Two teams play against each other on a pitch with a frisbee on two goals. As in handball, the goal circles may not be entered. Unlike handball, however, no physical contact is allowed in this form of the game (one arm's length away from the thrower) and there is no goalkeeper. If the disc falls to the ground, the team that last touched the frisbee loses possession.

Pitch:
1 frisbee
2 goals (handball/uni hockey goals or mats)
x cones (goal circles)

Two teams play against each other, with one group representing the throwing team and the other the catching team. The roles are swapped halfway through the game (define the number of throws or set a time). Two marker cones mark the throwing zone, behind which all players of team A line up. Four further marker cones (placed in a rectangle) symbolise the running track. Team B lines up along the entire running track within the playing field.

Two runners from team A get ready to throw. One player holds the rugby ball, the other the throwing disc. At the same time, they throw the ball into the pitch. After each throw, both participants run to the first marker cone on the running track. The players of team B try to get the throwing disc to the "burning point" (hoop) as quickly as possible. The second task of the field team is to line up in a column and pass the ball between their legs to the last player. The last player in the line is usually the player who placed the disc in the hoop. So if the disc is in the hoop, all field players have touched the ball and passed it between their legs to a team-mate, the entire team B shouts "Stop" as soon as the last player in the one-man column has received the ball. If the runners are not at a marker but on the track when the "stop" signal is given, they must return to the previous marker (any number of runners may be at the markers). The runners therefore decide for themselves at each marker whether they want to continue their run or wait (until the next throw of the other players to continue the run). The team receives one point for each completed run. The points are entered on the score sheet by the respective participant after the run (put a line behind the team name). If the ball or throwing disc is caught directly by the field team, the field team receives one point, which is noted on the score sheet by the sports director. Whichever team scores more points with the number of defined throws or within the specified time wins the game. The number of throws is the slightly fairer option to prevent the field team from suddenly starting to run out of time when the equipment is returned.

Variant:
If a runner is not at a marker when the "stop signal" is given, they must return to the start and line up with the throwers (or drop out completely and perform additional tasks at the edge of the field).

6 marking cones
1 rugby ball
1 throwing disc (frisbee)
1 tyre
1 flipchart (evaluation)

Frisbee-OL is a fun form of endurance training, as running is combined with Frisbee target throws and running to various posts.

The Frisbee is thrown at numbered tyres (Velopneus). If the tyre (Velopneu) is hit (contact is sufficient), the corresponding control can be approached and stamped on the run card. So that not all participants start with the same target or run to the same control, the first target can be marked on the run card, which must be hit first. After that, the targets can be chosen freely. One throw is available for the shorter distances up to the centre line, and two throws from the centre line onwards. If the attempts are unsuccessful, a penalty lap must be run around the marked field before the targets can be thrown at again. The Frisbee must be returned to the baseline before the control or the penalty lap is tackled. Each participant who moves within the marked field must ensure that they are not hit by a frisbee. Who will be the first to reach all the posts or the most posts in a certain time?

There are various ways to distribute the posts:

• The posts are distributed within sight of the throwing field so that the participants can easily reach them (e.g. place numbered F-discs with a clamp on a grass field).
• If the controls are out of sight of the throwing field, the participants are given a map/sketch of the controls (can be integrated on the map) in addition to a running map, which they can use to run to the controls.
• A poster with the controls marked on it is attached to the throwing field. The participants memorise the route to the respective post (memory run).

14-20 tyres/cycling tyres
14-20 orienteering posts (fixed, but controlled or for unplugging)/F-discs incl. Mini pole with pliers
6 fanjons/marking cones/caps/painting sticks
1 route tape
x throwing discs (frisbees)
1 stopwatch

1 poster with control overview (memory run)

Participant:
1 running map form 30.063
1 orienteering map; if control not in sight (prepared in advance by sports director)

Stand upright, arms extended downwards in front of your body with the dumbbells in your hands (hanging), the backs of your hands pointing forwards (overhand grip), raise your arms in the direction you are facing until they are horizontal (shoulder height, backs of hands pointing upwards), spread your arms out to the side from the holding position ("T" position), bring your arms back together in front of your head and lower them back to the starting position.

Attention:
Keep your back straight (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells

Stomach position on the inclined flat bench, arms almost stretched out towards the floor (hanging), grasp a dumbbell with each hand (overhand grip, palms facing forwards). In one movement, raise your arms frontally to approximately chin height (palms facing down), spread your arms out to the side (T-position, arms parallel to the floor), then bring your arms to the floor (palms facing your body). Now perform the movement in reverse order: Raise your arms sideways, bring them together in front of your head, then lower your arms to the floor back to the starting position.

Attention:
Despite the reduced possibility of falsification due to the upper body being fixed on the incline bench, ensure that the movement is performed slowly and evenly (jerking the weights upwards always leads to poorer training results and increases the risk of injury).

Lighten:
Less weight.

Harden:
More weight.

1 flat bench
2 dumbbells

Game idea:
Two teams with several outfield players and a goalkeeper each shoot the ball into the opponent's goal by attacking skilfully. Good defensive behaviour should prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball crosses the opponent's goal line in its entirety.

Playing field:
120 x 90m (maximum), or 90 x 45m (minimum).
The pitch size can be adjusted for sports lessons.

Number of participants:
11:11 (incl. one goalkeeper per team).
Adjust the number of players if the pitch size is changed.

Playing rules:
The game is opened at the start of each period by a kick-off by one team in the centre of the pitch. The same applies after a goal has been scored, whereby the team that has conceded a goal has the right to kick-off. The ball may be played with any part of the body except the arms. Within the penalty area (rectangular area with a width of 16.50 metres from the respective post and the same depth), the goalkeeper may take the ball in his hands. Handball and fouls (holding, clutching, punching, pushing, putting the leg down, kicking the legs, leaning, etc.) outside the penalty area are penalised with a direct free kick for the opposing team (i.e. possession of the ball at a distance of 9m from the opponent). If the offence takes place inside the penalty area, the opposing team is awarded a penalty from a distance of 11m from the goal.

If a player kicks the ball out of bounds over a touchline, the opposing team is awarded a throw-in, whereby the ball is thrown back into the field to a team-mate with a two-handed throw over the head from outside the touchline. If the ball leaves the field of play over the outer goal line, a goal kick (last touch of the ball by the attacker) or a corner kick (last touch of the ball by the defender) is awarded, depending on who last touched the ball.

Simple standard pass and shot exercise: The players stand in both corners next to the goal. The foremost player runs in a high arc into the centre in front of the goal (around the marker stick). There he receives the ball from the other side and shoots (at the height of the two cones). The passer runs up next and shoots at the goal.

Variations:

• Shooting at the empty goal or whoever has shot then stands in the goal themselves.

• The sports leader can request different types of passes/shots (direct shots are also possible).

Per group:
1 goal
x footballs
4 cones (incl. starting markers)
1 colouring stick

Two participants face each other and pass the football to each other. The distances, types of pass and ball reception are varied (instep, outstep, full instep, direct play, etc.). After the static form, the participants move freely around the hall/grounds and pass the ball to each other while moving.

Per group:
1 football

All participants move freely around the hall/grounds. Within the group, the participants pass a football to each other. The exercise is then reorganised so that one group (e.g. blue) passes the ball to the other group (e.g. red) and in turn receives the ball from another group (e.g. green). The sports leader can integrate additional balls into the exercise.

Per group:
1 football
4 additional balls
x wristbands / overcoats ►team identification

Two teams play against each other on a limited playing field. The team with the football tries to pass the ball between the goals (e.g. colouring sticks, cones or marker cones) as often as possible. The ball must be caught/received by a team-mate behind the goal. If the opposing team captures the ball, they can try to score goals.

Pitch:
8 goals
1 football
16 colouring sticks
16 cones
16 marker cones
x game ribbons / covers

Two participants stand opposite each other and grab each other by the shoulders. The participants try to step on their opponent's feet. Who collects more kicks?

No material required

Game idea:
Two teams with several outfield players and a goalkeeper each shoot the ball into the opponent's goal by attacking skilfully. Good defensive behaviour should prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball crosses the opponent's goal line in its entirety.
In the hall, long benches can also be used as goals. On the one hand, the bench can be turned over and the ball must be played between the seat and the support surface, or on the other hand, the bench can be tilted and a goal is scored when the ball is played against the seat surface.

Playing field:
22 x 42 metres (e.g. handball field or hall wall).

Number of participants:
5:5 (incl. one goalkeeper per team)

Game rules:
The game is opened at the start of each period by a face-off by one team in the centre of the field. The same applies after a goal has been scored, whereby the team that has conceded a goal has the right to kick-off. The ball may be played with any part of the body except the arms. Inside the penalty area, the goalkeeper may take the ball in his hands.

Any physical contact is considered a foul. Tackling - regardless of whether the ball is played or not - is also prohibited and results in a free kick for the opposing team. After a predetermined number of fouls (adapted to the length of the game), the opposing team is awarded a penalty for each additional foul.

Variation:
A penalty is awarded after three fouls, after which the number of fouls is reset to zero.

If a player kicks the ball out of bounds over a touchline, the opposing team gains possession of the ball. The ball is put back into play with a "kick-in" (no direct shots on goal allowed)

In the terrain, the sports director distributes posts in advance, which the participants then run to individually or in small groups during the memory run. For this purpose, a poster (or several posters - depending on the number of participants) with all the posts marked on it is put up at the start. The participants memorise a route and try to collect the posts. Depending on how many posts the participants can memorise, they have to return to the starting position sooner or later to take another look at the map. The memory run is more suitable as a form of exercise than a competition. The map is distributed to the runners/groups before the start. For the memory run, each participant/group has a defined amount of time to find as many or all of the posts as possible.

OL posts (to be unplugged)
2-3 posters with post overview
1 (stop) clock

Participant/group:
1 running map form 30.063
1 bussole

Stand shoulder-width apart at the ends of the rope (facing the tyre), bend your knees slightly, grasp both ends of the rope with your hands and pull the tyre attached to the rope towards you. Once you have pulled the tyre up to your feet, sprint to the other side until the rope is taut again to restart the exercise.

Attention:
Keep your back straight.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 rope/rope
1 tyre (DURO)

1 tyre (PUCH) ► Make the exercise easier

1 tyre (10DM) ► Make the exercise more difficult (additional weight)

Grab an object (e.g. sandbag or rucksack) with each hand, keep your arms hanging next to your body and transport objects over a certain distance.

Attention:
Keep your back straight and your pelvis stable with every step, keep your shoulders fixed (press towards your hips).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

2 combat backpacks/sandbags/dumbbells (medium weight)

2 combat backpacks/sandbags/dumbbells (light) ► Make the exercise easier

2 combat backpacks/sandbags/dumbbells (heavy) ► Make the exercise more difficult

Take an object in one hand (e.g. military equipment or a combat rucksack), let your arms hang at the side of your body and carry the object over a certain distance.

Attention:
Keep your back straight, your pelvis stable with every step and your shoulders fixed (lower towards your hips).

Variant:
Hold an object in both hands.

Lighten:
Equipment approx. 5kg

Harden:
Heavier equipment (add 3 litres of water to the backpack)

Material per participant: Tenue CNK 420, 2 x material of approx. 5kg/10kg/15kg

Additional material: 2 fanjons, 2 PET bottles (1.5l)

In the CNG 428 tenue, step onto a raised area (e.g. wall); start alternately with the left or right leg (support from a team mate is possible). Run back and forth without stepping off/losing your balance.

Lighten:
Without equipment;
Wider wall.

Harden:
With combat backpack;
Narrower wall.

Material per participant: Tenue CNG 428

Additional material: 1 wall/ruins (station 6 of the outdoor obstacle course)

Fasten the slackline over a long distance (12-15m) at a height of approx. 1m. Sit in an upside-down position so that your eyes and shoulders are aligned with the end point. From this position, rock downwards and upwards, with the momentum coming from the arms. You can touch the ground with your feet, but you should not actively push off, as the energy should come from the slackline.

Lighten the load:
Help a partner by holding their hand; a helper pushes the slackline down slightly while bobbing.

1 Slackline

Exercise description:
Players A and B pass a ball/disc to each other in a given space. Players C and D try to gain possession of the ball/disc themselves by intercepting the ball/disc in order to pass the ball/disc to each other. Which team has achieved more passes within a certain time? It is possible to change both partners and opponents regularly (more time required).

Variant:
Which team is the first to complete 10 passes in a row (= 1 point)?

Participant:
1 bat/stick ►intercross/lacrosse, smolball, floorball

Pitch:
1 ball/throwing disc ►basketball, Frisbee Ultimate, FooBaSKILL, futsal/football, handball, intercross/lacrosse, smolball, tchoukball, floorball
4 marking cones/caps (optional) ►pitch boundary

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Grab jump:
Launch with arm pull forwards upwards, legs stretched out as horizontally as possible forwards after the push-off and touch the feet with the hands (if mobility allows). Extend the body again and come to a safe stance.

The participants practise the form of movement independently using series pictures or based on the demonstration of the exercise by the sports leader. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Grace jump:
Jump off with arm pull forwards, stretch your legs as horizontally as possible forwards after the push-off and touch your feet with your hands (if your mobility allows it). Extend your body again and come to a safe standing position.

Squat jump:
Jump off with your arms pulled forwards, squat your legs (pull your knees towards your chest) and grasp your knees with your hands. Release the squat position and extend the legs to a safe standing position.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports instructor. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
2 row pictures

Before attempting the first steps, you should be able to stand on the slackline on just one leg for 5-10 seconds. This has the advantage that you can balance with the second leg. Both the left and right leg must be trained.

Pay attention to the following points:

• Looking forwards;
• Arms above shoulder height;
• Feet straight on the slackline;
• Knees slightly bent;
• Hips upright.
  

Easing:
Perform the exercise close to the attachment; stretch the slackline taut over a short distance (3-5m); sit a partner in the middle of the slackline to dampen the initial shaking; help a partner by holding their hand (always go with the balancing movement and only stabilise if the slackliner is about to fall).

Hardening:
Cross your arms (in front of your stomach, behind your back or over your head)

1 Slackline

The participants practise adopting the basic stance:
The boxing stance is the starting and finishing position for all attack and defence techniques. From a shoulder-width stance, one foot is moved slightly forwards and the knees are bent slightly. The foot that is on the opposite side to the stronger hand is moved forwards (e.g. right-handers have the left leg in front). As an exercise, the participants can stand on a line to place one foot forwards from there. The correct distance between the feet is achieved when the heel of the front foot is just in front of the line (the back foot remains in place - toe on the line). At the same time as stepping forwards, the hanging arms are bent, the hands are clenched into fists and raised to head height. The strong hand (on the side of the back leg) is practically on the cheek, the weaker hand (on the side of the front leg) is held slightly in front of the head at approximately eye level. The weaker side corresponds to the lead hand (jab) and the stronger to the punching hand (straight).

Variant:
To assume the basic stance, you can also simply take two steps forwards from a shoulder-width stance and then stop and assume the basic stance. It is only important that the first step is taken on the side where the stronger hand is located.

Exercise:
From the shoulder-width stance with hanging arms, assume the basic position several times. Small shifts are incorporated in between.

No material required

In group sumo, everyone fights against everyone else. The participants try to stay on the field of mats as long as possible (the field can also be defined with marking cones/caps without mats). Anyone whose body part protrudes over the edge of the mat/field must leave the fighting area. The participant who is the last to remain on the mat area/(grass) field wins, whereby only pulling and pushing the opponent is permitted.

x soft mats (small) ► indoor version

4 marking cones/caps ► indoor and outdoor versions

Two participants line up in a defined area (e.g. the centre circle of the basketball court or an area marked with cones). Both participants stand on one leg (one-legged stance) and have their arms crossed in front of their chest. The participants try to unbalance their opponent by jostling or dodging. The first person to put down their raised leg, fall over or leave the playing field loses. Change legs after each round.

4 marking cones (optional) ►Playing field marking

Post setup:
Define a square-shaped field using cones.