In this exercise, the positions are changed often. Each participant plays all positions, whether attack or defence.

The attackers line up according to the pattern and play for the point. If they score, they change positions for the next attack as follows 1 -> 2 -> 3 -> 4 -> 5 -> 6 -> 7 -> 1 ->. The defenders position themselves accordingly and also change their position.

Objective: Orientation in space

Per pitch:
1 handball
2 Tchoukball frames

Try out different ball trajectories and adjust the defence. In this exercise, the participants play towards the basket instead of the frame.

In order to score, the attackers must hit the basketball hoop so that the ball then falls to the ground. The defenders try to catch the ball before it touches the floor. Same rules as in the normal game (no obstruction), but catching the ball is allowed. Depending on the level, more than three passes are allowed.

Note: Once a point has been scored, the ball belongs to the other team and must cross the centre of the court before another attack (on one or the other basket).

Pitch:
1 handball
5-7 game wristbands / covers

The aim of this exercise is to execute quick passes across the forbidden zone in order to move the defence sideways.

Player A passes to B, who receives the ball on the run, jumps across the forbidden zone and passes to C, also on the run. C now throws to D, who takes a jump shot.

Note: First practise without running to understand the process, then in competition form with the defenders. How many points can be scored from six attacks?

Aim: High intensity; increase the load

Per pitch:
1 handball
2 Tchoukball frames

Form three teams of seven players each on a half court, one of which waits outside the court.

The other two teams each have a ball, move freely around the court and pass ten consecutive passes to each other according to the rules for tchoukball (no more than two steps with the ball, do not drop the ball on the ground, no obstruction, etc.).

The team that succeeds in this is awarded a point. If a team misses a pass or makes ten consecutive passes, it clears the field in favour of the waiting team.

Which of the three teams is the first to score five points?

Objective: free running, accurate passing, cover work, anticipation.

Pitch:
14 playing ribbons / covers
2 handballs

Playing together with simple forms of play:

• Player 1 throws the ball to player 2, who hits the ball back so that player 1 can catch the ball.

• Play the ball back and forth, stopping the ball before returning it (control shot).

• Play the ball back and forth 10 times without making a mistake (vary the distance).

• Player 1 hits the ball crosswise (diagonally), player 2 hits the ball longline (straight).

• Play the ball back and forth 3 times without making any mistakes, then play the point freely (score the point).

Per participant:
1 tennis racket

x tennis balls

Playing together to make progress (beginners):

Stop and continue playing:

• Stop the ball with your forehand, bounce it on the ground and return it.

• Stop the ball with your backhand, bounce it on the ground and return it.

• Stop the ball with your forehand, bounce it on the ground and return it with your backhand, or vice versa.

• Stop the ball with the forehand, return it directly from the air.

• Stop the ball with the backhand, return it directly from the air.

• Stop the ball with the forehand, return it directly from the air with the backhand, or vice versa.

• Stop the ball directly from the air with the forehand and also return it directly from the air.

• Stop the ball directly from the air with the backhand and also return it directly from the air.

• Stop the ball directly from the air with the forehand and also return it directly from the air with the backhand, or vice versa.

Playing in with tasks:

• Play the ball back and forth, throwing a second ball back and forth at the same time.

• Play the ball back and forth, picking up a ball from the ground after each stroke and putting it down again.

• Play the ball back and forth, but first stop the ball with your free hand before returning it with the racket.

Per participant:
1 tennis racket

x tennis balls

For beginners in tennis, exercises for eye-hand coordination are of great importance; for example, to be able to judge the balls correctly, to handle the balls or to promote dexterity in general. Here are some exercises that can be done with the tennis ball:

On the move:

• Throw and catch the ball with one hand (train both sides).

• Throw and catch 2 balls at the same time.

• Throw 2 balls at the same time: Throw ball 2 to the left and catch it with the right hand, throw ball 2 to the right and catch it with the left hand.

• Throw 2 balls up at the same time so that they meet in the air and catch them again.

• Throw the ball up, touch it with any part of your body (e.g. foot, knee, head) and catch it again.

• Throw 2 balls up and catch them with your hands crossed.

• Throw the ball up, perform an exercise (e.g. 360-degree turn) and catch it again.

• Bounce the ball with one hand (train both sides - also alternate between left and right bouncing).

• Bounce 2 balls at the same time.

• Bounce the ball, occasionally play the ball upwards with your foot, continue bouncing.

With partner (integrate small sideways shifts):

• Players 1 and 2 throw a ball to each other at the same time and catch their partner's pass (both sides train).

• Players 1 and 2 throw 2 balls to each other at the same time and catch their partner's passes. If necessary, drop the balls crosswise.

• Players 1 and 2 pass a ball to each other at the same time and catch their partner's pass, passing one ball on the ground and the other ball directly in the air.

• Players 1 and 2 pass 2 balls to each other at the same time and catch their partner's pass, passing one ball on the ground and the other ball directly in the air.

Per participant:
1-2 tennis balls

Simple coordination exercises with racket and ball are suitable for tennis beginners:

• Balance the ball on the racket (in motion).

• Balance the ball at eye level on the racket (in motion).

• Push the ball up from the bottom to the top with the forehand face of the racket.

• Push the ball up from the bottom to the top with the backhand face of the racket.

• Push the ball up from the bottom to the top alternately with the forehand and backhand faces of the racket. After each pass (forehand/backhand), optionally play the ball upwards once with your free hand.

• Bounce the ball upwards with the forehand face of the racket (without the ball hitting the ground).

• Bounce the ball upwards with the backhand face of the racket (without the ball hitting the ground).

• Bounce the ball upwards alternately with the forehand and backhand faces of the racket (without the ball hitting the ground).

• Bounce the ball upwards twice with the racket, let the ball hit the ground and bounce it upwards twice again.

• Bounce the ball upwards with the racket, after a few touches try to play the ball upwards with the frame.

• Bounce the ball downwards (in motion - always keep the racket above the ball).

With partner:

• Player 1 plays the ball upwards, the next ball is played upwards by the partner.

• Player 1 plays the ball upwards, the partner lets the ball hit the ground before playing the ball upwards.

• Player 1 bounces the ball, the next ball is bounced by the partner.

• 2 players pass the ball to each other along a line, but the ball is first caught with the free hand before being returned. In the first phase, let the ball hit the ground and pass it back, then pass the ball directly from the air to your partner.

• 2 players pass the ball to each other along a line (forehand/backhand/alternating forehand and backhand).

Per participant:
1 tennis racket
1 tennis ball

Exercises with a throw-off or lead-off by the leader are suitable for technical aspects of training.

Teaching the forehand and backhand technique:

• Exercise 1: the player drops balls and the leader holds the player's racket, so the player has to take a high loop, swing under the leader's racket and hit the ball to the other side.

• Exercise 2: as above, but the leader leaves the racket as an aid and drops the balls again.

• Exercise 3: the leader passes balls to the player, who must perform the same stroke sequence from the movement to the ball.

• Exercise 4: the leader plays from the opposite side with the racket and the player performs the same stroke sequence (further distance).

Per participant:
1 tennis racket

x tennis balls

The hoops are placed on the ground at a certain distance (approx. 10-15 metres) in front of the two groups in a square (3x3). Each group has three bibs, which they can distribute in the hoops. One bib may be carried per run. If a group manages to distribute the bibs in a row (horizontally, vertically or diagonally) in the hoops, they win the game. If a group has deposited the three bibs in the hoops, but the game has not yet been decided, the next runner can move a bib (of their own colour) that is already in place to continue the game and possibly win it.

Pitch:
9 hoops (optional: 4 ropes to mark the pitches)

Per group:
3 bibs (or 3 identical items such as marking hats, IVP, bag knife)
1 colouring stick

Single (group of 2) or double game (group of 4) to a winning set (11 points). If the group size is uneven (e.g. 3 participants), one player enjoys a break, whereby the set duration is reduced to 7 points to shorten the waiting times.

Additional strengthening task:
After each set, the loser completes a strength exercise: 5x squat plus jump squat

1 table tennis table
2-4 table tennis bats
x table tennis balls

Three players (A, B and C) pass the ball/throwing disc to each other in a confined space. A fourth player (D) tries to intercept the ball/disc. If player D is able to catch the ball/disc, he swaps places with the player who made the mistake. If an attacking player makes a mistake (e.g. leaving the boundary of the court with the ball/disc, inaccurate pass so that the ball/disc leaves the court), they must also assume the role of defender.

Variant:
Players B and C must always pass to player A.

Participant:
1 bat/stick ►intercross/lacrosse, smolball, floorball

Pitch:
1 ball/throwing disc ►basketball, Frisbee Ultimate, FooBaSKILL, futsal/football, handball, intercross/lacrosse, smolball, tchoukball, floorball
4 marking cones/caps (optional) ►pitch boundary

Exercise description:
5 attackers play against 2 defenders. The aim of the exercise is to encourage free running, accurate passing and anticipation. The attackers try to pass to each other (e.g. 15 passes = 1 point). The defenders aim to touch an attacker who is in possession of the ball/disc. If they succeed, the counting of successful passes starts again. After a few attempts, the team composition/roles are changed.

Participant:
1 stick/stick ►Inercross/Lacrosse, Smolball, Floorball

Pitch:
1 ball/throwing disc ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Tchoukball, Floorball
2 playing ribbons (optional) ► Defence player marking
4 marking cones/caps (optional) ► Playing field boundary

Exercise description:
Five players (A, B, C, D and E) pass the ball/throwing disc to each other in a confined space. Two other players (F and G) try to intercept the ball/disc. If a defending player (F/G) is able to catch the ball/disc, he/she swaps places with the player who made the mistake. If an attacking player makes a mistake (e.g. leaving the boundary of the court with the ball/disc, inaccurate pass so that the ball/disc leaves the court), the roles are also swapped and the defender who has held the position longer may swap roles with the attacker.

Variant:
Back passes to the player from whom the pass was received are not permitted.

Participant:
1 bat/stick ►intercross/lacrosse, smolball, floorball

Pitch:
1 ball/throwing disc ►basketball, Frisbee Ultimate, FooBaSKILL, futsal/football, handball, intercross/lacrosse, smolball, tchoukball, floorball
4 marking cones/caps (optional) ►pitch boundary

Exercise description:
There are 7 attackers playing against 4 defenders. The aim of the exercise is to promote free running, accurate passing and anticipation. The attackers try to pass to each other (e.g. 15 passes = 1 point). The defenders aim to touch an attacker who is in possession of the ball/disc. If they succeed, the counting of successful passes starts again. After a few attempts, the team composition/roles are changed.

Participant:
1 stick/stick ►intercross/lacrosse, smolball, floorball

Pitch:
1 ball/throwing disc ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Tchoukball, Floorball
4 playing ribbons/sticks ►Defence player marking
4 marking cones/caps (optional) ►Field boundary

Game idea:
Two teams with several outfield players and a goalkeeper play the ball into the opponent's goal through skilful attacking. Good defensive behaviour should prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball completely crosses the opponent's goal line.

Playing field:
Unihockey field (14mx21m) separated by boards. Two goals with a goal area (4.5mx3.5m).

Number of participants:
4 against 4 (3 field players plus goalkeeper)

Game rules:
The game begins in each section and after each goal with a face-off in the centre of the field by means of a bully.

The ball may only be played with the stick (except when the ball is advanced with the foot). The goalkeeper plays without a stick and may use his hands to defend or play the ball.

It is forbidden to lunge or swing the stick above hip height. You may not hit the opponent's stick or body with your own stick. Lifting the opponent's stick is also not permitted. A player may not lie down on the ground (maximum 3-point contact). When receiving the ball, at least one foot must touch the ground.

If the ball leaves the playing area, it is brought back into play by the opposing team within the playing area by means of a free hit (exception behind the goal: in this case, the face-off takes place at the next face-off spot from the corner of the playing area). Even after a foul, the free hit is taken at the place of the offence, unless it happened behind the baseline. The opposing players must keep a distance of two metres from each free hit.

Two teams of 3-4 players play against each other. A goal scored only counts if all players have touched the ball in succession. The same player may not score two goals in succession.

Objective: Good free running, accurate passing.

Per pitch:
2 floorball goals
1 floorball

Pro Tn:
1 floorball stick

2 teams play against each other. One group has its goals (raised boxes) in the corners of the pitch, the other in the centre of the hall (1-2 mats). The aim is to put as many balls as possible into the goals or onto the mat for the opposing team. Only one ball is allowed per run. Which team will have fewer balls in/on their goal after 2 minutes

Objective: ball control during the run, looking away from the ball, developing a game strategy

Pitch:
1 vaulting box
2 soft mats (small)
Uni hockey balls

Participant:
1 floorball stick

Simple standard pass and shot exercise: The players stand in both corners next to the goal. The foremost player runs in a high arc into the centre in front of the goal (around the marker stick). There he receives the ball from the other side and shoots (at the height of the two cones). The passer runs up next and shoots at the goal.

Variations:

• Shooting at the empty goal or whoever has shot then stands in the goal themselves.

• The sports leader can demand different types of shots (direct shots are also possible).

Per group:
1 Floorball goal
Hockey balls
4 hats (incl. starting markers)
1 colouring stick

Per Tn:
1 Floorball stick

The participants run through a slalom course consisting of marker cones while carrying the ball on a stick and then take a shot on goal from a defined line.

Additional strengthening task:
Those who do not hit the goal complete a strength exercise: 5x tricep press in a four-foot stance backwards

2 (small) goals
2-4 floorball sticks (depending on the number of participants)
2-4 floorball balls (depending on the number of participants)
12-16 marker cones/cups

Game idea:
Two equally sized pitches are divided by a centre line. The sky of both teams is located behind the baseline of the opposing team's pitch. One player is in the sky at the start of the game. During the game, each team tries to shoot the opposing players from their own pitch. Whoever is hit moves to the sky and can continue to try to hit opposing players with the ball from there. The player who is in the sky at the start of the game enters the playing field when a team-mate hits the ball for the first time. Anyone who catches a thrown ball keeps their life. The first team to run out of players loses the game.

Variations:

• A player who catches an opponent with the ball from the sky may return to the playing field.
• After a player lies down on his stomach in the sky, he may immediately attempt to run back into the playing field. If they are touched by an opponent while crossing the opponent's pitch, they must return to the sky.
• Two players can sneak out of the sky by piggybacking. If they are touched by an opponent while crossing the opponent's playing field, they must return to the sky.
• The last player in the playing field has several lives.
• There are 1-2 Swedish boxes in the playing field that can be used as cover.
• Each player (except those in the sky) places a cone in the playing field. If a cone is knocked over (by the ball or by touching it), the player who placed the cone goes to heaven.
• This variant begins in the same way as the basic form ends. One player is in the playing field, the rest start in the sky. The players in the sky try to hit the players in the field. If they succeed, they are allowed to enter the playing field, which continues to fill up. This makes it increasingly easier for the players in the sky to enter the playing field as the number of targets increases. Players hit in the playing field remain there. Which team is the first to run out of players in the sky?
• Each team secretly chooses a king and a jester. The sports director is informed of the choice. As soon as the king is chosen, the game is over. The jester cannot be hit and can therefore protect all players (including the king).
• Each team numbers its players in secret and gives the order to the sports director

Game idea:
Two teams face each other on the volleyball court and play the ball over the net so that it falls to the ground in the opponent's court.

Score:
A point is scored if the ball lands in the opponent's court or the opposing team is unable to return the ball in accordance with the rules.

Court:
Volleyball court (9m x 18m) divided in the middle by a net. Net height 2.00m to 2.42m depending on the category.

Number of participants:
6 against 6

Rules of the game:
The serve is executed behind the baseline by the team that won the last point or has the right to serve and must be hit directly over the net to the other side. If the ball is in play, the team in possession of the ball has the right to hit the ball three times (plus block contact) to return the ball to the opponent's half of the court. The ball may not be caught or guided and may not be touched twice in succession by a single player. The ball may be played with any part of the body (exception: at the face-off). The net may not be touched by the players at the upper white band. The move lasts until the ball touches the ground, goes out of bounds or a team fails to return it properly.

If the right to play the ball is regained by scoring a point, the players change positions in a clockwise direction. A set goes to 25 points with a difference of at least 2 points, otherwise the game continues until a 2-point lead has been established. If a team can win 3 sets, the game is won.

Game over the net with 2 teams of 3-6 players. The ball may be caught and is then thrown from the bottom to the top over the net into the opposing team's half of the pitch (no passing allowed within your own team). After each throw, the thrower runs around one of the cones, which are placed 1-2 metres outside the playing area. Each side has one cone next to the sideline and one behind the baseline. The opposing team catches the ball before it falls to the ground and then throws it back. Points for: Ball touches the ground, ball leaves the court, ball lands in the net.

Variant:
After a catch ball, 3 passes are allowed within the own team.

Pitch:
1 volleyball
1 volleyball net
6 cones

From the game of "ball over the string" to the game of "volleyball": The aim is to familiarise participants with the game of volleyball using simple game and exercise forms. The series of exercises is intended to help create more flow in the game of volleyball, which results in more fun than if the game consists almost exclusively of passing and errors.

1. Ball over the line:

Ball may be caught. Throw the ball over the net (only throws from bottom to top are allowed). After each throw, run around one of the cones, which are placed 1-2 metres outside the playing field. Each side has one cone next to the sideline and one behind the baseline. The opposing team catches the ball before it falls to the ground and then throws it back (no passes within the team). Points for: Ball touches the ground, ball leaves the court, ball lands in the net. Additional rule for better flow of play: the ball must be thrown into the back zone (over the 3 metre line).

2. Technique training: Manchette:

Demonstration by the sports leader (key points). Then practise in groups of 2 (at least 10 passes each)

3. Ball over the line combined with a cuff:

Same form of play as described above, but now the first touch of the ball after the opponent's throw over the net is with a cuff. After the cuff, the ball is caught by a team member and thrown to the opposite side. The run around the thrower's cones can still be maintained to create more free spaces (optionally, the passer must also perform the additional loop) or the rule can be omitted.

4. Technique training: 10-finger pass:

Demonstration by the sports leader (key points). Then practise in groups of 2 (at least 10 passes each)

5. Ball over the line combined with manchette and 10-finger pass:

Same game form as above. The first touch of the ball after the throw over the net is again with a cuff. The second touch of the ball must now be a 10-finger pass to a team-mate. Only then is the ball caught and thrown to the opposite side. The rule with the rounding of the cones can be retained (for throwers and passers) or cancelled.

6 cones

Per group:
1 volleyball

After a brief instruction from the sports leader on the manchette (stretched arms, impulse from the legs), the participants perform the following exercises:

• Pass the ball up with the manchette, drop it on the floor, run under it, pass the ball up with the manchette.
• Manchette - drop the ball on the floor - top pass - drop the ball on the floor - manchette - drop the ball on the floor - top pass, etc.
• Manchette - top pass (to the wall) - manchette - top pass (to the wall), etc.

Pro Tn:
1 Volleyball