The participants use posters with examples to test out different 2-piece figures.

3 posters with exercise examples

The participants use posters with examples to test out different 3-figure figures.

2 posters with exercise examples

The participants use posters with examples to try out different 4-figure figures

1 poster with exercise examples

The participants use posters with examples to test out different 5-figures

1 poster with exercise examples

The participants use posters with examples to try out different 6-figures.

1 poster with exercise examples

Divide the group into three teams: One team lines up in the centre of the playing area, the other two to the right and left. The teams at the far end pass the ball/throwing disc to each other, the team in the middle tries to intercept the ball. The team whose pass was blocked must move to the centre (change position). Which team was in the centre position the least at the end of the exercise?

Variations:
- Before the pass over the centre, pass the ball/throwing disc three times within the team.
- Increase the intensity with a second ball/throwing disc.

1 ball/throwing disc ►Basketball, Blitzball/Touchrugby, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercross/Lacrosse, Smolball, Tchoukball, Floorball
4-8 marking cones/caps (optional) ►Field markings
x playing ribbons/sticks ►Team identification

The partners sit frontally opposite each other in a straddle position. One exerciser places their legs on the inside and pushes them outwards (load on the abductors), while their partner counteracts this by pressing their legs together (load on the adductors). The positions of the legs are then swapped.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity).

Lighten:
Lower counter-pressure from your partner.

Harden:
Stronger counter-pressure from your partner.

No material required

Stand shoulder-width apart, in the centre of the elastic band. Cross the elastic band in front of your body and hold one end of the elastic band in your hands with your arms slightly bent in front of your body (approximately hip height). Spread your arm (right) and leg (left) crosswise to form a diagonal line (raise your arm diagonally upwards, lift your leg sideways off the floor in the opposite direction).

Attention:
The hand, shoulder, hip and leg are in line when the body is stretched.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variation:
Switch sides after each exercise (alternating = organisation 1 exercise)

1 elasticated rubber band

Stand shoulder-width apart, in the centre of the elastic band. Cross the elastic band in front of your body and hold one end of the elastic band in your hands with your arms slightly bent in front of your body (approximately hip height). Spread your arm (left) and leg (right) crosswise to form a diagonal line (raise your arm diagonally upwards, lift your leg sideways off the floor in the opposite direction).

Attention:
The hand, shoulder, hip and leg are in line when the body is stretched.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

Variation:
Switch sides after each exercise (alternating = organisation 1 exercise)

1 elasticated rubber band

Trainee: Sitting with upper body upright and legs bent, arms stretched out to the side at shoulder height (slightly bent), bring arms together in front of the chest and back to the starting position.
Partner: Stand behind the active participant, grasp their forearms and hold against the movement.

Attention:
Always listen to/respond to your partner (adjust pressure/resistance); no hollow back, arms not fully extended.

Lighten:
Lower counter-pressure/resistance from your partner.

Harden:
Higher counter-pressure/resistance from your partner.

No material required

In a seated position, bend your arms at shoulder height (hands pointing upwards) and press your forearms against the padding provided, bring your forearms together in front of your head and return to the starting position.

Starting position:
- Sitting, arms at right angles at shoulder height (upper arms form a line)
- Press buttocks and back against the seat

Finishing position:
- Bring elbows together until forearms are parallel in front of the face
- Back and buttocks remain firmly in the seat

Attention:
Elbows slightly below shoulder height.

1 weight tower/machine ► Butterfly (integrated seat)

In a seated position, stretch your arms out to the side and grasp the handles, bring your arms together in front of your body against the resistance and move back to the starting position.

Starting position:
- Sitting, arms stretched out to the side (elbows slightly bent)
- Press your buttocks and straight back against the seat

Finishing position:
- Bring your arms/hands together in front of your chest
- Keep your back (straight) and buttocks firmly in the seat

Standing shoulder-width apart, stretch your arms vertically upwards (holding them up) with your palms facing each side, stretch an elasticated rubber band between your arms (place the band around your hands/palms). Press your palms to each side (spread your arms out - V-position) to stretch the elastic band further. Then bring your arms back to the starting position.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Stand shoulder-width apart with your arms hanging down towards the floor and the backs of your hands pointing to the respective side, stretch an elasticated rubber band between your arms (place the band around your hands/back of your hands). Press the backs of your hands to each side (spread your arms apart) to stretch/stretch the elastic band further. Then bring your arms back to the starting position.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Stand upright with your arms almost shoulder-width apart, pointing to the side at shoulder height (T-position), holding the elastic band in your hands and stretching it behind your body. Bring your arms, which are always almost straight, together in front of your chest (holding position) and move back to the starting position (the movement draws a semi-circle, so to speak).

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 elasticated rubber band

Underarm support on two exercise balls lying next to each other, feet on the floor supported on your toes, roll the balls slightly outwards and back to the starting position (arms bent, elbows at shoulder height).

Attention:
Keep your back straight, elbows no further forward than shoulder height.

Lighten:
Roll the balls less far outwards (possibly just hold this position).

Harden:
Additional weight (on your back); unstable support for your legs.

2 exercise balls

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)

Lie on your back with your arms flat on the floor at your sides or place your hands under your buttocks, your bent legs are raised off the floor (90 degree angle at the knees, thighs pointing upwards, lower legs pointing forwards), an elasticated band is stretched between your legs (place the band around your ankles). From this position, move the lower legs outwards (stretch/stretch the band further - internal rotation of the hips) and return to the starting position.

Attention:
Keep the (lower) back in constant contact with the floor (no hollow back, consciously tense the abdomen). The position of the thighs remains as stable as possible, the movement takes place in the lower legs (and hips).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

When seated, use your arms to support your upper body, which is tilted slightly backwards, spread your legs out from the floor and bring them back together.

Attention:
Do not put your legs down.

Lighten:
Just hold the position (legs outstretched and slightly raised from the floor).

Harden:
Add weight to the legs.

Variant I:
Cross your legs as you bring them together.
Variant II:
Make circular movements (in both directions) with your legs.
Variant III:
Move your legs up and down.

2 weight cuffs ► Make the exercise more difficult (additional weight)

While seated, use your arms to support your upper body, which is tilted slightly backwards, spread your slightly raised legs out and bring them back together, opening and closing your legs in a circular motion (you can also change direction).

Attention:
Do not put your legs down.

Lighten:
Just hold the position (legs stretched out and slightly raised from the floor).

Harden:
Additional weight for the legs.

Variant I:
Open and close your legs without circular movements (just spread them apart and bring them together).
Variant II:
Move your legs up and down.

2 weight cuffs ► Make the exercise more difficult (additional weight)

In the seated position, the closed legs are pressed apart forcefully against the resistance and brought back together in a controlled manner.

Starting position:
- Sitting, stretched straight back
- Legs together/closed
- Stretched straight back

Finishing position:
- Legs spread apart

Variation:
Slightly leaning the upper body forward encourages the lateral gluteal muscles to work even more.

When seated, use your arms to support your upper body, which is tilted slightly backwards, and cross your outstretched legs, which are raised off the floor, in constant alternation.

Attention:
Do not put your legs down.

Lighten:
Just hold the position (legs outstretched and slightly raised off the floor).

Harden:
Add weight to the legs.

Variant I:
Do not cross your legs but open them and bring them back together.
Variant II:
Make circular movements (in both directions) with your legs.

2 weight cuffs ► Make the exercise more difficult (additional weight)

Sitting on a chair with your upper body leaning slightly backwards, lift your outstretched legs off the floor so that they are pointing diagonally downwards at the front (the further horizontally to the floor, the more difficult). To hold the position better, hold on to the chair with your hands (e.g. grasp the seat, grip the armrest or cross your arms behind the backrest). From this position, cross or open your legs and bring them together again, alternating constantly.

Variant:
Move your legs up and down (flutter kick).

1 (office) chair

Stand upright with your knees slightly bent, feet almost together and arms supported on your hips. Spread your legs out to the side while hopping (jumping) and bring them back together in the starting position. The body position remains low during the exercise (squat, knees bent).

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less); keep your buttocks less low.

Harden:
Hold your arms in front of you at chest height; additional weight on the arms and/or legs, in the hanging arms or in front of you for additional training of the shoulder muscles.

Variant:
When spreading your legs apart, simultaneously raise your outstretched arms over your head. When closing the legs, the arms are brought back to the body. This movement is colloquially known as the jumping jack and also involves the shoulder muscles.

2-4 weight cuffs/2 weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright with slightly bent knees, feet almost together, arms in front and hold the pistol with both hands and point it forwards. Jump your feet slightly outwards (wider than shoulder width) and bring them back together. During the exercise, keep your body position low (squat, knees bent) and keep the pistol as stable as possible.

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller jumps (spread your legs less); keep your buttocks lower.

Harden:
Keep your buttocks lower.

1 pistol (neutralised)

Underarm support, move your legs alternately to the side and back to the centre (right foot to the side, left foot to the side, right foot to the centre, left foot to the centre, etc.).

Attention:
Do not arch your back, consciously lift your pelvis.

Lighten:
Move your legs less to the side; only hold the position in underarm support.

Harden:
Additional weight (for the legs or on the back); unstable support for the forearms.

Variation:
Simultaneously spread the legs apart by jumping slightly and bring them back together to the starting position.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)

2 carpet remnants/gliders ► Variation of the exercise