Condition
Unlimited: Swimming. Running in water
Stretching
20 min of each training session.
Lie on your back. Pull the training leg up towards your head so that the back thigh is increasingly stretched. Perform the exercise with both knees straight and bent. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand with support. Bend your knee and grasp your foot with your hand. Pull your foot up and your knee slightly backwards, so that your thigh is increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your back with one leg straight, the other leg bent and your foot on the other side of the straight leg. Pull your knee up towards the opposite shoulder so that your buttocks become increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Lie on your back. Place one leg over the other and pull on the hamstring of the lower leg. Pull the leg up towards your head so that the buttocks of the upper leg are increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Coodination
5 min of each training session
Tilt board. Balance on two legs, possibly with your hand supporting the wall. Later balance on one leg without support. Look forwards and keep your knee bent.
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later make the exercise more difficult by closing your eyes
Strength
35 min of each training session
Sit on a chair with an elastic band around your ankle and face the band. Lift your leg and slowly bend and extend your knee.
Sit on a chair with an elasticated ankle. Lift your leg and slowly stretch and bend your knee.
Stand in a doorway or by a wall. Stand with your weight on your healthy leg and press your training leg against the wall. Hold the pressure for about 10 seconds. Repeat the exercise with the right and left leg alternately.
Stand with your side to the wall. Bend your hips and knees about 90 degrees. Press your foot, knee and hip against the wall. Hold the pressure for at least 10 seconds. Repeat the exercise on the other leg.
Stand with your feet slightly apart. Support with your hand against the wall if necessary. Stand with your weight on one leg and pull your other hip up, lifting your heel off the floor. Hold the static position for at least 10 seconds. Repeat the exercise on the opposite leg.
The ‘clam’. Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
