Sitting, support your upper body with your arms while leaning backwards. Clamp the aid between your feet with your legs slightly bent. Perform circular movements (vary the range) with your legs (knee position remains stable)

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

Stand on one leg (the aid points vertically to the floor and is placed with one end on the floor - on the side of the lowered leg), the free leg bent/knee held high. Circle/rotate the free leg from the inside to the outside and vice versa (turn in/out). Change the playing or standing leg from time to time.

1 Stock ► Unihockey, Intercrosse/Lacrosse, Nordic Walking

Stand shoulder-width apart, upper body upright with arms held high (hold the aid in both hands). Tilt the upper body forwards and bring the outstretched arms/hands (the aid) towards the floor (position/angle of the arms and upper body remains stable/unchanged). Then straighten the upper body again/return to the starting position.

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

Stand upright, bring your hands to the floor with your arms straight and your legs straight. From this position, move your hands forwards alternately (running with your hands) until your lower and upper body form a straight line (push-up position). From the push-up position, move the hands alternately (running) back to the legs as far as possible (legs remain stretched), straighten the upper body to return to the starting position of standing.

No material required

Lie on your back with your arms stretched out to the side. Move the tip of each foot with an outstretched leg crosswise to the opposite hand, while the shoulder blades always touch the floor. Switch sides after each exercise.

No material required

Stand hip-width apart with your arms held high. Tilt your upper body as far back as possible and push your hips forwards. With momentum, tilt your upper body forwards and bring your outstretched arms to your shins. Keep alternating between the two positions.

No material required

The partners stand back to back with their legs slightly straddled (keep some distance between them). Alternately, the hands are brought together once between the legs, once with outstretched arms above the heads (mutual high-five).

No material required

Frontal facing of the partners with mutual grasping of hands. Both participants step over one arm with one foot on the same side and perform a complete turn outwards without letting go of their hands (these are brought over the head to the other side). As soon as they are facing each other again, the other leg is extended and the "knot" is untied.

No material required

Legs straddled wide, upper body upright with arms held high. Tilt the upper body alternately to the side, to the centre and to the other side, placing the hands next to or as close as possible to the respective foot or between the feet. In between, always straighten the upper body back up/back to the starting position.

No material required

Stand hip-width apart with your arms held high (grasp the aid with both hands shoulder-width apart). Tilt your upper body as far back as possible and push your hips forwards. With momentum, tilt your upper body forwards and bring your outstretched arms/the aid to your shins. Keep alternating between the two positions.

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

Legs straddled wide, upper body upright with arms held high (holding the aid in both hands). Tilt the upper body alternately to the side, to the centre and to the other side, placing the hands (the aid) next to or as close as possible to the respective foot or between the feet. In the meantime, the upper body is always straightened up again/into the starting position.

Variant I:
Place the aid (e.g. stick/stick) next to the respective foot or between the feet a few times and pick it up again.
Variant II:
Bounce the aid (e.g. ball) a few times next to the foot or between the feet.

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 back to back with their legs slightly straddled (keep some distance between them). Alternate between handing the aid to the other participant between their legs and with their arms stretched out above their heads.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►Frisbee Ultimate
1 elastic rubber band//power tube/skipping rope/spinbond

Legs straddled wide, upper body upright with arms straight and held high (overhead). Tilt your upper body forwards and touch the floor between your legs with your hands (keep your arms straight). Then straighten the upper body again/return to the starting position.

No material required

Lie on your back with your legs bent, your heels close to your buttocks and your feet flat on the floor, your arms bent so that your elbows are pointing upwards and your palms are placed flat on the floor next to your head. From this position, push the upper body including the pelvis away from the floor until the belly button is the highest point (assume a "bridge" position), distributing the weight evenly on the hands and feet, with the head looking backwards and down towards the hands. Hold the position and very slowly and carefully return to the starting position.

No material required

Legs straddled wide, upper body upright with arms stretched and held high (hold the aid above your head). Tilt your upper body forwards and touch the floor between your legs with your hands/the aid (keep your arms straight). Then straighten the upper body again/return to the starting position.

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

Legs crossed, upper body upright with arms straight and held high (overhead). Tilt your upper body forwards and touch the floor in front of your legs with your hands (keep your arms straight). Then straighten the upper body again/return to the starting position. Change the leg position from time to time.

No material required

Stand with your feet shoulder-width apart, upper body upright with arms straight and held high (overhead). Tilt your upper body forwards and touch the floor between your legs with your hands (keep your arms straight). Then straighten the upper body again/return to the starting position.

No material required

Legs crossed, upper body upright with arms stretched and held high (hold the aid above your head). Tilt your upper body forwards and touch the floor in front of your legs with your hands/the aid (keep your arms stretched). Then straighten the upper body again/return to the starting position. Change the leg position 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

Stand with your feet shoulder-width apart, upper body upright with arms straight and held high (hold the aid above your head). Tilt your upper body forwards and touch the floor between your legs with your hands/the aid (keep your arms straight). Then straighten the upper body again/return to the starting position.

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

Stand with your knees slightly bent and place your feet close together (or even the inside of your feet together). Perform circular movements with your knees in both directions (vary the range) and movements to the side (tilt left/right)

No material required

Stand with your knees slightly bent, place your feet close together and clamp the aid between your knees. Perform circular movements with your knees in both directions (vary the range) and movements to the side (tilt left/right)

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

Stand with your feet shoulder-width apart and your knees slightly bent. Circle your knees from the inside to the outside and in the opposite direction.

No material required

Stand on one leg, free leg bent/knee held high. Circle the lower leg of the free leg in both directions (vary the circumference) and swing back and forth (move left/right). Change the playing or standing leg from time to time.

No material required

While seated, support your upper body, leaning slightly backwards, with your arms behind your back and press your slightly bent feet against your partner's feet. Move your legs up and down together (also with a stable knee position), move to both sides (to the left and right respectively) and perform circular movements (vary the range of movement).

Variant:
Spread your legs out to each side and bring them back together (participants' feet remain in contact in the straddle position).

No material required

Sitting, support your upper body with your arms, leaning backwards. Press your feet against your partner's with one leg bent and the other leg extended. Alternate stretching/pushing and bending of the legs. The partner performs the movement in reverse.

Variant:
Stretch or bend both legs simultaneously (the partner performs the movement in reverse)

No material required