Autogenic training: The external stimulus (i.e. the formulations) triggers an internal process. This can happen through external or self-suggestions. Don't want anything - don't expect anything - don't do anything, just feel into yourself and let it happen.

How to do it: To get in the mood, take a sitting or lying position in a quiet place, breathe in and out calmly and close your eyes slowly. The trainer or each participant then says the following phrases in their mind:

• "I am completely calm." (3-6x)
• "My right arm is very heavy." (3-6x)
• "I am very calm." (3-6x)
• "My left arm is very heavy." (3-6x)
• "I am very calm." (3-6x)
• "Both legs are very heavy." (3-6x)
  

To take it back, count slowly from 4 to 0 and open your eyes.

Per day:
1 soft mat

Autogenic training: The external stimulus (i.e. the formulations) triggers an internal process. This can happen through external or self-suggestions. Don't want anything - don't expect anything - don't do anything, just feel into yourself and let it happen.

How to do it: To get in the mood, take a sitting or lying position in a quiet place, breathe in and out calmly and close your eyes slowly. The trainer or each participant then says the following phrases in their mind:

• "I am completely calm." (3-6x)
• "My right arm is warm to the touch." (3-6x)
• "I am completely calm." (3-6x)
• "My left arm is warm to the touch." (3-6x)
• "I am completely calm." (3-6x)
• "Both legs are warm to the touch." (3-6x)

Per day:
1 soft mat

Active recovery is better than lying on the couch and doing nothing. However, it should be moderate exercise, i.e. easy cycling, jogging or Nordic walking in a more leisurely form.

In the group, a route defined by the sports leader is completed at a moderate pace.

• Intensity level: 1
• Heart rate: 60-70%
• Rule of thumb: Singing

Participant:
1 pair of Nordic walking poles

The participants perform massages with a tennis ball or throwing body on their partner. During the circular movements with the ball, the circumference (small-large) and the pressure (no pressure on joints) are varied.

Participant in supine position, massage by partner of:

• Front thigh muscles
• Abdominal muscles
• Chest muscles
• Arms
  

Participant in prone position, massage by partner of:

• Calf muscles
• Back thigh muscles
• Buttock muscles
• Back muscles
• Arms

Per group:
1 tennis ball
1 soft mat

The partner massages the tense muscle areas with the following hand movements in the following order:

• Stroking: Repeated stroking with the flat of the hands towards the heart;
• Kneading: Repeated one-handed, two-handed or finger kneading, return with light stroking
• Stroking
• Pressing: place hand flat on skin and press evenly without sliding. Release and repeat; stroking;
• Stroking
• Walking: "nettle technique". Place your hands flat and pull them against each other over the tissue
• Stroking

Per group
1 soft mat (small)

The participants form groups of two to four 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 familiar circuit (if possible, do not choose the athletics track or the football pitch).

No material required.

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

How to do it: Lie on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense the whole body as tightly as possible (5 to 7 seconds). Feel the relaxation and muscle sensation for the next 20 seconds or so.

Per day:
1 soft mat (small)

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

How to do it: Lie on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense individual body parts as tightly as possible (5 to 7 seconds). For the next 20 seconds or so, feel the relaxation and muscle sensation.

• Dominant hand and arm ("clench fist and press arm against support");
• Non-dominant hand and arm ("clench fist and press arm against support");
• Head and face ("grimace, squint eyes, wrinkle nose, press head against support");
• Upper body, stomach and buttocks ("consciously tense, clench buttocks tightly");
• Dominant foot and dominant leg ("clench feet slightly, lift whole leg off the floor at the same time");
• Non-dominant foot and leg ("clench feet slightly, lift whole leg off the floor at the same time").

Variant:
Power of imagination. The sequence is the same as the exercise above. However, you only imagine the tension (without performing it).

Per day:
1 soft mat (small)

You can find various videos on progressive muscle relaxation at www.youtube.com that you can integrate 1:1 into your lessons.

Per day:
1 soft mat

The participants massage their upper and lower legs as well as possible on their own. Massage in this order: stroking, kneading, stroking, pressing, stroking, walking, stroking.

Pro Tn:
1 soft mat (none)