An endurance run in (small) groups (based on running speed) on a flat course. The running speed is increased from time to time (choose the appropriate pace depending on the strength class), but the specified intensity levels are maintained.

Course: loop; from A to B; from A to B and back again

Intensity level: 1-3 (very easy-loose-medium)

Hmax: 60-90%

Speaking rule: sing-chatter-speak in full sentences

Caution:
The course must be known or clearly signalled to all participants.

Variant:
Change the course (e.g. integrate inclines).

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

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

From the shoulder-width boxing position, a tennis ball is bounced with one hand while the other hand is always held at the temple. The participant moves freely on their feet as if on a track (forwards, backwards, sideways - also in a circle, bouncing the tennis ball at the same point).

Variant:
A fight between everyone (or duel): the participant whose tennis ball touches the floor or is held twice in succession completes an additional task (press-ups, stretch jumps, squats). The opponent's tennis ball may be touched, but there is no physical contact.

1 Tennisball

Exercise 1:
Static form: From the shoulder-width boxing position, bounce a tennis ball (in a hoop) with one hand, keeping the other hand on your temple at all times. Change which hand is bouncing the tennis ball from time to time.

Exercise 2:
Dynamic form: Move the tennis ball between the rings (bouncing on the feet) without touching them.

Exercise 3:
On a command from the instructor ("top"), swap the tennis ball with a partner.

Exercise 4:
At the instructor's command ("top"), try to steal another participant's tennis ball without losing your own ball.

Exercise 5:
All against all (elimination match): whoever loses their ball is eliminated (possibly perform additional tasks).

Per participant:
1 tennis ball
1 tyre

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

Stand upright, shift your weight onto your supporting leg and hold a dumbbell in the hand on the opposite side. Keep the knee of your supporting leg slightly bent, your upper body upright, your core firmly engaged and your pelvis aligned exactly parallel to the floor. Initiate the movement by pushing your hips back (hip hinge) and leaning your upright upper body forwards in a controlled manner, whilst the free leg moves backwards and upwards in a straight line, like a pendulum. Lower the dumbbell vertically. Only bend forwards as far as your back remains straight and your pelvis does not rotate to the side. The toes of the rear leg should point towards the floor. Using pressure from the heel, as well as the back of the thigh and the buttocks of the supporting leg, powerfully extend the hips forwards and return to an upright position in a controlled manner. Ideally, move the free leg directly into the next repetition without touching the floor, and switch sides once the specified time or number of repetitions has elapsed.

Attention:
The back rounds, particularly in the lumbar and thoracic spine; the pelvis tilts upwards or downwards on the side of the raised leg, instead of remaining parallel to the floor; the supporting leg is either fully extended or bends far too deeply, as in a squat; the barbell moves far away from the body towards the front; the knee of the supporting leg buckles inwards; the movement is performed hastily or with momentum from the upper body; the head is hyperextended towards the nape of the neck.

Lighten:
Keep the toes of the rear foot set back by about half a step, lightly touching the floor like a "training wheel"; Perform the exercise without additional weight, extending your arms out to the sides for balance; use your free hand to support yourself lightly against a wall or pole; reduce the angle of forward lean.

Harden:
Increase the dumbbell weight or hold a dumbbell in each hand; place your supporting leg on a balance pad (Airex) to maximise the challenge to your ankle and foot stability; slow the downward movement to 3–4 seconds; hold the position horizontally for 2 seconds before returning to the starting position.

1 dumbbell

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

1 unstable surface ► makes the exercise more difficult (balance component)

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)

One-legged stand (left) on the balance board (board on the semicircular wedges, wide side of the board in front of the body), tilt forwards/backwards without the balance board touching the floor.

Attention:
Exercise is relatively difficult, at the beginning possibly against a wall for support or with the support of a partner.

Lighten:
Stand on the half-round wedges (without balance board); stand on the balance board with both legs.

Harden:
Balance board on the roller (instead of on the wedges).

Variant:
Tilt the narrow side of the board in front of your body, sideways, without the balance board touching the floor.

1 balance board
2 wedges (semicircular)

1 roller ► to make the exercise more difficult

One-legged stand, standing leg (right) 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)

One-legged stand (right) on the balance board (board on the semicircular wedges, wide side of the board in front of the body), tilt forwards/backwards without the balance board touching the floor.

Attention:
Exercise is relatively difficult, at the beginning possibly against a wall for support or with the support of a partner.

Lighten:
Stand on the half-round wedges (without balance board); stand on the balance board with both legs.

Harden:
Balance board on the roller (instead of on the wedges).

Variant:
Tilt the narrow side of the board in front of your body, sideways, without the balance board touching the floor.

1 balance board
2 wedges (semicircular)

1 roller ► to make the exercise more difficult

Kneeling position, buttocks raised (do not sit on your heels) and upper body leaning slightly forwards. Hold a dumbbell in each hand and alternately stretch one arm straight forwards (parallel to the floor) and one arm backwards. Change arm position directly (arms straight forwards or backwards).

Starting position:
- Kneeling, buttocks slightly raised, upper body tilted forwards
- One arm extended forwards and one backwards
- Straight back, tension in the torso (no hollow back)

Finishing position:
- Other arm extended forwards or backwards than in the starting position. back than in the starting position
- Body position remains stable (straight back)

Variant:
Exercise performed in a standing position with the upper body leaning slightly forwards.

2 dumbbells

Two participants stand on two lines about 5 metres apart. One participant calls out an addition with two-digit numbers (e.g. "34 plus 23") and then runs to their opponent to score a hit. If he scores before the attacked player can complete the task, he receives one point. The defender receives a point if he states the result before he is hit. In the next round, the roles are swapped. Who has scored a certain number of points first or has scored more points after a certain time?

Variant:
Only shoulder and torso hits are counted.

Participant:
1 pair of boxing gloves