Stair running is a gentle, effective and therefore ideal strength and endurance workout for runners, which also improves coordination, concentration and running technique. Above all, training on the stairs can improve the short forefoot strike, which is particularly beneficial for so-called heel runners. Training on the stairs can be very varied and playful, but can also be used for interval training with short and intensive sessions. Stairs that are as long (and wide) as possible simplify the type of exercise.

Exercise duration: 45-60 seconds running up a flight of stairs

Break: 1-3 minutes

Repeats: 4-8 times

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges of words

For the workload, the participants/groups run up the stairs (possibly staggered start from place level). staggered start for reasons of space), during the break they have time to return to the starting position (agree on running directions so that the participants do not get in each other's way). After the first interval, the participants/groups memorise how far they have climbed the stairs in the specified time, as they will try to cover the same distance in each subsequent session (it is always important to cover the same distance per running session during interval training). For this type of exercise, however, the length of the staircase is usually not sufficient to fully utilise the time, so you can turn around at the end of the staircase and return to the start to tackle the staircase again. This means that you memorise the number of runs plus the distance covered until the end of the interval. Depending on the training goal, the sports instructor adjusts the intensity of the exercise and the recovery phase.

There are the following options for climbing the stairs:

• in a sprint - free technique (any number of steps per stride); Climb the stairs as quickly as possible while still concentrating on the steps (short ground contact time, not touching down with the entire foot)
• two-step run
• put one leg alternately on each step
• step on each step with both legs
• one-leg jumps (determine/vary the number of steps)
• double jumps (determine/vary number of steps)
• squat jumps
• side jumps

To stop the time, you have the following options:

• each participant receives a stopwatch/pulse clock and completes their training sessions independently;
• the sports director starts and stops the time for the participants/groups (staggering makes sense, keep an overview with the break times);
• it is started in strength groups, with the pace maker checking the time using the stopwatch/pulse clock.

1 signalling instrument (e.g. whistle)

Evaluation FTA (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

The participant tries to keep 3 juggling scarves in the air for as long as possible. The participant is in double cover and pulls the scarves upwards by crossing their arms over the scarves.

6 juggling cloths (3 per participant)

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.

Push-up position (high support, face/look down), bend your legs during the jump (bring your knees between your arms) and stretch back out to the starting position for the next jump.

Attention:
Keep your upper body stable in the starting position (tense your stomach).

Lighten:
Just hold the basic position (push-up position); smaller jumps (bring your knees less forwards).

Harden:
Additional weight (on the legs); unstable base (for the arms).

2 weight cuffs ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable surface)

The rope is climbed up to the mark, with the S-wrap and J-hook techniques being the most common climbing methods. In the S-wrap technique, you grab the rope with your hands (close together) as high up as possible, keeping the rope between your thighs. The rope is then wrapped around the weak leg. The rope practically runs once around the calf and finally over the foot further down (S-shape). With the other (strong) foot, step on the rope that has been placed on the weak foot and lock it. Support yourself with the tips of your toes to grab the rope again with your hands (one after the other), preferably at the highest point. Now let go of the rope with the foot clamp grip and pull your legs upwards so that your knees and elbows are almost at the same height. The rope can then be locked again with the feet as described above. With the J-hook technique, you stand next to the rope at the start. Here too, you then grab the rope as high as possible. The hands are close together, which stabilises the entire body. Now pull your leg up to your chest, with the rope running to the left of your body. With the right
foot, grab the rope under the left foot and place it on the left foot to secure it. This creates an angle of over 90 degrees in the rope (J-shape). Once the rope is fixed to the foot, reach up again with your hands one at a time and the process starts all over again (you can switch sides).

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

1 climbing rope

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

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.

Stand with your feet shoulder-width apart, bend your knees to approximately a right angle at the knee joints (buttocks approximately at knee height), arms supported on your hips or in front of you at chest height, hold the position (deep squat).

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times; a support for your heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle at the knees).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands); unstable support.

1 soft mat (small)/raised surface ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable surface)

From an upright, shoulder-width stance with the barbell on your back, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Barbell placed on the upper back
- Abdominal and gluteal muscles tensed
- Gaze (always) straight ahead in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back straight

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A support for the heels makes the exercise easier

1 Langhantel

Stand shoulder-width apart, grasp weights (dumbbells/kettlebells) with one hand each, arms bent so that the elbows are practically at shoulder height and pointing forwards (hold dumbbells/kettlebells next to the respective ear). Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower the buttocks too low (greater angle in the knees); lighter or no weight.

Harden:
Stable support.

2 dumbbells

1 soft mat (small)/raised base ► make the exercise easier (position)
1 balance cushion/balance board ► make the exercise more difficult (unstable base)

Stand upright with closed legs (feet together), arms pointing diagonally backwards and downwards. Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and at the same time move your arms forwards (pointing diagonally downwards at the front). Then straighten your legs back to the starting position and move your arms behind your body again.

Attention:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot, keep your knees together during the exercise.

Lighten:
Do not lower your buttocks too low (greater angle in the knees); more support from the arms (momentum).

Harden:
Arms supported on the hips or crossed behind the head; hold additional weight (on the shoulders or with hanging arms in the hands).

1 weight vest/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

From an upright shoulder-width stance with the barbell placed on your shoulders in the front position, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Barbell rests on the shoulders
- Abdominal and gluteal muscles are tensed
- Look (always) straight ahead in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back straight

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A support for the heels makes the exercise easier

1 Langhantel

From an upright, shoulder-width stance with the weight (dumbbell or kettlebell) in your hands in the front position, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Hold the weight in front of your chest with both hands
- Tense your abdominal and gluteal muscles
- Look straight ahead (always) in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back stretched

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A pad for the heels makes the exercise easier

1 dumbbell/kettlebell

Stand upright (slightly wider than shoulder width) with the barbell overhead (arms almost straight in a V-position and held high), bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up in a controlled manner to the starting position in the standing position (straighten your legs).

Starting position:
- Stand upright, legs slightly wider than shoulder-width apart, feet pointing slightly outwards
- Barbell overhead, arms almost straight and held high (V-position)
- Abdominal and gluteal muscles are tensed
- Look straight ahead (always) in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees forward (sitting backwards)
- Back remains straight

Attention:
This exercise requires extremely high levels of mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot, push the knee outwards (do not tilt inwards).

1 Langhantel

Exerciser: Holds their partner on their shoulders with their feet hip-width apart (e.g. Gamstrage grip), bend their knees to approximately a right angle in the knee joints, return to standing position.
Partner: Forms the weight/balance for the active participant (form binomials with approximately the same body stature).

Attention:
Knees always remain behind the toes and centred over the feet (do not tilt inwards). Distribute the pressure over the entire foot (heels always touch the floor; a support for the heels makes it easier to exercise/maintain the correct position).

Lighten:
Do not lower your body too low (greater angle in the knees).

Harden:
Additional weight.

1 soft mat (small) ► Make the exercise easier (position)

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

Progression I:
Adjust the sling trainer to a medium length (abdominal height), stand upright in front of the sling trainer with your feet shoulder-width apart, hold the handles at chest height with your hands, elbows bent, slings taut (move back slightly), bend your knees to squat position (approximately right angle at the knees), stretch your legs back to the starting position.

Progression II:
Analogue to progression I, but jump back from the squat to the starting position.

Attention:
Knees should not protrude over the tops of the feet (for both progressions).

1 sling trainer

Stand with your feet shoulder-width apart, arms supported on your hips, bent or in front of you at chest height, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Additional weight (on the shoulders, in front or with arms hanging in the hands); unstable support.

1 soft mat (small)/raised surface ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable surface)

Stand with your feet shoulder-width apart, hold an object (e.g. sandbag or rucksack) at the back of your neck, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your feet. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Less/no (additional) weight; do not lower your buttocks too low (greater angle in the knees).

Harden:
More weight/greater load; unstable base.

Variant:
Exercise performed with arms in front (possibly including holding additional weight in the hands).

1 combat rucksack/sandbag (medium weight)
1 wooden slat ► making the exercise easier (position)

1 sandbag (light) ► making the exercise easier

1 sandbag (heavy) ► making the exercise more difficult (additional weight)
1 balance cushion/balance board ► making the exercise more difficult (unstable base)

Stand shoulder-width apart in front of an object lying on the floor (e.g. helmet or tyre - one leg inside and one leg outside the tyre), bend your knees to sit on the object (buttocks only just touching the object) and stretch back to the starting position.

Attention:
Do not put your full weight down. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your torso), distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Do not lower your buttocks too low (greater angle at the knees, do not touch the object with your buttocks).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 tyre (10DM)/helmet

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

Stand shoulder-width apart on the semicircular wedges, arms supported on the hips, bent or in front at chest height, bend the knees to approximately a right angle in the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move the buttocks backwards, not the knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards).

Lighten:
Turn over half-round wedges (flat side on the floor) and use them as a heel rest; do not lower your buttocks too low (greater angle in the knees).

Harden:
Exercise on the balance board; hold additional weight (on your shoulders, in front of you or with hanging arms in your hands).

2 wedges (half-round)

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board incl. roller ► Make the exercise more difficult (unstable surface)

Stand with your feet shoulder-width apart on the balance board, arms supported on your hips, bent or in front of you at chest height, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Exercise on semi-circular wedges; do not lower your buttocks too low (greater angle at the knees).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 balance board incl. roller

2 wedges (semicircular) ► Make the exercise easier

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand with your feet shoulder-width apart, hold the long bench (attached to the wall bars/swinging box) with your arms bent in front of your chest, bend your knees until you have a right angle in the knee joints (buttocks approximately at knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench

1 soft mat (small)/raised base ► make the exercise easier (position)

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

Stand with your arms hanging from your shoulders, bend your knees until you are (almost) sitting on the Swedish box element/long bench and stretch back to the starting position, bring your arms to the front position as you lower your upper body.

Attention:
Do not lower yourself with your full weight. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Higher seat (additional swing box element).

Harden:
Lower seat (remove swing box element); additional weight (hold on the shoulders or in the hands, arms in front at all times); unstable support.

2 vaulting box elements (incl. top section) or 1 long bench

1 soft mat (small)/raised base ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable base)

Stand on a medicine ball, arms folded across your chest, leaning on your hips or in front of you, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your core tensed).

Lighten:
Lower your upper body less (greater angle); support yourself on a (rung) wall to keep your balance. Perform the exercise on the narrow side of a long bench; replace the medicine ball with a simpler, unstable surface.

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 medicine ball

1 wall bars/wall ► Make the exercise easier
1 long bench/1-2 balance cushions/1 balance board ► Make the exercise easier (unstable surface)

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

Hook the long bench to the wall bars/swinging box, stand shoulder width apart, hold the long bench with your hands at hip height (arms outstretched), bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position (lower and raise the long bench).

Attention:
Push your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench

1 soft mat (small)/raised base ► make the exercise easier (position)

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

Stand upright with your feet in the loops, holding the gymnastics pole on your shoulders behind your head, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less; do not lower the buttocks too low (greater angle in the knees).

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps