The participants practise adopting the basic stance:
The boxing stance is the starting and finishing position for all attack and defence techniques. From a shoulder-width stance, one foot is moved slightly forwards and the knees are bent slightly. The foot that is on the opposite side to the stronger hand is moved forwards (e.g. right-handers have the left leg in front). As an exercise, the participants can stand on a line to place one foot forwards from there. The correct distance between the feet is achieved when the heel of the front foot is just in front of the line (the back foot remains in place - toe on the line). At the same time as stepping forwards, the hanging arms are bent, the hands are clenched into fists and raised to head height. The strong hand (on the side of the back leg) is practically on the cheek, the weaker hand (on the side of the front leg) is held slightly in front of the head at approximately eye level. The weaker side corresponds to the lead hand (jab) and the stronger to the punching hand (straight).

Variant:
To assume the basic stance, you can also simply take two steps forwards from a shoulder-width stance and then stop and assume the basic stance. It is only important that the first step is taken on the side where the stronger hand is located.

Exercise:
From the shoulder-width stance with hanging arms, assume the basic position several times. Small shifts are incorporated in between.

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

Bend your legs in a standing position, upper body tilted forwards, bend one leg alternately and touch the tip of each foot with your hand crosswise.

Attention:
Knees always remain behind the tips of the feet and point forwards.

Lighten:
Lower your upper body less (touch your knees instead of the top of your feet).

Harden:
Add weight to your arms and/or legs.

2-4 weight cuffs/2 weight balls to make the exercise more difficult (additional weight)

Push-up position (high support, face/gaze downwards), buttocks slightly raised, touch the opposite foot or knee with one hand, without lifting the legs. Switch sides after each exercise.

Attention:
Keep your upper body stable (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on the arms; unstable support.

2 weight cuffs ► making the exercise more difficult (additional weight)
2 balance cushions/1 balance board ► making the exercise more difficult (unstable base)

Push-up position (high support, face/look down), bring one hand crosswise to the shoulder. Switch sides after each exercise.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the basic position (push-up position); place your knees on the floor.

Harden:
Additional weight (on your back or arms); unstable base.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Stand upright on the balls of your feet, shoulder-width apart, alternately lift one foot while hopping and touch it with your hand crosswise in front of your body at hip level.

Attention:
Do not put your heels down completely (keep jumping on your toes).

Lighten:
Lift your foot less (possibly without touching it with your hand).

Harden:
Lift your foot higher; additional weight (on your legs).

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

Inverted four-foot stance (chest pointing upwards, body supported on hands and feet, fingertips pointing forwards). Raise one arm and one leg crosswise and bring the hand and foot together. Switch sides after each exercise.

Lighten:
Just hold the position or raise your arm and leg only slightly (without bringing your hand and foot together).

Harden:
Additional weight.

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

Push-up position (high support, face/gaze downwards), bring one hand and one foot together crosswise, keeping the arm stretched and the leg bent (knee approximately at chest height). Switch sides after each exercise.

Attention:
Keep your upper body as stable as possible (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on arms and legs; unstable base.

Variant:
Cross your elbows to your knees.

2-4 weight cuffs ► Make the exercise more difficult (additional weight)
1-2 balance cushions ► Make the exercise more difficult (unstable base)

Side support on the (right) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Lie on your back with your legs bent (feet also bent or flat on the floor), arms outstretched and slightly raised next to your body, hands alternately on your left and right heels (tilt your upper body sideways).

Attention:
Do not lower your shoulders completely (constant tension).

Lighten:
Lower your hands forward; only hold the centre position with your upper body raised.

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

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

In the push-up position, hold a dumbbell in each hand and alternately move one dumbbell to the opposite shoulder by bending one arm (return to the push-up position in between).

Caution:
Keep the torso stable and don't let it sag (actively tense the torso muscles).

Lighten:
Less weight.

Harden:
More weight; additional weight (on the back).

Variant:
Combine exercise with push-ups (i.e. bend and stretch left arm, push-up, bend and stretch right arm, push-up, etc.).

2 dumbbells

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

Push-up position, but with hands placed well in front of the shoulders (10–30 cm or more, depending on your level). Arms are straight, elbows ‘soft’, legs also straight, feet hip-width apart or closer together. Abdomen, buttocks and legs actively tensed. Push actively from the shoulders (protraction), maintain a straight body line as far as possible (head in a neutral position – gaze towards the floor) and continue to breathe calmly.

Attention:
Avoid arching your back too much, do not let your shoulders slump or sag, do not raise your hips too high (compensatory movement), do not lean forward too far without control, do not overextend your elbows, and do not lift your head or look straight ahead.

Lighten:
Place your hands further back or simply hold a push-up position (high plank); keep your knees on the floor (knee plank); place your hands on a raised surface (e.g. a bench or box); widen your stance.

Harden:
Move your hands further forward; bring your feet closer together; shift your weight onto your back: hold the position on one leg, one arm, or with an arm and leg crossed; move dynamically forwards and backwards; transition into a proper planche lean (hands remain under the shoulders, but actively lean your body forwards).

1 Weight vest/weight plate ► To make the exercise more challenging (additional weight)

Push-up position (high support, face/look down), walk backwards with your hands and slowly straighten up until you can touch your feet, bring your hands forwards back to the starting position (possibly even further than head height).

Attention:
Do not let your upper body sag (actively tense your core), do not wiggle your hips back and forth.

Lighten:
Do not move your hands so far backwards/forwards.

Harden:
Stable surface (for your feet).

1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms stretched out to the side (shoulder height - palms facing the floor), bend your arms and touch your shoulders with your hands, stretch your arms back to the starting position.

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

Variant:
Arms held out in front instead of stretched out to the side. A combination of arm positions is also possible: after touching the shoulders, extend the arms alternately frontally or laterally.

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

Stand upright with your feet shoulder-width apart, arms stretched out overhead (palms facing inwards), bend your arms and touch your shoulders with your hands, stretch your arms back to the starting position.

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

Variant:
Arms held out in front or to the side. A combination of arm positions is also possible: after touching the shoulders, extend the arms alternately frontally, laterally or upwards.

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

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

While kneeling, hold a ball with your arms stretched out in front of you (chest height), upper body upright, toes pointing towards the floor, raise one leg at a time from the starting position to get into a deep squat (place foot flat on the floor, maintain an angle of approximately 90 degrees in the knee joint - end position of a squat), then return to the kneeling position.

Attention:
The medicine ball practically does not move and is always held at the same height. Accordingly, you really need to make sure that you adopt a low squatting position.

Lighten:
Arms in front without additional weight; more upright squatting position (greater angle in the knee joint).

1 (medicine) ball

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

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead), with the rope making two complete rotations during one jump (double jump).

Attention:
Do not put your heels down (jump on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core). The rope is accelerated from the wrists (very fast circling) so that two rope rotations are possible during a jump.

Lighten:
Simple jumps (slower swinging - one rope rotation per jump).

Harden:
Additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees (bend your feet) with each jump.

Note:
Two single jumps replace one double jump (1 double under = 2 x single rope jumps) in training. Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

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

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead), with the rope making two complete rotations during one jump (double jump).

Attention:
Do not put your heels down (jump on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core). The rope is accelerated from the wrists (very fast circling) so that two rope rotations are possible during a jump.

Lighten:
Simple jumps (slower swinging - one rope rotation per jump).

Harden:
Additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees (bend your feet) with each jump.

Note:
Two single jumps replace one double jump (1 double under = 2 x single rope jumps) in training. Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

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

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead).

Attention:
Without putting your heels down (jumping on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swinging).

Harden:
Higher intensity (very fast jumping); additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees with each jump (bend your feet).
Variant II:
Integrate jump shapes: Double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.

Note:
Two single jumps replace one double jump in training (1 double under = 2 x single rope jumps). Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

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