Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold your arms as straight as possible above your head (holding them up) and tilt your upper body to the side of the outstretched leg to grasp the aid together. Use rocking movements to tilt the upper body towards your partner. Then switch sides.

Variant:
Grab the aid with only one outstretched arm (side away from the partner).

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

Kneel next to your partner and stretch one leg out to the side in the direction of the other participant. One participant stretches out their arm with the aid in their hand on the side of the outstretched leg towards their partner, the other participant also grasps the aid and pulls their partner's upper body in their direction while rocking. The positions are then swapped before changing sides.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the partner's hand. Use rocking movements to tilt the upper body towards your partner. Then switch sides.

Variant:
Hold both arms overhead (holding them up).

No material required

Legs straddled wide, bend the upper body to the side with arms stretched out in a high position. Change sides from time to time (e.g. after rocking four times).

No material required

Legs straddled wide, with one arm held high (other arm resting on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

No material required

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the aid together. Use rocking movements to tilt the upper body towards the partner. Then switch sides.

Variant:
Hold both arms overhead (holding them up) and grasp the aid together.

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

Legs straddled wide, with one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm overhead. Tilt the upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

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

Legs straddled wide, grasp the aid with both hands and bend the upper body to the side with arms stretched out in an upright position. Change sides from time to time (e.g. after rocking four times).

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Both participants extend their arm towards their partner. One participant grabs their partner's hand and pulls their partner's upper body towards them while swaying. The positions are then swapped before changing sides.

No material required

Frontally facing each other, legs straddled wide. Tilt your upper body forwards and hold each other's hands with outstretched arms. Bend the leg on one side and tilt the upper body slightly to the side with rocking movements, the other leg remains extended. After a few repetitions (rocking movements), change sides. The partner performs the movement in reverse.

Variant:
Continue to switch from one side to the other.

No material required

Legs straddled wide and upper body tilted forwards. Hold the aid in one hand and use it to perform an "eight" between the legs (change hands between the legs), the legs accompany the movement so that one leg is stretched and the other is bent.

Variation:
Roll the ball on 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

Legs straddled wide and upper body tilted forwards. Hold the aid in one hand and use it to perform a figure eight between the legs (change hands between the legs), the legs accompany the movement so that one leg is stretched and the other is bent. Then hand the aid over to your partner, who then performs the same exercise..

Variant:
Roll the ball on the floor.

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

Stand on one leg and grasp the instep of the other bent leg with your hand (same side of the body), pulling your heel towards your buttocks while rocking. Push your pelvis forwards and straighten up, keeping your upper body straight (upright posture). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. To keep your balance, fixate on a point with your eyes. If necessary, you can also support yourself against a friend or a wall.

No material required

One-legged stand facing your partner. Support/hold on to your partner's shoulder with one hand and grasp the instep of the free, bent leg with the other hand (same side of the body), pulling the heel towards the buttocks while rocking. Push the pelvis forwards and straighten up, keeping the upper body straight (upright posture). The stretch should not be performed by bending the knee joint but by extending the hip joint. Then switch legs.

No material required

Lying on your side, grasp the instep of the foot of the upper leg with your hand (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

No material required

Lateral position, grasp the instep of the upper leg with the aid (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forward and, if necessary, stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

Per participant:
1 play rope/skipping rope/power tube/elastic rubber band/throwing disc

Bend one leg in a prone position, grasp the instep of the foot with your hand and pull the heel towards the buttocks (same side of the body). Keep the other leg as straight as possible on the floor. Then switch legs.

No material required

Bend one leg in a prone position, grasp the instep of the foot with the aid and pull the heel towards the buttocks while rocking (same side of the body). Keep the other leg as straight as possible on the floor. Then switch legs.

Per participant:
1 play rope/skipping rope/power tube/elastic rubber band/throwing disc

Stand on one leg and, holding the aid in both hands, grasp the instep of the other, bent leg (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and straighten up, keeping the upper body straight (upright posture). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. To keep your balance, fixate on one point with your eyes.

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

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), grasp the foot of the other (back) leg with the corresponding hand (same side of the body) and pull the heel towards the buttocks while rocking. Push your pelvis forwards and keep your upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat. The free hand can be supported on the floor to maintain balance.

1 small soft mat (optional)

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), hold the foot of the other (back) leg with the aid in both hands (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and keep the upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat.

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 on one leg and grasp the instep of the other bent leg with your hand (same side of the body), pulling your heel towards your buttocks while rocking. Push your pelvis forwards and straighten up, keeping your upper body straight (upright posture). The stretch should not be achieved by bending the knee joint but by extending the hip joint. To keep your balance better, you can hold on to the back of the chair with your free hand. Then switch legs.

1 (office) chair

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep your upper body straight. Hold your arms outstretched in front of your body at chest height and press your palms against your partner's palms. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep your upper body straight. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep the upper body straight. The aid is placed next to the supporting leg (front bent leg) to support balance (the leg pointing backwards and the hand holding the aid are on the same side of the body). Then switch legs.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic