feet on top of each other), lift/spread the top leg (separate the knee from the other knee), keeping the feet in contact with each other. The leg is raised in a slow and controlled movement. Switch to the side position after a few repetitions.

No material required

Sitting, support your upper body with your arms while leaning backwards. Clamp the aid between your feet with your legs slightly bent. Perform circular movements (vary the range) with your legs (knee 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

Sitting with your legs slightly bent, support your upper body leaning backwards with your arms. Perform circular movements (vary the range) with your legs (knee position remains stable).

No material required

Sitting with your legs slightly bent, support your upper body leaning backwards with your arms. Move your legs up and down (bring your heels towards the floor and lift them up; knee position remains stable).

No material required

Stand shoulder-width apart, upper body upright 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 on one leg (the aid points vertically to the floor and is placed with one end on the floor - on the side of the lowered leg), the free leg bent/knee held high. Circle/rotate the free leg from the inside to the outside and vice versa (turn in/out). Change the playing or standing leg from time to time.

1 Stock ► Unihockey, Intercrosse/Lacrosse, Nordic Walking

Stand upright, bring your hands to the floor with your arms straight and your legs straight. From this position, move your hands forwards alternately (running with your hands) until your lower and upper body form a straight line (push-up position). From the push-up position, move the hands alternately (running) back to the legs as far as possible (legs remain stretched), straighten the upper body to return to the starting position of standing.

No material required

Lie on your back with your arms stretched out to the side. Move the tip of each foot with an outstretched leg crosswise to the opposite hand, while the shoulder blades always touch the floor. Switch sides after each exercise.

No material required

Stand hip-width apart with your arms held high. Tilt your upper body as far back as possible and push your hips forwards. With momentum, tilt your upper body forwards and bring your outstretched arms to your shins. Keep alternating between the two positions.

No material required

Stand hip-width apart with your arms held high (grasp the aid with both hands shoulder-width apart). Tilt your upper body as far back as possible and push your hips forwards. With momentum, tilt your upper body forwards and bring your outstretched arms/the aid to your shins. Keep alternating between the two positions.

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, upper body upright with arms held high (holding the aid in both hands). Tilt the upper body alternately to the side, to the centre and to the other side, placing the hands (the aid) next to or as close as possible to the respective foot or between the feet. In the meantime, the upper body is always straightened up again/into the starting position.

Variant I:
Place the aid (e.g. stick/stick) next to the respective foot or between the feet a few times and pick it up again.
Variant II:
Bounce the aid (e.g. ball) a few times next to the foot or between the 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

The partners stand back to back with their legs slightly straddled (keep some distance between them). Alternately, the hands are brought together once between the legs, once with outstretched arms above the heads (mutual high-five).

No material required

Frontal facing of the partners with mutual grasping of hands. Both participants step over one arm with one foot on the same side and perform a complete turn outwards without letting go of their hands (these are brought over the head to the other side). As soon as they are facing each other again, the other leg is extended and the "knot" is untied.

No material required

Legs straddled wide, upper body upright with arms held high. Tilt the upper body alternately to the side, to the centre and to the other side, placing the hands next to or as close as possible to the respective foot or between the feet. In between, always straighten the upper body back up/back to the starting position.

No material required

The partners stand back to back with their legs slightly straddled (keep some distance between them). Alternate between handing the aid to the other participant between their legs and with their arms stretched out above their heads.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►Frisbee Ultimate
1 elastic rubber band//power tube/skipping rope/spinbond