Stand hip-width apart, bend one arm so that the hand touches the back between the shoulder blades and the elbow points upwards. The other free hand grasps the elbow of the bent arm and presses it down towards the buttocks. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

With your knees shoulder-width apart, your shins and the top of your feet lie flat on the floor, lean your upper body back so that you can support yourself with your arms on your heels (same side of your body), look upwards, point your chest diagonally forwards and push your pelvis forwards.

No material required

Light lunge, lean your body forwards and support yourself with your hands on the wall. Bend the front leg, stretch the back leg and place both feet flat on the floor (press the heel of the back foot against the floor). The stretch can be intensified by increasing the amount of support. Push your hips and front knee forwards while continuing to press your back heel firmly against the floor to support the dynamic stretch. Then switch legs.

Variant:
The exercise can also be performed without a wall by placing both feet flat on the floor in a stepping position and tilting the upper body slightly forwards.

1 wall/wall or similar

Light lunge, with the front leg stretched and the back leg slightly bent. Bend the foot of the front leg (heel position) and pull the tip of the foot upwards (towards the body) with your hand. Then switch legs.

No material required

Light lunge in front of a wall with straight legs, lift the toe of the front foot and press it against the wall while pressing the heel into the floor (the leg remains straight). The closer the heel is to the wall, the more intense the stretch. Then switch legs.

1 wall/wall or similar

Stand with your feet hip-width apart, slightly forward and support your body against the wall with your hands. Keep your legs straight and your feet flat on the floor (heels pressed against the floor). The stretch can be intensified with a larger forward bend.

A wall or similar

Light lunge, with the front leg stretched and the back leg slightly bent. Bend the foot of the front leg (remote position) and pull the tip of the foot towards the body with the aid. Then switch legs.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Lunge towards your partner. With your arms stretched out, press your palms against your partner's and press the heel of your back leg to the floor. Then switch legs.

No material required

Stand hip-width apart opposite your partner, tilt your upper body forwards and press your palms against your partner's with your arms stretched out overhead (holding them up). Press your heels to the floor.

No material required

In a stepping position, place both feet flat on the floor (front leg bent, back leg extended - press the heel of the back leg against the floor), lean the upper body forwards. The stretch can be intensified with a larger support. Then switch legs.

No material required

From a shortened stride position, bend the back leg forwards at the knee joint so that the knee protrudes over the tip of the foot (the tilt creates a stretch in the lower calf of the back bent leg - heels always remain on the floor). Then switch sides.

No material required

With the leg slightly bent, place the toe of the foot on a small elevation (e.g. step) and press the heel down. The supporting leg is either also placed on the elevation (better option) or underneath the elevation on the surface. Then switch sides.

No material required

Stand hip-width apart opposite your partner, tilt your upper body forwards and press your palms against the aid with your arms stretched out overhead (holding them up) (clamp the object together). Press your heels onto the floor.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Lunge towards your partner. With outstretched arms, press the palms of your hands against the aid (pinch the object together) and press the heel of the back leg to the floor. Then switch legs.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Exercise description:
Two teams play against each other in a predetermined field. The aim is to play as many passes as possible within the team before an opponent can intercept the ball/throwing disc or the ball/throwing disc falls to the ground. If the pass attempt is intercepted or the ball/throwing disc falls to the ground, the right to pass the ball/disc changes hands and the other team now tries to collect as many successful passes as possible. Optional additional rule for more intensity: If a player in possession of the ball/disc is touched by a defender, he must immediately (within 2-3 seconds) play a pass, otherwise the right to attack also changes. Which team has achieved the most passes after a certain time?

Variant:
10 passes in a row result in one point, after which the right to the ball/disc changes.

1 ball/throwing disc ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Tchoukball, Floorball
4 marking cones/caps (optional) ►Field markings
x playing ribbons/bibs ►Team identification

Pro Tn:
1 stick ►intercross/lacrosse, floorball
1 stick ►smolball

Two participants stand opposite each other on the thin side of a long bench at a distance of approx. 4-5 metres and play badminton (or Indiaca).

► Differentiation ability, orientation ability

Per group of 2:
2 badminton rackets
1 badminton shuttle
1 Indiaca
2 long benches

Post setup:
Place two long benches parallel to each other with a distance of approx. 4-5 metres and the narrow side facing upwards.

The participants stand approx. 3 metres apart and throw a volleyball at each other. Both participants stand on a medicine ball or a balance board and try to keep their balance. If the exercise is too difficult, the participants can support each other (hold/secure) and first try to stand reasonably safely on the medicine ball/balance board.

► Balance skills

2 balance boards/medicine balls
1 volleyball

The participants pass an Indiaca to each other with the palms of their hands over the raised bar. They try to play right and left and keep the Indiaca in the air for as long as possible.

Variant:
Game (competition) for points.

► Differentiation ability, reaction ability

1 parallel bar
1 Indiaca
4 marking cones (optional) ►Playing field marking

Post set-up:
Fix the uprights of a parallel bar at a great height. Optionally mark a playing field around the bar using cones

The participants stand opposite each other in two marked rectangles with a certain distance between the fields (approx. 4-5 metres for Indiaca/badminton; approx. 8-10 metres for speedminton). The participants play an Indiaca with the palms of their hands or a shuttle with their rackets. When playing with the Indiaca, participants try to play with the right and left. The aim is to keep the Indiaca/shuttle in the air for as long as possible.

Variant:
Game (competition) for points.

► Differentiation ability, reaction ability

8 marker cones/cups
1 Indiaca

Post set-up:
Mark out two playing fields using cones.

Two participants stand opposite each other on the narrow side of a long bench and pass two different balls to each other at the same time.

Variation:
Plays via the floor.

► Balance skills, differentiation skills

2 long benches
1 football
1 volleyball
1 softball
1 floorball
1 tennis ball
1 medicine ball
1 handball
1 lightning ball

Post setup:
Place two long benches parallel to each other with a distance of approx. 2-3 metres between them.

Two participants stand opposite each other on the narrow side of a long bench and try to unbalance their partner by throwing a medicine ball at them so that they have to leave the bench when they catch the ball.

► Balance skills

2 long benches
1 medicine ball

Post set-up:
Place two long benches parallel to each other at a distance of approx. 2-3 metres.

The participants are given a (drinking) break.

Participants are given a break after each station. The recovery time is also used to move to the next station/post.

Place 3 small stones on the floor; balance on two of these stones. Move the third free stone; switch to this stone with one foot. Repeat the process without losing your balance.

Lighten:
Without equipment;
Larger stones.

Harden:
With a backpack;
Smaller stones.

Material per participant: Tenue CNM

Additional material: 3 small stones