Stage 4:
Two punches are connected fluently: From a standing position, competitor B attempts to connect two punches fluently and touch his opponent with both. After the series of punches, competitor A counters by taking one or two steps.

Stage 5:
Multiple punches to a moving target: Competitor A keeps his hands in the basic position and moves slowly and constantly in all directions, but does not actively defend. Participant B tries to touch his opponent as often as possible in succession and connect several punches. From time to time (e.g. after approx. 8 hits), participant A counters to check whether participant B is covered. After some time, the roles are switched.

Stage 6:
Adjust the distance to a fast-moving target and control the (punch) hardness: Participant A is constantly on the move and tries to dodge the punches from participant B using footwork. The defender gives feedback if the punch was too strong. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

In the terrain, the sports director distributes controls in advance, which the participants then run to individually or in small groups during the line run. For this purpose, the participants receive a control overview and a running map. The controls are run in numerical order. The line run can be carried out both as an exercise and as a competition. It is worth staggering both variants so that each participant/group has to work independently and cannot simply follow a forerunner/group (note the time intervals/difference to the first start time on the run card for evaluation purposes). The control overview with the running map can either be handed out together with the start signal or distributed to the runners/groups a certain time before the start. For the line run, each participant/group has a defined amount of time to find as many or as many controls as possible.

Variant I:
Prepare the control transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Variant II:
The control that must be approached first is marked on the map. In this variant, the participants can also be sent on the course without staggering, as they do not start in the same direction. However, this varies the running distances (rather unsuitable as a form of competition).

Orienteering controls (to be unplugged)
1 stopwatch

Participant/group:
1 orienteering map with control overview incl. designation (prepared in advance by the sports director)
1 running map form 30.063
1 bussole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

6 lines are defined. The runner whose turn it is rolls the dice. According to the result, he must run to the corresponding line and back again.

Variant:
With two dice. The lower number indicates the repetitions, the higher number the line.

Per group:
1-2 cubes

Both teams try to place the ball behind a defined goal line in the opponent's half of the pitch. A player may run with the ball until an opponent touches him on the back. He must then pass the ball to a team-mate (no throwing). This ball exchange must take place within three seconds, otherwise possession of the ball changes.

Variant:
The participants have one or more game ribbons tucked into their trousers (approx. 2/3 visible). If the ball carrier's ribbon is snatched, he must give the ball to the opposing team.

1 ball (e.g. foam/softball, blitz ball, rugby)
x game ribbons/leashes ►team identification

Participant:
1-3 game ribbons ►Variant

Two participants stand opposite each other on a line and grab each other by one hand or forearm. The participants try to pull their opponent over the line. Whoever crosses the line first loses.

Variant:
Whoever has to lift one leg off the ground first loses.

2 marking cones/caps (optional) ►Pitch marking

Post setup:
Caps mark the centre line.

Ziel

• Regulate circulation gradually

• Maintain blood circulation

• Relax your legs after exercise

• Make a smooth transition from activity to recovery

Implementation

The group jogs at a very gentle pace around the hall or on a flat circuit outdoors. The pace should be slow enough that they can easily hold a conversation at any time.

Procedure

Minutes 0–3: Light jogging

• Take small, relaxed steps

• Consciously keep your shoulders relaxed

• Don’t clench your hands

• Don’t run into each other or feel the need to overtake

• chatting casually with one another as you go

Minutes 3–8: Variation on the movement

Approximately 20–30 seconds each:

• a gentle, relaxed jog

• a light shake of the arms

• slow sideways running to the left and right

Minutes 8–10: Mindful walking and breathing

• Breathe in for four steps

• Breathe out for four to six steps

• Let your arms swing loosely

• Consciously let your shoulders drop as you breathe out

Coaching tips

“The tempo should feel almost too slow.”

“We want to wind down the cycle and not introduce another training stimulus.”

“Take smaller steps and try to shake your legs out.”

Make a point of not turning this into a proper running session.

Intensity:

approx. RPE 2–3/10 (1 = very light, 3 = light, 5 = moderate, 7 = hard, 10 = maximum effort)
→ You can hold a conversation without any difficulty.

Possible sequence of events:

5 minutes

• a very gentle warm-up

10 minutes

• light jogging

• short movement exercises in between:

  • wide arm circles

  • loosening the shoulders

  • walking sideways

  • walking backwards

  • short mobilisation exercises

5 minutes

• Slow down again

• Pay conscious attention to your breathing and how your body feels

Important: It’s not a case of ‘the faster, the better’. Participants should feel more refreshed at the end of the exercise session than they did before.

Moving from large movements to specific mobilisation:

Example Compass

Approx. 45 seconds of work / 15 seconds of rest for each set:

• Shoulder circles

• Arm circles

• Trunk rotation

• Cat-Cow

• Pelvic circles

• Lunge with rotation

• Knee circles

• Ankle mobilisation

• Leg swings forwards/backwards

• Sideways leg swings

After that, do another 2–3 exercises that the group finds particularly enjoyable.

A good guiding principle:

Not: ‘How far will I get?’

But rather: “How does the movement feel?”

The partner performs various loosening exercises by hand on the lying participant (swinging and shaking the limbs and making circular movements with them). Vary the speed and range of movement. Then change roles.

Participants lying on their back:

• Loosen leg left/right (swing/shake)
• Circular movements with leg left/right
• Bend and stretch leg left/right
• Loosen arm left/right in upright, horizontal and vertical position (swing/shake)

Participants lying on their stomach:

• Loosen leg left/right (swing/shake out)

No material required

The partner performs various loosening exercises (swinging and shaking the limbs and making circular movements with them) on the lying participant using the aid (e.g. power hose/skipping rope). Vary the speed and range of movement. Then change roles.

Participants lying on their back:

• Loosen leg left/right (swing/shake)
• Circular movements with leg left/right
• Loosen arm left/right in upright, horizontal and vertical position (swing/shake)

Participants lying on their stomach:

• Loosen leg left/right (swing/shake out)

Per group:
1 skipping rope / ribbon

The participants perform various loosening exercises (swinging and shaking the limbs and performing circular movements with them). Vary the speed and range of movement.

• Leg loosening left/right (swinging/shaking)
• Circular movements with leg left/right
• Bending and stretching leg left/right
• Arm loosening left/right in upright, horizontal and vertical position (swinging/shaking)

No material required

Stand facing each other in pairs, grasp hands and perform loose pushing and pulling movements. Circular movements can also be integrated in both directions or the arms can be moved up and down alternately.

No material required

• Inhale 4 sec.

• Exhale 6–8 sec.

• no breathing pauses

Repeat for 5-7 minutes – focus deliberately on prolonged exhalation.

1. Ankle rocks – mobilise the ankle joint

2. Deep squat hold – deep squat squat

3. World’s greatest stretch – lungstroke + rotation

4. 90/90 hip switch – hip mobilisation

5. Hamstring stretch – back thigh

6. Quad stretch – front of thigh

Focus: hips, legs, ankle joints

Each participant moves freely in the hall/area to a specific song selection. The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, hopping with one leg, etc.). As soon as the participants hear defined words in the song lyrics, they must perform a task announced by the sports leader:

• Air jump
• Sit on the floor briefly
• Touch the floor briefly with your stomach
• Greet/hug a partner

Example:

• Song choice: "dr Parkingmeter" by Mani Matter.
• Task:
  • "20gi" = push-up;
  • "Outo" = stretch jump;
  • "Poscht" = touch the floor with your back.

1 music system incl. music (specific song selection)

The participants perform massages on their partner using an aid (e.g. tennis ball or throwing object). During the circular movements with the ball, the circumference (small-large) and the pressure (no pressure on joints) are varied.

Participant in supine position, massage by partner of:

• Front thigh muscles
• Abdominal muscles
• Chest muscles
• Arms
  

Participant in prone position, massage by partner of:

• Calf muscles
• Back thigh muscles
• Buttock muscles
• Back muscles
• Arms

Per group:
1 tennis ball
1 soft mat

The group lines up behind a starting marker. There is a large soft mat in front of the group. On the start command, a binomial (possibly holding hands) or a single participant jumps onto the mat. After the jump, the next pair/participant is handed over, who in turn jumps onto the mat. The aim of mat jumping is to jump onto the soft mat in such a way that the mat is propelled as far forwards as possible. The winner is the group that gets their soft mat over a line or against a wall first. To ensure that the mat is not pushed further forwards when climbing down, the mat must always be left in the direction of the goal.

Per group:
1 soft mat (large)
1 marking cone/cap/painting stick

Multiple groups of 2 try to push down the mats of the opposing teams with their mats held above their heads. Which team can hold their mat up the longest?

Variant:
Replace larger groups and the small ones with large mats.

Per group:
1 soft mat (small)

4 soft mats (large) ►Variation of the exercise

The mats are spread out in the hall, with one half lying on top with the wrong side up. One team now tries to turn the "right" side of the mats up, while the other team takes care of the mats on the other side. After each reversed mat, the team must change places and move on to another mat. The winner is the team that is able to turn more mats to their side after a certain playing time.

Variant:
Additionally large soft mats can be used, which may result in more points.

x soft mats (small)

x soft mats (large) ► Variant

The participants run in a criss-cross pattern around the mats (committee tents) distributed around the hall (in the grounds). Various forms of movement (e.g. circling arms, crossing legs, etc.) are integrated independently or according to the instructions of the sports leader. As soon as the sports leader calls out a number, all participants spread out on the mats (committee tents) according to the number called out. Whoever remains performs an additional task (e.g. a strength exercise such as 5 push-ups). If the number of people on the mat does not correspond to the number specified by the sports leader, these participants must also perform the additional task (excess participants should therefore be sent away).

x Soft mats (small)/firing tents (for in the field)

Two teams try to push a mat over an agreed opponent's boundary. The point of attack is only the mat and not the opponent.

1 soft mat (large)

The group lines up behind a starting marker. There is a large soft mat in front of the group. On the start command, a binomial (grasping hands) jumps onto the mat. After the jump, it is the next pair's turn to jump onto the mat (flying change after leaving the mat or clapping off the next binomial). The aim of mat jumping is to jump onto the soft mat in such a way that the mat is pushed as far forwards as possible. The winner is the group that gets their soft mat over a defined line or against a wall first. To prevent the mat from being pushed further forwards when climbing down, the mat must always be left in the direction of the goal.

Variant:
The participants jump onto the mat individually.

Per group:
1 soft mat (large)
1 colouring stick

One participant at a time sits on the mat (slippery side of the mat at the bottom) and is pulled round a turn by another participant. Back at the starting position, the positions are switched and the participant who was sitting on the mat pulls the next participant in the group.
Which group was the first to transport all participants sitting on the mat around the turning point and back?

Per group:
1 soft mat (small)
2 colouring sticks

The participants sit under the mat (facing the target). The mat is now guided forwards with the help of the hands, whereby the sitting positions must always be changed (i.e. after the mat has passed over them, the participants must stand up and sit down again in front of the group in order to transport the mat further). Which group will be the first to cross the finish line?

Per group:
1 soft mat (small)

Two groups line up back to back along a line. The participants in both groups hook each other with their arms. The teams try to push each other over a previously agreed line.

No material required

4 marking cones/caps (optional)