- twist your hips in circles 15x left 15x right

- lie on your back, arms spread horizontally. - lift right leg, take it the left side next to your left arm and touch the floor. - lift leftleg, take it the right side next to your right arm and touch the floor. 2x8x

- hop on the same spot, make half a turn in every hop 3x5x

- straddle, both hands together : touch the floor (knees straight) and up into the air 15x

- straddle : stand upright, arms horizontally, touch left foot with rihgt hand and right foot with left arm 2x10x

- lie on your belly, arm spread horizontally. - touch your left leg with your left foot, touch your right hand with your right foot 2x10x

- straddle, make big circles with your trunk only : down, back, forward, up, back etc. 15x left 15x right

- roll your shoulders forward 15x - 15x backwards

- straddle, try to touch right and left leg with your nose. 3x8x

- sit like you jump a hurdle (one leg straigt in front, the other one bent down under you), try to touch your straight knee with your nose. 15x change leg : 15x

An example of the Hamplemann - a goal keeping technique to keep the ball out of the goal.

Goalkeepers sit opposite each other, with legs stretched sideways. They will give the ball to each other just over their feet, both stretching down with their upper bodies as wide as possible.

1    A passes to B, C runs around the cone and receives the pass from B, dribbles around the cone and  makes a goalshot. 2    C passes to D, A runs around the cone and receives the pass from D, dribbles around the cone and  makes a goalshot.

Players stand with back into the direction of the goal. Pass to a feeder and sprint around the cone, receive the ball back from the feeder and throw at the goal.

1    A passes to B, A starts for the fast break and receives the pass from B, dribbles towards the goal and makes a goalshot. 2    C passes to D, C starts for the fast break and receives the pass from D, dribbles towards the goal and makes a goalshot.