Hold on to the long bench with your arms and legs and climb around it without touching the ground.

1 wall bars
1 long bench

Post setup:
Hook one side of a long bench to the wall bars at a height of approx. 1 metre.

Practise the climbing technique on the inclined pole:

Swing back and forth from pole to pole

• Walk up to the mark on two poles
• Walk up to the mark on one pole
• Walk up to the mark on two poles, but feet first
• Running on one pole up to the mark, but feet first
• Swinging on two poles up to the mark
• Swinging on one pole up to the mark

Variant:
Participants learn to perform a full turn backwards and improve their spatial awareness and orientation skills with this exercise: jump up, assume a tumbling hang position and drop backwards onto their feet and a mat (roll backwards).

1 climbing pole
1-2 soft mats (large)

The participant climbs up the pole to the marker. The sports leader or a team mate stops the time. Each participant completes at least two attempts.

1 climbing pole
2-6 soft mats (small)
1-5 stopwatches

Practise the climbing technique on the climbing rope:

• Sitting on a swinging box
• Jumping from the ground or swinging box to the rope and holding on for a few seconds
• Climbing up the rope to the mark
• Swinging from rope to rope from one swinging box to another

Variant:
To start, the participant stands on a vaulting box. The participant clamps a ball between their legs, grabs the rope, swings forwards and tries to hit a target with the ball (vaulting box element without a lid or clubs)

1 climbing rope
1-2 soft mats (large)
1-2 vaulting box

Variation of the exercise:
1 soft/foam ball
10 clubs or 1 vaulting box element

Practise the climbing technique on the pole:

• Sitting on a vaulting box
• Jumping from the ground or vaulting box to the pole and holding on for a few seconds
• Climbing up the pole to the mark
• Walking from pole to pole up to the mark
• Slaloming through the climbing poles

Variant I:
Chamber climbing: climb up the pole to the mark by pressing your back against the wall and your feet against the pole (note: the climbing poles must not move).
Variant II:
Walk up a pole, so to speak, by holding on with both hands, pressing the tips of your feet against the pole, leaning your upper body backwards and moving upwards step by step.

1 climbing pole
2-6 soft mats (small)
1-2 vaulting boxes

Two participants stand opposite each other in a defined area (e.g. the centre circle of the basketball court or a zone marked with cones) and try to touch their opponent's knees with their hands. Who scores more points?

4 marking cones/caps (optional) ►Playing field marking

Post setup:
Define a square-shaped field using cones.

Stand with your feet shoulder-width apart, bend your knees to approximately a right angle at the knee joints (buttocks approximately at knee height), arms supported on your hips or in front of you at chest height, hold the position (deep squat).

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times; a support for your heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle at the knees).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands); unstable support.

1 soft mat (small)/raised surface ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable surface)

From an upright, shoulder-width stance with the barbell on your back, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Barbell placed on the upper back
- Abdominal and gluteal muscles tensed
- Gaze (always) straight ahead in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back straight

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A support for the heels makes the exercise easier

1 Langhantel

Stand shoulder-width apart, grasp weights (dumbbells/kettlebells) with one hand each, arms bent so that the elbows are practically at shoulder height and pointing forwards (hold dumbbells/kettlebells next to the respective ear). Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower the buttocks too low (greater angle in the knees); lighter or no weight.

Harden:
Stable support.

2 dumbbells

1 soft mat (small)/raised base ► make the exercise easier (position)
1 balance cushion/balance board ► make the exercise more difficult (unstable base)

Stand upright with closed legs (feet together), arms pointing diagonally backwards and downwards. Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and at the same time move your arms forwards (pointing diagonally downwards at the front). Then straighten your legs back to the starting position and move your arms behind your body again.

Attention:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot, keep your knees together during the exercise.

Lighten:
Do not lower your buttocks too low (greater angle in the knees); more support from the arms (momentum).

Harden:
Arms supported on the hips or crossed behind the head; hold additional weight (on the shoulders or with hanging arms in the hands).

1 weight vest/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

From an upright shoulder-width stance with the barbell placed on your shoulders in the front position, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Barbell rests on the shoulders
- Abdominal and gluteal muscles are tensed
- Look (always) straight ahead in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back straight

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A support for the heels makes the exercise easier

1 Langhantel

From an upright, shoulder-width stance with the weight (dumbbell or kettlebell) in your hands in the front position, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart, feet pointing slightly outwards
- Hold the weight in front of your chest with both hands
- Tense your abdominal and gluteal muscles
- Look straight ahead (always) in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back stretched

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A pad for the heels makes the exercise easier

1 dumbbell/kettlebell

Stand upright (slightly wider than shoulder width) with the barbell overhead (arms almost straight in a V-position and held high), bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up in a controlled manner to the starting position in the standing position (straighten your legs).

Starting position:
- Stand upright, legs slightly wider than shoulder-width apart, feet pointing slightly outwards
- Barbell overhead, arms almost straight and held high (V-position)
- Abdominal and gluteal muscles are tensed
- Look straight ahead (always) in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees forward (sitting backwards)
- Back remains straight

Attention:
This exercise requires extremely high levels of mobility and stability, which is why it is only suitable for advanced exercisers. Distribute the weight over the entire foot, push the knee outwards (do not tilt inwards).

1 Langhantel

Exerciser: Holds their partner on their shoulders with their feet hip-width apart (e.g. Gamstrage grip), bend their knees to approximately a right angle in the knee joints, return to standing position.
Partner: Forms the weight/balance for the active participant (form binomials with approximately the same body stature).

Attention:
Knees always remain behind the toes and centred over the feet (do not tilt inwards). Distribute the pressure over the entire foot (heels always touch the floor; a support for the heels makes it easier to exercise/maintain the correct position).

Lighten:
Do not lower your body too low (greater angle in the knees).

Harden:
Additional weight.

1 soft mat (small) ► Make the exercise easier (position)

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

Stand with your feet shoulder-width apart, arms supported on your hips, bent or in front of you at chest height, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Additional weight (on the shoulders, in front or with arms hanging in the hands); unstable support.

1 soft mat (small)/raised surface ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable surface)

Progression I:
Adjust the sling trainer to a medium length (abdominal height), stand upright in front of the sling trainer with your feet shoulder-width apart, hold the handles at chest height with your hands, elbows bent, slings taut (move back slightly), bend your knees to squat position (approximately right angle at the knees), stretch your legs back to the starting position.

Progression II:
Analogue to progression I, but jump back from the squat to the starting position.

Attention:
Knees should not protrude over the tops of the feet (for both progressions).

1 sling trainer

Stand with your feet shoulder-width apart, hold an object (e.g. sandbag or rucksack) at the back of your neck, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your feet. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Less/no (additional) weight; do not lower your buttocks too low (greater angle in the knees).

Harden:
More weight/greater load; unstable base.

Variant:
Exercise performed with arms in front (possibly including holding additional weight in the hands).

1 combat rucksack/sandbag (medium weight)
1 wooden slat ► making the exercise easier (position)

1 sandbag (light) ► making the exercise easier

1 sandbag (heavy) ► making the exercise more difficult (additional weight)
1 balance cushion/balance board ► making the exercise more difficult (unstable base)

Stand shoulder-width apart in front of an object lying on the floor (e.g. helmet or tyre - one leg inside and one leg outside the tyre), bend your knees to sit on the object (buttocks only just touching the object) and stretch back to the starting position.

Attention:
Do not put your full weight down. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your torso), distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Do not lower your buttocks too low (greater angle at the knees, do not touch the object with your buttocks).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 tyre (10DM)/helmet

1 weight vest/(medicine) ball/weight disc/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand shoulder-width apart on the semicircular wedges, arms supported on the hips, bent or in front at chest height, bend the knees to approximately a right angle in the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move the buttocks backwards, not the knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards).

Lighten:
Turn over half-round wedges (flat side on the floor) and use them as a heel rest; do not lower your buttocks too low (greater angle in the knees).

Harden:
Exercise on the balance board; hold additional weight (on your shoulders, in front of you or with hanging arms in your hands).

2 wedges (half-round)

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board incl. roller ► Make the exercise more difficult (unstable surface)

Stand with your feet shoulder-width apart on the balance board, arms supported on your hips, bent or in front of you at chest height, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Exercise on semi-circular wedges; do not lower your buttocks too low (greater angle at the knees).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 balance board incl. roller

2 wedges (semicircular) ► Make the exercise easier

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand with your feet shoulder-width apart, hold the long bench (attached to the wall bars/swinging box) with your arms bent in front of your chest, bend your knees until you have a right angle in the knee joints (buttocks approximately at knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

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 they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench

1 soft mat (small)/raised base ► make the exercise easier (position)

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

Stand with your arms hanging from your shoulders, bend your knees until you are (almost) sitting on the Swedish box element/long bench and stretch back to the starting position, bring your arms to the front position as you lower your upper body.

Attention:
Do not lower yourself with your full weight. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Higher seat (additional swing box element).

Harden:
Lower seat (remove swing box element); additional weight (hold on the shoulders or in the hands, arms in front at all times); unstable support.

2 vaulting box elements (incl. top section) or 1 long bench

1 soft mat (small)/raised base ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable base)

Stand on a medicine ball, arms folded across your chest, leaning on your hips or in front of you, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your core tensed).

Lighten:
Lower your upper body less (greater angle); support yourself on a (rung) wall to keep your balance. Perform the exercise on the narrow side of a long bench; replace the medicine ball with a simpler, unstable surface.

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 medicine ball

1 wall bars/wall ► Make the exercise easier
1 long bench/1-2 balance cushions/1 balance board ► Make the exercise easier (unstable surface)

1 weight vest/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)

Hook the long bench to the wall bars/swinging box, stand shoulder width apart, hold the long bench with your hands at hip height (arms outstretched), bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position (lower and raise the long bench).

Attention:
Push your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

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 they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench

1 soft mat (small)/raised base ► make the exercise easier (position)

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

Stand upright with your feet in the loops, holding the gymnastics pole on your shoulders behind your head, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less; do not lower the buttocks too low (greater angle in the knees).

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

1 gymnastic bar with elasticated straps