Stand on one leg, bend the free leg so that the foot can be placed with the outer instep (or the outside of the lower leg) on the supporting leg above the knee (the leg position corresponds to the number 4). Bend your hands in front of you or rest them on your hips. Bend the standing leg slightly (small one-legged squat) and stretch back to the starting position in the upright one-legged stance. As a variation, the upper body can also be tilted forwards and downwards while bending the supporting leg. Switch sides after a few repetitions.

No material required

Lunge, hold the front leg at a right angle between the lower leg and thigh (foot flat on the floor), the back leg can be slightly bent (only the tip of the foot touches the floor), arms supported on the hips, slowly and in a controlled manner tilt the front leg outwards and return to the starting position. After a few repetitions, switch sides (other leg in front in a lunge). The starting position can also be changed by placing the knee of the back leg and the hands on the floor on one side of the front leg.

No material required

Sit with your upper body leaning slightly backwards and your arms behind your back, legs raised off the floor. With the legs strongly bent, the thigh position remains stable and only the lower legs are moved up and down (bring the heels to the floor; movement takes place exclusively in the knee joint). Then change the movement by stretching the bent legs forwards/pushing them out and pulling them back in again (bring your feet towards your buttocks). Switch between the two movements from time to time.

No material required

Lunge, holding the front leg at a right angle between the lower leg and thigh (foot placed flat on the floor), the back leg can be slightly bent (only the tip of the foot touches the floor), one arm supported on the hip (side of the front leg), the other arm holding the aid perpendicular to the floor (aid placed on the floor approximately at the height of the front foot on the side of the leg that is moved backwards). Slowly tilt the front leg outwards in a controlled manner and return to the starting position. After a few repetitions, switch sides (other leg in front in a lunge). The starting position can also be changed by placing the knee of the back leg and the hands on the floor on one side of the front leg.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic

Sitting down, support your upper body, leaning slightly backwards, with your arms behind your back, bend your legs sharply (feet close to your buttocks) and place your feet flat on the floor. Push your legs forwards along the floor until your legs are stretched (heels on the floor, feet pointing upwards). Then spread your legs out to each side and return to the starting position in a circular motion by bending your legs again (move your legs almost to the end with your heels on the floor).

No material required

Stand on one leg, free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). 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.

No material required

Stand on one leg with the free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). Change the playing or standing leg from time to time. At the same time, grasp your hands (or press your palms together) and make circular movements with your wrists in both directions

No material required

Stand on one leg with the free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). Change the playing or standing leg from time to time. At the same time, hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists.

Per participant:
1 rope/string/power hose

Stand on one leg with the free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). Change the playing or standing leg from time to time. At the same time, 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).

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

Bend your arms so that your elbows are at shoulder height and point to the side (place your hands on your shoulders if necessary). Perform circular movements with different ranges of motion by rotating the elbows forwards. Change the direction of rotation from time to time (backward rotation).

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

No material required

Extend one arm in an upright position (overhead). Perform circular movements by rotating the arm forwards. Change the direction of rotation of the arm from time to time (backward rotation). Then switch sides/arms.

Variations:
Mobilise both arms simultaneously (swing the arms parallel, offset or in opposite directions).

The exercise can also be performed in a seated or kneeling position.

No material required

Stretch one arm out in front of you. Move the arm backwards and forwards again at chest height with the greatest possible range of motion (upper body always facing forwards). The arm can also be moved in front of the body at chest height beyond the hold-forward position so that the arm is pointing diagonally forwards. Then change sides. Change sides from time to time.

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

No material required

Stretch out both arms in an upright position (overhead). Perform circular movements by rotating the arms forwards. Change the direction of rotation of the arms from time to time (backward rotation).

Variations:
Both arms can also be staggered (to start the rotation, one arm is held up and the other hanging downwards) or moved in opposite directions (one arm swings forwards and the other backwards).

The exercise can also be performed in a seated or kneeling position.

No material required

Frontal facing of the partners and grasping each other's hands (or pressing palms against each other). Move the arms up and down parallel and staggered as far as possible, move the arms together to the side (left/right), spread the arms out to the side and bring them together again (move one arm to one side and the other to the other side), as well as perform circular movements with the arms (vary the range).

No material required

Stretch out one arm in an upright position (overhead) and hold the aid in your hand. Perform circular movements by rotating the arm forwards. Change the direction of rotation of the arm from time to time (backward rotation). Then change side/arm.

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

Per Tn:
1 ball ►blitzball/rugby/football, handball, volleyball
1 racket ►badminton/speedminton, smolball
1 disc (frisbee) ►frisbee ultimate
1 elastic rubber band/string/skipping rope/spinbond

While standing, grasp the aid at shoulder width and stretch your arms out in front of you at chest height (palms facing inwards/against each other). Raise or lower the arms slightly in opposite directions/move them up and down (movement similar to steering a steering wheel).

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

Pro Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 throwing disc (Frisbee) ► Frisbee Ultimate
1 elastic rubber band/string/skipping rope/playing string

Grab the aid in a standing position and extend your arm in front of you at chest height (palm facing downwards). Tilt the arm alternately to both sides (palm facing diagonally upwards; depending on the object, move the aid from the horizontal position to the diagonal position). Then switch sides/arms.

Variant:
Both arms simultaneously in the holding position (grasp the aid with both hands).

The exercise can also be performed in a sitting or kneeling position.

Per Tn:
1 ball ►blitzball/rugby/football, handball, volleyball
1 stick ►flat hockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 disc (frisbee) ►frisbee ultimate
1 elastic rubber band/power tube/jumping rope/spinbond
1 gymnastics stick with elastic band

From a standing position, grasp the aid at shoulder width and stretch your arms out in front of you at chest height (palms facing down). Raise or lower the arms slightly in opposite directions/offset up and down (move the aid from a horizontal position to an inclined position).

Variant:
The exercise can also be performed in a seated 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

Stand with your arms outstretched in front of you and grasp the aid with both hands. Perform circular movements with your arms in both directions in front of your body (vary the range of movement, integrate the movement form of the number 8).

Variant:
Perform the exercise with one arm only (not suitable for every aid). Switch sides from time to time.

The exercise can also be performed in a seated 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 hip-width apart with arms outstretched in front of you (grasp hands if necessary). Perform circular movements with your arms in both directions in front of your body (vary the range of movement, integrate the movement form of the number 8).

Variant:
Perform the exercise with one arm only. Switch sides from time to time.

The exercise can also be performed in a seated or kneeling position.

No material required

Extend one arm in an upright position (overhead) and perform circular movements in both directions with the aid in your hand (the arm always points upwards; the wrist remains stable). Change the range of movement and the direction of rotation from time to time. Then switch sides/arms.

Variations:
Hold both arms up at the same time (grasp the aid with both hands).

The exercise can also be performed in a seated 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//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand hip-width apart with one arm outstretched in front of you. Move the arm at chest height from one side to the other (arm pointing diagonally forwards or to the side). Then switch sides/arms.

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

No material required

While standing, hold one arm out in front of you at chest height (palm facing down). Tilt the arm alternately to both sides (palm facing diagonally upwards). Switch sides/arms from time to time.

Variant:
Both arms simultaneously in the holding position.

The exercise can also be performed in a seated or kneeling position.

No material required

Stand hip-width apart with one arm outstretched in front of you. Hold the aid in your hand and move your arm from one side to the other at chest height (arm pointing diagonally forwards or to the side). Then switch sides/arms.

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

Per Tn:
1 ball ►blitzball/rugby/football, handball, volleyball
1 stick ►flat hockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 disc (frisbee) ►frisbee ultimate
1 elastic rubber band/power tube/jumping rope/spinbond
1 gymnastics stick with elastic band

While standing, hold your arms out in front of you at chest height, shoulder-width apart (palms facing inwards/against each other). Raise or lower your arms slightly in opposite directions/move them up and down (movement similar to steering a steering wheel).

Variant:
Palm facing down (practically the same exercise).

The exercise can also be performed while sitting or kneeling.

No material required