The partners stand hip-width apart, back to back, and hook their bent arms into the sides of each other's bodies. The body is alternately tilted to both sides (left/right). Accordingly, the participants perform the movement mirror-inverted.

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

No material required

Stand hip-width apart, arms bent at chest height and holding the aid at shoulder width (elbows at shoulder height). Move/rotate the upper body from side to side (arm position remains stable).

Variant:
With arms outstretched.

The exercise can also be performed in a kneeling 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 with legs crossed, arms outstretched and held high (overhead) and grasp the aid with both hands. Tilt/move your upper body alternately from one side to the other. 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 hips wide apart, arms outstretched and holding the aid with both hands. Tilt/move the upper body alternately from one side to the other.

Variant:
Exercise can also be performed in a kneeling 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 hips wide apart and upper body bent strongly forwards, arms bent at chest height and holding the aid at shoulder width (elbows at shoulder height). Move/rotate the upper body from one side to the other (arm 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

The partners stand hip-width apart, back to back, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

Variant:
Legs in straddle position.

The exercise can also be performed in a kneeling position.

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 hip-width apart, back to back (keep some distance between them). One participant turns their upper body to the right and the other participant to the left side (own perspective) so that the aid can be passed behind the body or to the respective side. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Transfer the aid further down at knee height or in a high position.

The exercise can also be performed in a kneeling position.

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 hip-width apart with their arms outstretched in front of them (arms closed and grasping each other's hands). Move the arms from one side to the other at chest height with the greatest possible range of motion.

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

No material required

The partners stand with their legs crossed back to back in an upright position, grasping each other's hands with outstretched arms held high (overhead), alternately leaning/moving the upper body from one side to the other.

No material required

The partners stand back to back with their legs crossed in an upright position, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

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 hip-width apart, back to back (keep some distance between them). Both participants turn their upper body to the same side (own perspective) so that the aid can be passed behind the body or on the respective side. Rotate the upper body to the other side and then continue the exercise continuously.

Variant I:
Tilt the upper body slightly forwards.
Variant II:
Transfer the aid further down at knee height or in a high position.

The exercise can also be performed in a kneeling position.

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

Stand with your arms outstretched (possibly including grasping your hands) and holding them high (overhead). Tilt/move the upper body alternately from one side to the other.

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

No material required

The partners stand back to back with their legs straddled wide in an upright position, grasp each other's hands with outstretched arms held high (overhead), alternately lean/move the upper body from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance or kneeling position.

No material required

Legs straddled wide in an upright position with arms outstretched (possibly including hands) and held high (overhead). Tilt/move the upper body alternately from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance or kneeling position.

No material required

The partners stand back to back with their legs straddled wide in an upright position, holding the aid together with outstretched arms (overhead), alternately leaning/moving the upper body from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance or kneeling 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 on four feet with your arms stretched out directly below your shoulders, knees/lower legs hip-width apart, alternating between a position with a rounded back ("cat hump") and a position with a hollow back ("cow"). Perform the movement slowly and in a controlled manner until the end of the respective range. As a variation, circular movements can be integrated with the hips.

Cat: Exhale, draw in the belly button, tilt the pelvis backwards, the spine is curved upwards and the chin is pulled towards the chest, the arms push firmly against the floor.

Cow: Inhale, press your belly button towards the floor, tilt your pelvis forwards, your spine is bent towards the floor and your chin is pointing diagonally forwards (stretch your head, tilt backwards), your shoulder blades are pulled together.

No material required

Sitting on a chair with your back straight, cross your arms behind your head. From this position, slowly rotate your upper body from side to side (looking to the left and right respectively).

1 (office) chair

Legs straddled wide in an upright position, outstretched arms held high (overhead), grasp the aid with both hands. Tilt/move the upper body alternately from one side to the other.

Variant:
Exercise can also be performed in a hip-width stance or kneeling 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

While sitting upright, grip the seat of the chair on each side with your hands. Alternate between a position with a rounded back ("cat hump") and a position with a hollow back ("cow"). Perform the movement slowly and in a controlled manner until the end of each reach.

Cat: Exhale, draw in your belly button, tilt your pelvis backwards, bend your spine upwards, pull your chin towards your chest and push your arms firmly against the seat.

Cow: Inhale, press your belly button towards the floor, tilt your pelvis forwards, your spine is bent towards the floor and your chin is pointing diagonally forwards (stretch your head, tilt backwards), your shoulder blades are pulled together and your arms push firmly against the seat.

1 (office) chair

Legs straddled wide, upper body leaning far forwards. In the swing, alternately bring each hand crosswise to the tip of the foot, with the other hand pointing upwards at the back.

No material required

Frontal facing of the partners with mutual grasping of hands. The arms are raised above the heads and the two participants rotate once around their own axis without letting go of each other's hands. The direction of rotation is changed after each execution.

No material required

Stand with your arms outstretched in front of you and grasp the aid with both hands. Move/swing your arms from one side to the other at chest height with the largest possible range of motion (arms pointing diagonally backwards).

Variant:
Exercise can also be performed in a kneeling 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 arms outstretched in front of you (grasp hands if necessary). Move/swing your arms from one side to the other at chest height with as wide a range of motion as possible (arms pointing diagonally backwards).

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

No material required

The partners stand hip-width apart with their arms outstretched in front of them. Together, the aid is held slightly less than shoulder-width apart at chest height and moved/swung from one side to the other with the greatest possible range of motion (arms pointing diagonally backwards).

Variant:
The exercise can also be performed in a kneeling position.

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 participants lie on their stomachs, form a circle and hold hands (or interlock arms). Depending on the size of the group, two to four "farmers" are nominated who now have to grab as many of the participants lying on the floor (carrots) by the feet and pull them out of the circle (time limit may apply). If they succeed in doing this with one of the participants, this person automatically becomes a "farmer". The aim is to have harvested all the "carrots" at the end.

No material required