Staggered stance frontally to the raised (large) soft mat. Alternate straight punches with both arms on the soft mat (against the opponent's chin, nose or forehead). The strike is straight and horizontal, the opposite hand remains on the face for protection/defence.

Straight punch:
The straight punch is delivered from the starting position in the most direct way to the target. This is done with an extension of the arm, at the same time as the hip rotates and the ball of the foot presses down on the same side. The elbow points towards the floor for as long as possible. As the punching fist is brought forward, the second fist goes back to the cheek (cover). The upper body and knees bend at the same time as the punch. The fist is at head height of the punching boxer. The head is thus protected by the shoulder. The boxing stance should then be resumed in a flash.

1 pair of boxing gloves
1 soft mat (large)

Straight:
The straights are brought from the starting position to the target in the most direct way. This is done by stretching the arm while rotating the hips and pushing off the balls of the feet on the same side. The elbow points towards the floor for as long as possible. As the punching fist is brought forward, the second fist goes back to the cheek (cover). The upper body and knees bend at the same time as the punch. The fist is at head height of the punching boxer. The head is thus protected by the shoulder. Afterwards, the boxing stance should be assumed again in a flash.

Exercise:
The partner stretches one arm slightly towards the other participant from the starting position and turns the arm so that the palm is facing the other person (open fist). The attacker strikes a straight cross into the palm of the partner's hand, whereby the lead hand is referred to as a "jab". After a few punches, the roles are swapped. Watch out for possible mistakes: Head turned away, rear leg lifted off the ground or back position during the punching movement.

Participant:
1 pair of boxing gloves

Stance offset frontally to the punching bag. Strike the punching bag as hard as possible (1st pass: lead hand, 2nd pass: punching hand). The punch is straight and horizontal, the opposite hand remains on the face for protection/defence.

Straight line:
The straight lines are delivered from the starting position in the most direct way to the target. This is done by stretching the arm while rotating the hips and pushing off the ball of the foot on the same side. The elbow points towards the ground for as long as possible. When the punching fist is brought forward, the second fist goes back to the cheek (cover). The upper body and knees bend at the same time as the punch. The fist is at head height of the punching boxer. The head is thus protected by the shoulder. The boxing stance should then be resumed in a flash.

2 punching bags (one punching bag per participant)

Participant:
1 pair of boxing gloves

Both participants stand facing the raised (large) soft mat. Strike the soft mat with the highest possible cadence (1st pass: lead hand, 2nd pass: punching hand). The punch is straight and horizontal, the opposite hand remains on the face for protection/defence.

1 soft mat (large)

Participant:
1 pair of boxing gloves

Stance offset frontally to the raised (large) soft mat (position of the boxer at the end of the soft mat). Strike the edge of the soft mat with the arm facing away from the mat (against the opponent's head). During the punch (semi-circular movement), the elbow remains at shoulder height and the back of the hand points upwards, with the opposite hand remaining on the face for protection/defence.

Sideways hook:
The sideways hook is triggered by pressing down on the ball of the foot and simultaneously pushing the hips forwards. The body rotates around the longitudinal axis. The arm is not stretched, but tilted 90 degrees during the rotation so that the fist, elbow and shoulder are at the same height. The fist should hit the side of the opponent's head. The chin is covered by the shoulder. The elbow and shoulder joints are at a 90 degree angle. The second hand lies at the side of the cheekbone, the forearm vertically in front of the torso.

1 pair of boxing gloves
1 soft mat (large)

Sideways hook:
The sideways hook is triggered by pressing down on the ball of the foot and pushing the hips forwards at the same time. The body rotates around the longitudinal axis. The arm is not stretched, but tilted 90 degrees during the rotation so that the fist, elbow and shoulder are at the same height. The fist should hit the side of the opponent's head. The chin is covered by the shoulder. The elbow and shoulder joints are at a 90 degree angle. The second hand lies at the side of the cheekbone, the forearm vertically in front of the torso.

Exercise:
The partner stretches one arm slightly towards the other participant from the starting position and opens the fist so that the back of the hand points to the respective side (e.g.: left hand is moved forwards, so the palm points to the right side). The attacker strikes a sideways cross into the palm of the partner's hand. After a few punches, the roles are reversed. Caution: the distance to the opponent is slightly closer with the sideways hook than with the straight punch. Also make sure that the elbow is held high at shoulder height (forearm and upper arm at a 90 degree angle).

Participant:
1 pair of boxing gloves

Introduction:
All punches are executed in such a way that the permitted target area is hit with the knuckle area. The punching boxer should remain as well covered as possible and at the same time have an efficient transfer of power. To do this, the weight is shifted to the second leg and the torso, hips and heel are rotated outwards until the shoulder protects the chin. The impact is made on the ball of the foot, with most of the power coming from the core muscles. As soon as the fist approaches the target, it is closed and the wrist is firmly tensed. Straight punches are struck from a long distance, hooks in close combat, i.e. when the opponents are body to body. Any punch can be thrown to the head or body.

The instructor demonstrates the different types of punch and the participants then practise them independently (shadow boxing). The instructor checks and corrects the exercises.

Strikes:
Target = nose, chin or forehead of the opponent.
The strikes are delivered from the starting position in the most direct way to the target (movement as straight as possible). This is done by stretching the arm, simultaneously rotating the hips and pressing down on the ball of the foot on the same side. The elbow points towards the floor for as long as possible. As the punching fist is brought forward, the second fist goes back to the cheek (cover). The upper body and knees bend at the same time as the punch. The fist is at head height of the punching boxer. The head is thus protected by the shoulder. Afterwards, the boxing stance should be assumed again in a flash.

Sideways punch:
Target = cheek.
Pre-exercise: Upper arms in a line, right angle in the elbow and only rotation from the torso.
The sideways punch is triggered by pressing down on the ball of the foot and simultaneously pushing the hips forwards. The body rotates around the longitudinal axis (circular movement). The arm is not stretched, but tilted 90 degrees during the rotation so that the fist, elbow and shoulder are at the same height. The fist should hit the side of the opponent's head. The chin is covered by the shoulder. The elbow and shoulder joints are at a 90 degree angle. The second hand is positioned at the side of the cheekbone, the forearm vertically in front of the torso.

Upward punch:
Target = underside of the chin.
The upward punch is the most difficult punch in terms of structure. It is triggered by hip rotation. In preparation, the fist and upper body are dropped slightly. The forearm is then brought up vertically in front of the body (elbows remain in front of the body) and at the same time the legs, hips and torso are stretched. The fist should hit the chin from below.

No material required

The passive competitor shows the active competitor how to strike:

1. Paw next to the head - claw surface points forwards
   ► Straight punch (crosswise, i.e. left fist to the opponent's left hand)
2. Paw in front of the face at head height - claw surface points inwards/to the face
   ► Sideways punch (crosswise, i.e. left fist to the opponent's left hand)
3. Paw in front of the chin - claw surface points downwards
   ► Uppercut (crosswise, i.e. left fist to the opponent's left hand)
4. Paw in front of the chin - claw surface points downwards
   ► Uppercut (crosswise, i.e. left fist to the opponent's left hand)
5. Paw to the side of the body - claw surface facing the body
   ► Strike to the body (same side)

From time to time, the passive participant can perform striking movements to which the active participant must react appropriately (e.g. evasive movements). This ensures that the defence is not neglected.

Variant:
Integrate footwork as well:

1. Paws sideways in front of the body, upper arms against the body - claw surface points diagonally away from the body (vary height)
   ►Kick sideways (same side)
2. Paws in front of the body - claw surfaces point downwards, place one claw edge on the body and the other claw underneath
   ►knee kick
3. claw in front of the body - place one claw edge on the body (surface facing downwards) and the other claw above it (surface facing forwards)
   ►kick away (kick foot out forwards)

Possible combinations:
A common combination can be performed very smoothly. Typically, the hips can always "rotate" back and forth. If you punch twice on the same side, this rotation is no longer possible, but such a sequence of movements can still be incorporated into a combination (breaking the rhythm).
The jab is performed with the weaker hand, i.e. the lead hand (left or right, depending on the delivery). The punch corresponds to the stronger hand.

• Straight jab (left) - sideways punch (right) - uppercut (left) - knee strike
• Straight jab (left) - straight punch (right) - sideways punch (left) - sideways punch (right) - kick
• . kick
• straight jab (left) - straight/punch (right) - body hook (left) - knee strike
• straight jab (left) - side hook (right) - body hook (right) - knee strike
• straight jab (left) - side hook (right) - kick
• straight jab (left) - side hook (right or left) - body hook (right) - knee strike Straight/punch (right) - side-hook (right or left)
• Straight jab (left) - kick - straight/punch (right) - kick
• Side-hook (left) - knee - side-hook (right) - knee strike
• Kick (left) - straight/punch (right) - side-hook (left) - knee kick
• Kick away - straight/punch (right) - sideways hook (left) - uppercut (right) - knee kick (2x)
• Sideways hook (left) - straight/punch (right) - body hook (left) - knee kick - kick
• Each type of punch 2x in succession (straight, side-hook, uppercut, body-hook)
• 4 quick punches (alternating, starting with the jab), punch again (i.i.e. the stronger side follows 2x at the end) - knee (plus pushing away) - kick
• 10x straight (alternating left/right with high frequency) & 2 hooks, 10x straight & 4 hooks, 10x straight & 6 hooks...

2 claws
1 pair of boxing gloves

Three marker cones are distributed in front of a punching bag (left-centre-right). The active participant moves from position to position (back and forth) without crossing their legs. He stops at each position to execute any combination of 2-5 punches. The partner holds the punching bag. The roles are swapped on the next round.

1 punching bag
3 marking hats

Participant:
1 pair of boxing gloves

Both participants have a punching bag at their disposal to perform any combination of 2-5 punches. A distinction is made between soft (light-contact) and hard combinations.

2 punching bags (one punching bag per participant)

Participant:
1 pair of boxing gloves

Two elasticated bands are attached at approximately chest height (to a wall bar, boxing ring or similar). The participant stands with their back facing the attachment in a stepping position (staggered stance) and grasps one end of each band with their hands. The distance should be chosen so that the straps are slightly taut. From this position, the participant takes a step forwards and strikes any combination of 2-5 strokes. Then take a step back to the starting position to begin the exercise again.

Caution:
Grab the bands correctly.

4 elasticated rubber bands (2 per participant)

The passive participant can occasionally execute punching movements to which the active participant must react appropriately (e.g. evasive movements). This ensures that the defence is not neglected.

Variant:
Integrate footwork as well:

1. Place the hand on the side of the body - back of the hand facing outwards (vary the height)
   ► Kick sideways onto the back of the hand
2. Cross the arms in front of the body - palms facing downwards
   ► Knee kick between the hands
3. Place both hands on the stomach - back of the hand facing the opponent
   ► Push off (leg pushed out forwards)

Participant:
1 pair of boxing gloves

Two participants form a team, with one of the participants representing the wheelbarrow (leaning on their hands and being held by their partner's thighs). The different groups try to make the other "wheelbarrows" collapse. Which group remains at the end?

An additional exercise (e.g. wall sits, press-ups, forearm support, etc.) can be determined for the "broken" wheelbarrows.

No material required

Two participants line up in the centre of a mat/grass field (or without a field boundary) and grab each other by the shoulders. Both participants try to push/pull their opponent out of the field. The first person to put a foot next to the field loses.

Variant:
Playing field size varies; exercise is also possible on a small field (1-4 mats).

9-12 soft mats (small) ► indoor version

4 marking cones/caps ► indoor and outdoor version

Indoor post set-up:
form a rectangular field of mats using soft mats.

Indoor/outdoor post set-up:
define a rectangular field using caps.

Two participants line up in the centre of a mat/lawn area and try to push each other off a mat/lawn area. The participants each hold a tennis ball in their hands. The tennis balls restrict the participants in their fighting behaviour, which should prevent scratches and/or abrasions. The first person to put a foot next to the court loses.

9 soft mats (small) ► indoor version
4 tennis balls

4 marking cones/caps ► indoor and outdoor version

Indoor post set-up:
form a rectangular mat field using soft mats.

Indoor/outdoor post set-up:
define a rectangular field using caps.

Two participants sit opposite each other in a suspended position (legs and upper body raised off the floor, only the buttocks touch the floor, arms possibly crossed in front of the body). With the support of their legs, the participants try to unbalance their opponent. As soon as a participant touches the floor with their back, hands or feet, they lose. The competition can be performed with or without permanent contact between the legs/feet.

Caution:
Despite any fatigue, a hollow back position must be avoided (actively tense the torso).

No material required

In the terrain, the sports director distributes the controls in advance, which the participants run to individually or in small groups during the scorelace. For this purpose, the participants receive a control overview and a running map. Each control gives a certain number of points. Logically, the easier, obvious controls score the fewest points. The scorelace can be run 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 runner/group in front (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. The participants collect as many points as possible in the time provided. Points will be deducted if they are late at the finish (e.g. 5 points deducted for every minute started after the agreed finish time).

Variant:
Prepare the post 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 and scoring (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

The runners run to the reversal point equipped with a Smolball stick, floorball/intercrosse stick or Nordic walking stick. At the turning point, the stick/stick is held vertically to the ground. Then make 15 rotations (as quickly as possible) around the stick/stick. During the rotations, both hands hold the stick/stick blade and the head is placed on the upper hand. The group counts the number of turns out loud and, after the last turn, calls the runner back, who probably tries to reach the group while staggering, in order to hand the stick/stick to the next runner and send them on their way.

Per group:
1 Nordic walking, intercrosse or floorball stick
1 Smolball stick

► Exercise only suitable in the gym!
Trainee: Pulls their partner towards them by pulling on the rope/rope. As soon as both participants are in the same position, the trainee distances themselves until the rope/rope is stretched to its full length so that they can pull their partner towards them again.
Partner: Stands in a squatting position (stable torso; stomach tensed) on the carpet remnants and holds on to the end of the rope/rope.

Attention:
Both participants ensure a straight back.

Lighten:
Lighter partner.

Harden:
Heavier partner (partner with additional weight).

1 rope/rope
2 carpet remnants

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Skipping in place, alternating between bringing one leg to the ground and lifting the other leg up to navel height with the knee (skipping).

2 skipping ropes (one rope per participant)

The two positions are changed at each round.

Position 1:
Skipping rope by jumping on the spot with both legs.

Position 2:
Holding a medicine ball with both hands in front of the chest in a stepping position (staggered stance). Push the ball to the ground with one arm (side can be varied) and catch it again with both hands. After each kick, shift position slightly without crossing your legs and then kick the ball towards the floor again.

1 skipping rope
1 medicine ball

Two participants stretch a rope between them (holding the rope in their hands) and stand facing each other at a distance of approx. 3-4 metres. The participants try to pull their opponent over the centre line (or the opponent/the centre of the rope over a certain line). Whoever is pulled over the line first loses.

1 rope
2 marking cones/caps (optional) ►Field marking

Post set-up:
Mark the defined baseline (for the centre of the rope) using cones.

Lateral support on the (left) forearm (possibly on a wall for the correct straight position), free (right) arm supported on the hip or held upright, hold the position.

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

Lighten:
Knees on the floor.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs).

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

Side support with the left forearm on the balance board. Raise your upper leg slightly off the floor (in extension of your body) and bend your lower leg on the floor (kneeling, foot pointing backwards). Hold the position you have assumed.

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

Lighten:
Lateral forearm support without balance board; support upper leg extended on the floor as an extension of the body.

Harden:
Both legs stretched out in extension of the body (outer instep of the lower foot supports the overlapping legs).

Variant:
Lift and lower the pelvis.

1 balance board incl. roller

Side support on the (right) forearm (possibly on a wall for the correct straight position), free (left) arm supported on the hip or held upright, hold the position.

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

Lighten:
Knees on the floor.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs).

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