Objective:
Starting from a one-legged stance with the knee at a 90° angle, reverse the leg position as quickly as possible, trying to stop and maintain balance after each movement.

Focus:
The idea is to change as quickly as possible. To achieve this, it's important to remember to lower one leg as quickly as possible while lifting the other.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the floor, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
Skipping in a high kneeling position (hip flexion approx. 90°), with the feet touching the floor at the same time in every second stance and maintaining a steady rhythm. The free leg performs a different movement with each stance. The first movement is a 90° hip flexion, the second is a 90° hip flexion with external rotation and the third is a 90° hip flexion with full knee extension. The series of movements is first performed on one leg and then after the three movements on the other leg.

Focus:
It is important to concentrate on the rhythm of the appoggiaturas in order to be able to perform the movement. The technique can only be perfected once the rhythm has been mastered.

5 key points - running ABC

1. In dorsiflexion, it is important to keep the foot "active". Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When touching the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
Skipping with straight legs, with the feet touching the floor at the same time every other step and maintaining a steady rhythm. At the same time, the arms roll forwards in rhythm with the legs.

Focus:
It is important to concentrate on the rhythm of the touchdown in order to be able to perform the movement. The technique can only be perfected once the rhythm has been mastered.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Objective:
Execute a skipping movement with high knees (hip flexion approx. 45°), with the feet touching the ground at the same time every other touchdown and maintaining a steady rhythm.

Focus:
It is important to concentrate on the rhythm of the appoggiaturas in order to be able to execute the movement. You must first be able to control the rhythm, only then can you perfect the technique.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the floor, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
Skipping with knees low (hip flexion approx. 45°), feet touching the ground at the same time every other step and maintaining a steady pace.

Focus:
It is important to concentrate on the rhythm of the appoggiaturas so that you are able to perform the movement. The technique can only be perfected once the rhythm has been mastered.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Target:
Skipping with high knees with the aim of touching the buttocks with the heel.

Focus:
When making contact with the ground, try to bring the heel to the buttocks as quickly as possible.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the floor, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
Perform progressive skipping with straight legs and "active" feet. As soon as the maximum speed is reached, a transition to normal running is made. The aim is to optimally activate the gluteal muscles and hamstrings.

Focus:
Keep your legs as straight as possible and actively use your feet. The idea is to "pull" the leg downwards while activating the gluteal muscles.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
While one leg remains extended with the "active" foot, the knee of the free leg is raised at a 90° angle to bend the hip and knee joints. With every second contact with the floor, the use of the legs is reversed, always trying to maintain a steady rhythm.

Focus:
It is important to concentrate on the rhythm of the touchdown in order to be able to perform the gesture. You must first be able to control the rhythm before you can perfect the technique.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When touching the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
With the leg extended and the foot active, the knee of the free leg is lifted up to a flexion angle of 90° for the hip and knee joints.

Focus:
The aim is to maintain the right speed between the two supports. The idea is that the foot of the free leg draws circles that simulate the frontal cyclical movement of running.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Target:
Skipping with high knees. After 10 metres, a transition to running is made. The aim is to increase the speed and stride length without changing the body position and leg movement.

Focus:
The shoulders are kept in the correct position and the circular movement of the legs is maintained. Avoid a backward cycle while running.

5 key points - running ABC

1. Keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Target:
Skipping with the knees extended upwards (hip and knee flexion ~90°).

Focus:
The core stability must be maintained when lifting the knees to avoid finding yourself in a seated position in which the shoulders are behind the vertical projection of the body's centre of gravity.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Aim:
Starting from a one-legged stance with the knee at a 90° angle, the leg position should be changed as quickly as possible three times in succession. Try to stop after each movement and keep your balance. After the third execution, there should be a direct transition to running.

Focus:
The idea is to change as quickly as possible. To achieve this, remember to move one leg down as quickly as possible and the other leg up at the same time. The basic idea is to make contact with the ground as quickly as possible. The position of the upper body is maintained during the transition.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When in contact with the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Objective:
Starting from a one-legged stance with the knee at a 90° angle, reverse the position of the leg as quickly as possible three times in succession, trying to stop and maintain balance after each movement.

Focus:
The idea is to change position as quickly as possible. To achieve this, it is important to remember to lower one leg as quickly as possible while raising the other leg. The main idea is to make contact with the ground as quickly as possible.

5 key points - running ABC

1. The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
2. The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
3. Avoid remaining in a seated position during the exercises. When touching the ground, the hip joint should be almost fully extended, as should the knee joint.
4. The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
5. Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.

No material required

Each group has a bingo card at the starting point. At the turning point there are corresponding number cards (numbers face down). The runners each pick up a number card (it is not possible to swap) and bring it to the group. The number card is placed on the corresponding field of the bingo card at the starting point. Which group is the first to have a complete row (horizontally, vertically or diagonally)?

Per group:
1 bingo card (5x5)
25 number cards

A large rectangle laid out with marker cones serves as a circuit. A set of memory cards is laid out in each corner. A group positions itself in each corner. At the start of the game, each group may reveal two cards from their set. If they match, two more may be revealed. Otherwise, the whole group has to run a lap around all the marker cones. Which team is the first to find all the pairs?

Variant:
Specify the type of movement (e.g. forwards, backwards, hopping on one leg, crab-walking, etc.).

4 sets of memory cards
4 marker cones

Start at the point where the two triangles meet in small groups. One group runs easily in the small triangle, the other group runs faster in the large triangle. The aim is to reach the corner where the triangles meet at the same time. After three laps, there is a smooth change to another control/triangle. The sports director determines 3 rounds of approx. 6-7 minutes each.

Track: In the form of two triangles of different sizes that touch in a corner

Intensity level: 3 (medium)

Max. speed: 80-90%

Rule of speech: speak in complete sentences

Note: the exercise form is suitable for changes in tempo and intensity

Variation:
Change posts/triangles after just one or two rounds or change the size of the triangles regularly.

5 marking cones/caps

Cover a given distance (1000 m/1 km) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predetermined route with markings

Cover a given distance (100 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

2 marking cones/caps/colouring sticks

Cover a given distance (1600 m/1.6 km/1 mile) running/racing.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (200 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

2 marking cones/caps/colouring sticks

Cover a given distance (between 25-100 metres) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

Variation:
Change gait (e.g. backwards, on all fours, crawling, etc.).

2 marking cones/caps/colouring sticks

Cover a given distance (300 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (400 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (600 m) by walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings

Cover a given distance (800 m) walking/running.

Lighten:
Lower speed.

Harden:
Higher speed.

1 circular track or predefined route with markings