Exercise description:
There are 7 attackers playing against 4 defenders. The aim of the exercise is to promote free running, accurate passing and anticipation. The attackers try to pass to each other (e.g. 15 passes = 1 point). The defenders aim to touch an attacker who is in possession of the ball/disc. If they succeed, the counting of successful passes starts again. After a few attempts, the team composition/roles are changed.

Participant:
1 stick/stick ►intercross/lacrosse, smolball, floorball

Pitch:
1 ball/throwing disc ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Tchoukball, Floorball
4 playing ribbons/sticks ►Defence player marking
4 marking cones/caps (optional) ►Field boundary

All participants help to set up the workplace (the hall or the grounds) together.

Note: If not all participants are needed for the conversion, the participants who are not deployed can use the time for a (drinking) break.

Game idea:
Two teams with several outfield players and a goalkeeper play the ball into the opponent's goal through skilful attacking. Good defensive behaviour should prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball completely crosses the opponent's goal line.

Playing field:
Unihockey field (14mx21m) separated by boards. Two goals with a goal area (4.5mx3.5m).

Number of participants:
4 against 4 (3 field players plus goalkeeper)

Game rules:
The game begins in each section and after each goal with a face-off in the centre of the field by means of a bully.

The ball may only be played with the stick (except when the ball is advanced with the foot). The goalkeeper plays without a stick and may use his hands to defend or play the ball.

It is forbidden to lunge or swing the stick above hip height. You may not hit the opponent's stick or body with your own stick. Lifting the opponent's stick is also not permitted. A player may not lie down on the ground (maximum 3-point contact). When receiving the ball, at least one foot must touch the ground.

If the ball leaves the playing area, it is brought back into play by the opposing team within the playing area by means of a free hit (exception behind the goal: in this case, the face-off takes place at the next face-off spot from the corner of the playing area). Even after a foul, the free hit is taken at the place of the offence, unless it happened behind the baseline. The opposing players must keep a distance of two metres from each free hit.

Two teams of 3-4 players play against each other. A goal scored only counts if all players have touched the ball in succession. The same player may not score two goals in succession.

Objective: Good free running, accurate passing.

Per pitch:
2 floorball goals
1 floorball

Pro Tn:
1 floorball stick

2 teams play against each other. One group has its goals (raised boxes) in the corners of the pitch, the other in the centre of the hall (1-2 mats). The aim is to put as many balls as possible into the goals or onto the mat for the opposing team. Only one ball is allowed per run. Which team will have fewer balls in/on their goal after 2 minutes

Objective: ball control during the run, looking away from the ball, developing a game strategy

Pitch:
1 vaulting box
2 soft mats (small)
Uni hockey balls

Participant:
1 floorball stick

Simple standard pass and shot exercise: The players stand in both corners next to the goal. The foremost player runs in a high arc into the centre in front of the goal (around the marker stick). There he receives the ball from the other side and shoots (at the height of the two cones). The passer runs up next and shoots at the goal.

Variations:

• Shooting at the empty goal or whoever has shot then stands in the goal themselves.

• The sports leader can demand different types of shots (direct shots are also possible).

Per group:
1 Floorball goal
Hockey balls
4 hats (incl. starting markers)
1 colouring stick

Per Tn:
1 Floorball stick

The participants run through a slalom course consisting of marker cones while carrying the ball on a stick and then take a shot on goal from a defined line.

Additional strengthening task:
Those who do not hit the goal complete a strength exercise: 5x tricep press in a four-foot stance backwards

2 (small) goals
2-4 floorball sticks (depending on the number of participants)
2-4 floorball balls (depending on the number of participants)
12-16 marker cones/cups

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree). Fix the elastic band at elbow height on the wall bars (on the tree), with the upper arm (left, far side of the fixation) resting against the body and the forearm stretched forwards at a right angle. Move the forearm outwards/away from the body and back to the starting position, whereby the movement takes place exclusively in the forearm (the other arm can fix the training arm).

Attention:
Always keep the arm bent at a right angle and the upper arm fixed to the body (rotation in the forearm).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree). Fix the elastic band at elbow height on the wall bars (on the tree), with the upper arm (right, far side of the fixation) resting against the body and the forearm stretched forwards at a right angle. Move the forearm outwards/away from the body and back to the starting position, whereby the movement takes place exclusively in the forearm (the other arm can fix the training arm).

Attention:
Always keep the arm bent at a right angle and the upper arm fixed to the body (rotation in the forearm).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree). Fix the elastic band at elbow height on the wall bars (on the tree), with the upper arm (left, side of the fixation) resting against the body and the forearm stretched forwards at a right angle. Grasp the elastic band with your hand, move the forearm inwards/to the body and back to the starting position, whereby the movement takes place exclusively in the forearm (the other arm can fix the training arm).

Attention:
Always keep the arm bent at right angles and the upper arm fixed to the body (rotation in the forearm).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree). Hold the elastic band at elbow height on the wall bars (on the tree), with the upper arm (right, side of the fixation) resting against the body and the forearm stretched forwards at a right angle. Grasp the elastic band with your hand, move the forearm inwards/to the body and back to the starting position, whereby the movement takes place exclusively in the forearm (the other arm can fix the training arm).

Attention:
Always keep the arm bent at right angles and the upper arm fixed to the body (rotation in the forearm).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Progression I:
Adjust the sling trainer to mid-lower leg length (when standing), support your forearms with your feet vertically under the attachment point in the slings and hold the position.

Progression II:
Analogue to progression I, but supported on your hands.

Attention:
Keep body tension, do not let hips sag, back straight, hands under shoulders (for both progressions).

Harden:
The further the head is from the attachment point, the more challenging the exercise becomes.

1 sling trainer

In the forearm support, the outstretched legs and upper body practically form a line. The legs are placed on the tips of the toes on the helmet and the upper body is supported on the forearms. The forearms lie flat on the floor parallel to each other and the upper arms are vertical (90 degree angle at the elbow joint).

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach), the hands should not touch each other/be closed.

Lighten:
Knees on the floor (feet held up instead of placed on the object).

Harden:
Additional weight (on the back); unstable support (for the arms).

Variant:
Alternate by raising one leg slightly (foot at heel height).

1 helmet

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

In the forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the tips of the toes and the upper body on the forearms, the forearms lie flat on the floor parallel to each other (90 degree angle at the elbow joint).

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach), the hands should not touch/close.

Lighten:
Knees on the floor (feet held high).

Harden:
Additional weight (on the back); unstable support (possible for both arms and 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)

In the forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the tips of the toes and the upper body on the forearms, with the forearms resting on a medicine ball/balance ball in this exercise.

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

Lighten:
Knees on the floor (feet held high).

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

Variation:
Push the feet forwards and backwards or lift one arm/leg at a time.

1 medicine ball/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)

Lift one arm (left) and one leg (right) crosswise in a forearm support and stretch out in a body extension. Hold the position you have assumed.

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

Lighten:
Knee on the floor; raise your arm and leg only briefly, then return to the position in the forearm support.

Harden:
Additional weight (on the back or on the arms/legs).

Variation:
Bring the elbow and knee together under the body, then extend the arm and leg again.

1-2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Lift one arm (right) and one leg (left) crosswise in a forearm support and stretch out in a body extension. Hold the position you have assumed.

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

Lighten:
Knee on the floor; raise your arm and leg only briefly, then return to the position in the forearm support.

Harden:
Additional weight (on the back or on the arms/legs).

Variation:
Bring the elbow and knee together under the body, then extend the arm and leg again.

1-2 weight cuffs/1 weight vest/weight disc/sandbag ►Make the exercise more difficult (additional weight)

In the inverted forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the heels and the upper body on the forearms (face/look upwards), the forearms lie flat on the floor parallel to each other (90 degree angle at the elbow joint).

Attention:
Head, torso, hips and knees practically form a line (do not let the buttocks sag, tense the abdomen), do not hyperextend the knee joints.

Lighten:
Bend your legs slightly.

Harden:
Additional weight (on the hips); unstable support for the legs (arms probably too heavy).

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)

In the inverted forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the heels and the upper body on the forearms (face/look upwards), the forearms lie flat on the balance board parallel to each other (90 degree angle in the elbow joint).

Attention:
Head, torso, hips and knees practically form a line (do not let the buttocks sag, tense the abdomen), do not hyperextend the knee joints.

Lighten:
Without a balance board; bend your legs slightly; use a balance board for your legs, as it may be too difficult for your arms.

Harden:
Additional weight (on your hips); unstable surface for your legs too (probably too difficult).

1 balance board

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)

Side support on the (left) forearm, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the forearm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

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

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

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

Side support on the (right) forearm, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the forearm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

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

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

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

Side support with outstretched (left) arm, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the arm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

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

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

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

Side support with the (right) arm stretched out, pull the lower leg of the lower leg in (approx. 90 degrees) so that the body weight is only distributed on the foot of the upper supporting leg and the arm. Bring the bent leg forwards (lower leg parallel, thigh approx. 90 degrees to the body) and back to the starting position.

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

Lighten:
Lower the leg forward; just hold the position.

Harden:
Additional weight (for the free leg or on the hip); unstable support (possible for both the arm and the leg).

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

One participant protects a defined zone (e.g. section of wall), another participant tries to touch the zone with the flat of their hand. The roles are then swapped.

Variant:
Stop time until the forbidden zone is touched or whoever manages more touches in a given time.

1 wall
2 marking cones/cones

1 stopwatch ► Variation of the exercise

Post set-up:
Mark the defined section of wall using cones.

Stand in front of a wall with your shoulders slightly tilted forwards. Stand so that your arms are almost straight and your palms can be pressed against the wall (wrists bent, fingers pointing upwards). Stretch an elasticated band between the shoulder-width arms (place the band around the backs/palms of the hands). Alternately change the position of one hand on the wall by moving the hand along the wall to the new position (the other hand continues to hold the other end of the band on the wall). The sequence of movements is freely selectable, two possibilities would be, for example Hand right to top right and back to the centre, hand right horizontally to the right side and back to the centre, hand right to bottom right, then the same sequence with the left hand - or: hand right to top right, hand left to top left, hand right to bottom right, hand left to bottom left, hand left to top left, hand right to top right, etc. The distance between the arms does not always have to remain shoulder-width apart and can also be varied.

Attention:
The arms remain practically stretched when moving and the band always has a certain amount of tension.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Start in a support or four-foot stance, placing the ends of the band around your wrists. From this position, move the hands of the outstretched arms along the floor into the various positions.

1 wall
1 mini band