The front runners compete against each other (the group can determine the order of the runners accordingly) and collect points for their group. The runners choose between reversal points at different distances (e.g. colouring stick, marker cone or cones). More risk (further distance) is rewarded with more points (3 points, 2 points, 1 point), but only the first to arrive receives the points scored, the rest go home empty-handed only the first two (or more, depending on the number of groups, e.g. the first two teams) receive points. Which group has the most points after a run (each group member completes one run), or which group is the first to score a number of points? Each run only starts at the signal of the game leader.

Possible forms of locomotion:
- four-footed forwards/backwards
- in a push-up position with a partner holding the legs up
- gamstrage grip

Per group:
4 colouring sticks

2-3 catchers (labelled with bibs) try to catch the other participants by touching them. They can protect themselves with mats laid out in the hall (ejection tents in the field). The mats/spoiler tents may be lifted up by the hunted and used as protective armour (max. 5 seconds). The catchers may not touch the mats. Caught players fulfil an additional task (e.g. a strength exercise such as 5 push-ups).

x soft mats (small)/shooting tents (for in the field)
2-3 game ribbons/ribbons ►catcher

Two "robots" start back to back. A "programmer" sets the robots in motion by touching the "on/off button" on their heads. If a robot is touched on the left or right shoulder, it makes a 90-degree turn to the corresponding side and continues moving. After starting the robots, the programmer may not issue any commands for five seconds. When a "robot" reaches a wall, it makes a 180-degree turn. The aim of the "programmer" is to bring the "robots" back together again.

Participant:
1 pair of poles (Nordic Walking)

Two "robots" start back to back. A "programmer" sets the robots in motion by touching the "on/off button" on their heads. The "robots" move to the beat of the music (speed). If a robot is touched on the left or right shoulder, it makes a 90-degree turn to the corresponding side and continues to move. After starting the robots, the programmer may not issue any commands for five seconds. When a "robot" reaches a wall, it makes a 180-degree turn. The aim of the "programmer" is to bring the "robots" back together again.

1 music system incl. music (various)

Two teams play against each other with a ball and try to score goals. The ball may only be rolled with the hands (no bouncing of the ball). A defined line between two cones, behind which the ball must be stopped, is used to score points.

Variant:
Use a hall wall, tilted long benches, box sections or goals to score points.

1 ball (football, volleyball, basketball or handball)
x bibs
2-4 long benches
4-6 boxes
4 goals

From a standing position, roll backwards and place your feet on the floor behind your hands as quickly and as close as possible to return to a standing position. Curl your upper body like a turtle shell during the entire rolling movement from the top of your head to your tailbone. Roll over the upper back and shoulders and not over the head.

The participants practise the form of 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.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Roll backwards from an upright position, placing your feet on the floor as quickly and as close as possible behind your hands. Curl your upper body like a turtle shell during the entire rolling movement from the top of your head to your tailbone. Roll over the upper back and shoulders and not over the head. At the end of the roll, push your body into a handstand (full body stretch). The arms can be bent at first and then stretched or remain stretched throughout the movement. From the handstand, place the legs on the floor to return to the standing position.

In order to be able to perform this sequence of movements, it is necessary to be able to roll forwards and backwards, have appropriate support in the arms and master the tilt kick movement.

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

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

The two rolls are performed one after the other:

Roll fw:
From an upright standing position, perform a forward roll and land back on your feet without using your hands to stand up.

Roll rw:
From a standing position, roll backwards and place your feet on the floor as quickly and as close as possible behind your hands to return to a standing position. Curve the upper body from the top of the head to the tailbone like a tortoise shell during the entire rolling movement. Roll over the upper back and shoulders and not over the head.

The participants practise the form of 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.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

From an upright standing position, perform a forward roll and land back on your feet without using your hands when standing up.

The participants practise the movement independently using series of images 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.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Lay on your side, stretch your legs and arms and lift them slightly off the floor. Pull your navel towards your spine and consciously tense your abdomen and then change your side position without changing your body position (roll alternately to the right or left side).

Attention:
Stretched arms and legs practically form a line.

Lighten:
Just hold the position with your arms and legs raised and switch sides from time to time.

Harden:
Add weight to your arms and/or legs.

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

Two teams face each other behind two defined lines. In the centre of the two lines are 2-3 gym balls/kin balls/volleyballs, which are to be rolled behind the opponent's baseline or a defined line with targeted shots/throws by the participants (by hand, with the foot or with the playing equipment). Balls may only be shot at the target ball from behind one's own baseline. The throwing line, but not the centre line, may be crossed to retrieve the throwing balls. There are numerous balls in both throwing zones at the start of the game (e.g. handball, football, basketball, volleyball, floorball, etc.).

Caution:
It is forbidden to shoot/throw directly at the opposing team's players and care must be taken not to be hit by approaching balls when retrieving them.

Per participant:
1 racket/stick ►intercrosse/lacrosse, smolball, floorball

1-3 exercise balls/kine balls/volleyballs/medicine balls ►goals
x balls ►basketball, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, tchoukball, floorball

Stand upright in front of a wall, shoulder-width apart (facing the wall), with arms bent (approximately 90 degrees at the elbow joint), holding a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated as far as possible to the left side (gaze follows the movement), while the legs and arms remain stable (lift the heel on the opposite side - right - as far as possible). Then swing the upper body back to the starting position and at the same time throw the ball (sideways) against the wall. Catch the ball and return to the starting position to restart the exercise.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller movements (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright in front of a wall, shoulder-width apart (facing the wall), with arms bent (approximately 90 degrees at the elbow joint), holding a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated as far as possible to the right side (gaze follows the movement), while the legs and arms remain stable (lift the heel on the opposite side - left - as far as possible). Then swing the upper body back to the starting position and at the same time throw the ball (sideways) against the wall. Catch the ball and return to the starting position to restart the exercise.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller movements (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright, shoulder-width apart, in front of a wall (facing the wall), with arms bent (approximately 90 degrees at the elbow joint), holding a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated as far as possible to the side (gaze accompanies the movement), while the legs and arms remain stable (lift the heel on the opposite side of the rotation movement at most). Then swing the upper body back to the starting position and at the same time throw the ball (sideways) against the wall. Catch the ball and return to the starting position to start the same exercise on the other side.

Attention:
Tighten your abdomen, keep your back straight, your pelvis stays in place and only your upper body moves.

Lighten:
Smaller movements (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright in front of a wall (facing the wall horizontally, left shoulder closer to the wall), with arms bent (approximately 90 degrees at the elbow joint), hold a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated to the side towards the wall in a swinging motion (gaze accompanies the movement) until the arms are facing the wall and the ball is thrown against the wall at the same time. During the rotation movement, the legs and arms remain stable (lift the heel of the foot furthest from the wall at most). Catch the ball and bring your upper body back to the starting position.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller range of motion by pointing the stance more towards the wall (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright in front of a wall (facing the wall horizontally, right shoulder closer to the wall), with arms bent (approximately 90 degrees at the elbow joint), hold a medicine ball in front of the body with both hands slightly below chest height. The upper body is turned/rotated to the side towards the wall in a swinging motion (gaze accompanies the movement) until the arms are facing the wall and the ball is thrown against the wall at the same time. During the rotation movement, the legs and arms remain stable (lift the heel of the foot furthest from the wall at most). Catch the ball and bring your upper body back to the starting position.

Attention:
Tighten your stomach, keep your back straight, your pelvis remains in place and only your upper body moves.

Lighten:
Smaller range of motion by pointing the stance more towards the wall (less rotation); lighter ball.

Harden:
Additional weight (on the arms); heavier ball; unstable base.

1 wall
1 medicine ball

1 volleyball or football ► make the exercise easier
2 weight cuffs ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, looking upwards, bring the upper arm under the body and back to the starting position, accompany the movement with your head (looking down from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Additional weight (for the free arm); unstable base (possible for both the supporting arm and the legs).

1 weight cuff/dumbbell ► 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 (left) forearm and vertically extended upper arm, hold the pistol in the free hand, look towards the weapon, bring the pistol under the body and back to the starting position, accompany the movement with the head (look from top to bottom).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 pistol (neutralised)

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, hold the dumbbell in your free hand, look towards the weight, bring the dumbbell under your body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Keep your pelvis stable; keep the shoulder of the supporting arm above your elbow.

Lighten:
Knees on the floor.

Harden:
Stable support (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm and vertically extended upper arm, feet on the balance board, look towards the free arm, bring the playing arm under the body and back to the starting position, accompany the movement with your head (look from top to bottom).

Attention:
The pelvis remains stable; keep the shoulder of the supporting arm above the elbow.

Lighten:
Without an unstable base.

Harden:
Instant base for the supporting arm as well; hold additional weight in the free hand.

1 balance board

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)
1 dumbbell ► Make the exercise more difficult (additional weight)

Side support on the (right) forearm and vertically extended upper arm, looking upwards, bring the upper arm under the body and back to the starting position, accompany the movement with your head (looking down from above).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Additional weight (for the free arm); unstable base (possible for both the supporting arm and the legs).

1 weight cuff/dumbbell ► 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 and vertically extended upper arm, hold the pistol in the free hand, look towards the weapon, bring the pistol under the body and back to the starting position, accompany the movement with the head (look from top to bottom).

Attention:
Pelvis remains stable.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 pistol (neutralised)

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (right) forearm and vertically extended upper arm, hold the dumbbell in your free hand, look towards the weight, bring the dumbbell under your body and back to the starting position, accompany the movement with your head (look down from above).

Attention:
Pelvis remains stable; rotation of the upper body in lateral forearm support.

Lighten:
Knees on the floor.

Harden:
Instable support (possible for both the supporting arm and the legs).

1 dumbbell

1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (right) forearm and vertically extended upper arm, feet on the balance board, look towards the free arm, bring the playing arm under the body and back to the starting position, accompany the movement with your head (look from top to bottom).

Attention:
Pelvis remains stable; keep the shoulder of the supporting arm above the elbow.

Lighten:
Without an unstable base.

Heavier:
Instable base also for the supporting arm; hold additional weight in the free hand.

1 balance board

1 ball/1-2 balance cushions/1 balance board ►Make the exercise more difficult (unstable surface)
1 dumbbell ►Make the exercise more difficult (additional weight)

Side support on the (left) forearm and vertically extended upper arm, hold the dumbbell in your free hand, bring the dumbbell under your body and back to the starting position.

Attention:
Keep your pelvis stable; keep the shoulder of the supporting arm above your elbow.

Lighten:
Perform without dumbbells; do the exercise on your knees.

Harden:
More weight.

1 dumbbell