The participants jog a few easy laps in the hall/outdoors (1 person column, distance approx. 1 metre). The instructor runs in the opposite direction and demonstrates various exercises that the participants integrate into their running. Here is a possible selection of exercises:
- Circle arms left/right forwards/backwards; circle arms offset/parallel forwards/backwards
- Side straddle run (hop sideways, pull back the rear leg), simultaneously stretch arms out to the side and bring them together above the head (jumping jack). 3-4 executions then change front direction.
- Crossover run (move sideways while crossing your legs). 3-4 executions then change front direction. The arms are bent in front and swing from one side to the other according to the movement.
- Hop run (swinging arm on the opposite side of the bent knee in a high position)
- Knee lift / heel lift
- On a signal (e.g. 1-2 whistles), perform an exercise (e.g. 1-2 whistles). 1-2 whistles) to perform an exercise (e.g. stretch jump, touch the floor or push-ups)
- Other options (e.g. turning leg in/out)
