Condition
Unlimited: Cycling, swimming, running with increasing distances on soft surfaces
Stretching
5 minutes of each training session
Stand on both legs. Bring the training leg forward one foot length. While keeping your heel on the floor, lift the front foot/toes of the training leg up towards the ceiling. Hold the tension for a few seconds and bring the foot back down.
Stå på dit venstre ben. Støt eventuelt din venstre hånd mod væggen. Bøj højre knæ, og tag fat om storetåen på forfoden med højre hånd, så anklen strækkes og drejes lidt udad, og så hælen kommer ind mod balderne, og indersiden af skinnebenet strækkes mere og mere. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg
Coordination
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.
Stand on your left leg. If necessary, support your left hand against the wall. Bend your right knee and grasp the big toe side of your front foot with your right hand so that the ankle is stretched and turned slightly outwards, and so that the heel comes towards the buttocks and the inside of the shin is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
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.
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
45 minutes of each training session
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly return your foot to the starting position.
Attach an exercise band to a heavy chair leg. Sit on the floor with your legs straight and face the resistance band. Wrap the exercise band around your forefoot (back of the foot). Slowly bend your foot upwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the outside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (inside). Slowly turn your foot sideways towards the other foot to tighten the elastic band. Hold the tension for a few seconds and slowly move the foot back to the starting position. Do not rotate the knee.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the inside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (outside). Slowly turn your foot sideways to tighten the elastic band. Hold the tension for a few seconds and slowly return the foot to the starting position. Do not rotate the knee.
Stand on one leg in front of a wall. Support the wall with your hands if necessary. Slowly go up on tiptoe. Hold the tension for a few seconds and slowly bring your foot back to the starting position
Stand behind a chair and support with your hands on the backrest. Slowly go up on tiptoe. Hold the tension for a few seconds. Go back down again.
Stand on both front feet on a step with your heel over the edge. Slowly stand up on your toes with your weight on your healthy leg. Slowly lower yourself down onto the training leg as far as you can go, tightening the calf muscle. Use the healthy leg to get back on your toes. Support with a hand on the wall if necessary. The exercise is performed alternately with the knee stretched and bent. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack.
Stand on the training leg. Set off and jump straight up. Land on the training leg.
Attach an exercise band at hip height. Stand with your back against the attachment of the exercise band. Wrap the exercise band around your stomach/chest. Stand on the training leg and jump forwards and land on the other leg to tighten the elastic band. Return to the starting position. Alternate between the right and left leg.
Attach an exercise band at hip height behind you. Stand with both legs on a stool with the resistance band around your hips. Make a full lunge and land on both feet in front of the stool.
