Stretch the following muscle groups (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Belly muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

.

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

No material required

Stretch the following muscle groups together with your partner (without rocking movements):

• Calf muscles
• Thigh muscles
• Buttock muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

.

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

No material required

Stretch the following muscle groups using an aid (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

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

Per Tn:
1 ball ► Basketball, 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/gym stick with elastic band/stretch tube/skipping rope/spinbond

Stretch the following muscle groups together with your partner using an aid (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

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

Per group of 2:
1 ball ► Basketball, 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/gym stick with elastic band/stretch tube/skipping rope/spinbond

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body and press your elbows on the inside of your knees (press your knees towards the floor). Keep your upper body upright.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body, keeping your upper body upright. The partner stands behind the seated participant and presses the knees lightly to the floor (adjust the intensity to the partner). The position is then changed.

No material required

Stand on four feet, supporting yourself on your knees and hands. Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Move your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

No material required

Squat low (buttocks below the knees), feet pointing slightly outwards, back straight (upper body leaning slightly forwards), use your elbows to push your knees slightly outwards.

No material required

Sit with your legs bent and your feet flat on the floor, bring your arms forwards under your legs (from the inside to the outside between your legs) so that each hand grips the instep of your foot (same side of your body) and keep your back straight. Use your hands to pull your upper body (chest) forwards (always keep your back straight).

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards) and pull your fingers towards your body with your other hand and the aid. Then switch sides.

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

Per participant:
1 stick ►unihockey, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band/string/skipping rope/spinbond

Stand hip-width apart, bend one arm upwards so that the hand touches the back between the shoulder blades and the elbow points upwards. Pull your elbow towards your body with the other hand. Then switch sides.

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

No material required

In a kneeling position, place your arms vertically on the floor in front of your body, supporting your upper body as it leans forwards. Turn your arms out so that your fingers are pointing towards your body and lean slightly backwards to intensify the stretch.

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards). Pull your fingers towards your body with the other hand. Then switch sides.

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

No material required

Stand upright facing your partner, stretch your arms horizontally forwards in front of your body (bend your hand, palm facing your partner). The partner presses the fingertips lightly in the direction of the active participant. The position is then changed.

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

No material required

Stand upright with your legs slightly straddled and your arms (including aids) stretched out in an upright position. Tilt your upper body (as well as arms and aids) backwards.

Variant:
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

Raise your upper body in a prone position, place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body)

No material required

Stand upright with your legs straddled and arms outstretched in an upright position. Tilt the upper body (including arms) back.

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

No material required

Stand with your hips wide apart and your arms held high. Tilt your upper body as far back as possible and push your hips forwards.

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

No material required

The partners stand back to back (keep some distance). The participants bend their upper body backwards to touch/grasp the hands of the other participant.

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

No material required

The partners stand back to back (keeping some distance). Together, the participants hold the aid overhead (holding it up) and tilt their upper body backwards.

Variant:
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

Raise your upper body in a prone position, grasp the aid with both hands at shoulder width and place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body).

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

Stand back to back with some distance between the participants. Lower the upper body and grasp each other's hands between the legs. Then straighten the upper body and lean backwards to touch/grasp the hands of the other participant.

No material required

Stand hip-width apart with your arms held high. Grasp the aid with both hands. Tilt your upper body as far back as possible and push your hips forwards. Then move your arms (the aid) forwards at an angle (looking down, round back).

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 hip-width apart with your arms held high. Tilt your upper body as far back as possible and push your hips forwards. Then bring your arms forwards at an angle (looking down, round back).

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

No material required

Stand back to back with some distance between the participants. Lower your upper body and grasp the aid between your legs. Then straighten the upper body and lean backwards to grasp the aid overhead (holding it up).

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