Shuttle juggling in various positions (smooth transitions):

• standing
• walking
• sitting
• on your stomach
• on your back
• running
• walking backwards, etc.

Per participant:
1 badminton racket and 1 shuttle

Passing game in teams of two; the players sit opposite each other and pass the shuttle to each other. From this position, the players take it in turns to lie on their backs without interrupting the rally.

Per participant:
1 badminton racket

Per group:
1 shuttle

The participant tries to maintain balance on a balance board (feet parallel or orthogonal to the roller). The exercise can be made more difficult by doing squats or juggling balls at the same time. Advanced users can also stand on the balance board on one leg. For beginners, a friend can provide assistance or you can position yourself in front of a wall that you can support yourself against.

► Balance ability

1 balance board
3 tennis balls

Stand on the narrow side of the long bench on one leg and perform half and full turns without falling off the bench. After a few attempts, change the standing leg.

► Balance ability

1 Longbank

Running a certain distance standing on a running board with wheels.

Difficulty:
Running backwards.

Variant:
Race between group members over a specified distance. On contact with the ground, the respective participant must move back by 2 metres.

► Balance ability

1 footboard with wheels

Sit on the exercise ball, raise your arms and legs slightly and keep your balance (floating position).

Variant:
Take a kneeling or even standing position on the exercise ball.

►Balance ability

1 exercise ball

The participant positions themselves in front of the long bench, fixes a point on the ceiling or floor and quickly rotates around their own axis 5-10 times before balancing over the long bench immediately afterwards.

► Orientation skills, balance skills

1 Longbank

Two participants stand on one leg on the narrow side of a long bench and face each other head-on (stand on a wall, ground line or other elevation ►outdoor version), pressing the inside of the foot of the free leg (also possible with the outside edge of the foot) against the foot of the other person, then trying to push their partner off the bench without losing their balance. Switch legs from time to time.

1 long bench

Indoor post setup:
Narrow side of the long bench points upwards.

Outdoor:
Narrow wall, ground line or other elevation.

Balance over the horizontal bar from one side of the vaulting box to the other

2 vaulting boxes
1 horizontal bar
1 soft mat (small)

Post structure:
Place two vaulting boxes (2 elements each incl. top section) on a wall approx. 1.5m apart, place a horizontal bar over the two top sections.

Balance over the horizontal bars from box to box top.

Variations:
Integrate jumps;
Include 180 and 360 degree turns.

outdoor:
Balance on a narrow ledge and incorporate jumps and 180 or 360 degree turns.

3 vaulting box (upper parts)
2 horizontal bars

Post structure indoor:
Three vaulting box upper parts are placed on the floor and connected with horizontal bars.

outdoor:
a narrow bar/raiser.

Moving from one vaulting box to the other by crossing the bar on all fours or in an upright position.

1 parallel bars
2 vaulting boxes
2-4 soft mats (small)

Post setup:
Set up two vaulting boxes with a parallel bar in between (lengthwise).

Balancing over the long benches and the vaulting box from one side to the other.

Variations:
Change direction of movement (fw./rw.);
Change type of movement (upright/on all fours);
Change speed.

outdoor:
Walk along a pole or narrow wall in a four-foot stance.

Variant:
Walk backwards.

1 vaulting box ► indoor version
2 long benches ► indoor version

Indoor post setup:
Hook two long benches with the narrow side facing up at both ends of a vaulting box.

outdoor:
Pole or narrow wall.

Balancing over long benches and medicine balls from one side to the other.

Variations:
Jumping with one leg from ball to ball;
Jumping with 180 degree turns from ball to ball.

outdoor:
Standing frontally on the pole (e.g. barrier, fence) and balancing. The second person provides assistance so that no one falls.

Variations:
Stand sideways;
Walk on the pole.

2 long benches
3 medicine balls

Indoor set-up:
Three medicine balls lie between two upturned long benches (narrow side facing upwards) at a slight distance from each other.

Outdoor:
A very narrow surface.

Two participants grab a ball with both hands. The participants try to snatch the ball from their opponent. Whoever captures the ball wins.

1 ball (e.g. volleyball, softball, handball, basketball, football)

One participant tries to shield a ball as well as possible from their opponent (e.g. burying the ball underneath them in a four-footed stance). The opponent tries to steal/steal the ball from them.

Variant:
Stop time until the ball is successfully captured or set a time limit for the attempt.

1 soft mat (small) ►indoor version
1 ball (e.g. volleyball, softball, handball, basketball, football)

1 rash tent sheet ►outdoor version

1 stopwatch ►variations of the exercise

One participant stands on the slackline, the partner on the floor. Now try to pass the ball back and forth as often as possible without the participant on the slackline falling off it.

Heavy:
Both participants stand on the same or different slacklines and try to pass the ball back and forth as often as possible.

1 Slackline

The participant stands at the beginning of the row of mats and throws a soft/foam/volleyball high into the air. The participant then performs a forward roll and tries to catch the ball directly out of the air while standing.

Variant:
Roll backwards; two rolls etc.

►Orientation skills, differentiation skills

4 soft mats (small) ► indoor version
1 soft/foam/volleyball

Turf pitch ► outdoor version

Indoor post set-up:
Using small soft mats to form a row of mats.

Two participants stand opposite each other on the narrow side of a long bench (possibly raised using Swedish boxes) and each hold a medicine ball in their hands. The participants try to push each other off the long bench with the medicine balls. Whoever touches the ground first loses.

1 long bench
2 medicine balls

2 vaulting boxes ►Variation/making the exercise more difficult (post set-up)

Post set-up:
Position the long bench with the narrow side facing up (possibly hang it on the side of two vaulting boxes so that the long bench is raised off the ground).

Game idea:
Quick and accurate passing of the ball in front of the opponent's basket and a final attack with a direct throw into the basket or via the board. The opposing team has the task of fending off the attack, gaining possession of the ball and going on the attack itself.

Scoring points:
A basket from the field counts as 2 points. A successful shot from beyond the 3-point line scores 3 points. A sunk free throw scores 1 point.

Court:
Basketball court (15mx28m), basket with rebound board. Basket height 3.05m

Number of participants:
5 against 5

Game rules:
The game starts with a bouncing ball in the centre of the court. If the ball leaves the court, the opposing team returns it into play with a throw-in from the edge of the court. After a point is scored, the right to attack changes and the ball is brought back into play with a throw-in from the baseline on the side of the scorer (except in the case of several free throws). If the attacking team has crossed the halfway line and is in the opponent's half of the court, it may not return the ball to its own half.

The game is played largely without physical contact. A maximum of one step may be taken with the ball in the hands without bouncing or passing (step fault). So-called doubles are also prohibited (catch-bounce-catch-bounce). Star steps are permitted with the ball in the hands (one leg remains firmly on the ground). If the shooter is obstructed, they are allowed free throws (2 inside or 3 free throws outside the 3-point line).

There are several rules for time violations in basketball. For example, you have a maximum of 24 seconds for an attack, whereby you must have crossed the centre line within 8 seconds. No player on the team in possession of the ball may stay in the opponent's restricted zone (trapezoid between the baseline and the free-throw line) for longer than 3 seconds. You have 5 seconds to get the ball back into play after winning a point or leaving the court.

Half of the players have a ball. They are attackers. The other players are defenders. The attackers can shoot at all baskets, but only once in a row at the same basket.

Each defender can get a ball at any point in the court by defending according to the rules. After a successful basket shot, the attacker retains possession of the ball. Everyone counts the number of baskets scored in a given time.

Objective: Intensive practice of technical and tactical elements

x basketballs
6 basketball hoops

Two teams play for all available baskets in the entire hall. The aim is to score baskets in the opponent's half of the court. A player - the joker - waits behind the baseline and may be included in the attack. However, the joker may not cross the baseline.

Objective: Good free running, intensive passing and man-to-man defence

1 basketball
6 basketball hoops
x game wristbands / covers ►team labelling

The participants bounce the ball through a slalom course consisting of colouring sticks and then perform a basket shot or basket shot. The throwing stations are defined with cones, the cones close to the basket indicate a basket shot.

Additional strengthening task:
Those who do not sink the ball into the basket complete a strength exercise: 10x rotation of the upper body in a sitting position (russian twist)

1 basketball hoop
2-4 basketball balls (depending on the number of participants)
6 colouring sticks
8 marker cones

The participants spread out in the corners of the pitch at the start of the exercise. The sequence of the exercise is as follows:

Two players (A1+B1 or A2+B2) perform the exercise together on one side along the entire length of the hall.

Player A1:

1. Dribbling around the marker sticks (incl. change of hands)
2. Pass to player B1
3. Running around the marker change of hands)
4. Pass to player B1
5. Run around the marker, demand and receive the pass
6. Finish with a lay-up
7. Settle into the line of players opposite the starting point (new player B1)

Player B1:

1. Sprint to the mark (note timing to player A1)
2. Claim and receive the ball
3. Pass into the run of player A1
4. Chase after player A1 to secure the ball after he has finished (rebound)
5. Join the column on the opposite side (new player A2)

Player A2: Analogue to player A1, but becomes player B2 after the exercise

Player B2:Analogue to player B1, but becomes player A1 after the exercise

The players therefore rotate in an anti-clockwise direction.

Participants:
1 basketball

Pitch:
12 colouring sticks

Ball in the centre with player 1. Player 1 passes the ball to player 2 (wing) and runs through in front of her defender towards the basket. If player 1 receives the ball back from player 2, he moves towards the basket. If he does not receive the ball, he continues his movement and runs to the opposite wing position. As soon as player 1 starts running, player 3 moves to his position. The starting position in the triangle is restored.

Variations:

• Players 1 and 3 are next to the painting stick, player 2 next to the second painting stick (at a distance of about 10 metres). 1 passes the ball to 2, follows the ball, runs around the colouring stick and prepares to receive the ball again. 2 has now passed to 3 and followed the ball, etc. After twenty successful passes, increase the distance between the painting sticks.
• The same triangular position as for the Give and Go, ball in the centre. 1 plays the pass to 2 and puts a block on the defender of 3 (stable position, arms crossed). 3 runs off and offers herself to receive the ball. Finish as with the give and go.
• With ground passes, one-handed passes, overhead passes.

1 Basketball

2 teams (4-7 players each) play against each other at their own target. The target is a hoop that is held horizontally in front of the vaulting box by a player standing on the vaulting box. The player may move the hoop towards the ball.

Goal: good teamwork.

Variant:
Target throws to the hoop may not be defended.

1 basketball
2 hoops
x game wristbands / covers ► team identification