Form groups of four and number the participants within the group. The participants run behind each other in single file at a certain distance and at a normal basic pace (number four at the very back, number one at the very front). Number four overtakes all the other participants and continues to run at a faster pace until the distance to the person behind (number one) is approximately the same as the distance between the other runners. The number three then starts to overtake the runners in front (possibly with a shout from the new leader). According to the time set by the sports leader, the participants continue to move at the basic pace and the respective pace changes without interruption.

Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the group size (3-8 participants).

Intensity level: 3 (medium)

HFmax: 80-90%

Speaking rule: speak in complete sentences

No material required

Side support on the (left) forearm, push the thigh of the upper leg straight out forwards (lower leg parallel, thigh bent at approx. 90 degrees to the body/leg) and return to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; move your leg less forwards; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable surface)

Side support on the (right) forearm, push the thigh of the upper leg straight out forwards (lower leg parallel, thigh bent at approx. 90 degrees to the body/leg) and return to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; move your leg less forwards; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► making the exercise more difficult (unstable surface)

Lateral support with outstretched (left) arm, push the thigh of the upper leg straight out forwards (lower leg parallel, thigh bent at approx. 90 degrees to the body/leg) and return to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep shoulder above elbow.

Lighten:
Knee on the floor; move your leg less forwards; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions ► to make the exercise more difficult (unstable surface)

Lateral support with outstretched (right) arm, push the thigh of the upper leg straight out forwards (lower leg parallel, thigh bent at approx. 90 degrees to the body/leg) and return to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep shoulder above elbow.

Lighten:
Knee on the floor; move your leg less forwards; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

1 weight cuff/weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions ► to make the exercise more difficult (unstable surface)

Underarm support (the outstretched legs and upper body practically form a line, the legs are supported on the tips of the toes and the upper body on the forearms, the forearms lie flat on the floor parallel to each other, the upper arms are vertical), move the upper body forwards and backwards by changing the angle between the forearm and upper arm.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knees on the floor (kneeling shift).

Harden:
Additional weight (on the back); unstable support for the legs and/or arms possible.

1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balancing cushions/balance board ► make the exercise more difficult (unstable surface)

One participant gives their partner a route to run around the stakes to the opposite side. With their eyes closed, they try to run the specified route. After feedback on the execution of the exercise, the roles are swapped.

Variant:
Individual work: the participant imagines a route for themselves and tries to complete it with their eyes closed (blind route).

►Orientation skills

9 stakes

Post setup:
Place the stakes in a rectangle (3x3).

In the terrain, the sports leader distributes the control points in advance, which the participants then approach individually or in small groups during the orienteering run. Participants receive an overview of the posts and a route map. The participants decide for themselves the order in which they mark off the controls (or the order can also be defined). The orienteering run can be carried out both as an exercise and as a competition. It is worth staggering both variants so that each participant/group has to work independently and does not simply follow a forerunner/group (note the time intervals/difference to the first start time on the run card for the evaluation). The control overview with the running map can either be handed out together with the start signal or distributed to the runners/groups a certain time before the start. For the orienteering run, each participant/group has a defined amount of time to find as many or as many controls as possible.

Variant:
Prepare the control transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Orienteering controls (to be unplugged)
1 stopwatch

Participant/group:
1 orienteering map with control overview incl. designation (prepared in advance by the sports director)
1 running map form 30.063
1 bussole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

Various equipment/posts are distributed around the hall (e.g. uneven bars, horizontal bars at different heights, wall bars, vaulting box, soft mats, horse, etc.). The participants think independently about how to pass/overcome the obstacles and put together a small course. After a short preparation time, each participant demonstrates their run to the rest of the group.

According to the selected item selection

The participants perform massages with a tennis ball or throwing body on their partner. During the circular movements with the ball, the circumference (small-large) and the pressure (no pressure on joints) are varied.

Participant in supine position, massage by partner of:

• Front thigh muscles
• Abdominal muscles
• Chest muscles
• Arms
  

Participant in prone position, massage by partner of:

• Calf muscles
• Back thigh muscles
• Buttock muscles
• Back muscles
• Arms

Per group:
1 tennis ball
1 soft mat

The partner massages the tense muscle areas with the following hand movements in the following order:

• Stroking: Repeated stroking with the flat of the hands towards the heart;
• Kneading: Repeated one-handed, two-handed or finger kneading, return with light stroking
• Stroking
• Pressing: place hand flat on skin and press evenly without sliding. Release and repeat; stroking;
• Stroking
• Walking: "nettle technique". Place your hands flat and pull them against each other over the tissue
• Stroking

Per group
1 soft mat (small)

The pair stand opposite each other (facing their partner). A distance of approx. 3-4 metres is maintained between the binomial. The binomial tries to string together 10 successful passes as quickly as possible. A pass is successful if the throwing disc (the frisbee), the ball (with the playing equipment) is caught or the shuttle (ball) is returned correctly. If a mistake is made (the disc or the ball/shuttle falls to the ground), the count starts again. The distance can be varied as desired after a successful attempt.

Variant I:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that is the first to string together 10 successful passes after the sports director's start signal. After each pass, the distance is increased (one row moves back 1-2 steps).
Variant II:
The sports leader specifies a throwing/striking/passing technique, provided that the individual techniques have already been practised.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

The pair stand opposite each other (facing their partner). A distance of approx. 3-4 metres is maintained between the binomial. The binomial tries to string together 10 successful passes as quickly as possible. A pass is successful if the throwing disc (the frisbee), the ball (with the playing equipment) is caught or the shuttle (ball) is returned correctly. If a mistake is made (the disc or the ball/shuttle falls to the ground), the count starts again. The distance can be varied as desired after a successful attempt.

Variant I:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that is the first to string together 10 successful passes after the sports director's start signal. After each pass, the distance is increased (one row moves back 1-2 steps).
Variant II:
The sports leader specifies a throwing/striking/passing technique, provided that the individual techniques have already been practised.

Per participant:
1 racket/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton, Street Racket

Per group of 2:
1 throwing disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton, Street Racket

All participants move freely in the hall/area. Within the group, the participants pass a ball/throwing disc to each other. The sports leader can specify types of pass (e.g. ground pass, high pass, inside and outside instep, backhand, forehand, etc.) and throwing disc/ball receptions (e.g. one/two-handed catching, receiving with the sole of the foot, etc.). The exercise is then rearranged so that one group (e.g. blue) plays the ball/throwing disc to the other group (e.g. red) and in turn receives the ball/throwing disc from another group (e.g. green). The sports leader can integrate additional balls/throwing discs into the exercise.

Variant:
If the sports leader calls out the colour of a group with the addition "column" (e.g. "blue column"), the called group lines up in a row facing the back of the person in front (distance between the participants approx. 1-2 metres). Next, the sports leader calls a command for another group (e.g. command "red slalom"), which performs a movement task with the ball/throwing disc around the group lined up in column (e.g. bouncing the ball, guiding the ball with the feet or balancing the ball on a piece of equipment). The participant who has passed the slalom then passes the ball back to the next group member (e.g. past the lined-up group or between the spread legs). Once all group members have completed the slalom, all participants move freely around the hall/area again.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 wristband/stick ►team identification

Per group:
1 ball/throwing disc (Frisbee) ►Basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Tchoukball, Floorball

Sports leader:
x additional balls/throwing discs (optional)

Exercise description:
Two teams play against each other in a predetermined field. The aim is to play as many passes as possible within the team before an opponent can intercept the ball/throwing disc or the ball/throwing disc falls to the ground. If the pass attempt is intercepted or the ball/throwing disc falls to the ground, the right to pass the ball/disc changes hands and the other team now tries to collect as many successful passes as possible. Optional additional rule for more intensity: If a player in possession of the ball/disc is touched by a defender, he must immediately (within 2-3 seconds) play a pass, otherwise the right to attack also changes. Which team has achieved the most passes after a certain time?

Variant:
10 passes in a row result in one point, after which the right to the ball/disc changes.

1 ball/throwing disc ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Tchoukball, Floorball
4 marking cones/caps (optional) ►Field markings
x playing ribbons/bibs ►Team identification

Pro Tn:
1 stick ►intercross/lacrosse, floorball
1 stick ►smolball

Two participants stand opposite each other on the thin side of a long bench at a distance of approx. 4-5 metres and play badminton (or Indiaca).

► Differentiation ability, orientation ability

Per group of 2:
2 badminton rackets
1 badminton shuttle
1 Indiaca
2 long benches

Post setup:
Place two long benches parallel to each other with a distance of approx. 4-5 metres and the narrow side facing upwards.

The participants stand approx. 3 metres apart and throw a volleyball at each other. Both participants stand on a medicine ball or a balance board and try to keep their balance. If the exercise is too difficult, the participants can support each other (hold/secure) and first try to stand reasonably safely on the medicine ball/balance board.

► Balance skills

2 balance boards/medicine balls
1 volleyball

The participants pass an Indiaca to each other with the palms of their hands over the raised bar. They try to play right and left and keep the Indiaca in the air for as long as possible.

Variant:
Game (competition) for points.

► Differentiation ability, reaction ability

1 parallel bar
1 Indiaca
4 marking cones (optional) ►Playing field marking

Post set-up:
Fix the uprights of a parallel bar at a great height. Optionally mark a playing field around the bar using cones

The participants stand opposite each other in two marked rectangles with a certain distance between the fields (approx. 4-5 metres for Indiaca/badminton; approx. 8-10 metres for speedminton). The participants play an Indiaca with the palms of their hands or a shuttle with their rackets. When playing with the Indiaca, participants try to play with the right and left. The aim is to keep the Indiaca/shuttle in the air for as long as possible.

Variant:
Game (competition) for points.

► Differentiation ability, reaction ability

8 marker cones/cups
1 Indiaca

Post set-up:
Mark out two playing fields using cones.

Two participants stand opposite each other on the narrow side of a long bench and pass two different balls to each other at the same time.

Variation:
Plays via the floor.

► Balance skills, differentiation skills

2 long benches
1 football
1 volleyball
1 softball
1 floorball
1 tennis ball
1 medicine ball
1 handball
1 lightning ball

Post setup:
Place two long benches parallel to each other with a distance of approx. 2-3 metres between them.

Two participants stand opposite each other on the narrow side of a long bench and try to unbalance their partner by throwing a medicine ball at them so that they have to leave the bench when they catch the ball.

► Balance skills

2 long benches
1 medicine ball

Post set-up:
Place two long benches parallel to each other at a distance of approx. 2-3 metres.

The participants are given a (drinking) break.

Participants are given a break after each station. The recovery time is also used to move to the next station/post.

Place 3 small stones on the floor; balance on two of these stones. Move the third free stone; switch to this stone with one foot. Repeat the process without losing your balance.

Lighten:
Without equipment;
Larger stones.

Harden:
With a backpack;
Smaller stones.

Material per participant: Tenue CNM

Additional material: 3 small stones