In the knee push-up position (knees on the floor, feet held high with toes raised, body forming a straight line from head to knees, hands slightly more than shoulder-width apart under the shoulders), bend the arms and hold the position. In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back and elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). Keep your shoulders fixed and pull them down towards your hips.

Lighten:
Lower your upper body less (hardly bend your arms); support your arms on a raised surface.

Harden:
Additional weight (on the back); unstable support for the arms and/or legs; perform normal push-ups without knee support.

Variant:
Vary the position of the hands/arms (e.g. wide, narrow, together).

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

Push-up position (high plank), hands directly beneath the shoulders, arms straight, legs straight, feet hip-width apart. Actively engage the core, glutes and legs, keeping the body in a straight line from head to heel. Look down (neck in a neutral position). Continue breathing calmly, hold the position.

Attention:
Do not let your hips sag (this puts strain on your lower back), buttocks too high (reduces core engagement), shoulders do not slump (actively push outwards, stabilise shoulder blades), no hollow back (gently pull navel inwards), head not overextended (keep neck in line with the spine).

Lighten:
Place your knees on the floor (knee plank); rest your hands on a bench or box (less body weight).

Harden:
Lift one leg (less stable base); alternately touch your shoulders with one hand (shoulder tap = dynamic exercise); Place additional weight on the back; plank with arms reaching forwards (plank reach); place legs on a raised surface; unstable surface for the arms and/or legs; hold a lower push-up position.

Variation:
Vary the position of your hands/arms (e.g. wide, narrow, together).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

From a standing position, bend your legs, place your hands in front of your feet and jump backwards with both legs at the same time to get into a push-up position. Then jump back forwards with both legs to the starting position of the legs, from this squatting position straighten back up to standing. Cross your arms behind your head and push your pelvis forwards (hollow back) before returning to the starting position in an upright position to start the exercise again.

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises.

Harden:
Additional weight (on the legs).

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

Stand upright and stand next to a raised object (plyo box or vaulting box element incl. top). From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands, jump backwards with both legs to get into the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. From the squat position, powerfully push your legs off the floor to perform a sideways jump onto the raised object (use the momentum of your arms). Without straightening the upper body and stretching the legs (again in the squat position), immediately jump again to the other side of the raised object. After landing (no need to stand upright), restart the exercise sequence from the squat position and then jump back to the starting position.

Attention:
Land as softly as possible on the box and then immediately jump again.

Lighten:
Lower intensity between each execution; lower height to jump over.

Harden:
Additional weight; higher object to jump over.

Variation:
Frontal jumps up and down from the object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright to the side of a raised object (plyo box or Swedish box, including the top section). From a standing position, bend your legs and place your hands next to your feet to lower yourself into a squat. Support yourself with your hands, then jump backwards with both legs to move into a push-up position. Lower your upper body completely by bending your arms (prone position). From the prone position, push back up into the push-up position with both arms and jump back into the squat. From the squatting position, push off the floor forcefully with your legs to perform a sideways jump over the raised object (using the momentum of your arms). After landing (no need to stand upright), restart the sequence from the squatting position and then jump back to the starting position.

Attention:
Keep your hands steady and shoulder-width apart when doing a burpee; do not let your back sag when in the plank position; bend your knees slightly on landing; do not let your knees collapse inwards; Adjust the box height to suit your fitness level (reduce jump height and speed if you become tired).

Lighten:
Move your legs forwards and backwards one at a time during the burpee instead of jumping; step over the box (step-over) instead of jumping over it; use a lower box to jump over; perform the burpee without the push-up.

Harden:
Extra weight; a taller object to jump over; a burpee with an extra push-up (without lying fully on your stomach).

Variation:
Frontal jumps onto and off the object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

From a standing position, bend your legs, place your hands in front of your feet and jump backwards with both legs at the same time to get into a push-up position. Then jump back forwards with both legs to the starting position of the legs, perform a stretch jump from this crouching position (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to begin the exercise again.

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body).

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

From a standing position, bend your legs and place your hands next to (in front of) your feet to assume the squat position. Support yourself with your hands and alternately move one leg backwards to reach the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, use both arms to push yourself back into the push-up position, then alternately move one leg back into the squat position. From this squatting position, perform a stretch jump (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to begin the exercise again (change which leg is moved backwards or forwards first for each exercise).

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body).

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Deep push-up position, hold position.

Attention:
No hollow back, elbows bent approx. 45° from upper body ("A" shape with arms), shoulders are fixed and pulled down towards hips.

Lighten:
Place knees on floor (feet in high position); lower upper body less (arms barely bent); support arms on raised surface.

Harden:
Additional weight (on the back); place legs on a raised surface; unstable surface for the arms and/or legs.

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable surface)
1 raised surface Make the exercise easier or ► Make the exercise more difficult (position)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time).

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.

Harden:
Additional weight (on the back); unstable base for the legs.

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), placing the hands or forearms on a balance ball.

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

Lighten:
Perform the exercise without the balancing hemisphere; knees on the floor.

Harden:
Additional weight (on the back); unstable base for the legs.

1 balance hemisphere

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), with the hands or forearms placed on a balance hemisphere and the feet in the sling trainer (adjust the sling trainer to the length of the centre of the lower leg - while standing; feet vertically under the attachment point).

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

Lighten:
Perform the exercise without the sling trainer and/or balance half-ball.

1 balance hemisphere
1 sling trainer

Push-up position: feet hip-width apart on the balance board, hands shoulder-width apart on the balance hemisphere; legs and torso form a straight line; actively engage your abdominal muscles and buttocks. From the push-up position, lower one arm at a time in a controlled manner into the forearm support position. Continue to stabilise your body, then lower one arm at a time back onto your palm and push yourself back up into the push-up position. Alternate the leading hand regularly.

Attention:
Keep your body as stable and straight as possible throughout the movement; do not rotate your hips sideways or raise and lower them excessively; actively engage your core; position your hands beneath or slightly outside your shoulders; do not let your shoulders slump forwards.

Lighten:
Perform the exercise without the balance board; use the balance hemisphere with the flat side facing downwards = an easier version.

Harden:
Extra weight (on the back); balance ball with the flat side facing upwards.

1 balance hemisphere
1 ball/balance cushion/balance board

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)

Push-up position: feet hip-width apart, hands shoulder-width apart on the balance ball; legs and torso form a straight line; actively tense your stomach and buttocks. From the push-up position, lower one arm at a time in a controlled manner into the forearm support position. Continue to stabilise your body, then lower one arm at a time back onto your palm and push yourself back up into the push-up position. Alternate the leading hand regularly.

Attention:
Keep your body as stable and straight as possible throughout the movement; do not rotate your hips sideways or raise and lower them too much; actively engage your core; position your hands beneath or slightly outside your shoulders; do not let your shoulders slump forwards.

Lighten:
Use the balance ball with the flat side facing downwards; rest your knees on the floor; perform the exercise without the balance ball.

Harden:
In the front plank position on the balance ball, perform additional shoulder taps; lift one foot slightly off the floor during the movement; use a balance board for the legs / add extra weight (on your back).

1 balance hemisphere

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Two participants assume the push-up position (facing each other). The participants try to unbalance each other by pulling their arms away (or dodging). Whoever leaves the push-up position first (e.g. knees touch the floor) loses.

No material required

The participants assume the push-up position and try to make another participant fall (knees on the floor) (pull hands away, push, dodge, unbalance, etc.). Whoever leaves the push-up position is eliminated and performs an additional exercise (e.g. wall sit, push-ups, forearm support). Which participant remains in the push-up position until the end?

No material required

In the terrain, the sports director distributes controls in advance, which the participants then run to individually or in small groups during the line run. For this purpose, the participants receive a control overview and a running map. The controls are run in numerical order. The line 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 cannot simply follow a forerunner/group (note the time intervals/difference to the first start time on the run card for evaluation purposes). 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 line run, each participant/group has a defined amount of time to find as many or as many controls as possible.

Variant I:
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.

Variant II:
The control that must be approached first is marked on the map. In this variant, the participants can also be sent on the course without staggering, as they do not start in the same direction. However, this varies the running distances (rather unsuitable as a form of competition).

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

Two participants stand opposite each other on a line and grab each other by one hand or forearm. The participants try to pull their opponent over the line. Whoever crosses the line first loses.

Variant:
Whoever has to lift one leg off the ground first loses.

2 marking cones/caps (optional) ►Pitch marking

Post setup:
Caps mark the centre line.

Ziel

• Regulate circulation gradually

• Maintain blood circulation

• Relax your legs after exercise

• Make a smooth transition from activity to recovery

Implementation

The group jogs at a very gentle pace around the hall or on a flat circuit outdoors. The pace should be slow enough that they can easily hold a conversation at any time.

Procedure

Minutes 0–3: Light jogging

• Take small, relaxed steps

• Consciously keep your shoulders relaxed

• Don’t clench your hands

• Don’t run into each other or feel the need to overtake

• chatting casually with one another as you go

Minutes 3–8: Variation on the movement

Approximately 20–30 seconds each:

• a gentle, relaxed jog

• a light shake of the arms

• slow sideways running to the left and right

Minutes 8–10: Mindful walking and breathing

• Breathe in for four steps

• Breathe out for four to six steps

• Let your arms swing loosely

• Consciously let your shoulders drop as you breathe out

Coaching tips

“The tempo should feel almost too slow.”

“We want to wind down the cycle and not introduce another training stimulus.”

“Take smaller steps and try to shake your legs out.”

Make a point of not turning this into a proper running session.

Intensity:

approx. RPE 2–3/10 (1 = very light, 3 = light, 5 = moderate, 7 = hard, 10 = maximum effort)
→ You can hold a conversation without any difficulty.

Possible sequence of events:

5 minutes

• a very gentle warm-up

10 minutes

• light jogging

• short movement exercises in between:

  • wide arm circles

  • loosening the shoulders

  • walking sideways

  • walking backwards

  • short mobilisation exercises

5 minutes

• Slow down again

• Pay conscious attention to your breathing and how your body feels

Important: It’s not a case of ‘the faster, the better’. Participants should feel more refreshed at the end of the exercise session than they did before.

The group lines up behind a starting marker. There is a large soft mat in front of the group. On the start command, a binomial (possibly holding hands) or a single participant jumps onto the mat. After the jump, the next pair/participant is handed over, who in turn jumps onto the mat. The aim of mat jumping is to jump onto the soft mat in such a way that the mat is propelled as far forwards as possible. The winner is the group that gets their soft mat over a line or against a wall first. To ensure that the mat is not pushed further forwards when climbing down, the mat must always be left in the direction of the goal.

Per group:
1 soft mat (large)
1 marking cone/cap/painting stick

Multiple groups of 2 try to push down the mats of the opposing teams with their mats held above their heads. Which team can hold their mat up the longest?

Variant:
Replace larger groups and the small ones with large mats.

Per group:
1 soft mat (small)

4 soft mats (large) ►Variation of the exercise

Two teams try to push a mat over an agreed opponent's boundary. The point of attack is only the mat and not the opponent.

1 soft mat (large)

Two groups line up back to back along a line. The participants in both groups hook each other with their arms. The teams try to push each other over a previously agreed line.

No material required

4 marking cones/caps (optional)

Participant A stands in a stepping position with their arms crossed behind their back and their front foot in a tyre. Participant B stands in box position and is allowed to move freely. Participant B now tries to hit A on the forehead with single straights (no series, combinations or feints). A tries to prevent these hits by avoiding them. Each hit scores one point. If B hits too hard, all points are lost. Roles change after a set time or after reaching a certain number of points.

Variations:

• Feint allowed;
• Do not perform as a competition form. B deliberately hits slower so that A can practise avoidance;
• Avoidance to the back not allowed, only to the side and downwards;
• Cover/block allowed.

Participant:
1 pair of boxing gloves

Participant:
1 tyre

Game idea:
Two parties face each other on the court and try to score points by playing the ball into the opponent's court so that the opponent can no longer return the ball according to the rules. The game is analogous to tennis.

Scoring points:
A point is scored when the cue ball touches the ground twice in succession in the opponent's half of the court, with the first touch occurring within the marked area or when the opponent is unable to return the ball in accordance with the rules.

Court:
A net (can also be improvised) is stretched to a height of approx. 1.1m (top edge). The court is defined with lines or cones (e.g. badminton court; half a tennis court).

Number of participants:
1 against 1 (singles) or 2 against 2 (doubles)

Rules of the game:
The serve is made from below behind the baseline. At the time of the serve, the opponent is also on the baseline. The serve may not be taken directly from the air. The serve must be hit over the net into the opponent's court. There are no rules regarding cross serves. The serve is awarded to the player who has scored the point.

The game is played to a defined number of points (e.g. 15 points) or to a specific time. Each error (ball not returned in accordance with the rules, i.e. the ball is played out of bounds or into the net or does not reach the net at all) results in a point for the opponent. The ball is considered "out" if it has landed completely outside the line. Rolling the ball over the net is permitted, but touching the net by the player is prohibited. The racket may not protrude over the net into the opponent's court.