The partners stand hip-width apart, back to back, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

Variant:
Legs in straddle position.

The exercise can also be performed in a 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

The partners stand hip-width apart, back to back (keep some distance between them). One participant turns their upper body to the right and the other participant to the left side (own perspective) so that the aid can be passed behind the body or to the respective side. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Transfer the aid further down at knee height or in a high position.

The exercise can also be performed in a 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

The partners stand hip-width apart with their arms outstretched in front of them (arms closed and grasping each other's hands). Move the arms from one side to the other at chest height with the greatest possible range of motion.

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

No material required

The partners stand with their legs crossed back to back in an upright position, grasping each other's hands with outstretched arms held high (overhead), alternately leaning/moving the upper body from one side to the other.

No material required

The partners stand back to back with their legs crossed in an upright position, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

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

The partners stand hip-width apart, back to back (keep some distance between them). Both participants turn their upper body to the same side (own perspective) so that the aid can be passed behind the body or on the respective side. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Transfer the aid further down at knee height or in a high position.

The exercise can also be performed in a 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

Stand with your arms outstretched (possibly including grasping your hands) and holding them high (overhead). Tilt/move the upper body alternately from one side to the other.

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

No material required

The partners stand back to back with their legs straddled wide in an upright position, grasp each other's hands with outstretched arms held high (overhead), alternately lean/move the upper body from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance or kneeling position.

No material required

Legs straddled wide in an upright position with arms outstretched (possibly including hands) and held high (overhead). Tilt/move the upper body alternately from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance or kneeling position.

No material required

The partners stand back to back with their legs straddled wide in an upright position, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance 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

Stand on four feet with your arms stretched out directly below your shoulders, knees/lower legs hip-width apart, alternating between a position with a rounded back ("cat hump") and a position with a hollow back ("cow"). Perform the movement slowly and in a controlled manner until the end of the respective range. As a variation, circular movements can be integrated with the hips.

Cat: Exhale, draw in the belly button, tilt the pelvis backwards, the spine is curved upwards and the chin is pulled towards the chest, the arms push firmly against the floor.

Cow: Inhale, press your belly button towards the floor, tilt your pelvis forwards, your spine is bent towards the floor and your chin is pointing diagonally forwards (stretch your head, tilt backwards), your shoulder blades are pulled together.

No material required

Legs straddled wide in an upright position, outstretched arms held high (overhead), grasp the aid with both hands. Tilt/move the upper body alternately from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance 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

Sitting on a chair with your back straight, cross your arms behind your head. From this position, slowly rotate your upper body from side to side (looking to the left and right respectively).

1 (office) chair

While sitting upright, grip the seat of the chair on each side with your hands. Alternate between a position with a rounded back ("cat hump") and a position with a hollow back ("cow"). Perform the movement slowly and in a controlled manner until the end of each reach.

Cat: Exhale, draw in your belly button, tilt your pelvis backwards, bend your spine upwards, pull your chin towards your chest and push your arms firmly against the seat.

Cow: Inhale, press your belly button towards the floor, tilt your pelvis forwards, your spine is bent towards the floor and your chin is pointing diagonally forwards (stretch your head, tilt backwards), your shoulder blades are pulled together and your arms push firmly against the seat.

1 (office) chair

Legs straddled wide, upper body leaning far forwards. In the swing, alternately bring each hand crosswise to the tip of the foot, with the other hand pointing upwards at the back.

No material required

Frontal facing of the partners with mutual grasping of hands. The arms are raised above the heads and the two participants rotate once around their own axis without letting go of each other's hands. The direction of rotation is changed after each execution.

No material required

Stand with your arms outstretched in front of you and grasp the aid with both hands. Move/swing your arms from one side to the other at chest height with the largest possible range of motion (arms pointing diagonally backwards).

Variant:
Exercise can also be performed in a 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

Stand with your arms outstretched in front of you (grasp hands if necessary). Move/swing your arms from one side to the other at chest height with as wide a range of motion as possible (arms pointing diagonally backwards).

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

No material required

The partners stand hip-width apart with their arms outstretched in front of them. Together, the aid is held slightly less than shoulder-width apart at chest height and moved/swung from one side to the other with the greatest possible range of motion (arms pointing diagonally backwards).

Variant:
The exercise can also be performed in a 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

Squat with roll-up

Starting position

• Stand slightly wider than hip-width apart

• Toes turned slightly outwards

• Knees pointing in the direction of the toes

• Distribute your weight evenly between both feet

Implementation

6–8 repetitions

• From a standing position, slowly lower yourself into a deep squat.

• Keep your heels on the floor as much as possible.

• Let your elbows gently guide your knees outwards.

• Raise your upper body between your legs.

• Hold the position for 30 seconds.

• Then lift your pelvis and straighten your legs only as far as feels comfortable.

• Your upper body remains leaning forwards for the time being.

• Move your hands towards your feet or the floor.

• Then slowly roll up into a standing position, vertebra by vertebra.

• Once standing, raise your arms upwards in front of you and lengthen your body.

Atmung

• Exhale as you lower yourself

• Continue breathing calmly whilst in the squat

• Inhale as you stand up

• Exhale as you bend forward again

Coaching tips

"The heels may be raised slightly if ankle mobility is restricted."
“The knees should follow the tips of the feet and not turn inwards.”
“Don’t jerk as you come up. Roll up slowly, vertebra by vertebra.”

Simpler version

Squat less deeply, or support yourself with one hand against a wall or a partner.

Lateral neck mobilisation

Starting position

• Stand upright and relaxed

• Knees slightly bent

• Shoulders back

• Look straight ahead

Implementation

3–4 repetitions on each side; for a slightly more intense stretch, the hand on the same side can be placed loosely on the head. However, do not actively pull on the head.

• Slowly move your right ear towards your right shoulder.

• Do not pull your shoulder up towards your ear.

• Actively push your left hand towards the floor.

• Take two calm breaths.

• Bring your head back towards the centre in a controlled manner.

• Change sides.

Coaching tips

“The movement is sideways. Do not turn your face towards the floor.”
“At most, the hand rests on the head as extra weight.”
“As soon as you feel a tingling sensation or a sensation that radiates, reduce the intensity.”

Slow half-circles with the neck

Implementation

3 repetitions in each direction; do not tilt your head right back into the nape of your neck.

• Slowly bring your chin towards your sternum.

• Roll your head from the centre, across the right side, to approximately your right shoulder.

• Move it back across your chest to the left side.

• The movement remains within the front half of the range of motion.

Coaching tips

“Imagine drawing a slow semicircle in front of your body with the tip of your nose.”
“The movement is small and controlled. Maintain a slow pace whilst performing the exercise.”

Active mobilisation of the lower back

Ziel

The counter-movement of the arms creates an active stretch along the back extensors. The exercise is designed to provide relief, particularly after prolonged periods of carrying or walking.

Starting position

• Feet about hip- to shoulder-width apart

• Knees clearly bent

• Hands clasping the ankles

Implementation

• Gently pull your hands towards your legs.

• At the same time, consciously push your upper and lower back backwards and round them.

• The chin moves slightly towards the chest.

• The shoulder blades are pulled apart.

• Hold the active rounding for two to three seconds.

• Then lengthen the back again and lift the chest slightly.

• Do not arch your back too much.

Coaching note

“Don’t pull yourselves down with force. Push your back away from your hands and create length between the individual vertebrae.”

Per participant:
1 soft mat

Lunges, hip flexors, quadriceps and hamstrings

Starting position

From a standing position, take a big step forwards with your right leg. Lower your left knee onto the mat in a controlled manner.

Sequence of movements

After 2–4 controlled repetitions, switch sides.

Position 1: Hüftbeugerstretch

• The right foot is flat on the floor.

• The right knee is positioned roughly above the ankle.

• The left knee is placed on the floor behind the hip, slightly to the side.

• Slowly shift the pelvis forwards without arching the lower back.

• Raise the left arm and tilt the upper body slightly to the right.

• Take 10 calm breaths.

You should be able to feel the stretch in the left hip flexor muscles

Position 2: Quadrizeps

• Lift your left lower leg.

• Grasp your left foot with your left hand.

• Slowly bring your heel towards your bottom.

• Keep your knees as close together as possible.

• Hold for 10 breaths.

If the person is unable to reach their foot, they should remain in the standard hip flexor stretch.

Position 3: Hamstring

• Put the back foot down again.

• Push the pelvis backwards.

• Gradually straighten the front right leg.

• You can curl the tip of your right foot under.

• Keep your back straight and lean your upper body forwards from the hips.

• Hold for 10 breaths.

Then return to the deep lunge and repeat the sequence smoothly.

Coaching tips

“The stretch in the hip flexors is achieved through the position of the pelvis, not through an extreme swayback.”
“When doing the hamstring stretch, don’t try to touch your knee with your forehead. Keep your back as straight as possible.”
“If your knees are sore after the march, you can fold the mat in half or skip the quadriceps position.”

Hüftmobilisation

Ziel

The hip joint is mobilised in several directions of movement. At the same time, the core and leg muscles are mobilised.

Starting position

• Sit down on your bottom; place your feet in front of your bottom

Implementation

5 repetitions per side

• Tilt both legs to the right so that both knees touch the floor

• Rest your upper body on your right knee or bring it as close as possible.

• Hold this position for 10 breaths

• Then rest your upper body on your right ankle or bring it as close as possible

• Hold this position for 10 breaths

• Then return to the starting position and tilt your legs to the other side

• Repeat the same sequence on the other side

Coaching tips

“Imagine drawing a large semicircle with your upper body.”
"The pelvis should rotate as little as possible to the side."

Per participant:
1 soft mat

V-seat

Starting position

• Sit upright on the mat

• Legs wide apart, but comfortably

• Kneecaps facing upwards

• Tuck your toes in slightly

Implementation

2 rounds

• Place both hands on the floor in front of your body.

• Slowly bend your upper body forwards, keeping your back straight.

• Gradually move your hands forwards.

• Remain still in the position that is comfortable for you.

• As you breathe out, release the tension without actively pushing against the floor.

• Slowly return to an upright position.

In the second stage, the hands can be guided one after the other towards the right and left feet.

Coaching tips

“The movement starts in the pelvis. Don’t just try to round your back.”
“You may bend your knees slightly if you feel a strong pull at the back of your legs.”

Shoulder and latissimus stretch

Starting position

From a all-fours position, push your hands far forwards. Your bottom should remain roughly in line with your knees or move slightly backwards.

Right-hand version

• Move both hands slightly to the left.

• Consciously push your right hand far forwards.

• Extend the right side of your body from the hip to the hand.

• Breathe calmly into your right side and your back.

Left-hand version

The same sequence of events on the opposite side.

Variant at the same time

• Push both hands far forwards, keeping them parallel.

• Let your forehead or chest sink towards the floor.

• Gently move your armpits downwards.

• Keep your lower back as neutral as possible.

Coaching note

“You should feel the stretch mainly along the sides of your back and beneath your armpits. Do not force your shoulders down.”

Child position (like in yoga)

Implementation

1–2 minutes

• Move your bottom towards your heels.

• Keep your knees either close together or slightly apart, depending on what feels comfortable.

• Lean your upper body forwards.

• Either stretch your arms out in front of you or rest them relaxed by your sides.

• Rest your forehead on the mat or on your hands, which are placed one on top of the other.

• Take 10 calm breaths.

Respiratory focus

Participants should try to consciously direct their breathing into the sides and back of their chest.

Instructions

“Feel your back expanding in all directions as you breathe in. As you breathe out, let your shoulders, stomach and hips feel heavier.”

Per participant:
1 soft mat

The participants lie on their stomachs, form a circle and hold hands (or interlock arms). Depending on the size of the group, two to four "farmers" are nominated who now have to grab as many of the participants lying on the floor (carrots) by the feet and pull them out of the circle (time limit may apply). If they succeed in doing this with one of the participants, this person automatically becomes a "farmer". The aim is to have harvested all the "carrots" at the end.

No material required

Each participant receives a card with a task and moves freely in the hall/area to the music (study the exercise). 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 music becomes quieter, the card must be placed on the floor and the exercise performed according to the instructions. As soon as the music gets louder again, the participants look for a new card, move freely around the hall/area again and study the next task.

Variant:
This form of the game can be used to form teams by depicting coloured symbols or numbers on the task cards (see sample) and the participants form the teams based on their last task card.

1 music system incl. music (various)
x task cards

Each participant moves freely in the hall/area to the music. The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, hopping with one leg, etc.). When the music stops, the participants complete a task announced by the sports leader as quickly as possible (until the music starts again):

• 5 jumping jacks
• 4x two-legged jumps over a line
• Greeting a partner in a push-up position
• Touching the top rung of the wall bars
• etc.

1 music system incl. music (various)