Condition
Unlimited: Cycling, swimming, running straight ahead
Stretching
5 minutes of each training session
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.
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 on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the tibia is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Coordination
15 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.
“The runner”. Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards and the opposite arm straight forwards. Keep your balance on the training leg for as long as possible. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise more difficult 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 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 bring the foot back 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 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 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
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.
Stand with your legs together. Release at the ankle and jump up about 5 cm. Land on both legs. When the exercise can be performed without discomfort, perform the exercise on one 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
