Condition
Unlimited: Cycling, swimming, short-distance running on soft surfaces.
Stretching
15 minutes of each training session
Stand with the training leg stretched on a step/stool while bending the front body slightly forwards. Hold the stretch for 20 seconds.
Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
The exercise can also be performed lying on your side or stomach.
Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. 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 hips and knees. Wrap your hands around your shins and press your knees towards your head, lifting your head at the same time to gradually stretch your back. Hold the position for 20 seconds. Relax for 20 seconds
‘The Cobra. Lie on your stomach with your forehead on the floor, palms by your shoulders and elbows in towards your body. Lift your head and upper back. The navel remains on the floor. Hold the position for at least 5 seconds. Return to the starting position. Relax for at least 5 seconds.
Coodination
5 minutes of each training session
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try balancing with your eyes closed later.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Strength
40 minutes of each training session
‘Sideboard’. Lie on the floor on your side with your legs straight and support on your lower elbow. Lift your pelvis off the floor so your body is straight. Hold the position for as long as possible. Then lower your hips to the floor to the starting position.
Stand with your toes and hands on the floor with arms extended. Extend one arm towards the ceiling and rotate your upper body to follow the arm. 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 extended. Press your heels into the floor, tense your whole body, and lift your hips off the floor. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.
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.
‘Bicycle crunch. Lie on your back. Hands on the back of your neck. Make cycling movements with your legs and alternately bring your right elbow towards your left knee and your left elbow towards your right knee. Extend the extended leg fully
Get down on your knees and support yourself with both hands. Stretch your left leg out behind you and your right arm out in front of you. Hold this position for a few seconds. Next, stretch your right leg backwards and your left arm forwards. Hold this position for a few seconds.
‘Mountain pose’. Sit on the floor on your knees bent 90 degrees. Support with straight, vertical arms with hands placed just below the shoulders and fingers facing forwards. Keep your back straight and your neck/head in line with the rest of your back. Lift your knees off the floor and stretch your knees as much as possible. Lift your pelvis towards the ceiling and try to keep your heels on the floor. Bring your head in between your stretched arms. Hold the position for 15 seconds and slowly return to the starting position.