One ribbon per team is attached to the bottom rung of the wall bars. The first participant in the group runs to the rung, removes the ribbon and attaches it one rung higher. He then takes over from the next runner, who in turn attaches the ribbon higher up. Which group attaches the ribbon to the top rung first?

Variant:
Hanging the ribbon from the bottom to the top and back to the starting position)?

For each group:
1 play bar
1 wall bars

Feedback from the participants regarding their own running style and observations of the different running styles of their team-mates: most common mistakes and corresponding corrections.

Short repetition of the key points on running style by the sports director:
A light and relaxed running style is very important and prevents postural damage. When running, the torso is always upright and slightly bent forwards. This stabilises the running movement, which requires good core muscles. The arms are bent and the hands are slightly open. The shoulders and neck should be relaxed and not actively involved in the movement.

A basic distinction is made between 3 running styles: Heel, midfoot and ball of the foot runners. In addition, a distinction can be made between three foot strike phases: normal pronation, overpronation or supination.

Once again, the sports director should emphasise the importance of footwear; when buying shoes, please note:

• Heel stability. The shoe must fit very well at the heel and must not slip.
• Toe freedom must be guaranteed. If in doubt, buy the shoe half a size larger.
• When buying new running shoes, take your old shoes with you for comparison and seek advice from a specialist.

One participant is in the forearm support position, the other participant is in the push-up position to the side of their partner at torso height (body view of the participants corresponds to the letter "T"). The trainee in the push-up position places their feet on their partner's back and lowers their upper body by bending and stretching their arms (push-up), while the trainee in the forearm support maintains a stable position.

Attention:
Tense your core, do not let your pelvis sag (applies to both participants); during the push-ups, bend your elbows approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Lower the knees (feet vertically in the air); barely bend the arms (lower the upper body less); support the arms on a raised surface.

Harden:
Additional weight (on the back).

1 Raised base (e.g. 1-2 vaulting box elements incl. top section) ► Make the exercise easier (position)

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

Exercise description:
One participant is in the forearm support position, the other participant is in the push-up position to the side of their partner at torso height (body view of the participants corresponds to the letter "T"). The trainee in the push-up position places their hands on their partner's back and lowers their upper body by bending and stretching their arms (push-up), while the trainee in the forearm support maintains a stable position.

Attention: Tense the torso, do not let the pelvis sag (applies to both participants); elbows bent at an angle of approx. 45° from the upper body during the push-ups ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten: Lower the knees (feet vertically in the air); barely bend the arms (lower the upper body less).

Harden: Additional weight (on your back); support your feet on a raised surface.

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 raised base (e.g. 1-2 vaulting box elements incl. top section) ► Make the exercise more difficult (position)

Push-up position, legs (shins) placed on the exercise ball, arms bent and stretched (upper body lowered and raised).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less; bring the exercise ball closer to your hips.

Harden:
Additional weight (on the shoulders); unstable support for the arms.

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

1 exercise ball

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

Push-up position with your feet on a raised surface, bend and stretch your arms (lower and raise your upper body).

Attention:
No hollow back, elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less; place a lower support or legs on the floor.

Harden:
Additional weight (on the shoulders); unstable support for the arms.

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

1 raised surface (e.g. indoor: long bench, vaulting box element; outdoor: tyre, wall)

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

Push-up position with your feet on the seat of the chair, bend and stretch your arms (lower and raise your upper body).

Caution:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders fixed and pulled down towards the hips.

1 (office) chair

Push-up position, feet on the floor (tiptoe position), arms support the upper body on the edge of the top of the Swedish box, bend and stretch the arms (lower and raise the upper body).

Attention:
No hollow back, tense torso, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips.

Lighten:
Support in place (without bending and stretching the arms); more box elements (more upright position).

Harden:
Less box elements (lower position); additional weight (on the back); swap the position of the arms/legs; unstable support for the legs.

3-4 vaulting box elements (incl. upper part)

1-2 additional box elements ► to make the exercise easier

1 weight waistcoat ► to make the exercise more difficult (additional weight)
1 weight disc/sandbag ► to make the exercise more difficult (additional weight) - if the position allows
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Push-up position, arms support the upper body on the exercise ball, bend and stretch arms (lower and raise upper body).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips. To prevent the ball from rolling away, you can lean it against a wall.

Lighten:
Support yourself in place (without bending and stretching your arms); lower your upper body less.

Harden:
Lift one leg off the floor when lowering your upper body; additional weight (on your shoulders); unstable support for your legs.

1 exercise ball

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

Push-up position with your hands on a raised surface, bend and stretch your arms (lower and raise your upper body).

Attention:
No hollow back, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips.

Lighten:
Support in place (without bending and stretching the arms); lower the upper body less; higher base.

Harden:
Additional weight (on the shoulders); hands placed on the floor; unstable support for the legs.

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

1 raised surface (e.g. indoor: long bench, vaulting box element; outdoor: tyre, wall)

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

Push-up position, feet on the floor (tiptoe position), arms support the upper body on the edge of the chair, bend and stretch the arms (lower and raise the upper body).

Attention:
No hollow back, tense torso, elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pulled down towards the hips.

1 (office) chair

Kneeling position with upper body leaning forwards, arms supporting the upper body on the edge of the chair, bend and stretch arms (lower and raise upper body).

1 (office) chair

Bend and stretch your arms in the push-up position (lower and raise your upper body). In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back and the elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). The shoulders are fixed and pulled down towards the hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent); support your arms on a raised surface.

Harden:
Additional weight (on your back); place your legs on a raised surface; unstable surface for your arms and/or legs; try out push-up variations (e.g. clapping your hands).: clap your hands, one-arm, "crab", "spartan", "superman", "leg flag", "aztec" or "shaolin" push-ups).

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

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

Push-up position with your feet on the bars and your hands gripping the bar, bend and stretch your arms (lower and raise your upper body). In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
No hollow back, the shoulders are fixed and pulled down towards the hips.

Lighten:
Lower your upper body less (hardly bend your arms); normal push-ups on the floor (possibly even place your knees on the floor (feet held high). Standing upright, lean forwards and support your upper body with your hands on the bars with your arms outstretched, then bend and stretch your arms (bring your chest to the bar and back to the starting position).

Harden:
Additional weight (on your back).

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

In the push-up position, bend and stretch your arms (lower and raise your upper body), resting your arms on the balls of your fists. In the deep push-up position, the elbows are at the side of the body (no outward movement of the elbows).

Attention:
Do not have a hollow back and bend the elbows at an angle of approx. 45° from the upper body ("A" shape with the arms). The shoulders are fixed and pulled down towards the hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent); support your arms on a raised surface.

Harden:
Additional weight (on your back); place your legs on a raised surface; unstable surface for your arms and/or legs.

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable base)
1 raised base ► Make the exercise easier or more difficult (position)

Both participants in a push-up position with their heads facing each other and approximately one arm's length apart. Bend and stretch your arms (lower and raise your upper body), whenever the upper body is raised, the participants reach a hand across the back. Switch sides/hands after each repetition.

Attention:
Actively tense your core (do not let your hips sag). The elbow position is not at shoulder height but slightly closer to the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent).

Harden:
Additional weight (on the back); raised base for the legs.

Per participant:
1 weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 raised base ► making the exercise more difficult (position)

Exerciser: Push-up position, place hands on (one small hand) on the top of the vaulting box, bend and stretch the arms (lower and raise the upper body).
Partner: Holds the feet of the active participant in a standing position at hip height.

Attention:
Actively tense the torso (do not let the hips sag), elbows are not at shoulder height but slightly closer to the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

Lighten:
Place feet or knees on the floor (without partner); lower upper body less (arms barely bent).

Harden:
Additional weight (on the back); helper raises legs higher than hip height; lower upper body lower (below hand position - 2 swing box tops required).

Variant:
The helper also becomes the exerciser by performing a squat while the partner performs the push-ups (lower body: thigh/gluteal muscles).

1-2 vaulting box top(s)

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

Trainee: From a standing position, lean with your hands on your partner's hands (strong support, good body tension), bend and stretch your arms to lower your upper body and raise it back to the starting position (push-up).
Partner: Lie on your back with your legs straight, arms stretched out and pointing upwards (holding out) to support/grip the hands of the active participant.

Attention:
Actively tense your torso (do not sag), elbows bent at approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Just hold the starting position; bend the arms less (barely lower the upper body).

Harden:
Hold the end position; additional weight (on the shoulders).

Variant:
The participant lying on their back becomes the exerciser by bending and stretching their arms to move their partner up and down (place their hands on their partner's chest if necessary).

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

The participants stand on top of each other in a push-up position (preferably with partners of similar build), with the upper participant resting their feet on the back and their hands on the calves of the lower participant (heads pointing in opposite directions). Both participants bend and stretch their arms at the same time (upper body raised and lowered; push-up). Logically, the load on the lower participant is higher than that of their partner at the top (possibly change position).

Attention:
Actively tense the trunk (do not sag), elbow position is not at shoulder height but slightly closer to the upper body ("A" shape with the arms), shoulders are fixed and pushed down towards the hips.

Lighten:
Only hold the starting position; bend your arms less (barely lower your upper body).

Harden:
Additional weight for one or both participants (on the shoulders).

Variant:
The upper (lower) participant does not perform push-ups (only hold the position) so that the load is only increased for one exerciser.

1-2 weight waistcoat(s)/weight disc(s)/sandbag ► Make the exercise more difficult (additional weight)

One participant lies on their back with their arms stretched vertically upwards, the partner supports themselves with their hands on the shins of the participant lying on the floor, is also held by the shins and lifted into a horizontal position (both participants with stretched arms). Both exercisers bend and stretch their arms at the same time (lowering and raising the participant lying on top).

Attention:
The lifted partner actively tenses their torso so that their pelvis does not sag. The elbow position is not at shoulder height, but slightly closer to the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Only hold the starting position.

Harden:
Additional weight for the upper participant (on the back).

Variant:
One exerciser bends and stretches the arms, while the partner keeps the arms stretched. The roles are swapped after each exercise or from time to time.

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

Push-up position with your arms supported on the tyre, bend and stretch your arms (lower and raise your upper body).

Attention:
Do not let your hips sag, actively tense your torso (no hollow back), elbows bent at an angle of approx. 45° from your upper body ("A" shape with your arms), keep your shoulders fixed and press down towards your hips.

Lighten:
Place your knees on the floor (feet held high); lower your upper body less (arms barely bent).

Harder:
Place your feet on a tyre or helmet; arms supported on a helmet (tight push-ups); additional weight (on your back); unstable support for your arms and/or legs.

Variation:
Vary the position of your hands (e.g.: wide, narrow, together).

1 tyre (DURO) ► make the exercise easier or more difficult (leg position)
1 helmet ► make the exercise more difficult (arm/leg position)
1 weight vest/weight disc/sandbag/fighting rucksack ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/balance board ► make the exercise more difficult (unstable surface)

Place an object (e.g. helmet) on the floor. helmet) on the floor to perform the exercise in the following order:

1. Push-up position with your hands next to the object, perform push-ups,

2. support the hand facing the object on the object, the other hand remains on the floor, perform push-ups,

3. support both hands on the object, perform push-ups,

4. support one hand on the other side of the object on the floor, perform push-ups,

5. support both hands on the floor (opposite side of the starting position), perform push-ups,

6. continue the exercise in the opposite direction.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach). Elbows bent at an angle of approx. 45 degrees from the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

Lighten:
Knees on the floor.

Heavy:
Additional weight (on the back); unstable base for the legs.

1 helmet/(medicine) ball

1 weight vest/weight disc/fighting backpack/sandbag/pneu (PUCH) ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable base)

Push-up position on the balance board, one leg stretched out (in extension of the body) and one leg bent (kneeling) on the floor, arms bent and stretched (upper body lowered and raised).

Attention:
No hollow back, actively tense the torso. Elbows bent approx. 45 degrees from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Both legs bent on the floor (kneeling).

Harder:
Both legs stretched out in extension of the body (standing on the tips of the feet); additional weight on the back; unstable base for the legs too.

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

1 balance board incl. roller

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

Push-up position, legs placed on the long bench; bend and stretch arms (lower and raise upper body).

Attention:
No hollow back, tense torso, elbows bent approx. 45° from upper body ("A" shape with arms), shoulders fixed and pulled down towards hips.

Lighten:
Support your arms on the long bench instead of your legs; lower your upper body less (hardly bend your arms); normal push-ups (arms and legs on the floor).

Harder:
Additional weight (on the back); unstable support for the arms.

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

1 long bench

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

Push-up position, support your upper body with your hands on a ball/helmet (or place your hands on the ball), bend and stretch your arms (lower and raise your upper body).

Attention:
Do not arch your back, tense your torso, bend your elbows approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Just hold the starting position; lower the upper body less (barely bend the arms).

Harden:
Additional weight (on the shoulders); legs on an unstable surface.

1 ball (e.g. medicine or basketball)/helmet

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