A marker cone is located at the reversal point, which must be circled 15 times. During the turns, both hands grasp the cone (alternatively, the head can also be placed on the hands). The group counts the number of laps out loud and calls the runner back after the last turn, who probably tries to reach the group while staggering to send the next runner onto the course.

Releases: Run over a line (with a handshake), through a gate, around the group with a handshake (on the back), crawl through the legs of the next runner, hand over an object, etc.

Per group:
2 marking cones

The runners run to the reversal point equipped with a Smolball stick, floorball/intercrosse stick or Nordic walking stick. At the turning point, the stick/stick is held vertically to the ground. Then make 15 rotations (as quickly as possible) around the stick/stick. During the rotations, both hands hold the stick/stick blade and the head is placed on the upper hand. The group counts the number of turns out loud and, after the last turn, calls the runner back, who probably tries to reach the group while staggering, in order to hand the stick/stick to the next runner and send them on their way.

Per group:
1 Nordic walking, intercrosse or floorball stick
1 Smolball stick

The runners run to the reversal point equipped with a Smolball stick, floorball/intercrosse stick or Nordic walking stick. At the turning point, the stick/stick is held vertically to the ground. Then make 15 rotations (as quickly as possible) around the stick/stick. During the rotations, both hands hold the stick/stick blade and the head is placed on the upper hand. The group counts the number of turns out loud and, after the last turn, calls the runner back, who probably tries to reach the group while staggering, in order to hand the stick/stick to the next runner and send them on their way.

Per group:
1 Nordic walking, intercrosse or floorball stick
1 Smolball stick

► Exercise only suitable in the gym!
Trainee: Pulls their partner towards them by pulling on the rope/rope. As soon as both participants are in the same position, the trainee distances themselves until the rope/rope is stretched to its full length so that they can pull their partner towards them again.
Partner: Stands in a squatting position (stable torso; stomach tensed) on the carpet remnants and holds on to the end of the rope/rope.

Attention:
Both participants ensure a straight back.

Lighten:
Lighter partner.

Harden:
Heavier partner (partner with additional weight).

1 rope/rope
2 carpet remnants

1 weight waistcoat ► to make the exercise more difficult (additional weight)

All participants stuff a rope down the back of their trousers so that half of the halved rope hangs out visibly. Each participant then tries to grab as many ropes as possible. Even those who have no more rope continue to take part in the game. A playing field limit that may not be exceeded can be set if necessary. The winner is the player who has grabbed the most ropes at the end.

Variant:
Whoever loses their rope is eliminated and performs an additional exercise at the edge of the playing field (e.g. forearm support or wall sitting). From time to time, the playing field is reduced in size (as the number of participants decreases). Who can hold on to their rope until the end?

Per participant:
1 skipping rope

4 marking cones/caps ►Field boundary (optional)

Two participants swing the rope (2-3 skipping ropes knotted together). One participant goes to the centre from one side, jumps over the rope a few times and runs out on the other side. The jumper runs behind the swinger and returns to the centre. The jumper thus moves in the shape of an eight. Once the participant has completed a few rounds, the positions are swapped.

Attention:
Depending on the direction of the swing, there is an easier and more difficult side to get to the centre.

Variant I:
In the centre, try to pick up an object (e.g. a hat or a coin) and put it down again.
Variant II:
Start in the centre, starting position sitting or in the push-up position. In these positions, try to jump over the rope as it swings past.

Per group:
2-3 skipping ropes or 1 rope/rope

1 marking cone ►Variant

At the start, a dice is rolled to determine how many jumps must be performed with the skipping rope at the reversal point (e.g. number of dice x 5 = number of jumps). After rolling the dice, the runner runs to the reversal point and performs the number of jumps determined by the dice before being allowed to return to the group to hand over to the next runner, who in turn defines the number of jumps with the dice.

Per group:
1 skipping rope
1 dice
2 colouring sticks

At a signal from the instructor, the participants switch from leisurely rope jumping to very fast rope jumping on the spot until the instructor gives another signal. The exercise is repeated a few times to increase the heart rate several times.

Variant:
Pull the knees up to the navel while jumping rope (skipping) or supplement the rope jumping with other short intensive exercises (e.g. integrate a push-up and a stretch jump on a signal).

Participant:
1 skipping rope

Skipping in place, alternating between bringing one leg to the ground and lifting the other leg up to navel height with the knee (skipping).

2 skipping ropes (one rope per participant)

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Continuous hopping in place and simultaneous swinging of the rope (under the feet and overhead). Make sure that the heels are not completely off the ground (jumping on the balls of the feet/tips of the toes). The upper body should always remain upright while jumping (keep the torso tensed).

Jumping rope with low intensity (slow swinging, also incorporate breaks) is suitable for stimulating the circulation. By integrating different jumping forms, jumping can be made more varied through variation (e.g. double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.). Pulling the tips of your feet towards your knees with each jump (bending your feet) is another way to vary your jumping.

1 skipping rope

Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Continuous hopping in place and simultaneous swinging of the rope (under the feet and overhead). Make sure that the heels are not completely off the ground (jumping on the balls of the feet/tips of the toes). The upper body should always remain upright during jumping (keep the torso tensed).

Jumping rope at high intensity (fast swinging) is a good way to get the heart rate up at the end of the warm-up (e.g. 8 x 20-second workload and 10-second break phase or 3 x 30-second workload with 1-minute break). The two-legged hopping can also be converted into a race on the spot (skipping) to further increase the intensity.

1 skipping rope

The two positions are changed at each round.

Position 1:
Skipping rope by jumping on the spot with both legs.

Position 2:
Holding a medicine ball with both hands in front of the chest in a stepping position (staggered stance). Push the ball to the ground with one arm (side can be varied) and catch it again with both hands. After each kick, shift position slightly without crossing your legs and then kick the ball towards the floor again.

1 skipping rope
1 medicine ball

Several groups of two line up in one or two rows (outward and return journey) and form one or two tunnels, so to speak. A distance of approx. 5 metres is maintained between the pairs. The rest of the participants line up in a column in front of the first group of two. The jumpers choose a swing direction and a rhythm together and then try to cross the tunnel. One swing direction is much easier. The aim is for the entire group to pass through the tunnel with/without intermediate jumps and, above all, without any interruptions/errors between the jumpers. The positions of the swimmers and runners are changed from time to time.

Per group of 2:
2-3 skipping ropes or 1 rope/rope

Two participants stretch a rope between them (holding the rope in their hands) and stand facing each other at a distance of approx. 3-4 metres. The participants try to pull their opponent over the centre line (or the opponent/the centre of the rope over a certain line). Whoever is pulled over the line first loses.

1 rope
2 marking cones/caps (optional) ►Field marking

Post set-up:
Mark the defined baseline (for the centre of the rope) using cones.

Side plank on the (left) forearm, with the elbow directly beneath the shoulder, the forearm on the floor, and the legs stretched out, either one on top of the other or staggered for greater stability; lift the pelvis until the body forms a straight line from head to toe. The oblique abdominal muscles, glutes and legs should be actively engaged. Hold the position isometrically and continue to breathe calmly.

Attention:
The pelvis does not sag (insufficient tension in the lateral core muscles), the hips do not rotate forwards or backwards, the shoulders do not collapse (sinking in the joint), the head does not droop or tilt (straining the neck), and there is not too much pressure in the lower back instead of the core (incorrect distribution of tension).

Lighten:
Knees on the floor (knee-side-plank); place the top leg slightly in front of the bottom leg, or position the feet staggered rather than stacked.

Harden:
Feet close together (stacked position); upper leg raised (side plank leg raise); additional load on the hips (e.g. weight on the pelvis); free upper hand above the head or holding a weight; unstable surface (possible for both the arm and the legs).

1 soft mat (small)

1 weighted vest/weight plate/dumbbell/sandbag ► Increases the difficulty of the exercise (additional weight)
1 ball/1–2 balance cushions/1 balance board ► Increases the difficulty of the exercise (unstable surface)

Side support with the left forearm on the balance board. Raise your upper leg slightly off the floor (in extension of your body) and bend your lower leg on the floor (kneeling, foot pointing backwards). Hold the position you have assumed.

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

Lighten:
Lateral forearm support without balance board; support upper leg extended on the floor as an extension of the body.

Harden:
Both legs stretched out in extension of the body (outer instep of the lower foot supports the overlapping legs).

Variant:
Lift and lower the pelvis.

1 balance board incl. roller

Side plank on the (left) forearm, with the elbow directly beneath the shoulder, the forearm on the floor, and the legs stretched out, either one on top of the other or staggered for greater stability; lift the pelvis until the body forms a straight line from head to toe. The oblique abdominal muscles, glutes and legs should be actively engaged. Hold the position isometrically and continue to breathe calmly.

Attention:
The pelvis does not sag (insufficient tension in the lateral core muscles), the hips do not rotate forwards or backwards, the shoulders do not collapse (sinking in the joint), the head does not droop or tilt (straining the neck), and there is not too much pressure in the lower back instead of the core (incorrect distribution of tension).

Lighten:
Knees on the floor (knee-side-plank); place the top leg slightly in front of the bottom leg, or position the feet staggered rather than stacked.

Harden:
Feet close together (stacked position); upper leg raised (side plank leg raise); additional load on the hips (e.g. weight on the pelvis); free upper hand above the head or holding a weight; unstable surface (possible for both the arm and the legs).

1 soft mat (small)

1 weighted vest/weight plate/dumbbell/sandbag ► Increases the difficulty of the exercise (additional weight)
1 ball/1–2 balance cushions/1 balance board ► Increases the difficulty of the exercise (unstable surface)

Side support with the right forearm on the balance board. Lift the top leg slightly off the floor (in extension of the body) and bend the bottom leg on the floor (kneeling, foot pointing backwards). Hold the position you have assumed.

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

Lighten:
Lateral forearm support without balance board; support upper leg extended on the floor as an extension of the body.

Harden:
Both legs stretched out in extension of the body (outer instep of the lower foot supports the overlapping legs).

Variant:
Lift and lower the pelvis.

1 balance board incl. roller

Progression I:
Side support on the left forearm with the legs in the foot supports (crossed over, top leg in front). Support the upper right arm on the floor in front of the body, lift the pelvis off the floor and hold the position. To increase the intensity, support the free arm on the hip or extend it vertically upwards.

Progression II:
Analogue to Progression I, but only supported on one hand. Increase the intensity according to progression I.

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

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

Variant I:
Lift and lower the pelvis.
Variant II:
Alternately bring the upper arm under the body and extend it upwards, accompanying the movement with the head.

1 sling trainer

Progression I:
Side support on the right forearm with the legs in the foot supports (crossed over, top leg in front). Support the upper left arm on the floor in front of the body, lift the pelvis off the floor and hold the position. To increase the intensity, support the free arm on the hip or extend it vertically upwards.

Progression II:
Analogue to Progression I, but only supported on one hand. Increase the intensity according to progression I.

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

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

Variant I:
Lift and lower the pelvis.
Variant II:
Alternately bring the upper arm under the body and extend it upwards, accompanying the movement with the head.

1 sling trainer

Side support on the left forearm (possibly on a wall for the correct straight position). Raise the top leg, extend the free arm in a high position (starfish) or support it on the hip and hold the position.

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

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

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

Side support on the right forearm (possibly on a wall for the correct straight position). Raise the top leg and stretch the free arm upwards (starfish) or support it on the hip and hold the position.

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

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

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

Side plank on the left forearm, legs extended and stacked. Hold the anchored resistance band with the right arm. From a stable core position, pull the band toward the body in a controlled manner while maintaining the side plank.

Attention:
Head, torso, hips and legs form a straight line (pelvis stays level); left shoulder remains above the left elbow; during the pull, avoid any trunk rotation or hip drop; movement of the right arm should be slow and controlled.

Lighten:
Bend the lower (left) leg and support on the knee; reduce band tension or move closer to the anchor point; side plank without pulling (hold only).

Harden:
Lift the top leg while keeping it extended; use a stronger resistance band.

1 resistance band

1 wall bars

Side plank on the right forearm, legs extended and stacked. Hold the anchored resistance band with the left arm. From a stable core position, pull the band toward the body in a controlled manner while maintaining the side plank.

Attention:
Head, torso, hips and legs form a straight line (pelvis stays level). Right shoulder remains above the right elbow.
During the pull, avoid trunk rotation or hip drop. Movement of the left arm should be slow and controlled.

Lighten:
Bend the lower (right) leg and support on the knee; reduce band tension or move closer to the anchor point; side plank without pulling (hold only).

Harden:
Lift the top leg while keeping it extended; use a stronger resistance band.

1 resistance band

1 wall bars

Stand upright with your hips wide apart, hold the object high above your head and then tilt your upper body alternately to the left and right side.

Attention:
Do not lean your upper body forwards or backwards, no hollow back (tense your torso).

Lighten:
No additional weight; lean your upper body less to the side.

Harden:
Additional weight (e.g. place stones in the helmet or a combat backpack)

1 helmet/(medicine) ball

1 combat rucksack/tyre (PUCH)/3-4 stones ► Make the exercise more difficult (additional weight)