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  • Between 2 lines, 10 metres apart
    3 series, 6 times
    side steps, turning arms for/backwards
  • Between 2 lines,
    10 metres apart
    3 series, 6 times
    side steps, turning arms for/backwards


    flexibility

  • straddle, both hands together : touch the floor (knees straight) and up into the air
    15x
  • straddle, bent your trunk left and right as far as possible
    15x left
    15x right


    reaction

  • A and B both have balls.
    A throws ball up high, catches ball from B, passes back and catches his own ball again.
    3x20x
  • A sits down, B stand behind him.
    A has got his hand on shoulder heihgt.
    B drops a ball. A catches it, before it bounces.
    2x20x
  • A and B are in a corner of the hall.
    A throws ball against the ball at several heights.
    B blocks the bouncing balls.
    2x20x


    power

  • Lie on your back.
    Knees bent 90 degrees, feet pointing forward.
    Hands in the neck.
    Raise body up a bit.
    15 to 20 times, hold for 2 seconds.
  • Squat, dance like Cossack, legs straight forward in turns
    4x15x
  • squat, hop as far as you can jump
    3x6x
  • squat : jump as high as you can
    3x6x


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