Sit upright with one leg stretched out and pointing forwards, bend the other leg wide and place it over the stretched leg (legs crossed, foot of the raised leg at knee height). Turn the upper body in the opposite direction to the bent leg so that the elbow can be pressed against the knee of the straightened leg while rocking (elbow corresponds to the same side of the body as the straightened leg). The free arm supports the upper body. Then switch sides.

No material required

Stand on one leg with arms folded at chest height, place the foot of the free leg on the knee of the standing leg, bend the standing leg as far as possible to a right angle in the knee joint and perform rocking movements. Then switch sides.

No material required

Lie on your back, stretch one leg out horizontally (placed on the floor), bend the other leg and, holding the aid in both hands, pull the knee bobbing towards the upper body. Then switch legs.

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

Bend one leg while lying on your back and place it on the floor. Rest the foot of the other leg on the side of the bent knee (ankle on knee, other knee facing to the side) and, holding the aid in your hands, pull the thigh of the bent leg towards your body (guide the aid around the back thigh). Then switch legs.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Lie on your back with your arms flat on the floor at your sides (or place your hands on your upper body) and your partner's heads facing away from each other. Bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), press the sole of the bent leg against the sole of the partner's foot while rocking and pinching the aid. Then switch sides.

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

While sitting upright, lift one leg and place it over the lowered leg so that the ankle of the leg rests on the knee of the other. With the hand on the corresponding side, press the knee of the raised leg downwards using rocking movements. To intensify the stretch in the buttocks, tilt the upper body forwards. Switch sides after a while.

1 (office) chair

Lie on your back, bend one leg (90 degrees at the hip and knee joint) and move the other leg to the opposite side, the other leg remains stretched out, push the knee of the bent leg towards the floor with the hand on the side of the stretched leg to intensify the stretch, the other arm (side of the bent leg) is stretched out to the side (palm facing downwards). The shoulder blades always touch the floor. Then switch sides.

No material required

Lie on your back, arms stretched out to the side (palms facing down). With your leg stretched out, move the tip of your foot across to the opposite hand (or bring your foot as close as possible to the opposite arm) and rock towards the floor (or even tap the floor briefly with the tips of your toes). The shoulder blades should always touch the floor. Then switch sides.

No material required

Tilt your head forwards (double chin) and rock to the side (move your chin towards your shoulder). Switch sides from time to time.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required.

Clamp the aid with your chin on your chest (if necessary, hold it with your hands for support), turn your head to the side while rocking (move your chin towards your shoulder). Switch sides from time to time.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand with your hips wide apart and tilt your head to the side (ear to shoulder). With the arm on the opposite side of the head tilted to the side, bob down towards the floor to intensify the stretch. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

No material required

Stand with your hips wide apart and your arms hanging down, tilting your head forwards (double chin). If necessary, apply additional pressure to the back of the head with both hands to intensify the stretch.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

The partners stand hip-width apart and each grasp the hand closest to the other participant. Tilt your head to the side away from your partner (ear to shoulder) and gently pull your arm down towards the floor with your partner's grasped hand. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

No material required

Stand with your hips wide apart and tilt your head to the side (ear to shoulder). With your arm and the aid in your hand on the opposite side of your head tilted to the side, bob down towards the floor to intensify the stretch. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand hip-width apart with your arms hanging down, tilt your head forwards and tuck the aid in with your chin on your chest. Make small rocking movements with your head. If necessary, apply additional pressure to the back of the head with both hands to intensify the stretch.

Variant:
The exercise can also be performed in a seated or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

The partners stand hip-width apart and grasp the aid together with the hand closest to them. Tilt your head to the side away from your partner (ear to shoulder) and pull your arm with the gripped object slightly down towards the floor while rocking. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per group of 2:
1 stick ►unihockey, 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

Sitting on a chair with your back straight, tilt your head to the side to bring your ear closer to your shoulder. With the hand on the side to which the head is tilted, grasp the head and pull it towards the ear with gentle rocking movements. The stretch is felt on the opposite side of the neck. Then switch sides. Repeat the stretch twice on both sides.

1 (office) chair

Legs straddled wide and arms in front. Tilt your upper body forwards and use rocking movements to guide your upper body/hands towards the floor.

No material required

Cross your legs with your arms in front of you. Tilt your upper body forwards and use rocking movements to guide your upper body/hands towards the floor. Change the leg position from time to time.

No material required

The partners stand opposite each other in a one-legged stance (both participants stand on the same leg). The free free leg is stretched forwards and held by the partner. Raise and lower the partner's free leg (adjust the range of movement to the partner's mobility) and switch (standing) legs from time to time.

No material required

Cross your legs, hold your arms in front of you and hold the aid in your hands. Tilt your upper body forwards and use rocking movements to guide your upper body/hands (the aid) towards the floor. Change the leg position from time to time.

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

Sit long, roll/push/transfer the aid from the tips of the feet to the buttocks and behind the back to the other side, back to the tips of the feet. Perform the exercise in both directions.

Caution:
If it is not possible to perform the exercise with outstretched legs, lift the aid at the front over the outstretched legs and move it to the other side (do not bend your legs).

Pro Tn:
1 ball ► Basektball, Blitzball/Rugby/Football, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball
1 throwing disc (Frisbee) ► Frisbee Ultimate

Legs straddled wide with the arms in front and the aid in the hands. Tilt the upper body forwards and use rocking movements to guide the upper body/hands (the aid) towards the floor.

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

Stand narrowly with your legs straight, tilt your upper body forwards and bring your hands to the tips of your feet in a rocking motion.

No material required

Lie on your back with one leg stretched out horizontally on the floor in line with your body and the other leg stretched out as high as possible. Grasp the back thigh of the outstretched leg with your hands to pull the leg bobbing towards your upper body. Then switch legs.

No material required