Place one leg (right) on the floor and lift the other very slightly off the arch (approximately 90 degree angle in the knee joints), support the upper body with the hands on the seat of the chair (arms stretched behind the back, hands pointing towards the body). From this position, extend the free leg (left) horizontally towards the floor and return to the starting position.

Attention:
The movement takes place exclusively in the knee joint (upper body and thighs remain stable).

1 (office) chair

Place one leg (left) on the floor and lift the other very slightly off the arch (approx. 90 degree angle in the knee joints), support the upper body with your hands on the seat of the chair (stretched arms behind the back, hands pointing towards the body). From this position, extend the free leg (right) horizontally towards the floor and return to the starting position.

Attention:
The movement takes place exclusively in the knee joint (upper body and thighs remain stable).

1 (office) chair

Place your legs on the floor at an angle of approximately 90 degrees with your knees together and support your upper body with your hands on the seat of the chair (arms outstretched behind your back, hands pointing towards your body). From this position, alternately lift one leg and extend it horizontally towards the floor and return to the starting position.

Attention:
The movement only takes place in the knee joint (upper body and thighs remain stable).

1 (office) chair

Lieback position, resting your arms on a barbell (possibly with weight plates) at about shoulder width (high support, face/look down), alternately bend one leg and lift it slightly off the floor (bring your knees between your arms/to your chest).

Attention:
Keep your upper body as stable as possible (entire body forms a line from the shoulders to the feet), no hollow back (tighten your stomach).

Lighten:
Just hold the basic position (push-up position); barely lift your leg off the floor and/or move it less forwards; perform the exercise without a barbell.

Harden:
Add weight to the legs.

Variant:
Move your knee diagonally (crosswise) to the opposite arm.

1 barbell

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

Push-up position, legs resting on the exercise ball (shins), alternately bring one knee to the arms (chest height)/bend the leg.

Attention:
Head, shoulders, buttocks and feet form a line, no hollow back, actively tense the torso. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support in place (without tightening the leg); exercise ball closer to the hips.

Harden:
Additional weight (on the back); tighten both legs simultaneously (roll the ball towards the body); unstable support for the arms.

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)

Push-up position (high support, face/look down), alternately bend one leg and lift it slightly off the floor (bring your knees between your arms).

Attention:
Keep your upper body as stable as possible, no hollow back (tense your stomach).

Lighten:
Just hold the basic position (push-up position); barely lift your leg off the floor and/or move it less forwards.

Harden:
Additional weight on the legs; unstable base (for the arms).

Variant:
Bring your knee diagonally (crosswise) to the opposite arm.

2 weight cuffs ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Push-up position with your hands supported on a medicine ball (high support, face/look down), alternately bend one leg and lift it slightly off the floor (bring your knees between your arms/to your chest).

Attention:
Keep your upper body as stable as possible (entire body forms a line from the shoulders to the feet), no hollow back (tense your stomach).

Lighten:
Just hold the basic position (push-up position); barely lift your leg off the floor and/or move it less forwards; perform the exercise without a medicine ball.

Harden:
Additional weight on the legs.

Variant:
Bring your knee diagonally (crosswise) to the opposite arm.

1 medicine ball

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

Push-up position with your feet placed on the seat of the chair, alternately bring one knee to your arms (chest height)/bend your leg.

Attention:
Head, shoulders, buttocks and feet form a line, no hollow back, actively tense your torso.

1 (office) chair (without castors)

The hands of the almost outstretched arms grip the seat of the chair and support the upper body. The legs are placed well behind the chair so that the body is tilted forwards as in a raised push-up position (head against the backrest). Alternate between lifting one leg off the floor and bringing the knee between the arms (chest height)/bending the leg.

1 (office) chair

From a standing position, bend your legs, place your hands in front of your feet and hop backwards with both legs at the same time to get into the push-up position. In the push-up position (high support, face/look down), alternately bend your left and right leg and lift them slightly off the floor (bring your knees between your arms/to your chest). Then jump back forwards with both legs to the starting position. From the squatting position, perform a stretch jump (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to restart the exercise.

Attention:
Do not arch your back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body); only assume the push-up position without bending the legs alternately or barely lift the legs off the floor or move them less far forwards.

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Lie on your back with your legs raised and bent (approximately right angle in the knee joints), your feet are in the loops, hold the gymnastics pole with bent parallel forearms under your sternum (baby position), stretch the elastic bands significantly (wind them up), alternately stretch out one leg (approximately 45 degrees or even horizontally) and pull back to the starting position.

Attention:
Actively tense your abdomen, the lower back must not lift off the floor (no hollow back).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastics; roll up the elastics more.

Variant:
Stretch out your legs at the same time (keep your feet in a slight V-position).

1 gymnastic bar with elasticated straps

Lying on your back, arms at your sides on the floor or on your body, lower back (lumbar spine) pressed towards the floor, one leg bent and held high (lower leg parallel to the floor, thigh approx. 90 degrees to the body), the other leg stretched out and slightly raised from the floor, alternate the position of the legs (bend/bend one leg, stretch out the other).

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Lower your legs less.

Harden:
Add weight to your legs.

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

Lie on your back with your upper body slightly raised (shoulder blades lifted off the floor), legs bent and held high (slightly more than 90 degrees at the knee joint, lower legs parallel to the floor), outstretched arms pointing slightly backwards at an angle, grasp the weight with both hands. Extend one leg and return to the starting position. Switch sides after each exercise.

Attention:
Always keep your shoulder blades off the floor (constant tension), do not put your outstretched leg down, keep your head in a neutral position (no double chin).

Lighten:
Hold your arms at chest height or even further forwards; do not hold any additional weight in your hands; extend your leg less close to the floor.

Harden:
Hold your arms further back at an angle; more weight.

1 weight disc

Lie on your back, legs stretched out in extension of the body slightly raised from the floor, lower back (lumbar spine) pressed towards the floor, grasp the weights (2 dumbbells, 1 kettlebell or weight disc) with both hands, arms stretched out at chest height pointing upwards (in front of you), with the shoulder blades slightly detached from the floor. Bend one leg (lower leg parallel to the floor, thigh approximately 90 degrees to the body) and stretch back to the starting position. Switch sides after each exercise.

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Lift your legs further off the floor in the starting position; lower your legs completely after each repetition; do not hold any weight in your arms or bring your arms to the floor at the side of your body.

Harden:
Additional weight for the legs.

2 dumbbells/1 weight disc/kettlebell

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

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated band is held between the legs (place the band around the outer edge of the foot). Alternately bend the hips and straighten the knee so that the leg is pointing diagonally forwards in extension of the body.

Attention:
Do not fully lower the shoulder blades.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated rubber band is held between the arms (place the band around the edges of the hands/wrists), with the arms/shoulders constantly pressed apart (external rotation of the shoulders). Alternately bend the hips and straighten the knee so that the leg is pointing diagonally forwards as an extension of the body.

Attention:
Do not fully lower your shoulder blades; consciously push your shoulders outwards.

Lighten:
Lower your legs less.

Harden:
Add weight to your legs.

1 mini band

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

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated rubber band is held between the arms (place the band around the edges of the hands/wrists), whereby the arms/shoulders are always pressed apart (external rotation of the shoulders). An elasticated band is also held between the legs (place the band around the outer edge of the foot). Alternately bend your hips and straighten your knee so that your leg is pointing diagonally forwards as an extension of your body.

Attention:
Do not fully lower the shoulder blades; consciously push the shoulders outwards.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

2 mini ribbons

Lie on your back with your arms flat on the floor at your sides (or place your hands under your buttocks/or clasp your hands behind your head), your outstretched legs slightly raised off the floor, stretch an elasticated band between your legs (place the band around the instep/soles of your feet). From this position, alternately bend one leg (lower leg practically parallel to the floor, upper leg approx. 90 degrees to the body - one-sided hip flexion) and stretch back to the starting position.

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Lie on your back, arms in front of your chest (pointing upwards), legs bent and held high (approximately 90 degrees at the knee joint, thighs pointing upwards, lower legs parallel to the floor). Extend one arm and one leg crosswise in extension of the body (without lowering them to the floor), then return the leg and arm to the starting position. Switch sides after each exercise.

Attention:
Never lower your extremities completely; your lower back should always be in contact with the floor (no hollow back, consciously tense your stomach).

Lighten:
Lower your arm and leg less.

Harden:
Additional weight for the arms/legs.

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

Lie on your back with your legs raised and bent (approximately right angle in the knee joints), your feet are in the loops, the gymnastics bar is held with both hands at chest height (backs of hands pointing towards the floor), alternately stretch both arms and one leg each against the resistance of the elastic bands in extension of the longitudinal axis of the body and return to the starting position.

Attention:
Actively tense your abdomen, the lower back must not lift off the floor (no hollow back).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

While standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it behind your head with the hands of your bent arms (clasp your hands behind your head, elbows at head height). Tilt your head forwards to stretch/tension the band and lift it back to the neutral starting position (neck extension/protraction).

Attention:
Movement takes place exclusively in the neck (upper body and arms remain stable).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

When cycling, there is a constant alternation of fast and slow passages, with the right balance between exertion and recovery for successful training. In other words, a hard tempo workout must always be followed by a calm running section. The faster and longer a section was, the longer the trot break should be. In the driving game, it is up to the runners/running groups to decide when to run at what pace and for how long. This can be short sprints of 50-100 metres, fast sections of 30 seconds to 3 minutes or brisk passages of over 3 minutes. The pace can be varied according to your mood. In practice, the runners/groups orientate themselves, for example, to the next road junction, a sign, the next lamppost, an oncoming passer-by, the edge of a forest, etc. and simply accelerate as long as they can maintain their speed. The possibilities are accordingly unlimited, which makes the driving game a varied and carefree training method.

No material required

Two participants stand opposite each other on a long bench (narrow side up) and each hold a medicine ball in their hands. The participants try to push each other off the long bench with the medicine balls. Whoever touches the ground first loses.

Variant:
Both participants stand on the same long bench (feet behind each other instead of parallel).

2 long benches
2 medicine balls

Post set-up:
Place two long benches with the narrow side facing upwards opposite each other, approx. 1 metre apart.

Multiple catchers try to touch the remaining participants in a limited playing field. If a participant is caught or leaves the playing field while running away, they wait in place until they are freed. The following variations are suitable for this:

• Legs in straddle position: release by crawling between the legs
• Crouching position with lowered head (Böckli): Liberation by jumping over using a straddle jump
• Underarm support: Liberation by jumping over with both legs
• Kneeling position with one leg raised, one arm bent in a high hold: Release by sitting down on the raised leg and pulling down the bent arm ("flush after going to the loo").

Variant:
Whoever is caught performs an additional task outside the playing field (e.g. global forearm support or wall sit until the end of the pass).

2-3 game ribbons/ribbons ►catcher

Game idea:
Two teams face each other on a court and try to hit a ball over the net into the opponent's court in such a way that the opponent cannot reach it.

Scoring a point:
A point is scored when the ball falls to the ground twice in succession in the opponent's court or the opponent is unable to return it in accordance with the rules.

Playing field:

• Outdoor: 50 x 20 metres.
• Indoor: 40 x 20 metres.

The playing field is divided into two halves by a net 1.90m (women) or 2.00m (men) high. A line of attack is drawn 3m away from the centre line in each half.

Number of participants:
5:5

Rules of the game:
Each rally begins with a serve and ends with the first subsequent fault. After each fault, the ball is re-set by the team that made the fault. Each player is allowed to hit the ball. To do so, the ball must be put into play in front of and behind the service line. If the ball is in play, it may be touched three times by the respective team after each net crossing. On the third touch at the latest, the ball must be passed over the net to the opponent. Before each touch by a player, the ball may bounce once on the ground, but only within the playing area. The ball is played with the inside of the outstretched forearm during defence and passing, and hit with the fist during attack or serving.

A point is scored by forcing the opponent to make a mistake. The following events are counted as errors and therefore result in a point for the opposing team:

• The ball or a player touches the line/net or the posts.
• The ball touches the ground outside the court.
• The ball touches the ground twice in succession without a player touching it in between.
• The ball is played sideways past the posts or underneath the line/net into the opponent's court.
• More than three players of one team touch the ball during a turn.
• A player touches the ball for the second time within a turn. If there are several touches of the ball, they must be different players.
• The serving player touches or crosses the 3-metre line (service line)

The ball touches a part of the body other than the upper or lower arm or the fist. The ball may also not be touched with the palm of the hand.

Play is based on points and sets. Each mistake results in a point for the opposing team. A set ends as soon as one of the teams has scored eleven points and is leading by at least two points (if the score is 10:10, the set is automatically extended), but at the latest when one team scores 15 points. The number of winning sets can vary. In Switzerland, the game is usually played in 3 winning sets.