From a kneeling position, jump into a deep squat. From the squat, lean the upper body slightly forward, extend the arms diagonally backward along the body (like a ski jumper on the ramp), then push powerfully off the ground to perform a jump onto an elevated surface (plyo box or Swedish box element including the top), using the swing of the arms. Straighten the upper body while standing on the surface, then jump back to the starting position (possibly to the other side of the equipment) and return to the kneeling position.

Attention:
Land as softly as possible (cushion the jump with your knees).

Lighten:
Lower intensity between each execution; lower the height of the object.

Harden:
Additional weight; higher object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

In a kneeling position, the head and bent arms are supported on the floor; a triangle is formed on the floor with the head and both hands. The larger the area of the triangle (i.e. the further apart the corners are), the greater the stability. This basic position is also the starting position for getting into the headstand. Now lift your knees off the floor and stretch your legs so that they are only resting on the tips of your toes (the position roughly corresponds to the letter "V"). Then lift one leg at a time off the floor and bend it (lower legs/soles of the feet pointing upwards, thighs pointing diagonally downwards); now the body is supported only by the head and hands (maintain balance). From this position, the legs are pushed out together at an angle backwards and upwards, while at the same time the arms are stretched, finally landing in the push-up position (high support, face/gaze downwards).

Attention:
When landing in the high support position (push-up position), consciously tense your torso so that you assume the position immediately (without sagging beforehand).

Lighten:
Lift and bend only one leg off the floor, the other leg remains stretched out on the floor (tiptoe position), making it easier to keep your balance. From this position, push yourself into a high support position.

Harden:
Additional weight (on the feet if necessary)

1 soft mat (small)

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

Starting position:
Stand upright with feet shoulder-width apart. Hold the ball with both hands in front of the chest, elbows slightly bent.

Movement execution:
Press the ball overhead in a controlled manner until the arms are almost extended. Hold briefly, then bring the ball back to the chest. Perform the movement smoothly and evenly.

Attention:
Keep the back stable and upright; avoid arching the lower back; Head in a neutral position; gaze forward.

Lighten:
Perform seated; use a lighter weight.

Harden:
Use a heavier weight.

1 medicine ball

1 long bench ► to simplify the exercise

When standing upright, hold a weighted disc in front of your head with your arms bent and move the disc around your head with your arms bent, keeping the rest of your body stable except for your arms. The weight must be kept at head height throughout the exercise. Change the direction of rotation after one or more rounds.

Attention:
Upright posture.

Lighten:
Less weight.

Harden:
More weight.

1 weight disc

Push-up position (high support, face/gaze downwards) with legs slightly straddling and arms supported on two small weight discs. Slide one arm including the disc forwards along the floor as an extension of the body, then move the outstretched arm to the side (90 degree angle to the body) and return to the starting position (the movement corresponds to drawing a quarter circle, so to speak). Back in the push-up position, perform the same exercise with the other arm/disc.

Attention:
Head, torso, hips and knees form a line (do not let your buttocks sag, tighten your stomach).

Lighten:
Just hold the basic position (push-up position); reduce the range of motion of the playing arm or only move it forwards and back to the starting position.

Harden:
Additional weight (on the back and/or arms).

2 weight discs (small)

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
2 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks and your outstretched legs slightly off the floor. Perform circular movements with your legs closed (vary the range of movement and direction).

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Just hold the position (legs stretched out slightly off the floor).

Harden:
Clamp additional weight for the legs/between the legs.

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

Stand upright with your feet shoulder-width apart, arms extended forwards (frontally) at shoulder height, perform small circles with your arms in both directions (shoulder height).

Attention:
Always keep your arms almost fully extended.

Lighten:
Stretch your arms less/bend them slightly.

Harden:
Hold additional weight on your arms or in your hands.

Variant:
Increase the range of motion (crown and navel height) and increase speed if necessary.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, arms outstretched to the side at shoulder height, make small circles with your arms in both directions (shoulder height).

Attention:
Always keep your arms almost fully extended.

Lighten:
Stretch your arms less/bend them slightly.

Harden:
Hold additional weight on your arms or in your hands.

Variant:
Increase the range of motion (crown and navel height) and increase speed if necessary.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Exerciser: Lie on your back and hold the gymnastics pole above your head with your arms stretched out horizontally (arms parallel to the floor), legs slightly bent and heels up, pull the gymnastics pole into your neck against the resistance of the elasticated straps, raising your head slightly (looking towards the ceiling).
Partner: Hold the loops above the gymnastics pole on the floor.

Attention:
The lower part of the back (lumbar spine) remains on the floor throughout the exercise.

Lighten:
Select less strong elastic bands; roll up the elastic bands less or reduce the distance to your partner.

Harden:
Select stronger elastic bands, roll up the elastic bands more or increase the distance to your partner.

1 gymnastic stick with elasticated strap

Cover a given distance (1000 m/1 km) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predetermined route with markings

Cover a given distance (100 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

2 marking cones/caps/colouring sticks

Cover a given distance (1600 m/1.6 km/1 mile) running/racing.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (200 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

2 marking cones/caps/colouring sticks

Cover a given distance (between 25-100 metres) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

Variation:
Change gait (e.g. backwards, on all fours, crawling, etc.).

2 marking cones/caps/colouring sticks

Cover a given distance (300 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (400 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (600 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (800 m) walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (800 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a distance by walking (longer distance) or running (shorter distance).

Lighten:
Lower speed.

Harden:
Higher speed.

No material required

One participant is in the forearm support position, the other participant is in the push-up position to the side of their partner at torso height (body view of the participants corresponds to the letter "T"). The trainee in the push-up position places their feet on their partner's back and lowers their upper body by bending and stretching their arms (push-up), while the trainee in the forearm support maintains a stable position.

Attention:
Tense your core, do not let your pelvis sag (applies to both participants); during the push-ups, bend your elbows approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Lower the knees (feet vertically in the air); barely bend the arms (lower the upper body less); support the arms on a raised surface.

Harden:
Additional weight (on the back).

1 Raised base (e.g. 1-2 vaulting box elements incl. top section) ► Make the exercise easier (position)

1 Weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Exercise description:
One participant is in the forearm support position, the other participant is in the push-up position to the side of their partner at torso height (body view of the participants corresponds to the letter "T"). The trainee in the push-up position places their hands on their partner's back and lowers their upper body by bending and stretching their arms (push-up), while the trainee in the forearm support maintains a stable position.

Attention: Tense the torso, do not let the pelvis sag (applies to both participants); elbows bent at an angle of approx. 45° from the upper body during the push-ups ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten: Lower the knees (feet vertically in the air); barely bend the arms (lower the upper body less).

Harden: Additional weight (on your back); support your feet on a raised surface.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 raised base (e.g. 1-2 vaulting box elements incl. top section) ► Make the exercise more difficult (position)

Push-up position with your feet on the seat of the chair, bend and stretch your arms (lower and raise your upper body).

Caution:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips.

1 (office) chair

Push-up position, legs (shins) placed on the exercise ball, arms bent and stretched (upper body lowered and raised).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less; bring the exercise ball closer to your hips.

Harden:
Additional weight (on the shoulders); unstable support for the arms.

Variation:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Push-up position with your feet on a raised surface, bend and stretch your arms (lower and raise your upper body).

Attention:
No hollow back, elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less; place a lower support or legs on the floor.

Harden:
Additional weight (on the shoulders); unstable support for the arms.

Variation:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 raised surface (e.g. indoor: long bench, vaulting box element; outdoor: tyre, wall)

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)