Strong run-up, frontal take-off approx. one leg length in front of the vaulting box, pull your legs up quickly and bring them forwards horizontally, push off the box forcefully with both hands to land, continue running directly after landing.

Variant:
Vary the height of the box.

1 Swedish box/pommel horse

The binomial lines up on a line. Using passes, the pair must reach a defined target zone. One participant in the group moves away in the direction of the target. They decide for themselves how far they want to distance themselves from their partner. At the new position, they must be able to catch/receive the Frisbee/ball thrown/passed by their partner. If this is successful, the thrower may now approach the target and at the same time becomes the new pass receiver. If the pass attempt is unsuccessful, the frisbee/ball must be returned to the thrower by the catcher so that the thrower can start a new pass attempt (possibly at a shorter distance).

Variant:
Multiple groups of 2 compete against each other. The winning binomial is the one that is the first to return to the starting line after the start command from the sports director in compliance with the rules described above.

Per participant:
1 bat/stick ►intercross/lacrosse, smolball

Per group of 2:
1 throwing disc (frisbee)/ball ►frisbee ultimate, basketball, FooBaSKILL, handball, intercross/lacrosse, smolball

4 marking cones/caps ►start and finish line

The participants form two groups, each of which is assigned to a slackline. Now the participants, one after the other, walk as far as possible along the slackline. The distances travelled by the individual participants are added up. Which group covers a greater distance

Difficulty:
Only metres walked backwards count

1 Slackline

Two participants stand opposite each other at a distance of 3-5 metres and simultaneously pass a football and a shuttle back and forth with badminton rackets.

Variant:
Pass the football and shuttle at the same or opposite pace.

► Differentiation skills, orientation skills, reaction skills

Per group of 2:
2 badminton rackets
1 badminton shuttle
1 football

Stand on one side of the long bench, hold on to the edges of the wide side of the long bench with your hands, jump over the bench in as high a squat as possible (squat turn), land on the other side of the long bench.

Variant:
Place balls on the long bench, over which the legs must be guided.

1 long bench

2-3 medicine balls ► Variation of the exercise

Slow run-up, place your hands on the top of the vaulting box (the upper hand points horizontally in the direction of the jump, the lower hand points towards the ground), jump over the vaulting box with your legs drawn up (squat turn), landing on both legs on a small soft mat.

Variant:
Set up the top of the vaulting box more firmly (e.g. on a wall bar).

1 vaulting box
2 soft mats (small)

1 wall bars ► Variation of the exercise

Post setup:
The top element is leant against the vaulting box at an angle, with small soft mats on both sides.

Approach the large soft mat at a 45-degree angle, place your hands in the centre of the mat (the upper hand points horizontally in the direction of the jump, the lower hand points towards the floor), jump with both legs and bring your legs tucked over your body to the other side (squat turn), land with both legs.

Variant:
Increase/decrease the angle of the large soft mat.

1 wall
1 vaulting box
1 soft mat (large)
1 soft mat (small)

Post setup:
Place the large soft mat at an angle against a wall and stabilise with vaulting box elements (i.e. place behind the mat), place the small mats in a row in front of the large soft mat.

Approach the wall at a 45 degree angle, jump off with both legs, grab the wall with your hands (the upper hand points horizontally in the direction of the jump, the lower hand points towards the floor), pull your legs over your head to the other side (squat turn), land with both legs.

1 wall
1-2 soft mats (small)

Post setup:
Place soft mats on the floor in front of a wall.

Bounce two balls on the floor at the same or opposite time. After ten repetitions without interruption, switch to bouncing against the wall.

► Differentiation ability

1 wall
2 basketballs

The participant uses the floorball stick to hit the ball clockwise and anti-clockwise around the stake with forehand and backhand strokes.

Variant:
If the ball is only attached with a ribbon (shorter pendulum), the exercise becomes more difficult.

►Rhythmisation skills, reaction skills

1 stake
2 game ribbons
1 floorball stick
1 floorball ball

Post setup:
A floorball ball attached to two linked game ribbons is placed loosely around a stake.

One participant bounces a rhythm with the (basket)ball, the second participant tries to copy the rhythm at the same time.

Variant I:
The imitator bounces twice or half as fast.
Variant II:
Perform the exercise alone with two (basket)balls, bouncing with one hand twice as fast as the other.

► Rhythm skills

2 basketballs

The participant runs across the narrow side of two long benches set up one behind the other and bounces a basketball. In the centre of the two long benches, the side on which the basketball is bounced is changed. Alternatively, or to make the exercise more difficult, two basketballs can be bounced at the same time.

Variant:
Small mats on the floor can make the exercise more difficult, as the side of the bounce must be changed (only possible with one basketball bouncing).

►Balance ability, differentiation ability

2 long benches
2 soft mats (small)
1-2 basketballs

Post set-up:
Place two long benches one behind the other with the narrow side facing up. Place a small soft mat next to each bench (on opposite sides).

Two participants stand on the same slackline at the same time and try to stay up longer than their opponent. Who has 5 points first?

Easing:
Another participant sits in the centre of the slackline.

Heavier:
The participants each hold one end of a skipping rope and try to unbalance the other by pulling; the participants try to unbalance each other with a foam club or a foam ball.

1 Slackline

The participants jump onto the mini trampoline with the basketball in their hands and try to sink the ball into the basket with a basketball shot or even a "dunk".

► Rhythmisation skills, differentiation skills, orientation skills

1 mini-trampoline
1-2 soft mats (large)
4-6 soft mats (small)
1 basketball

Post set-up:
Place the large soft mat(s) under a basketball hoop and set up a mini-trampoline in front of it. For additional safety, place small soft mats around the large soft mat(s).

Squat on the lower horizontal bar, hold on to the upper bar with both hands, swing through between the two horizontal bars to land on the soft mat behind.

Variant:
Roll off after landing.

outdoor:
Stand on the front of the bar. Hold the pole with both hands. Swing under the (horizontal) bar to land on the other side.

1 horizontal bar ►indoor version
1 additional horizontal bar ►indoor version
2 soft mats (small) ►indoor version

Indoor pole assembly:
Fix two horizontal bars at different heights (approx. 1m apart).

outdoor:
1 pole

Frontal run-up and two-footed jump, hold on to the upper horizontal bar with both hands and swing between the two bars (underswing), two-legged landing on the other side (soft mat behind it ►indoor variation).

Variants:
Vary the height of the horizontal bars;
roll off after landing.

1 horizontal bar ►indoor version
1 additional horizontal bar ►indoor version
2 soft mats (small) ►indoor version

Indoor post setup:
Fix two horizontal bars at different heights (approx. 1m apart).

outdoor:
1 (horizontal) bar

Stand on the low side of the uneven bars and hold on to the higher bars with your hands. Jump off with both legs for a squat turn over the high bars, landing on the small soft mat.

Variant:
Change the height of the bars.

1 parallel bars
1 soft mat (large)
1 soft mat (small)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50 cm), place a small soft mat under the parallel bars and a large soft mat behind it.

Frontal approach to the uneven bars (front: high bars), hold on to the upper bars and swing through the uneven bars (underswing). Land on the large soft mat.

Variant:
Increase/decrease the distance between the bars (both vertically and horizontally).

1 parallel bars
1 soft mat (large)
1 soft mat (small)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50 cm), place a small soft mat under the parallel bars and a large soft mat behind it.

Frontal run-up to the uneven bars (front: low bars), jump onto the low bars, squat turn over the high bars (180 degree turn), landing with the feet on the low bars, hands still holding the high bars.

Variant:
Exit with underswing between the two bars without a support.

1 parallel bars
1 soft mat (large)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50cm), place a large soft mat under the parallel bars.

Dynamically stretch the following muscle groups (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Dynamically stretch the following muscle groups together with your partner (rocking movements):

• Calf muscles
• Thigh muscles
• Buttock muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Dynamically stretch the following muscle groups using an aid (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variant:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per Tn:
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

Dynamically stretch the following muscle groups together with your partner using an aid (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

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

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body and press on the inside of your knees with your elbows (press your knees towards the floor). Keep your upper body upright.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body, keeping your upper body upright. The partner stands behind the seated participant and gently presses the knees to the floor (adjust the intensity to suit your partner). The position is then changed.

No material required