The cross-country ski ergometer offers an extremely effective combination of strength-building and endurance training. The focus of the training is on the arms and shoulders, but the torso, back and even the legs are also involved, so that you can speak of a holistic stimulus. The movements are rhythmic and also easy on the joints, making it an ideal programme as part of a warm-up to stimulate the circulation (choose a moderate speed).

Movement execution:

Working with the cross-country ski ergometer does not require any previous knowledge of winter sports, the technique is beginner-friendly and quick to learn. However, there are a few points to bear in mind: Firstly, stand with your feet slightly more than shoulder-width apart (how close you stand to the device is a matter of taste, although taller people usually prefer a greater distance in order to achieve a full arm extension at the starting point and therefore ultimately a longer stroke). The hands should also be just outside the shoulders when gripping the handles. As the handles of the device are attached to freely movable hinges, you can easily rotate them to your optimum position. The edges of the hand, including the little finger, should be placed on the thickened end of the handle, allowing more pressure to be applied. At the beginning of the pull, the entire body is stretched, only the arms remain slightly bent, the handles are now pulled downwards at an angle until the hands are just below the knees (a V-shaped curve, where the hands move sideways away from the body, is avoided). At the lowest point, the elbows are fully extended while the knees are minimally bent (comparable to the starting position of a jump). In the return phase, the body straightens up again completely, synchronised with the backswing of the arms. Lifting your heels off the ground is perfectly fine, especially at higher speeds.

Attention:
Do not turn every repetition into a squat, as this will tire your legs too quickly. Take a deep breath before each pull on the machine and keep the abdominal muscles under constant tension.

Lighten/Harden:
The intensity is controlled by adjusting the air valve. The higher the lever is moved on the scale (1-10), the wider the flap opens and the more air can flow into the bike. More air means more resistance in the initial phase of the pull (comparable to a higher pedalling resistance in the higher gears on a bicycle). It is important to find a setting at which a continuous and controlled pressure can be maintained. If the setting is too high, the air resistance initially has to be overcome with an excessively strong pull and the remaining range of motion "runs into nothing", which is a waste of energy. If you pay attention to the background noise, you will get a suitable indicator: the aim should be to achieve the smoothest possible whirring with only slight peaks in the initial phase of the pull. Most exercisers tend to over-optimise the resistance setting. As is so often the case, less is more; levels 6-7 work well for men and 4-6 for women, with exceptions for particularly heavy and strong athletes.

Variant:
The double pole technique is usually used for training, which means that both arms work in synchronisation with each other. The diagonal technique, in which the arms are used alternately, is less common but can be used as a variation. It achieves lower speeds than the simultaneous use of the arms, but is certainly suitable as an occasional training stimulus, which above all creates a healthy rotation of the spine and a strain on the lateral trunk muscles. The diagonal technique can also correct imbalances in unevenly developed back and arm muscles (e.g. after injuries).

1 cross-country ski ergometer

The cross-country ski ergometer offers an extremely effective combination of strength-building and endurance training. The focus of the training is on the arms and shoulders, but the torso, back and even the legs are also involved, so that one can speak of a holistic stimulus, whereby the movements are rhythmic and at the same time gentle on the joints. The machine can be ideally used at the end of the warm-up to really get your heart rate up (e.g. 8 x 20-second exercise and break phase or 4 x 30-second exercise with 1-minute break).

Movement execution:

Working with the cross-country ski ergometer does not require any previous knowledge of winter sports, the technique is beginner-friendly and quick to learn. However, there are a few points to bear in mind: Firstly, stand with your feet slightly more than shoulder-width apart (how close you stand to the device is a matter of taste, although taller people usually prefer a greater distance in order to achieve a full arm extension at the starting point and therefore ultimately a longer stroke). The hands should also be just outside the shoulders when gripping the handles. As the handles of the device are attached to freely movable hinges, you can easily rotate them to your optimum position. The edges of the hand, including the little finger, should be placed on the thickened end of the handle, allowing more pressure to be applied. At the beginning of the pull, the entire body is stretched, only the arms remain slightly bent, the handles are now pulled downwards at an angle until the hands are just below the knees (a V-shaped curve, where the hands move sideways away from the body, is avoided). At the lowest point, the elbows are fully extended while the knees are minimally bent (comparable to the starting position of a jump). In the return phase, the body straightens up again completely, synchronised with the backswing of the arms. Lifting your heels off the ground is perfectly fine, especially at higher speeds.

Attention:
Do not turn every repetition into a squat, as this will tire your legs too quickly. Take a deep breath before each pull on the machine and keep the abdominal muscles under constant tension.

Lighten/Harden:
The intensity is controlled by adjusting the air valve. The higher the lever is moved on the scale (1-10), the wider the flap opens and the more air can flow into the bike. More air means more resistance in the initial phase of the pull (comparable to a higher pedalling resistance in the higher gears on a bicycle). It is important to find a setting at which a continuous and controlled pressure can be maintained. If the setting is too high, the air resistance initially has to be overcome with an excessively strong pull and the remaining range of motion "runs into nothing", which is a waste of energy. If you pay attention to the background noise, you will get a suitable indicator: the aim should be to achieve the smoothest possible whirring with only slight peaks in the initial phase of the pull. Most exercisers tend to over-optimise the resistance setting. As is so often the case, less is more; levels 6-7 work well for men and 4-6 for women, with exceptions for particularly heavy and strong athletes.

Variant:
The double pole technique is usually used for training, which means that both arms work in synchronisation with each other. The diagonal technique, in which the arms are used alternately, is less common but can be used as a variation. It achieves lower speeds than the simultaneous use of the arms, but is certainly suitable as an occasional training stimulus, which above all creates a healthy rotation of the spine and a strain on the lateral trunk muscles. The diagonal technique can also correct imbalances in unevenly developed back and arm muscles (e.g. after injuries).

1 cross-country ski ergometer

One runner runs in a slalom to the turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back. On the way back, the runner either also performs a slalom or runs directly to the group to send the next runner onto the course.

Variant:
At the first and last obstacle or at each obstacle (e.g. painting stick, marker cone or cone), perform a complete turn around the slalom marker.

Replacements: Run over a line (with a handshake), through a gate, around the group with a handshake (on the back), crawl through the legs of the next runner, hand over an object, etc.

Per group:
5-7 colouring sticks

One runner runs in a slalom to the turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back. The runner then either runs back in a slalom or runs directly to the group to send the next runner onto the course. There are different exercise variations with the ball:

Single run:

• Carry ball

1. Ball (e.g. medicine ball or gym ball). medicine ball or gym ball) in a high hold
2. Carry the ball on your thighs in a four-footed gait
3. Tuck the ball between your feet and bounce

• Bounce the ball
• Dribble the ball with your feet
• Roll the ball with your hands
  

In a binomial:

• Pinch the ball between the partners (hands must not hold the ball after the start)

Variant:
At the first and last obstacle or at each obstacle (e.g. colouring stick, marker cone).At the first and last obstacle or at each obstacle (e.g. colouring stick, marker cone or cone), make a complete turn around the slalom markings.

Releases: Run around the waiting group back to the next runner to hand over the ball - roll the ball forwards between the legs - pass the ball forwards over the heads - stop the ball on one or between two lines, then hand over the ball to the next runner with a handshake

Per group:
5-7 colouring sticks
1 ball (football, volleyball, basketball or handball)
1 medicine or exercise ball

A runner runs in a slalom to the turning goal (e.g. colouring stick, marking cone or cone) or to the hall wall and back. The runner uses the floorball or intercross pole to guide a ball, while the Nordic walking poles are only used to run around the inserted poles (=slalom). The runner either runs the return route in a slalom or runs directly to the group to send the next runner onto the course.

Variant:
At the first and last obstacle or at each obstacle (e.g. marker stick, marker cone or cone), make a complete turn around the slalom marker.

Replacements:

• Unihockey/intercrosse stick: From a defined line, a pass is played to the next participant in the group, run behind the group and pass the ball between the legs to the front or pass the ball behind the starting line.
• Nordic walking sticks: Run across a line (with a handshake), through a gate, around the group with a handshake, crawl through the legs of the next runner, pass an object, etc.

Per group:
5-7 painting sticks
1 Intercrosse / floorball ball
1 Intercrosse / floorball stick
2 Nordic walking sticks

One runner runs in a slalom to the turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back. On the way back, the runner either also runs in a slalom or runs directly to the group to send the next runner onto the course. The course can be completed as follows:

• Balance the ball on the bat
• Juggle the ball with the bat
• Bounce the ball on the ground
• Roll/guide the ball along the ground

Variant:
At the first, last or at each obstacle (e.g. painting stick, marker cone, etc.), the runner must
At the first, last or at each obstacle (e.g. marker stick, marker cone or cone), perform a complete turn around the slalom markings.

Replacements: From a defined line, a pass is played to the next participant in the group, who catches the ball with the racket without it falling to the ground (until successful or a maximum of three attempts) - run behind the group and pass the ball forwards between the legs - pass the ball behind the starting line with the racket (without hands).

Per group:
5-7 colouring sticks
1 Smolball

Per participant:
1 Smolball bat

Each team sets up objects on a line (e.g. baseline) through which a ball can be passed by foot (e.g. vaulting box elements or long benches). 2-3 game ribbons are placed on the elements. Each time a team scores a goal, a game ribbon is removed from this object. Elements on which there are no more ribbons are no longer attacked. Which team will be the first to remove all the game ribbons from the goals, or which team will have eliminated more game ribbons after a certain time?

1 football
4 Swedish box parts
2 long benches
x game ribbons
1 stopwatch
6 marking cones

Jump ABC exercises can be used as a warm-up or in the rehabilitation area as a training method for sports injuries (e.g. supination trauma, cruciate ligament injuries or muscular complaints).

Here are some of the most common jump forms that are used regardless of level:

Ankle jumps:
Both legs jump slightly forwards, but above all as high as possible (feet parallel and shoulder-width apart). Bend your ankles in the air (pull your toes upwards). The arms actively support the movement (bent arms swing upwards during take-off - approx. 90 degrees at the elbow joint; when landing, the forearms point diagonally downwards in front, in the flight phase diagonally upwards in front).

Bounce jumps:
Slightly offset stance (feet less than shoulder-width apart). Jump with both legs slightly forwards, but above all as high as possible, with the main momentum of the jump coming from the front leg. During the flight phase, bend the back leg and lift it upwards (raise the knee to the level of the navel). On landing, straighten the bent leg again and place the foot in front of the other (change foot position). In the next exercise, bend the back leg again (alternately lift one knee). In each case, the arm on the opposite side of the raised knee actively supports the movement (starting position: both arms hanging, bend the corresponding arm and move it upwards so that the hand is moved to the ear on the same side of the body).

Ins & Outs:
Double jumps slightly forwards (feet parallel), alternating between spreading the legs to the side for landing and jumping off and bringing them less than shoulder-width apart (alternating between straddle position and close stance). The arms actively support the movement (during the two-legged jump with legs together, the arms are only slightly bent behind the body - in the flight phase, the arms are brought forwards and bent so that the hands are in front of the chest when landing with the legs spread apart - when jumping from the straddle position, the arms are stretched and swung behind the body again - to restart the exercise sequence, the legs are closed again and the arms are behind the body again to catch momentum).

Sideways jumps:
Jump with closed legs from one side to the other (distance approx. 1 metre) with a slight forward movement. The arms actively support the movement (swing the almost outstretched arms forwards from behind the body when jumping off - during the flight phase, wave the arms so that the hands are in front of the chest, and for landing, stretch the arms again and bring them behind the body - for the next jump to the side, the arms are again behind the body to catch momentum).

Forward & backward jumps:
Both legs jump forward on the balls of the feet (feet parallel and less than shoulder-width apart), followed by a small hop backwards immediately after landing (feet in the same position). The entire exercise is performed on the balls of the feet only (no putting the heels down). The arms actively support the movement (during the take-off of the long forward jump, swing the almost straight arms forwards from behind the body - during the flight phase, bend the arms so that the hands are at head height when landing - during the take-off for the small backward jump, stretch the arms again and bring them behind the body - for the new take-off forwards, the arms are again behind the body to catch momentum).

No material required

One runner runs around a turning point (e.g. colouring stick, marking cone or cone) or to the hall wall and back before sending the next runner onto the course.

Replacements: Run over a line (with a handshake), through a gate, around the group with a handshake (on the back), crawl through the legs of the next runner, hand over an object, etc.

Per group:
2 colouring sticks/marking cones/caps

The race starts in teams of two (binomials). The first binomials in the groups go around a turning point (e.g. a colouring stick, marker cone or cone) or to the hall wall and back before the next pair sets off. Each runner completes two runs in succession (with a different partner). In each case, the participant who has travelled longer hands over to the next runner (the first participant in the group completes their second run at the end of the relay). There are different forms of locomotion to cover the distance:

• One participant carries the partner (piggyback or gamstrage grip)
• One participant holds the partner by the feet (garette), who moves with the hands (possibly hands even on a pedalo).
• Two participants complete the course within a vaulting box element (chariot race)
• Two participants clamp an object between them (e.g. medicine ball, gym ball or frisbee) without holding it with their hands. If the object falls to the ground, the run must be started from the beginning.

Attention: Choose a route for the transport types that can be completed by the participants in terms of strength (without putting down the partner). For safety reasons, obstacles should be avoided.

Per group and depending on choice:
2 colouring sticks
1 Pedalo
1 ball (medicine/gymnastics ball)
1 Frisbee

Each participant in the group has to pass a course with three marker poles in a slalom run. The first pole after the start is approached from the left, the third pole is turned around and the centre pole is passed on the right. The handover takes place on the way back at the third or first pole of the slalom course with a pass of the frisbee to the next runner, who waits for the frisbee at the starting point (until successful or a maximum of three attempts).

Transport types:

• Pinch the frisbee between your knees
• Pinch the frisbee between your legs and hop along
• Complete the course in a four-foot gait (backwards), transporting the frisbee on your thighs or stomach
• Balance the frisbee on your head
• Transport the ball in or on the frisbee (depending on the top)

Per group:
4 colouring sticks
1 frisbee
1 ball (soft or tennis ball)

One runner jumps with the skipping rope around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before handing the skipping rope to the next runner and sending them on their way. There are different ways of moving with the skipping rope to complete the course:

Single run:

• Skipping rope: right leg only (with/without intermediate step)
• Skipping rope: left leg only (with/without intermediate step)
• Skipping rope: Alternating right/left leg first (with/without intermediate step)
• Rope skipping: Two-legged
• Skipping rope: walking backwards
• Skipping rope between the knees
  

With a partner:

• One participant in a push-up position places their feet on the rope held by their partner (garette) and moves away with their hands. The participant who kept their feet in the air with the rope becomes the next runner (push-up position) during the handover.

Per group:
2 colouring sticks
1 skipping rope

One runner runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before sending the next runner onto the track. There are different exercise variations with the ball:

Single run:

• Carrying the ball:

1. Ball (e.g. medicine ball or gym ball) medicine ball or exercise ball) in a high hold
2. Carry the ball on your thighs in a four-footed gait
3. Tuck the ball between your feet and bounce

• Bounce the ball
• Dribble the ball with your feet
• Roll the ball with your hands
  

In a binomial:

• Tuck the ball between partners (hands must not hold the ball after the start)

Detachments: Run around the waiting group back to the next runner for the handover of the ball - roll the ball forwards between the legs - pass the ball forwards over the heads - stop the ball on one or between two lines, then handover by handshake to the next runner who picks up the ball.

Per group:
2 colouring sticks
1 ball (volleyball, football, basketball or handball)
1 medicine or exercise ball

One runner runs around a turning point (e.g. painting stick, marking cone or cone) or to the hall wall and back before sending the next runner onto the course.
A ball is also guided with the floorball or intercrosse stick.

Replacements:
Nordic walking poles: Run across the line with a handshake, around the group with a handshake, pass the sticks, etc.
Intercrosse/unihockey stick: From a defined line, a pass is played to the next participant in the group, run behind the group and pass the ball forwards between the legs or pass the ball behind the starting line.

Per group:
2 Nordic Walking poles
1 Intercrosse/Unihockey ball
1 Intercrosse/Unihockey stick

One runner runs around a turning point (e.g. colouring stick, marker cone or cone) or to the hall wall and back before sending the next runner onto the course. The course can be completed as follows:

• Balancing the ball on the racket
• Juggling the ball with the racket
• Bouncing the ball on the floor
• Rolling/guiding the ball along the floor

Returns: From a defined line, a pass is played to the next participant in the group, who catches the ball with the racket without it falling to the ground (until successful or a maximum of three attempts) - run behind the group and pass the ball forwards between the legs - pass the ball behind the starting line with the racket (without hands).

Per group:
2 colouring sticks
1 Smolball

Per participant:
1 Smolball bat

A runner carrying a ball in his hands runs along the course towards the turnaround point (marking cone). Halfway along the course there is an additional marking cone. The ball is deposited on this cone. The ball is then run around the turnaround. On the way back, the ball is picked up again before the next runner is sent onto the course.

Locomotion:
1st run = sideways steps / 2nd run = crossover run / 3rd run = sprint

Release:
Always run behind the waiting group. 1st release = pass the ball forwards between the legs / 2nd release = pass the ball forwards over the heads / 3rd release = pass the ball forwards alternately between the legs and over the heads.

Per group:
3 marking cones

The two participants stand a few metres apart, facing each other. One participant holds the stick vertically in front of them at hip height (stick supported on the floor). If they let go of the stick, their partner tries to catch it before it falls to the ground.

Variant:
Change the starting position of the stick catcher (e.g. kneeling, lying on their back, lying on their stomach).

Per group of 2:
1 floor ► Intercrosse/lacrosse, floorball, Nordic walking

The participants line up in a circle, holding the stick vertically in front of them at hip height (stick supported on the floor). At the instructor's command, the participants release their own stick and catch the stick to their right or left (e.g. hip = left, hop = right).

Variation:
First catch the next but one stick or change the size of the circle.

Per participant:
1 stick ►intercrosse/lacrosse, floorball, Nordic walking

The hoops are placed on the ground at a certain distance (approx. 10-15 metres) in front of the two groups in a square (3x3). Each group has three bibs, which they can distribute in the hoops. One bib may be carried per run. If a group manages to distribute the bibs in a row (horizontally, vertically or diagonally) in the hoops, they win the game. If a group has placed the three bibs in the hoops but the game has not yet been decided, the next runner can move a bib that is already in place to continue the game and, if necessary, decide in their favour.

Pitch:
9 hoops (optional: 4 ropes to mark the pitches)

Per group:
3 bibs (or 3 identical items such as IVP, bag knife)
1 hat

The hoops are placed on the ground at a certain distance (approx. 10-15 metres) in front of the two groups in a square (3x3). Each group has three balls, which they can distribute into the hoops. One ball may be carried per run (carrying the ball in the hands, bouncing it or guiding it with the foot, balancing the ball/shuttle on the stick, guiding the ball with the stick). If a group manages to distribute the balls in a row (horizontally, vertically or diagonally) in the hoop, they win the game. If a group has deposited the three balls in the hoops but the game has not yet been decided, the next runner can move a ball that is already in the hoop to continue the game and, if necessary, decide in their favour.

Pitch:
9 hoops (optional: 4 ropes to mark the pitches)

Per group:
1 cone
1 ball ►baseball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball

In a limited playing field, the game is played 4:1, 5:1, 5:2 or 6:2, for example. The "tiger" in the centre chases the ball/throwing disc, while the outside players pass the ball/throwing disc to each other (with their hands, feet or playing equipment, depending on the type of game). If the "tiger" touches the ball/throwing disc or an outfield player makes a mistake (e.g. ball/throwing disc leaves the playing field or falls to the ground after a pass), the roles of the "tiger" and the person responsible for the mistake are swapped.

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

1 ball/throwing disc (frisbee) ►basketball, blitzball/rugby/football, FooBaSKILL, futsal/football, handball, intercrosse/lacrosse, smolball, floorball, Frisbee Ulitmate
4 marking cones/caps ►field markings

Two teams play against each other on a limited playing field. Several goals are set up using markers (e.g. colouring sticks, marker cones or cones) (ideally more goals than opponents). The team with the ball tries to pass the ball between the goals as often as possible (double passes are not allowed to score goals). The ball must be caught/received by a team-mate behind the goal. If the opposing team captures the ball, they can try to score goals.

16 colouring sticks
1 handball
x bibs

Two teams play against each other on a limited playing field. Several goals are set up using markers (e.g. colouring sticks, marker cones or cones) (ideally more goals than opponents). The team with the ball tries to pass the ball between the goals as often as possible (double passes are not allowed to score goals). The ball must be received behind the goal by a team-mate with a floorball stick. If the opposing team captures the ball, they can try to score goals.

16 colouring sticks
1 floorball
x bibs

Participant:
1 floorball stick

Two teams play against each other on a limited playing field. Several goals are set up using markers (e.g. colouring sticks, marker cones or cones) (ideally more goals than opponents). The team with the ball tries to pass the ball between the goals as often as possible (double passes are not allowed to score goals). The ball must be caught/received by a team-mate behind the goal. If the opposing team captures the ball, they can try to score goals.

The following rules apply to the game form:

• The ball, which is balanced on the stick, may be carried a maximum of 4 steps and must then be passed immediately.
• The ball may be touched a maximum of 4 times before it is played on.
• The ball at rest on the stick, without movement of the player, may be held for a maximum of 4 seconds.
• The ball may not be covered with the racket or the body, but must be played on immediately.
• It is not permitted to actively play the ball with the foot or lower leg, with the hand, the arm or the head (free hit).
  

If the ball leaves the playing field, it is brought back into play by a free hit by the opposing team at the place of action.

16 colouring sticks
1 smolball
x bibs

Per participant:
1 smolball bat

Two teams play against each other on a limited playing field. Several goals are set up using markers (e.g. colouring sticks, marking cones or cones) (ideally more goals than opponents). The team with the frisbee tries to pass the disc between the goals as often as possible (double passes are not allowed to score goals). The frisbee must be caught by a team-mate behind the goal. If the opposing team captures the frisbee, they can try to score goals.

16 colouring sticks
1 frisbee
x bibs