Squat on the lower horizontal bar, hold on to the upper bar with both hands, swing through between the two horizontal bars to land on the soft mat behind.

Variant:
Roll off after landing.

outdoor:
Stand on the front of the bar. Hold the pole with both hands. Swing under the (horizontal) bar to land on the other side.

1 horizontal bar ►indoor version
1 additional horizontal bar ►indoor version
2 soft mats (small) ►indoor version

Indoor pole assembly:
Fix two horizontal bars at different heights (approx. 1m apart).

outdoor:
1 pole

Frontal run-up and two-footed jump, hold on to the upper horizontal bar with both hands and swing between the two bars (underswing), two-legged landing on the other side (soft mat behind it ►indoor variation).

Variants:
Vary the height of the horizontal bars;
roll off after landing.

1 horizontal bar ►indoor version
1 additional horizontal bar ►indoor version
2 soft mats (small) ►indoor version

Indoor post setup:
Fix two horizontal bars at different heights (approx. 1m apart).

outdoor:
1 (horizontal) bar

Stand on the low side of the uneven bars and hold on to the higher bars with your hands. Jump off with both legs for a squat turn over the high bars, landing on the small soft mat.

Variant:
Change the height of the bars.

1 parallel bars
1 soft mat (large)
1 soft mat (small)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50 cm), place a small soft mat under the parallel bars and a large soft mat behind it.

Frontal approach to the uneven bars (front: high bars), hold on to the upper bars and swing through the uneven bars (underswing). Land on the large soft mat.

Variant:
Increase/decrease the distance between the bars (both vertically and horizontally).

1 parallel bars
1 soft mat (large)
1 soft mat (small)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50 cm), place a small soft mat under the parallel bars and a large soft mat behind it.

Frontal run-up to the uneven bars (front: low bars), jump onto the low bars, squat turn over the high bars (180 degree turn), landing with the feet on the low bars, hands still holding the high bars.

Variant:
Exit with underswing between the two bars without a support.

1 parallel bars
1 soft mat (large)

Post setup:
Fix the parallel bars at different heights (distance: approx. 50cm), place a large soft mat under the parallel bars.

Dynamically stretch the following muscle groups (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Dynamically stretch the following muscle groups together with your partner (rocking movements):

• Calf muscles
• Thigh muscles
• Buttock muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Dynamically stretch the following muscle groups using an aid (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variant:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Dynamically stretch the following muscle groups together with your partner using an aid (rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body and press on the inside of your knees with your elbows (press your knees towards the floor). Keep your upper body upright.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body, keeping your upper body upright. The partner stands behind the seated participant and gently presses the knees to the floor (adjust the intensity to suit your partner). The position is then changed.

No material required

Stand on four feet, supporting yourself on your knees and hands. Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Rock your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

No material required

Stand on four feet, supporting yourself on your knees and hands (hold the aid between your hands). Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Rock your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band/string/skipping rope/spinbond

Deep squat position (buttocks below the knees), feet pointing slightly outwards, back straight (upper body leaning slightly forwards), push the knees slightly outwards with the elbows bobbing.

No material required

Sit with your legs bent and your feet flat on the floor, bring your arms forwards under your legs (from the inside to the outside between your legs) so that each hand grips the instep of your foot (same side of your body) and keep your back straight. Use your hands to pull your upper body (chest) forwards and perform slight rocking movements with your upper body (always keep your back straight).

No material required

Stand upright facing your partner, stretch your arms horizontally forwards in front of your body (bend your hand, palm facing your partner). The partner presses the fingertips gently towards the active participant while rocking. The position is then changed.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards). With the other hand, pull your fingers towards your body in a rocking motion. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

In a kneeling position (four-legged stance), place your arms vertically on the floor in front of your body, supporting your upper body as it leans forwards. Turn your arms out so that your fingers are pointing towards your body and lean back slightly to intensify the stretch. Move your upper body forwards and backwards in a rocking motion.

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards) and use the other hand and the aid to pull your fingers towards your body in a rocking motion. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band/string/skipping rope/spinbond

Sitting on a chair with your back straight, cross your outstretched arms in front of your chest (palms facing away from your body). Press the interlaced fingers against the back of your hands with a gentle rocking motion.

1 (office) chair

Raise your upper body in a prone position, place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body) and make slight rocking movements with your hips.

No material required

Stand upright with your legs straddled and arms outstretched in an upright position. Tilt the upper body (including arms) backwards.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

Stand with your hips wide apart and your arms held high. Tilt your upper body as far back as possible and push your hips forwards.

Variant:
Exercise can also be performed in a kneeling position.

No material required

The partners stand back to back (keeping some distance). The participants perform a rocking movement forwards/backwards with their upper body, holding their arms above their head (holding them up) to touch their partner's hands as they tilt backwards (or constantly grasping their hands).

Variant:
Exercise can also be performed in a kneeling position.

No material required

Stand upright with your legs slightly straddled and your arms (including aids) stretched out in a high position. Tilt the upper body (as well as arms and aids) backwards.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band