Stand upright and position yourself slightly offset backwards under a high bar. With a small hop, bring your outstretched arms to the bar with an overhand grip (back of hand pointing towards your face). As soon as you have grasped the bar, bend your arms in one smooth movement to pull your upper body up as vertically as possible until your chin is over the bar (arms almost at shoulder height). Then release your hands from the bar to land on the floor in a standing position.

Attention:
Pull your body up as vertically as possible.

Lighten:
Stand with both feet or one foot in the loop of an elasticated rubber band attached to the horizontal bar.

Harden:
Additional weight.

Variant:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand with your hips wide apart, legs slightly bent and arms supported on your hips. Jump forwards with both legs, then hop backwards to the starting position.

Attention:
Lower your buttocks backwards when landing (do not move your knees forwards), pause briefly with your knees bent after each landing.

Lighten:
Bend your knees less (greater angle); less wide/intense jumps.

Harden:
Bend your knees more (smaller angle); hold your arms in front of you; hold additional weight (on your shoulders, in front of your chest or in your hands).

Variant:
Arms support the movement by swinging with you (lead from back to front when jumping forwards).

2-4 weight cuffs/2 weight balls/dumbbells/1 weight vest/weight disc/sandbag/fighting rucksack ► Make the exercise more difficult (additional weight)

Stand with your hips wide apart, legs slightly bent and arms supported on your hips, jump forwards with both legs. Then, in an inverted four-footed stance (chest facing upwards, body supported on the hands and feet, fingertips pointing forwards), shift back to the starting point. When moving on all fours, the arms are almost fully extended, the legs are bent and the movement is in the direction of the arms.

Attention:
Always keep your knees behind the tips of your feet when jumping, pause briefly with your knees bent after each landing.

Lighten:
Bend your knees less (greater angle) when jumping and landing; jump less far forwards.

Harden:
Bend your knees more (smaller angle) when jumping and landing; jump with your arms in front of you; additional weight.

Variation:
Don't keep your arms supported or in front of you, but actively support the jump with your arms (with momentum).

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

A straight run-up to the wall bars, frontal jump from a freely selectable distance, to cushion the impact, the feet first hit the soft mat attached to the wall, then immediately hold on to the wall bars with the hands.

outdoor I:
The participant takes a running start and jumps off in front of the wall, holds on to the wall and tries to overcome it.

Simplify: Just hold on to the wall and then let go again and land safely.

outdoor II:
The participant takes a running start, jumps off and holds on to the wall. The participant then tries to move along the wall in the hanging position. The knees are in front of the chest and the arms are outstretched. In order to move sideways, the front hand and the front leg must be moved simultaneously in the direction of movement.

1 wall bars ►indoor version
2 soft mats (small) ►indoor version
2 skipping ropes ►indoor version

Indoor post set-up:
Tie a set-up soft mat to the wall bars with skipping ropes, place a second soft mat on the floor in front of it.

Both-legged jump from a standing position from the vaulting box, to cushion the impact first hit your feet on the soft mat attached to the wall, then immediately hold on to the wall bars with your hands.

Variant:
Execute the exercise from the movement with a straight run-up and frontal one-legged jump from the vaulting box.

1 wall bars
1 vaulting box
1 soft mat (medium-sized)
1 soft mat (small)
2 skipping ropes

Post set-up:
Tie a medium-sized soft mat with skipping ropes to the wall bars, place a small soft mat in front of the wall bars and a vaulting box (2-3 elements) behind it

Hang on the wall bars with your back to the vaulting box, jump with a 180 degree turn to the slope on the vaulting box. To cushion the impact, first hit your feet on the soft mat, then support yourself with your hands on the vaulting box and climb up onto it.

1 wall bars
1 vaulting box
1 parallel bars
1 soft mat (medium)
1 soft mat (small)
6 skipping ropes

Post set-up:
Tie a set-up medium soft mat to the wall bars with skipping ropes, place a vaulting box (6-7 elements incl. top) approx. 150cm away and attach (e.g. using skipping ropes to a parallel bar). 150cm away, place a vaulting box (6-7 elements incl. top section) and attach it (e.g. to a parallel bar using skipping ropes), attach a small soft mat to the front of the vaulting box using skipping ropes.

Assault rifle lying flat on the ground or placed on the bipod rest. Stand upright next to the weapon, facing in the direction of travel, and then perform two-legged jumps sideways over the rifle.

Lighten:
With the rifle resting on the bipod support, perform deeper jumps closer to the butt.

Harden:
Rifle placed on the bipod rest: perform higher jumps over the barrel.

Variant:
Launch/land with the leg facing away from the assault rifle (single-leg jumps).

1 assault rifle (neutralised)

Stand on one leg outside the object (e.g. tyre) with the leg slightly bent. Tilt your upper body slightly forwards and jump onto the other leg inside the object and then jump back to the starting position.

Attention:
Risk of tripping.
Keep your knees stable and always behind your toes.

Lighten:
Jump without an object; jump over an object (e.g. combat backpack or helmet); lower cadence.

Harden:
Higher cadence; additional weight (on the feet).

1 tyre (10DM)

1 combat backpack/helmet ► make the exercise easier

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

Stand on one leg with the leg slightly bent. Tilt your upper body forwards slightly and jump sideways onto the other leg. Hold your balance briefly in this position and then jump back to the other side.

Attention:
Keep your knees stable and always behind your toes.

Lighten:
Bend your knees less (greater angle); jump less to the side.

Harden:
Bend your knees more (smaller angle); hold additional weight (on your legs, shoulders, in front of your chest or in your hands).

2-4 weight cuffs/2 weight balls/dumbbells/1 weight vest/weight disc/sandbag/fighting rucksack ► Make the exercise more difficult (additional weight)

Both legs jump from a standing position with a slight forward lean (centre of gravity in front of the feet), slightly bent posture (C+) with body tension in the flight phase, arms stretched out in a high hold, hands placed shoulder-width apart, arms bent, head pulled towards the chest when rolling down (resting on the neck), squatting and standing up (without using the hands).

Variant:
Jump roll over a vaulting box element or the crouching partner.

The participants practise the movement form independently using series of pictures or based on the demonstration of the exercise by the instructor. The instructor (or a partner) gives feedback, provides support and checks the correct execution.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

A runner carries a ball in their hands and runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before sending the next runner onto the track. Several runs are chosen per participant with different forms of locomotion (e.g. normal sprint, one-legged hopping on the right and left leg, running backwards).

Replacements: Run to the end of the waiting group: pass the ball forwards over the heads of participants - pass the ball forwards between the legs - pass the ball alternately over the head and between the legs

Per group:
2 colouring sticks
1 ball (volleyball, softball)

One runner runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before sending the next runner onto the course. The course can be completed as follows:

• Balancing the ball on the racket
• Juggling the ball with the racket
• Bouncing the ball on the floor
• Rolling/guiding the ball along the floor

Returns: From a defined line, a pass is played to the next participant in the group, who catches the ball with the racket without it falling to the ground (until successful or a maximum of three attempts) - run behind the group and pass the ball forwards between the legs - pass the ball behind the starting line with the racket (without hands).

Per group:
2 colouring sticks
1 Smolball

Per participant:
1 Smolball bat

One runner jumps with the skipping rope around a turning point (e.g. painting stick, marker cone or cone) or to the hall wall and back before handing the skipping rope to the next runner and sending them on their way. There are different ways of moving with the skipping rope to complete the course:

Single run:

• Skipping rope: right leg first only (with/without intermediate step)
• Skipping rope: left leg first only (with/without intermediate step)
• Skipping rope: alternating right/left leg first (with/without intermediate step)
• Skipping rope: two-legged
• Skipping rope: one-legged left
• Skipping rope: one-legged right
• Skipping rope: walking backwards
• Skipping rope between the knees

Note: if you make a mistake, return to the start or turnaround, but after 3 mistakes you can continue jumping in place. The forms of locomotion can also be combined (e.g. outward one-legged left - return one-legged right, outward two-legged - return sprint without jumping rope).

Per group:
2 colouring sticks
1 skipping rope

Relay race in teams of 4 in the arena: Each group appoints a starting runner who carries a handover stick/ribbon or similar. A runner from each team stands ready in each corner. The starting runner completes the first part of the course before handing over the baton/ribbon to the next runner, who in turn hands over the relay item to the next runner, etc. The starting runner has the task of handing over the baton/ribbon to the next runner. The starting runner has the task of counting how many times he/she has returned to the starting point in the specified time (number of laps). The sports director starts 2 runs of 9 minutes each with a break of 1-2 minutes between the runs (change of direction). The team goal for the second round is to complete more laps than in the first round.

Course: square (max. size of a football pitch). size of a football pitch)

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in full sentences

Variant:
The participants run at different speeds (e.g. participant A: intensity 3; participant B: intensity 2).

4 marking cones/caps
1 handover stick/tape

Sports manager:
1 stopwatch

From the standing position, assume the prone position freely, observing the correct stance (see regulation 53.103: bend both knees simultaneously; kneel on the line of the hips; bend the upper body forwards and catch it with the weak hand; lie down without the weapon touching the ground, weapon and body form a line). Then stand up (reverse sequence of movements) and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 pistol (neutralised)

From the standing position, assume the prone position freely, observing the correct stance (see regulation 53.096: bend both knees simultaneously; kneel on the line of the hips; bend the upper body forwards and catch it with the weak hand; lie down so that the weapon and the body form a line). Then stand up (reverse movement sequence) and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 assault rifle (neutralised)

From the standing position, assume the crouching position, observing the correct stance (see regulation 53.096: bend both knees evenly, squat down; place feet flat on the ground; strike the weapon; both elbows are placed in front of the knees; the body is tilted slightly forwards). Then straighten up by stretching your legs and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 assault rifle (neutralised)

From the standing position, take up the position kneeling (on one knee), observing the correct stance (see regulation 53.103: take a step forwards with the weak leg over an imaginary line pointing from the tip of the strong foot to the target; bend both knees simultaneously; sit on the strong heel; bend the strong knee 45° from the direction of the shot; rest the weak elbow in front of or behind the weak knee). Then stand up by pushing off the front foot and return to the standing position.

Attention:
Weapon is always pointed forwards.

1 pistol (neutralised)

From the standing position, assume the kneeling position, observing the correct stance (see regulation 53.096: take a step forward in front of the strong leg with the weak leg, crossing the imaginary line from the strong leg to the target; bend both knees simultaneously, sit on the strong heel; the strong knee is bent 45 degrees from the direction of the shot; support the weak elbow slightly in front of or behind the weak knee). Then stand up by pushing off the front foot and return to the standing position.

Attention:
The weapon is always pointed forwards.

1 assault rifle (neutralised)

From the standing position, assume the kneeling position (on both knees), observing the correct stance (see regulation 53.103: starting position is the standing position; straighten the back and bend both knees at the same time; go to the ground with both knees). Then return to the standing position.

Attention:
The weapon is always pointed forwards.

1 pistol (neutralised)

From the lying position (supine position), you move through various intermediate positions to the upright position, whereby the main focus is on holding the weight (dumbbell or kettlebell) in one hand overhead in a stable position and always working with a stretched back.
As a starting position, the weight is held in a supine position with one arm (left) almost outstretched at chest height (arm pointing upwards), the leg (left) on the same side where the weight is held is bent (foot placed on the floor). Firstly, the shoulders are lifted using the forearm of the arm resting on the floor (right). Then rest the free arm on the hand to lift the whole upper body away from the floor. The hips are then pushed upwards and the outstretched leg (right) is pulled under the body and brought backwards into a kneeling position (half kneeling position with one hand resting on the floor). The arm that is currently still supporting you (right) is then finally lifted off the floor to a half-kneeling position with the upper body upright. A lunge is used to assume the final standing position. Reverse the sequence of movements to return to the starting position lying on the floor.

Starting position:
- Supine position
- Leg bent and positioned on the side of the weight
- Weight held in front of you with one arm almost straight (arm pointing firmly upwards)
- Abdominal and gluteal muscles are tensed
- Gaze is directed towards the weight

Final position:
- Stand upright with a straight back
- Stabilise the weight overhead with an almost outstretched arm

Attention:
This exercise places extremely high demands on mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot during the movement sequence

1 dumbbell/kettlebell

From the lying position (supine position), you move through various intermediate positions to the upright position, whereby the main focus is on holding the weight (dumbbell or kettlebell) in one hand overhead in a stable position and always working with a stretched back.
As a starting position, the weight is held in a supine position with one arm (right) almost outstretched at chest height (arm facing upwards), the leg (right) on the same side where the weight is held is bent (foot on the floor). Firstly, the shoulders are lifted using the forearm of the arm resting on the floor (left). Then rest the free arm on the hand to lift the whole upper body away from the floor. The hips are then pushed upwards and the outstretched leg (left) is pulled under the body and brought backwards into a kneeling position (half kneeling position with one hand resting on the floor). The arm that is currently still supporting you (left) is then finally lifted off the floor to a half-kneeling position with the upper body upright. A lunge is used to assume the final standing position. Reverse the sequence of movements to return to the starting position lying on the floor.

Starting position:
- Supine position
- Leg bent and positioned on the side of the weight
- Weight held in front of you with one arm almost straight (arm pointing firmly upwards)
- Abdominal and gluteal muscles are tensed
- Gaze is directed towards the weight

Final position:
- Stand upright with a straight back
- Stabilise the weight overhead with an almost outstretched arm

Attention:
This exercise places extremely high demands on mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot during the movement sequence

1 dumbbell/kettlebell

From the lying position (supine position), you move through various intermediate positions to the upright position, whereby the main focus is on holding the weight (dumbbell or kettlebell) in one hand overhead in a stable position and always working with a stretched back.
As a starting position, the weight is held in a supine position with one arm (right) almost outstretched at chest height (arm facing upwards), the leg (right) on the same side where the weight is held is bent (foot on the floor). Firstly, the shoulders are lifted using the forearm of the arm resting on the floor (left). Then rest the free arm on the hand to lift the whole upper body away from the floor. The hips are then pushed upwards and the outstretched leg (left) is pulled under the body and brought backwards into a kneeling position (half kneeling position with one hand resting on the floor). The arm that is currently still supporting you (left) is then finally lifted off the floor to a half-kneeling position with the upper body upright. A lunge is used to assume the final standing position. Reverse the sequence of movements to return to the starting position lying on the floor.

Starting position:
- Supine position
- Leg bent and positioned on the side of the weight
- Weight held in front of you with one arm almost straight (arm pointing firmly upwards)
- Abdominal and gluteal muscles are tensed
- Gaze is directed towards the weight

Final position:
- Stand upright with a straight back
- Stabilise the weight overhead with an almost outstretched arm

Attention:
This exercise places extremely high demands on mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot during the movement sequence

1 dumbbell/kettlebell

Stepping position with a secure stance on the standing leg, rear leg only on tiptoe, arms held high, rear leg lifted backwards and upwards, upper body simultaneously tilted forwards, gaze directed forwards, arms stretched out to the side, rear foot raised at least to head height, standing leg stretched, body firmly tensed.

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

2 soft mats (small) - optional ► indoor version
1 row

outdoor:
turf field

Stand upright, facing the chair. At the same time, tilt your upper body forwards (keep your upper body horizontal to the floor) and raise your practically stretched free leg up to the height of your buttocks. To keep your balance better, support your upper body with your arms on the seat of the chair. In the end position, the leg and upper body are roughly in line. The position in the shape of the letter "T" is also known as the standing balance. Then raise the upper body and lower the leg back to the starting position. Switch sides after each execution (change the supporting leg/playing leg).

Attention:
Keep your back straight at all times (tense your torso), distribute your weight over the entire foot (supporting leg).

1 (office) chair