Stand upright, slightly offset, with the free leg (right) slightly further back than the supporting leg (left) and facing the chair. At the same time, tilt the upper body forwards (keep the upper body horizontal to the floor) and raise the practically stretched free leg to the height of the 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 your upper body and lower your leg back to the starting position.

Attention:
Keep your back straight at all times (tense your core) and distribute your weight over your entire foot (standing leg).

1 (office) chair

Stand upright, slightly offset, with the free leg (left) slightly further back than the supporting leg (right) and facing the chair. At the same time, tilt the upper body forwards (keep the upper body horizontal to the floor) and lift the practically stretched free leg up to the height of the 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 your upper body and lower your leg back to the starting position.

Attention:
Keep your back straight at all times (tense your core) and distribute your weight over your entire foot (standing leg).

1 (office) chair

The sports director distributes the controls in the area in advance, which the participants run to individually or in small groups during the star run. The start is the centre of the run, where the participants also receive the control overview and the running map. Each control is approached individually (in a star shape) (e.g. clockwise/counter-clockwise or in any order). After each control, the runners return to the centre before moving on to the next control. For control purposes, the sports director visually checks each control so that several controls are not stamped in one run. The star run can be run as a practice run or as a competition. A relay is not necessary as not all participants are likely to start in the same direction. For the star run, each participant/group has a defined amount of time to find as many or as many posts as possible.

Variant I:
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.

Variant II:
The first control is marked on the course map so that the participants can start in all directions.

Orienteering controls (to be unplugged)
1 (stop) watch

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

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

Two participants stand behind each other and look in the same direction. The person behind now tries to push the person in front over a previously agreed line. The roles are then switched.

Variant:
Stop time until the line is crossed.

2 marking cones/caps (optional) ►Field markings

1 stopwatch ►Variation of the exercise

Post setup:
Place caps on a defined baseline.

Push an object lying on the ground (e.g. a tyre) over a certain distance (back and forth). Choose a short distance for multiple pushes (5-10m),

Attention:
Keep your back straight.

Lighten:
Less resistance.

Harden:
More resistance.

1 tyre (DURO)

1 tyre (PUCH) ► Make the exercise easier

1 tyre (10DM) ► Make the exercise more difficult

Push an inverted vaulting box top including a centre section (possibly filled with medicine balls) over a certain distance (back and forth) (push the bob). Choose a short distance for multiple pushes (5-10m).

Attention:
Keep your back straight.

Lighten:
Less (no) additional weight (medicine balls).

Harden:
Additional weight (medicine balls).

2 vaulting box elements (incl. upper part)
x medicine balls

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Stretch jump:
Execute the stretch jump as high as possible with an arm swing from the trampoline. Arms extended vertically into the air. Land safely on the large soft mat.

Participants practise the form of movement independently based on 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.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after a lunge movement by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a strong rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high.

The participants practise the movement independently using series pictures or on the basis of 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.

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to a two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after a lunge movement by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a slightly stronger rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high.

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

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini-trampoline (from the long bench), one-legged horizontal jump from the run to a two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after lunging by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with half rotation:
Initiate a slight rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high.

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

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini-trampoline (from the long bench), one-legged horizontal jump from the run to a two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after lunging by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a slight rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high. Depending on the desired rotation (1/2 or 1/1), a stronger or weaker rotational impulse is applied on take-off.

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

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

Frontal run-up onto the mini trampoline (from the long bench), one-legged horizontal jump from the run to the two-legged jump on the trampoline vertically into the air.

Stretch jump:
Jump vertically into the air after a lunge movement by bending the knees and swinging the arms. During the jump, move the arms vertically upwards to stretch the whole body.

Stretch jump with rotation:
Initiate a slight rotational impulse during the jump. Bring the arm opposite to the direction of rotation bent in front of the chest (hand in front of the chest pointing in the direction of rotation), the other arm is held high. Depending on the desired rotation (1/2, 1 or 1 1/2), a stronger or weaker rotational impulse is applied on take-off.

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

1 mini-trampoline
1 long bench (possibly to mark out the run-up)
2 soft mats (large)
5 soft mats (small)
1 row

From a shoulder-width stance, move into a squat position (arms pointing diagonally downwards in front) and then drop into a supine position. The outstretched arms are extended overhead (along the floor) and the bent legs are stretched out so that they are pointing towards the sky (upwards). The arms are then brought back in front of the body in a flowing movement so that the momentum can be utilised to return to the standing position. Once in the standing position, immediately perform a stretch jump into the air, landing in the starting position to begin the exercise again.

Attention:
Knee of the training leg should remain as centred as possible over the foot.

Lighten:
Arms support the movement more clearly (more momentum); lower height during the stretch jump (or just straighten the upper body).

Harden:
Additional weight.

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

The basic game is enriched with a second ball and made more difficult in terms of coordination. Which team can master this task the longest without making any mistakes (control: played from bottom to top)?

Variants:

• Throwing and catching: one of the two balls is always played with the racket, the second ball is always caught with the free hand and immediately thrown back

• Synchronised: both participants hit their first ball at the same time and then try to keep the rhythm.

Per participant:
1 racket (Street Racket)

Per group:
2 balls (Street Racket)

Chalk, paint, spray, adhesive tape

Four participants play doubles and take turns with their partner after each shot. Which team of four will manage the longest rally in this way?

Note:
Always create enough space after your partner's shot. This increases the quality and intensity of the game.

Objective:
play the basic game cooperatively with a partner over a longer period of time.

Variations:

• Teamwork: only one racket per side; hand the racket to the partner after each shot

• Fitness: run to a marker after each shot or perform an additional movement (e.g. push-up)

• Competition: whoever has 11 points first wins the set; "winner's-ball" = whoever wins the rally then serves

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

Per group:
1 marking cone ►Variation of the exercise (additional task)

The two target fields of the two participants are halved to create a left and right half of the playing field. Participant A calls out "left" or "right" to their partner after each shot and vice versa. The half mentioned must be hit.

Objective:
to be able to quickly convert acoustic and visual stimuli into motorised actions.

Variations:

• mark the halves with 2 colours or symbols and name them accordingly when playing

• an external participant calls out the respective commands instead of the partner; change roles if a mistake is made

• visual instead of acoustic stimulus: with the free hand, the partner points to the field to be played

Make it more difficult:

• make visual stimuli less pronounced; e.g.e.g. display with the thumb instead of the hand

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

The two target squares of a single field are divided into smaller target fields and labelled with numbers. The participants try to hit certain numbers while passing the ball back and forth in order to calculate. The game forms can be varied as desired.

Variations:

• Continuously add up the numbers hit. How many points can be collected until a mistake is made (when counting or playing) or which team reaches a certain number of points first (e.g. 30 points)?

• The partner is given a maths problem during the pass, the corresponding number must be hit during the return (e.g. player A calls out "4+3" during the pass, player B must hit the number 7 during the return)

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

A group plays a round robin for as long as possible. Each participant changes sides immediately after the shot.

Aim:
to be able to keep the ball in play for a long time as a group using the round-robin principle.

Variations:

• General form of competition: whoever makes a mistake is eliminated; at the end, final game on 3 points

• instead of changing sides, rotate within half the group; competition form of this variation. Which of these two groups loses all participants first?

Facilitate:

• around the coach: 1 player plays the ball by hand or with the racket to the first participant in a controlled manner; after the shot, the participant runs a full lap around the court and the player and gets back in line

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

Three squares of a Street Racket court are drawn on the floor. The participants try to play the ball from the 1st to the 3rd square and back again as often as possible in accordance with the basic rules (no volley, no smash). The ball must not bounce outside the target squares. Which team sets the shot record (or reaches 25 shots first, for example)?

Tactical intention:
Make it as easy as possible for your partner to return the ball by playing a controlled pass (speed, height, precision).

Objective:
to be able to play a ball back and forth on the single court in a controlled manner and as often as possible.

Make it easier:

• reduce the centre square (mark rectangles instead of squares and lines closer together)

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

One participant completes the round alone. In the single field, he plays the ball into the other target field, runs into the ball and immediately plays it back to the other side. If the ball is played high and as short as possible (into the first third of the target field), this difficult task is easier to solve. How many valid shots does the player manage?

Note:
This type of round requires a good feel for the ball and a lot of running. It is possible to simplify the exercise with a control shot (introduction).

Variant:

• Round run in pairs: Player A starts the rally and immediately switches to the other side, player B takes the ball and plays it back into the open field, he runs after the ball to the other side to play the ball back to player A. Player A then also hits two balls. Player A then also hits two balls in a row and so on.

Per participant:
1 racket (Street Racket)
1 ball (Street Racket)

Crayon, paint, spray, adhesive tape

The basic game remains the same. Bonus zones are marked in the corners of the target fields to train precision. Whoever hits these with the ball directly out of play immediately wins the rally.

Methodological tip:
Equalising level differences: triangular instead of rectangular playing field; the better player must now play much more precisely and also move more than his opponent, who is at the top of the triangle.

Goal:
Enable and try out many game variations with minimal effort.

Easier:

• Larger bonus zones

More difficult:

• Prohibited zone for the better player in the centre of the target area: if the ball hits there, he immediately loses the rally

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

Two teams of two play doubles against each other in a single game. A third pair stands ready next to the court and inherits the court of the team that has made a mistake. The pair remaining on the court has the right to play the next rally (winner's ball). Which team wins a certain number of games first (e.g. 10 wins)?

Methodological tips:

• The waiting team must also always be in active readiness so that they can immediately get back into the action (integrate additional tasks if necessary).

• With this form of the game, more participants can be kept busy on a single court

Make it more difficult:

• During the stroke, call the name (or the colour of the T-shirt) of one of the two opponents who has to play the next ball

• Execute additional movements after the stroke or integrate additional participants into the sequence

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

In the singles field, two participants play against each other in short sets to 5 points. The first player to score 5 points wins the match (right to play after winning the rally). After a match, new opponents are sought spontaneously. The winners of a game always start the next game with 0 points, the losers take the points they have already scored into the next game. This means that a game can also start with a score of 4:3 or 3:0. However, these matches also end if the initial score is increased to 5 points. This is therefore a very social form of play for a tournament format.

Methodological note:
After each completed game, the "free" players hold their racket above their head to recognise who is ready for the next game.

Variant:

• play in doubles instead of singles

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Chalk, paint, spray, adhesive tape

Two participants shake hands and form a net with their hands and arms. Which team can play over their net as often as possible without making a mistake (integrate hand changes).

Objective:
to be able to use their own body as an element of the game.

Variations:

• to cover a certain distance while playing.

• play over the net against a wall

Easier:

• play in groups of 4, two participants form a net with their hands and arms; the other two participants play the ball over the net as long as possible without making mistakes

More difficult:

• raise the net (raise your arms)

• play 2 balls over the net at the same time

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

1 additional ball ►to make the exercise more difficult

A participant plays the ball in place according to the basic rules of Street Racket (only play upwards, bounce the ball). How long can the ball be kept in play without making a mistake?

Objective:
To be able to play a ball continuously and rhythmically.

Make it easier:

• Catch the ball and then bounce it (without racket)

• Play the ball with open palms

• Bounce the ball high first, and then play it after bouncing it once

Make it harder:

• change hands/racquet between shots

• play with 2 racquets and alternate left/right on each shot

• keep 2 balls in play at the same time

Per participant:
1 racket (Street Racket)

Per group:
1 ball (Street Racket)

Per participant:
1 additional racket ►making the exercise more difficult

Per group:
1 additional ball ►making the exercise more difficult