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The closed legs lie in between the straddled legs. Both trainees execute a continued leg raise, straddle, lowering and closing of the legs.
When closing the legs the ground should not be touched. This exercise can also be performed with closed legs.

8. Standing jump with tucked up legs (picture 45), side straddle (picture 46) or strong rear movements of the legs (picture 47):

d) Exercises in movement

Purpose and practice:

Walking-, running- and jumping exercises should especially warm up the and increase the mobility of the muscles, especially at the beginning of the sports lessons. They are particularly suitable for the early-morning-exercises as well as exercises during cool and humid weather. Between  20 and 30 trainees are moving in circle with a three step gap.

1. Walking and running in turns.
2. Running in turns with jump-like, big steps. (picture 48)
3. Running in turns with high jumps. (picture 49)

After every three steps jump left and right alternately.

4. Fast walking (picture 50)

When walking fast the foot lands on the heel and rolls off on the outer edge, with an almost stretched out leg.
Arms and shoulders swing strongly just like when running. The fast walking can be executed alternately with walking and running as well as in competition.

5. Walking with raised straddled leg (picture 51)
After every third step the left and right leg is swung towards the head alternately. The arms swing forwards and upwards while bending over the torso. The standing
leg raises into the toe stand.

6. Walking with big lunges (picture 52)
When performing the big, ground covering lunges, the heels are lifted, the torso is held erect.

7. Running with alternating thigh and lower leg raises:
When running while performing thigh raises the thighs are sharply thrown up, when running while performing lower leg raises the lower legs are thrown backwards loosely.

23. Gymnastics with machines.
The gymnastics with machines consist mainly of basic strength exercises, because the machines provide the resistance necessary to ensure muscle growth. The exercises performed
with kettles and free weights will make one slow when done excessively. Especially valuable as counter weight are the high-speed strength boosting medicine ball exercises and the throwing exercises with throwing weights.
Safety measures: The trainer has to ensure that enough space is kept in between the trainees. The trainee has to keep an eye on his co-trainees as well as the machines.

a) Exercises with medicine balls.
Position in two opposing orders. The ball will be used by the training partner in all exercises with the upper arm and the corresponding breast side with the other hand accessing.
1. Step position, toss forward as toss-up. Slightly bending backward, the ball is swung into an uphold stance and thrown in a high arc towards the co-trainee.