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

Lay on your side, stretch your legs and arms and lift them slightly off the floor. Pull your navel towards your spine and consciously tense your abdomen and then change your side position without changing your body position (roll alternately to the right or left side).

Attention:
Stretched arms and legs practically form a line.

Lighten:
Just hold the position with your arms and legs raised and switch sides from time to time.

Harden:
Add weight to your arms and/or legs.

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

Stand upright in front of a wall, shoulder-width apart (facing the wall), with arms bent (approximately 90 degrees at the elbow joint), holding a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated as far as possible to the left side (gaze follows the movement), while the legs and arms remain stable (lift the heel on the opposite side - right - as far as possible). Then swing the upper body back to the starting position and at the same time throw the ball (sideways) against the wall. Catch the ball and return to the starting position to restart the exercise.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller movements (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright in front of a wall, shoulder-width apart (facing the wall), with arms bent (approximately 90 degrees at the elbow joint), holding a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated as far as possible to the right side (gaze follows the movement), while the legs and arms remain stable (lift the heel on the opposite side - left - as far as possible). Then swing the upper body back to the starting position and at the same time throw the ball (sideways) against the wall. Catch the ball and return to the starting position to restart the exercise.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller movements (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright, shoulder-width apart, in front of a wall (facing the wall), with arms bent (approximately 90 degrees at the elbow joint), holding a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated as far as possible to the side (gaze accompanies the movement), while the legs and arms remain stable (lift the heel on the opposite side of the rotation movement at most). Then swing the upper body back to the starting position and at the same time throw the ball (sideways) against the wall. Catch the ball and return to the starting position to start the same exercise on the other side.

Attention:
Tighten your abdomen, keep your back straight, your pelvis stays in place and only your upper body moves.

Lighten:
Smaller movements (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright in front of a wall (facing the wall horizontally, left shoulder closer to the wall), with arms bent (approximately 90 degrees at the elbow joint), hold a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated to the side towards the wall in a swinging motion (gaze accompanies the movement) until the arms are facing the wall and the ball is thrown against the wall at the same time. During the rotation movement, the legs and arms remain stable (lift the heel of the foot furthest from the wall at most). Catch the ball and bring your upper body back to the starting position.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller range of motion by pointing the stance more towards the wall (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright in front of a wall (facing the wall horizontally, right shoulder closer to the wall), with arms bent (approximately 90 degrees at the elbow joint), hold a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated to the side towards the wall in a swinging motion (gaze accompanies the movement) until the arms are facing the wall and the ball is thrown against the wall at the same time. During the rotation movement, the legs and arms remain stable (lift the heel of the foot furthest from the wall at most). Catch the ball and bring your upper body back to the starting position.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller range of motion by pointing the stance more towards the wall (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, looking upwards, bring the upper arm under the body and back to the starting position, accompany the movement with your head (looking down from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Additional weight (for the free arm); unstable base (possible for both the supporting arm and the legs).

1 weight cuff/dumbbell ► making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, hold the pistol in the free hand, look towards the weapon, bring the pistol under the body and back to the starting position, accompany the movement with the head (look from top to bottom).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 pistol (neutralised)

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, hold the dumbbell in your free hand, look towards the weight, bring the dumbbell under your body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Keep your pelvis stable; keep the shoulder of the supporting arm above your elbow.

Lighten:
Knees on the floor.

Harden:
Stable support (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, feet on the balance board, look towards the free arm, bring the playing arm under the body and back to the starting position, accompany the movement with your head (look from top to bottom).

Attention:
The pelvis remains stable; keep the shoulder of the supporting arm above the elbow.

Lighten:
Without an unstable base.

Harden:
Instant base for the supporting arm as well; hold additional weight in the free hand.

1 balance board

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)
1 dumbbell ► Make the exercise more difficult (additional weight)

Side support on the (right) forearm and vertically extended upper arm, looking upwards, bring the upper arm under the body and back to the starting position, accompany the movement with your head (looking down from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Additional weight (for the free arm); unstable base (possible for both the supporting arm and the legs).

1 weight cuff/dumbbell ► making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable surface)

Side support on the (right) forearm and vertically extended upper arm, hold the pistol in the free hand, look towards the weapon, bring the pistol under the body and back to the starting position, accompany the movement with the head (look from top to bottom).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 pistol (neutralised)

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (right) forearm and vertically extended upper arm, hold the dumbbell in your free hand, look towards the weight, bring the dumbbell under your body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Pelvis remains stable; rotation of the upper body in lateral forearm support.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (right) forearm and vertically extended upper arm, feet on the balance board, look towards the free arm, bring the playing arm under the body and back to the starting position, accompany the movement with your head (look from top to bottom).

Attention:
Pelvis remains stable; keep the shoulder of the supporting arm above the elbow.

Lighten:
Without an unstable base.

Heavier:
Instable base also for the supporting arm; hold additional weight in the free hand.

1 balance board

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)
1 dumbbell ►Make the exercise more difficult (additional weight)

Side support on the (left) forearm and vertically extended upper arm, hold the dumbbell in your free hand, bring the dumbbell under your body and back to the starting position.

Attention:
Keep your pelvis stable; keep the shoulder of the supporting arm above your elbow.

Lighten:
Perform without dumbbells; do the exercise on your knees.

Harden:
More weight.

1 dumbbell

Side support on the (right) forearm and vertically extended upper arm, hold the dumbbell in your free hand, bring the dumbbell under your body and back to the starting position.

Attention:
Keep your pelvis stable; keep the shoulder of the supporting arm above your elbow.

Lighten:
Perform without dumbbells; do the exercise on your knees.

Harden:
More weight.

1 dumbbell

Lateral support with the (left) arm extended, upper arm holding the dumbbell also extended (vertically upwards in a high hold), gaze directed upwards, bring the upper arm under the body and back to the starting position, accompany the movement with the head (gaze directed downwards from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor; no weight for the free arm.

Heavier:
More weight; unstable base (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)

High side plank on the extended (left) arm, with the hand positioned directly beneath the shoulder; the wrist, elbow and shoulder should be in a straight line, with the legs either crossed or slightly offset. Lift the body until the head, torso and legs also form a straight line. First stretch the free arm upwards, then slowly rotate the upper body forwards/downwards and bring the free arm under the torso (rotation). Keep the hips stable; the movement should come from the thoracic spine, not the pelvis.

Attention:
The hips do not tilt or rotate (loss of stability), momentum rather than control (training effect is lost), rotation is too fast, the shoulder ‘sags’ in the supporting arm, the neck rotates instead of the thoracic spine, do not hold your breath.

Lighten:
Knee on the floor (modified side plank); rotation without bringing the arm all the way under the body (smaller range of motion); feet staggered rather than one on top of the other; open the hand of the free arm only to shoulder height (no full rotation).

Harden:
Stack your feet on top of each other (less stable base); perform a slow, controlled eccentric phase (rotate very slowly); additional weight in the top hand; unstable surface under the supporting hand; pause at the end of the rotation (isometric hold under tension); combine with leg lifts (e.g. lift the top leg in the side plank).

1 weight cuff/dumbbell ►making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ►making the exercise more difficult (unstable surface)

Side plank with the (right) arm extended, upper arm holding the dumbbell also extended (vertically upwards in a high position), look upwards, bring the upper arm under the body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor; no weight for the free arm.

Heavier:
More weight; unstable base (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)

High side plank on the extended (right) arm, with the hand positioned directly beneath the shoulder; the wrist, elbow and shoulder should be in a straight line, with the legs either crossed or slightly offset. Lift the body until the head, torso and legs also form a straight line. First stretch the free arm upwards, then slowly rotate the upper body forwards/downwards and bring the free arm under the torso (rotation). Keep the hips stable; the movement should come from the thoracic spine, not the pelvis.

Attention:
The hips do not tilt or rotate (loss of stability), momentum rather than control (training effect is lost), rotation is too fast, the shoulder ‘sags’ in the supporting arm, the neck rotates instead of the thoracic spine, do not hold your breath.

Lighten:
Knee on the floor (modified side plank); rotation without bringing the arm all the way under the body (smaller range of motion); feet staggered rather than one on top of the other; open the hand of the free arm only to shoulder height (no full rotation).

Harden:
Stack your feet on top of each other (less stable base); perform a slow, controlled eccentric phase (rotate very slowly); additional weight in the top hand; unstable surface under the supporting hand; pause at the end of the rotation (isometric hold under tension); combine with leg lifts (e.g. lift the top leg in the side plank).

1 weight cuff/dumbbell ►making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ►making the exercise more difficult (unstable surface)

Attach the elastic band to the wall bars (or e.g. a tree) at head height, sit upright on a long bench/swinging box top/chair at a 90 degree angle to the wall bars (to the tree), keep your legs shoulder-width apart, grasp the elastic band at shoulder height with both hands, move your upper body to the far (right) knee/thigh and return to the starting position, keeping your arms stable.

Caution:
Work from the torso and not with the arms.

Easier:
Choose an elastic band with less resistance.

Harder:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bars/tree
1 long bench/1-2 swing box elements (incl. top section)/chair

Attach the elastic band to the wall bars (or e.g. a tree) at head height, sit upright on a long bench/swinging box top/chair at a 90 degree angle to the wall bars (to the tree), keep your legs shoulder-width apart, grasp the elastic band at shoulder height with both hands, move your upper body to the far (left) knee/thigh and return to the starting position, keeping your arms stable.

Caution:
Work from the torso and not with the arms.

Lighten:
Choose an elastic band with less resistance.

Heavier:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bars/tree
1 long bench/1-2 swing box elements (incl. top section)/chair