Stand upright with your feet in the loops, hold the gymnastics pole with your hands on your shoulders behind your head, perform a lunge forwards, front leg bent (approximately right angle in the knee joint), back leg almost fully extended on tiptoe, move/rotate your upper body from one side to the other (head accompanies the movement), push off the front leg to return to the starting position. Switch sides after each lunge.

Attention:
The hips and knees point forwards during the entire movement. The front knee always remains behind the toe and centred over the foot. Lower your body in the centre (like a plumb line following the back knee, upper body remains upright, tighten your stomach).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands, roll up the elastic bands more.

Variant:
To relieve pressure on the neck, the gymnastic stick can also be held in front of the body at sternum level (baby position).

1 gymnastic bar with elasticated straps

One participant slowly strikes a straight line towards their partner's forehead. The opponent dodges and strikes back:

Leading hand:
When countering with the leading hand (example left side), the front foot remains stable in place, the weight is shifted to the rear (right) foot (tilt the upper body slightly backwards). To avoid the opponent's punch, the body weight is not only shifted backwards, but the upper body is also tilted to the side (outwards - to the right). Finally, you follow up with your own punch (jab) with the (left) lead hand (on the "inside" side).

Punching hand:
When countering with the punching hand (right side example), you take a step to the (left) side (sidestep), shifting your weight to the front (left) foot. Finally, the own punch (straight) follows with the stronger hand (on the "inner" side).

Exercise:
In groups of 2, the evasion including the counter punch is practised. This involves dodging twice to one side and then to the other (lead hand and punching hand). The sequence of movements is practised very slowly at first; the speed can only be increased once the sequence of movements has been completely mastered. The roll can be changed after each pass (twice on the left and right side) or after several passes. In order to gain more confidence in the sequence of movements, several passes in succession are suitable. It also makes sense to change partners from time to time (variety and different levels of participants). The instructor can make the exercise more difficult by no longer clearly defining the attacking side (e.g. 5 attacks - side arbitrarily determined by the attacker - role change - partner change).

Participant:
1 pair of boxing gloves

One participant strikes a straight line at their partner's forehead height. The opponent dodges to the side with a quick sideways movement of the upper body (punch with the right, dodge to the left). When avoiding, both fists remain up to cover, the boxer maintains eye contact with the opponent throughout the exercise. Perform the exercise on both sides and switch roles after a while.

No material required

Participant A slowly executes various punches against participant B and gives him enough time to adapt his defence. Strikes and their defence:

• Straight to the head ►Head cover (inside hand block) / Side avoidance
• Straight to the body ►Elbow block
• Side chop ►Rolling avoidance

After some time, switch roles.

Variant:
Discuss the sequence of punches together and execute the punches faster accordingly.

Participant:
1 pair of boxing gloves

One participant slowly strikes a straight line towards their partner's forehead. The partner evades by taking a long step backwards. The movement impulse is created by a powerful kick backwards with the front foot, at the same time the back foot is moved back significantly and finally the front foot is pulled in. After the backward step, make sure that the distance between the feet matches the starting position again.

Exercise 1a:
Participant A: left/right punch - step backwards / participant B: 2x block left/right - straight -> constant role reversal
Exercise 1b:
Participant A: analogue 1a plus straight / participant B: analogue 1a plus step backwards -> constant role reversal

Variant:
The groups of 2 are constantly in motion (shifting in the basic position forwards/backwards, left/right). On the command "top" from the leader, the combination (exercise 1a/1b) is performed.

Participant:
1 pair of boxing gloves

One participant throws a "slap" (a sideways punch) at their partner's forehead. The partner dodges by ducking and moving slightly sideways towards the punching arm (the nose draws a circle in the air). When avoiding, both fists must be held at the temple and the boxer must maintain eye contact with the opponent throughout the exercise. Perform the exercise on both sides and switch roles after a while.

No material required

One participant slowly strikes a straight line towards their partner's forehead. The partner evades by taking a step to the side:

Variant 1:
In a staggered stance (starting position), move the rear foot by approx. 90 degrees to one side or the other (correct step to the side, foot is lifted off the floor), then perform the same movement with the front foot (distance between the legs again corresponds to that of the starting position) and turn the upper body (chest finally points in the same direction as the feet - displacement corresponds to a quarter circle). The evasive manoeuvre can also be performed with the front foot, which is moved first (the back leg is pulled behind).

Variant 2:
Practically identical movement as described above, except that the front foot is always moved first. It is placed on the tips of the toes in order to rotate the body and the rear foot into the new position (with momentum, so to speak). This movement is called a "pivot" and, as a metaphor, you can imagine that the front foot is used to stub out a cigarette on the floor or remove chewing gum from the sole.

No material required

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

With a little run-up, take one or two steps up the wall to shoulder height and then drop straight onto your back.

1 wall
2 soft mats (large)

Post setup:
Place a large soft mat against a wall and place another large mat in front of it.
1-2 partners hold the mat against the wall.

Hold on to the parallel bars with your hands, run up the large soft mat with one or two steps, push off upwards and swing around the parallel bars, resting your head on your neck and landing in the starting position.

Variant:
Exercise performed with a horizontal bar. A large soft mat attached to a vaulting box serves as a "wall".

outdoor:
Hold on to the bar with your hands, perform a powerful push-off with the supporting leg, move the swinging leg over the bar and continue to turn until you reach the support or land safely on the floor again with both legs (hip swing)

1 wall
1 parallel bar
1 soft mat (large)
3-4 soft mats (small)

Variation of the exercise:
1 horizontal bar
1 vaulting box

Indoor set-up:
Place the parallel bar in front of a wall, fix the bars at chest height, place a large soft mat against the wall and lay out a few small soft mats on the floor to secure it.

Variant: Place a large soft mat against a Swedish pole.

Outdoor:
1 pole

The partners each grab one of the jumper's upper arms from both sides and do not let go until they land safely. Run towards the wall with momentum, run up to shoulder height with one or two feet on the wall and push off, lean your head back and throw your legs in the direction of rotation, turn and land on both legs.

Variant:
Hook a vaulting box top diagonally into the wall bars as an aid and walk up it.

1 wall
2-3 soft mats (small) ► Indoor version

Variation of the exercise:
1 wall bars
1 vaulting box

The partner places the hand of the arm further away on the back of the jumper's neck and the other hand on the lower back. The hands accompany the jumper throughout the jump until they reach a safe standing position. Run towards the wall with momentum, run up the wall to shoulder height with one or two feet and push off, rest your head on the back of your neck and throw your legs in the direction of rotation, turn and land on both legs.

Variant:
Hook a vaulting box top diagonally into the wall bars as an aid and walk up it.

1 wall
2-3 soft mats (small) ► Indoor version

Variation of the exercise:
1 wall bars
1 vaulting box

Game idea:
Two parties try to score a direct point by skilfully hitting the shuttle or to force a mistake by the opposing party.

Scoring:
A point is scored if the shuttle lands in the opponent's court or if the opposing party cannot return the shuttle in accordance with the rules.

Court:
Badminton court, net height 1.55m.

• Singles: inside sideline; back baseline.
• Doubles: outside sideline; back baseline.
• On serve, the court is bordered by the front service line.

Number of participants:
1 against 1 (singles), 2 against 2 (doubles)

Rules of the game:
Each party can score regardless of the right to serve. The player who won the previous point has the right to serve. The serving player must stand within their own service sector and play the shuttle diagonally into the opponent's service sector. If your own score is even, the serve is made from your own right-hand sector; if your own score is odd, the serve is made from the left-hand sector. The serve is served below the waist and the shuttle may touch the net when serving (no repetition).

Doubles:
The right to serve changes to the opponent after a fault. If the right to serve changes, the person serving also changes within the team.

Only one serve per party is allowed. It is considered a fault if the shuttle does not cross the net, touches the wall, ceiling or floor outside the court or if a party or a racket touches the net.

A set goes to 21 points. To win, there must be at least a 2-point difference (i.e. the game continues until one party has a 2-point lead) and it is played to two winning sets.

Passing game in teams of two; during the passes, the partner is asked for the type of shot, but before the shuttle goes over the net (e.g. forehand, backhand, overhead, hand change or rotation on its own axis)

Per participant:
1 badminton racket

Per group:
1 shuttle

Passing game in teams of two; both players stand so that they have little freedom of movement (e.g. on a long bench, a vaulting box or in a hoop)

Variant:
Only one player has limited freedom of movement.

Per participant:
1 badminton racket

Per group:
1 shuttle
2 long benches, vaulting box or tyre

Passing game in teams of two; the shuttle should be caught and stopped by the player every third or fifth touch of the ball.

Per participant:
1 badminton racket

Per group:
1 shuttle

Passing game in teams of two; before the shuttle is hit back, however, it is played vertically upwards and only then hit back again.

Per participant:
1 badminton racket

Per group:
1 shuttle

6-8 participants form a circle. The game is played with a shuttle, which should stay in the air as long as possible.

Variant:
Multiple shuttles.

Per participant:
1 badminton racket

Per group:
1 shuttle

Two players pass the shuttle to each other as often as possible in a given time and count the shuttle changes. All pairs are the same distance apart. The pair with the highest number of shuttle changes wins the game.

Per participant:
1 badminton racket

Per group:
1 shuttle

4-10 players play on each pitch, evenly distributed over both halves of the pitch. The foremost players on both sides are in the field and pass the shuttle to each other. The remaining players wait in single file behind the playing field until it is their turn. After each stroke, the respective player runs to the opposite side, lines up at the back and waits for his next stroke. The player at the front of the column becomes the new batter. If a player makes a mistake (hit out or ball falls to the ground in their own court), they are eliminated from the game. The last 2 players play a final game to 3 points.

Variant:
Ejected players have the chance to return to the game by being eliminated by the player who threw them out (i.e. last touch of the ball before the error).

Per participant:
1 badminton racket

Per court:
1 shuttle

Passing game in teams of two; change of hands after each shot. Who makes fewer mistakes?

Per participant:
1 badminton racket

Per group:
1 shuttle

Single (group of 2) or double game (group of 4) for a certain number of points (e.g. 10). If the group size is uneven (e.g. 3 participants), one player enjoys a break, whereby the duration of the game is reduced (e.g. 7 points) so that waiting times are shortened.

Additional task Strengthening:
After each game, the loser completes a strength exercise: 5x push-ups plus stretch jump (burpee)

1 badminton net
2 badminton support poles
2-4 badminton rackets
1 badminton shuttle

Pendulum relay with several teams (participants of the teams are evenly distributed on markers approx. 20 metres apart). Each team has a racket and a shuttle. The first runner from each team must balance the shuttle with the racket to the other side while running and then hand the racket and shuttle to the next runner. If the shuttle falls down, it must be picked up and placed back on the racket. Each player completes two runs (i.e. the players are in the same position at the end as at the beginning).

Variant:
The players must hit the shuttle at least 10 times in the air during the race.

Per participant:
1 badminton racket

Per group:
1 shuttle

Explain the stroke terms clear, lob, drop, net drop, drive and smash on the flipchart (see image 1/2).

Two players stand opposite each other on either side of the net and perform various stroke exercises:

• Clear - Clear
• Drop - Underhand Clear
• Net Drop - Net Drop (play exclusively in the court in front of the service line)
• Drive - Drive
• Clear - Smash

Handling position:

• Rush grip (frying pan) for beginners
• Forhand / backhand grip offers more options

Per participant:
1 badminton racket

Per group:
1 badminton shuttle

1 flipchart (stroke types)