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

The participants pass the ball to each other in the specified form before the last player in the line puts the ball in the basket with a lay-up.

Passing sequence:

1. A-B Overhead pass

2. B-C Chest pass

3. C-D Floor pass

4. D-E Lateral curve pass (i.e. pass next to the body; with one or both hands)

5.i.e. pass next to the body; one- or two-handed)

5. E Finish with a lay-up

6. F Secure the ball, then line up with the ball in the column

7. A-F Move to the next position in order immediately after the action

Per participant:
1 basketball

5 colouring sticks

Basketball game with 2 teams (3-4 players each) on one half of the court. Aim for the basket and two additional hoops. An oversized ball, e.g. a gym ball, is placed on the basketball hoop. 2 points can be scored if the basketball bouncing off the gym ball is caught as a rebound. 1 point is scored if the ball is placed in a hoop. This can be prevented by a defender putting his foot in the hoop. The attacker is the referee.

Objectives: Use of the rebound, opening up the game through additional scoring opportunities.

Variant I:
Change of possession after a point or when the ball is lost.

Variant II:
One team tries to score as many points as possible during 1-3 minutes and counts the points.

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

Two teams of 4-7 players play against each other in one half of the court. The team in possession of the ball tries to reach 10 catch points by passing, the passes are counted out loud. The 10th catch point authorises a fast attack on the basket in the free half of the court. The other team gains the right to a quick attack by winning the ball.

Objective: Adapted tactics, quick changeover from attack to defence.

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

Each player on both teams is given a number. The player with the number 1 stands on the box, only he can score a valid basket. The box and its territory are off-limits to the defence. After a successful basket shot, the number 2 climbs onto the box, number 1 becomes a field player.

Objective: Time for undisturbed basket shot, take position for rebound.

1 basketball
1 Swedish box
x game wristbands / cover ► team identification

Prone position on the slackline. Ideally, the slackline runs diagonally under the body (e.g. right shoulder, left thigh and left shin rest on the line).

Lighten the load:
Hold on to the slackline with one hand.

Lighten the load:
Stretch your arms out to the side; stand up from a prone position.

1 Slackline

Stomach position, grasp a dumbbell with both hands (back of each hand pointing to the respective side), these are placed on the floor at chest height, the arms are bent accordingly. From this position, stretch your arms to push your upper body away from the floor, your knees are also no longer in contact with the floor and your slightly bent legs are only supported on the tips of your feet. With a small jump forwards, bring your legs approximately shoulder-width apart towards the dumbbells (place your feet slightly inwards behind the dumbbells on each side). The upper body is tilted forwards as the outstretched arms are still holding the weights on the floor (back as straight as possible). Now straighten your legs, push your hips forwards and raise your upper body to a standing position. The arms remain stretched and point sideways along the body towards the floor in the end position so that the weights are approximately at hip height. Then lower your upper body back down to place the weights on the floor again with your arms straight (with the tips of your feet slightly offset outwards). Support your upper body with your arms (hands gripping the dumbbells) to perform a two-legged jump backwards so that you reach the push-up position. Lower your upper body back to the starting position in the prone position (bend your arms, hold the weights next to your chest, knees on the floor, straight legs resting on the tips of your feet).

Lighten:
Less/no weight.

Harden:
Execute a push-up instead of lowering your body to the prone position; more weight.

2 dumbbells

Stomach position, grasp a dumbbell with both hands (back of each hand pointing to the respective side), these are placed on the floor at chest height, the arms are bent accordingly. From this position, stretch your arms to push your upper body away from the floor, your knees are also no longer in contact with the floor and your slightly bent legs are only supported on the tips of your feet (push-up position). With a small jump forwards, bring your legs more than shoulder-width apart towards the dumbbells (place your feet slightly outwards behind the dumbbells on each side). The upper body is tilted forwards as the outstretched arms are still holding the weights on the floor (back as straight as possible). Now lift the weights off the floor and move them backwards between your legs to the height of your buttocks with your arms stretched out. Now swing the weights overhead by first holding the dumbbells in front of your chest with your arms bent, and from there push your arms out vertically upwards. The upright stance with arms stretched upwards and legs slightly bent corresponds to the end position. Then bend your arms while standing upright to bring the weights to your shoulders. Tilt your upper body forwards, stretch your arms and place the dumbbells on the floor between your legs (slightly in front of your feet) (legs slightly bent). Support your upper body with your arms (hands gripping the dumbbells), jump backwards with both legs so that you can assume the starting position in the prone position in one smooth movement (bend your arms, lower your upper body, hold the weights next to your chest, knees on the floor, straight legs resting on the tips of your feet).

Lighten:
Less/no weight.

Harden:
Execute a push-up instead of lowering the body to the prone position; more weight.

2 dumbbells

Lie on your stomach in front of a wall with the tips of your feet exactly in the corner between the floor and the wall and your arms bent next to your shoulders (palms on the floor, elbows pointing towards the wall). Extend your arms to push your upper body away from the floor, then walk your feet upwards along the wall (alternately moving one leg upwards), at the same time as moving your legs upwards, alternately move your arms towards the wall (walking with your arms). The legs and arms are moved until the handstand position can be assumed (full body stretch, arms stretched out in a high position). Then perform the movement sequence in reverse order to return from the handstand to the prone position.

Attention:
Move your legs and arms in a controlled manner.

Lighten:
Break off the exercise before the handstand position and return to the prone position (move your legs less far upwards).

Harden:
Additional weight (on your feet).

1 wall

2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Lie on your stomach in front of a wall with the tips of your feet exactly in the corner between the floor and the wall and your arms bent next to your shoulders (palms on the floor, elbows pointing towards the wall). Stretch your arms to push your upper body away from the floor, then walk your feet upwards along the wall (alternately moving one leg upwards), at the same time as lifting your legs, alternately move your arms towards the wall (walking with your arms). The legs and arms are moved until the handstand position can be assumed (full body stretch, arms stretched in a high position). Once in the handstand position, the hands are moved to the side a few times (running sideways with the hands) before the sequence of movements is repeated in reverse order to return from the handstand to the prone position. For the next repetition, move your arms to the other side to return to the starting point of the exercise.

Attention:
Move your legs and arms in a controlled manner.

Lighten:
Stop the exercise before the handstand position and return to the prone position (move your legs less far upwards); perform the exercise without moving your arms.

Harden:
Additional weight (on your feet).

1 wall

2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

In a prone position approx. 1 metre in front of a wall, hold a ball in front of your head with your arms bent. Raise your upper body slightly and throw the ball against the wall with both arms (movement from the elbows, stretching the arms) and catch it again. The ball never touches the floor.

Attention:
Keep your upper body (incl. arms/elbows) raised at all times.

Lighten:
Choose a lighter ball; just hold the position with your upper body slightly raised (without throwing the ball); hold your arms without the ball in front of you and bring them back sideways next to your body and back to the starting position.

Harden:
Choose a heavier ball.

Variant:
Hold a gymnastic stick in your hands with your upper body slightly raised (arms stretched), bring it to your chest (arms bent) and return to the starting position.

1 wall
1 soft mat (small)
1 ball (e.g. football, volleyball, basketball)

1 medicine ball ► Make the exercise more difficult (additional weight)

1 gymnastics stick/wooden stick ► Variation of the exercise

Two participants run on a circuit (e.g. athletics track) starting from the same point in the opposite direction. As soon as they meet, they run the same route back again. The aim is for both to arrive back at the starting point at the same time. The exercise form is continued until it is cancelled by the training leader.

Track: circuit

Intensity level: 3 (medium)

Max HR: 80-90%

Rule of speech: speak in complete sentences

Variant:
The participants run at different speeds (e.g. participant A: intensity 3; participant B: intensity 2).

Participant:
1 heart rate monitor

The foot loop of the cable pulley is placed around the training leg (left). In a standing position, facing the cable pulley, the leg is slowly pulled backwards against the weight and returned to the starting position in a controlled manner.

Starting position:
- Stand upright in front of the machine
- Hands on the machine to maintain balance
- Foot loop fixed to the ankle

Finishing position:
- Leg pushed backwards
- Movement from the hip, angle in the knee remains the same

Attention:
Training leg not fully extended.

1 weight tower/machine ► cable pulley (deep)