The partners stand facing each other with their feet hip-width apart, lean their upper bodies forwards, bring their outstretched arms horizontally forwards at head height (arms in extension of the upper body) and press the palms of their hands against those of their partner.

No material required

The partners sit facing each other (upper body upright, legs stretched out flat on the floor, soles of the feet pressed against those of the partner if possible, otherwise bring the feet past those of the partner and place them at the level of the lower legs), lean the upper body forwards, bringing the outstretched arms horizontally forwards at head level (arms in extension of the upper body) and grasp the aid. The partner pulls the upper body of the other participant towards them with the aid to intensify the stretch. Then swap roles.

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

The partners sit facing each other (upper body upright, legs stretched out flat on the floor, soles of the feet pressed against those of the partner if possible, otherwise bring the feet next to those of the partner and place them at the level of the lower legs), tilt the upper body forwards, bringing the outstretched arms horizontally forwards at head level (arms in extension of the upper body) and grasp the hands of the other participant. The partner pulls the other participant's upper body towards them to intensify the stretch. Then swap roles.

No material required

Sit long (upper body upright, legs stretched out flat on the floor, toes pointing upwards), arms stretched out in front of you at chest height (arms pointing horizontally forwards). Tilt your upper body forwards and move your outstretched arms towards your feet.

No material required

Sit long (upper body upright, legs stretched out flat on the floor, toes pointing upwards), arms stretched out in front of you at chest height (arms pointing horizontally forwards), grasp the aid with both hands at shoulder width. Tilt your upper body forwards and move your outstretched arms/the aid towards your feet. Under certain circumstances, the stretch can be intensified with the aid by pulling yourself towards your feet with its support (e.g. foot loop with the elasticated rubber band, power hose, skipping rope or place the floorball stick on the soles of your 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 facing each other with their feet hip-width apart, lean their upper bodies forwards, grasp the aid together with both hands and move it forwards horizontally at head height with outstretched arms.

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 in a straddle position, place your hands behind your back to push your upper body forwards or hold them straight out in front of your body (in front of you) and move them forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side and move your hands towards the top of your feet.

No material required

Sit in a straddle position, hold your hands (the aid) in front of your body (in front of you) and move them forwards (along the floor) as far as possible.

Variant:
Tilt your upper body to the side and move your hands (the aid) towards the tip of your 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

Sit in a straddle position, lean your upper body to the side and bring your hands (the aid) towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Before changing sides, the upper body is tilted straight forwards (along the floor) in the centre between the legs.

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

Both participants sit upright with their legs stretched out wide and facing their partner. Press the soles of your feet against those of your partner (or one participant holds the soles of their feet against the inside of their partner's lower legs). The partners join hands to pull the upper body of the other participant forwards (towards them). Then switch roles.

No material required

Legs straddled wide with the arms in front. Tilt the upper body to the side, placing the outstretched arms/hands next to or as close as possible to the respective foot (on the inside of the foot). Then change sides.

Variant:
Before changing sides, tilt your upper body forwards and bring your arms/hands to the floor in the centre between your feet.

No material required

When standing, the legs are straddled wide with the arms in front. Turn the upper body to the side and place the outstretched arms/hands next to or as close as possible to the respective foot (on the outside of the foot), keeping the legs as straight as possible at all times. Then switch sides, bending the upper body forwards in the centre between the legs and bringing the outstretched arms towards the floor.

No material required

When standing, the legs are straddled wide with the arms in front. Turn the upper body to the side and place the outstretched arms/hands next to or as close as possible to the respective foot (on the outside of the foot), keeping the legs as straight as possible. Then change sides.

Variant:
Bend the upper body forwards in the centre between the legs between the side changes and bring the outstretched arms towards the floor.

No material required

Legs straddled wide with the arms in front. Tilt the upper body to the side, placing the outstretched arms/hands next to or as close as possible to the respective foot (on the inside or even outside of the foot). Before changing sides, tilt your upper body forwards and bring your arms/hands to the floor in the centre between your feet.

No material required

Both participants sit upright with their legs stretched out wide and facing their partner. Press the soles of your feet against those of your partner (or one participant holds the soles of their feet against the inside of their partner's lower legs). The partners join hands to pull the upper body of the other participant forwards (towards them). Then swap roles.

No material required

Hold your legs outstretched with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (on the inner instep or even outer instep of the foot). Then change sides.

Variant I:
Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your 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

When standing, the legs are straddled wide with the arms in front and the hands grasping the aid at shoulder width. Turn the upper body to the side and place the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (on the outside of the foot), keeping the legs as straight as possible at all times. Then switch sides, bending the upper body forwards in the centre between the legs and bringing the outstretched arms (the aid) towards the floor.

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 legs outstretched with your arms in front of you and the aid in your hands. Tilt the upper body to the side, placing the outstretched arms/hands (the aid) next to or as close as possible to the respective foot (at the instep of the foot). Before changing sides, tilt your upper body forwards and bring your arms/hands (the aid) to the floor in the centre between your 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

Legs straddled, upper body leaning forwards, touch the tip of each foot crosswise with the hand (or bring the hand as close as possible to the foot), the other hand is brought up behind. Then switch sides.

No material required

Sit in a straddle position with your arms outstretched in front of you. Tilt your upper body to the side and bring your hands towards the top of your feet. Then change sides.

Variant:
Before changing sides, tilt your upper body straight forwards in the centre between your legs.

No material required

Sit in a straddle position, lean your upper body to the side and bring your hands towards the top of your feet. Before changing sides, tilt the upper body straight forwards (along the floor) in the centre between the legs.

No material required

Sit in a straddle position, lean your upper body to the side and bring your hands (the aid) towards the tip of your feet. Depending on the aid, the stretch can be intensified by pulling the upper body in the direction of the tip of the foot (e.g. foot loop with elasticated rubber band, power hose, skipping rope or playbands). Then change sides.

Variant:
Before changing sides, tilt the upper body straight forwards (along the floor) in the centre between the legs.

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

Hurdle on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body forwards and pull towards the tip of your foot with your hands (or place one hand on the opposite side of the outstretched leg and the other hand on the floor next to your buttocks for support). Then switch legs.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

No material required

Hurdle sit on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body backwards and support yourself with your arms behind your body. Then switch sides.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

No material required

Hurdle sit on the floor (one leg extended forwards, the other leg bent with the knee pointing to the side and the foot pointing backwards). Tilt your upper body forwards and pull it towards your foot using the aid. Then switch legs.

Caution:
Possible overstretching of the inner ligament in the bent knee joint and overloading of the inner meniscus, which is why this exercise is not recommended!

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