Back position on the slackline. Place one foot on the line close to the buttocks and use the other leg and arms to balance. Raise your head slightly so that you can look forwards to a fixed point. The slackline runs alongside the spine.

Lighten the load:
Do not stretch the slackline too tightly; support yourself on the ground with your arms.

Lighten the load:
Rise from a prone position over the seat to stand upright, hooking onto the slackline from below with your outstretched leg and pulling yourself up with momentum.

1 Slackline

Two participants sit back to back on a centre line marked with cones. On command, both participants try to push their opponent over their baseline (marked with cones). The first person to cross their own line with their whole body loses.

6 marking cones/caps (optional) ►Playing field markings

Post setup:
Place the caps in a rectangle so that they define the centre line and two baselines of the playing field.

A rowing machine is suitable for training strength, endurance and coordination, thus challenging the entire body. The correct technique is particularly important: an upright posture when rowing, the feet must find a secure hold in the footboard of the rowing machine and, ideally, the hips, knees and feet should form a line. More details on how to perform the movement are listed below. When distributing the force on the rowing machine, 60% comes from the legs, 30% from the core and only 10% from the arms. In this way, around 80 per cent of the muscle groups in the body are trained in a gentle way. This holistic workout makes rowing ideal for warming up your circulation (choose a moderate speed).

Movement execution:

In a seated position with bent legs and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body tilted slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.
• Back muscles relaxed.
• Lower back straight, upper back (trapezius muscle) may make a slight hump.
• Arms stretched (triceps remain relaxed).
• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.
• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.
• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.
• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.
• The abdominal muscles and thigh muscles remain tensed the whole time.
• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.
• The upper body leans back a little further in the same move. The back shoulder is now even more involved.
• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.
• Stretch your arms forwards again. The upper body and legs follow the arms.
• The buttocks pull the seat forwards.
• The phase ends in the starting position.

1 rowing machine

A rowing machine is suitable for training strength, endurance and coordination, thus challenging the entire body. The correct technique is particularly important: an upright posture when rowing, the feet must find a secure hold in the footboard of the rowing machine and, ideally, the hips, knees and feet should form a line. More details on how to perform the movement are listed below. When distributing the force on the rowing machine, 60% comes from the legs, 30% from the torso and only 10% from the arms. In this way, around 80 per cent of the muscle groups in the body are trained in a gentle way. This holistic workout makes rowing ideal for getting the heart rate up at the end of the warm-up. A high basic speed can be selected or constant changes of pace provide the necessary intensity.

Movement execution:

In a seated position with bent legs and arms stretched forwards, the legs are pushed down and stretched first, then the arms are pulled towards the head with the upper body tilted slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.
• Back muscles relaxed.
• Lower back straight, upper back (trapezius muscle) may make a slight hump.
• Arms stretched (triceps remain relaxed).
• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.
• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.
• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.
• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.
• The abdominal muscles and thigh muscles remain tensed the whole time.
• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.
• The upper body leans back a little further in the same move. The back shoulder is now even more involved.
• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.
• Stretch your arms forwards again. The upper body and legs follow the arms.
• The buttocks pull the seat forwards.
• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

The groups run against each other on a set running lap. One runner from each group runs the first lap alone. On each subsequent lap, an additional runner is taken along until all group members are on their way. After that, one member can be left behind at each start/finish. The team decides independently who will be eliminated. Which final runner will be the first to return to the group?

Per group:
4 colouring sticks

The participants complete the following obstacles in a circuit:

• Balancing over a long bench (forwards, backwards, crawling);

• Roll forwards over a small mat;

• Roll backwards over a small mat;

• Slalom around stakes;

• Balancing over a rope;

• Hanging from one side to the other on the climbing pole without touching the ground;

• Balancing over a tilt (long bench on two vaulting box elements).

► Balance ability, rhythmisation ability, orientation ability

1 climbing pole
2-7 soft mats (small)
2 long benches
1 vaulting box
7 stakes
1 rope

Post set-up:
Set up the following posts in a circuit: Upside-down long bench; small soft mat on the floor; position 7 stakes in a slalom; small soft mat on the floor; rope laid out on the floor; climbing pole pulled out to the maximum (soft mats placed underneath if necessary); tipping point consisting of a long bench and two elements of a vaulting box.

The participant climbs over the wall bars without touching the forbidden zone (marked with ropes). The participants then jump over the tyres distributed on the floor. If two tyres are at the same height, both legs are stalled. Individual hoops are passed with the leg corresponding to the respective side. The hoops can be jumped through forwards or backwards. To make hoop jumping more difficult, the respective arm on the same or even opposite side can be raised or stretched to the side at the same time as standing. Jumping over the hurdles, the participant returns to the wall bars.

► Rhythmisation ability, orientation ability, balance ability

1 wall bars
3-5 ropes
4-5 hurdles
20-30 tyres

Post set-up:
Arrange the following posts to form a circuit: Use ropes to mark a forbidden zone on the wall bars; lay out tyres to form a jumping course; place hurdles one behind the other

The group lines up in a single file facing the person in front (distance between participants approx. one arm's length). At a signal from the sports leader, the runner at the back runs around the group until he/she has returned to his/her original position. The next runner is sent off by slapping the back of the person in front, who in turn runs round the group. Which group is the quickest to get all the runners back to the starting position? If several rounds are to be completed, the last runner in the round (the person in front of the single column) triggers the next round by shouting or passing their hand to the back (the last runner in the group starts again).

Variant I:
The participants in the single column alternate between standing and crouching (or kneeling) positions. When running round, the runner jumps over the participants who are crouching by means of a straddle jump and crawls between the legs of the standing participants. As soon as the competitor has reached the starting position, he/she sends the competitor in front onto the track by shaking hands on his/her back. In a possible second run, the positions (standing, crouching or kneeling) must be changed.

Variant II:
The standing group is run around in a slalom (alternating left/right past the group members until you have completed a whole lap and arrive back at the starting position). It is possible to run round the group members either only when moving forwards or both when moving forwards and backwards.

No material required

Stand dynamically on the balls of the feet. The participants hold weights (approx. 1 kg) in both hands, move freely around the room (look at all four walls/corners once) and perform the learnt punches (straight, sideways, uppercuts) against imaginary opponents. The fists are in the starting position in front of the face. The arms are never fully extended (maintain tension in the muscles and keep the elbow joint slightly bent). The fists are pulled back horizontally. Throughout the entire exercise unit, quality is more important than quantity (technically clean punches)!

Variant:
Only punch straight lines/sideways hooks/upward hooks.

Per participant:
2 dumbbells/filled pet bottles

Loose shadow boxing including sideways and upward hooks so that the shoulders are always in motion.

No material required

The person in front moves freely (forwards, backwards or sideways, with variations in speed) in the hall and incorporates various forms of exercise (e.g. lifting the ball over a line, balancing the ball on the shovel, wall passes). The partner/group members imitate the movements identically. Swap positions from time to time (e.g. at the whistle of the sports leader) or even change partners.

Per participant:
1 stick (floorball)
2 ball (floorball)

Sports leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The person in front moves freely (forwards, backwards or sideways, with speed variation) in the hall/area and incorporates various forms of exercise (e.g. bouncing the ball high/low, rolling the ball, juggling the ball, playing the ball up, wall passes). The partner/group members imitate the movements identically. From time to time (e.g. at the whistle of the sports leader) swap positions or even change partners.

Per participant:
1 bat (smolball)
1 ball (smolball)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The person in front moves freely (forwards, backwards or sideways, with speed variation) in the hall/area and incorporates various forms of movement (e.g. crossing legs, circling arms, crouching, touching the floor, etc.). The partner/group members imitate the movements identically. From time to time (e.g. at the whistle of the sports leader), swap positions or even change partners.

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)