Each participant practises various movement tasks with the frisbee:

• Fingerspin: The aim is to make the disc spin vertically or horizontally around the index finger (middle finger). In the starting position, the disc is held vertically with the index finger at the edge. Now the disc is spun from the wrist (spin). The index finger always remains stretched on the edge of the disc.
  Variations:
  Switch fingers while spinning, spin a disc with both hands simultaneously or throw the disc up from the spin, catch it with one finger and continue spinning.

• Thumb flip: This trick involves spinning the disc once around its longitudinal axis around the thumb. Starting position: hold the disc in your hand with the underside facing up. The thumb is on top, the remaining four fingers are under the disc. The disc is rotated around the resting thumb to the left and stopped again. The rotation of the disc is triggered by a slight twist of the wrist. At this moment, the fingers are released from the underside of the disc. Once the disc has rotated once around the hand, it is stopped again with the thumb at the top and four fingers at the bottom.
  Variant:
  Turn the disc to the right, turn it once to the left and then to the right or perform two double thumb flips without stopping.

• Chest roll: Hold your arms horizontally outwards. Hold the disc in one hand with the underside facing upwards. With a light kick from the wrist, the disc is rolled over the arm, chest and other arm to the opposite hand.

• Blind catch: Throw the disc up with a spin and catch it behind the back with one or both hands.

Per participant:
1 throwing disc (frisbee)

1 additional throwing disc (frisbee) per participant ►Variant

The participants in the "pinch team" face each other in pairs and each pinch a medicine ball between their backs/upper body. One after the other, the participants from the "capture team" try to capture the trapped medicine balls. Which team needs less time to conquer the medicine balls?

x medicine balls
1 stopwatch

The participants easily run 2-3 laps in the hall/outdoors and integrate some relaxation exercises (e.g. shaking out arms and legs, moving legs sideways or trotting backwards). The last part of the route is completed by marching. Participants make themselves as tall as possible from time to time (running on tiptoe with arms outstretched and held high), breathing in deeply while doing so and exhaling fully when lowering their arms and heels.

No material required

Participants complete 2-3 laps of the indoor/off-road course while jumping rope. The last part of the course is completed marching. Participants make themselves as tall as possible from time to time (running on tiptoe with arms outstretched and held high), breathing in deeply while doing so and exhaling completely when lowering their arms and heels.

Pro Tn:
1 skipping rope

Game idea:
The fitness and coordination course is used to train coordination skills and fitness abilities. The participants move under pressure in a polysportive manner within the specifications. The KKP cannot be moved outside and the posts are precisely prescribed. Securing the elements and considering the risk of injury are the responsibility of the sports director and have the highest priority.

The participants complete the course in 12 minutes and collect as many points as possible in the allotted time. One point is awarded for each obstacle completed (1 lap = 10 points).

Facility:
The course is run outside the volleyball court in an anti-clockwise direction. One colouring stick is placed in each corner of the volleyball court, 0.5m away from the baseline, in the extension of the sideline. The following 10 positions must be prepared:

1. Low jump: 2 long benches suspended from a bar. The inner long bench is 0.5m away from the sideline of the volleyball court. There is a distance of 1m between the benches. The bar height from the floor is 1.20m. The long benches must be secured to the parallel bars with ropes. Behind the parallel bars, 2 small mats are placed next to each other in the direction of travel.

2. Balancing: 2 long benches next to each other with the narrow side facing up. The inner long bench is 0.5m away from the sideline of the volleyball court. There is a distance of 1m between the long benches.

3. Ball catching: Passing a volleyball from a distance of 3m by an assistant (possibly a dispensed person). Reserve balls in a ball trolley / inverted vaulting box top.

4. Dribbling slalom: 7 painting sticks are set up lengthways in the volleyball court to form a slalom. The first stick is 3m from the baseline and 2m from the sideline of the volleyball court. The second marker is placed 5 metres from the baseline and 3 metres from the sideline. The third marker is positioned at a distance of 4m from the first marker and again 2m from the sideline, etc.

5. Football slalom: Analogue dribbling slalom, but in the other direction. The last marker stick is on the baseline.

6. Forward roll: 2 small mats next to each other, parallel to the baseline; the inner mat is 0.5m away from the baseline.

7. Skipping-crawling: 4 vaulting box elements are placed on the floor at a distance of 1.5m each (the opening points forwards/backwards). The first element to be used is the upper part of the box, which is located in the extension of the baseline. 4 small mats between the elements are used as protection.

8. Running backwards: 2 painting sticks next to each other at the height of the centre line, the first is 0.5m from the side line of the volleyball court, the second 1m from the first painting stick.

9. Roll backwards: 2 mats next to each other parallel to the sideline, level with the baseline.

10. Support: A bar in the centre of the front of the volleyball court. The distance to the baseline is 1m. The entry and exit is to be fixed at a height of 70 centimetres using a power hose. The bar height is 1.20 metres.

Execution:
The participants start one after the other at a start interval to be defined (e.g. every 30 seconds). The aim is to complete as many laps as possible within 12 minutes. For example, if a participant starts at 2:30, the course is finished after 14:30. The sports director must therefore always announce the split times.

Depending on the number of participants, the course can be run in one or two groups. In one group, each participant counts their laps independently. In two groups, the course is run in teams of two, with one team member completing the course and the other team member counting the laps completed. After completing the course, the points achieved are recorded on a flipchart or whiteboard.

The following obstacles have to be mastered during the course:

1. Low jump: Balancing over the long benches and low jump over the parallel bars onto the small mats.

2. Balancing: Balancing on the narrow side of the long benches. Anyone who falls off must repeat the element.

3. Ball catching: Catching the ball. A ball that is not caught must be retrieved by the runner.

4. Dribbling slalom: Bounce a ball with the hand around the painting sticks. Knocked over sticks must be set up again by the runner. In the event of a dribbling error, thread the ball back in where the error occurred.

5. Football slalom: Transfer the ball from hand to foot when moving from one side of the slalom course to the other. Guide the ball with the foot in a slalom around the colouring sticks. The runner must put up the sticks again if they are knocked over. In the event of a dribbling error, thread the ball back in where the error occurred. At the end of the slalom course, place the ball back in the container of the pass player.

6. Roll forwards: Perform a roll on the mat.

7. Skip-crawl: The first element is skipped, then alternate between crawling under and skipping.

8. Running backwards: Running backwards begins after bypassing the marker bar.

9. Roll backwards: From the backwards run on the small mats.

10. Support: Anyone who touches the bar floor between entry and exit must repeat the element.

The fitness and coordination test (KKT) is used to test fitness and coordination skills. This test checks whether the participant is able to perform polysportive movements within the specifications under load.

Execution regulations

Facility:

The KKT must always be carried out indoors and cannot be moved outside. At the KKT, all posts are precisely prescribed and are located at a clearly defined location. A volleyball court should be marked out in the hall, as the posts are distributed according to certain measurement specifications starting from this
court. The controls are located both inside and outside the volleyball court. Securing the elements to minimise the risk of injury is the responsibility of the test leader and has the highest priority.

Post description:

1. Low jump: The long bench is attached to the bar rail facing the participant. The wide long bench side points upwards. The (inclined) long bench must be secured to the parallel bars with ropes. The height of the parallel bars from the floor is 1.10 metres. A small soft mat is placed behind the parallel bars to cushion the participant's low jump.

2. Balancing: The narrow side of the long bench points upwards.

3. Ball catching: A volleyball is passed from a distance of 3 metres. A participant who was not used in the test acts as the passer.

4. Slalom 1: Seven painting sticks serve as slalom poles.

5. Slalom 2: Eight painting sticks serve as slalom poles.

6. Forward roll: The forward roll is performed on a small soft mat.

7. Skipping/crawling under: A vaulting box top section and three centre sections are used for jumping over/crawling under. The first element to be used is the top section. The three centre sections are placed between four small soft mats and distributed evenly (fix the mats in place with adhesive tape). The foremost mat lies flush with the top section.

8. Walking backwards: Walking backwards begins after going round a painting stick.

9. Rolling backwards: The roll backwards is performed on a small soft mat.

10. Supporting on the parallel bars: The bar height from the floor is 1.20 metres. When getting in and out, a power hose/rope is fixed at a height of 70 cm. A long bench is required for the "penalty post".

Two lanes are installed at almost all posts so that overtaking is possible. Two long benches are therefore provided for the low jump and balancing (controls 1 and 2), two small soft mats are placed for the forward and backward roll (controls 6 and 9), two colouring sticks are set up for running backwards (control 8) and two Swedish boxes are required for jumping over/crawling under (control 7). There is enough space available for the slalom so that the participants can overtake each other. Two lanes can also be set up for the support (item 10), but there are usually not enough (more than two parallel bars) available in the sports halls.

Execution:

Low jump: The participant runs up the sloping long bench and jumps over the bars of the parallel bars onto the small soft mat placed behind them.

Balancing: The participant balances over the narrow side of the long bench. If the participant falls down, the element must be repeated.

Ball catching: The participant catches the volleyball pass from the passer. A ball that is not caught is retrieved by the participant (no new pass).

Slalom 1: The participant bounces the volleyball around the marker poles. In the event of a dribbling error, the participant threads the ball back into the slalom where the error occurred. The volleyball is placed on the floor between the last marker stick of slalom 1 and the first marker stick of slalom 2.

Slalom 2: The participant guides the volleyball around the marker sticks with their foot. In the event of a dribbling error, the participant threads the slalom back to where the error occurred. Before the last pole (between the 7th and 8th pole), the ball is picked up by hand and placed back in the ball trolley (container) of the passer.

Forward roll: The participant performs a forward roll on the small soft mat.

Skipping/crawling under: The participant crawls under the first and third centre sections of the vaulting box. The second centre section and the top section of the vaulting box are jumped over.

Running backwards: The participant circles around the painting stick once. The participant then runs backwards to the next position.

Roll backwards: The participant performs a roll backwards on the small soft mat.

Support on the parallel bars: The participant supports or swings from one side of the parallel bars to the other. The floor of the parallel bars between the entry and exit must not be touched. If the participant touches the floor between the two power tubes/ropes that define the entry and exit, the element must be repeated. If a participant is unable to support/swing from one side of the bar to the other several times (3 attempts), a "penalty position" must be completed. This involves performing a tricep press on the long bench 4 times - heel stand, legs stretched, upper body supported on the long bench (arms behind the back), hands pointing towards the body, arms bent and stretched (upper body raised and lowered). The triceps exercise can be performed directly on each subsequent round. This alternative is an exceptional variant and is only used if the participant is obviously unable to pass the element (no option/choice of participant - determined by the test leader).

Attempts:

One.

Measurement:

Time: The participant has 12 minutes to collect as many points as possible.
Points: Each completed item scores one point (1 round = 10 points).

Control:

The test leader explains all the execution rules to the participants beforehand and demonstrates the items if necessary (however, all participants should be familiar with the test from training). During the KKT, the test leader remains at the start. The test leader sends the participants onto the course in stages and starts the stopwatch from the first participant. It is important to ensure that there are never more than a maximum of 10 participants on the course. To do this, the test leader can either form groups of max. 10 participants or send the next participant onto the course from the twelfth minute as soon as the first participant has finished the test. The test leader makes a note of the start number and start time for each participant. Start intervals of 10, 20 or 30 seconds make sense. During the KKT, the test leader keeps track of whether the participants are passing through the controls correctly. As soon as the 12 minutes have elapsed for a participant (note the start intervals), the test leader stops them and records where they are, as each completed control adds up to one point. If the start intervals are very short, the participants can wait next to the control point at the end of the KKT without hindering the other participants until all participants have completed the test. The test leader therefore has more time to stop the participants according to the start intervals and can award the points for the last round at the end. The result is recorded directly electronically or transferred later from an evaluation sheet to an electronic device.

Evaluation:

Evaluation forms and electronic evaluation programmes are available for all sports tests:
www.armee.ch/sportausbildung
-> Downloads -> Sports tests -> Evaluation -> KKT

21 stakes, 5 long benches, 2 parallel bars, 10 small soft mats, 2 power hoses/ropes, additional ropes to secure the long benches at control 1, 2 Swedish boxes, 1 measuring tape, 1-2 stopwatches, KKT control sheet including writing materials, possibly a device for electronic data collection.

Two teams each have a castle (a large mat or simply a defined zone). Each team appoints one of their team-mates as king. The king is not known to the opposing team. Each team tries to identify the king of the opposing team and pull him into their own castle. Of course, the other players are allowed to help the king if he is about to be kidnapped. Only pulling, pushing and carrying the opponent is permitted.

2 soft mats (large) ► indoor version

8 marking cones/caps ► indoor and outdoor versions

The playing field is divided into 3-4 zones. First, all participants dribble (bounce the ball, guide it with their foot/toy, juggle it on the stick) with their ball in the lowest/first zone. Whoever captures (plays away) an opponent's ball moves up, whoever loses the ball with or without the opponent's influence (the ball leaves the playing field) moves down (if possible).

Per participant:
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball
1 stick ►floor hockey

8-10 marking cones/caps ►field markings (3-4 zones)

The playing field is divided into 3-4 zones. First, all participants dribble (bounce the ball, guide it with their foot/toy, juggle it on the stick) with their ball in the lowest/first zone. Whoever captures (plays away) an opponent's ball moves up, whoever loses the ball with or without the opponent's influence (the ball leaves the playing field) moves down (if possible).

Per participant:
1 ball ►basketball, FooBaSKILL, futsal/football, handball, floorball
1 stick ►floorball

8-10 marking cones/caps ►field markings (3-4 zones)

The coordination test corresponds to the Vienna coordination course (with the exception of the figure-of-eight run and scoring table) and is used to test coordination skills. This test checks whether the participants can move within the specifications under time pressure.

Execution regulations

Facility:

The KT must always be carried out indoors and cannot be moved outside. In the KT, all posts are precisely prescribed and are located in a clearly defined place. A volleyball court should be marked out in the hall, as the controls are distributed from this court according to certain measurement specifications. The controls are located within the volleyball court. Securing the bar to minimise the risk of injury is the responsibility of the test leader and has the highest priority.

Post description:

1. Backward roll-forward roll: A small soft mat is placed in the corner of the volleyball court for the backward roll. For the forward roll, a mat is placed next to the first one.

2. 360° turn: The turn is performed on another small soft mat. The mat is attached to the mat track, which is ready for the rolls.

3. Balancing: The narrow side of the long bench faces upwards. A line is marked with adhesive tape 0.5 m in front of the end of the narrow side of the long bench.

4. Figure-eight run: A rope is stretched between two painting sticks (distance 1.5 m) at a height of 0.5 m.

5. Slalom: Five clubs are used for the slalom. A medicine ball (2 kg, Ø 28 cm) is placed in a tyre.

6. Cross jump: A rectangle 40 cm wide and 1 m long is stuck to the floor with adhesive tape. Lines on the rectangle at 25 cm intervals serve as orientation (see sketch).

7. Cross jump: A square (side 0.4 m) is stuck to the floor with adhesive tape, which serves as orientation for the jumps.

8. Low jump: The bar height from the floor is 1.20 m for the front bars and 1.70 m for the rear bars. The greatest possible distance is set between the bars. Two small soft mats are placed behind the parallel bars to cushion the competitor's low jump (fix the mats with adhesive tape, long side in the direction of movement). There is no small soft mat on the floor of the parallel bars (risk of tripping).

Execution:

Roll backwards-Roll forwards: The roll backwards and forwards is performed on a small soft mat.

360° turn: Jump or step over with a 360° turn around the longitudinal axis of the body (valid from 270 degrees).

Balancing: The participant balances over the narrow side of the long bench up to the mark.

Run of eight: The two painting sticks are run round in the shape of a figure eight. The aim is to run/crawl under the rope on the first loop and jump over it on the second. If the rope is touched, the entire exercise must be repeated.

Slalom: The medicine ball (2 kg, Ø 28 cm) provided in the (gymnastics) tyre is passed through the clubs in a slalom with the hands or feet. The medicine ball is then placed back into the tyre. If a club is tipped over, the participant must stand it up again before the slalom can be continued.

Cross jump: The participant jumps over the centre field 8 times with the outer leg, i.e. crosswise. Finally, a jump is made to the end of the field, landing on both legs. If a mistake is made, the jump combination must be restarted from the beginning.

Square jump: The participant jumps over the square a total of 5 times on one leg. The jumping sequence is: forwards, backwards, right, left (or left, right) and forwards again. In the event of a mistake, the jump combination must be restarted from the beginning.

Lower jump: The participant jumps over/climbs over/climbs the second bar, whereby the first bar must be passed underneath (climbing underneath) in order to reach the floor of the bar between the two bars first. The most common variant for jumping over the bar is for the participant to hold on to one bar with each hand and jump off the floor of the bar, with the arms acting as a support, in order to get onto the lower bar with one leg. The supported leg is then used to push off from the bars, allowing the participant to cross the upper bar with the support of the free-swinging leg. However, there are also other ways to move the body over the upper bar (see overcoming the bar obstacle on the obstacle course in the field).

Target: The landing after the low jump corresponds to the target.

Attempts:

Two, the better attempt is scored.

Measurement:

The running time is measured to the nearest second (round the result mathematically).
The measurement starts with the (start) command of the test leader and ends with the landing after the lower jump (acoustic and/or visual perception).

Control:

The test leader explains all the execution regulations to the participants in advance and shows the controls if necessary (however, all participants should be familiar with the test). During the KT, the test leader accompanies the participant and checks the execution of the exercise. If a mistake is made, the test leader instructs the participant to repeat the entire exercise (except for the slalom, where the participant sets up the club again himself and continues the exercise). If a second test leader is available, the next participant can only be sent onto the course as soon as the participant in front has passed the slalom. There are never more than two competitors on the course. When landing from the low jump, the test leader stops the time. The result is recorded directly electronically or transferred later from an evaluation sheet to an electronic device.

Evaluation:

Evaluation forms and electronic evaluation programmes are available for all sports tests:
www.armee.ch/sportausbildung
-> Downloads -> Sports tests -> Evaluation -> KT

2 stakes, 1 long bench, 1 parallel bar, 5 small soft mats, 1 rope/tape, 1 (gymnastics) tyre, 1 medicine ball (2 kg, Ø 28 cm), 5 clubs, adhesive tape, 1 measuring tape, 1-2 stopwatches, evaluation form including writing materials or device for electronic data collection.

A triangle is formed on the floor using the head and both hands. The larger the area of the triangle (i.e. the further apart the vertices are), the greater the stability. The body is stretched vertically upwards (bend the legs first, then bring them upwards).

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

2 soft mats (small) ► indoor version
1 row

outdoor:
turf field

In a kneeling position, the head and bent arms are supported on the floor; a triangle is formed on the floor with the head and both hands. The larger the area of the triangle (i.e. the further apart the corners are), the greater the stability. This basic position is also the starting position for getting into the headstand. Now lift your knees off the floor and stretch your legs so that they are only resting on the tips of your toes (the position roughly corresponds to the letter "V"). Then lift one leg at a time off the floor and bend it (lower legs/soles of the feet pointing upwards, thighs pointing diagonally downwards); now the body is supported only by the head and hands (maintain balance). From this position, the legs are pushed out together at an angle backwards and upwards, while at the same time the arms are stretched, finally landing in the push-up position (high support, face/gaze downwards).

Attention:
When landing in the high support position (push-up position), consciously tense your torso so that you assume the position immediately (without sagging beforehand).

Lighten:
Lift and bend only one leg off the floor, the other leg remains stretched out on the floor (tiptoe position), making it easier to keep your balance. From this position, push yourself into a high support position.

Harden:
Additional weight (on the feet if necessary)

1 soft mat (small)

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

Exercise description:
The aim is to practise technical/tactical elements intensively, with each participant assuming the position of attacker or defender depending on the game situation. During the exercise, half of the participants are in possession of the ball (= attackers). The remaining players without the ball are defenders. The attackers can shoot at all available baskets, but only once in succession at the same basket. Each defender can get a ball by defending in accordance with the rules (e.g. by stealing the ball or successfully grabbing a rebound). After a successful basket shot, the attacker retains possession of the ball. Each participant counts the baskets scored within a specified time.

Variant:
Vary the ratio of attackers to defenders.

Per 2 participants:
1 basketball/FooBaSKILL ball

Court:
4-6 basketball hoops

The participants dribble from basketball hoop to basketball hoop. The participants have one final attempt at each basket. The winner is the player who has scored the most baskets after a certain time.

Court:
4-6 basketball hoops

Participant:
1 ball (basketball)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner changes).

Variant:
As a league game/royal tournament (winner advances, loser relegated).

No material required

Two participants stand opposite each other and try to touch each other with their flat hands. The target area is the shoulder (safety note: only hit from the outside, not crosswise) and the knees (possibly also the stomach). Play for time or a certain number of points (possibly integrate partner change).

No material required

Two participants lie face to face on their stomachs and lift their arms and upper body off the floor. Now both try to grab their opponent's hands and push them to the floor. The winner is the one who can keep their opponent's hands on the floor for two seconds.

2 soft mats (small) ►indoor version

2 tent sheets ►outdoor version

Indoor post set-up:
Connect the soft mats to each other on the narrow side using Velcro (exercise can also be carried out without mats)

The participants lie in a prone position facing each other (head facing their partner). At the same time, they raise their upper body and hand each other a medicine ball. The upper body is lowered and the participant with the ball brings it to their forehead and then stretches their arms forwards again. The partners perform the exercise again (raising the upper body), with the other participant now bringing the ball to their forehead.

2 soft mats (small)
1 medicine ball

From the boxing position, the medicine ball is pushed against the wall and caught again at head height.

1 wall
1 medicine ball

Two participants lie on their backs with their legs bent opposite each other (legs pointing towards their partner; possibly hook each other's feet). At the same time, the participants perform a torso bend (raise/lower upper body) and hand each other a medicine ball (easy to difficult: hold ball in front, hold ball in front of chest, hold ball up with arms outstretched).

Variant:
One participant holds the claw with raised upper body towards the partner, who in turn also hits two straight lines on the claw with raised upper body. Both participants then perform a torso bend so that the claw can be handed over when the upper body is raised again. During the next exercise (trunk bend), the other participant now hits the claw, etc.

2 soft mats (small)
1 medicine ball

Variant:
1 claw

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the medicine ball is held in a boxing position in front of the head (one hand under the ball, one hand resting on the side of the ball). Participant B is standing approx. 1-2 metres away from their partner. Participant A pushes the ball towards their partner by simultaneously lifting their torso and stretching out their throwing arm. The partner holds the ball briefly and then throws it back again. Participant A changes throwing arm with each pass and does not touch the floor with their shoulders during the entire exercise (do not raise their upper body too high to ensure constant tension in their torso).

Variations:

• Heavier medicine ball
• Participant B throws the ball back immediately.
• Participant B stands further away.

Pro Gruppe:
1 Medizinball
1 Weichmatte (klein)

Participant A lies on their back with their legs bent and feet up. The shoulder blades are raised off the floor and the fists are doubled in front of the head (hands at chin height). Participant B stands upright at his partner's head height with bent forearms (90 degrees at the elbow joint). Participant A raises his upper body explosively, rotates his upper body slightly and strikes crosswise against the hand of participant B (strikes with the left and right fist alternately). The upper body is lowered between repetitions, but the shoulder blades do not touch the floor.

Variant:
Lift the upper body, perform 3 alternating punches (e.g. li-re-li) and lower the upper body again.

Per participant
1 pair of boxing gloves

Per group
1 soft mat (small)

Two participants stand one behind the other in front of the raised (large) soft mat. For 10-15 seconds, the person in front boxes a predetermined punch or punch combination against the mat (really exhausting themselves). Once the time has elapsed, he makes room for his partner and lines up behind him. The second participant now begins to hit the mat. The sports director specifies the number of passes.

Participant:
1 pair of boxing gloves

Pro group:
1 soft mat (large)

Skipping rope:

• bipedal
• jumping on one leg (left/right)
• right/left leg first (variation: lift leg/knee correctly or jump only lightly on the ball of the foot)
• alternating right/left leg first (variation: lift leg/knee correctly or jump only lightly on the ball of the foot)
• alternating left/right heel on the floor

1 skipping rope

In the push-up position, support your arms with your hands on an inverted long bench and place your legs on the floor. Spread your legs apart in small jumps and bring them back together in the starting position. However, a push-up (bending and stretching the arms) is also integrated into the exercise in the position with the legs apart before the legs are brought together.

Variant:
Vary the position of the hands/arms (e.g. wide, narrow, together).

Duelling:
After the strengthening exercise, a light contact fight takes place on the wide or narrow side of the inverted long bench.

Per group of 2:
1 long bench

Participant:
1 pair of boxing gloves