Shift forwards in forearm support by moving the forearms and legs.

Attention:
Do not arch your back, the upper body and legs should form as straight a line as possible.

Lighten:
Place your knees on the floor, stretch your buttocks slightly upwards.

Harden:
Additional weight (on your back).

Variation:
Shift sideways.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is directed towards the floor. Movement is in the direction of the legs.

Attention:
Knees are not lowered.

Harden:
Additional weight (on the back).

Variation:
Forwards, backwards and sideways shifts are possible.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is directed towards the floor. Movement is in the direction of the arms.

Attention:
Knees are not lowered.

Harden:
Additional weight (on the back).

Variation:
Forwards, backwards and sideways shifts are possible.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Shift on all fours, arms almost fully extended, legs bent, chest facing upwards. The movement is in the direction of the arms.

Attention:
Do not lower the buttocks.

Lighten:
Buttocks closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

1 weight vest/weight disc/sandbag to make the exercise more difficult (additional weight)

Shift on all fours. The arms and legs are almost fully extended and the chest is pointing upwards. Movement is in the direction of the arms.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is facing upwards. Movement is in the direction of the legs.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Progression I:
Adjust the sling trainer to mid-lower leg length (standing). Stand on four feet with your forearms in the slings, looking towards the floor (head in extension of the spine). Lift your knees (slightly) off the floor and hold the position.

Progression II:
Analogue progression I, but with support on your hands.

Progression III:
Analogue progression II, additionally bring your hands forwards.

Attention:
Keep your back straight, no hollow back.

Harden:
The more horizontal the body position and the further away the feet are from the attachment point, the more challenging the exercise becomes.

Variant:
For progression I+II, raise and lower the pelvis (do not put your knees down).

1 sling trainer

Progression I:
Adjust the sling trainer to the length of the centre of the lower leg (when standing). Stand with four feet on the forearms, feet vertically under the attachment point in the slings, looking towards the floor (head in line with the spine). Lift your knees off the floor and hold the position.

Progression II:
Analogue to progression I, but with the upper body supported on the hands.

Progression III:
Analogue to progression I, but with the upper body pushed back slightly with pressure from the shoulders and then returned.

Attention:
Keep your body tense, don't let your hips sag and keep your back straight (for all progressions).

Harden:
The further away your head is from the attachment point, the more challenging the exercise becomes.

Variant:
In progressions I+II, raise and lower your pelvis (don't put your knees down).

1 sling trainer

Game idea:
Two equally sized pitches are divided by a centre line. The sky of both teams is located behind the baseline of the opposing team's pitch. One player is in the sky at the start of the game. During the game, each team tries to shoot the opposing players from their own pitch. Whoever is hit moves to the sky and can continue to try to hit opposing players with the ball from there. The player who is in the sky at the start of the game enters the playing field when a team-mate hits the ball for the first time. Anyone who catches a thrown ball keeps their life. The first team to run out of players loses the game.

Variations:

• A player who catches an opponent with the ball from the sky may return to the playing field.
• After a player lies down on his stomach in the sky, he may immediately attempt to run back into the playing field. If they are touched by an opponent while crossing the opponent's pitch, they must return to the sky.
• Two players can sneak out of the sky by piggybacking. If they are touched by an opponent while crossing the opponent's playing field, they must return to the sky.
• The last player in the playing field has several lives.
• There are 1-2 Swedish boxes in the playing field that can be used as cover.
• Each player (except those in the sky) places a cone in the playing field. If a cone is knocked over (by the ball or by touching it), the player who placed the cone goes to heaven.
• This variant begins in the same way as the basic form ends. One player is in the playing field, the rest start in the sky. The players in the sky try to hit the players in the field. If they succeed, they are allowed to enter the playing field, which continues to fill up. This makes it increasingly easier for the players in the sky to enter the playing field as the number of targets increases. Players hit in the playing field remain there. Which team is the first to run out of players in the sky?
• Each team secretly chooses a king and a jester. The sports director is informed of the choice. As soon as the king is chosen, the game is over. The jester cannot be hit and can therefore protect all players (including the king).
• Each team numbers its players in secret and gives the order to the sports director

Game idea:
Two teams face each other on the volleyball court and play the ball over the net so that it falls to the ground in the opponent's court.

Score:
A point is scored if the ball lands in the opponent's court or the opposing team is unable to return the ball in accordance with the rules.

Court:
Volleyball court (9m x 18m) divided in the middle by a net. Net height 2.00m to 2.42m depending on the category.

Number of participants:
6 against 6

Rules of the game:
The serve is executed behind the baseline by the team that won the last point or has the right to serve and must be hit directly over the net to the other side. If the ball is in play, the team in possession of the ball has the right to hit the ball three times (plus block contact) to return the ball to the opponent's half of the court. The ball may not be caught or guided and may not be touched twice in succession by a single player. The ball may be played with any part of the body (exception: at the face-off). The net may not be touched by the players at the upper white band. The move lasts until the ball touches the ground, goes out of bounds or a team fails to return it properly.

If the right to play the ball is regained by scoring a point, the players change positions in a clockwise direction. A set goes to 25 points with a difference of at least 2 points, otherwise the game continues until a 2-point lead has been established. If a team can win 3 sets, the game is won.

Game over the net with 2 teams of 3-6 players. The ball may be caught and is then thrown from the bottom to the top over the net into the opposing team's half of the pitch (no passing allowed within your own team). After each throw, the thrower runs around one of the cones, which are placed 1-2 metres outside the playing area. Each side has one cone next to the sideline and one behind the baseline. The opposing team catches the ball before it falls to the ground and then throws it back. Points for: Ball touches the ground, ball leaves the court, ball lands in the net.

Variant:
After a catch ball, 3 passes are allowed within the own team.

Pitch:
1 volleyball
1 volleyball net
6 cones

From the game of "ball over the string" to the game of "volleyball": The aim is to familiarise participants with the game of volleyball using simple game and exercise forms. The series of exercises is intended to help create more flow in the game of volleyball, which results in more fun than if the game consists almost exclusively of passing and errors.

1. Ball over the line:

Ball may be caught. Throw the ball over the net (only throws from bottom to top are allowed). After each throw, run around one of the cones, which are placed 1-2 metres outside the playing field. Each side has one cone next to the sideline and one behind the baseline. The opposing team catches the ball before it falls to the ground and then throws it back (no passes within the team). Points for: Ball touches the ground, ball leaves the court, ball lands in the net. Additional rule for better flow of play: the ball must be thrown into the back zone (over the 3 metre line).

2. Technique training: Manchette:

Demonstration by the sports leader (key points). Then practise in groups of 2 (at least 10 passes each)

3. Ball over the line combined with a cuff:

Same form of play as described above, but now the first touch of the ball after the opponent's throw over the net is with a cuff. After the cuff, the ball is caught by a team member and thrown to the opposite side. The run around the thrower's cones can still be maintained to create more free spaces (optionally, the passer must also perform the additional loop) or the rule can be omitted.

4. Technique training: 10-finger pass:

Demonstration by the sports leader (key points). Then practise in groups of 2 (at least 10 passes each)

5. Ball over the line combined with manchette and 10-finger pass:

Same game form as above. The first touch of the ball after the throw over the net is again with a cuff. The second touch of the ball must now be a 10-finger pass to a team-mate. Only then is the ball caught and thrown to the opposite side. The rule with the rounding of the cones can be retained (for throwers and passers) or cancelled.

6 cones

Per group:
1 volleyball

After a brief instruction from the sports leader on the manchette (stretched arms, impulse from the legs), the participants perform the following exercises:

• Pass the ball up with the manchette, drop it on the floor, run under it, pass the ball up with the manchette.
• Manchette - drop the ball on the floor - top pass - drop the ball on the floor - manchette - drop the ball on the floor - top pass, etc.
• Manchette - top pass (to the wall) - manchette - top pass (to the wall), etc.

Pro Tn:
1 Volleyball

Half of the tn (red) line up sideways on a line about 1-2 metres apart. The other half of the Tn (blue), equipped with a volleyball, line up in a column of one at a distance of 2-3 metres from the front Tn of the first group. The teammates in the blue group now play a handball one after the other to the first teammate in the red group, who plays the ball straight back using the handball. After each pass, the teammates in the blue group move by one until they have completed the whole row. They then join up again at the front. Switch groups

Per group of 2:
1 volleyball

After a short instruction by the sports leader on the cuff (stretched arms, impulse from the legs), the participants carry out the following exercises:

• A passes (throws) the ball to B from below, B passes back with the cuff, A catches the ball and throws it back again - switch tasks.
• Free passing in pairs - use upper passes and cuffs adapted to the situation.

Per group of 2:
1 volleyball

After a short instruction by the sports leader on the top pass, the participants perform the following exercises:

• Bounce the ball on the floor with both hands, run underneath it - catch the ball above your head with both hands;
• Ditto, but pass the ball straight back up, 1x on the floor - pass it up - 1x on the floor, etc.
• Juggle the ball (own top pass)

Juggling the ball, go to a basketball hoop and score a basket there with the volleyball (top pass); then change the basket.

Pro Tn:
1 volleyball

3-6 basketball hoops

Half of the tn (red) line up sideways on a line about 1-2 metres apart. The other half of the teammates (blue), equipped with a volleyball, line up in a column of one at a distance of 2-3 metres from the front teammate of the first group. The teammates in the blue group now play an upward pass one after the other to the first teammate in the red group, who plays the ball straight back using the upward pass. After each pass, the teammates in the blue group move by one until they have completed the whole row. They then join up again at the front. Switch groups

Per group of 2:
1 volleyball

After a brief instruction from the sports leader on the top pass, the participants perform the following exercises in teams of two:

• Throw the volleyball to each other inaccurately (too short, too long, etc.) Partner must catch the ball over their head before it falls to the floor.
• Pass the ball to each other with the top pass; in between, pass the ball to yourself once each time.
• Top pass to partner A, partner A passes the ball up to himself several times (juggling) while B quickly touches A's shoes and returns to his place. Now he receives an upper pass and must juggle the ball until A has touched his shoes, etc.
• Direct upper pass in pairs. Play together with the most accurate passes possible.

Per group of 2:
1 volleyball

Posts (some of which are fixed) are distributed around the weapons range, which the participants approach individually or in small groups with/without a map. The Waffenplatz orienteering run is particularly suitable for familiarising participants with the terrain (practice form), but can also be carried out as a competition form.

There are various options for carrying out the orienteering run:

• Line run:
  The posts are approached in numerical order using a map. To ensure that not all participants run in the same direction at the start, the first control is marked on the orienteering map.
• Numbered run:
  According to the 1st marked control, all even or odd controls are approached using a map. Depending on the time conditions, the 3-way rule could also be an option.
• Memory run:
  A poster with all the marked controls is displayed at the start. The participants memorise a route and try to collect the controls. Depending on how many posts the participants can memorise, they have to return to the starting position sooner or later to take another look at the map.
• Filling station run:
  A poster with all the posts is displayed at the start and at some posts. After the start, each participant orientates themselves at the "petrol stations" about the control locations.
• Star run:
  The start forms the centre of the run. Each control is approached individually (in a star shape) (variant: clockwise or anti-clockwise). After each control, the runners return to the centre before moving on to the next control (if necessary, have the controls checked by the sports director). The controls can be approached using a map or the runners must memorise the route using a poster (cf. memory run).

Variant:
Run in groups of 2 (3). The person in front holds the map (except for the memory run) and runs to the next control. The person behind observes the running behaviour of the person in front and gives feedback on the running style. The roles are swapped at each control point. Of course, this form of exercise requires a prior introduction to the topic of running style analysis by the sports leader.

Orienteering posts (permanently mounted, but always checked, or for unplugging)
2-3 Wpl-OL posters (only necessary for memory, petrol station and possibly star run)
1 stopwatch

Participant/group:
1 orienteering map (prepared in advance by sports director)
1 running map form 30.063
(depending on the variant, e.g. line and number run, mark the first controls on the different running maps beforehand)

Variation of the exercise:
1 poster "Running error pictures"

Approach at a 45 degree angle to the wall, jump high against the wall, push off with one or both feet on the wall, (360 degree) turn (over the shoulder facing away from the mat ► indoor variant), two-legged landing.

Variants:
Landing with roll;
540 degree turn in the air.

1 wall
1 soft mat (large) ►Indoor version

Indoor post setup:
Place a large soft mat on a wall.

Approach at a 45 degree angle, jump off the obstacle (vaulting box element ► indoor version) with the leg facing away from the wall and push off from the wall with the leg facing the wall for a safe landing (on the soft mat ► indoor version).

Make it easier:
To improve the grip on the wall, a small soft mat can be set up at the point of contact with the wall from which the participants can push off.

Variant:
Higher obstacle (if necessary, support yourself with your hand on the obstacle as an aid).

1 vaulting box element ► indoor version
1 soft mat (small) ► indoor version
1 wall

Indoor post setup:
Place a vaulting box element on a wall (long edge pointing upwards), place a soft mat behind it.

Outdoor:
Place an obstacle (or participant) on a wall.

Approach at a 45 degree angle, jump off in front of the vaulting box with the leg facing away from the wall and push off from the wall over the box with the leg facing the wall, landing on the soft mat.

Make it easier:
To improve the grip on the wall, a small soft mat can be set up at the point of contact with the wall from which the participant can push off.

Variant I:
After the jump, support yourself on the vaulting box with the hand facing away from the wall. Walk over the vaulting box with your feet.
Variant II:
After the jump, support yourself on the vaulting box with your hand facing away from the wall. Walk along the wall with your feet.

1 swing box
1 soft mat (small)
1 wall

Post structure:
Place the swing box (4 elements incl. top section) against a wall, place a soft mat behind it.