Stand on four feet (face/look down), the training leg (right) is slightly raised off the floor. Step into the loop of an elasticated band with your (right) foot (place the band around the sole of your foot), place the other end of the band around the thigh of your (left) leg, which is placed on the floor. From this position, stretch the training leg backwards (heel at buttock height) to stretch/tension the band (one-sided leg press). Then bend the leg back to the starting position.

Attention:
Head, torso, hips and extended leg form roughly one line, no hollow back (tighten the abdomen).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Lying on your stomach, stretch an elasticated band between your legs (place the band around your ankles). Bend the training leg (left) (knee flexion) until the lower leg/sole of the foot is pointing vertically upwards, with the thigh remaining stable on the floor. Then lower the leg back to the starting position. Optionally, do not lower the training leg completely to increase the intensity of the exercise.

Attention:
Movement takes place exclusively in the knee joint (upper body and thigh remain stable on the floor).

Lighten:
Choose a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Lying on your stomach, stretch an elasticated band between your legs (place the band around your ankles). Bend the training leg (right) (knee flexion) until the lower leg/sole of the foot is pointing vertically upwards, with the thigh remaining stable on the floor. Then lower the leg back to the starting position. Optionally, do not lower the training leg completely to increase the intensity of the exercise.

Attention:
Movement takes place exclusively in the knee joint (upper body and thigh remain stable on the floor).

Lighten:
Choose a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Trainee: Lying on their back with one straight leg raised (left) and one bent leg placed on the floor (right), hands placed on the back of the neck or flat on the floor at the side, the partner is moved up and down by bending and stretching the legs (one-legged leg press).
Partner: Leaning from a standing position with their chest on the raised feet (soles of the feet) of the active participant (slight forward lean, good body tension).

Attention:
Knee always remains centred over the foot (no tipping inwards).

Lighten:
Passive participant stands more upright.

Harden:
Stronger partner's submission; additional weight for the passive participant (on the chest or shoulders).

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

Long bench attached to the wall bars/swinging box, lying on your back on a soft mat, hands stretched out to the side on the floor (grasping the soft mat), one foot (left) supports the free end of the long bench (leg bent, knee pointing towards the chest), the other (right) leg is positioned on the floor (or slightly bent), (almost) straighten the active leg and bend it back to the starting position (raise and lower the long bench).

Attention:
Do not fully straighten the leg, put weight on the whole foot.

Lighten:
Bend the leg less.

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee he moves, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench
1 soft mat (small)

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

Trainee: Lying on their back with one straight leg raised (right) and one bent leg placed on the floor (left), hands placed on the back of the neck or flat on the floor at the side, the partner is moved up and down by bending and stretching the legs (one-legged leg press).
Partner: Leaning from a standing position with their chest on the raised feet (soles of the feet) of the active participant (slight forward lean, good body tension).

Attention:
Knee always remains centred over the foot (no tipping inwards).

Lighten:
Passive participant stands more upright.

Harden:
Stronger partner's submission; additional weight for the passive participant (on the chest or shoulders).

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

Long bench attached to the wall bars/swinging box, lying on your back on a soft mat, hands stretched out to the side on the floor (grasping the soft mat), one foot (right) supports the free end of the long bench (leg bent, knee pointing towards the chest), the other (left) leg is positioned on the floor (or slightly bent), (almost) straighten the active leg and bend it back to the starting position (raise and lower the long bench).

Attention:
Do not fully straighten the leg, put weight on the whole foot.

Lighten:
Bend the leg less.

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee he moves, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench
1 soft mat (small)

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

Shoulder position, place your arms on the floor at the side of your body, one leg (right) bent with the foot/heel on the floor (place the heel slightly in front of the knee, approximately 90 degree angle in the knee joint), the other (left) leg is also bent but lifted off the floor, the pelvis is also lifted. With the heel of the leg in the raised position, step into the loop of an elasticated rubber band, fix the other end of the band by placing the band around the lower leg (just below the knee) of the leg that has been set down. From this position, extend the training leg (left) (one-sided leg press - knee extension) and return to the starting position.

Attention:
In the end position, the upper body, thigh and extended leg practically form a line, with the upper body only resting on the shoulders and the pelvis parallel to the floor (do not let it hang to the side).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Shoulder position, one leg (right) stretched out in a high position, the other leg (left) resting with the lower leg on the exercise ball, buttocks raised (push hips up), pull the ball over the heel of the training leg towards the body and return to the starting position (bend and stretch leg).

Attention:
Buttocks and passive leg always remain in a high position (actively push buttocks upwards).

Lighten:
Only hold the starting position (without bending and extending the leg); bend the leg less (hardly move the ball towards the body).

Harden:
Additional weight (on the hips).

Variation:
Free leg not extended in the high position but bent (knee pulled towards the chest).

1 exercise ball

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

Shoulder position, arms at your sides on the floor, one leg (left) stretched out with the heel supported on a slippery surface, the other (right) leg stretched out in extension of the body lifted off the floor, bend the free leg (left) and stretch back to the starting position.

Attention:
Lower back, buttocks and legs always slightly raised (body tension).

Lighten:
Just hold the position (also possible with end pose); bend the free leg less.

1 carpet remnant/felt slipper/glider

Shoulder position, place your arms on the floor at the side of your body, one leg (left) bent with the foot/heel on the floor (place the heel slightly in front of the knee, approximately 90 degree angle in the knee joint), the other (right) leg is also bent but lifted off the floor, the pelvis is also lifted. With the heel of the leg in the raised position, step into the loop of an elasticated rubber band, fix the other end of the band by placing the band around the lower leg (just below the knee) of the leg that has been set down. From this position, stretch the training leg (right) (one-sided leg press - knee extension) and return to the starting position.

Attention:
The upper body, thigh and extended leg practically form a line in the end position, the upper body only rests on the shoulders, keep the pelvis parallel to the floor (do not let it hang sideways).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Shoulder position, one leg (left) stretched out in a high position, the other leg (right) resting with the lower leg on the exercise ball, buttocks raised (push hips up), pull the ball over the heel of the training leg towards the body and bring it back to the starting position (bend and stretch leg).

Attention:
Buttocks and passive leg always remain in a high position (actively push buttocks upwards).

Lighten:
Only hold the starting position (without bending and stretching the leg); bend the leg less (hardly move the ball towards the body).

Harden:
Additional weight (on the hips).

Variation:
Free leg not extended in the high position but bent (knee pulled towards the chest).

1 exercise ball

1 weight cuff/dumbbell/sandbag ► Make the exercise more difficult (additional weight)

Shoulder position, arms at your sides on the floor, one leg (right) stretched out with the heel supported on a slippery surface, the other (left) leg stretched out in extension of the body lifted off the floor, bend the free leg (right) and stretch back to the starting position.

Attention:
Lower back, buttocks and legs always slightly raised (body tension).

Lighten:
Just hold the position (also possible with end position); bend the free leg less.

1 carpet remnant/felt slipper/glider

Stand on one leg (left) with your toes on one of the lower rungs of the wall bars, hold on to one of the upper rungs with your hands (chest height), raise and lower your foot on the wall bar (push your upper body up).

Attention:
Arms do not provide support (possibly grasp the rung with an underhand grip).

Lighten:
Arms as support.

Heavier:
Additional weight (hold with one hand on the shoulders).

1 wall bars

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

Stand on one leg (right) with the tips of your toes on one of the lower rungs of the wall bars, hold on to one of the upper rungs with your hands (chest height), raise and lower your foot on the wall bar (push your upper body up).

Attention:
Arms do not provide support (possibly grasp the rung with an underhand grip).

Lighten:
Arms as support.

Harden:
Additional weight (hold with one hand on the shoulders).

1 wall bars

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

When seated, the upper body is tilted slightly backwards, both feet are lifted off the floor, with one leg (right) bent and the other leg (left) slightly bent (almost stretched). The lower legs point diagonally forwards. Stretch an elasticated band between the legs (place the band around the instep/sole of the foot). From this position, bend and stretch the foot of the training leg (left) (pull the tip of the foot towards your body and tilt it forwards in the direction of your gaze).

Attention:
The movement only takes place in the ankle joint (both legs and upper body remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

When seated, the upper body is tilted slightly backwards, one foot (right) is placed on the floor, the training leg (left) is lifted off the floor (both lower legs are practically pointing vertically downwards). An elasticated rubber band is stretched between the legs by standing on one end of the band with the foot placed on the floor (fixation), the other end is placed around the instep of the raised leg. From this position, bend and stretch the foot of the training leg (left) (pull the tip of the foot towards the body and tilt it forwards in the direction of gaze).

Attention:
The movement only takes place in the ankle joint (both legs and upper body remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

When seated, the upper body is tilted slightly backwards, one foot (left) is placed on the floor, the training leg (right) is lifted off the floor (both lower legs are practically pointing vertically downwards). An elasticated rubber band is stretched between the legs by standing on one end of the band with the foot placed on the floor (fixation), the other end is placed around the instep of the raised leg. From this position, bend and stretch the foot of the training leg (right) (pull the tip of the foot towards the body and tilt it forwards in the direction of gaze).

Attetion:
The movement only takes place in the ankle joint (both legs and upper body remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

When seated, the upper body is tilted slightly backwards, both feet are lifted off the floor, with one leg (left) bent and the other leg (right) slightly bent (almost stretched). The lower legs point diagonally forwards. Stretch an elasticated band between the legs (place the band around the instep/sole of the foot). From this position, bend and stretch the foot of the training leg (right) (pull the tip of the foot towards your body and tilt it forwards in the direction of your gaze).

Attention:
The movement only takes place in the ankle joint (both legs and upper body remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

While seated, place an elasticated band around the (left) thigh and grasp the band with the (left) hand, with the back of the hand pointing downwards. The arm holding the band is bent so that the upper arm is against the body and the lower arm is pointing forwards (90 degree angle at the elbow joint). The other (right) arm fixes the training arm by holding the forearm by the elbow (inside). From this position, raise and lower the hand (extension and flexion in the wrist).

Attention:
The movement only takes place in the wrist, the forearm remains stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

While seated, place an elasticated band around the (left) thigh and grasp the band with the (left) hand, with the back of the hand pointing upwards. The arm holding the band is bent so that the upper arm is against the body and the lower arm is pointing forwards (90 degree angle at the elbow joint). The other (right) arm fixes the training arm by holding the forearm at the elbow. From this position, raise and lower the hand (extension and flexion in the wrist).

Attention:
The movement only takes place in the wrist, the forearm remains stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

While seated, place an elasticated band around the (right) thigh and grasp the band with the (right) hand, with the back of the hand pointing downwards. The arm holding the band is bent so that the upper arm is against the body and the lower arm is pointing forwards (90 degree angle at the elbow joint). The other (left) arm fixes the training arm by holding the forearm by the elbow (inside). From this position, raise and lower the hand (extension and flexion in the wrist).

Attention:
The movement only takes place in the wrist, the forearm remains stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

While seated, place an elasticated band around the (right) thigh and grasp the band with the (right) hand, with the back of the hand pointing upwards. The arm holding the band is bent so that the upper arm is against the body and the lower arm is pointing forwards (90 degree angle at the elbow joint). The other (left) arm fixes the training arm by holding the forearm at the elbow. From this position, raise and lower the hand (extension and flexion in the wrist).

Attention:
The movement only takes place in the wrist, the forearm remains stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

With some distance between them, the partners stand back to back and the two exercisers alternately pass a weighted ball/disc to each other once above their heads and once between their legs (stretching and bending the upper body). The direction of the ball/disc transfer is changed from time to time.

Lighten:
Lighter ball; without ball (hands touching).

Harden:
Transfer heavier object.

1 weight ball/weight disc/medicine ball

1 ball (e.g. volleyball/football/basketball) ► Make the exercise easier

1 weight ball/weight disc/sandbag/medicine ball ► Make the exercise more difficult (additional weight)

Half kneeling with the upper body leaning slightly forwards, with the (right) foot placed on the floor, an elasticated rubber band is fixed in place. The outstretched left arm holds 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 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 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 greater resistance.

Variation:
Grab the band with both arms on the side of the kneeling leg (organisation = 1 exercise).

1 mini-band