Fight 1 vs. 1, whereby the participants are assigned the following tasks:

• Participant A: attack with combo, block, counterattack
• Participant B: block, counterattack, block

Before the fight begins, participant A stands in front of the mat and begins to execute as many punches as possible against the mat on the command "box". The subsequent fight thus begins for him in a fatigued state (fatigue inhibits punching hardness).

1 minute of mat punching + 1 minute of fighting = 1 round (per person)
Each participant should complete 3-4 rounds.

Variant:
Both participants punch the mat at the same time before they start fighting each other (both participants in a fatigued state).

1 soft mat (large)
1 stopwatch

Participant:
1 pair of boxing gloves

From a standing position, touch (an immobile target) in a controlled manner: 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.

Participant:
1 pair of boxing gloves

Touch a moving target in a controlled manner 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. 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 hit, participant B must follow.

Participant:
1 pair of boxing gloves

Both participants face each other in a boxing position. Competitor B touches his partner on the forehead with light blows. After participant A has felt the hit, he immediately counters by extending his arm in the direction of 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

Two punches are connected fluently: From a standing position, competitor B tries 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.

Participant:
1 pair of boxing gloves

Multiple punches on a moving target: Participant A holds their 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.

Participant:
1 pair of boxing gloves

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

Multiple participants try to push themselves off the large soft mat(s). The participant who remains wins. Only pushing and pulling the opponent is allowed.

1-2 soft mats (large)
x soft mats (small)

Post structure:
For safety reasons (protection), small soft mats are placed around the large soft mats.

The buttocks and one foot are on the slackline, the gaze is directed towards the attachment point.

Easier:
Perform the exercise close to the attachment point.

Harder:
Rise from the seat; rise from the seat via the diagonal stance.

1 Slackline

The participants try to hit another player with a foam/softball (for safety reasons, only leg hits may be allowed). A maximum of three steps may be taken with the ball. If you are hit, you have to complete an additional exercise (e.g. wall sitting or forearm support) until the player who previously hit you is hit. If a thrown ball can be caught, the thrower must perform the additional exercise.

Variant:
If a participant is hit, they move into the "crab position" (four-foot stance facing upwards). If he catches a standing participant by the legs or a ball, he may actively participate in the game again. The participant who has been caught moves into the "crab position" as a punishment.

5-6 foam/soft balls

Working with the cross-country ski ergometer does not require any prior 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 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Working with the cross-country ski ergometer does not require any prior 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

Stand on carpet remnants in a squat position at the top of the long benches (one foot per long bench). Hold on to the wall bars backwards and slide down in a squat position. At the end of the long bench, jump off in a ski jumping position (stretched body) and land on the soft mat.

Variant:
Change the steepness of the run-up.

►Balance, orientation and reaction skills

1 wall bars
2 long benches
2 Tepich rests
1 soft mat (large)

Post setup:
Hook two long benches to one side of the wall bars (at a height of approx. 1.5m). Place a large soft mat in front of the long benches.

Run a slalom between the stakes while bouncing two balls at the same time.

Variation: Bounce both balls at the same time or alternately.

► Rhythmisation skills, differentiation skills

6 stakes
2 basketballs

Post set-up:
Place the stakes on a line about one metre apart

The participants run a slalom between marker cones/caps while bouncing two different balls simultaneously.

Variant:
Bounce both balls simultaneously or alternately (change rhythm).

► Rhythmisation ability, differentiation ability

8-10 marker cones/caps
2 various balls (e.g. basketball, football, volleyball, tennis ball, handball, foam ball)

Post set-up:
Set up a slalom with marker cones (cones/caps offset sideways).