Examples of exercises

Warm-up

We introduce here only examples of exercising in pairs which serves to preparing the group to other activities. The offered exercises can be realized with many participants in different terrain

Pyramids in pairs

It is necessary to mention the right body posture when building simple pyramids, especially the straight back and head position in trunk length. All movements should be controlled when building the pyramid and all members must know what they are doing. The mutual grip should be optimally around the wrist. When standing on shoulders, saving by other participants is absolutely necessary

Loopers

A pair sits facing each other legs bended, everyone sits with his/her whole weight on insteps of the other person. Arms are stretched forward and both participants hold each other tight around wrists. When pulling arms one of the pair lifts little and unloads insteps of the other participant who moves legs into the sit with bended legs. The first of the pair sits on the moved insteps and by pulling the other unloads his/her insteps, which move to him/her. This cradle like movement is repeated. If participants have the right rhythm, the movement looks like a worm move.

Grass-hoppers

A pair is leaning back to each other in the knee-bend. The pair moves by hopping to the side like a grass-hopper

Hay-barrow

One of the participants starts in press-up and tries maximally to reinforce the whole body. The second holds the first in the ankle area. The task is to overcome a certain distance together

Sloth

One participant puts legs around hips of the other and arms around the neck. The standing person falls forward on hands and the holding participant moves arms under shoulders. He/she hangs only with his/her legs around hips and arms around the chest.

Frogs

One of the pair lies on the back with arms slightly bended upwards and catches the other person in the ankle area. The standing person leans forward and catches the bended legs of the lying person in the ankle area. If both participants are ready, the standing person takes off forward and makes a roll behind the lying partner who manages his/her flight. The lying person controls mainly the landing which should be very slow.

The harder realization is in trios.

Turtle

One of the pair puts legs around hips of the other person and arms around the neck. When holding tight around hips he/she leans backwards and moves through the standing partner´s legs. He/she grips his/her ankles with an overgrip. The standing person falls forward on hands and they together try to move over the distance. The movement is easier when the hanging person moves his/her weight from one side to the other.