The participants move freely in the terrain, with the sports leader specifying various forms of movement. Possible forms of movement are:

• Diagonal stride (possibly with double pole use)
• Hop run
• Arms held high or in front
• Forwards movement in the lowest possible position (knees bent/deep gait)

On a signal from the sports leader (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:

• Place sticks on the floor. Jump over the stick 5 times with both legs.
• The participants try to balance a stick on different parts of the body for a few seconds (e.g. foot, palm, back of the hand, head, nose, elbow, fingers, etc.)
• The participants place the sticks on the floor and try to balance on them for a few seconds (variation: keep their balance on a stick)

Per participant:
1 pair of poles (Nordic walking)

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

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

• Arm left/right circling forwards/backwards; Circle arms offset/parallel forwards/backwards, swing arms at chest height from one side to the other
• Integrate kicks into running (straight, sideways hook, upwards hook - also combo)

• Knee lift / heel lift (every few steps, on every step)
• Lateral running, where the feet do not cross and never touch (side straddle run) - also integrate kicks
• Crossover run - turn leg in (back) and turn leg out (front) as a single exercise or in combination
• Hop run (swing arm on the opposite side of the bent knee in high hold)
• Footwork: Block, foot kick, knee kick (every few steps, on every step - also combo)

• Tiptoe stand on one leg, lunge, place hand on the floor, turn upper body in/out with the free arm - then switch sides / perform exercise identically with the other hand supporting the upper body
• Shift in forearm support / in push-up position (integrate rotations around the body axis)

No material required

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 run around a turning point (e.g. drawing stick, marker cone or cone) or touch a wall and have to fulfil a throwing task on the way back (hitting a target from a certain distance). Each participant carries the throwing object with them during the run. If the throwing task is not completed, the route to the turnaround point (to the wall) must be completed again before returning to the group and the next participant can start running. In the event of a successful attempt, the runner can run directly to the group.
The thrown object is picked up and carried by the runner both in the event of a hit and a miss.

Possible targets:

• Upside-down box
• Ripe
• Mat
• Painting stick

Possible throwing object:

• Ball
• Indiaca
• Howler
• Frisbee
• Maturity

Variant:
Change the distance between throws or the number of attempts.

Per group:
2 colouring sticks
1 target
1 throwing object

Approach over the long bench, jump onto/over the soft mat further away.

1 long bench
2 parallel bars
2 vaulting box
3 soft mats (large)
2 soft mats (small)
4 skipping ropes

Post set-up:
Exercise set-up as shown; the large soft mats are tied to the parallel bars.

A couple grasp each other's Nordic walking poles on the side to form a "locomotive". The person behind closes their eyes and the person in front leads the train through the neighbourhood. As soon as the train stops, the person behind tries to guess the location (still with their eyes closed).

Variant:
From time to time, merge the groups into a longer train (groups of 4/6).

Participant:
1 pair of poles (Nordic Walking)

Game idea:
Two teams face each other on a playing field and endeavour to place a rugby ball in the opponent's target area by using their running speed and feinting hooks. The respective ball carrier can be forced by the opposing team to pass the ball backwards to a teammate, who then tries to penetrate the target area.

Scoring points:
A point is scored when an untouched player can place the ball behind the opposite target line in one of the three target areas. The centre target area scores three points, the side fields score 2 points each (indicated by marker cones).
Variant: a large soft mat is placed in the target area (centre); a point is scored by jumping onto the mat.

Playing field:
Field size 50mx34m for 6 players (3 against 3), 70mx48m (12 players), 100mx55m (18 players)

Number of participants:
3 against 3 to 9 against 9, depending on the field size

Rules of the game:

• The game is opened by means of a pass from the centre forward between the straddled legs to the back to a teammate.
• The ball may be carried forwards by any player, but may only be played/passed backwards.
• The player carrying the ball may be forced to pass it by hitting him on the back with his hand. The player in possession of the ball must then pass the ball on the third step or after two seconds at the latest.
• Jostling, clutching and pushing are not permitted, nor is hitting the ball.
• A free throw is awarded for all infringements of the rules, especially if the attacking team passes forwards. The free throw is always taken from the spot where the offence was committed.
• Except for the handshake on the back, Blitzball is played without any form of physical contact.

Two teams play against each other in a given field. The aim is to play as many passes as possible in the team before an opponent can intercept the ball or the ball falls to the ground. Whoever gets a pat on the shoulder from the opponent must pass. If the pass is intercepted or the ball falls to the ground, the ball changes hands and the other team can play the passes. Whoever has played the most passes after a predetermined time wins.

Variant:
10 passes result in one point. If a point is scored, the ball changes hands.

1 rugby ball
x game wristbands / covers ► team identification

Each six participants form an outer front circle and pass a rugby ball around the outside of the circle. Round to the right / round to the left / ditto with two balls (aim: catch up with the other ball).

Per group:
2 rugby balls

One way of blocking from the basic position is simply to turn out the respective hand and bring it forwards (crosswise) in order to ward off/block the attacker's punch with the palm of the hand (fist against palm).

Participant:
1 pair of boxing gloves

This sequence of movements combines blocking and dodging with a counter (lead hand and punching hand). One participant slowly strikes 4x in the direction of their partner's forehead (2x left/right). The defender blocks the punches twice (left/right) and then dodges twice and simultaneously performs a counter-punch (left/right).

Blocking:
When blocking, the respective hand is turned out from the basic position and brought forward (crosswise) to ward off/block the attacker's punch with the palm of the hand (fist against palm).

Leading hand:
When countering with the leading hand (example left side), the front foot remains stable in place, the weight is shifted to the rear (right) foot (tilt the upper body backwards slightly). To avoid the opponent's punch, the body weight is not only shifted backwards, but the upper body is also tilted to the side (outwards - to the right). Finally, you follow up with your own punch (jab) with the (left) lead hand (on the "inside" side).

Punching hand:
When countering with the punching hand (example right side), you take a step to the (left) side (sidestep), shifting your weight to the front (left) foot. Finally, the own punch (straight) follows with the stronger hand (on the "inner" side).

Exercise:
In groups of 2, the blocking and dodging including the counter punch is practised. This involves blocking and dodging twice on one side and then on the other (lead hand and punching hand). The sequence of movements is practised very slowly at first; the speed can only be increased once the sequence of movements has been completely mastered. The roll can be changed after each pass or after several passes. In order to gain more confidence in the sequence of movements, it is advisable to do several passes in succession. It also makes sense to change partners from time to time (variety and different levels of participants). The instructor can make the exercise more difficult by no longer clearly defining the attacking side (e.g. 2 attacks each to block and evade - side arbitrarily determined by the attacker - change roles - change partners).

Participant A: 2x punch left + right (jab + straight) / Participant B: Block left + right plus dodge with counter (lead hand and punching hand)

Variant:
All participants perform the sequence of movements (= participant B; see above) together (same front - rotate the alignment by 90 degrees after each pass). The instructor counts slowly from 1-4 for the individual steps (block left - block right - dodge incl. counter with the lead hand - dodge incl. counter with the punching hand). The instructor takes the opportunity to make corrections.

Participant:
1 pair of boxing gloves

Position:
Elbows close to the upper body, arms remain where they are in the boxing position, slight shoulder rotation against the punch (3cm).

• Participant A: punch with lead hand
• Participant B: block with punching hand

• Participant A: punch with lead hand, block with punching hand
• Participant B: Block with punching hand, counter with jabbing hand

Variation:
Apply what you have learnt in a short 1:1 match (slowly + carefully; don't hit too hard at the beginning).

Participant:
1 pair of boxing gloves

Each member of a small group tries to throw one of their shoes as close as possible to a previously defined target (by hand or by foot). The group members receive different numbers of points based on their ranking. Which member of the group collects the most points in a given time.

Variant:
The participants throw one of their shoes as close as possible to the defined target.

Per group:
1 marking cone / cone

Each participant in a small group tries to pass as close as possible to a previously defined target (e.g. goalpost, tree, candelabra, rings, colouring sticks, cones or similar objects distributed around the room) with their aid. The group members receive different numbers of points based on their ranking. Which member of the group collects the most points in a given time?

Per participant:
1 ball ►FooBaSKILL, futsal/football, intercross/lacrosse, smolball, floorball
1 racket/stick ►badminton/speedminton, intercross/lacrosse, smolball, floorball
1 disc (frisbee) ►Frisbee Ultimate

x targets (e.g. colouring sticks / cones / rings / etc.)

The participants form groups of 3-10 people. The sports leader specifies the number of limbs that may touch the floor within the group. Through skilful acrobatic exercises and a little ingenuity, the groups fulfil the sports leader's specifications.

No material required

The participants sit back to back with their legs slightly bent in the centre of a mat/lawn area. The participants' arms are interlocked. The aim is to press the opponent's right or left shoulder to the ground. The side is changed with each pass.

2 soft mats (small) ►indoor version

2 tent groundsheets ►outdoor version

Indoor post assembly:
Connect the soft mats to each other on the wide side using Velcro.

The participants roll balls onto ten clubs/turned over marker cones set up in a triangle. How many attempts do the participants need until all the clubs/marker cones have fallen over? In the meantime, the waiting participants perform some relaxation and stretching exercises.

Per group
3 balls
10 clubs / marking cones

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate. Bouncing with the ball is not allowed and the number of steps with the ball is limited (e.g. maximum 3 steps)

Optional: change of possession when the ball falls to the ground

2 basketball hoops/walls with a defined target zone
1 ball (e.g. basketball, handball, volleyball, football)
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate with the racket.

The following rules apply to the game form:

• The ball, which is balanced on the racket, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is passed on.
• The ball at rest on the racket, without movement of the player, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or body, but must be passed on immediately.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, the arm or the head (free hit).
• If the ball leaves the playing field, it is put back into play by a free hit by the opposing team at the place of action.

Per participant:
1 racket ►smolball

2 basketball hoops/walls with a defined target zone
1 ball ►smolball
4 marking cones/caps ►court boundary (optional)
x playing ribbons/shims ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate.

The following rules apply to the game:

• The ball may only be handled with a stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after covering).
• An attack must be executed within 30 seconds.
• Intercrosse is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

2 basketball hoops/walls with a defined target zone
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate. Bouncing with the ball is not allowed and the number of steps with the ball is limited (e.g. maximum 3 steps)

Optional: change of possession when the ball falls to the ground

2 basketball hoops/walls with a defined target zone
1 ball (e.g. basketball, handball, volleyball, football)
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate with the racket.

The following rules apply to the game form:

• The ball, which is balanced on the racket, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is passed on.
• The ball at rest on the racket, without movement of the player, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or body, but must be passed on immediately.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, the arm or the head (free hit).
• If the ball leaves the playing field, it is put back into play by a free hit by the opposing team at the place of action.

Per participant:
1 racket ►smolball

2 basketball hoops/walls with a defined target zone
1 ball ►smolball
4 marking cones/caps ►court boundary (optional)
x playing ribbons/shims ►team identification

Two teams play against each other in a limited playing area. A point is scored when a pass via a basketball board (alternative: defined zone on a wall) is caught by a teammate.

The following rules apply to the game:

• The ball may only be handled with a stick. A player may hold the ball in the basket for a maximum of 5 seconds.
• If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule).
• If the ball falls to the floor, players have the option of picking it up with their stick or "covering" it. To cover the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after covering).
• An attack must be executed within 30 seconds.
• Intercrosse is played without contact between body/body and body/stick.
• The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand.
• The ball may not be touched with the hand.

Per participant:
1 stick ►intercrosse/lacrosse

2 basketball hoops/walls with a defined target zone
1 ball ►intercrosse/lacrosse
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

Two teams play against each other in a limited playing area. One point is scored when the Frisbee is thrown at the basketball board (alternative: defined zone on a wall), two points are scored when the Frisbee falls through the basket. It is not allowed to run with the Frisbee and physical contact is prohibited. Opponents must keep an arm's length away from the thrower (passer). If the Frisbee leaves the court or falls to the ground, ownership of the disc changes.

Variant:
In order to prevent uncontrolled (dangerous) long throws, a throwing area can be defined from which throws may be made onto the basketball board (e.g. within the 3-point zone of the basketball court).

2 basketball hoops/walls with a defined target zone
1 throwing disc (frisbee) ► Frisbee Ultimate
4 marking cones/caps ►court boundary (optional)
x game ribbons/bibs ►team identification

There are numerous letter tokens (letters face down) at the turning point, which are available to all groups. The runners each pick up a token (it is not possible to swap) and bring it to the group. If there are no more tokens available or after a time limit set by the sports leader, the groups have 2 minutes to form (correct) words. Each letter used for a word is worth one point. Which group scores the most points?

Variant:
Which group is the first to have all the necessary letters to form a word defined by the sports instructor? In this variant, the token is looked at at the reversal point, if it can be used, it is taken to the group. If the letter cannot be used (already present in the solution word), the token is left behind and the group returns to the group without a new letter before sending the next runner off to the tokens with a handshake.

Stopwatch
x letters/tokens