An endurance run in (small) groups (based on running speed) or individually on a flat course. The running speed remains constant the whole time (choose the appropriate speed depending on the strength class).

Course: loop; from A to B; from A to B and back again

Intensity level: 2-3 (easy-medium)

Hmax: 70-90%

Rule of speech: chatting - speaking in full sentences

Attention:
The course must be known or clearly signalled to all participants.

Variant:
Change the course of the route (e.g. integrate inclines).

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

An endurance run in (small) groups (based on running speed) on a flat course. The running speed is increased from time to time (choose the appropriate pace depending on the strength class), but the specified intensity levels are maintained.

Course: loop; from A to B; from A to B and back again

Intensity level: 1-3 (very easy-loose-medium)

Hmax: 60-90%

Speaking rule: sing-chatter-speak in full sentences

Caution:
The course must be known or clearly signalled to all participants.

Variant:
Change the course (e.g. integrate inclines).

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Two participants hold hands crosswise with their thumbs in the air. On command, both try to catch the opponent's thumb with their own thumb and press it down. The winner is the one who can hold their opponent's thumb for two seconds. Switch sides after each round.

No material required

From the shoulder-width boxing position, a tennis ball is bounced with one hand while the other hand is always held at the temple. The participant moves freely on their feet as if on a track (forwards, backwards, sideways - also in a circle, bouncing the tennis ball at the same point).

Variant:
A fight between everyone (or duel): the participant whose tennis ball touches the floor or is held twice in succession completes an additional task (press-ups, stretch jumps, squats). The opponent's tennis ball may be touched, but there is no physical contact.

1 Tennisball

Exercise 1:
Static form: From the shoulder-width boxing position, bounce a tennis ball (in a hoop) with one hand, keeping the other hand on your temple at all times. Change which hand is bouncing the tennis ball from time to time.

Exercise 2:
Dynamic form: Move the tennis ball between the rings (bouncing on the feet) without touching them.

Exercise 3:
On a command from the instructor ("top"), swap the tennis ball with a partner.

Exercise 4:
At the instructor's command ("top"), try to steal another participant's tennis ball without losing your own ball.

Exercise 5:
All against all (elimination match): whoever loses their ball is eliminated (possibly perform additional tasks).

Per participant:
1 tennis ball
1 tyre

Place one foot and the opposite hand on the slackline, stretch out the other limbs (horizontally) and hold the position. The closer the hand and foot are to each other, the less stable the position is; if they are further apart, you need good body tension.

Elevate:
Tap marked points on the ground with your hand; cat walk (move forwards from a diagonal position).

1 Slackline

Strong run-up, frontal take-off approx. one leg length in front of two soft mats lying on top of each other, pull your legs up quickly in the air and bring them forwards in a horizontal position, hit the mat hard with both hands when landing in the seat.

Variant:
Lower mat height (only 1 soft mat).

2 soft mats (large)

Post structure:
Place two large soft mats on top of each other.

Strong run-up, frontal take-off approx. one leg length in front of the obstacles, pull your legs up quickly and bring them forwards in a horizontal position, push off the vaulting box with both hands.

Variant:
Vary the height of the box.

2 vaulting boxes/pommel horses
1 soft mat (large)
1 elastic rubber band

Post set-up:
Place two vaulting boxes next to each other at a distance of approx. 50 cm, place a large soft mat behind them, stretch an elastic rubber band between the vaulting boxes if necessary

Strong run-up, frontal take-off approx. one leg length in front of the vaulting box, pull your legs up quickly and bring them forwards horizontally, push off the box forcefully with both hands to land, continue running directly after landing.

Variant:
Vary the height of the box.

1 Swedish box/pommel horse

The participants form two groups, each of which is assigned to a slackline. Now the participants, one after the other, walk as far as possible along the slackline. The distances travelled by the individual participants are added up. Which group covers a greater distance

Difficulty:
Only metres walked backwards count

1 Slackline

Two participants stand opposite each other at a distance of 3-5 metres and simultaneously pass a football and a shuttle back and forth with badminton rackets.

Variant:
Pass the football and shuttle at the same or opposite pace.

► Differentiation skills, orientation skills, reaction skills

Per group of 2:
2 badminton rackets
1 badminton shuttle
1 football

Stand on one side of the long bench, hold on to the edges of the wide side of the long bench with your hands, jump over the bench in as high a squat as possible (squat turn), land on the other side of the long bench.

Variant:
Place balls on the long bench, over which the legs must be guided.

1 long bench

2-3 medicine balls ► Variation of the exercise

Slow run-up, place your hands on the top of the vaulting box (the upper hand points horizontally in the direction of the jump, the lower hand points towards the ground), jump over the vaulting box with your legs drawn up (squat turn), landing on both legs on a small soft mat.

Variant:
Set up the top of the vaulting box more firmly (e.g. on a wall bar).

1 vaulting box
2 soft mats (small)

1 wall bars ► Variation of the exercise

Post setup:
The top element is leant against the vaulting box at an angle, with small soft mats on both sides.

Approach the large soft mat at a 45-degree angle, place your hands in the centre of the mat (the upper hand points horizontally in the direction of the jump, the lower hand points towards the floor), jump with both legs and bring your legs tucked over your body to the other side (squat turn), land with both legs.

Variant:
Increase/decrease the angle of the large soft mat.

1 wall
1 vaulting box
1 soft mat (large)
1 soft mat (small)

Post setup:
Place the large soft mat at an angle against a wall and stabilise with vaulting box elements (i.e. place behind the mat), place the small mats in a row in front of the large soft mat.

Approach the wall at a 45 degree angle, jump off with both legs, grab the wall with your hands (the upper hand points horizontally in the direction of the jump, the lower hand points towards the floor), pull your legs over your head to the other side (squat turn), land with both legs.

1 wall
1-2 soft mats (small)

Post setup:
Place soft mats on the floor in front of a wall.

Bounce two balls on the floor at the same or opposite time. After ten repetitions without interruption, switch to bouncing against the wall.

► Differentiation ability

1 wall
2 basketballs

The participant uses the floorball stick to hit the ball clockwise and anti-clockwise around the stake with forehand and backhand strokes.

Variant:
If the ball is only attached with a ribbon (shorter pendulum), the exercise becomes more difficult.

►Rhythmisation skills, reaction skills

1 stake
2 game ribbons
1 floorball stick
1 floorball ball

Post setup:
A floorball ball attached to two linked game ribbons is placed loosely around a stake.

One participant bounces a rhythm with the (basket)ball, the second participant tries to copy the rhythm at the same time.

Variant I:
The imitator bounces twice or half as fast.
Variant II:
Perform the exercise alone with two (basket)balls, bouncing with one hand twice as fast as the other.

► Rhythm skills

2 basketballs

The participant runs across the narrow side of two long benches set up one behind the other and bounces a basketball. In the centre of the two long benches, the side on which the basketball is bounced is changed. Alternatively, or to make the exercise more difficult, two basketballs can be bounced at the same time.

Variant:
Small mats on the floor can make the exercise more difficult, as the side of the bounce must be changed (only possible with one basketball bouncing).

►Balance ability, differentiation ability

2 long benches
2 soft mats (small)
1-2 basketballs

Post set-up:
Place two long benches one behind the other with the narrow side facing up. Place a small soft mat next to each bench (on opposite sides).

Two participants stand on the same slackline at the same time and try to stay up longer than their opponent. Who has 5 points first?

Easing:
Another participant sits in the centre of the slackline.

Heavier:
The participants each hold one end of a skipping rope and try to unbalance the other by pulling; the participants try to unbalance each other with a foam club or a foam ball.

1 Slackline

The participants jump onto the mini trampoline with the basketball in their hands and try to sink the ball into the basket with a basketball shot or even a "dunk".

► Rhythmisation skills, differentiation skills, orientation skills

1 mini-trampoline
1-2 soft mats (large)
4-6 soft mats (small)
1 basketball

Post set-up:
Place the large soft mat(s) under a basketball hoop and set up a mini-trampoline in front of it. For additional safety, place small soft mats around the large soft mat(s).

Squat on the lower horizontal bar, hold on to the upper bar with both hands, swing through between the two horizontal bars to land on the soft mat behind.

Variant:
Roll off after landing.

outdoor:
Stand on the front of the bar. Hold the pole with both hands. Swing under the (horizontal) bar to land on the other side.

1 horizontal bar ►indoor version
1 additional horizontal bar ►indoor version
2 soft mats (small) ►indoor version

Indoor pole assembly:
Fix two horizontal bars at different heights (approx. 1m apart).

outdoor:
1 pole

Frontal run-up and two-footed jump, hold on to the upper horizontal bar with both hands and swing between the two bars (underswing), two-legged landing on the other side (soft mat behind it ►indoor variation).

Variants:
Vary the height of the horizontal bars;
roll off after landing.

1 horizontal bar ►indoor version
1 additional horizontal bar ►indoor version
2 soft mats (small) ►indoor version

Indoor post setup:
Fix two horizontal bars at different heights (approx. 1m apart).

outdoor:
1 (horizontal) bar

Stand on the low side of the uneven bars and hold on to the higher bars with your hands. Jump off with both legs for a squat turn over the high bars, landing on the small soft mat.

Variant:
Change the height of the bars.

1 parallel bars
1 soft mat (large)
1 soft mat (small)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50 cm), place a small soft mat under the parallel bars and a large soft mat behind it.

Frontal approach to the uneven bars (front: high bars), hold on to the upper bars and swing through the uneven bars (underswing). Land on the large soft mat.

Variant:
Increase/decrease the distance between the bars (both vertically and horizontally).

1 parallel bars
1 soft mat (large)
1 soft mat (small)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50 cm), place a small soft mat under the parallel bars and a large soft mat behind it.