Keep your legs straddled wide, one leg bent and the other straight. Support your upper body over the bent leg and rest your hands on your hips or the bent leg. The stretch is intensified by bending the supporting leg more strongly. Then switch sides.

No material required

Legs straddled wide and arms in front. Tilt your upper body to the side and place your outstretched arms/hands next to or as close as possible to your feet. Then switch sides.

No material required

Legs straddled wide, keep one leg bent and the other straight. Hold the upper body above the bent leg and place the aid next to the bent leg. 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. The stretch can be intensified by bending the supporting leg more strongly. Then switch 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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Both participants extend their arm towards their partner. One participant grabs their partner's hand and pulls their partner's upper body towards them. The positions are then swapped before changing sides.

No material required

The partners stand back to back with their legs in a (wide) straddle position. Grasp each other's hands with the arms overhead (holding them up) and tilt the upper body to the side. Then change sides.

Variations:
Cross your legs instead of straddling and change leg position when changing sides.

The exercise can also be performed in a seated position.

No material required

The partners stand back to back with their legs in a (wide) straddle position. Hold the aid overhead (holding it up) and tilt the upper body to the side. Then change sides.

Variant:
Cross your legs instead of straddling and change leg position when changing sides.

The exercise can also be performed in a seated 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//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band
1 gymnastics ball

Legs straddled wide, lean your upper body to the side with arms outstretched and held high. Then switch sides.

No material required

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm above your head (side away from your partner) and lean your upper body to the side of the outstretched leg to grab your partner's hand. Then switch sides.

Variant:
Hold both arms overhead (holding them up).

No material required

The partners stand back to back with their legs in a (wide) straddle position. Grasp each other's hands with the arms overhead (holding them up) and tilt the upper body to the side. Then switch sides.

Variations:
Cross your legs instead of straddling.

Exercise can also be performed in a seated position.

No material required

Legs straddled wide, with one arm held high (other arm resting on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

No material required

Kneel with one leg outstretched to the side, hold your outstretched arms above your head (holding them up) and tilt your upper body to the side of the outstretched leg. Then switch sides.

Variant:
Only hold the arm away from the outstretched leg up.

No material required

Legs straddled wide, with one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm overhead. Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch 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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold your arms as straight as possible above your head (holding them up) and lean your upper body to the side of the outstretched leg to grasp the aid together. Then switch sides.

Variant:
Grab the aid with only one outstretched arm (side away from the partner).

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the aid together. Then switch sides.

Variant:
Hold both arms overhead (holding them up) and grasp the aid together.

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

Grasp your legs wide, grasp the aid with both hands and lean your upper body to the side with your arms outstretched and held high. Then switch 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

Kneel with one leg stretched out to the side, hold the aid overhead with the arm away from the outstretched leg (arm held high) and tilt the upper body to the side of the outstretched leg. Then switch sides.

Variant:
Both arms held high.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold one arm overhead (side away from the partner) and tilt the upper body to the side of the outstretched leg to grasp the aid together. Then switch sides.

Variant:
Hold both arms overhead (holding them up) and grasp the aid together.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Both participants extend their arm towards their partner. One participant grabs their partner's hand and pulls their partner's upper body towards them. The roles are then reversed before switching sides.

No material required

Kneel with one leg stretched out to the side, hold the arm away from the outstretched leg above your head (holding it up) and tilt your upper body to the side of the outstretched leg. Then switch sides.

Variant:
Both arms held high.

No material required

Kneel with one leg stretched out to the side, hold the aid above your head with your arms stretched out as far as possible (arms held high) and tilt your upper body to the side of the leg that is stretched out. Then switch sides.

Variant:
Only hold the arm away from the outstretched leg overhead.

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

Kneel to the side of your partner and stretch one leg out to the side towards the other participant. Hold your arms as straight as possible above your head (holding them up) and lean your upper body to the side of the outstretched leg to grasp your partner's hands. Then switch sides.

Variant:
Holding hands on opposite sides with only one arm extended overhead (side away from the partner).

No material required

Kneel next to your partner and stretch one leg out to the side towards the other participant. One participant stretches out their arm with the aid in their hand on the side of the outstretched leg towards their partner, the other participant also grasps the aid and pulls their partner's upper body towards them. The roles are then reversed before switching sides.

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

Frontally facing each other, legs straddled wide. Tilt your upper body forwards and hold each other's hands with outstretched arms. Bend the leg on one side and tilt the upper body slightly to the side, the other leg remains extended. The partner performs the movement in reverse. Then switch sides.

No material required

Stand on one leg and grasp the instep of the other bent leg with your hand (same side of the body), pulling your heel towards your buttocks. Push your pelvis forwards and straighten up, keeping your upper body straight (upright posture). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. To keep your balance, fixate on a point with your eyes. If necessary, you can also support yourself against a friend or a wall.

No material required

Lying on your side, grasp the instep of the foot of the upper leg with your hand (same side of the body) and pull the heel towards the buttocks. Push the pelvis forwards and stabilise the position with the other (lower) arm (support the head). The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs.

No material required