Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate with the racket.

The following rules apply to the game form:

• The ball, which is balanced on the racket, 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 passed on.
• The ball at rest on the racket, without movement of the player, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or body, but must be passed on immediately.
• 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 playing field, it is put back into play by a free hit by the opposing team at the place of action.

Per participant:
1 racket ►smolball

2 basketball hoops/walls with a defined target zone
1 ball ►smolball
4 marking cones/caps ►court boundary (optional)
x playing ribbons/shims ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate.

The following rules apply to the game:

• The ball may only be handled with a stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after covering).
• An attack must be executed within 30 seconds.
• Intercrosse is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

2 basketball hoops/walls with a defined target zone
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. One point is scored when the Frisbee is thrown at the basketball board (alternative: defined zone on a wall), two points are scored when the Frisbee falls through the basket. It is not allowed to run with the Frisbee and physical contact is prohibited. Opponents must keep an arm's length away from the thrower (passer). If the Frisbee leaves the court or falls to the ground, ownership of the disc changes.

Variant:
In order to prevent uncontrolled (dangerous) long throws, a throwing area can be defined from which throws may be made onto the basketball board (e.g. within the 3-point zone of the basketball court).

2 basketball hoops/walls with a defined target zone
1 throwing disc (frisbee) ► Frisbee Ultimate
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

There are numerous letter tokens (letters face down) at the turning point, which are available to all groups. The runners each pick up a token (it is not possible to swap) and bring it to the group. If there are no more tokens available or after a time limit set by the sports leader, the groups have 2 minutes to form (correct) words. Each letter used for a word is worth one point. Which group scores the most points?

Variant:
Which group is the first to have all the necessary letters to form a word defined by the sports instructor? In this variant, the token is looked at at the reversal point, if it can be used, it is taken to the group. If the letter cannot be used (already present in the solution word), the token is left behind and the group returns to the group without a new letter before sending the next runner off to the tokens with a handshake.

Stopwatch
x letters/tokens

One team in possession of the ball forms a circle around a Swedish box. The other team stands in the circle and tries to prevent the box from being hit with the ball. After each hit or catch of the ball by the defenders, the roles of the teams are swapped (if necessary, also swap if the ball is missed or dropped).

Variant:
Place a gym ball on the vaulting box, which must be hit.

1 vaulting box
1 ball (e.g. foam/softball or handball) ►handball

1 exercise ball ►variant

To the beat of the music, one participant demonstrates a mobilisation exercise for the joints or a dynamic stretching exercise (functional gymnastics with rocking movements). The whole group then performs the exercise together. The next participant (in the group or determined by the sports leader) demonstrates a new exercise. The exercises are combined using the add-on method (exercise 1, then exercise 2, then exercise 1+2 together, etc.). Any number of exercises can be combined to form a small choreography.

1 music system incl. music (various)

The binomial lines up on a line. Using passes, the pair must reach a defined target zone. One participant in the group moves away in the direction of the target. They decide for themselves how far they want to distance themselves from their partner. At the new position, they must be able to catch/receive the Frisbee/ball thrown/passed by their partner. If this is successful, the thrower may now approach the target and at the same time becomes the new pass receiver. If the pass attempt is unsuccessful, the frisbee/ball must be returned to the thrower by the catcher so that the thrower can start a new pass attempt (possibly at a shorter distance).

Variant:
Multiple groups of 2 compete against each other. The winning binomial is the one that is the first to return to the starting line after the start command from the sports director in compliance with the rules described above.

Per participant:
1 bat/stick ►intercross/lacrosse, smolball

Per group of 2:
1 throwing disc (frisbee)/ball ►frisbee ultimate, basketball, FooBaSKILL, handball, intercross/lacrosse, smolball

4 marking cones/caps ►start and finish line

Dynamically stretch the following muscle groups (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Dynamically stretch the following muscle groups together with your partner (rocking movements):

• Calf muscles
• Thigh muscles
• Buttock muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Dynamically stretch the following muscle groups using an aid (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variant:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

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

Dynamically stretch the following muscle groups together with your partner using an aid (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per group of 2:
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

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body and press on the inside of your knees with your elbows (press your knees towards the floor). Keep your upper body upright.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body, keeping your upper body upright. The partner stands behind the seated participant and gently presses the knees to the floor (adjust the intensity to suit your partner). The position is then changed.

No material required

Stand on four feet, supporting yourself on your knees and hands. Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Rock your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

No material required

Stand on four feet, supporting yourself on your knees and hands (hold the aid between your hands). Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Rock your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

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

Deep squat position (buttocks below the knees), feet pointing slightly outwards, back straight (upper body leaning slightly forwards), push the knees slightly outwards with the elbows bobbing.

No material required

Sit with your legs bent and your feet flat on the floor, bring your arms forwards under your legs (from the inside to the outside between your legs) so that each hand grips the instep of your foot (same side of your body) and keep your back straight. Use your hands to pull your upper body (chest) forwards and perform slight rocking movements with your upper body (always keep your back straight).

No material required

Stand upright facing your partner, stretch your arms horizontally forwards in front of your body (bend your hand, palm facing your partner). The partner presses the fingertips gently towards the active participant while rocking. The position is then changed.

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

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards) and use the other hand and the aid to pull your fingers towards your body in a rocking motion. Then switch sides.

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

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

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards). With the other hand, pull your fingers towards your body in a rocking motion. Then switch sides.

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

No material required

In a kneeling position (four-legged stance), place your arms vertically on the floor in front of your body, supporting your upper body as it leans forwards. Turn your arms out so that your fingers are pointing towards your body and lean back slightly to intensify the stretch. Move your upper body forwards and backwards in a rocking motion.

No material required

Sitting on a chair with your back straight, cross your outstretched arms in front of your chest (palms facing away from your body). Press the interlaced fingers against the back of your hands with a gentle rocking motion.

1 (office) chair

Raise your upper body in a prone position, place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body) and make slight rocking movements with your hips.

No material required

Stand upright with your legs straddled and arms outstretched in an upright position. Tilt the upper body (including arms) backwards.

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

No material required

Stand upright with your legs slightly straddled and your arms (including aids) stretched out in a high position. Tilt the upper body (as well as arms and aids) backwards.

Variant:
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