Two participants stand, lie, sit or kneel behind each other in a line at a distance of approx. 1-2 metres. The hands are placed on the back. At a signal from the sports leader, the participant in the back tries to catch the participant in front in front of a defined line. The roles are swapped on the next pass.

Possible start signals:

Acoustic:

• Call from the sports leader
• Tambourine
• Start music
  

Visual:

• Coloured cloths/hats (one colour is the start)
• Sports leader gives a signal (e.g. raise/lower arms).e.g. raise/lower arms, show number of fingers)

According to signal selection:
1 music system with music
2 drumsticks
1 tambourine
4 cloths/caps

The pair stand opposite each other (facing their partner). A distance of approx. 3-4 metres is maintained between the binomial. The binomial tries to string together 10 successful passes as quickly as possible. A pass is successful if the throwing disc (the frisbee), the ball (with the playing equipment) is caught or the shuttle (ball) is returned correctly. If a mistake is made (the disc or the ball/shuttle falls to the ground), the count starts again. The distance can be varied as desired after a successful attempt.

Variant I:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that is the first to string together 10 successful passes after the sports director's start signal. After each pass, the distance is increased (one row moves back 1-2 steps).
Variant II:
The sports leader specifies a throwing/striking/passing technique, provided that the individual techniques have already been practised.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

The pair stand opposite each other (facing their partner). A distance of approx. 3-4 metres is maintained between the binomial. The binomial tries to string together 10 successful passes as quickly as possible. A pass is successful if the throwing disc (the frisbee), the ball (with the playing equipment) is caught or the shuttle (ball) is returned correctly. If a mistake is made (the disc or the ball/shuttle falls to the ground), the count starts again. The distance can be varied as desired after a successful attempt.

Variant I:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that is the first to string together 10 successful passes after the sports director's start signal. After each pass, the distance is increased (one row moves back 1-2 steps).
Variant II:
The sports leader specifies a throwing/striking/passing technique, provided that the individual techniques have already been practised.

Per participant:
1 bat/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton

Per group of 2:
1 disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton

The pair stand opposite each other (facing their partner). A distance of approx. 3-4 metres is maintained between the binomial. The binomial tries to string together 10 successful passes as quickly as possible. A pass is successful if the throwing disc (the frisbee), the ball (with the playing equipment) is caught or the shuttle (ball) is returned correctly. If a mistake is made (the disc or the ball/shuttle falls to the ground), the count starts again. The distance can be varied as desired after a successful attempt.

Variant I:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that is the first to string together 10 successful passes after the sports director's start signal. After each pass, the distance is increased (one row moves back 1-2 steps).
Variant II:
The sports leader specifies a throwing/striking/passing technique, provided that the individual techniques have already been practised.

Per participant:
1 racket/stick ► Intercrosse/Lacrosse, Smolball, Floorball, Badminton/Speedminton, Street Racket

Per group of 2:
1 throwing disc (Frisbee)/ball/shuttle ► Frisbee Ultimate, Basketball, Blitzball/Rugby/Football, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Floorball, Volleyball, Badminton/Speedminton, Street Racket

All participants move freely in the hall/area. Within the group, the participants pass a ball/throwing disc to each other. The sports leader can specify types of pass (e.g. ground pass, high pass, inside and outside instep, backhand, forehand, etc.) and throwing disc/ball receptions (e.g. one/two-handed catching, receiving with the sole of the foot, etc.). The exercise is then rearranged so that one group (e.g. blue) plays the ball/throwing disc to the other group (e.g. red) and in turn receives the ball/throwing disc from another group (e.g. green). The sports leader can integrate additional balls/throwing discs into the exercise.

Variant:
If the sports leader calls out the colour of a group with the addition "column" (e.g. "blue column"), the called group lines up in a row facing the back of the person in front (distance between the participants approx. 1-2 metres). Next, the sports leader calls a command for another group (e.g. command "red slalom"), which performs a movement task with the ball/throwing disc around the group lined up in column (e.g. bouncing the ball, guiding the ball with the feet or balancing the ball on a piece of equipment). The participant who has passed the slalom then passes the ball back to the next group member (e.g. past the lined-up group or between the spread legs). Once all group members have completed the slalom, all participants move freely around the hall/area again.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 wristband/stick ►team identification

Per group:
1 ball/throwing disc (Frisbee) ►Basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Tchoukball, Floorball

Sports leader:
x additional balls/throwing discs (optional)

All participants move freely in the hall/area. Within the group, the participants pass a ball/throwing disc to each other. The sports leader can specify types of pass (e.g. ground pass, high pass, inside and outside instep, backhand, forehand, etc.) and throwing disc/ball receptions (e.g. one/two-handed catching, receiving with the sole of the foot, etc.). The exercise is then rearranged so that one group (e.g. blue) plays the ball/throwing disc to the other group (e.g. red) and in turn receives the ball/throwing disc from another group (e.g. green). The sports leader can integrate additional balls/throwing discs into the exercise.

Variant:
If the sports leader calls out the colour of a group with the addition "column" (e.g. "blue column"), the called group lines up in a row facing the back of the person in front (distance between the participants approx. 1-2 metres). Next, the sports leader calls a command for another group (e.g. command "red slalom"), which performs a movement task with the ball/throwing disc around the group lined up in column (e.g. bouncing the ball, guiding the ball with the feet or balancing the ball on a piece of equipment). The participant who has passed the slalom then passes the ball back to the next group member (e.g. past the lined-up group or between the spread legs). Once all group members have completed the slalom, all participants move freely around the hall/area again.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball
1 wristband/stick ►team identification

Per group:
1 ball/throwing disc (Frisbee) ►Basketball, Frisbee Ultimate, FooBaSKILL, Futsal/Football, Handball, Intercrosse/Lacrosse, Smolball, Tchoukball, Floorball

Sports leader:
x additional balls/throwing discs (optional)

Two participants face each other and pass the ball/shuttle to each other. The distances and types of pass (e.g. high pass, backhand, forehand, etc.) are varied.

The exercise can be performed with either the stronger or weaker hand.

Per participant:
1 racket ►smolball, badminton/speedminton

Per group of 2:
1 ball/shuttle ►smolball, badminton/speedminton

Two participants stand opposite each other and pass the ball/throwing disc to each other. The distances, types of pass (e.g. ground pass, high pass, inside and outside instep, backhand, forehand, overhead throw, etc.) and throwing disc/ball reception (e.g. one/two-handed catch, reception with the sole of the foot, sandwich catch, etc.) are varied. After the static form, the participants move freely around the hall/area and pass the ball/throwing disc to each other while moving.

It is important to ensure that the exercise is performed with both the stronger and weaker hand (ditto foot).

Variant I:
Include challenging trick throws/shots.
Variant II:
The two participants each throw/pass a ball/disc (frisbee) to their partner at the same time, whereby it should be agreed who throws/passes their ball/disc at which height/side.

Per participant:
1 stick/stick ►intercrosse/lacrosse, smolball, floorball

Per group:
1 ball/throwing disc ►basketball, Frisbee Ultimate, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, tchoukball, floorball

1 additional ball/throwing disc (Frisbee) ►variant

Stretch the following muscle groups (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Belly muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

.

Variant:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Stretch the following muscle groups together with your partner (without rocking movements):

• Calf muscles
• Thigh muscles
• Buttock muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

.

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

No material required

Stretch the following muscle groups using an aid (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variation:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per Tn:
1 ball ► Basketball, 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/gym stick with elastic band/stretch tube/skipping rope/spinbond

Stretch the following muscle groups together with your partner using an aid (without rocking movements):

• Calf muscles
• Thigh muscles
• Gut muscles
• Abductors
• Adductors
• Abdominal muscles
• Back muscles
• Chest muscles
• Shoulder muscles
• Arm extensors
• Arm flexors
• Neck muscles

Variant:
In place of the exercise leader, one participant gives the exercise. After each exercise, another participant takes on the role of leader

Per group of 2:
1 ball ► Basketball, 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/gym stick with elastic band/stretch tube/skipping rope/spinbond

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body and press your elbows on the inside of your knees (press your knees towards the floor). Keep your upper body upright.

No material required

Sit upright, bend your legs and place the soles of your feet flat against each other in front of your body. Use your hands to pull your feet towards your body, keeping your upper body upright. The partner stands behind the seated participant and presses the knees lightly to the floor (adjust the intensity to the partner). The position is then changed.

No material required

Stand on four feet, supporting yourself on your knees and hands. Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Move your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

No material required

Squat low (buttocks below the knees), feet pointing slightly outwards, back straight (upper body leaning slightly forwards), use your elbows to push your knees slightly outwards.

No material required

Sit with your legs bent and your feet flat on the floor, bring your arms forwards under your legs (from the inside to the outside between your legs) so that each hand grips the instep of your foot (same side of your body) and keep your back straight. Use your hands to pull your upper body (chest) forwards (always keep your back straight).

No material required

Stand hip-width apart, bend one arm upwards so that the hand touches the back between the shoulder blades and the elbow points upwards. Pull your elbow towards your body with the other hand. Then switch sides.

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

No material required

In a kneeling position, place your arms vertically on the floor in front of your body, supporting your upper body as it leans forwards. Turn your arms out so that your fingers are pointing towards your body and lean slightly backwards to intensify the stretch.

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards). Pull your fingers towards your body with the other hand. Then switch sides.

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

No material required

Stand upright facing your partner, stretch your arms horizontally forwards in front of your body (bend your hand, palm facing your partner). The partner presses the fingertips lightly in the direction of the active participant. The position is then changed.

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

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards) and pull your fingers towards your body with your other hand and the aid. Then switch sides.

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

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

Raise your upper body in a prone position, place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body)

No material required

Stand upright with your legs straddled and arms outstretched in an upright position. Tilt the upper body (including arms) back.

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

No material required

Stand with your hips wide apart and your arms held high. Tilt your upper body as far back as possible and push your hips forwards.

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

No material required