From a kneeling position, tilt your upper body forwards (chest close to the floor), extend one arm forwards as an extension of your body and bring the other arm under your body/outstretched arm to the other side of your body (arm pointing to the side, palm facing upwards). Press the shoulder of the arm that has been moved to the side downwards in a rocking motion and turn your head in the direction of the arm that has been moved to the side. Then switch sides.

No material required

Stand with your feet hip-width apart, stretch one arm (holding the aid in your hand) out horizontally and bring it straight in front of your body towards your opposite shoulder (arm pointing to the side). Use the other hand to push the elbow towards the body while rocking. Then switch sides.

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

From a kneeling position, tilt the upper body forwards (chest close to the floor), extend one arm forwards as an extension of the body, bring the other arm holding the aid under the body/outstretched arm to the other side of the body (arm pointing to the side, palm facing upwards). Press down on the shoulder of the arm that is moved to the side in a rocking motion and turn the head in the direction of the arm that is placed to the side. 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

Stand upright opposite your partner, bend your arm and place it on your own opposite shoulder (hand pointing backwards). With your other free hand, press your partner's elbow against their body while rocking. Then switch arms.

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

No material required

Sitting on a chair with your back straight, bring your arm outstretched at chest height to the opposite side (arm pointing to the side) or bend your arm (90 degrees at the elbow joint, upper arm horizontal to the floor and forearm pointing vertically upwards) and move the elbow to the shoulder on the opposite side. Use the other hand to push the elbow towards the body with a gentle rocking motion. Then switch sides.

Stand with your feet hip-width apart, bend the arm with the aid in your hand and place it on the opposite shoulder (hand pointing backwards). With the other free hand, push the elbow of the bent arm towards your body while rocking. Then switch sides.

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 hip-width apart, bend one arm so that the hand touches the back between the shoulder blades and the elbow points upwards. The other free hand grasps the elbow of the bent arm and pushes it down towards the buttocks, then switch sides.

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

No material required

Stand with your feet hip-width apart, bend one arm with the aid in your hand so that your hand touches your back between your shoulder blades and your elbow points upwards. Bring the other free hand behind the body, also grasp the aid (approximately in the area of the middle/lower back) and pull it down towards the buttocks while rocking. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position (possibly also sitting depending on the aid).

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, bend one arm upwards so that the hand touches the back between the shoulder blades and the elbow points upwards. Hold one end of the elastic band. Bring the other free hand behind the body, also grasp the elastic band (approximately in the area of the middle/lower back) and pull it down towards the buttocks while rocking. Then change sides.

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

1 elasticated rubber band

Sitting on a chair with your back straight, lift the toes of your legs and pull them as far as possible towards your shins (legs only rest on your heels). Perform small rocking movements (raise and lower the tips of your feet).

1 (office) chair

In a shoulder-width kneeling position, the shins and foot rest flat on the floor, the upper body is leaned backwards so that you can support yourself with your arms on your heels (same side of the body), your gaze is directed upwards, your chest points diagonally forwards, and the pelvis is pushed forwards using rocking movements.

No material required

Light lunge, with the front leg stretched and the back leg slightly bent. Bend the foot of the front leg (heel position) and pull the tip of the foot upwards with your hand (towards your body). Then switch legs.

No material required

Light lunge in front of a wall with straight legs, lift the toe of the front foot and press it against the wall while pressing the heel into the floor (the leg remains straight). The closer the heel is to the wall, the more intense the stretch. Tilt the upper body forwards to support the dynamic stretching. Then switch legs.

1 wall/wall or similar

Stand with your feet hip-width apart, slightly forward and support your body against the wall with your hands. Keep your legs straight and your feet flat on the floor (heels pressed against the floor). The stretching can be intensified by increasing the amount of support. Bend and stretch your arms slightly to bounce your upper body towards your hands and support the dynamic stretching.

1 wall/wall or similar

Lunge towards your partner. With your arms stretched out, press your palms against your partner's and press the heel of your back leg onto the floor. Bend and stretch your arms slightly to bounce your upper body towards your hands/partner and support the dynamic stretching. Then switch legs.

No material required

Stand hip-width apart opposite your partner, tilt your upper body forwards and press your palms against your partner's with your arms stretched out overhead (holding them up). Press your heels onto the floor.

No material required

Light lunge, lean your body forwards and support yourself with your hands on the wall. Bend the front leg, stretch the back leg and place both feet flat on the floor (press the heel of the back foot against the floor). The stretch can be intensified by increasing the amount of support. Push your hips and front knee forwards in a rocking motion while continuing to press your back heel firmly against the floor to support the dynamic stretch. Then switch legs.

Variant:
The exercise can also be performed without a wall by placing both feet flat on the floor in a stepping position and tilting the upper body slightly forwards.

1 wall/wall or similar

Light lunge, with the front leg stretched and the back leg slightly bent. Bend the foot of the front leg (remote position) and pull the tip of the foot towards your body while rocking with the aid. 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

In a stepping position, both feet lie flat on the floor (front leg bent, back leg stretched - press the heel of the back leg against the floor), lean the upper body forwards in a rocking motion. The stretch can be intensified with a larger support. Then switch legs.

No material required

From a shortened stride position, bend the back leg forwards in the knee joint so far that the knee rises above the tip of the foot (the tilt creates a stretch in the lower calf of the back bent leg - heels always remain on the floor). Then switch sides.

No material required

With the leg slightly bent, place the toe of the foot on a small elevation (e.g. step) and press the heel down, rocking. The supporting leg is either also placed on the elevation (better variation) or underneath the elevation on the surface. Then switch sides.

No material required

Stand hip-width apart opposite your partner, tilt your upper body forwards and press your palms against the aid with your arms stretched out overhead (holding them up) (clamp the object together). Press your heels onto 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

Lunge towards your partner. With outstretched arms, press your palms against the aid (pinch the object together) and press the heel of the back leg onto the floor. Bend and stretch your arms slightly to bend your upper body towards your hands/partner and support the dynamic stretching. Then switch legs.

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

Sitting on a chair with your back straight, raise the heels of your legs as high as possible (legs only rest on the tips of your feet). Perform small rocking movements (raise and lower your heels).

1 (office) chair

Get into a squat position (deep squat), alternating between moving one leg backwards (toes touching the floor behind the body) and back to the starting position.

Attention:
The starting position in the squat position always remains stable/unchanged.

Lighten:
Move your leg less far back.

Harden:
Tighten an elasticated band between your legs (mid-thigh height).

No material required

1 elasticated rubber band ► to make the exercise more difficult