Stand on one knee, alternate between standing on one leg and assuming a deep squat position. From the squat position, tilt your upper body slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump onto a raised object (plyo box or swinging box element incl. top) (use the momentum of the arms), straighten your upper body (stand on the object) and jump back to the starting position (possibly the other side of the object), then return to the kneeling position. Change the starting leg with each execution.

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)

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)

The participants in the "pinch team" face each other in pairs and each pinch a medicine ball between their backs/upper body. One after the other, the participants from the "capture team" try to capture the trapped medicine balls. Which team needs less time to conquer the medicine balls?

x medicine balls
1 stopwatch

Two teams each have a castle (a large mat or simply a defined zone). Each team appoints one of their team-mates as king. The king is not known to the opposing team. Each team tries to identify the king of the opposing team and pull him into their own castle. Of course, the other players are allowed to help the king if he is about to be kidnapped. Only pulling, pushing and carrying the opponent is permitted.

2 soft mats (large) ► indoor version

8 marking cones/caps ► indoor and outdoor versions

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)

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner changes).

Variant:
As a league game/royal tournament (winner advances, loser relegated).

No material required

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner change).

No material required

Two participants lie face to face on their stomachs and lift their arms and upper body off the floor. Now both try to grab their opponent's hands and push them to the floor. The winner is the one who can keep their opponent's hands on the floor for two seconds.

2 soft mats (small) ►indoor version

2 tent sheets ►outdoor version

Indoor post set-up:
Connect the soft mats to each other on the narrow side using Velcro (exercise can also be carried out without mats)

The participants lie in a prone position facing each other (head facing their partner). At the same time, they raise their upper body and hand each other a medicine ball. The upper body is lowered and the participant with the ball brings it to their forehead and then stretches their arms forwards again. The partners perform the exercise again (raising the upper body), with the other participant now bringing the ball to their forehead.

2 soft mats (small)
1 medicine ball

From the boxing position, the medicine ball is pushed against the wall and caught again at head height.

1 wall
1 medicine ball

Two participants lie on their backs with their legs bent opposite each other (legs pointing towards their partner; possibly hook each other's feet). At the same time, the participants perform a torso bend (raise/lower upper body) and hand each other a medicine ball (easy to difficult: hold ball in front, hold ball in front of chest, hold ball up with arms outstretched).

Variant:
One participant holds the claw with raised upper body towards the partner, who in turn also hits two straight lines on the claw with raised upper body. Both participants then perform a torso bend so that the claw can be handed over when the upper body is raised again. During the next exercise (trunk bend), the other participant now hits the claw, etc.

2 soft mats (small)
1 medicine ball

Variant:
1 claw

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the medicine ball is held in a boxing position in front of the head (one hand under the ball, one hand resting on the side of the ball). Participant B is standing approx. 1-2 metres away from their partner. Participant A pushes the ball towards their partner by simultaneously lifting their torso and stretching out their throwing arm. The partner holds the ball briefly and then throws it back again. Participant A changes throwing arm with each pass and does not touch the floor with their shoulders during the entire exercise (do not raise their upper body too high to ensure constant tension in their torso).

Variations:

• Heavier medicine ball
• Participant B throws the ball back immediately.
• Participant B stands further away.

Pro Gruppe:
1 Medizinball
1 Weichmatte (klein)

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the fists are doubled in front of the head (hands at chin height). Participant B stands upright at his partner's head height with bent forearms (90 degrees at the elbow joint). Participant A raises his upper body explosively, rotates his upper body slightly and strikes crosswise against the hand of participant B (strikes with the left and right fist alternately). The upper body is lowered between repetitions, but the shoulder blades do not touch the floor.

Variant:
Lift the upper body, perform 3 alternating punches (e.g. li-re-li) and lower the upper body again.

Per participant
1 pair of boxing gloves

Per group
1 soft mat (small)

Two participants stand one behind the other in front of the raised (large) soft mat. For 10-15 seconds, the person in front boxes a predetermined punch or punch combination against the mat (really exhausting themselves). Once the time has elapsed, he makes room for his partner and lines up behind him. The second participant now begins to hit the mat. The sports director specifies the number of passes.

Participant:
1 pair of boxing gloves

Pro group:
1 soft mat (large)

Skipping rope:

• bipedal
• jumping on one leg (left/right)
• right/left leg first (variation: lift leg/knee correctly or jump only lightly on the ball of the foot)
• alternating right/left leg first (variation: lift leg/knee correctly or jump only lightly on the ball of the foot)
• alternating left/right heel on the floor

1 skipping rope

In the push-up position, support your arms with your hands on an inverted long bench and place your legs on the floor. Spread your legs apart in small jumps and bring them back together in the starting position. However, a push-up (bending and stretching the arms) is also integrated into the exercise in the position with the legs apart before the legs are brought together.

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

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

In the forearm support, the outstretched legs and upper body practically form a line. The legs are supported by the tips of the toes on an inverted long bench and the upper body is supported by the forearms on the floor. The forearms lie flat and parallel to each other with the upper arms resting vertically on the floor (90 degree angle at the elbow joint). Alternately, one leg is raised slightly (foot approximately at heel height).

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

Push-up position, legs placed on the inverted long bench; bend and stretch arms (lower and raise upper body).

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

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands and jump backwards with both legs to get into a push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. In the squat position, the upper body is slightly tilted forwards, stretch your arms backwards at an angle along your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump (lateral-sided) over the long bench (use the momentum of the arms). Straighten the upper body and restart the exercise (assume a push-up position) to finally jump back to the starting position.

Variant:
Jump frontally over the long bench.

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

Support your upper body with your arms on the inverted long bench. Jump with both legs from one side of the long bench to the other.

Variant:
Land and jump with the outer leg only.

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

Stand with one leg on the inverted long bench and the other leg on the floor. Alternate the foot position while jumping.

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves

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)