Lift one leg and circle the foot in both directions with the greatest possible range of motion (upper and lower leg remain stable). Change the playing or standing leg from time to time.

No material required

Continually switch from standing on your heels to standing on your toes.

No material required

Stand on your toes, perform small jumps upwards, bending your feet during the flight phase so that the tips of your toes point diagonally upwards.

Variant:
One-legged jumps.

No material required

Grasp your hands (or press your palms together) and make circular movements with your wrists in both directions. At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

No material required

Hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists. At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

Per participant:
1 rope/string/power hose

Grab your hands (or press your palms together) and make circular movements with your wrists in both directions. At the same time, lift one leg and circle the foot in both directions with the greatest possible range of motion (upper and lower leg remain stable. Change the playing or standing leg from time to time.

No material required

Grab your hands and make circular movements with your wrists in both directions. At the same time, continuously switch from standing on your heels to standing on your toes.

No material required

Hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists. At the same time, lift one leg and circle the foot in both directions with the greatest possible range of motion (upper and lower leg remain stable). Change the playing or standing leg from time to time.

Per participant:
1 rope/string/power hose

Hold your arms bent in front of your body (elbows close to your body, hands at chest height), perform circular movements in both directions with your hands and shake your hands out from time to time. At the same time, lift one leg and circle the foot in both directions with the greatest possible range of motion (upper and lower leg remain stable). Change the playing or standing leg from time to time.

No material required

Keep your arms bent in front of your body (elbows close to your body, hands at chest height), perform circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time. At the same time, continuously switch from standing on your heels to standing on your toes.

No material required

Hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists. At the same time, continuously switch from standing on your heels to standing on your toes.

Per participant:
1 rope/string/power hose

Hold the aid in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides). At the same time, lift one leg and circle the foot with the greatest possible range of motion in both directions (upper and lower leg remain stable). Change the playing or standing leg from time to time.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Hold the aid in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides). At the same time, continuously switch from standing on your heels to standing on your toes.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Hold your arms bent in front of your body (elbows close to your body, hands at chest height), make circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time. At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

No material required

Hold the aid in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotate the aid/tilt it to both sides). At the same time, lift one foot slightly so that only the tip of the foot touches the floor. Circle the foot in both directions. Change the playing or standing leg from time to time.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

The partners stand opposite each other on one leg (both participants lift the leg on the same side of the body), with the free leg stretched forwards and held by the partner (adjust the height of the leg holding position to the partner's mobility). Hop on the standing leg to the same beat and change legs at a set rhythm (e.g. every third hop). You can also try to bend the foot of the playing leg during the flight phase so that the tip of the toe points diagonally upwards.

No material required

While standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time.

Variant:
Tilt the ankle alternately to the side on the ball.

Pro Tn:
1 ball ► Basektball, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball

When standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time. At the same time, grasp your hands (or press your palms against each other) and make circular movements with your wrists in both directions.

Variant:
Tilt your ankle alternately to the side on the ball.

Pro Tn:
1 ball ► Basektball, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball

When standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time. At the same time, hold the aid (the ball) in your hands or pinch it between your hands and make circular movements in both directions with your wrists (rotating the aid).

Variant:
Tilt your ankle alternately to the side on the ball.

Pro Tn:
2 balls ► Basektball, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball

When standing on one leg, rest the toe of the playing leg on the ball and perform circular movements in both directions. Change the playing or standing leg from time to time. At the same time, keep your arms bent in front of your body (elbows close to your body, hands at chest height), perform circular movements in both directions with your hands/wrists (keep your upper and lower arms stable) and shake your hands out from time to time.

Variant:
Tilt your ankle alternately to the side on the ball.

Pro Tn:
1 ball ► Basektball, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball

Tilt your head forwards (double chin) and move from one side to the other (move your chin from one shoulder to the other).

Variant:
Exercise can also be performed while sitting or kneeling.

No material required

Move your head from one side to the other in a neutral position (facing the respective side).

Variant:
Exercise can also be performed in a sitting or kneeling position.

No material required

Tilt your head to the side (ear to shoulder) and swing from one side to the other (move your head in a semi-circle, always looking forwards).

Variant:
Exercise can also be performed in a sitting or kneeling position.

No material required

Clamp the aid with your chin on your chest (if necessary, use your hands to support the object), move your head from one side to the other (move your chin from one shoulder to the other).

Variant:
Exercise can also be performed in a sitting or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Sit on a chair with your back straight and your hands resting on your thighs. Slowly move your head from one shoulder to the other (look to the left or right side). When changing sides, always keep your head in a neutral position or tilt your head downwards when moving to the other side (double chin).

1 (office) chair