The participants demonstrate a defined (or self-selected) sequence of movements to the sports leader (the group). The movements are practised by the participants beforehand.

Example of a possible combination:

1. Forward roll
2. Jump roll from standing position
3. Stand balance
4. Stretch jump with half turn
5. Backward roll
6. Handstand with roll-off

6-8 soft mats (small)

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Grab jump:
Launch with arm pull forwards upwards, legs stretched out as horizontally as possible forwards after the push-off and touch the feet with the hands (if mobility allows). Extend the body again and come to a safe stance.

The participants practise the form of movement independently using series pictures or based on the demonstration of the exercise by the sports leader. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Grace jump:
Jump off with arm pull forwards, stretch your legs as horizontally as possible forwards after the push-off and touch your feet with your hands (if your mobility allows it). Extend your body again and come to a safe standing position.

Squat jump:
Jump off with your arms pulled forwards, squat your legs (pull your knees towards your chest) and grasp your knees with your hands. Release the squat position and extend the legs to a safe standing position.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
2 row pictures

Start in an upright position, swing the arms and swing leg forwards, place the hands wide in front, push off with the standing leg, close the legs to stretch the whole body in a handstand (body tension), look down, bend the arms and hips, bring the chin to the chest, roll over the neck and back, squat the legs, stand up from the seat (without using the hands) to a safe standing position.

Variant:
Practise handstand against a wall beforehand, then with the support of a partner (holding the legs).

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the instructor. The sports instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Squat jump:
Launch with arm pull forwards upwards, squat with the legs (pull the knees towards the chest) and grasp the knees with the hands. Release the squat position and extend the legs to a safe standing position.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

A triangle is formed on the floor using the head and both hands. The larger the area of the triangle (i.e. the further apart the vertices are), the greater the stability. The body is stretched vertically upwards (bend the legs first, then bring them upwards).

The participants practise the movement form independently using series of pictures or based on the exercise being demonstrated by the instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

2 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Stepping position, arms held high, pushing leg in front, lifting the swinging leg and lowering the torso, placing the front hand on the floor and turning the body to the side, pushing with the pushing leg and placing the second hand, swinging up to a straddled side handstand, quickly lowering and placing the swinging leg and then straightening up to stand upright.

Variant:
One-handed wheel, jumped wheel, wheel turn (rondat).

The participants practise the movement form independently using series of pictures or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Hops, forward swing of the arms, placing the front leg on the floor, placing the arms on the floor and swinging into the side handstand (back hand parallel and front hand transverse to the direction of movement), closing the legs, push-off from the shoulders with a slight turn to land in the standing position facing the starting position.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports instructor. The instructor (or a partner) gives feedback, provides support and checks the correct execution of the exercise.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

From a standing position, roll backwards and place your feet on the floor behind your hands as quickly and as close as possible to return to a standing position. Curl your upper body like a turtle shell during the entire rolling movement from the top of your head to your tailbone. Roll over the upper back and shoulders and not over the head.

The participants practise the form of movement independently using series of pictures or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Roll backwards from an upright position, placing your feet on the floor as quickly and as close as possible behind your hands. Curl your upper body like a turtle shell during the entire rolling movement from the top of your head to your tailbone. Roll over the upper back and shoulders and not over the head. At the end of the roll, push your body into a handstand (full body stretch). The arms can be bent at first and then stretched or remain stretched throughout the movement. From the handstand, place the legs on the floor to return to the standing position.

In order to be able to perform this sequence of movements, it is necessary to be able to roll forwards and backwards, have appropriate support in the arms and master the tilt kick movement.

The participants practise the form of movement independently using series pictures or based on the demonstration of the exercise by the sports leader. The sports instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

The two rolls are performed one after the other:

Roll fw:
From an upright standing position, perform a forward roll and land back on your feet without using your hands to stand up.

Roll rw:
From a standing position, roll backwards and place your feet on the floor as quickly and as close as possible behind your hands to return to a standing position. Curve the upper body from the top of the head to the tailbone like a tortoise shell during the entire rolling movement. Roll over the upper back and shoulders and not over the head.

The participants practise the form of movement independently using series of pictures or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

From an upright standing position, perform a forward roll and land back on your feet without using your hands when standing up.

The participants practise the movement independently using series of images or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Both legs jump from a standing position with a slight forward lean (centre of gravity in front of the feet), slightly bent posture (C+) with body tension in the flight phase, arms stretched out in a high hold, hands placed shoulder-width apart, arms bent, head pulled towards the chest when rolling down (resting on the neck), squatting and standing up (without using the hands).

Variant:
Jump roll over a vaulting box element or the crouching partner.

The participants practise the movement form independently using series of pictures or based on the demonstration of the exercise by the instructor. The instructor (or a partner) gives feedback, provides support and checks the correct execution.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Stepping position with a secure stance on the standing leg, rear leg only on tiptoe, arms held high, rear leg lifted backwards and upwards, upper body simultaneously tilted forwards, gaze directed forwards, arms stretched out to the side, rear foot raised at least to head height, standing leg stretched, body firmly tensed.

The participants practise the movement independently using series of pictures or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

2 soft mats (small) - optional ► indoor version
1 row

outdoor:
turf field

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Stretch jump:
Execute the stretch jump as high as possible with an arm swing from the trampoline. Arms extended vertically into the air. Land safely on the large soft mat.

Participants practise the form of movement independently based on series of pictures or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after a lunge movement by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a strong rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high.

The participants practise the movement independently using series pictures or on the basis of the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to a two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after a lunge movement by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a slightly stronger rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports leader. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini-trampoline (from the long bench), one-legged horizontal jump from the run to a two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after lunging by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with half rotation:
Initiate a slight rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high.

The participants practise the movement independently using series pictures or based on the demonstration of the exercise by the instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini-trampoline (from the long bench), one-legged horizontal jump from the run to a two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after lunging by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a slight rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high. Depending on the desired rotation (1/2 or 1/1), a stronger or weaker rotational impulse is applied on take-off.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after a lunge movement by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a slight rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high. Depending on the desired rotation (1/2, 1 or 1 1/2), a stronger or weaker rotational impulse is applied on take-off.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row