Autogenic training: The external stimulus (i.e. the formulations) triggers an internal process. This can happen through external or self-suggestions. Don't want anything - don't expect anything - don't do anything, just feel into yourself and let it happen.

How to do it: To get in the mood, take a sitting or lying position in a quiet place, breathe in and out calmly and close your eyes slowly. The trainer or each participant then says the following phrases in their mind:

• "I am completely calm." (3-6x)
• "My right arm is very heavy." (3-6x)
• "I am very calm." (3-6x)
• "My left arm is very heavy." (3-6x)
• "I am very calm." (3-6x)
• "Both legs are very heavy." (3-6x)
  

To take it back, count slowly from 4 to 0 and open your eyes.

Per day:
1 soft mat

Autogenic training: The external stimulus (i.e. the formulations) triggers an internal process. This can happen through external or self-suggestions. Don't want anything - don't expect anything - don't do anything, just feel into yourself and let it happen.

How to do it: To get in the mood, take a sitting or lying position in a quiet place, breathe in and out calmly and close your eyes slowly. The trainer or each participant then says the following phrases in their mind:

• "I am completely calm." (3-6x)
• "My right arm is warm to the touch." (3-6x)
• "I am completely calm." (3-6x)
• "My left arm is warm to the touch." (3-6x)
• "I am completely calm." (3-6x)
• "Both legs are warm to the touch." (3-6x)

Per day:
1 soft mat

Ziel

• Regulate circulation gradually

• Maintain blood circulation

• Relax your legs after exercise

• Make a smooth transition from activity to recovery

Implementation

The group jogs at a very gentle pace around the hall or on a flat circuit outdoors. The pace should be slow enough that they can easily hold a conversation at any time.

Procedure

Minutes 0–3: Light jogging

• Take small, relaxed steps

• Consciously keep your shoulders relaxed

• Don’t clench your hands

• Don’t run into each other or feel the need to overtake

• chatting casually with one another as you go

Minutes 3–8: Variation on the movement

Approximately 20–30 seconds each:

• a gentle, relaxed jog

• a light shake of the arms

• slow sideways running to the left and right

Minutes 8–10: Mindful walking and breathing

• Breathe in for four steps

• Breathe out for four to six steps

• Let your arms swing loosely

• Consciously let your shoulders drop as you breathe out

Coaching tips

“The tempo should feel almost too slow.”

“We want to wind down the cycle and not introduce another training stimulus.”

“Take smaller steps and try to shake your legs out.”

Make a point of not turning this into a proper running session.

Intensity:

approx. RPE 2–3/10 (1 = very light, 3 = light, 5 = moderate, 7 = hard, 10 = maximum effort)
→ You can hold a conversation without any difficulty.

Possible sequence of events:

5 minutes

• a very gentle warm-up

10 minutes

• light jogging

• short movement exercises in between:

  • wide arm circles

  • loosening the shoulders

  • walking sideways

  • walking backwards

  • short mobilisation exercises

5 minutes

• Slow down again

• Pay conscious attention to your breathing and how your body feels

Important: It’s not a case of ‘the faster, the better’. Participants should feel more refreshed at the end of the exercise session than they did before.

Squat with roll-up

Starting position

• Stand slightly wider than hip-width apart

• Toes turned slightly outwards

• Knees pointing in the direction of the toes

• Distribute your weight evenly between both feet

Implementation

6–8 repetitions

• From a standing position, slowly lower yourself into a deep squat.

• Keep your heels on the floor as much as possible.

• Let your elbows gently guide your knees outwards.

• Raise your upper body between your legs.

• Hold the position for 30 seconds.

• Then lift your pelvis and straighten your legs only as far as feels comfortable.

• Your upper body remains leaning forwards for the time being.

• Move your hands towards your feet or the floor.

• Then slowly roll up into a standing position, vertebra by vertebra.

• Once standing, raise your arms upwards in front of you and lengthen your body.

Atmung

• Exhale as you lower yourself

• Continue breathing calmly whilst in the squat

• Inhale as you stand up

• Exhale as you bend forward again

Coaching tips

"The heels may be raised slightly if ankle mobility is restricted."
“The knees should follow the tips of the feet and not turn inwards.”
“Don’t jerk as you come up. Roll up slowly, vertebra by vertebra.”

Simpler version

Squat less deeply, or support yourself with one hand against a wall or a partner.

Lateral neck mobilisation

Starting position

• Stand upright and relaxed

• Knees slightly bent

• Shoulders back

• Look straight ahead

Implementation

3–4 repetitions on each side; for a slightly more intense stretch, the hand on the same side can be placed loosely on the head. However, do not actively pull on the head.

• Slowly move your right ear towards your right shoulder.

• Do not pull your shoulder up towards your ear.

• Actively push your left hand towards the floor.

• Take two calm breaths.

• Bring your head back towards the centre in a controlled manner.

• Change sides.

Coaching tips

“The movement is sideways. Do not turn your face towards the floor.”
“At most, the hand rests on the head as extra weight.”
“As soon as you feel a tingling sensation or a sensation that radiates, reduce the intensity.”

Slow half-circles with the neck

Implementation

3 repetitions in each direction; do not tilt your head right back into the nape of your neck.

• Slowly bring your chin towards your sternum.

• Roll your head from the centre, across the right side, to approximately your right shoulder.

• Move it back across your chest to the left side.

• The movement remains within the front half of the range of motion.

Coaching tips

“Imagine drawing a slow semicircle in front of your body with the tip of your nose.”
“The movement is small and controlled. Maintain a slow pace whilst performing the exercise.”

Active mobilisation of the lower back

Ziel

The counter-movement of the arms creates an active stretch along the back extensors. The exercise is designed to provide relief, particularly after prolonged periods of carrying or walking.

Starting position

• Feet about hip- to shoulder-width apart

• Knees clearly bent

• Hands clasping the ankles

Implementation

• Gently pull your hands towards your legs.

• At the same time, consciously push your upper and lower back backwards and round them.

• The chin moves slightly towards the chest.

• The shoulder blades are pulled apart.

• Hold the active rounding for two to three seconds.

• Then lengthen the back again and lift the chest slightly.

• Do not arch your back too much.

Coaching note

“Don’t pull yourselves down with force. Push your back away from your hands and create length between the individual vertebrae.”

Per participant:
1 soft mat

Lunges, hip flexors, quadriceps and hamstrings

Starting position

From a standing position, take a big step forwards with your right leg. Lower your left knee onto the mat in a controlled manner.

Sequence of movements

After 2–4 controlled repetitions, switch sides.

Position 1: Hüftbeugerstretch

• The right foot is flat on the floor.

• The right knee is positioned roughly above the ankle.

• The left knee is placed on the floor behind the hip, slightly to the side.

• Slowly shift the pelvis forwards without arching the lower back.

• Raise the left arm and tilt the upper body slightly to the right.

• Take 10 calm breaths.

You should be able to feel the stretch in the left hip flexor muscles

Position 2: Quadrizeps

• Lift your left lower leg.

• Grasp your left foot with your left hand.

• Slowly bring your heel towards your bottom.

• Keep your knees as close together as possible.

• Hold for 10 breaths.

If the person is unable to reach their foot, they should remain in the standard hip flexor stretch.

Position 3: Hamstring

• Put the back foot down again.

• Push the pelvis backwards.

• Gradually straighten the front right leg.

• You can curl the tip of your right foot under.

• Keep your back straight and lean your upper body forwards from the hips.

• Hold for 10 breaths.

Then return to the deep lunge and repeat the sequence smoothly.

Coaching tips

“The stretch in the hip flexors is achieved through the position of the pelvis, not through an extreme swayback.”
“When doing the hamstring stretch, don’t try to touch your knee with your forehead. Keep your back as straight as possible.”
“If your knees are sore after the march, you can fold the mat in half or skip the quadriceps position.”

Hüftmobilisation

Ziel

The hip joint is mobilised in several directions of movement. At the same time, the core and leg muscles are mobilised.

Starting position

• Sit down on your bottom; place your feet in front of your bottom

Implementation

5 repetitions per side

• Tilt both legs to the right so that both knees touch the floor

• Rest your upper body on your right knee or bring it as close as possible.

• Hold this position for 10 breaths

• Then rest your upper body on your right ankle or bring it as close as possible

• Hold this position for 10 breaths

• Then return to the starting position and tilt your legs to the other side

• Repeat the same sequence on the other side

Coaching tips

“Imagine drawing a large semicircle with your upper body.”
"The pelvis should rotate as little as possible to the side."

Per participant:
1 soft mat

V-seat

Starting position

• Sit upright on the mat

• Legs wide apart, but comfortably

• Kneecaps facing upwards

• Tuck your toes in slightly

Implementation

2 rounds

• Place both hands on the floor in front of your body.

• Slowly bend your upper body forwards, keeping your back straight.

• Gradually move your hands forwards.

• Remain still in the position that is comfortable for you.

• As you breathe out, release the tension without actively pushing against the floor.

• Slowly return to an upright position.

In the second stage, the hands can be guided one after the other towards the right and left feet.

Coaching tips

“The movement starts in the pelvis. Don’t just try to round your back.”
“You may bend your knees slightly if you feel a strong pull at the back of your legs.”

Shoulder and latissimus stretch

Starting position

From a all-fours position, push your hands far forwards. Your bottom should remain roughly in line with your knees or move slightly backwards.

Right-hand version

• Move both hands slightly to the left.

• Consciously push your right hand far forwards.

• Extend the right side of your body from the hip to the hand.

• Breathe calmly into your right side and your back.

Left-hand version

The same sequence of events on the opposite side.

Variant at the same time

• Push both hands far forwards, keeping them parallel.

• Let your forehead or chest sink towards the floor.

• Gently move your armpits downwards.

• Keep your lower back as neutral as possible.

Coaching note

“You should feel the stretch mainly along the sides of your back and beneath your armpits. Do not force your shoulders down.”

Child position (like in yoga)

Implementation

1–2 minutes

• Move your bottom towards your heels.

• Keep your knees either close together or slightly apart, depending on what feels comfortable.

• Lean your upper body forwards.

• Either stretch your arms out in front of you or rest them relaxed by your sides.

• Rest your forehead on the mat or on your hands, which are placed one on top of the other.

• Take 10 calm breaths.

Respiratory focus

Participants should try to consciously direct their breathing into the sides and back of their chest.

Instructions

“Feel your back expanding in all directions as you breathe in. As you breathe out, let your shoulders, stomach and hips feel heavier.”

Per participant:
1 soft mat

Active recovery is better than lying on the couch and doing nothing. However, it should be moderate exercise, i.e. easy cycling, jogging or Nordic walking in a more leisurely form.

In the group, a route defined by the sports leader is completed at a moderate pace.

• Intensity level: 1

• Heart rate: 60-70%

• Rule of thumb: Singing

Participant:
1 pair of Nordic walking poles

The participants perform massages with a tennis ball or throwing body on their partner. During the circular movements with the ball, the circumference (small-large) and the pressure (no pressure on joints) are varied.

Participant in supine position, massage by partner of:

• Front thigh muscles
• Abdominal muscles
• Chest muscles
• Arms
  

Participant in prone position, massage by partner of:

• Calf muscles
• Back thigh muscles
• Buttock muscles
• Back muscles
• Arms

Per group:
1 tennis ball
1 soft mat

The partner massages the tense muscle areas with the following hand movements in the following order:

• Stroking: Repeated stroking with the flat of the hands towards the heart;
• Kneading: Repeated one-handed, two-handed or finger kneading, return with light stroking
• Stroking
• Pressing: place hand flat on skin and press evenly without sliding. Release and repeat; stroking;
• Stroking
• Walking: "nettle technique". Place your hands flat and pull them against each other over the tissue
• Stroking

Per group
1 soft mat (small)

The participants form groups of two to four and tell each other as much as possible about today / the past weekend / their plans for the future etc. during an endurance run. The intensity of the run is correspondingly low (nevertheless form strength groups). The endurance run takes place on a familiar circuit (if possible, do not choose the athletics track or the football pitch).

No material required.

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

How to do it: Lie on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense the whole body as tightly as possible (5 to 7 seconds). Feel the relaxation and muscle sensation for the next 20 seconds or so.

Per day:
1 soft mat (small)

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

How to do it: Lie on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense individual body parts as tightly as possible (5 to 7 seconds). For the next 20 seconds or so, feel the relaxation and muscle sensation.

• Dominant hand and arm ("clench fist and press arm against support");
• Non-dominant hand and arm ("clench fist and press arm against support");
• Head and face ("grimace, squint eyes, wrinkle nose, press head against support");
• Upper body, stomach and buttocks ("consciously tense, clench buttocks tightly");
• Dominant foot and dominant leg ("clench feet slightly, lift whole leg off the floor at the same time");
• Non-dominant foot and leg ("clench feet slightly, lift whole leg off the floor at the same time").

Variant:
Power of imagination. The sequence is the same as the exercise above. However, you only imagine the tension (without performing it).

Per day:
1 soft mat (small)

You can find various videos on progressive muscle relaxation at www.youtube.com that you can integrate 1:1 into your lessons.

Per day:
1 soft mat

The participants massage their upper and lower legs as well as possible on their own. Massage in this order: stroking, kneading, stroking, pressing, stroking, walking, stroking.

Pro Tn:
1 soft mat (none)