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

Start at the point where the two triangles meet in small groups. One group runs easily in the small triangle, the other group runs faster in the large triangle. The aim is to reach the corner where the triangles meet at the same time. After three laps, there is a smooth change to another control/triangle. The sports director determines 3 rounds of approx. 6-7 minutes each.

Track: In the form of two triangles of different sizes that touch in a corner

Intensity level: 3 (medium)

Max. speed: 80-90%

Rule of speech: speak in complete sentences

Note: the exercise form is suitable for changes in tempo and intensity

Variation:
Change posts/triangles after just one or two rounds or change the size of the triangles regularly.

5 marking cones/caps

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)

Push-up position, feet on the floor (tiptoe position), arms support the upper body on the edge of the chair, bend and stretch the arms (lower and raise the upper body).

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

1 (office) chair

Push-up position, feet on the floor (tiptoe position), arms support the upper body on the edge of the top of the Swedish box, bend and stretch the arms (lower and raise the upper body).

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

Lighten:
Support in place (without bending and stretching the arms); more box elements (more upright position).

Harden:
Less box elements (lower position); additional weight (on the back); swap the position of the arms/legs; unstable support for the legs.

3-4 vaulting box elements (incl. upper part)

1-2 additional box elements ► to make the exercise easier

1 weight waistcoat ► to make the exercise more difficult (additional weight)
1 weight disc/sandbag ► to make the exercise more difficult (additional weight) - if the position allows
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Kneeling position with upper body leaning forwards, arms supporting the upper body on the edge of the chair, bend and stretch arms (lower and raise upper body).

1 (office) chair

Push-up position, arms support the upper body on the exercise ball, bend and stretch arms (lower and raise upper body).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are 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.

Harden:
Lift one leg off the floor when lowering your upper body; additional weight (on your shoulders); unstable support for your legs.

1 exercise ball

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

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

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

Lighten:
Support in place (without bending and stretching the arms); lower the upper body less; higher base.

Harden:
Additional weight (on the shoulders); hands placed on the floor; unstable support for the legs.

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)