Pass the ball around the boxes and place it in the hole.

Attention:
If the ball leaves the lane (outside the benches), it is moved back to the starting point. If the ball comes to a stop within the lane, play may continue from there.

Per participant:
1 stick & ball (floorball)

2 benches plus wall corner
2 Swedish boxes
3 stakes
1 ground socket for post

Move the ball over the bench and place it in the box.

Attention:
If the ball leaves the lane (bench), it is moved back to the starting point.

Per participant:
1 stick & ball (floorball)

1 long bench
1 Swedish box

Place the ball in the hole through the underpass (box section).

Caution:
If the ball misses the underpass or stops in the underpass, it is moved back to the starting point. If the ball stops behind the underpass, play may continue from there. If the ball leaves the lane (rope) behind the underpass, it is placed directly behind the underpass. If no hole in the ground is available, a club can be used as an alternative target.

Per participant:
1 stick & ball (floorball)

1 Swedish box
1 rope
4 balance cushions
1 ground socket for post/club

Place the ball in the hole through the underpass (box section).

Caution:
If the ball misses the underpass or stops in the underpass, it is moved back to the starting point. If the ball stops behind the underpass, play may continue from there. If the ball leaves the lane behind the underpass, it is placed directly behind the underpass. If no hole in the ground is available, a club can be used as an alternative target.

Per participant:
1 stick & ball (floorball)

1 Swedish box
1 piece of floorball rink (corner)
4 gymnastics sticks (wood)
1 ground socket for post/club

Place the ball between the two box sections so that it touches the hall wall.

Caution:
If the ball is played into one of the box sections, it is moved back to the starting point. If the ball comes to a stop in front of or between the box sections, play can continue from there.

Per participant:
1 stick & ball (floorball)

2 centre sections of Swedish box

Pass the ball between the boxes and place it in the hoop.

Caution:
If the ball comes to a stop between the boxes, play can continue from there.

Per participant:
1 stick & ball (floorball)

2 long benches
1 Swedish box (small if available)
1 hoop

Pass the ball between the boxes and place it in the hole.

Caution:
If the ball comes to a stop between the boxes, play can continue from there.

Per participant:
1 stick & ball (floorball)

2 long benches
1 Swedish box (small if available)
1 ground socket for post
1 stake

Pass the ball between the stakes and place it in the hole.

Per participant:
1 stick & ball (floorball)

1 ground socket for post
8-10 stakes

Mobilisation of the following joints:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:
In place of the sports leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader.

No material required

Mobilise the following joints together with your partner:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:

In place of the sports leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Mobilisation of the following joints with the use of an aid:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:
In place of the sports leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

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

Mobilisation of the following joints together with a partner and using an aid:

• Ankle
• Knee
• Hip
• Spine
• Shoulder
• Elbow
• Wrist
• Cervical vertebra

Variant:
Instead of the instructor, one participant leads the exercise. After each exercise, another participant takes on the role of leader.

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

Hold one arm outstretched at chest height. The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and then extend it again. Switch sides from time to time (rotate the other arm).

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

No material required

Stretch your arms out in front of you at chest height (palms facing down). Bend your arms (palms facing your face, forearms pointing upwards, upper arms remain stable) and return to the starting position (bend and stretch your arms). Change the position of the arms from time to time (e.g. after three repetitions) (palms of outstretched arms pointing upwards or downwards).

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

No material required

Hold one arm outstretched at chest height (with the aid in your hand). The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and then extend it again. Switch sides from time to time (rotate the other arm).

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

Pro Tn:
1 ball ►blitzball/rugby/football, handball, volleyball, floorball, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//power tube/skipping rope/spinbond

Hold one arm outstretched at chest height and reach out to your partner. The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and extend it again to shake hands with the other participant. Switch sides from time to time (rotate the other arm).

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

No material required

Stretch your arms out at chest height and hold out your hands to your partner. Release your hands, bend your arms (palms facing your face, forearms pointing upwards, upper arms remain stable) and return to the starting position (bend and stretch your arms) to reach out to the other participant again. Change the position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point upwards or downwards or remain facing to the side).

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

No material required

Hold the slightly bent arm overhead (holding it up) and perform circular movements clockwise and anti-clockwise with the forearm (upper arm and wrist remain as stable as possible). Switch sides/arms from time to time.

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

No material required

Hold one arm outstretched at chest height. The hand of the other arm grasps the elbow of the outstretched arm from below (bend the arm in front of the body). Alternately bend the playing arm over and under the bent arm/the pivot point formed and then extend it again. With their arms outstretched, the two participants pass the aid to each other (i.e. perform the exercise once without and once with the object). Switch sides from time to time (rotate the other arm).

Variant:
The exercise can also be performed in a sitting or kneeling position.

Per group of 2:
1 ball ►blitzball/rugby/football, handball, volleyball, floorball, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//power tube/skipping rope/spinbond

Arms stretched out at chest height in front of you and grasp the aid with both hands. One participant releases their hands from the aid, then the partners bend their arms (forearms pointing upwards, upper arms remain stable) and return them to the starting position (arms bent and stretched) in order to grasp the aid together again. In the next exercise, the other participant releases their hands from the aid, so the participants perform the exercise once without and once with the object. If possible, change the holding position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point upwards or downwards or always remain facing to the side).

Variant:
The exercise can also be performed in a sitting or kneeling position.

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

Stretch your arms out in front of you at chest height and grasp the aid with both hands. Bend your arms (palms facing your face, forearms pointing upwards, upper arms remain stable) and return to the starting position (bend and stretch your arms). Change the position of the arms from time to time (e.g. after three repetitions) (palms of the outstretched arms point upwards or downwards or remain facing to the side).

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

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

Hold the slightly bent arm with the aid in your hand overhead (holding it up) and perform circular movements clockwise and anti-clockwise with the forearm (upper arm and wrist remain as stable as possible). Switch sides/arms from time to time.

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

Per Tn:
1 ball ►blitzball/rugby/football, handball, volleyball
1 stick ►flat hockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 disc (frisbee) ►frisbee ultimate
1 elastic rubber band/power tube/jumping rope/spinbond
1 gymnastics stick with elastic band

"Play (air) guitar", with the aid symbolising the instrument (move the forearm up and down and shake out the wrist, with the other arm holding the aid with the arm bent so that it points diagonally upwards - if necessary, clamp an object such as a rope between the elbow of the playing arm and the body). Switch sides from time to time.

Variant:
The exercise can also be performed in a sitting or kneeling position.

Per person:
1 stick for floorball, intercrosse/lacrosse, Nordic walking
1 racket for badminton/speedminton, smolball
1 elasticated rubber band/string/skipping rope/playing rope
1 gymnastics stick with elastic band

Play "air guitar" (move your forearm up and down and shake out your wrist with the other arm bent and pointing forwards at an angle). Switch sides from time to time.

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

No material required

While standing, raise the hanging arm overhead from the hips (hold it up), bend the arm (place your hand between your shoulder blades) and stretch it back into the raised position. Then move the arm back to the starting position and repeat the exercise. Switch arms from time to time.

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

No material required