In a prone position approx. 1 metre in front of a wall, hold a ball in front of your head with your arms bent. Raise your upper body slightly and throw the ball against the wall with both arms (movement from the elbows, stretching the arms) and catch it again. The ball never touches the floor.

Attention:
Keep your upper body (incl. arms/elbows) raised at all times.

Lighten:
Choose a lighter ball; just hold the position with your upper body slightly raised (without throwing the ball); hold your arms without the ball in front of you and bring them back sideways next to your body and back to the starting position.

Harden:
Choose a heavier ball.

Variant:
Hold a gymnastic stick in your hands with your upper body slightly raised (arms stretched), bring it to your chest (arms bent) and return to the starting position.

1 wall
1 soft mat (small)
1 ball (e.g. football, volleyball, basketball)

1 medicine ball ► Make the exercise more difficult (additional weight)

1 gymnastics stick/wooden stick ► Variation of the exercise

The foot loop of the cable pulley is placed around the training leg (left). In a standing position, facing the cable pulley, the leg is slowly pulled backwards against the weight and returned to the starting position in a controlled manner.

Starting position:
- Stand upright in front of the machine
- Hands on the machine to maintain balance
- Foot loop fixed to the ankle

Finishing position:
- Leg pushed backwards
- Movement from the hip, angle in the knee remains the same

Attention:
Training leg not fully extended.

1 weight tower/machine ► cable pulley (deep)

The foot loop of the cable pulley is placed around the training leg (right). In a standing position, facing the cable pulley, the leg is slowly pulled backwards against the weight and returned to the starting position in a controlled manner.

Starting position:
- Stand upright in front of the machine
- Hands on the machine to maintain balance
- Foot loop fixed to the ankle

Finishing position:
- Leg pushed backwards
- Movement from the hips, angle in the knee remains the same

Attention:
Training leg not fully extended.

1 weight tower/machine ► cable pulley (deep)

Stand shoulder-width apart, one leg slightly backwards (weaker hand/weaker leg in front), gaze/face forward, upper body slightly rotated (to the side of the stronger leg), arms bent in front of the body, lift one leg alternately or in free rhythm and push off in the direction of gaze (push off/kick movement forwards).

Attention:
Do not fall backwards with your upper body when kicking your leg out.

Lighten:
Kick your leg out less high.

Harden:
Push your leg out higher; add weight to your leg.

Variant:
Load one leg for longer by not putting it down completely (or only supporting it slightly on your toes).

2 weight cuffs ► make the exercise more difficult (additional weight)

Stand shoulder-width apart, one leg (left) slightly backwards, gaze/face and upper body facing forwards, arms hanging beside the body. Raise one leg (left) and kick it out in the direction of your gaze (kick movement forwards), bend your arms at the same time and move your hands to head height. Lower your upper body as you bring your free leg back, bend your supporting leg and bring your free leg backwards, both hands touching the floor (lunge position - similar to starting a sprint). Alternate between the two positions (kick forwards and lunge backwards) with a high cadence.

Attention:
Do not fall backwards with your upper body when kicking your leg away. Keep your posture upright when lunging.

Lighten:
Push your leg out less high or far back.

Harden:
Push your leg out higher; add weight to your leg.

1 weight cuff ► make the exercise more difficult (additional weight)

Stand shoulder-width apart, one leg (right) slightly backwards, gaze/face and upper body facing forwards, arms hanging beside the body. Raise one leg (right) and kick it out in the direction of your gaze (kick movement forwards), bend your arms at the same time and move your hands to head height. Lower your upper body as you bring your free leg back, bend your supporting leg and bring your free leg backwards, both hands touching the floor (lunge position - similar to starting a sprint). Alternate between the two positions (kick forwards and lunge backwards) with a high cadence.

Attention:
Do not fall backwards with your upper body when kicking your leg away. Keep your posture upright when lunging.

Lighten:
Push your leg out less high or far back.

Harden:
Push your leg out higher; add weight to your leg.

1 weight cuff ► make the exercise more difficult (additional weight)

Shoulder position, one leg (left) bent, the other stretched out or also bent but held high, arms flat on the floor at the side of the body, pelvis raised, bounce forwards and back to the starting position with the supporting leg (left) (touch down with the heel).

Attention:
Pelvis always remains raised, upper body only rests on the shoulders.

Lighten:
Just hold the position with your pelvis raised; move your standing leg less.

Harden:
Additional weight (on the hips).

Variation:
Remnant carpet/felt slipper/glider under the standing leg to glide forwards and backwards.

1 weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)

1 carpet remnant/felt slipper/glider ► variation of the exercise

Shoulder position, one leg (right) bent, the other stretched out or also bent but held high, arms flat on the floor at the side of the body, pelvis raised, bounce forwards and back to the starting position with the supporting leg (right) (touch down with the heel).

Attention:
Pelvis always remains raised, upper body only rests on the shoulders.

Lighten:
Just hold the position with your pelvis raised; move your standing leg less.

Harden:
Additional weight (on the hips).

Variation:
Remnant carpet/felt slipper/glider under the standing leg to glide forwards and backwards.

Sit on the floor, upper body slightly tilted backwards and supported by the hands, legs slightly raised from the floor in front of you and almost stretched out, alternately move the legs sideways over an object placed at foot level (e.g. helmet or rucksack), briefly tapping the floor with the heels on each side. Alternate legs sideways over an object (e.g. helmet or rucksack) placed at foot level, briefly touch the ground with your heels on each side.

Attention:
Do not put your feet down.

Lighten:
Legs bent more strongly.

Harden:
Legs extended; additional weight on/between the legs.

1 helmet/fighting rucksack

2 weight cuffs/1 PET bottle (1.5 litres)/ball/(additional) helmet/fighting rucksack ► make the exercise more difficult (additional weight)

Sit on the floor, upper body tilted slightly backwards and supported by the hands, legs slightly raised from the floor in front of you and almost stretched out, alternate legs from one side to the other (optionally tap the floor briefly with your heels on each side).

Caution:
Do not put your feet down.

Lighten:
Bend your legs more.

Harden:
Legs stretched out; additional weight on/between the legs.

2 weight cuffs/1 (medicine) ball/weight disc/dumbbell ► make the exercise more difficult (additional weight)

Get into a squat position (deep squat), alternating between moving one leg backwards (toes touching the floor behind the body) and back to the starting position.

Attention:
The starting position in the squat position always remains stable/unchanged.

Lighten:
Move your leg less far back.

Harden:
Tighten an elasticated band between your legs (mid-thigh height).

No material required

1 elasticated rubber band ► to make the exercise more difficult

Knee bend position (deep squat) with an elasticated band stretched between the legs (mid-thigh height), alternate between moving one leg backwards (toes touching the floor behind the body) and back to the starting position.

Attention:
The starting position in the squat position always remains stable/unchanged.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Get into a squat position (deep squat) with an elasticated band stretched between the legs (slightly above the knees), alternate between positioning one leg backwards (foot completely off the ground) and returning to the starting position.

Attention:
The starting position in the squat position always remains stable/unchanged.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Squat position (deep squat) with arms bent in front of you (palms pressed against each other), alternately move one leg backwards (toes touching the floor behind the body) and back to the starting position, then perform a stretch jump (simultaneously stretch the arms and move them behind the body, palms facing backwards) and return to the starting position (squat position) to start the exercise from the beginning.

Attention:
Starting position in the squat position remains stable/unchanged when moving the leg backwards.

Lighten:
Move the leg less far backwards; stretch jump less high.

Harden:
Tighten an elastic band between the legs.

No material required

1 elasticated rubber band ► to make the exercise more difficult

Squat position (deep squat) with arms bent in front of you (palms pressed against each other), with an elasticated rubber band stretched between your legs (mid-thigh height), alternately move one leg backwards (toes touching the floor behind the body) and back to the starting position, then perform a stretch jump (simultaneously stretch your arms and bring them behind your body, palms facing backwards) and return to the starting position (squat position) to start the exercise again.

Attention:
The starting position in the squat position remains stable/unchanged when moving the leg backwards.

Lighten:
Move the leg less far backwards; stretch jump less high; choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

One-legged stand (right), upright position facing the wall bars (or e.g. a tree), tie the elastic band into a loop at ankle height on the wall bars (on the tree), step into the loop with the training leg (left), bend the leg slightly (lifted off the floor) backwards and return to the starting position.

Attention:
The upper body remains stable (arms can support themselves on the wall bars/tree).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand on one leg (right), with the free leg (left) only slightly raised off the floor, the body position is upright, stretch an elasticated band between the legs (place the band around the ankles). From this position, move the training leg (left) backwards (one-sided hip flexion), leaning the upper body slightly forwards. Then bring the leg and upper body back to the starting position.

Faciliter:
Choose an elastic band with less resistance.

Compliquer:
Choose an elastic band with greater resistance.

1 mini-band

One-legged stand (left), upright position facing the wall bars (or e.g. a tree), tie the elastic band into a loop at ankle height on the wall bars (on the tree), step into the loop with the training leg (right), bend the leg slightly (lifted off the floor) backwards and return to the starting position.

Attention:
The upper body remains stable (arms can support themselves on the wall bars/tree).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand on one leg (left), with the free leg (right) only slightly raised off the floor, the body position is upright, stretch an elasticated band between the legs (place the band around the ankles). From this position, move the training leg (right) backwards (one-sided hip flexion), leaning the upper body slightly forwards. Then return the leg and upper body to the starting position.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Get into a squat position (deep squat) with an elasticated band stretched between the legs (slightly above the knees), alternate between positioning one leg forwards (foot completely off the ground) and returning to the starting position.

Attention:
The starting position in the squat position always remains stable/unchanged.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stand upright shoulder-width apart, with an elasticated rubber band stretched between the legs (place the band around the ankles), alternately move one leg to the corresponding side (place the foot completely down) and return to the starting position.

Lighten:
choose a rubber band with less resistance.

Harden:
choose a rubber band with greater resistance.

1 mini-band

Squat position (deep squat), with an elasticated band stretched between the legs (slightly above the knees), alternately move one leg to the corresponding side (put the foot down completely) and return to the starting position.

Attention:
The starting position in the squat position always remains stable/unchanged.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Trainee: Left standing leg bent, right leg also bent but held high, arms supported on the hips, upper body upright, perform single-leg jumps into the air.
Partner: Holds the right foot (the leg held high) of the active participant and accompanies the movement.

Attention:
Knee of the supporting leg always remains behind the tip of the foot and centred over the foot (no tipping inwards), cushion the landing over the entire foot, concentrated work (prevent injuries).

Lighten:
Larger angle in the knee (more upright position) before the jump.

Harden:
Smaller angle in the knee (lower position) before the jump; additional weight (on the shoulders).

1 weight vest/sandbag ► make the exercise more difficult (additional weight)

Trainee: Right standing leg bent, left leg also bent but held high, arms supported on the hips, upper body upright, perform single-leg jumps into the air.
Partner: Holds the left foot (the leg held high) of the active participant and accompanies the movement.

Attention:
Knee of the supporting leg always remains behind the tip of the foot and centred over the foot (no tipping inwards), cushion the landing over the entire foot, concentrated work (prevent injuries).

Lighten:
Larger angle in the knee (more upright position) before the jump.

Harden:
Smaller angle in the knee (lower position) before the jump; additional weight (on the shoulders).

1 weight vest/sandbag ► make the exercise more difficult (additional weight)

One-legged stand, standing leg (left) slightly bent, bring the other leg around the body in the shape of a pentagonal star (alternatively, only tap the corners of the star with the foot or always bring the foot to the centre in between).

Attention:
Keep the upper body upright (maintain balance).

Lighten:
Bend the supporting leg less (greater angle in the knee).

Harden:
Bend the supporting leg more (smaller angle in the knee); hold additional weight (on the leg or on the chest/shoulders, in the hands).

Variant:
Complete the exercise while jumping.

1 weight cuff/weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)