Support your upper body with your arms on the long bench/swinging box top. Jump from one side of the long bench/swinging box top to the other with both legs.

Lighten:
Deeper cadence (pauses between jumps).

Harden:
Higher cadence; additional weight (on the legs); jump over a higher element (additional vaulting box element).

Variant:
Land and jump off with the outer leg only.

1 long bench or vaulting box top

1 vaulting box element ► Make the exercise more difficult (position)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Side support with outstretched (left) arm (possibly against a wall for the correct straight position), free (right) arm supported on the hip or held upright, hold position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards).

Lighten:
Knees on the floor.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs).

1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the (left) outstretched arm with the legs in the foot supports (crossed, upper leg in front). Support your upper (right) arm on your hip or extend it vertically upwards, lift your pelvis off the floor and hold the position.

Attention:
Keep your body tensed, don't let your hips sag, keep your back straight and your arm under your shoulder.

Harden:
The further away your head is from the attachment point, the more challenging the exercise becomes.

Variant I:
Lift and lower your pelvis.
Variant II:
Alternately bring your upper arm under your body and stretch it upwards, accompanying the movement with your head.

1 sling trainer

Side support with the (right) arm stretched out (possibly against a wall for the correct straight position), free (left) arm supported on the hip or held high, hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards).

Lighten:
Knees on the floor.

Harden:
Additional weight (on the hips); unstable support (possible for both the arm and the legs).

1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the (right) outstretched arm with the legs in the foot supports (crossed over, upper leg in front). Rest your upper (left) arm on your hip or extend it vertically upwards, lift your pelvis off the floor and hold the position.

Attention:
Keep your body tensed, do not let your hips sag, keep your back straight and your arm under your shoulder.

Harden:
The further away your head is from the attachment point, the more challenging the exercise becomes.

Variant I:
Lift and lower your pelvis.
Variant II:
Alternately bring your upper arm under your body and stretch it upwards, accompanying the movement with your head.

1 sling trainer

The participants massage their upper and lower legs as well as possible on their own. Massage in this order: stroking, kneading, stroking, pressing, stroking, walking, stroking.

Pro Tn:
1 soft mat (none)

Starting position:
Position the ball next to the armpit and slightly under the collarbone with a block. Grasp the block with both hands by the sides or the notches.

Execution:
Apply pressure to the block (and therefore the ball) with your hand and work the entire pectoral muscle with circular movements. If a point in the chest muscles is particularly painful, the ball can be pressed into this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Place one foot on the ball in a standing position.

Execution:
Place your body weight over the foot and move the ball back and forth on the sole of the foot using circular movements. If a point on the sole of the foot is particularly painful, the ball can be pressed into this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Sitting, place the ball under one side of the buttocks and support the hands next to the buttocks. Place the leg on the same side over the bent other leg.

Execution:
Move the ball back and forth under the buttocks by bending and stretching the bent leg (circular movements). The hands serve as a support. The pressure is relieved or intensified by slightly lifting the buttocks or pressing against the ball. If a point on the buttocks is felt to be particularly painful, the ball can be pressed into this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Lying on your back, place the ball under your neck.

Execution:
Turn your head slowly to the left and right or make nodding movements. If one point of the neck muscles is particularly painful, the ball can be pressed into this point for several seconds to relieve tension

1 massage ball

Starting position:
Position yourself sideways to the wall and wedge the ball between your upper arm and the wall (or on your side).

Execution:
Guide the ball along your upper arm by bending and stretching your legs. The intensity can be changed by applying more/less pressure with the upper body. If one point on the upper arm is particularly painful, the ball can be pressed on this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Standing, clamp the ball between your back and the wall (next to your spine).

Execution:
Roll the ball up and down your spine by bending and stretching your legs. The massage can be intensified by applying more pressure to the ball and reduced by reducing the pressure. Then perform the massage on the other side of the spine.

1 massage ball

Starting position:
Sitting, place the ball in your lower back above the iliac crest and bend your legs slightly. Support your upper body with your arms as you lean backwards.

Execution:
Lean back slightly, lift the buttocks and slowly roll the ball forwards and backwards so that the entire lower back is covered (along the spine, not on the spine!). If one point of the back muscles is particularly painful, the ball can be pressed on this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Place the ball below the knee in a four-footed stance.

Execution:
Lift the tips of your toes off the floor and slowly move your leg forwards and backwards until the entire shin has been rolled. In addition, turn the heels inwards and outwards to cover the entire shin. Then switch sides.

1 massage ball

Starting position:
Position the ball on your back below the shoulder blade. The legs are bent.

Execution:
Push the ball in all directions using the legs and lifting the buttocks. If a point around the shoulder blade is particularly painful, you can press the ball onto this point for several seconds to relieve tension. Move your arm slowly in all directions to intensify the pressure. Then switch sides.

1 massage ball

Starting position:
Stand with your back to the wall and pinch the ball above your shoulder blade.

Execution:
Raise your arms sideways to shoulder height and bend them 90°. Apply pressure to the ball, moving your arm upwards along the wall and slowly back down again. Then lower the ball slightly and do the exercise again. Then switch sides.

1 massage ball

Starting position:
Sitting down, place one arm loosely on the knee and place the ball on the forearm.

Execution:
Move the ball in a circular motion over the forearm with your free hand while applying constant pressure. If a point on the forearm is particularly painful, the ball can be pressed on this point for several seconds to help release tension. Then switch sides.

1 massage ball

Starting position:
Lying on the floor, stretch out your arm and pinch the ball between your forearm and the floor (palm facing upwards).

Execution:
Grab the forearm with your free arm and press lightly against the floor to increase the intensity. Slowly move the ball along the forearm. If a point on the forearm is particularly painful, you can press the ball onto this point for several seconds to help release tension. Then switch sides.

1 massage ball

Starting position:
Sitting position, place your arms next to (or behind) your buttocks. Place the ball under the calf muscle and bend the other leg slightly.

Execution:
Lift the buttocks slightly and guide the ball along the calf muscle by bending and stretching the bent leg. Rotate the foot to ensure that the entire calf muscle is covered. If one point in the calf muscles is particularly painful, the ball can be pressed onto this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Each participant uses the time provided to prepare specifically for the following sporting requirements according to their own needs (e.g. additional mobilisation/dynamic stretching exercises, short forms of strengthening or sprints).

Each participant uses the time provided to prepare specifically for the following sporting requirements according to their own needs. This may involve exercises that affect the participant's own body (mobilisation exercises, dynamic stretching, increasing heart rate, strengthening) or it may also be possible to practise on a piece of equipment/aid in order to prepare for a possible task/exam.

Hold on to the horizontal bar in a hanging position (full body extension, arms stretched out overhead in a high position - passive hang) (the position can be assumed with the help of a bench or a chair), the hands grasp the bar with an overhand grip (palms facing backwards), the arms are positioned shoulder-width apart. Switch from the passive to the active hang by pulling the shoulders downwards while the elbows remain stable. Hold the position for as long as possible. After the exercise, slowly place your feet back on the chair or bench before releasing your hands from the bar or dropping to the floor to stand.

Attention:
Let your upper body hang still (no swinging; tense your core muscles); arms are fully extended (no bending of the elbows); do not deliberately point your chest upwards, but try to work only in the vertical plane by pulling your shoulders downwards.

Lighten:
Do the exercise for a shorter period of time; use the elastic band as support (place one or both feet on the band).

Harden:
Additional weight.

Variant I:
Knee bent.
Variant II:
Grab the bar with a neutral grip or underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Sit upright on the Swedish box (or a long bench) with your arms folded across your chest. Lean your upper body backwards and hold the position.

Attention:
Straight back.

Lighten:
Lean your upper body less far backwards; keep your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and your buttocks.

2-3 vaulting box elements (incl. top section) or 1 long bench

1 weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)

When standing, hold the bar with your hands shoulder-width apart. Keeping your arms almost outstretched, bring them down towards your thighs and back to the starting position.

Starting position:
- Stand shoulder-width apart, knees (slightly) bent
- Leg and gluteal muscles tensed
- Arms held almost straight up, hands grasping the bar with an overhand grip

Finishing position:
- Bar (almost) touching your thighs
- Arms still almost straight

Attention:
Keep your back straight throughout the exercise. The movement only comes from the shoulders, not the upper body

1 weight tower/machine ► Cable pulley (high)

Lie on your back (head on the wall bars/tree) with your legs up and arms stretched vertically upwards. Attach the elastic band to the wall bars/tree at hand height and grasp the elastic band with your hands. Stretch your arms towards your knees and back to the starting position, with the movement only taking place in the shoulder joint.

Attention:
The upper body always remains flat on the floor.

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

Variation:
Pass both arms alternately left and right past the knees.

1 elasticated rubber band
1 wall bar/tree