Sit in a straddle position, lean your upper body to the side and bring your hands (the aid) towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Before changing sides, the upper body is tilted straight forwards (along the floor) in the centre between the legs.

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

Both participants sit upright with their legs stretched out wide and facing their partner. Press the soles of your feet against those of your partner (or one participant holds the soles of their feet against the inside of their partner's lower legs). The partners join hands to pull the upper body of the other participant forwards (towards them). Then switch roles.

No material required

Legs straddled wide with the arms in front. Tilt the upper body to the side, placing the outstretched arms/hands next to or as close as possible to the respective foot (on the inside of the foot). Then change sides.

Variant:
Before changing sides, tilt your upper body forwards and bring your arms/hands to the floor in the centre between your feet.

No material required

When standing, the legs are straddled wide with the arms in front. Turn the upper body to the side and place the outstretched arms/hands next to or as close as possible to the respective foot (on the outside of the foot), keeping the legs as straight as possible at all times. Then switch sides, bending the upper body forwards in the centre between the legs and bringing the outstretched arms towards the floor.

No material required

When standing, the legs are straddled wide with the arms in front. Turn the upper body to the side and place the outstretched arms/hands next to or as close as possible to the respective foot (on the outside of the foot), keeping the legs as straight as possible. Then change sides.

Variant:
Bend the upper body forwards in the centre between the legs between the side changes and bring the outstretched arms towards the floor.

No material required

Hold your legs outstretched with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (on the inner instep or even outer instep of the foot). Then change sides.

Variant I:
Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your feet.

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

When standing, the legs are straddled wide with the arms in front and the hands grasping the aid at shoulder width. Turn the upper body to the side and place the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (on the outside of the foot), keeping the legs as straight as possible at all times. Then switch sides, bending the upper body forwards in the centre between the legs and bringing the outstretched arms (the aid) towards the floor.

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

Legs straddled wide with the arms in front. Tilt the upper body to the side, placing the outstretched arms/hands next to or as close as possible to the respective foot (on the inside or even outside of the foot). Before changing sides, tilt your upper body forwards and bring your arms/hands to the floor in the centre between your feet.

No material required

Hold your legs outstretched with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (at the instep of the foot). Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your feet.

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

Both participants sit upright with their legs stretched out wide and facing their partner. Press the soles of your feet against those of your partner (or one participant holds the soles of their feet against the inside of their partner's lower legs). The partners join hands to pull the upper body of the other participant forwards (towards them). Then swap roles.

No material required

Legs straddled, upper body leaning forwards, touch the tip of each foot crosswise with the hand (or bring the hand as close as possible to the foot), the other hand is brought up behind. Then switch sides.

No material required

Sit in a straddle position with your arms outstretched in front of you. Tilt your upper body to the side and bring your hands towards the top of your feet. Then change sides.

Variant:
Before changing sides, tilt your upper body straight forwards in the centre between your legs.

No material required

Sit in a straddle position, lean your upper body to the side and bring your hands towards the top of your feet. Before changing sides, tilt the upper body straight forwards (along the floor) in the centre between the legs.

No material required

Sit in a straddle position, lean your upper body to the side and bring your hands (the aid) towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Then change sides.

Variant:
Before changing sides, tilt the upper body straight forwards (along the floor) in the centre between the legs.

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

Hurdle on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body forwards and pull towards the tip of your foot with your hands (or place one hand on the opposite side of the outstretched leg and the other hand on the floor next to your buttocks for support). Then switch legs.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

No material required

Hurdle sit on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body backwards and support yourself with your arms behind your body. Then switch sides.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

No material required

Hurdle sit on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body forwards and pull it towards your foot using the aid. Then switch legs.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

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

Keep your legs straddled wide, one leg bent and the other straight. Support your upper body over the bent leg and rest your hands on your hips or the bent leg. The stretch is intensified by bending the supporting leg more strongly. Then switch sides.

No material required

Legs straddled wide and arms in front. Tilt your upper body to the side and place your outstretched arms/hands next to or as close as possible to your feet. Then switch sides.

No material required

Legs straddled wide, keep one leg bent and the other straight. Hold the upper body above the bent leg and place the aid next to the bent leg. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot. The stretch can be intensified by bending the supporting leg more strongly. Then switch sides.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Both participants extend their arm towards their partner. One participant grabs their partner's hand and pulls their partner's upper body towards them. The positions are then swapped before changing sides.

No material required

The partners stand back to back with their legs in a (wide) straddle position. Grasp each other's hands with the arms overhead (holding them up) and tilt the upper body to the side. Then change sides.

Variations:
Cross your legs instead of straddling and change leg position when changing sides.

The exercise can also be performed in a seated position.

No material required

The partners stand back to back with their legs in a (wide) straddle position. Hold the aid overhead (holding it up) and tilt the upper body to the side. Then change sides.

Variant:
Cross your legs instead of straddling and change leg position when changing sides.

The exercise can also be performed in a seated 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//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band
1 gymnastics ball

Legs straddled wide, lean your upper body to the side with arms outstretched and held high. Then switch sides.

No material required

Legs straddled wide, with one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm overhead. Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

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