Condition
Unrestricted: Cycling, swimming, light jogging on soft surfaces
Stretching
5 minutes of each training session
Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot/toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down
Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Coordination
5 minutes of each training session
Stand on one leg. Bounce the ball off the wall.
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.
Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Support yourself with one hand against the wall in the beginning
Strength
50 minutes of each training session
Sit on the floor with your leg stretched out. Place an exercise band around the ball of your foot (the sole of your foot) and hold the band in your hand. Slowly stretch your foot so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position.
Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, facing the exercise band. Loop the exercise band around the top of your foot (the instep). Slowly bend your foot upwards so that the band tightens. Hold the stretch for a few seconds, then slowly return your foot to the starting position
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the inside of your foot against the chair leg. Loop the exercise band around the front of your foot (the outside). Slowly turn your foot out to the side so that the band tightens. Hold the tension for a few seconds and slowly return your foot to the starting position. Do not rotate your knee.
Stand behind a chair and, if necessary, support yourself by placing your hands on the backrest. Slowly rise onto your toes. Hold the position for a few seconds. Lower yourself back down.
Stand on the balls of both feet on a step, with your heels hanging over the edge. Slowly rise onto your toes, keeping your weight on your good leg. Slowly lower yourself onto your training leg as far as you can, so that you feel a stretch in your calf muscle. Use your good leg to rise back onto your toes. If necessary, support yourself with one hand on the wall. The exercise is performed alternately with the knee straight and bent. The load can be increased by wearing a rucksack and gradually adding weight to it.
‘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 with your feet together. Push off from your ankles and jump about 5 cm into the air. Land on both feet. Once you can perform the exercise outdoors, do it on one leg.