A circuit (e.g. athletics track) should be completed several times in the same time. In the first run, one participant completes the course at as constant a pace as possible in accordance with the specified intensity range. The partner stops the time needed for this, but does not tell the runner. The roles are then swapped and the partner runs the course. The time is also recorded here.

The first runner then starts the second/next run with the aim of completing the course in exactly the same time as their first run. The partner stops the time and calculates the difference to the first run. The tasks are switched again and the differences are compared.

Course: Circular run; from A to B and back again

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: Speak in complete sentences

Variant:
Complete the same course a certain amount of time faster or slower

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Per participant:
1 heart rate monitor

Per group:
1 stopwatch

One participant stands with their back to the group (in front of a wall). The rest of the participants try to approach him/her in time with the music (the sports leader sends participants back to the starting position if they move too quickly). If the music stops, the "newspaper reader" may turn around and the remaining participants must freeze immediately. If the "newspaper reader" discovers participants moving while the music is stopped, he sends them back to the starting position. When the music starts again, the "newspaper reader" turns round again and the participants can continue to approach him. If a participant can touch the "newspaper reader", they become the new "newspaper reader".

1 music system incl. music (various)

One participant closes their eyes, lets their arms hang loosely and accepts being hit by their partner. The partner touches the forehead and stomach of their opponent as often as possible within a set time without the opponent tensing up. The arm must be fully extended and the fist brought back to the cheek after each hit. Switch roles after a while.

Participant:
1 pair of boxing gloves

Pull the tyre attached to a rope/rope over a certain distance, transport options:

• Back to the tyre, grasp the rope/rope over one shoulder with both hands;

• Look towards the tyre, grasp the rope in front of the body with both hands and run backwards.

Attention:
Keep your upper body upright (tense your torso).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 tyre (DURO)
1 rope/rope

1 tyre (PUCH) ► Make the exercise easier

1 tyre (10DM) ► Make the exercise more difficult

The participants try to hit a target (e.g. goal) from a predetermined distance (from the side). Whoever hits the target can increase the distance slightly for the next attempt (take a few steps back). Who can hit the target from the greatest distance in a given time? In this exercise, the participants themselves ensure that they do not block any aids or are not hit by any aids and do not shoot anyone down. When fetching and returning the aid, the participants trot along and integrate some relaxation exercises (e.g. shaking out arms and legs, moving legs sideways or trotting backwards).

Per participant:
1 frisbee / bat/stick with ball (smolball, intercross/lacrosse or floorball) / ball (e.g. football or handball)

1 goal
2 marking cones

Place a mat on the wall and draw a circle (approx. 1 metre in diameter) on it with chalk. Mark distances of 5, 10, 12 and 15 metres with cones. The participant tries to hit the circles first from the shortest distance. If they succeed twice, they can move on to the next distance.

Attention:
With several participants per target, care must be taken to ensure that the participants are not hit by a ball/throwing disc. Either the participants show consideration for each other and keep an overview or the balls/throwing discs may only be retrieved when all participants have completed their target throw.

Variant:
Depending on the game equipment or type of ball, a specific throwing, hitting or shooting technique for hitting the targets may be required by the sports director.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 ball/throwing disc (frisbee) ►blitzball/rugby/football, futsal/football, handball, intercrosse/lacrosse, Smolball, floorball, volleyball

1 soft mat ►target
chalk ►marking the target circle
4 marking cones/caps ►marking the throwing distances

From a defined throwing line, the participant throws/shoots the ball (with the game device)/throwing disc at tyre targets. The tyres are placed in different target zones. All targets in the same zone score the same number of points. The further away the targets are, the more points a successful throw scores (only hits that land directly in the tyre count). How many points are scored in a given time?

Attention:
With several participants per target area: The participants must ensure that they are not hit by a ball/throwing disc or block a throwing attempt.

Variant I:
Depending on the equipment or type of ball, a specific throwing, hitting or shooting technique may be required for passing.
Variant II:
The game is played in groups of 2, with each team having only one ball/throwing disc. One participant throws at the targets until they have scored a certain number of points. While the partner collects the points, the other participant performs an exercise (e.g. running round, wall sitting, forearm support).

Per participant:
1 stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton
1 ball/throwing disc (Frisbee) ► Basketball, Blitzball/Rugby/Football, FooBaSKILL, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Floorball, Volleyball, Badminton/Speedminton, Smolball, Frisbee Ultimate

x hoops ► Targets

Hitting different target objects (open box elements, marker cones/caps, stakes, balls, swing rings etc.) from a given distance (2-8m) with different objects (e.g. balls).

► Differentiation ability

1 vaulting box ► indoor version
1 long bench ► indoor version
3-4 marking cones
3-4 stakes
10 various balls (e.g. basketball, football, volleyball, foam/softball)
1 ball trolley

Post set-up:
Distribute materials (targets) on a defined line on the floor or on the long bench/vaulting box. Keep throwing objects (balls) at a distance in a ball trolley.

Throw various objects from a given distance (2-8m) into an open box element.

► Differentiation ability

1 vaulting box
10 various balls (e.g. basketball, football, volleyball, foam/softball)
2-3 Indiaca
2-3 throwing discs (frisbees)
1-2 throwing objects
1 ball trolley

Post set-up:
Remove the upper part of the vaulting box and store the throwing objects at some distance from the box in a ball trolley.

Participant A moves in slow motion towards his partner with outstretched arms, whereby he can also turn on his own axis. Participant B dodges the "zombie's" fists with evasive movements and tries to land as many precise hits as possible. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

Two teams play against each other in a limited playing area. A point is scored if the ball can be received in the opponent's end zone (with the stick) after a pass.

Participant:
1 stick ► floorball

1 ball ► floorball, futsal/football
8 marking cones/cups ►field markings incl. end zones
x playing ribbons/bibs ►team identification

Two teams play against each other in a limited playing field. A point is scored if the ball can be placed in the opponent's end zone after a pass. Bouncing with the ball is not allowed and the number of steps (e.g. maximum of 3 steps) with the ball is limited (optional: change of possession when the ball falls to the ground).

Variant:
Play with a badminton shuttle so that the passing distances are shorter and the intensity is higher. Or the ball can also be replaced with a throwing disc (a frisbee).

1 ball ►basketball, blitzball/touchrugby, FooBaSKILL, handball, tchoukball
8 marking cones/caps ►court markings incl. end zones
x game ribbons/leashes ►team identification

1 badminton shuttle/throwing disc (frisbee) ►variant

Two teams play against each other in a limited playing area. A point is scored if the ball can be caught with the stick after a pass in the opponent's end zone.

The following rules apply to the form of play:

• The ball may only be handled with the stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after the "cover").
• An attack must be executed within 30 seconds.
• Intercross is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

1 ball ►intercrosse/lacrosse
8 marking cones/caps ►field markings incl. end zones
x game ribbons/leashes ►team identification

Two teams play against each other in a limited playing area. A point is scored if the ball can be caught/received by a teammate with the stick after a pass in the opponent's end zone.

The following rules apply to the game form:

• The ball, which is balanced on the stick, may be carried a maximum of 4 steps.
• The ball may be touched a maximum of 4 times before it is played on.
• The ball at rest on the racket, without the player moving, may be held for a maximum of 4 seconds.
• The ball may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, the arm or the head (free hit).
• If the ball leaves the playing field, it is put back into play by a free hit by the opposing team at the place of action.

Per participant:
1 bat ►smolball

1 ball ►smolball
8 marking cones/caps ►court markings incl. end zones
x wristbands/bibs ►team identification

A participant tries to escape from the four-foot stance from a mat/lawn area. His opponent tries to prevent this by fair means. The roles are then reversed.

Variant:
Stop the time until the escape is successful or set a time limit for the escape attempt.

9-12 soft mats (small) ► indoor version

4 marking cones/caps ► outdoor version

1 stopwatch ► variation of the exercise

Post set-up indoor:
form a rectangular field of mats using soft mats.

Post set-up outdoor:
define a rectangular field using caps.

Push-up position, rifle (lying flat on the ground or placed on the bipod support) straight in extension of the body between the arms, grip the rifle alternately with the right or left hand on the hand guard, lift it slightly and move it a little to the side.

Attention:
No hollow back, tense torso.

Lighten:
Support yourself in place; place your knees on the floor.

Harden:
Integrate a push-up between repetitions.

Variation:
When gripping the assault rifle, extend the respective arm horizontally forwards in the extension of the body before putting the weapon down again.

1 assault rifle (neutralised)

Two participants sit opposite each other on their knees (and grab each other's shoulders). The aim is to get the other participant to touch the (mat) floor with their buttocks.

4 soft mats (small) ► indoor version

4 cones ► outdoor version

Indoor post set-up:
Using soft mats to form a rectangular field of mats.

Outdoor post set-up:
Using cones to define a rectangular field.

The participants stand together on a soft mat (in-fight) and try to hit their opponent as many times as possible without being hit themselves. Both participants interrupt the fight as often as they like (very short intervals) with the command "break", whereupon they dissolve the close fighting position. After a short interruption, the participants switch back to close combat.

Variant:
Start the fight kneeling (e.g. change the starting position on the second pass).

1 soft mat

Participant:
1 pair of boxing gloves

1 vs. 1 fight, whereby all hit zones (incl. head) are permitted (= contact). If a participant is hit, they take a step backwards and touch the ground with both boxing gloves before the fight is restarted.

Round duration: max. 1 minute 30 seconds.

It is possible to work with a referee, but this requires a short introduction regarding behaviour + commands.

Participant:
1 pair of boxing gloves

1 vs. 1 fight, whereby only hits to the upper body (T-shirt) are permitted (= semi-contact). If a participant is hit, he takes a step backwards and touches the ground with both boxing gloves before the fight is restarted.

Round duration: max. 1 minute 30 seconds.

It is possible to work with a referee, but this requires a short introduction regarding behaviour + commands.

Participant:
1 pair of boxing gloves

The participants face each other in a walking position and place their front foot in the tyre between them on the floor. Using freely selectable punch variations, the participants try to land as many hits as possible on their opponent while simultaneously dodging or blocking their opponent's punches. The opponent's front foot must not leave the hoop for the entire duration of the exercise.

Participant:
1 pair of boxing gloves

Participant:
1 tyre

Two participants are each equipped with a boxing glove and a game tape, half of which is tucked into the side of their trousers. The boxers try to grab the opponent's game tape with their free hand (without boxing glove) while boxing (on the forehead and stomach). The boxing punches are used to hinder the opponent. Points are only awarded for grabbing the ribbon. Hard hits automatically score one point for the opponent.

Variants:

• Boxing hits score 1 point. Grabbing a game ribbon = 3 points. 10 points = victory.
• Fasten the game ribbon on the side of the free hand or on the opposite side.

Participant:
1 pair of boxing gloves
1 wristband

The participants assume a sitting, kneeling or crouching position and try to land as many hits as possible on their opponent without being hit themselves.

Participant:
1 pair of boxing gloves