Lie on your back, arms bent next to your head, upper body slightly raised (shoulder blades off the floor), legs stretched out and slightly raised, bring one elbow and one knee together crosswise (approximately at navel height). Switch sides after each exercise.

Attention:
Do not lower your upper body completely (constant tension), do not pull your head with your hand (place your hand next to your ear).

Lighten:
Do not bring your elbows and knees fully together (smaller range of motion); only hold the starting position.

Harden:
Hold your arm outstretched in a high position (in extension of your body) towards your knee; add weight to your arms and/or legs.

2-4 weight cuffs/2 dumbbells ► make the exercise more difficult (additional weight)

The participants lie on their backs with their eyes closed (on a soft surface, e.g. a soft mat in the hall or dry grass in the field) and relax to appropriately calm music (or a relaxation story).

Variant:
Instead of calm music, an information CD (teaching exercise: e.g. training methodology) is played, whereby the basic idea of relaxation is somewhat lost.

Per participant:
1 soft mat

Music (quiet)

To generate heat, the palms of the hands are rubbed together quickly. Then place the warmed palms over the closed eyes. The pleasant warmth should relax the eye muscles. Alternatively, the thumb and index finger of one hand can be placed on each eye to massage them gently using circular movements.

1 (office) chair

The sports leader explains the various exercises/posts or test forms to the participants and points out the correct execution (including organisational instructions) as well as possible misalignments/error patterns.

The sports leader explains the various exercises/posts or test forms to the participants and points out the correct execution (including organisational instructions) as well as possible misalignments/error patterns.

The sports leader explains the various exercises/posts or test forms to the participants and points out the correct execution (including organisational instructions) as well as possible misalignments/error patterns.

Once you have mastered the basic position, you can try your first steps. It is important to feel the strap with the forefoot before putting the whole foot down. This means you don't have to look at the strap to know where it is. Before you remove the back foot from the strap, you should place it on your toes to shift your centre of gravity to the front foot.

Easier:
Stretch the slackline tightly over a short distance (3-5m); help a partner by holding their hand (always go with the balancing movement and only stabilise when the slackliner is almost falling).

Harder:
Walk backwards; stretch the slackline over a long distance.

1 Slackline

Hold on to the horizontal bar in a hanging position (full body extension, arms stretched out overhead in a high position - passive hang) (the position can be assumed with the help of a bench or a chair), the hands grasp the bar with an overhand grip (palms facing backwards), the arms are positioned shoulder-width apart. Hold the position for as long as possible (hollow position). After the exercise, slowly place your feet back on the chair or bench before releasing your hands from the pole or dropping to the floor to stand.

Attention:
Let your upper body hang still (no swinging; tense your core muscles); arms are fully extended.

Lighten:
Do the exercise for a shorter period of time; use the elastic band as support (place your feet on the band).

Harden:
Additional weight; do the exercise with one arm.

Variant I:
Knee bent.
Variant II:
Grab the bar with a neutral grip or underhand grip.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Lie on your back with your legs supported by your heels on the balance hemisphere and your hands gripping the handles of the sling trainer (lower height, hammer grip). Bend your arms to raise your upper body and bring it into a horizontal position. Hold the position.

Attention:
Keep your body taut (no sagging); keep your head in a neutral position.

Lighten:
Let your legs rest on the floor.

Harden:
Heels supported on the balance board; additional weight.

Variation:
Bend and stretch arms (raise and lower upper body).

1 sling trainer
1 balance hemisphere

1 balance board ► to make the exercise more difficult (unstable base)
1 weight waistcoat ► to make the exercise more difficult (additional weight)

Hanging on the wall bars (back facing the wall bars), body stretched out, legs bent (knees raised to hip height), hold the position.

Attention:
Back always remains against the wall bars.

Lighten:
Lift the knees less high.

Harden:
Additional weight for the legs; stretch the legs.

1 wall bars

1 horizontal bar

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart in the centre of the elastic band, with your hands holding one end of the band next to your body at shoulder height, the elbows of your bent arms pointing downwards, stretch your arms straight up next to your ears and bend back to the starting position.

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

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Step with your front foot on the centre of the band. Cross the ends of the band and grasp them next to your body (palms facing up). Elbows bent and close to the body. Move your arms up to the sides without moving your shoulders.

1 elasticated rubber band

One participant is in the forearm support, the partner supports the upper body from the side (body view of the partners corresponds to the letter "T") with the hands on the partner's back (back facing the partner, arms behind the back, legs stretched). The participant leaning on their partner bends and stretches their arms (lowering and raising the upper body, tricep press).

Attention:
Actively tense the trunk during the forearm support (no sagging). When doing the tricep press, press your elbows together and hold them in place.

Lighten:
Bend your feet closer to your partner/legs, bend your arms less. Forearm support: lower your knees.

Harden:
Additional weight (on the hips); forearm support: Unstable support (for arms and/or legs)

1 weight disc/sandbag ► make the exercise more difficult (additional weight)
1-2 balance cushion/balance board(s) ► make the exercise more difficult (unstable surface)

Exerciser: Standing, support elbows on the vaulting box, bend and stretch arms (raise and lower forearms).
Partner: Counteracts the exerciser's movement by holding hands.

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

Lighten:
Less resistance from your partner.

Harden:
More resistance from your partner.

1 swedish box

Exerciser: Support your upper body with your hands on a long bench (back facing the bench, arms behind your back), legs stretched out in your line of vision, bend and stretch your arms (lower and raise your upper body, tricep press).
Partner: Hold your partner's feet at hip height in a standing position.

Attention:
Do not straighten your arms in the end position. Elbows point backwards.

Lighten:
Partner lowers the feet to a standing position; place feet on the floor or even bend legs with feet down (without partner); bend arms less.

Harden:
Place additional weight on the hips.

1 long bench

1 weight disc/sandbag ► make the exercise more difficult

Stand upright with your feet shoulder-width apart and hold the weights in front of your chest with your arms bent. The upper arms are close to the body, the elbows are pointing downwards and the forearms and backs of the hands are pointing forwards. From this position, practically bring the arms together in a circular rotational movement overhead. In the end position, the arms are stretched vertically upwards with the backs of the hands pointing backwards. Reverse the sequence of movements to bring the dumbbells back to the starting position towards your chest.

Attention:
Do not fully straighten your arms, straight back (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Exercise performed sitting down.

2 dumbbells

Stand upright with your shoulders shoulder-width apart, hold a dumbbell on each side of your body with your arms bent so that the weights are above your shoulders close to your ears. The elbows point forwards, palms facing each other towards the face (neutral grip). Extend your arms vertically upwards and bend them back to the starting position.

Attention:
Do not fully extend your arms, keep your back straight (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Exercise performed in a seated position.
Variant II:
After each exercise, bring your arms/dumbbells together above your head in front of your head (elbows at shoulder height) with your palms facing your face.

2 dumbbells

Lunge (left) with the upper body upright, front (left) leg bent (approximately right angle at the knee joint) on a balance cushion/balance ball (possibly placed upside down), back (right) leg bent, with the supporting leg (left) an elasticated rubber band is clamped between the foot and the balance cushion/balance ball. Grasp one side of the elastic band at around stomach height, slowly raise your arms over your head to a high position and back to the starting position.

Attention:
Do not arch your back, tense your core.

Lighten:
Bend your supporting leg less (more upright starting position); choose an elastic band with less resistance; place your supporting leg on the floor.

Harden:
Choose a rubber band with greater resistance.

Variant:
Lift your arms up in front of your body from the holding position (the distance between your arms does not change) or bring your arms together at your sides in an arching movement overhead.

1 balance cushion/balance hemisphere
1 elasticated rubber band

Lunge (right) with upper body upright, front (right) leg bent (approximately right angle in the knee joint) on a balance cushion/balance ball (possibly placed upside down), rear (left) leg bent, with the supporting leg (right) an elasticated rubber leg is clamped between the foot and the balance cushion/balance ball. Grasp one side of the elastic band at around stomach height, slowly raise your arms over your head to a high position and back to the starting position.

Attention:
Do not arch your back, tense your core.

Lighten:
Bend your supporting leg less (more upright starting position); choose an elastic band with less resistance; place your supporting leg on the floor.

Harden:
Choose a rubber band with greater resistance.

Variant:
Lift your arms up in front of your body from the holding position (the distance between your arms does not change) or bring your arms together at your sides in an arching movement overhead.

1 balance cushion/balance hemisphere
1 elasticated rubber band

Half kneeling with the upper body tilted slightly forwards, with the (right) foot placed on the floor, an elasticated band is fixed in place. The outstretched left arm on the side of the kneeling (left) leg grasps the elastic band at shin height of the lowered leg. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest. Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The angle of the back and thighs remains unchanged throughout the exercise. Keep your elbows close to your body.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms on the side of the kneeling leg (= organisation 2 exercises).

1 mini-band

Half kneeling with the upper body tilted slightly forwards, with the (left) foot placed on the floor, an elasticated band is fixed in place. The outstretched right arm on the side of the kneeling (right) leg grasps the elastic band at shin height of the lowered leg. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest. Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The angle of the back and thighs remains unchanged throughout the exercise. Keep your elbows close to your body.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms on the side of the kneeling leg (= organisation 2 exercises).

1 mini-band

Half kneeling with the upper body leaning slightly forwards, with the (right) foot placed on the floor, an elasticated band is fixed in place. The stretched arms hold the free end of the elastic band on the side of the kneeling leg (left) at shin height of the lowered leg. From this position, bend your arms (stretch/tension the elastic band further) by bringing your hands to your chest. Then stretch your arms back to the starting position. Of course, the exercise can also be performed with the left leg off the ground and the right leg kneeling (if necessary, change position for several rounds).

Attention:
Always make sure your back is straight (keep your core tensed). The angle of the back and thighs remains unchanged throughout the exercise. Keep your elbows close to your body.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with one arm (side of the kneeling leg - change the position of the half-kneeling position to train the other side = organisation 2 exercises).

1 mini-band

Stand in a half kneeling position with your upper body straight (facing the wall), your outstretched arms holding the elastic band fixed at chest height (arms horizontal to the floor). From this position, bend your arms (stretch/tension the elastic band further) by bringing your hands to your chest (keep your elbows at shoulder height). Then stretch your arms back to the starting position. If necessary, change the position (knee down) for several rounds.

Attention:
Always make sure your back is straight (keep your torso tensed). The movement takes place in the arms, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
Grab the band with one arm (side of the kneeling leg - change half-kneeling position to train the other side = organisation 2 exercises).

1 elasticated rubber band
1 fastening elasticated rubber band

Half kneeling with a straight upper body, straight arms holding the elastic band fixed at chest height (arms horizontal to the floor). The outstretched arms and the elastic band form a 90-degree angle (upper body parallel to the wall - knee positioned closer to the wall). From this position, bend your arms and bring your hands to your chest (keep your elbows close to your body). Then stretch your arms back to the starting position. If necessary, change position/side for several rounds.

Attention:
Always make sure your back is straight (keep your core tensed). The movement takes place in the arms, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 elasticated rubber band
1 fastening elasticated rubber band

On a slope with arms stretched out on the horizontal bar, with the body/gaze aligned along the bar and the hands placed close together above the head, the bar is gripped with an overhand grip, the left hand is positioned in front of the right hand (back of the hand points to the respective side away from the bar). Bend your arms to pull your upper body up as vertically as possible until your head is above the bar (shoulder at the bar). Then, by stretching your arms, bring your body back to a full body extension in a controlled manner (arms stretched out above your head). After each execution, change the side on which the head is moved past the bar.

Attention:
Work without momentum if possible and pull the body vertically upwards.

Lighten:
Attach an elastic band to the horizontal bar to place one or both feet in its loop.

Harden:
Additional weight.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

On a slope with arms stretched out on the horizontal bar, with the body/gaze aligned along the bar and the hands placed close together above the head, the bar is gripped with an overhand grip, the right hand is positioned in front of the left hand (back of the hand points to the respective side away from the bar). Bend your arms to pull your upper body up as vertically as possible until your head is above the horizontal bar (shoulder at the bar). Then, by stretching your arms, bring your body back to a full body extension in a controlled manner (arms stretched out above your head). After each execution, change the side on which the head is moved past the bar.

Attention:
Work without momentum if possible and pull the body vertically upwards.

Lighten:
Attach an elastic band to the horizontal bar to place one or both feet in its loop.

Harden:
Additional weight.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)