Two participants lie on their stomachs facing each other and hold hands with their elbows supported on the mat/floor. The free arm is supported on the forearm under the chest. The participants try to press the back of their opponent's hand onto the mat/floor. The first person to touch the mat/floor with the back of their hand loses. Change sides after each or several rounds.

2 soft mats (small) ►indoor version

2 tent sheets ►outdoor version

Indoor post set-up:
Connect the soft mats to each other on the narrow side using Velcro (exercise can also be carried out without mats)

Two participants grab a ball with both hands. The participants try to snatch the ball from their opponent. Whoever captures the ball wins.

1 ball (e.g. volleyball, softball, handball, basketball, football)

One participant tries to shield a ball as well as possible from their opponent (e.g. burying the ball underneath them in a four-footed stance). The opponent tries to steal/steal the ball from them.

Variant:
Stop time until the ball is successfully captured or set a time limit for the attempt.

1 soft mat (small) ►indoor version
1 ball (e.g. volleyball, softball, handball, basketball, football)

1 rash tent sheet ►outdoor version

1 stopwatch ►variations of the exercise

Two participants stand opposite each other on the narrow side of a long bench (possibly raised using Swedish boxes) and each hold a medicine ball in their hands. The participants try to push each other off the long bench with the medicine balls. Whoever touches the ground first loses.

1 long bench
2 medicine balls

2 vaulting boxes ►Variation/making the exercise more difficult (post set-up)

Post set-up:
Position the long bench with the narrow side facing up (possibly hang it on the side of two vaulting boxes so that the long bench is raised off the ground).

The participants sit back to back with their legs slightly bent in the centre of a mat/lawn area. The participants' arms are interlocked. The aim is to press the opponent's right or left shoulder to the ground. The side is changed with each pass.

2 soft mats (small) ►indoor version

2 tent groundsheets ►outdoor version

Indoor post assembly:
Connect the soft mats to each other on the wide side using Velcro.

Two participants hold hands crosswise with their thumbs in the air. On command, both try to catch the opponent's thumb with their own thumb and press it down. The winner is the one who can hold their opponent's thumb for two seconds. Switch sides after each round.

No material required

Two participants stand opposite each other on a long bench (narrow side up) and each hold a medicine ball in their hands. The participants try to push each other off the long bench with the medicine balls. Whoever touches the ground first loses.

Variant:
Both participants stand on the same long bench (feet behind each other instead of parallel).

2 long benches
2 medicine balls

Post set-up:
Place two long benches with the narrow side facing upwards opposite each other, approx. 1 metre apart.

A mat/lawn area is divided into three to five fields. All participants start fighting in the first field. The participants try to push each other (each against each other) into the next field. Only pulling and pushing the opponent is permitted. The fight continues in the next square. Whoever is pushed out of the second square is relegated to the third square and so on. The winner is whoever is left alone in the first square at the end.

Variant:
Whoever wins a fight (pushes their opponent into another square) can move up one zone again.

x Soft mats (small) ► Indoor version

Two participants stand opposite each other and grab each other by the shoulders. The participants try to step on their opponent's feet. Who collects more kicks?

No material required

In group sumo, everyone fights against everyone else. The participants try to stay on the field of mats as long as possible (the field can also be defined with marking cones/caps without mats). Anyone whose body part protrudes over the edge of the mat/field must leave the fighting area. The participant who is the last to remain on the mat area/(grass) field wins, whereby only pulling and pushing the opponent is permitted.

x soft mats (small) ► indoor version

4 marking cones/caps ► indoor and outdoor versions

Two participants line up in a defined area (e.g. the centre circle of the basketball court or an area marked with cones). Both participants stand on one leg (one-legged stance) and have their arms crossed in front of their chest. The participants try to unbalance their opponent by jostling or dodging. The first person to put down their raised leg, fall over or leave the playing field loses. Change legs after each round.

4 marking cones (optional) ►Playing field marking

Post setup:
Define a square-shaped field using cones.

The participants stand on one leg (one-legged stance) and have their arms crossed in front of their chest (the leg may be changed from time to time; if necessary, this is determined by the sports director). They try to unbalance their opponents by jostling or dodging them. Whoever touches the ground with both legs or falls over is eliminated. Which participant still hops on one leg at the end?

An additional exercise (e.g. wall sits, press-ups, forearm support) can be determined for the fallen "cocks".

4 marking cones (optional) ►Field markings

Two participants stand opposite each other and reach out their left/right hand (wrist grip). The participants try to hit their opponent on the buttocks with their free hand without being hit themselves. Who gets more hits? Switch sides after each or several rounds.

No material required

The participants try to slap another participant on the buttocks. Whoever gets a "hit" is eliminated and performs an additional exercise (e.g. wall sit, push-ups, forearm support). Which participant is never touched?

No material required

Depending on the size of the group, one or more participants are selected to represent the "dogs". Their task is to catch the other participants running around on all fours by bringing them to the ground. If a participant touches the ground with at least one knee, they also become a "dog". The participant who is still standing on their feet at the end wins the game.

Variant:
For safety reasons, touching the participants (e.g. on the legs) can also be sufficient to catch them.

No material required

One participant is in a four-foot stance in the centre of a mat/turf area. His opponent tries to turn him onto his back. Switch roles after each (successful) attempt.

Variant:
Time the participant until the attempt is successful or the opponent has a specific time limit for their attempt.

2-4 soft mats (small) ►Indoor version

2 tent sheets ►Outdoor version

1 stopwatch ►Variation of the exercise

Indoor post set-up:
Using soft mats to form a rectangular field of mats.

Two participants stand opposite each other in a defined area (e.g. the centre circle of the basketball court or a zone marked with cones) and try to touch their opponent's knees with their hands. Who scores more points?

4 marking cones/caps (optional) ►Playing field marking

Post setup:
Define a square-shaped field using cones.

The participants in the "pinch team" face each other in pairs and each pinch a medicine ball between their backs/upper body. One after the other, the participants from the "capture team" try to capture the trapped medicine balls. Which team needs less time to conquer the medicine balls?

x medicine balls
1 stopwatch

Two teams each have a castle (a large mat or simply a defined zone). Each team appoints one of their team-mates as king. The king is not known to the opposing team. Each team tries to identify the king of the opposing team and pull him into their own castle. Of course, the other players are allowed to help the king if he is about to be kidnapped. Only pulling, pushing and carrying the opponent is permitted.

2 soft mats (large) ► indoor version

8 marking cones/caps ► indoor and outdoor versions

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner change).

No material required

Two participants lie face to face on their stomachs and lift their arms and upper body off the floor. Now both try to grab their opponent's hands and push them to the floor. The winner is the one who can keep their opponent's hands on the floor for two seconds.

2 soft mats (small) ►indoor version

2 tent sheets ►outdoor version

Indoor post set-up:
Connect the soft mats to each other on the narrow side using Velcro (exercise can also be carried out without mats)

Two participants assume the push-up position (facing each other). The participants try to unbalance each other by pulling their arms away (or dodging). Whoever leaves the push-up position first (e.g. knees touch the floor) loses.

No material required

The participants assume the push-up position and try to make another participant fall (knees on the floor) (pull hands away, push, dodge, unbalance, etc.). Whoever leaves the push-up position is eliminated and performs an additional exercise (e.g. wall sit, push-ups, forearm support). Which participant remains in the push-up position until the end?

No material required

Two participants stand opposite each other on a line and grab each other by one hand or forearm. The participants try to pull their opponent over the line. Whoever crosses the line first loses.

Variant:
Whoever has to lift one leg off the ground first loses.

2 marking cones/caps (optional) ►Pitch marking

Post setup:
Caps mark the centre line.

The group lines up behind a starting marker. There is a large soft mat in front of the group. On the start command, a binomial (possibly holding hands) or a single participant jumps onto the mat. After the jump, the next pair/participant is handed over, who in turn jumps onto the mat. The aim of mat jumping is to jump onto the soft mat in such a way that the mat is propelled as far forwards as possible. The winner is the group that gets their soft mat over a line or against a wall first. To ensure that the mat is not pushed further forwards when climbing down, the mat must always be left in the direction of the goal.

Per group:
1 soft mat (large)
1 marking cone/cap/painting stick