The participants ("fish") try to get past the catchers ("sharks") to the other side of the hall or to the end zone defined in the area (2-3 catchers at the start). If a "fish" is eaten (touched) by a "shark", this in turn becomes a catcher. The "fish" are safe in the zones behind two defined (base) lines. The game continues back and forth until all the "fish" have been eaten.

No material required

Two participants stand opposite each other and pass the aid to each other (approx. 8 metres apart). After four (or more) faultless passes, both participants may move one step backwards. For each error (ball/shuttle/throwing disc falls to the ground, ball cannot be received correctly, ball is not controlled with the playing equipment, etc.), the participants must reduce the throwing distance by one step.

Variant I:
Depending on the game equipment or type of ball, a specific throwing, striking or shooting technique may be required for passing.
Variant II:
Multiple groups of 2 compete against each other (2 rows). The winning binomial is the one that reaches a certain distance first after the sports director's start signal.

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 participants spread out in pairs next to each other lying on their stomachs on the floor (the game can also be played standing up, with the pairs standing behind or next to each other). A "hunter" tries to catch a "hare" (or several "hunters" chase several "hares"). If the "hare" lies down/stands next to a group of two, the participant on the other side of the group becomes the "hare". If the "hunter" catches the "hare", the roles change.

Variant:
If the "hare" joins a group of 2, the participant on the opposite side becomes the "hunter". The previous "hunter" becomes the "hare".

No material required

Two participants swing the rope (2-3 skipping ropes knotted together). One participant moves from one side to the centre, jumps over the rope or runs directly to the other side. As soon as the first runner is in the centre, the second runner may also start. The runner behind tries to catch up with the runner in front (hare & hunter). The runners move in the shape of a figure of eight. The positions are swapped from time to time.

Attention:
Depending on the direction of the swing, there is an easier and more difficult side to get to the centre.

Per group:
2-3 skipping ropes or 1 rope/rope

2-4 participants (catchers) are in the centre of the playing field in a rectangle marked with lines or cones. The remaining participants try to pass the ball from one side of the playing field to the other (with their hand, foot or playing equipment) or without carrying any aids, whereby they must pass through the catchers' rectangle. The catchers try to play the ball away from the other participants as they cross the rectangle or, in the variant without carrying the ball, to touch the other participants. No balls may be caught/touched outside the rectangle. Anyone who loses/touches the ball must perform an additional exercise outside the playing area until the end of the game (e.g. forearm support or sitting on the wall). Which participant can keep their ball until the end or is not caught until the end?

Variant:
If a participant loses their ball or it is caught, they also become the catcher afterwards.

Per participant:
1 bat/stick ►smolball, floorball
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball

4 marking cones/caps ►field boundary (rectangle)

Two teams of 3-6 players play against each other in a field. The field consists of an outer and inner square. The attacking team scores a point with a pass to a team-mate who is in the smaller centre square. If the disc/ball falls to the ground, flies out of the playing field or is intercepted by the opponent, the defenders become the attacking team. If this happens, the new attackers must first catch the disc/ball outside the outfield. Only then may they attempt to score. If a point is scored, the team remains in possession of the disc/ball and therefore in attack, but must also pass the disc/ball out of the outfield and catch it there before the next attempt. If the game is played with a ball, bouncing the ball is not permitted and the number of steps with the ball is limited (e.g. maximum 3 steps).

1 ball/throwing disc (Frisbee) ►Basketball, FooBaSKILL, Handball, Frisbee Ultimate
8 marking cones/caps ►Court markings (outer and inner squares)
3-6 playing ribbons/bibs ►Team identification

All participants in a group hop together in a chain to a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back. The person in front holds the left knee of the person behind (or the right knee in the second round). In another form, the person behind holds the left or right foot of the person in front. The two forms can also be combined (different outward and return routes).

Variant:
The group transports a long bench between their legs.

Per group:
2 colouring sticks/marking cones/cones ►start and reversal mark (optional)

Per group:
1 long bench ►Variant

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks. At a moderate speed with correspondingly low resistance, indoor cycling is an ideal way to stimulate the circulatory system during the run-in.

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (either by throwing the foam/softball or hitting it with a bat, depending on the type of game). Players may continue to play from the island, but may not leave the island. It is not allowed to run with the ball.

Variations:

• A player who has been hit may leave the island again if the player who "burnt" him has been hit.
• If a player on the island can throw/shoot an opponent, he/she may leave the island.
• Smolball: A participant may move with the ball while observing the rules of the game (e.g. 4-man rule regarding steps and time in possession of the ball).

Participants:
1 bat ►smolball
1 ribbon/sticker ►team identification

Pro group:
2 soft mats (small) ►playing field (island)

2-3 (foam/soft) balls ►smolball

4 to 5 players together have an island (two mats lined up next to each other). There are 2 to 3 balls in the game. The aim of the game is to "banish" all players to their island. Someone is "banished" if they are hit by a ball from an opposing player (only leg hits are allowed!). The players may continue to play from the island, but may not leave the island.

Variants:

• A player who has been hit may leave the island again if the player who "burnt" them has been hit.
• If a player on the island can hit an opponent, they may leave the island.

Participants:
1 stick ►Futsal/Football, Floorball
1 wristband/disc ►Team identification

Per group:
2 soft mats (small) ►Playing field (island)

2-3 balls ►Futsal/Football, Floorball

One group is located in a marked square field (side length approx. 4-5 metres). The second group (hunters) spreads out outside this field and has to hit as many players as possible within the field with two softballs within a certain time. Each contact with the ball (even from the ground) scores a point, so the inner group may not play the ball out even if it remains in the field (the ball must be retrieved by the hunters). Those who are hit remain in the field, those who leave the field score a point.

Variant:
The hunters try to hit the other group with a gym ball (via the ground or directly). Whoever is hit performs an additional task outside the playing field (e.g. 50x rope skipping). After completing the additional task, you return to the playing field (optional: after a hit, you are eliminated and perform an additional task until the end of the round, such as the forearm support or wall sitting). If a group manages to ensure that only a certain number of opponents are left on the field (or no one is left), the game is over.

2 foam/soft balls

1 exercise ball ►Variant

Sports leader:
1 stopwatch

The participant tries to balance a stick/stick on one part of the body (e.g. foot, head, elbow, palm).

Variant:
Balancing two sticks/sticks simultaneously.

Per participant:
1-2 sticks/sticks ►Smolball, floorball, intercross/lacrosse, badminton/speedminton, Nordic walking

2-3 (or more) participants try to throw/shoot/hit all the balls from one or more box elements (by hand, foot or with the game device, depending on the type of game). The remaining participants collect the balls and bring them back. Does the throwing team manage to empty all the box elements or is the transport team too fast?

Variant:
The sports leader specifies different ways of transporting the balls back (e.g. bouncing the ball, rolling it, guiding/juggling it with the feet/playing equipment or pinching it between the knees).

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

1-2 Swedish box
x balls ►basketball, blitzball/rugby/football, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, floorball, volleyball

The group lines up in a column (straddle position). Each participant faces the person in front, with a distance of around one to two metres between them. The participant at the back rolls a ball through the legs of the person in front. The last participant in the chain catches the ball and transports it back to the other end of the line. The ball is then rolled through the tunnel again.

Possible competition form: The winner is the group in which all participants have rolled the ball through the tunnel once (or several times) and the whole group is seated.

Variant:
The ball can also be passed from participant to participant between their legs or over their heads instead of being rolled (shortening the distance). These shapes can be combined again immediately and the ball must be passed once between the legs and then over the head.

Per group:
1 ball (e.g. basketball, softball, football, volleyball, medicine ball)

Each participant practises various movement tasks with the frisbee:

• Fingerspin: The aim is to make the disc spin vertically or horizontally around the index finger (middle finger). In the starting position, the disc is held vertically with the index finger at the edge. Now the disc is spun from the wrist (spin). The index finger always remains stretched on the edge of the disc.
  Variations:
  Switch fingers while spinning, spin a disc with both hands simultaneously or throw the disc up from the spin, catch it with one finger and continue spinning.

• Thumb flip: This trick involves spinning the disc once around its longitudinal axis around the thumb. Starting position: hold the disc in your hand with the underside facing up. The thumb is on top, the remaining four fingers are under the disc. The disc is rotated around the resting thumb to the left and stopped again. The rotation of the disc is triggered by a slight twist of the wrist. At this moment, the fingers are released from the underside of the disc. Once the disc has rotated once around the hand, it is stopped again with the thumb at the top and four fingers at the bottom.
  Variant:
  Turn the disc to the right, turn it once to the left and then to the right or perform two double thumb flips without stopping.

• Chest roll: Hold your arms horizontally outwards. Hold the disc in one hand with the underside facing upwards. With a light kick from the wrist, the disc is rolled over the arm, chest and other arm to the opposite hand.

• Blind catch: Throw the disc up with a spin and catch it behind the back with one or both hands.

Per participant:
1 throwing disc (frisbee)

1 additional throwing disc (frisbee) per participant ►Variant

The playing field is divided into 3-4 zones. First, all participants dribble (bounce the ball, guide it with their foot/toy, juggle it on the stick) with their ball in the lowest/first zone. Whoever captures (plays away) an opponent's ball moves up, whoever loses the ball with or without the opponent's influence (the ball leaves the playing field) moves down (if possible).

Per participant:
1 ball ►basketball, FooBaSKILL, futsal/football, handball, smolball, floorball
1 stick ►floor hockey

8-10 marking cones/caps ►field markings (3-4 zones)

The participants dribble from basketball hoop to basketball hoop. The participants have one final attempt at each basket. The winner is the player who has scored the most baskets after a certain time.

Court:
4-6 basketball hoops

Participant:
1 ball (basketball)

Sport leader:
1 signalling instrument (e.g. hand whistle, tambourine)

The running ABC is a special form of coordination exercises and helps to improve running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ABC should be familiarised with using various running exercises in smaller groups. It is advisable to keep the upper body, and especially the head, upright during all exercises. The running ABC should be carried out with concentration and in a rested state. You should start with slow and technically clean movements. After a few repetitions, the speed of the steps can be increased.

• Loose trotting forwards / backwards (perform a half turn in the centre, changing the direction of rotation with each run)
• Floose trotting forwards / backwards (perform a half turn in the middle, changing the direction of rotation with each run)
• Floose running
• Knee lift
• Hop run
• Side straddle run (move sideways with leg dragging)
• Crossover run (move sideways with legs crossed)
• Forwards/backward running with incline run
• Running curves

Complete all exercises 2-4x.

Per group:
4 marker cones/caps ►Define walking routes (optional)

The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ladder should be familiarised with by means of various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.

• Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
• Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
• Left foot/right foot field 1 - Spreading step (jump) Left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
• Spreading step Left foot/right foot outside the ladder field 1 - in the jump Step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Spreading step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
• Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
• Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
• Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
• 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)
  
• Further exercises/variants under: soccerdrills

Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.

Per group:
2 running ladders

3 hurdles or 6 colouring sticks and 3 ropes ►Variant

The group members stand in front of each other in the push-up position with their feet resting on the shoulders of the person behind them. The last member of the group stands in an upright position and leads the group around a defined point (e.g. around a turnaround, to the hall wall or over a certain line) and back.

Per group:
2 colouring sticks/marking cones/caps ►start and reversal mark (optional)

Legwork:

• Two participants are opposite each other. Participant A moves sideways with Chassé steps, participant B constantly tries to stay opposite their partner. After the roles have been swapped, it is also possible to move in all directions. Contact can be trained by having the fists of the leading hand of both participants touch slightly with each step.
• Two participants are opposite each other. Participant A takes 1-3 steps forwards, participant B tries to retreat without delay. As soon as A stops, the partner may attack 1-3 steps. The exercise is performed without punches, the hands are in a boxing position or clasped behind the body.
• Torero: The participants face each other at a slight distance. Participant A stretches his arm forwards and runs towards participant B (the fist is aimed at the opponent's forehead). Before the attacker catches the defender, participant B dodges to the side (outer side of participant A's arm).

Evasive manoeuvre:

• Duck avoidance: Participant A performs a straight punch (target opponent's forehead), Participant B ducks under the punch.
• Rolling avoidance: Participant A throws a slap/side-hook, Participant B rolls out the punch with an upper body movement.
• Lateral avoidance: Participant A performs a straight punch, participant B avoids to the outside of the partner's punching hand.

Defensive behaviour:

• From a standing position, participant A performs a single punch, participant B avoids by avoiding the upper body.
• From a standing position, competitor A performs a single strike, competitor B defends by blocking (defence with the arms).
• From a standing position, competitor A performs a single strike, competitor B evades by taking steps.

Competition:

• Both participants try to touch their opponent on the shoulder (note: only from the outside, not crosswise) and on the knees. After a hit, both participants move back and touch a defined line (e.g. volleyball sideline) before attacking again.
• one-touch: Both participants try to touch each other (excl. forearms, incl. forehead). With each hit, a defined line (e.g. volleyball line) is touched before the fight continues.

No material required

Stage 1:
Touch in a controlled manner (an immobile target) from a standing position: Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. Participant A tries to keep his eyes open and gives feedback if the blow was too strong or missed.

Stage 2:
Controlled touching from a standing position (a moving target). Participant A puts his hands behind his back, participant B touches him with light blows to the stomach, shoulder and forehead. A tries to keep his eyes open and gives feedback if the blow was too strong or missed. The distance is constantly readjusted between the individual hits: Participant A takes two steps in any direction after each punch, participant B must follow.

Stage 3:
Both participants face each other in a boxing stance. Participant B touches his partner on the forehead with light blows. After participant A has felt the hit, he immediately counters by extending his arm towards participant B's forehead. This verifies whether participant B immediately goes back into cover/the defence position after the blow. After some time, swap roles.

Participant:
1 pair of boxing gloves

Stage 4:
Two punches are connected fluently: From a standing position, competitor B attempts to connect two punches fluently and touch his opponent with both. After the series of punches, competitor A counters by taking one or two steps.

Stage 5:
Multiple punches to a moving target: Competitor A keeps his hands in the basic position and moves slowly and constantly in all directions, but does not actively defend. Participant B tries to touch his opponent as often as possible in succession and connect several punches. From time to time (e.g. after approx. 8 hits), participant A counters to check whether participant B is covered. After some time, the roles are switched.

Stage 6:
Adjust the distance to a fast-moving target and control the (punch) hardness: Participant A is constantly on the move and tries to dodge the punches from participant B using footwork. The defender gives feedback if the punch was too strong. After some time, the roles are switched.

Participant:
1 pair of boxing gloves

Both teams try to place the ball behind a defined goal line in the opponent's half of the pitch. A player may run with the ball until an opponent touches him on the back. He must then pass the ball to a team-mate (no throwing). This ball exchange must take place within three seconds, otherwise possession of the ball changes.

Variant:
The participants have one or more game ribbons tucked into their trousers (approx. 2/3 visible). If the ball carrier's ribbon is snatched, he must give the ball to the opposing team.

1 ball (e.g. foam/softball, blitz ball, rugby)
x game ribbons/leashes ►team identification

Participant:
1-3 game ribbons ►Variant

Each participant moves freely in the hall/area to a specific song selection. The sports leader can specify various forms of movement (crossing legs, circling arms, crouching, touching the floor, hopping, hopping with one leg, etc.). As soon as the participants hear defined words in the song lyrics, they must perform a task announced by the sports leader:

• Air jump
• Sit on the floor briefly
• Touch the floor briefly with your stomach
• Greet/hug a partner

Example:

• Song choice: "dr Parkingmeter" by Mani Matter.
• Task:
  • "20gi" = push-up;
  • "Outo" = stretch jump;
  • "Poscht" = touch the floor with your back.

1 music system incl. music (specific song selection)