Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead).

Attention:
Without putting your heels down (jumping on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swinging).

Harden:
Higher intensity (very fast jumping); additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees with each jump (bend your feet).
Variant II:
Integrate jump shapes: Double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.

Note:
Two single jumps replace one double jump in training (1 double under = 2 x single rope jumps). Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright on the balls of your feet with your knees slightly bent and your arms bent in front of your body or supported on your hips. Bounce steadily in place (fast frequency) without putting your heels down (bounce on your toes).

Attention:
Keep your upper body upright (keep your core tensed).

Lighten:
Smaller/less intense jumps.

Harden:
Larger/intensive jumps; additional weight (on the chest/shoulders, hold in the hands, hold in front).

Variation:
Pull the tips of your feet towards your knees (bend your feet) with each jump.

2 weight cuffs/short dumbbells/1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)

Stand upright on one leg (left), standing only on the front foot/ball of the foot, holding a skipping rope in your hands. Continuous one-legged hopping in place and simultaneous swinging of the rope (under the standing leg and overhead).

Attention:
Without putting down the heel (jumping on the ball of the foot/tips of the toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swing).

Harden:
Higher intensity (very fast jumping); additional weight (on the supporting leg).

Variant I:
Pull the tip of the foot towards the knee (bend the foot) with every jump.
Variant II:
Integrate jump forms: Double jumps, crossing your arms, tapping your heel on the floor, etc.

1 skipping rope

1 weight cuff/weight waistcoat ► to make the exercise more difficult (additional weight)

One-legged stand (left) on the balls of the feet with the knees slightly bent, arms bent in front of the body or supported on the hips. Continuous hopping in place (fast frequency) without putting your heels down (jumping off on your toes).

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

Lighten:
Smaller/less intense jumps.

Harden:
Bigger/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

Variation:
With each jump, pull the tips of your feet towards your knees (bend your feet).

1 weight cuff/weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright on one leg (right), standing only on the front foot/ball of the foot, holding a skipping rope in your hands. Continuous one-legged hopping in place and simultaneous swinging of the rope (under the standing leg and overhead).

Attention:
Jump without putting your heel down (on the ball of your foot/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swing).

Harden:
Higher intensity (very fast jumping); additional weight (on the supporting leg).

Variant I:
Pull the tip of the foot towards the knee (bend the foot) with every jump.
Variant II:
Integrate jump forms: Double jumps, crossing your arms, tapping your heel on the floor, etc.

1 skipping rope

1 weight cuff/weight waistcoat ► to make the exercise more difficult (additional weight)

One-legged stand (right) on the balls of the feet with the knees slightly bent, arms bent in front of the body or supported on the hips. Continuous hopping in place (fast frequency) without putting your heels down (jumping off on your toes).

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

Lighten:
Smaller/less intense jumps.

Harden:
Bigger/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

Variation:
With each jump, pull the tips of your feet towards your knees (bend your feet).

1 weight cuff/weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

All participants in a group hop together in a chain to a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back. The person in front holds the left knee of the person behind (or the right knee in the second round). In another form, the person behind holds the left or right foot of the person in front. The two forms can also be combined (different outward and return routes).

Variant:
The group transports a long bench between their legs.

Per group:
2 colouring sticks/marking cones/cones ►start and reversal mark (optional)

Per group:
1 long bench ►Variant

Game idea:
Two teams face each other on a field. The aim of the game is to play the Indiaca pad over the net so that it falls to the ground in the opponent's field.

Scoring:
A point is scored when the Indiaca lands in the opponent's field or the opposing team is unable to return it in accordance with the rules.

Playing field:
Field size 6mx18m or volleyball court (9mx18m), net height: 2m

Number of participants:
5 against 5.

Playing rules:
The face-off takes place behind the baseline. The net must not be touched during the service. The team that won the last point is awarded the right to play the ball.

The Indiaca pad may only be played with the hand or forearm. The Indiaca pad may not be held, caught or thrown.

If the Indiaca pad is in play, the team in possession of the playing equipment has the right to hit the pad three times without it touching the ground.

If the right to play is regained by scoring a point, the players change positions in a clockwise direction. A set goes to 25 points with a difference of at least 2 points, otherwise the game continues until a 2-point lead has been established. If a team can win 3 sets, the game is won.

Two teams of 2-4 players play Indiaca against each other. However, the ball must not fall to the ground before the attack line (3m line). The aim is to keep the rally going for as long as possible. The Indiaca must always be touched by two players of a team before it can be played over the net.

Aim: Fast movement; communication; precision.

Variant:
After each touch of the ball, a push-up must be completed.

1 (volleyball) net

Pitch:
1 Indiaca pad

Two teams play normal Indiaca against each other. In this game variant, however, both teams appoint a joker before each service (marked by a ribbon/cap etc.). If the joker scores a point, it counts double.

Objective: Focus on a specific player.

Variant:
If one of the jokers is successful, both teams swap teams.

1 (volleyball) net

Pitch:
1 Indiaca pad
1 game ribbon / cover

Two players stand opposite each other on both sides of the net and pass the Indiaca pad to each other (or also possible without a net; possibly define playing fields and a restricted area in the centre zone using lines). The aim is to play with the stronger hand as well as the weaker hand.

1 (volleyball) net

Per group:
1 Indiaca pad

Two teams of 2-3 players each play an Indiaca over the net into the opponent's court in such a way that it is not possible for the opponent to catch it. A point is scored when the Indiaca falls to the ground in the opponent's court. If the Indiaca can be caught, it must be thrown back from the same point.

Objective: Fast movement; communication; precision.

Variant 2:2:
After each throw, an additional task must be completed, e.g. touching the baseline, a lie.e.g. touch the baseline, do a push-up, etc.

Variant 3:3:
Play with 2 Indiacas; additional tasks may be required.

1 (volleyball) net

Pitch:
1 Indiaca pad

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks. At a moderate speed with correspondingly low resistance, indoor cycling is an ideal way to stimulate the circulatory system during the run-in.

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks. This holistic workout makes indoor cycling ideal for getting the heart rate up at the end of the warm-up. A high basic speed can be selected or constant changes of pace provide the necessary intensity.

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Methodical training principles, also known as training principles, are guiding principles that apply to all sporting activities. Those who plan their training independently and do not follow fixed training plans should adhere to the following training principles:

Training stimulus:

The training stimulus must exceed a certain threshold. The required level of stimulus depends on the training status of the respective athlete. This means that a certain stimulus does not have the same effect for every person. For example, a competitive athlete needs a greater stimulus to make progress than a healthy athlete.

Individualised load:

The training must be tailored to the individual needs and the mental and physical requirements of the person training. Factors include age, gender and training condition. The limits of endurance must be respected without compromise.

Increasing load:

Over time, training stimuli that remain the same only have a maintaining effect. If you want to increase your performance, the load must also be increased so that the body continues to be stimulated to adapt.

Right load sequence:

If several coordinative-technical and conditioning skills are trained in one training session, you should pay attention to the correct sequence.

Coordination, technique and speed training takes place in a recovered state, immediately after the warm-up. Strength training is then carried out before any endurance training, followed by a cool-down and any stretching.

Varying loads:

Similar training stimuli lose their effect over time. This is why training loads must be varied systematically and according to plan. Monotony for the psyche and monotony for the organs should be avoided. Variation can be achieved by changing the intensity (weight), the volume (sets) and the choice of exercises.

Varying loads:

Different forms such as strength, endurance or coordination training place different loads on the body, which is why the focus should not be on just one area.

Avoiding imbalances:

Muscular imbalances are defined as increased muscle shortening and/or muscle weakening between the agonist (player) and antagonist (opponent) due to one-sided strength development with simultaneous neglect of their ability to stretch. They are caused by a lack or absence of physical exertion and one-sided strain during sport or in everyday life. Insufficient regeneration and incorrect execution of movements can also lead to injuries to the musculoskeletal system.

Optimal ratio of strain and recovery:

Regeneration is just as important as strain. Regenerative measures must be planned and implemented just as carefully as training. It is important to bear in mind that regeneration processes are also influenced by psychological and emotional factors.

Continuous exercise:

Regular training develops performance potential. As a general rule, it is better to train for a shorter period several times a week than just once and for a very long time. Interruptions to training that do not serve the purpose of targeted regeneration usually lead to a reduction in performance.

Different adaptation times:

The different regeneration and adaptation processes require different amounts of time. Functional adaptations occur faster than structural ones. For example, the musculature adapts more quickly than the passive parts of the musculoskeletal system (e.g. tendons or bones of the skeleton).

1 flipchart with the general training principles (optional)