Place the ball over the carpets in the last hoop.

Caution:
If the ball leaves the lane (hoop), it is moved back to the last correctly passed hoop. If the ball comes to a stop inside the hoops, play may continue from there.

Per participant:
1 stick & ball (floorball)

5 hoops
5 felt carpets

Place the ball over the carpets in the last hoop and touch the cone there.

Caution:
If the ball leaves the lane (hoop), it is moved back to the last correctly passed hoop (plus penalty stroke if applicable). If the ball comes to a stop inside the hoops, play may continue from there.

Per participant:
1 stick & ball (floorball)

6 hoops
5 felt carpets
1 cone
1 rope (optional)

Place the ball in the tyre at the end of the box staircase.

Attention:
The ball starts on the top part of the box. If the ball leaves the lane (box sections), it is moved back to the starting point. If the ball comes to a stop on the box sections, play may continue from there.

Per participant:
1 stick & ball (floorball)

4 Swedish box
2 hoops

Place the ball in the box section behind the mat.

Caution:
If the ball leaves the lane (mats), it is moved back to the starting point. If the ball comes to a stop on the mats, play may continue from there.

Per participant:
1 stick & ball (floorball)

2 soft mats (small)
1 centre section of Swedish box

Place the ball between the blocks on the jerseys.

Caution:
If the ball leaves the lane (outside the benches), it is moved back to the starting point. If the ball comes to a stop inside the two benches, play may continue from there. The ball must remain on the jerseys for the attempt to be scored.

Per participant:
1 stick & ball (floorball)

2 long benches
3 jerseys
4 blocks

Get the ball over the jump and through the hoop.

Caution:
If the ball leaves the lane (mats), it is moved back to the starting point. If the ball comes to a stop on the mats, play may continue from there.

Per participant:
1 stick & ball (floorball)

2 soft mats (small)
1 soft mat (medium)
1 centre section of Swedish box
2 stakes
1 hoop
2 ropes

Place the ball on the springboard and from there pass it through the hoop in the goal.

Caution:
If the hoop is missed, the ball is moved back to the starting point (on the springboard).

Per participant:
1 stick & ball (floorball)

1 Reuter board
1 goal (floorball)
1 hoop
1 rope

Place the ball over the felt carpet and the mat in the funnel (inverted cone).

Caution:
If the ball leaves the lane (mats), it is moved back to the starting point. If the ball comes to a stop on the mats, play may continue from there.

Per participant:
1 stick & ball (floorball)

2 soft mats (small)
1 felt carpet
1 marking cap
1 adhesive tape (indoor)
2 blocks (optional)

Place the ball over the felt carpet and the mat in the funnel (inverted cone).

Caution:
If the ball falls between the mats, it is returned to the starting point. If the ball comes to a stop on the mats, play may continue from there.

Per participant:
1 stick & ball (floorball)

2 soft mats (small)
1 felt carpet
1 marking cap
1 adhesive tape (indoor)
2 blocks
2 pieces of floorball rink

Pass the ball around the boxes and place it in the hoop.

Attention:
If the ball leaves the lane (outside the benches), it is moved back to the starting point. If the ball comes to a stop within the lane, play may continue from there.

Per participant:
1 stick & ball (floorball)

4 long benches or 2 benches plus wall corner
2 Swedish boxes
1 hoop

Pass the ball around the boxes and place it in the hole.

Attention:
If the ball leaves the lane (outside the benches), it is moved back to the starting point. If the ball comes to a stop within the lane, play may continue from there.

Per participant:
1 stick & ball (floorball)

2 benches plus wall corner
2 Swedish boxes
3 stakes
1 ground socket for post

Move the ball over the bench and place it in the box.

Attention:
If the ball leaves the lane (bench), it is moved back to the starting point.

Per participant:
1 stick & ball (floorball)

1 long bench
1 Swedish box

Place the ball in the hole through the underpass (box section).

Caution:
If the ball misses the underpass or stops in the underpass, it is moved back to the starting point. If the ball stops behind the underpass, play may continue from there. If the ball leaves the lane (rope) behind the underpass, it is placed directly behind the underpass. If no hole in the ground is available, a club can be used as an alternative target.

Per participant:
1 stick & ball (floorball)

1 Swedish box
1 rope
4 balance cushions
1 ground socket for post/club

Place the ball in the hole through the underpass (box section).

Caution:
If the ball misses the underpass or stops in the underpass, it is moved back to the starting point. If the ball stops behind the underpass, play may continue from there. If the ball leaves the lane behind the underpass, it is placed directly behind the underpass. If no hole in the ground is available, a club can be used as an alternative target.

Per participant:
1 stick & ball (floorball)

1 Swedish box
1 piece of floorball rink (corner)
4 gymnastics sticks (wood)
1 ground socket for post/club

Place the ball between the two box sections so that it touches the hall wall.

Caution:
If the ball is played into one of the box sections, it is moved back to the starting point. If the ball comes to a stop in front of or between the box sections, play can continue from there.

Per participant:
1 stick & ball (floorball)

2 centre sections of Swedish box

Pass the ball between the boxes and place it in the hoop.

Caution:
If the ball comes to a stop between the boxes, play can continue from there.

Per participant:
1 stick & ball (floorball)

2 long benches
1 Swedish box (small if available)
1 hoop

Pass the ball between the boxes and place it in the hole.

Caution:
If the ball comes to a stop between the boxes, play can continue from there.

Per participant:
1 stick & ball (floorball)

2 long benches
1 Swedish box (small if available)
1 ground socket for post
1 stake

Pass the ball between the stakes and place it in the hole.

Per participant:
1 stick & ball (floorball)

1 ground socket for post
8-10 stakes

The participants lie on their stomachs, form a circle and hold hands (or interlock arms). Depending on the size of the group, two to four "farmers" are nominated who now have to grab as many of the participants lying on the floor (carrots) by the feet and pull them out of the circle (time limit may apply). If they succeed in doing this with one of the participants, this person automatically becomes a "farmer". The aim is to have harvested all the "carrots" at the end.

No material required

Standing upright, hold two dumbbells at the side of your body with your arms hanging down, grasp the dumbbells with an underhand grip (palms facing forwards), raise your practically straight arms upwards in a circular motion so that your almost closed arms are pointing diagonally upwards in front of your head (first raise the dumbbells sideways before bringing your arms together slightly above head height at about shoulder height). While raising the dumbbells, turn your arms in so that the backs of your hands are pointing upwards in the end position. Then move your arms back to the starting position in the reverse sequence of movements.

Attention:
Keep your shoulders lowered and your back straight; always keep your arms under tension (do not let them hang completely or bring them fully together).

Lighten:
Without/less weight.

Harden:
More weight or additional weight (on the arms).

2 dumbbells

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

Rest on your forearms on two exercise balls, legs straight, feet hip-width apart. Actively engage your entire body (core, glutes, legs). Roll the balls forward slowly and in a controlled manner (your body will gradually extend as you do so). Stop briefly at the point where you can no longer maintain the tension, then roll back to the starting position. The entire movement should be slow and controlled (no momentum) and the body should remain in a stable line.

Attention:
Do not arch your back when rolling forward; do not lift your bottom too high or let it drop, do not roll too quickly (momentum rather than control), do not let your shoulders roll inwards, do not rely solely on your arms (instead of your core – incorrect movement pattern), do not roll too far forward (loss of control in the lower back).

Lighten:
Smaller rolling motion (just slightly forwards and backwards); keep your knees on the floor instead of your feet (knee plank rollout); start with the ball closer to your body; perform the exercise using a gym ball.

Harden:
Roll further forwards (greater leverage); stand on one leg or with feet closer together; slow down the eccentric phase; hold the stretched position; use a high plank position instead of a forearm plank. 

2 exercise balls

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), hold a (light) dumbbell in each hand, stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/weight balls/dumbbells

Lying on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), hold a (light) dumbbell in each hand, stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/weight balls/dumbbells

Lying on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)