Condition
Unlimited: Cycling. Swimming. Running.
Stretching
15 minutes of each training session
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is increasing tension on the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
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
Sit on your left knee with your left leg facing backwards. Bend your right hip and knee 90 degrees so that your thigh is horizontally forwards and the sole of your foot is on the floor. Keep your hands on your right thigh in front of your body. Bend your body to the right, stretching the outside of your right hip. Hold the stretch for 15 seconds
Coodination
5 min of each training session
Balance on two legs on the seesaw. First support with your hand against the wall. Later, balance on one leg without support. Later you can try balancing with your eyes closed.
Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.
“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.
Strength
40 min of each training session
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
Lie on your side and support your forearm and foot with your legs straight and your training leg on top. Lift your hips so your body is straight. Raise the top leg straight as high as possible. Hold the position for as long as possible and then lower your legs and hips to the starting position.
Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
Stand with your feet hip-width apart and a tight elastic band around your ankles. Stand with your knees and hips slightly bent and place your hands on your hips. Take a step sideways to tighten the elastic band. Never bring your feet together more than at least one hip-width apart. The stretch on the elastic is therefore maintained while walking sideways.
.
Kneel on your knees and support on stretched arms. Lift one leg backwards so that your thigh is horizontal in line with your back and your knee is bent 90 degrees so your foot is facing the ceiling. Then bring your knee straight out to the side so that your thigh is still horizontal. Hold the position for a few seconds and bring your leg back to the starting position with both knees on the floor. Do the same exercise alternately on the right and left leg.
