Relay race in teams of 4 in the arena: Each group appoints a starting runner who carries a handover stick/ribbon or similar. A runner from each team stands ready in each corner. The starting runner completes the first part of the course before handing over the baton/ribbon to the next runner, who in turn hands over the relay item to the next runner, etc. The starting runner has the task of handing over the baton/ribbon to the next runner. The starting runner has the task of counting how many times he/she has returned to the starting point in the specified time (number of laps). The sports director starts 2 runs of 9 minutes each with a break of 1-2 minutes between the runs (change of direction). The team goal for the second round is to complete more laps than in the first round.

Course: square (max. size of a football pitch). size of a football pitch)

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in full sentences

Variant:
The participants run at different speeds (e.g. participant A: intensity 3; participant B: intensity 2).

4 marking cones/caps
1 handover stick/tape

Sports manager:
1 stopwatch

From the standing position, assume the prone position freely, observing the correct stance (see regulation 53.103: bend both knees simultaneously; kneel on the line of the hips; bend the upper body forwards and catch it with the weak hand; lie down without the weapon touching the ground, weapon and body form a line). Then stand up (reverse sequence of movements) and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 pistol (neutralised)

From the standing position, assume the prone position freely, observing the correct stance (see regulation 53.096: bend both knees simultaneously; kneel on the line of the hips; bend the upper body forwards and catch it with the weak hand; lie down so that the weapon and the body form a line). Then stand up (reverse movement sequence) and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 assault rifle (neutralised)

From the standing position, assume the crouching position, observing the correct stance (see regulation 53.096: bend both knees evenly, squat down; place feet flat on the ground; strike the weapon; both elbows are placed in front of the knees; the body is tilted slightly forwards). Then straighten up by stretching your legs and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 assault rifle (neutralised)

From the standing position, take up the position kneeling (on one knee), observing the correct stance (see regulation 53.103: take a step forwards with the weak leg over an imaginary line pointing from the tip of the strong foot to the target; bend both knees simultaneously; sit on the strong heel; bend the strong knee 45° from the direction of the shot; rest the weak elbow in front of or behind the weak knee). Then stand up by pushing off the front foot and return to the standing position.

Attention:
Weapon is always pointed forwards.

1 pistol (neutralised)

From the standing position, assume the kneeling position, observing the correct stance (see regulation 53.096: take a step forward in front of the strong leg with the weak leg, crossing the imaginary line from the strong leg to the target; bend both knees simultaneously, sit on the strong heel; the strong knee is bent 45 degrees from the direction of the shot; support the weak elbow slightly in front of or behind the weak knee). Then stand up by pushing off the front foot and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 assault rifle (neutralised)

From the standing position, assume the kneeling position (on both knees), observing the correct stance (see regulation 53.103: starting position is the standing position; straighten the back and bend both knees at the same time; go to the ground with both knees). Then return to the standing position.

Attention:
The weapon is always pointed forwards.

1 pistol (neutralised)

From the lying position (supine position), you move through various intermediate positions to the upright position, whereby the main focus is on holding the weight (dumbbell or kettlebell) in one hand overhead in a stable position and always working with a stretched back.
As a starting position, the weight is held in a supine position with one arm (left) almost outstretched at chest height (arm pointing upwards), the leg (left) on the same side where the weight is held is bent (foot placed on the floor). Firstly, the shoulders are lifted using the forearm of the arm resting on the floor (right). Then rest the free arm on the hand to lift the whole upper body away from the floor. The hips are then pushed upwards and the outstretched leg (right) is pulled under the body and brought backwards into a kneeling position (half kneeling position with one hand resting on the floor). The arm that is currently still supporting you (right) is then finally lifted off the floor to a half-kneeling position with the upper body upright. A lunge is used to assume the final standing position. Reverse the sequence of movements to return to the starting position lying on the floor.

Starting position:
- Supine position
- Leg bent and positioned on the side of the weight
- Weight held in front of you with one arm almost straight (arm pointing firmly upwards)
- Abdominal and gluteal muscles are tensed
- Gaze is directed towards the weight

Final position:
- Stand upright with a straight back
- Stabilise the weight overhead with an almost outstretched arm

Attention:
This exercise places extremely high demands on mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot during the movement sequence

1 dumbbell/kettlebell

From the lying position (supine position), you move through various intermediate positions to the upright position, whereby the main focus is on holding the weight (dumbbell or kettlebell) in one hand overhead in a stable position and always working with a stretched back.
As a starting position, the weight is held in a supine position with one arm (right) almost outstretched at chest height (arm facing upwards), the leg (right) on the same side where the weight is held is bent (foot on the floor). Firstly, the shoulders are lifted using the forearm of the arm resting on the floor (left). Then rest the free arm on the hand to lift the whole upper body away from the floor. The hips are then pushed upwards and the outstretched leg (left) is pulled under the body and brought backwards into a kneeling position (half kneeling position with one hand resting on the floor). The arm that is currently still supporting you (left) is then finally lifted off the floor to a half-kneeling position with the upper body upright. A lunge is used to assume the final standing position. Reverse the sequence of movements to return to the starting position lying on the floor.

Starting position:
- Supine position
- Leg bent and positioned on the side of the weight
- Weight held in front of you with one arm almost straight (arm pointing firmly upwards)
- Abdominal and gluteal muscles are tensed
- Gaze is directed towards the weight

Final position:
- Stand upright with a straight back
- Stabilise the weight overhead with an almost outstretched arm

Attention:
This exercise places extremely high demands on mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot during the movement sequence

1 dumbbell/kettlebell

From the lying position (supine position), you move through various intermediate positions to the upright position, whereby the main focus is on holding the weight (dumbbell or kettlebell) in one hand overhead in a stable position and always working with a stretched back.
As a starting position, the weight is held in a supine position with one arm (right) almost outstretched at chest height (arm facing upwards), the leg (right) on the same side where the weight is held is bent (foot on the floor). Firstly, the shoulders are lifted using the forearm of the arm resting on the floor (left). Then rest the free arm on the hand to lift the whole upper body away from the floor. The hips are then pushed upwards and the outstretched leg (left) is pulled under the body and brought backwards into a kneeling position (half kneeling position with one hand resting on the floor). The arm that is currently still supporting you (left) is then finally lifted off the floor to a half-kneeling position with the upper body upright. A lunge is used to assume the final standing position. Reverse the sequence of movements to return to the starting position lying on the floor.

Starting position:
- Supine position
- Leg bent and positioned on the side of the weight
- Weight held in front of you with one arm almost straight (arm pointing firmly upwards)
- Abdominal and gluteal muscles are tensed
- Gaze is directed towards the weight

Final position:
- Stand upright with a straight back
- Stabilise the weight overhead with an almost outstretched arm

Attention:
This exercise places extremely high demands on mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot during the movement sequence

1 dumbbell/kettlebell

Stand upright, facing the chair. At the same time, tilt your upper body forwards (keep your upper body horizontal to the floor) and raise your practically stretched free leg up to the height of your buttocks. To keep your balance better, support your upper body with your arms on the seat of the chair. In the end position, the leg and upper body are roughly in line. The position in the shape of the letter "T" is also known as the standing balance. Then raise the upper body and lower the leg back to the starting position. Switch sides after each execution (change the supporting leg/playing leg).

Attention:
Keep your back straight at all times (tense your torso), distribute your weight over the entire foot (supporting leg).

1 (office) chair

Stand upright, slightly offset, with the free leg (right) slightly further back than the supporting leg (left) and facing the chair. At the same time, tilt the upper body forwards (keep the upper body horizontal to the floor) and raise the practically stretched free leg to the height of the buttocks. To keep your balance better, support your upper body with your arms on the seat of the chair. In the end position, the leg and upper body are roughly in line. The position in the shape of the letter "T" is also known as the standing balance. Then raise your upper body and lower your leg back to the starting position.

Attention:
Keep your back straight at all times (tense your core) and distribute your weight over your entire foot (standing leg).

1 (office) chair

Stand upright, slightly offset, with the free leg (left) slightly further back than the supporting leg (right) and facing the chair. At the same time, tilt the upper body forwards (keep the upper body horizontal to the floor) and lift the practically stretched free leg up to the height of the buttocks. To keep your balance better, support your upper body with your arms on the seat of the chair. In the end position, the leg and upper body are roughly in line. The position in the shape of the letter "T" is also known as the standing balance. Then raise your upper body and lower your leg back to the starting position.

Attention:
Keep your back straight at all times (tense your core) and distribute your weight over your entire foot (standing leg).

1 (office) chair

Two participants stand behind each other and look in the same direction. The person behind now tries to push the person in front over a previously agreed line. The roles are then switched.

Variant:
Stop time until the line is crossed.

2 marking cones/caps (optional) ►Field markings

1 stopwatch ►Variation of the exercise

Post setup:
Place caps on a defined baseline.

Push an object lying on the ground (e.g. a tyre) over a certain distance (back and forth). Choose a short distance for multiple pushes (5-10m),

Attention:
Keep your back straight.

Lighten:
Less resistance.

Harden:
More resistance.

1 tyre (DURO)

1 tyre (PUCH) ► Make the exercise easier

1 tyre (10DM) ► Make the exercise more difficult

Push an inverted vaulting box top including a centre section (possibly filled with medicine balls) over a certain distance (back and forth) (push the bob). Choose a short distance for multiple pushes (5-10m).

Attention:
Keep your back straight.

Lighten:
Less (no) additional weight (medicine balls).

Harden:
Additional weight (medicine balls).

2 vaulting box elements (incl. upper part)
x medicine balls

From a shoulder-width stance, move into a squat position (arms pointing diagonally downwards in front) and then drop into a supine position. The outstretched arms are extended overhead (along the floor) and the bent legs are stretched out so that they are pointing towards the sky (upwards). The arms are then brought back in front of the body in a flowing movement so that the momentum can be utilised to return to the standing position. Once in the standing position, immediately perform a stretch jump into the air, landing in the starting position to begin the exercise again.

Attention:
Knee of the training leg should remain as centred as possible over the foot.

Lighten:
Arms support the movement more clearly (more momentum); lower height during the stretch jump (or just straighten the upper body).

Harden:
Additional weight.

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

Inverted support (inverted push-up position, the outstretched legs and upper body practically form a line, the legs are supported on the heels and the upper body on the outstretched arms, with the face/gaze pointing upwards). Hold the position.

Attention:
Head, torso, hips and knees form a line (do not let your buttocks sag, tense your stomach), place your hands under your shoulders.

Lighten:
Bend your legs slightly.

Harden:
Additional weight (on the hips); unstable support for the legs (arms probably too difficult).

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)

Inverted support (inverted push-up position, the outstretched legs and upper body practically form a line, support the upper body on the outstretched arms) with the feet (calves) placed on the exercise ball and the buttocks pressed upwards (full body stretch). Hold the position you have assumed.

Attention:
Head, torso, hips and knees practically form a line (do not let your buttocks sag, tense your stomach), place your hands under your shoulders.

Lighten:
Exercise ball closer to your buttocks.

Harden:
Additional weight (on the hips).

1 exercise ball

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

Inverted support (inverted push-up position, the outstretched legs and upper body practically form a line, the legs are supported by the heels on the balance board and the upper body on the outstretched arms, so the face/gaze is pointing upwards). Hold the position.

Attention:
Head, torso, hips and knees form a line (don't let your buttocks sag, tighten your stomach), place your hands under your shoulders.

Lighten:
Without the balance board; bend your legs slightly.

Harden:
Additional weight (on the hips).

1 balance board

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

The participants stand facing each other in a crotch position (boxing position), grab each other by the upper arms and try to push each other off the mat.

Variant:
The duel is fought on the knees. If any part of the body other than the legs touches the ground, the fight is also lost.

Per group:
2 soft mats (small)

While seated, place an elasticated band around the (left) thigh and grasp the band with the (left) hand, with the back of the hand pointing upwards. The arm holding the band is bent so that the upper arm is against the body and the lower arm is pointing forwards (90 degree angle at the elbow joint). The other (right) arm fixes the training arm by holding the forearm at the elbow. From this position, perform an outward rotation (supination) with the arm so that the back of the hand points downwards in the end position.

Attention:
The movement only takes place in the forearm, the upper arm remains stable.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

While seated, place an elasticated band around the (right) thigh and grasp the band with the (right) hand, with the back of the hand pointing upwards. The arm holding the band is bent so that the upper arm is against the body and the lower arm is pointing forwards (90 degree angle at the elbow joint). The other (left) arm secures the training arm by holding the forearm at the elbow. From this position, perform an outward rotation (supination) with the arm so that the back of the hand points downwards in the end position.

Attention:
The movement only takes place in the forearm, the upper arm remains stable.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

The instructor sets a time limit in which a given circuit (e.g. athletics track) must be completed. When the time is up, this is signalled by the leader. The instructor positions themselves at the start/finish point accordingly. Participants (or groups) who have not yet completed the lap at this point must increase their pace for the next lap. Participants who have already crossed the start/finish line at this point must slow down their pace for the next lap. To make the exercise interesting for all participants, different times/targets are defined for different strength groups.

Course: circuit

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences

Variant:
The participants can determine the distance they have to cover in the specified time themselves.

1 stopwatch
1 signalling device (e.g. hand whistle)

FTA evaluation (group formation)

Exercise duration: 2 minutes

Pause: 2 minutes and 30 seconds

Repeats: 4 times

Intensity level: 4 (hard)

Max HR: 90-95%

Rule of speech: brief exchange of words

In this type of test, it is important that the participants try to cover the same distance in the specified time for each interval.

The test form can be carried out as follows:

• Round track: To ensure that the participants have enough space available for the run, they can be spread out on the round track at the start. The load starts from the same starting point for each individual runner for each repetition. During the breaks, the participants return to their starting point. This allows participants to check/calculate the distance travelled after each interval. The sports director has all participants in view and can therefore start or stop the intervals with a signal.
• Distance of at least 700 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs the course independently and memorises the distance covered (it is possible to stagger the start of the participants). After the break time has elapsed, the participants run the distance they ran back to the starting point. During the breaks, the participants wait in place or continue running at a relaxed trot, but return to the starting point in good time (end of the previous interval). If the course allows, the sports director can give the start/stop signal for all participants (no staggering possible).
  Variant: If you only have a short course available, you must turn around at the end of the course and continue running in the opposite direction until the end of the load time. At the next interval, the participants run the distance they ran earlier in the opposite direction back to the starting point.
• Longer-distance circuit: The distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, the participants wait in place or continue running at a relaxed trot until the end of the break time. For each interval, the participants must calculate the distance travelled based on the start/end point of the interval. After the last interval, all runners return to the starting point, which takes additional time.

After each interval, participants either have the option of writing down the distance covered (writing materials available on the track or on Mann) or memorising the four distances to write them down at the end of the test. The distances covered per interval are noted and totalled.

To evaluate the test, the distances covered for the four intervals are totalled. The result is noted down and can be compared with the next test. It is also worth dividing the result by the number of intervals (4) so that you have a comparative value for the individual intervals for the next test.

Distance markers (signs with metres)
1 signalling device (e.g. whistle)

For each participant:
1 heart rate monitor

For the sports director or each participant:
1 stopwatch
Writing materials and notepad