Sit in a straddle position with your arms outstretched in front of you. Tilt your upper body to the side and bend your hands towards the top of your feet. Change sides from time to time (e.g. after rocking twice).

Variant:
In between the side changes, integrate rocking movements in the centre between the legs (tilt the upper body straight forwards).

No material required

In a straddle position, roll a ball forwards and backwards between your legs and/or from one foot to the other.

Variant:
Pass the ball around your legs (starting position of the ball next to your buttocks).

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

Sit in a straddle position, lean your upper body to the side and move your hands (the aid) in a rocking motion towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or play band). Change sides from time to time (e.g. after bouncing twice).

Variant:
Between changing sides, tilt the upper body straight forwards (along the floor) while bouncing in the centre between the legs.

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

Sit in a straddle position, lean your upper body to the side and move your hands (the aid) in a rocking motion towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Between the side changes, the upper body is bobbed in the centre between the legs and tilted straight forwards (along the floor).

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

Sit in a straddle position, lean your upper body to the side and move your hands towards the top of your feet while rocking. Between the side changes, the upper body is tilted straight forwards (along the floor), bobbing in the centre between the legs.

No material required

Legs straddled, upper body tilted forwards. Rocking, touch the tip of each foot crosswise with your hand, the other hand is brought up behind you. Change sides from time to time (e.g. after rocking twice).

No material required

Hurdle on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body forwards and pull it towards the tip of your foot with your hands (or place one hand on the opposite side of the outstretched leg and the other hand on the floor next to your buttocks for support). Then switch legs.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

No material required

Hurdle sit on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body forwards and use the aid to pull it towards your foot. Then switch legs.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

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

Hurdle sit on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body backwards and support yourself with your arms behind your body. Then switch sides.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

No material required

Keep your legs straddled wide, one leg bent and the other straight. Keep your upper body above the bent leg and rest your hands on your hips or the bent leg. The stretch is intensified by bending the supporting leg more strongly and the dynamic stretching is supported by rocking movements in the direction of the bent leg. Then switch sides.

No material required

Legs straddled wide, keep one leg bent and the other straight. Hold the upper body above the bent leg and place the aid next to the bent leg. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot. The stretch can be intensified by bending the supporting leg more strongly. Change sides from time to time (e.g. after bouncing twice).

Variant:
Bounce the ball a few times next to each foot.
Place the bat, stick or rope on the floor next to each foot a few times and pick it up again.

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

Kneel with one leg outstretched to the side, hold the outstretched arms overhead (holding them up) and bend the upper body to the side of the outstretched leg. Then switch sides.

Variant:
Only hold the arm away from the outstretched leg up.

No material required

Kneel with one leg stretched out to the side, hold the aid overhead with the arm away from the outstretched leg (arm held high) and tilt the upper body to the side of the outstretched leg. Then switch sides.

Variant:
Both arms held high.

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 in a (wide) straddle position. Grasp each other's hands with the arms overhead (holding them up) and tilt the upper body to the side. Change sides from time to time (e.g. after bobbing twice).

Variations:
Cross your legs instead of straddling them and change leg position from time to time.

The exercise can also be performed in a seated position.

No material required

The partners stand back to back with their legs in a (wide) straddle position. Hold the aid overhead (holding it up) and tilt the upper body to the side. Change sides from time to time (e.g. after bobbing twice).

Variant:
Cross your legs instead of straddling and change the leg position from time to time.

The exercise can also be performed in a seated position.

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//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band
1 gymnastics ball

Kneel with one leg stretched out to the side, hold the arm away from the outstretched leg above your head (holding it up) and tilt your upper body to the side of the outstretched leg. Then switch sides.

Variant:
Both arms held high.

No material required

Kneel with one leg stretched out to the side, hold the aid above your head with your arms stretched out as far as possible (arms held high) and tilt your upper body to the side of the leg that is stretched out. Then switch sides.

Variant:
Only hold the outstretched leg with the arm removed overhead.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold your arms as straight as possible above your head (holding them up) and tilt your upper body to the side of the outstretched leg to grasp your partner's hands. Use rocking movements to tilt the upper body towards your partner. Then switch sides.

Variant:
Holding hands on opposite sides with only one arm stretched out overhead (side away from the partner).

No material required

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold your arms as straight as possible above your head (holding them up) and tilt your upper body to the side of the outstretched leg to grasp the aid together. Use rocking movements to tilt the upper body towards your partner. Then switch sides.

Variant:
Grab the aid with only one outstretched arm (side away from the partner).

Per group of 2:
1 stick ►unihockey, 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

Kneel next to your partner and stretch one leg out to the side in the direction of the other participant. One participant stretches out their arm with the aid in their hand on the side of the outstretched leg towards their partner, the other participant also grasps the aid and pulls their partner's upper body in their direction while rocking. The positions are then swapped before changing sides.

Per group of 2:
1 stick ►unihockey, 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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the partner's hand. Use rocking movements to tilt the upper body towards your partner. Then switch sides.

Variant:
Hold both arms overhead (holding them up).

No material required

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the aid together. Use rocking movements to tilt the upper body towards the partner. Then switch sides.

Variant:
Hold both arms overhead (holding them up) and grasp the aid together.

Per group of 2:
1 stick ►unihockey, 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, bend the upper body to the side with arms stretched out in a high position. Change sides from time to time (e.g. after rocking four times).

No material required

Legs straddled wide, with one arm held high (other arm resting on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

No material required

Legs straddled wide, with one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm overhead. Tilt the upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch 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