Condition
Unlimited: Saddle high cycling, swimming
Stretching
15 minutes of each training session
Lie on your back. Hold the back of the knee with both hands. Pull the training leg up towards your head so that the back thigh is increasingly stretched. Perform the exercise with both the knee stretched and bent. Hold the stretch for 20 seconds. Then do the same 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.
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.
Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Coodination
5 minutes of each training session
Balance on two legs on the seesaw. First support with your hand against the wall. Later, balance on one leg without support. Later you can try balancing with your eyes closed.
Strength
35 minutes of each training session
‘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
Lie on your back with your hands on your chest. Bend your knees. Lift your upper body off the floor. Hold the position for a few seconds and slowly lower your upper body again. Keep your lower back pressed against the floor throughout the exercise
‘Pelvic lift with knee extension’. Lie on your back with your knees bent. Lift one leg straight up and simultaneously lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips to the floor again. Repeat the exercise on alternating right and left leg
Lie on all fours. Alternately lift your left and right leg up and stretch it backwards with your knee fully extended so that it is flush with your back.
Lie on your back with both hands stretched towards the ceiling. Bend both hips and knees 90 degrees. Bring your right arm straight up over your head so that your arm touches the floor while stretching your left leg without touching the floor. Then repeat the exercise with the left arm/right leg and then alternate the opposite arm/leg.
Lie on your stomach with your arms down along your body. Tighten your pelvic floor, glutes and pull your shoulder blades down and in towards your spine. Raise your arms and upper body. Look down towards the floor. Hold the position for a few seconds and return to the starting position.
‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.
‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.
