In the starting position, the front foot is turned inwards and the back foot is straight on the band. Your body weight is on the front foot. Now turn the back foot 180 degrees and simultaneously change your gaze in a quick movement (similar to a pirouette).

Lighten up:
Help a partner by holding their hand (always go with the balancing movement and only stabilise if the slackliner is about to fall).

1 Slackline

Bend your legs in a standing position, upper body tilted forwards, bend one leg alternately and touch the tip of each foot with your hand crosswise.

Attention:
Knees always remain behind the tips of the feet and point forwards.

Lighten:
Lower your upper body less (touch your knees instead of the top of your feet).

Harden:
Add weight to your arms and/or legs.

2-4 weight cuffs/2 weight balls to make the exercise more difficult (additional weight)

Push-up position (high support, face/gaze downwards), buttocks slightly raised, touch the opposite foot or knee with one hand, without lifting the legs. Switch sides after each exercise.

Attention:
Keep your upper body stable (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on the arms; unstable support.

2 weight cuffs ► making the exercise more difficult (additional weight)
2 balance cushions/1 balance board ► making the exercise more difficult (unstable base)

Push-up position (high support, face/look down), bring one hand crosswise to the shoulder. Switch sides after each exercise.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the basic position (push-up position); place your knees on the floor.

Harden:
Additional weight (on your back or arms); unstable base.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Stand upright on the balls of your feet, shoulder-width apart, alternately lift one foot while hopping and touch it with your hand crosswise in front of your body at hip level.

Attention:
Do not put your heels down completely (keep jumping on your toes).

Lighten:
Lift your foot less (possibly without touching it with your hand).

Harden:
Lift your foot higher; additional weight (on your legs).

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

Inverted four-foot stance (chest pointing upwards, body supported on hands and feet, fingertips pointing forwards). Raise one arm and one leg crosswise and bring the hand and foot together. Switch sides after each exercise.

Lighten:
Just hold the position or raise your arm and leg only slightly (without bringing your hand and foot together).

Harden:
Additional weight.

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

Push-up position (high support, face/gaze downwards), bring one hand and one foot together crosswise, keeping the arm stretched and the leg bent (knee approximately at chest height). Switch sides after each exercise.

Attention:
Keep your upper body as stable as possible (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on arms and legs; unstable base.

Variant:
Cross your elbows to your knees.

2-4 weight cuffs ► Make the exercise more difficult (additional weight)
1-2 balance cushions ► Make the exercise more difficult (unstable base)

Side support on the (right) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Side support on the (left) forearm (possibly on a wall for the correct straight position), bring the upper hand (or elbow) and upper knee together (approximately at the level of the navel) and back to the starting position.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Place the lower knee on the floor; bend the leg less; only hold the position.

Harden:
Additional weight for the arm and/or training leg; unstable base (possible for both the supporting arm and the supporting leg).

2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Lie on your back with your legs bent (feet also bent or flat on the floor), arms outstretched and slightly raised next to your body, hands alternately on your left and right heels (tilt your upper body sideways).

Attention:
Do not lower your shoulders completely (constant tension).

Lighten:
Lower your hands forward; only hold the centre position with your upper body raised.

Harden:
Hold additional weight on your arms/in your hands.

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

In the push-up position, hold a dumbbell in each hand and alternately move one dumbbell to the opposite shoulder by bending one arm (return to the push-up position in between).

Caution:
Keep the torso stable and don't let it sag (actively tense the torso muscles).

Lighten:
Less weight.

Harden:
More weight; additional weight (on the back).

Variant:
Combine exercise with push-ups (i.e. bend and stretch left arm, push-up, bend and stretch right arm, push-up, etc.).

2 dumbbells

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

Game idea:
Two teams with several outfield players and a goalkeeper each throw the ball into the opponent's goal through skilful attacking. Good defensive behaviour should prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball crosses the opponent's goal line in its entirety.

Playing field:
Handball field (20mx45m) with goal circle.

Number of participants:
7 against 7 (6 outfield players plus 1 goalkeeper).

Playing rules:
The game is started by a kick-off by one team in the centre of the field. The ball carrier may take a maximum of three steps with the ball in his hands. In order to move, the ball must therefore be bounced or passed to each other. If a player is in possession of the ball, he may catch the ball a maximum of two times. If the ball is picked up after being bounced, it may not be bounced again. The ball may not be held in the hands for longer than 3 seconds and may not touch the body below the knees ("foot rule").

It is forbidden to snatch or knock away the held ball. It is also prohibited to hold the opponent by the body or clothing. Such fouls result in a free throw at the place of the incident. If the foul occurs between the free-throw line and the goal circle, the free throw is taken from the free-throw line. No attacking player may be between the free-throw line and the goal circle when the free-throw is taken. If the foul prevents a clear scoring opportunity, a 7m throw is awarded (direct goal kick from the 7m line; the front foot must not be moved).

The goal circle may not be entered by the field players. However, jumping into the goal circle is permitted, provided the ball is played/thrown before touching the ground. The goalkeeper may move freely within the goal circle and prevent hits with all limbs.

If the ball leaves the pitch over the touchlines, the ball is returned into play by the opposing team with a throw-in (normal pass with the front foot on the line). If the ball crosses the baseline, a throw-in is taken by the goalkeeper (exception: a defender touches the ball before it leaves the pitch over the baseline; in this case, a throw-in is taken in the respective corner of the pitch by an attacker).

After a goal, the right to attack changes. The kick-off is taken in the centre of the field by the team that scored the goal.

On two or more pitches, 7 attackers play against 4 defenders. The attackers try to play 20 passes, for example. The defenders simultaneously aim to touch an attacker who is in possession of the ball. If they succeed, the game starts again. Change function after 5 attempts.

Objective: free running, precise passing, cover work, anticipation.

Pitch:
4 armbands / covers
1 handball

Both teams (4-6 players) have a rolling goal (ball track, Swedish box). The goalkeeper can kick this goal around freely. The game is played with a ball. The aim is to put the ball into the moving goal. The handball rules apply. The own goal may not be defended with the body. The court can also be divided into several playing fields.

Objective: Orientation in space

Pitch:
4 armbands / covers
1 handball

The participants bounce the ball through a slalom course consisting of marker cones and then take a shot on goal (jump shot or core shot) from a defined line.

Additional strengthening task:
Those who do not hit the target complete a strength exercise: 20x knee lift on the spot (skipping)

1 vaulting box
3 marking cones
6-8 colouring sticks
2-4 handballs (depending on the number of participants)

Two teams of 4-6 players each play handball against each other. The game continues seamlessly after goals are scored. The goalkeeper has 2-3 additional balls for this purpose.

Objective: High intensity; increasing the load

Pitch:
6 armbands / covers
1 handball
2 goals

Two teams of 4-5 players each try to place the ball in the opponent's goal area or behind the opponent's baseline. If the ball carrier is touched, he must pass the ball and can no longer score.

Objective: Run free, offer yourself, take advantage of the surplus situation

Variant:
A joker supports the team in possession of the ball

Pitch:
4-5 armbands / covers
1 handball

Push-up position (high support, face/look down), walk backwards with your hands and slowly straighten up until you can touch your feet, bring your hands forwards back to the starting position (possibly even further than head height).

Attention:
Do not let your upper body sag (actively tense your core), do not wiggle your hips back and forth.

Lighten:
Do not move your hands so far backwards/forwards.

Harden:
Stable surface (for your feet).

1 balance cushion/balance board ► Make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms stretched out to the side (shoulder height - palms facing the floor), bend your arms and touch your shoulders with your hands, stretch your arms back to the starting position.

Harden:
Hold additional weight on your arms or in your hands.

Variant:
Arms held out in front instead of stretched out to the side. A combination of arm positions is also possible: after touching the shoulders, extend the arms alternately frontally or laterally.

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

Two participants stand opposite each other and pass the aid to each other (approx. 8 metres apart). After four (or more) faultless passes, both participants may move one step backwards. For each error (ball/shuttle/throwing disc falls to the ground, ball cannot be received correctly, ball is not controlled with the playing equipment, etc.), the participants must reduce the throwing distance by one step.

Variant I:
Depending on the game equipment or type of ball, a specific throwing, striking or shooting technique may be required for passing.
Variant II:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that reaches a certain distance first after the sports director's start signal.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

Two participants stand opposite each other and pass the aid to each other (approx. 8 metres apart). After four (or more) faultless passes, both participants may move one step backwards. For each error (ball/shuttle/throwing disc falls to the ground, ball cannot be received correctly, ball is not controlled with the playing equipment, etc.), the participants must reduce the throwing distance by one step.

Variant I:
Depending on the game equipment or type of ball, a specific throwing, striking or shooting technique may be required for passing.
Variant II:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that reaches a certain distance first after the sports director's start signal.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

Start in an upright position, swing the arms and swing leg forwards, place the hands wide in front, push off with the standing leg, close the legs to stretch the whole body in a handstand (body tension), look down, bend the arms and hips, bring the chin to the chest, roll over the neck and back, squat the legs, stand up from the seat (without using the hands) to a safe standing position.

Variant:
Practise handstand against a wall beforehand, then with the support of a partner (holding the legs).

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the instructor. The sports instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

The participants spread out in pairs next to each other lying on their stomachs on the floor (the game can also be played standing up, with the pairs standing behind or next to each other). A "hunter" tries to catch a "hare" (or several "hunters" chase several "hares"). If the "hare" lies down/stands next to a group of two, the participant on the other side of the group becomes the "hare". If the "hunter" catches the "hare", the roles change.

Variant:
If the "hare" joins a group of 2, the participant on the opposite side becomes the "hunter". The previous "hunter" becomes the "hare".

No material required

Two participants swing the rope (2-3 skipping ropes knotted together). One participant moves from one side to the centre, jumps over the rope or runs directly to the other side. As soon as the first runner is in the centre, the second runner may also start. The runner behind tries to catch up with the runner in front (hare & hunter). The runners move in the shape of a figure of eight. The positions are swapped from time to time.

Attention:
Depending on the direction of the swing, there is an easier and more difficult side to get to the centre.

Per group:
2-3 skipping ropes or 1 rope/rope

Exercise description:
Stand upright, arms outstretched in front of you, palms facing inwards, move arms up and down in a staggered manner (height of the crown of the head and chest).

Attention: Always keep arms almost fully extended and never lower than chest height.

Lighten: Extend arms less.

Lighten: Hold additional weight on the arms or with both hands.

2 weight cuffs/weight balls/dumbbells/1 weight disc ► Make the exercise more difficult (additional weight)