Condition
Unlimited: Cycling. Swimming. Running with increasing distances
Stretching
10 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. The exercise can also be performed lying on your side or stomach.
Cross your training leg straight behind the support leg while bending sideways over the training leg so that the outside of the thigh is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left 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.
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 one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is an increasing stretch on the front of the hip. 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. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try balancing with your eyes closed.
Strength
40 minutes of each training session
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the elastic band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend your knee again.
Attach an exercise band at hip height in front of you. Sit on a chair with your face towards the exercise band. Wrap the exercise band around your ankle. Lift and stretch your leg. Then slowly bend your knee to tighten the resistance band. Hold the tension for a few seconds and slowly stretch the knee again
Sit on the floor with your knees slightly bent. Place an exercise band under your foot and hold the band with your hands. Stretch your knee to tighten the elastic band and bend your foot backwards. Slowly bend your knee again.
Stand with your back against the wall and your weight on both legs. Slowly bend your knees to 90 degrees and slowly stand up again.
‘Lunges. Stand upright with both legs together. Step forwards on the training leg, bending the knee to max 90 degrees. Keep your front knee behind your toes. Keep your front foot on the floor. Bend your back leg and come all the way forward on the toes of your back leg. Stand up on the same leg and return to the starting position
Stand in front of a stool/step. Attach a resistance band behind you at chest height. Wrap the exercise band around your chest and walk up onto the stool in a slow movement. Bring your legs together on the stool and slowly descend again.
Attach an exercise band 10 cm above floor level. Stand with your back against the resistance band. Wrap the elastic band around the training leg between the knee and ankle (the lower down, the greater the load). Slowly move your leg forwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg back to the starting position.
Sit on both knees with your body upright and hands down along your body. Bend your knees and sway backwards with your back straight and hands stretched straight ahead.
‘Split squat. Stand with your feet hip-width apart and hands on your hips. Step back with one leg supporting only your toes. Put your weight on your front leg and keep your back straight. Bend your front knee 90 degrees so your back knee almost reaches the floor. Tighten your glutes and extend your front leg to reach the starting position.
Attach an exercise band at hip height. Wrap the exercise band around your hip so that the exercise band is taut. Stand on your healthy leg with your side facing the resistance band. Sit down on the healthy leg and land on the training leg further away so that the exercise band is further tensioned. Remember that the elastic band should be positioned so that it provides resistance in the push-off. Repeat the exercise on the opposite leg.
