Condition
Unlimited: Swimming, possibly without using your legs (possibly with a leg wrap). Cycling with light load
Stretching
25 minutes of each training session
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Sit on your left knee and right foot. Bend your right leg 90 degrees at the hip and knee. The left knee is extended as far back as possible and the foot is lifted up and resting on a small box. Slide your hip forwards and downwards without swaying your lower back, so that there is an increasing stretch in the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your back with one leg straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
Coodination
5 minutes of each training session
Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.
Stå på ét ben. Spil bold op ad væggen.
Strength
30 minutes of each training session
Stand on a smooth surface with a towel under your foot. The toes of the training leg point straight ahead. Slide your training leg out to the side and back again. Repeat the exercise with your toes pointing out to the side.
Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.
‘Lying pelvic lift’. Lie on your back with your legs bent and the soles of your feet on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis again.
Stand with your side to a wall. Support your shoulder against the wall and press your hip into the wall. Hold the pressure for a few seconds. Relax for a few seconds.
Lie on your stomach with your legs straight and both arms stretched above your head. Raise your upper body and arms. Hold the tension for a few seconds. Slowly lower your upper body and arms again.
Lie on your back with the ball between your feet. Squeeze for 20 seconds. Relax for 10 seconds.
Lie on your back with your legs straight and arms stretched above your head. Sit up and bring your hands as far down towards your toes as possible. Hold the pressure for 10 seconds. Return to the starting position.
Lie on your back with your neck on the floor and knees bent 90 degrees. Extend your arms forwards and slowly lift your head, shoulders and upper back so that your hands come in between your knees. Hold the position for a few seconds and slowly lower your back, shoulders, head and arms to the starting position.
Lie on your back with your legs straight and arms stretched above your head. Raise your legs straight up towards the ceiling and simultaneously raise your arms straight up towards the ceiling and down along your body. Lower your legs to the floor and raise your arms towards the ceiling and above your head so that they lie on the floor as in the starting position.
