The participants stand approx. 3 metres apart and throw a volleyball at each other. Both participants stand on a medicine ball or a balance board and try to keep their balance. If the exercise is too difficult, the participants can support each other (hold/secure) and first try to stand reasonably safely on the medicine ball/balance board.

► Balance skills

2 balance boards/medicine balls
1 volleyball

The participants pass an Indiaca to each other with the palms of their hands over the raised bar. They try to play right and left and keep the Indiaca in the air for as long as possible.

Variant:
Game (competition) for points.

► Differentiation ability, reaction ability

1 parallel bar
1 Indiaca
4 marking cones (optional) ►Playing field marking

Post set-up:
Fix the uprights of a parallel bar at a great height. Optionally mark a playing field around the bar using cones

The participants stand opposite each other in two marked rectangles with a certain distance between the fields (approx. 4-5 metres for Indiaca/badminton; approx. 8-10 metres for speedminton). The participants play an Indiaca with the palms of their hands or a shuttle with their rackets. When playing with the Indiaca, participants try to play with the right and left. The aim is to keep the Indiaca/shuttle in the air for as long as possible.

Variant:
Game (competition) for points.

► Differentiation ability, reaction ability

8 marker cones/cups
1 Indiaca

Post set-up:
Mark out two playing fields using cones.

Two participants stand opposite each other on the narrow side of a long bench and pass two different balls to each other at the same time.

Variation:
Plays via the floor.

► Balance skills, differentiation skills

2 long benches
1 football
1 volleyball
1 softball
1 floorball
1 tennis ball
1 medicine ball
1 handball
1 lightning ball

Post setup:
Place two long benches parallel to each other with a distance of approx. 2-3 metres between them.

Two participants stand opposite each other on the narrow side of a long bench and try to unbalance their partner by throwing a medicine ball at them so that they have to leave the bench when they catch the ball.

► Balance skills

2 long benches
1 medicine ball

Post set-up:
Place two long benches parallel to each other at a distance of approx. 2-3 metres.

The participants are given a (drinking) break.

Participants are given a break after each station. The recovery time is also used to move to the next station/post.

Place 3 small stones on the floor; balance on two of these stones. Move the third free stone; switch to this stone with one foot. Repeat the process without losing your balance.

Lighten:
Without equipment;
Larger stones.

Harden:
With a backpack;
Smaller stones.

Material per participant: Tenue CNM

Additional material: 3 small stones

A certain distance is to be covered several times in the same time. In the first run, the route is completed at as constant a pace as possible in accordance with the specified intensity range. The partner stops the time required for this and does not tell the runner. The roles are then swapped. At the start of the second run, the runners start with the aim of completing the course in exactly the same time. The partner stops the time again and calculates the difference to the first run.

Course: Circular run or out-and-back course (specify a maximum duration depending on the length of the course)

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in full sentences

Variant:
Complete the same course faster/slower by a certain time.

Per group of 2:
1 stopwatch

The person in front of the group has a rope around their torso, which the person behind them holds with their hands. The person behind stands on two pieces of carpet. Now the participant is led around the painting stick and back on the carpet remnants by the partner (the horse). The participant who was standing on the carpet remnants becomes the "horse" for the next participant in the group on the next pass (in the last changeover, the starting runner still has to be led around the turnaround).
The changeover takes place when the carriage team behind the waiting group returns to the starting position to swap roles. The form can be performed as a competition or as an exercise (for safety reasons, it may be necessary to perform the game form, as the dangerous turns are performed more slowly this way).

Per group:
1 skipping rope
1-2 carpet remnants
2 colouring sticks

The participants form groups of two to four and tell each other as much as possible about today / the past weekend / their plans for the future etc. during an endurance run. The intensity of the run is correspondingly low (nevertheless form strength groups). The endurance run takes place on a familiar circuit (if possible, do not choose the athletics track or the football pitch).

No material required.

The participants form small groups and tell each other as much as possible about today/the past weekend/their plans for the future etc. during an endurance run. The intensity of the run is correspondingly low (nevertheless form strength groups). The endurance run takes place on a circular route (if possible, do not choose the athletics track or the football pitch) or a route that is run there and back.

Course: circuit; from A to B and back again

Intensity level: 1-2 (very easy-going)

Hmax: 60-80%

Speaking rule: sing-speak in full sentences

Attention:
The course must be known or clearly signalled to all participants.

Variant:
Swap partners/groups at half-time.

Signalling (e.g. route tape)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Frontal run-up to the front of the vaulting box, one-legged jump, push off upwards with the other leg on the mat, simultaneously pushing the body upwards with the hands on the top of the vaulting box to stand on the vaulting box.

2 vaulting boxes
2 soft mats (small)
2 skipping ropes

Post structure:
Stack the elements of two vaulting boxes on top of each other, attach a soft mat to the front using a skipping rope.

Two participants stand opposite each other in a slight straddle position and touch each other with their palms (or a small distance between the palms). The participants try to unbalance their opponent by pushing or dodging quickly and forcefully, without moving their feet. Whoever moves their feet loses.

No material required

A continuous/loop run is carried out, in which strengthening exercises are integrated after a certain running distance (e.g. push-ups, trunk bends, pull-ups, jump forms, support legs, etc.). The strengthening exercises to be completed are specified either by means of posters or by a leader.

Course: circuit

Intensity level: 3 (medium)

Hmax: 80-90%

Rule of speech: speak in full sentences

Caution:
Course clearly visible from post to post (e.g. on sight, with signs).e.g. on sight, with signs or maps).

Variant:
Use existing course inside or outside the weapons range (defined course including permanently installed control posters).

x control posters (to be displayed in advance if not permanently installed)
1 exercise sequence (for sports leaders)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

Per group:
1 control overview

Lean forwards from a standing position, place your chin on your chest, rest one arm on a soft mat (on the grass ► outdoor variation), place your rolling arm on the back of your forearm, look under your outstretched arm, roll forwards over the shoulder of the bent arm directly to the standing position.

Variant:
Jump roll after a run-up onto a large soft mat, bringing your arms forwards in the air to cushion the impact and initiate the roll (►indoor variant).

1 soft mat (large) ► indoor version
2-3 soft mats (small) ► indoor version

Indoor post setup:
Lay out the soft mats in a row.

Jump roll over medicine balls, bringing the arms forwards in the air after the horizontal jump to cushion the impact and initiate the roll, place the roll arm on the back of the forearm, look under the outstretched arm, roll forwards over the shoulder of the bent arm directly to the standing position.

3 soft mats (small)
3 medicine balls

Post set-up:
Lay out the soft mats in a row and place the medicine balls on top (spacing depending on the desired jumping distance)

Short run-up, one-legged jump (on the long bench/swinging box top ► indoor version) over an obstacle (high jump facility/swinging box/horse ► indoor version), landing on the feet with an immediate roll (place the rolling arm on the back of the forearm, look under the outstretched arm, roll forwards over the shoulder of the bent arm directly to the standing position).

1 high jump facility (2 uprights with crossbar) or vaulting box/pommel horse ► indoor version
1 long bench ► indoor version
2 soft mats (small) ► indoor version

Post set-up indoor:
Place long bench approx. 1m in front of the high jump facility (parallel). 1m in front of the high jump area (parallel), lay out soft mats behind it.

outdoor:
grass area with obstacle (elevation or participant as obstacle replacement).

Jump from the top of the vaulting box onto the horizontal bar and then maintain your balance on it for as long as possible.

Variations:
Change the distance between the vaulting box and the horizontal bar;
Change the height of the horizontal bar and/or vaulting box;
Jump off after a running start;
Jump with a 180 or 360 degree turn.

outdoor:
Jump from one elevation to the other. Catch the jump in a controlled manner and keep your balance.

1 horizontal bar (pole) ►indoor version
1 soft mat (large) ►indoor version
1 vaulting box ►indoor version

Indoor post setup:
Fix the horizontal bar at a height of approx. 50 cm, set up a vaulting box (2 elements incl. top section) in front of it, place a soft mat underneath.

outdoor:
Two elevations (e.g. walls, steps, projections on houses, etc.) within jumping distance.

Perform various jumps from the long benches to the top section of the vaulting box and vice versa.

Variant:

• Change the distances between the long benches and the top section of the vaulting box
• Additional vaulting box elements to change the height
• Jumps with 180 or 360 degree rotation

3 long benches
1 vaulting box (top section)

Post set-up:
Place the long benches in a triangle with the narrow side facing upwards, place a vaulting box top section in the centre.

Jump from bench to bench, at the end hop onto or over the vaulting box onto the soft mat - the legs can be closed or open.

Variant:

• Change the distance between the benches
• Skip over the first bench and jump directly onto the second bench
• Integrate 180 or 360 degree turns when jumping from bench to bench

3 long benches
1 vaulting box
1 soft mat (large)
6 soft mats (small)

Post setup:
Place three upturned long benches and a vaulting box parallel to each other at a distance of approx. 50-150cm each, with small soft mats in between. There is a large soft mat behind the vaulting box.

Balance on the narrow side of a long bench (on a narrow edge/elevation ► outdoor version) while jumping rope.

Variations:
Both legs;
One leg;
Forwards;
Backwards.

1 long bench ►indoor version
1 skipping rope ►indoor version

Indoor set-up:
Position the long bench with the narrow side facing upwards and prepare a skipping rope.

outdoor:
Narrow elevation/edge (e.g. wall)

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

The participants spread out in the hall and lie on the floor (or on a small soft mat). At the instructor's command, they consciously tense a predetermined muscle group for 10-15 seconds and then release the tension again. After a 20-30 second break, the exercise is repeated 2-3 times for each muscle group.

Tighten and release the following muscle groups several times:

• Calf muscles left/right
• Thigh muscles left/right
• Buttock muscles
• Belly muscles
• Chest muscles
• Arm muscles (biceps) left/right
• Arm muscles (forearm) left/right

Note: This relaxation method requires good body awareness. Suggestions and templates can be found on the internet, among other places.

Per Tn:
1 soft mat (possibly)

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

How to do it: Lie on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense the whole body as tightly as possible (5 to 7 seconds). Feel the relaxation and muscle sensation for the next 20 seconds or so.

Per day:
1 soft mat (small)