Condition
Unlimited: Cycling with the saddle up high. Swimming. Light jogging
Stretching
20 minutes 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. The exercise can also be performed lying down.
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 minutes 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. Play ball against the wall.
Strength
35 minutes of each training session
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band with your training leg closest to the band. Wrap the elastic band around the training leg. Place the elastic band between your knee and ankle (the further down, the greater the load). Slowly move your leg to the side (in front of the support leg) to tighten the elastic. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
Get up on a stool (or steps). Go down again. Alternate going up and down first with the right and then the left leg. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack
Lie on your side with your bottom leg bent at the hip and knee and your training leg on top. Lie slightly rotated forwards so that your navel points towards the ground. Tighten your glutes and lift your top leg backwards. Keep the leg lifted for a few seconds and then lift the leg towards the ceiling. Hold the leg for a few seconds and slowly bring it back down to the starting position.
Stand on one foot on the outside of a step with your foot parallel to the step. The other foot hangs freely outside the step. Support with your hand against the wall if necessary. Pull the free hip up so that the foot is lifted higher than the supporting foot. Hold the position statically for at least 10 seconds and slowly bring the leg back down. Repeat the exercise on the other 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.
Lie on your side on your forearms and knees with your knees bent and the training leg on top. Lift your hips so your body is straight. Hold the position for at least 5 seconds. Slowly lower your hip back to the starting position.
