At the corner points of the route (the route symbolises a square number "8"; this results in 6 corner points, as the intersection/intersection point is not included), the participants spread out as individual runners or in small groups of 2-4 people. The running direction is the same for all participants and is predetermined (it may be necessary to change direction from time to time). The runners at the corner points 1/4 start simultaneously to the next corner point, where a handover to the next runner/group takes place (in the case of group work, the start only takes place as soon as all previous runners have reached the corner point). According to the time set by the sports director, the runners continue uninterrupted on the circuit (apart from the respective breaks at the corner points).

Course: 400m course in the form of a square number "8" (approx. 50m per section)

Intensity level: 3 (medium)

Hmax: 80-90%

Speech rule: speak in full sentences

Note: When meeting in the centre, observe the right of way

Variant:
Integrate additional tasks for the waiting runners at the corner points: e.g. push-ups, squats, trunk bends, jumps, etc.

8 marking cones/caps

Two participants run on a circuit (e.g. athletics track) starting from the same point in the opposite direction. As soon as they meet, they run the same route back again. The aim is for both to arrive back at the starting point at the same time. The exercise form is continued until it is cancelled by the training leader.

Track: circuit

Intensity level: 3 (medium)

Max HR: 80-90%

Rule of speech: speak in complete sentences

Variant:
The participants run at different speeds (e.g. participant A: intensity 3; participant B: intensity 2).

Participant:
1 heart rate monitor

An endurance run in (small) groups (based on running speed) or individually on a flat course. The running speed remains constant the whole time (choose the appropriate speed depending on the strength class).

Course: loop; from A to B; from A to B and back again

Intensity level: 2-3 (easy-medium)

Hmax: 70-90%

Rule of speech: chatting - speaking in full sentences

Attention:
The course must be known or clearly signalled to all participants.

Variant:
Change the course of the route (e.g. integrate inclines).

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

An endurance run in (small) groups (based on running speed) on a flat course. The running speed is increased from time to time (choose the appropriate pace depending on the strength class), but the specified intensity levels are maintained.

Course: loop; from A to B; from A to B and back again

Intensity level: 1-3 (very easy-loose-medium)

Hmax: 60-90%

Speaking rule: sing-chatter-speak in full sentences

Caution:
The course must be known or clearly signalled to all participants.

Variant:
Change the course (e.g. integrate inclines).

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Start at the point where the two triangles meet in small groups. One group runs easily in the small triangle, the other group runs faster in the large triangle. The aim is to reach the corner where the triangles meet at the same time. After three laps, there is a smooth change to another control/triangle. The sports director determines 3 rounds of approx. 6-7 minutes each.

Track: In the form of two triangles of different sizes that touch in a corner

Intensity level: 3 (medium)

Max. speed: 80-90%

Rule of speech: speak in complete sentences

Note: the exercise form is suitable for changes in tempo and intensity

Variation:
Change posts/triangles after just one or two rounds or change the size of the triangles regularly.

5 marking cones/caps

Form groups of four and number the participants within the group. The participants run behind each other in single file with a certain distance between them and at a normal basic pace (number one at the very back, number four at the very front). Number one catches up with number two, then number two catches up with number three, before number three catches up with number four. The number four now runs back to the number one before catching up and replacing the person in front starts all over again. According to the time specified by the sports director, the participants continue to move at the basic pace and the respective pace changes without interruption.

Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the group size (3-8 participants).
Variant IV:
The number one picks up the number two. The pair catches up with number three together, number three now takes over from number one, etc.

Intensity level: 3 (medium)

HFmax: 80-90%

Speaking rule: speak in complete sentences

Note: the exercise form is suitable for tempo and intensity changes

No material required

Form groups of four and number the participants within the group. The participants run behind each other in single file at a certain distance and at a normal basic pace (number four at the very back, number one at the very front). Number four overtakes all the other participants and continues to run at a faster pace until the distance to the person behind (number one) is approximately the same as the distance between the other runners. The number three then starts to overtake the runners in front (possibly with a shout from the new leader). According to the time set by the sports leader, the participants continue to move at the basic pace and the respective pace changes without interruption.

Variant I:
Change the distance of the participants.
Variant II:
Change the basic pace.
Variant III:
Change the group size (3-8 participants).

Intensity level: 3 (medium)

HFmax: 80-90%

Speaking rule: speak in complete sentences

No material required

A certain distance is to be covered several times in the same time. In the first run, the route is completed at as constant a pace as possible in accordance with the specified intensity range. The partner stops the time required for this and does not tell the runner. The roles are then swapped. At the start of the second run, the runners start with the aim of completing the course in exactly the same time. The partner stops the time again and calculates the difference to the first run.

Course: Circular run or out-and-back course (specify a maximum duration depending on the length of the course)

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in full sentences

Variant:
Complete the same course faster/slower by a certain time.

Per group of 2:
1 stopwatch

The participants form small groups and tell each other as much as possible about today/the past weekend/their plans for the future etc. during an endurance run. The intensity of the run is correspondingly low (nevertheless form strength groups). The endurance run takes place on a circular route (if possible, do not choose the athletics track or the football pitch) or a route that is run there and back.

Course: circuit; from A to B and back again

Intensity level: 1-2 (very easy-going)

Hmax: 60-80%

Speaking rule: sing-speak in full sentences

Attention:
The course must be known or clearly signalled to all participants.

Variant:
Swap partners/groups at half-time.

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

A continuous/loop run is carried out, in which strengthening exercises are integrated after a certain running distance (e.g. push-ups, trunk bends, pull-ups, jump forms, support legs, etc.). The strengthening exercises to be completed are specified either by means of posters or by a leader.

Course: circuit

Intensity level: 3 (medium)

Hmax: 80-90%

Rule of speech: speak in full sentences

Caution:
Course clearly visible from post to post (e.g. on sight, with signs).e.g. on sight, with signs or maps).

Variant:
Use existing course inside or outside the weapons range (defined course including permanently installed control posters).

x control posters (to be displayed in advance if not permanently installed)
1 exercise sequence (for sports leaders)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

Per group:
1 control overview

Relay race in teams of 4 in the arena: Each group appoints a starting runner who carries a handover stick/ribbon or similar. A runner from each team stands ready in each corner. The starting runner completes the first part of the course before handing over the baton/ribbon to the next runner, who in turn hands over the relay item to the next runner, etc. The starting runner has the task of handing over the baton/ribbon to the next runner. The starting runner has the task of counting how many times he/she has returned to the starting point in the specified time (number of laps). The sports director starts 2 runs of 9 minutes each with a break of 1-2 minutes between the runs (change of direction). The team goal for the second round is to complete more laps than in the first round.

Course: square (max. size of a football pitch). size of a football pitch)

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in full sentences

Variant:
The participants run at different speeds (e.g. participant A: intensity 3; participant B: intensity 2).

4 marking cones/caps
1 handover stick/tape

Sports manager:
1 stopwatch

The instructor sets a time limit in which a given circuit (e.g. athletics track) must be completed. When the time is up, this is signalled by the leader. The instructor positions themselves at the start/finish point accordingly. Participants (or groups) who have not yet completed the lap at this point must increase their pace for the next lap. Participants who have already crossed the start/finish line at this point must slow down their pace for the next lap. To make the exercise interesting for all participants, different times/targets are defined for different strength groups.

Course: circuit

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences

Variant:
The participants can determine the distance they have to cover in the specified time themselves.

1 stopwatch
1 signalling device (e.g. hand whistle)

FTA evaluation (group formation)

The participants/(small) groups begin in the starting field (in the centre of the field) and run to the numbers in the specified order (ascending or descending) in an endless loop. In order to achieve a stagger, the participants/groups are assigned a different number at the start. After touching a number, they return to the starting field before they can run to the next number (variant: run directly to the next number).

Exercise field: approximately the size of half a football pitch; the numbers from 1-9 (possibly including posters) on the field.

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences.

Variants:

• Specify shift forms:
  • Reduce intensity for running ABC exercises (e.g. knee lift, sideways run).
  • Select a strengthening form for the shift (e.g. four-footed gait, double jumps, lunges).
• Integrate strengthening exercises:
  • A strengthening exercise corresponding to the number must be repeated for each number (e.g. seven jumping jacks for number 7);
  • A strengthening exercise is performed for each number according to a postcard (e.g. 20 push-ups).

1 number boards (no. 1-9) or 9 numbered whey cones
4 marking cones or route tape (starting field)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

9 control posters ►Variation of the exercise

A circuit (e.g. athletics track) should be completed several times in the same time. In the first run, one participant completes the course at as constant a pace as possible in accordance with the specified intensity range. The partner stops the time needed for this, but does not tell the runner. The roles are then swapped and the partner runs the course. The time is also recorded here.

The first runner then starts the second/next run with the aim of completing the course in exactly the same time as their first run. The partner stops the time and calculates the difference to the first run. The tasks are switched again and the differences are compared.

Course: Circular run; from A to B and back again

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: Speak in complete sentences

Variant:
Complete the same course a certain amount of time faster or slower

.

Per participant:
1 heart rate monitor

Per group:
1 stopwatch