Condition
Unlimited: Cycling, swimming, running in a straight line
Stretching
5 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
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.
Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Coordination
15 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.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
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
Sit on the floor with your leg stretched out. Place an exercise band around the front of your foot (the sole) and hold the band in your hand. Slowly stretch your foot 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, facing the resistance band. Loop the resistance band around the top of your foot (the instep). Slowly bend your foot upwards so that the band tightens. Hold the position 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 return the foot to the starting position. Do not rotate the knee.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the inside of your training foot against the leg of a chair. Loop the exercise band around the front of your foot (on the outside). Slowly turn your foot out to the side so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position. Do not rotate the knee.
Stand in front of a step or a stair. Secure an exercise band behind you at chest height. Wrap the exercise band around your chest and step onto the step in a slow motion. Bring your legs together on the step and step down slowly.
Attach an exercise band at hip height. Place the resistance band around your hips so that it is taut. Stand on your good leg with your side facing the resistance band. Push off with your good leg and land on the leg furthest away, so that the resistance band tightens further. Remember that the band must be positioned so that it provides resistance during the push-off. Repeat the exercise on the other leg
Attach an exercise band behind you at hip height. Stand with both feet on a step, with the exercise band around your hips. Push off with both feet and land on both feet in front of the step.
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.
Attach an exercise band at hip height. Stand with your back to the anchor point of the exercise band. Place the exercise band around your stomach/chest. Stand on one leg and take a small step forward, landing on the other leg so that the band is taut. Return to the starting position. Alternate between your right and left legs.