The participants/(small) groups begin in the starting field (in the centre of the field) and run to the numbers in the specified order (ascending or descending) in an endless loop. In order to achieve a stagger, the participants/groups are assigned a different number at the start. After touching a number, they return to the starting field before they can run to the next number (variant: run directly to the next number).
Exercise field: approximately the size of half a football pitch; the numbers from 1-9 (possibly including posters) on the field.
Intensity level: 3 (medium)
HFmax: 80-90%
Speech rule: speak in complete sentences.
Variants:
- Specify shift forms:
- Reduce intensity for running ABC exercises (e.g. knee lift, sideways run).
- Select a strengthening form for the shift (e.g. four-footed gait, double jumps, lunges).
- Integrate strengthening exercises:
- A strengthening exercise corresponding to the number must be repeated for each number (e.g. seven jumping jacks for number 7);
- A strengthening exercise is performed for each number according to a postcard (e.g. 20 push-ups).
