Stomach position, grasp a dumbbell with both hands (back of each hand pointing to the respective side), these are placed on the floor at chest height, the arms are bent accordingly. From this position, stretch your arms to push your upper body away from the floor, your knees are also no longer in contact with the floor and your slightly bent legs are only supported on the tips of your feet. With a small jump forwards, bring your legs approximately shoulder-width apart towards the dumbbells (place your feet slightly inwards behind the dumbbells on each side). The upper body is tilted forwards as the outstretched arms are still holding the weights on the floor (back as straight as possible). Now straighten your legs, push your hips forwards and raise your upper body to a standing position. The arms remain stretched and point sideways along the body towards the floor in the end position so that the weights are approximately at hip height. Then lower your upper body back down to place the weights on the floor again with your arms straight (with the tips of your feet slightly offset outwards). Support your upper body with your arms (hands gripping the dumbbells) to perform a two-legged jump backwards so that you reach the push-up position. Lower your upper body back to the starting position in the prone position (bend your arms, hold the weights next to your chest, knees on the floor, straight legs resting on the tips of your feet).

Lighten:
Less/no weight.

Harden:
Execute a push-up instead of lowering your body to the prone position; more weight.

2 dumbbells

Stomach position, grasp a dumbbell with both hands (back of each hand pointing to the respective side), these are placed on the floor at chest height, the arms are bent accordingly. From this position, stretch your arms to push your upper body away from the floor, your knees are also no longer in contact with the floor and your slightly bent legs are only supported on the tips of your feet (push-up position). With a small jump forwards, bring your legs more than shoulder-width apart towards the dumbbells (place your feet slightly outwards behind the dumbbells on each side). The upper body is tilted forwards as the outstretched arms are still holding the weights on the floor (back as straight as possible). Now lift the weights off the floor and move them backwards between your legs to the height of your buttocks with your arms stretched out. Now swing the weights overhead by first holding the dumbbells in front of your chest with your arms bent, and from there push your arms out vertically upwards. The upright stance with arms stretched upwards and legs slightly bent corresponds to the end position. Then bend your arms while standing upright to bring the weights to your shoulders. Tilt your upper body forwards, stretch your arms and place the dumbbells on the floor between your legs (slightly in front of your feet) (legs slightly bent). Support your upper body with your arms (hands gripping the dumbbells), jump backwards with both legs so that you can assume the starting position in the prone position in one smooth movement (bend your arms, lower your upper body, hold the weights next to your chest, knees on the floor, straight legs resting on the tips of your feet).

Lighten:
Less/no weight.

Harden:
Execute a push-up instead of lowering the body to the prone position; more weight.

2 dumbbells

Lie on your stomach in front of a wall with the tips of your feet exactly in the corner between the floor and the wall and your arms bent next to your shoulders (palms on the floor, elbows pointing towards the wall). Extend your arms to push your upper body away from the floor, then walk your feet upwards along the wall (alternately moving one leg upwards), at the same time as moving your legs upwards, alternately move your arms towards the wall (walking with your arms). The legs and arms are moved until the handstand position can be assumed (full body stretch, arms stretched out in a high position). Then perform the movement sequence in reverse order to return from the handstand to the prone position.

Attention:
Move your legs and arms in a controlled manner.

Lighten:
Break off the exercise before the handstand position and return to the prone position (move your legs less far upwards).

Harden:
Additional weight (on your feet).

1 wall

2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Lie on your stomach in front of a wall with the tips of your feet exactly in the corner between the floor and the wall and your arms bent next to your shoulders (palms on the floor, elbows pointing towards the wall). Stretch your arms to push your upper body away from the floor, then walk your feet upwards along the wall (alternately moving one leg upwards), at the same time as lifting your legs, alternately move your arms towards the wall (walking with your arms). The legs and arms are moved until the handstand position can be assumed (full body stretch, arms stretched in a high position). Once in the handstand position, the hands are moved to the side a few times (running sideways with the hands) before the sequence of movements is repeated in reverse order to return from the handstand to the prone position. For the next repetition, move your arms to the other side to return to the starting point of the exercise.

Attention:
Move your legs and arms in a controlled manner.

Lighten:
Stop the exercise before the handstand position and return to the prone position (move your legs less far upwards); perform the exercise without moving your arms.

Harden:
Additional weight (on your feet).

1 wall

2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

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

The foot loop of the cable pulley is placed around the training leg (left). In a standing position, facing the cable pulley, the leg is slowly pulled backwards against the weight and returned to the starting position in a controlled manner.

Starting position:
- Stand upright in front of the machine
- Hands on the machine to maintain balance
- Foot loop fixed to the ankle

Finishing position:
- Leg pushed backwards
- Movement from the hip, angle in the knee remains the same

Attention:
Training leg not fully extended.

1 weight tower/machine ► cable pulley (deep)

The foot loop of the cable pulley is placed around the training leg (right). In a standing position, facing the cable pulley, the leg is slowly pulled backwards against the weight and returned to the starting position in a controlled manner.

Starting position:
- Stand upright in front of the machine
- Hands on the machine to maintain balance
- Foot loop fixed to the ankle

Finishing position:
- Leg pushed backwards
- Movement from the hips, angle in the knee remains the same

Attention:
Training leg not fully extended.

1 weight tower/machine ► cable pulley (deep)

Stand shoulder-width apart, one leg slightly backwards (weaker hand/weaker leg in front), gaze/face forward, upper body slightly rotated (to the side of the stronger leg), arms bent in front of the body, lift one leg alternately or in free rhythm and push off in the direction of gaze (push off/kick movement forwards).

Attention:
Do not fall backwards with your upper body when kicking your leg out.

Lighten:
Kick your leg out less high.

Harden:
Push your leg out higher; add weight to your leg.

Variant:
Load one leg for longer by not putting it down completely (or only supporting it slightly on your toes).

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

Stand shoulder-width apart, one leg (left) slightly backwards, gaze/face and upper body facing forwards, arms hanging beside the body. Raise one leg (left) and kick it out in the direction of your gaze (kick movement forwards), bend your arms at the same time and move your hands to head height. Lower your upper body as you bring your free leg back, bend your supporting leg and bring your free leg backwards, both hands touching the floor (lunge position - similar to starting a sprint). Alternate between the two positions (kick forwards and lunge backwards) with a high cadence.

Attention:
Do not fall backwards with your upper body when kicking your leg away. Keep your posture upright when lunging.

Lighten:
Push your leg out less high or far back.

Harden:
Push your leg out higher; add weight to your leg.

1 weight cuff ► make the exercise more difficult (additional weight)

Stand shoulder-width apart, one leg (right) slightly backwards, gaze/face and upper body facing forwards, arms hanging beside the body. Raise one leg (right) and kick it out in the direction of your gaze (kick movement forwards), bend your arms at the same time and move your hands to head height. Lower your upper body as you bring your free leg back, bend your supporting leg and bring your free leg backwards, both hands touching the floor (lunge position - similar to starting a sprint). Alternate between the two positions (kick forwards and lunge backwards) with a high cadence.

Attention:
Do not fall backwards with your upper body when kicking your leg away. Keep your posture upright when lunging.

Lighten:
Push your leg out less high or far back.

Harden:
Push your leg out higher; add weight to your leg.

1 weight cuff ► make the exercise more difficult (additional weight)

Shoulder position, one leg (left) bent, the other stretched out or also bent but held high, arms flat on the floor at the side of the body, pelvis raised, bounce forwards and back to the starting position with the supporting leg (left) (touch down with the heel).

Attention:
Pelvis always remains raised, upper body only rests on the shoulders.

Lighten:
Just hold the position with your pelvis raised; move your standing leg less.

Harden:
Additional weight (on the hips).

Variation:
Remnant carpet/felt slipper/glider under the standing leg to glide forwards and backwards.

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

1 carpet remnant/felt slipper/glider ► variation of the exercise

Shoulder position, one leg (right) bent, the other stretched out or also bent but held high, arms flat on the floor at the side of the body, pelvis raised, bounce forwards and back to the starting position with the supporting leg (right) (touch down with the heel).

Attention:
Pelvis always remains raised, upper body only rests on the shoulders.

Lighten:
Just hold the position with your pelvis raised; move your standing leg less.

Harden:
Additional weight (on the hips).

Variation:
Remnant carpet/felt slipper/glider under the standing leg to glide forwards and backwards.

The movement is practised as follows:
The foot at the back in the direction of movement pushes off the floor and the foot at the front is placed 10-15cm in front. The rear foot is then pulled back so that the original starting position is restored. The movement is dynamic, gliding light-footedly over the floor. The movement can also be performed with small flat jumps. It is important to ensure that the movement is always practised in combination with the boxing position.

No material required

One participant circles the tyre with small readjusting steps, while the second participant tries to stay opposite. The participants take small flat (sideways) steps on the balls of their feet. The distance between the feet is not less than shoulder width. The foot closer to the direction of movement goes first, the second foot is only pulled up to shoulder width. Change roles after a while.

Per group:
1 tyre

The participants glide sideways from tyre to tyre in a boxing position. One participant leads and the other reacts accordingly and follows their partner.

8-12 tyres

Moving from marker to marker (6 cones) in double cover, taking care not to cross your feet and keeping your legs shoulder-width apart. At the end of the course there is a short fight with the partner (first hit wins). The loser performs two quick squats. Both participants then start the movement exercise from the front (the two lanes are next to each other or opposite each other).

12 marking hats (6 per participant)

Participant:
1 pair of boxing gloves

A slalom is run between stakes in double coverage (do not cross your feet but keep them shoulder-width apart).

Variant:
Competition form against another participant (optioanl: the slower one does 5 push-ups/torso bends/extension jumps).

7/14 stakes

Sit on the floor, upper body slightly tilted backwards and supported by the hands, legs slightly raised from the floor in front of you and almost stretched out, alternately move the legs sideways over an object placed at foot level (e.g. helmet or rucksack), briefly tapping the floor with the heels on each side. Alternate legs sideways over an object (e.g. helmet or rucksack) placed at foot level, briefly touch the ground with your heels on each side.

Attention:
Do not put your feet down.

Lighten:
Legs bent more strongly.

Harden:
Legs extended; additional weight on/between the legs.

1 helmet/fighting rucksack

2 weight cuffs/1 PET bottle (1.5 litres)/ball/(additional) helmet/fighting rucksack ► make the exercise more difficult (additional weight)

Sit on the floor, upper body tilted slightly backwards and supported by the hands, legs slightly raised from the floor in front of you and almost stretched out, alternate legs from one side to the other (optionally tap the floor briefly with your heels on each side).

Caution:
Do not put your feet down.

Lighten:
Bend your legs more.

Harden:
Legs stretched out; additional weight on/between the legs.

2 weight cuffs/1 (medicine) ball/weight disc/dumbbell ► make the exercise more difficult (additional weight)

The participants demonstrate a defined (or self-selected) sequence of movements to the sports leader (the group). The movements are practised by the participants beforehand.

Example of a possible combination:

1. Forward roll
2. Jump roll from standing position
3. Stand balance
4. Stretch jump with half turn
5. Backward roll
6. Handstand with roll-off

6-8 soft mats (small)

The participants move freely in the hall/area while carrying the ball, with the sports instructor specifying various exercises. Here is a possible selection of exercises:

Ball on the foot:

• Carry the ball only with the left/right foot (inside/outside instep)
• Carry the ball sideways with the sole (left/right)
• Carry the ball between the legs
• Carry the ball backwards with the sole (left/right)
  

Ball in the hands:

• Bounce the ball with the right/left hand only
• Bounce the ball high/low but constantly guided (left/right)
• Roll the ball (left/right hand)
• Pass the ball behind the back every few steps using a ground pass (from left to right hand and vice versa)
• Pass the ball between the legs every few steps or at each step (from left to right hand and vice versa)
  

Additional tasks:

On a signal from the sports director (e.g. 1-4 whistles)e.g. 1-4 whistles), the participants perform various defined exercises. Here is a possible selection of exercises that can be assigned to the signals. During the execution of an additional exercise, the sports leader can announce the next form of ball handling.

• Four jumps over the ball (both legs)
• Touch the ball with the buttocks
• Touch the ball with the chest
• Wall pass
• Stop/put the ball down and look for a free ball
• Swap the ball with another participant
• Tap the ball alternately with the tips of the feet (3 times each)
• Stop the ball, Sprint to a defined place and back to a free ball (variant: The sports leader removes one or more balls during the sprints. Anyone who can no longer find a ball performs an additional task such as stretch jumps or push-ups).

Per participant:
1 ball

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The participants move freely around the hall/area with a skipping rope, with the instructor specifying various exercises. Here is a possible selection of exercises:

In motion:

• Only right leg first (with/without intermediate step)
• Only left leg first (with/without intermediate step)
• Alternating right/left leg first (with/without intermediate step)
• Both legs
• Mixed forms (e.g. twice both legs-left leg first-right leg first, etc.).)
• All of the above exercises in a backward motion
  

On the spot:

• Jump sideways to the right and left, keeping your feet and knees parallel at all times (variation: jumping in a square)
• Jumping on the spot, alternately rotating the hips against the upper body, knees pointing towards the tips of the feet
• Sliding and closing the legs
• Jumping alternately with the feet in a stepping position, knees and tips of the feet pointing straight ahead (with/without intermediate jump)
• Combination of straddles and lunges
• Alternately lifting the knees as high as possible, the upper body should remain upright and slightly forward (with/without intermediate jump)
• Alternately tap the right/left heel at the front (with/without intermediate jump)
• Alternately tap the toes at the back (with/without intermediate jump) tap (with/without intermediate jump)
• combination of front heel/back toe tap
• alternating kick with one foot forwards/backwards
• Arms crossed (continuously or every few jumps, also possible swinging backwards)
• Cross your legs and open them again (alternating right/left foot forwards), knees pointing outwards
• Double jump (the rope swings twice in one jump)
• Single-leg jump right/left with kicking movements if necessary, Heel or toe taps with the other foot
• Sitting and swinging the halved rope over your head and occasionally pulling the rope under your buttocks

Participant:
1 skipping rope

The participants move freely with the ball (forwards, backwards, sideways, with speed variation) in the hall/area, with the sports instructor specifying various movement tasks. The exercises should be performed with both the stronger and the weaker side. Here is a possible selection of exercises:

• Balancing the ball on the racket
• Juggling the ball with the racket (forehand and backhand side as well as racket edge)
• Bouncing the ball on the ground
• Catching/stopping the ball every few steps with the racket in the air as well as on the ground
• Rolling/guiding the ball on the ground

Participant:
1 bat (Smolball)
1 ball (Smolball)

The participants jog a few easy laps in the hall/outdoors (1 person column, distance approx. 1 metre). The instructor runs in the opposite direction and demonstrates various exercises that the participants integrate into their running. Here is a possible selection of exercises:

• Circle arms left/right forwards/backwards; circle arms offset/parallel forwards/backwards
• Side straddle run (hop sideways, pull back the rear leg), simultaneously stretch arms out to the side and bring them together above the head (jumping jack). 3-4 executions then change front direction.
• Crossover run (move sideways while crossing your legs). 3-4 executions then change front direction. The arms are bent in front and swing from one side to the other according to the movement.
• Hop run (swinging arm on the opposite side of the bent knee in a high position)
• Knee lift / heel lift
• On a signal (e.g. 1-2 whistles), perform an exercise (e.g. 1-2 whistles). 1-2 whistles) to perform an exercise (e.g. stretch jump, touch the floor or push-ups)
• Other options (e.g. turning leg in/out)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The participants move freely (forwards, backwards, sideways, with variations in speed) in the hall while carrying the ball. At a signal from the sports instructor (e.g. 1-4 whistles), the participants perform various defined exercises. Here is a possible selection of exercises that can be assigned to the signals:

• Execute a figure eight on the spot with the ball between the legs
• Five wall passes
• Lift the ball over a line twice with the forehand and backhand side
• Lift the ball and balance it on the shovel for a few seconds
• Deposit the racket and ball on the floor. Jump over the stick five times with both legs and then look for another stick (same side) with ball.
• The participants try to balance the stick for a few seconds on different parts of the body (e.g. foot, palm, back of the hand, head, nose, elbow, fingers, etc.)
• The participants place the stick on the floor and try to balance on it for a few seconds.

Per participant:
1 stick (floorball)
1 ball (floorball)

Sports leader:
1 signalling instrument (e.g. hand whistle, tambourine)