Condition
Unlimited: Cycling, swimming, sprinting and push-offs
Stretching
10 min
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 in front of a wall with your training leg stretched with your heel on the floor and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch 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.
Kneel down and rest on your toes. Lower your bottom so that it presses against your lower leg, bending your toes as far as possible. Hold the position for at least 10 seconds. Lift your bottom and return to the starting position.
Kneel down with your instep raised as high as possible, so that the top of your foot is flat on the floor. Press your buttocks down towards your heel and increase the pressure. Hold the position for a few seconds, then return to the starting position.
Coordination
5 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 holding it later balance with your eyes closed.
“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.
Strength
40 minutes of each training session
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
Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot and toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down.
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.
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.
Stand on your training leg. Push off and jump straight up. Land on your training leg.
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.
Lie on your back with your legs stretched out. Cross your lower legs. Tie an exercise band around the foot of the working leg. Place the sole of the other foot on the exercise band, right next to the foot of the working leg, which is turned as far away from the other foot as possible, so that the lateral ligaments and the exercise band are stretched to their maximum. Hold the stretch for a few seconds, then slowly bring your feet back together.
Sit on the chair. Place the elastic band around your feet. Slowly rotate your feet outwards as far as possible. Hold the position for a few seconds, then slowly bring your legs back together.
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.