Shift on all fours. The arms and legs are almost fully extended and the chest is pointing upwards. Movement is in the direction of the arms.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

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

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is facing upwards. Movement is in the direction of the legs.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

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

Progression I:
Adjust the sling trainer to mid-lower leg length (standing). Stand on four feet with your forearms in the slings, looking towards the floor (head in extension of the spine). Lift your knees (slightly) off the floor and hold the position.

Progression II:
Analogue progression I, but with support on your hands.

Progression III:
Analogue progression II, additionally bring your hands forwards.

Attention:
Keep your back straight, no hollow back.

Harden:
The more horizontal the body position and the further away the feet are from the attachment point, the more challenging the exercise becomes.

Variant:
For progression I+II, raise and lower the pelvis (do not put your knees down).

1 sling trainer

Progression I:
Adjust the sling trainer to the length of the centre of the lower leg (when standing). Stand with four feet on the forearms, feet vertically under the attachment point in the slings, looking towards the floor (head in line with the spine). Lift your knees off the floor and hold the position.

Progression II:
Analogue to progression I, but with the upper body supported on the hands.

Progression III:
Analogue to progression I, but with the upper body pushed back slightly with pressure from the shoulders and then returned.

Attention:
Keep your body tense, don't let your hips sag and keep your back straight (for all progressions).

Harden:
The further away your head is from the attachment point, the more challenging the exercise becomes.

Variant:
In progressions I+II, raise and lower your pelvis (don't put your knees down).

1 sling trainer

Stand with one leg on the tyre and one on the floor, alternating the foot position as you jump.

Attention:
Keep your upper body upright, cushion your landing.

Lighten:
Start the exercise standing in front of the object, alternating one foot on the object and back to the starting position (no jumps - similar to climbing stairs); choose a lower element; lower cadence.

Harden:
Higher cadence; additional weight (on the feet); jump on the tyre (helmet) upwards to change legs.

1 tyre (10DM)

1 tyre (DURO)/helmet ► Make the exercise easier

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

Stand with one leg on the long bench/swinging box top and the other leg on the floor. Alternate the foot position during the jump.

Caution:
Keep your upper body upright, cushion the landing.

Lighten:
Start the exercise standing in front of the element, alternating one foot on the object and back to the starting position (no jumps); choose a lower element; lower cadence.

Harden:
Select a higher element; higher cadence; additional weight (on the feet); jump on the element to change legs.

1 long bench

1 vaulting box top section ► Easier exercise (position)

2 vaulting box elements (incl. top section) ► More difficult exercise (position)
2 weight cuffs/1 weight waistcoat ► More difficult exercise (additional weight)

The participants/(small) groups begin in the starting field (in the centre of the field) and run to the numbers in the specified order (ascending or descending) in an endless loop. In order to achieve a stagger, the participants/groups are assigned a different number at the start. After touching a number, they return to the starting field before they can run to the next number (variant: run directly to the next number).

Exercise field: approximately the size of half a football pitch; the numbers from 1-9 (possibly including posters) on the field.

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences.

Variants:

• Specify shift forms:
  • Reduce intensity for running ABC exercises (e.g. knee lift, sideways run).
  • Select a strengthening form for the shift (e.g. four-footed gait, double jumps, lunges).
• Integrate strengthening exercises:
  • A strengthening exercise corresponding to the number must be repeated for each number (e.g. seven jumping jacks for number 7);
  • A strengthening exercise is performed for each number according to a postcard (e.g. 20 push-ups).

1 number boards (no. 1-9) or 9 numbered whey cones
4 marking cones or route tape (starting field)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

9 control posters ►Variation of the exercise

A circuit (e.g. athletics track) should be completed several times in the same time. In the first run, one participant completes the course at as constant a pace as possible in accordance with the specified intensity range. The partner stops the time needed for this, but does not tell the runner. The roles are then swapped and the partner runs the course. The time is also recorded here.

The first runner then starts the second/next run with the aim of completing the course in exactly the same time as their first run. The partner stops the time and calculates the difference to the first run. The tasks are switched again and the differences are compared.

Course: Circular run; from A to B and back again

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: Speak in complete sentences

Variant:
Complete the same course a certain amount of time faster or slower

.

Per participant:
1 heart rate monitor

Per group:
1 stopwatch

One participant closes their eyes, lets their arms hang loosely and accepts being hit by their partner. The partner touches the forehead and stomach of their opponent as often as possible within a set time without the opponent tensing up. The arm must be fully extended and the fist brought back to the cheek after each hit. Switch roles after a while.

Participant:
1 pair of boxing gloves

Pull the tyre attached to a rope/rope over a certain distance, transport options:

• Back to the tyre, grasp the rope/rope over one shoulder with both hands;

• Look towards the tyre, grasp the rope in front of the body with both hands and run backwards.

Attention:
Keep your upper body upright (tense your torso).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 tyre (DURO)
1 rope/rope

1 tyre (PUCH) ► Make the exercise easier

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

Participant A moves in slow motion towards his partner with outstretched arms, whereby he can also turn on his own axis. Participant B dodges the "zombie's" fists with evasive movements and tries to land as many precise hits as possible. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

A participant tries to escape from the four-foot stance from a mat/lawn area. His opponent tries to prevent this by fair means. The roles are then reversed.

Variant:
Stop the time until the escape is successful or set a time limit for the escape attempt.

9-12 soft mats (small) ► indoor version

4 marking cones/caps ► outdoor version

1 stopwatch ► variation of the exercise

Post set-up indoor:
form a rectangular field of mats using soft mats.

Post set-up outdoor:
define a rectangular field using caps.

Push-up position, rifle (lying flat on the ground or placed on the bipod support) straight in extension of the body between the arms, grip the rifle alternately with the right or left hand on the hand guard, lift it slightly and move it a little to the side.

Attention:
No hollow back, tense torso.

Lighten:
Support yourself in place; place your knees on the floor.

Harden:
Integrate a push-up between repetitions.

Variation:
When gripping the assault rifle, extend the respective arm horizontally forwards in the extension of the body before putting the weapon down again.

1 assault rifle (neutralised)

Two participants sit opposite each other on their knees (and grab each other's shoulders). The aim is to get the other participant to touch the (mat) floor with their buttocks.

4 soft mats (small) ► indoor version

4 cones ► outdoor version

Indoor post set-up:
Using soft mats to form a rectangular field of mats.

Outdoor post set-up:
Using cones to define a rectangular field.

The participants stand together on a soft mat (in-fight) and try to hit their opponent as many times as possible without being hit themselves. Both participants interrupt the fight as often as they like (very short intervals) with the command "break", whereupon they dissolve the close fighting position. After a short interruption, the participants switch back to close combat.

Variant:
Start the fight kneeling (e.g. change the starting position on the second pass).

1 soft mat

Participant:
1 pair of boxing gloves

1 vs. 1 fight, whereby all hit zones (incl. head) are permitted (= contact). If a participant is hit, they take a step backwards and touch the ground with both boxing gloves before the fight is restarted.

Round duration: max. 1 minute 30 seconds.

It is possible to work with a referee, but this requires a short introduction regarding behaviour + commands.

Participant:
1 pair of boxing gloves

1 vs. 1 fight, whereby only hits to the upper body (T-shirt) are permitted (= semi-contact). If a participant is hit, he takes a step backwards and touches the ground with both boxing gloves before the fight is restarted.

Round duration: max. 1 minute 30 seconds.

It is possible to work with a referee, but this requires a short introduction regarding behaviour + commands.

Participant:
1 pair of boxing gloves

The participants face each other in a walking position and place their front foot in the tyre between them on the floor. Using freely selectable punch variations, the participants try to land as many hits as possible on their opponent while simultaneously dodging or blocking their opponent's punches. The opponent's front foot must not leave the hoop for the entire duration of the exercise.

Participant:
1 pair of boxing gloves

Participant:
1 tyre

Two participants are each equipped with a boxing glove and a game tape, half of which is tucked into the side of their trousers. The boxers try to grab the opponent's game tape with their free hand (without boxing glove) while boxing (on the forehead and stomach). The boxing punches are used to hinder the opponent. Points are only awarded for grabbing the ribbon. Hard hits automatically score one point for the opponent.

Variants:

• Boxing hits score 1 point. Grabbing a game ribbon = 3 points. 10 points = victory.
• Fasten the game ribbon on the side of the free hand or on the opposite side.

Participant:
1 pair of boxing gloves
1 wristband

The participants assume a sitting, kneeling or crouching position and try to land as many hits as possible on their opponent without being hit themselves.

Participant:
1 pair of boxing gloves