The partners stand slightly apart from each other (facing in the same direction) and each hold an aid at the side of the body, performing squats together (bend and straighten legs, lower buttocks to knee height).

Per group of 2:
2 sticks ►unihockey, intercrosse/lacrosse, Nordic walking
2 rackets ►badminton/speedminton, smolball
2 elasticated rubber bands/strength hoses/skipping ropes/playing ropes
2 gymnastics sticks with elastic

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

Per group of 2:
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 facing each other, arms outstretched and holding the aid at shoulder width. Alternately, the participants perform a squat (bend and straighten legs, lower buttocks to knee height), holding the aid in such a way that the active participant is prevented from tipping backwards.

Per group of 2:
1 stick ►unihockey, 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

With your upper body leaning backwards, support yourself with your arms behind your back, bend one leg and stretch out the other (both legs lifted off the floor). Stretch and bend the legs alternately.

Variant:
Stretch and bend both legs at the same time.

No material required

While seated, support your upper body leaning backwards with your arms behind your back, move your slightly bent legs up and down (knee position remains stable), spread your legs apart and bring them together again and perform circular movements (also with outstretched legs) (vary the range of movement).

No material required

From a shoulder-width stance, perform quick squats (bend and straighten your legs) with different ranges of motion (lower your buttocks to different degrees), with your arms supported on your hips or extended forwards at chest height (in front of you).

No material required

With their arms outstretched shoulder-width apart, the partners stand facing each other and grasp each other's hands. Alternately, the participants perform a squat (bend and straighten legs, lower buttocks to below the knees), whereby holding hands prevents the active participant from tipping backwards.

No material required

Lie on your back with your hands flat on the floor and your arms stretched out to the side or crossed over your chest. Press your feet against your partner's, with one leg bent and the other leg almost straight. Alternate stretching/pushing and bending of the legs, with the partner performing the movement in mirror image.

Variant:
Stretch or bend both legs at the same time (the partner performs the movement in the opposite direction).

No material required

While seated, support your upper body, leaning slightly backwards, with your arms behind your back and press the soles of your feet against your partner's, with one participant holding their legs straight and the other bent. The participants bend and straighten their legs in constant alternation (perform the movement in opposite directions).

No material required

Deep squat position (buttocks below the knees), with the feet more than hip-width apart and the toes pointing slightly outwards. In this deep squat position, alternately move one knee towards the other leg (rotating it inwards) and bring it down to the floor. Keep your back as straight as possible.

No material required

Stand on one leg, bend the free leg so that the foot can be placed with the outer instep (or the outside of the lower leg) on the supporting leg above the knee (the leg position corresponds to the number 4). Bend your hands in front of you or rest them on your hips. Bend the standing leg slightly (small one-legged squat) and stretch back to the starting position in the upright one-legged stance. As a variation, the upper body can also be tilted forwards and downwards while bending the supporting leg. Switch sides after a few repetitions.

No material required

Lunge, hold the front leg at a right angle between the lower leg and thigh (foot flat on the floor), the back leg can be slightly bent (only the tip of the foot touches the floor), arms supported on the hips, slowly and in a controlled manner tilt the front leg outwards and return to the starting position. After a few repetitions, switch sides (other leg in front in a lunge). The starting position can also be changed by placing the knee of the back leg and the hands on the floor on one side of the front leg.

No material required

While seated, support your upper body, leaning slightly backwards, with your arms behind your back, lift your legs off the floor and clamp the aid between your feet. With the legs strongly bent, the thigh position remains stable and only the lower legs are moved up and down (bring the heels to the floor; movement takes place exclusively in the knee joint). Then change the movement by stretching the bent legs forwards/pushing them out and pulling them back in again (bring your feet towards your buttocks). Switch between the two movements 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

From a shoulder-width stance, perform quick squats (bend and straighten legs) with different ranges of motion (lower buttocks to different degrees), holding the aid at chest height with arms stretched out in front of you at shoulder width (in front of you).

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

While seated, support the upper body, leaning slightly backwards, with the arms behind the back, press the soles of the feet against those of the partner to clamp the aid together with the feet, with one participant holding the legs straight and the other bent. The participants bend and stretch their legs in constant alternation (perform the movement in opposite directions).

Per group of 2:
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

Sit with your upper body leaning slightly backwards and your arms behind your back, legs raised off the floor. With the legs strongly bent, the thigh position remains stable and only the lower legs are moved up and down (bring the heels to the floor; movement takes place exclusively in the knee joint). Then change the movement by stretching the bent legs forwards/pushing them out and pulling them back in again (bring your feet towards your buttocks). Switch between the two movements from time to time.

No material required

Sitting down, support your upper body, leaning slightly backwards, with your arms behind your back, bend your legs sharply (feet close to your buttocks) and place your feet flat on the floor. Push your legs forwards along the floor until your legs are stretched (heels on the floor, feet pointing upwards). Then spread your legs out to each side and return to the starting position in a circular motion by bending your legs again (move your legs almost to the end with your heels on the floor).

No material required

Lunge, holding the front leg at a right angle between the lower leg and thigh (foot placed flat on the floor), the back leg can be slightly bent (only the tip of the foot touches the floor), one arm supported on the hip (side of the front leg), the other arm holding the aid perpendicular to the floor (aid placed on the floor approximately at the height of the front foot on the side of the leg that is moved backwards). Slowly tilt the front leg outwards in a controlled manner and return to the starting position. After a few repetitions, switch sides (other leg in front in a lunge). The starting position can also be changed by placing the knee of the back leg and the hands on the floor on one side of the front leg.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic

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. 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.

No material required

Stand on one leg with the 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. At the same time, grasp your hands (or press your palms together) and make circular movements with your wrists in both directions

No material required

Stand on one leg with the 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. At the same time, hold the aid with both hands approximately shoulder-width apart and make circular movements in both directions with your wrists.

Per participant:
1 rope/string/power hose

Stand on one leg with the 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. At the same time, 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).

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

Bend your arms so that your elbows are at shoulder height and point to the side (place your hands on your shoulders if necessary). Perform circular movements with different ranges of motion by rotating the elbows forwards. Change the direction of rotation from time to time (backward rotation).

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

No material required

Extend one arm in an upright position (overhead). Perform circular movements by rotating the arm forwards. Change the direction of rotation of the arm from time to time (backward rotation). Then switch sides/arms.

Variations:
Mobilise both arms simultaneously (swing the arms parallel, offset or in opposite directions).

The exercise can also be performed in a seated or kneeling position.

No material required

Stretch one arm out in front of you. Move the arm backwards and forwards again at chest height with the greatest possible range of motion (upper body always facing forwards). The arm can also be moved in front of the body at chest height beyond the hold-forward position so that the arm is pointing diagonally forwards. Then change sides. Change sides from time to time.

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

No material required